GLUTEN FREE. cookbook. *For a gluten free recipe please ensure these ingredients are gluten free.

Transcription

1 2018 cookbook

2 2018 cookbook Christmas Baking Cranberry & Chocolate Bliss Balls Pg. 3 Festive Trifle Pg. 4 Tiramisu Pg. 5 Lemon, Ginger & Turmeric Pudding Pg. 6 Cinnamon & Sesame Crescent Biscuits Pg. 7 Peach Friands Pg. 8 Superfood Pikelets Pg. 9 LSA Chocolate Cake Pg. 10 Fabulous Fruit Loaf Pg. 11 Christmas Cake Pg. 12 Christmas Pudding Pg. 13 Mini Raspberry Melting Moments Pg. 14 Jam Sponge Roll Pg. 15 Mini Lemon Curd Tarts Pg. 16 Panforte Pg. 17 Other Christmas recipes which will go down a treat! Lemon, Coconut & Turmeric Loaf Pg. 18 Green Tea with Jasmine Poached Pears Pg. 19 Coco Fudge Pops Pg. 20 Banana-Choc-Chia Smoothie Pg. 21 Sunshine Berry Smoothie Pg. 22 Chia Breakfast Pudding Pg. 23 Chai & Chia Custard Pg. 24 Sweet Beet Smoothie Pg. 25 Nutty Clusters Pg. 26 2

3 MAKES 20 PREP 15 Cranberry & Chocolate Bliss Balls Easy, nutritious and delicious! Bliss balls with cranberry and chocolate a delightful snack, Christmas gift idea or addition to any dessert menu. ½ cup dried pitted dates* ½ cup cranberries * 2 Tbsp Healtheries White or Black Chia Seeds ½ cup cashew nuts ¼ cup coconut ¼ cup pumpkin seeds 2 Tbsp cocoa powder* 2 Tbsp soaking water from the dates and cranberries 2 Tbsp melted coconut oil 50g Healtheries 99% Sugar Free Dark Chocolate Baking Bits To coat: Desiccated coconut Freeze-dried raspberry powder Cocoa powder* 1. Soak the dates and cranberries in recently boiled water for 10 minutes and then squeeze out thoroughly, reserving the soaking water. 2. Place the squeezed fruit and all of the remaining ingredients into a food processor and blend until well combined and the mixture stays together when rolled between your fingers. 3. Using a tablespoon, roll into balls and then coat in either coconut, freeze-dried raspberries or cocoa. 4. Store in an air-tight container in the fridge for up to one week. 3

4 8 65 Festive Trifle Trifle is a dessert that takes many of us back to memories of our childhood, and Christmas just wouldn t be complete without a classic trifle recipe. Layer upon layer of soaked sponge, custard & fruit. We ve added a few extra goodies to our version of this divine dessert which is also gluten free! Sponge 3 eggs, medium sized ¾ cup caster sugar 1 Tbsp butter 4 Tbsp water ½ cup cornflour* 4 Tbsp Healtheries Rice Flour 1 tsp baking powder* Custard 2 Tbsp custard powder* 2 tsp sugar ½ tsp rum essence (optional) 2 cups milk (fat reduced) Other Ingredients 1 Tbsp Healtheries Dietex Strawberry Preserve 1 jar of cherries in juice 1 cup mixed berries (frozen or fresh) 3 Tbsp desiccated coconut 40g Healtheries No Added Sugar Baking Bits 1 Tbsp Healtheries Black Chia Seeds 1. To make the sponge, preheat oven to 150ºC and line a 20 x 20cm sponge roll tin with baking paper. 2. Separate eggs and beat egg whites in a medium sized bowl until stiff. Add egg yolks and beat. Place caster sugar, water and butter in a pot and heat until sugar is dissolved. Add to the egg mixture and beat well. 3. Sift dry ingredients into the egg mixture, and fold through with a metal spoon. Pour mixture into the prepared tin and cook for 15 minutes. 4. Once cooked, turn sponge out onto a paper towel sprinkled with cornflour & gently peel off the baking paper. Leave to cool. 5. Meanwhile, in a medium sized pot combine the custard powder, sugar, essence and a little milk. Mix well to remove lumps before adding the remaining milk. Bring to a gentle simmer and heat, stirring for 5 minutes or until thickened. Put aside to cool. 6. When the sponge is cool, spread with Healtheries Dietex Strawberry Preserve, cut into small squares and place in a shallow dish. Pour in ½ a cup of cherry juice and allow it to partially absorb into the sponge pieces. 7. Place 2 cherries and a couple of berries in the bottom of 8 serving glasses. Top with a couple of squares of soaked sponge, a sprinkling of coconut, a couple of spoonfuls of the custard and a few Healtheries No Added Sugar Baking Bits. Repeat with the remaining ingredients. 8. Top with a fresh berry or two and a sprinkling of coconut or Healtheries Black Chia Seeds. 4

