everyday cooking with digestive booster
TRANSCRIPT
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EverydayCooking
Recipes
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ontents:
Breakfast Pa es
Lunch Pages 8 12
nner Pages 13 17
Desserts Pages 18
20
Snacks Pages 21 23
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,
Ingredients Method
10gDigestiveBooster
2tspoliveoil
100g(about3)medium
1. Heat 1 teaspoon of the oil in a small non-stick frypan, add mushrooms, saut until tenderthen stir in semi-dried tomatoes and thyme and transfer mixture to bowl.
2. Whisk eggs, water and digestive booster together in a bowl. Heat another teaspoon of oil,
1tbs semidriedtomatoes,
drainedonpapertowel,finely
chopped
2tspchoppedfresh(or1/2tsp
y .
3. Pour egg mixture into heated frypan and cook over a medium heat, drawing edges ofmixture toward centre so that unset mixture flows to the edge of pan.
4. When omelette is almost set, sprinkle sauted mushroom mixture and crumbled feta overhalf the omelette season with e er then fli unfilled side over fillin .
dried)thymeleaves
2mediumeggs*
1tbs water
30greducedfatfetacheese
5. Stand over a low heat for a further minute to allow filling to heat through.
6. Slide omelette onto a serving plate and serve straight away.
,
seasonerves:
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In redients Method
30gDigestiveBooster
2cupsselfraisingflour
1. Sift the flour and bicarbonate of soda together into a bowl. Stir in the sugar.
2. Whisk the milk, egg, digestive booster and vanilla together then pour into the flourmixture. Whisk until just combined. Stir in 1 teaspoon of the melted margarine spread.
1
2tbs castersugar
11/2cupsreducedfatmilk*
1egg*
3. Heat a large non-stick frying pan over medium heat. Brush pan with a little of themargarine spread. Spoon about 1/4 cup of the batter into the pan, spreading out to form a10cm round.
4. Cook for 2-3 minutes or until bubbles appear on the surface. Turn and cook for a further2-3 minutes or until olden and cooked throu h.
1tspvanillaextract
1tbs Margarinespread,melted
Reducedfatnaturalyoghurt*,
5. Transfer to a plate. Cover to keep warm. Repeat with remaining batter to make 12pancakes, brushing pan lightly with melted margarine spread between batches.
6. Serve warm with yoghurt, strawberries and passionfruit.
s ice straw erries an
passionfruit,to
serve
Serves: 4
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In redients Method
15gDigestiveBooster
1cupLowanWholegrain
1. Place oats and cold water in a saucepan. Stir and stand for 5 minutes.
2. Place saucepan over a medium heat, add digestive booster and milk. Stir occasionallyuntil the porridge comes to the boil.
RolledOats
1cupcoldwater
1cup
cold
skim
or
reduced
3. Reduce heat to low and stir constantly for 3-5 minutes.
4. Serve in heated bowls with topping of choice.
Topping of choiceStrawberr Blueberr and Ras berr
fatmilk
Skimorreducedfatmilk,for
serving
Golden Syrup and RhubarbStewed RhubarbBanana and Cranberry
erves:
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In redients Method
30gDigestiveBooster
1apple,peeled,coredandgrated
1pear,peeled,coredandgrated
1. Put the apple, pear, rolled oats, cinnamon, digestive booster and pear juice in a
bowl and mix to combine, allow to stand covered in the refrigerator for 1 hour.
2cupsrolledoats
1/2tspgroundcinnamon
1cup(250mL)pearjuice
150greducedfatvanillayoghurt
2. Fold through the yoghurt and almonds. Spoon the muesli into individual bowls and
serve topped with the milk, mango and banana then drizzle with passionfruit pulp.
Serves: 4
50gflakedalmonds,toasted*
1cup(250mL)reducedfatmilk
2mangoes,peeledandchopped
1banana,sliced
2passionfruit
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In redients Method
30gDigestiveBooster
Canolaoil spray
1. Preheat oven to 180C (160C fan-forced).Grease a 20cm x 10cm loaf tin with
canola spray and line with baking paper.
