Recipes

04
May
2015
( 2 grams of fibre) makes 25 serves 
 
Bowel Cancer Australia suggest that this recipe is a once a week indulgence shared with friends, this tangy recipe is a great pick me up and delivers high calories and helps to stimulate taste buds and possibly appetite
 
Ingredients
  • Pinch salt
  • Zest of one lemon
  • 3.5 – 4 mls of lemon oil
  • 150 grams of LSA fibre
  • ¼ tsp citric acid (McKenzie's)
  • 170 grams of sour cream
  • 115 grams of unsalted butter, chopped
  • 400 grams of sugar
  • Coconut oil spray
  • 340 grams white chocolate or yoghurt chips
  • 200 grams of Fluff marshmallow (Fluff Marshmallow Spread Gluten Free 213g)
  • Line a 20cm square baking tin with baking paper and spray with coconut oil
  • Have a food thermometer ready for the cooking process
 
Method
Sprinkle the LSA fibre into the base of the pan press down with the back of a spoon
Melt the butter gently in a heavy bottomed pan until almost melted, avoid butter separating, add cream, sugar and salt and raise heat a little so the sugar melts and it forms a rolling slow boil try to attain 113 degrees C
At 113 C remove the pan from cooking and add the chocolate or yoghurt chips the fluff marshmallow mix quickly to melt the chips, you can heat again gently and briefly if needed
Add the zest, lemon oil and citric acid
Take a sample allow to cool for a moment and test for taste, add more lemon oil if needed
Once the desired taste has been reached pour the fudge into the pan, don't worry too much if it disturbs the base, smooth it to form an even surface
Allow to cool and refrigerate
When ready to serve cut into 4 cms squares
Refrigerate remainder for up to two weeks
 
04
May
2015
( 0-1 grams of fibre) makes 25 serves 
 
Bowel Cancer Australia suggest that this recipe is a once a week indulgence shared with friends, this tangy recipe is a great pick me up and delivers high calories and helps to stimulate taste buds and possibly appetite
 
Ingredients
  • Pinch salt
  • Zest of one lemon
  • 3.5 – 4 mls of lemon oil
  • ¼ tsp citric acid (McKenzie's)
  • 170 grams of sour cream
  • 115 grams of unsalted butter, chopped
  • 400 grams of sugar
  • Coconut oil spray
  • 340 grams white chocolate or yoghurt chips
  • 200 grams of Fluff marshmallow (Fluff Marshmallow Spread Gluten Free 213g)
  • Line a 20cm square baking tin with baking paper and spray with coconut oil
  • Have a food thermometer ready for the cooking process
 
Method
Melt the butter gently in a heavy bottomed pan until almost melted, avoid butter separating, add cream, sugar and salt and raise heat a little so the sugar melts and it forms a rolling slow boil try to attain 113 degrees C
At 113 C remove the pan from cooking and add the chocolate or yoghurt chips the fluff marshmallow mix quickly to melt the chips, you can heat again gently and briefly if needed
Add the zest, lemon oil and citric acid
Take a sample allow to cool for a moment and test for taste, add more lemon oil if needed
Once the desired taste has been reached pour the fudge into the pan, smooth it to form an even surface
Allow to cool and refrigerate
When ready to serve cut into 4 cms squares
Refrigerate remainder for up to two weeks
 
04
May
2015
7-9 grams of fibre per serve, makes approx. 4-6 serves
 
Ingredients
  • 2 sheets of wholemeal Lebanese bread
  • 500 grams of chicken breast fillets diced
  • Bunch of English spinach, chopped and washed or 100 grams of frozen spinach, thawed and thoroughly drained
  • 400 grams of sweet potato cooked and mashed
  • 100 grams reconstituted shitake mushrooms (dried mushrooms, add water reconstitute and thoroughly drain) or 100 grams of fresh shitake mushrooms
  • 2 tablespoons of olive oil
  • Olive oil spray
  • ½ cup wholemeal flour
  • ¼ cup of thickened cream
  • 4 bay leaves
  • 1 ½ cups of aged cheddar cheese
  • 1 egg beaten
  • 2 teaspoons of milk of your choice
  • 1 cup of fresh chopped chives and parsley
  • Preheat oven fan force with grilling heat both upper and lower levels (electric oven) 180C, NOTE gas ovens will require the Lebanese bread to be crisped slightly before adding ingredients, see below in method
  • Grease a 20 cm by 20cm baking tin
 
