ALL · Cakes and Biscuits · Desserts · Diabetic Options · Snacks and nibbles

Peanut Butter and Banana Muffins

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2 ripe bananas

100 g peanut butter

1 tbsp veg oil

pinch of salt

2 tsp sugar

1tsp baking powder

150g oats (I used oat bran)

2-3 squares of dark chocolate 70-90% cocoa (grated)

 

1. Grease your muffin tins and preheat oven to 180 deg

2. Mash up bananas in a bowl add in peanut butter and oil and mix through to a creamy consistency

3. Tips the oats, baking powder, salt, sugar and chocolate into bowl and mix through until creamy.

4. Spoon into muffin tins about 2/3 full, put into oven and bake for 15-18 mins.

5. Let cool for 5 mins and allow to firm up slightly.  Then devour…yum yum!

ALL · breakfast · Cakes and Biscuits · Diabetic Options · Healthy Eating Ideas · lunch/ light bites · Snacks and nibbles

Savoury Cakes

saoury cakes savoury cakes

A. Carrot and Sesame Cups   – (95 calories, 5g fat, 0.6g sat fat, 7g carbs, 4g protein)

Makes 12

250g Cauliflower

500g carrots

50g oat bran

3 eggs

1 tsp sea salt

50g sesame seeds

1 tbsp sesame oil

1 tbsp of chilli flakes for extra spice (this is optional, but tastes great!)

 

1. Roughly chop cauliflower and carrot and blitz in a food processor until fine pieces, tip into a large bowl.

2. Add the oat bran, eggs, salt and sesame seeds and mix through.

3. Lightly oil a muffin tin and spoon the mixture into the cups and pat down flat, spoon a little on top a mould to make a rounded top.

4. Preheat oven on Multilevel or fan to 180 deg and cook for 20-25 mins, leave to cool slightly (a few mins) and serve with some fresh salad for lunch or some rice for dinner.

 

B. Bacon and Leek Frittata Cups – (cal 115, fat 8g, sat fat 2.3g, carbs 3g, protein 6.4g)

Serves 12

150g new potatoes (or you can use sweet potato)

1 tbsp olive oil

2 leeks

8 rashers bacon

6 eggs

bunch parsley fresh or dried

salt and pepper

 

1. Wash potatoes, slice or dice finely and boil for 10 mins

2. Finely slice leeks, chop the bacon ans saute them on the olive oil until soft and browned.

3. If sliced potato, arrange on bottom of mould, if diced, mash roughly and press into bottom of mould, spoon in the leek and bacon mixture.

4. Whisk the eggs with the salt & pepper and pour evenly into each cup to fill. Sprinkle a little parsley in top.

5. Preheat oven on Multilevel to Fan to 180 deg and cook for 25 mins. Leave to cool slightly (a few mins), then serve with some fresh salad or rice.

 

YUM…YUM..

 

Both of these can be frozen and reheated in an oven for 10 mins.

ALL · breakfast · Desserts · Diabetic Options · Healthy Eating Ideas · lunch/ light bites · Snacks and nibbles

Oat Bran Pancakes

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I love pancakes and was looking for a healthier option, these are really tasty.

Measurements for 1 pancake:-   (per serving 203 calories, 9g fat = 4g sat, carbs 14g, protein 15g)

1.5tbsp oat bran

1.5tbsp cream cheese

1 egg

 

1. Mix oat bran, cream cheese and egg together in a bowl.

2. Preheat a non-stick omelette pan or similar and pour in mix, spread evenly, flip over when bubbles start to appear, approx 2-3 mins, then cook for another 2-3 mins on other side.

3. Sere with your favorite toppings:- some suggestions:-

> Breakfast – Banana and walnuts with 1/2 tbsp agave syrup

> Breakfast – Low fat Bacon

> Breakfast – Scrambled or poached eggs with spinach

> Pudding – stewed fruit, cream cheese

> Pudding – Ice cream and tbsp maple syrup

 

Yum..Yum..

ALL · Bread · Diabetic Options

Multi Grain Rolls

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Diabetic Rolls – makes 20-24

400g all purpose flour

2 x 75g packs of dried active yeast

1 cup (150ml) fat free milk

35g honey

35g butter (unsalted)

2 tsp salt

2 eggs

100g wholemeal flour

75g Rye flour

75g rolled oats

50g toasted wheatgerm

1 tbsp water

Sesame or poppy seeds or any seed of your choice

1. In a large mixing bowl combine 300g of the all-purpose flour and the yeast; set aside. In a medium saucepan heat and stir milk, honey, butter, and salt just until warm (120 degrees F to 130 degrees F) and butter almost melts; add to flour mixture along with the 2 eggs. Beat with an electric mixer on medium speed for 30 seconds, scraping bowl frequently. Beat on high speed for 3 minutes, scraping bowl occasionally. Using a wooden spoon, stir in whole wheat and rye flours, the oats and the wheat germ. Stir in as much of the remaining all-purpose flour as possible.

