COVID-19 Baking on a budget during lockdown - UFS

COVID-19 Baking on a budget

during lockdown

Recipe booklet for baked treats and deserts

T: +27 51 401 2572 | E: [email protected] | www.ufs.ac.za/consumerscience

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FOREWORD .................................................................................................................................... 4 BREADS .......................................................................................................................................... 5 BANANA BREAD ............................................................................................................................. 6 BASIL AND PEPPER CORNBREAD ............................................................................................... 7 EASY YEAST BREAD ..................................................................................................................... 8 EASY SAVOURY BREAD................................................................................................................ 9 BISCUITS ...................................................................................................................................... 10 COCONUT BISCUITS ................................................................................................................... 11 CRUNCHIES .................................................................................................................................. 12 PEANUT BUTTER AND CHOCOLATE BISCUITS ........................................................................ 13 TRADITIONAL “SOETKOEKIES” .................................................................................................. 14 VIENNESE BISCUITS ................................................................................................................... 15 CAKES ........................................................................................................................................... 16 ICING FOR CAKES ....................................................................................................................... 17 BUTTER CAKE .............................................................................................................................. 18 BROWNIE CAKE ........................................................................................................................... 19 CARROT CAKE ............................................................................................................................. 20 CREAM CHEESE ICING ............................................................................................................... 21 CHOCOLATE CAKE ...................................................................................................................... 22 CUP-A-CAKE ................................................................................................................................. 23 GLUTEN-FREE SPONGE CAKE ................................................................................................... 24 EASY BAKING ............................................................................................................................... 25 BASIC MUFFINS ........................................................................................................................... 26 HERB SCONE MIX ........................................................................................................................ 27 PANCAKES ................................................................................................................................... 28 SWEET OR SAVOURY YEAST CHELSEA BUNS ........................................................................ 29 HEALTHY BAKING ........................................................................................................................ 30 COTTAGE CHEESE AND OAT FLAPJACKS ................................................................................ 31

INDEX

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GRANOLA PANCAKES ................................................................................................................. 32 HEALTHY BRAN AND DATE MUFFINS ....................................................................................... 33 HEALTHY OAT BREAD ................................................................................................................. 34 LEMON DRIZZLE CAKE................................................................................................................ 35 LOW GI CHOCOLATE BROWNIES .............................................................................................. 36 WHOLEWHEAT POPPY SEED RUSKS ....................................................................................... 37 PUDDING ...................................................................................................................................... 38 BREAD AND BUTTER PUDDING ................................................................................................. 39 CHOCBERRY PUDDING............................................................................................................... 40 DRUNKEN PEAR CRUMBLE ........................................................................................................ 41 MICROWAVE “SOUSKLUITJIES" ................................................................................................. 42

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FOREWORD

The Department of Consumer Science and the Centre for Sustainable Agriculture

compiled the COVID-19 Baking on budget during lockdown booklet. Our hope is that

this will provide UFS staff with some much needed activity to take your minds off the

current situation. It seems that “stress baking” is an activity which many of us find

appealing. You will find amazing recipes for breads, cakes, biscuits, easy baking,

healthy baking and some great puddings. We also included a few gluten-free recipes,

and indicated where some of the recipes can be adapted to a gluten-free version.

Enjoy baking all of these delicious treats as much as we did!

Our top tips for baking:

Make sure all of your ingredients are at room temperature before you start.

Melted butter and softened butter is not the same.

Baking requires accurate measurement.

Follow every step of the recipe.

An ice-cream scoop works well when scooping muffin batter in pans. This

ensure equal quantities, and same size muffins.

Baking takes time, so relax and don’t be rushed.

5


BREADS

6


BANANA BREAD

Preparation Time

15 min

Cooking Time

1 hour

Makes

1

Ingredients

120g margarine

150g sugar

2 eggs, beaten

250ml banana pulp (4

ripe bananas mashed)

15ml lemon juice

240g cake flour

2ml salt

5ml bicarbonate of soda

30ml milk

Method

1. Preheat the oven to 180°C and prepare a loaf tin.

2. Cream margarine and sugar and beat in the eggs,

one at a time.

3. Add the banana pulp and lemon juice.

4. Sift the dry ingredients together.

5. Alternately add the dry mix and the milk into the

creamed mixture, stirring continuously.

6. Turn the batter into a lined and greased loaf tin

and bake in a moderate oven at 180°C for 1 hour

or until cooked through.

7. Cool slightly in the pan before turning out onto a

wire rack to cool completely.

• Gluten-free banana bread: Replace cake flour with Nature’s Source gluten-free flour mix.

