Healthy Recipes
with Cruskits
for a lighter lunchtime experience
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This information has been prepared by the Arnott’s Nutrition Team as general information. This information
is correct at the time of publication, with every effort made to ensure that it follows the latest nutrition guidelines.
Please consult your dietitian or doctor for advice on your personal dietary requirements. © Campbell Arnott’s 2014
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Healthy Recipes with Cruskits ...................................................................................................3
Using fruit & veggies ........................................................................................................................4
bocconcini tomato & basil............................................................................................................6
baby beetroot, cottage cheese & shallots ..........................................................................7
mixed berries & cinnamon yoghurt........................................................................................8
Using eggs, poultry & cold meats...........................................................................................9
egg, mayonnaise & chives ..........................................................................................................10
prosciutto, pear & parmesan......................................................................................................11
ham with wholegrain mustard & rocket.............................................................................11
smoked chicken caesar ....................... .......................................................................................13
sweet potato & lime avocado with chicken....................................................................14
Using fish .................................................................................................................................................15
broad bean, tuna & feta...............................................................................................................16
red salmon & spanish onion with mustard vinaigrette............................................17
Shopping List .......................................................................................................................................19
Meal Plan .................................................................................................................................................20
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Healthy Recipes with Cruskits
This booklet features recipes that combine great taste with nutrition. The recipes
feature Cruskits, in a range of deliciously light meal and snack ideas, making it
easy for you to enjoy more of the nutritious toppings you love and stay on track
with your health and wellbeing goals.
All recipes have been tested by the Cruskits Chefs. They each serve one person
and are best eaten straight away. Each recipe includes a nutrient analysis per
serve for you to use as a guide to meet your lifestyle needs. The analysis is for the
Cruskits variety suggested in the recipe, but you can swap the varieties around if
you want to.
We hope you enjoy these recipes as much as we’ve enjoyed creating them.
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Using fruit & veggies
4
bocconcini tomato & basil
40g bocconcini
2 baby roma tomatoes, thinly sliced
2 basil leaves shredded
2 tsp caramelised balsamic vinegar
2 Rice Cruskits
Protein
Vitamin C
1 serve veg
Slice bocconcini and tomato. Place onto each Cruskit, sprinkle with basil and
drizzle over balsamic vinegar.
Tip:
Use plain balsamic
vinegar if you don’t
have caramelised
balsamic vinegar
PER SERVE: 826 kJ (198 calories), Protein 13g, Total Fat 9g, Saturated Fat 6g, Carbohydrate 14g, Total Sugars 4g, Fibre 2g, Sodium 264mg, Vitamin C 25mg
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6
baby beetroot, cottage cheese & shallots
2 Tbsp cottage cheese
2 canned baby beetroot, drained & quartered
1 green shallot, thinly sliced
2 Corn Cruskits
Protein
Low fat
Low saturated
fat
Tip:
As a quick & easy breakfast or as
part of a healthy, sweet snack.
Substitute cinnamon & honey
yoghurt with your favourite yoghurt
or reduced-fat ricotta
Spread cottage cheese on each Cruskit, top with baby beetroot and shallots.
PER SERVE: 515 kJ (123 calories), Protein 7.5g, Total Fat 2.4g, Saturated Fat 1.4g, Carbohydrate 17g, Total Sugars 7g, Fibre 2g, Sodium 431mg
mixed berries & cinnamon yoghurt
2 Tbsp mixed, frozen berries
2 Tbsp cinnamon & honey yoghurt
2 Light Cruskits
Vitamin C
1. Allow berries to thaw slightly on a paper towel
2. Spread 1 Tbsp of yoghurt on each Cruskit, top with berries and serve
immediately.
PER SERVE: 412 kJ (99 calories), Protein 3.5g, Total Fat 2g, Saturated Fat 1g, Carbohydrate 15g, Total Sugars 6g, Fibre 1g, Sodium 120mg, Vitamin C 5mg
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8
Tip:
Using eggs, poultry
& cold meats
For per fect hard-boiled eggs,
place eggs in a saucepan of cold
water. B r i n g w a t e r t o a g e n t l e
s i m m e r over medium heat. Simmer
fo r 8 m in s, re m ove e g g s fro m
wate r u sin g a sl o t te d sp o o n
a n d re fre sh u n d e r
co l d wate r.
