Serves 4       Prep Time:  15 mins      Cook Time:   20 minutes 

I N G R E D I E N T S:
4 eggs, beaten
50ml honey
250g thick Greek-style yoghurt
1 teaspoon vanilla extract
3 teaspoons cornflour
250g mixed berries (raspberries and blueberries - defrosted if frozen) Icing sugar, to dust

M E T H O D:

1. Preheat the oven to 170°C.
2. Place the eggs, honey, yoghurt, vanilla extract and cornflour in a bowl, then whisk together until smooth.
3. Place half the berries in the base of a 23cm baking dish and top with the yoghurt mixture.
4. Sprinkle the remaining berries over top, then bake in the oven for 20 minutes.
5. Dust with icing sugar before serving warm or hot. 

Serve with one scoop of vanilla ice-cream. (optional)

Active:  30 mins     Total:    2 hrs 45 mins    Yield:   8
 
Barbara's TIP:  This recipe can be prepared in 1/2 hour if you use tinned black beans which are already cooked !! I have found a brand called Bio Italia which uses cans which are BPA free. At Bio shops you may find the beans packaged in glass jars. 

Ingredients

• 340g  dried black beans, picked over and rinsed
• Salt
• 1 cup quinoa, rinsed
• 3 tablespoons sherry vinegar
• 1 tablespoon soy sauce
• 1 tablespoon fresh lime juice
• 1 chipotle in adobo, minced
• 1/4 cup plus 2 tablespoons extra-virgin olive oil
• 6 scallions, white and light green parts only, thinly sliced
• 1 small red onion, finely diced
• 1 yellow bell pepper, finely diced
• 1/4 cup chopped cilantro

Method: 

• Step 1:  In a large saucepan, cover the beans with cold water and bring to a boil. Cover and let stand off the heat for 1 hour.
• Step 2:  Drain the beans. Return them to the pot and cover with 3 inches of water. Bring to a boil and simmer over low heat until tender, about 1 hour and 30 minutes; season generously with salt during the last 10 minutes. Drain and let cool.
• Step 3:  Meanwhile, in a medium saucepan, combine the quinoa with 2 cups of water and a pinch of salt and bring to a boil. Cover the saucepan and simmer the quinoa over low heat until the water has been absorbed, about 15 minutes. Spread the quinoa on a plate and let cool.
• Step 4:  In a large bowl, whisk the vinegar, soy sauce, lime juice and chipotle. Add the olive oil in a thin stream, whisking until blended. Add the black beans, quinoa, scallions, red onion, yellow pepper and cilantro. Season with salt, toss to combine and serve.

Make Ahead:   The black bean–and–quinoa salad can be prepared and  refrigerated overnight.
Ideal as a lunch meal which can be taken to work. 

Recipe Compliments from : Chef Ken Oringer who believes  that chefs need to make a point of eating healthy dishes when they can, so he includes protein-rich quinoa in his diet at least three times a week. Here he mixes the grain with black beans, onions and peppers to make a hearty and very satisfying side dish that's a fun variation on prosaic five-bean salad. 

This is an excellent recipe for ladies who are in peri-menopause or going through menopause. 
Tofu is high in calcium which is excellent for building strong bones and it also has high levels of isoflavones, which helps to reduce hot flashes and night sweats. In addition it also helps to lower LDL cholesterol making it heart healthy too ! 

Note: Tofu is best eaten once or twice a week at most. 

Ingredients

• For the peanut butter pretzel crust:
• 100 pretzels, gluten free if desired (about 4 heaping cups or 6.5 ounces)
• 1/2 cup creamy natural peanut butter
• 2 tablespoons coconut oil (or vegan buttery stick), melted
• 1 tablespoon coconut palm syrup or maple syrup

For the filling:

• 450g  silken tofu
• 340g vegan dark chocolate (72% is great)
• 1 teaspoon vanilla extract
• 2 tablespoons of fresh coffee (to enhance chocolate flavor)
• Optional: 1-2 tablespoons pure maple syrup, to enhance sweetness, if desired

Instructions

1. Preheat oven to 175oC degrees.
2. In the bowl of a food processor, add in pretzels and pulse until they are finely ground and resemble a crumbly flour, about 1 minute. 
3. Next add in creamy peanut butter, melted coconut oil and coconut palm syrup. Pulse again for 30 seconds until well combined.
4. Dump into a 9-inch spring foam pan and use your hands to spread crust evenly towards the sides, pressing firmly as you go.
5. Once your crust is ready, bake for 10 minutes. Allow crust to cool while you make the filling.
6. First melt the chocolate in a small saucepan over low heat, stirring frequently until smooth and completely melted. Set aside.
7. Make the filling by adding silken tofu, melted chocolate, vanilla and coffee to a clean bowl of a food processor or high powered blender. Blend until creamy and smooth. Taste and add maple syrup if necessary to enhance the sweetness. 
8. Pour over crust, spread evenly towards the sides and smooth the top. Cover and refrigerate for 1-2 hours, or overnight. Cut into 12 slices. Enjoy with fresh berries and coconut whipped cream!