7


BASIL AND PEPPER CORNBREAD

Preparation Time

20 min

Cooking Time

50 min

Makes

1

Ingredients

125g butter

1 onion, chopped

1 red pepper, seeded and chopped

450ml (225g) maize meal

310ml (175g) cake flour

60ml (50g) sugar

15ml baking powder

7ml salt


1ml cayenne pepper

375ml buttermilk

3 extra large eggs

125ml grated mozzarella cheese

410g can corn kernels, drained

45ml chopped fresh or 15ml dried basil

Method

1. Preheat the oven to 200°C and prepare a loaf pan.

2. Melt the butter in a frying pan and sauté onion and

red pepper until soft. Set aside.

3. Sift dry ingredients into a large bowl. Add

remaining butter and rub in with fingertips until mix

resembles coarse breadcrumbs.

4. Whisk buttermilk and eggs. Add to dry mixture.

Add cheese, corn, pepper mixture and basil. Mix

well.

5. Spoon into greased oven pan (approximately

24x34 cm). Bake in preheated oven at 200°C for

50 minutes until golden. Cool slightly in the pan

before turning out onto a wire rack to cool

completely. Cut into fingers or squares.

• For the gluten-free version of this recipe, replace cake flour with the same quantity Health Connection gluten-free flour mix

8


EASY YEAST BREAD

Preparation Time

2-3 hours

Cooking Time

30 min

Makes

2

Ingredients

500g (875 ml) cake flour

10ml salt

5ml sugar

10g instant dry yeast

(one packet)

30g margarine

About 300ml lukewarm

water

Method

1. Preheat the oven to 200˚C and prepare two 20 cm loaf pans.

2. Add the flour, sugar and salt into a large mixing bowl and mix

through.

3. Rub the margarine into the flour, with the fingertips.

4. Add the yeast and mix well.

5. Add the lukewarm water and mix thoroughly to form a soft

dough. Add 30 ml extra liquid if necessary.

6. Turn out the dough onto the surface and knead for 10 minutes

or until the dough is smooth and elastic.

7. Cover with plastic and leave to prove until it doubled in size.

8. Using knuckles, push the dough flat to get the air out and roll up

into a roll.

9. Divide the dough into 2 sections placing each portion into a

greased loaf pan. Cover and allow to proof for at least 30

minutes.

10. Brush the top with water and bake in a preheated oven at 200°C

for 30 minutes.

9


EASY SAVOURY BREAD

Preparation Time

10 minutes

Cooking Time

50 minutes

Makes

1

Ingredients

250ml self-raising flour

25ml grated cheddar

cheese

25ml finely chopped

spring onion

30ml white onion soup

mix

125ml buttermilk

Method

1. Preheat the oven to 180ºC.

2. Dissolve the soup mix in the buttermilk.

3. Mix the dry ingredients and add to the buttermilk.

4. Spoon the mixture into a greased ovenproof dish.

5. Bake at 180°C for about 50 minutes until golden

brown.

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BISCUITS

11


COCONUT BISCUITS

Preparation Time

15 minutes

Cooking Time

10 minutes

Makes

+- 40

Ingredients

180 ml coconut flour

7 ml baking powder

1ml salt

100 ml butter

80 ml coconut oil

125 ml sugar

4 large eggs

15 ml milk

5 ml vanilla essence

Method

1. Preheat the oven to 190°C.

2. Sift the coconut flour, baking powder and salt

together.

3. Cream the butter, coconut oil and the sugar. Add the

eggs, almond milk, and vanilla essence and mix

together.

4. Add the dry ingredients, beating until well combined.

The mixture should be thick. If not, add in a bit more

coconut flour being careful not to overdo it.

5. Spoon heaped teaspoonfuls onto an ungreased

baking tray or silicon mat and flatten slightly, using a

fork.

6. Bake at 190°C for 8-10 minutes or until the edges start

to brown.

• This recipe is gluten-free.

12


CRUNCHIES

Preparation Time

10 minutes

Cooking Time

45 minutes

Makes

30

Ingredients

100g margarine


10ml golden syrup

250ml rolled oats

125ml cake flour

125ml castor sugar

125ml coconut

Method

1. Preheat the oven to 160 ºC.

2. Melt margarine, remove from the heat and add the

bicarbonate and the syrup.

3. Mix the dry ingredients together and combine the

melted mixture.

4. Press into a baking tin and bake at 160°C until

golden brown for 40-45 minutes.

5. Remove from the oven and cut into squares while

still warm. Store in an airtight container.

• Crunchies will store well in the deep-freeze for 6 months.