185mLcanLight&Creamy
CookingMilk
3/4 cup brownsugar
2e s
2. Whisk cooking milk, sugar and eggs together in a medium bowl; fold in bananas,
oats and flour.
3. Spoon mixture into prepared pan. Bake for 1 hour or until a skewer inserted into
the centre comes out clean.
3ripebananas,mashed
1/2 cupTraditionalOats
2cupsselfraisingflour
Serves: 12
Margarinespread,ifdesired
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Ingredients Method30gDigestiveBooster
2tspoliveoil
1onion,chopped
1clove arlic,crushed
1. Heat olive oil in a large deep pan, add onion and garlic and saut until light
golden.
2carrots,chopped
1Lwater
2tspreducedsaltvegetablestock
powder
2. Add carrots, digestive booster, water, stock powder, tomatoes and tomato paste
and bring to the boil. Reduce heat, cover and simmer for 15 minutes.
3. Stir in pasta, cannellini beans, green beans and zucchini and bring to the boil.
Simmer covered a further 10-15 minutes or until pasta and vegetables are tender.400
tomatoes
2tbs noaddedsalttomatopaste
2/3cupdriedpastashapes,ofchoice
400gcancannellinibeans,rinsedand
4. Remove from heat, stir in basil. Serve with crusty bread.
Serves: 4-6drained
100g
green
beans,
chopped2zucchini,chopped
2tbs shreddedfreshbasil
Crustywholegrainbread,toserve
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,
In redients Method
30gDigestiveBooster
8eggs
1sheet uff astr
1. Pre heat oven to 180C.
2. Grease a 23cm quiche tin with spray oil, line with pastry sheet and trim edges.
3. Cover with a sheet of non-stick baking paper, fill with baking weights and place into the
1leek,palepartonly,washed
wellandthinlysliced
120gsalt
reduced
lean ham,
oven un n a e w ou co oura on .
4. Heat a frying pan on gentle heat, spray with oil and add leek. Gently cook without colouruntil soft.
5. In a bowl, whisk together the digestive booster, milk, eggs, nutmeg and pepper.
s ave an ice
120ggratedreducedfatSwiss
cheese
200mlreducedfatmilk
. , .Fill with leeks, ham and egg mixture, and top with cheese.
7. Place back into the oven for 30 minutes or until filling is just set.
8. Remove quiche from oven
Pinchofgroundnutmeg
Peppertotaste
Canolasprayoil
Serves: 6
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Ingredients Method30gDigestiveBooster
1large(650g)orangesweetpotato,
peeled
2tspoliveoil
1. Cut sweet potato in approximately 3cm chunks. Boil, steam or microwave until just tender, drain.
2. Preheat oven to 190C (170C fan-forced).
3. Heat oil in a non-stick frypan, add onion and paprika and saut for about 2 minutes until softened. Removefrom heat.
1largeonion,chopped
2tspsweetpaprika
4largeeggs
2tbs plain
flour
4. Whisk digestive booster, eggs and flour in a large bowl until combined then whisk in milk.
5. Gently stir in zucchini, sweet potato, sauted onion and two-thirds of the feta cheese then season withpepper.
6. Lightly grease an 18cm x 28cm rectangular ovenproof dish with cooking spray. Pour mixture into prepareddish.
2mediumzucchini,grated
150greducedfatfetacheese,crumbled
Crackedblackpepper,toseason
1bunchasparagus,cutinto4cm
. rrange asparagus p eces on op en spr n e w rema n ng e a an spray g y w coo ng spray.
8. Bake in preheated oven for 35-40 minutes until set.
9. Cut into squares to serve. Accompany with a green salad.
Serves: 6
engt s
Oliveoilspray
Greensalad,toserve
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,
In redients Method
30gDigestiveBooster
Canolaoilspray
425gcantunainspringwater,
1. Preheat oven to 190C (170C fan-forced).
2. Lightly grease a 12 hole standard, silicone (see Tips) or non-stick muffin pan with cooking spray.
drained
4greenshallots,thinlysliced
1cup(30g)babyspinachleaves
1cupgratedreducedfattasty
. , ,cheese and season with pepper.
