Recipes

04
Aug
2014
Serves 4, 3 grams of fibre per serve
 
Ingredients
  • 1/3 cup of low salt tamari sauce
  • ¼ cup chicken (or vegetable stock)
  • 1 teaspoon sesame oil
  • 2 teaspoons brown or coconut sugar
  • 1 teaspoon garlic powder
  • 500 grams of minced meat of your choice or firm tofu
  • 2 teaspoons of arrowroot flour
  • 1 tablespoon of extra virgin olive oil
  • 1/2 bunch of bok choy or other Asian greens, separated, washed and drained
  • 1 red capsicum sliced thinly
  • 1 cup of bamboo shoots
  • 1 teaspoon of ginger powder
  • 200 grams of fresh shitake mushrooms sliced thinly
02
Jul
2014
Makes 10-12 small teacakes, 4-5 grams of fibre per tea cake.
 
Blood orange yields a brighter colour or you could use Honey Murcot Mandarins or Seville oranges
 
Ingredients
  • Six slices of orange or mandarin of choice
  • 2 teaspoons of icing sugar melted in water (to decorate)
  • Icing sugar to dust
  • ½ cup of freshly squeezed orange juice
  • 1 large orange (two Murcot mandarins)
  • ½ cup raisins
  • 1 egg
  • 120 grams of butter or 120 grams of coconut oil
  • 1 cup of wholemeal wholegrain plain flour (or spelt flour)
  • ½ cup of almond meal
  • 1 tsp baking powder
  • ½ cup coconut sugar or brown sugar
02
Jul
2014
Makes 10-12 small teacakes, 2 grams of fibre per tea cake

Blood orange yields a brighter colour or you could use Honey Murcot Mandarins or Seville oranges
 
Ingredients
  • Six slices of orange or mandarin of choice
  • 2 teaspoons of icing sugar melted in water (to decorate)
  • Icing sugar to dust
  • ½ cup of freshly squeezed orange juice
  • ½ large orange (two Murcot mandarins)
  • ½ cup raisins
  • 1 egg
  • 120 grams of butter or 120 grams or coconut oil
  • 1 cup white flour
  • ½ cup rice flour
  • 1 tsp baking powder
  • ½ cup coconut sugar or brown sugar
02
Jun
2014
Makes 4 large pasteries, 8-9 grams fibre per pasty.
 
 
Ingredients

Four sheets of wholemeal pastry (puff or shortcrust) where possible (ensure this is vegetarian friendly if necessary- Borg's)

 
Filling
  • 250 grams of lean very thinly sliced beef with 200 grams drained brown lentils (or 400 grams brown lentils if vegetarian/vegan)
  • 350 grams large white potatoes peeled
  • 100 grams carrot
  • 250 grams swede
  • 200 grams brown onion
  • Salt and pepper
  • 1 tablespoon of extra virgin olive oil
  • Heat oven to 200 C
02
Jun
2014
Makes 4 large pasties, 2-3 grams of fibre per pasty.
 
 
Ingredients
Four sheets of pastry (puff or shortcrust) where possible (ensure this is vegetarian friendly if necessary – Borg's)
 
Filling
  • 450 grams of lean very thinly sliced beef (or drained brown lentils if vegetarian/vegan)
  • 350 grams large white potatoes peeled
  • 100 grams carrot
  • 250 grams turnip
  • Salt and pepper
  • 1 tablespoon of extra virgin olive oil
  • Heat oven to 200 C
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