Recipes

03
Apr
2015
 (7-8 grams of fibre) makes 6 serves 
 
Ingredients
  • ½ cup of olive oil
  • Olive oil spray
  • 4 medium zucchinis
  • 2 cups pumpkin thinly sliced
  • 2 seeded and peeled red capsicums
  • 2 cups of Asian greens lightly blanched with water drained
  • 1 bottle of pasata sauce
  • 1 cup of almond flakes
  • 3 eggs (leave out if vegan)
  • ¼ cup of chopped chives
  • 2 teaspoons of powdered oregano
  • 1 tablespoon chopped fresh basil
 
Method
 
Terrine filling
Mix 3 eggs, ricotta, herbs together, combine well
Vegan – 400 grams of refried beans, mix with herbs combine well
 
Vegetables
Cut red capsicum into quarters skin side up spray with olive oil
Grill so the skin bubbles and peels and peel the skin off
Place the thinly sliced pumpkin in a container and microwave for 5-7 minutes until slightly soft
Lightly blanch Asian greens and zucchini and drain well
 
Terrine method
Line a 11 X 25cm pan with greaseproof paper
Line the base with zucchini slices
Add a thin spread of pasata
Add the filling in a thick layer
Layer the red pepper ontop
Add another thin layer of pasata
Layer Asian greens
Add a layer of almond flakes
Add another thin layer of pasata
Add the final layer of pumpkin
And another thin layer of pasata
Sprinkle with almond flakes
 
Cook for 90- 120 minutes on 160C until set and firm
Leave to cool before turning over
Remove baking paper and slice to serve, you may warm the remainder of the pasata and pour over for added colour
03
Apr
2015
(4-5 grams of fibre) makes 6 serves
 
Ingredients
  • ½ cup of olive oil
  • 4 medium zucchinis
  • 2 cups of pumpkin thinly sliced
  • 2 Seeded and peeled red capsicums
  • 2 cups of Asian greens lightly blanched with water drained
  • 1 bottle of pasata sauce
  • 1 cup of white breadcrumbs
  • 3 eggs (leave out if vegan)
  • ¼ cup of chopped chives
  • 2 teaspoons of powdered oregano
  • 1 tablespoon chopped fresh basil
Method
 
Terrine filling
Mix 3 eggs, ricotta, herbs together, combine well
Vegan – 400 grams of silken tofu, mix with herbs combine well
 
Vegetables
Cut red pepper into quarters skin side up spray with olive oil
Grill so the skin bubbles and peels and peel the skin off
Place the thinly sliced pumpkin in a container and microwave for 5-7 minutes until slightly soft
Lightly blanch Asian greens and zucchini and drain well
 
Terrine method
Line a 11 X 25cm pan with greaseproof paper
Line the base with zucchini slices
Add a thin spread of pasata
Add the filling in a thick layer
Layer the red pepper ontop
Add another thin layer of pasata
Layer Asian greens
Add another thin layer of pasata
Add the final layer of pumpkin
And another thin layer of pasata
Sprinkle with breadcrumbs
 
Cook for 90- 120 minutes on 160C until set and firm
Leave to cool before turning over
Remove baking paper and slice to serve, you may warm the remainder of the pasata and pour over for added colour
 
 
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

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