Recipe Talk

I am providing a 1600 (2 snacks) to 1800 (3 snacks) calorie sample mix & match meal plan for you to use as a guide.

Woman's World

Summer 2005

THIN CHOICES® Sample Meal Plan (1600-1800 calories) for Weight Loss, Optimal Energy and Improved Sleep.

(Be sure to drink at least 8 cups of water everyday.)

Breakfast: Eat within the first hour of waking (choose one daily). Each breakfast contains ~300 calories.

Cold cereal breakfast (315 calories):

1 1/2 cups of whole grained cereal (Cheerios, Raisin Bran, etc...)

1 cup skim or 1% milk or soy milk

1 small or 1/2 of a large banana

1 cup green tea or coffee, if desired

Hot cereal breakfast (300 calories):

1 1/2 cups of cooked oatmeal or 1 packet instant oatmeal

1 cup skim or 1% milk or soy milk

1 cup blueberries

1 cup green tea or coffee, if desired

Pancake breakfast (300 calories):

2 pancakes (4" circles)

2 Tbsp real maple syrup - grade C is best

2 slices Canadian bacon

1 cup raspberries or strawberries

1 cup green tea or coffee, if desired

Eggs and toast (305 calories):

2 poached eggs

1 slice whole wheat toast

1 tsp jelly

1 cup green tea or coffee, if desired

----------------

Lunch: Include protein with lunch to stay alert in the afternoon (choose one daily). Each lunch contains ~450 calories

Caesar salad with Grilled Chicken Breast (450 calories):

3 cups of mixed greens

2 Tbsp grated fresh parmesan cheese

3 oz grilled chicken breast

2 Tbsp reduced-fat Caesar salad dressing (use the dipping-technique*)

1/2 cup mandarin oranges

1 cup skim, 1% or soy milk

1 cup green tea with 1 tsp honey (optional) and a lemon wedge

1 mini York peppermint patty

Tuna fish sandwich (450 calories):

2 slices whole wheat bread

3 oz tuna canned in water

1 Tbsp chopped onion

2 Tbsp Miracle Whip Light

1 oz mozzarella cheese

1 fresh peach

1 cup green tea with 1 tsp honey (optional) and a lemon wedge

Grilled cheese sandwich with tomato soup (465 calories):

1 cup tomato soup with 1/4 cup diced tomatoes added

2 slices whole wheat bread

1 oz sharp cheddar cheese

1/2 cup cottage cheese

1 cup green tea with 1 tsp honey (optional) and a lemon wedge

Turkey sandwich with a side salad (455 calories):

2 slices whole grained bread

3 oz lean turkey breast

2 cups mixed salad greens

1 Tbsp reduced-fat salad dressing (use dipping-technique*)

1 cup fresh mixed berries

Dinner: Each dinner contains ~450 calories.

Salmon with spinach salad (440 calories):

3 oz salmon steak broiled with lemon juice and white wine

2 cups fresh spinach

1 Tbsp reduced-fat Italian salad dressing (use dipping-technique*)

1 small baked potato

1 Tbsp. Old Home Light potato topper or light sour cream

1/2 cup light ice cream

Spaghetti with meat sauce (455 calories):

1 cup cooked angel hair spaghetti noodles

1/2 cup tomato sauce made with 90% lean ground beef

1 slice whole wheat toast with 1 tsp olive oil and fresh garlic

Chicken Fajitas (450 calories):

2 whole wheat flour tortillas

2 oz grilled chicken breast

1/4 cup extra sharp cheddar cheese

1/2 cup salsa

1 cup chopped leaf lettuce

2 Tbsp light sour cream

Tenderloin stir-fry (455 calories):

3 oz tenderloin cut into 1" pieces

2 cups of stir-fry vegetables

2 Tbsp teriyaki sauce

1/3 cup steamed brown rice with 1 tsp soy sauce

1 cup cubed muskmelon

3 vanilla wafers

Snacks: choose one mid-morning and one mid-afternoon. Each snack contains ~200 calories.

10 almonds

1 oz string (mozzarella) cheese

10 grapes

1 hard boiled egg

1 oz lean ham

1 orange

1/2 of a small whole wheat bagel

1 Tbsp light cream cheese

4 oz V-8 juice

3/4 cup low-fat yogurt

1/4 cup raspberries

1/4 cup Grape-nuts cereal

Fruit smoothie: Blend 1/2 cup low-fat yogurt, 1/2 cup skim milk, 1/4 cup 100% fruit juice with 1 cup frozen berries and 1/2 of a small frozen banana. Blend until smooth.

1 1/2 Tbsp natural peanut butter

1 apple

Evening snack: Choose one daily to eat between dinner & bedtime only if you have trouble sleeping. Each snack contains ~200 calories. Ideally we should not be eating during the 2-3 hours before bedtime.

1 Quaker Fruit & Oatmeal snack bar

1 apple

3 cups Orville Redenbacher's Smart Pop butter flavored microwave popcorn

1 orange

1/4 cup raisins or craisins

9 mini Quakes cheddar rice cakes

1 English muffin

2 tsp jelly

*The dipping-technique: Have your salad dressing served on-the-side. Dip the tines of your fork into the dressing and spear a bite of your salad. Do not scoop. You will have dressing on every bite, yet need only a fraction of the amount that you normally use.

