LIVELIGHTER WINTER RECIPES

Supported by Breakfast

PERFECT PORRIDGE To help you LiveLighter, we’ve created a range of delicious Ingredients 2 Preparation time: 5 minutes s 3 cup rolled oats and healthy recipes. s 1 cup low-fat milk Cooking time: 5 minutes 1 Serves: 2 s 3 cup water For breakfast, lunch or dinner – s 1 apple, core removed and grated, skin left on Variations or if you’re looking for a healthy s 1 teaspoon finely grated Replace apple with frozen berries or orange rind banana. Vary the dried fruit to include snack – our LiveLighter recipes s 2 tablespoons sultanas chopped apricots, figs or dates. are for you! s Pinch of ground cinnamon Method You can find even more recipes on our Place all ingredients into a large microwave-safe bowl and mix well. Cook website. Just visit livelighter.com.au in the microwave on high (100% power) for 3 minutes. Stir, then cook on high for a further 2 minutes. Set aside for a few minutes. Sprinkle with extra cinnamon, What is a serve? to taste. Fruit

1 medium piece 2 small pieces 1 cup chopped (e.g. apple) (e.g. apricots) or canned fruit

Vegetable

½ cup cooked ½ medium 1 cup salad vegetable or cooked potato vegetables legume

2 livelighter.com.au 3 Breakfast Breakfast

HOMESTYLE BAKED BEANS FLUFFY SPINACH AND Ingredients Method MUSHROOM OMELETTE ▲s Olive or Canola oil spray Spray oil in a medium saucepan and cook ▲s 1 medium onion, peeled and diced onion and garlic over medium heat until softened. Add the tomato paste and smoked ▲s 2 cloves garlic, peeled and crushed paprika. Stir through and cook for 1 minute. ▲s 1 tablespoon no-added-salt tomato paste Add the can of tomatoes, including juice, ▲s 1 teaspoon smoked paprika tomato sauce and Worcestershire sauce. ▲s 400g can no-added-salt diced tomatoes Mix well and bring to the boil. Reduce the heat and simmer uncovered for 10 minutes ▲s 1 tablespoon salt-reduced tomato sauce until slightly thickened. Add in the cannellini ▲s 1 tablespoon Worcestershire sauce beans and stir until heated through. Remove ▲s 420g can no-added-salt cannellini from heat, mix in the parsley, pepper and Preparation time: 5 minutes beans, rinsed and drained serve on toast. Cooking time: 10 minutes ▲s 3 tablespoons finely chopped parsley Serves: 1 ▲s Freshly ground or cracked black pepper, Variation to taste Add 1 thinly sliced fresh long red chilli to ▲s 4 slices thick wholegrain bread, toasted the onion for a spicy light lunch. Ingredients Spray pan again and return to medium heat. Replace cannellini beans with canned Pour in the egg mixture and cook for 2-3 no-added-salt haricot, butter, borlotti or red ▲s 2 eggs, yolks and whites separated Preparation time: 5 minutes minutes or until surface is nearly firm. Sprinkle kidney beans. ▲s 1 tablespoon low-fat milk the cheese, mushrooms, spinach, chives and Cooking time: 20 minutes ▲s Olive or Canola oil spray pepper over half the omelette, then fold over Serves: 4 the other side to enclose the filling. ▲s 4 button mushrooms, sliced ▲s ½ cup baby spinach leaves Variations ▲s 1 tablespoon grated reduced-fat cheese Vary omelette filling to include any ▲s 1 tablespoon chopped chives combination of vegetables you prefer, such ▲s Pepper, to taste as sliced asparagus, chopped tomato, rocket leaves, leek, broccolini or roasted Method red capsicum. Place the egg yolks in a medium bowl. Add For an Asian version, try snow peas, bean the milk and mix well. In a separate bowl, sprouts, spring onion and a sliced long red whisk the egg whites until soft meringue- chilli. like peaks are formed. Gently fold egg whites into the egg yolk mixture and set Substitute the chives with other fresh herbs aside. Spray a small non-stick frying pan such as basil, parsley or thyme. with oil and place over medium heat. Add mushrooms and cook on medium heat for 3 minutes until softened. Add baby spinach and cook for a further minute until wilted. Remove from pan and wipe pan clean.

