healthy recipes

Banana Nut Bread (Wheat, Gluten and Dairy Free)
Serves 12

INGREDIENTS

Protein (g): 4
Fat (g): 10
Carbohydrates (CHO): 49
Energy (Kj): 1263

50g pecan or walnuts
500ml rice flour
125ml cornflour
10ml bicarbonate of soda
375ml mashed banana
65ml sunflower oil
2 large eggs
30ml lemon juice
150ml golden syrup

METHOD

Chop the nuts in a blender.
Mix the flours and bicarbonate of soda together.
Mix the banana, oil, eggs, lemon juice, vanilla and 70ml golden syrup
Add to the dry ingredients.
Stir until just combined.
Pour into a 22 X 12cm loaf tin.
Decorate surface with a few chopped nuts.
Bake at 170C until a skewer comes out clean ± 45-50 minutes.
Drizzle over the remaining syrup while still warm.
Allow to cool slightly before serving.
Spread with milk free margarine and fruit jam
DIETITIAN'S TIP

Milk - free margarines available on the South African market include Ole, Cardin and Blossom Lite.

EXTRA INFORMATION

Wheat, gluten and dairy free

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Best Chocolate Cake Ever (Wheat and Gluten Free)
Serves 6

INGREDIENTS

Protein (g): 9
Fat (g): 31
Carbohydrates (CHO): 32
Energy (Kj): 1836

4 eggs
100g margarine
100g sugar
100g milk chocolate
100g almonds - ground
20ml potato flour

METHOD

Separate the eggs.
Melt the chocolate and margarine in the microwave on medium for 1 minute OR over a bowl of hot water.
Beat in the sugar, egg yolks and almonds.
Beat the egg whites until stiff peaks form.
Fold into the chocolate mixture together with the potato flour.
Pour the mixture into a baking tin lined with paper.
Bake at 160°C for 60 minutes.
Cool cake in tin, before turning out.
EXTRA INFORMATION

No wheat, gluten or soya

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RECIPE
Bon-Bon Cookies (Egg Free)
Serves 10

INGREDIENTS

Protein (g): 4
Fat (g): 16
Carbohydrates (CHO): 59
Energy (Kj): 1662

Cookies:
450ml flour, sifted
125ml castor sugar
pinch of salt
125g butter
35ml milk
2ml almond essence
35 milk chocolate squares

Almond Glaze:
550ml icing sugar
37,5ml water
25ml golden syrup
2ml almond essence
3 drops red food colouring

METHOD

Cookies
Preheat oven to 180°C.
Combine flour, sugar and salt.
Rub in butter.
Add milk and almond essence.
Mix thoroughly.
Reserve 10 chocolate squares for decorating.
With hands, shape dough around chocolate pieces to form balls.
Place on ungreased baking trays press with fingers to flatten slightly.
Repeat until dough is completed.
Bake for 15 minutes.
Cool
Almond Glaze
Combine all ingredients.
Mix thoroughly.
Dip cookies into glaze, dry on wire rack.
Melt chocolate and drizzle over cookies with spoon.
METHOD

Egg free

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Crunchy Muesli Biscuits (Wheat, Dairy and Egg Free)
Serves 8

INGREDIENTS

Protein (g): 4
Fat (g): 13
Carbohydrates (CHO): 31
Energy (Kj): 1070

60g mixed nuts, chopped
180g rolled oats
60g sultanas
75ml honey
12,5ml syrup
50ml oil

METHOD

Preheat oven to 180°C.
Combine all ingredients.
Mix well together.
Spread mixture evenly into a greased 20cm cake tin.
Bake for 25 minutes.
Leave to cool in tin for 5 minutes.
Cut in 8 wedges.
Leave in tin until cold.
EXTRA INFORMATION

No wheat, soya, dairy, egg

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Cup-Cakes (Dairy and Egg Free)
Serves 12

INGREDIENTS

Protein (g): 2
Fat (g): 4
Carbohydrates (CHO): 17
Energy (Kj): 474

125ml brown sugar
60ml milk free margarine
17ml lemon juice
7ml vanilla essence
310ml flour
5ml gelatine, dissolved in 45ml warm water
45ml water

METHOD

Preheat oven to 180°C.
Cream sugar and margarine together until light and fluffy.
Stir in the lemon juice, gelatin and vanilla essence.
Sift and blend flour and baking powder and stir into the margarine.
Add sufficient water to give a soft, fluffy consistency, not runny, and beat well.
Spoon into paper cases and bake for 10 minutes.
Add sultanas, nuts, coconut or 15ml cocoa powder.
DIETITIAN'S TIP

Milk - free margarines available on the South African market include Ole, Cardin and Blossom Lite.

EXTRA INFORMATION

No soya, dairy, egg, nuts