Healthy Recipes

 

Chocolate Chia Pudding

 

  • 2 tbsp chia seeds
  • 1 cup water
  • 3 tbsp raw cacao powder
  • 4 tbsp agave (or honey or brown rice syrup)
  • 1 avocado (or 2 bananas or 1 peeled mango)
  • 1 tsp Vanilla

 

Method:
Soak the chia seeds in the cup of water for at least an hour until it becomes gelatenous (the longer the better as the softer the seed becomes but it will work with an hour). If it becomes too thick add up to half a cup more of water.
Once the Chia has soaked for at least an hour, throw all ingredients into a blender and blend until smooth.
Put in the fridge or if you are going to serve it right away, throw in 2-3 ice cubes to make it cooler.

 


 

Yummy Omelette

 

  • 6 egg whites
  • 2 cups spinach
  • 40 g sun dried tomatoes
  • Handful of walnuts
  • 3 tablespoons cottage cheese
  • Salt and pepper

Method:
Coat a medium (10”) non-stick pan with cooking spray and heat over medium heat
Add the egg whites and salted herbs (or salt and pepper) into a small mixing bowl and give this a quick whisk with a fork (or mini whisk, if you have one) until slightly frothy.
Poor that mixture onto the preheated pan and swirl it around a little bit to spread your omelette evenly over the entire surface of the pan. Cover loosely and cook for about 5 minutes, until almost completely set and opaque.
Meanwhile, place the spinach in the microwave and cook on high heat for about 30 to 45 seconds, until they just start to wilt.
Spread the wilted spinach in a strip down the middle of your omelette. Top with cottage cheese, walnuts and sundried tomatoes sprinkle with salt and pepper. Fold one edge of the omelette over this filling.
Delicately slide omelette onto serving plate, folded side first, then fold remaining edge over filling and slightly press it down.
Serve with a few fresh vegetables of your choice.

 


 

Raw Coconut Lime Cheesecake

Base:

  • 1 & 1/2 cups raw macadamias
  • 1/2 cup desiccated coconut
  • 5 soft fresh dates
  • zest of 1 lime
  • 2 tbsp coconut nectar, rice syrup or maple syrup
  • a pinch of unrefined salt

Filling:

  • 1 & 1/2 cups raw cashews, soaked for 6-8 hours
  • medium avocados
  • 1/2 cup fresh lime juice (about 3-4 limes)
  • zest of 1 lime
  • 1/2 cup coconut cream
  • 1/2 cup coconut nectar, rice syrup or maple syrup
  • 2 tbsp melted coconut oil
  • 1 tsp vanilla powder or extract
  • a pinch of unrefined salt

Topping:

  • lime zest and lime slices to decorate

 

Method:

To make the base pulse all of the ingredients in a food processor until they are the consistency of wet sand. Press this mixture evenly and firmly into a 20cm spring-form cake tin, and then place in the freezer while you make the filling.

Drain and rinse the cashews, and then place them in the food processor along with all of the other filling ingredients. Blend until the mixture is smooth and creamy, scraping down the sides regularly. Be patient as this may take a few minutes.

Pour the filling on top of the base, cover the tin, and return it to the freezer to set overnight, or for at least 5 hours.

Remove the cake from the freezer to soften a little about 10 minutes before you wish to eat it. Decorate with lime slices and zest and serve in small slices as it is quite rich. Any leftover cake will keep if stored in the freezer for up to 3 weeks.

 


 

Roasted pumpkin and quinoa salad

    • 500g butternut pumpkin, peeled, cut into 2.5cm cubes
    • 1 tablespoon extra virgin olive oil
    • 2 teaspoons Moroccan seasoning
    • 3/4 cup quinoa, rinsed, drained
    • 2 tablespoons lemon juice
    • 2 tablespoon finely chopped lemon rind
    • 1/2 cup fresh coriander leaves

 

Method:
Preheat oven to 220C/200C fan-forced. Place pumpkin, oil and seasoning in a bowl. Toss to coat. Transfer to a baking tray lined with baking paper. Roast for 20 to 25 minutes, turning once, or until golden and tender.

