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Want to sleep longer? Adding mini-bursts of exercise to your evening routine can help

<a href="https://theconversation.com/profiles/jennifer-gale-1548741">Jennifer Gale</a>, <a href="https://theconversation.com/institutions/university-of-otago-1304">University of Otago</a> and <a href="https://theconversation.com/profiles/meredith-peddie-1548807">Meredith Peddie</a>, <a href="https://theconversation.com/institutions/university-of-otago-1304">University of Otago</a> Exercising before bed has <a href="https://www.sciencedirect.com/science/article/pii/S2352721815000157">long been discouraged</a> as the body doesn’t have time to wind down before the lights go out. But <a href="https://bmjopensem.bmj.com/content/10/3/e001774">new research</a> has found breaking up a quiet, sedentary evening of watching television with short bursts of resistance exercise can lead to longer periods of sleep. Adults spend almost one third of the 24-hour day sleeping. But the quality and length of sleep can affect long-term health. Sleeping too little or waking often in the night is associated with an <a href="https://academic.oup.com/sleep/article-lookup/doi/10.5665/sleep.1382">increased risk of heart disease</a> and <a href="https://diabetesjournals.org/care/article/33/2/414/27149/Quantity-and-Quality-of-Sleep-and-Incidence-of">diabetes</a>. Physical activity during the day can help improve sleep. However, <a href="https://www.sciencedirect.com/science/article/pii/S2352721815000157">current recommendations</a> discourage intense exercise before going to bed as it can increase a person’s heart rate and core temperature, which can ultimately disrupt sleep. <h2>Nighttime habits</h2> For many, the longest period of uninterrupted sitting happens at home in the evening. People also usually consume their largest meal during this time (or snack throughout the evening). Insulin (the hormone that helps to remove sugar from the blood stream) tends to be at a lower level in the evening than in the morning. Together these factors promote elevated blood sugar levels, which over the long term can be bad for a person’s health. Our <a href="https://journals.lww.com/acsm-msse/fulltext/2023/08000/breaking_up_evening_sitting_with_resistance.14.aspx">previous research</a> found interrupting evening sitting every 30 minutes with three minutes of resistance exercise reduces the amount of sugar in the bloodstream after eating a meal. But because sleep guidelines currently discourage exercising in the hours before going to sleep, we wanted to know if frequently performing these short bursts of light activity in the evening would affect sleep. <h2>Activity breaks for better sleep</h2> In our latest research, we asked 30 adults to complete two sessions based in a laboratory. During one session the adults sat continuously for a four-hour period while watching streaming services. During the other session, they interrupted sitting by performing three minutes of body-weight resistance exercises (squats, calf raises and hip extensions) every 30 minutes. After these sessions, participants went home to their normal life routines. Their sleep that evening was measured using a wrist monitor. Our research found the quality of sleep (measured by how many times they woke in the night and the length of these awakenings) was the same after the two sessions. But the night after the participants did the exercise “activity breaks” they slept for almost 30 minutes longer. Identifying the biological reasons for the extended sleep in our study requires further research. But regardless of the reason, if activity breaks can extend sleep duration, then getting up and moving at regular intervals in the evening is likely to have clear health benefits. <h2>Time to revisit guidelines</h2> These results add to <a href="https://linkinghub.elsevier.com/retrieve/pii/S1087079221001209">earlier work</a> suggesting current sleep guidelines, which discourage evening exercise before bed, may need to be reviewed. As the activity breaks were performed in a highly controlled laboratory environment, future research should explore how activity breaks performed in real life affect peoples sleep. We selected simple, body-weight exercises to use in this study as they don’t require people to interrupt the show they may be watching, and don’t require a large space or equipment. If people wanted to incorporate activity breaks in their own evening routines, they could probably get the same benefit from other types of exercise. For example, marching on the spot, walking up and down stairs, or even dancing in the living room. The key is to frequently interrupt evening sitting time, with a little bit of whole-body movement at regular intervals. In the long run, performing activity breaks may improve health by improving sleep and post-meal blood sugar levels. The most important thing is to get up frequently and move the body, in a way the works best for a person’s individual household.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/234896/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/jennifer-gale-1548741">Jennifer Gale</a>, PhD candidate, Department of Human Nutrition, <a href="https://theconversation.com/institutions/university-of-otago-1304">University of Otago</a> and <a href="https://theconversation.com/profiles/meredith-peddie-1548807">Meredith Peddie</a>, Senior Lecturer, Department of Human Nutrition, <a href="https://theconversation.com/institutions/university-of-otago-1304">University of Otago</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/want-to-sleep-longer-adding-mini-bursts-of-exercise-to-your-evening-routine-can-help-new-study-234896">original article</a>.