4 livelighter.com.au 5 Lunch Lunch

SALMON SALAD WRAP SWEET CHILLI CHICKEN WRAP

Ingredients Hint Ingredients Method ▲s 1 sheet wholemeal wrap bread There are many varieties of bread wraps ▲s 1 sheet wholemeal wrap bread Place bread on a flat surface. In a small ▲s 1 tablespoon spreadable reduced-fat available in the supermarket e.g. Mountain ▲s ¼ small avocado bowl, mash the avocado and sweet chilli bread, Lavash or Pita bread. sauce together. Spread evenly over wrap cream cheese ▲s 2 teaspoons sweet chilli sauce bread. Layer remaining ingredients along ▲s 1 medium tomato, sliced Variation ▲s 80g skinless cooked chicken breast, one edge. Roll bread up tightly to enclose ▲s 6 slices cucumber shredded filling and cut in half. ▲s 1 cup baby spinach or rocket leaves Use a combination of other vegetables such ▲s ½ small red capsicum, thinly sliced as grated carrot, blanched asparagus, ▲s ▲s 105g can no-added-salt pink salmon, sliced mushrooms, spring onions, sprouts, 1 spring onion, ends trimmed, chopped Hint drained capsicum strips or lettuce. (including green tops) There are many varieties of bread wraps ▲s 1 tablespoon roughly chopped coriander available in the supermarket e.g. Mountain Method Replace salmon with canned tuna in spring bread, Lavash or Pita bread. water, drained. You can also substitute a Place bread on a flat surface. Spread sliced boiled egg or 3 thin slices of leftover This is a great way to use up leftover roast cream cheese evenly over the wrap Preparation time: 10 minutes turkey, chicken or roast beef for the salmon. chicken meat. bread. Along one edge, layer the tomato, Serves: 1 cucumber, baby spinach leaves and salmon. Roll bread up tightly to enclose Serving suggestion Variation filling and cut in half. Try mixing the cream cheese and salmon Add 2 tablespoons grated reduced-fat together and spread over the wrap. cheese and toast in a sandwich maker until crisp and brown. Preparation time: 10 minutes Serves: 1

6 livelighter.com.au 7 Lunch Lunch

CRUNCHY TUNA SANDWICH GOURMET VEGETARIAN

Ingredients Season with pepper then top each with a lettuce leaf and the remaining slices of SANDWICH ▲s 425g can tuna in springwater, drained bread then cut the sandwich in half. ▲s 2 sticks celery, diced ▲s 1 spring onion, trimmed, chopped Variation (including green tops) Add 1 tablespoon of grated reduced-fat ▲s ½ teaspoon lemon pepper (optional) cheese to each sandwich and toast in a ▲s 2 tablespoons low-fat mayonnaise sandwich maker until crisp and brown. ▲s 8 slices wholegrain bread Add a squeeze of lemon juice instead of the ▲s 4 Cos lettuce leaves lemon pepper for extra flavour. ▲s Pepper, to taste Replace Cos lettuce with any other type of lettuce or salad leaves. Method Preparation time: 10 minutes Place tuna in a medium sized bowl and Serves: 2 break up the large pieces with a fork. Stir Preparation time: 10 minutes the celery, spring onion and lemon pepper Serves: 4 (optional) through the tuna, then add the mayonnaise and mix well to combine. Spread 4 slices of bread with ¼ of the tuna Ingredients finishing with the remaining slices of bread. Cut sandwich mixture each. ▲s 4 slices thick wholegrain bread in half. ▲s 2 teaspoons basil pesto ▲s 1 cup baby spinach, rocket or butter Variations lettuce leaves Replace Swiss cheese with ▲s 2 small tomatoes, sliced 4 baby bocconcini, thinly sliced. ▲s ¼ cup drained 97% fat-free semi-dried tomatoes, chopped Replace pesto with Baba ghanoush (eggplant dip) ▲s ¼ cup drained 97% fat-free marinated or hummus. artichokes, chopped ▲s ¼ small red capsicum, thinly sliced Add in any vegetables such as mushrooms, ▲s 8 basil leaves, roughly torn sweet potato or eggplant that have been chargrilled with minimal oil. ▲s 4 slices shaved reduced-fat Swiss cheese Toast in a sandwich maker until heated Method through and golden brown. Spread 2 slices of bread with pesto, then place half of the remaining ingredients on each slice before

