+ Mini Pizzas
Ideal for a quick tasty snack or even lunch! If ciabatta bread is not available then why not use French bread, English muffins or even a crumpet?
15ml/1tbsp Olive oil
½ Onion, sliced
1 Clove garlic, crushed
2 Rashers lean, smoked, back bacon, chopped
2.5ml/ ½tsp
Dried oregano
8 Cherry tomatoes, halved
4 Slices ciabatta bread
Heat the oil in a medium frying pan. Add the onion, garlic, bacon and oregano and sauté for 4-5 minutes or until the onion is softened and the bacon is browned. Add the tomatoes and continue to cook for 1-2 minutes or until they begin to soften, remove from the heat. Meanwhile, toast the bread on both sides.
Divide the tomato mixture between the toasts and serve immediately.
Cook’s note: You can reduce the calories and make this into a vegetarian snack by cutting out the bacon and using a few extra tomatoes.
+ Banana and Date Bars
Perfect for packed lunch boxes or as teatime treats and ideal eaten before exercise.
175g/6oz Stoned dates, chopped
125ml/4floz Water
3 Medium bananas, mashed
250g/9oz Reduced fat monounsaturated spread
25g/1oz Soft brown sugar
175g/6oz Plain wholemeal flour
5ml/1tsp. Baking powder
200g/7oz Rolled oats
Place the dates in a saucepan with the water and simmer for 10 minutes until soft and forms a paste. Remove from the heat and stir in the banana.
Melt the margarine and sugar in a saucepan. Remove from the heat and stir in the flour, baking powder and rolled oats. Press half the mixture into the base of a lightly greased 18cm x 27cm (7 x11”) shallow tin. Spoon the date and banana mixture over the top, cover with the remaining oat mixture and press down gently.
Bake in a preheated oven at 180 C/350 F/Gas Mark 4 for 30 minutes until evenly browned.
Allow to cool in the tin for 10 minutes then cut into 16 bars. Remove from the tin and cool on a wire rack.
Not suitable for freezing.
+ Courgette and Parmesan muffins
Muffins can be quite high in calories. However this recipe cuts down on fat and, by using wholemeal flour and courgettes, provides a healthy, tasty high fibre snack that’s ideal for lunch, perhaps with a bean salad.
175g/6oz Plain wholemeal flour
100g/4oz Plain flour
2.5ml/ ½tsp salt
30ml/2 tbsp. Baking powder
10ml/2ts Mustard powder
50g/2oz Parmesan cheese, grated
100g/4oz Polyunsaturated margarine, melted
2 medium Eggs
250ml/9floz Skimmed milk
1 Medium courgette, grated
Sift the flours, salt, baking powder and mustard powder into a large bowl. Tip any bran remaining in the sieve back into the bowl. Stir in all but 15ml/1tbsp of the parmesan cheese.
In another bowl mix together the melted margarine, eggs and the milk. Pour this mixture over the flour, add the courgette and, using a large metal spoon bring the mixture together quickly – don’t overbeat or the muffins will be heavy.
Line a muffin tin with 12 muffin cases. Spoon in the mixture, sprinkle the rest of the parmesan cheese over the top.
Bake in a preheated oven at 200 C/400 F/Gas mark 6 for 25 minutes or until risen and golden. Serve warm.
Suitable for freezing.
Serves 12.
+ Bean and Tuna Pasta Salad
By choosing tuna canned in water rather than oil you reduce the fat and calorie content of the salad but till retain omega-3 fatty acid which have been shown to protect against heart disease and can be beneficial if you suffer with arthritis.
275g/10oz Wholewheat pasta twists
100g/4oz French beans, trimmed and halved
1 x 400g can Mixed bean salad, drained
1 x 200g can Tuna in water, drained and flaked
60ml/4tbsp Oil free vinaigrette
30ml/2tbp Fresh parsley, chopped
Cook the pasta according to pack instructions. Two minutes before the end of cooking time add the French beans. Drain and refresh the pasta and beans under cold water.
In a large bowl combine the pasta and beans with the remaining ingredients, chill for 1 hour then serve.
Serves 4-6.
+ Pitta pockets
Pitta breads are so versatile that you can use them with any low fat filling of your choice. Ideal for packed lunches, or picnics, or eating on the hop.
1 Wholemeal Pitta bread
100g/4oz Low fat cottage cheese
15ml/1tbspPesto Salt and black pepper
¼ small red pepper, sliced Salad leaves or watercress
Place the Pitta bread in the toaster and toast for about one minute or until piping hot. Meanwhile mix together the cottage cheese and the Pesto and season to taste.
Cut the Pitta in half then fill with the red pepper, watercress and the cottage cheese mixture.
Pittas can be prepared the night before, wrapped in foil and stored in the fridge.
Serves 1
+ Marmalade and carrot Loaf
This high fibre, low fat, low sugar cake makes an ideal snack any time of day. The recipe is adapted from carrot cake, with a fat free topping of marmalade.
200g/7oz Plain wholemeal flour
7.5ml/1 ½tsp Ground ginger
5ml/1tsp Baking powder
40g/1 ½oz Polyunsaturated margarine
40g/1 ½oz Dark muscovado sugar
225g/8oz Carrots, grated
50g/2oz Raisins
60ml/4tbsp Ginger marmalade
1 medium Egg, beaten
60ml/4tbsp Skimmed milk
Mix the flour with the ginger and baking powder in a large bowl, then rub in the fat until the mixture resembles breadcrumbs.
Stir in the sugar, carrots and raisins. Mix 45ml/3tbsp marmalade with the egg and the milk and add to the dry ingredients. Stir well.
Bake in a preheated oven at 170 C/325 F/Gas Mark 3, for 45 minutes or until firm to touch and golden.
Brush cake with remaining marmalade and cool completely.
Wrap well and store in an airtight container.
Suitable for freezing.
Serves 12-14
