Preparation time: 20 minutes (plus rising time)

Cooking time: 10 to 20 minutes.

Ingredients

• 1 (10g / 0.35oz) packet dry yeast
• 190g (375m / 1 1/2 cups)l) whole wheat flour
• 250ml (1 cup) milk
• 65g (2.29oz) margarine
• 60g (65ml / 2.19 fl.oz) sugar
• 5ml (1 tsp) salt
• 1 egg
• 25g (125ml / 1/2 cup) bran
• 180g (375ml flour 1 1/2 cups)), sifted

Method

1. In a large mixing bowl, combine the yeast and whole wheat flour.
2. Heat the milk, margarine, sugar and salt until warm, stirring occasionally.
3. Add to the mixture in the bowl, add the egg.
4. Beat at low speed with electric mixer for half a minute, constantly scraping the sides.
5. Beat two to three minutes at high speed.
6. Stir in the bran by hand with enough flour to make a soft dough.
7. Mix well and place in a greased bowl, turning once.
8. Cover and let it rise in a warm place until double in size.
9. Punch it down and turn out on a floured surface to rest for 10 minutes.
10. Shape into 24 balls and place in greased muffin tins.
11. Let it rise until it is double in size.
12. Bake at 200°C (392ºF) for 10 to 20 minutes.
13. Yields 24 buns.

Herbed fish fillets recipe

1. Dissolve vegetable bouillon or powder in hot water.
2. Add green pepper, celery and carrots.
3. Heat to simmering.
4. Continuously simmer for 10 min.
5. Drain and save liquid for sauce and vegetable mixture for stuffing the fish.
6. Dry fillets with paper towels.
7. Spread the vegetable mixture over the fillets, roll and secure with toothpicks.
8. Place in shallow baking dish.
9. Sprinkle salt and pepper over fish.
10. Add skim milk.
11. Bake in a moderate oven (350ºF) for 30 minutes, basting occasionally.
12. Remove the fish and place on a platter, keeping it warm in the oven while preparing the sauce.
13. Put flour in a saucepan and stir in the sauce liquid, mix until smooth.
14. Gradually stir in the hot skim milk from the fish, immediately stir vigorously over moderate heat.
15. Continue to cook until thickened, stirring constantly.
16. Remove from the heat.
17. Add monosodium glutamate, marjoram and parsley, mix well.
18. Pour the mixture over the fish fillets.
19. Makes 6 servings.

List of ingredients required:

• 1 Vegetable bouillon cube or an envelope vegetable powder.
• 1 Cup hot water.
• 1/4 Cup finely chopped green pepper.
• 1/4 Cup finely chopped celery.
• 1/2 Cup finely chopped carrot.
• 2 Pounds fillet of sole.
• 2 Cups skim milk.
• 2 Tablespoons salt.
• Few grains of pepper.
• 3 Tablespoons flour.
• 3/4 Teaspoon monosodium glutamate.
• 1/4 Teaspoon ground marjoram.
• 1 Tablespoon chopped, fresh parsley.

Place all ingredients in blender for a minute until silky smooth Add spices, mineral sea salts to taste.
Burst mix all ingredients again and serve in a tall ounce glass.

List of ingredients required:

1 cup ice cubes (0 calories / 0 kilojoules)
1/2 Cup of Celery (8 calories / 33,6 kilojoules)
1/4 cup of diced onion (16 calories / 67,2 kilojoules)
1/2 cup of carrots (22 calories / 92,4 kilojoules)
1/4 cup of tomatoes (11 calories / 46,2 kilojoules)
1 peeled lemon (20 calories / 84 kilojoules)
1/2 cup of pumpkin (15 calories / 63 kilojoules)
Spices to taste (0 calories / 0 kilojoules)

Makes 2x servings (under 50 Calories)
Makes around 32 fl oz
Energy per serving: 46 Calories 193,2