Sample Recipes

The sample recipes below are designed to provide balanced nutrition for Bariatric Surgery Patients who have been cleared to eat more normal textured meals. The serve size of each dish would be suggestive of the upper limit to eat. 

 

Ratatouille

Serves 4

Ingredients:

• Olive oil spray
• 1 onion, chopped
• 1 clove garlic, crushed
• 1 red capsicum, diced
• 1 stick celery, diced
• 2 cups mushrooms, diced
• 2 zucchini, diced
• 1 eggplant, diced
• 1/4 cup fresh basil, chopped
• 400g no added salt, chopped tinned tomatoes

Method

1. Heat a frying pan that has been sprayed with the oil.
2. Add onion, garlic, capsicum, celery and mushrooms and sauté until vegetables are tender.
3. Remove and set aside.
4. Spray frying pan with oil again, add the zucchini and eggplant and sauté until softened.
5. Return capsicum mixture to frying pan.
6. Add basil and tomatoes and simmer 5 minutes over low heat, stirring occasionally.

This recipe can be used as a sauce for other vegetables, or served as a sauce with meat, chicken or fish if eating with family or friends.

*Recipe from Nutrition for Weight Loss Surgery

 

Eggs in Sauce

Makes 4 small serves

Ingredients

• 1 teaspoon olive oil
• 1 onion, diced
• 2 cloves garlic, crushed
• 2 cups tomato passata or tomato based pasta sauce
• 8 eggs (free-range)
• Oregano, to taste
• Freshly ground black pepper

Method

1. Heat olive oil in a frying pan. Add onions and garlic and sauté until onions are starting to soften.
2. Add passata or pasta sauce, bring to the boil then reduce heat to a simmer.
3. Whilst sauce is simmering, crack eggs into the sauce and season with oregano and pepper. Allow to cook until the eggs are cooked to your liking.

The recipe is courtesy of 'Fifty in a Flash' by Nutrition For Weight Loss Surgery, available at www.nfwls.com 

 

Sweet Chilli Beef Cups

Makes 4 small serves

Ingredients:

• 1 teaspoon peanut oil
• 1 onion, diced
• 400g lean beef mince
• 2 tablespoons sweet chilli sauce 
• 2 tablespoons hoisin sauce
• 1 carrot, grated
• 1 cup cabbage, shredded very finely 
• 4 iceberg lettuce leaf cups

Method:

1. Heat oil in a wok over medium to high heat. Add onion and cook until softened.
2. Add mince and stir-fry for about 5 minutes, or until browned.
3. Add sauces and stir-fry until well combined. Add carrot and cabbage and stir-fry for 1 to 2 minutes until carrot is tender.
4. Spoon mixture into lettuce leaf cups to serve.

Nutrition Information (per serve): kilojoules 1100kJ, calories 263, protein 24g, fat 11g, saturated fat 4g, carbohydrate 16g, fibre 4.5g.

*Recipe courtesy of Nutrition For Weight Loss Surgery's - www.nfwls.com

 

Beef with Feta & Prunes

Makes 20 small meatballs or 10 small patties

Ingredients:

• 500g lean beef mince
• 3⁄4 cup rolled oats
• 40g feta, crumbled
• 8 prunes, finely diced
• 2 tablespoons fruit chutney
• 1 egg

Method:

1. Place all ingredients in a bowl and mix well.
2. Roll into walnut sized balls or small patties.
3. Place onto a non- stick or oiled oven tray and place in a preheated oven at 180°C for 15 minutes or until cooked through and golden.

Nutrition information (per 2 meatballs or 1 patty): kilojoules 640, calories 152, protein
15.5g, fat 6g, saturated fat 2.5g, carbohydrate 8g, fibre 1g.

Notes: Suitable to freeze

Recipe provided by Nutrition For Weight Loss Surgery (www.nfwls.com)

 

Enchilada Cups

Makes 9 individual enchilada cups

Ingredients:

• 1 onion, diced
• Olive oil
• 500g lean chicken mince
• Corn kernels, from 1 cob of corn
• 425g tin of black beans, drained
• 1 jar enchilada sauce
• 8 mini corn tortillas
• 80g cheese, grated
• Avocado, diced tomato, jalapeños and Greek yoghurt, to serve

Method:

1. Sauté onion until cooked in a drizzle of olive oil.
2. Add chicken mince and brown.
3. Add corn, black beans and enchilada sauce and mix through.
4. Place corn tortillas into a muffin tray and top with chicken mixture.
5. Sprinkle with cheese and bake in a preheated oven for 15 minutes
   at 180°C, or until cooked through.
6. Remove from muffin tray and top with diced avocado,
   tomato, jalapeños and Greek yoghurt.

Nutrition information (per enchilada cup): kilojoules 980, calories 233, protein 20g, fat 9.5g,
saturated fat 4g, carbohydrate 14.5g, fibre 6g.

Recipe provided by Nutrition For Weight Loss Surgery (www.nfwls.com)

   

Mediterranean Salad

Serves 4

Ingredients

• 200g cherry tomatoes, halved
• 1 Lebanese cucumber, diced
• 200g can butter beans, rinsed and drained
• 1 small red onion, quartered, thinly sliced
• 1 yellow capsicum, diced
• 1 tablespoon fresh mint, chopped
• 2 tablespoons parsley, chopped
• 2 tablespoons pitted olives, halved
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 50g feta, crumbled

Method

1. Place tomatoes, cucumber, butter beans, onion, mint, parsley and olives in a large bowl and toss to combine.
2. Whisk together olive oil and lemon juice in a bowl.  Add to salad and gently toss.
3. Serve salad topped with crumbled feta.
4. To boost up protein – serve with grilled fish.

*Recipe Adapted from Australian Healthy Food Guide 

 

Corn, Quinoa and Mango Salad

Serves 8 (as side)

Ingredients:

• 250g quinoa
• 1 avocado
• 1 ripe mango
• 300g cherry tomatoes, halved
• 2 limes
• 2 tablespoons extra virgin olive oil
• Sea salt
• Freshly ground black pepper
• 2 corn on the cob
• 2 cloves of garlic, peeled and finely sliced
• 4 rashes of lean bacon, sliced
• 20g fetta
• Fresh coriander

Method:

1. Cook the quinoa according to the packet instructions, then drain and set aside.
2. Peel and destone the mango and avocado and roughly chop.
3. Toss mango, avocado and tomatoes in a large bowl with the zest and juice of the limes along with olive oil, pinch of sea salt and black pepper.
4. Grill the corn cobs on a hot griddle or BBQ until they are nicely charred, then carefully slice off the kernels.
5. Place the garlic and bacon in a small frying pan. Cook over medium heat until lightly golden.
6. Tip the bacon and garlic mixture into the tomato mixture, add the quinoa and corn. Toss together and season to taste.
7. Divide between plates and crumble over feta and coriander leaves. 

 

Cajun Chicken & Mango Salad

Makes 4 cups

Ingredients:

• 2 mango cheeks, sliced
• 400g chicken tenderloins (free-range)
• Cajun seasoning
• 1 cup cherry tomatoes, halved
• 1 small yellow capsicum, thinly sliced
• Lettuce (of your choice), to serve
• 1 teaspoon soy sauce
• 2 teaspoons sweet chilli sauce

Method:

1. Combine mango cheeks, cherry tomatoes and yellow capsicum and mix to combine.
2. To make dressing, combine sweet chilli sauce and soy sauce and set aside.
3. Sprinkle chicken with a Cajun seasoning - a little if you like mild food and more if you like spicy food.
4. Heat a BBQ or grill on medium heat.
5. Add tenderloins and cook for a few minutes either side or until cooked through. (Take care not to overcook or they will become chewy).
6. Add some lettuce to 4 plates and divide salad between plates. 
7. Top with chicken and drizzle with dressing to serve

 

Bacon, Mushroom, Tomato & Egg Muffins

Makes 6 muffins

Ingredients:

• 6 eggs
• 1⁄4 cup milk
• 60g cheese, grated
• 2 rashers bacon, finely diced
• 3 button mushrooms, finely diced
• 1 tomato, finely diced

Method:

1. Whisk together eggs and milk, season to taste and set aside.
2. Divide remaining ingredients between a six well muffin pan.
3. Pour egg mixture over cheese, bacon, mushroom and tomato.
4. Bake in a pre-heated oven at 180°C for 20 minutes, or until cooked through and golden.

Recipe provided by Nutrition For Weight Loss Surgery (www.nfwls.com)

 

Salmon Skewers

Makes 8 skewers.

Ingredients

• ¼ cup white miso paste
• 2 teaspoons grated ginger
• 2 gloves garlic, crushed
• 1/3 cup water
• 800g skinless salmon fillet, cut into 5cm pieces
• 4 green onions, cut into 4cm lengths
• 1 tablespoon sesame oil
• 1 teaspoon black sesame seeds
• Micro purple basil, for sprinkling
• ¼ cup pickled ginger
• Wasabi paste, to serve

Method

1. Preheat a char-grill pan or barbecue to medium heat. Place the miso, ginger and water in a large bowl and mix to combine.
2. Thread the salmon and onion onto 8 skewers, and brush both sides with the miso marinade.
3. Brush the grill with the oil and cook the skewers, turning, for 3-4 minutes or until charred.
4. Sprinkle the skewers with sesame seeds and basil. Serve with pickled ginger and wasabi.

Recipe Adapted from Donna Hay Light and Fresh

 

Turkey and Avocado Salad with Cranberry Dressing

Serves 4

Ingredients:

• 120g baby spinach, washed
• 400g cooked, cooled turkey meat (free-range where possible), sliced or shredded
• ¼ cup slivered almonds, toasted
• 2 celery stalks, finely sliced
• 1 avocado, halved and sliced
• 2 tablespoons whole berry cranberry sauce
• 2 tablespoons olive oil
• 2 teaspoons red wine vinegar

Method:

1. For the dressing, place the vinegar, cranberry sauce and the olive oil in a bowl. Season and whisk to combine.
2. To serve, assemble the remaining ingredients on a platter. Drizzle with cranberry dressing to serve.  

 

Grilled Beef Salad with Pear and Blue Cheese

Makes 4 small serves

Ingredients:

• Large handful of rocket
• 50g blue cheese, crumbled
• 1 pear, thinly sliced
• 40g pecans
• 300g lean beef fillet, grilled or barbequed
• 1 teaspoon Dijon mustard
• 2 tablespoons Italian white vinegar
• 1 tablespoon olive oil
• 1 teaspoon honey (if desired)

Method:

1. Combine rocket, cheese, pears and pecans.
2. Slice cooked beef fillet thinly and place over salad.
3. To make dressing, combine mustard, vinegar, oil and honey in a small jar and shake well.
4. Pour dressing over salad to serve.

*Recipe courtesy of Nutrition For Weight Loss Surgery's - www.nfwls.com

  

Sweet Potato, Zucchini & Feta Mini Muffins

Makes 30 mini muffins

Ingredients:

• 1 medium sweet potato, grated
• 1 medium zucchini, grated
• 1 medium red onion, grated
• 1⁄2 cup grated cheese
• 100g feta, crumbled
• 1/3 cup spelt flour
• 4 eggs

Method:

1. Place all ingredients in a bowl and mix well.
2. Spoon into greased mini muffin trays and bake in a preheated oven at 180°C for 15 minutes or until cooked through and golden.

