Fish parcels with dill and lemon
Serves:4
Cooking time: 15 minutes
Ingredients:
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4 white fish fillets
1 tbs fresh dill sprigs
1 lemon, sliced
1 bunch asparagus, ends trimmed
30g butter
steamed vegetables and potatoes, to serve
Method:
1. Preheat oven to 200 degrees celcius. Cut 4 pieces of bake paper large enough to wrap fish.
2. Place a piece of fish onto each piece of bake paper. Season with salt and freshly ground black
pepper and top with some sprigs of dill. Place 2 slices of lemon and a few spears of asparagus
on each. Dot with butter.
3. Bring sides of the paper up and fold over a few times to seal. Fold in ends and tuck under
parcel. Place onto a baking tray. Bake for 15 mins or until fish is cooked.
4. Serve parcels with steamed potatoes and extra vegetables, if desired.
Tip:
Serve the parcels straight onto plates. The fish steamed in its own juices will be moist and succulent
when opened.
Nutritional Information:
Per Serve:
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38g protein
7.5g fat (4g saturated fat)
1.5g carbohydrate
1.5g dietary fibre
980 kJ (235 Cals)
Source: www.woolworths.com.au
Sweet Slaw
Serves: 6
Preparation time: 10 minutes
Ingredients:
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1/4 cup low-fat greek yoghurt
11/2 tbs lemon juice
2 tsp tahini
1 tsp honey
1/2 tsp finely grated ginger
1/4 each of red and green cabbage, finely shredded
1 Pink Lady apple, julienne
1/4 cup chopped chives
Method:
1. Place low-fat greek yoghurt, lemon juice, tahini, honey and ginger and whisk together.
Season with salt and pepper.
2. Add red and green cabbage to a large bowl. Pink Lady apple and add to bowl. Add chives and
toss to combine. Drizzle over dressing. Toss to combine. Serve.
Source: www.woolworths.com.au
Super Healthy Sweet corn fritters
Serves:4
Time to prepare: 35 minutes
Full ingredient list:
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2 cobs corn, boiled for 5–10min
1/2 cup cannellini beans, drained
1 cup polenta
1/4 cup plain wholemeal flour
1 cup buttermilk
1 egg
cooking oil spray
Herbed yoghurt
1 cup low-fat natural yoghurt
1/2 cup chopped chives
green salad, to serve
Instructions
Step 1 Cut kernels from corn cobs and place in a food processor with cannellini beans. Process
until well chopped, but not smooth. Add polenta, flour, buttermilk and egg and pulse until well
combined. If time permits, allow mixture to stand for 20 minutes.
Step 2 Make Herbed yoghurt: combine yoghurt and chives.
Step 3 Heat a frying pan over medium heat and spray with oil. Cook 1/4 cup mixture at a time until
golden on both sides. Repeat with remaining mixture, until all fritters are cooked.
Serve immediately with Herbed yoghurt and a green salad.
Energy: 1590kJ Calories: 380cal Protein: 19g Fat: 5g - saturated: 1.5g Carbohydrates: 60g sugars: 10g Dietary Fibre: 8g Sodium: 115mg Calcium: 288mg Iron: 3.5mg
Nutrition information is given per serve
Source: http://www.healthyfoodguide.com.au
Dairy free breakfast smoothie
Ingredients
~ Juice from one orange
~ 1/2 cup of frozen berries
~ 1 frozen banana
~ Other fresh fruit if you wish
Recipe
1. Combine all the ingredients in a blender. If you want it to be less think add water or the juice
from one more orange. The more juice you add the more natural sugars your smoothie will have.
Serving suggestions - Serves 1
~ If you want some protein, add an egg white to the recipe and blend well. Alternatively, ensure you
have a handfull of nuts or a small handful of sliced meat / bacon to get an extra protein hit.
~ Make-take-and-go: Pop this in a shaker and take with you so you can enjoy it on your way to
work
Source: http://freshstart.com.au/healthy-recipes.html
Poached chicken breast with sesame oil and baby bok choy
Serves 2.
Ingredients
300g free-range chicken breast fillet
1 stick lemongrass
4 bunches baby bok choy
1 tbsp peanut oil
1 garlic clove, crushed
3 thin slices ginger
1 tbsp light soy sauce
cracked black pepper
1 tsp sesame oil
1 tbsp sesame seeds
Method
Place chicken in a saucepan and cover with water. Cut hard bulb off base of lemongrass,
remove hard outer leaves, cut stalk into 7.5cm pieces and bend to bruise.
Add pieces to water and bring to the boil. Simmer for 5 minutes, then remove from heat and
set aside for 10 minutes to cook chicken through.
In the meantime, cut baby bok choy into quarters lengthways and wash. Heat peanut oil in a
wok, add garlic and ginger and cook for about a minute, then add bok choy and stir-fry until
leaves are wilted but there's still crunch in stalks.
Stir through soy sauce, place in serving bowls and sprinkle with pepper.
Remove cooked chicken from water (the poaching water can be frozen and used as chicken
stock), slice thickly on an angle and add to serving bowls. Drizzle with sesame oil and sprinkle
with sesame seeds.
From: Sunday Life, Michelle Bridges
Lamb Shanks with sweet potato and cinnamon mash
Serves 6.
Ingredients
1 tsp salt
pepper, to taste
1/2 cup plain flour
6 lamb shanks
olive oil spray
2 tsp olive oil
1 leek, white part only, sliced
6 dutch carrots
10 cloves garlic, crushed
1 cup red wine
2 x 410g cans peeled tomatoes
1 cup salt-reduced beef stock
1 sprig rosemary
1 sprig thyme
zest of 1 lemon
2 large sweet potatoes, peeled and cut into chunks
1 stick cinnamon
1/2 cup skim milk
Method
Mix salt, pepper and flour in a bowl and coat lamb shanks.