Meanwhile, place quinoa and 1 1/2 cups cold water in a saucepan over high heat. Cover. Bring to the boil. Reduce heat to low. Simmer for 10 to 12 minutes or until liquid is absorbed.

Place quinoa in a heatproof bowl. Add pumpkin, lemon juice, lemon rind and coriander. Season with salt and pepper. Toss gently to combine. Serve.

 


 

Fish with Mango Salsa

  • 2 mangoes, peeled
  • 1 cucumber, halved, deseeded
  • 4 (700g) white fleshed fish fillets, skin on (like blue-eye, barramundi or ling)
  • 3 limes
  • 2 tablespoons olive oil
  • 1 teaspoon caster sugar
  • 1/2 cup flat-leaf parsley, chopped
  • dressed salad leaves, to serve

 

Method:
Cut mango flesh into 1 1/2cm cubes. Place into a bowl. Cut cucumber into 1 1/2cm cubes. Add to mango. Cover and refrigerate until ready to serve.

Thinly slice 2 limes. Cut 4 large squares of baking paper. Arrange lime slices down the centre of each sheet of paper. Place fish, skin-side down, onto lime slices. Season with salt and pepper. Wrap fish tightly in baking paper.

Place onto microwave turntable. Cook on MEDIUM (50%) power for 10 minutes, or until fish flakes when tested with a fork.

Meanwhile, juice remaining lime. Combine juice, oil, sugar, parsley, and salt and pepper in a screw-top jar. Shake well to combine. Pour over mango mixture. Toss gently to combine. Arrange fish on serving plates. Spoon over salsa. Serve with salad.

 


 

Open Sunflower Veggie Burgers

  • 600g sweet potato, peeled, cut into 2cm pieces
  • 1 small brown onion, finely chopped
  • 1 garlic clove, crushed
  • 1 small zucchini, trimmed, grated, excess moisture removed
  • 50g reduced-fat feta, crumbled
  • 35g (1/4 cup) oat bran
  • 55g (1/3 cup) sunflower seed kernels
  • 2 multigrain bread rolls, halved
  • 80ml (1/3 cup) low-fat tzatziki
  • Thinly sliced tomato, to serve
  • Baby spinach leaves, to serve

 

Method:
Preheat oven to 200C. Place sweet potato on a lined baking tray. Spray with oil. Season with pepper. Roast for 25 minutes or until tender. Transfer to a large bowl. Mash. Set aside to cool.

Reduce oven to 180C. Heat a non-stick frying pan over medium heat. Spray with oil. Cook onion, stirring, for 3-4 minutes or until soft. Stir in garlic for 1 minute or until aromatic. Cool.

Stir onion mixture, zucchini, feta and bran into mash. Shape into 4 patties. Place sunflower seeds on a plate. Add patties and press to coat. Cover and chill for 20 minutes or until firm.

Spray patties with oil. Bake on a lined baking tray for 15-20 minutes or until golden. Serve on bread roll with tzatziki, spinach and tomato.

 


 

Buckwheat Pancakes

  • 145 g milk ( rice, almond, dairy, seed) weigh the milk into a bowl.
  • 50 g buckwheat flour
  • 50 g ground almond meal ( see notes )
  • 20 g ground flax seed (linseed)
  • 10 g sunflower seed
  • 10 g pumpkin seed
  • half teaspoon bi carb soda (baking soda)
  • 1 teaspoon apple cider vinegar

 

Method:
Combine the rice milk, buckwheat flour, almond meal, flax seed, baking soda and vinegar to form a smooth batter. The apple cider vinegar will activate the baking soda and help the pancake rise. You should have a lovely creamy thick batter.

Heat a non stick pan with a little organic cold pressed coconut oil or macadamia nut oil and drop in about 2 tablespoons of batter for each pancake. Sprinkle over some of the pumpkin and sunflower seed mix and cook for about 2 minutes on a low heat. Turn the pancake over gently the cook for a further 2 minutes until the pancake is golden brown and cooked through.

The pancake itself is vegan and gluten free. Makes 6 pancakes

Serving suggestions:
Top with banana, bio yoghurt and a little honey or maple syrup.
Top with banana, cashew cream and organic maple syrup.