Notes: Suitable to freeze

Recipe provided by Nutrition For Weight Loss Surgery (www.nfwls.com)

 

Chickpea and Sweet Potato Salad

Serves 4

 

Ingredients

• 250g sweet potato, peeled and diced
• 1 medium red capsicum, seeded and cut into strips
• 1 large zucchini, trimmed and cut into 1cm thick slices
• 2 teaspoon cumin
• 1 tablespoon fresh lemon juice
• 2 teaspoons olive oil
• 1 x 400g can chickpeas, rinsed and drained
• 100g baby spinach leaves
• 30g feta, crumbled

Method

1.  Preheat oven to 180.  Line 2 baking trays with baking paper.  Place sweet potato on one baking tray.  Place capsicum and zucchini on second tray.
2. Sprinkle both trays with cumin and spray lightly with olive oil. 
3. Roast sweet potato for 25 minutes.  Roast capsicum and zucchini for 15-20 minutes or until golden and tender.
4. Meanwhile, whisk lemon juice and olive oil with remaining cumin in a large salad bowl.  Add chickpeas, stir and set aside for 5 minutes to absorb flavor of the dressing.
5. Add roasted vegetables and spinach to the bowl and toss gently with chickpeas to combine.
6. Divide salad among serving bowls, scatter with crumbled feta and serve.

 *Recipe adapted from Australian Healthy Food Guide 

 

Almond Crusted Chicken Schnitzel

Serves 4

Ingredients

• 2 organic chicken breast fillets, sliced in half widthways
• 1 cup ground almonds or almond flour
• 2 lemons
• 2 tablespoons parsley, chopped
• 1 tablespoon arrowroot or corn flour
• 1 free-range egg, beaten
• 1 tablespoon olive oil

Method

1. Combine almonds, the zest of 1 lemon and parsley in a bowl.
2. Lightly coat the chicken breast in the flour then dip into the beaten egg, followed by the almond mix – you should have 4 pieces of lean chicken, coated in a lovely almond crumb.
3. Cook over a low to medium heat in a pan using 1 tablespoon olive oil until chicken is cooked through and lightly golden.
4. Serve with steamed green vegetables.

*Recipe adapted from The Healthy Chef

 

Roasted Salmon with Mexican Salad

Serves 6

 

Ingredients

• 2 x 150g salmon fillets
• Cooking oil spray
• 2 ears of corn, kernels removed
• 3 long green shallots, trimmed and sliced
• 2 cloves garlic, crushed
• 2 Roma tomatoes, diced
• 1 x 400g can no-added salt can four bean mix – rinsed and drained
• 1 tablespoon flat-leaf parsley, chopped
• 1 tablespoon lime juice
• 1 cup steamed green beans
• Lime wedges to serve

Method

1. Preheat oven to 180.  Line a large baking tray with baking paper.  Place salmon onto prepared tray.  Roast for 12-15 minutes or until cooked to your liking.
2. Meanwhile, spray a large, deep frying pan with oil and place over medium-high heat.  Cook corn kernels, shallots and garlic, stirring for 2-3 minutes.  Add tomatoes and four bean mix and cook, stirring, for a further 2 minutes or until heated through.
3. Remove from heat, stir through parsley and lime juice.  Season with freshly ground black pepper.  Serve salmon with bean and corn salad, steamed green beans and a wedge of lime.

*Recipe adapted from The Australian Healthy Food Guide

 

Moroccan Spiced Mince

 

Tuna & Broccoli Salad

Makes 4 serves

Ingredients:

• 2 cups broccoli, cut into small florets
• 8 snow peas, strings removed
• ½ cup cherry tomatoes, halved
• 185g can tuna in spring water, drained
• ½ cup fresh parsley, chopped
• ½yellow capsicum, diced
• ¼ cup fat free Italian dressing
• Fresh herbs to garnish

Method:

1. Boil, steam or microwave broccoli until just tender. Rinse under cold water and drain well.
2. Place snow peas in boiling water until they change colour, approximately 30-60 seconds. Rinse under cold water, drain well and slice into thin slivers.
3. Combine broccoli, snow peas, tomatoes, flaked tuna, parsley, capsicum and dressing in a large serving dish. Drizzle salad dressing over salad and garnish with fresh herbs.

Nutrition information (per cup): kilojoules 370, calories 88, protein 12.5g, fat 1g, saturated, fat 0.5g, carbohydrate 5g, fibre 3g.

 *The recipe is courtesy of Nutrition For Weight Loss Surgery (www.nfwls.com) 

  

Chicken & Haloumi Salad with Spinach, Strawberries & Asparagus

Makes 4 Small Serves

Ingredients

• Large handful of baby spinach leaves
• 8 strawberries, quartered
• 8 asparagus spears, trimmed and blanced
• 1/2 avocado, diced
• 200g chicken tenderloins (free-range), grilled
• 160g haloumi, sliced and grilled
• 1 tablespoon balsamic vinegar
• 1 tablespoon olive oil

Method

1. Combine baby spinach, strawberries, blanched asparagus, and avocado.
2. Top with grilled chicken and haloumi.
3. Combine balsamic vinegar and olive oil and pour over salad to serve.

Nutrition information (per serve): kilojoules 1140, calories 272, protein 25g, fat 17g, saturated fat 6.5g, carbohydrate 3g, fibre 2.5g.

*Recipe from Nutrition for Weight Loss Surgery

 

Chicken Paella

Serves 4 – 6

Ingredients

• 1 teaspoon olive oil
• 1 red onion, thinly sliced
• 3 garlic gloves, crushed
• 400g chicken mince (free-range)
• 2 tomatoes, chopped
• 1/2 red capsicum, sliced
• 1/2 zucchini, halved and sliced
• 1/4 cup rice
• 3/4 cup salt reduced chicken stock
• 1/2 teaspoon saffron threads
• 2 teaspoons paprika
• Chilli flakes, to taste
• 1/2 cup frozen peas
• Freshly ground black pepper

Method

1. Heat oil in a frying pan or wok over medium-high heat.
2. Add onion and garlic and cook for 3 to 4 minutes or until starting to soften.
3. Add chicken mince and cook, stirring to break up the mince, for 5 minutes.
4. Add tomatoes, capsicum and zucchini and cook for 2 minutes.
5. Stir in rice, stock, saffron, paprika and chilli if desired. Stir well to combine and bring to the boil. Cover and reduce heat to low. Simmer for 15 to 20 minutes or until the stock is absorbed.
6. Stir in peas until heated through.
7. Season with pepper to serve.

Nutrition information (per serve): kilojoules 1060, calories 253, protein 23.5g, fat 8g, saturated fat 2g, carbohydrate 19g, fibre 5g.

*Recipe courtesy of Fifty in a Flash, available from Nutrition For Weight Loss Surgery's online store at www.nfwls.com

 

Turkey Rice Paper Rolls

 

Ingredients

• 50g vermicelli noodles
• 50g snow peas, thinly sliced lengthways
• 16 square rice-paper sheets
• 1 cup finely shredded roasted turkey breast (free-range)
• 1 carrot, grated
• 50g sprouts
• Mint leaves
• Sweet chilli sauce, to serve

 Method

1. Place the noodles and snow peas in separate heatproof bowls and cover with boiling water.  Set the snow peas aside for 1 minute.  Refresh under cold running water.  Drain well.  Set the noodles aside for 5 minutes or until tender.  Drain well.
2. Soak 1 rice-paper sheet in warm water for 30 seconds until soft (don’t soak too long or it will tear).  Drain on paper towel.  Place on a clean work surface.  Place a little of the turkey along the centre of the sheet.  Add a little of the noodles, snow peas, carrot and sprouts.  Top with a mint leaf.  Fold ends up and roll up firmly to enclose filling.
3. Repeat to make all 16 rice-paper rolls.  Serve with sweet chilli sauce.

Recipe adapted from Taste.com 

 

Mexican Chicken Mince With Salsa And Beans

Makes 5 cups

Ingredients

• 500g chicken mince (free-range)
• 1 small red onion, finely diced
• 1 tsp olive oil
• 1 tsp ground coriander
• 1 tsp ground cumin
• 375g jar of salsa
• 400g tin of four bean mix, drained
• 1 cup vegetables, finely chopped (use any vegetables you have on hand. Spinach, broccoli, capsicum and mushroom work well.)

Method

1. In a heavy saucepan, saute onions in olive oil until opaque.
2. Add chicken mince, coriander and cumin to the pan and cook for 5 minutes.
3. Add vegetables and cook for a further 5 minutes.
4. Add bean mix and salsa and bring to a simmer. Simmer for 5 minutes or until chicken is cooked and vegetables are soft.
5. Remove from heat to serve.

Nutrition information, per 1 cup serve: kilojoules 1150, calories 273, protein 26.5g, fat 9.5g, saturated fat 2.5g, carbohydrate 16.5g, fibre 7.5g.

The recipe is courtesy of Nutrition For Weight Loss Surgery ( www.nfwls.com )

  

Classic Tuna Salad

Makes 1.5 cups

Ingredients

• 185g can of tuna in spring water, drained
• 2 stalks celery, strings removed and finely diced
• 1 gherkin, finely diced
• 2 teaspoons wholegrain mustard
• 1 tablespoon dill, chopped
• 2 tablespoons mayonnaise

Method

1. Place all ingredients in a bowl and mix until well combined.
2. Store in the fridge for up to 3 days.

Serving suggestions:

• Wrap in a lettuce leaf
• Fill a wrap
• Serve with vegetable sticks

 

Chilli Lime Fish with Broccolini

Makes 4 small serves

Ingredients

• 2 tablespoons sweet chilli sauce
• 2 tablespoons lime juice
• 1 tablespoon rice vinegar
• 1 tablespoon finely chopped lemon grass
• 1 clove garlic, crushed
• 4 x 120g firm fish fillets eg. salmon, barramundi, flathead
• 1 teaspoon peanut oil
• 4 spring onions, sliced diagonally
• 1/2 red capsicum, thinly sliced
• 1 bunch broccolini

Method

1. Preheat oven to 180 degrees C and line an oven tray with baking paper.
2. Combine sweet chilli sauce, lime juice, rice vinegar, lemongrass and garlic in a bowl, then add fish and turn to coat.
3. Place fish on baking paper and spoon over a little of the marinade.
4. Bake for around 10-12 minutes then let stand for 5 minutes.
5. Whilst fish is baking, heat peanut oil in a pan and stir fry spring onions, capsicum and broccolini until just tender.
6. Serve fish with stir fried vegetables.

The recipe is courtesy of 'Fifty in a Flash' by Nutrition For Weight Loss Surgery, available at www.nfwls.com 

 

Sweet Corn, Bean & Feta Salad with Zucchini Ribbons

Makes 4 small serves

Ingredients

• 2 tablespoons Italian white vinegar
• 1 tablespoon olive oil
• 1 teaspoon Dijon mustard
• Fresh thyme to taste
• 1/2 cup sweet corn kernels, drained
• 1 cup four bean mixed, drained
• Handful of green beans, sliced
• 1 small zucchini, peeled into ribbons using a potato peeler
• 1/2 green capsicum, diced
• 80g feta cheese, crumbled

Method

1. To make dressing, combine vinegar, oil, mustard and thyme in a jar and shake well to combine.
2. Add all other ingredients to a bowl and stir.
3. Add dressing to serve.