Serves:  8 (about ⅔ cup per serving)  / Prep time: 10 minutes  / Total time: 20 minutes


1 ½ cups dry orecchiette pasta
3 tablespoons golden balsamic vinegar
2 tablespoons olive oil
1 teaspoon fresh minced basil
1 teaspoon sugar
1 clove garlic, peeled and minced
¼ teaspoon dried oregano
½ teaspoon salt
⅛ teaspoon black pepper
2 cups fresh baby spinach, roughly chopped
1 cup grape tomatoes
1 cup chopped cucumber
1 cup chopped red bell pepper
½ cup diced red onion


Cook pasta according to package directions, omitting salt if called for. Drain pasta and rinse under very cold water; set aside. In a small bowl, whisk together vinegar, oil, basil, sugar, garlic, oregano, salt and black pepper; set aside. In a large bowl, combine pasta, spinach, tomatoes, cucumber, red pepper and onion. Pour dressing over pasta mixture and gently stir to combine ingredients. Chill at least 2 hours before serving, allowing flavors to blend.

Notes:  You can substitute the sugar with raw unprocessed honey or leave it out. The spinach can be swopped with rocket. Instead of orecchiette pasta you can swop it with any brown , whole wheat pasta. 



111 calories (32% from fat), 4 grams fat (1 gram sat. fat, 0 grams trans fat), 19 grams carbohydrates, 3 grams protein, 136 mg sodium, 0 mg cholesterol, 23 mg calcium, 2 grams fiber. Food exchanges: 1 starch, 1 fat.

Recipe Compliments: Created and tested by Darlene Zimmerman, MS, RD for Heart Smart®, Henry Ford Health System

34g of natural protein. Just three ingredients: Cottage cheese, eggs and oats.
 
12 minutes from start to finish. You won't be disappointed!
 
Prep Time: 3 minutes        Cook Time: 9 minutes      Total Time:   12 minutes
 
Servings: 1 Huge Pancake        Calories: 441kcal (using 3 eggs and low fat cottage cheese)
 
Ingredients

• ½ tsp olive or coconut oil
• ½ cup low fat cottage cheese 
• ½ cup rolled oats
• 3 eggs - to reduce calories use 2 eggs or 1 egg and 2 egg whites

Instructions 

• Get a bowl or, even better, use a blender.
• Throw in all the ingredients and whisk/mix until smooth
• Add the oil to a pan and fry the batter on low to medium heat.
• Flip with a spatula once bubbles start to appear. Cook until both sides are golden brown.
• Simple as!

Notes:   Prefer to use low-fat cottage cheese to reduce the calories and saturated fats for this pancake. Go for regular cottage cheese, if you like!
 
Optional Add – In’s:
* 1 tbsp of raisins / cranberries
* 1 tsp of cinnamon / nutmeg / vanilla extract
* A few thin slices of apple or pear
 
Topping ideas: A teaspoon of honey or maple syrup. Half a cup of cherries, strawberries, a tablespoon of yogurt.
 
EQUIPMENT & PRODUCT TIPS: You’ll need a non-stick pan for successful pancake action, but that’s it.
 

These cookies are loaded with nuts, seeds, oats and whole grains for a cookie that packs some serious health benefits. These are the Healthiest Breakfast Cookies…ever!

• cook time: 12 MINUTES       total time: 22 MINUTES        yield: 16 COOKIES 1   

prep time: 10 MINUTES

Ingredients

• 1 1/4 cup gluten-free rolled oats
• 1/4 cup almond flour (can sub any type of flour) 
• 1/2 cup raw sunflower seeds
• 1/4 cup pumpkin seeds
• 1/4 cup sliced almonds
• 1/4 cup sesame seeds
• 3 tbsp chia seeds
• 1/4 cup dried cranberries
• dark chocolate chips (as many as you like, I use about 1/4 cup)
• 1 tsp cinnamon
• 1/4 tsp salt
• 1/2 cup maple syrup
• 1/3 cup tahini or almond butter (I like to mix both)
• 1/2 tsp vanilla extract
• 1 egg (*or flax egg)

Instructions

1. Preheat the oven to 350 degrees F and line a baking pan with parchment paper.
2. Mix all the dry ingredients together in a bowl.
3. Mix all the wet ingredients together in a separate bowl.
4. Pour the dry ingredients into the wet and mix together until well combined
5. Use a cookie scoop to scoop evenly sized cookies onto the baking sheet. Press down with your hands (these cookies won’t spread)
6. Bake for 12 to 14 minutes.

