Pancakes with Blackberry and Honey
4
45
Easy
1 1/2 cups self-raising flour 1/2 cup wholemeal self-raising flour 40g reduced fat polyunsaturated margarine 50g macadamia nuts, toasted 1 egg, lightly beaten 2 egg whites 1 teaspoon baking powder 2 tablespoons caster sugar 375ml buttermilk 200g blackberries canola cooking spray 1/4 cup honey
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1. Sift the flours and baking powder into a large bowl, stir in the sugar. Make a well in the centre. Add the combined egg, egg whites and buttermilk and whisk until the mixture forms a smooth batter. Cover and allow to stand while preparing the butter. 2. To make the blackberry butter, put half the blackberries and the margarine in a bowl and mix gently to combine, taking care not to puree the blackberries. 3. Heat a non stick fry pan over medium heat and coat lightly with canola spray. Pour 1/4 cup of the batter into the pan and swirl gently to distribute the pancake mixture. Cook until bubbles appear on the surface and the underside is golden. Turn and cook the other side until cooked through. Keep warm and cook the remaining batter. 4. Chop the nuts, put in a bowl and stir with honey to combine. 5. Serve pancake stacks topped with a generous dollop of blackberry butter and a spoonful of macadamia nut honey. Sprinkle with the remaining blackberries. Recipe and image reproduced with permission from the Heart Foundation website. For more healthy recipes, visit www.heartfoundation.org.au/recipes.
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Fruity Yoghurt Breakfast Crunch
2
10
Easy
1 mango, peeled and chopped 2 kiwi fruit, peeled and chopped 2 tablespoons fresh orange juice 2 x 170g tubs low fat mango yoghurt 1 cup granola-style breakfast cereal
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1. Mix chopped mango and kiwi fruit with orange juice. 2. Place cereal in 2 breakfast bowls, top with mango and kiwi mix and yoghurt. 3. Eat straightaway or place in the fridge for up to an hour before serving. Tip: Swap mango and kiwi fruit for your favourite or seasonal fruits. Sourced from Healthy Kids at www.healthykids.nsw.gov.au
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High Fibre Power Porridge
4
20
Easy
2 cups rolled oats 2 tablespoons wheatgerm 2 tablespoons ground soy linseed mix 3 tablespoons sunflower seeds zest of 1 orange 1/2 teaspoon mixed spice 250ml reduced fat milk 2 tablespoons soft brown sugar 4 sugar bananas, sliced 1/4 cup shelled pistachio nuts, chopped
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1. Put the oats, wheatgerm, soy linseed mix, sunflower seeds, orange zest, mixed spice and 4 cups of water in a saucepan. Bring porridge to the boil, stirring occasionally, then reduce heat and simmer for 5- 10 minutes or until the oats are soft and creamy. 2. Spoon the porridge into individual bowls, pour over the milk and sprinkle with the brown sugar. Top with sliced banana and pistachio nuts. Recipe and image reproduced with permission from the Heart Foundation website. For more healthy recipes, visit www.heartfoundation.org.au/recipes.
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Mango and Passionfruit Breakfast Smoothie
1
5
Easy
1 small mango or 2 frozen mango cheeks, peeled 3/4 cup reduced fat milk 1/4 cup reduced fat natural yoghurt 1 tbs honey 1 tsp wheat germ 1/4 cup crushed ice 1/2 passionfruit (see Tip)
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1. Place the fruit into a blender with the milk, yoghurt, honey, wheat germ and ice. Blend until smooth and serve immediately in a chilled glass. Tip: Stir the passionfruit into the smoothie after the rest of the ingredients have been blended together. Recipe and image reproduced with permission from the Heart Foundation website. For more healthy recipes, visit www.heartfoundation.org.au/recipes.
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Salmon, Ricotta and Quinoa Cups (gluten free)
6
55
Medium
1/3 cup quinoa 2/3 cup water 1 fresh corn cob, husk removed 6 large eggs 200g reduced fat ricotta cheese 210g can red salmon, drained and flaked 1 cup gated zucchini (1 small-medium) 2 green shallots, thinly sliced 3/4 cup grated reduced fat tasty cheese
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1. Grease a 12-hole (1/3 cup capacity) non-stick or silicone muffin tray. Preheat oven to 190°C (170°C fan-forced). 2. Place quinoa and water in a small saucepan. Bring to boil. Reduce heat, simmer covered for about 10 minutes or until all liquid has been absorbed. Remove. Stand covered for 10 minutes. 3. Cut corn kernels from the cob. 4. Whisk the eggs and ricotta in a large bowl until combined. Stir in quinoa, corn, salmon, zucchini, shallots and grated cheese. 5. Spoon mixture evenly into muffin tray. Bake in preheated oven for 20-25 minutes or until set and light golden. Stand quinoa cups in muffin tray 10 minutes, then loosen edges and remove. Makes 12. Tips: Recipe can be prepared a day ahead. Keep cooked quinoa cups refrigerated in a container until required. Try serving quinoa cups warm with salad for a tasty gluten free lunch or light dinner. Swap salmon with 185g can light tuna in springwater, if preferred. Sourced from Healthy Kids at www.healthykids.nsw.gov.au
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Veggie Quesadillas
6
40
Medium
8 (384g packet) multigrain tortillas 1/3 cup tomato salsa 1 1/3 cups grated reduced fat tasty cheese 400g can no-added-salt red kidney beans, drained 1 cup grated carrot 1 cup (30g) baby spinach leaves Olive oil cooking spray 1 avocado, peeled and chopped 1 tablespoon lemon juice
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1. Lay 4 tortillas on a clean surface. Spread with tomato salsa and sprinkle with half the grated cheese. 2. Top each one evenly with kidney beans, grated carrot and spinach leaves. Sprinkle with remaining grated cheese. Cover with the remaining 4 tortillas. 3. Heat a large non-stick frying pan and grease with cooking spray. Add one filled tortilla, cook over a medium heat for about 3 minutes or until golden underneath. Using an egg slide, carefully turn and cook other side until golden. Remove from pan. 4. Repeat step 3 with remaining filled tortillas to make 4 quesadillas. Cool then cut each into 6 wedges. 5. Mash avocado with lemon juice in a small bowl. Serve with quesadillas if desired. Tips: Recipe can be cooked a day ahead. Keep cooked quesadillas refrigerated in a container until required. These tasty quesadillas can also be eaten warm as an after school snack or served as a light dinner with a salad. Sourced from Healthy Kids at www.healthykids.nsw.gov.au
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Tuna Nicoise Salad with Wholegrain Croutons
4
30
Easy
500g chat potatoes, quartered 4 eggs 200 baby green beans, ends trimmed 2 slices wholegrain bread, crusts removed Olive oil cooking spray 1 small Cos lettuce 425g can tuna in springwater 200g grape or cherry tomatoes, halved 8 pitted black olives 1/3 cup 99% fat free French dressing
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1. Boil, steam or microwave potatoes until just tender, drain. 2. Place eggs in a small saucepan, cover with cold water and bring to the boil. Boil 5 minutes then drain and rinse under cold water. Peel shells from eggs and cut into halves. 3. Cover beans with boiling water, stand 1 minute then drain, refresh under cold water and drain again. 4. To make croutons, tear bread slices into small pieces, spread over an oven tray and spray with cooking spray. Place under a preheated grill for 1-2 minutes until crisp and golden. 5. Divide lettuce leaves between 4 serving bowls, top with flaked tuna, potatoes, eggs, beans, tomatoes and olives. 6. Drizzle with dressing and sprinkle with croutons. Serve straightaway. Sourced from Healthy Kids at www.healthykids.nsw.gov.au
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Greek Salad
6
10
Easy
1/2 red onion, sliced 4 ripe tomatoes, cut into wedges 12 black olives 125g reduced-fat feta cheese, diced 1 spring onion, sliced 1 cucumber, peeled, seeded & cubed 2 tablespoons parsley, chopped 1/2 cup reduced-fat greek salad dressing 2 handfuls English spinach leaves, washed & drained
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1. Combine ingredients in a serving bowl and mix well. Variation: Add 185g can tuna in brine, drained. Tip: Serve as an accompaniment to any grilled or barbecued meats, fish or chicken.
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Avocado and Bean Salad in Lettuce Baskets
4
20
Easy
300g can red kidney beans, rinsed & drained 1 small red onion, finely chopped 2 tablespoons mild bottled tomato salsa 2 tablespoons chopped fresh coriander 8 large iceberg lettuce leaves, washed 2 tablespoons reduced fat natural yoghurt 130g can corn kernels, drained 1 green capsicum, chopped 2 vine ripened tomatoes, chopped 1 large avocado, chopped 100g toasted corn chips
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1. Put the corn, kidney beans, red onion, capsicum, tomatoes and avocado in a bowl and mix to combine. 2. Fold through the salsa and coriander. Spoon the salad into the lettuce leaves. 3. Top each lettuce cup with a dollop of yoghurt and a sprinkling of lightly crushed corn chips. Recipe and image reproduced with permission from the Heart Foundation website. For more healthy recipes, visit www.heartfoundation.org.au/recipes.
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Indian Lamb Salad Roll
4
15
Easy
2 tablespoons low fat natural yoghurt 2 tablespoons mayonnaise 2 teaspoons fruit chutney 1 teaspoon curry powder 1 large Lebanese cucumber 1 large carrot, grated 1/4 cup fresh mint leaves 4 wholegrain bread rolls, halved 4 baby Cos lettuce leaves 200g (about 8 thin slices) lean roast lamb, trimmed of fat
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1. To make the curry mayonnaise, combine yoghurt, mayonnaise, chutney and curry powder in a small bowl. 2. Using a vegetable peeler, slice the cucumber lengthways into long thin ribbons. 3. Combine carrot and mint leaves. 4. Spread the base and top of each roll with curry mayonnaise. 5. Top bases with lettuce, lamb, cucumber, carrot and mint leaves. Replace roll tops. Tips: Recipe can be prepared several hours ahead. Wrap filled rolls in greaseproof paper or plastic wrap and keep refrigerated until required. Substitute lamb with lean roast beef or chicken, if preferred. Sourced from Healthy Kids at www.healthykids.nsw.gov.au
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Chicken Satay with Crunchy Cabbage Salad
4
60
Difficult
400g skinless chicken breast fillet1 1/2 tablespoons sweet chilli sauce 2 teaspoons peanut oil 1 1/2 tablespoons lemon juice Crunchy cabbage salad 1/4 Chinese cabbage, finely shredded 1 carrot, finely shredded 1 red capsicum, cut into fine strips 2 tablespoons sesame seeds, toasted Satay sauce 2 tablespoons peanut oil 2 cloves garlic, crushed 1 onion, finely chopped 1/4 cup peanut butter 270ml reduced fat coconut milk
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1. Soak 12 bamboo skewers in cold water for 20 minutes. 2. Cut the chicken into thin strips then thread onto skewers. 3. Lightly brush the skewers with oil and put on a foil-lined grill tray. Grill under a high heat, turning a couple of times during cooking until the chicken is tender. 4. To make the satay sauce, heat the oil in a small pot, add the garlic and onion and cook over a medium heat for 5 minutes or until golden. Add the peanut butter, coconut milk, sweet chilli sauce and lemon juice and simmer for 10 minutes or until the sauce thickens. 5. To make the cabbage salad, put the cabbage, carrot, capsicum and sesame seeds in a bowl and toss to combine. 6. To serve, place mounds of salad onto plates, top with chicken skewers and drizzle with the satay sauce. Recipe and image reproduced with permission from the Heart Foundation website. For more healthy recipes, visit www.heartfoundation.org.au/recipes.
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Veggie Fritters
4
25
Easy
1 medium zucchini 310g can sweet corn kernels (no added salt), drained 1 small carrot 1 small Spanish onion 1/4 cup wholemeal self-raising flour 1/2 teaspoon ground cumin A pinch of cinnamon 3 eggs, separated Olive oil cooking spray Tzatziki to serve Cherry tomatoes and salad greens to serve
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1. Preheat oven to 150°C. 2. Grate zucchini, carrot and onion into a large bowl along with the drained corn. Add flour, cumin and cinnamon. 3. Stir through the egg yolks and season with freshly ground black pepper. 4. Whisk the egg whites until firm peaks form and gently fold through the egg yolk mixture. 5. Spray a large frying pan with olive oil and heat over medium heat. 6. Place two tablespoons of the mixture into the pan and cook for two minutes on each side, or until golden brown. 7. Remove the fritters from the pan and keep these warm in the oven. Repeat the process with the remaining mixture. 8. Serve with tzatziki, cherry tomatoes and mixed green leaves.
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Warm Roasted Vegetable Salad
4
50
Easy
300g butternut pumpkin, peeled and chopped into 2cm cubes 2 potatoes, peeled and chopped into 2cm cubes 1 capsicum, seeded and cut into large pieces 1 onion, chopped into eighths 100g flat mushrooms, quartered Olive or canola oil spray 1 bunch English spinach leaves, washed and drained Dressing 1 tablespoon balsamic vinegar 1 teaspoon olive oil 1 tablespoon honey 1 tablespoon fresh basil, chopped
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1. Preheat oven to 220˚C. Line a large baking tray with baking paper. 2. Place pumpkin and potato in a microwave dish with a little water, cover with cling film and cook in microwave on HIGH (100%) for 4 minutes. 3. Toss pumpkin, potato, capsicum, onion and mushrooms together then spread in a single layer over tray. Lightly spray with oil. Bake for 30-40 minutes, turning after 15 minutes. 4. Mix dressing ingredients in a small bowl. When vegetables are cooked, pour over dressing. 5. Line serving dish with spinach leaves and pile roast vegetables on top. Serve immediately. Tips: Serve with roast meat. Try including sweet potato, zucchini, carrots, beetroot, squash and baby eggplant when in season.