4. Whisk eggs, flour and creamed corn together in a large bowl until combined then whisk in milk anddigestive booster.
5. Pour the mixture evenly over filling in muffin holes then top with tomato halves and sprinkle with
cheese
Crackedblackpepper,toseason
10largeeggs
2tbs plainflour
.
6. Bake in preheated oven for 20 to 25 minutes or until frittatas are set and light golden. Serve warmor chilled.
125gcancreamedcorn
2/3cup
reduced
fat
milk
6cherrytomatoes,halved
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In redients Method
20gDigestiveBooster
1leek,palesectiononly,sliced
500gpumpkin,peeled,chopped
1. Spray vegies with oil. Heat a large heavy-based saucepan over moderate heat. Cook and stir leek
for 2 minutes. Add remaining vegies and garlic. Cook and stir for 2 minutes or until well combined.
2. Add cumin cook and stir for 30 seconds or until fra rant. Stir in stock and add di estive booster .
350gkumara,peeled,chopped
Cookingoilspray
2clovesgarlic,crushed
3teaspoonsgroundcumin
. . .
Bring to the boil. Reduce heat; simmer for 25 minutes or until vegies are tender. Cool slightly.
3. Process pumpkin mixture, in batches, until smooth. Place soup in a clean pan. Add beans; cook
and stir over low heat for 3-4 minutes or until hot.
4. Meanwhile, preheat an oven-grill to high. Using a 4cm star pastry cutter, cut stars from bread.
1litre(4cups)saltreduced
vegetablestock
420gcankidneybeans,rinsed
4slices wholegrainbread
Spray stars with oil. Place on a baking tray. Cook under grill for 1 minute. Turn; sprinkle with cheese.
Grill for 1 minute more or until cheese melts.
5. Ladle hot soup into bowls. Top with star croutons and parsley
12cupgratedreducedfattasty
cheese
13cupchoppedflatleafparsley
Serves: 4
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In redients Method
20gDigestiveBooster
1tbs oliveoil
1. Heat the oil in a large heavy based pan over medium high heat. Brown the chicken in
batches until golden on all sides. Set aside to drain on paper towel.
8chickenpieces,skinremoved
andtrimmedofallvisiblefat
1largeonion,peeledandsliced
cu lainflour
2. In the same pan cook the onions until golden. Lower heat, add the flour and cook, stirring
for 1 minute. Slowly pour in stock and Worcestershire, add digestive booster and stir to
break up any lumps. Bring to boil, reduce heat, add potatoes. Cover with lid and simmer for
25 minutes.
3. Remove lid add the frozen vegetables and simmer for further 6 minutes or until
3cupssaltreducedchicken
stock
2tbs Worcestershiresauce
vegetables are tender and chicken is cooked through.
350gchatpotatoes
2cups
frozen
vegetables
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Ingredients Method30gDigestiveBooster
1brownonion,finelychopped
1tspgroundcumin
1. Heat a medium heavy-based saucepan over medium-low heat. Add the onion and cumin,
spray lightly with oil and cook, stirring for 5 minutes or until soft. Increase heat to medium,
add the mushrooms, spray lightly with oil again and cook for a further 5 minutes or untilveo spray
400gbuttonmushrooms,thinlysliced
2cupslonggrainbasmatirice,rinsed
2cups reducedsaltvegetablestock
2cupswater
mushrooms are tender.
2. Add the rice and stir to coat in the mushrooms. Pour over the stock and water, add
digestive booster and the thyme, bring to the boil. Reduce heat to low, cover and simmer,
without lifting the lid for 12 minutes.