5 8 65 Tiramisu An elegant and rich layered Italian dessert, with bold flavours of coffee soaked sponge and cocoa, and an indulgently creamy texture of thick cream or mascarpone. This dessert is typically quite high in fat, but we ve managed to trim back the calories on this sweet alternative by using a blend of custard and yoghurt instead of cream. Sponge 3 eggs, medium sized ¾ cup caster sugar 1 Tbsp butter 4 Tbsp water ½ cup cornflour* 4 Tbsp Healtheries Rice Flour 1 tsp baking powder* Custard 2 Tbsp custard powder* 2 tsp sugar 2 cups milk (fat reduced) Other Ingredients 1 cup water, warm 2 heaped tsp instant coffee ½ tsp almond essence 2 bananas, large & sliced thinly 40g Healtheries 99% Sugar Free Baking Bits 2 Tbsp Healtheries Ground LSA 2 Tbsp sliced almonds 1 Tbsp cocoa powder* 500g yoghurt, unsweetened & reduced fat 1. To make the sponge, preheat oven to 150ºC and line a 20x20cm sponge roll tin with baking paper. 2. Separate eggs and beat whites in a medium sized bowl until stiff. Add egg yolks and beat. Place caster sugar, water and butter in a pot and heat until sugar is dissolved. Add to the egg mixture and beat well. 3. Sift dry ingredients into the egg mixture, and fold through with a metal spoon. 4. Pour mixture into the prepared tin and cook for 15 minutes. 5. Once cooked, turn sponge out onto a paper towel sprinkled with cornflour & gently peel off the baking paper. Leave to cool. 6. While sponge is in the oven, combine the custard powder, sugar and a little milk in a medium sized pot. Mix well to remove lumps before adding the remaining milk. Bring to a gentle simmer and heat, stirring for 5 minutes or until thickened. Put aside to cool. 7. When the sponge is cool, cut into small squares and place in a shallow dish. 8. Dissolve the instant coffee in the water and almond essence, and pour evenly over the sponge pieces allowing the liquid to absorb 9. Place a few banana slices in the bottom of 8 serving glasses. Top with a couple of squares of the soaked sponge, a few Healtheries 99% Sugar Free Baking Bits, a sprinkling of Healtheries Ground LSA, sliced almonds and sift over a little cocoa powder. Once the custard has cooled combine with the yoghurt and place a spoonful of this mixture on top of the other ingredients. 10. Repeat above process with the remaining ingredients. 11. Top with banana slices, almond slices and a sprinkling of Healtheries Ground LSA. 5