 


Roast pumpkin, chickpea and rocket salad

  • 2 large (about 600g) red capsicums, halved, deseeded
  • 60ml (1/4 cup) olive oil
  • 750g Kent pumpkin, peeled, deseeded, cut into 2cm pieces
  • 1 large red onion, halved, thinly sliced
  • 150g feta, crumbled
  • 1 x 400g can chickpeas, rinsed, drained
  • 200g baby rocket leaves
  • 60ml (1/4 cup) balsamic vinegar

 

Method:
Preheat grill on high. Place the capsicum, skin-side up, on a baking tray. Drizzle over 1 tablespoon of the oil. Cook under grill for 8-10 minutes or until charred and blistered. Peel and discard skin or leave skin on (up to you). Cut the grilled capsicum into thick strips.

Meanwhile, preheat oven to 190°C. Brush a little of the remaining oil over a baking tray. Place the pumpkin on the tray. Bake for 20 minutes or until tender. Set aside to cool.

Combine the capsicum, pumpkin, onion, feta, chickpeas and rocket in large bowl. Combine the vinegar and remaining oil in a small bowl. Pour over the salad and toss to combine.

 


 

Vegetable and Feta Sliced

  • 1 large (650g) orange sweet potato, peeled
  • 2 tsp olive oil
  • 1 large onion, chopped
  • 2 tsp sweet paprika
  • 4 large eggs
  • 2 tbs plain flour
  • 1/2 cup reduced fat milk
  • 2 medium zucchini, grated
  • 150g reduced fat feta cheese, crumbled
  • Cracked black pepper, to season
  • 1 bunch asparagus, cut into 4cm lengths
  • Olive oil spray
  • Green salad, to serve

 

Method:
Cut sweet potato in approximately 3cm chunks. Boil, steam or microwave until just tender, drain.
Preheat oven to 190°C (170°C fan-forced).
Heat oil in a non-stick frypan, add onion and paprika and sauté for about 2 minutes until softened. Remove from heat.
Whisk eggs and flour in a large bowl until combined then whisk in milk.
Gently stir in zucchini, sweet potato, sautéed onion and two-thirds of the feta cheese then season with pepper.
Lightly grease an 18cm x 28cm rectangular ovenproof dish with cooking spray. Pour mixture into prepared dish.
Arrange asparagus pieces on top then sprinkle with remaining feta and spray lightly with cooking spray.
Bake in preheated oven for 35-40 minutes until set.
Cut into squares to serve. Accompany with a green salad.

 


 

Lemongrass Chicken and Prawn Cups

  • 3cm piece fresh ginger, peeled, chopped
  • 2 stalks lemongrass, trimmed, thinly sliced
  • 2 garlic cloves, chopped
  • 1 long red chilli, seeded, chopped
  • 2 teaspoons finely grated lime rind
  • 1 tablespoon rice bran oil
  • 3 (600g total) chicken breast fillets, roughly chopped
  • 250g peeled frozen green prawns, thawed
  • 1 1/2 tablespoons brown sugar
  • 1 1/2 tablespoons fish sauce
  • 1 tablespoon soy sauce
  • 1 tablespoon lime juice
  • 1/2 cup chopped fresh mint leaves
  • 12 iceberg lettuce leaves, washed, dried
  • Fresh mint sprigs and lime wedges, to serve

 

Method:
Place ginger, lemongrass, garlic, chilli and lime rind in a food processor. Process until finely chopped. Transfer to a wok or large frying pan. Add oil. Heat over medium heat, cook for 2 to 3 minutes or until fragrant.

Meanwhile, place chicken and prawns in food processor. Process until finely chopped. Add chicken mixture to wok. Increase heat to high. Stir-fry, breaking up with a wooden spoon, for 6 minutes or until browned.

Add sugar, fish sauce and soy sauce. Stir-fry for 4 to 5 minutes or until chicken mixture is golden and cooked through. Stir in lime juice and mint. Serve in lettuce leaves with mint sprigs and lime.