8 livelighter.com.au 9 Lunch Dinner

SAVOURY TOASTIE FISH WITH LENTIL

Method Preparation time: 5 minutes SPINACH SALAD Microwave mushrooms on high (100%) for Cooking time: 3 minutes 45 seconds and strain excess moisture. In Serves: 2 a small bowl combine mushrooms, baked beans and spinach. Lightly spray sandwich maker with oil. Place 2 slices of bread Ingredients on the base of the sandwich maker then divide the filling over the 2 slices. Top with ▲s 3 small mushrooms, finely chopped remaining slices of bread and toast until ▲s ½ cup baked beans (or 130g can) heated through and golden brown. ▲s 6 leaves English spinach or rocket, washed and chopped Variation ▲s 4 slices wholegrain bread Replace spinach and mushrooms with other ▲s Olive or canola oil spray vegetables, such as Chinese cabbage (also Preparation time: 15 minutes called Wombok), or chopped capsicum. Cooking time: 20 minutes Serves: 4

Ingredients Method ▲s 8 unpeeled baby potatoes, washed Place unpeeled potatoes in a saucepan ▲s 400g can no-added-salt brown lentils, and cover with water. Bring to the boil and drained allow to simmer for 10 minutes or until you can easily pierce them with a knife. ▲s 2 cups (60g) baby spinach leaves Drain and set aside. While the potatoes ▲s 250g cherry tomatoes, quartered are cooking, combine the brown lentils, ▲s 3 spring onions, ends trimmed and spinach, tomatoes, spring onions and chopped (including green tops) parsley in a large bowl. In a separate ▲s cup chopped parsley small bowl combine balsamic vinegar and mustard to make a dressing. Mix dressing ▲s Olive or Canola oil spray through the lentil salad. Lightly spray a ▲s 4x 120g fillets firm white fish* large non-stick frypan with oil and heat ▲s Lemon wedges, to serve over medium heat. Add fish and cook each side for 2-3 minutes or until golden and Dressing cooked through. Serve fish with potatoes, ▲s 1 tablespoon balsamic vinegar lentil salad and lemon wedges. ▲s 1 teaspoon honey wholegrain mustard

*Barramundi, Snapper, Hake, Ling, Perch, Mackerel, Cod, Seabass or Coral trout. Recipe from Healthy Food Fast © State of Western Australia, 2012. Reproduced with permission 10 livelighter.com.au 11 Dinner Dinner

