O M Goodness Loaf- High Fibre, Low G I, Delicious Flavours.

Healthy High Fibre Treat

Heat the oven to 180C/350F.

Ingredients:

1 cup chopped dates

1/2 cup water

1 tsp baking soda

Put dates and water into a small pan and boil for 4 minutes, stir to mush up the dates.

Add baking soda, mix well- it will froth.

50g butter/2 oz

1/2 cup dark brown sugar

1/4 cup Splenda or similar-or 3/4 cup dark sugar

1 tsp vanilla essence

1 beaten egg

Beat butter with sugars and vanilla until thick and creamy

Beat in egg. Mix should be pale

ADD

2 very ripe mashed bananas

1 loosely packed cup grated carrots

1 cup chopped or flaked almonds

1 cup wholemeal flour (sifted with the bran added)

1 tsp baking powder

1 tsp cinnamon

1/4 cup almond meal

1/4 cup thread coconut.

FOLD the three mixtures together

Use a large metal spoon

Combine well but 

don't overmix.

LASTLY

Spoon into a greased and paper lined 

loaf pan. 81/2"-22cm by 41/2"- 11cm

Smooth top a little to even it.

BAKE

for 45 minutes or until loaf springs back

when gently pressed.

Leave to cool in tin.

Eat to your hearts' content. Great family fodder or a gift to share with a health-conscious friend.

Retro Italian Pork Meatballs-One Dish Dinner

 Kid-Friendly Meatballs and Spaghetti.

Add extra flavours for a great retro adult main dish.

Serves 4

Ingredients:

8 good-quality pork sausages

2 tbs each finely chopped oregano, and for adult taste, rosemary and sage or basil.

2/3rds of a cup of dried breadcrumbs

Grated zest of 1 lemon.

Squeeze the sausage meat into a bowl and throw the skins away.

Add the herbs, breadcrumbs and zest.

Mix well

Shape into 16 smallish balls. Half and then quarter the mixture to get even sizes or use a measuring spoon. refrigerate for 15 minutes.

Sauce:

2 tbs olive oil

1 smallish onion, finely chopped

2 cloves of crushed garlic

Add a few halved cherry tomatoes if you have some

1 jar of good pasta sauce ( 400g )

1/2 a jar of water 

Some chopped basil leaves.

Seasoning to taste- sea salt and ground black pepper

1/2 bag of baby spinach leaves

Heat the oil and fry the onion gently-5 minutes

Add the garlic, cook 1 minute

Add the meatballs, turning until brown on all surfaces-5 minutes

Stir in the tomato pieces- fry 1 minute

Add pasta sauce, basil and water.

Simmer for 10 minutes.

Add baby spinach.

Meanwhile:

Break the 200-300g dried spaghetti noodles into thirds.

Drop into boiling, salted water - cook 8 minutes or according to packet instructions.

Crumble 50g of Feta cheese.

Prepare some basil leaves for garnish.

Put the drained spaghetti into the base of an oven-ware dish

Top with the meatballs in the tomato and spinach sauce. ( The one-pot dinner can be kept a while and heated to full temp in a hot oven when ready to serve)

Scatter with basil and crumbled Feta.

Serve with bruschetta and a nice soft red wine for the parents!