Archive for April, 2009
Meal in a Muffin
Ingredients 1 cup (180g/6oz) pitted dates 1/2 cup (125ml/4fl oz) water 1 teaspoon bicarbonate of soda (baking soda) 1 1/2 cups (210g/6 3/4oz) wholemeal self-raising flour 1 teaspoon mixed spice 1 cup (95g/3oz) rolled oats 1/3 cup (50g/1 2/3oz) lightly packed brown sugar 1/2 cup (120g/4oz) mashed ripe banana 1 cup (260g/8 1/3oz) low-fat vanilla [...]
Blueberry & Spice Spelt Pancakes
Ingredients 1 1/2 cups (180g/6oz) plain white spelt flour 1/2 cup (80g/2 2/3oz) brown rice flour 2 teaspoons baking powder 1/2 teaspoon ground cardamom 1/2 teaspoon ground cinnamon 1/3 cup (85g/2 3/4oz) caster sugar 2 eggs, lightly beaten 60g (2oz) butter, melted 1/2 cup (125ml/4fl oz) rice milk* butter for greasing the pan 200g (6 [...]
Popcorn Nibble Mix
Ingredients 4 cups (30g/1oz) low-fat popcorn (air-popped or microwave-popped) 100g (3 1/3oz) dried apricots, roughly chopped 100g (3 1/3oz) dried apples, roughly chopped 50g (1 2/3oz) milk chocolate bits 2 tablespoons pepitas Method 1 Put the popcorn, dried apricots, dried apples, chocolate bits and pepitas into a bowl and mix well to combine. 2 Store [...]
Grilled Berries with Yoghurt Custard
Ingredients 500g (1 lb) fresh mixed berries 3 tablespoons raw sugar 2 teaspoons orange zest 2 egg yolks 200g (6 1/2oz) low-fat plain yoghurt 1 tablespoon pure maple syrup grated nutmeg, to serve Method 1 Put the berries, sugar and orange zest into a bowl and gently mix to combine. 2 Arrange the berry mixture [...]
Individual Prune & Pear Dessert Cakes
Ingredients canola oil spray 400g (13oz) pears in natural juice 200g (6 1/2oz) pitted prunes, roughly chopped 1 vanilla bean, halved lengthwise 12 slices fruit and spice loaf, crusts trimmed 1 egg, lightly beaten 2 egg whites, lightly beaten 1 cup (250ml/8 fl oz) skim or no-fat milk 4 small scoops low-fat, low-GI vanilla ice [...]
Chargrilled Vegetable & Ricotta Salad
Ingredients 300g (10oz) peeled orange sweet potato 2 medium red capsicums (bell peppers), cut into thick strips 2 medium zucchini (courgette) 200g (6 1/2oz) field mushrooms 1 cup (250ml/8fl oz) no-oil, no-sugar plain salad dressing 8 slices (240g/7 2/3oz) wholegrain bread 100g (3 1/3oz) baby spinach 100g (3 1/3oz) reduced-fat ricotta cheese, crumbled 40g (1 [...]
Tamari Nuts & Seeds
Ingredients 1 cup (150g/5oz) raw almonds 50g (1 2/3oz) pepitas (pumpkin seeds) 1/3 cup (50g/1 2/3oz) sunflower seeds 1 tablespoon tamari Method 1 Preheat oven to 180°C (350°F/Gas 4). Line a baking tray with baking paper. 2 Put the almonds, pepitas and sunflower seeds into a bowl. Add the tamari and toss to coat the [...]
Avocado & Pea Hummus with Vegetables
Ingredients 1 cup (155g/5oz) fresh or frozen peas 1 medium avocado, roughly chopped 400g (13oz) can chickpeas, rinsed and drained 1 tablespoon lemon juice 1 tablespoon tahini 2 cloves garlic, chopped 2 tablespoons warm water salt and pepper 3 celery sticks 2 medium carrots 1 medium red capsicum (bell pepper) Method 1 Cook the peas [...]
Rocket & Avocado Crackers
Ingredients 2 teaspoons tamari 2 teaspoons rice vinegar 1 medium avocado, chopped 12 black sesame crackers* 30g (1oz) baby rocket (arugula) cracked black pepper * Black sesame crackers are available from health-food shops. Method 1 Combine the tamari and rice vinegar in a bowl. Add the avocado and gently toss to combine. 2 Top the [...]
Nori with Pumpkin & Spinach
Ingredients 500g (1lb) pumpkin, peeled and cut into thin slices 4 sheets nori seaweed 1 tablespoon tahini 1 tablespoon tamari 30g (1oz) alfalfa sprouts 30g (1oz) baby English spinach Method 1 Preheat oven to 200°C (400°F/Gas 6). 2 Arrange the pumpkin slices on a non-stick baking tray and bake for 30 minutes or until soft. [...]