MARINATED ARTICHOKES (no salt)

December 2, 2023 / Lyn Jones / 0 Comments

Antipasto finger food

3 lemons
10 large globe artichokes
4 bay leaves
4 large cloves garlic, sliced
2 cups olive oil
1/2 cup white wine vinegar
1/2 cup flat-leaf parsley, chopped
1 tsp dried chilli flakes

Method

1. Halve lemons, squeeze juice & place both juice & squeezed halves into a large stock pot.
Add 2 L water. Remove small leaves from stalks & around the bases of the artichokes. Trim stalks to 6cm & peel off tough skin with vege peeler. Using a bread knife, cut off the top 3cm from each. Rinse under running water, gently prising layers open to allow the water to penetrate. Place into stock pot along with bay leaves & half the garlic. Add enough water to cover. Place an upturned plate or lid on top of the artichokes so they remain submerged.
2.  Bring to boil over high heat, reduce to low. Cook 45 mins until tender and outer leaves can easily be removed. Transfer artichoke to a chopping board.

3.  Stand stalk side pointing upwards onto a board. Cut in half down through the stem and head. Using a small spoon, knife or fingers, carefully remove the hairy choke in the centre as this is unpleasant to eat. Pack halves into a clean container. Repeat with remaining artichokes.

4.  Combine oil, vinegar, parsley, chilli & remaining garlic in a bowl. Pour over artichokes. Cover container and refrigerate overnight.

NOTES ON ARTICHOKES:  Choose ones with thick, tightly closed, dark green leaves.
Store in vege drawer in fridge. Save hearts by marinating & storing in a sterilised jar in fridge.

HEALTHY FRUITY ZUCCHINI LOAF WITH LIME FROSTING

October 30, 2023 / Lyn Jones / 0 Comments

From  Diabetes Aust. Vic, this Loaf is tangy and a great combination of dried fruits, freshly grated vegies and spices. Substantial enough for school lunches. Makes 20 slices

Half cup each of chopped raisins and dried apples
1.5 c skim milk
1 tsp vanilla essence
2 c wholemeal SR
1 tsp each of mixed spice and allspice
2 eggs, separated
1  of each of med. zucchini and med. carrot, both grated

Preheat oven to 180 (170 degrees FF?). Combine fruit in bowl, pour over the milk & vanilla.

In a separate bowl mix together flour with spices. Make a well in centre and add yolks and milk/fruit combo.: Mix together quickly.

Beat egg whites until soft peaks form, then fold through loaf mixture. Finally, fold through
the grated vegies.

Pour mixture into a greased & lines 20cm x 10cm loaf tin and bake for 60 mins or til cooked.

LIME FROSTING:
100g each of low fat cream cheese and ricotta cheese
zest of 2 limes
juice of 1 lime
third of a cup of sugar alt.
1/2 tsp vanilla essence
quarter cup sunflower seeds

Beat together the cheeses until smooth. Stir in lime zest & juice, sweetener and vanilla.
Mix well, refrigerate for approx half an hour.

Cut loaf in half horizontally, spread a third of frosting on bottom slice and top with other
half loaf. Spread remaining frosting on top of the loaf and sprinkle with seeds.

 

 

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