6 9 50 S Lemon, Ginger & Turmeric Pudding Wow your guests with a vibrant Turmeric pudding, absolutely delicious! Heat and eat. 1¼ cups Healtheries Gluten Free Baking Mix 1 ½ tsp baking powder * 1 tsp ground ginger * ¼ cup sugar 3 Tbsp ground almonds Small handful slivered almonds Pinch of salt Zest of 2 lemons 4 Tbsp lemon juice Small handful of crystallised ginger, chopped 5 Tbsp reduced fat spread, melted 200ml milk, reduced fat 1 egg 1 Tbsp golden syrup 350ml hot water with 5 Healtheries Turmeric Tea bags steeped for 5 minutes 4 Tbsp golden syrup 1. Pre heat oven to 170 c and lightly grease a medium sized baking dish. 2. Sift the baking mix and baking powder into a large bowl. Add the ground ginger, sugar, ground & slivered almonds, salt, lemon zest and chopped ginger. Mix to combine. 3. In a second bowl, mix the spread, milk and egg with 1 the Tbsp of golden syrup. Mix to combine before pouring into the dry ingredients and mixing until smooth. Pour batter into prepared baking dish and top with lemon slices if desired. 4. In a small jug, pour the lemon juice and Tumeric Tea mixture. Stir in the 4 Tbsp golden syrup and pour liquid carefully over the pudding. 5. Bake for approximately 30 minutes, or until a skewer inserted into the centre comes out clean. 6

7 MAKES 24 1 HOUR Cinnamon & Sesame Crescent Biscuits These moreish morsels are a tasty treat to enjoy with a good cup of tea or coffee. 1 cup Healtheries Ground LSA ½ cup sugar 1 cup Healtheries Gluten Free Baking Mix ¼ tsp salt 1 tsp ground cinnamon* ½ cup (110g) butter (room temperature) ½ tsp almond extract or 1 tsp vanilla extract 1 egg (medium size), lightly beaten A little extra Healtheries Gluten Free Baking Mix ½ cup sesame seeds 1. Preheat the oven to 180 C. Line a baking tray with grease proof paper. 2. Combine the Healtheries Ground LSA, sugar, flour, salt and cinnamon in a mixing bowl and add the butter, almond or vanilla extract and egg. Mix and knead, adding a little extra flour as necessary to make the dough firm enough to handle. Pinch off small portions (about 24 walnut size) of dough and roll into balls. 3. Place sesame seeds onto a shallow plate, coat the balls with seeds and roll between the palms of the hands into cylindrical shapes about 5cm long. Add more seeds if necessary. 4. Place the biscuits side by side onto the baking tray, mold into crescents and bake about 20 minutes or until firm and golden brown. Cool for a few minutes before placing onto a cooling rack to cool. Delicious! 7

8 MAKES Peach Friands These peach friands are just simply delicious and quick and easy to make. Plus they are gluten free and can be made with fresh or canned fruit. 1 x 420g can peaches, drained, or 3 medium diced fresh peaches, peeled 250g fat reduced spread (or butter), softened 1½ cups sugar 4 eggs (medium size) ½ cup milk, reduced fat 2½ cups Healtheries Gluten Free Baking Mix 1. Preheat oven to 180ºC. Lightly spray 18 friand pans (or muffin tins) with oil. 2. Place diced peaches in the bottom of each pan Beat the butter and sugar together in a bowl, add the eggs one at a time until combined. 3. Mix in some of the milk and some of the baking mix alternately until combined. 4. Divide mixture into pans and bake for 15 to 20 minutes or until a skewer inserted into a muffin comes out clean. Cool muffins on a wire rack. SERVING SUGGESTION Delicious served warm with a dollop of Greek yoghurt. 8

9 MAKES Superfood Pikelets Pikelets are a great breakfast treat. This recipe uses banana and chia seeds for a healthy and tasty twist on a family favourite. 2 eggs (medium size) 1¼ cups Healtheries Gluten Free Baking Mix 2 tsp baking powder* 2 Tbsp Healtheries Black Chia Seeds 1 Tbsp Healtheries Ground LSA ½ banana, mashed 1½ cups milk, fat reduced 1. Beat eggs and stir in the sifted flour and baking powder. 2. Mix in mashed banana, chia seeds and LSA. 3. Stir in milk and mix until all ingredients are just combined. 4. Spoon the batter into a hot, lightly oiled pan, and cook until bubbles appear before turning. 5. Keep the pikelets warm while using up the remaining batter. SERVING SUGGESTION Top these pancakes with blueberries and a drizzle of honey or sprinkle of icing sugar. 9