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San Choy Bau
4
35
Medium
Canola or olive oil cooking spray 500g lean pork mince 1 clove garlic, crushed 1 teaspoon grated fresh ginger 200g green beans, thinly sliced 1 large carrot, grated 4 green shallots, thinly sliced 2 tablespoons salt-reduced barbecue sauce 1 tablespoon salt-reduced soy sauce 1/3 cup coriander leaves 8 large butter lettuce leaves 1 cup bean sprouts, ends trimmed
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1. Heat a wok or large non-stick frying pan and grease with cooking spray. 2. Add mince, garlic and ginger and cook for 5-10 minutes over a high heat until mince is evenly browned, breaking up any large pieces with a wooden spoon. 3. Add beans, carrot and shallots and stir over hear a further 1-2 minutes. 4. Stir in sauces and coriander leaves. Remove from heat. 5. Spoon mince mixture onto lettuce leaves and top with bean sprouts. 6. To eat, wrap up leaves to enclose filling. Tip: We used butter lettuce leaves but you could use iceberg or baby cos lettuce if preferred. Sourced from Healthy Kids at www.healthykids.nsw.gov.au
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Chicken Schnitzel With Coleslaw
4
25
Easy
2 slices wholegrain bread 1 tsp dried thyme 1/3 cup low-fat natural yoghurt 1/4 cup water 2 skinless chicken breasts, sliced in half long-ways olive or canola oil spray 1/2 cabbage, finely chopped 1 carrot, grated 1 apple, grated 1/3 cup low-fat natural yoghurt, extra 2 tsp Dijon mustard 1 tsp lemon juice (or vinegar
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1. Add the bread to a food processor or blender to make breadcrumbs. Alternatively, use a grater. 2. Combine the breadcrumbs in a shallow bowl with the herbs. 3. Combine yoghurt and water in a shallow bowl and stir to mix well. 4. Coat each piece of chicken with yoghurt mixture, then again with breadcrumb mixture. 5. Lightly spray a frying pan with cooking oil and place on low to medium heat. 6. Cook the schnitzels for 5 minutes or until golden. Flip over. 7. Cook for 5 minutes or until cooked through. Coleslaw 1. In a small bowl, combine the yoghurt, mustard and lemon juice and mix well. 2. Combine cabbage, carrot and apple in a large bowl. 3. Stir through the yoghurt and mustard dressing. LiveLighter ® State of Western Australia 2013. Reproduced with permission.
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Sweet Chilli Chicken and Noodle Salad
4
25
Medium
200g dried rice stick noodles 2 cups chopped cooked skinless chicken breast 1 red capsicum, cut into thin strips 200g snow peas, cut into thin strips 5 green shallots, thinly sliced 1 small bunch coriander, roughly chopped 2 tablespoons lime juice 2 tablespoons sweet chilli sauce 2 tablespoons salt reduced soy sauce 2 teaspoons sesame oil 2 teaspoons toasted sesame seeds, to garnish
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1. Prepare noodles as directed on packet. Drain, rinse under cold water then drain again and chop roughly with kitchen scissors. 2. Combine noodles, chicken, capsicum, snow peas, shallots and coriander. 3. To make dressing, whisk together lime juice, sweet chilli sauce, soy sauce and sesame oil. 4. Add dressing to noodle salad and toss gently to mix well. 5. Garnish with toasted sesame seeds. Tip: To toast sesame seeds, stir over heat in a small ungreased frypan until light golden. Be careful not to burn them. Sourced from Healthy Kids at www.healthykids.nsw.gov.au
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Chicken, Cheese and Pineapple Burgers
4
25
Easy
500g (4) skinless chicken schnitzel breast steaks, trimmed of fat 1 teaspoon Cajun seasoning Canola or olive oil spray 4 slices fresh pineapple 4 large round wholegrain rolls 4 reduced fat tasty cheese slices 1/2 ripe avocado, mashed 1 baby cos lettuce 1/3 cup reduced salt barbecue sauce
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1. Dust the chicken breast steaks with Cajun seasoning to coat lightly. 2. Heat a large, non-stick frying pan or barbecue plate and grease with cooking spray. Add chicken steaks and cook for 2-3 minutes on each side or until cooked through. 3. Remove chicken steaks from heat, set aside and keep warm. 4. Re-grease the frying pan or barbecue plate with cooking spray, add pineapple slices and cook until lightly browned. 5. Split roll in half, place cheese slices on top halves then cook under a preheated grill until rolls are lightly toasted and cheese is melted. 6. Spread mashed avocado over roll bases. Top with lettuce leaves, chicken steaks and pineapple slices. 7. Drizzle with barbecue sauce, replace roll tops and serve straightaway. Tip: Chicken breast schnitzel steaks are available from most supermarkets and chicken shops. If they aren't on display, ask staff at your chicken shop to get some for you. Sourced from Healthy Kids at www.healthykids.nsw.gov.au
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Chicken and Veggie Pie
4
50
Medium
4 small chicken breasts, skin removed 2 cups chicken stock 2 tablespoon dry sherry or white wine (optional) 1 bay leaf or bouquet garni sachet 700g mixed vegetables of choice (carrots, cauliflower, leeks, cabbage, asparagus, baby corn, peas) 2 teaspoons cornflour 2 tablespoons low-fat milk 2 tablespoons chopped mixed herbs (parsley, thyme, oregano, marjoram) or 1 teaspoon dried mixed herbs Freshly ground or cracked black pepper, to taste 6 sheets filo pastry olive or canola oil spray
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1. Preheat oven to 200°C. 2. In a large covered pan, slowly poach chicken breasts in chicken stock, sherry and bay leaf for 15–20 minutes depending on size. Cut vegetables into bite-sized pieces and add to the pan. Cover and continue to cook for 5 minutes. Remove the bay leaf and place chicken and vegetables into a deep pie dish, leaving behind the juices. 3. Mix cornflour with milk and add to juices, bringing to the boil to thicken. Add herbs and season with pepper. Pour sauce over chicken and vegetables. 4. Prepare pastry crust by spraying every second sheet of filo with a little oil and layering sheets on top of each other. Place over top of dish, scrunching up slightly. Spray with a little oil and bake until crisp and brown. Serve immediately. Tips: To reduce the fat content, filo may be brushed with beaten egg white instead of oil. This dish may be served as a casserole without the filo pastry. Serve with rice or mashed potato.
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Beef, Broccoli and Snow Pea Stir Fry
4
25
Easy
250g cooked Hokkien egg noodles 1 medium brown onion, diced 1 teaspoon ginger, peeled and grated 1/2 head broccoli, cut into florets 100g snow peas, ends and strings removed 1/2 tablespoon reduced-salt soy sauce 400g rump steak, sliced 2 teaspoon oil 2 tablespoon water 1 tablespoon oyster sauce 2 cloves garlic, crushed 1 teaspoon cornflour 1 teaspoon chilli sauce
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1. Prepare noodles following packet directions. 2. Heat oil in pan, stir-fry beef in two batches, set aside and keep warm. Add onion, garlic and ginger, cooking until onion is translucent. Add broccoli, snow peas and water, cooking until vegetables soften. Return beef to pan. 3. In a small bowl combine water, cornflour and sauces. Stir through beef and vegetables and allow to bubble and thicken. Tips: Substitute 400g lean pork leg steak for beef. Replace broccoli and snow peas with other vegetables, eg: Chinese cabbage, bok choy and sliced carrots.
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Family Frittata
6
95
Medium
Olive oil cooking spray 1 large onion, peeled and chopped 2 cloves garlic, finely chopped 1 tablespoon water 2 zucchini, grated 200g sweet potato, peeled and grated 1 slice or 50g lean bacon trimmed of visible fat, finely diced 1 cup grated reduced fat tasty cheese 1 1/2 cups wholemeal self-raising flour 7 eggs
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1. Preheat oven to 180°C and spray a large baking dish with olive oil. 2. Place onion and garlic into a saucepan with a tablespoon of water and cook for 1-2 minutes, or until softened. 3. Place onion and garlic mixture into a large mixing bowl and add remaining ingredients until well combined. 4. Pour into baking dish and bake for 60-70 minutes. 5. Stand in dish for five minutes and slice into 6-8 squares. 6. Serve with a green salad or steamed vegetables. Tip: To make this recipe as individual frittatas, spoon mixture into large muffin tins and reduce cooking time to 20 minutes.
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Baked Beans on Wholegrain Toast
1
3
Easy
1 thick slice wholegrain bread (we used sourdough) ½ cup salt-reduced canned baked beans 1 handful baby spinach leaves 1 tablespoon grated cheese continental parsley, chopped, for garnish
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1. Heat beans in the microwave for 1 minute on high (or stovetop). 2. Grate cheese and set aside. 3. Toast bread and lay spinach leaves over the top. 4. Pour over beans and then cheese. 5. Garnish with parsley. Health tips Did you know baked beans are a legume? Typically they are navy beans. Why not try making this in a toasted sandwich maker? Baby spinach contains fibre, vitamins A, K, C and folate, and many different types of helpful phytochemicals and antioxidants including beta-carotene, lutein and zeaxanthin. Choosing reduced-salt baked beans is a good idea to cut down on how much salt you eat. Themajority of salt we eat is in packaged foods.
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Banana Porridge with Maple and Pecans
4
20
Easy
1½ cups rolled oats 3 cups light milk 2 bananas, sliced ½ teaspoon ground nutmeg 2 tablespoons maple syrup 1/3 cup pecan nuts
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1. Combine oats, milk, sliced banana and nutmeg in a saucepan and bring to the boil. 2. Reduce heat and simmer for around 5 minutes until porridge thickens. 3. Spoon into bowls and drizzle with maple syrup and top with pecans. Health tips Oats are a whole grain and have a low GI which means they are better for blood glucose levels and provide longer lasting energy. Why not try apple or pear with honey, cinnamon and walnuts? Pecan nuts are rich in fibre, healthy fats, vitamins, minerals and antioxidants. Light milk is a better choice than whole milk as it’s lower in saturated fat and kilojoules.
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Bircher Muesli with Apple
4
15
Easy
2 cups rolled oats 2 red apples (skin on), grated 1 tablespoon chia seeds ¼ cup sultanas ½ teaspoon cinnamon 1 tablespoon honey 2 cups light milk 1 cup light natural yoghurt 200g light vanilla yoghurt ¼ cup slivered almonds
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1. Combine all ingredients except vanilla yoghurt and almonds in a bowl and stir to combine. 2. Refrigerate overnight. 3. Serve the next morning with a dollop of vanilla yoghurt and garnish with almonds. Health tips Did you know seeds such as chia are rich in fibre and healthy fats? Why not try using pear instead of apple? Or canned unsweetened apple instead of fresh? Rolled oats are a whole grain and whole grains are better for your health than refined grains. Using light milk and yoghurt reduces the saturated fat and kilojoules per serve.
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Egg and Avocado Muffins
1
15
Easy
2 eggs ½ avocado, sliced thinly A handful of baby spinach leaves 1 teaspoon extra virgin olive oil 1 mixed grain English muffin Sumac, for garnish
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1. Poach eggs until they are done to your liking. 2. Split and toast muffin and lay the spinach leaves on each half. 3. Place sliced avocado over the spinach and top with the eggs. 4. Drizzle with olive oil and sprinkle with sumac (or pepper). Health tips Did you know eggs are super nutritious containing 11 essential vitamins and minerals? The Heart Foundation says you can enjoy 6 eggs a week. Why not try scrambling the eggs instead? This breakfast really satisfies thanks to the power of the protein in the eggs and the good fats in the avocado. Wholegrain muffins are healthier than the white kind and a good source of fibre.
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Fruit and Yoghurt with Granola Topping
1
10
Easy
1 cup fruit pieces (e.g. rockmelon and raspberry) 200g low-fat Greek style natural yoghurt 1/3 cup granola 1 tablespoon chopped nuts (e.g. slivered almonds)
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Place fruit pieces in a glass or bowl, pour over yoghurt and top with granola. Garnish with nuts. Health tips Did you know traditional Greek style yoghurt is thicker, higher in protein and more filling because it is strained which removes some of the water. Natural Greek yoghurt has no sugar added but the natural sweetness of the fruit and the sweetness in the granola makes this combination nicely balanced in flavour. Why not try muesli instead of granola? Or a variety of different nuts-whateveris in the cupboard! Granola is a type of muesli that is toasted into crunchy clumps and contains wholegrains. Skipping breakfast can set you up for unhealthy snacking through the morning- this delicious breakfast is fast and healthy
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Poached Egg, Spinach and Mushrooms with Za’ater
1
15
Easy
1 wholemeal Lebanese bread 2 teaspoons olive oil 6 button mushrooms, sliced 1 cup English spinach 1 egg 1/2 teaspoon za’atar spice mix (plus a pinch for garnish)
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1. Heat oil in a small pan and cook mushrooms 5 minutes until softened. Add Za’atar. 2. Add spinach leaves, turn off the heat and allow to wilt in the pan. 3. Poach egg in the microwave (or saucepan). 4. Spoon mushrooms and spinach on serving plate, top with poached egg and a sprinkle of Za’atar to garnish. 5. Serve with pieces of warm bread. Health tips Did you know eggs are nutritious and contain protein to help fill you up. Why not try rolling the mushrooms, spinach and egg inside the bread to make a breakfast wrap? Look for wholemeal Lebanese bread with lower salt content. Hot breakfasts in cafes can be very large serving sizes and often swimming in butter and salt. This one is light and healthy with the goodness of vegetables and wholegrains.