Body

A simple delight: Mini fruit tartlets

Serves 8 These mini fruit tartlets can be "dressed up" or "dressed down" depending on the situation. Serve with beautiful fresh berries for a dinner party or half a peach or slices of pear or kiwi for a casual cup of afternoon tea. The tarts will travel well in a sealed plastic container and easy are to prepare ahead of time for your next picnic. Here are more ideas on <a href="https://www.wyza.com.au/articles/lifestyle/food-and-wine/how-to-pack-the-perfect-picnic.aspx">how to pack the perfect picnic.</a> Recipe as seen on: <a href="http://www.dailygourmet.co.uk/">dailygourmet.co.uk</a> Ingredients Shortcrust pastry <ul> <li>200 g plain flour</li> <li>100 g unsalted butter, cut into small cubes</li> <li>3-4 tbsp cold water</li> </ul> Creme patissiere <ul> <li>300 ml semi-skimmed milk</li> <li>1 teaspoon vanilla extract</li> <li>3 egg yolks (free range)</li> <li>2 tbsp plain flour</li> <li>100g caster sugar</li> <li>Tartlets</li> <li>Mixed fruits of your choice (strawberries, blueberries, grapes, etc.)</li> </ul> Directions Pastry 1. Sift the flour into a large mixing bowl, add the butter. 2. Rub the butter into the flour with your hand, until it starts looking like breadcrumbs, work quickly to prevent the dough becoming warm. 3. Add the water slowly to the pastry and mix with a cold knife until it starts forming a dough, you can add more water if the pastry is too dry. 4. Wrap the dough in cling film and put into a fridge for 30 minutes. 5. Roll it out with a rolling pin. Creme patisserie 1. Warm the milk in a small saucepan (don't bring to boil). 2. In a large bowl whisk the yolks and sugar, when smooth sift in the flour, combine together. 3. Add the warm milk (slowly) to the mixture. Whisk continuously. 4. Put the mixture back into the saucepan, gently bring to boil whisking continuously until thick and creamy. Remove from the heat and leave to cool. Tartlets 1. Preheat your oven to 180°C (160°C fan assisted). 2. Line the pastry in your mini tart tins, prick the base with a fork, put it into the oven and blind-bake it for 12 minutes (to blind-bake it, cover the pastry with baking paper and fill it with baking beans). 3. Remove the beans and the paper, bake for another 12 minutes, until the pastry is golden. 4. When baked, remove from the oven and put on a wire rack to cool completely. 5. Fill the bases with creme patisserie, smooth the surface out with a spoon or spatula. 6. Arrange your selection of fresh, sliced fruits on top and serve. Republished with permission from <a href="https://www.wyza.com.au/recipes/mini-fruit-tartlets.aspx">com.au.</a>

Food & Wine

How to grow petunias in a mini greenhouse

Petunias are popular for adding a splash of winter colour but if you sow them in the garden, frost can kill seedlings as they emerge. You can nurture the seedlings by growing them indoors until they’re ready to be planted out. To provide the required warmth, shelter and moisture the easiest option is to use a mini greenhouse. This features a tray with a lid that has vents so you can control airflow. For successful germination the soil temperature needs to be 16°C which is easily checked with a thermometer. Sow the seeds in the tray and use a spray bottle to mist the potting mix with water, creating humidity. Replace the lid and position the mini greenhouse in a spot with lots of light but no direct sun. TIP: Some greenhouses are called propagation units and have a built-in heater to regulate the soil temperature. Plant the seedlings Once your seeds are ready to germinate it's time to plant them. Taking petunias from germination to garden bed takes about six weeks. When the seedlings emerge you can remove the mini greenhouse cover and let the growing medium dry out slightly between waterings. After about 14 to 21 days the seedlings can be transplanted to pots or a windowbox. Lift them carefully out of the growing medium with a stick, being careful not to disturb the roots or let them dry out. The seedlings can be put outside on warm days to acclimatise but make sure they’re protected from direct sun and wind, bringing them back inside at night. To plant them out in the garden, choose a spot with good drainage that gets plenty of light but not harsh afternoon sun and has good airflow. Position petunias about 300mm apart and keep the area weed-free. How to grow petunias in a mini greenhouse Petunias like a moist, well-drained growing medium and the seeds don’t like to be covered in too much soil, so we took the seed cell tray out of the greenhouse and used the base for sowing. TIP: The seedlings should emerge within a week. Step 1: Add mix Add seed-raising mix to the growing tray then make four 10mm deep rows with a ruler, scattering the seeds then covering with a light dressing of mix. Step 2: Water seeds Water in seeds by misting the mix with water using a spray bottle to settle the seeds in position, covering the growing tray with the lid of the mini greenhouse to keep the humidity high. Step 3: Maintain the seeds Position the greenhouse next to a window that gets morning sun, rotating it every few days so the seedlings grow straight up. Keep the soil moist but not wet. Republished with permission of <a href="http://www.handyman.net.au/grow-petunias-mini-greenhouse">Handyman Australia</a>.

