Recipes

SWEET POTATO & FETA FRITTATA

frittata

INGREDIENTS

  • 1 tablespoon olive oil
  • 1 medium sweet potato, peeled and grated
  • 8 eggs
  • 100 grams reduced-fat feta, crumbled
  • 1/2 onion, diced
  • 4 cups baby spinach
  • 1 cup Greek or Natural Yogurt

METHOD

1. Preheat oven to 170ºC.

2. Heat oil in a pan over medium heat. Add sweet potato and onion; sauté until vegetables begin to softer, 5-7 minutes. Stir in spinach, cooking until wilted. Remove from heat.

3. In a mixing bowl, beat eggs until smooth. Whisk in yogurt until smooth. Stir in sautéed vegetable mixture.

4. Pour into muffin tins or large pan and top evenly with crumbled feta.

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ZUCCHINI PESTO PASTA

zucchini pasta

INGREDIENTS

  • 2 large zucchini, washed, skin on.
  • 2 Cups of your favourite pasta sauce

OR

  • 2 TB Good quality basil pesto
  • ½ Bunch Fresh Basil
  • 1 punnet cherry tomatoes, halved

METHOD

1. Using a mandolin or Spiraliser process zucchini into long thin strips.

 

If using pasta sauce:

1. Heat sauce in a medium saucepan and cook over low heat until warmed through.

2. Add zucchini and mix through. Serve with salad and a small amount of fresh parmesan.

 

If using Pesto:

1. Place zucchini in a microwave safe container and cook for 30-40 seconds until just heated.

2. Stir through pesto, basil and cherry tomatoes and serve immediately.

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Lychee & Passionfruit Cooler

lychee & passionfruit

INGREDIENTS

  • ½ cup fresh/tinned passionfruit
  • 6 fresh/tinned lychees
  • ½ cup lime juice
  • Mint as necessary
  • Ice cubes
  • 2.0L plain sparkling mineral water/soda water

METHOD

1. Peel lychees, remove seeds (if using fresh lychees)

2. Blend half the passionfruit, ice, mint, lime juice and half the lychees for 20-30 seconds

3. Pour blended mixture into a 2.0L jug and top with sparkling mineral/soda water

4. Add remaining lychees and passion fruit and more ice

5. Serve with an extra sprig of mint

 

For Healthy Alternative Place Coconut Around the Rim of The Glass!

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Sweet Potato Shepherds Pie

– By Raquel Andrews, Dietitian at Optimum Health Solutions Tasmania

sweet potato

INGREDIENTS - FOR FILLING

  • 2 Carrots
  • 200g of mushrooms, diced
  • 300g of frozen mixed vegetables
  • 1 Celery stalk chopped
  • 2 tbsp flour, or leave out if gluten free
  • 1 cup of fat-free low sodium broth
  • Paprika
  • ½ Capsicum
  • 1tsp of olive oil
  • 1 medium onion, diced
  • 2 gloves of garlic
  • 1tsp Worcestershire sauce
  • 2tsp tomato paste
  • 1tsp rosemary, chopped

INGREDIENTS - FOR TOP

  • 500-1kg of sweet potato
  • 3 gloves of garlic
  • ½ Cups of milk (low fat or skim)
  • ¼ Cup of stock
  • 2 tbsp of low fat yogurt
  • Paprika spice

METHOD

1. 

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PORK MUSHROOM MEATBALLS

falafel

INGREDIENTS

  • 400g Button
  • Cup or Flat Mushrooms 3 green onions (shallots)
  • Roughly chopped 3 tbs canola oil
  • 2 tbs coriander (ground or fresh)
  • To Serve: Iceberg lettuce, sweet chilli sauce and lime wedges, to serve
  • 400g pork mince
  • 2 tbs red curry paste
  • 1 egg
  • 1 cup fresh breadcrumbs Canola or sunflower oil

METHOD

1. Finely chop mushrooms by hand or alternatively, pulse in a food processor. Add chopped green onions to mushroom mixture.

2. Heat 1 tbs oil in a large non-stick frying pan over high heat. Add mushroom mixture and cook, stirring often, for 8 minutes or until all moisture has evaporated.