Method
Add oil to a fry pan and heat over a medium heat, adding the chicken and mushrooms, stirring frequently to avoid sticking, cook until the chicken is cooked through
Reduce heat and add wholemeal flour to make a paste
Stir in cream gently so a sauce forms
Add in the herbs and bay leaves, season with salt and pepper
Cover and keep on very low heat for ten to 15 minutes
Blanch spinach in boiling hot water and drain thoroughly (or use frozen spinach)
Line the baking tin with wholemeal Lebanese bread cutting to fit and overlapping at junctions- if using a gas oven spray bread and crisp in the oven for 5-10 minutes until slightly toasted but not brittle
Place the thoroughly drained spinach in the base of the pie tin, add the chicken mix, removing the bay leaves and top with sweet potato mash
Bake for 25 minutes and add cheese and bake for another 5-10 minutes until cheese has melted
Serve with fresh streamed vegetables
 
04
May
2015
3-4 grams of fibre per serve, makes approx. 4-6 serves
 
Ingredients
  • 2 sheets of Lebanese bread
  • 500 grams of chicken breast fillets diced
  • 100 grams of baby spinach, chopped and washed
  • 400 grams of sweet potato cooked and mashed
  • 100 grams reconstituted shitake mushrooms (dried mushrooms, add water reconstitute and thoroughly drain) or 100 grams of fresh shitake mushrooms
  • 2 tablespoons of olive oil
  • Olive oil spray
  • ½ cup plain flour
  • ¼ cup of thickened cream
  • 4 bay leaves
  • 1 ½ cups of aged cheddar cheese
  • 1 egg beaten
  • 2 teaspoons of milk of your choice
  • 1 cup of fresh chopped chives and parsley
  • Preheat oven fan force with grilling heat both upper and lower levels (electric oven) 180C, NOTE gas ovens will require the Lebanese bread to be crisped slightly before adding ingredients, see below in method
  • Grease a 20 cm by 20cm baking tin
 
Method
Add oil to a fry pan and heat over a medium heat, adding the chicken and mushrooms, stirring frequently to avoid sticking, cook until the chicken is cooked through
Reduce heat and add wholemeal flour to make a paste
Stir in cream gently so a sauce forms
Add in the herbs and bay leaves, season with salt and pepper
Cover and keep on very low heat for ten to 15 minutes
Blanch spinach in boiling hot water and drain thoroughly
Line the baking tin with Lebanese bread cutting to fit and overlapping at junctions- if using a gas oven spray bread and crisp in the oven for 5-10 minutes until slightly toasted but not brittle
Place the thoroughly drained spinach in the base of the pie tin, add the chicken mix, removing the bay leaves and top with sweet potato mash
Bake for 25 minutes and add cheese and bake for another 5-10 minutes until cheese has melted
Serve with fresh streamed vegetables
 
23
Apr
2015
Little Lentils ( 12 grams of fibre) makes 6 serves 
 
Ingredients
  • 250 grams (approx. 2.5 cups) green Le Puy lentils
  • 500 grams of uncooked risoni
  • 6 large chopped tomatoes
  • 3 cloves of chopped fresh garlic
  • 350 grams of Bulgarian fetta (or vegan alternative)
  • Juice and zest of 1 lemon
  • 80 mls cup extra virgin olive oil
  • ¼ cup of chopped continental parsley
  • Himalayan sea salt to flavour
 
Method
 
Gently boil lentils for approximately 20-30 minutes so that they remain a little firm (not to a slush) can be prepared the night before (rinse in cold water and refrigerate)
Add lentils and chopped garlic to a non-stick pan and cook until the garlic is cooked through
In a separate pan boil risoni (approx. 11 minutes) rinse in cold water
Place lentils, parsley, olive oil, risoni, lemon juice and zest in a bowl add Himalayan salt mix ingredients to thoroughly spread flavour
Crumble fetta and mix half through and decorate the top of the mix with the remainder
Serve with a variety of baked vegetables or as an accompaniment with meat or chicken
 
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