Nutrition information (per serve): kilojoules 765, calories 182, protein 8.5g, fat 9.5g, saturated fat 3.5g, carbohydrate 12g, fibre 5g.

The recipe is courtesy of 'Fifty in a Flash' by Nutrition For Weight Loss Surgery, available at www.nfwls.com 

 

Granola

Serves 4

Ingredients

• 300g rolled oats
• 100g raw almonds
• 100g cashews
• 100g pumpkin seeds
• 50g coconut flakes
• 1 teaspoon ground cinnamon
• 1 teaspoon grated orange zest
• 1 teaspoon vanilla bean paste
• 100ml maple syrup
• 40g dried cranberries (crasins)
• 60g dried pineapple – chopped

Method

1. Preheat the oven to 120.
2. Combine the oats, almonds, cashews, pumpkin seeds and coconut.
3. Combine in a separate bowl, cinnamon, orange zest, vanilla and maple syrup.
4. Pour maple syrup mix into the dry ingredients and mix well.
5. Line 2 large baking trays with baking paper.
6. Divide the granola on the trays and spread the mix out in a very thin and even layer (don’t pile on the granola thickly as it will not toast evenly and get soggy underneath).
7. Toast the muesli in a low oven (120) for about 1 hour or until the oats and nuts turn a nice golden colour. Mix lightly throughout cooking.
8. Cool on the trays until crunchy.
9. Serve with fresh fruit.

*Recipe adapted from The Healthy Chef

 

Chicken Tacos

Makes 4 small serves

Ingredients

• 1 teaspoon olive oil 
• 1 onion, diced
• 400g chicken mince 
• 1 cup salsa
• 400g can kidney beans, drained and rinsed 
• 4 taco shells
• 1 carrot, grated
• 1 tomato, diced
• Lettuce, finely shredded, to serve

Method

1. Heat oil in a frying pan. Add onion and cook until softened.
2. Add chicken and cook until browned.
3. Add salsa and beans to chicken and stir to warm through.
4. Add mince mixture to tacos and top with carrot, tomato and lettuce.

Recipe provided by Nutrition For Weight Loss Surgery (www.nfwls.com)

 

Grilled Pork with Black Rice Salad

Makes 4 small serves

Ingredients

• 1 cup cooked black rice
• 1⁄2 red capsicum, diced
• 1⁄2 yellow capsicum, diced
• Handful of fresh mint, shredded
• 1⁄2 red onion, finely diced
• 1⁄4 cup slivered almonds
• 1 tablespoon seeds
• 2 tablespoons currants
• 1 tablespoon olive oil
• Juice of 1 lemon
• 300g pork fillet (free-range), grilled
• 4 tablespoons Greek yoghurt

Method

1. Combine rice, capsicum, mint, red onion, almonds, seeds and currants.
2. To make dressing, combine olive oil and lemon juice in a small jar and shake well.
3. Drizzle salad with dressing.
4. Thinly slice pork fillet and add to salad.
5. Top with a tablespoon of Greek yoghurt per serve.

The recipe is courtesy of 'Fifty in a Flash' by Nutrition For Weight Loss Surgery, available at www.nfwls.com   

 

Tray Baked Lamb & Vegetables

Makes 4 small serves

Ingredients:

• 4 baby potatoes, quartered (optional)
• 2 tablespoons of olive oil
• 1⁄2 red capsicum, cut into strips
• 1⁄2 green capsicum, cut into strips
• 1 red onion, cut into wedges
• 8 cherry tomatoes or 2 large tomatoes, quartered
• Handful of fresh oregano and rosemary, chopped
• 400g lean lamb eg. backstrap, fillet
• Juice and zest of one lemon
• 1 teaspoon Dijon mustard
• 2 cloves crushed garlic
• 1⁄2 teaspoon dried oregano

Method:

1. Preheat oven to 180°C.
2. Place potatoes on a baking tray and drizzle with 1 tablespoon of the
   olive oil. Bake for 20 minutes.
3. Remove tray from oven and add vegetables, herbs and lamb.
4. Combine lemon juice, zest, 1 tablespoon of oil, mustard, garlic and dried herbs in a jar and shake to combine.
5. Pour over lamb and vegetables and return tray to oven. Bake for a
   further 20-30 minutes until cooked to your liking.

*Recipe courtesy of Nutrition For Weight Loss Surgery's - www.nfwls.com 

 

Greek Style Lamb Meatballs

Makes 20 Small Meatballs or 10 Small Patties

Ingredients

• 500g lean lamb mince (grass-fed)
• 1 cup multigrain breadcrumbs
• 1/4 cup Parmesan cheese, finely grated
• 2 teaspoons dried oregano
• Juice of half a lemon
• 1 clove garlic, crushed
• 60g feta, crumbled
• 2 eggs
• Tzatziki to serve

Method

1. Combine all ingredients (except tzatziki) in a bowl and mix well.
2. Roll into walnut sized balls or small patties.
3. Place onto a non-stick or oiled oven tray and place in a pre-heated oven at 180 degrees C for 15 minutes or until cooked through and golden. 
4. Serve with tzatiziki. 

*Recipe courtesy of Single Serves, available from Nutrition For Weight Loss Surgery's online store at www.nfwls.com 

 

Lemon and Quinoa Chicken Soup

Serves 6

Ingredients

• 1 cup white quinoa
• 1 ½ cups water
• 1 tablespoon olive oil
• 1kg chicken breast fillets, trimmed
• 1 leek, white part only, thinly sliced
• 2 cloves garlic, crushed
• 2 litres chicken stock
• 2 bay leaves
• ½ cup lemon juice
• ½ flat-leaf parsley leaves, finely chopped
• ½ cup dill leaved, finely chopped
• Natural Greek-style yoghurt, to serve
• Cracked black pepper, to serve

Method

1. Place the quinoa and water in a medium saucepan over high heat and bring to the boil. Reduce the heat to low and cook, covered, for 12 minutes or until almost tender. Set aside, covered, for 5 minutes.
2. Heat the oil in a large saucepan over high heat. Add the chicken, in batches, and cook for 4 minutes, turning. Remove and set aside.
3. Add the leek and garlic to the saucepan and cook, stirring, for 1-2 minutes. Return the chicken to the pan and add the stock and bay leaves. Reduce heat to medium and cook for 10 minutes or until the chicken is cooked through.
4. Remove the chicken and using 2 forks, shred the meat and return to the saucepan.
5. Add the cooked quinoa, lemon, parsley and dill, and stir to combine.
6. Divide the soup between bowls and top with yoghurt and sprinkle with cracked pepper.

Recipe adapted from Donna Hay

 

Vegetable and Chickpea Curry Soup

Serves 4-6

 

Ingredients

• 1 medium red onion, finely chopped
• 2 cloves garlic, crushed
• 1 carrot, diced
• 300g sweet potato, peeled, diced
• 300g zucchini, diced
• ¼ cup Rogan Josh curry paste
• 2 x 400g cans no-added salt chopped tomatoes
• 2 cups reduced-salt vegetable stock
• 1 400g can chickpeas, rinsed and drained
• 1/3 cup chopped coriander

 Method

1. Spray a large saucepan with oil and set over a medium heat.  Saute onion for about 3 minutes or until soft.
2. Add garlic, carrot, sweet potato and zucchini.  Cook, stirring occasionally for 5 minutes or until vegetables are hot.
3. Stir in curry paste; cook stirring for 1 minute, or until fragrant.  Stir in tomatoes, stock and 2 cups of water.  Cover and bring to the boil.  Reduce heat, partially cover and simmer for 25 minutes.
4. Stir through the chickpeas and simmer for 10 minutes or until vegetables are tender.
5. Stir through coriander.  Ladle soup into bowls to serve.

 Note:  Use less curry paste if you prefer a milder curry.

*Recipe adapted from  Australian Healthy Food Guide 

 

Eggs with Prosciutto in Mushrooms

Makes 4 serves

Ingredients:

• Oil spray
• 4 large Swiss brown or Portobello mushrooms (must be ‘cup’ shaped)
• 4 slices prosciutto, trimmed of fat
• 4 eggs
• Freshly ground black pepper
• Fresh parsley or thyme (optional)

Method:

1. Preheat oven to 180°C. Clean the mushrooms with a damp cloth, remove the stem and scrape out the black gills so you have a ‘well’ for the egg.
2. Spray the outside of the mushroom with oil. Arrange the mushrooms on a baking tray.
3. Place a slice of prosciutto into each mushroom.
4. Crack the eggs, one at a time, into a small bowl.
5. Carefully slide each egg into a mushroom.
6. Sprinkle with black pepper and parsley or thyme.
7. Carefully place the baking tray into the oven and bake for 20-30 minutes. The amount of time required depends on how thick your mushrooms are and how you like your eggs cooked.

*The recipe is courtesy of Nutrition For Weight Loss Surgery (www.nfwls.com)

 

Salmon Poke Bowl

Makes 4 small serves

Ingredients

• 1 1/3 cups cooked brown rice
• 240g smoked or cooked salmon, sliced
• 1 carrot, cut into match sticks
• 1 Lebanese cucumber, halved, deseeded and sliced
• 2 spring onions, finely sliced
• Pickled ginger to taste
• 1⁄2 avocado, cubed
• 1 tablespoon soy sauce
• 2 tablespoons rice vinegar
• 1 clove garlic crushed
• 1 teaspoon honey (if desired)

Method

1. Divide brown rice between four bowls.
2. Top with salmon, vegetables, pickled ginger and avocado.
3. Combine soy, vinegar, garlic and honey in a small jar and shake well. Pour over bowls to serve.

The recipe is courtesy of 'Fifty in a Flash' by Nutrition For Weight Loss Surgery, available at www.nfwls.com  

 

Vegetable Soup

Serves 8

Ingredients

• 2 teaspoons olive oil
• 1 onion, chopped
• 1 clove garlic, crushed
• 2 carrots, chopped
• 4 stalks celery, chopped
• 300g pumpkin, peeled and chopped
• 1 large zucchini, chopped
• 1 litre vegetable stock
• 1 x 400g can chopped tomatoes
• ½ cup macaroni
• 1 x 300g can butter beans, rinsed and drained
• 1 tablespoon fresh parsley, chopped
• 1 tablespoon fresh oregano, chopped

Method

1. Heat oil in a large frying pan. Add onion and cook for 3 minutes until soft.
2. Add the garlic and cook for a further minute.
3. Add the carrot, celery, pumpkin and zucchini and stir into the onion mixture.
4. Add the stock and tomatoes and bring to the boil.
5. Reduce the heat and simmer, partially covered for 10 minutes.
6. Add the pasta and cook for a further 10 minutes or until the pasta and vegetables are tender.
7. Stir in the beans and heat through.
8. Sprinkle with fresh herbs. 

 

Beef Pho

Makes 4 small serves

Ingredients

• 50g dry rice noodles
• 4 cups beef stock
• 1 small piece ginger, grated
• 1 onion, sliced
• 3 cloves garlic
• 4 star anise
• 200g beef eye fillet, thinly sliced
• 4 button mushrooms, thinly sliced
• 1 handful bean sprouts
• 1 handful herbs eg. mint, coriander, basil
• Fresh red chilli, sliced, to taste

Method

1. Cook rice noodles according to instructions on packet. Set aside.
2. Place stock, ginger, onion, garlic and star anise in a pot, bring to the boil then reduce heat and simmer for 15 minutes.
3. Remove from heat and drain stock to remove solids.
4. Return drained stock to the pot and warm.
5. Add sliced beef, mushrooms and rice noodles to the stock and allow beef to cook through.
6. Divide soup between four bowls and top with bean sprouts, herbs and chilli to taste.