10 12 60 LSA Chocolate Cake This cake is heavenly moist and rich thanks to the use of LSA (Linseed, Sunflower, Almond) and dark chocolate. Get set to dazzle your family and friends by serving this cake with fresh berries and a dollop of freshly whipped cream or mascarpone cheese. Add the touch of Christmas by lightly dusting it with icing sugar just before serving. 125g unsalted butter 200g dark chocolate 250g Healtheries LSA Super Fruits 4 eggs (large size) 225g of caster sugar 1. Preheat your oven to 160 C. Grease and line a 23cm cake tin with baking paper. 2. Melt chocolate and butter together in a heat proof bowl over a pan of gently simmering water. Stir until smooth and then remove from heat and leave to cool to room temperature. 3. I n a large bowl, mix the sugar and eggs until well combined. 4. To the egg mixture, add the LSA Super Fruits and the cooled chocolate mixture, then fold everything together. 5. Pour the batter into the prepared tin and bake for about minutes or until a skewer comes out clean. 6. Remove from oven and allow the cake to cool in the tin. 7. Remove the cake from the cake tin and peel away the baking paper. Once the cake is cooled, transfer to a serving plate. SERVING SUGGESTION Dust with icing sugar and serve with berries and freshly whipped cream or mascarpone cheese. 10

11 12 1½ HOURS Fabulous Fruit Loaf This Fabulous Fruit Loaf is great for lunches and snacks and keeps in an airtight tin for up to 2 weeks or can be frozen. 1 cup chopped pitted dates*, firmly packed 1 cup water 50g butter ½ cup sugar ¼ cup runny honey ½ tsp baking soda* ½ cup Healtheries Ground Linseed 1 cup chopped dried apricots, dried cranberries or sultanas* 2 eggs (medium size), lightly beaten 2 cups Healtheries Gluten Free Baking Mix 2 tsp baking powder* 1 tsp mixed spice * 1. Preheat oven to 150 C fan bake (160 C regular bake). Line the base of a 20cm x 10cm loaf tin with baking paper and grease the sides. 2. Place dates in a medium pot with water, butter, sugar and honey. Bring to a simmer for 2 minutes then take off heat and stir in baking soda and ground linseed. Cool for 5 minutes. 3. Stir in the other dried fruit and eggs. 4. Add all other ingredients and mix until mixture is just combined. 5. Spoon mixture into prepared loaf tin. Smooth the top. 6. Bake for 1 hour or until risen, golden and set. Leave in the tin for 5 minutes before turning out. SERVING SUGGESTION This loaf is delicious served warm from the oven for a tasty snack on its own or with a scraping of low fat spread. 11

12 30 2½ HOURS Christmas Cake Just because you re gluten free, doesn't mean you have to miss out on a slice of Christmas Cake with this moist, tasty recipe. Cake 1kg mixed fruit* 1 cup brown sugar 1 cup water 125g butter ½ cup chopped pitted prunes* 1 tsp baking soda* 2 tsp rum essence 2 tsp vanilla essence 1 tsp nutmeg* 1 tsp cinnamon* 1 tsp ground cloves* 1 tsp ground ginger* 2 eggs (medium size), beaten 2 cups Healtheries Gluten Free Baking Mix 1 tsp baking powder* 2 Tbsp Healtheries Black Chia Seeds 1 cup almonds, blanched Glaze 2 Tbsp Healtheries Dietex Apricot Preserve Juice of ½ lemon 1. Preheat oven to 160 C. Line base and sides of a 24cm cake tin with a double thickness of baking paper. 2. Place the mixed fruit, sugar, water, butter, prunes and baking soda into a saucepan. Bring to the boil. 3. Reduce heat and simmer for 5 minutes. Remove from heat. 4. Stir in the rum & vanilla essences and spices. Allow to cool. 5. Stir in the eggs. 6. Sift the baking mix and baking powder together and fold into the cake mixture. 7. Pour the mixture into the prepared cake tin, sprinkle with chia seeds and arrange the almonds on top. Bake for approximately 2 hours or until a skewer inserted into the centre of the cake comes out clean. After the first hour in the oven, cover the top of the cake with a double thickness of baking paper to prevent overbrowning. Once the cake is cooked, remove from the oven and leave to cool slightly. 8. To make the glaze, gently heat the jam and lemon juice in a small saucepan. Pass through a sieve. Brush top of the cooled cake with warm glaze. 12

