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Apple & Sultana Porridge
Ingredients
1 1/3 cups (125g/4oz) rolled oats
3 1/4 cups (810ml/26fl oz) low-fat milk
1/2 cup (125ml/4fl oz) water
1 medium green apple, grated
2 tablespoons sultanas
1 tablespoon brown sugar
Method
1 Put the rolled oats, milk, water, apple and sultanas in a pan.
2 Bring to the boil over a low heat, stirring constantly.
3 Simmer for 10—15 minutes, stirring occasionally, or until the porridge starts to thicken.
4 Divide the porridge evenly between 4 bowls and sprinkle with brown sugar. Serve with low-fat milk.
Serves 4
Choc Sundae
Ingredients
1 1/2 tablespoons reduced-fat canola margarine
2 tablespoons plain flour
1 1/2 cups (375ml/12fl oz) skim or low-fat milk
1 1/2 tablespoons sugar
1 tablespoon cocoa powder
8 small scoops low-fat vanilla ice cream
4 small wafers
Method
1 Melt the margarine over a low heat.
2 Add the flour and stir to form a smooth paste.
3 Add the milk slowly, stirring continuously over a low heat with a metal whisk until the mixture is smooth.
4 Add the sugar and cocoa and continue to stir until the mixture starts to bubble and thicken.
5 Remove from the heat and set aside.
6 Divide sauce evenly between 4 bowls and top with 2 scoops of ice cream and a wafer and serve immediately.
Serves 4
Chocolate Cake
Ingredients
canola or olive oil spray
2 cups (280g/9oz) self-raising flour
1/3 cup (30g/1oz) cocoa powder
1/2 teaspoon bicarbonate of soda
2/3 cup (120g/4oz) sugar
2 eggs
1/4 cup (60ml/2fl oz) canola oil
200g (6 1/2oz) low-fat vanilla yoghurt
1 cup (250ml/8fl oz) skim milk
1 teaspoon vanilla essence
4 medium strawberries, hulled and sliced
1 tablespoon icing sugar, for dusting
Method
1 Pre-heat oven to 160°C (315°F/Gas 2—3) and lightly spray a non-stick 23cm (9in) cake tin with oil.
2 Sift the flour, cocoa and bicarbonate of soda into a bowl. Stir in the sugar and make a well in the centre.
3 Whisk together the eggs, oil, yoghurt, milk and vanilla essence. Pour into the well and mix to combine (do not over-mix).
4 Pour mixture into the prepared tin. Bake for 50 minutes or until a skewer comes out clean when inserted into the centre. Do not overcook or the cake will become dry.
5 Set aside for 5 minutes before turning out on a wire rack to cool.
6 Decorate with strawberry slices and dust with icing sugar before serving.
Makes 12 large or 24 small slices
Variation: To make a black forest-style cake, cut the cake in half across the middle, separating top and base. Spread the centre with strawberry fruit spread and vanilla fromage frais. Replace the top and cover with 1 cup (260g/8 1/2oz) frozen berries, allowing berries to thaw on top of the cake.
Sausage Rolls
Ingredients
1/3 cup (60g/2oz) bulgur wheat
4 reduced-fat sausages
canola or olive oil spray
1/2 small onion, finely diced
1 small carrot, grated
1/2 tablespoon tomato sauce (ketchup)
1 teaspoon mixed dried herbs
2 sheets reduced-fat canola puff pastry, lightly thawed
1 egg, lightly beaten
1 tablespoon sesame seeds
Method
1 Pre-heat oven to 180°C (350°F/Gas 4). Line a baking tray with baking paper.
2 Put bulgur wheat in a small bowl and cover with boiling water. Set aside to soak for 15—20 minutes; drain and squeeze out any excess water.
3 Cut the sausages in half lengthways and squeeze out the mince into a small bowl.
4 Heat a non-stick frypan and lightly spray with oil. Add the onion and cook until softened.
5 Add the mince, carrot, tomato sauce, herbs and bulghur. Lightly cook, but do not brown, then refrigerate to cool. 6 Cut each pastry sheet in half lengthways into two strips.
7 Spoon a quarter of the mixture along the centre of each piece of pastry, lengthwise.
8 Fold over one side of the pastry, brush with egg, then fold over the other side to create a roll.
9 Repeat with the remaining pastry and filling to make 4 rolls.
10 Cut each roll into 6 even lengths and put on the baking tray, seam side down.
11 Make 2 slits on the top of each roll, brush the tops lightly with the remaining egg and sprinkle with the sesame seeds.
