Brussel Sprouts

• Add 1/2 cup of table grapes to 1 lb. cooked sprouts.

• Add 1 cup sauteed, sliced mushrooms to cooked brussel sprouts.

• Cook 1 cup diced celery for 2 minutes in 2 tablespoons butter. Stir in 2 tablespoons wholemeal flour. Add 1 cup milk slowly. Stir to blend and bring to boiling point and add the cooked sprouts and season to taste.

• Cook brussel sprouts and drain. Then add 1 tablespoon melted butter. Put in ovenproof dish. Sprinkle with breadcrumbs. Bake at 175°C (350°F) until crumbs are brown.

Source: Better Health High Fibre Cookbook compiled by the Strathalbyn Kindergarten Committee (Hahndorf, S.A.: Fox Publishing, 1978), p.46-7.

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.

Super Kids Tarts

wholemeal bread slices
1 egg white
2 Tblsp TONE skim milk

Method: Cut circles from bread to fit into metal patty tins. Beat egg white and milk in a bowl. Brush both sides of bread circles with the milk mixture and press into lightly oiled patty tins. Bake at 190°C until crisp and golden. Use any of the following fillings or make some of your own choice:

Tuna: fill tarts with tuna (preheated), and top with sprinkle of grated LF [low-fat]-cheese. Place under griller to melt cheese.
Baked Beans: fill tarts with hot baked beans.
Ham and Corn: dice a little lean ham and stir into canned creamed corn. Heat this mixture then fill tarts.
Banana: heat mashed banana, sultanas and 1 Tblsp of fruit juice in a saucepan and serve in hot tarts.

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.22.

Tofu Nut Balls

1 cup cooked brown rice
500g tofu
1/2 cup wheat germ
1/4 cup ground almonds
Tabasco sauce, to taste

Method: Thoroughly mix rice, wheat germ and Tabasco in blender. Add tofu, but do not over process. Form into balls and refrigerate to firm. Bake on lightly-greased tray for 30 minutes, at 180°C. Turn during cooking. Serve with green salad.

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.27.

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.

Pork and Cabbage

Shred 1/2 cabbage very finely. Sprinkle with one dessertspoon salt and mix well. Place aside for 1&1/2 to 2 hours. Squeeze all water off the cabbage. Fry one medium, finely chopped onion in one dessertspoon butter. Add the cabbage to the onions, and saute for ten minutes. Fry separately one inch thick pork cutlets, dusting them with salt and pepper. Put a layer of cabbage in a casserole dish. Place the cutlets on the cabbage and sprinkle them with fresh cream and one teaspoon lemon juice. Cover the meat with the rest of the cabbage and cook for 3/4 hour in moderate oven.

Source: Better Health High Fibre Cookbook compiled by the Strathalbyn Kindergarten Committee (Hahndorf, S.A.: Fox Publishing, 1978), p.31.

Julienne Soup

4 cups stock

2 small carrots

1 turnip

2 onions

1/2 cup green beans or peas

Salt and pepper to taste

Parisian essence to colour

Method: Slice the onions finely, cut carrots and turnip into matches and simmer in the stock till tender. Add the beans or peas and salt and pepper to taste. Colour with Parisian essence. Serve with sippets of toast.

Source: Better Health High Fibre Cookbook compiled by the Strathalbyn Kindergarten Committee (Hahndorf, S.A.: Fox Publishing, 1978), p.16.

Savoury Casserole

2 cups half-cooked brown rice

1 small can whole kernel corn

1 large onion chopped

1 cup water

1 lb. [500 gm.] minced steak

1 medium can tomato soup

2 rashers bacon, chopped

salt, pepper and mixed herbs.

Method: Place a few knobs of butter in the base of an ovenproof dish. Add layers of rice, meat, tomato soup, drained corn, onion, bacon. Sprinkle with pepper, salt and a pinch of herbs. Add water and cook, covered, in a moderate oven for almost 1 hour or until meat is tender.

Source: Better Health High Fibre Cookbook compiled by the Strathalbyn Kindergarten Committee (Hahndorf, S.A.: Fox Publishing, 1978), p.32.

