Oven Baked Potato Wedges

How to Make Oven Baked Potato Wedges Recipe

SERVES: 4

PREPARATION: 10 MINUTES, COOKING: 40 MINUTES

Ingredients:
1 tablespoon (15 ml) olive oil
3 large roasting potatoes, such as russet or Yukon gold, about 11/2 pounds (750 g)
pinch of salt

Method:
1 Preheat the oven to 400F (200°C). Lightly grease a baking tray with 1 teaspoon (5 ml) of the oil.

2 Wash and peel the potatoes, then cut into wedges about 3/4 inch (1.5 cm) thick. Place the wedges in a clean dish towel and pat dry.

3 Spread the wedges on the baking tray, drizzle with the remaining oil and toss to coat. Bake for 40 minutes, or until golden brown, turning occasionally. Season with salt and serve hot.

ANOTHER IDEA
+ Russet potatoes make great potato wedges. Don’t bother peeling them, just cut them lengthwise into thick wedges and toss in olive oil. Bake for 40 minutes, or until golden brown.

Each serving provides
163 calories, 5 g protein, 5 g fat (1 g saturated fat), 25 g carbohydrate (1 g sugars), 3 g fiber, 78 mg sodium

Oven Baked Potato Wedges

Beet and Cranberry Borscht

How to Make Beet and Cranberry Borscht Recipe - Cranberry juice brings sweetness and fruity goodness to red cabbage and purple beets in a soup that is full of vitamins and antioxidants. For a main meal, serve with wholegrain bread.

SERVES: 6

PREPARATION: 10 MINUTES, COOKING: 15 MINUTES

Ingredients:
1 tablespoon (15 ml) olive oil
1 onion, chopped
2 celery stalks, chopped
2 cloves garlic, crushed
1/2 teaspoon (2 ml) ground mace or nutmeg
1/2 teaspoon (2 ml) ground allspice
1 1/4 cups (300 g) red cabbage, finely shredded
2/3 cup (150 ml) chicken stock, hot
2 1/2 cups (600 ml) cranberry juice drink
1 3/4 cups (450 g) cooked beets, diced
2 teaspoons (10 ml) red wine vinegar or cider vinegar
2 tablespoons (30 ml) lemon juice
freshly ground black pepper
4 tablespoons (60 ml) low-fat plain yogurt
3 tablespoons (45 ml) snipped chives

Method:
1 Heat the oil in a large saucepan over high heat, add the onion, celery, garlic, mace and allspice and stir to combine. Reduce the heat to medium, then cover the pan and cook for 4 minutes, or until the vegetables begin to soften.

2 Add the cabbage to the pan and cook, stirring, for 1 minute. Add the hot stock, 13/4 cups (450 ml) water and the cranberry juice drink. Stir in the beets and bring to a boil. Reduce the heat to low, cover and cook at a slow simmer for 10 minutes.

3 Stir in the vinegar and lemon juice and season to taste with pepper. Ladle the soup into four bowls, then top each serving with 1 tablespoon (15 ml) yogurt and sprinkle with chives.

Each serving provides
141 calories, 4 g protein, 4 g fat (<1 g saturated fat), 23 g carbohydrate (22 g sugars), 5 g fiber, 148 mg sodium

Cut the cabbage into short fine shreds by slicing it into slim wedges and then finely slicing the wedges—the cabbage should then fall apart. Vacuum-packed cooked beets are a brilliant pantry ingredient with a long shelf life. For this recipe, make sure it is not the kind preserved with vinegar. Otherwise, boil or bake unpeeled beets until tender, rub off the skins, and use as directed above.

Superfood
RED CABBAGE belongs to the brassica family, with broccoli and watercress. It is bursting with antioxidant nutrients, and provides vitamin C and B vitamins, such as folate. Evidence links brassicas with a reduced risk for cancer of the digestive tract.

Beet and Cranberry Borscht

Mediterranean Roasted Vegetable Soup

How to Make Mediterranean Roasted Vegetable Soup Recipe - Mixed vegetable soups such as these are not only good for you, but they can be made with whatever you have in the fridge carrots, beans or broccoli any vegetable that will hold its shape when cooked. Serve with whole-grain bread for a main meal.

SERVES: 4

PREPARATION: 25 MINUTES, COOKING: 40 MINUTES

Ingredients:
1 tablespoon (15 ml) olive oil
5 cloves garlic, peeled
2/3 pound (350 g) all-purpose potatoes, unpeeled and diced
1 green pepper, seeded and diced
1 yellow pepper, seeded and diced
1/2 teaspoon (2 ml) chopped fresh rosemary
1 zucchini, halved lengthwise and cut into 1/2 inch (1 cm) pieces
1 red onion, cut into 1/2 inch (1 cm) chunks
1 1/2 cups (375 ml) carrot juice
1 1/2 cups (375 g) roma tomatoes, diced
1 teaspoon (5 ml) fresh tarragon

Method:
1 Preheat the oven to 450°F (230°C). Combine the oil and garlic in a roasting pan and roast in the oven for about 5 minutes, or until the oil begins to sizzle. Add the potatoes, peppers and rosemary and toss to coat in the oil and garlic. Roast for about 15 minutes, or until the potatoes begin to color and soften. Add the zucchini and onion and roast for another 15 minutes, or until the zucchini is tender.

2 Put the carrot juice, tomatoes and tarragon in a large saucepan and bring to a boil. Spoon the roasted vegetables into the saucepan and mix well to combine.

3 Pour a little water into the roasting pan and stir, scraping up any browned bits that have stuck to the bottom of the pan. Pour the juices into the saucepan and cook for about 2 minutes, or until heated through. Divide the soup among serving bowls and serve hot.

Each serving provides
168 calories, 6 g protein, 5 g fat (1 g saturated fat), 24 g carbohydrate (11 g sugars), 6 g fiber, 59 mg sodium

The deeply colored vegetables in this soup are not only high in fiber but contain a wide variety of nutrients. You’ll also benefit from a number of potent, disease-fighting carotenoids, such as beta-carotene and lycopene.

Mediterranean Roasted Vegetable Soup

Fresh Fruit Soup

How to Make Fresh Fruit Soup Recipe - Not only is this refreshing soup perfect on a sweltering summer day, it could also give you a vitamin boost in winter. Made with a variety of vitamin-packed raw fruits and vegetables, it has a low GI and is an easy way to load up on protective nutrients.

SERVES: 4

PREPARATION: 30 MINUTES, PLUS 1 HOUR CHILLING, COOKING: NONE

Ingredients:
1 cup (250 ml) unsweetened pineapple juice
2 cups (500 ml) unsweetened orange juice
1/2 cucumber, diced
1/4 red onion, finely chopped
1 small red pepper, seeded and chopped
1/2 red chile, seeded and chopped
juice of 1 lime
1/2 teaspoon (2 ml) superfine sugar
1 large mango
10 white grapes
1 firm pear
2 passion fruit
1 tablespoon (15 ml) chopped fresh mint
2 tablespoons (30 ml) chopped fresh cilantro leaves
sprigs of fresh mint, to garnish

Method:
1 Combine the pineapple juice, orange juice and 1 cup (250 ml) water in a large bowl. Add the cucumber, onion, pepper, chile, lime juice and sugar and stir well. Cover and place in the refrigerator to chill for 1 hour, to allow the flavors to develop.

2 Cut and dice the mango flesh and add to the soup. Halve the grapes and core and dice the pear, then add to the soup. Cut the passion fruit in half, scoop out the flesh with a teaspoon and stir into the soup. Add the chopped mint and cilantro.

3 Ladle the soup into bowls and garnish with mint sprigs. Serve at once.

ANOTHER IDEA
+ Purée the soup (without the passion fruit pulp) in a blender or food processor to make a vitamin-packed refreshing drink any time of year.

Each serving provides
148 calories, 3 g protein, 1 g fat (0 g saturated fat), 33 g carbohydrate (30 g sugars), 5 g fiber, 20 mg sodium

HEALTHY EATING Nutritionists recommend a daily quota of seven or more servings of fruits and vegetables for optimum health and well-being. This soup is a great way to help you meet this target.

STUDIES into the incidence of bowel cancer within different population groups suggest that people who eat more fruits and vegetables are less likely to get this disease.

Fresh Fruit Soup

Red Lentil Soup

How to Make Red Lentil Soup Recipe - Red lentils are a great ingredient for weeknight soups as they don’t need to be soaked before cooking. Top this nourishing soup with a little low-fat plain yogurt if you like. Served with whole-grain bread, it makes a hearty main meal.