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Wholegrain Toast with Sardines, Rocket and Lemon
1
5
Easy
2 slices wholegrain bread, toasted 1 x 100g can sardines in oil, drained 1 handful of baby rocket leaves 2 sprigs Continental parsley, roughly chopped ½ lemon, for juice
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1. Arrange rocket on a serving plate. 2. Toast bread, place on top of rocket. 3. Place the drained sardines over the toast and sprinkle with parsley. 4. Squeeze lemon over sardines to serve. Health tips Did you know canned sardines are rich in omega-3 polyunsaturated fats that benefit the heart and brain? Their edible bones also contain calcium to help keep our bones healthy. Why not try canned mackerel instead of sardines, or sardines in tomato sauce? Sourdough bread is made with natural yeast starter culture and has a longer fermentation that some say make it easier to digest. Sourdough bread also has a lower glycemic index (GI) that helps with managing blood glucose levels. Continental parsley adds great flavour but it’s also nutritious, similar to leafy greens.
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Banana Smoothie
1
5
Easy
1 banana (ripe and soft is best) 200 ml light (or skim) milk Pinch of nutmeg ¼ teaspoon vanilla essence
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1. Peel banana and slice pieces into blender jug. 2. Add milk, nutmeg and vanilla. 3. Process until smooth. Health tips Did you know bananas have a low glycemic index (GI)? Why not use frozen banana to make it thick-shake style? Or add a teaspoon of cocoa powder for a choc-banana version? Or use half yoghurt, half milk for a thicker texture and tangy flavour? Or add a teaspoon of peanut butter for a nutty flavour? Light milk is the healthier choice for adults and children after the age of two years because it has fewer kilojoules and less saturated fat. Smoothies are a great way to use up over-ripe bananas and reduce your household food waste. Once the banana is too soft, put it straight into the freezer (skin and all) or slice into chunks and freeze in a suitable airtight container.
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Corn Thins with Cheese and Apple
1
5
Easy
2 corn thins (we used multigrain) 2 x 20g slices cheddar cheese 1 medium size apple (we used pink lady)
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Method 1. Lay the cheese over the corn thins. 2. Cut the apple in half through the middle and take off two slices with ‘stars’. 3. Top each slice of cheese with a slice of apple, and serve the remaining apple on the side. Health tips Did you know hard cheeses like cheddar are high in calcium? Why not try a different apple variety such as Granny smith, or even a firm pear? Or switch the cheese for nut paste (e.g. peanut butter)? You could also use a different wholegrain crispbread or even toast, or a different cheese such as Jarlsberg, Swiss or Edam. Apples are a common fruit but they deserve superfood status because of their polyphenol antioxidant content. Most antioxidants are found in the skin so make sure you eat your apple skin and all. Cheese and crackers are a common snack but they tend to use high fat, high salt, low fibre crackers. This version has the cheese served with lighter, wholegrain crackers and the goodness and hunger-busting power of apple.
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Crispbread, Carrot Sticks and Tatziki Dip
1
15
Easy
25g (about 4 medium) wholegrain crispbread 1 small carrot 1/4 Lebanese cucumber, finely chopped 1/3 cup low fat Greek style natural yoghurt 1 small clove garlic, crushed 4-5 mint leaves, chopped
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1. Make dip by mixing yoghurt, garlic, chopped cucumber and mint. 2. Slice carrot into sticks. 3. To serve, arrange the crispbread and carrot sticks around the dip. Health tips Did you know wholemeal crispbreads are packed with nutritious whole grains that help look after your heart and your digestive health? Why not try taking this to school or work? Or use celery, snowpeas or capsicum instead of carrot? Wholegrain crispbreads are a healthy staple to keep in your pantry and make great snacks or the base of a light meal with healthy toppings like tomato, cheese, nut paste, hummus, ricotta or fruit. Most packaged biscuits and dip are high in saturated fat and salt. This dip is light and tasty and goes well with the crisp and crunchy crispbread and veggies.
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Rye Crispbread With Ricotta and Cocoa Dusted Strawberries
1
5
Easy
2 wholegrain rye crisp bread (we used multigrain rye) 2 tablespoons light ricotta 4-5 strawberries, hulled 1 teaspoon powdered drinking chocolate
/SiteAssets/rye-crispbread-with-coco-dusted-strawberries.jpg
1. Spread crispbread with ricotta 2. Slice strawberries and place on top 3. Dust with chocolate powder (we used a tea strainer) Health tips Did you know cocoa powder and drinking chocolate (cocoa powder plus sugar) is very low in fat? It’s a great way to get the flavour of chocolate without all the kilojoules, and dusting looks great too. Why not try banana instead of strawberries? Or frozen berries when fresh are out of season? Strawberries contain vitamin C, folate and high levels of flavonoid antioxidants. Muffins and cupcakes are popular snacks but are high in sugar, saturated fat and kilojoules. This snack is a healthy combination of whole grains, fruit and dairy and is light on the kilojoules.
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Banana Walnut Mini-Muffins
3
10
Medium
2 ripe bananas, mashed 2 tablespoons oil (e.g. canola, rice bran, sunflower) 1 cup light milk 1 egg ½ teaspoon vanilla extract ½ teaspoon ground cinnamon ¾ cup wholemeal SR flour ¾ cup white SR flour ½ cup rolled oats ½ cup chopped walnuts ½ cup brown sugar Oil spray for greasing
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1. Preheat oven to 1800 C. 2. Combine mashed banana, oil, milk, egg and vanilla and set aside. 3. In a large bowl, whisk together flour, cinnamon, oats, walnuts and brown sugar. 4. Add wet ingredients to the dry ingredients and stir gently until just combined. 5. Spray a 12 cup mini-muffin tray with oil and spoon in mixture evenly. 6. Bake for 30-35 minutes or until a skewer poked in the centre of a muffin comes out clean. 7. Cool in the tin for around 5 minutes and then take them out to cool on a wire rack. Health tips Did you know throwing food in the bin creates greenhouse gases that contribute to climate change? If your bananas are overripe, simply put them in the freezer and take them when you’re ready to bake. Why not bake, batch and freeze, then take them out a few at a time when you want them. Whole grains such as wholemeal flour and rolled oats are better for you because they contain more fibre, vitamins and phytochemicals. Muffins you see in cafes are way too large and usually made with white flour and butter while these are petite portions, made with oil not butter, and have the goodness of wholemeal flour, oats and nuts.
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Beef and Avocado Roll with Mexican Salsa
1
10
Easy
1 wholemeal roll 1 slice lean roast beef 1 tablespoon Mexican salsa 3 tomato slices 5-6 Lebanese cucumber slices 1 handful lettuce leaves 1 handful fresh coriander leaves ¼ lime, for juice
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Method 1. Slice roll in half and spread bottom half with salsa and the top half with avocado. Squeeze lime over avocado. 2. Place roast beef over the salsa, squeeze remaining lime over beef, then layer cucumber and tomato on top. 3. Top with lettuce and coriander leaves and add the top half of the roll to serve. Health tips Did you know avocado is a source of healthy monounsaturated fats? Why not try lean chicken or turkey instead of beef? Or a veggie burger? Lean beef contains iron for healthy blood and optimal energy levels. Store-bought burgers tend to be high in saturated fat and salt, and low on veggies. This roll is light, packed with veggie goodness and filling. Enjoying wholegrain bread for your lunch helps you reach your daily fibre target.
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Cheese and Tomato Toastie
1
10
Easy
2 slices wholegrain bread (we used soy linseed) 1 thin slice of cheese (20g) 1 small or half a medium tomato 4 basil leaves, torn or roughly chopped
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1. Lay cheese on a slice of bread. Slice tomato over the top. 2. Sprinkle basil over tomato and place the other slice of bread on top. 3. Toast until bread is nicely browned and cheese is melted. 4. Slice in half to serve. Health tips Did you know choosing wholegrain bread helps you reach your daily wholegrain target for good health? Why not try using different cheeses such as smoked cheese, Edam or Swiss for a different flavour. Tomatoes contain vitamin C and an antioxidant called lycopene that may help men maintain a healthy prostate. This toastie is healthier because it’s made on wholegrain bread and contains tomato and fresh basil.
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Chicken Salad Sandwich with Carrot Sticks and Hummus
1
15
Easy
2 slices wholegrain bread 60g cooked chicken, diced 1 tablespoon whole egg mayonnaise 1 tablespoon walnuts, finely chopped 1 stalk Continental parsley, chopped 2 lettuce leaves (e.g. cos, iceberg or butter) 1 small carrot, sliced into sticks 1/3 cup hummus (make your own or use ready-made)
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1. Slice carrots into sticks and place hummus into serving dish (or onto serving plate) 2. Combine chicken, parsley and walnuts and mix together with mayonnaise in a small bowl. 3. Spread mixture onto a slice of bread and top with lettuce. 4. Top with the remaining slice of bread and cut in half to serve with carrot and hummus. Health tips Did you know hummus is made with chickpeas? It’s a great way to enjoy legumes. Why not try using pecan nuts or pistachios instead of walnuts? For a vegetarian version, substitute the chicken with tempeh (a fermented food made with soy beans similar to tofu). The protein from the chicken and hummus, and the vegetables, help make this sandwich more filling to see you through the afternoon. Hummus is widely available ready-made. Choose one with the lowest sodium (salt) content by checking the nutrition information on the label.
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Egg and Mayo Sandwich with Baby Spinach and Cucumber
1
15
Easy
1 hard-boiled egg, shelled and cooled 2 slices wholegrain bread Handful of baby spinach leaves 4-5 slices Lebanese cucumber 2 teaspoons whole egg mayonnaise ¼ teaspoon dried dill (or 1 tablespoon fresh chopped) Cracked pepper
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1. Mash egg with a fork and mix with mayonnaise, dill and cracked pepper to taste. 2. Lay cucumber slices over one slice of bread and spread egg mixture over the top. Top with spinach leaves. 3. Place the other slice of bread on top and slice in half to serve. Health tips Did you know a hard-boiled egg takes around 8 minutes to cook once the water is boiling? Boiled eggs can be stored in the fridge. Why not try watercress or rocket instead of spinach? Or curry powder instead of dill? Eggs are highly nutritious and easy to cook. Take-away sandwiches are often very large, and served on white bread along with butter and salt. This sandwich is a healthier option because it is made with wholegrain bread and has herbs instead of salt.
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Hummus and Tabouli Wrap with Chicken
1
10
Medium
1 wholemeal flat bread (we used Lebanese bread) 1 teaspoon pomegranate molasses 1/3 cup hummus 80g roast chicken (about 1/8 chicken), flesh only, skin removed ¼ cup tabouli salad 2 large lettuce leaves
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1. Lay out the flat bread and spread hummus across one half. Spread the pomegranate molasses on the other half. 2. Lay the lettuce leaves over the hummus, and place chicken meat over the lettuce. 3. Place tabouli over the top of the chicken. 4. Roll bread tightly around the filling, and slice in half to serve. Health tips Did you know chicken contains just as much protein as beef, lamb and pork? Why not try using boiled egg or falafels instead of chicken? Tabouli is a very healthy salad containing cracked whole wheat (a wholegrain), tomatoes (containing vitamin C), onion (containing antioxidants including quercitin) and parsley that contains vitamin C as well as natural phytochemicals signalled by its dark green colour. Traditional food court kebabs use white bread and the meat filling can be fatty and salty. We’ve made this version healthier by using wholemeal bread and roast chicken meat. Look for wholemeal wraps with the lowest sodium (salt) content
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Mediterranean Brown Rice Salad with Tuna
2
45
Easy
1/2 cup brown rice 1 medium (185g) can tuna in oil, drained ½ cup cooked brown lentils (e.g. canned, rinsed, washed) 1 medium (120g) tomato, diced 1 small Lebanese cucumber, diced 2 sprigs Continental Parsley, chopped ½ cup frozen green peas Zest and juice of 1 lemon 1 tablespoon baby capers 2 teaspoons pine nuts Cracked pepper to taste
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1. Cook brown rice as per packet instructions. Set aside in a mixing bowl to cool. 2. Cook peas until tender (microwave for 90 seconds on high). 3. Remove zest from lemon and add to rice. Stir in lentils. 4. Add tomato, cucumber, capers, parsley and lemon juice and mix well. 5. Serve garnished with pine nuts. Health tips Did you know pine nuts contain a combination of healthy polyunsaturated fats, vitamins, minerals and antioxidants? They are an excellent source of manganese required for healthy metabolism. Why not try canned salmon or herring instead of tuna? For a vegetarian version, omit the tuna and add more lentils. Brown rice is a nutritious whole grain food with more fibre than white rice. Canned tuna is high in protein and also contains beneficial omega-3 fats. Enjoying a salad for lunch is a great way to help reach your 5-a-day vegetable target.