ASIAN CHICKEN SALAD MOROCCAN BEEF WITH

Ingredients leave chicken to rest in the liquid stock while preparing salad. Place the noodles in a ▲s COUSCOUS 2 skinless chicken breasts, visible fat large heatproof bowl and cover with boiling removed (approx. 500g total) water. Set aside for 5 minutes to soften. Drain ▲s Black pepper well. Add cabbage, carrot, spring onions, ▲s 2 cloves garlic, peeled and halved bean sprouts and mint. Roughly chop mint leaves and add to salad ingredients. Remove ▲s 4 coriander stalks, including roots and leaves chicken and garlic from liquid stock and set ▲s 100g rice stick noodles or vermicelli noodles aside to cool slightly. To make dressing, mash Preparation time: 20 minutes ▲s 3 cups finely shredded Chinese cabbage cooked garlic in a cup and combine with lime Cooking time: 20 minutes (approx. ½ large Chinese cabbage) juice, sweet chilli sauce, fish sauce and water. Serves: 6 ▲s 2 carrots, peeled, cut into match-sized strips Coarsely shred or thinly slice the chicken then add to the salad with dressing and combine. ▲s 4 spring onions, thinly sliced diagonally Serve immediately, topped with peanuts. (include green tops) Ingredients In a small bowl, combine remaining ¼ cup ▲s of orange juice and boiling water. Add the 3 cups bean sprouts (250g) Hint ▲s ½ cup 100% orange juice with no- orange juice mixture to couscous mix, cover ▲s ½ cup loosely packed mint leaves, This dish can be made in advance, but added-sugar and set aside. Place a metal steamer into a roughly torn dressing and peanuts are best to be added ▲s 3 teaspoons Moroccan seasoning large saucepan with a few centimetres of to salad just before serving. Dressing ▲s 6x 125g lean beef steak, fat trimmed water. Add beans and broccoli and bring to the boil. Steam with the lid on for 5-6 ▲s 2 tablespoons lime juice ▲s 1 cup boiling water Variation minutes or until bright green and tender. ▲s 2 tablespoons sweet chilli sauce ▲s ½ small red onion, finely diced For added spice, add a chopped red chilli to Meanwhile heat a large non-stick frypan. ▲s 2 teaspoons fish sauce the salad mix or sprinkle with white pepper. ▲s 10 dried apricots, chopped Drain steaks well and discard marinade. ▲s 1 tablespoon water ▲s 1 cup couscous Cook for 3 minutes on each side or until Replace the rice noodles with 100g fresh cooked to your liking. Remove from heat, ▲s ▲s 40g unsalted peanuts, roughly chopped egg noodles. If using dried egg noodles, 1 teaspoon ground cumin or ground cover and set aside to rest for 3 minutes. you will have to cook it according to the coriander Fluff couscous with a fork to separate grains Method packet directions. ▲s 420g can no-added-salt chickpeas, and stir through chickpeas and coriander. drained To poach chicken, place both chicken breasts Replace the rice noodles with ½ red capsicum in a medium saucepan with enough water to cut into strips and 1 sliced cucumber. ▲s ½ cup chopped coriander Hint ▲s just cover. Season with black pepper. Add 2 cups (250g) green beans, trimmed Microwave beans and broccoli in a covered Substitute poached chicken for 2 skinless garlic, coriander roots and stems, reserving ▲s 1 small head broccoli or broccolini, cut dish with 1-2 tablespoons of water on high breasts of a cooked roast chicken. leaves. Place over high heat and bring to into florets (100%) for 4 minutes until just tender. Stir the boil. Reduce heat and simmer with lid after 2 minutes to ensure even cooking. on for 2 minutes. Switch off heat, cover and Preparation time: 20 minutes Method Cooking time: 8 minutes Mix ¼ cup of orange juice and 2 teaspoons Variation Serves: 4 seasoning in a non-metal dish. Add steaks, Replace broccoli with 10 yellow squash. turning to coat in juice mixture. Cover and Replace beef with lamb steak. set aside for 20 minutes to marinate. In a large heatproof bowl combine onion, apricots, couscous, cumin or dried coriander and remaining teaspoon of seasoning.

12 livelighter.com.au 13 Dinner Dinner

ROAST LAMB WITH PEARS MOUSSAKA

Ingredients Method ▲s 1 leg of lamb (approximately 1 kg) Preheat oven to 200°C (180°C fan forced). ▲s 2 cloves garlic, crushed Mix garlic, oil and rosemary, rub over lamb. Set aside remaining mixture. Place lamb in ▲s 1 tablespoon olive oil baking dish in the middle of the oven and ▲s 3 tablespoons rosemary leaves, chopped cook for 15-20 minutes. Remove from the ▲s 3 pears, peeled, core removed and halved oven, brush with more of the oil, garlic, rosemary mixture and return to oven. Place ▲s 2 large unpeeled potatoes, cut into Preparation time: 40 minutes chunks all vegetables in a separate, lightly oiled baking dish and cook at the top of the oven, Cooking time: 45 minutes ▲s 1 sweet potato, peeled and cut into turning once. Total cooking should take 1 Serves: 6 chunks hour – 1 hour 20 minutes (for each 500g, ▲s ½ butternut pumpkin, peeled and cut allow 20-25 minutes for rare; 25-30 minutes into chunks for medium, 30-35 minutes for well done). ▲s 2 medium carrots, peeled and cut into Lamb should be just cooked and juicy and Ingredients Method large chunks vegetables brown and tender. Once cooked, remove lamb and vegetables from oven. Rest ▲s 1 medium eggplant, cut into 1cm slices Preheat oven to 200°C (180°C fan forced). the lamb and vegetables, wrapped in foil for ▲s 400g lean lamb mince Sprinkle eggplant with salt and leave for Preparation time: 30 minutes 30 minutes. Heat non-stick frypan and 10 minutes, before carving. ▲s 1 large onion, finely chopped Cooking time: 1 hour 20 minutes cook lamb over medium-high. Heat until ▲s 2 cloves garlic, crushed Serves: 6 browned. Remove lamb and cook the onion Hint ▲s 1 large carrot, peeled and grated and garlic in meat juices until softened. The sweeter vegetables such as pumpkin, ▲s 425g can no-added-salt crushed Return the meat, add carrot, tomatoes, sweet potato and pears will cook and brown tomatoes with herbs tomato paste and bay leaf, cover and faster than the potatoes. They may be removed simmer for 15-20 minutes. Heat the grill. ▲s early and covered with foil to keep warm. 1 tablespoon tomato paste Rinse eggplant slices with water and pat ▲s 1 bay leaf dry with paper towels. Spray eggplant Resting the meat makes carving easier. ▲s Olive or Canola oil spray lightly with oil and grill until golden on each side. Lay half the eggplant in a rectangle ▲s 1 tablespoon chopped parsley (optional) baking dish (approx. 30cm x 20cm). Cover Cheesy sauce with half the meat sauce. Repeat. In a saucepan, mix half a cup of milk with flour ▲s 1¼ cups low-fat milk until smooth. Stir in remaining milk. Cook, ▲s 1½ tablespoons plain flour stirring, over low heat until thickened. ▲s 15g grated Parmesan cheese Remove from heat and stir through Parmesan cheese. Stir in ricotta, cayenne ▲s 1 cup reduced-fat ricotta pepper and nutmeg. Pour over dish and ▲s Pinch cayenne pepper bake for 40-45 minutes until golden brown. ▲s Pinch ground nutmeg Sprinkle the chopped parsley, if using, over the top before serving.