13 8 2 HOURS Christmas Pudding Christmas is never the same without a Christmas Pudding smothered in thick vanilla custard! This recipe is quick, easy and gluten free! 125g low fat spread or butter 2 Tbsp golden syrup or honey 2 Tbsp Healtheries Dietex Marmalade Preserve 3 eggs (medium size) ½ cup glacé fruit (e.g. cherries)* 1 tsp ground cinnamon* 1½ cups Healtheries Hi-Fibre Muesli Apricot, Coconut & Sunflower Seeds 2 cups fresh breadcrumbs, made from gluten-free bread 1. Beat the butter, golden syrup and marmalade together until creamy. 2. Add the eggs separately, beating well after each addition. 3. Fold in the remaining ingredients. 4. Spoon the mixture into a greased 1 litre pudding basin. Cover with a lid (or use a sheet of baking paper and foil, tied securely underneath the rim). 5. Place pudding basin on a trivet or an upturned saucer in a deep saucepan. Add boiling water to reach two-thirds up the sides of the pudding basin. Cover with the saucepan lid. Bring the water to the boil. 6. Reduce heat and steam for 1½ hours. Replenish water if necessary. Stand for 10 minutes before turning out. SERVING SUGGESTION Serve with Chai and Chia Custard (see page 24) 13

14 MAKES Mini Raspberry Melting Moments These delicate biscuits are the perfect accompaniment to a nice cuppa! Filled with a sweet creamy filling, these melting moments will go down a treat for a gluten free afternoon tea. Biscuit dough 125g butter, softened ¹ ³ cup icing sugar*, sifted ½ tsp vanilla essence 1 cup Healtheries Gluten Free Baking Mix 2 Tbsp custard powder* Raspberry Filling 60g butter, room temperature ¼ tsp vanilla essence ¾ cup icing sugar*, sifted 6 small frozen raspberries, thawed (or any variation of berry) 1. Preheat oven to 160 C/140 C fan-forced. Line 2 baking trays with baking paper. 2. Using an electric mixer, beat butter, sugar and vanilla until light and fluffy. 3. Sift flour and custard powder into butter mixture. Stir with a wooden spoon until just combined and soft dough forms. 4. Using 1 heaped teaspoon of dough per ball, make approximately 30 balls. Place on prepared trays leaving room for spreading. Using a fork dipped in gluten-free baking mix, lightly flatten each biscuit until 1cm thick. 5. Bake for 15 to 20 minutes or until lightly golden. Cool on tray for 10 minutes. Transfer to wire rack to cool completely. 6. Meanwhile, make raspberry filling: Using a whisk, beat butter in a bowl until light and creamy. Add vanilla and icing sugar. Whisk until well combined. Stir in raspberries. 7. Spread the flat side of 1 biscuit with 1 teaspoon of filling. Sandwich with a second biscuit. Repeat with remaining biscuits. 14

15 10 30 Jam Sponge Roll Wow your friends and family with a delicious and delicate sponge roll. Simply fill with jam and dust with icing sugar for a gluten free delight, perfect for a special afternoon tea! 3 eggs (medium size) ¾ cup caster sugar 1 Tbsp butter 4 Tbsp water ½ cup cornflour* 4 Tbsp Healtheries Rice Flour 1 tsp baking powder* Healtheries Dietex Strawberry Preserve for filling 1. Preheat oven to 150 C and line a sponge roll tin with baking paper. 2. Separate eggs and beat egg whites until stiff. 3. Add egg yolks, and beat. 4. Put caster sugar, water and butter in a pot and heat until sugar is dissolved. Add to the egg white mixture and beat well. 5. Add dry ingredients, and fold through mixture with a metal spoon. 6. Pour mixture into sponge roll tin. Cook for 15 minutes at 150 C. 7. Once cooled, turn sponge out onto a paper towel sprinkled with cornflour - peel the baking paper gently from sponge. Place the paper back on the sponge, and roll. Leave to cool. 8. When cool, unroll sponge, spread with Healtheries Dietex Preserve and re-roll. 15

