High-fibre low-cal bakes and salads

Granola muffinsWhat you need…

Granola muffins

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What you need…

1 cup granola

1/2 cup low-fat milk

1 cup golden raisins

1 cup whole wheat flour

2 teaspoons baking powder

1/2 teaspoon baking soda

1/4 teaspoon salt

2 large or extra large eggs

1/4 cup mild honey, such as clover

1/2 cup low-fat yogurt

1/4 cup canola oil

1 teaspoon vanilla extract

1. Preheat the oven to 375ºF. Oil 12 muffin cups. Combine the granola and milk in a bowl and let sit for 30 minutes. Meanwhile, soak raisins in hot water for 15 minutes. Dry.

2. Sift together whole wheat flour, baking powder, baking soda, and salt.

3. In a bowl, beat together the eggs, honey, buttermilk or yoghurt, canola oil and vanilla. Quickly whisk in the flour, then fold in the granola and raisins. Combine well.

4. Spoon into muffin cups, about 3/4 full. Bake 20 to 25 minutes, until lightly browned. Cool in the tins for 10 minutes, then unmold and cool on a rack.

Many versions of this salad are made throughout the Mediterranean. This one, slightly spicy, is North African. A Catalan version of this, escalivada, omits the chilies and herbs but includes a couple of tomatoes and four spring onions, which are grilled with the other vegetables.

What you need

1/2 kg eggplants (aubergines)

2 green or red bell peppers, or 1 of each

3 to 6 mild chilies

Salt to taste

2 tablespoons lemon juice

1 garlic clove, puréed

2 tablespoon extra virgin olive oil

2 tablespoons chopped fresh parsley, mint or coriander

Pierce the eggplants with the tip of a knife. Grill the eggplants, peppers and chilies, turning them every four to five minutes until blackened all over and soft. The chilies will be done first, then the bell peppers, then the eggplants (timing depends upon the size).

Remove the chilies and bell peppers, place in a bowl and cover

tightly. Let sit 20 to 30 minutes. Transfer the eggplant as it’s done to the bowl. Cover and allow to sit for 15 to 30 minutes. Pour off any liquid from the bowl. Peel and seed the

peppers. Cut into small dice. Peel

the eggplant if desired, and chop

and toss with the peppers. Add salt to taste, the lemon juice, garlic, olive oil and herbs. Stir together well, and let sit for another 30 minutes or longer if possible. Serve at room temperature. Serves six.

Nutritional information per

serving : 91 calories; 5 gram fat;

1 grams saturated fat; 0 cholesterol; 12 grams carbohydrates; 6 grams fibre; 5 milligrams sodium; 2 grams protein.