1 cup SR flour
1 cup wholemeal SR flour
2 cups dried mixed fruit
1 cup fruit medley
3 eggs, lightly beaten
1 cup cooked and mashed pumpkin (approx 250gm raw weight)
½ cup sugar
1 cup water
1 teasp bicarb soda
1 ½ teasp mixed spice
½ cup unprocessed oat bran, soaked in ¾ cup skim milk
Preheat oven to 180 deg C.
Place fruit, sugar, spice and water in a saucepan, boil for 5 mins. Stir in bicarb soda and leave to cool.
Mix cooked mashed pumpkin into fruit mix, stir in eggs and soaked oat bran. Fold in flour. Pour mixture into a deep round or large loaf pan lined and coated with cooking spray. Bake approx. 1 hour. In hot humid weather, store cake in refrigerator.
(This cake is low in fat and low GI. Serves 15 slices: 1 slice = 2 cereal/carbohydrate portions)
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1 ¼ cups Kellogs All Bran
1 cup skim milk
1 egg
1 dessertsp honey
2 ripe mashed bananas
½ cup sultanas
1 cup wholemeal SR flour
½ teasp baking soda
½ teasp mixed spice
Mix All Bran and milk and let soak for 10 mins. Mix egg, honey, bananas and sultanas. Combine egg mixture with All Bran mixture. Sift flour, baking soda and spice, and mix in gently. Sppon batter into a lightly greased 12-hole muffin pan and bake at 200 deg C until browned and springy.
(These muffins are low fat, low GI and suitable for diabetics. Can be frozen. 1 muffin = 1 cereal portion).
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(from Annette Sym's “Symply Too Good To Be True 2”)
Base:
8 arrowroot or milk coffee biscuits
8 gingernut biscuits
1 tabsp reduced-fat margarine
2 tabsp skim milk
½ teasp nutmeg
Filling:
125 gm Philly Light reduced-fat cream cheese
500 gm low-fat cottage cheese
1 tabsp grated lemon zest
3 tabsp lemon juice
¾ cup sugar
1 teasp vanilla essence
3 tabsp plain white flour
2 egg whites
1 whole egg
Topping:
1 425gm can mixed berries
2 teasp gelatine
Preheat oven to 175 deg C.
Base: In a food processor, crumble biscuits, add melted margarine, milk and nutmeg and blend together. Coat a 22 cm springform pan with cooking spray and press biscuit mixture firmly and evenly into the base. Refrigerate while preparing filling.
Filling: In food processor, blend cottage cheese until very smooth, add cream cheese and blend. Add lemon zest, lemon juice and essence and blend. Slowly add in sugar until dissolved. Add egg and whites and combine the mixture, finally add flour.
Pour filling over the biscuit base and bake for 1 hour. Allow to cool. When cold, top with drained berries and glaze with syrup mixture. Refrigerate until topping has set.
Topping: Drain berries and reserve the syrup. Heat ¼ cup of the syrup in microwave until nearly boiling. Whisk in gelatine and dissolve, then stir in enough extra syrup to make ½ cup. Cool. Glaze top of cheesecake with syrup mixture.
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150 gm lean chopped smoked bacon
2 large carrots
2 large onions or 3 – 4 large leeks
2 sticks celery
1 capsicum (bell pepper)
200 gm (approx) kumara or pumpkin
½ medium swede or turnip
½ sugarloaf cabbage or 1 bunch silverbeet (chard)
½ cup sliced green beans
½ cup peas and corn
½ cup broccoli florets
1 small can chickpeas, soy beans, or cannelini beans
2 – 3 tabsp pearl barley
1 large can crushed tomatoes in thick juice or puree
2 crushed cloves garlic
500 ml vegetable or chicken stock
1 bay leaf
handful of parsley
dash balsamic vinegar
salt and pepper to taste
1 teasp mixed Italian herbs
½ teasp nutmeg
(tomato juice, optional)
Prepare the vegetables, and finely dice or chop them. Spray bottom of a large saucepan or stockpot with cooking spray, and sauté bacon until browned. Add vegetables, barley, beans, seasonings and canned tomatoes. Add stock to barely cover. (If insufficient stock, use tomato juice to make up enough liquid to barely cover the vegetables). Bring to boil, reduce heat, cover and simmer for 2 hours.
