THE GOOD CARBS KITCHEN

BERRY BIRCHER OATS

0:05 Prep • 4 Serves • Breakfast • Every day

INGREDIENTS

Overnight oats 1 ½ Cups rolled oats 1 ½ Cups skim/skim milk 1 ½ Cups reduced-fat, Greek yoghurt 1 large grated apple (skin on) 80 mL apple juice Berry mix 2 tablespoon mixed seeds, 2 tablespoon chopped almonds 2 Cup fresh or frozen mixed berries 4 teaspoons honey

METHOD

Place oats, milk, yoghurt, apple and juice in a large container that has an airtight seal. Stir well, cover and refrigerate overnight. In the morning, divide oats among 4 bowls and scatter each bowl of oats with 1/2 tablespoon mixed seeds, 1/2 tablespoon chopped almonds, 1/2 cup fresh or frozen mixed berries and drizzle with 1 teaspoon honey.

NUTRITION

Per serve 1540kJ/369 calories; 17g protein; 11g fat (includes 4g saturated fat; saturated : unsaturated fat ratio 0.57); 45g available carbohydrate (includes 24g sugars and 21g starch); 6g fibre; 130mg sodium

RECIPE AND IMAGE

Courtesy of Australian Healthy Food Guide magazine.

For more healthy recipe inspiration and expert advice, visit healthyfoodguide.com.au

LAYERED CHOCOLATE MOUSSE AND RASPBERRY CHIA JAM

0:45 Prep • 8 Serves • Dessert • Special occasion

INGREDIENTS

3 medium avocados, flesh scooped out ¼ Cup pure maple syrup ¼ Cup pure cocoa powder 1 teaspoon vanilla bean paste ½ Cup low-fat plain yoghurt 125g punnet fresh raspberries, to serve dark chocolate shavings, to serve Raspberry chia jam 400g frozen raspberries ¼ Cup pure maple syrup 1 tablespoon lemon juice 1 teaspoon vanilla bean paste 2 teaspoons chia seeds

METHOD

Make the raspberry chia jam: Combine all of the ingredients, except chia seeds, in a large saucepan over medium heat. Bring to a simmer and cook, stirring occasionally, for about 30 minutes, or until reduced and thickened. Stir in chia seeds and set aside to completely cool. Meanwhile, blitz the avocado flesh, the maple syrup, cocoa powder and vanilla in a food processor until smooth. Add the yoghurt and process again until thick and creamy. Divide raspberry jam between eight small serving glasses. Top each with mousse. Cover and refrigerate the dessert until chilled. Serve garnished with fresh raspberries and dark chocolate shavings.

NUTRITION

Per serve 769kJ/184 calories; 3.2g protein; 9.1g fat (includes 2.2g saturated fat; saturated : unsaturated fat ratio 0.32); 19g available carbohydrate (includes 18g sugars and 1g starch); 6.1g fibre; 19mg sodium

RECIPE AND IMAGE

Courtesy of Australian Healthy Food Guide magazine.

For more healthy recipe inspiration and expert advice, visit healthyfoodguide.com.au