Blueberry Cookies

 

Here's a healthy treat for kids and adults a like.  This is one of my personal favorites.  Yummy! 

Preparation Time: 15 minutes

Ingredients:

75 g (2 3/4 oz) low fat polyunsaturated margarine

5 tablespoons artificial sweetener

1 egg, beaten

1/2 teaspoon vanilla essence

a pinch of salt

175 g (6 oz) self raising flour, sifted

grated zest of a lemon

150 g (5 1/2 oz) fresh blueberries

Directions:

1. Preheat the oven to Gas Mark 4/180ºC/fan oven 160ºC and line two baking sheets with baking parchment.

2. Cream together the margarine and sweetener until light and fluffy and then add the egg and vanilla extract and beat again. Add the salt, flour and lemon zest. Stir together until you have a smooth dough.

3. Place tablespoons of the dough on to the baking sheets, spaced well apart and shape each one into a round. Press the blueberries into the top of the cookies and bake for 12-15 minutes, until golden. Cool on a wire rack.

*Makes: 12 cookies

Cook’s tip:

Use vanilla essence (or extract), rather than vanilla flavouring, which may smell like vanilla, but is nothing like the real thing.

Per Serving: 83 Calories 

SOURCE:  Blueberry Cookies

Blueberry

Kale and Bacon Broth

 

A comforting soup made with cheap ingredients like fresh kale and bacon.

Preparation Time:  40 - 45 minutes

Ingredients:

2tbsp sunflower oil

1 large red onion, peeled and sliced

2 cloves garlic, peeled and crushed

6-8 rashers smoked streaky bacon, chopped

500g (1lb) potatoes, peeled and cut into chunks

1 litre (1¾ pints) ham or vegetable stock

200g (7oz) kale, finely shredded

Salt and ground black pepper

Directions: 

1. Heat the oil in a large pan and add the onion, garlic and bacon. Cook over a medium heat for 7-10 minutes, stirring occasionally, until the ingredients have started to turn a light golden colour.

2. Add the potatoes to the pan and cook for a further 2-3 minutes, stirring occasionally. Pour in the stock and bring the mixture to the boil. Reduce the heat and then simmer the broth for about 15-20 minutes, until the potatoes are soft.

3. Remove the pan from the heat and use a potato masher to break up the potatoes, leaving them slightly chunky.

4. Return the pan to the heat and bring to the boil, then add the shredded kale to the pan and simmer for about 5 minutes, until the kale is just tender. Season to taste and serve straight away.

*3-4 Servings

Per Serving:

Calories per serving: 324

Fat per serving: 19g

Saturated fat per serving: 5g

SOURCE:  Kale and Bacon Broth

Kale

Garden Fresh Low Fat Ratatouille

Ingredients: 

2 tbsp olive oil 

4-5 cloves garlic, crushed and finely chopped
1 large Vidalia (sweet) onion, quartered and very thinly sliced
1 small eggplant, cubed
2 green (or red, yellow, or orange) bell peppers, coarsely chopped
4 large tomatoes, coarsely chopped, or 2 cans (14.5 ounces each) diced tomatoes
3-4 small zucchini and/or yellow squash, cut into 1/2 inch slices
1 tsp dried leaf basil (double this if using fresh)
1/2 tsp dried leaf oregano (double this if using fresh)
1/4 tsp dried leaf thyme (double this if using fresh)
2 tbsp chopped fresh parsley
Freshly ground pepper and salt to taste

Directions:
1.  In a 4-quart saucepan, heat olive oil over medium-high heat. 

2.  Add garlic and onions and cook, stirring often, until softened, about 6 to 7 minutes (you can cover the saucepan to “sweat” the onions for a while and speed up cooking). 

3.  Add eggplant; stir until coated with oil. 

4.  Add peppers and zucchini; stir to combine. 

5.  Cover and cook for 10 minutes, stirring occasionally to keep vegetables from sticking.

6.  Add tomatoes and herbs; mix well. 

7.  Cover and cook over low heat about 15 minutes, or until eggplant is tender but not too soft.

* Serves 4

SOURCE:  Garden Fresh Low Fat Ratatouille

Breakfast Parfait

Here's a nutritious and very simple recipe to start your day right.  It's perfect when you're in a hurry, but still don't want to miss your day's energy boost!

Preparation Time: 10 minutes 

Ingredients:

3/4 cup low-fat cottage cheese, or low-fat plain yogurt
1 cup pineapple chunks, papaya chunks or cling peaches
2 teaspoons toasted wheat germ  

Directions:

Place cottage cheese (or yogurt) in a small bowl. Top with fruit and sprinkle with wheat germ. 

*1 serving

Per Serving:

Calories 248

Carbohydrates 35 grams

Fat 2 grams

Protein 23 grams

Dietary Fiber 3 grams

Saturated Fat 1 gram

Monounsaturated Fat 1 gram

Cholesterol 7 mg

Potassium 414 mg

Sodium 24 mg

SOURCE: Breakfast Parfait