SERVES: 2

PREPARATION: 10 MINUTES, COOKING: 30 MINUTES

Ingredients:
2 tablespoons (30 ml) olive oil
1 red onion, diced
3 cloves garlic, crushed
2 inch (5 cm) piece of fresh turmeric, chopped, or 11/4 tablespoons (19 ml) ground
turmeric
1 1/2 inch (3 cm) piece fresh ginger, peeled and chopped
1 cup (250 g) red lentils
1 1/2 cups (375 ml) homemade or low-sodium chicken or vegetable stock
fresh cilantro leaves, to garnish

Method:
1 Heat the oil in a large saucepan over low heat. Add the onion, garlic, turmeric and ginger and gently fry for about 10 minutes, or until the onion is soft.

2 Add the lentils, stock and 11/4 cups (300 ml) water and bring to a boil. Reduce the heat to a simmer and cook, covered, for 20 minutes, or until the lentils are soft. Add extra water if the soup becomes thick or too dry.

3 Allow the soup to cool a little, then use a hand-held stick blender to purée the soup until smooth, or purée in a food processor or blender. Ladle into bowls, scatter with cilantro and serve.

Each serving provides
549 calories, 34 g protein, 22 g fat (3 g saturated fat), 58 g carbohydrate (6 g sugars), 20 g fiber, 432 mg sodium

Superfoods
TURMERIC, ONIONS, GARLIC AND GINGER are all excellent sources of antioxidants, but turmeric is also widely regarded as a powerful anti-inflammatory. Turmeric contains curcumin, which is thought to relieve aches and inflammation.

Red Lentil Soup

Citrus Marinated Scallops

How to Make Citrus Marinated Scallops Recipe - This quick-and-easy dish is a good source of omega-3s, as well as antioxidants, thanks to the citrus and herbs. The scallops are best pan-fried over a fairly high heat, as this gives them a golden crust and seals in their juices.

SERVES: 4

PREPARATION: 15 MINUTES, COOKING: 5 MINUTES

Ingredients:
1 lime
1 small lemon
2 small oranges
2 tablespoons (30 ml) extra virgin olive oil
12 large fresh scallops, without roe
1 cup (30 g) fresh cilantro leaves
1 cup (30 g) watercress sprigs, trimmed
freshly ground black pepper

Method:
1 Finely grate the zest of the lime, lemon and 1 orange. Put the citrus zest and 1 tablespoon (15 ml) of the oil in a bowl and combine. Add the scallops and gently stir to coat well with the marinade.

2 Discard the white pith from the lemon and both oranges, and carefully cut out the segments with a sharp knife. Slice each lemon segment into two or three pieces. Leave the orange segments whole. Put the lemon and orange segments in a serving bowl, and add the cilantro leaves and watercress sprigs.

3 Juice the lime and pour into a small bowl. Add the remaining oil and a little pepper and whisk together. Set the dressing aside.

4 Heat a large nonstick frying pan over medium–high heat. Add the scallops and cook for 1–2 minutes on each side. Remove the scallops from the heat and gently toss with the lemon and orange segments, cilantro and watercress. Pour the dressing over all and toss gently to combine. Serve immediately.

Each serving provides
132 calories, 6 g protein, 10 g fat (1 g saturated fat), 6 g carbohydrate (5 g sugars), 2 g fiber, 73 mg sodium

Frozen scallops can be used for this recipe. Thaw overnight in the refrigerator, pat dry with paper towels and marinate as in step 1.

Citrus Marinated Scallops

Restaurant Thai Fish Cakes

How to Make Restaurant Thai Fish Cakes Recipe - These delicious fish cakes, made with fresh fish and potatoes, are flavored with lemongrass and cilantro, and spiced with Thai red curry paste. Served with a lettuce, cucumber and mint salad, they make a tempting starter.

SERVES: 12 (MAKES 24)

PREPARATION: 20 MINUTES, PLUS 1 HOUR CHILLING, COOKING: 35 MINUTES

Ingredients:
2/3 pound (350 g) russet potatoes, peeled and chopped
2/3 pound (350 g) firm white fish fillets
juice of 1 lime
2 teaspoons (10 ml) Thai red curry paste
1 thin lemongrass stem, white only, thinly sliced, lightly crushed
3 scallions, thinly sliced
3 cloves garlic, chopped
1/4 cup (15 g) chopped fresh cilantro leaves
1 teaspoon (5 ml) finely chopped fresh ginger
pinch of salt
1/3 cup (50 g) all-purpose flour
2 eggs, lightly beaten
1 1/4 cups (100 g) fresh breadcrumbs
2 tablespoons (30 ml) extra virgin olive oil

Salad:
1 butter lettuce, finely shredded
1/2 cucumber, diced
3/4 cup (15 g) fresh mint leaves

Method:
1 Put the potatoes in a saucepan and add enough boiling water to cover by 2 inches (5 cm). Bring to a boil, reduce heat and cook for 15–20 minutes, or until tender. Drain into a large bowl and mash.

2 While the potatoes are cooking, put the fish in a shallow pan with enough cold water to cover and add half of the lime juice. Bring to a boil, reduce the heat to low and simmer for 1 minute. Remove from the heat, cover the pan and let the fish cool in the liquid for about 4 minutes. Drain the fish and flake the flesh with a fork, discarding the skin and any bones.

3 Add the fish to the potatoes in the bowl and combine well with a fork, adding the curry paste, lemongrass, scallions, garlic, cilantro, ginger and the remaining lime juice. Season with the salt.

4 Put the flour on a plate. Pour the eggs into a shallow bowl. Sprinkle the breadcrumbs on another plate. Take about 1 tablespoon (15 ml) of the fish mixture and shape it into a small fish cake. Roll the cake in flour, shaking off the excess, then dip into the egg and, finally, coat with crumbs, turning and pressing on the crumbs to coat all sides evenly. Shape and coat the remaining fish cakes in the same way, making 24 in total. Cover and refrigerate for 1 hour.

5 Heat half of the oil in a large nonstick frying pan over medium heat. Add half of the fish cakes and cook for about 3 minutes on each side, or until lightly golden and crisp. Remove and keep warm while you cook the rest of the fish cakes, using the remaining oil.

6 Meanwhile, to make the salad, combine the lettuce, cucumber and mint in a bowl. Arrange the fish cakes on individual plates with the salad and serve.

Each serving (2 fish cakes) provides
142 calories, 10 g protein, 5 g fat (1 g saturated fat), 14 g carbohydrate (1 g sugars), 2 g fiber, 153 mg sodium

Restaurant Thai Fish Cakes

Baked Tofu Squares with Tomato Relish

How to Make Baked Tofu Squares with Tomato Relish Recipe - Easy to assemble and a great little snack or starter, this tofu stack will keep the vegetarians happy, too. The relish can be made ahead of time and then heated through just before serving, but the tofu should be cooked close to serving time so it stays crisp.

SERVES: 4

PREPARATION: 20 MINUTES, COOKING: 25 MINUTES

Ingredients:
10 ounces (300 g) firm tofu
2 tablespoons (30 ml) all-purpose flour
freshly ground black pepper
1 teaspoon (15 ml) olive oil, for brushing

Tomato relish:
3 teaspoons (15 ml) olive oil
1 small onion, finely chopped
1 teaspoon (5 ml) ground coriander
1/2 teaspoon (2 ml) ground cumin
1/2 teaspoon (2 ml) mild paprika
1 1/3 cups (350 g) ripe tomatoes, finely chopped
2 teaspoons (10 ml) balsamic vinegar
1/4 cup (15 g) chopped fresh cilantro leaves and stems

Method:
1 Preheat the oven to 425°F (220°C). Line a baking pan with parchment paper. Drain the tofu on a few layers of folded paper towel and leave for about 5 minutes to remove the surface moisture.

2 Meanwhile, make the tomato relish. Heat the oil in a saucepan over medium heat, add the onion and cook, stirring, for 4 minutes, or until soft. Add the ground coriander, cumin and paprika and cook, stirring, for 30 seconds. Add the tomatoes and any tomato juices, along with the vinegar. Bring to a simmer, and cook, uncovered, stirring frequently, for 20 minutes, or until thick. Stir in the chopped cilantro. Remove the pan from the heat and cover to keep warm.

3 Meanwhile, cut the tofu into 1/2 inch (1 cm) slices, and halve each slice crosswise. Combine the flour and pepper on a plate. Toss the tofu pieces in the flour mixture to coat lightly. Place them on the baking pan and brush with oil. Bake for 25 minutes, or until pale golden on the edges.

