Healthy recipes

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

/SiteAssets/pancakes_with_blackberry_and_honey.jpg

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.

System.String[]

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

/SiteAssets/Fruity-yoghurt-breakfast.jpg

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.

System.String[]

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

/SiteAssets/high_fibre_power_porridge.jpg

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.

System.String[]

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)

/SiteAssets/Breakfastsmoothies.jpg

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.

System.String[]

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

/SiteAssets/SalmonRicottaAndQuinoaCups.jpg

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.

System.String[]

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

/SiteAssets/VeggieQuesadillas.jpg

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.

System.String[]

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

/SiteAssets/Tuna-nicoise-salad.jpg

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.

System.String[]

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

/SiteAssets/Greek_Salad.jpg

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.

System.String[]

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

/SiteAssets/avocado_and_bean_salad_in_lettuce_baskets.jpg

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.

System.String[]

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

/SiteAssets/IndianLambSaladRolls.jpg

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.

System.String[]

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 - Ingredients 1/4 Chinese cabbage, finely shredded 1 carrot, finely shredded 1 red capsicum, cut into fine strips 2 tablespoons sesame seeds, toasted Satay sauce - Ingredients 2 tablespoons peanut oil 2 cloves garlic, crushed 1 onion, finely chopped 1/4 cup peanut butter 270ml reduced fat coconut milk

/SiteAssets/chicken_satay_with_crunchy_cabbage_salad.jpg

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.

System.String[]

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

/SiteAssets/VegetableFritters.jpg

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.

System.String[]

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 For Dressing: 1 tablespoon balsamic vinegar 1 teaspoon olive oil 1 tablespoon honey 1 tablespoon fresh basil, chopped

/SiteAssets/Warm_Vegie_Salad.jpg

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.

System.String[]

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

/SiteAssets/San-choy-bau.jpg

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.

System.String[]

Chicken schnitzel with coleslaw

4

25

Easy

Packet of pre-made breadcrumbs or 2 slices of wholegrain bread 1 tsp chopped parsley or 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 Coleslaw 1/3 cup low-fat natural yoghurt 2 tsp Dijon mustard 1 tsp lemon juice (or vinegar) 1 bag of pre-cut slaw

/Imgs/recipes/schnitzel.png

1. If you are making your own breadcrumbs, add the sliced     bread to a food processor or blender. Alternatively, use a     grater or your packet breadcrumbs. 2. Combine the breadcrumbs in a shallow bowl with the     parsley/thyme. 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 on each side or until     golden. Check they are cooked through before serving. 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. Hint To make your own homemade coleslaw, combine 1/2 cabbage finely chopped, 1 grated carrot and 1 grated apple. LiveLighter ® State of Western Australia 2013. Reproduced with permission.

System.String[]

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

/SiteAssets/sweet-chilli-chicken-noo.jpg

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.

System.String[]

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

/SiteAssets/Chicken-cheese-pineapple-bu.jpg

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. Hint 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.

System.String[]

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

/SiteAssets/Chicken_And_VegiePie.jpg

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.

System.String[]

Beef and vegetable stir fry

4

25

Easy

250g cooked Hokkien egg noodles 400g rump steak, sliced 1 medium brown onion, diced 300 grams of frozen mixed vegetables 1/2 tablespoon reduced-salt soy sauce 2 teaspoon oil 2 tablespoon water 1 tablespoon oyster sauce 2 cloves garlic, crushed 1 teaspoon cornflour 1 teaspoon chilli sauce (optional)

/SiteAssets/Beef_And_Broccoli_Stirfry.jpg

1. Prepare noodles following packet directions. 2. Heat oil in pan, stir-fry beef in two batches, set aside and keep warm. 3. Add onion and garlic to the pan, cooking until soft. 4. Add frozen veggies and water, cooking until vegetables soften. Return beef to pan. 5. In a small bowl combine water, cornflour and sauces. Add mixture to the pan with the beef and vegetables and allow to bubble and thicken. 6. Serve noodles in a bowl with beef and vegetables on top Ingredient swaps Ingredient swap Replace beef with 400g kangaroo. Replace packet of frozen veggie for fresh veggies like broccoli, carrots or zucchini.

System.String[]

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

/SiteAssets/familyfritatta.jpg

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.

System.String[]

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

/SiteAssets/baked-beans-on-wholegrain-toast.jpg

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.

System.String[]

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

/SiteAssets/banana-porridge-with-pecans-and-maple.jpg

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.

System.String[]

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

/SiteAssets/bircher-muesli-with-apple.jpg

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.

System.String[]

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

/SiteAssets/egg-and-avocado-muffins.jpg

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.

System.String[]

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)

/SiteAssets/fruit-and-yoghurt-with-granola.jpg

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

System.String[]

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)

/SiteAssets/poached-egg-spinach-mushrooms.jpg

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.

System.String[]

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

/SiteAssets/sardines-with-rocket-and-lemon.jpg

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.

System.String[]

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

/SiteAssets/banana-smoothie.jpg

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.

System.String[]

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)

/SiteAssets/corn-thins-with-cheese.jpg

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.

System.String[]

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

/SiteAssets/crispbread-carrot-sticks-and-tatziki.jpg

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.

System.String[]

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.

System.String[]

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

/SiteAssets/mini-banana-walnut.jpg

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.

System.String[]

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

/SiteAssets/beef-and-avo-roll-with-mexican-salsa.jpg

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.

System.String[]

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

/SiteAssets/cheese-and-tomato-toastie.jpg

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.

System.String[]

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)

/SiteAssets/chicken-sandwich.jpg

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.

System.String[]

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

/SiteAssets/egg-and-mayo-sandwich-with-baby-spinach.jpg

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.

System.String[]

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

/SiteAssets/hummus-and-tabouli-wrap-with-chicken.jpg

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

System.String[]

Tuna, brown rice and lentil salad

2

45

Easy

1/2 cup cooked or microwaveable brown rice 1 medium (185g) can tuna in oil, drained ½ cup canned brown lentils 1 medium tomato, diced 1 small cucumber, diced 2 tablespoons parsley, chopped ½ cup frozen green peas 1 lemon juiced (and zest) Pine nuts (optional) Cracked pepper to taste

/SiteAssets/brown-rice-salad-with-tuna.jpg

1. Cook brown rice as per packet instructions. Set aside in a mixing bowl to cool. 2. Cook peas until tender or microwave for 90 seconds on high. 3. Grate the lemon skin and add to the rice. 4. Add lentils, tomato, cucumber, parsley, tuna and lemon juice to the rice, and mix together well. 5. Serve in a bowl with pine nuts (optional) Ingredient swap Replace tuna with canned salmon or sardines. For a vegetarian version, replace the tuna with more lentils or canned kidney beans. 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. 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.

System.String[]

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

/SiteAssets/mediterranean-style-toastie.jpg

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.

System.String[]

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

/SiteAssets/pasta-salad-with-chicken-roasted-cauliflower.jpg

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.

System.String[]

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

/SiteAssets/quinoa-tabouli-with-tuna-and-feta.jpg

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.

System.String[]

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

/SiteAssets/roast-beef-and-slaw-roll.jpg

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.

System.String[]

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

System.String[]

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

/SiteAssets/vietnamese-style-roll-with-tofu.jpg

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.

System.String[]

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.

System.String[]

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

/SiteAssets/wholegrain-wrap-with-ham-avocado.jpg

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.

System.String[]

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

/SiteAssets/beef-and-barley-hotpot-with-kumara.jpg

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.

System.String[]

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

/SiteAssets/beef-and-bean-burritos.jpg

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.

System.String[]

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)

/SiteAssets/chicken-noodle-vegetables-stir-fry.jpg

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.

System.String[]

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

/SiteAssets/thai-chickpea-vegetable-curry.jpg

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.

System.String[]

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.

System.String[]

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.

System.String[]

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

/SiteAssets/pasta-primavera-with-cannelini-beans.jpg

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.

System.String[]

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.

System.String[]

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.

System.String[]

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.

System.String[]

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.

System.String[]

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.

System.String[]

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.

System.String[]

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.

System.String[]

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.

System.String[]

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.

System.String[]

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.

System.String[]

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.

System.String[]

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.

System.String[]

French Toast with Berries and Pistachios

4

25

Easy

2 eggs ½ cup 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.

System.String[]

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.

System.String[]

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.

System.String[]

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.

System.String[]

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.

System.String[]

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.

System.String[]

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 of wholegrain bread 2 stalks continental parsley, chopped

/SiteAssets/egg-mushroom-and-tomato-on-toast.jpg

1. Heat oil in a pan over medium heat. 2. Add mushrooms and tomatoes and cook for 5 minutes. 3. Add balsamic vinegar and chopped parsley, stir well then remove from pan and keep warm. 4. Fry 4 eggs in the pan, as you like them (we did sunny-side up). 5. Toast bread and place on serving plates. Spoon over mushrooms and tomato, and top with a fried egg. 6. 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. Did you know mushrooms are not a plant or an animal but a funghi? They contain vitamin D usually only found in animal foods. Ingredient swap You could swap the mushroom for grilled asparagus and baby spinach.

System.String[]

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)

/SiteAssets/pumpkin-soup.jpg

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.

System.String[]

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

/SiteAssets/quesadillas.jpg

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.

System.String[]

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

/SiteAssets/spanish-style-seafood-rice.jpg

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.

System.String[]

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

/SiteAssets/stir-fry-pork-with-plum-sauce-and-rice.jpg

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.

System.String[]

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

/SiteAssets/sweet-potato-top-turkey-pie.jpg

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.

System.String[]

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

/SiteAssets/tuna-pasta-bake.jpg

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.

System.String[]

Apple Pudding with Cinnamon Custard

6

30

Medium

12 slices raisin toast or fruit bread olive or canola oil spray 400g can unsweetened pie apple mixture 4 tablespoons sultanas 1 teaspoon lemon zest or grated rind 3 tablespoons custard powder 1½ tablespoons caster sugar 1 teaspoon ground cinnamon 1 teaspoon vanilla extract 3 cups low-fat milk

/SiteAssets/apple-pudding-with-cinnamon-custard.jpg

Preheat oven to 180ºC (160°C fan forced).  Sparingly remove crusts from 6 slices of raisin toast and flatten bread with a rolling pin.  Spray 6 holes of a regular sized (½-cup capacity) muffin tin with oil; press bread firmly into holes.  Combine apple, sultanas and lemon in a medium-sized bowl.  Mix well.  Fill bread cavities to the rim of the tin with apple mixture, pressing firmly with the back of a spoon.  Fold in any overhanging bread.  To form a lid with remaining bread slices, cut 6 x 8cm diameter circles using a biscuit cutter or upside down glass.  Press on bread lid to cover apple mixture.  Bake in the oven for 20 minutes until golden brown.  Meanwhile, to make custard, combine custard powder, sugar, cinnamon, vanilla and 3 tablespoons milk in a medium-sized saucepan.  Mix well to form a paste and smooth lumps then stir in remaining milk.  Place over medium heat and slowly bring to the boil, stirring often.  Reduce heat and simmer for 2 minutes until mixture thickens.  Remove from heat; cover surface with plastic wrap until time to serve.  To remove puddings, run a knife around the edge of each hole and invert onto individual plates.  Pour over custard, sprinkle with cinnamon if desired and serve immediately. Variation Custard can be microwaved on HIGH (100%) for 4 minutes.  Whisk well and microwave for a further 3-4 minutes, whisk again. Hint Homemade stewed apples contain too much moisture and are unsuitable for this recipe. Not suitable to store or freeze. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Apricot Custard Flan

6

40

Medium

Olive or Canola oil spray ¼ cup plain flour 1½ tablespoons caster sugar 2 eggs 1 cup low-fat milk ½ teaspoon vanilla extract 825g canned apricots in natural juice, drained well 1 teaspoon ground cinnamon

/SiteAssets/apricot-custard-flan.jpg

Preheat oven to 200°C (180°C fan forced).  Spray a 22cm diameter shallow ovenproof dish with oil.  Combine flour, sugar, eggs, milk and vanilla in a bowl and mix well. Place apricots cut side down into dish, then pour egg mixture on top and sprinkle with cinnamon.  Bake for 30 minutes or until custard is set. Stand for 5 minutes before serving.  Hint Alternatively bake individual serves in four small 1-cup capacity ovenproof dishes for 25 minutes. You can put the ingredients for the custard batter into a blender jug or food processor bowl and process for 30 seconds.  Variation Use 600g of any kind of fresh seasonal fruit or canned fruit (drained of natural juice) including peaches, plums, pears, apples, pitted cherries or frozen berries. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Asian chicken salad

4

28

Easy

2 skinless chicken breasts, visible fat removed (approximately 500g total) Freshly ground or cracked black pepper 2 cloves garlic, peeled and halved 4 coriander stalks, including roots and leaves 100g rice stick noodles or vermicelli noodles 3 cups finely shredded Chinese cabbage (approx. ½ large Chinese cabbage) 2 carrots, peeled, cut into match-sized strips 4 spring onions, thinly sliced diagonally (include green tops) 3 cups bean sprouts (250g) ½ cup loosely packed mint leaves, roughly torn 2 tablespoons lime juice for dressing 2 tablespoons sweet chilli sauce for dressing 2 teaspoons fish sauce for dressing 1 tablespoon water for dressing 40g unsalted peanuts, roughly chopped for dressing

