Many readers asked us to publish recipes using high-fiber foods following our article early this year - "Eating to Save Your Life" by Dr David Reuben - which claimed that cardiac diet foods, by supplying proper roughage, may prevent certain diseases including cancer of the colon and heart attacks.

Fiber aids natural elimination. It is found in many foods. Whole grains, vegetables, fruit are important sources; they also provide essential vitamins and minerals. Bran is another product which contains a high proportion of dietary fiber.

You'll be delighted with these wholesome heart-healthy recipes.



  • 2½ cups wholemeal self-raising flour
  • ¼ cup unprocessed bran
  • ¼ cup wheat germ
  • ¼ teaspoon salt
  • 185g (6oz) butter or substitute
  • 1 egg-yolk
  • 2 tablespoons water
  • 1 egg-yolk, extra
  • 1 tablespoon water, extra
  • 1 tablespoon sesame seeds


  • 30g (1oz) butter or substitute
  • 750g minced steak
  • 2 medium onions
  • 155g (5oz) can tomato paste
  • 3 cups water
  • 2 beef stock cubes
  • 2 carrots
  • 2 parsnips
  • salt, pepper
  • ¼ teaspoon mixed herbs

Pastry: Sift flour and salt into bowl, adding any husks in sifter to bowl. Add bran and wheat germ; mix lightly. Rub in butter until mixture resembles fine breadcrumbs. Add egg-yolk and water, mix to a firm pastry. Turn out on to lightly floured surface: knead lightly. Roll out two-thirds of pastry to cover base and sides of 23cm (9in) pie dish. Spoon prepared filling over pastry. Roll out remaining pastry to cover top of pie. Press edges together, trim edges. Decorate edges if desired. Brush pastry with combined extra egg-yolk and water, sprinkle over sesame seeds. Bake in hot oven for 15 minutes, reduce heat to moderate, cook further 20 minutes or until pie is golden brown.

Filling: Heat butter in frying pan, add meat and peeled chopped onions, cook quickly until meat is dark golden brown, mashing meat well. Add tomato paste, water, crumbled stock cubes, peeled and cubed carrots, peeled and sliced parsnips, salt, pepper and mixed herbs. Stir until combined, bring to boil, reduce heat, simmer covered for 1 hour, remove cover, increase heat, boil until mixture is very thick. Allow meat mixture to become cold before filling into pastry shell.


  • 60g (2oz) butter or substitute
  • 2 tablespoons flour
  • 3 teaspoons curry powder
  • 2 cups milk
  • ½ cup mayonnaise
  • 375g (12oz) can asparagus cuts
  • 3 hard-boiled eggs
  • salt, pepper
  • 1½ cups wholemeal breadcrumbs
  • ½ cup bran breakfast cereal
  • 60g (2oz) butter or substitute, extra

Melt butter, add flour and curry powder, stir until smooth, cook 1 minute. Remove from heat, add milk gradually, stirring until smooth. Return to heat, stir until sauce boils and thickens, reduce heat simmer 2 minutes. Add mayonnaise, drained asparagus and chopped eggs, combine lightly, season with salt and pepper. Spoon mixture into ovenproof dish or 4 individual ovenproof dishes. Combine breadcrumbs, crushed bran and extra melted butter, sprinkle over top of asparagus mixture. Bake in moderate oven 20 to 30 minutes for large dish or 15 to 20 minutes for small dishes, until topping is golden brown. Serves 4.


  • 750g minced steak
  • ½ cup brown rice
  • 1 onion
  • 1 egg
  • ½ cup crushed bran breakfast cereal
  • 2 teaspoons curry powder
  • 1 tablespoon tomato paste
  • 2 teaspoons worcestershire sauce
  • ¼ cup milk


  • ½ cup unsweetened pineapple juice
  • 1 tablespoon brown sugar
  • 2 teaspoons worcestershire sauce
  • 1 teaspoon soy sauce
  • 1 teaspoon cornflour

Cook rice in boiling salted water until tender, approximately 25 minutes: drain. Combine steak, rice, peeled and chopped onion and remaining ingredients, mix well. Form into loaf shape, put in baking dish, bake in moderate oven 30 minutes; pour over glaze, bake further 35 to 40 minutes, brushing frequently with glaze.