16 MAKES 24 3 HOURS Mini Lemon Curd Tarts Just one look at these bite sized, mouth-watering morsels is enough to get busy in the kitchen! These mini tarts have a crispy pastry base filled with tangy sweet curd, perfect for gluten free entertaining. Pastry 125g Healtheries Gluten Free Baking Mix 40g sifted icing sugar* 65g butter (chilled) 1 egg yolk ½ Tbsp chilled water Lemon Curd 1 egg (medium size) 1 egg yolk ¹ ³ cup caster sugar 1 tsp finely grated lemon rind 2 Tbsp lemon juice 50g butter, chopped Finely grated lemon rind, to garnish 1. Pastry: Place baking mix and sifted icing sugar in a bowl. Finely dice the chilled butter and rub it into the flour mix with your fingers until it resembles fine bread crumbs. 2. Whisk the egg yolk and water together and pour into a well made in the crumb mixture. Working quickly, mix and knead the dough until it is smooth. Cover in plastic wrap and refrigerate for at least 2 hours. 3. Lemon Curd: Place egg, egg yolk, sugar, lemon rind and lemon juice in a heavy-based saucepan. Whisk to combine. Add butter. 4. Place over a medium heat and cook, whisking, for 5 to 8 minutes or until mixture coats the back of a spoon. 5. Remove from heat. Stand for 5 minutes. Pour into a small bowl, cover with plastic wrap and set aside to cool completely. 6. Meanwhile, lightly grease a 24-hole mini muffin tin. Remove pastry from the fridge and roll the pastry out using a rolling pin. Using a round cutter, cut 24 rounds from the pastry. Press pastry rounds into the prepared pan. Pierce bases with a fork. Freeze for minutes or until firm. 7. Preheat oven to 180 C/160 C fan-forced. Bake pastry cases for approximately 15 minutes or until light golden. Cool in pan for 10 minutes. Transfer to a wire rack to cool completely. 8. Spoon 1 heaped teaspoon of lemon curd in each pastry case. Garnish with lemon rind and serve. 16

17 12 45 Panforte Panforte is an Italian classic. A rich fruit and nut cake that makes the perfect accompaniment to coffee or served as a decadent dessert. 250g oven-roasted mixed nuts ¹ ³ cup each: glacé mixed peel, figs, apricots*; roughly chopped 75g dark chocolate, roughly chopped ¹ ³ cup Healtheries Rice Flour 1 Tbsp cocoa* 1 tsp cinnamon* ½ tsp mixed spice* ½ cup each: honey, caster sugar 2 Tbsp butter Icing sugar*, sifted, for dusting 1. Preheat the oven to 160 C. Line a 20cm round or square baking pan with baking paper. 2. Place the nuts, mixed peel, figs, apricots and chocolate into a large mixing bowl. 3. Sift the flour, cocoa, cinnamon and mixed spice over the nut mixture and mix until combined. Set aside. 4. Place the honey, sugar and butter into a small saucepan. Stir over a medium heat until the sugar has dissolved. When the mixture is bubbling, pour it over the nut and flour mixture and stir until combined (the mixture will stiffen). 5. Place the mixture in the prepared pan and, using wet fingers, evenly flatten the surface. 6. Bake the panforte for 30 minutes, or until the mixture is just bubbling in the middle of the pan. 7. Place the pan on a cooling rack and leave the panforte to cool in the baking pan it will harden when cold. Remove the panforte from the pan, dust with the icing sugar and cut it into small slices to serve. Tip: Panforte is best made the day before as it is easier to cut when it hardens. It is delicious served with coffee or after dinner and ideal to make as gifts. Store the panforte in an airtight container. This recipe and image was courtesy of Foodtown magazine. 17