13


PEANUT BUTTER AND CHOCOLATE BISCUITS

Preparation Time

5 minutes

Cooking Time

10 minutes

Makes

12

Ingredients

250ml smooth peanut

butter

15ml fat-free milk

1 jumbo-size egg

125ml huletts sugalite

25g cocoa powder

3ml vanilla extract

1ml baking powder

pinch of salt

Method

1. Preheat the oven to 180°C and line a baking tray with

baking paper.

2. Combine all ingredients in a mixer or food processor

and process just until it forms a cohesive dough.

3. Roll the mixture into walnut-sized balls. Place on a

baking tray, leaving space for the biscuits to spread

as they bake. Flatten each ball slightly with a fork.

4. Bake at 180⁰C for 10 minutes. When done, remove

from the oven and leave on the baking tray until cool.

• This recipe is gluten-free. • Huletts sugalite can be replaced

with the same quantity castor sugar.

14


TRADITIONAL “SOETKOEKIES”

Preparation Time

40 minutes

Cooking Time

10 minutes

Makes

60

Ingredients

500g cake flour

3ml salt

3ml ground cloves

3ml cinnamon

5ml ground ginger

300g sugar


200g margarine

80g ground almonds

1 egg

50ml white wine

20g blanched almonds

Method

1. Preheat the oven to 220 °C, line and grease a

baking tray using baking paper.

2. Sift the flour, salt, cloves, cinnamon, ginger,

sugar and bicarbonate of soda together.

3. Rub the margarine until the mixture resembles

breadcrumbs. Add the ground almonds.

4. Whisk the wine and egg together and add it to

the flour mixture. The mixture will look dry, but

it will come together to form a dough when

kneaded.

5. Roll out the dough as thin as possible and cut

out the biscuits using a cooking cutter.

6. Place on baking trays and press an almond in

the centre of each biscuit. Bake at 220°C for

about 10 minutes, or until golden brown.

15


VIENNESE BISCUITS

Preparation Time

20 minutes

Cooking Time

25 minutes

Makes

50

Ingredients

125g butter

40ml castor sugar

1 egg yolk

2ml vanilla essence

220ml cake flour

30ml corn flour

1ml salt

Icing sugar

Method

1. Preheat the oven to 160°C and grease a baking

tray.

2. Cream the butter and sugar together by beating

with an electric beater. Add the egg yolk and beat

well. Add the essence.

3. Sift the flour, corn flour and salt together and blend

into the butter mixture until it is a soft dough.

4. Spoon into a piping bag with a large nozzle and pipe

s-shapes or roll spoonful’s in the palm of your hand

and place on a greased baking tray.

5. Bake at 160 ºC for 20 to 25 minutes or until light

golden brown.

6. Dust lightly with icing sugar before serving. Store in

an airtight container.

• Dip one end of each biscuit into melted chocolate

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CAKES

17


ICING FOR CAKES

Preparation Time

15 minutes

Cooking Time

None

Makes

Icing for 1

Ingredients

Baking margarine or

butter

Icing sugar

5ml vanilla essence

Food colouring

Method

1. Take ¼ to ½ block of soft margarine or butter and place

in a large mixing bowl.

2. Add ¼ to ½ a packet of icing sugar. Beat with an

electric beater. Initially it will be difficult to mix but it will

come together. Mix for at least 10 minutes.

3. Add the vanilla essence and food colouring and mix

well.

4. Judge whether you need more icing sugar or colouring

depending on the colour and thickness you want.

5. Spread the icing sugar on the cake, or place in a piping

bag and pipe to decorate the cake.

18


BUTTER CAKE

Preparation Time

30 min

Cooking Time

30 min

Makes

1

Ingredients

150g margarine

250ml (210g) castor

sugar

4 extra-large eggs,

separated

5ml vanilla essence

500ml (240g) cake flour

10ml baking powder

2ml salt

125ml milk

80ml water

5ml cream of tartar

Method

1. Preheat the oven to 190°C. Prepare two cake tins.

2. Cream the margarine and castor sugar together using an

electric mixer.

3. Add the egg yolks and beat until light and fluffy. Add the

vanilla essence.

4. Sift the flour, baking powder and salt together.

5. Combine the flour mixture, alternately with the milk and

water, to the creamed mixture using a spatula.

6. Whisk egg whites with the cream of tartar until soft peaks

form using an electric beater. Fold the egg whites into the

flour mixture.

7. Pour into the two cake tins and bake for 30-35 minutes.

8. Cool slightly in the pans before turning out onto a wire

rack to cool completely.