/SiteAssets/asian-chicken-salad.jpg

To poach chicken, place both chicken breasts in a medium saucepan with enough water to just cover.  Season with black pepper.  Add garlic, coriander roots and stems, reserving leaves.  Place over high heat and bring to the boil.  Reduce heat and simmer with lid on for 2 minutes.  Switch off heat, cover and leave chicken to rest in the liquid stock while Preparationaring salad.  Place the noodles in a large heatproof bowl and cover with boiling water.  Set aside for 5 minutes to soften.  Drain well.  Add cabbage, carrot, spring onions, bean sprouts and mint.  Roughly chop mint leaves and add to salad ingredients.  Remove chicken and garlic from liquid stock and set aside to cool slightly.  To make dressing, mash cooked garlic in a cup and combine with lime juice, sweet chilli sauce, fish sauce and water.  Coarsely shred or thinly slice the chicken then add to the salad with dressing and combine.  Serve immediately, topped with peanuts.  Hint This dish can be made in advance, but dressing and peanuts are best to be added to salad just before serving. Variation For added spice, add a chopped red chilli to the salad mix or sprinkle with white pepper. Replace the rice noodles with 100g fresh egg noodles.  If using dried egg noodles, you will have to cook it according to the packet directions. Replace the rice noodles with ½ red capsicum cut into strips and 1 sliced cucumber. Substitute poached chicken for 2 skinless breasts of a cooked roast chicken. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Asian Slaw With Sweet Chilli Tuna

1

10

Easy

1/2 cup cabbage, finely shredded 1/2 medium carrot, peeled and grated 1/2 stalk celery, thinly sliced 3 snow pea, thinly sliced 1/4 medium apple, thinly sliced 1/4 cup cooked brown rice 90 g can tuna in sweet chilli sauce

/SiteAssets/asian-slaw-with-sweet-chilli-tuna.jpg

Mix together vegetables, apple and rice Add tuna just before serving Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Baked Chicken Parma with Sweet Potato Mash

4

40

Easy

400g can no-added-salt diced tomatoes with basil, onion and garlic 2 small (400g) chicken breasts, trimmed of fat 20 basil leaves 270g jar 97% fat free sundried tomatoes, drained 270g jar char-grilled capsicum or roasted pepper strips, drained 2 cups (100g) baby spinach leaves 1 cup grated reduced-fat mozzarella cheese 800g sweet potato, peeled, chopped into 2cm cubes ¼ to ½ cup low-fat milk extra fresh basil leaves, torn, to serve freshly chopped chilli (optional)

/SiteAssets/baked-chicken-parma-with-sweet-potato-mash.jpg

Preheat oven to 200°C (180°C fan forced).  Spread ¼ cup diced tomato in the base of a large ovenproof dish.  Halve each chicken breast lengthways to form 4 thin breast steaks.  Using a rolling pin, pound steaks between 2 sheets of plastic wrap to 5mm thickness.  Arrange chicken on tomatoes in pan base; layer each with basil leaves, sundried tomatoes pieces and capsicum.  Pile on spinach, spoon over remaining diced tomatoes and sprinkle with mozzarella.  Bake for 20 minutes until chicken is cooked and melted cheese has browned.  Meanwhile, place sweet potato in a steaming basket over a medium saucepan of boiling water; steam for 10-15 minutes or until tender. Discard water and return potato to the hot dry saucepan.  Add ¼ cup milk and mash with a potato masher until smooth, adding additional milk if required for desired consistency.  Divide sweet potato and chicken between serving plates, sprinkle with basil. Serve with fresh chilli for extra heat. Variation Sweet potato may be microwaved in a covered dish with 2 tablespoons water on HIGH (100%) for 8-10 minutes, stirring after 4 minutes. Replace capsicum with eggplant or zucchini that have been chargrilled with minimal oil. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Balsamic Beef Salad

4

20

Easy

2 tablespoons balsamic vinegar 1 tablespoon wholegrain mustard 500g lean beef, trimmed of fat 2 tablespoons freshly squeezed orange juice 4 cups (150g) mixed salad or baby spinach leaves 420g can no-added-salt cannellini beans or butter beans, drained 2 Lebanese cucumbers, sliced into half moons ½ red onion, peeled and finely sliced ½ cup (80g) drained fat-free semi-sundried tomatoes, chopped

/SiteAssets/balsamic-beef-salad.jpg

Combine balsamic vinegar and mustard together in a cup.  Pour half the mixture into a non-metal dish.  Add steaks, turning to coat with the marinade.  Add orange juice to remaining vinegar mixture and set aside.  Spray a griddle or large non-stick frypan with oil and place on medium to high heat. Drain steaks well and discard marinade.  Grill for 3 minutes each side or until cooked to your liking.  Remove from heat, cover and set aside to rest for 3 minutes before slicing thinly.  Meanwhile, place salad leaves, beans, cucumber, onion and tomatoes in a large bowl.  Pour over orange juice dressing and toss to combine.  Top with steak and serve immediately.     Hint Cover and refrigerate beef for as long as time permits, from 30 minutes to overnight. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Banana Berry Pikelets

4

30

Medium

2 ripe bananas, peeled 1½ cups wholemeal self-raising flour 1 tablespoon sugar 1¼ cups low-fat milk 1 teaspoon white vinegar 2 eggs, lightly beaten Olive or canola oil spray 1¼ cups (150g) blueberries, fresh or frozen 1½ cups low-fat berry or vanilla yoghurt, to serve 2 cups strawberries or other berries, quartered, to serve

/SiteAssets/banana-berry-pikelets.jpg

Mash the bananas with a fork in a large bowl.  Sift flour over bananas, adding the remaining husk in the sieve to the bowl.  Add sugar and stir to combine.  Add milk, vinegar and eggs to the bowl. Mix until combined.  Spray a large non-stick frypan with oil and place over medium heat.  Place 2 tablespoons of batter evenly spaced around the pan.  Cook for 2 to 3 minutes or until small bubbles appear on surface.  Top each pikelet with 6 blueberries then carefully turn over.   Brown on reverse side for 1 minute or until cooked through.  Transfer to a plate and repeat with remaining batter.  Divide pikelets between 4 serving plates.  To serve, layer with spoonfuls of yoghurt and top with fresh fruit. Variation Instead of using blueberries, press a thin ring of peeled, cored apple into each pikelet before flipping. Serve pikelets with low-fat berry or vanilla fromage frais and sliced strawberries.  Serve as a snack, in a lunchbox or at children’s parties. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Basil Beef And Bean Stir Fry

4

30

Medium

2 cloves garlic, crushed 2 teaspoons grated ginger 1 tablespoon salt-reduced soy sauce Freshly ground or cracked black pepper 400g lean beef, trimmed of fat, thinly sliced Olive or canola oil spray 200g green beans, edges trimmed, cut into 5cm lengths 1 broccoli, cut into florets 410g can baby corn spears, drained 1 tablespoon salt-reduced soy sauce, extra 2 tablespoons oyster sauce ½ cup basil leaves, roughly torn 4 cups steamed rice (from 2 cups uncooked rice), to serve

/SiteAssets/basil-beef-and-bean-stirfry.jpg

Mix garlic, ginger and soy in a small bowl; season with black pepper.  Add beef, stir to coat and set aside to marinate while vegetables are Preparationared.  Spray a non-stick wok or large frypan with oil and heat. Add half the beef and stir-fry for 2 minutes over high heat until browned.  Set aside and repeat with remaining beef.  Spray pan with oil, add beans and broccoli and stir-fry for 3 minutes, until tender.  Add 2 tablespoons water to the pan, cover and cook until vegetables soften but remain bright green.  Add in corn, beef, soy and oyster sauces and basil. Stir-fry until heated through.  Serve with steamed rice. Hint Cover dish, refrigerate and marinate beef for as long as time permits, from 30 minutes to overnight. Do not discard the broccoli stalk; use a peeler to remove the hard outer layer then dice the remaining vegetable and add to stir-fry. Variation For more heat, add a chopped red chilli to beef marinade. Substitute lean pork, skinless chicken breasts, kangaroo steak or tofu for beef. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Beef And Bean Burritos

6

45

Medium

olive or canola oil spray 1 large onion, peeled and diced 500g lean beef mince 2 teaspoons ground cumin or coriander 1 teaspoon paprika 2 tablespoons no-added-salt tomato paste 1 medium zucchini, grated 1 red capsicum, finely diced 1 carrot, peeled and grated 420g can reduced salt corn kernels, rinsed and drained 400g can no-added-salt diced tomatoes 400g can no-added-salt red kidney beans, rinsed and drained 12 wholegrain or reduced-fat tortillas or soft wraps (20cm) 2 cups grated reduced-fat cheddar cheese 3 tomatoes, diced 6 large lettuce leaves, shredded 3 spring onions, trimmed, chopped (including green tops)

/SiteAssets/beef-and-bean-burritos.jpg

Spray a large non-stick saucepan with oil and place on medium to high heat. Cook onion for 3 minutes, stirring occasionally.  Add mince and brown for 5 minutes, stirring to break up lumps.  Mix through cumin, coriander, paprika and season with pepper; cook for 1 minute until fragrant.  Add tomato paste, stir well to combine then add zucchini, capsicum, carrot, corn kernels, tomatoes and beans.  Simmer uncovered for 20 minutes, or longer if time permits, stirring occasionally until thickened.  If desired, heat tortillas in the microwave for 1 minute on HIGH, or according to packet instructions.  To serve, place 2 tortillas on each plate.  Using a slotted spoon to remove excess sauce, top each tortilla with ½ cup beef mix and sprinkle with cheese.  Add tomatoes, lettuce and spring onions then roll up to enclose filling.  Variation Replace beef with lean chicken mince. For extra spice, add 1 teaspoon chilli powder. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Beef Fajitas

4

30

Medium

300g lean beef steak, trimmed of fat, thinly sliced 2 cloves garlic, crushed 1 large lime, juiced ½ teaspoon smoked paprika 2 teaspoons ground cumin or ground coriander Freshly ground or cracked black pepper 4 tomatoes, diced 1 bunch (35g) coriander, chopped, roots removed Olive or canola oil spray 1 large onion, peeled and sliced into thin wedges 1 red capsicum, seeded and sliced into strips 1 green capsicum, seeded and sliced into strips 1 small zucchini, sliced into batons 2 tablespoons sweet chilli sauce 4 wholegrain, multigrain or reduced-fat tortillas or soft wraps (20cm) ⅓ cup extra light sour cream (optional)

/SiteAssets/beef-fajitas.jpg

In a small bowl, combine beef, garlic, lemon or lime juice, smoked paprika, 1 teaspoon ground cumin or coriander and season with pepper.  Mix well and set aside to marinate while vegetables are Preparationared.  Combine tomatoes and coriander in a medium bowl and set aside.  Spray a wok or large non-stick frypan with oil and heat.  Stir-fry the beef in two batches for 1-2 minutes each until brown and just cooked, then remove from pan and set aside. Spray pan with oil and return to high heat.  Stir-fry onion with remaining teaspoon of cumin or coriander for 3 minutes.  Add in capsicum and zucchini and stir-fry vegetables until tender but still firm and bright.  Stir through sweet chilli sauce and cooked beef then stir-fry until heated through.  Heat tortillas in the microwave for 1 minute on HIGH, or according to packet instructions.  To serve, top tortillas with beef stir-fry, tomato-coriander mix and 2 teaspoons of sour cream then roll up to enclose filling.  Variation For added spice, stir-fry a chopped red chilli with the onion. For a vegetarian option, substitute beef for 2 cans of drained no-added-salt kidney beans and serve with guacamole. Hint Cover bowl, refrigerate and marinate beef for as long as time permits, from 30 minutes to overnight.   Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Beef Kofta wth Tzatziki

4

30

Medium

2 cloves garlic, peeled for tzatziki 2 cups mint leaves for tzatziki 1 cup low-fat Greek yogurt for tzatziki 1 Lebanese cucumber, grated and squeezed of extra moisture for tzatziki 400g lean beef mince for kofta 2 teaspoons ground cumin or kofta 2 teaspoons ground coriander or kofta 1 teaspoons ground cinnamon or kofta 1 brown onion, peeled and quartered or kofta 1/2 cup flat-leaf parsley freshly ground black or cracked pepper, to taste 2 Lebanese cucumbers, extra, cut into 1cm dice to serve 2 tomatoes, cut into 1cm dice to serve 1 red capsicum, cut into 1cm dice to serve 2 spring onions (including green tops), sliced to serve 4 wholemeal or wholegrain wrap bread or Lebanese bread to serve