Lightly spray a heavy-based casserole dish with oil and place over a medium-high heat.
Brown shanks for 2 minutes and set aside.
Heat olive oil in pan and cook leek and carrots for 4 minutes. Add garlic and cook for 30
seconds, then return the shanks to pan with wine. Bring to boil, then add tomatoes, stock,
rosemary, thyme and lemon zest.
Return to the boil and simmer for 1 hour, turning shanks occasionally, until meat is cooked
and falling off the bone.
Meanwhile, steam sweet potato with cinnamon until tender. Discard cinnamon and mash the
sweet potatoes with milk.
Serve mash topped with shanks.
Source: www.dailylife.com.au
Sweet cous cous with juice and dried fruit
Serves 2
Ingredients
1/2 cup freshly squeezed orange juice
¹/³ cup couscous
60g dried figs, diced
¼ cup currants
40g pitted prunes, diced
pinch ground cinnamon
1/2 cup plain low-kilojoule yoghurt
Method
Heat orange juice in a small saucepan until hot (do not boil). Pour hot juice over couscous in
a medium bowl and stir well.
Stand, covered, for 2 minutes, then stir again. Repeat until fluffy. Stir through dried fruit.
Serve with a sprinkle of cinnamon on top and a dollop of yoghurt on the side.
Tip
You can store any leftover couscous and fruit in an airtight container in the fridge. Just warm
it up in the microwave on medium before adding the cinnamon.
Source: www.dailylife.com.au
Greek iced coffee
Serves:1
Prep time: 5 minutes
INGREDIENTS:
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2 teaspoons instant coffee
1 teaspoon of sugar
2 ice cubes
¼ cup cold water
1/3 chilled milk
METHOD:
Place instant coffee, sugar, ice cubes and water in a jar (or shaker) with a tight fitting lid.
Shake vigorously until frothy. Stir in milk
NUTRITION INFO per serving
Calories: 57
Carbohydrates: 9g
Fat: 1g
Protein: 3g
Dietary Fiber: 0g
Saturated Fat: 1g
Cholesterol: 5mg
Potassium: 64mg
Sodium: 45mg
Source: www.acefitness.org
Thai fish cakes with dipping sauce
INGREDIENTS:
250g salmon fillet (skin off)
250g raw peeled prawns
1/4 cup fish sauce
1 tablespoon red curry paste
1/2 teaspoon sugar
1 egg
150g green beans, trimmed and thinly sliced
1 long red chilli, seeds removed and thinly sliced
2 kaffir lime leaves, thinly sliced
oil to fry or barbeque
Method
Place fish, fish sauce, curry paste, sugar and egg in a food processor and process until smooth,
scraping down the sides from time to time.
Scrape fish mixture into a bowl and stir through the beans, red chilli and kaffir lime leaves.
Use slightly wet hand to shape into patties (8 - 10).
Heat oil in frying pan or on barbeque.
Cook patties (in 2 batches if in frying pan) for 3-5 minutes turning frequently and then drain on
paper towel
INGREDIENTS FOR DIPPING SAUCE
1/2 cup white sugar
1/4 cup coconut vinegar or white vinegar
1 tablespoon fish sauce
2 tablespoons sweet chilli sauce
2 tablespoons coriander leaves, chopped
Method
Combine sugar, vinegar and 1/4 cup water in a saucepan over medium heat. Bring to the boil.
Reduce heat to low. Simmer, stirring, for 5 minutes or until sugar has dissolved.
Stir in fish sauce and sweet chilli sauce. Remove from heat.
Cool, then stir in coriander
Source: www.hif.com.au
French toast with berry compote
For a quick and delicious breakfast, try your hand at this recipe.
Serves 2
Preparation time: 5 minutes
Ccooking time: 5 minutes
Ingredients:
4 eggs
4 slices wholegrain bread
½ cup low fat milk
1 pinch ground cinnamon
1 tsp polyunsaturated margarine
1 cup berries (any type, fresh or frozen)
2 tbsp brown sugar
Directions:
1.
2.
3.
4.
Whisk eggs, milk and cinnamon until combined.
Heat a non-stick fry pan and melt margarine.
Dip bread into egg mixture and fry gently on both sides for about 2-3 minutes.
Add berries to a small saucepan, add sugar and bring to a gentle simmer, be mindful not to
overcook the berries.
5. Place French toast on to plates and serve with berries.
TIP
Cut bread into different shapes using a cookie cutter.
Recipe appears courtesy of The Australian Egg Corporation.
Vegan energy bars
Ingredients
(Makes 12–16)
½ cup (50 g) rolled oats
½ cup (75 g) walnuts, almonds or brazils
½ cup (75 g) sunflower seeds
½ cup (75 g) sesame seeds
½ cup (75 g) dried apricots, chopped
½ cup (100 g) medjool dates, chopped
½ cup (75 g) sultanas
½ cup (50 g) grated apple, about 1 small apple
1 teaspoon cinnamon
1 teaspoon mixed spice
1 teaspoon vanilla extract
1 teaspoon lemon zest pinch of salt
¼ cup (60 ml) cold-pressed almond, olive or coconut oil
Directions:
1. Put the oats, nuts and seeds in a food processor and blend until chopped. Add the rest of
the ingredients and blend until the mixture starts to come together in a ball.