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Mediterranean Style Toastie
1
15
Easy
2 slices wholemeal or mixed grain bread 5-6 baby spinach leaves 1 bread-sized slice of roasted red capsicum 2 large tomato slices 1 thin slice (20g) of cheese 2 pitted or stuffed olives, chopped 1 small stalk of Continental parsley, chopped
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1. Lay capsicum on one slice of bread and place a layer of baby spinach leaves and tomato slices on top. 2. Sprinkle the olives and parsley evenly over the tomato and then finish top a slice of cheese. 3. Place the other slice of bread on top and grill sandwich in a medium hot pan (both sides), or toast inside a silicon pocket in the toaster, or cook in a toasted sandwich maker until the bread is nicely browned. Health tips Did you know capsicum contains vitamin C needed for healthy skin and immunity? Why not try using up leftovers for filling as well, such as Bolognese sauce, or leftover roast pumpkin with feta and walnuts? Red capsicums also contain a carotenoid antioxidant called lycopene. Having some vegetables in your lunch is a great way to move toward your 5-a-day target for good health.
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Pasta Salad with Chicken and Roasted Cauliflower
4
50
Medium
1 tablespoon olive oil ½ cauliflower, cut into bite sized florets 2 cloves garlic, crushed ½ cooked chicken, meat removed 200g wholemeal or high fibre short cut pasta (we used high fibre spirals) 100g green beans, cut into 3cm lengths (1 cup) 2 handfuls (60g) baby rocket leaves, washed and dried 1 x 200g punnet cherry tomatoes, quartered 1/2 cup roasted almonds 1 handful of fresh sage leaves, stalks trimmed and chopped 1/3 cup pomegranate arils (seeds) to garnish Dressing: 1 teaspoon pomegranate molasses 2 tablespoons extra virgin olive oil Juice of half a lemon
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1. Preheat oven to 2000C. Mix olive oil and crushed garlic. Brush onto cauliflower pieces and roast for 15 minutes. Remove and set aside. 2. Cook pasta according to packet instructions (boil for 10-12 minutes). Drain and set aside. 3. Quarter cherry tomatoes and chop sage. Prepare pomegranate. 4. Cook green beans in the microwave for 1 minute on high and set aside (or steam using a pan on the stove). 5. Tear the chicken into bite-sized strips and place them in a large bowl. Add the rocket, beans, pasta, tomatoes, sage and almonds. 6. Mix dressing ingredients in a small jar and pour over salad. Toss to coat with dressing. 7. Serve with pomegranate arils as garnish. Health tips Nuts are highly nutritious plant foods with a great combination of healthy fats, fibre, protein and phytochemicals that are particularly good for the heart. Why not try switching pomegranate arils for dried cranberries or even purple seedless grapes? Cauliflower is a tasty and nutritious member of the brassica family of vegetables that has become very popular among healthy food enthusiasts. It contains phytochemicals called flavonoids and glucosinolates that help keep the immune system in good shape as well as vitamin C, folate and fibre.
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Quinoa Tabouli with Tuna and Feta
2
30
Easy
¼ cup quinoa 185g can tuna in springwater, drained 50g feta, drained and chopped finely 6 stalks continental parsley, chopped finely 1 spring onion, thinly sliced 2 stalks fresh mint leaves, chopped finely 2 medium tomatoes, diced 1 Lebanese cucumber, diced 1 tablespoon extra virgin olive oil Juice and zest of 1 lemon Fresh ground pepper, to taste Sumac, for garnish
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1. Cook quinoa according to packet directions (simmer for 10-12 minutes until soft). Drain, and allow to cool. 2. Add tuna, feta, parsley, mint, spring onion, cucumber and lemon zest in a bowl and mix until combined. 3. Dress with olive oil and lemon juice, season with freshly ground pepper, toss and serve with a sprinkle of sumac. Health tips Did you know quinoa has a little more protein and fibre than wheat or rice and is naturally gluten free? You could also try replacing quinoa with cracked wheat (bulgur) Tuna in springwater is lower in salt than tuna in brine. Lemons are high in vitamin C and contain protective antioxidants called flavonones, especially when you eat the zest as well. The best way to zest a lemon is to use a microplane so you only get the yellow part rather than the bitter pith, A microplane is a long narrow and very fine grater available in kitchenware shops. Enjoying a salad for lunch helps you reach your five-a-day vegetable target and including tuna in this salad is a great way to achieve the recommended two fish meals a week.
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Roast Beef and ‘Slaw Roll
2
15
Easy
2 wholemeal long rolls 2 slices (60g) lean roast beef (or trim the fat) 1 cup shredded cabbage 1 cup grated carrot (100g) 2 stalks fresh mint leaves, finely sliced 1 stalk coriander, leaves only 1 tablespoon mayonnaise 2 teaspoons sweet chilli sauce ½ teaspoon sesame oil
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1. Combine cabbage, carrot, coriander, mint, mayonnaise, sweet chilli and sesame oil in a bowl and mix well. 2. Cut each roll lengthways and place a slice of roast beef on each and fill each roll with half the ‘slaw. Health tips Did you know low fat mayonnaise or salad dressings are not necessary because the oils they are made with are healthy? Low fat products tend to have more salt, sugar and additives. Why not try a vegetarian version made with a one-egg omelette instead of beef? For a nutty version, add chopped peanuts to the slaw or spread the roll with (salt-reduced) peanut butter. Using purple cabbage adds an extra antioxidant boost from anthocyanins (and looks great too). A sandwich is a healthy balanced lunch option when it is on wholegrain bread, lean meat and contains plenty of veggies.
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Tuna and Egg Salad
4
45
Medium
1 baby Cos lettuce, leaves washed and dried 4 medium potatoes, skin left on 400g green beans, trimmed 250g (1 punnet) cherry tomatoes, halved 425g can tuna in oil, drained 4 boiled eggs, quartered ¼ cup sliced pitted Kalamata olives 2 stalks of Continental parsley 2 tablespoons extra virgin olive oil 1 tablespoon red wine vinegar 2 teaspoons Dijon mustard 2 anchovy fillets, finely chopped (optional) Zest and juice of 1 lemon 4 slices wholegrain bread
/SiteAssets/tuna-and-egg-salad.jpg
1. Hard boil eggs (bring to the boil and cook for 8 minutes). Set aside and peel when cool enough to handle. 2. Wash potatoes, cut into cubes and microwave or boil until tender. Place into a large bowl. 3. Microwave or steam green beans until just tender and still bright green. Add to potatoes. 4. Slice the tomatoes, eggs, olives and parsley and scatter over the potatoes and beans. Add lemon zest. 5. Place oil, vinegar, mustard, lemon juice and anchovies in a small screw top jar and shake to mix. 6. Pour dressing over salad and toss to coat. 7. Serve with wholegrain crusty bread. Health tips Did you know eggs contain 11 essential vitamins and minerals? Why not try chicken instead of tuna, or butter lettuce instead of cos. Fish is a healthy food and canned fish is a convenient and economical option. Buying tuna in oil means it is lower in salt than in brine, and moister than in springwater. Leaving the skin on the potato adds extra fibre. Enjoying a salad for lunch is a great way to reach your five-a-day vegetable target, and is made more balanced and filling by serving with egg and wholegrain bread
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Vietnamese Style Roll with Tofu
1
14
Easy
1 wholemeal long roll or 15cm length of bread stick 90g hard tofu, cut into slices 2-3mm thick 1 teaspoon salt-reduced soy sauce 1 teaspoon peanut butter 1 teaspoon sweet chilli sauce 1 handful of shredded carrot 1 spring onion, trimmed and cut in half 6-8 slices Lebanese cucumber 2 sprigs fresh coriander, leaves only 2 sprigs fresh mint, leaves only ¼ lime
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1. Lay slices of tofu on a plate and pour over soy sauce to marinate. 2. Shred carrot, slice cucumber and prepare coriander and mint leaves. 3. Split roll and spread peanut butter on one side and sweet chilli sauce on the other. 4. Lay tofu on the bottom half of the roll and layer the cucumber slices, shredded carrot and spring onion. 5. Finish with coriander and mint leaves and a squeeze of lime juice. Health tips Did you know tofu is made from soy beans and high in protein? Tofu can be a good source of calcium if a calcium-based setting agent is used (check the label). Why not try whole egg mayonnaise instead of peanut butter to make it nut-free We used lean rare roast beef from the supermarket deli counter but you could use leftover roast beef and slice it thinly using a very sharp knife. Typical take away sub-style sandwiches are made on white bread, are light on vegetables and heavy on fatty meat, sauces and dressings. This version is lighter, made with wholegrain bread and still delightfully tasty.
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Wholegrain Falafel and Salad Wrap
1
15
Easy
1 wholemeal Lebanese bread 2 tablespoons hummus 4 small falafel balls (around 75g) ½ cup shredded lettuce ½ medium carrot, grated ½ medium tomato, sliced 1 sprig of continental parsley, chopped 1 spring onion, sliced 2 tablespoons Greek style natural yoghurt 1 small clove garlic, crushed
/SiteAssets/wholegrain-falafel-and-salad-wrap.jpg
1. Mix garlic and yoghurt together in a small bowl or cup. 2. Warm up the falafel balls in the microwave for 1 minute on high. 3. Spread the hummus on the Lebanese bread. 4. Lay over the warmed falafels and press down to flatten, and drizzle with the garlic yoghurt. 5. Layer salad over the falafels and then roll up tightly ensuring the filling is contained within the bread. 6. Cut in half to serve. Health tips Did you know falafels are made with legumes, usually chickpeas and/or broad beans, along with garlic and spices? You could try any leftover falafels as a snack- they’re great for the lunchbox too. Garlic is rich in beneficial phytochemicals including phenolic antioxidants and allyl sulphides, and a perfect flavour partner with parsley. Compared with a burger or fish and chips, this falafel wrap is packed full of vegetables and fibre which help fill you up.
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Wholegrain Wrap with Ham, Cheese, Avocado and Greens
1
10
Easy
1 wholemeal/wholegrain wrap 2 teaspoons whole egg mayonnaise 1 teaspoon mustard 1 teaspoon honey 1 thin slice (40g) lean ham 1/3 cup (40g) grated cheese ¼ avocado 1 cup shredded lettuce
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1. Mix mayonnaise with mustard and honey and spread on one half of the wrap. Mash the avocado over the other half. 2. Place the ham over the mayonnaise, followed by the cheese and then the lettuce. 3. Roll tightly and cut in half to serve. Health tips Did you know avocado is actually a fruit? Why not try salmon or chicken instead of ham? Or different kinds of lettuce, or wombok cabbage? Using a wholemeal wrap adds extra fibre, and the avocado adds healthy fats and antioxidants including beta-carotene and lutein. Using lean ham reduces the saturated fat content. A wrap is a great way to stuff more vegetables into your lunch, and a wholemeal wrap adds fibre.
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Beef and Barley Hotpot with Sweet Potato Mash
4
80
Medium
500g chuck steak, fat trimmed, chopped into 2-3 cm cubes 1 tablespoon oil 1 large onion, diced 3 cloves garlic, crushed 1 stick celery, with leaves, diced 1 large carrot, diced ½ cup pearl barley 500ml salt-reduced beef stock plus 1 cup water 2 tablespoons tomato paste 3-4 bay leaves ½ teaspoon dried rosemary (or 1 sprig fresh, leaves removed) 1 tablespoon Worcestershire sauce 1 teaspoon yeast extract (e.g. Vegemite/Marmite) 2 stalks of Continental parsley, chopped 1 large (1kg) orange sweet potato (kumara) Pinch nutmeg and fresh cracked pepper
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1. Heat the oil in a non-stick pan over high heat. Cook beef until browned all over, about 10 minutes. 2. To the same pan, add onion, celery and carrot. Cook until onion is transparent. Add garlic and cook stirring about 1 minute. 3. Add barley and stir until well combined. 4. Transfer to slow cooker (or heavy-based pot on the stove), add stock, tomato paste, bay leaves, rosemary, Worcestershire sauce and yeast extract, and cook covered on low for 6-8 hours (or simmer covered on the stove on lowest heat in a heavy-based pot for at least an hour, ideally two hours). 5. Chop sweet potato into 2-3 cm cubes and microwave or boil until soft. Drain and transfer to a large bowl. Season with pepper and nutmeg and mash with a potato masher or fork. 6. Place mash into shallow bowls or plates and serve beef and barley on top. Garnish with parsley. Health tips Did you know barley is rich in soluble fibre that helps boost gut health and helps lower cholesterol? Barley also has a low glycemic index so it helps maintain better blood glucose levels. Why not try this served on mashed pumpkin, smashed potato, wholemeal pasta or brown rice? Chuck steak is a cheaper cut but ideally suited to slow cooking to make it tender. It is still high in iron to maintain healthy blood, immunity and energy levels. Comfort food need not be stodgy and fatty. This deliciously warming dish uses lean meat and plenty of veggies to create a healthy and comforting meal.