12 Bake for 20—25 minutes or until golden brown.
Makes 24
Bill?s Famous Potato Wedges
Ingredients
1.2kg (2lb 7oz) washed potatoes*
2 teaspoons sugar
1 teaspoon sweet paprika
canola or olive oil spray
2 teaspoons mixed dried herbs
cracked pepper
2 medium avocados, mashed
1/2 small red (Spanish) onion, finely diced (optional)
1 teaspoon crushed garlic
1 tablespoon lemon juice
2 tomatoes, diced
* Using lower GI potatoes such as Nicola will lower the overall GI of this recipe
Method
1 Pre-heat oven to 200°C (400°F/Gas 6).
2 Cut the potatoes into even-sized wedges. Put in a large saucepan of cold water, bring to the boil and cook until almost tender (but not soft). Drain and pat dry.
3 Combine the sugar and paprika and put in a shaker or sifter.
4 Lightly spray a non-stick baking tray with oil and lay potato wedges in a single layer on the tray.
5 Lightly spray the wedges with the oil and shake the paprika seasoning evenly over the wedges, adding the herbs and cracked pepper (if desired).
6 Bake for 40—45 minutes, turning over once during cooking, until crisp and brown.
7 Meanwhile combine the avocado, onion, garlic and lemon juice, and stir in the diced tomatoes.
8 Serve the wedges with the avocado dip.
Serves 6
Choc Chip Muffins
Ingredients
2 cups (280g/9oz) self-raising flour
1/4 teaspoon bicarbonate of soda
1/2 teaspoon baking powder
1/2 cup (90g/3oz) sugar
1/2 cup (90g/3oz) choc chips
1 egg, lightly whisked
2 teaspoons canola oil
200g (6 1/2oz) low-fat vanilla yoghurt
1/2 cup (140g/4 1/2oz) apple puree
1 tablespoon choc chips, extra
Method
1 Pre-heat oven to 180°C (350°F/Gas 4). Line 12 x 1/3 cup (80 ml/2 2/3fl oz) muffin holes with muffin cases.
2 Sift the flour, bicarbonate of soda and baking powder into a bowl. Stir in the sugar and choc chips and make a well in the centre.
3 Whisk together the egg, yoghurt, oil and apple puree and stir into the dry ingredients until combined (do not over-mix).
4 Divide the mixture evenly among the muffin holes and sprinkle the extra choc chips on top.
5 Bake for 20—25 minutes or until risen and golden.
6 Allow to sit for 5 minutes before serving.
Makes 12 muffins
Lemonade Ice Blocks
Ingredients
1 cup (250 ml/8 fl oz) low-joule or diet lemonade
2 tablespoons frozen blueberries
Method
1 Divide the blueberries among 4 x 1/3 cup (80ml/2 2/3fl oz) ice block moulds.
2 Pour the lemonade over the berries.
3 Insert Paddlepop sticks and freeze for at least 4 hours, or until firm.
4 When ready, run a warm cloth around the base of each ice
block mould and gently twist to release.
Makes 4*
Variation: Try passionfruit pulp or peeled kiwi fruit slices instead of berries
* This recipe contains very little carbohydrate and may need to be eaten with another carbohydrate-containing food
Strawberry Jelly Cups
Ingredients
1 (9g/1/4oz) dry sachet low-joule or diet jelly
1/2 cup (125ml/4fl oz) boiling water
1 1/2 cups (375ml/12fl oz) cold water
8 small strawberries, hulled and sliced
4 small scoops low-fat vanilla ice cream
12 small marshmallows (2.5cm/1in diameter)
4 teaspoons malted chocolate drinking powder
Method
1 Pour the boiling water over the jelly crystals to dissolve; add cold water.
2 Divide evenly between 4 clear cups.
3 Refrigerate until set.
4 When ready to serve, top each jelly cup with 1 scoop ice cream, strawberry slices and 1 teaspoon sprinkled drinking
powder.
5 Top each jelly cup with 3 marshmallows and serve.
Serves 4
Gluten-free: Use gluten-free ice cream, gluten-free marshmallows and gluten-free chocolate drinking powder
Party Punch
Ingredients
1.5L (48fl oz) unsweetened apple and blackcurrant juice
1.25L (40fl oz) diet or low-joule lemonade
250g (8oz) strawberries, hulled and sliced
3 kiwi fruit, peeled and sliced
1/4 small pineapple, peeled and diced
Method
1 Put the juice, lemonade and fruit into a large jug
and gently stir to combine.
Serves 15
Variation: Replace the pineapple with fresh orange segments
and use unsweetened tropical fruit juice