Recipe from Healthy Food Fast © State of Western Recipe from Healthy Food Fast © State of Western Australia, 2012. Reproduced with permission Australia, 2012. Reproduced with permission 14 livelighter.com.au 15 Dinner Dessert

VEGIE LASAGNE ORANGE SEMOLINA PUDDING

Ingredients Preparation time: 30 minutes ▲s Olive or Canola oil spray Cooking time: 30 minutes ▲s ¼ cup semolina Serves: 4 ▲s 2 tablespoons sugar ▲s 600mL low-fat milk ▲s 2 large oranges ▲s 1 egg white

Preparation time: 25 minutes Method Cooking time: 30 minutes Preheat oven to 200°C (180°C fan Serves: 6 forced). Lightly spray 4 small 1½ cup capacity ovenproof bowls with oil. In a small saucepan, combine semolina and sugar. Add milk and stir over a medium Ingredients Method heat until thickened and smooth. Remove ▲s 500g pumpkin or sweet potato, peeled Preheat oven to 200°C (180°C fan forced). from heat. Finely grate the orange rind and sliced Microwave the pumpkin for 5 minutes, from both oranges. Remove the peel from ▲s 2 bunches English spinach or young then cool. Place spinach into boiling water both oranges and dice flesh, removing any Silver beet, washed and sliced until wilted, drain well and squeeze out seeds. Stir orange flesh and finely grated any excess liquid. In a large bowl combine rind into the semolina mixture. In a clean ▲s 500g reduced-fat ricotta cheese ricotta, onion and parsley. Arrange 3 sheets dry bowl, whisk the egg white until stiff but ▲s 6 spring onions, ends trimmed, chopped of lasagne on the base of an ovenproof pan not dry, then fold lightly and evenly into 1 (including green tops) (approx. 33cm x 23cm). Top with 3 each the semolina mixture. Spoon into dishes ▲s ½ cup chopped parsley leaves of pumpkin, tomato sauce and spinach and bake for 20-25 minutes until risen and golden brown. Serve pudding straight from ▲s 12 sheets instant lasagne, softened in ricotta mixture. Repeat twice and top with the oven. hot water remaining lasagne sheets. To make topping, break eggs into flour and mix until smooth. ▲s 425g jar no-added-salt tomato pasta Slowly add milk to flour mixture while Hint sauce whisking, pour into a saucepan and bring to the boil, continue whisking until smooth Alternatively bake in a large 1.5 litre Topping and thickened. Add pepper and ground capacity overproof dish for 25-30 minutes. ▲s 2 eggs nutmeg, pour over top of lasagne and Semolina is made from durum wheat and ▲s 2 tablespoons plain flour sprinkle with cheese. Bake for 30 minutes is yellow in colour. You will find it in most or until golden brown. ▲s 2 cups low-fat milk supermarkets in the baking aisle. ▲s Pinch pepper to taste ▲s Ground nutmeg to taste Serving suggestion ▲s ½ cup grated Parmesan or Romano Cut into squares and serve with a green cheese salad. Recipe from Healthy Food Fast © State of Western Australia, 2012. Reproduced with permission

