Vegetable oil spray
1 cup all-purpose flour
3/4 cup sugar
2 tsp baking powder
3 tblsp acceptable margarine, melted
3 tblsp cocoa
1/2 cup skim milk
1/2 teaspoon vanilla
1/2 cup firmly packed brown sugar
1/2 cup sugar
1/4 cup cocoa
1 1/2 cups cold water or cold coffee
Preheat oven to 350°F.
Lightly spray a 9-inch square baking pan with vegetable oil spray. In a large bowl, sift flour, 3/4 cup sugar and baking powder together.
In a small bowl, combine margarine and 3 tablespoons cocoa. Add to dry ingredients.
Beat in milk and vanilla.
Pour into prepared pan.
Sprinkle brown sugar, 1/2 cup sugar, and 1/4 cup cocoa over the top of the batter one at a time but do not mix. Pour water (or coffee) over the top. Bake 40 minutes.
To serve, cut cake into 9 equal pieces. Invert each piece on to a dessert plate.
Recipe From: The American Heart Association, Menopause
Sweetcorn Fritters with Tomato Salsa
2 tblsp wholemeal flour
1 tblsp plain flour
3 tblsp milk
1 tblsp of chopped parsley
1 egg separated
110gm/4oz tinned sweetcorn, drained
2 tsp oil for frying
2 medium ripe tomatoes, diced
2 tblsp fresh coriander/basil
squeeze of lemon juice
Place flour and salt in a small basin and add egg yolk, placing the egg white in a separate bowl. Stir milk into the flour and mix thoroughly. Add the sweetcorn and leave for 30 mins in a cool place. Resting the batter allows the starch cells to swell giving a lighter fritter. Beat the egg white with a whisk until stiff and fluffy. Using a metal spoon, fold it gently into the sweetcorn batter. Meanwhile make the salsa but combining the diced tomato, lemon, coriander and black pepper. Heat oil in a shallow pan and add spoonfulls of the batter. After 3-4 minutes when the fritters are brown turn them over to cook the other side. Makes 5 - 6 medium fritters. Serves 2
selection of brightly coloured fruit - rockmelon, kiwi, strawberries, pineapple, mango
low fat yoghurt
Thread wooden skewers with fruit, squeeze with fresh lemon and lime and serve with low fat yoghurt topped with honey
1 litre soy milk
2 ripe bananas
3 oranges, squeezed
50 g white sugar
1/4 tsp salt (optional)
Combine all ingredients, except orange juice, and mix with a blender. Once smooth, add the orange juice.
1 lt soy milk
3 tblsp sugar
250 g blackberries
Mix all ingredients (blackberries, sugar and soymilk) and sieve to remove the blackberry seeds.
Serve the blackberry smoothie chilled.
Zesty Ricotta Bake
1 pkg (16 oz.) corkscrew past
1 pkg (6 oz.) grated part-skim mozzarella cheese
1 pkg (10 oz.) frozen chopped spinach, thawed
2 eggs, beaten
15 1/2 oz. part-skim ricotta cheese
1 jar (14 oz.) prepared spaghetti sauce
2/3 cup parmesan cheese
1 tsp salt
1/2 tsp ground black pepper
Preheat oven to 375°F. Cook past according to package directions; drain; reserve. Spray a 13 x 9 inch pan with cooking spray. In a colander, squeeze the spinach to remove as much liquid as possible. In a large bowl, put half of the grated mozzarella cheese. Add all other ingredients; stir well. Spoon into pan. Cover with foil and bake until hot, about 15 minutes. Remove foil. Sprinkle remaining mozzarella cheese on top. Bake until cheese melts, 5-10 minutes.
Nutritional information per serving: Calcium: 455 mg; Fat: 12 grams; Calories: 423
Recipe From: www.WhyMilk.com
Preheat oven to 375°F. Cook macaroni according to package directions.
Meanwhile, heat milk and butter in a medium saucepan over medium heat. Gradually whisk in flour, salt and dry mustard and simmer for 1 minute, whisking occasionally.
Remove from heat; stir in 2 cups of cheese until melted. Add drained macaroni to saucepan and toss with cheese sauce. Transfer mixture to an 8- or 9-inch square baking dish.
Bake uncovered in until hot and bubbly, about 20 minutes. Let stand 5 minutes before serving.
Add some color, and some extra nutrition. SautÚ some chopped red pepper and broccoli florets in the butter before adding the flour for a gourmet version of this comforting creation.
Iron Skillet Spagheti
1 pound spaghetti
1-1/2 pound ground beef
1 minced large onion
2 tablespoons vegetable oil
1 large minced clove garlic
1-28 oz. can crushed tomatoes
2 teaspoons oregano
1/4 cup finely chopped fresh parsley
2 cups grated reduced fat cheddar cheese
Prepare pasta according to package directions; drain. Brown beef in large skillet, drain and set aside. Preheat oven to 350║F. In skillet (iron content will be higher if iron skillet is used), sautÚ onion and garlic in oil. Return beef to skillet and add tomatoes, oregano and parsley.
Simmer 10 minutes. Add pasta and 1 cup of cheese to simmering tomato mixture; stir. Cover mixture with remaining cheese. Bake for 30 minutes or until top is crispy.
Spicy Black Bean Soup
2 teaspoons extra-light olive oil
2 teaspoons chili powder
1/2 teaspoon oregano
3 cans (19 oz. each) black beans, rinsed and drained
1 can (5-1/2 oz.) spicy mixed vegetable juice
3/4 teaspoon salt
1/2 teaspoon cayenne pepper
1-1/2 cups water
1/3 cup reduced-fat sour cream
Half an avocado, peeled and diced (1/2 cup)
1/4 cup chopped red onion
4 lime wedges
In large saucepan, heat oil over medium heat. Add cumin, chili powder, and oregano and cook, stirring, until fragrant about 10 seconds. Add beans, vegetable juice, salt, cayenne, and water and bring to a boil. Increase heat to medium-high and simmer 10 minutes to blend flavors. Remove soup from heat. Puree half the soup in a food processor or blender until fairly smooth. Return pureed soup to pan with remaining soup. Whisk in sour cream. Ladle soup into bowls and top each with 2 tablespoons of avocado and 1 tablespoon of onion. Serve with lime wedges.
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