19


BROWNIE CAKE

Preparation Time

20 minutes

Cooking Time

25 min

Makes

1

Ingredients

120g dark chocolate

120g unsalted butter

180ml sugar

3 large eggs

120ml unsweetened

cocoa powder

Method

1. Pre-heat the oven to 180°C and prepare a 20 cm baking tin.

Grease and line the bottom with a round of greased baking

paper.

2. Chop the chocolate into small pieces.

3. In a double-boiler or metal/glass bowl set over a pot of

simmering water – melt the chocolate and butter, stirring until

smooth.

4. Remove the bowl from the heat, whisk the sugar into the

chocolate mixture then add the eggs and whisk well.

5. Sift the cocoa powder over the chocolate mixture and whisk

until just combined.

6. Pour the batter into the pan and bake for 25 minutes, or until

top has formed a thin crust.

7. Cool in the pan on a rack for 5 minutes and invert to a serving

plate.

8. Dust cake with additional cocoa.

9. Cake keeps after being cooled completely – in an airtight

container.

• This recipe is gluten-free.

20


CARROT CAKE

Preparation Time

20 minutes

Cooking Time

20 minutes

Makes

1

Ingredients

125ml oil

25ml cold water

190ml castor sugar

3 extra-large eggs


250ml cake flour

2ml salt

5ml baking powder

5ml cinnamon

2ml mixed spices

250ml finely grated

carrots (about 4)

Method

1. Preheat the oven to 190°C and prepare a cake tin by

greasing and lining it with baking paper.

2. Beat the oil, water and castor sugar with an electric beater

until light and foamy. Add the eggs one by one and beat

well each time. Add the grated carrots.

3. Sieve the dry ingredients together (flour, salt, bicarb,

baking powder, cinnamon and mixed spices).

4. Add the dry ingredients to the egg mixture and stir only

until smooth with a wooden spoon.

5. Pour the batter into the prepared cake tin and bake for 15

to 20 minutes. The cake is ready when it springs back

when you touch the middle of the cake, and does not

leave a finger print.

6. Leave the cake in the tin to cool for a while. Remove the

cake by turning it onto your serving plate and pull the

paper off. Leave to cool completely before you decorate

it.

21


CREAM CHEESE ICING (FOR CARROT CAKE)

Preparation Time

5 minutes

Cooking Time

None

Makes enough for 1

cake

Ingredients

250ml Icing sugar

25ml Soft margarine

75ml Cream cheese

5ml Vanilla essence

Pecan nuts (chopped or

whole)

30ml Chopped nuts

Method

1. Cream the cream cheese, margarine and icing

sugar together until smooth and spreadable

consistency. Add the vanilla essence.

2. Decorate the cake with cream cheese icing and

nuts.

22


CHOCOLATE CAKE

Preparation Time

30 minutes

Cooking Time

20 minutes

Makes

1

Ingredients

3 Eggs, separated

75ml Cocoa powder

150ml Hot water

5ml Vanilla essence

250ml Flour

1ml Salt

10ml Baking powder

250ml Sugar

125ml Oil

Method

1. Preheat the oven to 190°C and prepare the cake tins. Measure and

cut two circles of baking paper to fit perfectly in the bottom of the cake

tins. Grease the tins with non-stick spray, place the paper rounds in

the bottom, then spray them again.

2. Separate the 3 eggs. Place the egg whites in a clean large bowl.

3. Dissolve the cocoa powder into the hot water, and then add the vanilla

essence.

4. Sift the dry ingredients (flour, salt, baking powder and sugar) together.

5. Mix the oil, egg yolks and cocoa mixture together well.

6. Make a well in the flour mixture and pour in the liquid ingredients. Mix

together with a wooden spoon.

7. Beat the egg whites using an electric beater to the stiff peak stage.

Add about ¼ of egg whites to the cake mixture and use a large metal

spoon to stir in. Add the rest of the egg whites on top of the cake

mixture and gently fold into the mixture.

8. Divide the batter into the two prepared cake tins, and place in the

preheated oven. Bake for 15-20 minutes.

9. Leave the cake in to tins to cool for a while. Remove the cake by

turning it onto your serving plate and pull the paper off. Use icing,

caramel or jam as spread between the layers. Leave to cool

completely before you decorate it.

23


CUP-A-CAKE

Preparation Time

10 minutes

Cooking Time

4 minutes

Makes

1

Ingredients

60ml Cake flour

15ml Sugar

30ml Cocoa powder

1 Large egg

45ml Milk

45ml Sunflower oil

5ml Vanilla essence

3ml Salt

Method

1. Add all the ingredient in a microwaveable cup and

mix together.