 The recipe is courtesy of 'Fifty in a Flash' by Nutrition For Weight Loss Surgery, available at www.nfwls.com  

 

Red Lentil and Vegetable Soup

Serves 2-4

 

Ingredients

• 1 tablespoon olive oil
• 1 onion, chopped
• 1 clove garlic, crushed
• 1 carrot, sliced
• 75g red lentils
• 600ml vegetable stock
• Juice of ½ lemon

Method

1. Heat the oil in a large saucepan.  Add the onion and cook over medium heat for about 5 minutes or until soft.  Stir in the garlic and cook for 1 minute.
2. Add the carrots, lentils and stock.  Bring to the boil and skim off any scum that appears on the surface.  Reduce the heat and simmer for about 25 minutes or until the lentils begin to fall apart.
3. Season with salt and freshly ground black pepper.  Thin with water if needed.  Add lemon juice before serving.  Optional - serve with a dollop of natural yoghurt and a sprinkle of fresh parsley.

*      Recipe adapted from The Australian Healthy Food Guide

 

Lamb & Rosemary Kebabs

Makes 4 serves

Ingredients:

• 500g lamb, trimmed of fat, cubed
• 2 teaspoons olive oil
• ½ tablespoon fresh rosemary
• 1 cup pumpkin, cut into small chunks
• 1 cup cauliflower, cut into florets
• 1 small bunch (approx. 8 spears) asparagus, woody ends removed

Marinade

• 2 teaspoons olive oil
• ½ cup dry red wine
• 1 tablespoon salt reduced soy sauce
• 1 clove garlic, crushed
• ½ -1 tablespoon fresh rosemary, chopped
• ½ red onion, finely chopped
• Freshly ground black pepper

Method:

1. Place lamb in a large shallow dish.
2. Combine marinade ingredients, pour over lamb and mix well so lamb is well coated.
3. Cover and refrigerate 3 hours or overnight.
4. Preheat oven to 180°C. Combine vegetables, oil and rosemary in a bag or bowl and mix well to coat.
5. Bake vegetables in the oven for 20 minutes or until cooked.
6. Preheat barbeque.
7. Drain lamb and discard marinade.
8. Thread lamb on skewers and cook on a barbeque until browned all over
   and cooked as desired.
9. Serve lamb with vegetables.

 *The recipe is courtesy of Nutrition For Weight Loss Surgery (www.nfwls.com)

 

Chicken Meatball Soup, with Kale

Serves 6

Ingredients

• 800g chicken mince (free-range)
• 4 cloves garlic, crushed
• 1 brown onion, finely chopped
• ½ cup finely grated parmesan cheese, plus extra to serve
• 1 cup flat-leaf parsley, finely chopped
• 1 teaspoon sea salt flakes
• 1 teaspoon cracked black pepper
• 2 tablespoons olive oil
• 2 stalks celery, finely chopped
• 2 litres hot chicken stock (free-range)
• 100g kale leaves

Method

1. To make the chicken meatballs, place the chicken, half the garlic, half the onion, the parmesan, parsley, salt and pepper in a large bowl and mix well to combine. Roll tablespoons into balls.
2. Heat half the oil in a large non-stick saucepan over medium heat. Add the meatballs in batches and cook, turning, for 2 minutes or until lightly golden. Remove from the pan and set aside.
3. Add the remaining oil, garlic, onion and celery to the saucepan and cook, stirring, for 4 minutes or until softened. Add the chicken stock and return the meatballs to the saucepan.
4. Cover and cook for 10-12 minutes or until the meatballs are cooked through.
5. Add the kale and remove from the heat.
6. Divide the soup and meatballs between bowls and top with extra parmesan.

*Recipe adapted from Donna Hay

 

Chicken Stir-fry with Pine Nuts & Raisins

Serves 4

Ingredients:

• 1 tablespoon oil
• 400g skinless free-range chicken, trimmed of fat, sliced thinly eg. breast, thigh or tenderloin
• 1 tablespoon lemon juice
• 2 teaspoons salt reduced soy sauce
• 1 teaspoon ginger, minced
• 2 cloves garlic, crushed
• 1 onion, quartered, separated into petals
• 1 red capsicum, cut into strips
• 1 ½ cups broccoli florets
• 2 tablespoons pine nuts
• 2 tablespoons raisins
• Freshly ground black pepper

Method:

1. Combine chicken, lemon juice, soy and ginger in a bowl. Cover and refrigerate for 1-2 hours.
2. Heat a saucepan with half of the oil. Stir-fry chicken over high heat, tossing until lightly browned. Remove chicken from pan and set aside.
3. Heat the remaining oil in the saucepan. Add garlic and onion and cook over high heat, tossing, until the onion is cooked.
4. Add the capsicum and broccoli and cook, stirring, until the vegetables are tender but still crisp.
5. Add the pine nuts and raisins and cook for 2 minutes.
6. Add chicken back to the pan and cook until heated through.
7. Season with pepper to taste.

Nutrition information (per cup): kilojoules 1210, calories 289, protein 22.5g, fat 18g,
saturated fat 3.5g, carbohydrate 8g, fibre 3g.

*The recipe is courtesy of Nutrition For Weight Loss Surgery (www.nfwls.com)

 

Fragrant Beef Curry

Makes 8 servings
 

Ingredients

• 400 grams chuck steak (free-range), trimmed of visible fat, diced into 2cm cubes
• 1 Spanish onion, thinly sliced
• 2 garlic cloves, crushed
• 1 tablespoon extra virgin olive oil
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon cloves, pulverised using mortar and pestle
• 4 cardamom pods, husk removed, pulverised using mortar and pestle
• 500 mL beef stock
• 50 grams organic coconut paste
• 6 chat potatoes, weighing 50 grams each, peeled and halved
• coriander leaves (optional)
   

Method

1. Heat the olive oil in a non-stick fry pan. Add the steak in batches till browned on both sides. Remove and drain on absorbant paper.
2. Cook the onion and garlic till golden.
3. Add the onion, garlic and steak to a French oven or stock pot. Add the coconut paste and spices, heating gently till simmering. Add the beef stock gradually, mixing well.
4. Simmer over low heat on stove top for 3 hours with lid on, stirring occasionally.
5. Add the potatoes and cook for another 30 minutes. Garnish with coriander and serve with steamed green vegetables.

 

Sang Choy Bau Inspired Pork Mince

Makes 4 small serves

Ingredients:

• 2 teaspoons olive oil
• 2 garlic cloves, crushed
• 2 teaspoons minced ginger
• 400g lean pork mince (chicken, turkey or beef mince can be used if you prefer)
• 3 spring onions, thinly sliced
• 2 tablespoons oyster sauce
• 1 tablespoon soy sauce
• 1 tablespoon kecap manis (sweet soy sauce)
• 1⁄2 teaspoon sesame oil
• 2 teaspoons lime juice
• 1 carrot, grated
• 225g can water chestnuts, drained, chopped
• Lettuce leaf cups, to serve
• Handful fresh coriander, to serve
• 2 tablespoons peanuts, roasted and chopped

Method:

1. Heat olive oil in a wok over medium to high heat.
2. Add garlic and ginger and cook for a
   minute or two until fragrant.
3. Add mince and stir-fry for about 5 minutes, or until browned, breaking up mince as it cooks.
4. Add spring onions, sauces, sesame oil and lime juice and stir-fry until well combined.
5. Add carrot and water chestnuts and stir-fry for 1 to 2 minutes until carrot is tender.
6. Spoon mixture into lettuce leaf cups and top with fresh coriander and peanuts. Note mince mixture can be frozen.

*Recipe courtesy of Nutrition For Weight Loss Surgery's - www.nfwls.com

 

Mushroom & Rocket Mountain Bread Quiche 

Makes 4 small serves

Ingredients

• Oil spray
• 2 slices of mountain bread
• 200g mushrooms
• 1 teaspoon olive oil
• 2 cloves of garlic, crushed
• Handful of rocket, roughly chopped
• 2 spring onions, finely chopped
• 1⁄2 cup smooth ricotta
• 1⁄2 cup milk
• 6 eggs, lightly beaten
• 2 tablespoons Parmesan cheese, finely grated
• Freshly ground black pepper

Method

1. Pre-heat oven to 180°C.
2. Spray a ceramic quiche or pie dish with oil spray. Place one piece of mountain bread in the bottom.
3. Brush the second slice of mountain bread with a little egg and (egg side down) turn the square to a diamond position and place on the first mountain bread, so it appears like a star.
4. Heat oil in a frying pan and cook the mushroom and garlic until the mushrooms have softened.
5. Add the rocket and spring onion and cook for another minute then remove from the heat.
6. Spoon this mixture over the mountain bread lined dish.
7. Spoon dollops of the ricotta over the top of the mushroom mixture.
8. Combine milk, beaten eggs and Parmesan cheese and whisk together. Pour this over the mushroom mixture.
9. Grind some black pepper over the top and bake in the oven for 25-30 minutes or until browned and just set. (You may find that the egg runs under the mountain bread but this is fine).
10. Remove from the oven and stand for 10 minutes before serving. Cut into quarters and serve with a small side salad if desired. Can be served hot or cold.

Recipe provided by Nutrition For Weight Loss Surgery (www.nfwls.com)

 

Beef Nacho Bowl

Makes 4 small serves

Ingredients

• 1 teaspoon olive oil
• 1⁄2 onion, grated
• 300g lean beef mince
• 1 teaspoon taco seasoning
• 4 tablespoons salsa
• 1 tomato, diced
• 1⁄2 red capsicum, diced
• Baby cos lettuce, shredded
• 1⁄2 avocado, diced
• 2/3 cup grated tasty cheese
• 4 tablespoons Greek Yoghurt

Method

1. Heat oil in a frying pan.
2. Add onion and sauté until it softens.
3. Add mince and brown.
4. Add taco seasoning and salsa to mince and cook through.
5. Divide mince between four bowls.
6. Add tomato, capsicum, lettuce, avocado and cheese to bowls.
7. Top each with a tablespoon of yoghurt to serve.

Nutrition information (per serve): kilojoules 1185, calories 283, protein 25g, fat 16g,
saturated fat 6.5g, carbohydrate 8g, fibre 3g.

Recipe provided by Nutrition For Weight Loss Surgery (www.nfwls.com)

 

Cheesy Vegetable Fritters

Makes 4 small serves (2 fritters per serve)

Ingredients

• 2 cups grated or diced vegetables as desired e.g. carrot, onion, corn, zucchini, capsicum, baby spinach.
• 3 eggs
• 1 cup grated tasty cheese
• 1⁄4 cup spelt (or wholemeal) flour
• 1 tablespoon olive oil

Method

1. Place all ingredients except oil in a bowl and mix well to combine.
2. Heat the oil in a frying pan and add heaped tablespoons of the mixture to the pan.
3. Cook until golden on both sides.
4. Repeat until all mixture is used.

Nutrition information (per 2 fritter serve): kilojoules 850, calories 203, protein 15g, fat
12.5g, saturated fat 5g, carbohydrate 7.5g, fibre 2g.

