Tasty morsels

Finding healthy home baking recipes can be a challenge but it is possible! If you offer home baking to your customers and want to label some items with the apple logo then here are the criteria to follow:

  • Low in fat – replace butter with low fat margarine.
  • Low in sugar – use minimal amounts or replace sugar with more fruit.
  • Fruit or vegetables must be included such as carrot in carrot cake or sultanas in scones.

We have a delicious recipe for you to try.

Mango and sultana loaf (fat and sugar free)
Recipe courtesy of Chest, Heart & Stroke Coffee Shop, Inverness

Method

  1. Place mango slices and sultanas in a saucepan.
  2. Bring to the boil and simmer for eight minutes.
  3. Allow to become cold.
  4. Add bicarbonate of soda, egg and flour and mix well.
  5. Bake in a 2lb loaf tin for 50-60 minutes at 180°C/gas mark 4.

Ingredients:
425g tin mango slices in juice.
375g sultanas.
1 teaspoon bicarbonate of soda.
1 egg.
1 cup self-raising flour.

You'll find more ideas in section 3 of your guidance folder and on our website.

A flavour of…

Fish Catalan served on a bed of flavoured couscous - Serves 4

Recipe courtesy of The Sunlite Café, Stirling

Method

  1. Marinate the fish in the lemon juice for about three hours.
  2. De-seed and chop the peppers, reserving about two strips finely chopped to flavour the couscous. Place the peppers in an oven proof dish along with the marinated fish.
  3. Add finely chopped onions, keeping some aside for couscous.
  4. Pour in tinned tomatoes.
  5. Add black pepper and dill.
  6. Quarter fresh tomatoes and place in the dish.
  7. Cook for approximately 30 – 40 minutes at about 190°C / gas mark 5. Resist the temptation to stir as this breaks up the fish.
  8. The tomato sauce will blend with the smoked fish and take on that smoky flavour. The sauce will reduce – depending on your preference judge how thick you would like the sauce.
  9. If you like a bit of a kick add Tabasco or crushed dried chillies to the dish. This dish is rich in both flavour and colour.
  10. Serve with the cooked couscous flavoured with reserved peppers and onion.

Ingredients:
4 portions of smoked fish (off-cuts can be used).
2 red peppers.
2 small red onions.
About 350g of tinned tomatoes – chopped preferable.
Sprinkling of dill.
Lemon juice.
4 fresh tomatoes.
Black pepper for seasoning.
Dash of Tabasco or a few crushed dried chillies (optional).
Couscous to serve.

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issue fifteen:
August 2010
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