2. Place in the microwave on high for 3-4 minutes.

3. Decorate as preferred.

24


GLUTEN-FREE SPONGE CAKE

Preparation Time

25 minutes

Cooking Time

30 minutes

Makes

1

Ingredients

500ml Health connection

gluten free cake flour

250ml sugar

10ml baking powder

Pinch of salt

6 eggs, separated

250ml water

10ml vanilla/lemon

essence

2ml cream of tartar

125ml sunflower oil

Method

1. Pre-heat oven to 180°C, line and grease a cake tin.

2. Sift flour, baking powder and salt together and add

the sugar.

3. Mix the egg yolks, water and essence well.

4. Make a hole in the middle of the dry ingredients and

add the egg mixture. Mix well.

5. Add the cream of tartar to the egg whites and beat

until soft peaks.

6. Fold the egg whites into rest of the mixture.

7. Pour the mixture into the cake tin.

8. Bake for 20-30 minutes or until golden brown.

• Vanilla essence can be replaced with the same volume of

lemon, almond or peppermint essence.

25


EASY BAKING

26


BASIC MUFFINS

Preparation Time

15 min

Cooking Time

15-20 min

Makes

12

Ingredients

250ml Cake flour

10ml Baking powder

1ml Salt

15ml Sugar

1 Egg, beaten

125ml Milk

25ml Oil

Method

1. Preheat the oven to 220°C and prepare a muffin

pan.

2. Sieve the dry ingredients together.

3. Beat the egg and milk and add the oil.

4. Add the egg mixture to the dry ingredients and mix

until only just mixed.

5. Fill muffins pans 2/3 full and bake for 15-20

minutes at 220ºC.

6. Turn out onto a wire rack to cool.

27


HERB SCONE MIX

Preparation Time

15 minutes

Cooking Time

20 minutes

Makes

12 wedges

Ingredients

500ml cake flour

15ml baking powder


3ml salt

15ml castor sugar

60ml chopped fresh mixed

herbs or 20 ml mixed dried

herbs

50g butter or margarine,

melted

125ml milk

1 beaten egg

15ml milk for glazing

250ml plain yoghurt

1 egg, beaten

Method

1. Preheat the oven to 180°C and grease a baking tray.

2. Sift the flour, baking powder, bicarbonate of soda and

salt together.

3. Add the castor sugar, herbs and melted butter.

4. Add the milk and mix lightly to a soft, sticky dough.

5. Turn the dough onto a lightly floured surface and

knead very lightly until smooth.

6. Press to a round shape to the thickness of about 3 cm

and about 18 cm in diameter.

7. Place onto a greased baking tray and mark into 8

wedges by cutting lightly into the dough.

8. Brush with beaten egg and milk.

9. Bake in a preheated oven at 180°C for about 20

minutes.

Variation:

Add 125 ml grated matured cheddar cheese.

28


PANCAKES

Preparation Time

20 minutes

Cooking Time

1 hour (30 minutes standing time)

Makes

12

Ingredients

500ml flour

2ml salt

2ml baking powder

3 eggs, separated

750ml water

125ml sunflower oil

5ml vinegar

250ml milk

Method

1. Sift the flour, baking powder and the salt together.

2. Whisk the egg yolks, water, oil, vinegar and milk

together. Make a well in the flour and add the liquid

ingredients into the flour. Using an electric beater,

start in the middle and mix all the flour slowly into the

liquid ingredients until the mixture is smooth.

3. Beat the egg whites until the soft peak stage.

4. Fold into rest of mixture. Leave the mixture to stand

for least 30 minutes.

5. Lightly grease a non-stick frying pan. Pour a ladle full

of the mixture into the pan.

6. Flip the pancake and fry on the other side is golden

brown.

7. Serve with cinnamon sugar.

• For gluten free pancakes replace flour with the same quantity Health connection gluten free flou

29


SWEET OR SAVOURY YEAST CHELSEA BUNS

Preparation Time

2.5-3 hours

Cooking Time

30 minutes

Makes

24

Ingredients

625ml cake flour

2ml salt

50ml sugar (only with sweet filling)

10g instant dry yeast

50g butter

50ml lukewarm milk

1 egg, beaten (room temperature)

100ml lukewarm water

CHOICES FOR FILLING: Margarine,

sugar, soaked raisins and cinnamon

Cheese of your choice, onion and

fried bacon

Olive oil or pesto

Tomato and herbs

Glacé Icing:

40ml milk

250ml icing sugar (sifted)

Method

1. Preheat the oven at 180 ºC and grease a baking tray using butter.

2. Melt the butter in the milk and add the lukewarm water.

3. Add the milk mixture into a well in the flour, together with the beaten

egg. Start in the middle and mix and gradually mix the flour into the

liquids to from a soft dough.