2. Press into a rectangular shape, about 1 cm (½”) thick, in a greased, lined 23 cm (9″) square
tin
3. Bake at 150°C/300°F/Gas 2 for 20–25 minutes. Cut into bars.
This recipe appears in Divine Vegan Desserts by Lisa Fabry
Pesto asparagus roll-ups
Serves: 4
Ingredients
Asparagus & Rocket Pesto
2 bunches asparagus, steamed & chopped
3 – 4 garlic cloves
2 cups rocket leaves
3 tbsp olive oil
Salt & freshly ground pepper to taste
3 tbsp grated parmesan cheese
Semi-dried Tomato Pesto
2 cups semi-dried tomatoes
3 garlic cloves
1-2 small red chillies
3 tbsp olive oil
Salt & freshly ground pepper to taste
2 tbsp cashews (optional)
Roll-ups
Additional 2 bunches asparagus, woody ends removed
6 corn tortillas, roti or mountain bread
1/2 cup grated tasty cheese or crumbled feta
Directions
1. These roll-ups are delicious using either of the above pestos. To prepare pesto, use a
blender or food mill to process all ingredients to desired smoothness then set aside.
2. Steam, microwave or boil additional asparagus until just tender, 3-4 minutes.
3. Spread tortillas thickly with pesto and top with cheese. Arrange 2-3 asparagus spears across
each tortilla. Roll up firmly and serve whole, halved or sliced.
Recipe courtesy of Australian Asparagus Council
Chicken and mushroom pilaf
Serves: 6
Cooking: 20 minutes
Ingredients
1½ cups long grain rice, rinsed
¼ cup olive oil
400g button mushrooms, thinly sliced
6 spring onions, thinly sliced
100g dried dessert figs, chopped
2 oranges, rind finely grated, juiced
1½ cups shredded cooked chicken
1 cup roasted salted cashews
½ cup flat-leaf parsley leaves, chopped
Directions
1. Cook rice following the absorption method on the packet (for a quick microwave method,
see tip below). Rinse under cold water then drain well. Spread the cool rice out onto a
baking tray. Cover and refrigerate 1 hour, if time permits.
2. Heat 1½ tablespoons of oil in a large non-stick frying pan over medium-high heat. Add
mushrooms and spring onions. Cook, stirring occasionally, for 3 minutes or until
mushrooms are tender. Add the figs, orange rind and 2 tablespoons orange juice. Cook for 1
minute.
3. Reduce heat to medium. Add the rice, chicken and cashews. Cook, tossing gently, for 3-4
minutes or until heated through.
4. Whisk together remaining 1½ tablespoons oil, 1/3 cup orange juice, parsley and salt and
pepper until well combined. Pour the dressing over the pilaf and stir to combine. Serve
warm or at room temperature.
Tip: Place a sheet of baking paper on the microwave turntable to catch spills. Pour water over
rinsed rice until it sits 2.5cm to 3cm above the level of rice. Cover with two layers of plastic wrap or
a lid. Microwave on high (100%) for 5 minutes, then on medium (50%) for 7 minutes. Stand for 5
minutes. Remove the lid and stir with a fork.
Recipe courtesy of Australian Mushroom Growers’ Association
Diabetic Zucchini Bread (Low Sugar, Low Calorie, Low Fat )
Ingredients:
Serves: 16-20
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3/4 cup egg white, beat (or egg
substitute)
1/2 cup unsweetened applesauce
1/2 cup fat-free margarine, melted
2 cups zucchini, shredded
1/2 cup carrot, shredded
6 tablespoons Splenda brown sugar
blend (3/4 cup reg. brown sugar)
3/4 cup Splenda granular
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon cinnamon
1 teaspoon nutmeg
1/2 teaspoon salt
2 teaspoons vanilla extract
1/4 cup walnuts, chopped
2 cups whole wheat flour
Directions:
1.
2.
3.
4.
5.
6.
7.
8.
9.
Preheat oven 350 degrees.
Grease and flour two medium loaf pans.
In a bowl combine egg, brown sugar, sugar, apple sauce, and margarine.
To bowl add baking powder, baking soda, cinnamon,nutmeg, salt, and vanilla.
Add flour slowly.
Add shredded carrots, zucchini and nuts.
Beat mixture (by hand or mixer).
Pour loaf into pans.
Bake 45 mins or 'til toothpick comes out clean.
Nutritional Facts for Diabetic Zucchini Bread (Low Sugar, Low Calorie, Low Fat )
Serving Size: 1 (45 g)
Servings Per Recipe: 16
Calories 79.3
Calories from Fat
Total Fat
Saturated Fat
Cholesterol
Sodium
Total Carbohydrate
Dietary Fibre
Sugars
Protein
Amount Per Serving
% Daily Value
15
1.7 g
0.2 g
0.0 mg
200.1 mg
13.2 g
2.2 g
1.5 g
3.7 g
19%
2%
1%
0%
8%
4%
8%
6%
7%
Recipe courtesy of Food.com
Pork san choy bau
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2 tablespoons oyster sauce
2 teaspoons canola oil
2 garlic cloves, crushed
4 green onions, finely sliced
400g lean pork mince
1/2 x 227g can water chestnuts, drained, finely chopped
100g green beans, finely sliced
8 iceberg lettuce leaves, trimmed (see tip)
Steamed doongara rice, to serve
Energy
1884kJ
Fat Total
10.30g
Carbohydrate Total
58.60g
Protein
26.70g
Sodium
542mg
Fat saturated
2.10g
Carbohydrate sugars
Dietary Fibre
3.10g
Cholesterol
30.00mg
All nutrition values are per serve.
Step 1 Combine oyster sauce and 1 tablespoon cold water in a bowl. Heat oil in a wok over
medium heat. Add garlic and onion. Stir-fry for 1 minute or until onion has softened.