/SiteAssets/beef-kofta-with-tzatziki.jpg

Finely chop garlic and mint or place them into the bowl of a food processor and process until finely chopped. Transfer 1/3 of garlic and mint mixture to a small bowl and mix with grated cucumber and yoghurt to make tzatziki. Set aside. Add onion and parsley to garlic and mint mixture and chop or process finely then combine with mince, spices and season with pepper. Use clean hands to divide into 8 portions, shape each into a 12cm long sausage. Spray a barbeque, chargrill or griddle with oil and heat on high.  Cook kofta for 8 minutes or until cooked through, turning every few minutes. In a medium sized bowl, combine cucumber, tomatoes, capsicum and spring onion. To serve, divide Lebanese bread, salad and tzatziki on plates and add 2 kofta skewers to each. Hint If time permits, cover and refrigerate koftas for 20 minutes or overnight before cooking. Press kofta mix around a metal or pre-soaked wooden skewers for easy turning during cooking. Variation Replace beef mince with lean chicken mince.  Add extra mint and parsley to the salad for a more intense flavour.   Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Berry Bircher Muesli

4

5

Easy

2 cups rolled oats, uncooked ½ cup sultanas 1 cup unsweetened apple juice 1 cup water 2 apples, cored, coarsely grated with skin on 2/3 cup low fat natural yoghurt 2 cups strawberries or other berries, fresh or thawed from frozen

/SiteAssets/berry-bircher-muesli.jpg

Place oats, sultanas, juice and water in a 2-litre container with a lid.  Mix to combine, cover and refrigerate for at least an hour, preferably overnight.  Just before serving, stir in apple and yoghurt and top with berries. Variation Replace apple juice with unsweetened orange or pineapple juice.  Replace sultanas with mixed dried fruit, currants, diced dried apricot or figs.  Stir through a tablespoon of toasted nuts such as almonds, pistachios or hazelnuts, just before serving.  Top with passionfruit pulp and other seasonal fruit including sliced bananas, papaya or pear. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Berry Rhubarb Meringue Pots

4

40

Easy

4 stalks rhubarb, cut into 5cm lengths 3 apples, peeled, cored and sliced 1½ cups (150g) frozen mixed berried ½ cup unsweetened apple juice or water 1 teaspoon ground cinnamon 2 egg whites, at room temperature 1 tablespoon caster sugar ¼ cup slivered almonds

/SiteAssets/berry-rhubarb-meringue-pots.jpg

Preheat oven to 180ºC (160°C fan forced).  Place rhubarb, apples, berries, juice or water and cinnamon into a large saucepan over a moderate heat.  Cover, bring to the boil and simmer gently, stirring occasionally, over a low heat for 15-20 minutes until rhubarb is soft but apples retain their shape.  Meanwhile, in a clean dry bowl whisk the egg whites until soft peaks have formed.  Add sugar and beat until sugar has dissolved.  Divide cooked fruit between 4 small 1-cup capacity overproof bowls and top with meringue, shaping into a peak.  Sprinkle with almonds and bake for 10 minutes until golden.  Serve immediately.  Variation Substitute pears or nashi fruit for apples. Omit meringue top and serve stewed fruit in a breakfast parfait or simply with low fat yoghurt. Hint Alternatively bake in a large 1 litre capacity overproof dish. Fruit can be cooked, covered, in a heat-proof microwave-safe dish on HIGH (100%) for 12-15 minutes, stirring occasionally.   Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Blueberry and Banana Bread

9

75

Medium

olive or canola oil spray 4 ripe bananas, peeled ¼ cup raw sugar (60g) ½ cup low-fat milk 2 eggs 1 cup self-raising flour 1 cup wholemeal self-raising flour 1 teaspoon ground cinnamon 1 cup frozen blueberries

/SiteAssets/blueberry-banana-bread.jpg

Preheat oven to 220ºC (200ºC fan forced).  Spray a 20 x 10cm loaf tin with oil; line base and sides with non-stick baking paper.  Reserve one whole banana for presentation and mash remaining 3 bananas in a large bowl (1½ cups mashed).  Add sugar, milk and eggs and mix with a fork until well combined.  Sift flours and cinnamon on top of banana mixture, returning husks from the sieve to the bowl.  Mix ingredients together until just combined, taking care not to over-mix, then gently fold through blueberries.  Spoon mixture into Prepared loaf tin and smooth the surface.  Slice remaining banana thinly and overlap slices through the centre of the loaf.  Bake for 35-40 minutes then cover with foil and bake for a further 20 minutes.  Centre of loaf will remain moist but not wet when tested with a skewer.  Allow to cool in tin for 5 minutes then turn onto a wire rack.  Cut into 1cm slices and toast before serving, if desired.    Hint Once completely cooled, place in an airtight container and keep for up to 3 days. Slice and freeze individual pieces in snap lock bags and keep for up to 3 months. Variation Replace blueberries with raspberries or dried fruit such as figs, cranberries, currants, sultanas, apricots or chopped dates. Substitute a grated apple or pear for one of the mashed bananas to vary the flavour. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Cashew Chicken Stir-Fry with Cauliflower Rice

4

25

Easy

2 cloves garlic, crushed 2 teaspoons ginger, grated 1 tablespoon salt-reduced soy sauce freshly ground or cracked black pepper, to taste 2 small skinless chicken breasts (400g) trimmed of fat, thinly sliced ¾ cup unsalted cashews olive or canola oil spray ½ cauliflower, roughly chopped 1 broccoli head, cut into florets 2 tablespoons honey 2 tablespoons oyster sauce 200g snow peas, ends trimmed 410g can baby corn spears, drained 4 small spring onions (including green tops), cut into 2-3cm pieces

/SiteAssets/cashew-chicken-stirfry-with-cauliflower-rice.jpg

Combine garlic, ginger, soy sauce, pepper and chicken in a small bowl; set aside to marinate while vegetables are Preparationared.  Heat a non-stick wok or large frypan to high.  Add cashews and dry-fry for a minute or until browned; remove from pan and set aside.  Chop cauliflower very finely or place into the bowl of a food processor and process with blade attachment until it looks like couscous.  Transfer to a large microwave-safe bowl, cover and cook on HIGH (100%) for 6-8 minutes until cauliflower grains are tender.  Keep covered and set aside.  Meanwhile, spray pan with oil and heat to high.  Add half the chicken (with its marinade) and stir-fry for 2 minutes until browned.  Set aside and repeat with remaining chicken.  Respray pan, add broccoli and stir-fry for 3 minutes, until just tender.  Add honey, oyster sauce and 2 tablespoons water to the pan along with snow peas, corn, spring onions and chicken including any juices; stir-fry for another 3 minutes until heated through.  Divide cauliflower and chicken stir-fry between plates and serve sprinkled with cashews. Hint Cover dish, refrigerate and marinate chicken for as long as time permits, from 30 minutes to overnight. Do not discard the broccoli stalk; use a peeler to remove the hard outer layer then dice the remaining vegetable and add to stir-fry. Variations For more heat add a chopped red chilli to the chicken marinade. Substitute chicken for kangaroo steak, lean pork, beef or tofu. Use any combination of vegetables such as asparagus, bean shoots, cabbage, capsicum, carrots, celery, Chinese vegetables, green beans, mushrooms, onion, spinach, water chestnuts and zucchini. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Chargrilled Beef with Avocado And Corn Salsa

2

35

Medium

1 red capsicum, seeded and cut into 2- 3 cm pieces 1 large corn cob, husk intact ½ medium avocado, peeled, stoned and chopped 2 tablespoon chopped coriander 2 teaspoon fresh lime juice 2 x 110g rump steak trimmed of fat Olive or canola oil spray Freshly ground or cracked black pepper 1 lime, cut into wedges, to serve

/SiteAssets/chargrilled-beef-with-avocado-and-corn-salsa.jpg

Preheat oven to 200C (180°C fan forced).  Place capsicum on a non-stick baking tray and roast for 10-15 minutes or until tender. Microwave the corn cob in its husk on HIGH (100%) for 3 minutes.  Set aside to cool slightly. Remove the husk and silk.  Cut kernels from the cob into a medium sized bowl. Discard cob.  For the salsa, add capsicum, avocado, coriander and lime juice to the corn. Preheat a grill pan or heavy based frying pan over medium heat.  Spray the steaks with oil and season with pepper.  Cook steaks to your liking.  Rest for 2 minutes. Slice steak into strips.  Divide salsa between plates and top with the steak slices.  Serve with lime wedges. Hint Bottled lime juice can be used when fresh limes are not available. A drained can of no-salt-added corn kernels, or frozen corn, can be used in place of the fresh corn cob.   Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Char-grilled Chicken and Veggie Stack with Salsa Verde

4

30

Medium

2 cloves garlic, peeled for salsa verde ½ cup parsley for salsa verde ½ cup basil leaves for salsa verde 1 tablespoon capers, drained (10g) for salsa verde 2 tablespoons lemon juice for salsa verde 1 tablespoon water for salsa verde 2 small skinless chicken breasts (400g) for stack olive or canola oil spray for stack 450 g Japanese, Kent or butternut pumpkin, peeled and cut into 3mm slices for stack 1 eggplant, cut into12 x 3mm thick slices for stack 2 red capsicum, seeded and quartered, each cut into large flat quarters for stack 1 zucchini, cut into 16x 5mm thick slices for stack 32 basil leaves, extra for stack

/SiteAssets/chargrilled-chicken-vegetable-stack-with-salsa-verde.jpg

To make salsa verde, place garlic, parsley, basil, capers, lemon juice and water into the bowl of a food processor.  Process until smooth and set aside.  Spray a barbecue, char-grill or griddle with oil and heat to high.  Halve each chicken breast lengthways to form 4 thin breast steaks.  Using a rolling pin, pound steaks between 2 sheets of plastic wrap to 5mm thickness.  Cut each in half again to form 8 smaller steaks.  Place chicken in a small dish with half the salsa verde; stir to coat and set aside to marinate.  Place vegetables on heated grill and cook in batches for 2-3 minutes each side until lightly charred and just tender.  Transfer to a large plate and cover loosely with foil to keep warm; repeat with remaining vegetables.  Respray grill and cook chicken for 2-3 minutes each side until cooked through.  To assemble each stack on a serving plate, layer a slice of eggplant, 4 basil leaves, 2 zucchini slices, 2 pumpkin slices, 1 piece capsicum and top with chicken.  Repeat layers again. Finish with an extra eggplant slice and top with a tablespoon of reserved salsa verde.  Serve immediately. Hint Cover dish, refrigerate and marinate chicken for as long as time permits, from 30 minutes to overnight.  This salsa verde can add zing to a multitude of other dishes, from a simple salad to a roast dinner. Variation Add other chargrilled vegetables such as field mushrooms or sweet potato. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Cheese, Sundried Tomato and Salad Roll

1

5

Easy

1 wholemeal or wholegrain roll 2 slices reduced-fat cheese 2 x sundried tomatoes, sliced 1/2 Lebanese cucumber, thinly sliced 1 handful rocket, baby spinach or lettuce leaves

/SiteAssets/cheese-sundried-tomato-and-salad-roll.jpg

Pat dry all ingredients with a paper towel. Cut bread roll in half. Over the base, add cheese, sundried tomato, cucumber and leaves and sandwich with the top of the roll. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Chicken and Coleslaw Sandwich

2

12

Easy

1 cup (70g) grated green cabbage 1 cup (70g) grated red cabbage 1 small green apple, cored removed and coarsely grated 1 small carrot, peeled and grated 2 tablespoons reduced-fat coleslaw dressing 4 slices wholegrain bread 100g skinless cooked chicken breast, shredded

/SiteAssets/chicken-and-coleslaw-sandwich.jpg

In a medium sized bowl, mix green and red cabbage, apple, carrot and coleslaw dressing. Arrange shredded chicken on two slices of bread and add the coleslaw salad. Top with remaining bread and serve immediately. Variation Substitute apple with pineapple chunks.  For a chunkier salad, add 1 chopped spring onion.   Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Chicken Cacciatore Pasta

4

30

Medium

300g dried wholemeal penne or spirals olive or canola oil spray 2 small skinless chicken breasts, cut into 2-3 cm pieces (400g) 1 large brown onion, diced 2 cloves garlic, crushed 2 red capsicums, seeded and cut into 2-3cm pieces 400g mushrooms, sliced 2 x 400g cans no-added-salt diced tomatoes with basil, onion and garlic ½ cup olives, (50g) pitted and sliced freshly ground or cracked black pepper, to taste 1 cup basil leaves, shredded sprinkle of chilli flakes, optional torn basil leaves, extra, to serve

/SiteAssets/chicken-cacciatore-pasta.jpg

Bring a medium-sized saucepan of water to the boil.  Add pasta to boiling water and cook for 14 minutes until just tender, or according to packet instructions.  Drain well and set aside.  Meanwhile, place a large non-stick frypan on high heat and spray with oil.  Add chicken and stir-fry for 2-3 minutes until browned, transfer to a plate and set aside.  Reheat pan on high, spray with oil and cook onion for 3 minutes until softened, stirring often.  Add garlic, capsicum and mushrooms and cook for a further 3 minutes.  Stir through tinned tomatoes and olives, season with pepper and simmer for 5 minutes or longer if times permits.  Add in chicken with any juices, basil and chilli flakes and heat for 2 minutes until cooked through, taking care not to overcook chicken.  Mix cooked pasta through sauce and serve immediately topped with torn basil. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Oven Roasted Chickpeas