18 MAKES 2 PREP + 1½ HOURS Lemon, Coconut & Tumeric Loaf A light and refreshingly zesty lemon loaf balanced with the nutty goodness of almond and coconut, not to mention the addition of vibrant Healtheries Tumeric with Lemon Tea. Delicious! This loaf is gluten free, dairy free and if you needed it to be vegan- friendly you could use Healtheries Chia Seeds and water in place of the eggs. 2 cups Healtheries Gluten Free Baking Mix 1 Tbsp baking powder * 2 cups ground almonds 1 cup desiccated coconut Pinch of salt 6 Healtheries Tumeric with Lemon Tea bags Zest of 4 lemons 1/2 cup lemon juice 5 eggs ¾ cup golden syrup 2 tsp vanilla essence 1 ½ cups olive oil 1. Pre heat oven to 180 c and line 2 loaf tins with baking paper. 2. Sift the baking mix and baking powder into a large bowl and add the remaining dry ingredients. Cut the tea bags open and empty contents into the bowl. 3. In a second large bowl, place the wet ingredients and mix until well combined. 4. Add the dry ingredients to the wet mixture and mix until well combined. 5. Divide batter between the two loaf tins and place on a rack in the middle of the oven (you may want to put another rack and tray on the shelf above to stop the top of the loaves from over cooking). 6. Bake for about an hour, or until a skewer inserted into the centre comes out clean. 18

19 3 35 Green Tea with Jasmine Poached Pears Deliciously fragrant poached pears, with a hint of Jasmine, a kick of warming ginger spice and the antioxidant goodness of green tea. This simple recipe contains no refined sugars - all the sweetness you need is provided by the fruit and a little honey. A refreshing addition to your breakfast muesli, porridge or dessert. Healtheries Green Tea with Jasmine 5 tea bags 3 cups (750ml boiling water) 2cm piece of fresh Ginger, peeled and sliced 1 Tbsp honey 3 firm pears, large. Peeled, halved and cored with stems left attached 1. Pour the boiling water into a large, wide- bottomed saucepan, add the tea bags and steep for 3-5 minutes before removing. Add honey and ginger and bring to the boil on stove top, then simmer for 5 minutes. 2. Place the pear halves in the green tea liquid (cut side down). Cover and simmer gently, occasionally spooning liquid over the fruit. Simmer for minutes or until just tender. 3. Let the pears cool in the liquid, then serve warm or at room temperature with the fragrant poaching liquid spooned over top. 19

20 MAKES 20 PREP 20 Coco Fudge Pops These healthy fruit based treats cover all the bases when it comes to parties and snacks. The popular flavours of coconut, cocoa, nuts and seeds combine into delicious chocolate fudge pops. Roll in your favourite toppings to suit the occasion or enjoy as a healthy treat. 1½ cups of pitted dates* 1 tsp vanilla extract ⅛ tsp salt 4 Tbsp Cocoa Powder* 4 Tbsp shredded coconut ¹ ³ cup Healtheries Ground LSA 1. Soak dates in hot water for 3-5 minutes until soft. Drain off water. 2. Combine all ingredients into a food processor and mix until very smooth. 3. Use a tablespoon to measure out one pop and roll into a ball. Repeat until you have 20 pops. Variation: Roll balls in your favourite topping to suit the occasion such as coconut, cocoa, ground nuts or sprinkles like hundreds and thousands. 20

21 1 PREP 5 Banana-Choc-Chia Smoothie Welcome Christmas with a healthful twist. This smoothie is a perfect balance of protein, carbohydrate and other nutrients. 1 banana, medium size 200ml milk, reduced fat 1 Tbsp Healtheries LSA Super Fruits 1 Tbsp Healtheries Black Chia Seeds 1. Add all ingredients to a blender and blend until smooth. 2. Enjoy straight away, or let sit for 5-10 minutes to allow chia seeds to thicken the smoothie. 2 tsp Cocoa Powder* 21

