VEGAN, BREAD CANAPES FOR A 5:2 DIET

Calorie counted canapes made with a bread dough (makes approx. 26)

Simple mushroom canapes - each containing 36 calories!

Ingredients:

200g strong white flour

10g bouillon powder

1/2 teaspoon curry powder

1/2 teaspoon mixed herbs

1 tsp fresh yeast

125ml lukewarm water

Plus:

69g Pateole mushroom pate

125g mushrooms

Black pepper

Dried oregano

Method:
1. Measure the water and stir in the fresh yeast. Place the flour, bouillon powder, herbs and garlic in a mixing bowl, stir to distribute the ingredients and pour in the yeast liquid.

2. Have a little water to hand to add if necessary, remember, it is better for your dough to be wetter (slack) rather than drier (tight). Begin to mix by stirring the ingredients together with a knife, cutting through the dough as it forms. When it gets too stiff for the knife, use your hand to squeeze the mixture together. As it forms into a solid mass, keep turning it over and pressing it down to pick up the flour at the bottom of the bowl – but make sure it stays soft. Don’t be afraid to add more water to keep it soft! When all the flour has been mixed in, wipe the bowl around with the dough, turn it out onto the worktop and begin to knead.

3. Knead by flattening the dough out, folding it over and flattening it again. If the dough is too sticky, instead of putting extra flour on your worktop, place some in the bowl, put the dough back in and turn it round to coat it all over. That way you keep the flour under control and you won’t be tempted to add too much. Knead until the dough becomes smooth – and then stop before you get fed up!

4. Leave the dough to rest whilst you prepare a baking sheet and gather your ingredients. When you are ready to proceed, take the dough out of the mixing bowl and form it gently into a cob shape. Have plenty of flour to hand and liberally scatter flour over the dough and worktop. With a rolling pin, roll it into a circle about 25-30cm across. 

5. Use a pastry cutter to create circles of dough, or a pizza cutter to create 5-6cm squares and place them on a prepared baking tray. 

6. Spread half a teaspoon of pate over each circle or square followed by a slice of mushroom. Sprinkle with black pepper and dried oregano.

7. Bake at 220C, 425F or gas mark 7 for between 8-10 minutes. They should be browning underneath.

Calories:
216g flour (including 16g for rolling out) = 730 cals
10g bouillon powder = 24 cals
3g curry powder = 3 cals
69g pate = 151 cals
125g mushrooms = 17 cals

730 + 24 + 3 + 151 + 17 = 925

Divided by 26  = 35.6 calories per canape