4

45

Easy

2 x 440g can no-added-salt chickpeas, rinsed, drained ½ Teaspoon Garlic Powder for Garlic Spice Seasoning ½ Teaspoon Ground Cumin for Garlic Spice Seasoning ¼ Teaspoon Ground Cinnamon for Garlic Spice Seasoning Pinch Cayenne Pepper, Or To Taste for Garlic Spice Seasoning Olive Or Canola Spray for Garlic Spice Seasoning 2 Tablespoon Honey for Honey Spice Seasoning 1 Teaspoon Cinnamon for Honey Spice Seasoning ¼ Teaspoon Ground Nutmeg for Honey Spice Seasoning Olive Or Canola Oil Spray for Honey Spice Seasoning

/SiteAssets/oven-roasted-chickpeas.jpg

Preheat oven to 200°C (180°C fan forced).  Place well drained chickpeas between sheets of paper towel and pat gently to absorb water taking care not to rub off skins.  Transfer to a large tray lined with baking paper; spread chickpeas evenly in a single layer.  Bake for 35-40 minutes until chickpeas are lightly browned and crunchy in the centre.  Savoury flavour Combine garlic powder, cumin, cinnamon and cayenne in a 3-cup capacity container with a lid or large ziplock bag; set aside. Spray chickpeas with an even coating of oil then use the baking paper to transfer them into the container with spice mix.  Replace the lid or seal bag and shake to coat chickpeas with spices.  Serve immediately or allow chickpeas to cool completely before storing in an airtight container.  Honey roasted flavour Combine honey spice seasoning ingredients into a large heatproof bowl. Add warm cooked chickpeas.  For a caramelised flavour, return to the oven and bake for 10 minutes. Hint Use savoury chickpeas as an alternative to nuts to top salads. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Chunky Chicken, Lettuce, Tomato & Avocado Sandwich

2

7

Easy

2 tablespoons low-fat mayonnaise ½ tablespoon Dijon mustard 4 slices wholegrain bread 2 large lettuce leaves, roughly torn 1 large tomato, thickly sliced 100g cooked sor BBQ chicken breast, thickly sliced ⅓ avocado, stoned and sliced freshly ground or cracked black pepper (optional)

/SiteAssets/chunky-chicken-lettuce-tomato-and-avocado-sandwich.jpg

In a small bowl, mix the mayonnaise and mustard, then spread over bread. Divide the filling between two slices of bread starting with lettuce, tomato, chicken then avocado slices. Sprinkle with pepper, if using.  Top with remaining slices of bread.  Serve immediately. Variation Bread can be toasted to add extra crunch! Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Corn Bread

4

35

Easy

olive or canola oil spray ½ cup polenta ½ cup wholemeal self-raising flour 1 cup self-raising flour 2 tablespoons caster sugar freshly ground or cracked black pepper, to taste ½ cup low-fat natural yoghurt 3 eggs 420g can creamed corn ¾ cup low fat milk 2 spring onions (including green tops), thinly sliced 2 tablespoons sundried tomatoes, drained of oil and finely chopped ¼ cup parsley, roughly chopped

/SiteAssets/corn-bread.jpg

Preheat oven to 200 ºC (180ºC fan-forced). Spray a 12-cup capacity muffin pan with oil. Combine dry ingredients and mix well. Add the rest of the ingredients and mix gently until just combined. Pour into greased muffin tray. Bake 20 -25 min or until a skewer poked into the centre of a muffin comes out clean. Hint This recipe works well in all different shapes and sizes. Try a mini-muffin pan, a loaf tin or a lamington tray but be aware that smaller muffins will cook quicker. Variation Replace the spring onion, sundried tomatoes and parsley with smokey paprika, char-grilled corn and red onion for a loaf to accompany a Mexican bean chilli.   Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Corn Noodle Cakes

4

35

Medium

100g angel hair pasta or spaghettini, broken into 5cm lengths 6 eggs Freshly ground or cracked black pepper 400g can creamed corn 400g can no-added-salt corn kernels, drained 3 spring onions, including green tops, chopped 1 small red capsicum, seeded and diced 1 cup (25g) chopped coriander, roots removed Olive or canola oil spray 2 tablespoons sweet chilli sauce, to serve Homemade salsa (chopped tomatoes, chilli and coriander) or green side salad, to serve

/SiteAssets/corn-noodle-cakes.jpg

Add pasta to a medium pot of boiling water.  Cook for 6-8 minutes or according to packet instructions.  Drain then set aside to cool.  Meanwhile, whisk eggs in a large bowl.  Season with black pepper then mix in creamed corn, kernels, spring onion, capsicum, coriander and pasta.  Spray a large non-stick frypan with oil and place on medium to high heat.  Drop heaped tablespoons of mixture evenly spread around the pan.  Cook for 2-3 minutes or until golden and firm.  Flip noodle cake and brown on reverse side.  Transfer to a plate and repeat with remaining mixture.  Serve with sweet chilli sauce and salad or salsa, if desired. Hint: Egg rings can help mould your cakes into shape Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Crab and Corn Chowder

4

35

Difficult

Oliver or canola oil spray 1 large onion, diced 2 sticks celery, diced 2 cloves garlic, crushed 2 medium potatoes, peeled and diced (200g) ¼ head cauliflower, cut into small florets 400g can no-added-salt corn kernels (reserve liquid) 500mL salt-reduced chicken stock Freshly ground or cracked black pepper 250g raw or cooked crab meat Chopped chives, to serve

/SiteAssets/crab-and-corn-chowder.jpg

Heat a large pot and spray with oil; add onion and celery. Cook for 2-3 minutes over medium-high heat, stirring often, until vegetables have softened. Stir in garlic and cook for 1 minute until fragrant. Add potato, cauliflower, corn including the water it is canned in, stock and pepper to taste; stir until well combined. Bring to the boil and simmer on medium heat, partially covered, stirring occasionally for 10 - 15 minutes until vegetables are tender. Remove pot from heat. Ladle 2 cups of soup into a large heatproof jug and puree with a stick blender. Alternatively, add 2 cups of soup to a food processor bowl. Return puree to soup pot and place on medium heat. Stir in crab and simmer, uncovered, until raw crab meat is barely cooked, or cooked crab meat is warmed through. Ladle soup into bowls; season with pepper and sprinkle with chives, if desired. Variations Substitute a diced leek for onion. Include 1 small zucchini, diced. Substitute 250g fresh corn kernels cut from 2-3 cobs of corn and 200mL water for canned corn.  Replace crab with a shredded cooked skinless chicken breast. Hint If no-added-salt corn is not available, drain corn of brine and add to soup with 200mL of water. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Crab Noodle Salad

4

20

Easy

200 g dried rice vermicelli or bean thread noodles 1 continental or 2 large Lebanese cucumbers, halved lengthways 1 red capsicum, deseeded, thinly sliced 4 spring onions (including green tops), thinly sliced 2 cups bean sprouts 1/2 cup coriander leaves, roughly chopped 250 g cooked crab meat coriander leaves, extra, to serve 1 red chilli, finely sliced, to serve (optional) 2 tablespoon grated ginger for dressing 2 cloves garlic, crushed for dressing 3 tablespoons sweet chilli sauce for dressing 1 tablespoon fish sauce for dressing 3 tablespoons lime juice for dressing

/SiteAssets/crab-noodle-salad.jpg

Place noodles in a large heatproof bowl and cover with boiling water. Set aside for 5 minutes to soften. Meanwhile, make the dressing by combining ginger, garlic, sweet chilli, fish sauce, lime juice and sesame oil in a cup; mix and set aside. Drain noodles, refresh under cold water then drain well and place in a large bowl; pour over dressing and toss to combine. Using a teaspoon, discard seeds from cucumber then slice thinly on the diagonal and add to noodles along with capsicum, spring onions, beans sprouts and coriander. Mix to combine salad ingredients. Serve onto plates and top each dish with crab meat. Garnish with coriander leaves and red chilli, if desired. Variation For more spice, add a chopped red chilli to the salad mix or sprinkle with white pepper. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Crab, Corn and Avocado Lettuce Boats

12

10

Easy

1 cos lettuce 1 can no-added-salt corn kernels (420g), drained 2 just-ripe avocado, stoned, peeled and cut into 1cm dice 1 long red chilli, deseeded, finely diced 1/3 cup chopped chives 250g cooked crab meat 2 tablespoons lemon juice Ground black pepper Chopped chives, extra, to serve Finely diced red chilli, extra, to serve

/SiteAssets/crab-corn-and-avocado-lettuce-boats.jpg

Break the lettuce into individual leaves. Choose 12 intact smaller inner leaves then wash, dry and set aside. In a medium bowl combine corn, avocado, chilli, chives, crab meat, lemon juice and season with pepper; toss gently. Spoon crab mixture into each lettuce leaf and arrange on a platter or serving plate. Garnish with extra chives and chilli, if desired; serve immediately. Variation Use witlof or radicchio leaves instead of cos lettuce. Replace cos lettuce with baked wonton wrappers or filo pastry cups. Substitute chopped coriander or flat-leaf parsley for chives. Substitute 250g kernels cut from 2-3 ears of cooked corn for canned corn.  Hint Crab mixture is best made just before serving. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Creamy Cauliflower Soup

6

35

Medium

1 head (1.4kg) cauliflower 3 medium potatoes, peeled and diced 1 large onion, peeled and diced 2 cloves garlic, crushed 1 litre salt-reduced chicken or vegetable stock 500mL water 400-600mL low-fat milk freshly ground or cracked black pepper, to taste chopped chives, to serve 6 wholegrain dinner rolls, to serve

/SiteAssets/creamy-cauliflower-soup.jpg

Roughly chop cauliflower, including stalk to no larger than 1cm cubes.  Add to a large pot with potato, onion, garlic, stock and water.  Place over high heat, bring to the boil then simmer over medium heat, covered, for 20 minutes until cauliflower stalk is tender.  Remove from heat, add 400mL milk and puree with a stick blender or in batches in a food processor.  If desired, stir though more milk for a thinner consistency.  Ladle soup into bowls, season with pepper, sprinkle with chives and serve with a dinner roll. Variation For a spicy version, replace onion with a diced leek and cook with garlic in olive oil spray until softened.  Add a teaspoon of curry powder or 2 teaspoons of ground cumin and cook off for a minute until fragrant before adding remaining soup ingredients. Hint Not suitable to freeze. Variation: For a spicy version, replace onion with a diced leek and cook with garlic in olive oil spray until softened. Add a teaspoon of curry powder or 2 teaspoons of ground cumin and cook off for a minute until fragrant before adding remaining soup ingredients. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Creamy Vegetable Curry

4

40

Medium

olive or canola oil spray 1 large onion, peeled and diced 2 cloves garlic, crushed 1 tablespoon garam marsala 1 teaspoon turmeric 1 small eggplant, cut into 2cm cubes 400g sweet potato, peeled, cut into 2cm cubes ½ cauliflower, cut into florets ¾ cup salt-reduced chicken or vegetable stock 150g green beans, trimmed, cut into 5cm lengths 400g can no-added-salt chickpeas, drained and rinsed 400mL can coconut-flavoured evaporated skim milk 16 small plain pappadums (8cm diameter), to serve ½ cup chopped coriander, to serve

/SiteAssets/creamy-vegetable-curry.jpg

Spray a large non-stick saucepan with oil and place on medium to high heat.  Cook onion for 3 minutes, stirring occasionally; add garlic and spices and stir 1 minute until fragrant.  Add eggplant, sweet potato, cauliflower and stock to the pan, mix well.  Bring to the boil then reduce heat to medium; simmer covered for 12 minutes until vegetables are just tender.  Add beans, chickpeas and milk; increase heat to return to the boil.  Reduce heat and simmer gently uncovered for 5 minutes until beans are tender but still bright green.  Meanwhile, place 8 pappadums around the edge of a microwave-safe dinner plate and cook on HIGH (100%) for 60 seconds until puffed and crisp.  Set aside and repeat with remaining pappadums.  Serve curry in bowls topped with coriander and pappadums. Variation To add heat, cook a chopped red chilli or teaspoon of chilli powder with spices. Replace sweet potato with pumpkin or potato. Vary other vegetables to include any combination of capsicum, carrot and zucchini. Replace chickpeas with a can of no-added-salt lentil or cannellini beans. Stir through 2 cups baby spinach leaves just before serving. Include 2 thinly sliced small skinless chicken breasts (400g) when beans and chickpeas are added. Hint Add a teaspoon of coconut essence to a can of evaporated skim milk to replace coconut milk. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Crunchy Salad Sandwich

2

12

Easy

1 avocado, peeled and stoned 1 teaspoon lemon juice 4 slices wholegrain bread 1 small carrot, peeled and grated 1 small beetroot, washed and grated 1 lettuce leaf, shredded 1 medium tomato, cut into 4 slices 1/3 cup snow pea sprouts

/SiteAssets/crunchy-salad-sandwich.jpg

Put the avocado in a small bowl and mash well with a fork. Add lemon juice and mix well.  Spread avocado mix onto the slices of bread. Top two slices of bread with carrot, beetroot, lettuce, tomato and snow pea sprouts. Top with remaining bread and serve.   Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Crunchy Tuna Sandwich

4

10

Easy

425g can tuna in springwater, drained 2 sticks celery, diced 1 spring onion, trimmed, chopped (including green tops) ½ teaspoon lemon pepper (optional) 2 tablespoons low-fat mayonnaise 8 slices wholegrain bread 4 Cos lettuce leaves Freshly ground or cracked black pepper, to taste

/SiteAssets/crunchy-tuna-sandwich.jpg

Place tuna in a medium sized bowl and break up the large pieces with a fork.  Stir the celery, spring onion and lemon pepper (optional) through the tuna, then add the mayonnaise and mix well to combine.  Spread 4 slices of bread with ¼ of the tuna mixture each.  Season with pepper then top each with a lettuce leaf and the remaining slices of bread then cut the sandwich in half.  Variation Add 1 tablespoon of grated reduced-fat cheese to each sandwich and toast in a sandwich maker until crisp and brown. Add a squeeze of lemon juice instead of the lemon pepper for extra flavour. Replace Cos lettuce with any other type of lettuce or salad leaves. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.  