16 livelighter.com.au 17 Dessert Snack

APRICOT CUSTARD FLAN CURRANT CARROT LOAF

Ingredients Method ▲s Olive or Canola oil spray Preheat oven to 200°C (180°C fan forced). ▲s ¼ cup plain flour Spray a 22cm diameter shallow ovenproof dish with oil. Combine flour, sugar, eggs, milk ▲s 1½ tablespoons caster sugar and vanilla in a bowl and mix well. Place ▲s 2 eggs apricots cut side down into dish, then pour egg ▲s 1 cup low-fat milk mixture on top and sprinkle with cinnamon. ▲s ½ teaspoon vanilla extract Bake for 30 minutes or until custard is set. Stand for 5 minutes before serving. ▲s 825g canned apricots in natural juice, drained well Hint ▲s 1 teaspoon ground cinnamon Alternatively bake individual serves in 4 small 1 cup capacity ovenproof dishes for 25 minutes. Preparation time: 10 minutes Cooking time: 30 minutes You can put the ingredients for the custard Serves: 6 batter into a blender jug or food processor Ingredients Preparation time: 15 minutes bowl and process for 30 seconds. ▲s Olive or Canola oil spray Cooking time: 1 hour 10 minutes ▲s 1 cup self-raising flour Serves: 12 Variation ▲s 1 cup wholemeal self-raising flour Use 600g of any kind of fresh seasonal fruit ▲s cup sugar 10 minutes or until a knife inserted into the or canned fruit (drained of natural juice) centre comes out clean. Cool in the tin then including peaches, plums, pears, apples, ▲s ¾ cup currants turn out onto wire rack. pitted cherries or frozen berries. ▲s 3 medium carrots, grated (1½ cups) ▲s 1 cup low-fat milk Hint ▲s 1 egg Store in an airtight container in a cool ▲s 1 tablespoon oil place. Best eaten within 3 days of baking. ▲s 1 teaspoon vanilla extract This loaf can be frozen. Method Individually wrap slices for a healthy lunch box treat. Preheat oven to 190°C (170°C fan forced). Lightly spray a 20cm loaf tin with oil. Sift flours into a medium sized bowl, returning Variation the husk remaining in the sieve to the bowl. Use other dried fruit such as sultanas, Add sugar, currants and carrot. Mix well to chopped dates, dried cranberries or dried combine. Measure milk in a medium bowl apricots instead of currants. and mix in egg, oil and vanilla. Add the wet ingredients to the dry ingredients and stir to mix. Spoon combined ingredients into the prepared tin and bake for 1 hour

