Feelgood Choc Orange Brownie

By combining All Bran cereal with this delicious recipe means it contains plenty of fibre and B vitamins, the milk provides calcium and the almonds iron. Dark chocolate has been shown to improve mood and tastes divine.
So no need to have any qualms with this one!

100g All Bran
200g Castor Sugar
200g Self Raising Flour
50g Cocoa Powder
350ml Milk (I used semi skimmed/2% fat)
50g Chopped Almonds (optional)
Dark chocolate pieces
Zest of one orange + few drops of orange essence (optional)

Place the All Bran into a bowl with the milk and cocoa powder and allow to soak for at least 30 minutes.
Then add the sugar, orange zest plus the orange essence and chopped almonds and give it a good mix. Next sieve the flour into the mixture and fold in with a metal spoon, be gentle at this point.
Well grease a square baking tray, a lasagne dish works well, or use individual muffin cases. Pour in half the mixture and then dot with the chocolate pieces, now top up with the remaining mixture. Bake in a pre heated oven at 180 degree C for approximately 20/25 minutes. Allow to cool slightly and then cut into squares and place on a wire rack. To serve, dust with icing sugar and/or drizzle with chocolate sauce.

Tutti Fruity Rice Pud

This is a low fat version of the all time classic which takes a bit of effort but is well worth it. This makes 4 to 5 servings which can be eaten plain or with whatever fruit you like.

For the rice pudding
100g pudding rice (this is a short grain rice which gives a creamy consistency)
1 litre skimmed milk or
100g skimmed milk powder + 1 litre boiling water (from kettle!)
50g sugar

Combine all the ingredients in a oven proof dish and cook in the oven on 150 degree C for approximately 2 hours, it is possible to cook on the hob in a 'bain marie' or steamer, however care should be taken to not allow the milk to boil over or the rice to stick and burn. This means a low heat and occasional stirring.

For the fruit compote,
Use whatever fruit you like however soft fruit are easiest and give a good visual effect,
strawberry, blackberry, mixed berries, mango, mandarin orange all work well,
Approximately 50g per person or 250g for the above rice pudding.

Some suggestions of what to avoid -
kiwi if blending (the seeds taste of pepper)
banana tends to discolour so mix with a strong coloured fruit such as strawberry
anything too watery like melon although delicious will not produce a good contrast of colour/taste.

If the fruit is raw, quickly blanch beforehand, although canned in natural juice is an excellent  and economical alternative as is frozen.
Blend the fruit to a smooth consistency, if you don't have a blender then the fruit can be mashed with a potato masher and/or passed through a sieve.
Pour into individual servings and put in the freezer. The idea is for it to be a solid mass but not a block of ice. This can of course be combined with alcohol, it is the season to be jolly after all!!!
Good combinations are Cointreau with anything orange or peach schnapps with erm...peach!, sherry for a trifle type of theme good with strawberry or how about vodka and blackcurrant?

When the rice pudding is cooked it should be creamy and viscous, allow to cool. This can be speeded up by placing the bowl into cold water and when the temperature has reduced place the bowl in the fridge. For a good separation of colour everything needs to be well chilled.

When cold, spoon onto the fruit and decorate with fresh fruit, biscuit or whatever takes your fancy!!
The photo shows it with grated nutmeg, one of my all time favourite spices.

Hot Mama Minestrone!

Of all soups minestrone has to be one of the most thrifty possible. It makes use of any leftover vegetables lurking in the back of the fridge and all the bits of broken spaghetti or any pasta left in the bottom of the bag.
The backbone of the soup remains the same with tomatoes, white beans (usually haricot) and pasta, to this you can add whatever you have available but generally it's a good idea to try and stick to the Mediterranean theme.
I've added kidney beans and fresh chilli to my version, dried flaked chilli works well too, to give a bit of a kick!

 With this version I've used the following,
Serves 6

2 fresh beef tomatoes (a can of plum tomatoes works brilliantly instead)
1 can of haricot beans, drained (or 100g dry weight of soaked dry beans)
1 can of red kidney beans, drained
Broken spaghetti (about 100g)
1 onion, sliced
1 orange + 1 yellow pepper, sliced
3/4 sliced cabbage leaves
1 chopped fresh chilli
3 cloves of garlic, chopped
Salt and pepper to taste
1 stock cube (optional)
Dried basil + fresh basil for garnish
Oil

Start by frying the sliced onion  in a little oil on a low heat until it starts to soften, then add the garlic, chilli and  cabbage and continue to cook for a couple of minutes. Now add the beans, (if dried add enough water to cover and turn up the heat, simmer for approximately 20 minutes) if from a can then carry straight on with the next step. Now add the tomatoes plus a little boiling water and season with salt, pepper, stock cube if using and dried basil and continue to simmer on a low heat. Once the beans have become slightly soft (but not mush!) add the pasta and cook until 'al dente' (retains a bite, not sloppy) about 15/20 minutes. That's all there is to it, if you want to intensify the chilli flavour make the soup the day before but leave out the pasta until you reheat. Great for clearing the sinus's and keeping head cold's at bay!!

