Food / 3 February, 2019 / My Baba

Delicious Recipes to Celebrate Fibre February!

Banoffie French Toast

These moreish toasty treats are perfect for weekend brunches…with three quarters of the fibre in this dish coming from the wholemeal bread.

Prep: 10 minutes

Cook: 10 minutes

Serves 2

Ingredients

• 25g light brown soft sugar
• 1 tbsp light double cream
• 1 large banana, sliced
• 125g blueberries
• 2 tsp honey
• 2 medium eggs
• 1 tbsp skimmed milk
• 1 tsp ground cinnamon
• 2-3 slices wholemeal bread, halved into triangles
• 2 tsp oil for shallow frying

Method

1. Place the sugar and 25ml water in a small saucepan and heat gently until dissolved.  Increase the heat and boil without stirring until syrupy, for about 1½ minutes, then remove from the heat and stir in the cream.  Stir in the banana slices and set aside.
2. In another small saucepan, add the blueberries with the honey and 1 tbsp water and cook gently for 2-3 minutes until they have just burst and have a little juice, remove from the heat and set aside.
3. Beat the eggs, milk and cinnamon together in a shallow dish and dip the bread in, turning over until all the egg mix has been soaked up.
4. Heat a little oil in a non-stick frying pan and fry the bread gently for 2 minutes each side or until golden and cooked through.
5. Divide the bread between two plates, spoon over the caramel bananas and then drizzle the blueberries over the top with their sauce.
6. Nutritional content: This dish is a source of fibre

Marinated Italian Ribbon Salad in Tortilla

Served in a wholemeal tortilla which provides over a third of the fibre in this dish, this colourful salad looks impressive but is ready in just a few minutes. Fibre never looked or tasted so good.

Prep: 10 minutes

Cook: 20 minutes

Serves 4

Ingredients

• 4 large wholemeal tortilla wraps
• 4 tbsp extra virgin olive oil
• 2 medium courgettes
• 1 aubergine, halved lengthways
• 100g asparagus tips
• 2 small peppers, cut into strips
• 2 tbsp balsamic vinegar
• 2 tbsp olive and sun-dried tomato tapenade
• 20g toasted hazelnuts
• Basil leaves

Method

1. Preheat the oven to 200oC/ gas mark 6.
2. Brush four 1 litre ovenproof bowls with oil.  Brush one side of each wrap with oil and press into one of the bowls, oil side up to form a bowl shape.  Repeat with remaining wraps. Place the bowls in the oven for 15 minutes. Remove the tortillas from the bowls and place on a baking tray and return to the oven to a further 3 minutes or until golden and crispy.  Remove and allow to cool.
3. Meanwhile, slice the courgettes lengthways into thin ribbons using a vegetable peeler, place in a large bowl, cover with clingfilm and microwave on high for 1½ minutes until just tender. Thinly slice the aubergine and place in another large bowl, add the asparagus and pepper, toss in 2 tbsp oil and season well.
4. Heat a griddle or large frying pan and cook all the vegetables except the courgette, in batches for 2-3 minutes or until soft and slightly charred, return to the bowl and add the reserved courgette and toasted hazelnuts.
5. Whisk remaining oil with the vinegar and tapenade and toss into the vegetables before spooning into the tortilla bowls.  Garnish with basil leaves and serve.
6. Nutritional content: This dish is a source of fibre and three of your five a day, it is also low in saturated fat and low in salt

Pea & Bean Bruschetta

Nearly half of the fibre in this simply stunning Pea & Bean Bruschetta comes from the ciabatta loaf. Fibre never looked or tasted so good!

Prep: 10 minutes

Cook: 10 minutes

Serves 4

Ingredients

• 1 ciabatta loaf
• 2 tbsp extra virgin olive oil
• 100g frozen peas
• 150g frozen edamame beans
• 100g frozen broad beans
• 2 sprigs mint, leaves only + extra for garnish
• 1 clove garlic
• 100g cream cheese
• 1 red chilli, deseeded and finely chopped
• Parmesan shavings
• Drizzle balsamic glaze

Method

1. Preheat the oven on the lowest setting.
2. Slice the ciabatta diagonally into 12, brush both sides with the oil and griddle or grill until toasted and golden.  Keep warm in a low oven.
3. Meanwhile, boil the peas and beans for 3 minutes, drain. Place half in a food processor with the mint, garlic, cream cheese and seasoning. Mix to give a coarse paste.
4. Spread the pea paste over the toasts and top with the remaining pea and bean mix.
5. Scatter with extra mint leaves, chilli and Parmesan then drizzle over balsamic glaze to serve.
6. Nutritional content: This dish is a source of fibre and one of your five a day

Prawn & Spinach Toasts

Two thirds of the fibre in this dish comes from the bread. Made for sharing, these Prawn & Spinach Toasts taste as good as they look!

Prep: 15 minutes

Cook: 10 minutes

Serves 4

Ingredients

• 250g cooked, peeled prawns
• 50g baby spinach
• 4 thick slices 50:50 bread OR 2 slices wholemeal and 2 slices white bread
• 1½ tbsp toasted sesame oil
• 1½ tbsp sesame seeds
• 150g radishes, thinly sliced
• 2 tbsp rice vinegar
• 1 tsp caster sugar
• Low calorie cooking oil spray
• 4 spring onions, shredded for garnish
• Soy sauce for dipping

Method

1. Preheat the oven on the lowest setting.
2. Drain the prawns on kitchen paper.  Place the spinach in a bowl, cover with clingfilm and microwave on high for 1 minute or until just wilted.  Squeeze out excess liquid and place in a food processor with the prawns and season.  Pulse to give a coarse paste.
3. Brush the bread on both sides with sesame oil.  Spread the prawn mixture over the bread slices and sprinkle over the sesame seeds, pressing down gently to prevent them falling off. Cut each slice into four triangles.
4. Mix together the radishes, vinegar and sugar and set aside.
5. Heat the cooking oil in a large frying pan and gently fry the prawn toasts in batches, bread side down first for 1-2 minutes each side until golden, drain on kitchen paper and keep warm in a low oven as you cook the remaining batches.
6. Serve with the pickled radishes, shredded spring onions and soy sauce for dipping.
7. Nutritional content: This dish is a source of fibre and it is low in saturated fat and high in protein

For more fab fibre facts visit Fabflour.