© 2005 Jill Fleming, MS, RD; www.ThinChoices.com

------------------

----------------

Woman's World

Whole Orange Cake

Written by Billington's

A deliciously tangy fruitcake that's not too sweet. If you wish, you can sift a teaspoon of ground cinnamon into the mixture when you add the flour. 1 large orange

150g (5oz) butter

175g (6oz) golden caster sugar

225g (8oz) self-raising flour

225ml (8fl oz) milk

2 medium eggs

50g (2oz) walnuts, chopped

110g (4oz) sultanas

For the topping

Juice from the orange

50g (2oz) unrefined demerara sugar

Pre-heat oven to 180degreesC/350degreesF/Gas Mark 4.

Squeeze the juice from the orange and reserve for the topping.

Place the orange flesh and peel in a blender or food processor and reduce to pulp. Set aside.

Cream the butter and sugar until light, then sift in the flour. Beat in the milk gradually with the eggs, then beat well for 1-2 minutes.

Fold in the orange pulp, nuts and sultanas. Spoon into a greased lined 20cm (8in) round cake tin and cook for 40-50 minutes. The cake will be cooked through when a skewer inserted in the middle comes out clean.

For the topping: pour the orange juice over the cake as soon as it comes out of the oven. Sprinkle over the demerara sugar and leave until the cake is cold.

To finish, if preferred: thinly slice an orange and place in a pan with 150ml (1⁄4 pint) water and 50g (2oz) golden granulated or golden caster sugar. Heat gently until the sugar has dissolved then increase the heat and cook until the liquid is a light golden caramel. Remove from the heat and stir in the orange slices. Arrange the caramelised slices on the cake.

Store in an airtight tin for up to three days.

Serves 6-8

Rich Chocolate Truffle Cake

Written by Billington's

This wheat-free and gluten-free cake will sink as it cools. During the few days' chilling time in the fridge it will become denser and irresistibly fudgier. 450g (1lb) plain chocolate (at least 60 per cent cocoa solids)

110g (4oz) unsalted butter

6 medium eggs, separated

75g (3oz) golden caster sugar

150ml (5fl oz) whipping or double cream

2 tbsp cognac, brandy or orange juice

1 tsp vanilla extract

Pre-heat oven to 180degreesC/350degreesF/Gas Mark 4

Melt the chocolate and butter in a bowl over a pan of hot - not boiling - water, or in the microwave. Stir until smooth and allow to cool slightly. Whisk together the egg yolks and sugar until thick. Stir in the chocolate, cream, cognac and vanilla extract.

Whisk the egg whites in a grease-free bowl until stiff, but not dry. Gently fold into the chocolate mixture, one-third at a time.

When the egg whites are thoroughly incorporated, pour into a buttered 25cm (10in) round spring-form cake tin. Bake for 25-35 minutes until the cake is just set.

Leave to cool in the tin and remove when completely cold.

Serve with whipped cream or ice-cream.

Keep the cake chilled in the fridge for up to three days.

Serves 8-10

---------------

Pineapple and Pecan Cake

Written by Billington's

This combination of fruit and nut is a heavenly marriage of flavours and the perfect accompaniment to a cup of coffee. 110g (4oz) unsalted butter

225g (8oz) light muscovado sugar

2 eggs, beaten

175g (6oz) plain flour

13⁄4 tsp baking powder

Pinch of salt

50g (2oz) pecans, toasted and chopped

175g (6oz) glacé pineapple, chopped

150ml (5fl oz) milk

Golden icing sugar, to finish

Pre-heat oven to 180degreesC/350degreesF/Gas Mark 4.

Cream the butter and sugar until very soft and fluffy, then beat in the eggs. Sift in the flour, baking powder and salt.

Stir into the mixture with the pecans, glacé pineapple and milk. Beat until smooth.

Spoon into a greased lined 23cm (9in) round cake tin and cook for about 1 hour. The cake will be cooked through when a skewer inserted in the middle comes out clean.

Leave in the tin to cool for 10 minutes, then turn out on to a wire rack to cool completely.

Sift a little golden icing sugar over the top just before serving.

Store in an airtight tin for up to three days.

Serves 6-8
-----------------

Golden Fruit Cake

Written by Billington's

The lighter texture and pale fruits, plus the crunchy caramel topping and soft Cape gooseberries are a refreshing alternative to the traditional rich, dark Christmas cake. 175g (6oz) dried apricots, chopped

6 tbsp whisky or brandy

225g (8oz) butter

225g (8oz) light muscovado sugar

Grated rind and juice of 1 lemon

Grated rind and juice of 1 orange

50g (2oz) ground almonds

4 medium eggs

225g (8oz) plain flour

Pinch of salt

175g (6oz) multi-coloured glacé cherries, chopped

110g (4oz) glacé pineapple, coarsely chopped

110g (4oz) candied peel, coarsely chopped

50g (2oz) candied mango or papaya

110g (4oz) stem or crystallised ginger, finely chopped

110g (4oz) walnuts, roughly chopped

For the icing

2 egg whites

450g (1lb) golden icing sugar, sifted

1-2 tbsp lemon juice

For the decoration

110g (4oz) physalis (Cape gooseberries)

110g (4oz) golden granulated sugar

2 tbsp water

Pre-heat oven to 150degreesC/300degreesF/Gas Mark 2.

