Recipes

28
Mar
2015
Seriously healthy Brownies (5 grams of fibre per slice) makes approx. 12 slices 
 
Ingredients
  • Olive oil or coconut oil spray
  • 300 grams grated zucchini
  • 150grams of applesauce
  • 100 grams of chopped dates
  • 100 grams of chopped walnuts
  • 1 cup raw coconut sugar
  • 2 eggs or egg substitute
  • 2 teaspoons of coconut essence
  • 150 grams wholemeal self-raising flour
  • 50 grams of rice bran
  • 150 grams cocoa powder
  • 1 teaspoons baking soda
  • 1 teaspoons baking powder
  • Pinch of salt
  • Consistency should be a paste, if too runny add extra self-raising flour
 
Method

Heat oven to 180 C for approximately 10 minutes
Lightly spray a 28 X 18cm baking tin with oil of your choice
Mix coconut essence, eggs, applesauce, dates, and zucchini together
Mix wholemeal flour, rice bran, cocoa powder, baking powder and salt together and gently add to the wet ingredients until mixed, add walnuts
Bake in oven for 60 minutes or until the mixture is firm to touch
 
Icing
  • 100 grams crunchy peanut butter
  • 50 grams chocolate chips
  • 25 grams of cocoa powder
  • 50 mls of maple syrup
Method

Gently melt ingredients together and spread on top of cooled slice and sprinkle with more chocolate chips if desired
28
Mar
2015
Seriously healthy Brownies (2 grams of fibre per slice) makes approx. 12 slices 
 
Ingredients
  • Olive oil or coconut oil spray
  • 300 grams grated zucchini
  • 150grams of applesauce
  • 100 grams of chopped dates
  • 50 grams chocolate chips
  • 1 cup raw coconut sugar
  • 2 eggs or egg substitute
  • 2 teaspoons of coconut essence
  • 150 grams white self-raising flour
  • 150 grams cocoa powder
  • 1 teaspoons baking soda
  • 1 teaspoons baking powder
  • Pinch of salt
  • Consistency should be a paste, if too runny add extra self-raising flour
 
Method

Heat oven to 180 C for approximately 10 minutes
Lightly spray a 28 X 18 cm baking tin with oil of your choice
Mix coconut essence, eggs, applesauce, dates, and zucchini together
Mix flour, cocoa powder, baking powder and salt together and gently add to the wet ingredients until mixed, add chocolate chips
Bake in oven for 60 minutes or until the mixture is firm to touch
 
Icing
  • 100 grams smooth peanut butter
  • 50 grams chocolate chips
  • 25 grams of cocoa powder
  • 50 mls of maple syrup
 
Method
Gently melt ingredients together and spread on top of cooled slice and sprinkle with more chocolate chips if desired
 
25
Mar
2015
Awesome Autumn Bake ( 8-9 grams of fibre) makes 7 large serves 
 
Ingredients
  • 350 grams (approx. 3 cups) green beans lightly steamed
  • 350 grams grated zucchini
  • 6 large chopped tomatoes
  • 1 cup of corn kernels
  • 2-3 cups of grated light or full fat cheese (or vegan alternative)
  • 1 cup of wholegrain wholemeal breadcrumbs
  • 6 eggs (beaten) OR no egg, natural egg replacer 1 cup of milk of your choice
  • 2 tablespoons of mustard powder
  • Olive oil spray
  • 1 cup of almond flakes
  • ¼ cup of chopped chives
 
Method

Line a 23 X 13 cm baking tin with greaseproof paper

Lightly spray with olive oil

Mix lightly steamed beans, zucchini, tomatoes, corn, cheese and breadcrumbs evenly in a bowl

Beat the eggs with milk, chives and mustard powder

Pour liquid over vegetables

Cook and sprinkle chopped almonds on top for a crunchy topping or place back in the oven for a further 5 minutes to toast

Cook for 60-70 minutes on 180C until set and firm

Leave to cool before turning out and cutting

25
Mar
2015
Awesome Autumn Bake ( 4-5 grams of fibre) makes 7 large serves 
 
Ingredients
  • 350 grams (approx. 3 cups) green beans lightly steamed
  • 350 grams grated zucchini
  • 6 large tomatoes peeled, seeded and chopped
  • 1 cup of steamed fresh asparagus
  • 2-3 cups of grated light or full fat cheese (or vegan alternative)
  • 1 cup of plain breadcrumbs
  • 6 eggs (beaten) OR no egg, natural egg replacer
  • 1 cup of milk of your choice
  • 2 tablespoons of mustard powder
  • Olive oil spray
  • ¼ cup of chopped chives
 
Method

Line a 23 X 13 cm baking tin with greaseproof paper
Lightly spray with olive oil
Mix lightly steamed beans, zucchini, tomatoes, corn, cheese and breadcrumbs evenly in a bowl
Beat the eggs with milk, and mustard powder
Pour liquid over vegetables
Cook for 60-70 minutes on 180C until set and firm
Leave to cool before turning out and cutting
 
03
Mar
2015
(11- 12 grams fibre per serve) makes four serves
 
Ingredients - Gremolata
  • ½ cup of finely chopped continental parsley
  • 1 grated garlic clove
  • 2 teaspoons finely grated lime rind
 
Gremolata method
Combine all ingredients and set aside
 
Eggplant – (these can be made earlier and served warm or cold)
 
Ingredients
  • 1 – 2 tablespoons of olive oil
  • 2 small eggplants cut in half
  • 1 cup of wholemeal breadcrumbs
  • 1 cup of flaked parmesan or other Italian hard cheese
  • 2 eggs
  • 1 clove of crushed garlic
  • Bunch of flat continental parsley
Method
Cut off the eggplant stalks and place the eggplant halves in a large pot of boiling water keep on a rolling boil for approximately 20 minutes until the insides of the eggplant are soft, let cool and scoop out the flesh from the eggplants
Drain the pulp until as dry as possible add garlic powder, chopped parsley, cheese salt and pepper to taste
Add one egg if the mixture is moist enough to form a patty shape do not add another egg
If the mixture is too dry add another egg
Add mixture back into the eggplant shells
Shallow fry in olive oil until browned on either side, concentrating on browning the top of the eggplant rather than the skin
 
Ingredients -White fish fillets
  • 4 white fish fillets
  • Olive oil spray
  • 1 egg white
  • ½ cup of flaxseed meal
  • Salt and pepper
Method
Roll fish in egg white then coat with seasoned flaxseed meal
Spray a heavy based pan with olive oil
Cook fish for 2-3 minutes either side to brown or until cooked through
Serve fish topped with gremolata and fresh eggplant halves
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