Step 2 Increase heat to medium-high. Add mince. Stir-fry for 3 to 4 minutes or until browned.
Step 3 Add chestnuts, beans and oyster sauce mixture. Stir-fry for 2 minutes or until beans
are tender. Spoon into lettuce leaves. Serve with rice.
Recipe courtesy of SUPER FOOD IDEAS
Vegie rice paper rolls
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1 x 82g pkt instant noodles
1/4 bunch coriander, leaves picked
50g (1/3 cup) crushed peanuts
1 tbs soy sauce
10 rice paper sheets
100g firm tofu, thinly sliced
2 Lebanese cucumbers, washed, cut into 8cm
matchsticks
1 carrot, peeled, cut into
8cm matchsticks
Sweet chilli sauce, to serve
Energy 420kJ
Fat Total 2.50g
Carbohydrate Total
16.00g
Protein 3.00g
Fat saturated 0.50g
Carbohydrate sugarsDietary Fibre
Cholesterol
-
Sodium
1. Step 1 Discard the dried vegetable and flavour sachets from the noodles. Bring 500ml
(2 cups) water to the boil. Add the noodles and cook for 2 minutes. Drain. Set aside to
cool slightly. Combine the noodles, coriander, peanuts and soy sauce in a small bowl.
2. Step 2 Fill a large, shallow bowl with warm water. Soak 1 rice-paper sheet in the
water for 20 seconds or until just soft (don't soak the sheet for too long or it will tear).
Drain on paper towel.Transfer to a chopping board. Place some of the noodle mixture
in the centre. Top with some of the tofu, cucumber and carrot. Fold in the ends and
roll up to enclose.
3. Step 3 Repeat with remaining rice-paper sheets, noodle mixture, tofu, cucumber and
carrot to make 10 rolls. Serve with sweet chilli sauce for dipping.
Recipe courtesy of Woolworths Good Taste
Spicy shredded chicken salad
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200g cooked chicken
2 Lebanese cucumbers, cut into
matchsticks
4 celery stalks, trimmed, cut into
matchsticks
4 green onions, cut into matchsticks
1/2 cup chopped fresh coriander leaves
1 teaspoon dried chilli flakes
1 tablespoon soy sauce
2 teaspoons sesame oil
1. Step 1. Shred chicken. Place in a large bowl. Add cucumber, celery, onion, coriander
and chilli flakes.
2. Step 2. Combine soy sauce and sesame oil in a jug. Pour over salad. Toss to combine.
Serve.
Energy 452kJ
Fat Total 5.70g
Carbohydrate Total
2.80g
Protein 10.60g
Sodium 411mg
Fat saturated 1.30g
Carbohydrate sugars
Dietary Fibre 1.80g
Cholesterol 41.00mg
All nutrition values are per serve.
Recipe courtesy of Super Food Ideas
Artichoke Pesto Stuffed Tomatoes
6 plum tomatoes (cut in half lengthwise)
1 can artichoke hearts (cut into small pieces)
2 cups basil
1/2 cup parmesan cheese
1 clove garlic, minced
1/2 cup extra virgin olive oil
salt and pepper to taste
In a small bowl combine the basil, parmesan cheese, garlic and salt and pepper. Take an
immersion blender or food processor and mix all of the ingredients. After mixed, stream in
the olive oil. After the pesto is combined, mix in the chopped artichoke.
Take the tomatoes and spoon out the seeds. Put the tomatoes on 2 skewers and then spoon
the pesto into the tomatoes. Grill for about 10 minutes.
Farmstand Gazpacho
Makes about four cups
1 cucumber, diced
2 large tomatoes, chopped
2 stalks celery, chopped
1 small red onion, diced
2 cloves garlic, minced
1/4 cup fresh parsley, chopped
1/4 cup fresh basil, chiffonaded
1 can tomato juice (I use the spicy kind for an added kick!)
1/4 cup extra virgin olive oil
1/4 cup balsamic vinegar
1 red bell pepper, chopped
1 lemon, juiced
pinch of sea salt
pinch of ground black pepper
Combine everything in a large bowl. Puree half in a Vita-Mix or blender and add the
remaining vegetables to the puree. Season with sea salt to taste and chill for about three hours
before serving
Quinoa Salad for all Seasons
Serves four as a main dish.
Prep time: 25 minutes, plus cooling time.
1 cup quinoa
1¾ cup water
½ cup red pepper, diced
2 scallions
¼ cup roasted pumpkin seeds or slivered almonds
¼ cup good quality olive oil
3 tablespoons lime juice (1 to 2 limes)
1 teaspoon sea salt
1 fresh ripe avocado
Rinse quinoa and drain. Place in a saucepan and cover with measured water. Cover and bring
to a boil, reduce heat to medium-low. Let simmer for 10 minutes. Turn off heat and let
remain covered for another 10 minutes until all water is absorbed. Remove and fluff with
fork. For spring or summer variations, turn out onto a cookie sheet to let cool.
When quinoa is cool, add desired vegetables and nuts.
Combine olive oil, water, lime juice, and salt. Toss with quinoa and diced avocado (if using).
http://www.chronicwellnesscoaching.com/quinoa-salad-for-all-seasons/
Spicy Curry Kale Salad
Ingredients:
1 bunch kale
1/2 cup oil (hemp oil, flax oil, or another healthy oil option)
2 tbsp miso (any flavour you like)
2 tbsp Bragg’s Liquid Aminos (or tamari)
3 tsp lemon juice
2 tsp curry powder
1 tsp cayenne pepper
4 cloves garlic, chopped or minced
2 tsp fresh (or minced) ginger
1) Wash the kale thoroughly. Remove the thick stems. Chop very finely.