2. Turn dough out onto a lightly floured surface. Knead in enough of the remaining all-purpose flour to make a moderately stiff dough that is smooth and elastic (6 to 8 minutes total). Shape dough into a ball. Place in a lightly greased large bowl; turn once to grease the surface of the dough. Cover and let rise in a warm place until double in size (1 to 1- 1/2 hours).

3. Punch dough down. Turn dough out onto a lightly floured surface. Divide dough into 6 portions. Cover; let rest 10 minutes. Meanwhile, lightly grease 2 large baking sheets.

4. To shape, divide each portion of dough into four equal portions (to make 20-24 total portions). Shape each portion of dough into a ball by pulling dough and pinching underneath. Flatten and pull each ball to form a 4 x 1-1/2-inch oval. Place on prepared baking sheets. Using kitchen shears, make three slanted cuts about 3/4-inch deep on top.

5. Cover and let rise in a warm place until nearly double in size (30 to 45 minutes). Preheat oven to 190 deg (375F). In a small bowl combine the beaten egg and water. Brush tops of ovals with the egg mixture. Sprinkle each with sesame seeds and/or poppy seeds. Bake for 12 to 14 minutes or until golden. Remove rolls from pans. Cool on wire racks.

 

Nutrition Facts Per Serving:

PER SERVING: 153 cal., 4 g total fat (2 g sat. fat), 32 mg chol., 224 mg sodium, 26 g carb. (2 g fiber, 4 g sugars), 5 g pro.

ALL · Diabetic Options

Orange and Dark Chocolate Biscuits

diabetic discuits

Serves 10-12

1/2 cup 60-70% vegetable oil spread

1/4 cup softened butter

2/3 cup sugar or sugar substitute such as Splenda

1 tsp baking powder

1/4 tsp salt

1 egg white

2 cups all purpose flour

1.5 tsp finely grated orange peel

40 dark chocolate stars or alternative

 

1. Preheat oven to 170 deg.

2. In a large bowl, combine veg oil spread and butter beat with an electric mixer on medium speed, add sugar, baking powder and salt, beat until light and fluffy.

3. Beat in egg white and as much flour as you can with the mixer. Using a wooden spoon stir in remaining flour and orange peel.

4. Shape dough into 1 inch balls, place balls apart onto ungreased cookie sheets and bake for 7-9 mins or until edges are set and bottoms are very lightly browned.

5. Immediately once out of oven press a chocolate star into the centre of each cookie. Transfer cookies to wire rack to cool. YUM!

 

77 cal each, 9g carb each.

ALL · Diabetic Options

TeaCakes

Teascakes

Serves 10 – 259 calories

500g strong white flour or 250g gluten flour with 250g white flour

1 tsp caster sugar

1tsp ground cinnamon

1 tsp ground nutmeg

1 tsp ground ginger

1 sachet fast action yeast

2 tsp Truvia or alternative calorie free sweetner

1 tsp salt

250ml tepid milk

50g light butter softened

1 egg

75g mixed fruit

25g glace ginger, chopped

zest of 1 orange

1 tbsp flour for the cross topping

2 tbsp low sugar jam or marmalade for glaze.

 

1. Preheat oven to 200 deg

2. Put the flour, sugar, spice, yeast, Truvia and salt into a bowl and mix. Stir in the milk, butter and egg to a soft dough.

3. Mix in the dried fruit and glace ginger with the orange zest.

4. Turn onto a floured surface and knead for 10 mins. Place in oven at 40 deg and prove for 1 hour or until dough has doubled in size.

5. Meanwhile, make the topping by mixing the plain flour to a smooth paste with 2 tsp of water. Spoon into a piping bag.

6. Divide the dough into 10 equal pieces and shape. Place on a lghtly floured baking tray and pipe paste mix into a cross onto each one.

7. Bake in oven for 20-25 minutes until golden. Heat jam or marmalade gently until melted and smooth, as soon as buns come out of oven brush with glaze and set aside to cool.

These are great with sugar free jam or lightly toasted with some butter.

ALL · Diabetic Options · Scottish Cuisine

Scones (Diabetic)

diabetic scones

Makes approx 12

1 cup coconut flour

1 cup gluten flour

4 teaspoons baking powder

100g butter – melted

300ml low fat cream

50ml water (if needed)

 

1. Preheat oven to 190 deg.

2. Sift together the flours and baking powder

3. Make a well in the middle and pour all the liquids and mix to a dough.

4. Scatter some coconut flour onto the bench, tip out dough and give it a quick knead

5. Pat out into a rectangle shape and cut into 12 pieces.

6. You can either flatten them out (approx 2cm deep) or make then into a oval shape (not too big)

7. Bake for approx 12 minutes. Serve with a sugar free jam.

 

Approx 4 carbs per scone.