Recipes

01
Aug
2016
Whole grains contain cancer protective nutrients, vitamins, minerals, antioxidants, phenols, lignans, resistant starch and fibre - also known as ‘roughage’.
 
According to the AICR eNews (2016), 170 grams per day of naturally high fibre foods which include whole grains, can lower the risk of colorectal cancer by up to 21% [1].

Teff (Eragrostis tef) is a new supergrain to western culture. Its pseudonym is ‘lovegrass’. It was used in civilisation as early as 4000 BC. Originating in Ethiopia and Africa teff was made into flat spongy bread called injera which was used as a plate/utensil where other foods were loaded on top and the bread served as a fork or spoon to hold the meal.
26
Jul
2016
Makes 4 serves – approx. 5-6 balls each, approximately 2-3 grams of fibre per serve

*Vegetarian, VG

Ingredients
  • 230 grams of silken tofu
  • 1/2 cup of white bread crumbs
  • 1/3 cup of parmesan (or vegan parmesan) cheese
  • 1 egg (or egg equivalent)
  • 1 teaspoon powdered garlic
  • 2 teaspoons of mixed dried Italian herbs
  • 2 teaspoons of tomato paste
  • Olive oil spray
  • Salt and pepper to taste
    (pasta sauce of choice and cooked spaghetti for 4)
26
Jul
2016
Makes 4 serves – approx. 5-6 balls each, approximately 7-8 grams of fibre per serve

*Vegetarian, VG

Ingredients
  • 230 grams of tempeh
  • 1/2 cup of wholemeal bread crumbs
  • 1/3 cup of parmesan (or vegan parmesan) cheese
  • 1 egg (or egg equivalent)
  • ½ cup of grated onion
  • 2 teaspoons of mixed dried Italian herbs
  • 2 teaspoons of tomato paste
  • Olive oil spray
  • Salt and pepper to taste
    (pasta sauce of choice and cooked spaghetti for 4)
26
Jul
2016
Makes 4 serves, approximately 6-7 grams of fibre per serve

* Vegetarian

Ingredients
  • 200 grams of plain firm tofu
  • 700 grams of peeled, pumpkin chopped into small chunks
  • 1 teaspoon of chilli flakes
  • 1 red onion cut into chunks
  • 1 cinnamon stick
  • 4 cardamom pods, lightly crushed
  • 1 tablespoon of honey or coconut syrup
  • 1 tablespoon fish sauce
  • 1 cup water
  • ⅓ cup Thai Massaman curry paste
  • 400ml can of reduced fat coconut cream
  • ½ cup of toasted unsalted peanuts, lightly crushed
  • ½ cup of roughly chopped coriander leaves
  • 4 cups of boiled brown basmati rice
01
Aug
2016
Winter is the time to take advantage of the seasonal glut of citrus fruit by making fresh juices to add zest to any meal. Lemons are great for digestion. Couple them with some freshly squeezed oranges for a hit of vitamin C, perfect remedy for seasonal colds and flus. Enjoy the juice as a tasty starter before breakfast or during lunch at home.

OJ with a twist

Ingredients (Serves two with low fibre content)
  • 2 small peeled oranges (or three peeled mandarins)
  • 1 small peeled lemon
  • 1 small peeled lime
  • 1 3 cms chunk of piece of freshly peeled ginger cut into slices
  • 1 3 cms chunk of freshly peeled turmeric
  • Dash of cinnamon powder
  • 2 tablespoons of honey
  • ½ cup of water
  • Ice cubes for serving (if desired)
  • Fresh mint leaves for decoration
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