Tag Archives: lower saturated fat

Brownies with a difference

What a great way to increase your fibre intake….

These brownies are delicious, you would not know that they have chickpeas in them!

The addition of chickpeas allows the amount of fat you would normally add to brownies to be greatly reduced and of course the fibre greatly increased.

I was a bit doubtful myself as to what they would turn out like, but I will definitely be making them again…enjoy!

Hi Fibre Brownies

Makes 16 brownies

Ingredients

  • 1 tbsp linseeds
  • 1 cup cooked chickpeas, drained and rinsed
  • 1 1/2 tsp vanilla essence
  • 1/2 cup canola oil
  • 4  eggs
  • 3/4 cup wholemeal self raising flour
  • 1 1/4 cups sugar
  • 1/2 cup dark cocoa powder

Directions

Preheat oven to 170ºC

Line a 8″ x 8″ cake tin with baking paper.

In a blender, process linseeds to a fine powder.  Add chickpeas and process until smooth.  Add vanilla, oil
and eggs.  Blend for 10-20 seconds to a smooth consistency.

In a mixing bowl, combine sifted flour, sugar and cocoa.

Add combined bean mixture to dry ingredients, mix well.

Pour batter into baking dish.

Bake for 30-35  minutes, or until brownies are cooked through and knife inserted in the centre comes out clean.

Each (60g) brownie has 816kJ or 194 calories, 1 g of saturated fat and 2g of fibre

Advertisements

Leave a comment

Filed under Chocolate, Slices

Peanut Butter Coconut and Oat Biscuits

These are really yummy

 A delicious crunchy biscuit that is great to eat any time of the day

 Easy and quick to make, just don’t spoil your dinner by eating too many!!

 

Enjoy 🙂

Peanut Butter Coconut and Oat Biscuits

Makes 32 biscuits

  • 1/4 cup canola or olive oil
  • 1/4 cup peanut butter
  • 1 tablespoon castor sugar
  • 1/4 cup brown sugar
  • 1 egg
  • 1 tsp vanilla
  • 1/4 cup desiccated coconut
  • 1 ½ cups whole rolled oats
  • 1/2 cup unbleached plain flour
  • 1 tablespoon unprocessed wheat or oat bran

Preheat oven to 170 degrees. 

Line 2 baking trays with greaseproof paper 

Using a wooden spoon, mix together oil and peanut butter then add egg, sugars and vanilla and mix until well combined.

Add coconut, oats, sifted flour and bran all in one go and mix until just combined, do not over mix. 

Using 2 teaspoons, drop heaped teaspoonsful onto a baking tray. Gently press to flatten completely with slightly damp fingers and bake for 12-14 minutes or until lightly browned. 

Each delicious biscuit has 280kJ/67 calories

3g fat, 0.7 saturated fat

6g carbohydrate, 1g fibre

1 Comment

Filed under Biscuits

My 4 ingredient Quick & Easy Creamy Pumpkin Soup

As much as I love to cook, and cook from scratch, I do appreciate a good tasty recipe with not too many ingredients and no fussing about!  A recipe where for only a few minutes of chopping and blending a good amount of delicious food is produced.  This pumpkin soup is a staple recipe of mine that I make often as it fits in this category – it is soooo incredibly quick and easy and it is very yummy.

Pumpkins are one of my favorite vegetables when cooking as they go in virtually anything, sweet or savoury – muffins, cupcakes, casseroles, curries….and who doesn’t like pumpkin soup!  I love butternut pumpkin as the flesh is not too hard so it is easy to cut and most of the time you don’t need to take the skin off which saves time and adds extra fibre (doesn’t a dietitian love that!).  Pumpkins are in season right now which is why the price has come right down.  My butternut pumpkin (weighing nearly 2kg) cost only a little over $1 which makes for a very cheap soup 🙂

This would be a great snack for kids after school at this time of year as not only will it help to warm them up, it is a great way of getting extra vegetable serves into them!  Of course a larger serve makes a great lunch with some wholegrain or sourdough toast topped with a lean protein like chicken, tuna, salmon or low fat cheese.  This is what we had for lunch today and it was delicious.  Enjoy 🙂

