• ¾ cup plain flour
  • ¾ cup self-raising flour
  • 2/3 cup baking cocoa
  • ½ cup caster sugar
  • 200g low-fat vanilla or natural yoghurt
  • ¼ cup light olive oil
  • 4 egg whites
  • 2 teaspoons vanilla essence


  1. Preheat over to 180C.
  2. Line a 30 x 20cm baking tray with aluminium foil
  3. Sift flours and coco into a large bowl.
  4. Stir in the sugar and make a well in the centre of the dry ingredients.
  5. Whisk yoghurt, oil, egg whites and vanilla essence together in a small bowl. Pour into dry ingredients and mix lightly until combined.
  6. Spread into prepared pan and smooth the surface.
  7. Bake for 30 minutes or until a skewer inserted into the centre comes out clean.
  8. Leave in tin to cool for at least 15 minutes then lift out.
  9. Cut into 12 pieces for serving.

Nutrition Per Serving

1180kJ, 282 kcal       47g CHO      6g   Prot.      8 g Fat   

SOURCE: AUSSPORT “Survivial for the Fittest”

Jam: a sweet food made by cooking fruit with sugar to preserve it. 

By definition, jam is a food traditionally high in processed sugars. A favourite of many kids, this recipe makes a great alternative to the traditional style. 

Thanks to my nieces (aged 5 and 7) for their inspiration for this recipe. They love to call and tell me about their healthy endeavours within the kitchen


2 cups berries –      we used frozen raspberries but you can use any type of berry, fresh or frozen depending on your taste and availability) 

4 tablespoons of Chia seeds

4 tablespoons of water


1. Place all ingredients into a food processor (a tall bowl with a stick-mixer can be used if you don’t have a food processor)

2. Combine until a smooth texture (N.B. the Chia seeds will stay “rough” and this is ok)

3. Place mixture into a saucepan and heat over medium heat until bubbles start to form. 

4. Lower heat and whisk continuously until mixture thickens (this takes about 3- 5 minutes)

5. Allow to cool and place into a glass jar or airtight container. 

Keeps for up to 2 weeks in the refrigerator (unless you’ve eaten it all!!!)