Notes:

You can use any type of nuts and seeds you have on hand for these cookies.

Make sure to press the cookies down with your hands after scooping them onto the baking sheet. They won’t spread out much on their own.

To make a flax egg mix 1 tbsp ground flaxseed with 3 tbsp of water. Let sit to gel for 5 minutes then use as you would an egg.

Store in an airtight container on the counter for up to a week

Nutrition

• serving size: 1 cookie     calories: 155   sugar: 9g     sodium: 20mg    fat: 11g


• saturated fat: 2g     carbohydrates: 17g     fiber: 4g     protein: 4g

Recipe Compliments:  JESSICA HOFFMAN

Crispy and delicious oven baked calamari rings prepared without added fat. Easy, simple and healthy meal for the whole family.
​
Calamari (Italian for squid) are an excellent source of easily digestible protein (32% of RDA per 100 g), and contain a significant amounts of vitamins and minerals: vitamin B12, riboflavin, niacin, selenium, phosphorus, zinc.

Thanks to its low-fat content and a relatively high protein content, calamari is very nutritious food that will satisfy your hunger without excess calories. That is of course if you do not fry calamari in oil  !! 
 
You can serve them with some oven baked potato wedges and a Greek salad topped with some feta and olives ! Don't forget a drop or two of fresh lemon juice !  

Ingredients

• 1 lbs (400g) calamari rings
• 1/2 cup whole wheat breadcrumbs
• 1/2 cup polenta (corn grits or stone-ground cornmeal)
• 2 tablespoon extra virgin olive oil
• pinch of salt
• garlic powder (to taste, if desired)

Instructions

• Preheat oven to 400F (200C).
• Wash calamari rings thoroughly and dry excess liquid. Transfer in a large bowl and add olive oil. Stir well.
• In a separate bowl, mix breadcrumbs and polenta. Add garlic powder if desired.
• Dip the calamari rings into the mix. Place on the baking tray covered with grease proof paper .
• Bake for 15-20 minutes, until nicely golden.
• Serve straight away with few drops of lemon juice.

​Note: You can use semolina instead of polenta. You can also use other herbs and spices like paprika, chili flakes, onion powder, etc.. use your imagination ! 

Got  a bumper crop of zucchini? Try this crowd-pleasing casserole-meets-pizza dish, which can easily be made gluten-free. A layer of tender shredded zucchini is topped with all the classics: sauce, cheese, pepperoni and sliced bell pepper. Experiment with your own favorite toppings, but make sure you don't overload the crust or it will be too wet.

active:  20 mins    total:   55 mins    Servings:   6 

Ingredients

• 4 cups shredded zucchini (2 medium)
• 4 large eggs, lightly beaten
• ¼ cup finely chopped onion
• ¼ cup grated Parmesan cheese
• 2 tablespoons all-purpose flour or gluten-free all-purpose flour (1 Tbsp coconut OR  2 tablespoons almond flour can be used instead of flours) 
• 1 cup canned crushed tomatoes
• ¼ cup thinly sliced fresh basil
• 1 clove garlic, minced
• ¼ teaspoon salt
• ¼ teaspoon pepper
• 1 cup shredded part-skim mozzarella cheese 
• ½ cup thinly sliced green bell pepper
• 1 ounce pepperoni slices (1/4 cup)

Directions:

• Step 1: Preheat oven to 400 degrees F. Coat a 9-by-13-inch baking dish with cooking spray. Place zucchini in the center of a clean kitchen towel and wring out the excess moisture. Transfer to a bowl and combine with eggs, onion, Parmesan and flour. Pour the mixture into the prepared baking dish and spread into an even layer. Bake until set and beginning to brown around the edges, about 30 minutes.
  

• Step 2:  Meanwhile, combine tomatoes, basil, garlic, salt and pepper in a medium bowl. When the zucchini crust is done, spread the sauce evenly over the top. Top with mozzarella, bell pepper and pepperoni. Return to the oven and bake until the cheese is melted and the sauce is heated through, about 15 minutes. Let cool for about 5 minutes before serving.
  