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Beef and Bean Burritos with Avocado Salsa
4
45
Medium
1 tablespoon oil 1 medium onion, diced 2 cloves crushed garlic 1 medium carrot, diced 1 small red capsicum, diced 500g lean beef mince 1 x 400g can red kidney beans, drained 1 x 400g can crushed tomatoes 3 tablespoon tomato paste 1 teaspoon Mexican chilli powder 1 teaspoon smoked paprika 2 tablespoon balsamic vinegar 8 wholegrain tortillas or wraps 2 avocados, roughly mashed Juice of ½ lime or lemon 1/3 cup Greek yoghurt 4 sprigs coriander, chopped
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1. For beef filling: Heat a tablespoon of oil and cook onion, garlic, carrot and capsicum for 5 minutes. 2. Add beef and stir to break up the mince and mix well. Cook for 5 minutes until beef is browned. 3. Add kidney beans, crushed tomatoes, tomato paste, spices and vinegar and simmer on low heat until reduced. 4. For salsa, roughly mash avocados and combine with lemon juice, coriander and yoghurt. 5. To serve, spoon mince mixture into a wholegrain tortilla, add some salsa and roll up to eat. Health tips Did you know tortillas are traditional flatbreads from South America and can be made with corn or wheat? We used soft rye wraps but you could use any wholegrain wraps or tortillas. Why not try serving any leftover mince mixture with brown rice or wholegrain pasta for lunch the next day? Lean mince might be a little more expensive but it is the lowest in fat Restaurant versions of burritos tend to use higher fat mince, low-fibre tortillas and loads of cheese and sour cream. This home-made version is lighter on saturated fat but still big on flavour and nutrition.
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Chicken, Noodle and Vegetable Stir Fry
4
45
Easy
500g skinless chicken, sliced into short strips 1 tablespoon oil 2 cloves garlic, crushed 1 tablespoon ginger paste (or freshly crushed ginger) 1 medium onion, sliced 2 sticks celery, sliced 1 large carrot, julienned 1 zucchini, sliced 1 small head broccoli, separated into florets 1 cup (100g) sliced green beans (or snowpeas) 4 cups fresh (or cooked) noodles 2 spring onions, sliced 1 tablespoon salt-reduced soy sauce 2 teaspoons sesame oil 1 teaspoon nigella seeds (black sesame seeds)
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1. Heat half the oil in a non-stick fry pan. Add chicken strips and fry until cooked through. Add garlic and ginger and toss for a few minutes until mixed through. Remove from pan. 2. Heat remaining oil and add onion, celery, carrot, zucchini, broccoli and beans. Stir fry for 5 minutes until they have softened but still firm. 3. Stir in the cooked chicken, cooked noodles, soy sauce, sesame oil and spring onions and stir until heated through. 4. Serve with a sprinkle of nigella seeds. Health tips Did you know ginger is used as a folk medicine as well as a food? Nigella is also called black cumin and used in Indian and Middle Eastern cuisine. Why not try lean pork or turkey instead of chicken? Or use tofu and/or omelette to make a vegetarian version? Stir fries are a great way to enjoy more vegetables and you can use whatever you have in the fridge. Restaurant and take away Asian food tends to be very salty but this one has much less and also contains plenty of vegetable goodness.
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Thai Style Chickpea and Vegetable Curry with Cashew Rice
4
45
Medium
2/3 cup Basmati rice 2/3 cup brown rice (long grain) 1 teaspoon turmeric ½ cup cashews, roughly chopped 1 tablespoon oil 1 medium onion, diced 2 tablespoons Thai Massaman curry paste 1 large carrot, chopped 1 cup cubed pumpkin 1 small eggplant, cubed 400g can chickpeas, drained ½ cup vegetable stock (salt-reduced) 400ml light coconut milk (6.5% fat) 1-2 sprigs fresh coriander leaves
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1. Mix the two rices and turmeric together, and cook by absorption method according to the packet directions. 2. Heat oil in a non-stick frying pan, add curry paste and sauté for a few minutes to release the flavours. 3. Add onion and stir to coat. Cook for a few minutes until onion softens. 4. Add remaining vegetables and chickpeas and stir well. 5. Add chicken stock and light coconut milk and simmer on low heat for around 10 minutes until vegetables are tender and sauce has reduced. 6. When rice is cooked, fluff up with a fork and stir in cashews. 7. Serve curry on a bed of rice pilaf and garnish with coriander leaves and a few whole cashews. Health tips Did you know eggplant contains soluble fibre that helps with cholesterol and blood glucose levels as well as bowel health. Why not try zucchini or okra instead of eggplant? Chickpeas (or garbanzo beans) are a nutritious legume containing protein, fibre and folate. Traditional coconut milk curries are high in saturated fat but this one is much lighter as it uses light coconut milk.
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Minestrone Soup
4
35
Medium
1 tablespoon olive oil 1 medium onion, diced 4 rashers short-cut bacon (meat only, no fat), diced 2 cloves garlic, crushed 2 sticks celery, diced 1 medium carrot, diced 1 red capsicum, diced 2 medium zucchinis, diced 1 x 425g can 4-bean mix, drained and rinsed 1 cup wholegrain short-shaped pasta (e.g. penne/spirals) 1 x 400g can diced no-added-salt tomatoes 1 teaspoon smoked paprika 4-5 bay leaves 2 cups (500ml) salt-reduced vegetable stock + 2 cups water 1 cup green beans, sliced into 1cm lengths ¼ cup grated parmesan 2 sprigs Continental parsley, finely chopped 4 slices wholegrain bread, to serve Ground black pepper, to taste
/SiteAssets/minestrone-soup.jpg
1. Heat oil in a large soup pot over medium heat. Add onion, bacon and garlic and cook for a few minutes. 2. Add diced celery, carrot, capsicum, zucchini and beans and cook for 5 minutes while stirring until vegetables soften. 3. Add 4-bean mix, pasta, tomatoes, paprika, bay leaves, stock and water and bring to the boil. 4. Simmer covered for 10-12 minutes until pasta is cooked. 5. Add lemon zest and juice and stir well. 6. Ladle into bowls and garnish with parmesan, parsley and pepper and serve with wholegrain bread. Health tips Did you know stocks can be high in salt so using a salt-reduced brand helps make this soup healthier. Canned legumes such as 4-bean mix are a convenient form of these super healthy foods. Drain well and rinse off the canning liquid to remove the salt. We used a microplane (a very fine, sharp grater) to remove the zest before slicing in half to juice. You could also use a zester, or a sharp vegetable peeler to remove the thin yellow zest from the peel.
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Moroccan Baked Fish with Couscous
4
75
Medium
4 x 150g thick boneless fish fillets (we used Hoki) 1 tablespoon extra virgin olive oil 2 teaspoons Moroccan seasoning 1½ cups wholemeal instant couscous 2½ cups reduced salt chicken (or vegetable) stock (hot) 1 medium onion, diced 1 medium carrot, diced 1 small (or half large) red capsicum, diced 1 small eggplant, diced (or 2 zucchinis, if preferred) 2 cloves garlic, crushed 1 x 420g can chickpeas, washed and drained 1 x 4cm piece preserved lemon peel, finely diced 1 spring onion, sliced thinly 1/3 cup slivered almonds (or pine nuts) Juice and zest of 1 lemon Fresh coriander leaves, for garnish
/SiteAssets/moroccan-baked-fish-with-couscous.jpg
1. Preheat oven to 2000C. Line an oven tray with baking paper. Lay fish out evenly. 2. Brush the fish with olive oil and sprinkle with Moroccan seasoning. Bake for 15 minutes, or until cooked through 3. Heat remaining oil in a non-stick pan over medium heat. Fry onion, carrot, capsicum and eggplant for 5 minutes until softened. 4. Add garlic and chickpeas and cook for a further 5 minutes until fragrant and well combined. Turn off the heat. 5. Prepare couscous by placing into a large bowl. Pour over hot stock and leave for 5 minutes to absorb the liquid. 6. Fluff couscous with a fork and add vegetables from the pan. Add the lemon juice and zest, spring onions and almonds and mix well until combined. 7. To serve, place fish fillet on a bed of couscous and vegetables and garnish with fresh coriander leaves. Health tips Did you know the Heart Foundation recommends two fish meals a week? Why not try serving this with rice instead of couscous? Or lamb chops instead of fish? Fish contains healthy omega-3 fats good for the heart. Fish and chips is a popular take-away meal but this recipe is a healthier way to enjoy fish along and comes with an entire team of protective plant foods including grains, vegetables, legumes and nuts.
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Pasta Primavera with Cannellini Beans
4
40
Medium
350g wholemeal pasta 1 tablespoon olive oil 2 cloves garlic, crushed 50g salami, finely chopped 2 cups zucchini slices 1 bunch asparagus spears, sliced into 3cm lengths 1 cup frozen peas 1 punnet (250g) cherry tomatoes, halved 1 cup cooked cannellini beans (canned, drained) 1 cup reduced fat ricotta 100g basil pesto 2 sprigs fresh basil leaves, torn into pieces
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1. Cook pasta in a large pot according to packet directions. Drain, remove from pot and set aside. 2. Add oil to the pot and cook garlic and salami for a few minutes until aromatic. 3. Turn heat down to low and add the pasta and stir until coated. 4. Add the pesto, ricotta and cannellini beans and stir well. 5. Combine peas, zucchini and asparagus in a microwave safe container and cook on high for 3 minutes. Drain any water, then add vegetables to the pot. 6. Add tomatoes and fresh basil leaves and stir until warmed through. 7. Serve garnished with fresh basil leaves. Health tips Did you know wholemeal pasta is a healthy choice because it contains the fibre and goodness from the whole wheat grain. Why not try other beans instead of cannellini, such as butter beans, 5-bean mix or broad beans? Cannellini beans are a legume and highly nutritious. This dish is low GI so has a gentle effect on blood glucose levels and therefore is good for people with diabetes. While salami is salty, a little goes a long way to flavour this dish and is nicely balanced by all the goodness in the vegetables.
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Pesto Chicken and Pineapple Pizza
4
25
Easy
4 wholemeal Lebanese breads ¼ cup pesto (we used basil) ½ cup pizza sauce 2 cups (250g) diced cooked chicken (around ½ chicken) 1 cup pineapple pieces (fresh or canned) 2 cups grated cheese (we used mozzarella) 1 red capsicum, sliced thinly 1 punnet (250g) cherry tomatoes, quartered 4 handfuls baby spinach leaves
/SiteAssets/pesto-chicken-and-pineapple-pizza.jpg
1. Preheat oven to 2200C. 2. Slice capsicum, tomatoes and pineapple. 3. Dice chicken and mix with pesto in a bowl. 4. Spread each bread with the pizza sauce. 5. Lay the pesto chicken, pineapple, capsicum and tomatoes evenly over the bases. 6. Spread spinach leaves next, then finish with the cheese. 7. Bake in a hot oven for 10 minutes. Health tips Did you know involving children in food preparation and cooking helps set them up to eat better throughout their lives? DIY pizza is a great recipe to get the kids or teens involved in the kitchen. Why not try using a prepared wholemeal pizza base instead of Lebanese bread? Or using butter beans instead of chicken for a vegetarian version. A typical Hawaiian-style pizza is made with ham but using chicken makes it less salty. A wholemeal bread base adds extra fibre and adding extra vegetables makes this pizza healthy as well as delicious. Serving this pizza with a side salad would make it even healthier.
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Roast Chicken with Potato, Pumpkin and Greens
6
80
Easy
1 whole chicken, cut into 1/8s 2 medium onions, cut into wedges 1 whole head of garlic, sliced in half through the widest middle 3 medium potatoes, cut into 3cm cubes 1 small (300g) orange sweet potato(kumara), cut into 3cm cubes ½ small butternut pumpkin (500g), cut into long wedges 1 cup black eye beans (cooked; or canned, washed and drained) 2 cups (200g) Brussels sprouts, ends trimmed ¼ cup extra virgin olive oil 2 teaspoons dried rosemary (or 2 fresh sprigs) 2 teaspoons dried oregano 2 stalks fresh Continental parsley, roughly chopped, for garnish 200g green beans, ends trimmed
/SiteAssets/roast-chicken-with-potato-pumpkin-and-greens.jpg
1. Preheat oven to 2200C. 2. Prepare chicken and vegetables. 3. Line a large baking tray with baking paper. Place chicken pieces in first, followed by the black eye beans, and then the potatoes, pumpkin and Brussels sprouts. Brush with oil (or apply oil spray liberally). 4. Sprinkle over the dried rosemary and oregano. Bake for 1 hour. 5. Microwave green beans for 1½ minutes on high. 6. Serve the chicken and vegetables and place the green beans on top. Garnish with parsley. Health tips Did you know you can eat the skin of pumpkin and this saves time as well as adds fibre to your meal? Why not try different vegetables such as zucchini, eggplant, celery or carrot? Leftovers are great for lunch the next day. Potatoes are high in fibre and filling, while pumpkin is high in beta-carotene (an antioxidant) that makes it orange. A traditional ‘baked dinner’ can be stodgy and high in fat but this one is light and lovely with a good mix of delicious and nutritious vegetables.
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Salmon and Broccoli Frittata
4
35
Medium
1 tablespoon olive oil 1 medium onion, diced 1 clove garlic, crushed ½ green capsicum, diced 2 spring onions, sliced 1 head broccoli 1 cup frozen green peas 415g can salmon, drained 8 eggs ½ cup evaporated skim milk ¼ cup grated parmesan 1 teaspoon dried dill
/SiteAssets/salmon-broccoli-frittata.jpg
1. Cut florets from broccoli and grate the stem. 2. Remove salmon from the can and mash lightly with a fork. 3. Microwave peas and broccoli florets for 2 minutes each on high. 4. Heat oil in a non-stick pan over medium heat. Fry onion, crushed garlic and capsicum for 5 minutes or until onion is transparent. 5. Add grated broccoli and stir until it softens. Add cooked broccoli florets, peas, spring onions and salmon and heat through stirring well. 6. Beat eggs in a large bowl and add evaporated milk and dill. Set grill to high. 7. Pour egg mixture into pan over the salmon and vegetables and cook over a medium heat for 10 minutes, or until the edges are cooked. 8. Place pan under the grill to finish cooking the top until golden. 9. Place a large plate on top of the pan and turn upside down. 10. Slice and serve with a green salad and wholegrain bread. Health tips Did you know you can eat broccoli stems? They are a bit tougher than the florets but grating them softens the texture, and prevents waste Why not try tuna or mackerel instead of salmon? Or spinach instead of broccoli? Eggs are super nutritious, cheap and easy to prepare. Salmon is a good source of omega-3 fats that benefit the heart and brain. Frittatas are easy to cook and a healthier choice than quiche because they have no pastry.