2) Put all of the other ingredients in a blender and blend.
3) Pour over the kale and toss. You can also sprinkle hemp seeds on top has I have
in the picture. Enjoy
http://natalieduhamel.com/spicy-curry-kale-salad/
SESAME CHICKEN AND ORANGE SALAD
Salad Serves 4
2 bunches brocollini, washed and trimmed
2 zuchinni, cut into batons
2 cups of pre washed baby spinach leaves
1/2 cup organic sultanas
1/4 cup craisins
2 tbs toasted sesame seeds
2 poached or pan fried organic or free range chicken breasts
shredded
Dressing
1/4 cup (60ml) red wine vinegar
1/3 cup (80 ml) olive oil
1/2 tbs sesame oil
1 tbs brown sugar
2 tbs orange juice
Finely grated zest of 1 orange
Prepare the chicken breasts by cooking them your preferred way (ie. poached or pan fried)
For the dressing, place all the ingredients in a jar and shake until the sugar is dissolved
Season to your taste
Bring a large pot of salted water to the boil.
Blanch the brocollini and zuchinni for a couple of minutes and then refresh in cold, iced water
Drain and set aside.
Meanwhile slice the baby spinach leaves into thin shreds.
Place shredded spinach leaves in a bowl along with the sultanas, craisins and sesame seeds.
Add the well drained brocollini and zuchinni before adding the shredded chicken.
Dress to your taste or let your guests dress the salad themselves by adding it on the side.
Sprinkle with some extra sesame seeds should you like.
http://wholepromise.blogspot.com.au/2011/04/sesame-chicken-and-orange-salad.html
Quinoa and Spinach Burgers
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Ingredients:
½ bag fresh spinach
1 lb. ground beef
1 small white onion, finely chopped
2 cloves garlic, minced
1 tsp. cumin (GF brand)
pinch cayenne (GF brand)
1 egg
1 cup rinsed, soaked (15 minutes), raw quinoa
1 avocado
Sea salt and pepper
Lettuce (for lettuce wraps)
Directions:
1) Put raw quinoa in a bowl of water to soak for 15 minutes.
2) Shred spinach in a food processor.
3) Chop onion.
4) Mix all ingredients in a bowl and make into patties (5 total).
5) Grill and serve wrapped in lettuce with tomato, avocado, and onion on top.
http://winspirationwellness.com/blog/2011/05/quinoa-and-spinach-burgers
GREEN BEAN + BLACK QUINOA SALAD
GREEN BEAN + BLACK QUINOA SALAD // Serves 4-6
// Dressing //
1/4 Cup Extra Virgin Olive Oil
3 Tbsp. White Balsamic
2 tsp. Agave Nectar / Honey
1 Clove Garlic
Handful of Basil Leaves
Pinch of Salt + Pepper
1/2 Cup Quinoa (black or red is pretty, but any color works)
1 lb. Green Beans, ends trimmed
2 Scallions/Green Onions
1/2 Cup Hazelnuts, toasted and skins removed, roughly chopped
1. In a blender or food processor, whirl all of the dressing ingredients together. Taste for salt and pepper and
set aside in the fridge.
2. Bring 1 Cup water to a boil and add the quinoa, turn the heat down to a simmer, cover and cook for about
20 minutes or until all the liquid is absorbed. Transfer to a large mixing bowl to cool.
3. Blanch or steam the green beans until just barely softened. Drain well. Add the drained green beans to the
cooled quinoa. Thinly slice the scallions and add them, and half of the chopped hazelnuts to the bowl and toss
with desired amount of the dressing. Finish the salad with a few grinds of fresh black pepper and the rest of
the hazelnuts. Serve at room temperature or chill in the fridge. The leftovers hold up great.
http://www.sproutedkitchen.com/home/2011/7/7/green-bean-black-quinoa-salad.html
Raspberry and Ricotta Parfaits with Almond Bread
Ingredients
Serves: 4
Prep time: 10 minutes
Cooking time: Nil
250 g fresh or thawed frozen raspberries, plus extra to garnish
2 tablespoons orange juice
2 teaspoons icing sugar, plus
2 teaspoons extra
250 g (1 cup) low-fat ricotta
½ teaspoon vanilla bean paste
2 tablespoons chopped toasted almonds
4 slices almond bread, to serve
Method
Place the raspberries, orange juice and icing sugar in a bowl and stir to combine, then set aside to macerate for 5
minutes. Meanwhile, place the ricotta, extra icing sugar, vanilla and almonds in a bowl and stir to combine. To
serve, place one-eighth of the raspberries in the base of four small serving glasses. Top each with a dollop of the
ricotta mixture. Repeat with another layer of raspberries and finish with a dollop of ricotta and some raspberries
on top. Serve with a slice of almond bread on the side.
TIP These parfaits are just as good with other berries – try strawberries, blueberries or blackberries or a mixture
of all three.
860 kj,
Fat 12 g,
Carbohydrates 13 g,
Saturated fat 4 g,
Protein 10 g,
Sugars 10.5 g,
Fibre 4.4 g.
Source: www.thebiggestloser.com.au
Chickpea Feta and Coriander Tarts
Ingredients
Makes eight tarts (two per serve)
1 x 400 g can chickpeas, rinsed and drained
1 cup tomato passata
100 g reduced-fat feta, crumbled
1⁄2 cup chopped coriander leaves
Freshly ground black pepper
1 egg
4 sheets filo pastry
Olive oil spray
Method
Preheat oven to 220ºC.
Place the chickpeas in a mixing bowl and mash with a fork. Add the passata, feta and coriander and mix together
well. Season with pepper to taste then stir in egg.