4 Stack three pieces of warm tofu on top of each other, and top with a spoonful of tomato relish. If you like, use toothpicks to secure the tofu stacks.

Each serving provides
164 calories, 11 g protein, 10 g fat (1 g saturated fat), 8 g carbohydrate (3 g sugars), 3 g fiber, 16 mg sodium

THIS SNACK OF TOFU, topped with a richly spiced tomato relish, combines the benefits of soy protein with the cancer-protecting properties of cooked tomato and the strong antioxidant substances in cumin, cilantro and paprika.

Baked Tofu Squares with Tomato Relish

Corn Fritters

How to Make Corn Fritters Recipe - These lightly spiced corn fritters served with a minty yogurt sauce make a great summertime starter, or serve them with a salad and whole-grain bread and you’ve got a great lunch.

SERVES: 6 (MAKES 12)

PREPARATION: 15 MINUTES, COOKING: 15 MINUTES

Ingredients:
1 cup (250 ml) low-fat Greek-style yogurt
4 scallions, finely chopped
2 tablespoons (30 ml) chopped fresh mint
grated zest and juice of 1 lime
3/4 cup (125 g) all-purpose flour
1/2 teaspoon (2 ml) baking powder
1/2 cup (125 ml) low-fat milk
2 eggs, lightly beaten
2 cups (300 g) frozen corn kernels, thawed and drained
3 scallions, extra, finely chopped
1 red chile, seeded and finely chopped
3 heaping tablespoons (50 ml) chopped fresh cilantro leaves
freshly ground black pepper
1 tablespoon (15 ml) canola oil
3 3/4 cups (115 g) watercress, trimmed

Method:
1 To make the yogurt sauce, put the yogurt into a serving bowl and stir in the scallions, mint and lime zest (reserve the lime juice for later). Cover and place in the refrigerator to chill while you make the fritters.

2 Sift the flour and baking powder into a mixing bowl. Make a well in the center and add the milk and eggs. Using a wooden spoon, combine the milk and eggs, and gradually draw in the flour from around the edges. Beat with the spoon to make a smooth, thick batter.

3 Add the corn, extra scallions, chile and cilantro to the batter. Season with pepper and stir well.

4 Heat a large heavy-bottom frying pan over medium heat, and brush with a little of the oil. Drop large spoonfuls of the batter onto the pan—make about four fritters at a time—and cook for 2 minutes, or until golden and firm on the underside. Turn the fritters over and cook on the other side for about 2 minutes, or until golden brown.

5 Remove the fritters from the pan and drain on paper towels. Keep warm while cooking the rest of the fritters, adding more oil to the pan as necessary.

6 Arrange the watercress on six plates and sprinkle with the lime juice. Arrange the corn fritters on top and serve hot, with the yogurt sauce on the side.

Each serving (2 fritters) provides
252 calories, 12 g protein, 8 g fat (2 g saturated fat), 33 g carbohydrate (8 g sugars), 4 g fiber, 137 mg sodium

Corn Fritters

Quinoa with Asparagus

How to Make Quinoa with Asparagus Recipe - Each serving provides 177 calories, 8 g protein, 5 g fat (3 g saturated fat), 24 g carbohydrate (2 g sugars), 5 g fiber, 89 mg sodium

SERVES: 6

PREPARATION: 10 MINUTES, COOKING: 15 MINUTES

Ingredients:
1 cup (200 g) quinoa, rinsed and drained, or brown rice
1 tablespoon (15 ml) olive oil
1 small red onion, thinly sliced
1/2 cup (125 ml) homemade or low-sodium vegetable or chicken stock
3/4 pound (400 g) asparagus spears, trimmed, cut into 2 inch (5 cm) pieces
1 cup (150 g) fresh or thawed frozen peas
lemon wedges, to serve

Method:
1 Put the quinoa (or brown rice) and 2 cups (500 ml) water in a small saucepan over high heat and bring to a boil. Reduce heat to low, cover and simmer for 15 minutes, or until all the water has been absorbed (cook 30 minutes for brown rice).

2 Meanwhile, heat the oil in a large nonstick frying pan over medium heat. Add the onion and cook for about 4 minutes, or until lightly browned. Add the stock, asparagus and peas and cook for 5 minutes, or until just tender.

3 Add the quinoa and stir to mix well. Serve immediately with the lemon wedges on the side.

Quinoa with Asparagus

Spiced Beet Dip

How to Make Spiced Beet Dip Recipe - Beets are very sweet (yet low in calories) and provide significant amounts of vitamin C, folate and potassium. The leafy beet greens are high in calcium and iron.

SERVES: 4

PREPARATION: 15 MINUTES, COOKING: 40–60 MINUTES

Ingredients:
2 pounds (about 1 kg) beets
1 cup (250 ml) low-fat plain yogurt
2 cloves garlic, crushed
3 tablespoons (45 ml) lemon juice
2 tablespoons (30 ml) extra virgin olive oil
1/2 teaspoon (2 ml) ground cumin
1/2 teaspoon (2 ml) ground coriander
1/2 teaspoon (2 ml) ground cinnamon
1/2 teaspoon (2 ml) paprika
freshly ground black pepper

Method:
1 Cut off the beet stems about 1/2 inch (1 cm) from the roots (no closer). Leave the long root at the bottom attached. Scrub the beets very gently but thoroughly, being careful not to break the skin.

2 Cook the beets in a large saucepan of simmering, salted water for 40–60 minutes, or until tender. Drain and allow to cool slightly. When cool enough to handle, rub off the beet skins. It is a good idea to wear rubber gloves when doing this to prevent your hands from becoming stained.

3 Finely chop, grate or process the beets in a food processor, and transfer to a bowl.

4 Add the yogurt to the beets along with the garlic, lemon juice, oil, cumin, coriander, cinnamon and paprika and mix well. Season to taste with pepper. Cover with plastic wrap and refrigerate until required. Serve with warm crusty bread.

Each serving provides
205 calories, 8 g protein, 10 g fat (1 g saturated fat), 22 g carbohydrate (21 g sugars), 7 g fiber, 153 mg sodium

Spiced Beet Dip

Spicy Vegetable Wedges

How to Make Spicy Vegetable Wedges Recipe - Here is a lower GI version of potato wedges, made with carrots, parsnips and sweet potatoes. Lightly crushed coriander seeds and a hint of cinnamon accentuate the flavors of the vegetables, which are served with a tangy mustard and yogurt dip.

SERVES: 6

PREPARATION: 35 MINUTES, COOKING: 40 MINUTES

Ingredients:
2 large carrots
2 parsnips
juice of 1 lime
2 tablespoons (30 ml) canola oil
2 tablespoons (30 ml) lightly crushed coriander seeds
1/2 teaspoon (2 ml) ground cinnamon
1/4 teaspoon (1 ml) freshly ground black pepper
11/4 pounds (600 g) orange sweet potatoes, peeled

Mustard dip:
2 teaspoons (10 ml) whole-grain mustard
1 teaspoon (5 ml) superfine sugar
grated zest of 1 lime
1 cup (250 ml) low-fat plain yogurt
3 tablespoons (45 ml) chopped fresh dill, plus extra to garnish

Method:
1 Preheat the oven to 425°F (220°C). Cut the carrots and parsnips into wedges. Place them in a saucepan with water to just cover. Bring to a boil, reduce the heat slightly and partially cover the pan. Cook for 2 minutes.

2 Meanwhile, combine the lime juice, oil, coriander, cinnamon and pepper in a roasting pan. Cut the sweet potatoes in half crosswise, then into thick wedges, about the same size as the carrots and parsnips. Add the sweet potatoes to the pan and coat with the spice mixture, and push them to one side of the pan.

3 Drain the carrots and parsnips and add them to the roasting pan. Use a spoon and fork to turn the hot vegetables and coat them with the spice mixture. Place in the oven and roast for 40 minutes, stirring and turning all the vegetables twice, until they are well browned in places and just tender. Remove from the oven and let cool slightly.

4 Meanwhile, to make the mustard dip, combine the mustard, sugar and lime zest in a bowl, and stir in the yogurt and dill. Transfer to a serving bowl, garnish with a little extra dill, and serve with the vegetables.

Each serving provides
171 calories, 5 g protein, 7 g fat (1 g saturated fat), 24 g carbohydrate (11 g sugars), 3 g fiber, 49 mg sodium

CARROTS, PARSNIPS AND SWEET POTATOES have much less of an effect on blood glucose levels compared to white potatoes, and make an interesting and tasty alternative. To further reduce the GI, use wedges of fresh beets instead of sweet potatoes.

