Archive for May, 2008
Pecan, Apple & Jam Muffins
Ingredients canola oil spray 1 1/2 cups (240g/7 2/3 oz) stone-ground wholemeal self-raising flour 55g (1 2/3 oz) linseed (flaxseed) meal 1/2 cup (115g/3 2/3 oz) firmly packed brown sugar 140g (4 1/2 oz) apple and pear puree 2 medium pears, unpeeled, grated 2 omega 3-enriched eggs, lightly beaten 2 tablespoons canola oil 3 tablespoons [...]
Grilled Cheese, Tomato & Anchovy Toasts
Ingredients 4 slices omega 3-enriched white bread* 50g (1 2/3 oz) baby English spinach 2 medium tomatoes, sliced 8 anchovies canned in brine, drained and chopped 3/4 cup (90g/3 oz) grated reduced-fat cheddar cheese * Replace the white bread with linseed (flaxseed) bread, if you prefer. Method 1 Put the bread on a non-stick baking [...]
Mango & Walnut Smoothie
Ingredients 2 medium mangoes, chopped 100g (3 1/3 oz) strawberries, halved 1 tablespoon fresh mint leaves (optional) 2 tablespoons walnuts 2 tablespoons omega 3-enriched reduced-fat blueberry yoghurt* 1 tablespoon honey 3 cups (750ml/24 fl oz) omega 3-enriched reduced-fat milk* 1 tablespoon linseed (flaxseed) meal * If you can’t find omega 3-enriched yoghurt, you can use [...]
Banana Nut Bread
Ingredients 1 3/4 cups (245g/7 3/4 oz) wholemeal self-raising flour 1 teaspoon mixed spice 1/4 cup (45g/1 1/2 oz) walnut meal* 2 tablespoons linseed (flaxseed) meal 2/3 cup (155g/5 oz) firmly packed brown sugar 1/2 cup (60g/2 oz) sultanas 1/4 cup (25g/1 oz) desiccated coconut 1 cup (125g/4 oz) roughly chopped toasted walnuts 1/2 cup [...]
Strawberry Breakfast Muffins
Ingredients 2 1/4 cups (270g/8 2/3 oz) plain flour 2 teaspoons baking powder 1 cup (150g/5 oz) fine polenta (cornmeal) 1/2 cup (115g/3 2/3 oz) firmly packed brown sugar 4 eggs, lightly beaten 1 cup (250ml/8 fl oz) reduced-fat milk 3 tablespoons sunflower oil 140g (4 1/2 oz) apple puree 4 tablespoons strawberry no-added sugar [...]
Potato & Ham Omelette
Ingredients 200g (6 1/2 oz) baby English spinach 1 tablespoon olive oil 2 spring onions (scallions), sliced 1 medium potato, peeled and grated 130g (4 1/2 oz) drained canned corn kernels 2 tablespoons chopped fresh parsley 2 tablespoons chopped fresh chives 100g (3 1/3 oz) 97% fat-free ham, chopped 6 eggs, lightly beaten* 1 cup [...]
Beetroot, Carrot, Ginger & Fennel Juice
Ingredients 200g (6 1/2oz) fresh beetroot 2 medium carrots 2 medium apples 100g (3 1/3oz) fennel bulb 5cm (2in) piece fresh ginger Method 1 Roughly chop the beetroot, carrots, apples, fennel and ginger. 2 Push the vegetables and fruit, one at a time, through a juice extractor to give a layered juice. Serves 2
Crunchy Muesli
Ingredients 6 cups (600g/1 lb 3 oz) traditional wholegrain rolled oats 1/4 cup (90g/3 oz) pure yellow box honey 1/2 cup (125ml/4 fl oz) pure unsweetened apple juice 2 teaspoons ground cinnamon 195g (6 1/2 oz) preservative-free dried figs, chopped 1/2 cup (90g/3 oz) preservative-free dried apricots, chopped 1/2 cup (35g/1 oz) preservative-free dried apples, [...]
Spelt Fruit Loaf
Ingredients 200g (6 1/2 oz) preservative-free dried apricots, roughly chopped 200g (6 1/2 oz) preservative-free dried figs, roughly chopped 200g (6 1/2 oz) preservative-free dates, roughly chopped 1 cup (120g/4 oz) preservative-free sultanas 2 cups (500ml/16 fl oz) pure unsweetened apple juice 1 teaspoon bicarbonate of soda (baking soda) 1 cup (140g/4 1/2 oz) organic [...]
Pumpkin Couscous Puree
Ingredients 1/2 cup (95g/3 oz) couscous 1 cup (250ml/8 fl oz) boiling water 350g (12 oz) peeled Jap pumpkin, chopped 1 cup (250ml/8 fl oz) water 1 medium zucchini (courgette), chopped Method 1 Put the couscous into a bowl, cover with the boiling water and set aside for 10 minutes or until all the liquid [...]