System.String[]

Currant Carrot Loaf

12

85

Medium

Olive or Canola oil spray 1 cup self-raising flour 1 cup wholemeal self-raising flour ⅓ cup sugar ¾ cup currants 3 medium carrots, grated (1½ cups) 1 cup low-fat milk 1 egg 1 tablespoon oil 1 teaspoon vanilla extract

/SiteAssets/currant-carrot-loaf.jpg

Preheat oven to 190ºC (170ºC fan forced).  Lightly spray a 20cm loaf tin with oil.  Sift flours into a medium sized bowl, returning the husk remaining in the sieve to the bowl.  Add sugar, currants and carrot.  Mix well to combine.  Measure milk in a medium bowl and mix in egg, oil and vanilla.  Add the wet ingredients to the dry ingredients and stir to mix.  Spoon combined ingredients into the Preparationared tin and bake for 1 hour 10 minutes or until a knife inserted into the centre comes out clean.  Cool in the tin then turn out onto wire rack.  Hint Store in an airtight container in a cool place.  Best eaten within 3 days of baking.  This loaf can be frozen.  Individually wrap slices for a healthy lunch box treat. Variation Use other dried fruit such as sultanas, chopped dates, dried cranberries or dried apricots instead of currants. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Date Muesli Slice

4

45

Medium

Olive or Canola oil spray 2 medium apples, core removed, coarsely grated with skin left on ⅓ cup water (80mL) ¼ cup margarine (50g) 2 cups seeded dates 2 cups natural muesli ½ cup plain flour ½ cup wholemeal plain flour 1 teaspoon ground cinnamon

/SiteAssets/date-and-muesli-slice.jpg

Preheat oven to 180ºC (160ºC fan forced).  Lightly spray a slice tin (approx. 25x30cm) with oil.  Add apple, water, margarine and dates to a small saucepan and bring to the boil.  Reduce heat, cover and simmer for a further 5 minutes until the apple is soft.  Cook uncovered for a further 5 minutes and stir occasionally until mixture thickens to a paste-like consistency.  While apple and date mixture is cooking, place muesli in a large frypan.  Stir over low heat for 5 minutes until lightly browned.  Sift flours into a large bowl, returning husk remaining in the sieve to the bowl.  Add cinnamon and muesli to the flours and mix to combine.  Stir into the date mixture then spoon into Preparationared tin.  Bake for 20 minutes until firm.  Cool in tin before cutting.  Hint Use wooden or plastic spoon to stir muesli so your frypan doesn’t get scratched. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Fiesta Salad

1

10

Easy

1/3 cup iceberg lettuce, shredded 3 cherry tomatoes, halved ¼ capsicum, seeded and diced ¼ Lebanese cucumber, chopped 1 slice red onion, chopped ¼ avocado, chopped ¼ cup no-added-salt canned corn, drained ½ cup no-added-salt canned kidney beans , drained and rinsed 1 lemon or lime wedges

/SiteAssets/fiesta-salad.jpg

Mix together all ingredients except the lime. Squeeze lime over salad just before serving Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Fish with Lentil Spinach Salad

4

35

Easy

8 unpeeled baby potatoes, washed 400g can no-added-salt brown lentils, drained 2 cups (60g) baby spinach leaves 250g cherry tomatoes, quartered 3 spring onions, ends trimmed and chopped (including green tops) ⅓ cup chopped parsley Olive or Canola oil spray 4x 120g fillets firm white fish* Lemon wedges, to serve 1 tablespoon balsamic vinegar for dressing 1 teaspoon honey wholegrain mustard for dressing

/SiteAssets/fish-with-lentil-spinach-salad.jpg

Place unpeeled potatoes in a saucepan and cover with water.  Bring to the boil and allow to simmer for 10 minutes or until you can easily pierce them with a knife.  Drain and set aside.  While the potatoes are cooking, combine the brown lentils, spinach, tomatoes, spring onions and parsley in a large bowl.  In a separate small bowl combine balsamic vinegar and mustard to make a dressing.  Mix dressing through the lentil salad.  Lightly spray a large non-stick frypan with oil and heat over medium heat.  Add fish and cook each side for 2-3 minutes or until golden and cooked through.  Serve fish with potatoes, lentil salad and lemon wedges.  Hint Types of white fish: Barramundi, Snapper, Hake, Ling, Perch, Mackerel, Cod, Seabass or Coral trout. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Five-Spice Hoisin Pork with Cauliflower Mash

4

40

Difficult

2 tablespoons hoisin sauce 2 cloves garlic, crushed 2 teaspoons Chinese five-spice powder freshly ground or cracked black pepper, to taste 1 large or 2 small pork tenderloin fillets (500g), trimmed of fat and silver 1 tablespoon chopped spring onion, to serve 1 small cauliflower (1kg), chopped finely for Cauliflower mash 2 cups low-fat milk for Cauliflower mash 2 cups water for Cauliflower mash 2 tablespoon reduced-fat cream cheese for Cauliflower mash freshly ground black pepper, to taste 6 carrots (500g), peeled, cut into fingers 2 bunches broccolini, trimmed

/SiteAssets/five-spice-hoisin-pork-with-cauliflower-mash.jpg

Preheat oven to 200°C (180°C fan forced).  Combine garlic, hoisin, five-spice and black pepper in a cup.  Place pork in a small baking dish, spoon marinade over pork and toss to coat; tuck tail end of pork under for an even thickness.  Bake uncovered for 20-25 minutes until browned and just cooked through.  Remove from oven, cover with foil and allow to rest for 5 minutes.  Slice pork thinly across the grain, reserving pan juices.  Meanwhile, cook cauliflower for puree.  Place carrots and broccolini in a steaming basket over a medium saucepan of boiling water; steam, covered, for 5-7 minutes or until carrots are tender but broccolini remains bright green.  To serve, divide cauliflower puree, broccolini, carrots and pork between plates; spoon pan juices over pork, sprinkle with spring onion and serve immediately. Cauliflower mash: Place cauliflower in a medium sized saucepan with milk and water.  Bring to the boil and simmer for 15 minutes until cauliflower is tender.  Drain cauliflower, reserving milk mixture, then return to the hot pot (off the heat).  Mix through cream cheese and pepper.  Mash the cauliflower with a potato masher, adding up to ½ cup reserved milk for desired consistency. Variation Carrots and brocollini may each be microwaved separately in a covered dish with 2 tablespoons water on HIGH (100%) for 4-6 minutes, stirring after 2 minutes. Bake extra pork and use as a filling for rice paper rolls with carrot matchsticks, cucumber strips, beanshoots, mint, chives and hoisin dipping sauce. Hint Cover dish, refrigerate and marinate pork for as long as time permits, from 30 minutes to overnight.   Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Fluffy Spinach and Mushroom Omelette

1

15

Easy

2 eggs, yolks and whites separated 1 tablespoon low-fat milk Olive or Canola oil spray 4 button mushrooms, sliced ½ cup baby spinach leaves 1 tablespoon grated reduced-fat cheddar cheese 1 tablespoon chopped chives Freshly ground or cracked black p76epper, to taste

/SiteAssets/fluffy-spinach-and-mushroom-omelette.jpg

Place the egg yolks in a medium bowl.  Add the milk and mix well.  In a separate bowl, whisk the egg whites until soft meringue-like peaks are formed.  Gently fold egg whites into the egg yolk mixture and set aside.  Spray a small non-stick frying pan with oil and place over medium heat.  Add mushrooms and cook on medium heat for 3 minutes until softened.  Add baby spinach and cook for a further minute until wilted.  Remove from pan and wipe pan clean.  Spray pan again and return to medium heat.  Pour in the egg mixture and cook for 2-3 minutes or until surface is nearly firm.  Sprinkle the cheese, mushrooms, spinach, chives and pepper over half the omelette, then fold over the other side to enclose the filling.  Variations Vary omelette filling to include any combination of vegetables you prefer, such as sliced asparagus, chopped tomato, rocket leaves, leek, broccolini or roasted red capsicum.  For an Asian version, try snow peas, bean sprouts, spring onion and a sliced long red chilli. Substitute the chives with other fresh herbs such as basil, parsley or thyme Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Frozen Fruit Sorbet -Tropical

2

5

Easy

Banana sorbet – 3 ripe bananas, frozen Blueberry sorbet – 1 cup frozen blueberries, 1 ripe banana, frozen plus 2 tablespoons low-fat milk Mango sorbet – flesh of 1 mango, frozen, plus juice of ½ lime Pineapple sorbet – 440g can crushed pineapple in natural juice, frozen Tropical sorbet – ½ x 440g can crushed pineapple in natural juice, frozen plus 1 ripe banana frozen and pulp of 1passionfruit

/SiteAssets/frozen-fruit-sorbet.jpg

Roughly chop frozen fruit and place in the bowl of a food processor.  Process until fruit becomes granular.  Scrape down sides of bowl with a spatula and process again.  Repeat 4-5 times until fruit mixture is a smooth, thick and creamy texture.  Spoon into bowls and serve immediately with fresh fruit, if desired. Variation Add 1½ tablespoons cocoa to frozen bananas for a chocolate flavouring. Fill the cavity of a seeded halved rockmelon with sorbet.  Freeze until solid then cut into wedges to serve. Hint Sorbet can be frozen in an airtight container; remove from freezer 30 minutes before serving to soften. When plentiful, mango flesh and ripe peeled bananas can be frozen individually in zip-lock bags or plastic wrap for use in sorbet and fruit smoothies.  Freeze until solid for at least 4 hours or overnight before processing. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Fruits of the Forest Yoghurt Compote

2

10

Easy

1 cup (125g) frozen mixed berries or blueberries 1 punnet strawberries, hulled and sliced 1½ cups vanilla or berry low-fat yoghurt 3 tablespoons flaked almonds or roasted almonds, roughly chopped

/SiteAssets/fruits-of-the-forest-yoghurt-compote.jpg

Place mixed berries or blueberries into a small saucepan and cook over medium heat, gently stirring until berries soften, approximately 3 to 4 minutes.  Remove from heat and stir through strawberries.  Allow to cool for at least 5 minutes, longer if time permits.  Divide half the berry mixture between two glasses.  Top with layers of yoghurt, remaining berries then yoghurt.  Sprinkle almonds on top and serve. Variation Heat berries for 2 minutes once strawberries have been added and serve on 4 slices of raisin toast or fruit bread. This can also be served as a dessert, presented in a decorative long-stemmed glass. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Fruity Muffins

3

40

Medium

Olive or Canola oil spray 1½ cups self-raising flour ½ teaspoon baking powder ½ teaspoon bicarbonate of soda 1 tablespoon caster sugar ½ cup bran* ½ cup rolled oats ½ cup sultanas 1 apple, core removed and diced, skin left on ¾ cup buttermilk** 1 egg 2 ripe bananas, mashed (1 cup) *Either ‘natural bran’ like wheat germ, or ‘processed bran’ like Allbran© may be used. Alternatively use oat bran or extra oats. **Substitute for buttermilk – add 1 teaspoon white vinegar to ¾ cup low-fat milk.

