Serves 4 Prep Time: 15 mins Cook Time: 20 minutes
I N G R E D I E N T S:
4 eggs, beaten
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.
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.
For the filling:
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
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