AWW Wellbeing: Healthy Eating: Foods that Fight Back

If you eat well all your life, the chances are you will remain fit and healthy well into old age. A good diet could help to keep cancer, heart disease and diabetes at bay. The introduction to this book, written by well-known nutritionist Karen Inge, lists hero foods and tells you what benefits they can bring to you as well as what to eat to combat various illnesses. The recipes are delicious, low in fat, high in nutrients and best of all, easy to make - recipes that don't make you feel that you're depriving yourself.

Sample Recipes

Oatcakes with honeyed ricotta and blueberries

Per serving: 1547kJ (370 cal); 11.1g total fat (6.4g saturated fat); 51.8g carbohydrate; 13.9g protein; 5.5g fibre
INGREDIENTS

Honeyed ricotta
2/3 cup (130g) ricotta cheese
1 teaspoon finely grated lemon rind
2 tablespoons honey

Oatcakes
2/3 cup (100g) wholemeal self-raising flour
1½ teaspoons baking powder
½ teaspoon ground cinnamon
½ cup (70g) oatmeal
2 eggwhites
¾ cup (180ml) buttermilk
2 tablespoons honey
20g butter, melted
1/3 cup (60g) fresh blueberries

METHOD

To make honeyed ricotta, combine ingredients in small bowl.

To make oatcakes, sift flour, baking powder and cinnamon into medium bowl; stir in oatmeal. Gradually whisk in combined eggwhites, buttermilk and honey; stir in butter.

Pour ¼ cup batter into heated lightly greased small frying pan; cook oatcake about 2 minutes or until bubbles appear. Turn oatcake; cook until lightly browned on other side. Repeat with remaining batter.

Cook's note:
Oatmeal, also sold as oatmeal flour, is made from milled oat kernels; it is not the same product as rolled oats or oat bran. It is available at health food stores.

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Smoked salmon and poached egg on rye

Per serving: 1175kJ (281 cal); 8.8g total fat (2.2g saturated fat); 24.5g carbohydrate; 23.7g protein; 4.1g fibre
INGREDIENTS

4 eggs
170g asparagus, halved crossways
4 slices (180g) rye bread, toasted
200g smoked salmon
2 tablespoons fresh chervil leaves
METHOD

Half fill large shallow frying pan with water; bring to the boil. Break eggs into cup, one at a time, then slide into pan. When all eggs are in pan, allow water to return to the boil.

Cover pan, turn off heat; stand about 4 minutes or until a light film sets over egg yolks. Remove eggs, one at a time, using slotted spoon; place spoon on absorbent-paper-lined saucer briefly to blot up poaching liquid.

Meanwhile, boil, steam or microwave asparagus until just tender; drain.

Divide bread among serving plates; top each with salmon, egg, and then asparagus; sprinkle with chervil.