Butter a 23cm (9in) round cake tin and line with a double thickness of buttered greaseproof paper or non-stick baking parchment. Soak the apricots in the whisky or brandy for at least 4 hours or overnight.

Cream the butter and sugar with the lemon and orange rinds until light and fluffy, then stir in the almonds.

Whisk the eggs until pale and thick, then gradually whisk into the creamed mixture until well combined.

Sift the flour and salt into the bowl and gently fold into the main mixture with a metal spoon. Stir in the lemon and orange juices, soaked apricots, the candied fruits, ginger and the walnuts.

Spoon into the prepared tin and make a slight hollow in the centre. Bake just below the centre of the oven for 21⁄2 hours, then cover the cake loosely with foil and reduce the heat to 140degreesC/275degreesF/Gas Mark 1 and bake for another 11⁄2-2 hours. The cake will be cooked through when a skewer inserted in the middle comes out clean.

Leave the cake in the tin to cool, then turn out and wrap in greaseproof paper and tin foil and store in a dry, cool (not cold) place for up to three weeks.

For the icing: whisk the egg whites until frothy and gradually stir in about two-thirds of the golden icing sugar, beating well. Beat in the lemon juice and the rest of the icing sugar until the icing is thick and forms soft peaks. Spoon onto the cold cake and spread roughly into shallow peaks with a palette knife to resemble snow. Leave to set in a cool place.

For the decoration: up to 2 hours before serving the cake, fold back the papery leaves of the physalis to reveal the yellow fruit. Place the golden granulated sugar in a pan with the water and heat until the sugar has dissolved completely. Boil for 2-3 minutes and remove from the heat.

Carefully dip the physalis into the hot caramel and place on a cold surface to set, but don't chill them.

Store the cake in an airtight tin for up to three weeks.

Serves 6-8

Woman's World Magazine
Woman's World Magazine
Maple-Raisin Layer Cake

Yield: 16 servings

Ingredients

1 1/2 pkgs Ceam cheese, at room temp. (8 oz pkgs)
1 cup marg. softened
1 cup brown sugar (packed)
3/4 cup pure maple syrup,divided
1 1/2 tsp maple extract,divided
1 cup golden raisins
1 pkg white cake mix(double layer size)
1 cup sour cream
3 lg eggs
1/4 cup cup oil
1 1/2 tsp cinnamon

Instructions

1. At med. speed beat cream cheese with marg. until smooth;add sugar. Beat until light, 1-2 min. Beat in 1/2 cup syrup and 1 tsp. extract. Refrigerate 1 1/2 hrs.


2. Preheat oven to 350*F. Coat 2(9") round cake pans with cooking spray. Toss raisins with 1 Tbs.cake mix. At low speed beat next 4 ingr. and remaining mix,maple syrup and extract 1min..


3. Increase speed to medium: beat 2 minutes. Fold in raisins. Divide batter between pans. Bake 30 mins. or until toothpick comes out clean. Cool 10 mins.


4. Remove from pans.


5. Let cool then ice.


6. 544 cal per serving.

Woman's World Magazine
Chocolate and hazelnut bread

Written by Karen Saunder, 2006

This sweet bread recipe is a great accompaniment to mid-morning coffee. For added variety, try this recipe with other nuts such as walnuts and pecans.

750ml (7fl oz) semi-skimmed milk
3 tbsp melted butter, cooled
1 large egg, beaten
11⁄2 tsp sugar
1 tsp salt
450g (16oz) very strong white bread flour
11⁄4 tsp instant or fast-acting dried yeast
75g (3oz) chocolate chips
50g (2oz) chopped toasted hazelnuts

Pour the milk into the breadmaker bucket, followed by the butter and egg. Add the sugar and salt. Cover with the flour and sprinkle the yeast over. Fit the bucket into the breadmaker and set to the basic white programme. Add the chocolate chips and nuts according to your manual's instructions, usually at the beginning or the middle of the second kneading cycle or when the machine bleeps. Once cooked, carefully shake the loaf from the bucket and stand it the right way up on a wire cooling rack.

Leave the bread to cool for at least an hour before cutting and/or removing the paddle, if necessary.

---------------

Frozen Strawberry Yoghurt

Written by Angie Jefferson

A colourful, fruity dessert that's easy to prepare ahead - and you don't have to make it in an ice-cream maker. Preparation time: 15 minutes, plus freezing

Cooking time: 2 minutes

* 250g (8oz) strawberries, roughly chopped, plus extra to serve
* 2 tbsp purple grape juice
* 1 tbsp crème de cassis
* 2 tbsp icing sugar
* 300ml (1⁄2 pint) soya yogurt

Place the chopped strawberries in a saucepan. Add the grape juice and warm gently, stirring occasionally, until the strawberries become soft and pulpy.

Press the strawberries through a nylon sieve and collect their juice in a large bowl.

Discard the seeds. Beat in the crème de cassis, icing sugar and soya yogurt.

