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CORIANDER MARINADE

INGREDIENTS:  1 bunch of fresh coriander 1 small chili, seeds removed 1 clove garlic 1 tablespoon fish sauce 2 teaspoons sesame oil 2 tablespoons oil Juice of 1 lime or ½ lemon   DIRECTIONS: Finely chop coriander, chili and garlic. Add the remaining ingredients and mix well. Store in the refrigerator. This is great with

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CRUNCHY SALAD

INGREDIENTS: ½ red onion, thinly sliced 2 radishes, sliced 2 carrots, thickly sliced 2 tomatoes, thickly sliced 1/2 cucumber, sliced 1 cos lettuce, leaves separated 1 baby cos lettuce, leaves separated ¼ cup oil of choice 1 tablespoon herb vinegar 2 tablespoons sunflower seeds 2 tablespoons poppy seeds 1 apple, grated   DIRECTIONS: Place, onion,

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COCONUT ICE CREAM WITH ORANGES/BANANAS

INGREDIENTS:                                                    1 jar cream 2 egg whites tip of spoon Stevia  OR  1 dessertspoon of fructose 1/3 cup coconut   DIRECTIONS: Whisk egg whites until very stiff. Beat cream and

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DATE & ALMOND TORTE

  INGREDIENTS: 6 egg whites 125 grams Xylitol 300 grams pitted dates, roughly chopped 300 grams natural almonds, roughly chopped 300 grams sugar free chocolate or carob chocolate broken into pieces Sugar free ice cream to serve   DIRECTIONS: Heat oven to 170°C. Grease and line the base of a 28cm spring form cake tin.

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BOOSTER DRINK

INGREDIENTS: 1 cup custard apple puree 250 ml diet dry ginger ale, chilled   DIRECTIONS: Blend ingredients together and pour into 2 glasses to serve.  

BREAD

I am always getting requests for bread that is yeast, gluten and sugar free. Well I have finally come up with one. I use the ORGRAN Easy Bake Gluten Free Bread mix, it is available at major supermarkets in the health food section. Listed below are a few variations: NO. 1 Add when mixing ½ 

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BREAKFAST TIME SAVER

My husband eats quinoa for breakfast just about every morning. I usually cook a batch which lasts for about 4 days at a time. He likes to add a mix of ingredients, which used to take ages to do. I now put all of these extra ingredients into a large container and put in a

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CARROT SALAD

INGREDIENTS: 2 large carrots, grated ½ cup currants ½ cup roasted almond slivers, cashew or macadamia nuts maybe used grated rind and juice of 1 orange DIRECTIONS: Soak currants in the juice for about 1 hour. Add the rest of ingredients and serve. Very simple and nice with a ham.  

CHAI TEA

INGREDIENTS: 12 cloves 1 cinnamon stick 1x 1cm piece ginger finely sliced ¼ teaspooon peppercorns 2 bay leaves 2 litres water 2 tablespoons black tea 1 cup milk of choice Stevia to taste   DIRECTIONS: Using a large saucepan combine water and spices. Bring to the boil reduce heat and simmer for 5 minutes. Turn

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CHAMOMILE, PEACH & GINGER SMOOTHIE

INGREDIENTS: 1 chamomile tea bag 1/3 cup boiling water ½ cup low fat milk of choice 1 peach 1 teaspoon  fresh ginger, grated   DIRECTIONS:  Place tea bag in a cup and pour over boiling water. Leave bag in cup, allow to cool then remove bag. Place all ingredients in a blender and blend until smooth.  

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CHOCOLATE FUDGE

INGREDIENTS: 1 cup raw organic cacao powder ½ cup organic coconut oil or oil of choice ½ cup agave nectar ¼ cup shredded coconut 1 teaspoon vanilla   DIRECTIONS: Combine all of the ingredients in a medium bowl and mix thoroughly until smooth. Roll into 8 balls or press into a baking pan and refrigerate for

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CHOCOLATE SAUCE

  INGREDIENTS: 100 grams sugar free carob bar (Sweet William brand is milk free and will do) ½ cup thickened cream   DIRECTIONS: Place the cream in a saucepan, break carob bar into pieces and add to cream. Melt over a low heat until dissolved, about 5 minutes. Pour over ice cream.    

CAROB SHAKE

  INGREDIENTS: 1 tablespoon instant coffee, decaf is okay 4 tablespoons carob powder ½ cup hot soya milk or milk of choice 2 cups hot apple juice   DIRECTIONS: Blend all ingredients until smooth and frothy. Serve warm in cold weather.  

AVOCADO ICE CREAM

INGREDIENTS: 1 medium avocado 2 slices honey dew melon (¼ medium sized one) 1 pkt silken tofu 1/8 teaspoon stevia 2 egg whites stiffly beaten   DIRECTIONS: Process tofu until creamy. Add avocado, melon and stevia and process until smooth. Fold in egg whites and freeze.  