6sprigsfreshthyme
1/2 cupraisinsorsultanas
1lemon,rindfinelygrated,juiced
50gbabyspinachleaves
3. Remove from the heat, add the raisins or sultanas, lemon rind and juice and stir with a
fork to distribute. Cover and allow to stand 5 minutes. Stir through the spinach and
cashews, season with black pepper and serve.
1cupp ain,unsa te roaste cas ews
Cracked
black
pepper,
to
season
Serves: 4
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Ingredients Method20gDigestiveBooster
2tspoliveoil*
1onion,sliced
1. Heat oil in a medium saucepan, add onion and saut until light golden. Add digestive booster andstir in 2 cups of the milk and heat to just below boiling point.
2. Mix cornflour to a smooth paste with the remaining 1/2 cup of milk, add to pan and stir constantly
21 2cupsre uce atm
21/2tbs cornflour
2tspwholegrainmustard
1/2
cup
reduced
fat
tasty
cheese*
. .
3. Steam or microwave the broccoli until just tender. Gently stir broccoli, peas and tuna throughsauce. Divide mixture into 4 x 375ml capacity ovenproof dishes. Preheat oven to 200C (180C fan-forced).
4. Lay 1 filo sheet on a clean surface, apply cooking spray and top with another filo sheet. Cut layered,
florets
425gcantunachunksinspring
water,drainedandflaked*
1/2cupfrozengreenpeas*
. ,spray. Repeat with remaining filo to cover all four pies.
5. Place pies on an oven tray and bake for 15-20 minutes until filo is golden.
6. Serve with garden salad.
8sheetsfilopastry*
Oliveoil
spray*
Gardensalad,toserve
Serves: 4
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Ingredients Method20gDigestiveBooster
1tbs reducedsaltsoysauce
1tbs mirin
1. Combine the soy sauce, mirin, honey, ginger and 1/2 teaspoon of sesame oil in a ceramicdish. Add the chicken and turn to coat. Cover and refrigerate for 30 minutes.
2. Cook the noodles in a medium saucepan of unsalted boiling water for 2-3 minutes or until3 sp oney
2cmfreshginger,peeledandfinely
grated
3/4tspsesameoil
500gskinlesschickenbreastfillets,
softened. Drain and rinse under warm water. Transfer the noodles to a large bowl, add theremaining sesame oil and toss to coat. Cover to keep warm.
3. Preheat a barbecue plate or large non-stick frying pan on medium-high. Spray lightly withoil to grease. Add chicken and cook 3-5 minutes each side or until golden and cookedthrough. Remove the chicken to a plate, cover and allow to stand for 5 minutes.
trimmedoffat
2x90gpacketssobanoodles
Oliveoilspray
100gbeansprouts,trimmed
4. Add bean sprouts, onions, carrot and ginger to the noodles. Toss to combine. Cut thechicken into thin slices across the grain and toss through the noodles. Pile into shallowbowls and serve.
3greenonions,cutin7cm engt s,
shredded
1carrot,cutintomatchsticks
2tbs pickledginger,shredded
Serves: 4
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Ingredients Method30gDigestiveBooster
2tspoliveoil
1largeonion,chopped
1. Heat oil in a large pan, add onion, carrot, celery and capsicum and saut for about 5
minutes or until vegetables have softened slightly.
1 argecarro , ne y ce
1stickcelery,finelydiced
1/2redcapsicum,finelydiced
500gextraleanbeefmince
1/2cupdryredlentils*
2. Add mince, cook over a high heat until mince is browned all over, breaking up any large
pieces with a wooden spoon.
3. Stir in lentils, passata sauce, water, digestive booster, stock powder and oregano and
bring to the boil. Reduce heat, simmer covered for 10 minutes.
700mlpassata sauce*
21/2cupswater
2tspreducedsaltvegetablestock
powder
4. Uncover pan and simmer for a further 15 minutes or until sauce has reduced and
thickened slightly, stirring occasionally. Remove from heat, stir in basil. Serve with spaghetti
or pasta of your choice.
