- ¾ cup whole wheat flour
- ¼ teaspoon salt
- ¼ teaspoon baking soda
- ½ teaspoon ground cinnamon
- ¼ teaspoon ground allspice
- 1 cup quick-cooking rolled oats
- 1/3 cup raisin
- ¼ cup chopped walnuts
- 1 large egg white
- 3 tablespoons canola oil
- 1/3 cup packed dark brown sugar
- 1 small banana, cut into pieces
- 1 teaspoon vanilla extract
- Preheat oven to 350 degrees.
- In a large bowl, whisk together the flour, salt, baking soda, cinnamon, and allspice.
- Mix in the oats, raisins, and walnuts.
- In a blender on medium speed, blend the egg white with oil and sugar until smooth.
- Add the banana and vanilla extract and blend until the banana is completely pureed.
- Stir the banana mixture into the dry ingredients until well combined
- Drop the batter by tablespoonfuls onto the baking sheet, 1 inch apart, to make 24 cookies.
- Flatten the cookies slightly with the back of a wet spoon.
- Bake the cookies for 15 to 18 minutes, until they are golden brown and almost firm to the touch.
- Cool on the baking sheet on a wire rack for about 3-5 minutes, then remove the cookies from the baking sheet and continue to cool them on the rack.
Dietary fibre: 1g
- 4 fresh pears
- 2 teaspoons lemon juice
- ¾ teaspoon cinnamon
- Pinch ground cloves
- 65g brown sugar
- 50g rolled oats
- 2 tablespoons margarine, melted
- 2 tablespoons wholemeal flour
- Preheat the oven to 190C/375F.
- Peel, halve, core and dice the pears. Place them in a shallow, lightly oiled 2.5 litre baking dish.
- Sprinkle with the lemon juice.
- Combine the remaining ingredients and mix it well. Spread over the pears.
- Bake for 30-35 minutes, or until the pears are tender and the top is lightly browned.
- Serve warm or cold.
Dietary fibre: 8g
- 10g flour
- 20g glutinous rice flour
- 20g rice flour
- 100ml low-fat milk
- 2 tsp canola oil Filling
- 50g mung beans
- 80g chestnuts
- 5g wheat starch (gluten-free flour)
- 2 tsp sugar
- Sieve and mix flour, glutinous rice flour and rice flour. Add low-fat milk and canola oil. Mix until smooth.
- Steam over high heat for 30 minutes. After cooling, put the dough into the fridge for overnight.
- Take the dough out of the fridge and kneel until soft
- Wash mung beans and soak for 1 hour. Boil until soft. Drain using a sieve.
- Mash mung bean through the sieve to form mung bean paste. Add wheat starch and sugar. Mix well.
- Boil chestnuts with shells on until cooked. Remove shells and skin. Mash nut into paste.
- Divide mung bean paste and the chestnut paste into 4 portions.
- Divide the dough into 4 cubes, flatten the dough and fill with 1 portion of mung bean and chestnut paste. Put the dough into the floured mooncake mould (using glutinous rice flour). Tap both sides and turn over the mould to remove the mooncake.
- Refrigerate for 1 hour before serving.
Energy: 76 kcal
Dietary fibre: 0.5g
- 1 cup red kidney beans, dry
- ½ cup mung beans, dry
- ½ cup chickpeas, dry
- ½ cup brown sugar
- Soak the beans in cold water for 2 hours, then drain
- Put all the beans into boiling water and simmer for 2 to 3 hours, until the beans are soft.
- Add sugar and ready to serve.
Dietary fibre: 4g
- 12 Strawberries
- 2 Mangoes
- 4 Kiwi fruits
- Take the stalks off the strawberries, wash them then crush them on a plate with a fork. Put the crushed strawberries into the bottom of each popsicle mould so that it comes about a third of the way up the mould.
- Peel the mango, cut the flesh from the stone and roughly mash the flesh with your fork. Put the mango on top of the strawberries so the moulds are two-thirds full.
- Peel and crush the kiwi, put it on top of the mango then put a popsicle stick through the middle of each mixture. Pop the moulds in the freezer and wait for the popsicles to freeze.
Dietary fibre: 2.3g
- 2 mangoes, peeled and cut into cubes
- 2 orange segments
- 1 cup papaya cubes
- ½ cup pineapple cubes
- 1 tablespoon of orange juice
- 1 tablespoon of pineapple juice
- Place mango, orange segments, papaya, and pineapple into a bowl
- Spoon the juice over the fruit
Dietary fibre: 5g