Home & Garden

The Queen's mini-me! Palace celebrates as Princess Charlotte turns 4

Princess Charlotte and her family are celebrating her fourth birthday today, May 2, by sharing three new adorable portraits of the little royal. In the happy snaps, the princess looks strikingly similar to her great-grandmother, The Queen. The stunning portraits, taken by none other than Charlotte's mum, the Duchess of Cambridge, at the family’s country estate Anmer Hall, shows the playful royal happily running around the grounds of her home. In two images, the young royal member is wearing a plaid dress with a simple grey cardigan – an outfit once worn by Queen Elizabeth when she herself was a young princess. The portrait taken in 1936 shows a happy Princess Elizabeth with her sister, Princess Margaret, in matching plaid skirts with sweaters as the play gleefully with a family corgi dog. The Queen has a special place in her heart for plaid it seems as it has remained a constant pattern she has worn again and again over the years on numerous occasions. The similarities do not end in plaid though as it seems the two royal members over two generations apart have a love for floral as well. In the third image of Princess Charlotte, she is pictured sitting in the grounds of her royal home while she poses for the camera in a blue floral print dress with a white collar. The Queen adorned a similar outfit when she was a little tyke herself and was pictured wearing a strikingly similar dress to her great-granddaughter in 1936. The little royal, who is fourth in line to the throne, has proven alongside her great-grandmother that style does not need to come with age. Scroll through the gallery above to see just how alike Princess Charlotte and the Queen look.

Art

No-bake mini blueberry cheesecakes

Love dessert but hate baking? These no-bake mini blueberry cheesecakes are the dessert you’ve been waiting for. Ingredients: <ul> <li>1 cup of digestive biscuit crumbs</li> <li>4 ½ tablespoons of butter</li> <li>2 tablespoons of cold water</li> <li>1 ½ teaspoons of powdered gelatin, unflavoured</li> <li>2/3 cup of heavy cream</li> <li>225g of cream cheese</li> <li>¾ cup of powdered sugar</li> <li>¼ cup of sour cream</li> <li>1 ½ teaspoons of vanilla extract</li> <li>Extra blueberries for garnish</li> </ul> Sauce <ul> <li>1/3 cups of sugar</li> <li>2 ½ teaspoons of cornflour</li> <li>¼ cup of water</li> <li>1 tablespoon of lemon juice</li> <li>2 cups of blueberries</li> <li>1 tablespoon of butter</li> </ul> Method: <ol> <li>With aluminium foil, line a 20cm by 20cm baking dish (or for round cakes, as shown, use individual round baking dishes) leaving five-cm of foil overhanging and spray with cooking spray.</li> <li>In a bowl, mix together digestive biscuits and butter until thoroughly combined.</li> <li>Pour into dish and press to bottom, creating a base layer. Let chill.</li> <li>In a small bowl, sprinkle gelatin over water and let rest.</li> <li>In a separate bowl, whisk or electric mix heavy cream until heavy peaks form.</li> <li>In another bowl, mix cream cheese and powdered sugar, whipping until smooth. </li> <li>Add sour cream and vanilla.</li> <li>Take gelatin mixture and microwave for 25 seconds. Whisk until dissolved and let cool for less than three minutes.</li> <li>While mixing, pour gelatin into cream cheese mix. Add whipped cream and combine.</li> <li>Take cream cheese mix and spread it over the biscuit layer.</li> <li>Cover and chill for three hours. Cut into squares or remove from individual baking dishes.</li> <li>To make the sauce, in a saucepan mix together sugar and cornflour. Add water, lemon juice and blueberries.</li> <li>Cook over medium-high heat, bringing the mixture to a boil, stirring often.</li> <li>Once thickened, add butter and stir.</li> <li>Let cool and pour atop cheesecake. Garnish with fresh blueberries.</li> </ol> Related links: <a href="/lifestyle/food-wine/2015/08/new-york-cheesecake/">New York cheesecake</a> <a href="/lifestyle/food-wine/2015/08/red-velvet-cheesecake-bars/">Red velvet cheesecake bars</a> <a href="/lifestyle/food-wine/2015/05/berry-cheesecake-slice/">Blackcurrant and raspberry cheesecake slice</a>