4. Transfer the dough to a lightly floured surface and knead for at least

10 minutes.

5. Place a drop of oil in a plastic bag and rub to coat the inside of the

bag. Place the dough into the bag, into a large bowl. Leave to rise

until it has doubled in size (15 to 20 minutes).

6. Remove the dough from the bag.

7. Divide the dough in half and roll each half out on a lightly floured

surface to a rectangle of about 30 x20 cm. Spread the filling on the

dough, and roll up, starting with the wide side. Slice the roll into 2 cm

slices and place the slices flat on the baking tray. Cover and allow to

proof for another 20 minutes.

8. Bake at 180°C for 25 to 30 minutes or until golden brown.

9. Mix the ingredients for the glace and drizzle over when the buns

cooled.

30


HEALTHY BAKING

31


COTTAGE CHEESE AND OAT FLAPJACKS

Preparation Time

15 minutes

Cooking Time

1-hour (30 minutes to rest)

Makes

24

Ingredients

1 cup low-GI oats

250g low-fat chunky

cottage cheese

1 extra large egg

3 extra large egg whites

4 sticks Canderel with

stevia

3ml vanilla essence

Olive oil non-stick spray

Fresh strawberries

Method

1. Place the oats in a blender or food processor and blitz to a

grainy ‘flour’.

2. Add the remaining ingredients and process until the mixture is

the consistency of pancake batter. Leave to rest at room

temperature for 30 minutes.

3. Spray non-stick frying pan with olive oil cooking spray and

preheat.

4. Drop two tablespoonsful of batter per flapjack into the pan and

leave to fry. When bubbles appear on the surface, turn the

flapjacks over and fry on the other side.

5. Serve warm or cold, topped with fresh strawberries or some

jam, cheese or syrup.

• Oats are naturally gluten-free but are usually contaminated with flour containing gluten during packaging.

• If care is taken to purchase gluten-free oats, this recipe will be gluten and sugar-free.

32


GRANOLA PANCAKES

Preparation Time

15 minutes

Cooking Time

30 minutes

Makes

12

Ingredients

125g (1 cup) granola

50g (1/2 cup) rolled oats

2 bananas, peeled

2 eggs

250ml (1 cup) low-fat

milk

2ml baking powder

To serve: Coconut or

Greek-style yoghurt,

maple syrup, raspberries

and strawberries

Method

1. Place the granola, oats, bananas, eggs, milk and

baking powder in a blender. Blend until smooth. Set

aside for 5 minutes to rest.

2. Heat a small non-stick frying pan over medium heat.

Spray with oil. Drop 1/4-cupfuls of batter into the pan.

Fry until small bubbles appear on the surface. Flip and

fry for 1 minute or until cooked through. Repeat with

the remaining batter.

3. Serve the pancakes with yoghurt, maple syrup and

berries.

• If care is taken to purchase gluten-free granola and oats, this recipe could be gluten and sugar-free.

33


HEALTHY BRAN AND DATE MUFFINS

Preparation Time

15 minutes

Cooking Time

25 minutes

Makes

12

Ingredients

250g dates, cut into small pieces

250ml boiling water


500ml cake flour

250ml wheat bran

5ml mixed spice

2,5ml salt

250ml raisins

1 granny smith apple, grated with the skin on

2,5ml vanilla essence

75g butter, melted

250ml plain yoghurt

1 egg, beaten

Method

1. Preheat the oven to 180°C and prepare a muffin pan.

2. Mix dates, boiling water, baking soda and raisins and

allow to cool.

3. Sift dry ingredients together.

4. Add all the remaining wet ingredients to the date mix

after cooling down and mix very lightly using a

wooden spoon.

5. Spoon into the muffin pan, filling each to 2/3 full.

Bake for 25 minutes at 180°C.

6. Turn out onto a wire rack to cool.

• These muffins freeze well for up to 1 month.

34


HEALTHY OAT BREAD

Preparation Time

20 minutes

Cooking Time

1 hour

Makes

1 loaf

Ingredients

150ml oats

250ml oat bran

375ml cake flour

250ml Pronutro

20ml baking powder

5ml salt

20ml sugar

1 egg

200ml low fat milk

20ml water

Method

1. Preheat the oven to 180°C and grease a baking tray.

2. In a large bowl, mix the oats, oat bran, flour,

Pronutro, baking powder, salt and sugar.

3. Beat the egg, milk and water together for not longer

than 1 minute.

4. Combine egg mixture with flour mixture and stir using

a wooden spoon until dry ingredients are just

moistened.

5. Work the dough into a soft ball with your hands, using

more oats to prevent it from sticking to your hands.