Pour the mixture into an ice-cream machine and churn until the mixture becomes thick and frozen.

If you don't have an ice-cream machine, transfer the mixture to a shallow, freezer-proof container. Freeze for at least 1 hour, or until the mixture is just beginning to set around the edges. Remove the container from the freezer and beat the mixture until smooth, then return to the freezer. Freeze for a further 30 minutes, then beat again. Repeat the freezing and beating process several more times until completely frozen.

Store in the freezer for up to 2 weeks. Transfer from the freezer to the refrigerator 20 minutes before serving.

Serves 2-3

----------

New potatoes with mustard pork

Written by Woman's World

Preparation time: 15 minutes Cooking time: 30 minutes

* 300g (11oz) pork fillet
* 1 tbsp red wine vinegar
* 3 tbsp olive oil
* 1 tsp wholegrain mustard
* Salt and freshly ground black pepper
* 250g (9oz) British new potatoes, scrubbed and sliced
* 75g (3oz) button mushrooms, halved
* 4 tbsp double cream
* 1 tbsp freshly chopped parsley
* 2 courgettes, coarsely grated and blanched

Cut the pork into 6 diagonal slices. Mix the vinegar, 1 tbsp oil, the mustard, and a little salt and pepper in a bowl, then add the pork.

Place the potatoes in a pan of lightly salted boiling water. Cover and simmer for 15 minutes or until tender, and then drain.

Heat the remaining oil in a frying pan and fry the potatoes for 4-5 minutes until golden. Remove from the pan and set aside.

Add the pork and mushrooms to the pan and fry for 5-6 minutes until browned on both sides.

Return the potatoes to the pan and add the cream and parsley. Bring to the boil and season to taste.

Serve on a bed of blanched, grated courgettes.

Serves 2

--------------

Chocolate and hazelnut bread
Written by Karen Saunder, 2006
This sweet bread recipe is a great accompaniment to mid-morning coffee. For added variety, try this recipe with other nuts such as walnuts and pecans.

200ml (7fl oz) semi-skimmed milk
3 tbsp melted butter, cooled
1 large egg, beaten
11⁄2 tsp sugar
1 tsp salt
450g (16oz) very strong white bread flour
11⁄4 tsp instant or fast-acting dried yeast
75g (3oz) chocolate chips
50g (2oz) chopped toasted hazelnuts

Pour the milk into the breadmaker bucket, followed by the butter and egg. Add the sugar and salt. Cover with the flour and sprinkle the yeast over. Fit the bucket into the breadmaker and set to the basic white programme. Add the chocolate chips and nuts according to your manual's instructions, usually at the beginning or the middle of the second kneading cycle or when the machine bleeps. Once cooked, carefully shake the loaf from the bucket and stand it the right way up on a wire cooling rack.

Leave the bread to cool for at least an hour before cutting and/or removing the paddle, if necessary.

---------------

Chèvre French bread

Written by Karen Saunder, 2006

Chèvre means ‘goat' in French and this loaf makes the most of the tangy flavour of goats' cheese. A thick, crispy crust surrounds this richly fragrant bread, which makes a tasty accompaniment to vegetable dishes.

225ml (8fl oz) water
2 tbsp olive oil
1 tsp salt
2 tsp sugar
50g (2oz) finely diced goat's cheese
4 tbsp dried chopped chives
400g (14oz) strong white bread flour
41⁄2 tbsp rye flour
1 tsp instant or fast-acting dried yeast

Pour the water and oil into the breadmaker bucket, followed by the salt, sugar, cheese and chives. Cover with the flour and sprinkle the yeast over. Fit the bucket into the breadmaker and set it to the French programme. Once cooked, carefully shake the loaf from the bucket and stand it right way up on a wire cooling rack. Leave the bread to cool for at least an hour before cutting and/or removing the paddle if necessary.

Courgette and Tomato Pie

Written by Woman's World

A spring onion mash topping is the crowning glory on this tasty vegetarian dish that would be welcome fare at a New Year's Eve supper. 3 tbsp olive oil

2 onions, finely sliced

700g (11⁄2 lb) courgettes, sliced in rounds

2 cloves of garlic, crushed

6 tomatoes, skinned and chopped

1 tbsp tomato purée

Salt and pepper

700g (11⁄2 lb) potatoes, boiled and mashed

4 spring onions, finely chopped

2 tbsp olive oil

4 tbsp milk

Heat the oil in a large pan, add the onions and courgettes and fry gently for 10 minutes, occasionally stirring gently. Add the garlic, tomatoes, tomato purée and some salt and pepper, to taste. Cover and simmer for 5 minutes then turn into a large ovenproof dish.

Pre-heat the oven to 200degreesC/400degreesF/Gas Mark 6.

Beat the mashed potatoes with the spring onions, oil, milk and some salt and pepper. Spoon the topping over the courgette mixture and spread evenly. Cook in the oven for 30-40 minutes until the potato topping is golden.

Serves 4

****

zucchini = courgette = Italian marrow squash Pronunciation: zoo-KEE-nee Equivalents: 1 medium zucchini = 1 cup sliced Notes: America's most popular summer squash, zucchini can be served raw, sautéed, baked, grilled, and even shredded and baked in a cake. Green zucchini is the most popular, but some grocers also carry a bright yellow variety.