Spicy Vegetable Wedges

Fennel and Potato With Caramelized Onions

How to Make Fennel and Potato With Caramelized Onions Recipe - Potato and fennel are natural partners and are teamed here with sweet caramelized onions in a side dish that’s perfect for roast pork or fish. Small fennel bulbs have a milder flavor than large ones, so choose them if you prefer a less pronounced anise flavor.

SERVES: 4

PREPARATION: 15 MINUTES, COOKING: 30–40 MINUTES

Ingredients:
1 pound (500 g) all-purpose potatoes, unpeeled, left whole
12/3 pounds (800 g) fennel, fronds attached
3 teaspoons (15 ml) olive oil
2 large onions, finely chopped
2 cloves garlic, crushed
freshly ground black pepper

Method:
1 Cook the potatoes in a large saucepan of boiling water for 20–30 minutes, or until tender. Drain and, when cool enough to handle, peel and thinly slice.

2 While the potatoes are cooking, cut off the fennel stalks and fronds. Finely chop 2 tablespoons (30 ml) of the fronds and reserve (discard the stalks). Cut the bulbs in half lengthwise and thinly slice. Set aside.

3 Heat the oil in a large nonstick frying pan over medium heat. Add the onions and garlic and cook for 8–10 minutes, or until the onions are golden brown.

4 Add the fennel to the pan and cook, stirring, for about 10 minutes, or until just tender. Add the potatoes and season to taste with pepper, and cook, stirring frequently, for another 10 minutes, or until the potatoes and fennel are tender. Stir in most of the chopped fennel fronds, transfer to a bowl and serve immediately, garnished with the remaining fennel fronds.

Each serving provides
177 calories, 6 g protein, 4 g fat (<1 g saturated fat), 28 g carbohydrate (11 g sugars), 9 g fiber, 91 mg sodium

Fennel and Potato With Caramelized Onions

Vegetable Bruschetta

How to Make Vegetable Bruschetta Recipe - Each serving provides 209 calories, 4 g protein, 15 g fat (2 g saturated fat), 16 g carbohydrate (5 g sugars), 4 g fiber, 139 mg sodium

SERVES: 4

PREPARATION: 10 MINUTES, COOKING: 15 MINUTES

Ingredients:
1 red pepper
1 yellow pepper
2 small zucchini
1 bulb fennel
1 red onion
3 tablespoons (45 ml) olive oil
2 cloves garlic
1 small tomato
4 medium slices ciabatta, 1 ounce (25 g) each
freshly ground black pepper
12 small fresh basil leaves

Method:
1 Preheat the broiler to high. Cut each pepper lengthwise into eight pieces, and remove the stems and seeds. Trim the zucchini and slice diagonally. Trim the fennel, and cut lengthwise into thin slices. Peel the onion and slice into rings.

2 Arrange the vegetables on a broiler pan in a single layer, positioning the peppers skin sides down. Brush with the oil and broil, on one side only, until lightly browned but still slightly firm. If necessary, cook the vegetables in batches and keep the first batch warm in the oven.

3 Meanwhile, peel and halve the cloves of garlic and halve the tomato. Toast the slices of bread on both sides.

4 Rub the top of each bread slice with the cut garlic and tomato, and pile the grilled vegetables on top. Drizzle the remaining oil over the vegetables and season to taste with pepper. Scatter the basil leaves on top and serve while still warm.

Vegetable Bruschetta

Stuffed Eggs

How to Make Stuffed Eggs Recipe - Each egg half provides 53 calories, 3 g protein, 4 g fat (1 g saturated fat), 1 g carbohydrate (<1 g sugars), <1 g fiber, 149 mg sodium

MAKES 12

PREPARATION: 10 MINUTES, COOKING: 10 MINUTES

Ingredients:
6 hard-boiled eggs
2 tablespoons (30 ml) whole-egg mayonnaise
1 teaspoon (5 ml) Dijon mustard
1/4 cup (50 g) pimento-stuffed green olives, finely chopped
1 small gherkin, finely chopped
1 tablespoon (15 ml) finely chopped fresh flat-leaf parsley
freshly ground black pepper

Method:
1 Peel each hard-boiled egg and cut in half lengthwise. Use a teaspoon to carefully remove the egg yolks from the whites. Place the yolks in a small bowl and mash with a fork.

2 Add the mayonnaise, mustard, olives, gherkin and parsley to the bowl with the egg yolks and season to taste with pepper. Mix to a creamy consistency, adding a little more mayonnaise if necessary so the mixture is moist and light.

3 Pipe or gently spoon the egg yolk mixture into each egg-white half, mounding it slightly. Refrigerate until ready to serve.

Stuffed Eggs

Oat Crepes

How to Make Oat Crepes Recipe - Like the oatcakes of northern England, these fine-textured crepes are made with a blend of flour and ground rolled oats for extra fiber and a nutty flavor. In this recipe, nutrient-rich mushrooms are cooked in a low-fat white sauce for the filling.

SERVES: 4 (MAKES 8)

PREPARATION: 20 MINUTES, PLUS 15 MINUTES STANDING, COOKING: 30 MINUTES

Ingredients:
3/4 cup (110 g) whole-wheat flour
1/3 cup (40 g) rolled oats
3 eggs
1 tablespoon (15 ml) olive oil, plus 1 tablespoon (15 ml) extra for frying
3/4 cup (175 ml) low-fat milk

Filling:
2 tablespoons (30 ml) olive oil
1 small onion, finely chopped
1 clove garlic, crushed
1 cup (250 g) button mushrooms, thinly sliced
2 tablespoons (30 ml) all-purpose flour
1 cup (250 ml) low-fat milk
2 tablespoons (30 ml) finely snipped fresh chives

Method:
1 Put the whole-wheat flour and oats in a food processor or blender and process at high speed until finely ground. Place into a large bowl.

2 Put the eggs, 1 tablespoon (15 ml) oil and the milk in a pitcher and whisk until combined. Make a well in the center of the flour mixture and pour in the egg mixture. Whisk until smooth. Let the batter stand for 15 minutes.

3 Meanwhile, to make the filling, heat the oil in a large saucepan over a medium–high heat. Add the onion and cook, stirring, for 3–4 minutes, or until soft. Add the garlic and mushrooms and cook, stirring, for another 3–4 minutes, or until the mushrooms are tender.

4 Reduce the heat to medium. Sprinkle the flour evenly over the mushrooms and cook, stirring quickly, for 1 minute. Gradually stir in the milk until smooth. Cook, stirring, for 3–4 minutes, or until the mixture boils and thickens. Stir in the chives. Remove the pan from the heat and cover to keep warm.

5 Heat a little oil in a frying pan or crepe pan over medium heat. Spoon 1/4 cup (50 ml) of batter into the pan and swirl to coat the base. Cook for 1 minute, turn and cook for another 1 minute, or until golden brown. Transfer to a plate and cover to keep warm. Repeat with the remaining batter to make eight crepes.

6 Divide the mushroom mixture among the crepes. Fold the crepes to enclose the filling and serve.

ANOTHER IDEA
+ These oat crepes can be served spread with jam, or with fillings such as fresh berries and low-fat vanilla yogurt, or sliced banana and low-fat ricotta flavored with honey and ground cinnamon.

Each serving (2 crepes) provides
427 calories, 17 g protein, 24 g fat (4 g saturated fat), 36 g carbohydrate (8 g sugars), 6 g fiber, 122 mg sodium

Oat Crepes

Apple Berry Souffle Omelet

How to Make Apple Berry Souffle Omelet Recipe - This sweet omelet should be cooked just before serving so it stays puffed and warm. Serve it as a special weekend breakfast or brunch.

SERVES: 2

PREPARATION: 15 MINUTES, COOKING: 5 MINUTES

Ingredients:
2 crisp sweet apples
1/2 cup (65 g) blackberries
1/2 teaspoon (2 ml) ground allspice
finely grated zest and juice of 1/2 orange
2 eggs, separated
2 teaspoons (10 ml) superfine sugar
1/2 teaspoon (2 ml) vanilla extract
2 teaspoons (10 ml) canola oil
1 teaspoon (5 ml) raw sugar
2 tablespoons (30 ml) Greek-style yogurt

Method:
1 Peel, core and thickly slice the apples. Put into a small saucepan and add the blackberries, allspice and orange juice. Cover the pan, place over low heat and cook for 2–3 minutes, shaking the pan occasionally, until the fruit juices release. Remove from heat and keep warm.