Cover the ball of dough with oats and form into a

round loaf shape.

6. Place on a baking tray and bake for about 1 hour at

180⁰C.

• The Pronutro can be substituted with 125 ml soy flour and 125 ml digestive bran.

35


LEMON DRIZZLE CAKE

Preparation Time

15 minutes

Cooking Time

25 minutes

Makes

1

Ingredients

300ml cake flour

7ml baking powder

225g Xylitol

3 large eggs

Finely grated zest of 2

large lemons

125g reduced fat

margarine spread

Juice of 2 large lemons

3 sticks Canderel with

sucralose

Olive oil cooking spray

Method

1. Preheat the oven to 180°C and grease a loaf pan.

2. Combine the flour, baking powder, xylitol, eggs and lemon zest

in a bowl and fold together with a wooden spoon.

3. Melt the margarine in the microwave and stir into the mixture.

4. Spoon the mixture into a loaf tin that has been sprayed with olive

oil cooking spray.

5. Bake in at 180⁰C for 25 minutes.

6. Towards the end of the baking time, place the lemon juice and

sweetener in a small saucepan. Bring to the boil, stirring it with

a wooden spoon for 2-3 minutes to reduce slightly.

7. When the cake comes out of the oven, poke holes in it with a

wooden skewer and pour the lemon drizzle over the cake.

Leave the cake in the loaf tin until cool, then turn out onto a rack.

Xylitol is a sugar alcohol that provide fewer calories than sugar and has a cooling sensation in the mouth. Canderel and sucralose are non-nutritive sweeteners. A mixture of sweeteners is used to provide a more acceptable sweetening profile.

36


LOW GI CHOCOLATE BROWNIES

Preparation Time

20 minutes

Cooking Time

40 minutes

Makes

1

Ingredients

150-200g (2-3) sweet

potatoes

125ml quinoa

500ml water

125ml reduced fat

margarine spread

125ml fat-free milk

180ml cocoa powder

180ml Xylitol

5ml baking powder


5ml vanilla extract

Method

1. Preheat the oven to 180°C and prepare a 16 x 26 cm baking

tray with non-stick spray.

2. Peal the sweet potato and cut into chunks. Boil in a little water

until soft, then mash to a smooth consistency. Set aside to cool.

3. Place quinoa in a saucepan with water. Bring to the boil and

cook for 15 minutes, then drain and set aside until completely

cool.

4. Place the cooled quinoa, margarine and milk in a blender or

food processor and blitz for 5 minutes, until smooth.

5. Add the cooled sweet potato mash, together with the rest of the

ingredients, and mix by hand until well combined.

6. Pour the mixture into the baking tray. Bake at 180⁰C for 40

minutes.

7. Leave to cool and cut in squares.

Quinoa (pronounced KEEN-wah) is technically a fruit (not a cereal) and is gluten-free. It is a very good source of protein and is very popular among vegetarians.

37


WHOLEWHEAT POPPY SEED RUSKS

Preparation Time

4-5 hours

Cooking Time

25 minutes

Makes

60

Ingredients ½ cup poppy seeds

500 ml fat-free milk

500 ml (280 g) cake flour

½ cup whole-wheat Pronutro

½ cup banana flavoured Futurelife

½ cup oat bran

¼ cup Huletts sugalite

5 ml baking powder

5 ml bicarbonate of soda

Pinch of salt

300 ml granadilla-flavoured yogi sip

2 extra-large eggs

125 ml canola oil

60 ml agave syrup (or sugar)

Finely grated zest of 3 lemons

Method

1. Place the poppy seeds and milk in a small saucepan. Bring to

the boil, then lower the heat and simmer or 10 minutes. Strain

the poppy seeds and reserve (you can discard the milk).

2. Combine the dry ingredients in a large bowl, mixing together

well.

3. Add the remainder of the ingredients, including poppy seeds

and stir to combine.

4. Spray a 34 x 24cm oven pan with non-stick spray and line

with baking paper.

5. Pour mixture into an oven pan and smooth the surface.

6. Bake in a preheated oven at 180⁰C for 25 minutes.

7. Cut into preferred rusk size pieces.

8. Place the rusks on a baking sheet and bake in a very low oven

(70⁰C-90⁰C), with the oven door slightly open for 3 hours or

until rusks are crisp and dry.

Agave syrup is a light syrup from the agave plant, often used as

a substitute to sugar in health food products. It consists primarily of fructose and glucose and is sweeter than sugar.

