bread
Vegetarian Lasagne
Mixed vegetables, chopped: try 1 onion, 1 capsicum, 2 zucchini, 1/2 cup frozen peas, 1 leek
500g vegetable stock
1 large tin canned tomatoes
1 jar tomato-based pasta sauce
1 tsp crushed garlic (optional)
1/4 jar tuscan seasoning (by Masterfoods)
2 tbsp tomato paste
500g pumpkin
500g frozen spinach, defrosted accoding to packet directions
1 can chickpeas (optional)
1 packet 8 mountain bread*
2 cups low fat milk
2 tbsp cornflour
1 cup low fat cheese
nutmeg and paprika, to taste
* mountain bread is a type of flat bread found in the bread isle of supermarkets. When cooked in this lasagne, it tastes just like pasta, but with a lighter texture and is much healthier. Alternatively, you can just use pasta sheets but note that the lasagne will need to be cooked in the oven for longer, until pasta is cooked.
1- Place vegetables, stock, tomato paste, pasta sauce, most of the tuscan seasoning and garlic in a large saucepan. Stir until combined and place on stove over medium heat. Put the lid on the saucepan and let it cook, for about 15-20 or until vegetables are soft.
2- Slice pumpkin thinly, then steam in microwave (put pumpkin in microwave safe bowl, add a few spoons of water, cover with gladwrap and cook for 5 mins, or until soft)
Fish Cakes
1 400g tuna (in spring water) 1/2 cup breadcrumbs 1/2 cup LSA mix (linseed, sunflower seed, almond meal)- alternatively use extra breadcrumbs 1 onion grated 2 tbs dill chopped (optional) 1 egg
- mix ingredients and form patties - spray with oil and bake in the oven or pan fry in a little oil Makes 4. Sourced from: www.healthyeatingclub.org
Roast Potato & Red Onion Pizza
1 MEDIUM RED ONION, THINLY SLICED
2 MEDIUM POTATOES, PEELED & THINLY SLICED
1 SMALL SWEET POTATO, PEELED & THINLY SLICED
2 TABLESPOONS OLIVE OIL
26CM PIZZA BASE
140G CARTON PIZZA SAUCE
FRESH ROSEMARY
1 CUP GRATED REDUCED FAT CHEESE
½ TEASPOON SALT (OPTIONAL)
1- Toss onion, potato & sweet potato in a baking tray with oil. Bake in a hot oven (200°C) for 20 minutes, turning occasionally, until onion is soft & potato lightly browned.
2- Place pizza base on a tray. Spread with pizza sauce & sprinkle with half the cheese & the rosemary. Top with potato mixture. Sprinkle with salt (optional) & remaining cheese.
3- Bake in a hot oven (200°C) for 15-20 minutes or until cheese is melted & pizza base crisp.
SERVES 8.
©. Reproduced under licence from the copyright owner, Sanitarium Health Food Company. www.sanitarium.com.au
Healthy Mexican Bean Wraps
1 medium sweet potato, thinly sliced
1 tbsp oil
6 Mexican Tortillas
450g can refried beans
6 tbsp light sour cream
6 tbsp salsa
2 fresh beetroot, peeled and grated
2 carrots, grated
2 cups baby spinach leaves
1- Toss sliced sweet potato in oil and place on a baking tray and roast in a hot oven, 200°C, for 20 minutes. Drain on kitchen paper.
2- Spread each tortilla with 1/6 refried beans, 1 tablespoon sour cream, 1 tablespoon salsa, sweet potato, beetroot, carrot and baby spinach leaves in a 5cm wide strip down the centre of the tortilla, leaving a 3cm gap at the top and bottom.
3- Roll up firmly and turn the wrap over to secure the folds.
4- Place in a heated sandwich press until toasted and warmed through
SERVES 6.
Bread and butter pudding
3 eggs
1 cup low-fat milk
1/3 cup sugar
8 slices bread (can be stale)
2 tbsp butter/low-fat margarine
dried fruit OR chopped fresh fruit OR choc chips (optional)
1- Pre- heat oven to 160 degrees C
2- whisk together eggs, milk and sugar in a mixing bowl until combined.
3- Butter each slice of bread, and layer in a baking dish.
4- Sprinkle with fruit/choc-chips (optional)
5- Pour egg mixture over the bread, ensuring it is all covered.
6- Sprinkle a tblsp sugar over the top, then bake in oven for 30 mins, or until custard is set (it should look cooked), and top is crispy.
SERVES 4
French Toast
6 thick slices bread
2 eggs
160 ml milk
0.6 g ground cinnamon (optional)
0.8 g ground nutmeg (optional)
5 ml vanilla extract (optional)
salt to taste
Beat together egg, milk, salt, desired spices and vanilla.
Heat a lightly oiled griddle of skillet over medium-high flame.
Dunk each slice of bread in egg mixture, soaking both sides. Place in pan, and cook on both sides until golden. Serve hot.
Serves 3.
Used with permission of allreceipes.com
Pizza Muffins
1 packet (6) English muffins
Tomato paste
200g lean shredded ham
1 can chopped pineapple
Grated cheese
1- Cut English muffins in half
2- Spread each muffin half with tomato paste
3- Add some shredded ham and pineapple to each muffin, and top with grated cheese.
4- Place muffins on a baking tray and cook for 10-15 mins until crispy.
Makes 12
Vegemite on Toast
Bread
Vegemite
Butter or Margarine
Plate
Butter Knife
Toaster
-Place desired number of slices in toaster and cook to desired level
-Remove bread from toaster and lay on plate
-Use knife to apply butter, then vegemite to one side of each slice of bread.