 


 

Banana Maple Muffins
Serves 12

  • 300g almond meal
  • 2 tsp baking powder
  • 2 tsp cinnamon
  • 4 eggs
  • 4 Tbsp coconut oil, melted
  • 4 Tbsp maple syrup (you can also use honey or agave syrup)
  • 4 ripe bananas well mashed with a fork
  • Flaked almonds or coconut or chopped nuts for toppings

Method:
Combine your almond meal, baking powder and cinnamon in a large bowl.
Add the eggs, coconut oil and maple syrup and gently fold through.
Fold through the mashed bananas.
Spoon into a muffin tray lined with 6 muffin cases (or grease your tin well) sprinkle over toppings and bake 25-30 minutes in an oven set for 170 ⁰ C until golden and cooked through.
Enjoy while warm, with a spoon full of yoghurt and a drizzle of honey if you really want to make a party out of it.

 


 

Green Superfood Salad

  • 4 cups mixed green salad leaves, tightly packed
  • 2 cups sprouts such as broccoli, sunflower, snowpea or alfalfa
  • 2 medium cucumbers, chopped

  • 1 avocado, cubed
  • 1 tbs chia seeds
  • 1 tbs sunflower seeds
  • 1 tbs pumpkin seeds
  • Fresh curly parsley, to serve

For Dressing:

  • 1 tbs lemon juice
  • 1/8 cup raw apple cider vinegar
  • 1/4 cup cold pressed olive oil
  • 1/2 heaped tbs wholegrain mustard
  • Salt and pepper, to taste

 

Method:
Place all ingredients for the salad in a large salad bowl and toss until combined.
In a medium screw-top jar, shake up ingredients for the dressing until smooth. Pour over salad, toss thoroughly and top with fresh parsley to serve.

 


 

Chilli Prawn and Pineapple Pizzas

  • 1/4 cup (60ml) olive oil
  • 1 onion, finely chopped
  • 3 garlic cloves, finely chopped
  • 2 long red chillies, seeds removed, finely chopped
  • 20 green prawns, peeled, deveined
  • 1/2 cup (125ml) tomato paste
  • 2 tbs tomato sauce
  • 2 Lebanese or mountain breads
  • 1/2 small pineapple, peeled, cored, chopped
  • 1 red capsicum, thinly sliced
  • 12 baby bocconcini, halved
  • Chopped peanuts and coriander leaves, to serve

 

Method:
Preheat the oven to 200°C and line 2 baking trays with baking paper.
Heat the oil in a large non-stick frypan over medium-low heat. Add the eschalot and garlic, then cook, stirring, for 5-6 minutes until softened. Increase the heat to medium and add the chilli and prawns. Season and cook for 3-4 minutes until the prawns are just cooked. Remove the pan from the heat, then transfer chilli prawns to a plate, using a slotted spoon.
Combine tomato passata and tomato sauce in a bowl, season , then spread half over 1 Lebanese bread. Top with half the chilli prawns, pineapple, capsicum and bocconcini, then season. Repeat with remaining bread, sauce and toppings.
Drain any oil from the pan used to cook the chilli prawns, then use a teaspoon to scatter some of the cooked eschalot and garlic over the pizzas. Place pizzas on the prepared trays and bake for 10-12 minutes until golden and crisp. Remove pizzas from the oven and scatter with peanuts and coriander leaves, then slice and serve immediately.


Green Smoothie

  • 1/2 cup coconut milk
  • 1/2 cup water
  • 2 cups stemmed and chopped kale or spinach
  • 1 1/2 cups chopped pineapple (about ¼ medium pineapple)
  • 1 ripe banana, chopped

Blend together and serve!


BBQ Chicken Rice Paper Rolls

  • Rice paper sheets
  • Small red capsicum
  • 1/3 cup Mint leaves
  • ½ cup coriander leaves
  • 1 lime, juiced
  • 1 tablespoon fish sauce
  • ½ cup bean sprouts
  • 1/8 Chinese cabbage, finely shredded
  • 1 cup shredded barbeque chicken
  • Sweet chilli sauce to serve

 

Method:
Combine chicken, cabbage, beansprouts, capsicum, mint, 1/3 cup coriander, 2 tablespoons lime juice and fish sauce in a large bowl.

Place 1 rice paper round in a medium bowl of lukewarm water for 15 seconds or until, just soft. Place on a clean tea towel or paper towel.

Arrange 1/4 cup of the chicken mixture along the centre of rice paper round. Fold ends in and roll up firmly to enclose filling.