Food & Wine

How to create your own mini garden

Earlier this year I was asked to decorate a doll’s house for a charity auction. I loved it so much and spent way too much time re-covering tiny sofas, making tiny cushions and a tiny balsa-wood bookshelf with tiny versions of my books sitting on the shelves. Things got a tiny bit out of control! If I didn’t have a deadline to get it finished, I would have spent all my time on it. I could have happily made it my new career. Once the doll’s house went off to its new home, I realised a few things: 1. The seven-year-old child inside of me is still alive and well. 2. I’ve never gotten over my love for all things miniature. 3. There was a giant hole left in my life where the doll’s house project had been … So, I moved on to the next miniature thing I could get my hands on – a miniature garden. I made this at home, and Ari loved it so much he made one as well. It’s a really great project to do with kids. You will need: <ul> <li>pencil and paper</li> <li>a large vessel (I used a large enamel baking dish that I bought from an op shop and drilled holes in the bottom for drainage)</li> <li>a variety of small plants with varying heights, colours and widths (work out if your garden will be inside/outside/in the shade/full sun, and buy plants accordingly – bonsai plants can work well)</li> <li>potting mix</li> <li>small trowel</li> <li>a variety of mosses (I gathered moss from the alleyways behind my house and kept it very moist and in a dark spot until I needed it)</li> <li>rocks for stepping-stone path</li> <li>pebbles (I used 2 different sizes: very small and tiny)</li> <li>12–15 toothpicks for fence</li> <li>scraps of fabric and small twigs for tepee</li> </ul> Method: 1. Draw out a loose plan for your mini garden. Decide where the different plants will sit, how the path will work, where the small pebbles will go and where the teepee will sit. 2. Pot the larger plants in the vessel first, adding extra potting mix under and around the plants as needed. <img width="498" height="360" src="https://oversixtydev.blob.core.windows.net/media/37084/step-2_498x360.jpg" alt="Step 2 (1)"/> 3. If you are using moss, gently press it into the dirt around the plants, remembering to leave space for the path. 4. Using the rocks, make a stepping-stone path. 5. Add the small and tiny pebbles around the path and any areas around the plants and moss where the dirt is showing. 6. To make the fence, stick the toothpicks into the dirt. Trim the length of the toothpicks if required. Place the toothpicks in a line, spacing them fairly close together so they resemble a fence. 7. To make the teepee, break or cut three twigs so they are even in length. Wind a thin strip of fabric around the top of the twigs to hold them in place. <img width="498" height="360" src="https://oversixtydev.blob.core.windows.net/media/37087/step-7_498x360.jpg" alt="Step 7 (2)"/> 8. Cut a piece of fabric and wrap it around the twigs to create a cover. Secure the fabric in place by tying a strip of fabric around the top. Trim the fabric as required. Place the teepee in the garden by gently pressing the twigs into the moss and dirt. <img width="146" height="170" src="https://oversixtydev.blob.core.windows.net/media/37089/sunshine-spaces-cvr_146x170.jpg" alt="Sunshine Spaces CVR (3)" style="float: right;"/> Image credit: Chris Middleton This is an edited extract from Sunshine Spaces by Beci Orpin published by Hardie Grant Books RRP $39.99 and is available in stores nationally.

Home & Garden

“Little Women” to be turned into a TV mini-series

There have been many recent remakes of classic stories such as Dirty Dancing and Beauty and the Beast, and the next classic to make the list is Little Women. PBS and BBC have announced that they are collaborating on a three-hour, three-part mini-series of Little Women. The timeless story was written by Louisa May Alcott and follows the story of four sisters growing up in Massachusetts during the Civil War. The story encompasses all the struggles and joys of life during that time including family, class, education and love interests. The mini-series is planned to begin filming in July so casting decision could be announced within the next few weeks. Heidi Thomas who worked on Call the Midwife, will be adapting the screenplay. "Little Women's humanity, humour and tenderness never date, and as a study of love, grief and growing up it has no equal," said Heid in a statement. "There could be no better time to revisit the story of a family striving for happiness in an uncertain world, and I am thrilled to be bringing the March girls to a new generation of viewers."