Recipe provided by Nutrition For Weight Loss Surgery (www.nfwls.com)

 

Roasted Beetroot & Lentil Salad with Yoghurt & Tahini Dressing

Makes 4 small serves

Ingredients:

• 4 beetroot, peeled and cubed
• 1 tablespoon olive oil
• 200g Greek yoghurt
• Juice of half a lemon
• 1 teaspoon tahini
• 1 teaspoon honey
• 400g can brown lentils, drained
• 1 cup mixed fresh herbs e.g. parsley, mint and tarragon
• 2 tablespoons macadamias

Method:

1. Preheat oven to 180 degrees.
2. Drizzle beetroot with olive oil and roast in the oven for approximately 20 minutes, until soft.
3. Whilst beetroot is roasting, prepare the dressing by combining yoghurt, lemon juice, tahini and honey in a small bowl or jug and mixing well.
4. Combine cooked beetroot, lentils, herbs and macadamias in a bowl and drizzle with yoghurt dressing to serve.

Nutrition information (per serve): kilojoules 1115, calories 266, protein 12g, fat 11.5g, saturated fat
2.2g, carbohydrate 24.5g, fibre 8.5g.

The recipe is courtesy of 'Fifty in a Flash' by Nutrition For Weight Loss Surgery, available at www.nfwls.com 

 

Overnight Oats Four Ways

 *Recipe courtesy of Nutrition For Weight Loss Surgery's - www.nfwls.com

 

 

Balsamic Chicken with Beetroot Salad

Makes 4 Cups

Main Ingredients

• 350g free-range chicken tenderloins, trimmed of fat 
• 2 small tomatoes, flesh removed and chopped
• 450g can beetroot wedges, drained
• rocket, to serve

Marinade

• 2 teaspoons olive oil
• 1 clove garlic, crushed
• 2 tablespoons balsamic vinegar

Dressing

• 2 teaspoons olive oil
• 2 teaspoons balsamic vinegar
• freshly ground black pepper

Method

1. Combine marinade ingredients and pour over chicken.
2. Cover and refrigerate for at least 20 minutes.
3. Heat a barbecue or grill on medium heat. Add tenderloins and cook for a few minutes either side or until cooked through.
4. Combine chicken, tomato, beetroot and rocket.
5. Combine dressing ingredients and pour over salad.

*Recipe from Nutrition for Weight Loss Surgery

  

Salmon With Beetroot

Makes 4 cups

*Recipe from Nutrition for Weight Loss Surgery 

  

  -------  

Granola

Serves 4

Ingredients

• 300g rolled oats
• 100g raw almonds
• 100g cashews
• 100g pumpkin seeds
• 50g coconut flakes
• 1 teaspoon ground cinnamon
• 1 teaspoon grated orange zest
• 1 teaspoon vanilla bean paste
• 100ml maple syrup
• 40g dried cranberries (crasins)
• 60g dried pineapple – chopped

Method

1. Preheat the oven to 120.
2. Combine the oats, almonds, cashews, pumpkin seeds and coconut.
3. Combine in a separate bowl, cinnamon, orange zest, vanilla and maple syrup.
4. Pour maple syrup mix into the dry ingredients and mix well.
5. Line 2 large baking trays with baking paper.
6. Divide the granola on the trays and spread the mix out in a very thin and even layer (don’t pile on the granola thickly as it will not toast evenly and get soggy underneath).
7. Toast the muesli in a low oven (120) for about 1 hour or until the oats and nuts turn a nice golden colour. Mix lightly throughout cooking.
8. Cool on the trays until crunchy.
9. Serve with fresh fruit.

*Recipe adapted from The Healthy Chef

 

Prawn and Fish Cakes

Ingredients

• 300g boneless, skinless firm white fish fillets
• 300g peeled medium green prawns
• 3 tablespoons fresh coriander, finely chopped
• 1 tablespoon garlic chilli paste
• Olive oil
• 4 tablespoons sweet chilli sauce, to serve

Method

1. Place fish and prawns into a food processor and process until they form a coarse paste. Transfer mixture to a large bowl. Add chopped coriander and garlic chilli paste. Stir to combine, then shape mixture into 8 patties.
2. Place olive oil in large frying pan.  Place over medium-high heat. Cook patties for 4–5 minutes each side, or until golden and cooked through. Serve with sweet chilli sauce and a fresh salad.

*Recipe adapted from Australian Healthy Food Guide

  

 

Baked Chicken With Tomato, Artichoke And Mushrooms

Makes 6 small serves

 

Ingredients:

• 6 small chicken thigh fillets (free-range)
• 425g can diced tomatoes
• 1 small jar of artichokes, drained
• 1 red onion, sliced
• 4 mushrooms, sliced
• 1 tomato, sliced
• Season to taste
• 2 tbsp fresh basil to serve (optional)

Method:

1. Preheat oven to 180 degrees Celsius.
2. Place all ingredients in a baking dish and combine.
3. Cook in oven at 180 for 30 minutes or until chicken is cooked through.

Optional - serve with steamed zucchini 

 

Chicken Tenderloin with Pesto-Infused Vegetables

Makes 2 servings
 

Ingredients

• 2 chicken tenderloins (weighing 50 grams each)
• 1 egg
• 1 tablespoon plain flour
• 1 tablespoon panco crumbs
• 2 teaspoons shredded parmesan cheese
• 2 chat potatoes (weighing 50 grams each)
• 1 spring onion (green shallot), chopped
• 1 bell pepper (60 grams), chopped
• 2 teaspoons pesto
• Olive oil for shallow frying 

Method

1. Whisk egg in a small bowl.
2. Place flour in a separate bowl. Place panco crumbs and parmesan in a second bowl and mix well.
3. Remove tendon from tenderloins. Coat evenly with flour, followed by egg and finally with crumb mix. Set aside.
4. Steam potatoes until just cooked.
5. Heat olive oil in skillet. Cook chicken until golden on each side. Drain on absorbant paper.
6. Place potato, pepper and shallot in a small bowl. Toss through pesto. Serve with chicken

 

 

Choc Cranberry Bliss Balls

Makes 12 balls

Ingredients

• 1 tablespoon natural nut butter
• ½ cup pitted dates
• 2 tablespoons pure cocoa powder
• ½ cup sultanas
• ½ cup dried cranberries (Craisins)
• ½ cup unsalted raw almonds

Method

1. Put all ingredients in a food processor with 2 tablespoons warm water. Blend until mixture is well combines, but retains some visible texture.
2. Wet hands and form mixture into 12 small, even balls.
3. Place bliss balls in fridge to chill for 1 hour. Serve.

*Recipe from Australian Healthy Food Guide 

 

Chickpea Salad

 

Ingredients

• 2 tablespoon fresh lemon juice
• 1 tablespoon olive juice
• 1 x 400g can chickpeas, rinsed and drained
• 2 x 250g punnets cherry tomatoes, halved
• 2 Lebanese cucumbers, thickly sliced
• 2 small red capsicums, deseeded, coarsely chopped
• 6 shallots, ends trimmed, thinly sliced
• ½ cup chopped fresh parsley
• ½ cup fresh mint leaves
• 2 teaspoons sumac

Method

1. Whisk together lemon juice and oil in a jug.
2. Combine the chickpeas, tomato, cucumber, capsicum, shallot, parsley, mint and sumac in a large bowl.
3. Add the dressing to the salad and toss to combine.  Season with pepper.  
4. Serve with lean protein such as fresh fish. 

 

 

Eggplant and Basil Stacks

Serves 4 - 6

 

Ingredients

• 2 x 400g can cannellini beans, rinsed and drained
• ½ cup reduced salt vegetable stock
• 1 clove garlic, crushed
• 2 tablespoons fresh lemon juice
• 1 tablespoon olive oil
• Cooking oil spray
• 2 medium eggplant, cut into 6 slices each, lengthwise
• 1 red capsicum, chargrilled
• ½ cup fresh basil leaves, washed and dried
• 160g fresh bocconcini, thinly sliced
• 1 large tomato, cut into 8 slices
• 4 teaspoons pesto
• 4 small basil leaves, to serve

Method

1. Preheat oven to 200.  Place beans and stock in a small saucepan and bring to the boil.  Reduce to medium heat and simmer for 5-7 minutes.   Remove from heat, add garlic and transfer mixture to a food processor.
2. Process mixture until smooth.  Stir in lemon juice and olive juice.  Set aside and keep warm.
3. Spray a large frying pan with oil and place over medium-high heat.  Cook eggplant in batches, for 5 minutes each side, until browned and tender.  Transfer to a plate lined with paper towel.
4. Place 4 eggplant slices on a tray lined with baking paper.  Top with capsicum, half of the basil leaves and bocconcini.  Top each stack with another slice of eggplant.  Layer on tomato slices, remaining basil leaves and bocconcini.  Cover with remaining eggplant slices.
5. Bake eggplant stacks for 5 minutes, or until the cheese melts. 
6. Place cannellini bean mixture on serving plates.  Top with eggplant stacks.
7. Drizzle 1 teaspoon of pesto over each stack, garnish with basil leaves and serve immediately. 

*Recipe adapted from Australian Healthy Food Guide

 

 

Chicken and Chickpea Lettuce Cups

 

Ingredients

• ½ brown onion, finely diced
• 1 teaspoon crushed garlic
• 250g diced chicken breast (free-range)
• 200g canned chickpeas, rinsed and drained
• 1 tablespoon sweet chilli sauce
• Juice of 1 lime
• 4 lettuce leaves
• 2 grated carrots
• 1 medium red capsicum, finely sliced
• 2 tablespoons unsalted peanuts, roughly chopped
• Coriander leaves, to garnish

Method

1. Heat olive oil in a non-stick frying pan over high heat.  Cook onion and garlic until soft. Add chicken and cook for 3-4 minutes or until cooked through.
2. Add chickpeas, sweet chilli sauce and lime juice; toss well and cook for a further 2-3 minutes or until warm.
3. Spoon mixture evenly into lettuce leaves, top with grated carrot, capsicum and peanuts.
4. Garnish with coriander leaves and serve with lime wedges.  

Recipe adapted from Australian Healthy Food Guide

 

 

Vegetable Curry

Serves 6

Ingredients

• 8 cups water
• 500g pumpkin, chopped
• 250g sweet potato, chopped
• 180g yellow split peas, soaked overnight and drained
• 1 bunch coriander leaves, washed and chopped
• 2 celery sticks, cut into small dice
• 2 carrots, grated
• 1 onion, chopped
• 2 cloves garlic, crushed
• 1 tablespoon lime juice
• 2 tablespoons mirin
• 1 heaped tablespoon yellow miso paste
• 1 tablespoon fresh ginger, grated
• ¼ teaspoon ground turmeric
• ½ teaspoon ground cinnamon

Method

1. Saute onion, garlic, ginger, celery, carrot and finely chopped coriander stalks in a large pot for 3 minutes.
2. Add turmeric and cinnamon and cook for another minute.
3. Add drained split peas and 8 cups of water.
4. Cook for 1 hour over a low heat, adding more water if needed.
5. Add sweet potato and pumpkin and cook for another 40 minutes until tender.
6. Dissolve miso in 4 tablespoons of warm water and add to curry with mirin, lime juice and chopped coriander.
7. Serve in bowls topped with fresh herbs and thick natural yoghurt.

