Signs of the Times Australia / NZ edition — lifestyle, health, relationships, culture, spirituality, people — published since 1886
Apple and Blueberry Friands
A healthful lunchbox treat for kids—and adults
- Preparation Time:
10 minutes
- Per Serve:
820 kJ (190 cal). Protein 5 g. Fat 12 g. Saturated fat <1 g. Carbohydrate 20 g. Total sugars 10 g. Sodium 60 mg. Potassium 160 mg. Calcium 40 mg.
Iron 0.7 mg. Fibre 2 g.
- Cooking Time:
30 minutes
- Serves:
10
Ingredients:
1⁄2 cup plain
wholemeal flour
1⁄4 cup self-raising flour
100 g almond meal
1 cup pie apple (no added sugar), roughly chopped
1⁄3 cup Sanitarium So Good Soyaccino soymilk
1⁄2 cup blueberries (fresh or frozen)
1 tsp cinnamon
1⁄2 cup icing sugar
5 egg whites
1⁄4 cup canola* oil
Instructions:
1. 1. Preheat oven to 200ºC. Lightly spray 10 non-stick friand or muffin moulds with oil. Cut out oval circles of baking paper and line the bottom of each friand hole.
2. Combine flours, icing sugar, almond meal and cinnamon. Add So Good Soyaccino, oil, apple and blueberries. Stir until combined.
3. Beat egg whites until soft peaks form and carefully fold into mixture. Spoon into prepared moulds. Bake for 25-30 minutes.
4. Sit for 10 minutes before turning out onto a cooling tray. Serve dusted with icing sugar.
Layered Pasta Bake
A great weeknight meal for the whole family
- Preparation Time:
15 minutes
- Per Serve:
1090 kJ (260 cal). Protein 14 g. Fat 7 g. Saturated fat 3 g. Carbohydrate 35 g.
Total sugars 13 g.
Sodium 550 mg. Potassium 860 mg. Calcium 165 g.
Iron 2.4 mg. Fibre 9 g.
- Cooking Time:
25 minutes
- Serves:
8-10
Ingredients:
2 eggplants, sliced
2 red capsicums,
4 sides removed from each
2 sweet potatoes (kumara), sliced
1 x 400 g can artichokes, drained and chopped
3 cloves garlic, finely chopped
2 x 415 g cans diced tomatoes (no added salt)
1 x 415 g canned soya beans, drained and rinsed
1 cup tomato based commercial pasta sauce
1 tbsp fresh basil, finely shredded
200 g pasta of choice, cooked and drained
100 g reduced-fat fetta cheese, crumbled
100 g reduced-fat ricotta cheese
2 leeks, sliced n 1 tbsp olive oil
Instructions:
1. Preheat oven to 200ºC.
2. Place capsicum pieces, eggplant and sweet potato (kumara) under grill. Cook for 3-5 minutes each side or until soft. Remove from grill and chop. Place in a bowl and stir in artichokes.
3. Heat oil in a medium saucepan. Add garlic and leek and sauté 2-3 minutes. Add tomatoes, Sanitarium Soy Beans in Tomato Sauce and basil and stir to combine. Mix through pasta.
4. Place half of the pasta mixture in a large casserole dish. Top with grilled vegetables then remaining pasta. Sprinkle with feta and ricotta, bake 15 minutes.
For further information on healthy eating, please contact Sanitarium Nutrition Service
Australia:
Locked Bag 7,
Central Coast Mail Centre, NSW 2252
Phone: 1800 673 392
New Zealand:
Private Bag 92127,
Auckland, New Zealand
Phone: 0800 100 257