1tsp rie oregano eaves
2tbs choppedfreshbasil
500gspaghettiorpasta,cooked,to
serve
Serves: 6
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In redients Method
20gDigestiveBooster
Biscotti
1. Preheat oven to 190C (170C fan-forced). Spread almonds on a baking tray. Bake almonds for 8-10 minutesor until toasted. Set aside for 5 minutes to cool. Roughly chop. Line 2 baking trays with baking paper.
2. Using electric beaters, beat eggs, sugar and orange rind together on high speed until pale and thick. Sift flourand baking powder together and stir into egg mixture with the almonds and cranberries until dough comestogether.
1cupp a n,unsa te a mon s
2eggs*
2/3cupcastersugar
1orange,rindfinelygrated
3. Divide dough in half. Turn onto lightly floured surface and shape each half into a log about 25cm long and 4-5cm wide. Place onto 1 baking tray, allowing a little room for spreading. Bake for 20-25 minutes or until lightgolden and cooked through. Set aside to cool.
4. Preheat oven again to 150C (130C fan-forced). Cut logs into 1cm-thick slices using a serrated knife. Placeslices, in a single layer, on two lined trays.
5. Bake for 15 minutes, turning over after 10 minutes or until light golden and crisp. Transfer to wire racks to cool
2cupsplainflour
1/4tspbakingpowder
1/2cupdriedcranberries
completely.
6. To make the affogato, scoop ice cream into base two heatproof glasses. Pour over the hot coffee and servewith biscotti.
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In redients Method
30gDigestiveBooster
400gcanpieapples
1. Preheat oven to 180C (160C fan-forced).
2. Combine apples, plums and vanilla essence; place in an oven-proof baking dish.00gcanp ums nnatura u ce,
drainedandwithpipsremoved
1tspvanillaessence
1cup
(90g)
Traditional
Oats*
3. Mix oats, almonds, digestive booster and golden syrup; sprinkle on top of fruit; bake for
25-30 minutes or until bubbling and crisp.
1/2cup(70g)sliveredalmonds*
2tbs goldensyrup
Serves: 8
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In redients Method
10gDigestiveBooster
90gmargarinespread
cupcastersugar
1. Pre-heat oven to 180C (160C fan-forced).
2. Brush a 21.5 x 11.5 x 5.5cm loaf tin with melted margarine spread and base line with baking paper.
3. In a medium bowl, cream together the margarine spread, sugar and lemon zest with a hand held mixer untilcreamy.
1tspfinelygratedlemonzest
2eggs*,lightlybeaten
cupLowanRolledOats
cupselfraisingwholemealflour
4. Add the eggs, flours, digestive booster, oats and milk and stir with a wooden spoon until combined. Stir in thelemon juice.
5. Place into prepared tin and bake for 35-40 minutes or until a warmed skewer inserted in the centre comes outclean.
6. While the cake is cooking, make the syrup by placing the lemon juice, sugar and water in a small saucepan,bring to the boil, stirring until the sugar has dissolved.
cupselfraisingflour
cupreducedfatmilk
2tbs lemonjuice
7. Stand cooked cake on a cooling rack and using a skewer, make holes in the cake. Pour over the hot syrupand leave to cool in the tin.
8. When the cake is cold, remove from the tin, remove baking paper and serve cut into slices.
Serves: 8 cuplemonjuice
cup
sugar185mLwater
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In redients Method
10gDigestiveBooster
2Lebanesecucumbers,peeled,
1. Chop the cucumber, place in a sieve and drain for 20 minutes.
2. Combine the yoghurt, garlic, oil, digestive booster and vinegar in a bowl and mix well. Stir in the
a ve eng w sean see e
200greducedfat naturalyoghurt*
1garlicclove,veryfinelychopped
2tsp
olive
oil
, .
