Low GI and yum!

10 ways to stay well this winter

Goat’s cheese, apple, walnut and parsley tart

PREPARATION TIME: 10 MINS COOKING TIME: 15 MINS SERVES 1 (AS A MAIN)

¼ sheet 25% reduced-fat puff

pastry or gluten-free pastry

1 tsp basil pesto or

gluten-free pesto

1 apple, quartered, thinly sliced Olive oil cooking spray

Fresh lemon juice, to drizzle

10g goat’s cheese

5g walnuts, roughly chopped 1 Tbsp chopped parsley leaves 60g (3) canned baby beets, drained, patted dry with paper towel, cut into wedges

1 celery stick, diagonally sliced 25g (1 cup) baby spinach leaves Balsamic glaze, to serve (optional)

1 Preheat oven to 200°C (fanforced). Line a small baking tray with baking paper. Place the pastry on the prepared tray and lightly score a line around square about 0.5cm in from the edge.

2 Spread pesto over the middle of the pastry. Top with half of the sliced apple, overlapping slightly. Spray with cooking spray. Place remaining apple in a medium bowl with a drizzle of lemon juice. Set aside. 3 Bake tart for 10 minutes. Crumble the goat’s cheese over the top of the apple and scatter with walnuts. Bake for 2-3 minutes or until the pastry is golden brown.

4 Place the tart on a serving plate and top with the parsley leaves. Add the beets, celery and spinach to the apple mixture and toss to combine. Serve the tart with the salad, drizzling over the balsamic glaze, if you like.

COOK’S TIP

Try replacing the walnuts with slivered almonds and the spinach with rocket.

Goat’s cheese is lower in KJS than other cheeses, and A GOOD SOURCE of protein and calcium

Stuffed roasted sweet potato

PREPARATION TIME: 10 MINS COOKING TIME: 30 MINS SERVES 1 (AS A MAIN)

300g orange sweet potato, washed Olive oil cooking spray

45g (¼ cup) canned black

beans, drained

25g (¼) avocado, finely chopped 5 cherry tomatoes, chopped

1 Tbsp fresh lime juice

2 Tbsp coriander leaves,

roughly chopped

1 Tbsp extra light sour cream

1 Tbsp reduced-fat grated cheese Freshly ground black pepper

1 Preheat oven to 200°C (fanforced). Using a fork, prick the sweet potato all over and spray with cooking spray. Wrap the potato in foil and place on a small baking tray. Roast for 30 minutes or until the flesh is soft when tested with a skewer.

2 Carefully remove sweet potato from the foil and place on a serving plate. Slice down the centre lengthways (don’t cut all the way through) and flatten out slightly.

3 Combine the black beans, avocado, tomatoes, lime juice and coriander in a small bowl. Using a spoon, pile mixture on top of the sweet potato. Top with sour cream and cheese. Sprinkle with pepper and serve immediately.

COOK’S TIP

Try replacing the black beans with no-added-salt kidney beans and the coriander with parsley.