38


PUDDING

39


BREAD AND BUTTER PUDDING

Preparation Time

20 min

Cooking Time

30-40 min

Makes

1

Ingredients

6-8 slices of soft white

bread, buttered (butter or

margarine)

250ml milk

75ml cream or ideal milk

75ml castor sugar

3 large eggs

5ml vanilla essence

½ lemon rind grated finely

50ml raisins, currants or

sultanas

Pinch nutmeg

Method

1. Preheat the oven to 180°C and prepare an oven proof baking

dish.

2. Cut each slice of bread in half and then into quarters, leaving the

crusts on.

3. Arrange one layer at the base of the dish, sprinkle the raisins

over evenly, and then repeat with another layer of bread and

raisins.

4. Place the milk and cream in a mixing bowl. Stir in the lemon

zest and vanilla essence.

5. Whisk eggs first in a separate bowl, and then whisk into the milk

mixture.

6. Pour over the bread, making sure the bread is soaked. Sprinkle

the nutmeg over.

7. Bake on the middle shelf for 30-40 minutes or until the top is

golden brown and crusty.

8. Remove and leave for a few minutes before serving. Serve with

custard.

40


CHOCBERRY PUDDING

Preparation Time

15 Minutes

Cooking Time

1 hour

Makes

1 loaf

Ingredients

500g fresh strawberries

10ml brown sugar

60ml boiling water

5ml vanilla essence

90ml margarine

100ml sugar

125ml self-raising flour

60ml cocoa powder

10ml baking powder

3ml salt

60ml oat bran

1 egg

1 egg white

60ml fat-free milk

Method

1. Preheat oven to 180⁰C and grease a 200 x 70 mm baking dish, using

non-stick spray.

2. Wash and quarter 250 g of the strawberries and place them in a

saucepan on low heat. Add the brown sugar, water and vanilla essence

and simmer gently while making the sponge mixture.

3. Cream margarine and sugar together.

4. Sift the flour, cocoa, baking powder and salt into a separate bowl. Add

the oat bran and lift a few times with a spoon to incorporate air.

5. Add the egg white to the margarine and sugar mixture one by one,

alternating with one or two tablespoons of the dry ingredients. Use an

electric beater to ensure good blending.

6. Fold the rest of the dry ingredients and the strawberry mixture and milk

into the batter.

7. Lightly grease and spoon the strawberries and batter into the baking

dish.

8. Place in the oven and bake for 25-30 minutes until done.

9. When ready to serve, decorate with remaining strawberries.

• Frozen strawberries may be used.

41


DRUNKEN PEAR CRUMBLE

Preparation Time

30 minutes

Cooking Time

15 minutes

Makes

6

Ingredients

6 pears, peeled, halved

and cored

250ml water

125ml honey

125ml brandy or sherry

1 cinnamon stick

5ml vanilla essence

100g ginger nut biscuits

50g oats

50g treacle sugar

50g cake flour

5ml ground cinnamon

80g butter

Method

1. Preheat the oven to 180°C.

2. Heat the water, honey, brandy or sherry, cinnamon

stick and vanilla in a saucepan.

3. Poach the pears in the simmering liquid for 10-15

minutes until soft.

4. Remove pears from the pot, place on a baking tray and

set aside.

5. Reduce the liquid in the saucepan to a syrup by

allowing to boil until most of the water evaporated.

6. Blitz the biscuits, oats, sugar, flour and ground

cinnamon together in a food processor until coarse.

Rub in the butter.

7. Sprinkle the crumble over the pears.

8. Bake for 15 minutes at 180⁰C.

9. Remove the cinnamon stick and serve the syrup over

the pears.

42


MICROWAVE “SOUSKLUITJIES"

Preparation Time

10 minutes

Cooking Time

2 minutes

Serves

1

Ingredients

Sauce:

500ml water

100ml sugar

10ml butter

2,5ml cinnamon

25ml corn flour

“Kluitjies”:

125ml cake flour

5ml baking powder

2,5ml salt

10ml butter, melted

30ml milk

1 egg

30ml melted butter to

pour over

Method

Sauce:

1. Mix the water, sugar and salt in a 2-litre glass bowl

with a lid and microwave on high for 5 min.

2. Mix cinnamon and corn flour and add 20 ml cold

water and mix to make a smooth paste.

3. Add the paste to the sugar mixture and microwave

for 3 min on high. Stir after every minute.

“Kluitjies”:

4. Mix the dry ingredients and cut in the butter.

5. Mix the milk and egg and add to the flour mixture.

Mix well.

6. Put teaspoons full in the warm sauce.

7. Cover the dish and microwave for 2 minutes on

high.

8. Melt 30 ml butter and pour over and sprinkle with

cinnamon sugar.

COVID-19 Baking on a budget during lockdown - UFS

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