2 Put the egg yolks, sugar, orange zest and vanilla in a bowl and whisk together until smooth and thick.

3 In a separate, clean bowl, whisk the egg whites until they form soft peaks. Using a large spoon or spatula, fold the egg whites into the yolk mixture.

4 Preheat the broiler to medium. Meanwhile, heat the oil in a 8 inch (20 cm) nonstick frying pan with an ovenproof handle. Add the egg mixture, spreading it evenly, and cook over a low–medium heat for 2–3 minutes, or until set and golden on the bottom.

5 Place the pan under the broiler and cook for 1–2 minutes, or until the omelet is puffed and just set on top. Remove from the heat and turn the broiler to high.

6 Spoon the fruit mixture on top of the omelet and fold it over in half. Sprinkle with raw sugar and broil for about 30 seconds, or until the sugar caramelizes. Cut the omelet in half and serve immediately, topped with the yogurt.

Each serving provides
271 calories, 9 g protein, 12 g fat (3 g saturated fat), 33 g carbohydrate (32 g sugars), 5 g fiber, 83 mg sodium

The use of eating apples instead of a cooking variety means that they need only light cooking and therefore not only retain their shape and texture, but also much of their nutritional value, too. They are naturally sweet, so require less added sugar.

Apple Berry Souffle Omelet

Cottage Cheese Rolls with Kiwi Fruit and Orange

How to Make Cottage Cheese Rolls with Kiwi Fruit and Orange Recipe - Each serving provides 400 calories, 25 g protein, 11 g fat (3 g saturated fat), 47 g carbohydrate (23 g sugars), 17 g fiber, 330 mg sodium

SERVES: 2

PREPARATION: 10 MINUTES, COOKING: NONE

Ingredients:
1/2 cup (125 ml) low-fat cottage cheese
1 tablespoon (15 ml) orange juice
1 orange
1 golden kiwi fruit
2 sunflower seed bread rolls, halved
1 tablespoon (15 ml) honey, to drizzle
1–2 tablespoons (15–30 ml) sunflower seeds, toasted

Method:
1 Combine the cottage cheese with the orange juice in a small bowl.

2 Peel the orange with a sharp knife, leaving a little of the pith. Thinly slice the fruit crosswise into circles. Peel and slice the kiwi fruit.

3 Spread the bread roll halves with the cottage cheese mixture.

4 Arrange orange and kiwis on the rolls in overlapping slices. Drizzle with honey and top with sunflower seeds. Serve immediately.

ANOTHER IDEA
+ Substitute chopped hazelnuts or almonds for the sunflower seeds. Use green kiwi fruit if golden is not available.

Cottage Cheese Rolls with Kiwi Fruit and Orange

Baked Mushrooms with Ciabatta

How to Make Baked Mushrooms with Ciabatta Recipe - Mushrooms are a useful source of fiber, and contain energy-releasing B vitamins and minerals, too. They are rich in selenium, an important antioxidant that may help to prevent heart disease and cancer, as well as being high in folate for healthy blood and circulation.

SERVES: 4

PREPARATION: 15 MINUTES, COOKING: 20–25 MINUTES

Ingredients:
3 cloves garlic, crushed
2 teaspoons (10 ml) lemon juice
1 1/2 tablespoons (22 ml) olive oil
2 teaspoons (10 ml) balsamic vinegar
1/4 teaspoon (1 ml) freshly ground black pepper, or to taste
2 cups (500 g) tomatoes, peeled, seeded and chopped
2 pounds (1 kg) mixed button, cremini and white mushrooms, sliced
2–4 sprigs of rosemary, leaves picked and chopped, plus extra sprigs to garnish
1 teaspoon (5 ml) chopped fresh parsley or sage
4 large slices ciabatta bread

Method:
1 Preheat the oven to 400°F (200°C). Put the garlic, lemon juice, oil, vinegar and pepper in a large bowl and whisk to combine.

2 Add the tomatoes and mushrooms to the bowl of dressing. Add the rosemary and parsley and stir to combine well.

3 Spoon the tomato and mushroom mixture into a baking dish and cover with foil. Make slits in the top to release steam during cooking. Cook for 20–25 minutes, or until mushrooms are tender.

4 When they are nearly done, briefly heat the bread in the oven. Place two slices of warmed bread on each serving plate, cut side up, top with the mushroom mixture and serve immediately, garnished with the reserved rosemary.

Each serving provides
327 calories, 17 g protein, 10 g fat (2 g saturated fat), 42 g carbohydrate (4 g sugars), 11 g fiber, 396 mg sodium

Baked Mushrooms with Ciabatta

Homemade French Toast

How to Make Homemade French Toast Recipe - This is a reduced-fat, high-protein version of French toast, made with evaporated milk, which has a creamy taste while being low in fat. The toast is served with mixed berries, which provide plenty of healthy antioxidants.

SERVES: 4

PREPARATION: 15 MINUTES, COOKING: 10 MINUTES

Ingredients:
2 eggs
1/2 cup (125 ml) light evaporated milk
2 teaspoons (10 ml) superfine sugar
1/2 teaspoon (2 ml) ground cinnamon
1 tablespoon (15 ml) olive oil spread
4 thick slices whole-grain sourdough bread
1 cup (250 g) fresh mixed berries
1/2 cup (125 ml) low-fat vanilla yogurt

Method:
1 Lightly whisk the eggs in a large bowl, add the milk and whisk until combined. Put the sugar and cinnamon in a small bowl and stir to combine.

2 Heat the olive oil spread in a large nonstick frying pan over medium heat.

3 Dip two slices of sourdough bread into the egg mixture, turning to coat well and allowing the excess to drip off. Place the bread in the hot pan and cook for 1–2 minutes on each side, or until golden brown. Transfer to a plate. Sprinkle with a little cinnamon sugar and cover to keep warm. Repeat with the remaining slices of bread.

4 Cut each piece of French toast in half and place on a plate. Top with some berries and a dollop of yogurt, and serve warm.

Each serving provides
262 calories, 11 g protein, 8 g fat (2 g saturated fat), 33 g carbohydrate (12 g sugars), 7 g fiber, 218 mg sodium

Homemade French Toast

Scrambled Eggs with Mushrooms and Asparagus

How to Make Scrambled Eggs with Mushrooms and Asparagus Recipe - Scrambled eggs don’t have to be creamy, buttery affairs. Low-fat milk and heart-healthy olive oil, instead of cream and butter, help to keep the saturated fats low, making this an ideal breakfast choice. Mushrooms and asparagus provide fiber.

SERVES: 4

PREPARATION: 15 MINUTES, COOKING: 15 MINUTES

Ingredients:
1 tablespoon (15 ml) olive oil
4 large white or brown mushroom caps, wiped with a damp cloth
8 asparagus spears, trimmed
8 eggs
1/2 cup (125 ml) low-fat milk
freshly ground white pepper
8 slices whole-grain bread
1 tablespoon (15 ml) snipped fresh chives

Method:
1 Heat 2 teaspoons (10 ml) of the olive oil in a nonstick frying pan over low heat. Add the mushrooms, cover and cook for 10 minutes, or until the mushrooms are just softened. Steam the asparagus for 5–8 minutes, or until tender.

2 Meanwhile, beat the eggs with the milk in a bowl and season with a little white pepper. Heat the remaining oil in a heavy-bottom saucepan over a low heat. Add the egg mixture and stir gently until the eggs are just beginning to set. Remove from the heat and keep the eggs warm while you toast the bread. Cut the toast into triangles.

3 Spoon the scrambled eggs onto individual, warmed serving plates. Arrange the mushrooms and asparagus spears alongside the eggs. Sprinkle the eggs with chives and serve immediately with the triangles of toast.

Each serving provides
358 calories, 25 g protein, 17 g fat (4 g saturated fat), 27 g carbohydrate (5 g sugars), 7 g fiber, 451 mg sodium

Scrambled Eggs with Mushrooms and Asparagus

Poached Eggs On Turkish Toast

How to Make Poached Eggs On Turkish Toast Recipe - This is an excellent breakfast with plenty of vitamin C from the tomatoes and scallions, and good-quality protein from the eggs. Poached eggs have much less fat than eggs that have been fried, scrambled or baked.

SERVES: 4

PREPARATION: 10 MINUTES, COOKING: 5 MINUTES

Ingredients:
6 ripe tomatoes, finely diced
3 scallions, thinly sliced
1/2 teaspoon (2 ml) ground sumac or paprika, plus extra to serve
freshly ground black pepper
4 eggs
Turkish bread

Method:
1 Combine the tomatoes and scallions in a bowl. Add the sumac and season to taste with pepper.