egg, mayonnaise & chives
2 medium hard-boiled eggs
1 Tbsp low-fat, whole egg mayonnaise
2 tsp chives, finely chopped
2 Light Cruskits
Protein
1. Peel and mash hard-boiled eggs with a fork. Stir through mayonnaise.
2. Spoon egg mixture on each Cruskit and garnish with finely chopped chives.
PER SERVE: 1157 kJ (277 calories), Protein 15g, Total Fat 19g, Saturated Fat 5g, Carbohydrate 12g, Total Sugars 1g, Fibre 0.5g, Sodium 336mg
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10
prosciutto, pear & parmesan
Protein
Fibre
½ cup rocket leaves
40g shaved prosciutto
4 slices fresh pear
20g shaved parmesan
2 Rye Cruskits
Place rocket on each Cruskit, top with shaved prosciutto, pear slices and shaved
parmesan.
PER SERVE: 1174 kJ (281 calories), Protein 20g, Total Fat 13g, Saturated Fat 6g, Carbohydrate 20g, Total Sugars 8g, Fibre 3g, Sodium 1139mg
ham with wholegrain mustard & rocket
2 tsp wholegrain mustard
50g shaved ham (preferably, reduced-salt)
½ cup rocket leaves
2 Rice Cruskits
Protein
Low fat
Low saturated fat
Spread each Cruskit with mustard and top with ham and rocket.
PER SERVE: 457 kJ (109 calories), Protein 11g, Total Fat 2g, Saturated Fat 0.7g, Carbohydrate 11g, Total Sugars 0.7g, Fibre 0.7g, Sodium 383mg
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12
smoked chicken caesar
60g skinless, smoked chicken breast, coarsely chopped
1 medium hard-boiled egg, diced
2 baby cos lettuce leaves, thinly sliced
1 Tbsp low-fat, whole egg mayonnaise
2 Original Cruskits
Protein
Tip:
1. In a small bowl combine chicken, egg, lettuce and mayonnaise. Mix well.
2. Spoon chicken and egg mixture evenly on top of each Cruskit.
Use left-over roast or mashed
sweet potato or substitute
sweet potato with pumpkin
PER SERVE: 1287 kJ (308 calories), Protein 23g, Total Fat 19g, Saturated Fat 5g, Carbohydrate 12g, Total Sugars 1g, Fibre 0.6g, Sodium 324mg
sweet potato & lime avocado with chicken
Tip:
Make the chicken and egg
mixture the night before. Keep
refrigerated, in an airtight
container ready for lunch
the next day
½ cup sweet potato, diced
¼ avocado, cubed
50g skinless, BBQ chicken breast, shredded
1 Tbsp fresh coriander, roughly chopped
1 Tbsp lime juice
2 Corn Cruskits
Protein
Fibre
Vitamin C
1. Pre heat oven to 180oC. Place diced sweet potato on an oven tray lined with
baking paper. Roast for 20 minutes or until soft. Allow to cool
2. In a small bowl combine sweet potato, diced avocado, shredded chicken,
coriander and lime juice.
3. Top each Cruskit with sweet potato mix.
PER SERVE: 1370 kJ (328 calories), Protein 12.5g, Total Fat 21g, Saturated Fat 4g, Carbohydrate 20g, Total Sugars 5g, Fibre 2.5g, Sodium 148mg, Vitamin C 37mg
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14
Using fish
broad bean, tuna & feta
1 cup frozen broad beans
95g can tuna in oil, drained
20g reduced-fat feta
Freshly cracked black pepper
2 Rye Cruskits
Protein
Fibre
1 serve veg
1. Bring a small pot of water to the boil. Add broad beans and cook for 4
minutes, then drain.
2. Peel cooled broad beans and roughly mash with a fork.
3. Place broad bean mix on each Cruskit, top with tuna and crumbled feta.
Season with freshly cracked black pepper.
PER SERVE: 1613 kJ (386 calories), Protein 38g, Total Fat 14.5g, Saturated Fat 4g, Carbohydrate 19g, Total Sugars 2g, Fibre 14g, Sodium 642mg
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16
red salmon & spanish onion with
mustard vinaigrette
¼ cup rocket leaves
95g can red salmon, drained
1 Tbsp finely chopped Spanish onion, plus extra, thinly
sliced to garnish
1 tsp white vinegar
½ tsp wholegrain mustard
2 Original Cruskits
Protein
Calcium
1. In a small bowl combine, salmon, onion, vinegar and mustard.
2. Lay rocket leaves on each Cruskit. Top with salmon mix and garnish with thinly
sliced red onion.
