2014-10-12

Black Rice Sweet Soup

Number of Servings: 4





INGREDIENTS:

- 150g black rice
- 1500ml water
- 60g light brown sugar
- 200ml Coconut Rice Milk (=40kcal)


1. Have the black rice washed, and then soaked in 1500ml water in a saucepan overnight.

2. Heat the pan of black rice in water over medium high heat, bring it to a boil.

3. Cook almost but not fully covered over low heat for 90 minutes. Stir for a few times.

4. At the 85th minute, add in sugar and milk. Stir well.

5. Serve either hot or cold, but not at room temperature. ENJOY!

Vegetarian Pasta with Broccoli and Peas

Number of Servings: 4


INGREDIENTS:

- 280g wholewheat fusilli
- 280g carrots, diced
- 280g (drained weight) canned petit pois
- 500g broccoli, chopped into bite-sized florets
- 4 garlic cloves, sliced
- 560ml vegetable stock
- 1tbsp olive oil
- 1/2tbsp dried mixed herbs
- 1/2tsp ground black pepper


1. Cook broccoli in boiling water for 5 minutes. Drain and set aside.

2. Drain petit pois. Rinse, drain again, and set aside.

3. Pour fusilli into boiling vegetable stock in a saucepan and cook for 6 minutes.

4. Meanwhile, add oil to frying pan. Stir fry carrots and garlic for 1 minute. Season with herbs and black pepper. Reduce fire and cook covered for 4 minutes. Stir in broccoli, and stir fry for another 1 minute.

5. At the 7th minute, pour the whole pot of fusilli including vegetable stock into frying pan. Stir well. Cook everything covered for the last 6 minutes, until all liquid is absorbed/evaporates. Stir in petit pois before switching off fire.

Serve hot!

2014-09-12

Applesauce Oatmeal Blueberry Muffins

Yield: 12 muffins


INGREDIENTS:
- 200g plain flour
- 125g rolled oats
- 80g granulated sugar
- 2tsp baking powder
- 1/2tsp baking soda
- 1/4tsp salt
- 250g fresh blueberries
- 1 egg
- 125ml sweetened applesauce
- 240ml unsweetened soy milk
- 1tsp vanilla extract


In a large bowl, combine all dry ingredients and blueberries, and then make a well in the center of the bowl. In another bowl, mix egg, apple sauce, soy milk, and vanilla extract. Pour the liquid mixture into the well of the large bowl containing dry ingredients and mix until just blended. 

Spoon the mixture into silicon or greased muffin cups. Bake in preheated oven set at 190C for 20 minutes, until the muffins are light and golden brown.

Banana Blueberry Muffins

Yield: 12 muffins


INGREDIENTS
- 340g peeled ripe banana (~2-4 bananas), mashed
- 1tsp baking soda
- 170g fat free plain greek yoghurt
- 2 egg whites
- 60g granulated sugar
- 1tsp vanilla extract
- 195g plain flour
- 1tsp baking powder
- 1/4 tsp salt
- 250g fresh blueberries


1. Preheat oven to 180C. Grease 12 muffin cups.

2. In a medium bowl, mix mashed banana, baking soda, and yoghurt.

3. In another medium bowl, mix egg whites, sugar, and vanilla extract.

4. Combine 2&3.

5. In a large bowl, mix all remaining dry ingredients with the mixture in no.4.

6. Bake in the preheated oven for 25 minutes, until done.

Creamy Mango Strawberry Smoothie

To make 2 servings of the delicious Creamy Mango Strawberry Smoothie…



INGREDIENTS:

- 255g mango meat

- 400g strawberries

- 2tbsp desiccated coconut

- 4tbsp rolled oats

- coconut rice milk (blend of coconut and taste of rice; 40kcal per 200ml; no added sugar)


Blend all ingredients using a blender until smooth.

Mushroom Fried Rice with Oyster Sauce

Number of Servings: 4




INGREDIENTS:

- 150g a mix of white and brown rice
- 30g dried Chinese mushrooms
- 440g carrots
- 280g (drained weight) canned petit pois
- 4 garlic cloves
- 1/2tbsp soy sauce
- 1/2tsp sesame oil
- 1/4tsp sugar
- 1tbsp olive oil
- 1/2tsp ground ginger
- 1tbsp oyster sauce


1. Have the rice cooked, cooled, and then chill overnight.

2. Soak mushrooms in water for at least an hour until softened. Preserve the mushroom water and have the mushrooms finely diced and marinated in a mixture of minced garlic, soy sauce, sesame oil, and sugar.

3. Meanwhile, finely dice carrots, rinse and drain petit pois.

4. Add oil, followed by mushrooms and carrots to the pan over medium high heat. Stir fry for 1 minute. Add 160ml of mushroom water and cook covered for 6 minutes over medium heat. 

5. Add cold rice, ground ginger, and oyster sauce. Stir fry for 2 minutes.

6. Stir in petit pois. Cook for the last 3 minutes.

Serve hot!

Lemon Blueberry Brandy Snap Baskets

INGREDIENTS:



- brandy snap baskets

- fat-free lemon flavor greek yoghurt

- fresh blueberries






Make your own lovely Lemon Blueberry Brandy Snap Baskets however you want!