Vausage

1 cup cooked green lentils
1 cup cooked mashed potato
1 cup cooked rice
1 cup fresh wholemeal breadcrumbs
1 small onion
4-6 Tblspn gluten flour
2 tsp mixed herbs

Method: Mix together. Shape 1 large tablespoonful into a roll, or patty. Roll in bran and fry in lightly oiled pan, or bake in oven.

Vausage Rolls
Process as above, but do not fry. Wrap roll in a rectangle of thin Basic Pastry. Cook in hot oven until pastry cooked. Serve hot or cold. Size can be varied to suit.

Basic Pastry (Basic Pie Crust, p.51)
2 cups SR flour (white or wholemeal)
3 Tblsn PU [polyunsaturated]-vegetable oil
TONE skim milk

Method: Rub the oil into the flour. Add milk to give the desired consistency. The dough should come cleanly from the bowl and form a soft ball. Roll out on flour or bran to a thin layer. Bake in hot oven 20-25 minutes. An advantage of making the Basic Pie Crust is that it can be rolled out and used for either sweet or savoury pies as required.

Savoury crust: add pepper, herbs, curry, etc.

Source: Rumbles Cookbook: low fat, low cholesterol, low salt and high fibre recipes edited by Judy Read (Adelaide: Royal Adelaide Hospital Health Promotion Unit, n.d. [1980s]), pp.32 & 51.

Health Scones

One and a half cups flour, 1&1/2 cups clean bran, 3 teaspoons cream of tartar, 1 teaspoon carb. soda, pinch of salt. Sift all dry ingredients, except bran, twice, and mix well together. Add 1 egg (well beaten) and 1&1/2 cups fresh milk. Make into a very light dough and touch as little as possible. Roll out, cut into shapes and bake in a rather quick oven.

Source: contributed by Miss Rita Altmann, Tanunda in The Barossa Cookery Book: 1000 Selected Recipes from a District Celebrated Throughout Australia for the Excellence of its Cookery. Every Recipe of Proved Merit and Signed as such by the Donors (33rd edition, 2006), p.114.

Mushroom Pate

2 onions
500g mushrooms, finely chopped
1 tsp PU-vegetable oil [polyunsaturated]
3 tsp curry powder
1 Tblsp mixed herbs
1/2 cup bran
1/4 cup wheat germ
6 drops Tabasco sauce

Method: Saute onions and mushrooms in oil for 20 minutes, stirring. Mix curry with herbs, bran and wheat germ and add to vegetables. Add Tabasco and mix well. Bake in oiled terrine at 200°C for 1 hour, covered. Serve with chopped raw vegetables and toasted wholemeal triangles.

Source: Rumbles Cookbook: low fat, low cholesterol, low salt and high fibre recipes edited by Judy Read (Adelaide: Royal Adelaide Hospital Health Promotion Unit, n.d. [1980s]), p.19.

Muesli Scones

1 cup SR flour
1 cup Muesli
TONE skim milk

Method: Mix dry ingredients and add sufficient milk to produce a scone dough. Heat lightly greased frypan to 175°C. Place spoonfuls of scone mix in pan, cover and reduce temperature to 150°C. Cook for about 10 minutes or until tops are smooth, not moist. Turn scones to brown the base. These are delicious served hot and require no additions. Served with fresh fruit, or fruit juice, Muesli Scones provide a quick and complete breakfast.

Muesli
250g rolled oats
250g wheat germ
125g bran, unprocessed
4 Tblsp buckwheat
4 Tblsp sunflower seeds
250g dried fruits

Method: Mix all together and store in air-tight containers.

Source: Rumbles Cookbook: low fat, low cholesterol, low salt and high fibre recipes edited by Judy Read (Adelaide: Royal Adelaide Hospital Health Promotion Unit, n.d. [1980s]), p.17.

Zucchini and Carrot Rissoles

125g pkt instant Mashed Potato Flakes

1.1/2 cups boiling Water

12 oz Zucchini

3 oz grated Cheddar Cheese

2 tbspns Milk

1 cup unprocessed Bran

Oil for shallow frying

1 oz Butter

1 Carrot

Salt and Pepper

1 Egg

1/2 cup ground Almonds

Method: Place potato flakes into bowl, pour boiling water over, stir quickly till well combined. Melt butter in pan, add coarsely grated zucchini and coarsely grated carrot, cook 5 minutes, stirring occasionally. Add cheese, salt and pepper, mix till cheese has melted. Add potato mixture, mix till well combined. Cool slightly. Divide mixture into 12 equal portions. Mould each portion into patty shape, brush with combined beaten egg and milk, toss in combined bran and almonds. Repeat the egg and bran process. Heat oil in pan, add rissoles, cook 3 to 4 minutes on each side or till golden brown.

Source: Oodnadatta Cookbook (Oodnadatta: 1986), p.20.

Lentil & Tomato Soup

2-3 tablespoons oil

1 onion

2 cloves garlic

2 carrots

2 potatoes, diced

840g tin crushed tomatoes

1 cup unprocessed bran

1 cup orange lentils, washed & drained

1.1/2 litres water

3 chicken or beef stock cubes

Worcestershire sauce to taste

Salt and pepper to taste

Method: Chop onion, garlic and carrot very finely. Fry the vegetables in the oil until golden. Add remaining ingredients, bring to the boil and simmer for 40-50 mins until potato and lentils are tender.

Hint: This soup freezes well.

Source: Royal Adelaide Hospital Community Children's Centre (RAHCCC) Cookbook, 2nd edition (Adelaide, 2008), p.8