Pregnancy suitable
Blueberry French Toast
Ingredients 4 slices ‘wholemeal and white hi-fibre’ bread* 200g (6 1/2oz) fresh or frozen blueberries 2 eggs, lightly beaten 1/4 cup (60ml/2fl oz) low-fat milk 20g (3/4oz) butter 1/4 cup (60ml/2fl oz) pure maple syrup * You can also use plain wholemeal or white hi-fibre bread in this recipe. Method 1 Use a small sharp [...]
Boiled Eggs with Cheesy-Mite Soldiers
Ingredients 4 eggs* 4 thick slices wholegrain bread 1 tablespoon yeast extract spread, such as Vegemite or Marmite 1/2 cup (60g/2oz) grated reduced-fat cheddar cheese * Use eggs enriched with omega-3 fat to increase your intake of healthy omega-3 essential fat. Make sure the eggs are well cooked before you eat them. Method 1 Put [...]
Banana, Walnut & Date Loaf
Ingredients 1 cup (180g/6oz) pitted dates, chopped 1/2 cup (125ml/4fl oz) water 1 teaspoon bicarbonate of soda (baking soda) 1 cup (65g/2oz) All-Bran® (processed wheat bran cereal) 1/2 cup (125ml/4fl oz) calcium-enriched reduced-fat milk 2 cups (280g/9oz) wholemeal self-raising flour 1 teaspoon mixed spice 3/4 cup (115g/3 2/3oz) lightly packed brown sugar 1/4 cup (30g/1oz) [...]
Baked Bean Quesadillas
Ingredients 8 medium flour tortillas, 15cm (6in) diameter 50g (1 2/3oz) baby English spinach 200g (6 1/2oz) reduced-salt baked beans 1/4 cup (30g/1oz) grated reduced-fat cheddar cheese olive oil spray Method 1 Lay 4 of the tortillas on a flat surface. Top with the spinach, baked beans, grated cheese and remaining tortillas. 2 Lightly spray [...]
Avocado with Nori & Sesame
Ingredients 2 medium avocados 2 tablespoons reduced-salt soy sauce 1 tablespoon mirin 1 tablespoon lime juice 2 teaspoons caster sugar 1 tablespoon toasted sesame seeds 2 sheets nori seaweed, shredded Method 1 Halve the avocados and remove the stones. 2 Whisk together the soy sauce, mirin, lime juice and caster sugar. Pour over the avocados. [...]
All In A Glass
Ingredients 1 medium banana, chopped 1/4 cup (45g/1 1/2oz) pitted prunes 2 tablespoons reduced-fat vanilla yoghurt 1 teaspoon yellow box honey 2 tablespoons wheatgerm 1 cup (250ml/8fl oz) calcium-enriched reduced-fat milk or soy milk Method 1 Put the banana, prunes, yoghurt, honey, wheatgerm and milk into a blender. Blend for 3 minutes or until thick [...]
Basil, Ginger & Lemon Grass Tea
Ingredients 10 fresh basil leaves, roughly torn 1 lemon grass stalk, bruised 1 tablespoon finely shredded fresh ginger 1 lemon, thinly sliced 2 cups (500ml/16fl oz) boiling water Method 1 Put the basil, lemon grass, ginger and lemon into a teapot. 2 Pour the boiling water into the teapot and set aside to infuse for [...]
Caffeine-free Chai
Ingredients 1 teaspoon ground ginger 2 teaspoons cloves 2 tablespoons cardamom pods, bruised 2 cinnamon sticks 1 bay leaf 2 cups (500ml/16fl oz) calcium-enriched low-fat soy milk 2 tablespoons grated palm sugar or brown sugar Method 1 Put the ginger, cloves, cardamom, cinnamon sticks and bay leaf into a spice grinder or small food processor [...]
Bistro Steak Sandwich
Ingredients 1 sourdough French stick 1 tablespoon olive oil 4 medium red (Spanish) onions, sliced 1 tablespoon balsamic vinegar 1 tablespoon brown sugar 4 (600g/1lb 3oz) lean beef minute steaks 50g (1 2/3oz) mixed salad leaves 1 medium tomato, sliced 3 tablespoons chopped fresh parsley 2 tablespoons chopped capers Method 1 Cut the French stick [...]
Chargrilled Honey Lamb & Orange Salad
Ingredients 500g (1lb) lean lamb loins 1 teaspoon mild paprika 2 tablespoons yellow box honey 1 bunch (250g/8oz) baby beetroot, trimmed 150g (5oz) rocket (arugula) 2 medium oranges, peeled and segmented 50g (1 2/3oz) parmesan cheese, shaved 1 teaspoon wholegrain mustard 2 tablespoons balsamic vinegar 2 tablespoons orange juice 1 tablespoon extra virgin olive oil [...]