Creamy Pumpkin Soup

Makes 10 snack sized servings (320g per serve = 1 1/3 cups approx)

  • 1.75kg butternut pumpkin (= 1.6kg pumpkin after discarding seeds etc)
  • 2 medium sized brown onions
  • 1.2 litres stock or water + 1 heaped Tablespoon Massel stock powder (vegetable or chicken)
  • 1 cup evaporated milk – the light and creamy one

Cut pumpkin in half just above the bottom bulb shaped bit

Cut off the hard top bit that was attached to the plant, then without taking the skin off, roughly chop this section of the pumpkin.  The smaller you cut it will cut down on the cooking time.

Cut the very bottom off the bottom bit that has the seeds in it, then chop it in half lengthways, then in half again (so it is now in quarters).  Using a spoon you can now easily scoop the seeds out.  Again without skinning it, chop all four sections roughly.  Add all of the pumpkin to a reasonable sized pot = one that can easily hold approx 3 1/2 litres of soup.

Chop top and bottom off onions and cut into quarters.  This is the easiest way to peel them.  Place peeled onions in pot.

Add stock or water and stock powder to the pot, place lid on pot and over a high heat bring to the boil.  Once at boil, turn heat down to a simmer and with the lid still on, continue to cook for 15-30 minutes depending on size of pumpkin (larger sized pumpkin pieces will require longer cooking)

Blend either in food processor or with hand blender.  When smooth, add evaporated milk and stir thorough.  Taste and add a little salt or pepper according to your requirements.  Some fresh chopped herbs like parsley or coriander can also be sprinkled on top.

   Per serving  –  103 Calories    6g Protein   

1g Fat   0.8g Saturated Fat    16g Carbohydrate   3g Fibre   

120mg Calcium (that’s more than 10% of the daily requirements for most of us!)

Leave a comment

Filed under Soups, Uncategorized

Anzacs made with Olive Oil

Staying on my healthier biscuit theme, I love anzacs and always thought of them as a healthier choice, I guess due to the oats.  Of course the first time I made them I quickly realised that they weren’t so ‘healthy’ but that certainly didn’t stop me from continuing to make and eat them!

In the past I’ve tried to make an anzac with less sugar and butter, but they have never come close to the deliciousness of the original.  So I decided not to bother for a slight saving of calories and fat!

Thinking outside the square this time, I chose to just try reducing the saturated fat by using oil instead of butter and this seemed to work.  This version also has slightly less sugar than the original recipe and an increase in fibre from using wholemeal flour.

Note that this does not cut down the calories, just reduces the saturated fat – however this is important for everyone, and especially important for those with high cholesterol.  Regardless, these biscuits are very moreish.  Enjoy 🙂

Olive Oil Anzacs

Makes 20

  • 1/2 cup wholemeal flour
  • 1/2 cup quick cooking oats
  • 1/2 cup dessicated coconut
  • 1 1/2 Tablespoons sandy brown sugar
  • 2 Tablespoons golden syrup
  • 2 1/2 Tablespoons olive  oil
  • 2 teaspoons boiling water
  • 1/2 teaspoon bicarbonate of soda

Preheat oven to 170 degrees.  Line 2 flat trays with baking paper.

Sift flour into a medium sized bowl.  Add oats, coconut and sugar.

Place golden syrup and oil in small saucepan and heat until bubbles just start to appear on the surface.

Add boiling water and bicarbonate soda and stir until well mixed through.

Quickly pour into bowl with dry ingredients and mix through thoroughly. 

Shape heaped teaspoons of mix into balls and place on trays, flattening well.

Bake for 10-12 minutes, until golden brown.  When cooled, if there are any left, store in an airtight container.

Original recipe – each 14g biscuit has 65 calories, 3.7g fat, 2.6g saturated fat, 3.7g sugar, 0.5g fibre per biscuit

New version – each 14g biscuit has 64 calories, 3.7g total fat, 1.4g saturated fat, 3.1g sugar, 0.8g fibre

I figure that is an improvement!

1 Comment

Filed under Biscuits