--------------
Scotch Apples

Written by Woman's World

Again for Bonfire Night, or even as something a little different for Burns' Night, these easy-to-make savoury snacks have a surprising fruity twist and can be served hot or cold. 1 apple, peeled, quartered and cored

1 tbsp flour

50g (2oz) sausage meat

2 eggs, beaten

175g (6oz) dried breadcrumbs

A little cooking oil

Cut the apple into 12 chunks, then toss in the flour and keep on one side. Divide the sausage meat into the same number of portions and shape each one around the apple pieces making sure the apple is completely covered. Dip each 'ball' into the beaten egg then coat with breadcrumbs.

Heat the cooking oil in a large frying pan and gently fry the balls for 8-10 minutes until golden brown all over and cooked through.

Makes 12

--------------

Fruity Pumpkin Scones

Written by Woman's World

There's a delicate taste of honey about these wondrously moist scones, which can be served either warm or cold, with or without butter. 3⁄4 cup of cooked, mashed pumpkin

2 tbsp butter
1 tbsp honey
1 tsp ground cinnamon
A handful of currants or sultanas
2 cups of wholemeal self-raising flour
A little milk

In a large bowl, mix the pumpkin, butter, honey, cinnamon and currants or sultanas together. Work in the flour and add enough milk to bring to a soft dough consistency. Knead lightly and roll out gently on a lightly floured surface. Cut into 12-15 pieces and place on a lightly greased baking sheet. Bake at 200degreesC/400degreesF/Gas Mark 6 for about 15 minutes.

Makes 12-15 scones

-------------------------

Woman's World

Chicken, Couscous and Caramelised Onions

Written by Nada Saleh, 2006

Chicken is simmered with aromatic spices, creating a rich stock. The onions are caramelised with butter and honey. This recipe can also be used for lamb or veal.

750ml (11⁄2 pints) water
1 small chicken cut into 6-8 pieces
bouquet garni: 1 cinnamon stick, 1 bay leaf and 1 cardamom pod
1 medium onion, finely chopped
3 garlic cloves, crushed
a good pinch of saffron threads
11⁄2 tsp salt or to taste
1⁄2 tsp ground ginger
1⁄4 tsp black pepper
250g (8oz) couscous
2 tbsp extra virgin olive oil
500g (1lb) onions, sliced
75g (3oz) raisins
1⁄2 tsp ground cinnamon
small pinch of freshly grated nutmeg
1-2 tablespoons dark honey
a little under 1⁄2 tbsp orange flower water or rosewater (optional)

Put the water and chicken into a medium pan and bring slowly to the boil. Add the bouquet garni, onion, garlic, saffron and salt. Reduce the heat, cover and simmer for 50-60 minutes or until the chicken is tender. Add the ginger and pepper 5 minutes before the end of cooking time.

Meanwhile, cover the couscous with water. Rake it through with your fingers, then drain and immediately spread it evenly over a large tray or shallow pan. Rake the grains with your fingers a few times to aerate them, then leave for 20-30 minutes until the water is absorbed and the couscous is relatively dry.

Rub the couscous gently between your palms, allowing it to fall back into the tray or pan to break down any lumps. Sprinkle with the remaining salt, drizzle one tablespoon of the oil over and rake through the grains.

Ladle out 300ml (1⁄2 pint) of stock from the pan, pour into a small pan and bring to a rapid boil, then turn off the heat and add the couscous. Cover and leave for 10 minutes or until the stock has been absorbed.

Heat the remaining oil in a pan and sauté the onions over a low heat until lightly golden. Ladle out 200ml (7fl oz) of stock into a small bowl. Pour a little stock into the onions and cook until reduced. Repeat until all the stock has been added and reduced. As the onions soften, increase the heat.

Add the raisins cinnamon and nutmeg, then add the honey and leave to caramelise for 5-10 minutes. Stir in the flower water or rosewater, if using, and turn off the heat.

To serve, place the couscous in a serving dish and top with the onions. Serve the chicken and stock separately.

Serves 4-6

Per serving
3256kj, 780kcal, 46g protein, 66g carbohydrate, 32g sugars, 39g fat, 9g saturates, 3g fibre, 0.7g sodium (if using 1 tsp salt).

Healthy tip
Valuable in A and B vitamins, iron, phosphates and sulphur, which calms the nerves and soothes the spirit.

This recipe is taken from Fresh Moroccan by Nada Saleh, which features more than 80 healthy and delicious Moroccan recipes. It is published in hardback by Hamlyn and available from good bookshops, price £16.99. However, WI members can buy it for £2 off, plus free postage and packing, by calling 01903 828503 or visiting the Hamlyn website www.hamlyn.co.uk quoting reference
Ham 687.

Banana and Maraschino Cherry Loaf

Written by Billington's

Flavoursome maraschino cherries are also known as cocktail cherries. As you cut the loaf into slices, their shiny, deep crimson colour will make it hard to resist. 300g (10oz) jar of maraschino cherries

225g (8oz) plain flour
2 tsp baking powder
1⁄2 tsp salt
110g (4oz) butter, softened
110g (4oz) light muscovado sugar
2 medium eggs
3 ripe bananas
50g (2oz) walnuts, chopped

Pre-heat oven to 180degreesC/350degreesF/Gas Mark 4.