Lay a sheet of filo on the bench, keeping the remainder covered to prevent them from drying out. Spray the sheet
lightly with oil and fold in half. Repeat this once then cut in half, giving you 2 rectangles of pastry.
Spray a muffin tin lightly with oil and line each mould with a filo piece, pressing it down around the base and
edges. Fill the moulds evenly with the chickpea mixture and bake for 20 minutes or until the pastry is golden
brown.
Energy 995kj; Calories 239; Carbs 23g; Protein 16.6g; Fat 7.6g; Saturated 3.1g; Fibre 6.1g
Source: www.thebiggestloser.com.au
BROWN FRIED RICE
Ingredients
1 egg
1 x 250g microwavable brown rice pouch
1 teaspoon sesame oil
1 clove garlic, crushed
1 teaspoon ginger, finely sliced
250g lean chicken breast fillet, sliced finely
1 cup Chinese cabbage, shredded
1 small carrot, cut into matchsticks
3 spring onions, sliced on an angle (separate the white slices from the green slices)
3 teaspoons light soy sauce
2 teaspoons kecap manis (Indonesian thick sweet soy)
1 cup fresh bean shoots
Method
Prep time: 10 mins
Cooking time: 15 mins
Serves 2
1. In a small saucepan, bring 2 cups of water to the boil. Add the egg and cook for 4 minutes. Discard the water
and allow the egg to cool, then peel and slice.
2. Microwave the rice pouch according to package instructions.
3. Heat the oil over high heat in a large non-stick wok. Add garlic, ginger and chicken and stir-fry for 3 minutes.
Add cabbage, carrot, white shallot and rice and cook for a further 2 minutes. (If the rice is a little dry, you can add
a few tablespoons of water to help the vegetables cook.) Drizzle in soy sauce, kecap manis and bean shoots; mix
well.
4. Divide fried rice between 2 bowls. Top with sliced egg and remaining green spring onions.
Nutrition information per serve: 473 calories (1986 kilojoules); 39g protein; 12g fat (2g saturated fat); 51g total
carbohydrates (8g sugars); 8g dietary fibre; 711mg sodium.
Source: www.thebiggestloser.com.au
VEGETABLE MUFFINS
Ingredients
1 cup water
½ cup palm sugar, grated
½ tsp each of cinnamon, nutmeg and cardamon powder
2 ½ cups of wholemeal flour (preferably spelt)
2 tsp each baking powder and bi carb’ (preferably low allergy)
1 tbls poppy seeds
2 tbls sunflower seeds
2 tbls pepitas
1 cup chopped walnuts
1 cup each of grated carrot and zucchini
1 cup olive oil180g
300g silken tofu
Method
Boil water and grate in the sugar and add spices. Dissolve and fully cool. Mix all the dried ingredients then add
the carrot, zucchini and omega spread. Beat the tofu with a little whisk and add to the water mixture. Make a well
in the centre and pour in the water mixture. Gently stir to combine. Place in non-stick muffin dishes and bake and
180 degrees Celsius for 40 minutes.
Source: www.thebiggestloser.com.au
MEDITERRANEAN POLENTA PIZZA
Ingredients
1 litre Pura Tone milk
1 cup water
1 1/2 cups quick cooking polenta (cornmeal)
1/3 cup salt reduced tomato pasta sauce
3/4 cup grated Cracker Barrel vintage light cheese
50g baby spinach leaves
1 red capsicum, finely sliced
100g button mushrooms, sliced
8 pitted olives, quartered
1 red onion, cut into thin slivers
4 (40g) fat free pickled artichoke hearts, quartered
1/2 cup basil leaves, torn
Method
Serves 4 (makes 2 pizzas)
1. Bring Pura Tone and water to a gentle simmer in a large saucepan. "Rain" in polenta whisking continuously
until smooth. Stir for 2-3 minutes until very thick. Spread into 2 x 20cm rounds on a baking paper lined pizza pans
or oven trays. Refrigerate for 30 minutes until cool.
2. Spread polenta bases with sauce, then top with half the cheese, spinach, capsicum, mushrooms, olives, red
onion, artichokes and remaining cheese.
3. Bake at 200°C for 15 minutes until golden. Sprinkle with basil leaves and cut into wedges.
Preparation Time: 35 minutes
Cooking Time: 25 minutes + cooling time
Source: www.thebiggestloser.com.au
DUKKAH LAMB AND NECTARINE SALAD
Ingredients
Dukkah Lamb
2 lamb backstraps or fillets (about 500g in total)
½ cup dukkah (see recipe below or use bought one)
2 firm nectarines, stone removed, cut into 8 pieces
100g baby spinach leaves, washed and well drained
100g watercress
6 sprigs fresh mint, picked over
1 avocado, stone removed, cut into 8 wedges
½ small Spanish onion, sliced finely
¼ cup dukkah, extra
Dressing
½ tsp cumin, ground
½ tsp coriander, ground
Pinch ground chilli
1/3 cup olive oil
2 tbsp lemon juice
Salt & pepper to taste
Dukkah
½ cup sesame seeds
½ cup coriander seeds
½ cup each almonds and hazelnuts (you could use your favourite nuts here)
¼ cup cumin seed or 2 tsp ground cumin
¼ teaspoon salt
freshly ground black pepper
Method
Chef: Arianne Spratt
1. Combine all dressing ingredients and mix/shake well to combine. Set aside to let flavours develop.
2. Put the ½ cup of dukkah on a plate and coat the lamb well on all sides. Heat a splash of olive oil in a large
frying pan or grill plate and cook the lamb over medium-high heat. 3 minutes on each side for medium rare (or
longer if you prefer). Remove from heat, cover loosely with foil and rest for 5-10 minutes. Slice thinly across the
grain.
