Hélène Kluge
If you’ve turned over a new leaf for the coming year and want to eat more healthily, these fresh, light and healthy meals are a great place to start.
They are part of a campaign to help families become healthier.
Enjoy them!
Breakfast Pies
Preheat oven to 200°C. Lightly grease a 6-hole muffin pan.
Using a rolling pin, roll 6 slices of bread to flatten. Cut an 11-cm round from each slice and spread both sides with olive oil. Press bread rounds into prepared muffin pan and bake 10 minutes until crispy.
Meanwhile, heat a frying pan on medium and add some cooking oil. Cook 150 g sliced button mushrooms for 5 minutes until tender. Season with freshly ground black pepper. Remove from pan and set aside to cool.
Combine 125 g reduced-fat cottage cheese, 1 beaten egg and 30 ml chopped parsley in a bowl and add the mushrooms. Spoon mixture into the bread cases and sprinkle with 20 g grated parmesan. Bake 8–10 minutes until pies are just set. Serve hot or cold.
Fish Casserole
Cook 1 large chopped onion in oil for 3–5 minutes; add 2 crushed garlic cloves, 15 ml grated fresh ginger, 15 ml curry powder, 3 ml turmeric and 2 ml cinnamon. Cook, stirring often, for 1–2 minutes. Add 250 g cauliflower (cut into small florets) and toss to coat in spices. Stir in 500 ml vegetable or chicken stock, pinch castor sugar and 2×400 g cans chopped tomatoes. Season to taste, bring to the boil, reduce the heat to low and simmer, uncovered, for 10 minutes.
Add 600 g skinless, boneless white fish, cut into pieces, and simmer for 10 minutes. Remove from the heat and add 100 g baby spinach, juice of 1 lemon and 30 ml chopped parsley.
Banana Loaf
Preheat oven to 190°C. Grease and line a 14×24 cm loaf pan.
Sift 300 g flour, 5 ml baking powder, 5 ml bicarbonate of soda and 2 ml ground cinnamon into a bowl. Stir in 75 g brown sugar and 105 g pecan or other chopped nuts. Make a well in the centre and add 185 ml low-fat milk, 2 beaten eggs, 2 large mashed bananas and 1 large peeled, grated apple. Stir gently until combined. Pour batter into pan and smooth surface. Sprinkle with seed mix and bake for 50–60 minutes. Stand for 10 minutes in pan, then lift out onto wire rack to cool. Slice and serve with ricotta and banana.
Biscotti
Preheat oven to 190°C. Line two baking trays with baking paper.
Beat 2 eggs, 150 g castor sugar and finely grated rind of 1 orange until pale and thick.
Sift 300 g flour and 2 ml baking powder over egg mixture and stir to combine. Add 75 g dried cranberries and 160 g chopped almonds and mix until the dough comes together.
Turn dough onto lightly floured surface and divide into two. Shape each piece into a log about 25 cm long and 4–5 cm in diameter. Place onto one prepared tray allowing room for spreading. Bake for 20–25 minutes until light gold in colour. Set aside to cool.
Reduce oven to 150°C.
Using a serrated knife, cut each log into 1 cm-thick slices. Place the slices in a single layer on two lined trays. Bake for 15 minutes, turning after 10 minutes, until golden brown and crisp. Transfer to wire racks to cool.