Drain the maraschino cherries, reserving 2 tbsp of the syrup. Cut the cherries into quarters and set aside. Sift together the flour, baking powder and salt.

In a medium mixing bowl, combine the butter, sugar, eggs and reserved cherry syrup and mix, using the medium speed of an electric mixer, until the ingredients are thoroughly combined. In a separate bowl, mash the bananas with a fork.

Add the flour mixture to the butter, sugar and eggs mixture, alternately with the mashed bananas, beginning and ending with the flour mixture. Stir in the cherries and walnuts.

Spread the batter evenly in a greased 450g (1lb) loaf tin.

Bake for about 1 hour, or until golden brown. The cake will be cooked through when a skewer inserted in the middle comes out clean.

Leave in the tin to cool for a few minutes in the tin, then turn the cake out on to a wire rack until it is completely cold. Store in an airtight tin for up to three days.

Serves 6-8

----------------

Cornish Pasties

Written by Claire Hopley

Shops sell pasties with a vast array of fillings: Cornwall has old recipes for pasties filled with egg and bacon, egg and herbs, liver and onion, mutton and turnip. There are some made with crab and pies filled with pilchards or mackerel, but when times were hard, some pasties had just potatoes and swede. Invariably, the filling goes in raw, and the flavour comes from the succulent mix of juices as the ingredients cook. For the pastry

450g (1lb) plain flour
A pinch of salt
115g (4oz) frozen or very cold butter
115g (4oz) frozen or very cold lard
Cold water for mixing
1 egg

For the filling

2 medium large potatoes
1-2 tbsp finely chopped fresh parsley
A slice of swede (about 250g/9oz)
340g (12oz) chuck steak or rump beef
Salt and pepper
1 tsp dried thyme
1 large onion, peeled and finely chopped
2-3 tbsp butter (optional)

To make the pastry: mix the flour and salt together. Grate the butter and lard using the large teeth of a grater, or cut into pea-size pieces. With your fingers or a fork lightly toss the butter and lard into the flour until each little bit is coated in flour.

Make a well in the centre and pour in about 100ml (31/2 fl oz) cold water. Bring the mixture together with your fingers to make a dough, adding more water a little at a time, if necessary, until you have a soft but not sticky dough. Do not handle roughly or for longer than necessary.

Let the dough chill in the fridge for at least 30 minutes while you prepare the filling ingredients. (You can keep it in the fridge longer if it is more convenient.)

To make the filling: peel the potatoes and keep them in a pan of cold water for about 30 minutes, then cut into 1cm (1/2 in) dice and toss with the parsley. Cut the swede into 80mm (1⁄3 in) slices, then cut these into 1cm (1/2 in) pieces. Season the beef with salt and pepper, cut into 1cm (1/2 in) pieces and toss with the thyme.

To make the pasty, pre-heat the oven to 230degreesC/450degreesF/Gas Mark 8 and line a shallow baking tray with parchment paper or grease them. Divide the pastry into four pieces and roll each into a 23cm (9in) circle.

Place a layer of onion going from one side to the other across the centre of each circle. Season with salt and pepper then top with a layer of swede pieces. Place the meat on top, making sure that it goes from one side to the other and thus gets into the corner when the pasty is baked.

Scatter the potato pieces on top, then press down on the filling with your hand to compact it. Now bring one side of the pastry over to make a half-moon shape that encloses the filling. Firmly press the edges together, wetting them with cold water, if necessary, to make them stick. (Alternatively, put the ingredients in a circle in the centre of the pasty and enclose them by bringing the sides over the middle and joining them in a wavy seam.) Do not make slits in the pastry.

Beat the egg with 1 tbsp cold water, then brush it over the surface of the pasty. Make 4 pasties, then lift them on to the prepared tray with a spatula and bake for 15 minutes or until lightly golden. Reduce the temperature to 190degreesC/375degreesF/Gas Mark 5 and bake for another 20 minutes.

Turn off the oven but let the pasties remain inside for a further 5 minutes.

Makes 4 large pasties

-----------------
Woman's World

Miracle Bread

Written by Angie Jefferson

If you prefer to make rolls, divide the mixture into 24 equal portions and place on a lightly greased baking sheet and bake for 15-20 minutes.

Preparation time: 20 minutes, plus proving

Cooking time: 30-35 minutes

* 300g (10oz) strong plain white flour, plus extra for dusting
* 350g (111⁄2oz) strong plain wholemeal flour
* 50g (2oz) soya flour
* 2 tsp salt
* 2 tsp fast-action dried yeast
* 1 tsp caster sugar
* 2 tbsp sesame seeds
* 2 tbsp poppy seeds
* 2 tbsp golden linseeds
* 2 tbsp sunflower seeds
* 2 tbsp pumpkin seeds
* 450ml (3⁄4 pint) warm water
* 1 tbsp flax seed oil
* 2 tbsp malt extract
* Mixed seeds, for scattering

Mix the flours together in a large bowl. Stir in the remaining dry ingredients. Make a well in the centre and gradually add the warm water, oil and malt extract to form a soft dough.

