Monday, 17 June 2013

Two recipes for you to try this week...

My winning recipes of the week:

Tropical Inspired Pancakes

Serves: 1


  • Oat flour (grind/blend rolled oats in processor) - could use any flour/meal but oat is low GI
  • Mashed banana/crushed pineapple
  • 15g/1Tbsp low fat unsweetened Yogurt - or lite cottage cheese for more protein
  • 1/4 tsp Baking powder
  • 1/8 tsp Baking soda
  • Sweetener of your choice (optional - the fruit gives plenty)
  • Shredded coconut  - to taste: I put in about 1/2 Tbsp
  • 1 egg white/equivalent of egg replacer (I used Orgrans)
  • 1/4 tsp Ground ginger
  • Milk/water to get to the right consistency (Optional)
Blend all the ingredients in a processor or bullet blender and add the additional water/milk until the batter reaches the desired thickness.

To serve: 
I spread/drizzled my home-made coconut butter over them with sugar free maple syrup and some low fat yogurt. Some chopped tropical fruit like mango, pineapple etc. would be nice on top too.

Sun-dried Tomato and Red Lentil 'Hummus'

This is great to eat straight with carrot sticks or on whole-grain crackers etc. or in a wrap. I have used it as a pasta sauce - thinning it out with some left-over pasta water. I plan to use it in a vegetarian roasted vegetable lasagna this week too - yum!

Yield: 1 heaping cup

  • 1/2 cup uncooked red lentils + 1 & 1/4 cup water
  • 1/4 cup sun-dried tomatoes (not in oil)
  • 1 garlic clove, peeled
  • 5 tbsp fresh lemon juice
  • 1 tbsp tahini
  • 1 tsp extra virgin olive oil
  • 1/4 tsp fine grain sea salt, or to taste
  • water to thin out, if needed
  • Herbs & seasonings of choice, if desired

Nutritional info (without tomatoes): (per 2 tbsp) 45 cals, 1 gram fat, 7 grams carbs, 60 mg sodium, 1 gram fibre, 3 grams protein.

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