Sweet and Sour Beef

(4-6 serves)

2 tablespoons butter

1 lb. [500 gm.] minced topside steak

1 tablespoon plain flour

17&1/2 oz. 470 gm.] can pineapple pieces and juice

1 cup Sultana Bran

1 medium carrot, thinly sliced

3 tablespoons vinegar

1 tablespoon soya sauce

2 tablespoons dried chopped onion

1 tablespoon chopped green ginger

1 onion stock cube, crumbled

1/2 medium capsicum, sliced

Method: Melt butter in heavy saucepan. Brown meat well and add remaining ingredients. Mix well and simmer for 20 minutes.

Source: Better Health High Fibre Cookbook compiled by the Strathalbyn Kindergarten Committee (Hahndorf, S.A.: Fox Publishing, 1978), p.35.

Savoury Bran Stuffing

1/4 cup margarine

1/2 cup water

1/4 cup finely chopped celery

1 small onion, chopped

1 tablespoon dried parsley flakes

440 gm. can cream of mushroom soup

1 egg, lightly beaten

1 cup All-Bran or Bran Buds

4 cups Kellogg's Seasoned Corn Flakes Crumbs

Method: Melt margarine in a large saucepan. Remove from heat and add remaining ingredients. Mix well. Spread mixture into a greased baking tray and bake in a moderate oven, 180C gas, 190C electric (350F gas, 375F electric) for 30 minutes or until lightly browned and set. Cut into squares and serve with roast meats. (6 servings)

Source: Better Health High Fibre Cookbook compiled by the Strathalbyn Kindergarten Committee (Hahndorf, S.A.: Fox Publishing, 1978), p.33.

Curried Egg Mornay

2 oz. [60 gm.] butter or substitute

2 tablespoons flour

3 teaspoons curry powder

2 cups milk

1/2 cup mayonnaise

12 oz. [375 gm.] can asparagus cuts

3 hard boiled eggs

salt and pepper

1&1/2 cups wholemeal breadcrumbs

1/2 cup bran breakfast cereal

2 oz. [60 gm.] butter/substitute, extra

Method: Melt butter, add flour and curry powder, stir until smooth, cook 1 minute. Remove from heat, add milk gradually, stirring until smooth. Return to heat, stir until sauce boils and thickens, reduce heat, simmer 2 minutes. Add mayonnaise, drained asparagus and chopped eggs, combine lightly, season with salt and pepper. Spoon mixture into ovenproof dish or 4 individual ovenproof dishes. Combine breadcrumbs, crushed bran and extra melted butter, sprinkle over the top of asparagus mixture. Bake in moderate oven 20-30 minutes for large dish or 15-20 minutes for small dishes until topping is golden brown. (Serves 4)

Source: Better Health High Fibre Cookbook compiled by the Strathalbyn Kindergarten Committee (Hahndorf, S.A.: Fox Publishing, 1978), p.25.

Pepper Pot

3 tablespoons butter

1/4 cup chopped celery

1-1/2 cups cubes potato

5 cups stock

1/2 lb. [250 gm.] cooked tripe [optional]

1/2 cup cream

1 tablespoon butter

1/4 cup chopped onion

1/2 cup chopped green pepper

3 tablespoons wholemeal flour

pepper and salt

Method: Put butter, celery, potato, onion, green pepper. Cook slowly 15 minutes then stir in flour, stir and cook 5 minutes then add stock, tripe, pepper and salt. Cover and cook slowly for 1 hour. Just before serving add half cup cream and extra butter.

Source: Better Health High Fibre Cookbook compiled by the Strathalbyn Kindergarten Committee (Hahndorf, S.A.: Fox Publishing, 1978), p.17.

Meat in Cabbage Rolls

1 lb. [500 gm.] minced meat

1 chopped onion

2 tablespoons grated cheese

1 small head cabbage

Method: Parboil the leaves from the cabbage in salted water. Drain. Combine and season the other ingredients and place a spoonful on each leaf. Roll up and secure with toothpricks [sic]. Brown in a little hot fat. Add one cup of water or stock, cover and simmer for one hour.