Turn out on to a lightly floured surface and knead the dough for about 10 minutes, or until smooth and elastic. Return the dough to the bowl; cover with a clean, damp cloth and leave to rise in a warm place for at least 11⁄2 hours, or until doubled in size.

Pre-heat oven to 220degreesC/425degreesF/Gas Mark 7.

Lightly oil 2 x 1kg (2lb) loaf tins. Knead the dough again, knocking out the air, then divide in half. Shape the dough into 2 loaves and press into the prepared tins. Cover loosely and allow to rise for 30 minutes, or until the dough reaches the tops of the tins.

Brush each loaf with a little water and scatter over a few mixed seeds. Bake in the oven for 30-35 minutes, or until risen and golden brown.

Leave in the tins for 10 minutes, then transfer to a wire rack to cool.

Makes 2 loaves or 24 rolls

---------------
Woman's World'

Banana Muffins with Cinnamon Topping

Written by Angie Jefferson

As well as making a delicious breakfast, these tasty muffins would be a great snack. They are best eaten fresh, but will keep for 2-3 days in an airtight container. Preparation time: 15 minutes

Cooking time: 25-30 minutes

* Butter, for greasing (optional)
* 100g (31⁄2oz) plain wholemeal flour
* 25g (1oz) soya flour
* 3 tbsp light muscovado sugar
* 2 tsp baking powder
* 1 egg, beaten
* 50ml (2fl oz) soya milk
* 50ml (2fl oz) sunflower oil
* 2 ripe bananas, about 200g (7oz) when peeled and mashed
* For the topping
* 1 tbsp golden linseeds
* 25g (1oz) self-raising flour, sifted
* 15g (1⁄2oz) butter, at room temperature
* 40g (11⁄2oz) demerara sugar
* 1⁄2 tsp ground cinnamon
* 1 tbsp water

Line 6 muffin tins with paper muffin cases or grease the tins well.

Pre-heat oven to 200degreesC/400degreesF/Gas Mark 6.

To make the topping: place the linseeds in a blender or food processor and process for

30 seconds.

Place the self-raising flour in a bowl and rub in the butter until the mixture resembles fine breadcrumbs. Add the demerara sugar, linseeds and cinnamon, then stir in the measured water and mix well.

To make the muffins: place the wholemeal and soya flours, sugar and baking powder in a bowl, mix together and make a well in the centre.

In a separate bowl, mix the egg, soya milk and oil together. Pour the liquid into the flour. Stir until just blended. Stir in the bananas, taking care not to over-mix.

Fill the muffin cases or tins two-thirds full of mixture, then sprinkle topping over each muffin. Place in the oven for 20-35 minutes, or until a skewer inserted in the centre comes out clean.

Transfer the muffins to a wire rack to cool.

Makes 6

http://womans-world.co.uk/recipes/9.html

------------------

Grated Carrot and Orange Salad

Written by Nada Saleh, 2006

A delicious refreshing and nutritious salad, ideal to eat at any time of the day or on any occasion. I have added some pine nuts for extra flavour and substituted honey for sugar as honey is rich in mineral salts and its health-giving properties have been known since ancient times.

1 tbsp dark honey
1 tbsp orange flower water
3 tbsp lemon juice
2-3 tbsp orange juice
1 tbsp ground or grated almonds
1⁄2 tsp salt
500g/1lb carrots, grated
2 oranges, each one peeled and cut into 8-10 pieces
1 tsp extra virgin olive oil
2 tbsp pine nuts
mint leaves to garnish (optional)

Put the honey in a serving dish, then mix in the flower water and lemon and orange juices. Add the almonds, salt, carrot and oranges.

Heat the oil in a small pan and sauté the pine nuts until golden, then remove from the pan and add to the salad.

Toss the salad, garnish with mint, if wished, and serve (or chill for later use).

Serves 4-5

Per serving
818 kj, 96 kcal, 4g protein, 26g carbohydrate, 25g sugars, 9g fat,
1g saturates, 5g fibre, 0.3g sodium

Healthy tip
Rich in fibre, this salad contains a wealth of vitamins as well as powerful antioxidants, beta carotene (pro vitamin A) and vitamin C, which both protect the body and help to keep degenerative diseases at bay.

This recipe is taken from Fresh Moroccan by Nada Saleh, which features more than 80 healthy and delicious Moroccan recipes. It is published in hardback by Hamlyn and available from good bookshops, price £16.99. However, WI members can buy it for £2 off, plus free postage and packing, by calling 01903 828503 or visiting the Hamlyn website www.hamlyn.co.uk quoting reference
Ham 687.

Title: Coffee Cake Muffins
Yield: 12 Muffins

Ingredients

1/2 c pecans; finely chopped
1/3 c light brown sugar; firmly
-packed
1 1/2 c plus 1 tabl. flour
1 ts cinnamon
1/8 ts nutmeg
1 tb butter or margarine; melted
1/3 c sugar
2 ts baking powder
1/2 ts salt
1/4 c vegetable shortening
1/2 c milk
1 egg
12 pecan halves; optional

Instructions

Preheat oven to 375 degree F. Grease 12 muffin pan cups; set aside.
In a small bowl; mix together pecans, brown sugar, 1 T flour,
cinnamon, nutmeg, and butter; set aside.

