Date and Fig Spread

Dates and dried figs have all the sweetness you need as a substitute for traditional sugar-laden fruit jams. Recipe makes 2 cups.

Ingredients:

1 cup seedless dates
1 cup dried figs
6 teaspoons lemon juice
1/4 cup orange juice

Method:

1. Chop fruit finely.
2. Add to bowl, pour juice over, cover and soak overnight.
3. Spoon into blender or food processor and blend for approximately 2 minutes until smooth.
4. Store, covered, in a jar in refrigerator.

Beef Fillet with Bean Sprouts

Strips of beef combine with fresh bean sprouts and spinach in this quick and easy stir-fry. Recipe serves 4.

Ingredients:

1 pound (500 g) fillet of beef
1/2 teaspoon cornflour
1/4 cup sunflower or corn oil
2 cloves garlic
1/3 cup soy sauce
5 ounces (155 g) fresh bean sprouts
3 1/2 ounces (100 g) fresh young spinach
Salt to taste
Freshly milled black pepper to taste
1/2 cup chicken stock
1 tablespoon medium sherry

Method:

1. Cut beef fillet into very thin slices across the grain. Sprinkle with cornflour.
2. Heat oil in wok until very hot, but not smoking. Add beef, slice by slice, and stir-fry briskly until browned. Remove from wok with ladle. Drain on rack or on absorbent kitchen paper.
3. Crush garlic into bowl with garlic press. Add soy sauce and mix in meat. Cover and leave to marinate.
4. Rinse bean sprouts under cold, running water. Drain thoroughly.
5. Wash spinach thoroughly to remove grit and drain. Pull leaves off stalks.
6. Add bean sprouts to remaining oil in wok and stir-fry for 1 minute. Add spinach to wok and stir-fry for 2 minutes. Lightly season with salt and pepper. Moisten with stock and sherry.
7. Add beef to wok with soy sauce and ginger mixture and mix in well. Bring to boil and cook for 1 minute. Adjust seasoning to taste.
8. Serve with mixture of brown and wild rice, cooked separately then forked together.

Fresh Strawberry Jam

You can vary this easy low-sugar preserve by using other berry fruits instead of strawberries. Recipe is suitable to microwave and makes 1 cup.

Ingredients:

8 ounces (250 g) strawberries, hulled and roughly chopped
1 tablespoon water
1 tablespoon lemon juice
1 level teaspoon gelatin soaked in 1 1/2 tablespoons water
2 sachets Equal or other artificial sweetener equivalent to 4 level teaspoons sugar

Method:

1. Place strawberries in saucepan with water and lemon juice.
2. Cover, bring to the boil and simmer for 10 minutes, or microwave on High for 5 minutes.
3. Mash fruit slightly and stand for 10 minutes.
4. Dissolve gelatin according to instructions on packet, add to fruit.
5. Stir in sweetener.
6. Pour into a clean hot jar. Cover, cool and refrigerate.