18 livelighter.com.au 19 Snack Snack

DATE AND MUESLI SLICE FRUITY MUFFINS

Preparation time: 10 minutes Ingredients ▲s Cooking time: 35 minutes Olive or Canola oil spray ▲s Makes: 32 slices 2 medium apples, core removed, coarsely grated with skin left on ▲s cup water (80mL) ▲s ¼ cup margarine (50g) ▲s 2 cups seeded dates ▲s 2 cups natural muesli ▲s ½ cup plain flour ▲s ½ cup wholemeal plain flour Ingredients Method ▲s 1 teaspoon ground cinnamon ▲s Olive or Canola oil spray Preheat oven to 200°C (180°C fan forced). ▲s 1½ cups self-raising flour Lightly spray muffin tins with oil or line with paper cases. Sift flour, baking powder and Method ▲s ½ teaspoon baking powder bicarbonate of soda into a large bowl, Preheat oven to 180°C (160°C fan ▲s ½ teaspoon bicarbonate of soda returning the husk remaining in the sieve to forced). Lightly spray a slice tin (approx. ▲s 1 tablespoon caster sugar the bowl. Add sugar, bran, oats, sultanas 25cm x 30cm) with oil. Add apple, water, and apple and mix until well combined. margarine and dates to a small saucepan ▲s ½ cup bran* Place buttermilk, egg and mashed bananas and bring to the boil. Reduce heat, cover ▲s ½ cup rolled oats in a bowl and mix with a fork. Pour banana and simmer for a further 5 minutes until the ▲s ½ cup sultanas mixture into dry ingredients and gently fold apple is soft. Cook uncovered for a further ▲s together until just combined. Spoon into 5 minutes and stir occasionally until mixture 1 apple, core removed and diced, skin prepared muffin pan. Bake for 15 minutes thickens to a paste-like consistency. While left on for mini-muffins or 20 minutes for larger apple and date mixture is cooking, place ▲s ¾ cup buttermilk** muffins until firm and a knife inserted into muesli in a large frypan. Stir over low ▲s 1 egg the centre comes out clean. Allow to cool in heat for 5 minutes until lightly browned. ▲s 2 ripe bananas, mashed (1 cup) tin for 5 minutes then turn onto a wire rack. Sift flours into a large bowl, returning husk remaining in the sieve to the bowl. Add *Either ‘natural bran’ like wheat germ, or cinnamon and muesli to the flours and ‘processed bran’ like Allbran© may be used. Hint mix to combine. Stir into the date mixture Alternatively use oat bran or extra oats. Muffins freeze well in snap-lock bags, but then spoon into prepared tin. Bake for 20 are best eaten on the day they are made. minutes until firm. Cool in tin before cutting. **Substitute for buttermilk – add 1 teaspoon white vinegar to ¾ cup low-fat milk. Variation Hint Use currants, dried cranberries or chopped Preparation time: 20 minutes Use wooden or plastic spoon to stir muesli dried apricots instead of sultanas. so your frypan doesn’t get scratched. Cooking time: 20 minutes Makes: 12 muffins or 24 mini-muffins. Replace apple with pear to vary the flavour.

20 livelighter.com.au 21 Snack Kitchen Hints

SWEET POTATO

AND CHEESE MUFFINS Temperature Conversion Chart The recipes in this book indicate oven Measurements in this book refer to the temperature expressed in degrees Celsius. standard metric cup and spoon sets approved by the Standards Association of Celsius °C Fahrenheit °F Australia. A basic metric cup set consists of 1 1 cup, ½ cup, 3 cup and ¼ cup sizes. 160 325 180 375 Measurement Volume 200 400 ½ teaspoon = 2.5mL 240 475 1 teaspoon = 5mL 250 500 1 tablespoon = 20mL ¼ cup = 60mL

1 Abbreviations 3 cup = 80mL ½ cup = 125mL mL = milliltres (s) 1 cup = 250mL Ingredients Method g = gram (s) ▲s Olive or Canola oil spray Preheat oven to 200°C (180°C fan forced).  = time Microwave ▲s 1½ cups self-raising flour Lightly spray muffin tins with oil or line with = fruit and vegie paper cases. Sift flours into a medium sized ▲s ½ cup wholemeal self-raising flour serves per recipe Microwave cooking times may vary bowl, returning husk remaining in the sieve depending on the wattage of your ▲s ½ cup grated sweet potato, skin peeled to the bowl. Mix in sweet potato, cheese, microwave. Follow the manufacturer's ▲s 2 tablespoons grated Parmesan cheese capsicum, spring onion and pepper. In a directions. ▲s ½ red capsicum, finely diced bowl, whisk milk and eggs together. Add to dry ingredients and mix through until just ▲s 3 spring onions, ends trimmed, chopped combined. Spoon into prepared muffin pan. (include green tops) Bake for 25 minutes until muffins are firm ▲s Pepper, to taste and a knife inserted into the centre comes ▲s 1 cup low-fat milk out clean. Allow to cool in the tin for a few minutes then turn onto a wire rack. ▲s 2 eggs Variation For more information visit livelighter.com.au Preparation time: 10 minutes Replace sweet potato with potato or pumpkin. Cooking time: 25 minutes Makes: 12 muffins Replace capsicum with ¾ cup corn kernels. Come on, start to LiveLighter today! Hint Muffins freeze well in snap-lock bags, but are best eaten on the day they are made. ACKNOWLEDGMENTS Recipe development and testing by Sonia White Food photography by Simon Westlake, Illustrations 22 livelighter.com.au Food styling by Ursula Nairn 23 livelighter.com.au

Supported by OA004315