Gluten-free mini caramel tarts

These mini caramel tarts are not only delicious but will also help you out if you need to serve up a yummy dessert for different diets. Dairy-free, gluten-free and vegan this treat will be a crowd pleaser for everyone. Makes: 12 mini tarts Ingredients: Base <ul> <li>40 g raw sunflower kernels</li> <li>60 g raw almonds</li> <li>200 g gluten-free plain flour</li> <li>½ teaspoon psyllium husk powder</li> <li>1 teaspoon ground cinnamon</li> <li>125 g coconut oil, solid</li> <li>55 g coconut sugar</li> <li>½ teaspoon vanilla extract</li> <li>85 g coconut yoghurt</li> </ul> Caramel <ul> <li>240 g coconut sugar</li> <li>520 g tinned coconut cream</li> <li>60 g coconut oil</li> <li>1 tablespoon cornflour</li> <li>30 ml plant-based milk</li> <li>1 teaspoon ground sea salt</li> <li>2 teaspoons vanilla extract</li> </ul> Topping <ul> <li>80 g vegan milk chocolate melted</li> </ul> Notes: <ul> <li>You can replace the cornflour with arrowroot starch if you’re avoiding corn.</li> <li>You can also replace the coconut yoghurt in this recipe with Greek yoghurt if dairy isn’t your enemy.</li> </ul> Method: 1. Pulse the sunflower kernels and almonds in a food processor until finely chopped. Add the flour, psyllium husk powder, cinnamon, cold coconut oil and coconut sugar. Process until the mixture resembles fine breadcrumbs. 2. Add the vanilla and coconut yoghurt. Process until the mixture starts to come together to form a smooth dough. Turn the mixture out onto a large piece of plastic wrap, shape into a disc and cover with plastic wrap. Refrigerate for 1 hour to rest. 3. For the caramel, mix the coconut sugar, coconut cream, coconut oil, cornflour, milk and salt in a medium saucepan over a low heat. Whisk until the sugar has dissolved. Bring the mixture to a simmer and cook for 10–15 minutes, stirring frequently, until thickened. 4. Remove from the heat, then add the vanilla, mixing well. Set aside to cool for 15 minutes. 5. Preheat the oven to 180°C (160°C fan forced/350°F). Lightly brush a 12-hole standard muffin tin with coconut oil. 6. Divide the dough into 12 equal portions, then evenly press into the muffin holes, covering the base and sides. 7. Fill each tart base with two teaspoons of the caramel and smooth the surface. Bake for 20–30 minutes or until the tart cases are golden and set. 8. Remove from the oven and set aside to cool in the tin for 30 minutes. Drizzle each tart with melted chocolate and refrigerate for 2 hours. Remove from the muffin tin and serve. Will keep in an airtight container in the fridge for up to 3 days. <img width="125" height="174" src="https://oversixtydev.blob.core.windows.net/media/36015/the-healthy-convert-cvr_125x174.jpg" alt="The Healthy Convert CVR" style="float: right;"/> This is an edited extract from The Healthy Convert by Nicole Maree published by Hardie Grant Books RRP $24.99 and is available in stores nationally. Have you ordered your copy of the Over60 cookbook, The Way Mum Made It, yet? Featuring 175 delicious tried-and-true recipes from you, the Over60 community, and your favourites that have appeared on the Over60 website, <a href="https://shop.abc.net.au/products/way-mum-made-it-pbk" target="_blank">head to the abcshop.com.au to order your copy now.</a>

Food & Wine

Severe thunderstorm and mini tornado damage Sydney properties

A severe thunderstorm and mini tornado that struck Sydney on Wednesday afternoon has caused damage to many Sydney properties. The State Emergency Service received more than 300 calls for assistance due to ripped off roofs and fallen trees. Some Sydneysiders even called in because their trampolines had blown onto their roofs. The thunderstorm also left more than 35,000 homes without power and some traffic lights were out in peak hour traffic. The streets of Paramatta and Picton were hit by flash flooding as people tried to navigate the roads and make their way home. Public transport was also impacted all over Sydney as Paramatta Weir overflowed and buses were forced to replace ferries in some areas of Sydney. Sydney residents can expect little relief from the rain with the weather expected to continue throughout winter. Weatherzone meteorologist Rob Sharpe said, “Autumn is one of the wettest times of the year but what has been unusual is how many days of rain there have been already in March – almost every day has seen showers,' he said. “It has been quite a bit wetter than usual along the New South Wales coast.” “The reason why it's been so wet is because there has been a very high pressure system sitting in the Tasman Sea for the vast majority of the past three weeks. We've had lots of low pressure systems which haven't been moving as easily and frequently. But for the next few months, we are more likely to have these fronts move along the south of the country more freely.” Image credit; NSW Ambulance via Twitter

