Free Healthy Recipe - Pastry - Basic

Dairy free, Low sugar

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Frozen pastry may be easy but most brands use bleached white flour and are made with trans fats. Of all fats, trans fats are the worst, lowering the good cholesterol in the body while elevating the bad - stay away and learn to make your own pastry when the need arises.

Making pastry is such a snack, especially if you have a food processor. When you make your own pastry you can control the amount of fat and flour you use. Remember that the pastry is just the canvas - it's what goes inside that makes it interesting. Roll the pastry as thin as you can and always remember to refrigerate it beforehand. A healthy flan served warm with salad makes a nice change from sandwiches at lunchtime.

Ingredients

1¾ cups wholemeal plain (all-purpose) flour, or spelt flour

½ tsp baking powder

pinch salt

¼ cup corn oil

½ cup cold water

Method

Preheat the oven to 180°C (350°F, gas mark 4).
Mix the flour, baking powder and salt together put in a food processor. Mix in the corn oil using the dough attachment then slowly add the cold water until a dough forms.
Put the dough in a plastic bag and chill for at least 30 minutes.

Roll out the pastry evenly and line a lightly oiled 23cm (8½ in) flan dish. Prick the pastry with a fork, cover with foil and weight with dried beans then bake in the centre of the oven for 15 minutes. Remove the weights and foil and bake the pastry for a further 5 minutes. Set aside to cool. The pastry is now ready to receive a delicious filling. If you're not using the pastry shell immediately, it will freeze for up to 3 months.

Makes 1 x 23cm (8.5 in) pastry shell or 48 mini tart shells

Makes 8 servings

Prep Time:	40 mins
Cooking Time:	20 mins
Ready in:	60 mins
Suitable for:
Dinner, Lunch, Snack

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Nutritional Information - Per Serve
Kj	703 kj
Calories	168 kcal
Fat	7.8 g
Saturated Fat	1 g
Total Carbohydrate	19 g
Total Protein	3.7 g
Fibre	3.4 g

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