Spicy Apple Muffins

• DRY MIX
• 1 ½ cups plain flour
• 2 tsps bicarbonate soda
• 2 tsps cinnamon
• 1 cup unprocessed bran
• ¼ cup sultanas (or raisins)
• 2 tblsps skim milk powder

• 2 medium green cooking apples, grated
• 1 egg
• 1 tsp grated lemon or orange rind
• 2 tblsp oil
• 2 tblsp honey
• 1 cup water

METHOD
Combine all dry ingredients, then stir in all wet ingredients.  Spoon into lightly greased muffin pans.  Bake at 200°C for 20 minutes or until cooked.

Fresh Fruit Salad

Ingredients

• Use any fruit remaining at the end of your shopping week, eg 1 orange, 1 banana, 1 apple, 1 pear and ½ can crushed pineapple

Method
Peel orange and banana, core the apple and pear.  Cut fruit into chunks.  Combine fruit chunks with the pineapple.

Quiche in a Basket

• 2 medium to large round wholemeal bread rolls, halved
• 1 tomato, diced
• ½ onion, finely chopped
• ½ cup low-fat cheese, grated
• 3 eggs
• 3 tablespoons low-fat milk
• ½ teaspoon dried basil (or oregano, Italian style mixed herbs, parsley flakes)