Recipe Ideas (Examples from the Recipe book)
Healthy
Low Fat, Low GI, No Added Sugar Recipe Ideas
Suitable for people trying to reduce their weight,
for children, people with cholesterol and heart health issues,
diabetes or impaired glucose tolerance.
SUNSHINE MUFFINS
(Make 6 Muffins – 1 muffin per serve)
A great lunch box or snack idea!
INGREDIENTS
2 tablespoon soy oil
1 egg
½ cup buttermilk
Juice of ½ lemon
1/3 cup all-purpose flour
¾ teaspoon baking soda
Pinch of salt
¼ cup wholewheat flour
¼ cup raisins
½ tsp ground cinnamon
¼ cup Splenda
¼ cup crushed walnuts (optional)
METHOD
Night Before
- Mix soy oil, egg, buttermilk and lemon juice together in a bowl. Combine well, cover and refrigerate overnight.
- Sift all purpose flour, baking powder and salt into a bowl. Mix in whole-wheat flour, raisins, ground cinnamon, walnut and Splenda.
- Combine dry ingredients well, cover and refrigerate overnight, separate from egg mixture.
Morning
- Pre-heat oven to 2000C.
- Fold dry ingredients into the egg mixture. Mix well.
- Pour batter into muffin tray and bake until done, about 20-30 minutes. Test by pricking with a skewer, if it comes out clean they are ready.
NUTRITION ANALYSIS
1 serve of this recipe
| Energy: | 144 | calories |
| Protein: | 4 | grams |
| Fat: | 8 | grams |
| Carbohydrate: | 15 | grams |
SNACK ATTACK PIZZA
(Serves 1)
Perfect lunch idea or after school snack for the kids.
INGREDIENTS
1/3 focaccia bread (72g), sliced in half length-wise or ½ English muffin.
4 tablespoon canned pureed tomatoes
½ sliced lite ham, cut into strips
1 egg
1 tablespoon low-fat mozzarella cheese
Black pepper
Chopped parsley to garnish
- Spread pureed tomatoes on bread.
- Add ham and crack egg on top of bread.
- Put under griller until egg is cooked, then add cheese and season with pepper.
- Continue to grill until cheese is melted.
- When pizza is ready, garnish with parsley and serve hot.
NUTRITION ANALYSIS
1 serve of this recipe
| Energy: | 220 | calories |
| Protein: | 17 | grams |
| Fat: | 11 | grams |
| Carbohydrate: | 15 | grams |
