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Author: Philip Archer

  • Pistachio-and-herb-crusted fish

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    Philip Archer
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    HEALTHY FISH CAKES INGREDIENTS 300 g broccoli, cut into florets. 400 g skinless firm white fish fillets, chopped. 400 g can butter beans, rinsed, drained, or dried soaked overnight. 1 tablespoon wholegrain mustard 2 tablespoons chopped fresh dill. 2 tablespoon chopped fresh continental parsley leaves. 2 teaspoon finely grated lemon rind 90 g (1 cup)…

  • Mango and Almond Cake

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    Philip Archer
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    As with all dishes, if these effect your sugar remove them from your diet. 250g canola spread 1 cup EQUAL BAKING (over time you will able to eliminate this) 3 eggs (Whites) 1 1/2 cups self-raising flour (Try 1 cup self raising flour and  cup multigrain flour) 1 teaspoon ground ginger 1/3 cup ground almonds…

  • Orange Cake

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    Philip Archer
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    2 oranges 4 eggs (Try egg whites instead of whole eggs) 200g canola-spread 1 1/2 cups EQUAL BAKING* 2 cups self-raising flour (Try 1 cup self raising flour and 1 cup multigrain flour) Preheat the oven to 190C (375F). Grease a 20cm cake tin, line base and sides with baking paper. Grate the rind from…

  • Apple and Date Cake

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    Philip Archer
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    2 green apples 200g canola spread 1 1/2 cups EQUAL BAKING*  (Over time this can be eliminated) 4 eggs (wites) 3/4 cup chopped dates 2 cups self-raising flour (Try 1 cup self raising flour and 1 cup multigrain flour) 3/4 cup buttermilk (Try light milk) Preheat the oven to 180 C (350 F). Grease a…

  • Apple Pecan & Dried Fruit Loaf

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    Philip Archer
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    2 Granny Smith apples 1 cup EQUAL SPOON FOR SPOON (Over time you can eliminate this) 1/3 cup canola oil (Try Olive oil) 80g canola spread 3 eggs 1/2 cup low-fat milk 2 cups self-raising flour (Try 1 cup self raising flour and  cup multigrain flour) 1 teaspoon ground mixed spice 1 teaspoon bicarbonate soda…

  • Alcohol

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    Philip Archer
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    Many medical professionals will tell you not to drink alcohol and this is probably good advice. However if you, are like me, enjoy the occasional drink then we need to do it responsibly. I was told that alcohol does in fact help lower sugar in the body, unfortunately most alcoholic drinks also contain a lot…

  • Healthy Boneless Chicken Breast Recipe

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    Philip Archer
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    SPINACH & PARMASAN STUFFED CHICKEN INGREDIENTS 4 (4-ounce/ 113 g) skinless, boneless chicken breast 1/2 (10-ounce/ 289 g) package frozen chopped spinach, thawed, squeezed dry or fresh if possible. 1/2 cup plus 1 tablespoon grated Parmesan cheese, divided. 1/4 teaspoon nutmeg 1/4 teaspoon onion powder 1/4 teaspoon paprika 1/8 teaspoon black pepper 1/4 teaspoon paprika 1 tablespoon grated Parmesan cheese INSTRUCTIONS Preheat…

  • Salmon, Asparagus, Cherry Tomato & Rocotta Frittata

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    Philip Archer
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    GREEK SALMON AND VEGGIE PACKETS INGREDIENTS Non-stick cooking spray lemon juice 1/4 cup garlic(minced) 2 clove fresh oregano(minced) 1 tbsp Ginger(optional) 1 tsp black pepper 1 tsp medium zucchini(thinly sliced) 1 medium onion(thinly sliced) 1 medium red bell pepper(seeded and sliced into thin strips) 1 salmon fillets(4-ounce/ 113 g each, skinless) 4 olive oil 2…

  • Healthy Pizza

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    Philip Archer
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    We all enjoy a little bit a naughty food from time to time. We can however still have a tasty pizza without the fat that comes with the popular take-aways. CRUSTLESS PIZZA CUPS INGREDIENTS 39 slices pepperoni 3 cm diameter slices 5 tablespoons Rao Homemade pizza sauce 4 grams basil leaves fresh, chopped/ ⅛ teaspoon…

  • Healthy Ginger Bread Man

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    Philip Archer
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    At Christmas or on those special occasions when you are with your children or grand children use this activity to engage the whole family. Make a ginger bread man. Ingredients A cup of stout. (Any alcohol will boil out in th cooking process but the stout adds colour and goodness. 3 cups of flour 1…