NOTE: You can use 1/2 cup of mozzarella cheese instead of 1 cup and mushrooms are a good swop for the pepperoni.

Nutrition Facts
Serving Size: 1 4-by-4 1/2-inch piece

Per Serving:
190 calories; protein 13.1g; carbohydrates 11g; dietary fiber 2.2g; sugars 5g; fat 10.4g; saturated fat 4.6g; cholesterol 143.5mg; vitamin a iu 1084.6IU; vitamin c 38.6mg; folate 56.3mcg; calcium 204.9mg; iron 2.1mg; magnesium 35.1mg; potassium 550.4mg; sodium 414.2mg; thiamin 0.1mg.

Active:  15 mins      Total:    55 mins     Servings:   4
Ingredients

• 4 cups small cauliflower florets (1 medium head)
• ½ cup chopped onion
• 2 tablespoons olive oil
• ½ teaspoon crushed red pepper
• ¼ teaspoon salt
• 1 pound fresh or frozen (thawed) peeled and deveined medium shrimp
• 2 (14.5 ounce) cans no-salt-added diced tomatoes, drained
• 2 cloves garlic, minced
• 1 teaspoon lemon zest
• ½ cup crumbled reduced-fat feta cheese
• 1 tablespoon snipped fresh dill
• 4 Lemon wedges

Directions

• Step 1 :  Preheat oven to 220C. In a large bowl toss together cauliflower, onion, oil, crushed red pepper and salt. Spread the mixture in a shallow metal roasting pan. Bake 25 minutes or just until the cauliflower is tender.

• Step 2:  Meanwhile, rinse shrimp; pat dry. In a medium bowl combine shrimp, tomatoes, garlic and lemon zest. Pour shrimp mixture over cauliflower mixture. Bake 15 minutes more or until shrimp are opaque.

• Step 3:  Combine cheese and dill; sprinkle over shrimp mixture. If desired, serve with lemon wedges.

Nutrition Facts
Serving Size: 1   3/4 cups

Per Serving:

269 calories; protein 29.2g; carbohydrates 18g; dietary fiber 6.1g; sugars 9.5g; fat 10.6g; saturated fat 2.9g; cholesterol 192.6mg; vitamin a iu 1005.3IU; vitamin c 66.1mg; folate 61.1mcg; calcium 166.8mg; iron 1.7mg; magnesium 57.2mg; potassium 635.5mg; sodium 561mg.

Ingredients:

• 4 medium zucchini
• ¼ tsp kosher salt
• 1 c. pizza sauce — or similar prepared marinara sauce
• 1 ¼ c. shredded mozzarella cheese — or a blend of shredded mozzarella and provolone
• 1 tsp Italian seasoning
• ¼ - ½ tsp crushed red pepper flakes — optional
• ¼ c. mini pepperoni — or mini turkey pepperoni or regular-size pepperoni, sliced into quarters
• 2 tsp freshly ground Parmesan
• 2 tsp chopped fresh basil, thyme, or other fresh herbs

Directions:

1. Place a rack in the center of your oven. Preheat the oven to 375 degrees F. Lightly coat a rimmed baking sheet or 9x13-inch baking dish with nonstick spray.
2. Halve each zucchini lengthwise. With a small spoon or melon baller, gently scrape out the center zucchini flesh and pulp, leaving a border of about 1/3 inch on all sides. Arrange the zucchini shells on the baking sheet. Sprinkle the insides of the zucchini with salt.
3. Spoon the pizza sauce into each shell, dividing it evenly. You may need a little more or less, depending upon the size of your zucchini. Put a generous amount, but don't feel like you need to fill it all the way to the very top.
4. Sprinkle the mozzarella over the top, then evenly sprinkle with Italian seasoning and red pepper flakes (if using). Scatter on the pepperoni and any other desired toppings. Last, sprinkle with Parmesan.
5. Bake for 15 to 20 minutes, until the cheese is hot and bubbly and the zucchini is tender. If desired, switch the oven to broil and cook the zucchini for 2 to 3 additional minutes, until the cheese is lightly browned. Remove from the oven and sprinkle with chopped fresh basil. Serve immediately.

Per serving: 100 calories, 6 g fat (3 g sat), 7 g protein, 5 g carb, 4 g sugars, 2 g fiber


​Recipe courtesy of Erin Clarke of Well Plated.