News

Mini lamos

Our mini lamos use components of the traditional lamington – think a raspberry mousse, a layer of chocolate and a dousing of desiccated coconut. For this perfect bite-size treat, we use coconut and cacao to create a delicious mousse texture. You can top with fresh raspberries for extra zing. Makes: approximately 15 Ingredients: For the raspberry jam <ul> <li>150 g fresh or frozen raspberries</li> <li>40 ml rice malt syrup</li> <li>Zest and juice of ½ lime</li> <li>2 tablespoons chia seeds</li> <li>45 g fresh raspberries</li> </ul> For the ganache <ul> <li>170 g fresh or frozen raspberries</li> <li>60 ml coconut oil</li> <li>150 g cashews, soaked</li> <li>90 ml coconut nectar</li> <li>4 tablespoons cacao powder</li> <li>1 vanilla bean, split lengthways and seeds scraped</li> <li>Pinch of Himalayan pink salt</li> </ul> To serve <ul> <li>Dessicated coconut</li> <li>3 × 45 g bars of Pana Chocolate Raw Cacao, optional (if you would prefer not to dip in chocolate, the coconut will stick to the ganache)</li> <li>1 teaspoon coconut oil</li> </ul> Method: For the raspberry jam <ol> <li>Defrost the raspberries, if necessary.</li> <li>Blend the raspberries in a high-speed blender with the rice malt syrup and lime zest and juice until smooth.</li> <li>Pour the mixture into a bowl and fold the chia seeds through.</li> <li>Allow to thicken in the fridge for 2 hours, then fold the fresh raspberries through.</li> </ol> For the raspberry chocolate ganache <ol> <li>Blend the raspberries in a high-speed blender until smooth, then strain to remove the seeds and set aside.</li> <li>Melt the coconut oil over a bain-marie.</li> <li>Blend the cashews in a food processor, scraping down the sides regularly, until the oils are released and the mixture has achieved a butter-like consistency.</li> <li>Return the raspberry purée to the blender along with the cashew butter and all remaining ingredients except the coconut oil.</li> <li>Blend the mixture until smooth, then add the melted coconut oil and blend the mixture again.</li> <li>Pour the ganache into the cake or brownie tin. For perfectly square bites, the mixture should reach approximately 2.5 cm up the side.</li> <li>Set in the freezer, then turn the ganache out onto a cutting board and portion it into 2.5 × 2.5 cm pieces.</li> <li>Use a chopstick to make a hole in the centre of each piece, being careful not to poke through the bottom. Twist the chopstick gently to make the hole a little larger.</li> <li>Place the ganache onto a tray and into the fridge until you are ready to assemble your mini lamos.</li> </ol> To assemble <ol> <li>Pipe raspberry jam into the hole in each ganache square until full.</li> <li>Fill a bowl with desiccated coconut.</li> <li>Melt the chocolate over a bain-marie.</li> <li>Add a little coconut oil (approximately 1 teaspoon) to the chocolate to give it an extra smooth consistency.</li> <li>Using a fork, dip each ganache square into the chocolate.</li> <li>Tap the fork against the bowl to remove the excess chocolate, then drop the ganache square into the coconut.</li> <li>Shake the bowl to cover the square completely in coconut.</li> <li>Repeat for all squares, then refrigerate until needed.</li> </ol> <img width="195" height="194" src="https://oversixtydev.blob.core.windows.net/media/33982/pana-chocolate-cvr_195x194.jpg" alt="Pana Chocolate CVR" style="float: right;"/> This is an edited extract from Pana Chocolate, The Recipes by Pana Barbounis published by Hardie Grant Books RRP $36 and is available in stores nationally. Photographer: © Armelle Habib. Have you ordered your copy of the Over60 cookbook, The Way Mum Made It, yet? Featuring 178 delicious tried-and-true recipes from you, the Over60 community, and your favourites that have appeared on the Over60 website, <a href="https://shop.abc.net.au/products/way-mum-made-it-pbk" target="_blank">head to the abcshop.com.au to order your copy now</a>. Related links: <a href="http://www.oversixty.co.nz/lifestyle/food-wine/2016/07/mini-apple-pies/">Mini apple pies</a> <a href="http://www.oversixty.co.nz/lifestyle/food-wine/2016/06/layered-chocolate-cream-pavlova/">Layered chocolate cream pavlova</a> <a href="http://www.oversixty.co.nz/lifestyle/food-wine/2016/05/mini-banoffee-pies/">Mini banoffee pies</a>