/SiteAssets/fruity-muffins.jpg

Preheat oven to 200ºC (180ºC fan forced).  Lightly spray muffin tins with oil or line with paper cases.  Sift flour, baking powder and bicarbonate of soda into a large bowl, returning the husk remaining in the sieve to the bowl.  Add sugar, bran, oats, sultanas and apple and mix until well combined.  Place buttermilk, egg and mashed bananas in a bowl and mix with a fork.  Pour banana mixture into dry ingredients and gently fold together until just combined.  Spoon into Preparationared muffin pan.  Bake for 15 minutes for mini-muffins or 20 minutes for larger muffins until firm and a knife inserted into the centre comes out clean.  Allow to cool in tin for 5 minutes then turn onto a wire rack.  Hint Muffins freeze well in snap-lock bags, but are best eaten on the day they are made. Variation Use currants, dried cranberries or chopped dried apricots instead of sultanas. Replace apple with pear to vary the flavour. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Gourmet Vegetarian Sandwich

2

10

Easy

4 slices thick wholegrain bread 2 teaspoons basil pesto 1 cup baby spinach, rocket or butter lettuce leaves 2 small tomatoes, sliced ¼ cup drained 97% fat-free semi-dried tomatoes, chopped ¼ cup drained 97% fat-free marinated artichokes, chopped ¼ small red capsicum, thinly sliced 8 basil leaves, roughly torn 4 slices shaved reduced-fat Swiss cheese

/SiteAssets/gourmet-veg-sandwich.jpg

Spread 2 slices of bread with pesto, then place half of the remaining ingredients on each slice before finishing with the remaining slices of bread. Cut sandwich in half.   Variations Replace Swiss cheese with 4 baby boccincini, thinly sliced. Replace pesto with Baba ghanoush (eggplant dip) or hummus. Add in any vegetables such as mushrooms, sweet potato or eggplant that have been chargrilled with minimal oil. Toast in a sandwich maker until heated through and golden brown. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Grilled Chicken and Noodle Lettuce Wraps

4

35

Easy

2 cloves garlic, peeled 2 coriander stalks and leaves, roots discarded ⅓ cup lime juice (juice of 2 limes) ⅓ cup rice wine vinegar 2 tablespoons sweet chilli sauce 8 (300g) chicken tenderloins 125g dried rice vermicelli or bean thread noodles 1 tablespoon red curry paste 375mL can coconut flavoured evaporated skim milk Olive or canola oil spray 8 iceberg lettuce leaves 2 carrots, peeled and cut into matchsticks 4 spring onions, chopped (including green tops) 2 cups bean sprouts 1 cup chopped coriander, extra

/SiteAssets/grilled-chicken-and-noodle-lettuce-wraps.jpg

Place garlic, coriander, lime juice and vinegar into a small food processor or blender and puree until smooth.  To make dipping sauce, remove 1/3 cup of mixture, stir in sweet chilli sauce and set aside.  Add remaining coriander mixture to chicken in a small bowl, stir to coat and set aside to marinate.  Place noodles in a large bowl and cover with boiling water.  Meanwhile add curry paste to a small saucepan on medium heat.  Cook, stirring, for 2 minutes until fragrant then turn to low heat and add evaporated milk.  Stir until curry paste is mixed through, simmer for 1 minute, then add drained noodles.  Mix well and remove from heat. Spray a grill pan with oil and place on high heat. Cook chicken for 2-3 minutes each side.  To serve, place a chicken tenderloin in a lettuce leaf.  Top with a spoonful of noodles, bean sprouts, carrots, spring onions and sprinkle with coriander.  Spoon over ½  tablespoon of dipping sauce and roll up to eat. Hint Cover and refrigerate marinated chicken for as long as time permits, from 30 minutes to overnight.  Place lettuce, noodles, chicken, other vegetables and dipping sauce onto separate serving plates and allow diners to fill a leaf with some of each filling, roll into a parcel and eat with their fingers. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Grilled fish with salsa

4

30

Easy

1/2 can of corn 2 medium tomatoes, diced 1 Lebanese cucumber, diced 1 avocado, peeled seeded and diced 1 red capsicum, seeded and diced ½ small red onion, finely chopped 1 long red chilli, seeded, finely chopped (optional) 2 tablespoons freshly chopped coriander 2 tablespoons lime juice, plus lime wedges to serve olive or canola oil spray 4 x 120g firm white fish fillets (fresh or frozen)

/SiteAssets/grilled-fish-with-salsa.jpg

1. Mix together the tomatoes, corn, cucumber, avocado, capsicum, onion, chilli, coriander and lime juice in a medium bowl. 2. Lightly spray fish with oil then grill for 2-3 minutes each side or until brown and cooked through. If using frozen fish, thaw fish on a plate or in a colander resting in a bowl in the fridge for at least 6 hours before cooking. 3. Serve cooked fish with salsa and lime wedges.  Hint Using frozen fish can be a cheaper option. Make sure to thaw fish on a plate in the fridge overnight or several hours before cooking. Salsa can also be made in advance though avocado is best added just before serving. Ingredient swap Instead of including canned corn in the salsa, you could replace this will corn on the cob and serve as a side. Just grill the corn for 10 minutes, turning often until it's charred all over. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Grilled Pumpkin, Asparagus and Chicken Salad

4

35

Easy

olive or canola oil spray 8 chicken tenderloins (400g) 1 clove garlic, crushed 1 lemon, juiced 2 bunches asparagus, ends trimmed 450 g Japanese, Kent or butternut pumpkin, peeled, cut into 5mm thick slices 420 g no-added-salt brown lentils, drained and rinsed ⅓ cup balsamic vinegar 150g baby spinach or mixed leaves 250 g punnet cherry tomatoes, halved 1/2 cup parsley, chopped

/SiteAssets/grilled-pumpkin-asparagus-chicken-salad.jpg

Spray a barbecue, char-grill or griddle with oil, pre-heat to medium-high.  Place chicken in a small dish with ½ the crushed garlic and lemon juice; stir to coat and set aside to marinate.  Place asparagus on heated grill and cook for 7 minutes or until lightly charred, turning occasionally.  Remove from grill, cut into 5cm pieces then set aside.  Respray grill and cook pumpkin in batches for 2-3 minutes each side until charred and just tender.  Remove from heat, cut into 3cm triangles and set aside.  Respray grill and cook chicken for 2-3 minutes each side until cooked through.  Meanwhile, in a small bowl combine lentils, remaining ½ clove crushed garlic and balsamic.  To serve, divide spinach or salad leaves, tomatoes, lentils with dressing, asparagus and pumpkin among serving plates.  Sprinkle with parsley then top with chicken; serve immediately. Hint Cover dish, refrigerate and marinate chicken for as long as time permits, from 30 minutes to overnight.  Variation Add other chargrilled vegetables such as green beans, broccollini, cauliflower, zucchini, eggplant, capsicum or sweet potato. Include other vegies such as sliced red capsicum, cucumber, radish, red onion or semi-sundried tomatoes. Replace lentils with drained no-added-salt cannellini beans, butter beans, chickpeas or four bean mix. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Grilled Salmon with Brown Rice Salad

4

25

Easy

2 cups cooked brown rice (from 1 cup uncooked rice) 6 spring onions, thinly sliced (include green tops) 1 medium red capsicum, seeded and finely diced 1 medium yellow capsicum, seeded and finely diced ½ cup chopped parsley ½ cup currants 4x 100g salmon fillets Olive or canola oil spray 1 bunch bok choy, quartered ½ cup unsalted roasted cashews (70g), roughly chopped, to serve 1 tablespoon salt-reduced soy sauce for dressing 2 teaspoons balsamic vinegar for dressing 2 teaspoons honey for dressing 1 teaspoon sesame oil for dressing Juice of ½ a lemon for dressing

/SiteAssets/grilled-salmon-with-brown-rice-salad.jpg

In a large bowl, mix together cooked rice, spring onions, capsicums, parsley and currants.  To make dressing, combine soy sauce, vinegar, honey, sesame oil and lemon juice in a cup.  Pour over salad and stir through well.  Place a metal steamer into a large saucepan with a few centimetres of water.  Add bok choy and bring to the boil.  Steam with lid on for 3 minutes or until tender.  Meanwhile heat a griddle, barbeque grill or large non-stick frypan on high.  Lightly spray each side of salmon with oil, season with pepper.  Reduce heat to medium and cook salmon for 3 minutes each side until golden brown and just cooked.  Top rice salad with cashews then spoon onto serving plates.  Add bok choy and salmon fillets; serve immediately. Hint Brown rice salad is a great side dish at barbeques.  It can be pre-made and refrigerated for 3 days, but cashews are best added just before serving.  For best results, add dressing to the brown rice while still warm. Bok choy can be microwaved in a covered dish with a tablespoon of water on HIGH/100% for 2-3 minutes until just cooked. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.  

System.String[]

Homemade Muesli

12

5

Easy

3 cups rolled oats ½ cup bran (pellets or flakes) ½ cup almonds, flaked or slivered ½ cup pumpkin seeds ½ cup sunflower seeds ½ cup sultanas ½ cup dried cranberries ⅓ cup coconut, desiccated or shredded, optional

/SiteAssets/homemade-muesli.jpg

Mix all ingredients together.  Store in an airtight container (at room temperature) for up to 6 months.   Variation You can easily substitute any of your favourite nuts such as walnuts or hazelnuts or dried fruits such as apricot, pawpaw, dried apple, raisins. Serving suggestion Serve with low-fat milk or yoghurt.  Add a burst of freshness by topping with fresh fruit. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Homestyle Baked Beans

4

25

Easy

Olive or Canola oil spray 1 medium onion, peeled and diced 2 cloves garlic, peeled and crushed 1 tablespoon no-added-salt tomato paste 1 teaspoon smoked paprika 400g can no-added-salt diced tomatoes 1 tablespoon salt-reduced tomato sauce 1 tablespoon Worcestershire sauce 420g can no-added-salt cannellini beans or butter beans, rinsed and drained 3 tablespoons finely chopped parsley Freshly ground or cracked black pepper, to taste 4 slices thick wholegrain bread, toasted

/SiteAssets/homestyle-baked-beans.jpg

Spray oil in a medium saucepan and cook onion and garlic over medium heat until softened.  Add the tomato paste and smoked paprika.  Stir through and cook for 1 minute.  Add the can of tomatoes, including juice, tomato sauce and Worcestershire sauce.  Mix well and bring to the boil.  Reduce the heat and simmer uncovered for 10 minutes until slightly thickened.  Add in the cannellini beans and stir until heated through.  Remove from heat, mix in the parsley, pepper and serve on toast.  Variation Add one thinly sliced fresh long red chilli to the onion for a spicy light lunch.  Replace cannellini beans with canned no-added-salt haricot, butter, borlotti or red kidney beans. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Honey Pannacotta with Tropical Fruit Salsa

4

25

Easy

1½ teaspoons powdered gelatine 1½ tablespoons water 1 cup low-fat milk 1½ tablespoons caster sugar (20g) 1½ cups honey-flavoured yoghurt (400g) 1 mango, peeled and stoned 2 kiwi fruit, peeled 300g pawpaw, peeled and seeded 1/4 pineapple, peeled and cored pulp of 2 passionfruit

/SiteAssets/honey-pannacotta-with-tropical-fruit-salsa.jpg

Method Sprinkle gelatine over water in a cup and set aside.  Place milk and sugar into a small saucepan over medium heat.  Stir occasionally and heat until hot but not boiling.  Remove from heat and stir through gelatine until dissolved.  Set aside to cool slightly then add yoghurt and mix well until smooth.  Divide yoghurt mixture among four 150ml capacity individual jelly, pannacotta or dariole moulds.  Cover each mould with plastic wrap and refrigerate for 4 hours or overnight until set.  To Prepare the salsa, cut all fruit into 1cm dice and combine in a medium sized bowl with passionfruit.  Just prior to serving, break the seal by running the blade of a knife around the edge of each pannacotta.  Upturn mould onto serving plate and shake to release.  Divide fruit salsa between plates and serve immediately. Hint Pannacotta can be made up to 2 days in advance if kept covered in moulds otherwise it needs to be served immediately once turned out to prevent it ‘melting’. If jelly or dariole moulds are not available, use a similar shape plastic container such as an individual disposable yoghurt tub or a silicone muffin tray. Alternatively, set pannacotta in a glass or bowl and top with fruit salsa. Variation Add 1 teaspoon vanilla extract to milk and replace honey yoghurt with vanilla flavoured yoghurt.  Pannacotta requires a smooth mouth feel so flavours are best varied using a smooth yoghurts such as vanilla rather than a chunky fruit variety. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Japanese-Style Crab Pancakes

4

40

Medium

3 spring onions (including green tops), sliced 200 g green cabbage, core removed, finely shredded 150 g sweet potato, skin on, grated 1 cup bean sprouts 200 g raw or cooked crab meat 1/2 cup wholemeal plain flour 1/4 cup water 1 egg olive or canola oil spray 1 tbs hoisin sauce, to serve freshly ground or cracked black pepper

/SiteAssets/japanese-style-crab-pancake.jpg

Reserve ½ cup sliced spring onion green tops and place remainder in a large bowl with cabbage, sweet potato, bean sprouts and crab meat. Sift flour over vegetables then mix to combine. Break egg in a cup with ¼ cup water and whisk with a fork. Pour over vegetables and stir well to form a dry mix. Heat a large non-stick frypan over medium-high heat and spray liberally with oil. Place ¼ mixture (1 cup) on one side of the pan and press down with a spatula to create a pancake of 1½ cm thickness and 10cm diameter. Add another ¼ mixture to the pan then place lid on and turn down to medium heat. Cook for 6 minutes or until the bottom side is golden and firm. Lift each pancake and spray with oil then flip and brown on reverse side for 4 minutes. Transfer to a plate, keep warm and repeat with remaining mixture. To serve, thinly spread each pancake with a teaspoon of hoisin sauce and sprinkle with reserved spring onions and pepper. Comment This recipe makes 4 pancakes. This would serve 4 people as an entree, or 2 as a main course. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Jewelled Couscous Salad

