The_AustralianWomensWeeklyFood-Issue23_2017

50

ROASTED PEAR WITH

COCONUT YOGHURT

PREP + COOK TIME 20 MINUTES SERVES 4

20g butter
2 medium pears, halved lengthways
170g coconut yoghurt
2 tablespoons toasted shredded
coconut
2 tablespoons toasted flaked almonds
pinch of ground cinnamon

1 Preheat oven to 200°C/180°C
fan. Heat butter in an ovenproof
frying pan over medium−high heat
until lightly browned.
2 Add the pear, cut−side down;
cook for 5 minutes or until browned.
Turn pear over. Transfer pan to
oven; roast for 15 minutes or until
pears are just tender.
3 Serve pears topped with coconut
yoghurt, coconut, flaked almonds
and ground cinnamon.

SEED & NUT BARS

PREP + COOK TIME 45 MINUTES

(+ REFRIGERATION) MAKES 24 BARS

On cooling, the peanut butter

mixture becomes firm and starts

to set. You may need to use your

hands when incorporating it into

the other ingredients.

½ cup (80g) almonds, chopped

coarsely

½ cup (50g) walnuts, quartered

¼ cup (40g) white sesame seeds

¼ cup (50g) pepitas

¼ cup (35g) sunflower seeds

¾ cup (210g) crunchy peanut

butter (see tip, right)

⅔ cup (160ml) rice malt syrup

2 cups (40g) puffed millet

2 tablespoons white chia seeds

2 tablespoons flaxseeds (linseeds)

1 Preheat oven to 180°C/160°C

fan. Grease a 20cm x 30cm slice pan.

Line base and two opposite sides

with baking paper, extending the

paper 5cm over sides.

2 Place almonds, walnuts, sesame

seeds, pepitas and sunflower seeds

on a large oven tray in a single layer.

Bake for 10 minutes or until browned

lightly and fragrant. Transfer to

a large heatproof bowl.

3 Meanwhile, stir peanut butter and

rice malt syrup in a small saucepan

over low heat until combined.

4 Add syrup mixture to nut mixture

with puffed millet, chia seeds and

flaxseeds; stir until well combined.

Press mixture firmly into pan.

Refrigerate for 4 hours or overnight.

5 Remove slice from pan; cut

into 24 bars.

FLAVOUR VARIATIONS

CHOC-CHIP

Stir 50g chopped sugar−free dark

chocolate into mixture before

pressing into pan. Drizzle top with

50g melted sugar−free dark chocolate.

COCONUT

Omit the pepitas and sunflower

seeds, and add ¾ cup (60g) shredded

unsweetened coconut. Sprinkle

the top with ¼ cup (20g)

toasted shredded

unsweetened coconut.

NUTRITIONAL COUNT

PER SERVING

17.3g total fat (11.2g

saturated fat); 922kJ (220

calories); 13.9g carbohydrate;

2.2g protein; 2g fibre

NUTRITIONAL COUNT

PER BAR

11.2g total fat (1.5g saturated

fat); 653kJ (156 calories);

8.2g carbohydrate;

4.8g protein; 1g fibre

TOP TIP

Cooking time may

vary, depending on

the pears’ ripeness.

For even lower carbs,

use plain yoghurt

instead of the

coconut yoghurt.

ROASTED PEAR

WITH COCONUT

YOGHURT