Elena's Borscht

Whilst in Kiev I was lucky enough to be shown by my good friend of the time Elena, how to make the traditional soup of the Ukraine known as Borscht. This consists of predominantly beetroot (beets) and cabbage and is very hearty winter food. I loved the jewel colours and fragrant stock of the soup, however I've since revised the recipe to cut down on the fat and salt. This version is virtually fat free and high in antioxidants and folate, perfect for fending off winter sniffles and generally good for your immune system.
Also one of the most economical meals possible!

To make 4 hearty servings,
4/5 large green cabbage leaves (savoy is perfect), sliced
1 onion, sliced
1 large carrot, sliced
1 red pepper, sliced
2/3 cooked beetroot (not pickled!!)
1 stock cube/ 1litre stock
Salt and pepper to taste
Oil

Warm the oil in a large deep pan and gently fry the sliced onion on a low heat until translucent.
Then add the sliced cabbage leaves along with enough water or stock to just wet the base of the pan. Allow to cook for a couple of minutes then add the carrot, red pepper, stock cube and season to taste. Add enough boiling water or stock if using to about half cover the vegetables. Cook on low for approximately 15 minutes or until the carrot and cabbage start to wilt. This can be done ahead of time and left if needed.
When ready to serve slice and add the cooked beetroot and warm through. Its important to not overcook the beetroot as the colour will leech out! This does not look good and you will feel all your hard work has gone to waste
Serve with crusty bread, traditionally rye bread and sour cream if desired.

Chill Out Yoghurt Raita

A cooling dip to have with any spicy food,

Natural Yoghurt, (low fat if you're very keen!)
Half a cucumber, grated
Three or four radishes, grated (optional)
Squirt of lime juice
Mint leaves (but only to look nice!)

Combine all the ingredients in a bowl and mix well.
Keep in the fridge and eat the same day, otherwise the yoghurt may split ( not good!)
Great with the Spicy Onion Bhaji's

If you fancy a change of ingredients then why not experiment, other good ones to try are fresh coriander (cilantro) with lime, fresh ginger and carrot or mint and cucumber.
All lovely fresh flavours!!!

Spicy Onion Bhaji (the healthy version!!)

If, like most of the British Isles you are in love with all the spicy tastes of India but like myself, do not want to look like the back end of Ganesh! Then here is a very easy yet delicious party food to share with friends. Not only are these bhaji's very tasty, they are low in fat and high in fibre!
Need I say more.....?

You will need,
1 very large/two medium onions, sliced (not diced!)
1 can of chickpeas, drained (or for the hardcore among us)
100g (dry weight) dried chickpeas, soaked and cooked
1 large potato,
1 or 2 teaspoons of curry powder (very much down to personal taste)
Salt and pepper to taste

Preheat the oven to 180 degrees C. Heat a tablespoon of oil in a large frying pan and then add the sliced onion,  let this sweat on a low heat until the onion is cooked, about 5 minutes. Peel and cut the potato into cubes and bring to the boil in medium pan. When soft add the drained chickpeas and cook for a couple of minutes. Drain and place back in the pan. Add the curry powder and seasoning to the potato and chickpea mix and mash with a potato masher. Now increase the heat for the onion and gently brown, add the onion to the potato/chickpea and give it all a good mix. Now shape this in your hands into smallish balls (golf ball size!) the onion strands should be poking out a little bit and place on a baking tray. Cook in the oven for about 20 minutes or until the edges start to crisp and colour. That's it!!! Done.
Serve with Chill Out yoghurt raita dip.

Sunshine Flapjack

I'm starting this blog to try and enable fellow students make that loan money go a little further. By cooking your own food you not only get to eat better for your money but can control what goes into the stuff you put in your mouth and that temple of a body. I'm studying food and nutrition at MMU and want to try and inspire more kitchen adventures! The more you try, the more confident you become and the more pleasure you find in food. Bring back a taste of sunshine with this indulgent, luxurious tasting flapjack.
To make 4 large flapjacks,

100g porridge oats
50g marg/butter
50g brown sugar
100g dried fruit, I like 50/50 chopped apricots and figs
2 dessert spoons of honey or golden syrup
Mix everything together well and press into either 4 well greased individual tins or 1 sandwich tin.
Well greased is the important part of that sentence and also press well down. Cook for approx 15 minutes at 180 degree.
Delicious alone or with yoghurt!!
These will keep for up to a week in an airtight tin/plastic tub, if you can resist!!!
Enjoy