Liquid Breakfast

For a quick, healthy breakfast when you simply don't have a moment to spare in the mornings, try this fresh fruit smoothie, which is low in both calories and fat. Recipe serves 4.

Ingredients:

2 cups skim or low-fat milk
1 cup low-fat natural yogurt
3 ripe bananas or 1 cup fresh strawberries or unsweetened canned peaches or apricots
2 eggs (optional)
Equal or other artificial sweetener, to taste
Garnish: ground allspice, cinnamon or nutmeg


Method:

1. Place all ingredients in a blender or food processor and blend well.
2. Serve at once, topped with a sprinkling of spice.

Candied Orange Tea Bread

For this simple afternoon tea loaf made with mixed fruit peel, just beat all the ingredients together and bake. Recipe makes 10-12 slices.

Ingredients:

1 cup all-purpose (plain) flour
2/3 cup all-purpose (plain) wholemeal flour
2 teaspoons ground coriander
2 teaspoons baking powder
3/4 cup plain wheat meal cookies, crushed
1/2 cup mixed peel, finely chopped
1/3 cup light brown sugar
2 ounces (60 g) butter or polyunsaturated margarine spread, melted
7 fl oz (200 ml) milk
1 large egg

Method:

1. Preheat the oven to 340-350 degrees F (170 degrees C). Grease a 1 pound (500 g) loaf tin with melted butter and base-line with greaseproof paper.
2. Sift the flours, coriander and baking powder into a mixing bowl; add any wheat husks in the sieve to the bowl. Add all the remaining ingredients and beat well with a wooden spoon for 1-2 minutes, or until the mixture is evenly combined.
3. Transfer the mixture to the prepared tin. Level the surface. Bake for 1 hour 5 minutes, or until well risen and firm to the touch.
4. Leave in the tin, on a wire rack, until cool enough to handle. Turn out onto the rack, remove lining paper and cool completely.
5. Serve tea bread sliced and spread with butter.

Tip: Any easy way to crush the wheatmeal cookies is to put them in a food processor and mix for about 30 seconds. Alternatively, put the cookies in a clean plastic food storage bag, seal it and crush the cookies with a rolling pin. Store the loaf in an airtight container for up to a week; freeze for up to 3 months.

Garlic and Herb Sandwich Spread

Serve with herb pita bread and a variety of fresh vegetables, such as radish, snow peas, zucchini and carrots for dipping. Recipe makes about 1 1/4 cups.

Ingredients:

1 cup Creamy Yogurt Spread or thick Greek yogurt
1 clove garlic, crushed
1/4 cup finely chopped fresh basil, dill, mint, parsley or a combination
Black pepper, to taste

Method:

1. In a small bowl, stir together the yogurt spread, garlic, herbs and pepper until well blended. Cover with plastic food wrap and refrigerate for 1 hour before serving.