In a medium bowl, sift together 1 1/2 cups flour, granulated sugar,
baking powder and salt; cut in shortening. In a small bowl, blend egg
with milk. Add to dry ingredients with half of the pecan mixture,
stirring until just blended. Spoon batter into muffin cups; sprinkle
with remaining pecan mixture. Garnish each muffin with a pecan half.
Bake 15 minutes or until cake tester inserted in center comes out
clean. Remove muffins from pan to cool on wire rack.

Mixing muffin ingredients requires a special, but easy-to-learn
technique. The liquid ingredients (milk, eggs, etc.) are beaten
together and then added all at once to the dry ingredients. Mixing is
kept to a minimum--just enough to moisten the dry ingredients. The
batter should be lumpy, not smooth. These muffins freeze very well.

Source: Woman's World Magazine.

----------------------------

Source: Woman's World Magazine.

Cornish Black Cake

Written by Billington's

This rich fruit cake is even better when baked ahead and stored in an airtight container for a week. But remember, you need to soak the fruits and peel overnight.

175g (6oz) raisins

175g (6oz) sultanas

75g (3oz) candied peel, chopped

8 tbsp stout

175g (6oz) butter

175g (6oz) molasses sugar

3 medium eggs, beaten

225g (8oz) plain flour

1 tsp ground mixed spice

1 tsp ground cinnamon

75g (3oz) blanched almonds, chopped

Place the dried fruits and peel in a bowl and pour over the stout. Cover and leave to stand overnight.

Pre-heat oven to 150degreesC/300degreesF/Gas Mark 2.

Cream the butter and sugar until smooth then beat in the eggs a little at a time.

Sift in the flour and spices and fold into the mixture with the soaked fruit and any remaining liquid. Stir in the almonds.

The mixture should be of a soft dropping consistency - if it's too dry, add a little hot water. Spoon into a greased lined 18cm (7in) round cake tin and spread level. Bake for 11⁄2-2 hours. The cake will be cooked through when a skewer inserted in the middle comes out clean.

Leave the cake in the tin to cool for 10 minutes then turn out on to a wire rack until completely cold. Peel off the lining paper and store in an airtight tin for a week to improve the flavour.

Serves 6-8

Swedish Apple Cake

Written by Billington's

Apple and cinnamon are two favourite Swedish flavours and they complement each other deliciously in this moist cake with crisp almond topping. 250g (10oz) eating apples, grated

2-3 tbsp lemon juice

110g (4oz) butter

225g (8oz) light muscovado sugar

2 eggs

225g (8oz) self-raising flour

1⁄2 tsp salt

1 tsp ground cinnamon

1⁄4 tsp ground cloves

2 tbsp flaked almonds, lightly toasted

Pre-heat oven to 180degreesC/350degreesF/Gas Mark 4.

Toss the grated apple in the lemon juice to prevent it becoming brown. Cream the butter and sugar until light, then beat in the eggs, one at a time. Sift the flour, salt and spices into the mixture and fold in gently with the apples.

Spoon into a greased 20cm (8in) round cake tin and sprinkle over the almonds.

Bake for about 11⁄4 hours until golden brown. The cake will be cooked through when a skewer inserted in the middle comes out clean.

Cool in the tin for 10 minutes then turn out onto a wire rack to finish cooling.

Store in an airtight tin for up to three days.

Serves 6-8

Green chicken curry (low calories)

Written by Low Calorie Home Cooking, 2006

This recipe is inspired by classic Thai green curries, but they contain lots more coconut - and lots more calories. You can buy Thai spice packs from the supermarket, which saves buying all the ingredients separately. Lemongrass gives an authentic flavour. To prepare it for this recipe, top and tail and remove the outer woody layers. If you like your curry mild, use one chilli; for a hotter taste use two. Serve with basmati rice.

Preparation and cooking time: 15 minutes plus 15 minutes cooking

Freezing: not recommended

Serves: 4

Per serving: 237 calories, 10g fat

2 garlic cloves, halved

1 lemongrass stalk, trimmed and cut into 3

1 or 2 fresh green chillies, halved and de-seeded

5cm (2in) piece fresh ginger, peeled and roughly chopped

25g (1oz) fresh coriander, tough stalks removed

1 tablespoon sunflower oil

1 small onion, halved and sliced finely

4 skinless chicken breasts, cut into bite-sized pieces

salt

1 chicken stock cube

50g (13⁄4 oz) creamed coconut

Put the garlic, lemon grass, chilli, ginger, coriander and 300ml (1⁄2 pint) cold water into the food processor. Process for 2-3 minutes until well mixed.

Heat the oil in a non-stick frying pan and add the onion. Fry for 2 minutes then add the chicken. Stir fry for 3-4 minutes, add the coriander mixture, salt and crumbled stock cube.

Bring to the boil, stirring well, turn down the heat, cover and cook for 10 minutes.

Add the coconut and stir until melted and well mixed. Taste to check the seasoning.

Woman's World is produced in association with the Women's Institute