*Recipe adapted from the Healthy Chef.

  

Pork Meatballs in Tomato Sauce

Serves 4-6

Ingredients

• 500g lean free-range pork mince
• 150g firm ricotta cheese
• 1 free-range egg
• 200g spinach, blanched, drained and chopped finely
• ¼ cup fresh parsley, chopped with extra to serve
• Pinch of sea salt

Tomato Sauce:

• 1kg ripe roma tomatoes, chopped
• 3 shallots, finely diced
• 2 tablespoons olive oil
• Pinch of sea salt

Method

1. To make tomato sauce, heat olive oil in a large frying pan over medium heat and cook the onion and shallots for 1-2 minutes or until soft. Add the tomato and mix through.
2. Cover with a lid and reduce the heat slightly. Simmer for 10 minutes or until the tomatoes have softened and started to collapse.
3. Remove the lid and smash tomatoes with the back of a fork and season with a little salt and freshly ground pepper.
4. To make the meatballs, preheat the oven to 180.
5. Combine the mince, ricotta, spinach, parsley, egg and salt. Mix until smooth and well combined.
6. Shape mince into meatballs. Roll into round balls using wet hands (wet hands occasionally to help with the rolling process).
7. Place balls into a baking dish coated with olive oil. Make sure there is enough room around the meatballs so they can cook evenly.
8. Bake meatballs for 20 minutes or until cooked through.
9. Spoon over the tomato sauce and return back to the over for a further 20-30 minutes.
10. Remove from the oven and serve with steamed vegetables.

Recipe adapted from The Healthy Chef

  

Super Green Stir-Fry

Serves 4-6

Ingredients

• 1 tablespoon coconut oil
• 1 tablespoon finely shredded ginger
• 2 cloves garlic, crushed
• 300g asparagus, sliced
• 2 green onions (scallions), sliced
• 200g sugar snap peas, trimmed and halved
• 1 tablespoon chilli bean paste
• 2 tablespoons soy sauce
• 2 teaspoons water
• 1 cup podded edamame (find in the freezer section of the supermarket)
• 200g enoki mushrooms
• 250g English spinach, trimmed
• 250g thin brown rice noodles, cooked and drained
• Store-brought chilli jam, to serve
• Fresh coriander leaves, to serve

Method

1. Heat the oil in a large non-stick frying pan or wok over high heat.
2. Add the ginger and garlic and cook for 1 minute.
3. Add the asparagus, onion and peas and cook, stirring, for a further 1 minute.
4. Add the chilli bean paste, soy sauce and water and cook, stirring, for 1-2 minutes or until combined.
5. Add the edamame, enoki, spinach and noodles, toss to combine and cook for 1 minute or until warmed through.
6. Top with the chilli jam and coriander to serve. 

• Recipe adapted from Donna Hay – Life In Balance

 

 

Bacon and Lentil Soup

Serves 6

Ingredients

• 2 teaspoon olive oil
• 1 onion, finely chopped
• 2 rashers short-cut bacon (free-range), finely chopped
• 1 teaspoon thyme leaves
• ¾ cup red lentils
• 5 cups salt reduced chicken stock (free-range)
• Sea salt and cracked black pepper

Method

1. Heat a saucepan over medium-high heat. Add the oil, onion and bacon and cook for 4 minutes or until lightly browned.
2. Add the thyme, lentils and stock, cover and simmer for 20 minutes or until the lentils start to break down.
3. Stir in salt and pepper to taste.
4. Ladle between bowls and serve.

* This soup is great to freeze and have on standby for busy nights.

Recipe adapted from Donna Hay

 

Lemon and Coconut Protein Balls

Ingredients

• 150g almonds
• 80g high quality protein powder
• 35g shredded coconut
• 4 medjool dates
• Juice of 2 lemons, approximately 100ml

Method:

1. Add nuts to food processor and process until they form a nut meal.
2. Add the rest of the dry ingredients.
3. Slowly add lemon juice until the mixture is moist enough to form balls. Be sure to add the juice very slowly as it is easy to add too much which will make the mixture sloppy.
4. Roll into 12 balls.

*Recipe courtesy of Nutrition For Weight Loss Surgery's - www.nfwls.com 

 

 

 

Baked Salmon with Tahini Dressing

Serves 6

Ingredients

• 750g piece salmon, skin on
• ½ teaspoon sumac
• Flat-leaf parsley and mint leaves to garnish
• Tahini Dressing
• 2/3 cup natural yoghurt
• 1 tablespoon tahini
• 1 tablespoon lemon juice

Method

1. Preheat the oven to 220.
2. For the Tahini dressing, whisk together the yoghurt, tahini and lemon juice. Refrigerate until required.
3. Cut 2 pieces of foil, each twice the length of the fish. Arrange the foil on a work surface with the long edges overlapping. Spray with oil.
4. Place the salmon, skin side down, in the centre of the foil. Sprinkle with sumac. Fold foil into a parcel.
5. Place on a large baking tray and bake for 20 minutes or until cooked to your liking.
6. Transfer the salmon to a serving platter, drizzle with the tahini dressing and sprinkle with the parsley and mint.
7. Serve with steamed vegetables.

*Recipe adapted from Australian Healthy Food Guide.

 

Grilled Fish with Chickpea Salad

Serves 4

Ingredients

• 300g sweet potato, peeled, chopped into 2cm cubes
• ½ teaspoon ground cumin
• 1 clove garlic, crushed
• Olive oil spray
• 250g cherry tomatoes
• 600g firm white fish fillets (such as snapper)
• 40g fetta, crumbled
• ½ cup canned chickpeas, drained and rinsed
• 100g baby spinach
• Yoghurt Dressing
• ½ cup natural yoghurt
• ½ lemon, juiced
• 1 small clove garlic, crushed
• 2 tablespoons coriander leaves, finely chopped

Method

1. Preheat oven to 200. Combine potato, cumin and garlic in a large roasting pan. Season with salt and pepper. Spray with oil and toss to coat. Roast for 30 minutes. Add tomatoes. Roast for a further 15 minutes or until sweet potato is tender. Set aside.
2. Make yoghurt dressing. Combine yoghurt, 1 tablespoon lemon juice, garlic, coriander and salt and pepper in a bowl.
3. Preheat barbeque plate on high heat. Season fish with salt and pepper. Spray lightly with oil. Barbeque for 4-5 minutes each side or until just cooked through.
4. Crumble fetta over warm vegetables. Add chickpeas and spinach. Toss to combine. Spoon salad onto plates. Top with fish. Serve with yoghurt dressing.

*Recipe adapted from Taste.com.au

 

Fresh Summer Vegetable Salad

Ingredients:

• 4 limes
• 1 clove garlic, crushed
• ¼ cup extra virgin olive oil
• 300g thin green beans, trimmed
• 2 cobs corn, kernels removed (about 1 ½ cups)
• 1 red capsicum, seeded and diced
• 2 Lebanese cucumbers, quartered lengthways, thinly sliced into wedges
• 350g cherry tomatoes, halved
• 3 spring onion, thinly sliced
• 1/3 cup fresh coriander leaved, roughly chopped
• 2 avocados, peeled and diced

Method:

1. To make vinaigrette, grate 1 tablespoon of the lime zest into a medium bowl. Squeeze in ¼ cup lime juice. Whisk in garlic and oil. Season to taste with salt and pepper.
2. Bring a large saucepan of water to the boil over high heat. Add beans and blanch for 1-2 minutes until bright green and crisp-tender. Drain and refrigerate until cold.
3. In a large bowl, toss the beans, corn, capsicum, cucumbers, tomatoes, spring onions and half of the coriander with enough vinaigrette to coat.
4. Season with salt and pepper to taste. Sprinkle avocado and remaining coriander over the top and serve immediately.
5. Enjoy!

 

 Shellfish Salad with Mango and Watermelon

Ingredients:

• 1 cup diced watermelon
• 2 mangoes, peeled and cubed
• 1 teaspoon grated ginger
• 1 tablespoon finely diced red onion
• Zest of one lime
• 60ml freshly squeezed lime juice
• 125ml orange juice
• Pinch of salt and pepper
• 125g sea scallops, quartered
• 125g prawn meat
• 125g bug meat, cut into 1cm pieces
• 1 tablespoon chopped mint leaves
• 2 avocados, chopped
• Green lettuce leaves, washed and spun
• 2 limes, cut into wedges

Method:

1. Combine watermelon, mango, ginger and onion in a bowl.
2. Add zest, lime juice and orange juice. Season with salt and pepper.
3. Bring a large pot of salted water to the boil. Add scallops and reduce heat to a low simmer. Poach scallops for 60 seconds or until just cooked (they will turn opaque). Repeat with the chopped prawns (they will turn pink).
4. Drain scallops and prawns and dry well on paper towel. Add to fruit mixture with the bug meat. Toss to combine, season well and refrigerate for up to 3 hours before serving.
5. To serve, arrange the lettuce leaves on a large platter. Using a slotted spoon, arrange the seafood/fruit mixture over the lettuce. Add the avocado.
6. Drizzle with a little juice and scatter lime wedges around the salad. 

 

  Chickpea and Spinach Curry

Serves 4-6

Ingredients

• 1 tablespoon olive oil
• 1 onion, chopped
• 2cm piece ginger, finely grated
• 2 garlic cloves, crushed
• 12 curry leaves
• 1 tablespoon panch phoran (Herbies Spice) or substitute with brown mustard seeds
• 1 tablespoon mild curry powder
• 400ml can light coconut milk
• 2 x 400g cans chickpeas, rinsed and drained
• 250g cherry tomatoes, halved
• 100g baby spinach leaves
• Fresh coriander leaves, to serve

Method

1. Heat oil in a large frypan over medium heat. Add onion, ginger, garlic, curry leaves and cook, stirring for 5-6 minutes until soft.
2. Add the panch phoran (or brown mustard seeds) and curry powder and cook, stirring for 1 minute.
3. Add the coconut milk and chickpeas and bring to a simmer.
4. Reduce heat to low and cook for 10 minutes, then stir through the tomatoes and spinach.
5. Serve with fresh coriander leaves.

• Recipe adapted www.taste.com

 

Lime and Coconut Poached Fish

Serves 2-4

Ingredients

• 1 cup light coconut milk
• 1 long green chilli, finely sliced
• 60ml lime juice
• 6 kaffir lime leaves, finely shredded
• 1 tablespoon fish sauce
• 200g firm white fish fillets
• ½ cup fresh coriander leaves
• Steamed greens to serve

Method

1. Place the coconut milk, chilli, juice, leaves and fish sauce in a frying pan over medium-low heat. Bring to the boil, reduce heat and simmer for 4 minutes.
2. Add the fish and cook for 3-4 minutes each side or until fish is tender.
3. To serve, divide the fish and the poaching liquid between serving plates and sprinkle with coriander.
4. Serve with steamed greens.

