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Apricot Strudel (Recipe)

Apricot Strudel

15 minutes preparation + 25 minutes cooking
7 serves of fruit in this recipe

800g can apricots, drained
1 tablespoon honey
1 teaspoon cinnamon
½ cup dates, chopped
4 sheets filo pastry (27cm x 47cm)
Olive or canola oil spray
2 tablespoons almonds, flaked

Preheat oven to 200 °C. Combine apricots, honey, cinnamon and dates in a small bowl. Lightly spray pastry with oil. Lay pastry sheets on top of each other then spoon apricot mixture along the centre length. Fold pastry to encase, tucking neatly into a roll. Spray top with oil and sprinkle with almond flakes. Bake for 20–25 minutes until golden brown and crispy. Serves 6.

HintAlways choose fruit canned in ‘natural’ juice or pie apples as these do not have ‘added sugar’.

Variation
Canned peaches or apples could replace the apricots.

Serves in this recipe: 6
Serve size: 170

Energy	787.89 kJ	464.47 kJ
Protein	3.64 g	2.14 g
Fat -saturated	3.91 g 0.28 g	2.31 g 0.16 g
Carbohydrate -sugars	32.61 g 25.58 g	19.23 g 15.08 g
Fibre	4.87 g	2.87 g
Sodium	74.77 mg	44.08 mg

Apricot Lassi (Recipe)

Apricot Lassi

Lassi is a very popular drink from India, sometimes called a yoghurt drink.

5 minutes preparation
2 serves of fruit in this recipe

2 cups canned apricot, with juice
1 teaspoon honey
1 cup low-fat yoghurt, natural or vanilla
6 ice cubes

Blend all ingredients in a food processor until foamy. Serve immediately.

Serves 2.

Serves in this recipe: 2
Serve size: 365 g

Energy	872.91 kJ	239.43 kJ
Protein	8.36 g	2.29 g
Fat -saturated	2.21 g 1.43 g	0.61 g 0.39 g
Carbohydrate -sugars	34.99 g 31.76 g	9.60 g 8.71 g
Fibre	4.39 g	1.20 g
Sodium	91.64 mg	25.14 mg

Baked Apples Recipe

Baked Apples Recipe

5 minutes preparation + 8 minutes cooking
7 serves of fruit in this recipe

4 Granny Smith apples, washed and cored
1 tablespoon brown sugar
1 tablespoon honey
30g walnuts, chopped
50g dried mix fruit
1 teaspoon cinnamon

Run a knife around the middle of the apples to pierce the skin. Combine remaining ingredients in a small bowl. Spoon into apple cavities, leaving a little excess on top of each apple. Microwave on HIGH (100%) for 8 minutes or until apples are tender. Serve with extra sauce from the bottom of the dish. Serves 4.

Hint
Scoring around the middle of the apple ensures the apple doesn’t burst out of its skin during cooking.

Energy	850.20 kJ	444.20 kJ
Protein	2.14 g	1.12 g
Fat -saturated	5.56 g 0.33 g	2.91 g 0.17 g
Carbohydrate -sugars	33.37 g 32.07 g	17.44 g 16.76 g
Fibre	6.42 g	3.35 g
Sodium	9.49 mg	4.96 mg

Apple Scroll Recipe

Apple Scroll Recipe

Ingredients
1½ cups wholemeal SR flour
1½ cups white SR flour
45 g margarine
1 cup low-fat milk
2 large apples
1 cup sultanas
2 teaspoons mixed spice
1 tablespoon extra milk
1 teaspoon sugar
Utensils
Sifter
1 large mixing bowl
1 medium mixing bowl
Wooden spoon
Measuring cups and spoons
Rolling pin
Chopping board and knife
25 cm pie dish, round cake tin or oven tray
Non-stick cooking spray
Method
1. Turn oven to 190°C. Sift flours into a large bowl
2. Rub margarine into the flour until it looks like breadcrumbs.
3. Add milk gradually and mix into a soft dough.
4. Roll dough into a rectangle about 30cm x 23cm (put some extra flour under the dough).
5. Peel and core the apples. Chop apples into 1cm cubes.
6. Mix apples in a bowl with sultanas and spice.
7. Sprinkle dough evenly with apple and sultana mixture.
8. Roll up lengthwise, sealing the join with a little water. Brush roll with extra milk.
9. Cut into 12 circles and lay around in a pie plate that is sprayed with cooking spray.
10. Bake for 25-30 minutes. Remove and brush with extra milk. Sprinkle with 1 teaspoon of sugar. Bake another 5 minutes.

Serves in this recipe: 12
Serve size: 107 g

Energy	965.23 g	903.49 g
Protein	5.87 g	5.49 g
Fat   -saturated	3.71 g   0.80 g	3.48 g   0.75 g
Carbohydrate   -sugars	41.10 g   14.35 g	38.47 g   13.43 g
Fibre	4.71 g	4.41 g
Sodium	310.17 mg	290.33 mg

Apple Jaffle Recipe

Apple Jaffle Recipe

Ingredients

1 green apple 

125 g container low-fat ricotta cheese 

1 tablespoon sunflower seeds 

2 tablespoons currants 

¼ teaspoon cinnamon 

8 slices sultana bread

Utensils 

Peeler 

Grater 

Measuring spoons 

Bowl 

Wooden spoon 

Sandwich maker or jaffle iron 

Non-stick cooking spray

Method

1. Peel and grate apples. 

2. Put apple, ricotta cheese, sunflower seeds, currants and cinnamon in a bowl. Stir well. 

3. Spray the surface of the sandwich maker or jaffle iron with non-stick spray. 

4. Place the slices of bread in the sandwich maker to form the sandwich bottom. 

5. Top with apple mixture and cover with another slice of bread. 

6. Toast for 2-3 minutes or until golden brown.

Serves in this recipe: 4
Serve size: 140 g

Energy	1254.56 kJ	897.21 kJ
Protein	9.75 g	6.97 g
Fat   -saturated	8.56 g   2.92 g	6.12g   2.09 g
Carbohydrate   -sugars	44.42 g   20.40 g	31.76 g   14.59 g
Fibre	4.47 g	3.19 g
Sodium	220.21 mg	157.48 mg

Apple & Banana Hot Cakes

Apple & Banana Hot Cakes 

Preparation

10 minutes preparation + 20 minutes cooking

7 serves of fruit in this recipe

2 eggs 

2 teaspoons margarine, melted

2½ cups low-fat milk

2 cups self-raising flour

2 tablespoons sugar

3 medium apples, peeled, cored and grated

1 teaspoon vegetable oil

4 ripe bananas, sliced

1 tablespoon honey

In a large bowl beat eggs, margarine and milk. In a separate bowl mix flour and sugar and gradually stir into wet mixture until smooth. Fold in apple. Heat oil in a non-stick pan over medium heat. Add 2-3 tablespoons of mixture, flip when bubbles appear in the centre of the hotcake and cook until golden brown. Serve with banana and drizzled honey. Makes 10.

Variation

Add ¼ cup sultanas to dry mixture.

Serves in this recipe: 10
Serve size: 190 g

Energy	958.11 kJ	503.44 kJ
Protein	7.29 g	3.83 g
Fat -saturated	3.71 g 1.20 g	1.95 g 0.63 g
Carbohydrate -sugars	40.82 g 19.98 g	21.45 g 10.50 g
Fibre	2.63 g	1.38 g
Sodium	243.86 mg	128.14 mg