1

10

Easy

½ cup baby spinach leaves, washed ½ celery stick, thinly sliced ½ carrot, diced, peeled and diced ½ cup broccoli, cooked ½ cup cooked couscous 90 g cooked or BBQ chicken breast 1 Tbs slivered almonds 1 Tbs dried cranberries or fresh pomegranate seeds 1-2 Tsp reduced fat salad dressing, optional

/SiteAssets/jewelled-couscous-salad.jpg

Mix together all ingredients except dressing (if using). Add dressing just before serving. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Lamb Tagine with Couscous

6

40

Medium

olive or canola oil spray 600g lamb leg steaks, trimmed of fat, cut into 2cm cubes 2 brown onions, diced 2 cloves garlic, crushed 2 teaspoons ground cumin 2 teaspoons ground coriander 1 teaspoon ground cinnamon 1 teaspoon paprika freshly ground or cracked black pepper, to taste 350ml salt-reduced chicken stock 400g can no-added-salt diced tomatoes 400g can no-added-salt chickpeas, drained 1 medium sweet potato (400g), peeled and cut into 1 ½ cm dice 2 large carrots, peeled and cut into 1 ½ cm dice 2/3 cup dried apricots (100g), quartered 1 bunch fresh coriander, stems and leaves chopped 1½ cups couscous for couscous 1½ teaspoons ground cumin or ground coriander, extra grated rind and juice of 1 lemon for couscous 1½ cups boiling water for couscous

/SiteAssets/lamb-tagine-with-couscous.jpg

Spray a large non-stick pot with oil and place over medium heat.  Add half the lamb to pan and brown on all sides for 2 minutes, stirring frequently.  Remove from the pan, set aside and repeat with remaining lamb.  Cook onion and garlic over medium-high heat for 3 minutes, stirring often.  Add spices and cook for 1 minute until fragrant.  Return meat to pan along with stock, tomatoes, chickpeas, sweet potato, carrots, apricots and coriander stems.  Season with pepper and stir to combine. Cover and allow to simmer for 20 minutes until vegetables are tender and lamb is cooked through.  Meanwhile, in a medium heatproof bowl combine couscous, extra cumin, lemon juice and rind and boiling water.  Cover and set aside for 3 minutes or until ready to serve.  Fluff couscous with a fork to separate grains and stir through half the chopped coriander leaves.  Stir remaining coriander into tagine, reserving some for serving.  Divide couscous and tagine between serving plates and top with coriander. Variation Replace the apricots with dates or sultanas. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Light Hummingbird Muffins

3

50

Medium

2 eggs ¼ cup caster sugar 200mL low fat vanilla yoghurt 1 teaspoon vanilla extract 2 cups mashed ripe bananas (about 3 large) 440g can crushed pineapple in natural juice 3 cups self raising flour 2 teaspoons ground cinnamon 3/4 cup walnuts (18 halves) Olive or canola oil spray

/SiteAssets/hummingbird-muffins.jpg

Preheat oven to 200°C (180ºC fan forced).  Spray muffin tins with oil.  In a large bowl, beat eggs and sugar together with an electric mixer on high speed for 2 minutes until light and creamy.  Gently mix in yoghurt, vanilla, bananas and pineapple with juice. Sift flour and cinnamon onto the batter then stir to combine but do not over mix. Spoon mixture into prepared muffin tins (3/4 full) and top with a walnut half.  Bake mini-muffin tins for 20 minutes and larger muffins for 25 minutes or until a skewer inserted in centre comes out clean.  Cool in tins for 5 minutes then turn onto a wire rack to cool completely. Variation For a denser muffin, substitute 3 cups of plain self-raising flour for 1½ cup wholemeal self-raising flour and 1½ cup plain self-raising flour. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Mexibean Tortilla Melt

2

20

Easy

440g can no-added-salt red kidney beans, rinsed and drained ½ red capsicum, seeded and finely chopped 1 tomato, diced 2 spring onions, trimmed, chopped (including green tops) ½ cup chopped coriander ½ cup grated reduced-fat cheddar cheese ½ teaspoon ground cumin or coriander ½ teaspoon smoked paprika 4 wholegrain or reduced-fat tortillas or soft wraps (20cm)

/SiteAssets/mexibean-tortilla-wrap.jpg

Mix all ingredients except tortillas in a large bowl.  Spread 1 cup of bean mix on one side of each tortilla, then fold over the other side to enclose filling.  Place in a heated sandwich press and toast for 2 minutes or until crisp and cheese melted.  Cut each tortilla into 3 triangles and serve immediately. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

More Than a Handful’ Coleslaw and Beef Burger

4

35

Easy

olive or canola oil spray 8 small wholemeal or wholegrain rolls 500g lean beef mince for burgers 1 red onion, peeled, roughly chopped (reserve half for coleslaw) for burgers 1 cup parsley, chopped for burgers 1 small zucchini (300g), grated, squeezed of extra moisture for burgers 1 tablespoon Worcestershire sauce for burgers freshly ground or cracked black pepper, to taste for burgers 1 large carrot, grated for coleslaw ¼ cabbage (300g), shredded for coleslaw 1 red capsicum, seeded and diced for coleslaw ½ cup low-fat Greek yoghurt for coleslaw 2 tablespoons low-fat mayonnaise for coleslaw 1 tablespoon Dijon mustard for coleslaw 8 slices reduced-fat cheddar cheese for toppings 450g can beetroot, drained, sliced for toppings 2 tomatoes, thinly sliced for toppings 6 pickled cucumbers or gherkins, sliced thinly lengthways for toppings 2 cups rocket or baby spinach, firmly packed (80g) for toppings

/SiteAssets/more-than-a-handful-beef-burger-with-coleslaw.jpg

Slice bread rolls closer to the base so that the top 2/3 will form a lid. Carefully remove some of the bread from inside of the roll lid, leaving the outside intact.  Crumble removed bread to make ¾ cup of breadcrumbs and place in a medium sized bowl with mince, discard excess bread.  Add half the onion to a medium-sized bowl along with parsley, Worcestershire sauce, mince and zucchini.  Season with pepper and combine well using clean hands.  Divide mince mixture into 8 portions and shape each into round patties the same diameter as bread rolls.  Spray a barbeque, chargrill or griddle with oil and heat on high.  Cook for 4 minutes, turn patties over and top each with a slice of cheese, cook for a further 2 minutes or until cooked through.  To make coleslaw dressing, mix together yoghurt, mayonnaise and mustard in a large bowl.  Add remaining onion, carrot, cabbage and capsicum, combine well with dressing and set aside.  Just before serving, toast both sides of buns in a toaster or on a grill.  To assemble burger, place toppings onto the roll base and then add the coleslaw. Top with roll lid and serve immediately. Hint If time permits, cover and refrigerate patties before cooking them. Coleslaw (dressing stored separately) and patties can be prepard a day in advance. Use a food processor to do all the chopping and grating to speed up the process.   Variation Replace beef mince with lean chicken mince or substitute a patty for halved skinless chicken breast or trimmed kangaroo steaks. Replace canned beetroot with 1 large raw beetroot, trimmed, peeled, coarsely grated. Add a slice of fresh pineapple, barbequed for 1 to 2 minutes each side until golden. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Moroccan Beef with Couscous

6

40

Medium

½ cup 100% orange juice with no-added-sugar 3 teaspoons Moroccan seasoning 6x 125g lean beef steak, fat trimmed 1 cup boiling water ½ small red onion, finely diced 10 dried apricots, chopped 1 cup couscous 1 teaspoon ground cumin or ground coriander 420g can no-added-salt chickpeas, drained ½ cup chopped coriander 2 cups (250g) green beans, trimmed and cut into 5cm lengths 1 small head broccoli or broccolini, cut into florets

/SiteAssets/moroccan-beef-with-couscous.jpg

Mix ¼ cup of orange juice and 2 teaspoons seasoning in a non-metal dish.  Add steaks, turning to coat in juice mixture.  Cover and set aside for 20 minutes to marinate.  In a large heatproof bowl combine onion, apricots, couscous, cumin or dried coriander and remaining teaspoon of seasoning.  In a small bowl, combine remaining ¼ cup of orange juice and boiling water.  Add the orange juice mixture to couscous mix, cover and set aside.  Place a metal steamer into a large saucepan with a few centimetres of water.  Add beans and broccoli and bring to the boil.  Steam with the lid on for 5-6 minutes or until bright green and tender.  Meanwhile heat a large non-stick frypan.  Drain steaks well and discard marinade.  Cook for 3 minutes on each side or until cooked to your liking.  Remove from heat, cover and set aside to rest for 3 minutes.  Fluff couscous with a fork to separate grains and stir through chickpeas and coriander.  Hint Microwave beans and broccoli in a covered dish with 1-2 tablespoons of water on HIGH (100%) for 4 minutes until just tender.  Stir after 2 minutes to ensure even cooking. Variation Replace broccoli with a bunch of broccolini or 10 yellow squash. Replace beef with lamb steak Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Orange Semolina Pudding

4

60

Easy

Olive or Canola oil spray ¼ cup semolina 2 tablespoons sugar 600mL low-fat milk 2 large oranges 1 egg white

/SiteAssets/orange-semolina-pudding.jpg

Preheat oven to 200ºC (180ºC fan forced).  Lightly spray 4 small 1½ -cup capacity ovenproof bowls with oil.  In a small saucepan, combine semolina and sugar.  Add milk and stir over a medium heat until thickened and smooth.  Remove from heat.  Finely grate the orange rind from both oranges.  Remove the peel from both oranges and dice flesh, removing any seeds.  Stir orange flesh and finely grated rind into the semolina mixture.  In a clean dry bowl, whisk the egg white until stiff but not dry, then fold lightly and evenly into the semolina mixture.  Spoon into dishes and bake for 20-25 minutes until risen and golden brown.  Serve pudding straight from the oven.  Hint Alternatively bake in a large 1.5-litre capacity overproof dish for 25-30 minutes. Semolina is made from durum wheat and is yellow in colour. You will find it in most supermarkets down the baking aisle.  Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Overnight No-Cook Fruity Oats

2

5

Easy

1 cup uncooked rolled oats 1⅓ cup low-fat milk 1 cup low-fat natural yoghurt 1 cup canned peaches in natural juice, drained, roughly diced 2 tablespoons slivered almonds 2 tablespoons dried cranberries

/SiteAssets/overnight-no-cook-fruity-oats.jpg

In a 1-litre container, add oats, milk and yoghurt. Mix until well combined.  Add peaches, almonds and cranberries. Gently stir.  Cover container and refrigerate overnight.   Variation Substitute peaches with your favourite fruit (fresh, frozen, canned or dried). Heat in microwave on HIGH (100%) for 45 seconds to make a warm breakfast. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Pear and Date Parcels with Orange Ricotta Cream

4

40

Easy

4 large (700g) pears, peeled, cored and thinly sliced ⅓ cup dates, chopped ½ teaspoon ground cinnamon 2 teaspoon grated orange rind 100mL freshly squeezed orange juice 6 sheets filo pastry, at room temperature olive or canola oil spray 250g reduced-fat smooth ricotta cheese 1 teaspoon honey

/SiteAssets/pear-and-date-parcels-with-orange-ricotta-cream.jpg

Preheat oven to 200ºC (180°C fan forced).  Place pears, dates, cinnamon, 1 teaspoon rind and 60mL juice into a large saucepan over a moderate heat.  Cook, stirring occasionally, for 10 minutes until pears have softened.  Meanwhile, place a sheet of filo flat on a clean surface.  Spray with oil then repeat with two more sheets.  Cut the stack in half to form 2 squares and set aside.  Repeat with remaining sheets of filo.  Put ¼ pear mixture into the centre of each filo square.  Bring up corners and gently pinch filo above fruit mix to shape into a pouch. Lightly spray with oil. Bake on a tray lined with baking paper for 12-15 minutes until crisp and golden.  Meanwhile, using a stick mixer or electric beaters, blend ricotta with honey and remaining juice and rind in a medium bowl until smooth.  Serve parcels immediately with ricotta cream mix on the side.  Variation Substitute pears for nashi fruit or apples. Fruit can be cooked, covered, in a heat-proof microwave-safe dish on HIGH (100%) for 12-15 minutes, stirring occasionally. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Perfect Porridge

2

10

Easy

⅔ cup rolled oats 1 cup low-fat milk ⅓ cup water 1 apple, core removed and grated, skin left on 1 teaspoon finely grated orange rind 2 tablespoons sultanas Pinch of ground cinnamon

/SiteAssets/perfect-porridge.jpg

Place all ingredients into a large microwave-safe bowl and mix well.  Cook in the microwave on HIGH (100% power) for 3 minutes.  Stir, then cook on HIGH for a further 2 minutes.  Set aside for a few minutes.  Sprinkle with extra cinnamon, to taste.  Variations Replace apple with frozen berries or banana.  Vary the dried fruit to include chopped apricots, figs or dates. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Pesto Baked Mushrooms with Roast Tomatoes