*Recipe adapted from Donna Hay Fast, Fresh and Simple

 

Chicken, Sweet Potato and Cauliflower Curry

Serves 4 - 6

Ingredients

• Olive oil spray
• 1 medium onion, finely chopped
• 2 cloves garlic, crushed
• 2 teaspoons ginger, grated
• 500g chicken breast fillets, cut into 2-3cm pieces
• 2 tablespoons Indian curry paste
• 4 Roma tomatoes, chopped
• 300g sweet potato, peeled, cut into 2cm pieces
• ½ head cauliflower, cut into small florets
• 1 bunch broccolini, trimmed, cut into 4cm lengths
• 1/3 cup natural yoghurt
• ½ cup fresh coriander leaves
• 1 slice mountain bread, cut into 4

 Method

1. Spray a large saucepan with oil and place over high heat.  Cook onion, garlic and ginger, stirring for about 5 minutes or until onion softens.  Add chicken and curry paste.  Cook, stirring for 1 minute or until fragrant.
2. Add 2 cups water and bring to the boil.  Reduce heat to medium.  Add tomato, sweet potato and cauliflower.  Cook uncovered, for 15-20 minutes, stirring occasionally, until vegetables are tender and curry has reduced and thickened.
3.  Add broccolini and yoghurt.  Reduce heat to low and cook, stirring for about 5 minutes, or until broccolini is tender.  Garnish with coriander and serve with mountain bread.

*Recipe adapted from Australian Healthy Food Guide

 

Pork and Apple Casserole

Serves 6

Ingredients

• 1 tablespoon olive oil
• 500g lean pork (free-range), cut into bite sized pieces
• 2 tablespoons plain flour
• 1 clove garlic, crushed
• 1 brown onion, finely chopped
• 1 large leek, sliced
• 1 large carrot, cut into batons
• 1 parsnip, cut into batons
• 2 tablespoons wholegrain mustard
• 2 tablespoons fresh sage leaves, roughly chopped
• 500ml salt reduced chicken stock
• 2 large red apples, cored, and cut into 4 wedges
• Ground black pepper to taste
• Steamed greens to serve

Method

1. Pre-heat the oven to 150. Toss the pork in the flour.
2. Heat the olive oil in a large flameproof, ovenproof casserole dish over medium-high heat. Add the pork in batches and brown. Transfer to a plate. Repeat with remaining pork.
3. Using the same dish add the garlic and onion and cook for 2 minutes or until onion is tender.
4. Add the leek, carrot, parsnip, mustard, sage and stock. Return the pork and bring to a simmer. Top with the apples, cover and place in the pre-heated oven for 90 minutes or until the pork is tender.
5. Add fresh black pepper to taste and serve with steamed greens.

*Recipe adapted from In Training 

 

Cranberry and Quinoa Bars

Makes 12

 

Ingredients

• ½ cup slivers almonds, roughly chopped
• ½ cup cashews, roughly chopped
• ½ cup quinoa
• ½ cup pumpkin seeds
• 1 cup dried cranberries
• 2 tablespoons honey

Method

1. Preheat oven to 190.  Grease and line a 20cm square slice tin with baking paper.  Line a large tray with baking paper.
2. Place almonds, cashews, quinoa and pumpkin seeds on prepared tray.  Bake for 8-10 minutes, or until golden and slightly fragrant.  Transfer nut mixture to a large bowl and leave to cool.
3. Place cranberries and honey in a small food processor with 3 tablespoons of water; blend until smooth.  Add cranberry paste to cool nut mixture; stir well.
4. Press mixture into prepared slice tin and bake for 30 minutes or until set.  
5. Remove slice from oven; leave to cool completely in tin.
6. Remove slice from tin, cut into 12 bars.

*Recipe from Australian Healthy Food Guide.

  

 

Trail Mix Bliss Balls

Makes 30

Ingredients

• 2 tablespoons olive oil
• ½ cup pepitas
• 14 fresh dates, pitted
• 2 tablespoons water
• ¼ cup almond spread
• 2 teaspoons vanilla extract
• 2 tablespoons balck chia seeds
• ½ cup granola (store-bought)
• ½ cup dried blueberries
• ½ cup pepitas, chopped 

Method

1. Place the almonds, pepitas, dates, water, almond spread, vanilla and chia seeds in a food processor and process for 2-3 minutes or until the mixture comes together.
2. Add the granola and blueberries.  Pulse until just combined.
3. Roll tablespoons of the mixture into balls.
4. To make the granola crumb, combine the granola and pepitas in a medium bowl.  Roll the balls in the granola crumb, pressing firmly to secure.
5. Store in refrigerated airtight container for up to two weeks.

*Recipe adapted Donna Hay.

 

Quinoa Cakes

Ingredients

• ¾ cup quinoa
• 1 tablespoon olive oil
• 2 shallots, finely chopped
• 1 egg, lightly beaten
• 4 tablespoons cornflour
• 1 tablespoon lemon juice
• 6-8 basil leaves, finely chopped
• 1 tablespoon tahini
• 1/3 cup pepitas
• 3 tablespoons raw cashew nuts, chopped
• 1 cup grated carrot

Method

1. Boil 2 cups water in a medium saucepan. Add quinoa and cook for 12-15 minutes, or until grains absorb all water. Transfer cooked quinoa to a large bowl.
2. Heat oil in a non-stick frying pan. Sauté shallots and garlic until soft; add to quinoa with remaining ingredients.
3. Wet hands to shape mixture into small patties; place on a baking tray lined with non-stick baking paper. Spray with olive oil spray.
4. Bake at 180 for 15-20 minutes or until golden.
5. Serve with a fresh leafy salad.

*Recipe adapted from Australian Healthy Food Guide

 

Corn Fritters with Avocado Salsa

Serves 8

Ingredients

• 300g no-added salt sweet corn
• 2/3 cup self-raising wholemeal flour (preferably spelt and organic)
• 2/3 bunch coriander, stems and leaves reserved
• ½ cup extra coriander leaves for salsa
• 2 eggs (free-range)
• Pinch of chilli flakes
• Olive oil spray
• 1 medium avocado, diced
• 250g punnet cherry tomatoes, halved
• ½ red onion, thinly sliced
• 1 tablespoon olive oil
• 1 tablespoon lime juice

Method

1. Place corn, flour, coriander, egg and chilli flakes in a food processor; blend until batter is combined, but still slightly chunky.
2. Spray a large non-stick frying pan with olive oil; set over high heat. Add ¼ cupfuls of batter to pan and cook for 1-2 minutes per side, or until fritters and golden and cooked through.
3. Mix extra coriander leaves, avocado, tomato and onion in a small bowl to make salsa; drizzle with olive oil and lime juice.
4. Place fritters on a plate and top with salsa.

*Recipe adapted from Australian Healthy Food Guide. 

 

Chicken and Tomato Stew

Serves 6

Ingredients

• 1 tablespoon olive oil
• 8 skinless chicken (free-range) drumsticks
• 1 large red onion, thinly sliced
• 3 garlic cloves, crushed
• ½ teaspoon chilli flakes
• 2 rosemary sprigs
• 700g jar tomato passata
• 2 bay leaves
• 1 tablespoons balsamic vinegar
• ¼ cup pitted Kalamata olives
• ¼ cup flat-leaf parsley leaves, to garnish

Method

1. Heat olive oil in a large flameproof casserole dish over medium-high heat. Add chicken and cook, turning, for 3-4 minutes, or until browned. Remove from pan and set aside.
2. Add onion, garlic, chilli flakes and rosemary sprigs to dish; cook, stirring for 2-3 minutes or until onion softens.
3. Stir in passata, bay leaves and balsamic vinegar with 1 ½ cups water. Bring to the boil.
4. Return the reserved chicken to the dish; cover and simmer for 2 hours, or until chicken starts to fall off the bone and sauce thickens slightly. Stir in the olives. Garnish with parsley before serving.
5. Serve stew with fresh vegetables.

*Recipe adapted from Australian Healthy Food Guide 

 

Sweet Potato and Chicken Soup

Serves 6

Ingredients

• 2 teaspoons olive oil
• 1 brown onion, finely chopped
• 2 cloves garlic, crushed
• 3 cups reduced salt chicken stock
• 400g can diced tomatoes
• 400g can cannellini beans, drained and rinsed
• 1 teaspoon smoked paprika
• 2 sweet potatoes, peeled and cut into 2cm x 2cm cubes
• 2 cups shredded BBQ chicken
• 2 tablespoons chopped parsley
• Sea salt and freshly ground black pepper to serve

Method

1. Heat oil in a large saucepan and saute onion until soft. Add garlic and cook for 1 minute.
2. Stir in stock, tomatoes, beans and paprika.
3. Raise heat to high and bring to the boil. Add sweet potatoes, cover, and reduce heat to low.
4. Simmer for 10 minutes or until potatoes are tender.
5. Scoop out 1 cup of soup and puree in a blender. Return puree to the pot.
6. Add chicken and simmer until heated through.
7. Ladle into bowls and sprinkle with parsley. Season with sea salt and freshly ground black pepper. 

 

Lamb with Roasted Root Vegetables

Makes 2 servings
 

Ingredients

• 2 lean lamb cutlets (each weighing 70 grams with bone)
• 1 small parsnip, (30 gram), peeled and quartered
• 2 dutch carrots (25 gram each), peeled and halved
• 1 small beetroot (100 gram), quartered
• 2 chat potatoes, (50 gram each), halved
• 1 small fennel bulb (200 gram), cut into 1 cm slices
• 2 garlic cloves
• 1 teaspoon red wine vinegar
• 2 teaspoons extra virgin olive oil 

Method

1. Preheat oven to 180°c 
2. Prepare vegetables and add to a mixing bowl. Add the vinegar and olive oil. Toss through well.
3. Add vegetables to roasting tray and season with black pepper. Cover with foil and roast for 30 minutes.
4. Remove foil and roast for another 30 minutes.
5. Meanwhile grill lamb cutlets. Serve with roasted vegetables.

 

 

Quick Lamb Stew

Serves 4-6

Ingredients

• 1 tbsp olive oil
• 800g lamb backstrap, trimmed and chopped
• Sea salt and black pepper to taste
• 1 brown onion, chopped
• 1 clove garlic, crushed
• ½ cup red wine
• 1 cup beef stock
• 2 tablespoons balsamic vinegar
• 1 x 400g can chopped tomatoes

Method

1. Sprinkle the lamb with salt and pepper.
2. Heat oil in a non-stick frying pan over high heat. Add the lamb and cook for 3-4 minutes until browned. Set aside.
3. Add onion and garlic and cook for 3-4 minutes or until softened.
4. Add the wine, stock, vinegar and tomatoes. Bring to the boil.
5. Reduce heat to low and simmer for 20 minutes.
6. Add lamb and cook for 5 minutes or until tender.
7. Serve with steamed vegetables.

*Freeze leftovers in small portions for another night/week.

 

White Bean and Vegetable Soup

Serves 8 

Ingredients

• 2 teaspoons olive oil
• 1 brown onion, finely chopped
• 2 carrots, chopped
• 2 celery sticks, chopped
• 2 zucchinis, chopped
• 1 ½ cups reduced-salt vegetable stock
• 1 ½ cups water
• 2 cans butter beans, rinsed and drained
• 2 tablespoons fresh parsley, chopped
• Freshly ground black pepper to serve

Method

1. Heat oil in a large saucepan over medium heat. Add onion, carrot and celery. Cook, stirring for 5 minutes until vegetables soften. Add zucchini and cook for a further 2-3 minutes or until soft.
2. Add stock and water. Simmer, partially covered for 15 minutes. Stir in butter beans. Cook over a low heat for 5 minutes or until warmed through.
3. Remove from the heat and stir in parsley.
4. Serve in individual serving bowls topped with extra fresh parsley and cracked black pepper.