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Spaghetti Bolognese
4
55
Medium
1 tablespoon olive oil 1 medium onion, diced 1 x 3cm piece chorizo 1 stick celery, diced 1 medium carrot, diced (or grated) ½ medium red capsicum, diced 200g (6 whole) button mushrooms, finely diced 2 cloves garlic, crushed 500g lean mince 2 x 400g cans no added salt diced tomatoes 1/3 cup red lentils 1 x 140g tub tomato paste Zest and juice of 1 lemon 1 teaspoon dried Italian herbs 1 tablespoon balsamic vinegar 250g wholemeal (or high fibre) spaghetti 1/3 cup grated parmesan cheese
/SiteAssets/spaghetti-bolognese.jpg
1. Heat oil in a non-stick pan over medium heat. Add onion, celery, chorizo, carrot and capsicum and cook for 5 minutes or until onion is transparent. 2. Add garlic and mushrooms and cook 5 minutes until mushrooms have reduced in size. 3. Add mince and cook until browned, stirring continuously. 4. Add lentils and mix well. Add canned tomatoes, tomato paste, Italian herbs and balsamic vinegar. Simmer covered for 10-15 minutes until lentils are cooked and sauce has thickened. 5. Add lemon zest and juice at the end of cooking. 6. Cook spaghetti in a large pot of boiling water according to packet directions. Drain. 7. When sauce is ready, add to spaghetti and mix well. 8. Serve with a sprinkle of parmesan. Health tips Did you know lean mince (premium/heart smart) is healthier because it’s lower in saturated fat? It is a little more expensive but you can use a little less and extend it with legumes and/or vegetables. Why not use high fibre spaghetti if wholemeal spaghetti is too different in texture? Wholemeal pasta is made from the whole wheat grain and has more nutrients and fibre than regular pasta. Garlic, onion, herbs, spices and vinegar are great ways to add flavour without salt.
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Stir Fry Beef and Bok Choy with Two Colour Rice
4
50
Medium
2/3 cup white long grain rice 2/3 cup brown long grain rice 500g lean beef strips 2 teaspoons sesame oil 1 tablespoon oil 2 cloves garlic, crushed 2 tablespoons minced ginger 1 medium onion, sliced 1 stick celery, with leaves, sliced 1 medium carrot, julienned (thin strips) 1 small (or ½ large) capsicum, sliced into strips 2 bok choy, trimmed and sliced into 3 lengthways 2 spring onions, sliced on the diagonal (save ¼ cup for garnish) 8 small cup mushrooms (or 4 large stem mushrooms), sliced 2 tablespoons oyster sauce 1/3 cup Chinese rice wine
/SiteAssets/stir-fry-beef-and-bok-choy-with-two-colour-rice.jpg
1. Place beef strips, 1 clove crushed garlic and sesame oil in a bowl to marinate (longer is better, ideally overnight). 2. Place brown rice in a saucepan and the white rice on top. Pour in 3 cups of water, bring to the boil then simmer covered for 25 minutes until tender. 3. Prepare vegetables. 4. Heat half the oil in a non-stick pan over high heat. Stir fry beef until browned on all sides. Remove from pan and set aside. 5. Heat the remaining oil in the pan and add onions, celery, carrot and capsicum. Cook for 5 minutes until softened. 6. Add remaining garlic, ginger, mushrooms, spring onions and bok choy to the vegetables and stir fry for a further 5 minutes. 7. Add beef back to the pan, add oyster sauce and wine and stir fry 1-2 minutes until heated through. 8. Serve on a bed of rice, garnished with sliced spring onions. Health tips Did you know mushroomscontain natural glutamates that enhance savoury flavours? Why not try pork or tofu instead of beef? You could also substitute bok choy with other Asian greens, English spinach or wombok cabbage. This stir fry has loads of veggies to help you reach your five-a-day target. Chinese style meals can be very salty but we’ve kept the sodium down to a minimum by using a limited amount of oyster sauce and plenty of non-salty but flavoursome ingredients such as garlic, spring onion, ginger and rice wine.
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Vegetable and Lentil Soup
4
60
Easy
2 tablespoons olive oil 1 medium onion, diced 2 cloves garlic, finely chopped 1 x 3cm piece chorizo, diced 1 medium capsicum, diced 1 medium carrot, diced 1 stick celery, including leaves, diced 1 cup brown lentils, cooked (e.g. canned) 4-5 bay leaves 1 can crushed tomatoes 2 tablespoons tomato paste 500ml sat-reduced chicken stock and 500ml cup water ½ cup brown rice 2 stalks of Continental parsley, leaves and stalks chopped 4 slices wholegrain bread (we used sourdough)
/SiteAssets/vegetable-and-lentil-soup.jpg
1. Heat the olive oil in the base of a soup pot. Add the onion, chorizo, capsicum, carrot and celery and cook for 5 minutes, or until onion is softened. 2. Add the lentils, garlic bay leaves and parsley stems and cook for a few minutes stirring constantly to ensure the lentils are coated. 3. Add the stock, water, tomatoes, tomato paste and water and bring to the boil. 4. Add the rice, and simmer covered until rice is tender (around 30 minutes). 5. Turn off the heat and stir through the parsley leaves, saving a few for garnish. 6. Serve with wholegrain bread. Health tips Did you know lentils are rich in soluble fibre that benefits digestive health? Why not try using fennel instead of celery? This soup is packed full of vegetables to help you achieve your recommended 5-a-day. Soups can be very salty but this contains less through the use of salt-reduced stock.
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Beef Fajitas with Avocado and Bean Salsa
4
50
Easy
8 wholegrain tortillas, warmed to serve (E.g. in the microwave) 1 tablespoon oil 500g chuck steak, sliced into thin strips across the grain 1 clove garlic, crushed 1 teaspoon minced fresh chilli 2 teaspoons ground cumin 2 teaspoons ground coriander Juice of one lime (or lemon) 1/3 cup smokey barbecue sauce 1 medium onion, sliced 1 medium capsicum, sliced ½ cup grated tasty cheese, to serve Salsa Ingredients are listed below: 1 cup no-added-salt corn kernels (or 1 large fresh corn cob, cooked and kernels removed) ½ cup canned red kidney beans 1 large (or 2 small) avocado, diced 1 large tomato, chopped 1 teaspoon smoked paprika 2 sprigs fresh coriander (around 1/2 cup chopped) Juice of one lime (or lemon)
/SiteAssets/beef-Fajitas-with-corn-bean-salsa.jpg
1. Marinate the steak in the garlic, chilli, cumin, ground coriander and lime juice in a large dish. Cover and set aside for 10 minutes (or longer if possible). 2. Prepare the salsa by mixing all ingredients. Stir to combine. 3. Heat half the oil in non-stick pan over medium heat, and cook beef strips in small batches until done. Cover and set aside to rest. 4. Heat remaining oil and cook onion and capsicum for 2-3 minutes until softened. 5. Add beef back to the pan, add barbeque sauce and stir until warmed through. 6. Serve tortillas with beef strips topped with grated cheese and salsa. Health tips Did you know legumes like kidney beans are high in fibre and contain protein, vitamins, minerals and phytochemicals beneficial to health? Why not try black beans instead of kidney beans - the colour looks fantastic. Any leftover salsa can be enjoyed as a salad for lunch the next day. Mexican food in restaurants and takeaways is typically heavy on cheese, sour cream and fatty meats but this recipe is light and tasty.
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Chicken Cacciatore
4
50
Medium
250g macaroni 4 medium chicken thigh fillets, cut in half 2 tablespoons of olive oil Plain flour (season with pepper), for dusting 1 brown onion, finely diced 3 cloves of garlic, finely chopped (or 2 teaspoons minced) 1 medium red capsicum, chopped 1 cup of chicken salt-reduced chicken stock 1 can (400g) four bean mix, rinsed and drained 1 can (400g) crushed tomatoes 1/3 cup pitted Kalamata olives, sliced 1 teaspoon dried oregano 1 tablespoon balsamic vinegar 250 g button mushrooms, quartered Handful of fresh continental parsley, chopped (or 1 tsp. dried)
/SiteAssets/chicken-cacciatore.jpg
1. Toss chicken pieces in seasoned flour mixture, shaking off excess flour. 2. Heat one tablespoon of olive oil in a large heavy-based saucepan and cook chicken for 2-3 minutes each side or until golden. Remove from pan and rest on a paper towel. 3. Add remaining oil, onion and garlic to the pan, cook until translucent and fragrant. Add capsicum and cook for a further 1-2 minutes until softened. 4. Return chicken fillets to the pan along with tomatoes, stock, bean mix, olives, oregano, balsamic vinegar and mushrooms. Stir to combine. 5. Once mixture comes to the boil, reduce heat to low then cover and simmer for 25 minutes. 6. Cook macaroni according to packet directions. 7. Remove lid from chicken and sauce, add parsley and mix well. 8. Serve with macaroni and garnished with parsley and salad (or steamed greens) on the side. Health tips Did you know the antioxidants in tomatoes are better absorbed when they’re cooked with oil? Why not try canned champignon mushrooms if you don’t have fresh? Four bean mix is a convenient way to add more legumes to your diet. They’re high fibre, low GI and contain protein. The combination of vegetables, herbs and tomatoes make this a super healthy Italian style dish.
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Chicken, Leek and Lentils with Smashed Potatoes
4
50
Medium
4 medium to large (about 800g) baking potatoes, quartered Oil spray 1 tablespoon oil 500g chicken thigh fillets, fat trimmed, cut into 3-4cm pieces 2 leeks, trimmed and thinly sliced 1 large carrot, sliced 4 slices of lean shortcut bacon, diced 2 teaspoons dried rosemary (or 2 sprigs fresh leaves) 2 cloves garlic, crushed (or 1 teaspoon minced) 1 x 400g can brown lentils 2 cups (150g) mushrooms, sliced 1 cup reduced-salt chicken stock 2 medium tomatoes, chopped (or 1 punnet cherry tomatoes) 2 handfuls of baby spinach leaves
/SiteAssets/chicken-leek-and-lentils-with-smashed-potatoes.jpg
1. Preheat oven to 2000C. 2. Microwave potatoes for about 10 minutes on high (or boil potatoes until tender). While potatoes are cooking, prepare the chicken. Once the potatoes are cooked, drain and set aside. 3. Heat oil in a non-stick pan over medium heat. Cook chicken thighs around 5 minutes each side until browned. Remove from pan and set aside. 4. Add leeks, carrot, bacon and 1 teaspoon of the rosemary and garlic to pan. Cook until leeks are soft. 5. Add the lentils, mushrooms, stock, tomatoes and cooked chicken back to the pan. Simmer uncovered for 15 minutes or until liquid has reduced. 6. Preheat the grill. Line a shallow baking tray with baking paper and spray lightly with oil to grease. Place cooked potatoes on the paper skin side down and press down to ‘smash’ with the back of a spoon or spatula. Spray with oil to lightly coat. Sprinkle the remaining teaspoon of rosemary over the potatoes. Grill until golden. 7. Turn the pan heat down to low, add spinach leaves to the pan and allow to wilt for a few minutes. 8. Serve chicken and vegetables on the smashed potatoes. Health tips Did you know different potato varieties are suited to different cooking methods? Check the label or ask someone in the store for a good baking potato. Why not try serving this with noodles or pasta instead of potato? Or use 2 large brown onions instead of leeks? Lentils are a nutritious low GI (glycemic index) legume providing fibre, protein, vitamin B6 and iron. Compared with take-away chicken and chips, this is a much healthier way to enjoy chicken and potatoes and has the goodness of extra vegetables and lentils.
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Corn Cakes with Avocado and Tomato
4
30
Easy
1 x 420g can, no-added-salt corn kernels 2 stalks fresh coriander, leaves removed, stalks chopped 2 eggs 1/2 cup light milk 1 cup wholemeal self-raising flour ½ teaspoon smoked paprika 1 avocado, diced 2 medium tomatoes, diced Squeeze of lemon/lime juice
/SiteAssets/corn-cakes-with-avocado-and-tomato.jpg
1. Add eggs to a bowl and gently beat. Add corn, milk and coriander stems and mix well. 2. Sift in the flour and paprika. Add bran left in the sifter back to the mix and stir well. 3. Combine avocado, tomato and coriander leaves. Add a squeeze of lemon and set aside. 4. Heat a non-stick pan over medium heat and cook large spoonfuls in batches until golden, around 2 minutes each side. 5. Keep cooked corn cakes warm in the oven or grill on low while you cook the rest. 6. Serve corn cakes with the avocado and tomato on top. Health tips Did you know sweet corn is actually a grain, even though we enjoy it as a vegetable? And avocado is actually a fruit? Why not try a little sweet chilli sauce on the side if you like extra flavour? Sweet corn has a low GI (glycemic index) and contains vitamin C, magnesium, fibre and potassium. Its golden yellow colour is from the presence of carotenoid antioxidants. Cooked breakfasts can be high in saturated fat and salt, lacking vegetables This hot breakfast is healthy and hearty but light.