PER SERVE: 930 kJ (222 calories), Protein 20g, Total Fat 11g, Saturated Fat 3g, Carbohydrate 11g, Total Sugars 2g, Fibre 1g, Sodium 231mg, Calcium 195mg
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18
Shopping List
Cruskits Meal Plan
Here is a list of the ingredients you’ll need for the Cruskits recipes, as well as some simple
essentials that you can buy each week and keep on hand in the pantry, fridge or freezer.
A busy lifestyle can make staying on track with your health and wellbeing goals
challenging. It’s not always easy to plan regular meals and make smart choices.
To help, we’ve put together a 7-day meal plan to help guide you.
Veggies
Lettuce
Baby spinach
Rocket
Asian greens
Cherry tomatoes
Tomatoes
Lebanese cucumber
Avocado
Carrot
Celery
Capsicum
Broccoli
Zucchini
Eggplant
Mushrooms
Shallots
Red onion
Corn
Sweet potato
Pumpkin
Fruit
Apple
Pear
Banana
Orange
Lemon
Lime
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Grapes
Melon
Kiwifruit
Passionfruit
Berries
Herbs & spices
Garlic
Mint
Basil
Coriander
Parsley
Chives
Ginger
Fridge or freezer
Skim milk
Goats cheese
Cottage cheese
Reduced-fat ricotta
cheese
Reduced-fat feta
cheese
Light cream cheese
Low-fat cheddar
cheese
Parmesan
Low fat yoghurt
Eggs
Tofu, firm
Hummus
Tzatziki
Eggplant dip
Frozen peas
Frozen broad beans
Frozen berries
Deli, butcher or
fish monger
Chicken breast
Turkey breast
Ham
Prosciutto
Pork mince
Trim lamb
Lean beef
Smoked salmon
In the pantry
Cruskits
Wholemeal bread
Wholegrain cereal/oats
Brown rice
Noodles
Couscous
Quinoa
Pumpkin seeds
Sesame seeds
Unsalted nuts
Canned tuna
Canned salmon
Canned chickpeas
Canned beetroot
Soup
Semi-dried tomatoes
Pesto
Wholegrain mustard
Dijonnaise
Low-fat whole egg
mayonnaise
Honey
Soy sauce, salt reduced
Sweet chilli sauce
Balsamic vinegar
White wine vinegar
Olive oil
This kilojoule-wise meal plan incorporates some of the Cruskits recipes from
this book, along with some healthy dinner recipe suggestions. Consistent with
the Australian Dietary Guidelines, this meal plan makes it easier for you to enjoy
real food, fresh flavours and stay on track.
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Cruskits Meal Plan
Monday
Breakfast
Tuesday
½ cup rolled oats with ½ cup
skim milk, ½ cup blueberries
& 150g low-fat yoghurt
Wednesday
Mixed Berry & Cinnamon
Yoghurt Cruskits (pg 8)
Small skim milk
smoothie (~300ml)
40g wholegrain flake cereal
with ½ cup skim milk & 1
small sliced banana
fruit
Thursday
1 toasted wholemeal English
muffin with 2 tsp reduced-fat
cream cheese, 50g smoked
salmon & baby spinach
Friday
Saturday
1 cup fresh fruit salad
with 200g low-fat yoghurt,
sprinkled with ¼ cup
untoasted muesli
Small skim flat white
Morning tea
Afternoon tea
Dinner
Evening
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Sunday
2 wholemeal pancakes
topped with 1 cup sliced
mixed berries, 100g low-fat
vanilla yoghurt
250ml V8 Fruit & Veg Juice
Small skim flat white
Small skim flat white
Thai Beef Salad: 90g lean,
grilled beef fillet, sliced
tomato, cucumber, capsicum
& red onion, cup bean sprouts,
drizzled with 1 Tbsp Thai-style
dressing & 1 Tbsp unsalted,
roasted peanuts
Sweet Potato, Avocado,
Chicken, Coriander & Lime
Cruskits (pg 14)
Red Salmon, Spanish Onion &
Mustard Vinaigrette Cruskits
(pg 17)
Bocconcini, Tomato & Basil
Cruskits (pg 6)
Prosciutto, Pear & Parmesan
Cruskits (pg 11)
Carrot & celery sticks with
salsa
Small handful (30g) unsalted,
mixed nuts
Grilled Steak with Corn and
Salad:
125g lean beef fillet steak,
barbecued or char-grilled.
