Diabetes
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 [...]
Berry Apple Muffins
Ingredients 2 cups (280g/9oz) self-raising flour 1/3 cup (60g/2oz) sugar 1 cup (260g/8 1/2oz) frozen berries 1 large granny smith apple, peeled, cored and diced 1 egg 200g (6 1/2oz) low-fat vanilla yoghurt 2 teaspoons canola oil 1/2 cup (140g/4 1/2oz) apple puree Method 1 Pre-heat oven to 180°C (350°F/Gas 4). Line 12 x 1/3 [...]
Apricot Creamy Rice
Ingredients 1/2 cup (95g/3 1/4oz) cooked Doongara rice, cooled 200g (6 1/2oz) low-fat vanilla yoghurt 8 dried apricot halves 1/4 cup (60ml/2fl oz) unsweetened orange juice 1 passionfruit, pulp removed 1/2 cup (125ml/4fl oz) water Method 1 Place the orange juice, water and apricots in a small saucepan and cook until the apricots start to [...]
Chicken Drumsticks
Ingredients 8 chicken drumsticks 2 tablespoons salt-reduced soy sauce 2 tablespoons yellow box honey 2 teaspoons crushed garlic canola or olive oil spray 2 tablespoons sesame seeds Method 1 Pre-heat oven to 200°C (400°F/Gas 6). 2 Remove the skin from the head of each drumstick and cut a small slit into the flesh of each. [...]
Super Subs
Ingredients 6 small (35g/1oz) bake-at-home wholemeal bread rolls 1/4 (50g/1 2/3oz) cup pizza sauce 1 large slice (50g/1 2/3oz) lean leg ham, diced 1 cup (120g/4oz) reduced-fat shredded mozzarella cheese 220g (7oz) can pineapple pieces (in natural juice), drained 2 teaspoons mixed dried herbs Method 1 Pre-heat oven to 200°C (400°F/Gas 6). 2 Slice the [...]
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 [...]
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 [...]
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, [...]
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 [...]
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 [...]