Ingredients
- ¾ cup plain flour
- ¾ cup self-raising flour
- 2/3 cup baking cocoa
- ½ cup caster sugar
- 200g low-fat vanilla or natural yoghurt
- ¼ cup light olive oil
- 4 egg whites
- 2 teaspoons vanilla essence
Method
- Preheat over to 180C.
- Line a 30 x 20cm baking tray with aluminium foil
- Sift flours and coco into a large bowl.
- Stir in the sugar and make a well in the centre of the dry ingredients.
- Whisk yoghurt, oil, egg whites and vanilla essence together in a small bowl. Pour into dry ingredients and mix lightly until combined.
- Spread into prepared pan and smooth the surface.
- Bake for 30 minutes or until a skewer inserted into the centre comes out clean.
- Leave in tin to cool for at least 15 minutes then lift out.
- Cut into 12 pieces for serving.
Nutrition Per Serving
1180kJ, 282 kcal 47g CHO 6g Prot. 8 g Fat
SOURCE: AUSSPORT “Survivial for the Fittest”
Jam: a sweet food made by cooking fruit with sugar to preserve it.
By definition, jam is a food traditionally high in processed sugars. A favourite of many kids, this recipe makes a great alternative to the traditional style.
Thanks to my nieces (aged 5 and 7) for their inspiration for this recipe. They love to call and tell me about their healthy endeavours within the kitchen
Ingredients
2 cups berries – we used frozen raspberries but you can use any type of berry, fresh or frozen depending on your taste and availability)
4 tablespoons of Chia seeds
4 tablespoons of water
Method
1. Place all ingredients into a food processor (a tall bowl with a stick-mixer can be used if you don’t have a food processor)
2. Combine until a smooth texture (N.B. the Chia seeds will stay “rough” and this is ok)
3. Place mixture into a saucepan and heat over medium heat until bubbles start to form.
4. Lower heat and whisk continuously until mixture thickens (this takes about 3- 5 minutes)
5. Allow to cool and place into a glass jar or airtight container.
Keeps for up to 2 weeks in the refrigerator (unless you’ve eaten it all!!!)