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Curried Meatballs and Rice
4
50
Medium
1 cup brown rice 500g lean beef mince 4 garlic cloves, crushed 2 tablespoons Indian style curry paste (we used Rogan Josh) 1 tablespoon oil 1 medium onion, chopped 1 tablespoon minced ginger 2 teaspoons mild curry powder ½ cup red lentils 1 x 400g crushed tomatoes 1 cup reduced salt chicken stock 1 cup frozen peas 2 stalks fresh coriander, leaves removed and stalks chopped
/SiteAssets/curried-meatballs-and-rice.jpg
1. Prepare rice as per packet directions. Set aside with lid on to keep warm. 2. In a large bowl mix mince with 3 garlic cloves and curry paste. Shape tablespoons of mixture into balls. Set aside. 3. Heat 1 tablespoon of the oil and fry onion, remaining garlic, ginger, coriander and cumin for 5 minutes until fragrant. Add lentils and mix well. 4. Add tomatoes, stock and chopped coriander stalks and bring to the boil. Add meatballs and simmer 5-10 minutes until cooked. Add peas and cook for a further 2-3 minutes until done but still bright green. 5. Serve meat balls on a bed of brown rice and garnish with fresh coriander leaves. Health tips Did you know curry powder and paste contain phytochemicals? Why not try pork, chicken or turkey mince instead? Or brown rice quinoa mix? Lean mince is low in fat and a good source of iron. Indian curries can be high in saturated fat from the use of ghee (clarified butter), fatty meat and coconut cream. This one is healthier because it is cooked in healthy oil, is tomato-based rather than coconut, uses lean mince, has lentils added and is served on brown rice.
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Fish Cakes
4
40
Easy
4 large (about 800g) potatoes, skin on, cubed 210g can salmon, drained 1 spring onion, finely sliced 2 eggs 2 stalks Continental parsley, chopped Zest and juice of 1 lemon (or lime) 1 tablespoon wholemeal flour, plus extra for dusting 1 teaspoon sesame seeds 1 tablespoon oil, plus oil spray
/SiteAssets/easy-fish-cakes.jpg
1. Place potatoes into a microwave safe container and cook on high for about 10 minutes (or boil in a saucepan until tender). Drain and place into a bowl. 2. Remove zest from lemon and add to potatoes. 3. Mash potato (no need to be perfectly smooth). 4. Add beaten eggs, salmon, spring onions, parsley, lemon juice and flour. Mix well. 5. Using a large spoon, mould handfuls into balls and then flatten into cakes around 2cm thick. 6. Place flour and sesame seeds in a small bowl and coat fish cakes. 7. Heat oil in a non-stick fry pan over medium heat. Fry the fish cakes around 3-4 minutes each side until golden, spraying the top with oil while the bottom is cooking. 8. Serve with a green salad or steamed vegetables. Health tips Did you know canned salmon is a source of calcium because of their edible bones? The bones disappear when you mash the salmon. Why not try dill instead of parsley, or tuna or mackerel instead of salmon? Or adding extra spice in the form of chilli? Or making a fish burger with any leftovers? Fish is a nutritious food containing protein and oily fish such as salmon also contain omega-3 fats that benefit the heart. Buying prepared battered or crumbed fish from the supermarket is expensive and there is often added fat or salt. This quick and easy meal is cheap, light and has no added salt.
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French Toast with Berries and Pistachios
4
25
Easy
2 eggs Light milk 1 tablespoon sugar ½ teaspoon vanilla extract 4 thick slices wholegrain bread (or 8 small) 1 cup raspberries (we used frozen) 1 cup light vanilla yoghurt 1/3 cup roughly chopped unsalted pistachios
/SiteAssets/french-toast-with-berries-and-pistachios.jpg
1. Beat eggs and whisk in milk, sugar and vanilla. 2. Soak bread in egg mixture one slice at a time and turn to coat both sides. 3. Heat a non-stick pan over a low-medium heat. 4. Fry bread for around 2-3 minutes each side until golden. 5. Serve with a dollop of yoghurt and top with berries and pistachios. Health tips Did you know wholegrain (or wholemeal) bread is made with the whole of the wheat grain and is more nutritious than white? Why not try strawberries and walnuts, or canned cherries and almonds? Berries are rich in antioxidants signalled by their bright colours. Traditional French toast is made with white bread, fried in butter and coated with sugar or jam. This version is made with wholegrain bread, no butter and uses light milk and yoghurt. And it has the goodness of berries and nuts.
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Honey Soy Chicken with Crunchy Noodle Slaw
4
55
Medium
¼ cup salt-reduced soy ¼ cup honey 1 clove garlic, crushed 1 tablespoon minced ginger 8 chicken drumsticks 1 teaspoon sesame seeds 1/4 small cabbage, shredded 1 large carrot, sliced into very thin strips 2 spring onions, sliced 4 sprigs fresh coriander, roughly chopped (plus one more for garnish) 100g packet of crunchy noodles 100g slivered almonds
/SiteAssets/honey-soy-chicken-with-noodle.jpg
1. Place chicken into a glass or ceramic dish. Mix together soy, honey, garlic and ginger and pour over the chicken. Cover and marinate for at least 2 hours in the fridge. 2. Preheat oven to 2000C. Place chicken on an oven tray lined with baking paper, sprinkle with sesame seeds and bake for 30-40 minutes until golden. 3. To make slaw, combine cabbage carrot, spring onions, coriander, noodles and almonds and toss. 4. To make slaw dressing, combine all ingredients in a small jar, close the lid and shake. 5. Just before serving, add dressing to slaw and toss well. 6. To serve, place salad on a serving plate and top with 2 drumsticks and garnish with coriander leaves. Health tips Did you know soy sauce is very high in salt? Using salt-reduced soy sauce is a healthier option, as well as limiting the quantity you use. Much of the soy in the marinade is left behind and not eaten. Why not try using purple cabbage or purple carrots for a real visual feast? Cabbage is part of the brassica family of vegetables and highly nutritious providing vitamin C, vitamin K, folate, fibre and the antioxidant beta-carotene. Honey soy chicken is usually served with fried rice but this version fits in more vegetables. The addition of slivered almonds and noodles makes it crunchy and delicious.
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Japanese Pancakes (Okonomiyaki)
4
60
Medium
1 tablespoon oil 1 medium onion, sliced finely 250g (¼ green cabbage) shredded 1 medium carrot, grated 2 cloves garlic, crushed ½ cup canned kernels, drained (or 1 cob cooked corn kernels) 100g mushrooms, finely sliced 2 spring onions, sliced 300g hard tofu, drained, diced (1/2 cm cubes) 6 eggs ½ cup water 1 cup wholemeal plain flour ½ cup water 1 tablespoon sweet chilli sauce 1 tablespoon whole egg mayonnaise
/SiteAssets/japanese-pancakes.jpg
1.Prepare vegetables. Heat oil in a large non-stick pan. Add onion, cabbage and carrot and cook for 5 minutes until softened. 2.Add garlic, corn, mushrooms, spring onions and tofu and cook for a further 5 minutes, stirring frequently. Remove vegetables from pan into a large bowl and set aside. 3.In another medium bowl, whisk together flour and water. Add eggs and whisk until smooth. 4.Add vegetable mixture to the batter and mix well. 5.Heat pan over medium heat. Using a soup ladle, spoon batter into pan into pikelet sized pancakes (about 3 at a time) and cook 2-3 minutes each side. Repeat for remaining batter. 6.Serve pancakes garnished with strips of sweet chilli and mayonnaise (or 2 small blobs) and a crisp green salad on the side. Health tips Did you know mushrooms contain vitamin D, as well being super healthy and tasty? Why not try leftover roast meat or chicken instead of (or as well as) tofu? Cabbage is a member of the brassica family of vegetables along with broccoli and brussels sprouts, and known for their health benefits. Pancakes are not usually healthy (or eaten for dinner) but these ones have been transformed with loads of vegetables, eggs and wholemeal flour.
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Lamb Tagine with Pearl Couscous
4
45
Medium
1 tablespoon oil 500g lean lamb, cubed 1 medium onion, diced 2 cloves garlic, crushed 1 medium carrot, diced 1 small (or ½ large) red capsicum, diced 2 teaspoons ground cumin (plus 2 teaspoons extra for couscous) 2 teaspoons ground coriander 1 teaspoon ground cinnamon 1 tablespoon pomegranate molasses 2 cups butternut pumpkin cubes 1 x 400g crushed tomatoes 1 x 420g can lentils, drained 1 tablespoon pomegranate molasses 4 sprigs fresh coriander, leaves separated and stems trimmed and chopped 8 dried apricot halves, sliced thinly 500ml salt-reduced chicken stock 1½ cups pearl couscous ½ cup orange juice ¼ pomegranate kernels (arils) ¼ cup pistachio kernels, roughly chopped
/SiteAssets/lamb-tagine-with-pearl-couscous.jpg
1. Heat half the oil in a non-stick pan and fry the lamb until browned. Remove from pan and set aside. 2. Heat the remaining oil and fry onion, garlic, carrot and capsicum for 5 minutes until softened. 3. Add spices to the pan and fry for 2 minutes to release flavours. 4. Add cooked lamb, pumpkin, lentils, tomatoes, molasses, apricots, coriander stems and stock and simmer, covering for 15 minutes until pumpkin is tender. 5. While the tagine is cooking, prepare the couscous as per packet directions but substitute 1/2 cup water with orange juice and add 2 teaspoons of cumin to the cooking liquid. 6. To serve, divide couscous into bowls and spoon tagine over couscous and garnish with pistachios, pomegranate arils and fresh coriander leaves. Health tips Did you know that besides adding flavour, spices contain phytonutrients including antioxidants that offer health benefits? Why not try adding the zest of an orange to the couscous and using freshly squeezed juice in the cooking water? We used pre-packed diced lean lamb from the supermarket but you can ask your butcher for diced lean lamb. The brown lentils in this recipe blend in to be hardly noticed by the fussiest family members and the flavour is such that they won’t even realise how healthy it is.
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Lunch Noodles
4
16
Easy
1 x 400g shelf fresh wholegrain noodles 2 x 95g cans flavoured tuna (your choice) 2 cups frozen mixed vegetables Fresh parsley or coriander, chopped Fresh lemon (or lime) for serving
/SiteAssets/lunch-noodles.jpg
1. In a large microwave safe container, microwave frozen vegetables for about 3 minutes on high. 2. Add noodles as per packet directions. Heat a further 2 minutes. 3. Add tuna on top and cook for a further minute. 4. Turn out into a large bowl. Add chopped herbs and toss well. 5. Serve with a wedge of lemon (or lime). Health tips Did you know the recommended number of vegetable servings is five-a-day? Eating vegetables at lunch is a big help to reach the target. Why not try adding a can of five-bean mix, or some hard tofu as well? Or whatever fresh vegetables you have in the fridge instead of frozen? Or adding some spiralised vegetablen noodles as well (e.g. ‘zoodles’ made with zucchini). Or use flavoured salmon or mackerel instead of tuna? This is a super fast and convenient way to enjoy core nutritious foods of noodles, vegetables and fish. You can change the flavour by using different flavoured fish varieties. This tasty and healthy lunch can be made faster than a pizza can be delivered and could also be a quick and easy weeknight dinner or even an after school snack for hungry kids and teens.
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Moussaka
4
90
Medium
2 eggplants, sliced (1/2 cm thick) 1 tablespoon olive oil, plus oil spray 1 brown onion, finely diced 3 garlic cloves, crushed ( or 2 tsp. of minced garlic) 1 large carrot, grated 1 red capsicum, finely chopped 500 g lamb mince 1/3 cup red lentils 2 tablespoons tomato paste 1 can (400g) crushed tomatoes 1 teaspoon cinnamon ½ teaspoon allspice 1/3 cup plain flour 3 tablespoons margarine 1½ cups light milk 1/3 cup grated parmesan cheese (plus 1/3 cup extra for topping)
/SiteAssets/moussaka.jpg
1. Preheat oven to 1800C (1600C fan forced). 2. Spray eggplant slices lightly with olive oil spray, heat a large frying pan on medium-high heat and cook eggplant for 2-3 minutes on each side or until golden. Repeat until all slices are cooked and set aside. 3. Heat olive oil in a large non-stick frying pan over medium heat, add onion and garlic and cook for 1-2 minutes or until translucent. Add capsicum and carrot and stir to combine. Cook for a further 5 minutes until softened. 4. Add lamb mince, breaking up with a spoon until all the mince is browned. Add lentils, tomato paste, diced tomatoes and spices and bring the mixture to the boil. 5. Reduce heat and allow mixture to simmer for approximately 15 minutes until the mixture thickens. 6. For the white sauce, melt margarine in a small saucepan over medium heat. Add flour and cook for 1 minute stirring continuously until the mixture begins to bubble. 7. Add milk gradually, stirring to combine until the mixture begins to boil, reduce heat to medium and cook for around 5 minutes stirring constantly until the mixture has thickened. Add parmesan cheese and stir well. 8. To assemble, divide eggplant slices into three even lots – one for each layer. Spray the base of a large oven dish with oil spray. Place the first layer of the eggplant over the base of the dish and spoon half of the lamb mixture on top, levelling it with a spoon or spatula. 9. Add the second layer of eggplant and spoon over the remaining lamb mixture. Add the final layer of eggplant and spoon the white sauce over. 10. Finish by sprinkling parmesan cheese over the top and bake for 30 minutes or until golden. Serve with a crisp green salad. Health tips Did you know eggplant is known as aubergine in the UK? And contains flavonoid antioxidants called anthocyanins? Why not try lean beef mince instead of lamb? Or potato instead of eggplant? Eggplant is rich in soluble fibre which is important for gut health, lowering cholesterol and smoothing blood glucose levels. Restaurant versions of moussaka tend to be heavy and salty. This one is lighter and has extra vegetables.
