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.

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.