22 1 PREP 5 Sunshine Berry Smoothie This quick and easy creamy smoothie makes a great way to start the day with its power fix of fibre-rich LSA, berries and banana. 1 Tbsp Healtheries Ground LSA ¼ cup frozen raspberries or other berries 1 banana, small ½ cup yoghurt, low fat ½ cup orange juice 1 Tbsp honey 4 ice cubes 1. Using a blender or food processor, blend all the ingredients until smooth and serve immediately. SERVING SUGGESTION You could substitute any of the fruits above with what is in season or to suit your preferences. Kiwifruit, canned peaches or mangoes work well. You could also adjust the sweetness by omitting the honey or substituting the orange juice with low fat milk. 22

23 2 PREP 15 Chia Breakfast Pudding This breakfast pudding is a great way to incorporate Chia seeds into your diet and boost your nutrient intake. Chia seeds expand when they are soaked to form a delicious pudding. ½ cup Healtheries White or Black Chia Seeds ½ cup almond milk 1 tsp cinnamon* ½ tsp vanilla essence 1. Combine all ingredients in a bowl, stir and soak for 5 minutes, or overnight. SERVING SUGGESTION Add low fat yoghurt, extra fruit, or sweeten with honey if desired. ¼ cup fresh blueberries 4 slices of fresh mango 23

24 2 20 Chai & Chia Custard Do you love the indulgent flavour of Healtheries Vanilla Chai Tea? If so then you will love this Vanilla Chai Tea infused custard, with hints of cinnamon, ginger and cloves. Delicious on its own or poured over a Christmas pud for a luxurious dessert. 2 Tbsp custard powder* 2 cups milk, reduced fat 1 egg yolk (medium size) 1 tsp honey Healtheries Vanilla Chai 4 Tea bags 1 Tbsp Healtheries Black Chia Seeds 1. Mix custard powder with ¼ cup of milk in a saucepan, then stir the remaining milk into the custard mixture. 2. Remove the string and tags from the tea bags and place tea bags in the saucepan along with the honey. Place saucepan on a very low heat on the stove top for 10 minutes, stirring gently so as not to break the tea bags. 3. Remove tea bags from the saucepan and turn up the heat so that custard gradually comes to the boil, reduce heat and simmer for 2-3 minutes or until thickened, stirring constantly. 4. Remove saucepan from the heat and stir in chia seeds. Pour into serving dishes and serve immediately. 24

25 2 PREP 15 Sweet Beet Smoothie Kick Christmas off with a delicious and healthy start. The earthy flavour of beetroot along with sweet crunchy apple makes the most delicious smoothie. The addition of LSA boosts fibre, protein and omega-3 fatty acids for a nutritious breakfast option. 1 beetroot (small), peeled and chopped into small pieces (or grated) 1 red apple (small), chopped 1 tsp honey or maple syrup 1. Place all of the ingredients into a high-powered blender and process until well combined. 2. Pour into your favourite serving glasses and enjoy! 1 cup coconut water 1 Tbsp Healtheries Ground LSA 1 Tbsp Healtheries Super Reds Smoothie Booster 25

26 MAKES 20 PREP 10 Nutty Clusters The combination of chocolate and nuts is a much-loved favourite. These nutty clusters are so simple to make and yet are always the first to be snaffled up. This recipe is perfect for those with a creative licence, so use your favourite nuts and add some finely chopped dried fruit if you wish. They would make a lovely little edible gift too. 175g Healtheries 99% Sugar Free Dark Chocolate Baking Bits 1 Tbsp butter or coconut oil (for a dairy free version) 150g of toasted mixed nuts (we used almonds, cashews and peanuts) 1. Place the chocolate and butter (or coconut oil) into a heat-proof bowl over a pot of simmering water. Leave to melt and then let stand for a few minutes before stirring together to form a smooth mixture. 2. Take off the heat and stir in the nuts. 3. Working quickly, drop small spoonfuls of the mixture onto a tray lined with baking paper and place in the fridge for a few hours to set. 4. Store in the fridge in a sealed container for up to 4 weeks. 26

27 For more recipes and information on our products visit The Healtheries range is available at most supermarkets nationwide. 8972_NZ