3. To make the pita chips, preheat oven to 180C (160C fan-forced).
4. Arrange the pita wedges on a baking sheet. Toast for 10 minutes or until golden and crisp.
5. Allow to cool and serve with the tzatziki dip.
2tspredwinevinegar
2tbs choppedmint,flatleaf
parsleyordill
4largewholemealpitas,split
Serves: 6
horizontallyandcutintowedges
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In redients Method
15gDigestiveBooster
21/2cupsselfraisingflour,sifted
1. Preheat oven to 180C fan-forced. Line 12 x 1/3 cup muffin pans with paper cases.
2. Combine the flour and, sugar in a bowl. Stir in the milk, digestive booster, egg and margarine then
fold in the strawberries.
1 2cup rownsugar
1cupskimmilk*
1egg,lightlywhisked*
30g Margarine,melted
3. Spoon into cases and sprinkle with the almonds. Bake for 18-20 minutes or until cooked when a
skewer inserted into the centre comes out clean.
4. Dust with icing sugar and serve warm.
250gstrawberriesdiced
2tbs flakedalmonds
1tspicingsugar,toserve
(optional)
Serves: 12
Reducedfatricottaorlowfat
Greekstyle
yoghurt,
to
serve
(optional)
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In redients Method
15gDigestiveBooster
21/2cupsselfraisingflour
1. For the strawberry jam, place all the ingredients into a large microwave-safe heatproof bowl. Microwave,uncovered, for 12-15 minutes on high power, stirring every 3 minutes until thick and jam like, jam should still bea little runny as it will thicken on cooling.
2. Preheat oven to 230C (210C fan-forced). Line a baking tray with non-stick baking paper. Combine flour and
1t s castersugar
2tbs Margarinespread
1cupbuttermilk
sugar n a arge ow .
3. Add the spread and use your fingertips to rub spread into the flour until it resembles breadcrumbs. Make awell in the centre, add digestive booster and buttermilk. Stir until dough comes together.
4. Turn onto a lightly-floured surface. Knead gently until base dough is smooth.
5. Press out until 2 1/2cm thick. Use a 5cm round cutter to cut out as many scones as possible. Gently press
Strawberryjam
250gstrawberries,chopped
1/2 lemon,juiced
1 2 cu castersu ar
remaining dough together and repeat.
6. Place scones just touching on the tray and bake for 12-15 minutes or until light golden and cooked through.Serve hot with jam.
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In redients Method8gDigestiveBooster
2PinkladyorFujiapples,quartered(skinandcore
Place all ingredients into blender and blend for 1 minute. Pour into a fine strainer before dinking if
you prefer a smoother consistency.
included)
1Limejuice,
200300g
leafy
greens
(eg baby
Serves: 2
Freshginger,totaste
1Celerystalk,cutintothirds
250mlcoldwater.
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Ingredients Method15g
Digestive
Booster
140grawbeetroot,peeled,cutintopieces.
Place all ingredients into a good blender and mix for 1 min.
2Redapples,peeled,cored,cutintoquarters
8strawberries,washed,hulled
40gice
cubes
Serves: 2
1tspgroundcinnamontotaste
200mlalmondmilkordairymilk
1tbsphoneytotaste.
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In redients Method8gDigestiveBooster
1cupofstrawberries
Place all ingredients into a good blender and mix for 1 min.
1frozenbanana
cupofpomegranateseedsServes: 2
,
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In redients Method8gDigestiveBooster
1peeledfrozenbananas,cut
Place all ingredients into a good blender and mix for 1 min.
1cupfreshorfrozenstrawberries
tables oonslowfat o urt
Serves: 2
150mlskimmedmilk
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In redients Method8gDigestiveBooster
Smalltincoconutcream
Place all ingredients into a good blender and mix for 1 min.
6strawberries,hulled
1mango,peeledand
deseeded
Serves: 2
4cmpiecevanillapod
6070mlcoconutwater,addasmallglassofchilledwaterifyoupreferathinnerconsistency
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In redients Method8gDigestiveBooster
50galmonds,soaked
Place all ingredients into a good blender and mix for 1 min.
90gfreshpitteddates
I
tbsp
carob
powder
Serves: 2
2peeledfrozenbananas,cutinto4cmchunks
100gcoldwaterorcoconutwater