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15/7/2021 0 Comments

berry yoghurt bake - low calories

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)

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14/7/2021 0 Comments

Black bean and quinoa salad

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. 

How Many Calories To Eat Per Day Calculator
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14/7/2021 0 Comments

Dark chocolate tofu cheesecake - vegan

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!
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13/7/2021 0 Comments

Farmer's market pasta salad

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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