Food & Wine

Mini meringue pies

We love these bite-size treats with crunchy biscuit casing, zesty lemon curd and a soft coconut cream meringue top. The lemon curd filling is versatile – we use it for raw dessert cake layers and even individual chocolate fillings. Experiment with alternate citrus flavours if you like – limes or oranges also work well. Makes: 11 mini tarts Ingredients: For the chocolate tart shell <ul> <li>50 g wet nut milk pulp</li> <li>1 tablespoon desiccated coconut</li> <li>1 tablespoon coconut sugar</li> <li>1 tablespoon cacao powder</li> </ul> For the lemon curd <ul> <li>60 ml coconut oil</li> <li>40 cashews, soaked</li> <li>80 ml rice malt syrup</li> <li>Juice and zest of 1 large lemon</li> <li>Pinch of Himalayan pink salt</li> <li>Pinch of ground turmeric</li> </ul> For the coconut cream meringue <ul> <li>400 ml coconut cream</li> <li>1 tablespoon coconut oil</li> <li>1 teaspoon rice malt syrup</li> <li>coconut sugar, for sprinkling</li> </ul> Method: For the chocolate tart shell <ol> <li>Using your hands, massage all ingredients together in a small bowl.</li> <li>Divide the mixture into eleven equal portions and press into the tart tins, then freeze for 15 minutes. Once the shells are frozen, pop them out of the moulds and place on a mesh dehydrator tray. Dehydrate at 40°C for 12–24 hours.</li> <li>Allow to cool.</li> </ol> For the lemon curd <ol> <li>Melt the coconut oil over a bain-marie.</li> <li>Blend all the ingredients except the coconut oil in a high-speed blender until smooth.</li> <li>Add the coconut oil and blend until very smooth.</li> <li>Pour equal portions of the mixture into each tart shell and set in the fridge for 30 minutes.</li> </ol> For the coconut cream meringue <ol> <li>Refrigerate the coconut cream overnight.</li> <li>Melt the coconut oil over a bain-marie.</li> <li>Scoop the solid cream off the top of the coconut cream and place the solid cream in a chilled bowl (discard the leftover water). Add the rice malt syrup and whisk to combine.</li> <li>While whisking, pour the coconut oil into the cream, continuing to whisk so the oil sets evenly.</li> <li>Transfer the mixture to a piping bag and pipe a little meringue onto the top of each tart.</li> <li>Sprinkle a tiny bit of coconut sugar over each meringue.</li> <li>Refrigerate until needed, or serve immediately.</li> </ol> <img width="224" height="223" src="https://oversixtydev.blob.core.windows.net/media/33868/pana-chocolate-cover_224x223.jpg" alt="Pana Chocolate Cover" style="float: right;"/> This is an edited extract from Pana Chocolate, The Recipes by Pana Barbounis published by Hardie Grant Books RRP $36 and is available in stores nationally. Photographer: Armelle Habib. Have you ordered your copy of the Over60 cookbook, The Way Mum Made It, yet? Featuring 175 delicious tried-and-true recipes from you, the Over60 community, and your favourites that have appeared on the Over60 website, <a href="https://shop.abc.net.au/products/way-mum-made-it-pbk" target="_blank">head to the abcshop.com.au to order your copy now</a>. Related links: <a href="http://www.oversixty.co.nz/lifestyle/food-wine/2016/07/mini-apple-pies/">Mini apple pies</a> <a href="http://www.oversixty.co.nz/lifestyle/food-wine/2016/06/layered-chocolate-cream-pavlova/">Layered chocolate cream pavlova</a> <a href="http://www.oversixty.co.nz/lifestyle/food-wine/2016/05/mini-banoffee-pies/">Mini banoffee pies</a>

Food & Wine

Mini smoked salmon and parsley quiches

Whether you’re entertaining guests or want to make something a little different for the grandkids, these salmon mini-quiches are easy to make, not to mention delicious. Ingredients: <ul> <li>1 packet filo pastry OR 3 sheets frozen puff pastry, thawed</li> <li>100g sliced smoked salmon, chopped</li> <li>2 tablespoons parsley, chopped</li> <li>2 tablespoons chives, chopped</li> <li>1 ½ tablespoons spreadable cream cheese</li> <li>⅔ cup cream</li> <li>2 eggs</li> </ul> Method: 1. Preheat oven to 190°C. Lightly oil two 12-hole round bottomed patty tins. Use a 7cm cutter to cut rounds from the pastry and line the tins with the pastry rounds. 2. Divide the salmon, herbs and cream cheese evenly between the pastry shells. 3. Whisk the eggs and cream together and carefully pour into the shells. Bake for 20 minutes until puffed and golden brown (they will sink on cooling). 4. Lift quiches from tins and then place on a wire rack to cool.