2 Fill a large shallow saucepan or deep frying pan with water and bring to a boil over a high heat. Reduce the heat to low, so the water is at a gentle simmer. Working with one egg at a time, crack the eggs into a cup and slide them into the simmering water. Poach for 3–4 minutes, or until the whites have set.

3 Meanwhile, split the bread horizontally, and cut it crosswise to make four square pieces. Toast each piece on both sides.

4 Remove the eggs from the pan with a slotted spoon and drain off the water. Place one egg on each piece of toast and spoon the tomato mixture on top. Sprinkle with extra sumac and serve immediately.

ANOTHER IDEA
+ Substitute whole-grain pita bread for the Turkish bread, if preferred.

Each serving provides
271 calories, 14 g protein, 7 g fat (2 g saturated fat), 38 g carbohydrate (6 g sugars), 5 g fiber, 444 mg sodium

Food Fact
SUMAC is a berry used in Middle Eastern cuisine. It has a slightly tangy citrus flavor and is sold in ground form in many large supermarkets and specialty food stores.

Poached Eggs On Turkish Toast

wholesome muffins

How to Make Wholesome Muffins Recipe - Store-bought muffins have earned a bad reputation when it comes to healthy eating, but here is a recipe for a more virtuous kind using stone-ground flour, nuts and fruit. These muffins make the perfect mid-morning snack.

MAKES 12

PREPARATION: 15 MINUTES, COOKING: 20 MINUTES

Ingredients:
1 teaspoon (5 ml) canola oil
2 eggs
1/2 cup (100 g) soft brown sugar
1 cup (250 g) diced apple
juice of 1/2 lemon
1 cup (250 ml) low-fat milk
3 tablespoons (45 ml) canola oil
1 teaspoon (5 ml) vanilla extract
1 cup (60 g) unprocessed wheat bran
1 cup (250 g) stone-ground whole-wheat flour
2 teaspoons (10 ml) baking powder
1 teaspoon (5 ml) baking soda
2 teaspoons (10 ml) ground cinnamon
1/2 teaspoon (2 ml) freshly grated nutmeg
pinch of salt
1/2 cup (85 g) blueberries
2 tablespoons (30 ml) chopped mixed nuts

Method:
1 Preheat the oven to 400°F (200°C). Lightly grease a deep 12-hole muffin pan with oil or line with paper cups.

2 Whisk the eggs and sugar together in a large mixing bowl until blended. In a small bowl, lightly crush the apples so that about half are still in shape, then stir into the egg mixture. Stir in the lemon juice. Combine the milk, oil and vanilla in another small bowl, then add to the egg and apple mixture. Add the bran and stir to combine well.

3 Combine the flour, baking powder, baking soda, spices and salt in a bowl, stirring well to combine the ingredients. Add this to the egg and bran mixture in the large bowl, stirring lightly until all the dry ingredients are incorporated. Fold in the blueberries.

4 Spoon the mixture into the muffin pan and sprinkle with the mixed nuts. Bake near the top of the oven for 15–20 minutes, or until a skewer inserted in the center of a muffin comes out clean. If not, give them another few minutes and check again. Don’t let them overcook or they will be dry. Let the muffins cool in the pan for 5 minutes, then turn out
onto a wire rack to finish cooling. Serve warm.

Each muffin provides
184 calories, 5 g protein, 8 g fat (1 g saturated fat), 24 g carbohydrate (12 g sugars), 5 g fiber, 159 mg sodium

STONE-GROUND FLOUR and wheat bran give these muffins a low GI. The apple and blueberries add natural sweetness and moisture.

APPLES AND BLUEBERRIES have a lower GI than the raisins often used in storebought muffins.

Make a batch of muffins for the week. They will keep for a couple of days, or you can wrap them individually in foil and freeze. Take out of the freezer and allow to thaw overnight, ready for a snack the next day.

wholesome muffins

Waffles with Blackberry Sauce

How to Make Waffles with Blackberry Sauce Recipe - Crisp, crunchy waffles, so popular in France, Belgium and the U.S, too, are a lovely treat for breakfast or brunch. To make these you will need a waffle iron that can be used on the stovetop or an electric waffle maker.

SERVES: 4 (MAKES ABOUT 8 WAFFLES)

PREPARATION: 20 MINUTES, COOKING: 15 MINUTES

Ingredients:
1 teaspoon (5 ml) butter, for greasing
3/4 cup (110 g) all-purpose flour
1/2 teaspoon (2 ml) ground cinnamon
1 teaspoon (5 ml) baking powder
1 tablespoon (15 ml) superfine sugar
1 large egg, separated
1 cup (250 ml) low-fat milk
1 tablespoon (15 ml) butter, melted
1 1/2 tablespoons (22 ml) finely chopped pecans

Blackberry sauce:
1 large, ripe pear
1/3 cup (75 ml) pure maple syrup
1/2 cup (50 g) pecans
3/4 cup (100 g) blackberries

Method:
1 To make the maple and blackberry sauce, cut the pear lengthwise into quarters and cut out the core, then cut the pear into small dice. Put the pear and maple syrup in a small heavy-bottom saucepan over low heat to warm through, then remove from the heat. Stir in the pecans and blackberries. Set aside.

2 Heat and lightly grease the waffle iron or electric waffle maker according to the manufacturer’s instructions.

3 Meanwhile, to make the batter, sift the flour, cinnamon, baking powder and sugar into a bowl. Make a well in the center, then add the egg yolk and milk to the well. Gently whisk the egg yolk and milk together, and gradually whisk in the flour to make a thick, smooth batter. Whisk in the melted butter, and stir in the chopped pecans.

4 Whisk the egg white in a separate bowl until stiff peaks form. Pile the egg white on top of the batter and, using a large metal spoon, fold it in gently.

5 Spoon 3–4 tablespoons (45–60 ml) of batter into the center of the hot waffle iron or maker, then close the lid tightly. If using a waffle iron on the stovetop, cook for about 30 seconds, then turn the waffle iron over and cook for another 30 seconds. Open the waffle iron: The waffle should be golden brown on both sides and should come away easily from the iron. If using an electric waffle maker, follow the manufacturer’s instructions (usually allow 2–3 minutes for each waffle). Keep warm while cooking the rest of the waffles.

6 Just before all the waffles are ready, gently warm the fruit sauce. Serve with the warm waffles.

Each serving (2 waffles) provides
426 calories, 9 g protein, 19 g fat (5 g saturated fat), 56 g carbohydrate (32 g sugars), 5 g fiber, 158 mg sodium

Waffles with Blackberry Sauce

Spicy Bran and Goji Berry Muffins

How to Make Spicy Bran and Goji Berry Muffins Recipe - Goji berries are related to the chile family and resemble very small pale red chilies. Usually sold dried, goji berries have a sweet, tangy flavor and are very high in antioxidants, vitamins and minerals. With goji berries, walnuts for omega-3 oils and a blend of spices, these are the ultimate antioxidant high-fiber snack.

MAKES 12

PREPARATION: 15 MINUTES, PLUS OVERNIGHT STANDING, COOKING: 25 MINUTES

Ingredients:
1 cup (150 g) self-rising flour
1 teaspoon (5 ml) ground mixed spice
1 teaspoon (5 ml) baking soda
1/2 cup (115 ml) firmly packed soft brown sugar
1 2/3 cups (100 g) unprocessed wheat bran
1/2 cup (60 g) goji berries or currants
1/2 cup (60 g) chopped walnuts
1 egg
1 1/4 cups (300 ml) buttermilk
1/3 cup (75 ml) canola oil
2 teaspoons (10 ml) canola oil, for greasing

Method:
1 Sift the flour, mixed spice and baking soda into a mixing bowl. Stir in the sugar, bran, goji berries and walnuts. Put the egg, buttermilk and oil in a separate bowl and whisk until combined.

2 Stir the egg mixture into the dry ingredients, but do not overmix; it should remain lumpy. Cover the bowl and leave in the refrigerator overnight.

3 Preheat the oven to 350°F (180°C). Grease a 12-hole standard muffin pan.

4 Spoon the batter into the prepared pan, filling the cups two-thirds full. Bake for 20–25 minutes, or until a skewer inserted in the center of a muffin comes out clean. Let the muffins cool in the pan for 5 minutes, then turn out onto a wire rack to finish cooling. Store in an airtight container for two days, or in the freezer for up to two months.

