better for you eCookbook

Scrumptious Carrot Cake

page 1

Delicious Berry Muffins

Page 2

High Fibre Seed Loaf

Page 3

Orange & Ricotta Hot Cakes

Page 4

Ginger, Almond & Ryemeal Biscotti Page 5 Rhubarb & Apple Crumble

Page 6

Wholemeal Apricot & Date Slice

Page 7

Power Bran Muffins

Page 8

Tex Mex Cornmeal Crust Topping

Page 9

Fabulous Fruit Loaf

Page 10

Apricot Dreams

Page 11

Sunshine Berry Smoothie

Page 12

pg. 1

scrumptious

carrot cake

Who can resist a moist carrot cake? This is the perfect cake to take to a friend’s place for dessert or bake it as a reward for yourself. The best part is it’s Wheat & Gluten free!

Ingredients

Method Step 1 Preheat oven to 180˚C. Line a 20cm cake tin (6cm deep) with baking paper and grease well

1 ½ cups Healtheries Simple Baking Mix 1 tsp mixed spice ½ tsp ground cinnamon ½ tsp ground ginger ½ tsp baking soda ½ cup caster sugar ½ cup brown sugar 3 large eggs 1 cup sunflower or canola oil 1 tsp vanilla essence ¾ cup chopped walnuts 2 cups grated carrot ½ cup sultanas or raisins 2 Tbsp desiccated coconut Optional: Cream Cheese Frosting 125g cream cheese. Softened 2 ½ cups icing sugar 50g butter, softened

Serves: 5-10 Baking Time: 55-60 minutes

Step 2 Sift Simple Baking Mix, spices and soda into a large mixing bowl. Add all remaining ingredients and stir with a wooden spoon until just combined, don’t beat. Step 3 Pour cake mixture into prepared tin and smooth the surface. Bake for about 5560 minutes. The cake is cooked when a skewer inserted into the centre of the cake comes out clean. Step 4 Remove from oven and remove from cake tin, peel away the paper and allow to cool. Serve with low fat natural yoghurt or ice with cream cheese frosting if desired. Cream Cheese Frosting Beat all ingredients together until smooth frosting consistency. Spread over top of cake.

Wheat and Gluten free

pg. 2

DELICIOUS

berry muffins

These delicious Wheat & Gluten free muffins are so simple and easy to make. Perfect for afternoon tea or as a weekend picnic. Enjoy!

Ingredients

Method

1 ½ cups Simple Baking Mix 2 tsp baking powder ½ cup sugar ¾ cup fresh or frozen berries ½ cup reduced fat milk 2 Tbsp vegetable oil 1 egg ½ tsp vanilla essence

Step 1 Preheat oven to 200˚C. Grease 8 medium muffin tins Step 2 Combine Simple Baking Mix, baking powder and sugar in a large bowl. Add berries and toss lightly to coat. Step 3 In another bowl add milk, oil, egg, vanilla essence and whisk. Step 4 Pour liquid ingredients over dry ingredients and mix lightly until ingredients are just combined. Step 5 Spoon into prepared muffin tins and bake for about 20-25 minutes. Stand muffins for 5 minutes before removing from tins.

Serves: makes 8 muffins Baking Time: 20-25 minutes

Wheat and Gluten free

pg. 3

high fibre

seed loaf

There is nothing better than a fresh home made loaf of bread. This delicious recipe combines wholesome seeds with Simple Bread Mix, making this a lovely Wheat and Gluten free loaf that also high in Fibre.

Ingredients

Method

1 Tbsp Sago 5 Tbsp Plain Yoghurt 1 tsp Sugar 2 Tbsp Whole Linseed ½ cup Potato Flour ¹ ⁄³cup Sunflower Seeds ¹ ⁄³cup Pumpkin Seeds 1 tbsp Healtheries Ground Linseed 500g Healtheries Simple Bread Mix 1 ½ tsp (5g) Active Dry Yeast 1 Tbsp Milk Powder ½ tsp Salt 2 ¼ cups Cold Water

Step 1 Soak sago in yoghurt for 4 hours or overnight. Step 2 Mix together the Simple Bread Mix, yeast, sugar, milk powder, linseed (whole and ground), salt and potato flour. Add pumpkin seeds and sunflower seeds. Step 3 Make a well in the centre & add the yoghurt/ sago mixture that you have already soaked overnight. Step 4 Add 1 and ¹ ⁄³cups of water and continue to add more until the mixture looks slightly sticky. Step 5 Spoon the mixture into your breadmaker pan, pressing the mixture down to eliminate any air pockets and then bake as per the breadmakers instructions.

