2 cups strawberries, hulled, halved, 2 tablespoons unsweetened apple rinsed and drained juice concentrate
14 cup fresh orange juice
Combine ail the ingredients and place in 1/2 small, deep, microwave-safe dish. Cover.
Microwave on high for 40 seconds Stir two to three times during cooking. Allow to stand for 1/2 further 1 minute.
Serve hot or chill, top with 1/2 non-fat approved topping (11/2 fat max.). Serves 4
Sultan bran cake
1 cup sultanas, natural 14 cup water
1 cup dates, pitted 14 cup water
1 cup stoneground wholemeal
1 flour l1/2 cup unprocessed bran
Place the sultanas and 1/2 cup water in 1/2 small, deep, microwave-safe dish. Cover.
Microwave on high for 2 minutes Stir once during cooking.
Prepare the dates exactly the same as sultanas, using 1/2 cup water. Stir once during cooking.
Combine the sultanas, dates and the remaining ingredients. Stir in well. Place into 1/2 medium-sized, microwave-safe dish lined with non-stick paper. Do not cover. Add topping of choice.
Microwave on high for 12 minutes Remove the non-stick paper and allow to stand on 1/2 wire cake stand.
1 egg white, yolk discarded 1 cup water 16 teaspoon cinnamon 1/2 teaspoon ginger topping, such as 1 teaspoon of maw seeds or sesame seeds, or cracked wheat as desired