*Recipe adapted from www.taste.com.au

 

Walnut and Chia Bars

Makes 18 bars

Ingredients

• 150g gluten-free natural muesli with dried fruit
• ¾ cup walnuts
• 1/3 cup shredded coconut, plus ¼ cup extra
• 4 tablespoons black chia seeds
• 1 teaspoon cinnamon
• 1 tablespoon pure cocoa powder
• 2 teaspoons vanilla extract
• 2 cups pitted dates, roughly chopped

Method

1. Line an 18cm x 28cm slice tin with baking paper, leaving a 2cm overhang at long sides.
2. Place all ingredients, except dates, in a food processor and blend until well combined.
3. Add dates to food processor in batches (one-third at a time), blending between additions until mixture starts to combine.
4. Pour ¼ cup water into processor funnel so mixture forms a soft ball.
5. Press mixture into prepared tin. Level surface with the back of a spoon; top with extra coconut.
6. Cover tin with cling wrap; chill in fridge for at least 1 ½ hours.
7. Cut into 18 small bars and serve.

*Recipe from Australian Healthy Food Guide

  

Quinoa Fritters

Makes 12

Ingredients

• 1 cup (200g) quinoa
• 2 eggs, plus 1 extra egg yolk
• 2 tbs roughly chopped flat-leaf parsley
• 2 tbs roughly chopped mint
• 2 spring onions, finely chopped
• 1/3 cup (65g) feta, crumbled
• 3 garlic cloves, finely chopped
• 1 tsp ground cumin
• Finely grated zest of 1 lemon
• 1/3 cup (50g) plain flour
• 2 tbs olive oil
• Natural yoghurt to serve 

Method

1. Place the quinoa and 1 ½ cups (375ml) water in a small saucepan over high heat, then cover and bring to the boil. Reduce the heat to medium-low and simmer for 12 minutes or until the water has been absorbed and the quinoa is tender. Cool.
2. Beat the eggs and extra yolk together, then stir into the cooled quinoa with the herbs, spring onion, feta, garlic, cumin, lemon zest and flour. Season, then form into 12 patties. Chill for 1 hour to firm up
3. Heat the oil in a large frypan over medium-high heat. In batches, cook the patties for 3-4 minutes each side until golden and crisp. Keep warm while you cook the remaining patties.
4. Serve dipped in natural yoghurt                    

*Recipe adapted from Bill Granger

 

Refreshing Watermelon Salad

 

Ingredients

• 2 cups Watermelon
• 1 small Lebanese Cucumber
• 2 tablespoons Fetta
• Fresh mint leaves

Method

1. Dice watermelon and slice cucumber.  
2. Mix together in a large bowl.
3. Sprinkle with fetta and mint leaves.
4. Serve with a healthy, lean protein such as ocean prawns or lean free-range ham.

 

Blackbean and Sweetcorn Salad

Serves 4 – 6

Ingredients

• 420g can blackbeans, rinsed and drained
• 1 cup fresh sweet corn kernels, lightly steamed (approx. 2 corn cobs)
• 1 cup cherry tomatoes, halved
• 1 bunch fresh coriander, chopped
• 4 spring onions, sliced
• 1 avocado, chopped
• Juice from 2 limes
• 1 clove garlic, crushed
• ½ small red onion, thinly sliced
• Cracked black pepper

Method

1. Combine the black beans, sweet corn, tomato, coriander, spring onion, lime juice, garlic, red onion and black pepper into a large bowl.
2. Mix well to combine the flavours.
3. Spoon into a bowl and top with avocado.
4. Serve into bowls and enjoy.

*Recipe adapted from The Healthy Chef

 

Greek Style Spring Salad

Serves 8

Ingredients

• 1 large red capsicum, quartered
• 2 Lebanese cucumbers, peeled, seeds removed and cut into 1cm cubes
• 3 ripe tomatoes, seeds removed, cut into 1cm cubes
• 1/3 cup pitted Kalamata olives, chopped
• ½ small red onion, very thinly sliced
• 120g good quality feta

Dressing

• 60ml extra virgin olive oil
• 1 tablespoon red wine vinegar
• 2 teaspoons fresh tarragon leaves

Method

1. Preheat the grill to high and line a grill tray with foil.
2. Place the capsicum, skin-side up, in a single layer under the grill and cook for 3-4 minutes until the skins blister and blacken. Transfer to a plastic bag and stand for 5 minutes.
3. When cool enough to handle, peel the capsicum, then slice into short, thin strips.
4. Meanwhile, for the dressing, place the ingredients in a screw-top jar and shake until thoroughly combined. Add some sea salt to taste. Set aside.
5. Place the cucumber, tomato, olives, onion and capsicum in a bowl. Pour over dressing and toss to combine.
6. Crumble two-thirds of the feta over the top and gently toss to combine.
7. Carefully transfer to a serving platter. Crumble the remaining feta over the top.

 

Quinoa Marinara

Makes 6 servings

Ingredients

• 1 cup white quinoa
• 500 ml fish stock
• 2 teaspoons extra virgin olive oil
• 2 garlic cloves, crushed
• 2 teaspoons continental parsley, finely chopped
• 4 mini roma tomatoes, quartered
• 125 grams marinara mix
• 100 grams squid rings

Method

1. Rinse the quinoa under cold water and place in a medium saucepan.
2. Add the fish stock and simmer for 30 minutes with the lid on. Switch off heat and leave a further 10 minutes with lid still on.
3. Meanwhile heat olive oil in a small frypan. Add the marinara mix and squid rings and cook for 5 minutes.
4. Toss through the seafood, tomatoes and parsley. Season to taste. Serve either warm or cold. 

 

 

Pork Meatballs

 

Ingredients

• 1kg pork mince (free-range)
• 1 medium brown onion, coarsely grated
• 3/4 cup fresh breadcrumbs (made from day-old bread)
• 2 garlic cloves, crushed
• 1 egg, lightly whisked
• Salt & freshly ground black pepper
• 2 1/2 tablespoons olive oil

Method

1. Line a baking tray with non-stick baking paper.
2. Combine the mince, onion, breadcrumbs, garlic and egg in a large bowl. Season with salt and pepper.
3. Use your hands to mix until combined. Roll 1 heaped tablespoonful of mince mixture into a ball and place on prepared tray. Repeat with the remaining mince mixture.
4. Heat one-third of the oil in a non-stick frying pan over medium heat. Add one-third of the meatballs and cook, turning, for 8 minutes or until golden brown and cooked through. Transfer to a plate. Repeat, in 2 more batches, with the remaining oil and meatballs, reheating pan between batches.
5. Serve with a fresh salad.
6. Freeze remaining meatballs for up to 3 months.

 

Almond and Mixed Seed Porridge

Serves 4

Ingredients

• ½ cup quick oats (preferably organic)
• ¾ cup almond milk
• ¼ teaspoon cinnamon
• 2 tablespoon mixed seeds (such as chia seeds and sunflower seeds)

Method

1. Place oats, milk and cinnamon in a sauce pan on low heat.
2. Stir until smooth and creamy.
3. Sprinkle with mixed seeds and serve.

*Recipe adapted from Australian Healthy Food Guide

 

Low GI Shepherd’s Pie

Serves 8

Ingredients

• 1 tbsp olive oil
• 1 onion, chopped
• 2 carrots, finely chopped
• 600g lean beef mince
• 2 tbsp tomato paste
• 400g can chopped tomatoes
• 1 cup beef stock
• 1 cup frozen peas
• Sea salt and cracked pepper
• Sweet Potato Mash
• 2 sweet potatoes, peeled and chopped
• 300g pumpkin, peeled and chopped

Method

1. Cook potatoes and pumpkin in a saucepan of boiling water until tender. Mash with a fork and season to taste.
2. Heat a large saucepan over medium heat and cook the oil, onion and carrot for 4-5 minutes until golden.
3. Add the mince and cook for approximately 3-4 minutes until browned.
4. Stir through the tomato paste, tomatoes and stock and simmer, covered, for 15 minutes.
5. Add the peas and simmer for a further 15 minutes or until the liquid has evaporated.
6. Add the salt and pepper and set aside.
7. Spoon the meat mixture into a 4 cup capacity oven proof dish (or 4 x 1 cup ramekin dishes). Top with the mash.
8. Bake for 35 minutes or until golden brown.
9. Serve with a side salad.

 

  

Salmon and Soba Noodle Salad

Makes 4 Servings
 

Ingredients

• 300 grams salmon fillet
• 1 bunch asparagus spears (approximately 12 spears)
• 100 grams baby bok choy, thinly sliced
• 8 snow peas
• 2 spring onions (green shallots), chopped
• 100 grams raw soba noodles
• 1 teaspoon extra virgin olive oil
• 1 teaspoon sesame oil
• 1 teaspoon white wine vinegar 

Method

1. Heat a small skillet with 1 teaspoon extra virgin olive oil. Sear the salmon fillet on both sides.
2. Remove the salmon and place into a mixing bowl. Flake into bite-sized chunks.
3. Add the bok choy and spring onions to the skillet and cook till softened. Set aside with the salmon.
4. Steam the asparagus and snow peas until cooked. Add to the salmon.
5. Cook the soba noodles according to directions on the package. Drain and add to the salmon
6. Mix all cooked ingredients with the sesame oil and white wine vinegar. Serve.

 

Banana Prawns with Crunchy Slaw

Makes 4 servings
 
Ingredients

• 8 Banana Prawns, measuring 50 grams each, including shell
• 2 teaspoons extra virgin olive oil
• Mexican chilli powder-medium strength, sprinkle as desired
• Pepper medley, sprinkle as desired
• Red cabbage, 60 gram, finely shredded
• 2 yellow baby squash, (50 gram each), quartered
• 1/4 medium avocado, diced
• 1 teaspoon balsalmic vinegar

Method

1. Steam the squash until just cooked. It should still have some crunch. Rinse under cold water to cool.
2. Combine the red cabbage, squash and avocado. Mix through the balsalmic vinegar and 1 teaspoon of the olive oil. Set aside.
3. Baste the prawns with 1 teaspoon of the olive oil and the chilli powder and pepper. Grill till golden brown on each side. Serve with side serving of crunchy slaw.

 

Roasted Sweet Potato Salad

Makes 6-8 servings (as a side)

Ingredients

• 1 medium sweet potato, peeled and sliced
• 4 roma tomatoes, halved
• ¼ cup pine nuts
• 100g fresh baby spinach, washed
• 1 avocado, sliced
• 1 tbsp olive oil
• Sea salt, cracked black pepper

Optional Dressing:

• 2 tbsp honey
• 1 tbsp red wine vinegar
• 1/2 tbsp olive oil

Method

1.  Preheat the oven to 200. Place the sweet potato and tomatoes in a baking tray lined with baking paper and toss with oil, iodised salt and pepper. Bake for approximately 25 minutes or until the sweet potato is golden.
2. Sprinkle over the pine nuts and bake for a further 2 minutes or until they start to brown.
3. To make dressing, mix together the honey, vinegar and oil.
4. To serve, place the baby spinach on a plate. Top with avocado, sweet potato and tomato. Sprinkle over pine nuts and drizzle with dressing.
5. To complete the meal serve with lean protein – such as steamed fish, lean steak or grilled chicken.

*Recipe adapted from Donna Hay