WITH WHOLE GRAINS:
APRICOT WHOLE WHEAT CEREAL BISCUITS
Recipe
162 Kcal│23.9g Carbs│2.4g Protein│6.6g Fat per serving (3 biscuits)
APRICOT WHOLE WHEAT CEREAL BISCUITS
(Approx. 60 biscuits)
Ingredients:
175gplainflour
60gcornflour
1tspbakingpowder
60gwholegraincornflakes,finelyblend
60gwholewheatcereal,finelyblend
150gfinelychoppeddriedapricots
150gbutterormargarine
100gcastersugar
1tspvanillaessence
1largeegg
*Forvariation:decoratewithnuts(egcasheworalmond)orcherries
Directions:
Sift the plain flour, corn flour, and baking powder together, then stir in the wholegrain cornflakes, whole wheat cereal, and chopped apricots.Mixwellandsetaside 1. Creamthebutter,sugar,andvanillaessenceuntilfluffy.Addtheegg andbeatwell.
2. Fold the flour mixture into the batter and mix well until soft dough forms.
3. Roll the dough to 1 cm thickness and cut with your desired cookie cutter. Place the dough on lightly greased baking trays, allowing roomforspreading.
5.
4. Bake in a preheated oven at 180°C for 15-20 minutes, or until golden brown.Removefromtheovenandletcoolfor20minutes.
BANANA WHOLEMEAL BREAD
Recipe
228 Kcal│30.3g Carbs│4.5g Protein│9.9g Fat per serving (1 piece)
BANANA WHOLEMEAL BREAD
Ingredients:
Breadbaseingredients: (1 loaf)
100gplainflour
80gwholemealflour
43ggroundalmond
7.6gbakingpowder
BananaMix:
2largeeggs,lightlybeaten
2gbicarbonateofsoda
2.6gsalt
1.3gcinnamon
130gcastersugar
1/4tspvanilla,eitherpureoressence
100gbutter,meltedandcooled 2tbspyogurtorreduced-fatmilk
1cup(4)ripebananas,peeledandmashed
Directions:
1.
Preheatovento160°C.Lightlygreasea19x9cmloaftinwithbutterorline withbakingpaper.
2.
Placethebreadbaseingredientsintothebowlofelectricmixer.Mixonlow speedforabout1minute.
3.
Add the eggs, vanilla, and melted butter. Beat on medium speed for 3 minutes. Remove the bowl from the mixer and fold in the yogurt (or milk) and mashed bananas by hand. Do not overmix; it’s fine if the batter looks slightlylumpy.
4.
Pour the mixture into the prepared tin and bake for 50 minutes, or until a toothpickinsertedintothecentercomesoutclean.
5.
Coolinthetinfor5minutes,thentransfertoacoolingrack.Whenfullycool, sliceinto12pieces.
BANANA MANGO OAT SMOOTHIE
Recipe
225 Kcal│38.1g Carbs│10.1g Protein│3.7g Fat per serving (1 glass)
B A N A N A M A N G O O A T
S M O O T H I E
(4 servings)
Ingredients:
150g(2whole)banana,sliced
300g(1whole)mango,peeled,seedremoved,cutintocubes
135g(1cup)plainlow-fatyoghurt
500ml(2cups)low-fatmilk
15ml(1tbsp)honey
50g(½cup)instantoat
Directions:
1.
Blendthebananas,mango,yogurt,milk,honey,andoatsuntilsmooth.
(Reservesomemangocubesforgarnishing.)
2Pourthesmoothieintoindividualglasses. . 3Topeachsmoothiewithcubedmangobeforeserving. .
*Youcantryanyfruitcombination,accordingtoyourpreference.
**Smoothieasasnackisgenerallyhighincalories.Consumelessfrequently.
CARROT OAT MUFFIN
Recipe
242 Kcal│25g Carbs│4.1g Protein│14.6g Fat per serving (1 Muffin)
C A R R O T O A T M U F F I N
Ingredients: Directions: (around 12 muffins)
63g(½cup)all-purposeflour
63g(½cup)wholewheatflour
2.5g(½tsp)bakingsoda
2g(½tsp)bakingpowder
Salt,totaste
2g(½tsp)cinnamon
60g(½cup)brownsugar
125ml(½cup)canolaoil
1egg,beaten
5ml(1tsp)vanillaextract
100g(1cup)quick-cookoats
50g(½cup)instantoat
25g(¼cup)flakedcoconut
40g(¼cup)raisins
60g(1cup)shreddedcarrots
50g(½cup)choppedpineapple, drained
56g(¼cup)softenedcreamcheese
1Preheattheovento180°C.Lightlygreasemuffintins. .
2.
In a large bowl, mix the all-purpose flour, whole wheat flour, baking soda, baking powder, salt, and cinnamon. Make a well in the centre of themixture.
3. Inaseparatebowl,blendthedrainedpineapplejuicewiththesoftened creamcheeseuntilsmooth.
Add the brown sugar, canola oil, egg, and vanilla extract. Fold in the oats,coconut,raisins,carrots,andpineapple.
4. 5Filleachmuffincupabout2/3fullwiththemuffinbatter. .
6.
Bake the muffins in the preheated oven for 20 minutes, or until a toothpickinsertedintothecentercomesoutclean.
SCANHERE tooure-library
SWEET POTATOOAT DONUT
(Kuih Keria Oat)
Recipe
178 Kcal│27g Carbs│2.6g Protein│6.6g Fat per serving (1 Piece)
O A T D O N U T
(around 10 pieces)
Ingredients:
400g(1wholemedium)
sweetpotatowithskin
30g(⅓cup)instantoat
125g(1cup)self-raisingflour
50ml(¼cup)milk
30g(2tbsp)sugar
Salt,totaste
250ml(2cups)oil
Directions:
Optionalcoating:Palm
sugarglaze(Palmsugar, meltwithlittlewateruntil becomehoneylikesyrup
1Boilthesweetpotatountiltender. . 2Removethesweetpotatoandmashitevenly.
. Mix the mashed sweet potato with the oats, self-raising flour, milk, sugar,andsaltuntilasmoothpasteforms.
3. Dividethemixtureinto8portionsandshapeeachportionintoadonut shapeusingyourhands.
4. 5Heat2cupsofoilinadeepfryingpan.
. When the oil is hot, fry the shaped mixture (keria) on medium heat untilgoldenbrown.
6. 7Draintheexcessoilfromthekeriaandtossitinthecoatedsugar. . 8Removethekeriafromthesugarandserve. .