Food & Wine

10 adorable cats and their mini-me partners in crime

These adorable cats with their little mini-me counterparts prove the apple doesn’t fall far from the tree. Related links: <a href="/lifestyle/family-pets/2016/06/do-our-pets-dream/">Do our pets dream?</a> <a href="/lifestyle/family-pets/2016/05/dr-chris-brown-secrets-to-dealing-with-allergies-to-pets/">The secret to dealing with pet allergies</a> <a href="/lifestyle/family-pets/2016/05/reasons-your-dogs-health-is-as-important-as-your-own/">6 reasons your dog’s health is just as important as your own</a>

Family & Pets

Mini lemon tarts

These miniature lemon tarts make a truly special dessert, and you might be surprised by how easy they are to whip up. Ingredients: <ul> <li>¼ cup plain flour</li> <li>1 cup sugar</li> <li>½ cup fresh lemon juice</li> <li>Zest of 1 lemon juice</li> <li>3 eggs</li> <li>1 egg yolk</li> <li>⅛ teaspoon of salt</li> <li>Shortcrust pastry (use your favourite recipe, or frozen is fine)</li> </ul> Method: <ol> <li>Preheat your oven to 180°C.</li> <li>Use a round pastry cutter to cut out discs of your shortcrust to the right size for your tart tray (you can use a muffin pan if you don’t have a tart tray).</li> <li>Bake the pastry for eight to 10 minutes, or until it starts to turn golden. Remove from the oven and allow to cool.</li> <li>Reduce the oven to 150°C.</li> <li>Combine the flour and sugar in a large mixing bowl. Add the lemon juice and zest and mix until the sugar has dissolved.</li> <li>In a smaller bowl, whisk together the eggs, extra yolk and salt.</li> <li>Add the egg mixture to the flour mixture and whisk until it is well combined.</li> <li>Pour the tart mixture into the pastry cases and bake for 10 minutes, or until the centres are just set. Baking time will vary depending on the size of your tarts, so perhaps practice with a single tart to get it right.</li> <li>Let the tarts cool before serving with a dusting of icing sugar.</li> </ol> Related links: <a href="http://www.oversixty.co.nz/lifestyle/food-wine/2016/04/apple-and-pear-strudel/">Apple and pear strudel</a> <a href="http://www.oversixty.co.nz/lifestyle/food-wine/2016/05/french-apple-tart/">French apple tart</a> <a href="http://www.oversixty.co.nz/lifestyle/food-wine/2016/03/mini-apple-rolls/">Mini apple rolls</a>

Food & Wine

Mini apple pies

Small in size but big on flavour, these mini apple pies really hit the sweet spot when you’re after an afternoon treat. One to try with the grandkids! Serves: 12 Ingredients: <ul> <li>1 ¼ cups plain flour</li> <li>⅓ cup caster sugar, plus extra to sprinkle</li> <li>¼ cup almond meal</li> <li>125g cold butter, chopped</li> <li>1 egg</li> <li>1 to 2 tablespoons water</li> <li>Cream, to serve</li> </ul> Filling <ul> <li>400g can pie apple</li> <li>1 teaspoon mixed spice</li> </ul> Method: <ol> <li>To begin, sift your flour into a large bowl, then stir in sugar and the almond meal.</li> <li>Using your fingertips, rub in butter until the mixture looks like breadcrumbs.</li> <li>Add egg and water until you’ve formed a firm dough and knew lighting.</li> <li>Roll into ball, wrap the dough in plastic and chill for half an hour.</li> <li>Now it’s time to prepare the filling, by combining apple and spice in a bowl.</li> <li>Preheat your oven to 200°C to prepare it for baking.</li> <li>Lightly grease your muffin pan.</li> <li>Roll about two thirds of the pastry between two sheets of baking paper.</li> <li>Once it’s about half a centimetre thick, use a cookie cutter to cut 12 circles from the pastry.</li> <li>Easy into recesses and trim edges. Make sure you prick the bases with a fork.</li> <li>Bake for about 10 minutes then let cool slightly.</li> <li>Spoon filling into each case then crumble remaining pastry over pies.</li> <li>Sprinkle with extra sugar and bake for 25 minutes.</li> <li>Sprinkle with caster sugar and serve.</li> </ol> Don’t you just love apple pie? Do you have any suggestions for the recipe? Let us know in the comments. Have you ordered your copy of the Over60 cookbook, The Way Mum Made It, yet? Featuring 178 delicious tried-and-true recipes from you, the Over60 community, and your favourites that have appeared on the Over60 website, <a href="https://shop.abc.net.au/products/way-mum-made-it-pbk" target="_blank">head to the abcshop.com.au to order your copy now</a>. Related links: <a href="http://www.oversixty.co.nz/lifestyle/food-wine/2016/04/apple-and-pear-strudel/">Apple and pear strudel</a> <a href="http://www.oversixty.co.nz/lifestyle/food-wine/2016/05/french-apple-tart/">French apple tart</a> <a href="/lifestyle/food-wine/2016/03/mini-apple-rolls/">Mini apple rolls</a>

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Mini lemon tarts

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