Repeat with remaining rice paper rounds and filling.

Serve with sweet chilli sauce and remaining coriander.

 


Healthy Gingerbread Men

  • 3 tbsp unsalted butter, softened
  • 3/4 cup firmly packed brown sugar

  • 1/2 cup unsweetened applesauce
  • 1 egg
  • 1/3 cup dark molasses
  • 3 cups all-purpose flour plus more for dusting
  • 1 tsp baking soda
  • 2 tsp ground ginger
  • 1 tsp ground cinnamon
  • 1/2 tsp allspice
  • 1/4 tsp ground cloves

For the Icing:

  • 1 1/2 tbsp egg whites
  • 1/4 tsp fresh lemon juice
  • 1 cup powdered sugar
  • pinch of cream of tartar

Method:

In a large mixing bowl, beat the butter, sugar and applesauce until smooth. Add the egg and molasses, mix well.

In another large bowl, combine flour, baking soda and spices. Add to sugar and molasses mixture, stirring well.

Divide the dough into two flat balls; cover with plastic wrap and chill in the refrigerator for at least 2 hours.

Preheat oven to 180°C. Generously dust the surface of your working area with flour before rolling out the dough.

Roll the dough out, sprinkle a little flour on top of the dough if it’s a little sticky. Cut the gingerbread with a cookie cutter shape of your choice

Place cookies 2 – 3 cm apart on a baking tray lined with baking paper. Bake 10-12 minutes.

 

For the icing:

Mix the egg whites with lemon juice. Combine with powdered sugar, mixing well. If the icing is too thin, add more powdered sugar, if it’s too thick add a drop of lemon juice. Add to a piping bag to decorate cookies when cookies are cooled.

 


Coffee Pick-me-ups & Fresh Mint Balls

  • 500 grams of dates
  • 150 grams of sultanas
  • 3 table spoons chai seeds
  • 3 table spoons cacao
  • 100 grams walnuts
  • 150 grams macadamias
  • 2-3 table spoons of Coffee (For Coffee pick me up’s)
  • Big handful of fresh mint – finely sliced, & coconut to roll balls in (For fresh mint balls)

Method:

Combine all ingredients (besides coffee and mint) in a mixer till everything is whizzed and mixed together nicely.

Divide your mixture into two – if you wish to make both coffee and mint treats!

Add the finely chopped mint leaves to one mix and the coffee to the other mix.

Give the mixtures an extra mix and whiz to combine the flavors.

Roll the mint mixture into balls and roll in coconut to finish off.

Roll the Coffee mix into a long snake shape & square off, then slice into small rectangle pieces.

Enjoy!

 


Dijon Chicken and Ham Bake

 

  • 2 teaspoons olive oil
  • 1 brown onion, finely chopped
  • 100g 97% fat-free shaved ham, finely chopped
  • 200g button mushrooms, sliced
  • 500g can 97% fat-free creamy chicken soup
  • 2 teaspoons Dijon mustard
  • 4 x 150g skinless chicken breast fillets
  • 4 cups steamed green beans, to serve

 

 

Method:
Preheat oven to 200°C.

Heat oil in a non-stick frying pan over medium heat.

Add onion, ham and mushrooms.

Cook, stirring occasionally, for 5 minutes or until onion is soft.

Stir in soup and mustard. Bring to the boil. Remove from heat.

Put chicken breast fillets into a ceramic ovenproof dish in a single layer.

Pour soup mixture over chicken and place in oven.

Bake for 25 minutes or until chicken is cooked through.

Divide chicken between four plates.

Pour sauce over chicken and serve with baby green beans.

 


Chilli Lime Veggie Noodles

  • 8 ounces whole-wheat spaghetti or lo mein noodles
  • 1/2 cup dry sherry
  • 1 teaspoon freshly grated lime zest
  • 2 tablespoons lime juice
  • 3 tablespoons reduced-sodium soy sauce
  • 2 tablespoons chilli-garlic sauce, or to taste
  • 1 tablespoon light brown sugar
  • 1 teaspoon canola oil plus 1 tablespoon, divided
  • 4 large eggs, beaten
  • 3 cups sliced shiitake mushroom caps
  • 2 red, orange or yellow bell peppers, sliced
  • 6 cups thinly sliced green cabbage
  • 1 bunch scallions, sliced, divided

 

 

Method:
Cook spaghetti (or noodles) according to package directions. Drain.