3. Combine remaining ingredients in a serving bowl, toss the lamb through (or plate them individually).
4. Drizzle with dressing and sprinkle with remaining dukkah. Serve immediately.
Dukkah
1. In either the oven or a dry fry pan, separately dry roast the sesame, coriander and cumin seeds and the nuts.
2. Chop the nuts, use a mortar and pestle or use the food processor. If you use a food processor, take extreme
care not to over-process as you don?t want to end up with a paste.
3. Do the same with the seeds, one sort at a time.
4. Mix all the chopped nuts and seeds together and add the salt and pepper.
5. You can make the Dukkah as chunky or fine as you like. Store in an airtight container.
Source: 9am with David and Kim
BLUEBERYY MUFFINS No added sugar
Ingredients
- 1 cup self raising flour, sifted
- 1 cup thickened cream, not whipped
- 3 tbs. dextrose
- 1/2 cup blueberries
Method
Mix all ingredients until just combined. Spoon into a mini-muffin tray. Bake for 10-12
minutes in a preheated 180C oven or until golden brown.
Source: au.tv.yahoo.com/sunrise
ASIAN CHICKEN NOODLE SALAD
Recipe By Zoe Bingley-Pullin
Serves 4
Chicken Ingredients:
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4 chicken thighs, cooked and thickly sliced
100ml of mirin
200ml of water
½ a bunch of coriander
½ a bunch of Vietnamese mint
2 medium carrots, cut into strips
1 red capsicum, cut into strips
250g vermicelli noodle, cooked
Chilli Lime Dressing:
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2 garlic cloves, crushed
1 small red chilli, seeded, chopped finely
2 tbsp. rice vinegar
½ cup of lime juice
¼ cup of peanut oil
1 tbsp. sesame oil
2 tbsp. of fish sauce
1 tbsp. of unfiled agave nectar
Method:
In a large bowl mix all of the chicken ingredients together and toss thoroughly.
In a smaller bowl mix all of the chilli lime-dressing ingredients.
Mix the two bowls together, gently toss and serve on a decorative platter
Source: channelnine.ninemsn.com.au
MUSHROOM AND LEEK FRITATTA
Ingredients:
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400g button or mixed mushrooms (such as Swiss brown and oyster), sliced
1 tbs. extra virgin olive oil
1 leek thinly sliced
2 garlic cloves, crushed
8 eggs,
½ cup grated parmesan
¼ cup of mixed herbs such as basil and flat leaf parsley
Tomato relish, to serve
Method :
1. Preheat the oven to 180°C and lightly grease a 20cm square cake pan.
2. Melt butter with oil in a large frypan over medium-low heat. Add leek and cook for 5
minutes until soft but not browned. Add mushrooms and garlic and stir for 5 minutes, or
until mushrooms are soft.
3. Meanwhile, whisk together eggs, cream and parmesan in a jug. Season. Fill prepared
pan with leek mixture, sprinkle with basil and pour over egg mixture. Bake for 25-30
minutes until lightly browned and set. Cool slightly, then turn out onto a board. Cut into
squares and serve with tomato relish.
Source: Zoe Bingley channelnine.ninemsn.com.au
CHICKEN, SESAME AND APPLE STRAW
Cook Courtney Roulston joined Sonia and David in the MORNINGS studio to tell us how we can
cut the calories in coleslaw.
RECIPE: Chicken, Sesame and Apple Slaw
Serves 4
Ingredients
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2 x 200gm chicken breast, sliced horizontally
2tsp olive oil
½ tsp 5 spice powder
Pinch salt and pepper
2 cups Chinese cabbage
½ cup red cabbage
1 long red chilli, sliced
1 cucumber, sliced
1 granny smith apple, sliced into matchsticks
½ cup each: mint, coriander, basil
Sesame dressing;
1Tb toasted sesame seeds
2Tb lemon juice
pinch white pepper and salt
1tsp sesame oil
1Tb honey
Method
Heat oil in a non stick fry pan over a medium heat. Coat the chicken with 5 spice powder and a
pinch of salt and pepper.
Cook the chicken for 2-3 minutes each side, or until golden.
Remove from the heat and allow to cool slightly, then shred chicken into strips.
Set aside.
Place the cabbages, chilli, cucumber, apple, mint, coriander and basil in a large bowl.
To make the dressing; Place the sesame seeds in a mortar and pestle and grind to a course
paste. Add the lemon juice, pepper, salt, sesame oil and honey. Mix to combine then pour over
the salad. Toss through the shredded chicken until well combine and serve warm. Enjoy!
BEEF AND SPINACH LASAGNE
Ingredients
Cooking oil spray, for greasing
1 brown onion, finely chopped
2 cloves garlic, crushed
400g extra-lean beef mince
700g jar tomato passata
400g low-fat fresh ricotta
½ cups (125ml) skim milk
2 egg yolks
1 tsp ground nutmeg
250g frozen finely chopped spinach, thawed
3 (150g) fresh lasagne sheets
¼ cup (30g) 50% Reduced-Fat Bega So Extra Light Tasty Grated Cheese ¼ cup (20g) finely grated parmesan
Method
1. Preheat oven to 180°C or 160°C fan-forced. Lightly spraya 20 x 30cm ovenproof dish with cooking oil spray.
2. Lightly spray a large saucepan with oil and heat over a medium heat. Add onion and cook, stirring, for 3
minutes or until softened. Add garlic and cook, stirring, for 30 seconds. Add mince and cook, stirring to break
up lumps, for 3-5 minutes or until browned. Add passata and bring to the boil. Reduce heat to low and simmer,
covered, stirring occasionally, for 30 minutes or until sauce has thickened slightly.