Source: Better Health High Fibre Cookbook compiled by the Strathalbyn Kindergarten Committee (Hahndorf, S.A.: Fox Publishing, 1978), p.30.

Tuna Italien

(Serves 4)

4 capsicums

1 tomato, chopped

1/2 cup celery, sliced

1 cup All-Bran

1/3 cup onion, chopped

12 oz. [325 gm.] tuna canned

2 tablespoons chopped parsley

1 teaspoon pepper

1 teaspoon salt

2 teaspoons lemon juice

Method: Remove tops of capsicums, take out the remaining seeds and place in boiling water for 3 minutes. Drain. Combine other ingredients and fill the capsicums with the mixture. Replace the tops and cook in a moderate for 25 minutes.

Source: Better Health High Fibre Cookbook compiled by the Strathalbyn Kindergarten Committee (Hahndorf, S.A.: Fox Publishing, 1978), p.36.

Peach Meat Loaf

Meat Loaf

1&1/2 lb. [750 gm.] minced steak

1 large onion, finely chopped

1 egg, beaten

1 teaspoon salt

1/2 teaspoon pepper

Filling and Topping

27&1/2 oz, [825 gm.] can peach halves, drained

1 cup All-Bran or Bran Buds

1 cup chopped walnuts

1 tablespoon brown sugar

1/2 teaspoon cinnamon

Method:

Meat Loaf:

Combine all ingredients, mix well and shape into two flat meat loaves.

Filling and Topping:

Set aside 4 peach halves for decoration and mash remainder with a fork. Add remaining mixture onto one of the loaves. Place other loaf on top and spread with remaining peach mixture. Decorate with the four peach halves. Place in an oven dish and cook in a moderate oven, 180C gas, 190C electric (350F gas, 375F electric) for 1 hour, or until cooked. (4 to 6 servings)

Source: Better Health High Fibre Cookbook compiled by the Strathalbyn Kindergarten Committee (Hahndorf, S.A.: Fox Publishing, 1978), p.31.

All-Bran Quiche

Pastry:

1/2 cup All-Bran or Bran Buds

1/4 cup milk

3/4 cup S.R. flour

pinch salt

2 oz. [60gm.] butter

Filling:

2 rashers bacon, chopped

1 medium onion, finely chopped

4 oz. [125 gm.] Cheddar cheese, grated

1/2 teaspoon salt

1/4 teaspoon pepper

1 cup milk

2 eggs, beaten

Method:

Pastry:

Soak All-Bran or Bran Buds in milk until liquid is absorbed (approximately 5 minutes). Sift flour and salt; rub in butter until mixture resembles fine bread crumbs. Add bran mixture and knead lightly. Roll out pastry to line a 9" (23 cm.) pie plate.

Filling:

Fry bacon and onion until golden brown. Place into pastry case and sprinkle with cheese. Combine salt, pepper, milk and eggs and pour over cheese. Bake in a moderately hot oven, 190C gas, 200C electric (375F gas, 400F electric) for 10 minutes. Reset oven to 160C. [?]

Source: Better Health High Fibre Cookbook compiled by the Strathalbyn Kindergarten Committee (Hahndorf, S.A.: Fox Publishing, 1978), p.20.

Frimsel Soup

3 or 4 quarts [3 or 4 lts.] stock

2 turnips

3 carrots

1 onion

1 head celery

1 bunch mixed herbs

1 lb. [500 gm.] frimsels

1 pinch saffron

Method: Cut the vegetables as for Julienne soup, boil well in the stock until cooked. Half an hour before serving add the frimsels and saffron.

FRIMSELS: Beat an egg well with a pinch of salt, then sufficient flour (wholemeal) to thicken it enough to roll out. Roll as thin as a wafer, allow to dry, then fold and cut as thin as vermicelli; add these to soup.

Source: Better Health High Fibre Cookbook compiled by the Strathalbyn Kindergarten Committee (Hahndorf, S.A.: Fox Publishing, 1978), p.15.