Combine sherry, lime zest and juice, soy sauce, chilli-garlic sauce and brown sugar in a small bowl. Set aside.

Heat a 14-inch flat-bottom wok over high heat. Add 1 teaspoon oil and swirl to coat the pan. Add eggs and tilt wok to create an omelette . Cook until set, 30 seconds to 1 minute. Turn the omelette over and cook 30 seconds more. Remove to a clean cutting board and cut into strips.

Add the remaining 1 tablespoon oil, mushrooms and bell peppers to the wok; stir-fry for 2 minutes. Add cabbage. Reserve about 2 tablespoons of the scallions for garnish and add the rest to the wok. Stir-fry until all the vegetables are tender-crisp, about 2 minutes more. Add the chilli-lime sauce and the noodles; toss to coat. Add the omelette strips and stir-fry until heated through, 1 to 2 minutes more. Serve sprinkled with the reserved scallions.

 


Protein lentils and Brown Rice

  • 1  cup French Puy lentils, rinsed
  • 1  litre Water
  • 1 cup Brown Rice
  • 1 tbsp Peanut Oil
  • 150g Shiitake Mushrooms, quartered
  • 2 tbsp Soy Sauce
  • 3 cloves Garlic, crushed
  • 1  Long Red Chilli, thinly sliced
  •  1  Red Capsicum, seeded, chopped
  • 1  Head Broccoli, cut into florets
  • Chilli Sauce, to serve
    (If you can’t get Puy lentils, look for Australian green lentils. You can use any sort of mushrooms, if you prefer.)

 

Method:

Place lentils in a medium saucepan. Cover with 2 cups of the water. Bring to boil. Reduce heat and simmer for 5 minutes. Remove from heat. Stand, covered, for 45 minutes. Drain.

Meanwhile, place remaining water in a large pan. Add rice and bring to boil. Reduce heat. Simmer, covered, for 40-45 minutes until just tender. Drain.

Heat oil in a wok or large frying pan on high. Add mushrooms, and half each of the soy, garlic and chilli. Stir-fry for 1-2 minutes until tender.

Add capsicum and broccoli. Stir-fry for 2-3 minutes until tender.

Mix through lentils, rice and remaining soy, garlic and chilli to taste. Stir-fry until heated through. Stand for a few minutes before serving straight from the wok, and keep the chilli sauce handy if you need more of a kick.

 

 


Wholemeal Sultana and Seed Scones

  • 1 1/3 cups wholemeal self-raising flour
  • 2/3 cup white self-raising flour
  • 30g butter
  • 2 tbs unground linseeds
  • 65g (1/3 cups) sultanas
  • 1 tbs caster sugar
  • 250ml (1 cup) reduced-fat milk
  • Self-raising flour, extra, to dust
  • Extra milk, to brush
  • Low-fat ricotta, to serve
  • Jam, no added sugar, to serve

 

 

Method:

Preheat oven to 230°C. Sift the combined flours into a medium bowl. Return husks to the flour mixture. Use your fingertips to rub the butter into the flour mixture until it resembles fine breadcrumbs. Add the linseeds, sultanas and sugar, and stir to combine.

Make a well in the centre and pour in the milk. Use a round-bladed knife in a cutting motion to mix until evenly incorporated and the mixture begins to hold together. (Do not overmix. The dough should be soft but not sticky.) Turn dough onto a lightly floured surface and gently knead until smooth. Use your fingertips to pat out the dough until about 2cm thick.

Use a 5.5cm-diameter round pastry cutter dipped in flour to cut 14 scones from the dough. Place scones, side by side, on a baking tray. Lightly brush tops of scones with a little extra milk. Bake in preheated oven for 15 minutes or until scones sound hollow when tapped on the top. Remove from oven. Serve immediately with ricotta and jam.