(This makes a wonderfully flavourful and nutritious low-fat, low-calorie, low-GI soup, suitable as a meal on its own or served with crusty bread).
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2 cups low fat muesli
1 cup wholemeal SR flour
1/3 cup brown sugar
1/3 cup honey
6 tabsp reduced-fat margarine
1 egg white
1/2 cup dried fruit medley
Preheat oven to 190C. Coat a slab tin with cooking spray, or line with baking paper.
Melt margarine and honey. In a large mixing bowl combine all dry ingredients. Add margarine mixture and eggs white to dry ingredients, and combine well. Press mixture into slab tin, and bake 20 - 25 mins, until golden brown. When cool cut into 15 slices.
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1 cup SR flour
1 cup wholemeal SR flour
1 cup unprocessed bran
2 egg whites
1/3 cup apple sauce
3/4 tsp bicarb soda
1/2 cup grated raw pumpkin
1/3 cup grated carrot
1/3 cup finely diced onion
1/3 cup peas
1/3 cup sweet corn kernels
1/3 cup diced red capsicum
2 level tabsps parmesan cheese
1 x 200gm tub low fat natural yoghurt
pinch cayenne
pinch paprika
salt and pepper
Preheat oven to 210C.
Coat a 12 cup muffin pan with cooking spray. In a large mixing bowl beat egg whites for 1 minute. Add bicarb soda to apple sauce then add to bowl. Stir in all vegetables, yoghurt, parmesan cheese, bran and seasonings, and combine. Gently fold in flour all at once (DO NOT BEAT). Spoon mixture into muffin pan, dividing equally into 10 cups. Bake 20 mins or until firm to touch in centre. Allow to sit for 5 mins before turning onto a wire rack to cool.
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2 cups SR flour
1 x 430gm can blueberries, drained
3 egg whites
1/2 cup sugar
1/2 cup apple sauce
3/4 level teasp bicarb soda
1/2 cup buttermilk
1 teasp vanilla essence
1 teasp grated lemon zest
2 tabsps lemon juice
Preheat oven to 190C. Spray a 19cm ring cake pan with cooking spray.
In a large bowl beat egg whites and sugar for 1 minute with an electric beater. Stir bicarb soda into apple sauce, add to bowl. Pour lemon juice, rind, essence and buttermilk into mixture and stir together. Gently fold flour into mixture all at once (DO NOI BEAT). Fold in drained blueberries. Pour mixure into pan and bake 35 - 40 mins or until done. Allow to stand for 5 mins before turning onto a wire rack to cool. Drizzle with lemon icing.
Lemon icing: Place 3/4 cup icing sugar in a small bowl, and slowly add enough lemon juice to make a spreadable consistency.
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600gm dried red lentils
140gm currants
1/3 cup capers
Dressing:
250ml lite olive oil (or less)
70ml red wine vinegar (or more)
2 tabsp white sugar
2 teasp sea salt
black pepper
1 tsp cumin
1 tsp mustard powder
1 1/2 tsp curry powder
1/4 tsp mutmeg
1/4 tsp cinnamon
Rinse lentils well. In a large pan of boiling water, cook lentils for only a couple of minutes, until they are just tender; drain. Pour dressing over hot lentils. Serve sprinkled with red onion slivers & finely chopped preserved lemon.
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2 x 450gm cans sliced mango, drained
250gm tub low fat cottage cheese
1 cup light evaporated milk (chilled overnight)
1/2 cup sugar
1 x 10gm sachet gelatine
1/4 cup boiling water
In a food processor, blend cottage cheese until very smooth, add drained mango and process until combined. Slowly add sugar and blend until dissolved. In a mixing bowl, beat evaporated milk until thick and stiff. Beat mango mixture into the whipped milk until blended. Add gelatine to boiling water and stir until dissolved. Add this to the mango mixture and beat until all ingredients are well combined. Pour into individual serving cups or glasses and refrigerate until set. (Serves 8).
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1 x 500gm tub low fat cottage cheese
1/2 tsp vanilla essence
1/3 cup caster sugar
In a food processor, blend cottage cheese until very smooth. Add sugar and vanilla and blend until dissolved. Keep refrigerated.
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