Tip: A Panasonic Bread maker was used for this recipe. On this Bread Maker for a 3 hour cycle press the ‘Select’ button to obtain the wholewheat setting and then select the ‘Option’ button for ‘Rapid Bake’ setting. For a Breville or other brand Bread Maker then a shorter cycle will be required (2 to 2.5 hours).

Serves: makes 1 loaf/ Serves 7 Baking Time: 2-3 hours

(depending on your breadmaker)

Wheat and Gluten free

pg. 4

GLUTEN FREE orange & ricotta

feather-light hot cakes

Serve these hot cakes with sliced fresh fruit and maple syrup for a wonderful gluten-free weekend breakfast or brunch

Ingredients

Method

1 tsp Edmonds Wheat & Gluten Free baking powder 3 Tbsp sugar ½ tsp salt 1½ cups Healtheries Ground Rice Flour 4 eggs, separated ¼ cup reduced fat milk 2 cups reduced fat Greek yoghurt 1 tsp vanilla extract finely grated zest of ½ orange 1 cup reduced fat ricotta cheese

Step 1 Combine all the dry ingredients in a large mixing bowl. Separate the eggs, (reserving egg whites for later use) and using another bowl lightly whisk the egg yolks with the milk and Greek yoghurt. Make a well in the dry ingredients and fold the liquid ingredients through. Mix in the vanilla, orange zest and ricotta cheese. Step 2 Cover and refrigerate the batter if not cooking at once can be stored up to 12 hours. Step 3 Just before cooking, whisk the egg whites until they form soft peaks. Gently fold through the batter. Step 4 Heat a frying pan over medium heat with 1 tsp of butter or a little oil. Drop spoonfuls of the mixture into the pan. Cook each side for about 1 minute until golden and the mixture is fully set through the centre. Step 5 Transfer hot cakes to a cooling rack once cooked. Repeat to cook all the mixture, adding a little more butter to the pan between batches.

Serves: 24 hot cakes, serves 6 Baking Time:15 minutes

pg. 5

ginger, almond

& rye meal

biscotti

With no added fat, these crisp dunking biscuits are the perfect choice for guilt-free indulgence.

Ingredients

Method

1 cup Healtheries Stoneground Rye Meal Flour 1 cup plain flour ¾ cup caster sugar 4 tsp baking powder ¼ tsp salt 2 tsp ground ginger 1 cup whole blanched almonds ½ cup crystallised ginger, roughly chopped 2 large eggs 1 egg yolk

Step 1 Preheat oven to 170°C fan bake (180°C regular bake). Combine the dry ingredients in a bowl. Stir in almonds and crystallised ginger. Step 2 In another bowl, lightly beat eggs and yolk with a fork. Add to dry ingredients and mix into a soft, slightly sticky dough. Step 3 Lightly flour hands, and roll the dough into a log shape about 40cm long. Place log on a baking tray lined with baking paper. Step 4 Bake for 30 minutes or until risen and lightly golden. Step 5 Reduce oven temperature to 120°C. Cool the loaf for 20 minutes before cutting into slices, as thin as possible. Step 6 Arrange slices on baking trays in a single layer and rebake for 30 minutes, or until dry and crisp. Storage: Cool and store in an airtight container. These keep fresh for 3-4 weeks.

Serves: 50 biscuits Baking Time:60 minutes (plus cooling time)

pg. 6

rhubarb & apple

crumble

This terrific crumble topping can be made in bulk and stored in the fridge or freezer for easy use. Any kind of fruit can be used in the base, allow about 3½ cups fruit.

Ingredients

Method

Crumble topping

Step 1 Preheat oven to 180°C fan bake (190°C regular bake).

1 cup Healtheries Stabilised Wheatgerm 1 cup brown sugar, lightly packed 2 cups rolled oats 1 tsp ground cinnamon ½ tsp ground cloves 100g low fat spread (or butter), melted

Step 2 Combine all topping ingredients in a bowl.