Serve with small cob of
corn, grilled with 1 tsp
margarine & salad (baby
spinach, sliced tomato
& cucumber, ¼ avocado,
drizzled with balsamic
vinegar)
Chicken
Kebabs
with
Couscous Salad:
Thread 120g skinless chicken
tenderloins onto pre-soaked
bamboo kebab skewers &
char-grill. Serve with salad of
½ cup cooked couscous, finely
sliced capsicum, shallot, carrot
and baby spinach. Drizzle with
2 tsp olive oil & lemon juice
Singapore Noodles with
Prawns:
125g peeled green prawns
stir-fried, in a non-stick pan
sprayed with olive oil, with
garlic & 1½ cups mixed
vegetables & 1 Tbsp sweet
chilli sauce. Serve with ½
cup cooked hokkein noodles
& sprinkled with 1 Tbsp
toasted sesame seeds
Grilled Lamb Cutlets with
Quinoa Salad:
Char-grill or barbecue 2 trim
lamb cutlets. Serve with a salad
of diced tomato & cucumber,
baby spinach leaves, chopped
parsley & ½ cup cooked quinoa
drizzled with 1 tbsp balsamic
vinegar.
Spring Vegetable Pasta:
¾ cup cooked wholemeal pasta
tossed with 2 cups steamed
spring vegetables (e.g. baby
carrots, asparagus, snow peas,
baby peas, cherry tomatoes).
Serve drizzled with a dressing
of 1 tsp dijon mustard, lemon
juice, fresh thyme & 2 tsp
olive oil
1 slice sour dough toast with
2 tsp peanut butter
250ml V8 Fruit & Veg Juice
1 medium orange
Small skim milk
smoothie (~300ml)
Smoked Chicken
Cruskits (pg 13)
Tuna & Quinoa Salad: With ¾
cup cooked quinoa, 95g can
tuna in oil, diced tomato &
cucumber, baby spinach, 30g
reduced-fat feta & balsamic
vinegar
2 large sushi rolls with
edamame
430g microwave bowl
minestrone soup with 2
small wholegrain crackers
with 2 tsp margarine
Small handful (30g) unsalted,
mixed nuts
Carrot & celery sticks with 2
Tbsp guacamole
Baby Beetroot, Cottage Cheese
& Shallots Cruskits (pg 7)
Teriyaki Lamb Stir-Fry:
125g thinly sliced lamb fillet
stir-fried, in a non-stick pan
sprayed with olive oil, with 2
cups vegetables (e.g. onion,
bok choy, broccoli, carrot), &
1 tbsp teriyaki sauce. Serve
with ½ cup cooked hokkien
noodles
Chicken Tandoori with Raita:
125g skinless chicken
tenderloins marinated in
tandoori paste & char-grilled.
Slice & serve in 2 wholemeal
tortillas topped with 2 tbsp
low-fat natural yoghurt
& mint. Serve with a side
salad drizzled with balsamic
vinegar
Lunch
Omelette made with 2 eggs, ¼
cup grated, reduced-fat cheddar
cheese, sliced capsicum &
mushrooms. Served with 1
slice sourdough toast
250ml V8 Fruit & Veg Juice
250ml V8 Fruit & Veg Juice
Caesar
200g low-fat yoghurt
150ml glass wine
fruit
Frozen yoghurt bar (e.g.
Weiss Bar)
150ml glass wine
½ cup fruit salad with 150
low-fat fromage frais (Fruche)
½ cup sliced strawberries
& 1 passionfruit with 200g
low fat yoghurt
Hot Milo made with 250ml
skim milk with 1 Tbsp Milo
1 cup sliced strawberries with
200g low-fat yoghurt
3 pieces Lindt dark chocolate
1 cup sliced strawberries with
200g low-fat yoghurt
½ pear drizzled with 1 tsp honey
and grilled. Serve topped with
100g reduced-fat ricotta cheese &
1 Tbsp toasted slivered almonds
6,340kJ
(1,515kcal)
6,285kJ
(1,505kcal)
6,320kJ
(1,510kcal)
6,320kJ
(1510kcal)
6,280kJ
(1,500kcal)
6,305kJ
(1510kcal)
6,320kJ
(1510kcal)
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