Each muffin provides
221 calories, 5 g protein, 12 g fat (1 g saturated fat), 25 g carbohydrate (12 g sugars), 3 g fiber, 161 mg sodium

WHEAT BRAN is a source of insoluble fiber, which helps to keep the digestive system and bowels healthy. Soluble fiber (found in oats, barley, legumes, pysllium) helps to manage cholesterol.

Spicy Bran and Goji Berry Muffins

Yogurt Berry Parfaits

How to Make Yogurt Berry Parfaits Recipe - Each serving provides 375 calories, 13 g protein, 13 g fat (3 g saturated fat), 50 g carbohydrate (29 g sugars), 6 g fiber, 178 mg sodium

SERVES: 4

PREPARATION: 15 MINUTES, COOKING: NONE

Ingredients:
2 cups (250 g) fresh or frozen mixed berries, such as strawberries, raspberries and
blackberries
1 tablespoon (15 ml) lemon juice
2 tablespoons (30 ml) superfine sugar
1 cup (125 g) reduced-fat muesli
1/2 cup (50 g) walnut halves, roughly chopped
1 pomegranate (optional)
1 2/3 cups (400 ml) low-fat Greek-style yogurt

Method:
1 Chill four tall glasses in the fridge.

2 Combine the berries, lemon juice and sugar in a food processor or blender and process to make a smooth coulis.

3 Put the muesli and walnuts in a bowl and stir to combine well.

4 If using the pomegranate, fill a large bowl with water. Cut the top off the pomegranate, then cut into quarters. Hold the pomegranate under the water in the bowl (this prevents the juice squirting) and gently bend the skin back to open the membranes; pry out the seeds. The bitter white membranes will float to the top and the seeds will sink. Scoop out the membranes, then drain the seeds in a sieve.

5 Put a spoonful of the muesli mixture in the bottom of each glass. Top with a spoonful of yogurt, then add a thick layer of berry coulis. Repeat until each glass is filled. Top with pomegranate seeds or a spoonful of coulis to serve.

Yogurt Berry Parfaits

Blueberry Popovers

How to Make Blueberry Popovers Recipe - Each serving provides 244 calories, 11 g protein, 4 g fat (2 g saturated fat), 40 g carbohydrate (20 g sugars), 5 g fiber, 236 mg sodium

SERVES: 4 (MAKES 8)

PREPARATION: 20 MINUTES, COOKING: 30 MINUTES

Ingredients:
1 teaspoon (5 ml) butter, for greasing
3/4 cup (110 g) all-purpose flour
pinch of salt
1 teaspoon (5 ml) superfine sugar
2 eggs
1 cup (250 ml) low-fat milk
1/2 cup (80 g) blueberries
1 tablespoon (15 ml) confectioners’ sugar, to serve

Mixed berry salad:
1 1/4 cups (150 g) raspberries
2/3 cup (100 g) blueberries
1 1/3 cups (200 g) strawberries, halved
1 tablespoon (15 ml) confectioners’ sugar, to taste

Method:
1 Preheat the oven to 425°F (220°C). Use the butter to lightly grease eight cups of a deep 12-hole muffin pan.

2 To make the popovers, sift the flour, salt and superfine sugar into a mixing bowl and make a well in the center. Break the eggs into the well, add the milk and beat with a fork.

3 Using a whisk, gradually work the flour into the liquid to make a smooth batter that has the consistency of heavy cream. Pour into a pitcher.

4 Pour the batter into the prepared pan, filling the cups two-thirds full. With a spoon, drop a few blueberries into the batter in each cup, dividing them equally.

5 Bake for 25–30 minutes, or until the popovers are golden brown, puffed up and crisp around the edges.

6 Meanwhile, make the berry salad. Purée 1/2 cup (125 g) of the raspberries by pressing them through a nylon sieve into a bowl. Add the rest of the raspberries to the bowl, together with the blueberries and strawberries. Sift the confectioners’ sugar over the fruit and fold gently to combine.

7 Unmold the popovers with a round-bladed knife, then dust the tops with the confectioners’ sugar. Serve hot, with the berry salad.

Blueberry Popovers

Oatmeal with Summer Fruit

How to Make Oatmeal with Summer Fruit Recipe - Oatmeal is a sustaining breakfast with a low glycemic index. Make sure you use traditional slow-cooking oats and not the instant, quick-cook type, as these don’t have the same health benefits as coarser traditional oats.

SERVES: 2

PREPARATION: 5 MINUTES, COOKING: 10 MINUTES
1/2 cup (50 g) rolled oats
1/3 cup (90 ml) low-fat plain yogurt
2/3 cup (85 g) fresh raspberries
1/2 cup (80 g) fresh blueberries
2 teaspoons (10 ml) soft brown sugar

Method:
1 Put the oats and 2 cups (500 ml) water in a small saucepan. Bring to a boil, reduce the heat to low and simmer for about 5 minutes, stirring regularly, until the oats have thickened and are cooked through.

2 Divide the oatmeal between two bowls and top each with 2 tablespoons (30 ml) of yogurt. Scatter the berries on top, then sprinkle each serving with a teaspoon (5 ml) of brown sugar.

OTHER IDEAS
+ Use other fresh fruit if you prefer, such as sliced mangoes, apricots, peaches, or stewed apples or pears in winter.
+ Instead of using brown sugar, sweeten the oatmeal with a drizzle of pure maple syrup or honey.

Each serving provides
165 calories, 6 g protein, 2 g fat (1 g saturated fat), 27 g carbohydrate (12 g sugars), 5 g fiber, 35 mg sodium

OATS contain a special type of soluble fiber called beta-glucan, which helps to bind cholesterol and remove it from the body. Beta-glucan works best when eaten as part of the whole oat grain, because then it can work together with other beneficial substances that oats provide. Both oats and berries contain heart-protective antioxidants as well.

Oatmeal with Summer Fruit

Fruit and Nut Oatmeal

How to Make Fruit and Nut Oatmeal Recipe - There is nothing more comforting and nutritious than a bowl of warm oatmeal to start the day, not only in winter but throughout the year, changing the fruit topping according to what’s in season. The hazelnuts and almond meal boost the protein content, helping to make you feel full for longer. Grapes add natural sweetness.

SERVES: 1

PREPARATION: 5 MINUTES, COOKING: 10 MINUTES

Ingredients:
1/2 cup (50 g) rolled oats
1/2 cup (125 ml) low-fat milk
1 tablespoon (15 ml) almond meal
2 teaspoons (10 ml) wheat germ
1 tablespoon (15 ml) chopped hazelnuts, toasted
1/2 cup (90 g) black grapes, halved

Method:
1 Put the oats, milk and 1/2 cup (125 ml) water in a small saucepan over medium heat. Bring to a boil, reduce the heat to low and simmer for about 5 minutes, stirring regularly, until the oats have thickened and are cooked through.

2 Stir in the almond meal, and pour the oatmeal into a serving bowl. Sprinkle the wheat germ on top, followed by the hazelnuts and grapes.

OTHER IDEAS
+ Swap the grapes with berries, such as blackberries, raspberries or blueberries.
+ If you don’t have any fresh fruit, canned fruit (preferably canned in fruit juice or water with no added sugar) makes a handy year-round substitute.
+ Add more crunch by finely chopping up a sweet red or green apple and adding it instead of the grapes.

Each serving provides:
425 calories, 16 g protein, 16 g fat (3 g saturated fat), 53 g carbohydrate (23 g sugars), 8 g fiber, 84 mg sodium

HAZELNUTS contain “good” fats, but you still need to limit your portions. If you’re eating them as a snack, stick to a small handful (no more than 20) at a time.

Fruit and Nut Oatmeal

Cinnamon and Banana Yogurt Whip

How to Make Cinnamon and Banana Yogurt Whip Recipe - Here’s a bowl of breakfast goodness that’s low in fat and high in fiber. Using freshly ground cinnamon instead of the ready-ground version will give you a greater depth of flavor and aroma. Cinnamon sticks can be grated using a microplane grater, or ground in a mortar and pestle, a blender or a spice grinder.

SERVES: 4

PREPARATION: 10 MINUTES, PLUS OVERNIGHT SOAKING AND CHILLING, COOKING: NONE

Ingredients:
4 dried apricot halves
4 dried peach halves
4 dried pear halves
1/4 cup (30 g) raisins
2 teaspoons (10 ml) ground cinnamon or a 1 1/2 inch (4 cm) cinnamon stick
2 tablespoons (30 ml) wheat germ
2 large bananas
2 tablespoons (30 ml) honey
1 cup (250 ml) low-fat plain yogurt
1 teaspoon (5 ml) powdered gelatin

Method:
1 Place the dried apricots, peaches, pears and raisins in a small bowl and pour in enough cold water to cover the fruit. Cover the bowl and let the fruit soak in the refrigerator overnight.