 

 


 

Carrot, Zucchini and Parsnip Fingers

 

  • Melted butter, to grease
  • 2 tsp light olive oil
  • 80g (1/2 cup, firmly packed) grated green zucchini
  • 60g (1/2 cup, firmly packed) Grated carrot
  • 50g (1/2 cup, firmly packed) grated parsnip
  • 2 green shallots, ends trimmed, finely chopped
  • 3 eggs, lightly whisked
  • 40g (1/3 cup) coarsely grated jarlsberg or tasty cheese
  • 2 tbs finely chopped fresh parsley
  • 1 tbs plain flour, sifted

 

Method:

Preheat oven to 180°C. Brush a shallow, square 18.5cm (base measurement) cake pan with melted butter to lightly grease. Line the base and 2 opposite sides with non-stick baking paper, allowing it to overhang.

Heat the oil in a medium saucepan over medium heat. Add the zucchini, carrot, parsnip and shallots, and cook, stirring, for 4-5 minutes or until the vegetables soften. Remove from heat and set aside for 10 minutes to cool.

Combine vegetable mixture, egg, cheese, parsley and flour in a large bowl and stir until well combined.

Spoon vegetable mixture into prepared pan and smooth the surface. Bake in oven for 12 minutes or until set. Remove from oven and set aside for 10 minutes to cool. Lift frittata from pan and place on a plate to cool completely. Cut into 12 fingers to serve.

 

 


Veal cutlets with tomato risotto

  • 4 x 200g cutlets
  • 1 tbsp olive oil
  • 1 onion, finely diced
  • 2 cloves garlic, crushed
  • 1 cup (200g) short-grain rice
  • 1 zucchini (courgette), finely diced
  • 1 1/2 cups (375ml) salt-reduced chicken stock
  • 1 x 400g tin chopped tomatoes
  • 50g parmesan, shaved or grated

 

Method:

Preheat the oven to 200c.

To make risotto, heat the olive oil in a 1.5litre flameproof casserole dish and cook the onion for about 5 minutes or until soft. Add the garlic, rice and zucchini and stir until the rice is well coated with oil. Add the stock and tomatoes and bring to a simmer, then cover and bake in the oven for 35 minutes.

About 10 minutes serving time, spray a large frying pan with olive oil and heat over high heat. Season the veal cutlet with salt and pepper, then add them to the pan and cook for 3-4 minutes each side, or until cooked to your liking.

Sprinkle the parmesan over the risotto and serve with the veal cutlets and your choice of salad and/or vegetables to the side.

 


 

 
Thai Salmon Patties

  • 1 large can pink salmon
  • 1 cup cooked quinoa
  • 1 cup cooked sweet potato
  • 1 tsp coconut oil
  • 1 egg
  • 1/2 cup fresh coriander
  • 1-2 cloves garlic, minced
  • 1/2 cup mushrooms, diced
  • 1/2 cup shallots, diced
  • 1 spanish onion, diced
  • 2 tbsp thai green curry paste
  • 1/2 cup wholemeal flour

 

Method:
Drain the can of salmon and place into a big bowl with the cooked sweet potato.

Lightly drizzle a large pan with coconut oil and saute the garlic, shallots, spanish onion and mushrooms. Add to bowl when cooked.

Add the cooked quinoa & egg to the bowl and mix well.

Add the thai green curry paste and coriander. Combine mixture with your hands and mould into medium sized patties.

Lay flour onto clean plate and then lightly dust the patties in the flour.

Cook in a pan on low-medium heat and turn until cooked on both sides.

Serve hot or cold with a salad or vegies.

 


 

Sweet Corn Pikelets

Batter makes about 15 small pikelets

What’s in it?

350g cooked corn kernels, (from the cob is best)

¾ cup self raising flour

2 eggs, lightly beaten

¾ cup milk

Salt and pepper

Grated tasty cheese (optional if you think your kids need a dose of diary in their diet)

Butter, for frying

Serve with guacamole salsa  (refer to separate recipe)

 

Method:

1.     Combine corn kernels, eggs, flour, milk, seasonings and cheese in a large mixing bowl. Mix with a large spoon to combine. Allow batter to rest for 15 minutes.

2.     Heat large non-stick fry pan over medium-high heat, add a few teaspoons of butter and slide it across the pan to grease the frypan evenly.