Fruit

Storage: Cooked fruit crumble will keep in the fridge for several days or can be frozen. Reheat to serve in oven or microwave.

4 cups cooked apples 2-3 stalks raw rhubarb, cut in 2cm sections, or 1 cup berries

Serves: serves 6 Baking Time: 35 minutes

Step 3 Place apple in a shallow baking dish about 25cm diameter. Top with rhubarb or sliced berries. Sprinkle crumble topping over the top then press firmly to compact. Step 4 Bake for 35 minutes or until topping is crisp and golden. Serve hot with ice cream or yoghurt.

pg. 7

wholemeal

apricot & date slice

Packed with the goodness of whole grains and dried fruits, this yummy slice is sure to become a family favourite. Cooked apples also make a nice filling in place of the apricots and dates.

Ingredients

Method

Base 2 cups Healtheries Stoneground Wholemeal Flour 2 tsp baking powder 1 cup rolled oats ½ cup raw sugar zest of 1 lemon 100g butter 1 egg ¼ cup reduced fat milk

Step 1 Preheat oven to 160°C fan bake (170 °C regular bake).

Filling 1½ cups pitted dates, chopped 1 cup dried apricots, chopped ¼ tsp baking soda 1½ cups water Topping 3 egg whites ½ cup sugar ½ cup thread coconut ½ cup rolled oats

Serves: 24 squares Baking Time: 35-40 minutes

Step 2 To prepare the base, place flour, baking powder, oats, sugar and zest in a mixing bowl. Step 3 In a separate pot, melt butter. Remove from heat and mix in egg and milk. Add to dry ingredients and combine. The mixture should be crumbly but hold together when pressed. Step 4 Line a sponge roll tin (30 x 24 cm) with baking paper. Press mixture into tin. Step 5 To prepare filling, place dates and apricots in a pot with water and baking soda and simmer for 5 minutes. Remove from heat and stir with a fork to evenly combine. Spread over the base. Step 6 To prepare topping, whisk egg whites in a clean bowl until they start to fluff. Mix in sugar, coconut and oats. Spread over the filling. Step 7 Bake for 35-40 minutes or until golden. Allow to cool then cut into 24 squares. Storage: Store in a covered container in a cool place. Slice will keep fresh for 4 or 5 days.

pg. 8

POWER

bran muffins

These yummy muffins are handy to have in the freezer for an on the run breakfast or morning tea treat. They also freeze well - take out of the freezer an hour before serving to thaw or reheat in microwave

Ingredients

Method

1 cup plain flour 1 cup Healtheries Bran Flakes ½ cup Healtheries Ground LSA (Linseed, Sunflower seed and Almond meal) 1 Tbsp cinnamon 1 tsp ground ginger 3 tsp baking powder 50g butter 3 Tbsp golden syrup ½ cup brown sugar, lightly packed 1 tsp baking soda 2 Tbsp orange juice 1 cup plain unsweetened pouring yoghurt 2 medium ripe bananas, mashed

Step 1 Preheat oven to 190°C fan bake (200°C regular bake).

Serves: 12 muffins Baking Time: 12-15 minutes

Step 2 Place flour, bran flakes, LSA, cinnamon, ginger and baking powder into a large bowl. Step 3 In a small saucepan heat together butter, golden syrup and brown sugar until butter is melted (or microwave for about 75 seconds). Remove from heat. Step 4 Mix the baking soda with the orange juice and stir into heated butter mixture with yoghurt and bananas. Make a well in the dry ingredients and pour in the liquid mixture. Step 5 Use a large spoon to fold the mixture together until just combined. Do not overmix. Spoon mixture into 12 greased muffin tins. Bake until risen, golden and set . Leave in the tins for 2-5 minutes before turning muffins out. Store in an airtight container.

pg. 9

TEX MEX cornmeal

crust topping

This makes a terrific topping for any kind of chilli or vegetarian pie. We’ve included our favourite simple and delicious ‘meal in one dish’.

