~ * WINTER Fresh and Dried Fruit Salad !! * ~

A summer fruit salad is easy, BUT a winter salad is more of a challenge. THIS is the time to combine dried fruits with the available fresh fruits!

Preparation time: 10 minutes + ( * 20 minutes standing).
Total cooking time: 10 minutes. Serves: 6.

180 g (6 oz) dried apricots
90 g (3 oz) dried peaches, chopped
90 g (3 oz) dried nectarines, chopped
220 g (7 oz) pitted prunes
1 cinnamon stick
1 cup (250ml/8 fl oz) apple juice
2 red apples
1 tablespoon lemon juice
2 navel oranges, peeled and sliced
2 mandarins, peeled and segmented

1 PUT the dried apricots, peaches, nectarines, prunes, cinnamon stick and apple juice in a large pan. PLACE over the heat and bring to the boil, then COVER and SIMMER for 5 minutes. REMOVE from the heat and set aside for 20 minutes. REMOVE the cinnamon stick.

2 PEEL the apples, cut into chunks and toss with the lemon juice.

3 SERVE the cooled dried fruit topped with the apple chunks and the orange and mandarin slices. SERVE with low-fat yoghurt (of your choice), if desired.

NUTRITION PER SERVE
Protein 4 g; Fat 0.5 g;
Carbohydrate 47 g; Dietary Fibre 9 g; 865 kj (205 cal)

Rosemary Stanton.

~ * NO BAKE 'New Year' (festive) CAKE !! * ~

9 cups wholewheat (wholemeal) cereal, crushed
375g prunes
apple juice
125g dates, chopped
155g raisins, chopped
90g walnuts
2 teaspoons grated orange rind
1 teaspoon grated lemon rind
3/4 cup sultanas or apricots or dried apple (sun dried? - no sulphur. *your choice)
1/2 teaspoon cinnamon
1/2 teaspoon ginger
1/2 cup unsweetened orange juice
2 teaspoons brandy or rum (optional)

Cook prunes in enough apple juice to cover until tender and drain well. Chop prunes finely. Crush cereal and add to prunes with all other ingredients and mix well. PACK mixture into a 20cm foil lined cake tin and COVER with foil.

REFRIGERATE for at least 3 days before cutting! DECORATE the top of the cake with blanched whole almonds and cut into thin slices to serve.

J. Stafford

Bon Apetit.

~ HONEY Yoghurt Ice Cream ~

Ingredients:

1 cup natural yoghurt
2 tspn. lemon juice
1/2 cup orange juice
1/4 cup honey
2 egg whites

THOROUGHLY blend the yoghurt, fruit juices and honey. FREEZE until the mixture becomes mushy and then beat again until smooth. FOLD in the stiffly beaten egg whites and refreeze!

Note: THIS is a healthy alternative to traditional ice cream and can be made with low-fat yoghurt. FOLD fresh berries through with egg whites for added flavour. * CHOPPED nuts or even choc chips can also be added.

Louise Marr, Kinglake

~ Fruity BROWN Rice Salad ! ~

Serves 6.

1 can (16 ounces) fruit cocktail or 1/4 -1/2 equivalent of diced glace cherries (*your choice!)
1 cup cooked brown rice, chilled
1 tomato, diced
1 cup sliced celery
1/2 cup sliced scallions (shallots or spring onion)
2 tablespoons red wine vinegar
1 tablespoon sunflower or olive or apricot oil
1 tablespoon Djion mustard
1/2 teaspoon dried tarragon, crumbled ( * or dried herb of your choice)
1/8 teaspoon garlic powder

DRAIN the fruit cocktail (reserving 1/4 cup of the liquid); save the remaining liquid for another use. In a bowl, toss together the rice, fruit cocktail (or glace cherries), tomato, celery, and scallions. COMBINE the 1/4 cup reserved liquid, the red wine vinegar, oil, mustard, crumbled tarragon, and garlic powder. STIR into the rice mixture. COVER and chill for at least an hour before serving.

* Cholesterol 0.00mg.

BON APETIT.

* COCONUT Pancakes !! *

1 cup coconut
1 cup of rice flour
3 teaspoons baking powder
1/2 teaspoon salt
2 tablespoons oil
2 cups water

PLACE all ingredients into blender (whisk?), and blend until just mixed. POUR sufficient batter into a hot pan greased with sunflower or olive oil and cook both sides.

* Pancakes may be accompanied with 'STRAWBERRY TOPPING' that is posted on this blog.k.

** "MADE in a Jar" FRENCH Salad Dressing !! **

2 tablespoons oil ( * see below)
2 tablespoons lemon juice
1/2 teaspoon mustard powder
1 clove garlic, crushed
1/4 teaspoon freshly ground pepper

PLACE all ingredients in a clean (sterilised) screw-top jar and shake well. SERVE chilled!

* Oil may be from the source material such as Sunflower, Olive, Apricot, Linseed or Sesame!

Bon Apetit.

* Curried RICE Salad !! *

SERVES 4-6.

2 cups cold natural brown rice (cooked).
1 onion chopped.
1 red pepper chopped.
1 green pepper chopped.
1 cup grated carrot.
1 cup chopped celery.
2 teaspoons fresh ginger grated.
2 teaspoons curry powder (or to individual taste).
Black pepper to taste.

COMBINE all ingredients in a Chinese wok or frypan. KEEP ingredients moving so they do not stick to the base of the pan. COOK for 4-5 minutes. SERVE immediately.
(J. Stafford)

* MAYONNAISE !!

1 cup plain non fat Yoghurt.
2 teaspoons Lemon juice.
1/2 to 1 teaspoon dry Mustard (*depending on type of Paprika to be used; sweet or hot, according to taste).
1/2 teaspoon Paprika.
freshly ground black-Pepper, to taste.

MIX all ingredients together and shake well. KEEP in the Refrigerator and use as needed! (J. Stafford)

* HEALTHY treat . . . Grape ICYPOLES !!

GRAPES are tasty straight from the bunch - and make an important contribution to a sweet Dessert.

THE following healthy iced treat Recipe is from the AUSTRALIAN Table Grape Association:

* GRAPE ICYPOLES !

Ingredients:
250g. Red AND/OR Green Grapes (cut in half)
2 Cups unsweetened Apple juice

Method:
PLACE cut Grapes into four (4) ice-block moulds.

POUR the Apple juice into the moulds AND clasp the tops in place. Freeze overnight.

SIMPLE !!!