3.     Add a few tablespoons of batter to make one fritter, make as many fritters as you can fit on your frypan. Turn over once you start to see little bubbles appearing on the top of the fritter, this should only take a few minutes. Cook for a further minute or so on the other side. Serve warm or cold with guacamole salsa or your choice of healthy topping.

Tips:

  • The batter shouldn’t be too runny, the batter should just slide off a spoon, if your eggs are extra large, use less milk
  • Resting the batter means not mixing it, just setting the batter aside and keeping it still

 


Guacamole Salsa
2 avocados, diced

½ small red onion, finely diced

1 lime, juice only

A large handful of coriander, roughly chopped

½ cup cherry or grape tomatoes, finely diced (tomatoes are in season right now so add extra if you would like!)

Sea salt, to season

Method:

Place all ingredients in a large mixing bowl and mash to combine well, alternatively you can place in a small food processor and blend to puree. It depends on how you like you guacamole! Add more lime juice or salt if you think it needs it.

Tip: Guacamole will keep in the fridge in a sealed container for about 2 days, but I doubt it will last that long!

 

 


Thai Style Beef and Bean Stirfry

  • 3 cloves garlic, roughly chopped
  • 1-2 long red chillies, seeded and thinly sliced
  • 1 tablespoon chopped coriander roots and stems
  • 2 tablespoons vegetable oil
  • 800g beef fillet, trimmed of fat and thinly sliced
  • 200g green beans, trimmed and cut into short lengths
  • 100g mixed mushrooms
  • 1 tablespoon light soy sauce
  • 1 tablespoon oyster sauce
  • 3 tablespoons salt-reduced chicken stock

 

Method:

Combine the garlic, chilli and coriander roots and stems in a small food processor to make a paste.

Heat the oil in a wok or large frying pan over high heat. Add the garlic paste and beef slices and stir-fry for 2 minutes or until golden brown. Add the beans, mushrooms, sauces and stock and cook for 2 minutes or until the beans are just tender.

Garnish the stir-fry with coriander leaves and extra chilli (if using) and serve with steamed rice.

 


DIY Healthy Snacks

    • Brazil nuts
    • Dried mango
    • Dried apricots
    • Dates
    • Walnuts
    • Almond
    • Butter
    • Cocoa
    • Honey
    • Oats

Method: Wiz or chop all ingredients in a food processor. Roll into balls and refrigerate. Yum. Yum. You can use any combo of nuts and dried fruit.  Be creative!

 


Sassy Salmon steaks and prawn salad

    • Salmon steaks
    • Cooked prawns
    • Alph alpha
    • Snowpea sprouts
    • Mung, peas/ combo
    • Cherry tomatoes
    • Spring onions
    • Macadamia nuts
    • Mango
    • Yellow capcicum
    • Coles mango chilli dressing
    • Salt n pepper

Method: Place into a large bowl. Mix ingredients and leave to chill in fridge. Serve with a garnish of parsley. Simply scrumptious!

 


Minestrone with lentils and zucchini
Serves 6 – 260 calories per serve

    • 70g wholemeal spaghetti, broken into 3cm pieces
    •  400g can lentils, rinsed & drained
    • 400g can cannellini beans, rinsed & drained
    • 2 medium zucchini, diced
    • 45g grated or shaved parmesan
    • 1 tablespoon olive oil
    • 1 medium onion, finely chopped
    • 3 garlic cloves, crushed
    • 2 medium carrots, diced
    • 2 sticks celery, chopped
    • 1 litre water or 1 litre chicken stock
    • 2 x 400g tin of diced tomatoes

 

Method:
Heat oil on medium heat and cook onion, garlic, carrot and celery. Stir often for 5-10 minutes until soft. Add water/stock and tomatoes. Bring to the boil.
Reduce heat to low and simmer for 10 minutes. Add spaghetti, lentils, beans and zucchini. Simmer for another 12 minutes or until spaghetti is tender. Season with pepper. Divide among serving bowls and sprinkle with parmesan. *Can be frozen

Healthy Recipe Websites
www.healthyfoodguide.com.au/recipes
www.cookinglight.com/healthy-living/fitness
www.taste.com.au
http://www.healthemporium.com.au/category/recipes/