3. Meanwhile, put ricotta, milk, egg yolks and nutmeg in a food processor and process until smooth. Add
spinach and stir until well combined.
4. Spread 1 cup of the mince mixture over base of prepared dish. Top with 1 lasagne sheet. Spread 1 cup of the
mince mixture on top, then ¾ cup of the ricotta sauce. Continue layering with remaining lasagne sheets, mince
mixture and ricotta sauce. Sprinkle lasagne with grated cheese and parmesan. Bake for 50 minutes or until
browned and cooked through. Cool for 5 minutes before serving.
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Author: Better Homes and Gardens Magazine - February 2013
SWEET POTATO, PEAR AND HALOUMI SALAD
Ingredients
200g sweet potato, chopped
1 medium pear, thinly sliced
Cooking oil spray, for greasing
50g haloumi, thinly sliced
½ cup (85g) cooked brown rice
30g baby spinach leaves
1 tsp white wine vinegar
Method
1. Preheat oven to 200°C or 180°C fan-forced. Line an oven tray with baking paper. Put
potato and pear on prepared tray. Lightly spray with oil and bake for 30 minutes or until
potato and pear are tender.
2. Meanwhile, lightly spray a medium non-stick frying pan with oil and heat over a high heat.
Add haloumi and cook
for 1-2 minutes on each side or until lightly golden.
3. Put haloumi in a serving bowl. Add potato and pear, rice, baby spinach and vinegar,
tossing gently to combine. Serve immediately.
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Author: Better Homes and Gardens Magazine - February 2013
Rice Salad with Ginger Dressing
Ingredients
250g (1¼ cups) Doongara rice
1 large red capsicum, finely chopped
1 large green capsicum, finely chopped
2 tomatoes, deseeded, finely chopped
3 green shallots, thinly sliced diagonally
½ bunch coriander, leaves picked
1 bunch chives, chopped
1 avocado, chopped
Ginger dressing
1 tablespoon olive oil
1 teaspoon sesame oil
1 lime, zest finely grated
2 tablespoons freshly squeezed lime juice
1 small fresh red chilli, deseeded, finely chopped
1 garlic clove, crushed
4cm piece of fresh ginger, finely grated
Freshly ground black pepper
Notes
PER SERVE: 1003kJ, protein 29.5g, total fat 13.2g (sat. fat 2.8g), cholesterol 78mg, carbs 0.3g, fibre 0.6g,
sodium 66.9mg. Carb exchanges: 0. GI estimate: N/A. Gluten free.
Method
1. Cook the rice in a medium saucepan of boiling water, following packet directions. Drain well. Set aside for 20
minutes to cool.
2. Put the rice, capsicum, tomato, shallot, coriander leaves and chives in a large bowl. Toss to combine.
3. Ginger dressing: Put the olive oil, sesame oil, lime zest, lime juice, chilli, garlic and ginger in a small bowl.
Season with pepper. Whisk to combine.
4. Add the avocado to the salad. Drizzle the dressing over and toss to combine. Serve.
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Author: Diabetic Living 2011 Nov/Dec - Alison Roberts
PEAR, WALNUT AND PARMESAN SALAD WITH MUSTARD DRESSING
Ingredients
80g (8 cups) baby spinach leaves
75g (5 cups) baby rocket leaves
1 large capsicum, cut into thin strips
2 ripe pears, quartered, core removed, thinly sliced
40g parmesan shavings
60g (½ cup) walnut pieces, chopped
Mustard dressing
2 tablespoons white wine vinegar
1½ tablespoons freshly squeezed lemon juice
1 tablespoon extra virgin olive oil
1½ teaspoons wholegrain mustard or gluten-free mustard
1 teaspoon caster sugar
Freshly ground black pepper
Notes
PER SERVE: 531kJ, protein 3.8g, total fat 9.1g (sat. fat 1.6g), cholesterol 3.9mg, carbs 6.7g,
fibre 2.3g, sodium 84.3mg. Carb exchanges: 1⁄3. GI estimate: low. Gluten-free option.
Method
1. Put the spinach, rocket, capsicum and pear in a large serving bowl. Toss to combine.
2. Mustard dressing: Put the vinegar, lemon juice, oil, mustard and sugar in a small bowl.
Season with pepper. Whisk to combine.
3. Top the salad with parmesan and walnuts. Drizzle dressing over to serve.
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Author: Diabetic Living 2011 Nov/Dec - Alison Roberts
SALMON COUS COUS SALAD
Ingredients
100g packet Ainsley Harriott Spice
Sensation Cous Cous
160ml (2⁄3 cup) boiling water
125g can chickpeas, rinsed, drained
15g (1 cup) baby rocket leaves
½ red capsicum, cut into thin strips
½ Lebanese cucumber, halved lengthways, thinly sliced diagonally
210g can no-added-salt red salmon, drained, skin and bones removed, flaked
Notes
NUTRITION INFO
PER SERVE: 1403kJ, protein 28.2g, total fat 13.9g (sat. fat 3.5g), cholesterol 69.2mg, carbs
22.2g, fibre 5.3g, sodium 410.8mg.
Carb exchanges: 1½.
GI estimate: medium.
Method
1 Put the couscous in a medium heatproof bowl. Pour the boiling water over. Stir to combine.
Set
aside for 5 minutes or until liquid has been absorbed. Using a fork, fluff the grains.
2 Add the chickpeas, rocket leaves, capsicum, cucumber and salmon. Toss gently to combine.
Serve.
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Author: Diabetic Living