Low fat
buttermilk can be replaced with the same amount of either low fat plain
yoghurt, low fat or fat free milk
Instead
of 500 ml self-raising flour, 500 ml (2 cups) of bread flour and 10 ml (2
t) baking powder can be used.
Method
1.
Mix together and pour into a bread loaf tin.
2. Bake in the oven at 180ºC for approximately 1 to 1½
hours or until golden brown
This is an exceptionally easy and low fat recipe.
The bread can be enjoyed as the starch at a braai or with a light meal, together
with a low fat protein and salad or vegetables. It also makes a great change
from regular bread for sandwiches.
Below is another easy recipe for fibre-rich
mealie bread:
500 ml (2 cups) self-raising flour
2 ml (½ t) salt
5 ml (1 t) mustard powder
250 ml (1 cup) oat bran
250 ml (1 cup) wholewheat Pronutro
60 ml (4T) soft ‘lite’ margarine, melted
1 egg
125 ml (1/2 cup) low fat/ fat free milk, OR low
fat buttermilk, OR low fat plain yoghurt
410g tin creamstyle sweetcorn
Method:
1.
Preheat
the oven at 180ºC.
2.
Sift self-raising
flour, salt and mustard powder together into a large bowl.
3.
Add the oat bran and
Pronutro and lift dry ingredients a few times with a spoon to introduce air.
Melt the
margarine. Add the egg and beat well with a fork. Add the milk or buttermilk or
yoghurt and mix thoroughly.
4.
Add in all the wet ingredients (including the sweetcorn) to the mixture, taking care not to over mix.
5.
Spoon the sticky dough into a 30cm long bread pan that has been sprayed with non-stick spray. Smooth the top of the bread and bake for 1½ hours.
6. Once cooked, tip the bread out onto a wire cooling rack and leave to cool before cutting slices.
This recipe makes 18 slices
(Recipe
from Eating for Sustained Energy 2 by G. Steenkamp and L. Delport)
Recipe
checklist:
Low in fat: Yes
Slow release carbohydrates resulting in gradual blood sugar increase: Yes
Low in salt: Yes
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