Glaze: Mix cornflour to smooth paste with pineapple juice, add remaining ingredients. Stir over heat until sauce boils and thickens, reduce heat, simmer 1 minute. Serves 4.



  • 60g (2oz) butter or substitute
  • ½ cup caster sugar
  • 250g (8oz) butter or substitute, extra
  • 1 cup brown sugar, firmly packed
  • 1 teaspoon grated orange rind
  • 3 eggs
  • 2½ cups wholemeal self-raising flour
  • pinch salt
  • 1 teaspoon baking powder
  • ¼ cup unprocessed bran
  • ¼ cup wheat germ
  • 2 teaspoons cinnamon
  • ¾ cup milk
  • 910g can apricot halves

Grease 20cm (8in) square cake tin. Line base with greased greaseproof paper. Melt butter in pan, pour butter over base of tin. Sprinkle caster sugar evenly over butler. Beat extra butter, orange rind and brown sugar until very light and creamy, add eggs one at a time, beating well after each addition. Sift flour, salt, baking powder and cinnamon into bowl; return any husks in sifter to flour. Add wheat germ and bran, stir until combined. Fold flour mixture alternately into butter mixture with milk; mix well. Drain apricots, place over base of prepared tin, cut side down. Spoon cake mixture evenly over apricots. Bake in moderate oven 65 to 70 minutes or until cake is cooked when tested. Cool on wire rack.


  • 125g (4oz) butter or substitute
  • ½ cup brown sugar, lightly packed
  • 2 eggs
  • 1½ cups wholemeal self-raising flour
  • ½ cup crushed breakfast cereal biscuits
  • ½ cup milk


  • 125g (4oz) dried apricots
  • 125g (4oz) dates
  • 125g (4oz) sultanas
  • 60g (2oz) currants
  • 125g (4oz) butter or substitute
  • 1 cup brown sugar, lightly packed
  • ½ cup water

Cream butter and sugar until light and fluffy, add eggs one at a time, beating well after each addition. Sift flour, add husks in sifter to flour. Fold into creamed mixture alternately with milk, fold in crushed biscuits.

Line deep 20cm (8in) square cake tin with greased greaseproof paper. Spread half cake mixture over base of tin, top with cooled filling, spread over remaining cake mixture. Bake in moderate oven 50 to 60 minutes or until cooked. Turn out of tin: serve hot or cold, cut into slices.

Filling: Chop apricots and dates, combine in saucepan with remaining ingredients. Stir over low heat until butter has melted and sugar has dissolved, increase heat, bring to boil, reduce heat, simmer 10 minutes. Remove from heat, cool.


  • 4 cups wholemeal plain flour
  • ½ cup wheat germ
  • 1 teaspoon salt
  • ½ cup brown sugar, lightly packed
  • 30g compressed yeast
  • 2 cups milk
  • 125g (4oz) raisins

Cream yeast and 1 teaspoon of the sugar, add ½ cup lukewarm milk, stand in warm place until frothy, approximated 10 minutes. Sift flour and salt into large bowl, return husks in sifter to bowl, fold in wheat germ, remaining sugar and chopped raisins.

Make well in center of dry ingredients, add yeast mixture and remaining lukewarm milk. Beat with wooden spoon from center and out towards the sides of bowl, beat well until all flour has been incorporated. Turn out onto floured surface, knead well until smooth. Return to lightly oiled bowl, cover with cloth, let stand in warm place until doubled in bulk, approximately 30 to 40 minutes. Turn out onto floured surface, knead until smooth, shape into loaf, put into lightly oiled 23cm x 12cm (9in x 5in) loaf tin. Cover, let rise until dough reaches edges of tin. Brush top with water, bake in hot oven 10 minutes, reduce heat to moderately hot, bake further 25 to 30 minutes or until cooked.


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