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LEMON SESAME CHICKEN

sesame chicken

INGREDIENTS

  • 400g skinless chicken breast
  • 1 tsp. cumin
  • 2 tsp. paprika
  • 1 tsp. curry powder
  • 1 tbsp. lemon juice
  • 2 tsp. lemon zest
  • 2 tbsp. sesame oil
  • 1/2 cup chicken stock
  • 1/2 cup chicken stock
  • 2 tsp. cornflour
  • 1 tbsp. sesame seeds
  • 2 cups cooked rice (basmati or brown)
  • 8 cups stir fry vegetable, e.g. 2 medium carrots, 1 small head of broccoli or 2 cups snow peas, 1 large finely sliced red capsicum, 1 large finely sliced yellow capsicum, 10 small mushrooms, and 1 bunch of choy sum.

METHOD

1. Pound and thinly slice chicken. Mix chicken with cumin, paprika, curry powder, lemon juice, lemon rind and sesame oil.

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FANTASTIC FALAFEL

falafel

INGREDIENTS

  • 2 x 400g cans chickpeas, drained, rinsed
  • 1 cup chopped parsley leaves
  • 1/2 cup mint leaves, chopped
  • 1 small red onion, finely diced
  • 2 cloves garlic, crushed
  • 1 tablespoon ground cumin
  • 1 tablespoon ground coriander
  • 1/4 cup plain flour
  • 1/2 Cup Grated Parmesan
  • 1 egg, whisked
  • cooking oil spray
  • 4 pieces wholemeal Lebanese bread, to serve
  • 1 cup tabbouleh, to serve
  • reduced-fat hummus, to serve

METHOD

1. Preheat oven to 180ºC. Line a tray with baking paper.

2. Process chickpeas, parsley and mint in a food processor until finely chopped. Transfer to a bowl and add onion, garlic, cumin, coriander, flour and egg.

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SLOW-COOKED CHICKEN CURRY

– By Chloe Horne, Dietitian at Optimum Health Solutions.

slow-cooked chicken curry

INGREDIENTS

  • 500g chicken thigh fillets (skinless)
  • 1 medium onion thinly sliced
  • 400g tin chickpeas (drained)
  • 2x large carrots (roughly chopped)
  • ½ cup (125ml) light coconut milk
  • ½ cup (125 ml) chicken stock
  • 400g tin crushed tomatoes
  • 2x tablespoons curry powder
  • 1 tsp salt
  • 1 cup green peas
  • 2 tablespoons lemon juice

METHOD

1. Add coconut milk, chicken stock, tomatoes, curry powder and salt to slow cooker and mix well to combine.

2. Add chicken, onion, chickpeas and carrots. Using tongs, gently toss ingredients together to ensure evenly coated.

3. Cook on low heat for 8 hours or high heat for 4 hours.

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Sesame-crusted Tofu with Spring Vegetable Salad

sesame tofu

INGREDIENTS

  • 350g Firm Tofu
  • 1 TB Sesame Seeds
  • 1 TB Tahini
  • 1 TB Reduced Salt Soy Sauce
  • 1 Large Carrot, Cut Into Match Sticks
  • 2 TSP Olive Oil
  • 1 TB Rice Wine Vinegar
  • 2 TSP Castor Sugar
  • 2 Bunches Asparagus, Halved Length-ways
  • 200g Sugar Snap Peas
  • 4 Spring Onions, Thinly Sliced

METHOD

1. Pat dry tofu with paper towel, cut into 8 pieces.

2. Spread sesame seeds over a large plate. Gently coat tofu in sesame seeds by pressing into seeds. Set aside.

3. Combine tahini, soy sauce, vinegar and sugar in a small bowl. Mix until sugar dissolves.

4. Blanch green vegetables for 3 minutes in boiling water, then drain and rinse under ice cold running water to refresh.

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MAC ‘N’ CHEESE

Mac n Cheese

INGREDIENTS

  • 300g Macaroni
  • 2 Bunches asparagus, trimmed, chopped
  • 1 Cup Frozen Peas
  • 3 Green Onions, chopped
  • 3 Cups Skim Milk
  • 2 Tablespoons Cornflour
  • 1/2 Cup Grated Parmesan
  • 4 Cups Green Salad, to serve

METHOD

1. Cook macaroni in a large saucepan of boiling water according to packet instructions.

2. Add asparagus and peas in the last 2 minutes of cooking. Drain pasta and veggies.

3. Return the pan to the stove and add a small amount of oil. Cook green onion over medium heat for 2 minutes, or until softened.

4. In a large jug, whisk together milk and cornflour until smooth, then pour into saucepan while stirring.

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