Smokey Potato Smash - High Fibre
High fibre (makes 4 serves) 4-5 grams of fibre per serve. (click here to view the low fibre / residue recipe alternative)
Ingredients
700 grams of potato approx. four large Pontiac potatoes cut into halves cooked and cooled
1 small green cabbage (1 kilo) grated or finely sliced
1 large brown onion peeled and chopped
2 peeled roughly chopped garlic cloves
½ cup packed of continental parsley
150 grams of Dutch smoked cheese grated (or 1 ½ packed cups of roasted red capsicum mixed with 1 tablespoon of smoky paprika)
½ cup of light cream or torfutti
¼ cup of wholemeal breadcrumbs
4 tablespoons of extra virgin olive oil
Spray olive oil
Salt and pepper to taste
Method
Boil potatoes with a little salt until tender approximately 5-7 minutes
Heat a heavy bottomed pan add olive oil and add garlic and onion cook until soft and add cabbage until the vegetable is soft, add continental parsley, cream or Torfutti® and breadcrumbs mix through thoroughly
Smash the potato halves lightly not to mash them and mix the cabbage through
(if vegan mix smokey peppers through at this time)
Spray a large ovenproof dish with olive oil, gently press the mixture down into the dish and top with Dutch smoky gouda (or extra lightly salt and pepper seasoned breadcrumbs)
Cover the dish with foil and bake for 20 minutes and remove foil to brown for another 10-15 minutes and serve.
Nutty Banana Pancakes - High Fibre
High fibre (makes 4-6 serves), 4-5 grams of fibre per serve (click here to view the low fibre/residue recipe alternative)
Ingredients (Topping)
50 grams of almonds
2 peeled sliced banana – could also try this with some seasonal deseeded mangosteen or ripe persimmon
Real maple syrup to serve
Ingredients (Pancakes)
349grams of firm silken tofu
400mls of milk of your choice (nice with almond)
4 tablespoon of grapeseed oil
1 tablespoon of organic vanilla extract
250grams wholemeal spelt flour
2 teaspoons of cinnamon powder (or mixed spice)
1 tablespoon of baking powder
4 tablespoons of demerara sugar
Method
Heat the oven to 180C
Chop nuts and bake in oven for 5 minutes until slightly brown take them out and cool them
In a deep bowl add tofu, vanilla and cinnamon or mixed spice, and half the milk mix until a smooth custard consistency with a stick blender, make sure the sugar isn’t lumpy add to the mixture with the rest of the milk
Put the flour and baking powder in another bowl and make a well in the middle of the dry mix and pour in the wet mix and blend until completely smooth
Medium heat a fry pan use two teaspoons of oil
Using a soup ladle, pour the batter into the oiled fry pan making three pancakes cook for about 2 minutes
Use a flat spatula to flip the pancakes to the other side cook for a further two minutes
Repeat oil and batter until all batter is used
Serve warm with sliced banana, maple syrup and chopped roasted nuts