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Egg, Mushroom and Tomato on Toast
4
15
Easy
1 tablespoon oil 500g mushrooms, quartered 4 medium tomatoes cut into large pieces 1 tablespoon balsamic vinegar 4 eggs 4 thick slices wholegrain bread 2 stalks continental parsley, chopped
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1. Heat oil in a non-stick pan over medium heat. 2. Add mushrooms and tomatoes and cook for 5 minutes. Add balsamic vinegar and chopped parsley, stir well then remove from pan and keep warm. 3. Fry 4 eggs in the pan, as you like them (we did sunny-side up). 4. Toast bread and place on serving plates. Spoon over mushrooms and tomato, and top with a fried egg. 5. Garnish with parsley. Health tips Did you know eating an egg at breakfast can help keep you satisfied throughout the morning? For bigger appetites, serve two eggs and two slices of toast. Why not try adding asparagus pieces as well? Or adding baby spinach to the mushrooms and tomatoes along with the balsamic and parsley? Did you know mushrooms are not a plant or an animal but a funghi? Did you know they contain vitamin D usually only found in animal foods? A hot breakfast can often mean a fry-up with salty, greasy bacon, eggs and white bread with loads of butter. This breakfast is much lighter but still hot and satisfying with the goodness of wholegrains, eggs, mushrooms and tomatoes.
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Pumpkin Soup
6
30
Easy
4 cups (500g) cubed pumpkin 1 medium onion, diced 2 stalks fresh coriander, stalks chopped, leaves separated 1 tablespoon thai massaman curry paste 1 tablespoon peanut butter 500ml salt reduced chicken stock 1 cup evaporated skim milk 1 cup water 1 cup cooked chickpeas (e.g. canned, drained, rinsed)
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1. Cook pumpkin in the microwave until tender (around 8 minutes on high). 2. Heat oil in heavy-based soup pot. Add onion, coriander stems, curry paste and peanut butter and fry until onion softens. 3. Add cooked pumpkin and chickpeas to the pot and stir well. Take off the heat. 4. Add stock, milk and water to the pot and stir well. Allow to cool a little (for safer pureeing). 5. Puree soup until smooth using a stick blender directly in the pot, or ladle into a blender. 6. Place soup back on the heat to bring back to a simmer. 7. Serve soup with chopped coriander leaves and wholegrain bread. Health tips Did you know pumpkin contains beta-carotene, which is an antioxidant? Why not try adding some carrot or sweet potato as well? Or using Indian style curry paste instead of Thai style? Or adding lentils instead of chickpeas? Pumpkin is a nutritious vegetable containing fibre, and vitamins C, E and riboflavin. Some pumpkin soups contain cream which makes them high in saturated fat. Using evaporated skim milk provides a creamy taste without the fat.
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Quesadillas
4
30
Easy
6 wholegrain tortillas 1/3 cup Mexican salsa ½ cup cooked kidney beans (e.g. canned, rinsed, drained) ½ cup corn kernels (e.g. canned, rinsed, drained) 1 medium tomato, diced 1/3 cup diced green capsicum 1 stalk fresh coriander, chopped 1 cup grated cheese
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1. Combine the kidney beans, corn, tomato,capsicum and coriander. 2. Spread a thin layer of salsa on one half of each tortilla. 3. Heat a non-stick pan over medium heat. 4. Place a tortilla in the pan and place a heaped tablespoon of the bean mixture on one half, top with a small handful of cheese and fold over the other half to close. Press down with a spatula. 5. Cook 2-3 minutes on each side or until browned and cheese is melted. 6. Remove from pan and slice into small triangles to serve. Health tips Did you know tortillas are traditionally made with corn or wheat in Latin America but are mostly made from wheat in Australia? They are flat because they don’t have any leavening (raising) agent such as yeast or baking soda. Why not try five bean mix instead of kidney beans? Or leftover chilli mince? Kidney beans are very nutritious and contain fibre, protein and folate as well as a variety of phytochemicals. They also have a low glycemic index (GI). Quesadillas are traditionally white tortillas filled with cheese. This version ishealthier because they’re made using wholemeal tortillas and have beans and vegetables.
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Shakshuka
4
35
Easy
1 tablespoon oil 1 medium onion, sliced thinly 1 red capsicum, sliced thinly 2 cloves garlic, crushed 1 teaspoon minced chilli 1 teaspoon cumin powder 2 x 400g cans crushed no-added-salt tomatoes ½ cup water 1 x 400g can borlotti beans, rinsed, drained 4 thick slices wholegrain bread 2 stalks fresh coriander
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1. Heat oil in a non-stick pan (or heavy-based casserole pot). 2. Add onion and fry for 2-3 minutes. Add capsicum and cook a further 2-3 minutes. 3. Add chilli and cumin and cook for a further1-2 minutes.. 4. Add tomatoes, borlotti beans and water and simmer for 10 minutes until capsicum is tender. 5. Make a well in the mixture with a spoon and crack eggs one at a time into the mixture so they are evenly spaced. 6. Cover and simmer for around 10 minutes or until eggs are cooked to your liking. 7. Serve with a large spoon or soup ladle ensuring each person gets an egg, garnished with coriander leaves with toast on the side. Health tips Did you know eggs are a nutrient-rich food containing 11 essential vitamins and minerals? They’re also considered a perfect protein as they provide all the amino acids (protein building blocks) the body requires. Why not try adding extra chilli if you like more heat? Or experiment with different vegetables such as broad beans, potatoes, mushrooms or green beans? You could also serve it with wholemeal flatbread. Enjoying some vegetables and legumes for breakfast is a great way to ensure you reach your healthy target of five-a-day. Traditional breakfast fry-ups aren’t known for being healthy but this a cooked breakfast you can feel good about.
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Spanish Style Seafood Rice
4
65
Medium
1 large onion, diced 1 tablespoon olive oil 1 x 3cm piece chorizo, diced 1 red capsicum, diced 1 medium carrot, diced 4 cloves garlic crushed (or 2 teaspoons minced garlic) 1 x 400g can butter beans, rinsed, drained 1½ cups medium grain brown rice 1 x 400g crushed tomatoes 1 teaspoon smoked paprika 1 cup salt-reduced chicken stock 750ml boiling water 500g seafood marinara mix, cut into small pieces 1 cup green peas 4 stalks fresh parsley, chopped 1 lemon
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1. Heat oil in a non-stick pan (or heavy-based casserole pot) over medium heat. Add onion, chorizo, capsicum and carrot and fry for 3-4 minutes until softened. 2. Add garlic and butter beans and cook for 3-4 minutes until fragrant. 3. Add rice and stir to mix well. Add the tomatoes, stock, smoked paprika and water and bring to a simmer. Reduce the heat, cover and cook for 30 minutes until the rice is tender (Add more water during cooking if it starts to stick). 4. Add seafood and peas and cook covered for 10 minutes until seafood and peas are cooked. 5. Add chopped parsley and stir until mixed. 6. Serve with a wedge of lemon and a green salad or steamed greens. Health tips Did you know chorizo is a Spanish cured sausage similar to salami? You can buy it in supermarkets. Why not try this with green prawns instead of marinara mix, or even chicken pieces? Or cannellini beans instead of butter beans? If necessary, you could also use white rice and shorten the cooking time as white rice cooks faster. Seafood is a source of protein, B vitamins, zinc, iodine and omega-3 fats. Savoury rice in a packet can be very salty and short on vegetables. This dish is big on flavour and nutrition, with extra fibre from the brown rice and butter beans.
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Stir-Fry Pork with Plum Sauce and Rice Vermicelli
4
30
Medium
500g lean pork, sliced into strips ½ teaspoon Chinese five spice 1 clove garlic, crushed 1 tablespoon minced ginger ½ teaspoon sesame oil 1 tablespoon oil 200g brown rice vermicelli 1 medium brown onion 1 medium carrot 1 stick celery, including leaves 1 small (or half large) red capsicum, sliced 200g mushrooms, sliced (about 6-8 medium button) ½ cup Chinese plum sauce Fresh coriander leaves for garnish
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1. Place pork in a bowl and add ginger, sesame oil and five spice. Mix well and set aside to marinate. 2. Soak rice noodles as per packet directions and set aside. 3. Prepare all vegetables. 4. Heat half the oil in a non-stick pan over high heat and stir-fry pork in batches for 3 minutes until done. Remove from pan and set aside. 5. Heat remaining oil over medium heat and cook onion, celery, carrot, capsicum and mushrooms for 5 minutes until softened. 6. Add pork back to pan and add drained noodles and plum sauce and heat through. 7. Serve garnished with coriander leaves. Health tips Did you know lean pork is very low in fat and economical compared to beef or lamb? Instead of pork, why not try using 500g chicken, or 250g hard tofu for a vegetarian version? To save waste, we’ve used the leaves and stems of the celery and they also add flavour. Chinese cooking is generally high in salt but this recipe keeps the salt down by using garlic, ginger, sesame oil and five spice powder and only half a cup of commercial plum sauce which is lower in salt than many Asian sauces.
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Sweet Potato Top Turkey Pie
6
50
Medium
1 large (750g) sweet potato (kumara), cubed Pinch nutmeg 1 tablespoon olive oil 1 medium onion, diced 2 cloves garlic, finely diced (or crushed) 2 rashers (100g) lean short cut bacon, diced 1 stick celery, sliced finely 2 carrots, finely diced 2 cups (about ¼ whole small) green cabbage, shredded 1 cup (100g) thinly sliced mushrooms 1 cup cooked brown lentils (e.g. canned, drained, rinsed) 1 cup reduced salt chicken stock 1 teaspoon dried oregano 50g tomato paste 1 tablespoon Worcestershire sauce 1 cup grated tasty cheese
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1. Place sweet potato in a microwave safe container and cook for 8 minutes on high, or until tender (or steam over boiling water on the stove). 2. Add nutmeg and mash until smooth with a potato masher, or in a food processer. Set aside. 3. Heat oil in a non-stick pan over medium heat. Add onion, bacon, carrot and cabbage and sauté 5 minutes until softened. 4. Increase heat, add turkey mince and fry until browned. Add mushrooms, lentils, oregano, stock, and Worcestershire sauce and tomato paste. Simmer for 10 minutes. 5. Spoon the mince mixture into a 1.5-2L oven dish, top with the sweet potato mash and spread evenly. Sprinkle grated cheese evenly over the top. 6. Place under the grill for 5-10 minutes, or until lightly browned. 7. Serve with a crisp green salad or steamed greens such as beans or broccoli (we dressed ours with a little balsamic for flavour). Health tips Did you know that orange sweet potato has a lower glycemic index (GI) than most other potatoes? Why not try chicken or pork mince? Or regular potato or parsnip mash? This pie contains good amounts of fibre from the vegetables and lentils. Commercially baked pies have pastry, fatty meat and lots of salt but this one is lighter, less salty and has vegetables.
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Tuna Pasta Bake
4
60
Easy
1 tablespoon oil, plus oil spray to grease 250g wholemeal (or high fibre) short-cut pasta (e.g. spirals, shells) 1 medium onion, diced 2 cloves garlic, crushed 1 stalk celery, sliced 1 zucchini, diced 2 cups (200g) small broccoli florets 3 tablespoons plain flour 2 cups light milk 1/3 cup grated parmesan 1 cup salt-reduced chicken stock 1 x 425g can tuna in springwater (or oil), drained Zest and juice of 1 lemon 2 stalks Continental parsley, chopped ½ cup grated cheese 1/3 cup wholemeal breadcrumbs
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1. Preheat your oven to 1800C (1600C fan forced). Spray a baking dish with oil. 2. Cook pasta as per packet directions but stop cooking a few minutes early so pasta is still firm. Drain and set aside. 3. Heat a non-stick pan over medium heat. Add oil. When hot, add the onion, garlic, celery, zucchini and broccoli and cook 5-10 minutes until softened. 4. Slowly stir in the flour to coat the vegetables and cook for 1 minute. Slowly add stock then milk and stir to prevent lumps. Simmer for 5-10 minutes until thickened, then stir in parmesan. 5. Remove from the heat and stir in the tuna, pasta, parsley and lemon. Transfer mixture to the baking dish. 6. Combine the breadcrumbs and cheese in a small bowl. Sprinkle over the top of the pasta mixture. Bake for 30 minutes until golden. Serve with a green salad Health tips Did you know canned tuna is an economical and nutritious form of seafood that contains omega-3 fats? Why not try making your own breadcrumbs out of stale bread and freeze until required? It saves waste. Tuna in springwater or oil has less sodium (salt) than tuna in brine. Prepared sauces can be high in salt but you can make this one easily with much less.
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