BAKED APPLES WITH CRANBERRIES

INGREDIENTS: 2 apples ¾ cup frozen cranberries rice syrup, Xylitol or pear concentrate squeeze lemon juice (optional) few sultanas or currants (optional) 25 grams margarine or butter   DIRECTIONS: Preheat oven to 180C (160C fan forced ). Grease a shallow heatproof dish with a little extra margarine or butter. Core apples using a corer or teaspoon and

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BANANA MUFFINS

INGREDIENTS: 1 cup rice flour (brown or white) 1 egg 2 teaspoons baking powder dollop of low fat yoghurt milk of choice 2  bananas mashed handful of sultanas grated rind of 1 lemon or 1 teaspoon cinnamon or nutmeg   DIRECTIONS: Combine the dry ingredients in a bowl. Add sultanas, mashed bananas, yoghurt and beaten egg.

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BBQ FISH

INGREDIENTS: 4 fish fillets  e.g. ling or gemfish 1 stalk lemon grass 6 Kaffiir lime leaves 2 tablespoons soya sauce 1 tablespoon rice syrup 2 cloves garlic crushed 2 tablespoons ginger finely chopped 1 long chilli finely chopped (optional) grated rind and juice of 1 lemon 2 tablespoons coriander freshly chopped 2 tablespoons oil  

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BBQ MARINADE FOR CHICKEN / BEEF

  This has an oriental twist and is great for chicken wings or skirt steak.   INGREDIENTS: 1 kilogram of chicken or beef ½ cup Kikkoman Soya Sauce (must use as is best) ½ cup sugar free apple sauce 3-4 cloves garlic crushed   DIRECTIONS: Mix together all the ingredients and place in a thick plastic

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BEEF BALLS

  INGREDIENTS: 500grams lean minced beef ½ cup flour of choice 3 tablespoons oil 2 tablepoons red curry paste 1 ½ cups coconut milk 2 tablespoons crunchy peanut butter 1 ½ tablespoons fish sauce 2 tablespoons chopped fresh basil, mint or coriander to garnish   DIRECTIONS: Shape mince into balls about 2.5 cms round. Roll

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BEETROOT BURGERS WITH YOGHURT MISO DRESSING

  INGREDIENTS: 1 carrot, grated 1 beetroot, grated 3 cloves garlic, crushed 2 teaspoons freshly grated ginger 1 egg, lightly beaten 2 teaspoons ground coriander 1 teaspoon ground cumin 3/4 cup packaged breadcrumbs oil for frying 2 teaspoons yellow miso paste 200 grams plain yoghurt 8 thick slices of crusty Italian bread snow pea sprouts

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BLACKBERRY MUFFINS

  INGREDIENTS:   1 cup almond meal (or very finely ground macadamia nuts will do) ½ cup plain gluten free flour ½ cup soya milk powder 2 teaspoons baking powder 3 teaspoons “Egg Like” ¼ teaspoon stevia Grated rind of 1 orange ¾ cup milk of choice (I use soya) 2 tablespoons yoghurt of choice

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ALMOND MILK

INGREDIENTS: 1 cup raw blanched almonds 1 cup water  (filtered) 1 teaspoon rice syrup 1 tablespoon flax seed oil 3 cups water extra   DIRECTIONS: 1.     In a blender blend almonds, water, rice syrup and flax seed oil until smooth. 2.     Add remaining water slowly blending well.      

AGUA de HORCHATA (RICE WATER)

INGREDIENTS: 1 cup cooked white rice 1 litre water 1 teaspoon cinnamon 1 teaspoon vanilla 1 cup milk or substitute sweetener to taste (recommend pear concentrate)   DIRECTIONS: Blend all the ingredients together and refrigerate until ice cold, serve.  

AVOCADO, APPLE & LETTUCE SALAD

  INGREDIENTS: 1 small head lettuce 2 large red apples, cored, unpeeled, and sliced into extra-thin wedges 1 large ripe avocado, peeled and sliced 2 large sticks celery sliced thinly ½ cup pecan nuts 1 tablespoon fresh chives, chopped 2 tablespoons orange juice 2 tablespoons lemon juice ½ cup natural sheeps or goats yoghurt   DIRECTIONS: Separate

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Graham Reilly’s Sport Drinks

Day to Day Energy Boost: Glycerine 10-30ml/litre, diet cordial or soft drink quantity to taste (I use diet lemonade), water – play around with proportions to suit your own taste but make sure you get sufficient glycerine in to suit your energy requirements. Sports Drink for Training and Competition: Glycerine 10-40ml/litre depending on energy requirement,

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