Ingredients

Method

2 cups Healtheries Ground Cornmeal Flour 2 tsp baking powder ¼ tsp salt ½ tsp chilli powder 2 eggs 1 cup reduced fat milk 3 Tbsp extra virgin olive oil 1 cup grated Tasty cheese, plus optional cheese to top as preferred (or Edam cheese for lower fat option)

Step 1 Preheat oven 180°C fan bake (190°C regular bake). Step 2 Place the dry ingredients into a large bowl. In a separate bowl, whisk together the egg, milk and oil. Make a well in the dry ingredients and pour in the liquids. Whisk evenly to combine. Mix in 1 cup cheese. Step 3 Pour over prepared chilli base (see below, or use any other meat or vegetable base of your choice). Top with extra cheese if desired. Step 4 Bake for 25 minutes or until risen and golden. Serve hot. Speedy Texas Beef and Bean Base In a pot place 400g lean mince, 1 Tbsp Cajun spice mix, 1 tsp ground cumin, 1 cup water and 400g diced tomatoes in juice. Bring to a simmer for 10-15 minutes, stirring frequently so the mince does not clump together. Add 2 x 400g cans Mexican bean mix or chilli beans, simmer 5 minutes and season to taste.

Serves: 6 Baking Time: 25 minutes

pg. 10

fabulous

FRUIT LOAF

This Wholesome Fruit Loaf is great for lunches and snacks and keeps in an airtight tin for up to 2 weeks or can be frozen. Gluten-free cooks can make this recipe using Healtheries Simple Wheat and Gluten Free Baking Mix.

Ingredients

Method

1 cup chopped pitted dates, firmly packed 1 cup water 50g butter ½ cup sugar ¼ cup runny honey ½ tsp baking soda ½ cup Healtheries Ground Flaxseed 1 cup chopped dried apricots, dried cranberries or sultanas 2 eggs, lightly beaten 1 cup white flour 1 cup Healtheries Stabilised Wheatgerm 2 tsp baking powder 1 tsp mixed spice

Step 1 Preheat oven to 150°C fan bake (160°C regular bake). Line the base of a 20cm x 10cm loaf tin with baking paper and grease the sides.

Serves: makes 1 loaf Baking Time: 1 hour

Step 2 Place dates in a medium pot with water, butter, sugar and honey. Bring to a simmer for 2 minutes then take off heat and stir in baking soda and ground flaxseed. Cool for 5 minutes. Step 3 Stir in the other dried fruit and eggs. Add all other ingredients and mix until mixture is just combined. Step 4 Spoon mixture into prepared loaf tin. Smooth the top. Bake for 1 hour or until risen, golden and set. Leave in the tin for 5 minutes before turning out. For a gluten-free loaf: substitute 2 cups of Healtheries Simple Wheat and Gluten Free Baking Mix in place of the flour and the wheatgerm used in this recipe.

pg. 11

apricot

dreams

These sweet treats are a great afternoon treat or are prefect in the school lunchbox. They are best made a day ahead.

Ingredients

Method

1 cup Healtheries Wholegrain Rice Flakes 4 cups dried apricots, roughly chopped 395g sweetened condensed milk 1 cup icing sugar 1 cup desiccated coconut

Step 1 In a food processor blend rice flakes for 30 seconds. Add apricots and blend for 1 minute or until the mixture starts to form into a ball.

Extra: 1½ cup desiccated coconut (for rolling)

Step 2 Place the apricot mixture in a large bowl with the sweetened condensed milk, icing sugar and coconut. Stir to combine. Step 3 Pour the extra coconut onto a separate plate. Using your hands roll walnut-sized balls. Continue rolling the balls until the mixture is finished. Serve with afternoon tea or in a lunchbox for a sweet snack. Store: in an airtight container. They will keep for a couple of weeks.

Serves: makes 40 balls Baking Time: 25 minutes

gluten-free

sunshine

berry smoothie

This quickly blended creamy smoothie makes a great way to start the day with its power fix of LSA, berries, and banana.

Ingredients

Method

1 Tbsp Healtheries Ground LSA (Linseed, Sunflower seed and Almond meal) ¼ cup frozen raspberries or other berries 1 small ripe banana ½ cup yoghurt, plain or flavoured to match fruit ½ cup orange juice 1-2 tbsp honey 4-5 ice cubes

Using a blender or food processor, blend all the ingredients until smooth.

Serves: makes 1 smoothie Preparing Time: 5 minutes

Serve immediately.

For more recipes and information on our products visit

www.healtheries.co.nz

The Healtheries range is available at supermarkets nationwide. 4498_NZ