2 Put the cinnamon and wheat germ in a food processor or blender and process briefly until finely ground. Add the bananas and honey and process until smooth. Stir the yogurt into the banana mixture to combine well.

3 Pour 3 tablespoons (45 ml) water into a large heatproof bowl and sprinkle with the gelatin. Warm the gelatin in the microwave, or over a saucepan of boiling water, until it dissolves completely. Slowly pour the banana yogurt mixture into the gelatin, stirring rapidly.

4 Divide the yogurt mixture among four small bowls or glasses. Put in the refrigerator to set overnight.

5 To serve, put the soaked fruit into a sieve to drain off the liquid, then divide the fruit among the bowls.

ANOTHER IDEA
+ The gelatin used in the yogurt whips sets overnight, at the same time that the dried fruit are soaking. For a quicker version that you can serve immediately after making, omit the gelatin and dried fruit and serve the yogurt whips topped with slices of fresh fruit.

Each serving provides
235 calories, 7 g protein, 1 g fat (<1 g saturated fat), 52 g carbohydrate (45 g sugars), 6 g fiber, 48 mg sodium

Cinnamon and Banana Yogurt Whip

Buttermilk Pancakes

How to Make Buttermilk Pancakes Recipe - Each serving (3 pancakes) provides 333 calories, 14 g protein, 8 g fat (2 g saturated fat), 51 g carbohydrate (17 g sugars), 7 g fiber, 445 mg sodium

SERVES: 4 (MAKES 12)

PREPARATION: 20 MINUTES, COOKING: 15 MINUTES

Ingredients:
1 1/2 cups (220 g) whole-wheat self-rising flour
2 tablespoons (30 ml) superfine sugar
2 large eggs, separated
1 1/4 cups (300 ml) reduced-fat buttermilk
1 large banana, thinly sliced
2 teaspoons (10 ml) sunflower oil
To serve (optional)
1/3 cup (90 ml) Greek-style yogurt mixed with 1/4 teaspoon (1 ml) ground cinnamon
1 1/2 tablespoons (22 ml) honey

Method:
1 Sift the flour into a large bowl, and add the bran that’s left in the sieve. Stir in the sugar. Mix the egg yolks with the buttermilk and 1 tablespoon (15 ml) cold water. Gradually beat the buttermilk mixture into the flour to make a very thick batter.

2 Whisk the egg whites in a separate bowl until light and fluffy. Fold into the batter, then fold in the banana.

3 Heat a large heavy-bottom, nonstick frying pan over medium heat, and lightly grease with a little of the oil. Spoon large, heaping spoonfuls of the batter into the hot pan, spacing them well apart. You’ll probably be able to cook three or four at a time, depending on the size of the pan.

4 Cook the pancakes until golden and firm on the underside and bubbles appear on the surface. Flip the pancakes with a spatula and cook for another 1–2 minutes. Remove and keep warm while cooking the rest of the pancakes, lightly greasing the pan with more oil between each batch.

5 Serve the pancakes warm, topped with a dollop of spiced yogurt and drizzled with honey, if you like.

Buttermilk Pancakes

Breakfast Bread Pudding

How to Make Breakfast Bread Pudding Recipe - Berries are nutritionally very powerful, with a remarkable fiber and antioxidant content for their size. Use frozen berries when fresh are out of season.

SERVES: 6

PREPARATION: 10 MINUTES, PLUS 20 MINUTES STANDING, COOKING: 40 MINUTES

Ingredients:
1/4 cup (55 g) sugar
2 large eggs
3 large egg whites
2 cups (500 ml) low-fat milk
1 teaspoon (5 ml) vanilla extract
olive oil spray, for greasing
8 slices whole-grain bread, toasted
2 cups (310 g) blueberries
2 cups (250 g) raspberries

Method:
1 Put 2 tablespoons (30 ml) sugar in a bowl. Add the eggs, egg whites, milk and vanilla and whisk together until combined.

2 Spray a 8-inch (20-cm) square baking dish with olive oil spray. Place four slices of toast in the bottom of the baking dish, then pour half the egg mixture evenly over the top. Repeat with the remaining toast and egg mixture. Allow to stand for 20 minutes.

3 Meanwhile, preheat the oven to 350°F (180°C). Place the baking dish in a large roasting pan. Put the roasting pan on an oven rack and pour in enough hot water to come halfway up the outside of the baking dish. Bake for 40 minutes, or until the pudding is set and the top is golden and puffed. Remove from oven and cool slightly.

4 In a bowl, toss the berries with the remaining sugar. Serve the bread pudding warm, topped with the berries.

Each serving provides
245 calories, 13 g protein, 4 g fat (1 g saturated fat), 38 g carbohydrate (24 g sugars), 6 g fiber, 299 mg sodium

Breakfast Bread Pudding

Raisin and Nut Studded Amaranth Cereal

How to Make Raisin and Nut Studded Amaranth Cereal Recipe - Amaranth is a very nutritious high-protein grain and is used in soups, stews and sweet dishes, or can be ground into flour for use in pastas and baked goods. In this homey breakfast dish, the amaranth retains its crunchy texture, and its nutty flavor is further emphasized by the addition of pine nuts.

SERVES: 6

PREPARATION: 15 MINUTES, COOKING: 40 MINUTES

Ingredients:
3 cups (750 ml) low-fat milk
1 cup (250 g) whole-grain amaranth
1/4 cup (50 g) soft brown sugar or maple sugar
2 teaspoons (10 ml) finely grated orange zest, plus extra to garnish
2 teaspoons (10 ml) finely grated lemon zest, plus extra to garnish
1/4 teaspoon (1 ml) ground cardamom
2 tablespoons (30 ml) pine nuts
1/3 cup (40 g) raisins, plus extra to garnish
1/2 teaspoon (2 ml) vanilla extract

Method:
1 Combine the milk, amaranth, sugar, orange zest, lemon zest and cardamom in a large saucepan over medium heat and bring to a boil. Reduce the heat to low, cover and simmer for 35 minutes, stirring occasionally, or until the amaranth is tender.

2 Remove from the heat and stir in the pine nuts, raisins and vanilla. Spoon the cereal into serving bowls or glasses and garnish with the extra zest and the raisins. Serve at room temperature, or refrigerate if you prefer and serve chilled.

Each serving provides:
309 calories, 13 g protein, 6 g fat (1 g saturated fat), 50 g carbohydrate (22 g sugars), 7 g fiber, 90 mg sodium

AMARANTH is a very good source of fiber. Cultivated since ancient times, amaranth is also rich in magnesium, iron and the amino acid lysine (which is rare in plant sources). Most major supermarkets now stock amaranth and you’ll also find it in health food stores.

Raisin and Nut Studded Amaranth Cereal

Warm Semolina Cereal with Goji Berries

How to Make Warm Semolina Cereal with Goji Berries Recipe - Semolina is a processed form of durum (hard) wheat and is commonly used in puddings and cooked cereals or mixed with egg to make pasta. It’s digested slowly and has a low glycemic index. Look for spelt semolina: It has a lovely nutty flavor.

SERVES: 2

PREPARATION: 10 MINUTES, COOKING: 10 MINUTES

Ingredients:
1 2/3 cups (400 ml) almond, soy or rice milk
4 tablespoons (60 ml) semolina (use spelt semolina, if available)
2 tablespoons (30 ml) dried goji berries
2 tablespoons (30 ml) slivered almonds
2 teaspoons (10 ml) honey
1 teaspoon (5 ml) ground cinnamon
1 teaspoon (5 ml) raw sugar

Method:
1 Pour the milk into a saucepan and bring just to a boil over low heat, and slowly whisk in the semolina, stirring constantly. Add the goji berries, almonds, honey and half of the cinnamon.

2 Bring the cereal to a boil and cook for another 2–3 minutes, or until thickened, stirring continuously. Remove the pan from the heat and let rest for a few minutes.

3 Combine the remaining cinnamon with the sugar. Divide the semolina between two bowls. Sprinkle with the cinnamon sugar and serve warm.

ANOTHER IDEA
+ If you prefer, this cereal can be prepared with low-fat milk or water. Simply add the semolina to the milk or water in a slow, steady stream and cook as in step 1.

Each serving provides
265 calories, 7 g protein, 8 g fat (1 g saturated fat), 41 g carbohydrate (21 g sugars), 4 g fiber, 155 mg sodium

Warm Semolina Cereal with Goji Berries