4

25

Easy

250g punnet cherry tomatoes 1 tablespoon balsamic vinegar 8 small or 4 large flat field or Portobello mushrooms 1 tablespoon basil pesto 4 wholegrain English muffins, halved fresh basil leaves, torn, to serve

/SiteAssets/pesto-baked-mushrooms-with-roast-tomatoes.jpg

Preheat oven to 180°C (160°C fan forced).  Place tomatoes on a tray lined with baking paper and drizzle with vinegar.  Trim mushroom stems and spread pesto onto the underside of the mushrooms.  Add mushrooms to the tray and bake for 20 minutes.  Just prior to serving, toast muffins and place on plates.  Top muffins with mushroom, divide tomatoes between plates and sprinkle with basil. Serve immediately. Variation Replace cherry tomatoes with 4 halved Roma tomatoes.  Cut a thin slice off the base of each so they sit flat while baking. Instead of basil pesto, try sundried tomato or chilli pesto. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Pesto Chicken Wrap

1

5

Easy

1 wholemeal or wholegrain wrap bread 1-2 tsp basil pesto 90 g cooked or BBQ chicken breast 1/4 medium Lebanese cucumber, thinly sliced 1/4 cup alfalfa sprouts 1/4 medium red capsicum, thinly sliced

/SiteAssets/pesto-chicken-wrap.jpg

Spread pesto down the centre of the wrap. Layer ingredients, fold the wrap over and roll up. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Pine-Berry Frappe

2

5

Easy

2 cups ice ½ punnet strawberries, (125g) hulled ½ cup pineapple pieces canned in natural juice (fruit and juice) ½ cup no-added-sugar apple and cranberry juice, chilled 8 mint leaves plus extra, to serve 1 cup crushed ice extra, to serve

/SiteAssets/pine-berry-frappe.jpg

Place ice, strawberries, pineapple, juices and mint into a blender jug; blend until smooth.  Divide extra crushed ice between 2 glasses, pour over juice.  Garnish with mint leaves and serve immediately. Variation Try a combination of different unsweetened juices blended with fresh and frozen fruits including raspberries, blueberries, mango, canned or peeled fresh peach and watermelon. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Poached Egg with Asparagus (and Yoghurt Chive Dressing)

2

20

Easy

1/3 cup low-fat natural yoghurt 1 tablespoon lemon juice 2 teaspoons white vinegar 1 tablespoon chives, chopped 2 bunches asparagus, ends trimmed 2 teaspoons white vinegar, extra 2 eggs, at room temperature 1 wholegrain English muffin, split ½ small avocado, peeled and stoned Freshly ground or cracked black pepper Chopped chives, extra, to serve

/SiteAssets/poached-egg-with-asparagus-and-yoghurt-chive-dressing.jpg

To make dressing, combine yoghurt, lemon juice, vinegar and chives in a small bowl.  Divide between two small bowls. Fill a large, deep frypan with water and bring to the boil.  Add asparagus and simmer over medium heat for 2 minutes or until bright green and tender.  Refresh in tap water, drain and set aside.  Bring frypan back to the boil and add extra vinegar.  Break an egg into a cup or saucer.  Keep water just simmering, then stir in one direction to create a whirlpool.  Tip egg into the centre of the pan.  Cook without stirring for 2-3 minutes for a soft yolk or 3-4 minutes for a firm-set yolk.  Remove the cooked egg with a slotted spoon and drain on a plate lined with paper towels; cover to keep warm.  Repeat with remaining egg.  Toast English muffin and spread each half with avocado. Place on a plate with asparagus and dressing.  Top muffin with poached egg, season with black pepper and sprinkle with extra chives.  Serve immediately. Variation Microwave asparagus in a covered dish with 1 tablespoon water on HIGH (100%) for 2 minutes until just tender.  Alternatively, spray with olive or canola oil spray and barbeque for 1-2 minutes turning frequently until slightly charred. To poach eggs using a microwave, half fill a coffee mug (or similar) with tap water and a very small splash of white vinegar. Crack egg into the mug, without breaking the yolk. Place the mug in the microwave for 1 minute on high. If you start to hear crackling/popping noises, stop the microwave and check the egg to see if it’s cooked. For a thoroughly cooked egg, place in microwave for a further 30 seconds. Discard hot water and serve. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Pork Medallions with Chargrilled Potato Salad

4

50

Easy

¾ cup freshly squeezed orange juice (from 2 oranges) 1½ tablespoons balsamic vinegar 1 tablespoon wholegrain mustard 500g pork loin medallions (4x 120g each), fat trimmed olive or canola oil spray 500g gourmet baby potatoes 150 g mixed salad or baby spinach leaves (4 cups) 1 red capsicum, seeded and sliced into strips ½ red onion, thinly sliced 250g punnet cherry tomatoes, halved 420g can no-added-salt cannellini or butter beans, drained

/SiteAssets/pork-medallions-with-chargrilled-potato-salad.jpg

Combine orange juice, vinegar and mustard together in a cup.  Pour half the mixture into a non-metal dish, add pork and turn to coat with the marinade.  Cover, refrigerate and marinate for as long as time permits, anywhere between 30 minutes to several hours.  Microwave potatoes in a covered bowl with a tablespoon of water for 10-12 minutes on HIGH or until just tender.  Allow to cool slightly then cut each in half.  Spray a barbecue, char-grill or griddle with oil and heat to medium-high heat.  Cook potatoes on grill for 4-5 minutes each side until lightly charred, set aside.  Drain pork well and discard marinade.  Grill pork for 5-7 minutes each side or until cooked to your liking.  Remove from heat, cover and set aside to rest for 5 minutes.  Meanwhile, place salad leaves, capsicum, onion, tomatoes, beans and potatoes in a large bowl.  Pour over remaining orange dressing and toss to combine.  Divide salad among serving plates, add pork and serve immediately. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Potato Topped Beef and Mushroom Pies

4

45

Medium

olive or canola oil spray 2 onions, peeled and diced 2 carrots, peeled and finely diced 2 cloves garlic, crushed 1kg potatoes, peeled, cut into 2cm cubes 400g lean beef mince 1 tablespoon plain flour 400g mushrooms, sliced 2 tablespoons fresh thyme leaves or 1 teaspoon dried mixed herbs freshly ground or cracked black pepper 250mL salt-reduced beef or chicken stock 100mL reduced-fat milk 1 cup grated reduced-fat cheddar cheese

/SiteAssets/potato-topped-beef-and-mushroom-pie.jpg

Spray a large non-stick saucepan with oil and place on medium to high heat. Cook onion and carrot for 3 minutes, stirring occasionally; add garlic and stir 1 minute.  Meanwhile, place potatoes covered with water in a large saucepan over high heat, bring to the boil and simmer for 10 minutes until soft.  Add mince to onion mixture and brown for 5 minutes, stirring to break up lumps.  Sprinkle over flour, season with pepper and stir well; mix in mushrooms, thyme and add stock.  Reduce heat to medium; simmer covered for 15 minutes, or longer if time permits, stirring occasionally until thickened slightly.  Drain cooked potatoes and mash with milk until smooth. Divide meat mixture between 4 small 1½ -cup capacity overproof bowls. Spread mash evenly over mince to the edge of each dish. Sprinkle with cheese and place under a preheated grill for 5 minutes or until browned lightly. Variation For a vegetarian option, substitute beef for a drained 400g can no-added-salt lentils To vary flavour, add 2 teaspoons curry powder or a 400g can no-added-salt diced tomatoes and 2 tablespoons no-added-salt tomato paste Replace onions with leek and mashed potato with sweet potato or pumpkin Hint Alternatively, bake in a 2 litre capacity overproof dish. Pour meat mixture into dish and spread mash evenly over mince to the edge of dish. Sprinkle with cheese and bake in an oven preheated to 190 °C (170°C fan forced) for 30-40 minutes. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Prawn and Avocado Rice Paper Rolls

4

30

Medium

50g packet rice vermicelli noodles 150g snow peas, ends removed 1 large avocado, peeled and stoned. 12 rice paper rounds (22cm) 18 cooked prawns, shelled, deveined and cut in half lengthways 1/3 cup mint leaves 1/3 cup coriander leaves 1 large carrot, peeled and grated 1/3 cup sweet chilli sauce

/SiteAssets/prawn-and-avocado-rice-paper-rolls.jpg

Place noodles in a heatproof bowl. Cover with boiling water and let stand for 5 minutes. Drain and set aside. Meanwhile, cook snow peas in a small saucepan of boiling water for 1 minute.  Refresh under cold running water and drain well.  Slice snow peas and avocado lengthways into thin strips. Divide filling ingredients evenly. To make rolls: Soak the rice paper in warm water until just softened.  Remove from the bowl and place on a plate.  Put 3 prawn halves into the centre of the rice paper.  Add a mint leaf, coriander leaf, snow peas, avocado, carrot and noodles.  Fold over rice paper and roll up, pressing edge to seal.  Repeat with remaining ingredients.  Cut rolls in half and serve with sweet chilli sauce. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Prawn Jambalaya

4

45

Medium

olive or canola oil spray 1 large onion, finely chopped 2 cloves garlic, crushed 2 celery stalks, diced 1 red capsicum, seeded and diced 1 green capsicum, seeded and diced 2 teaspoons smoked paprika 1/2 teaspoon cayenne pepper freshly ground or cracked black pepper, to taste 1 cup basmati rice 500ml salt-reduced chicken stock 400g can no-added-salt diced tomatoes 400g uncooked (green) prawns, peeled, deveined, with tails intact ½ cup fresh Italian flat-leaf parsley, chopped lemon wedges, to serve

/SiteAssets/prawn-jambalaya.jpg

Spray a large non-stick pot with oil and place on high heat; cook onion for 3 minutes until softened, stirring often.  Add garlic, celery, capsicums, paprika and cayenne; season with pepper.  Cook for 3 minutes until fragrant then stir in rice, stock and tomatoes. Bring to the boil, stirring often, then reduce heat to medium, cover pot and simmer for 12-15 minutes or until rice is tender.  Add prawns to the pot, stir through rice and cook a further 3-5 minutes until they change colour and are cooked through.  Stir through parsley, reserving a little for garnish.  Divide jambalaya between plates, top with parsley and lemon wedges and serve immediately Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Roasted Pumpkin and Salad Sandwich

2

25

Easy

100g pumpkin, peeled and seeded ½ avocado, peeled and stoned 4 slices wholegrain bread 1 small carrot, peeled and grated 1 large iceberg lettuce leaf, cut into 4 pieces

/SiteAssets/roasted-pumpkin-and-salad-sandwich.jpg

Method Preheat oven to 180C (160C fan forced). Put pumpkin in a baking tray and roast for 10 minutes or until cooked.  Remove from oven and allow to cool for a few minutes. Slice thinly and set aside. In a small bowl, lightly mash the avocado with a fork. Spread avocado onto 2 slices of bread.  Top the bread with carrot, lettuce and pumpkin.  Top with remaining slices of bread.  Hint This is a good way of using leftover cold pumpkin the next day. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Pumpkin, Spinach and Cheese Cannelloni

8

75

Medium

1kg Japanese, Kent or butternut pumpkin, peeled and cut into 3cm chunks 250g frozen chopped spinach 500g reduced-fat ricotta or low-fat creamed cottage cheese 2 cloves garlic, crushed 400g tinned chopped tomatoes 375g fresh lasagne sheets (10 x 16cm) ½ cup chopped basil 1 cup (130g) grated reduced-fat mozzarella or cheddar cheese

/SiteAssets/pumpkin-spinach-and-cheese-cannelloni.jpg

Preheat oven to 180°C (160°C fan forced).  Place frozen spinach into a microwave safe bowl and cook on HIGH (100%) for 3 minutes before setting aside.  Steam or microwave pumpkin with a bit of water for 10-15 minutes until tender.  Squeeze handfuls of cooked spinach to remove excess liquid and add to a large bowl with garlic and ricotta or cottage cheese.  Drain and mash cooked pumpkin.  Add pumpkin to cheese spinach mixture and stir to combine.  Spread 1/3 cup of tinned tomatoes over the base of a large 3cm deep rectangular 20x30cm ovenproof dish. Spoon 1/3 cup of pumpkin mixture lengthways into the middle of each lasagne sheet and roll up to enclose.  Arrange cannelloni in a single layer close together seam side down in the dish.  Sprinkle with basil, spread over remaining tomatoes and top with cheese. Bake for 15 minutes, cover with foil to prevent burning and cook for a further 15 minutes or until tender.  Serve with a green salad. Variation Create a lasagne by using either fresh pasta sheets or a 250g packet of oven-ready dried instant lasagne.  Layer tomatoes, pasta sheets to cover the dish base, half the pumpkin filling, pasta sheets, remaining pumpkin mix and finish with pasta sheets.  Top with basil, remaining tomatoes and sprinkle with cheese.  Bake for 35-40 minutes or until cooked through.  Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Pumpkin, Leek and Feta Mini Frittata

6

60

Medium

olive or canola oil spray 1 leek, white part only, cut lengthways and finely sliced 600g peeled pumpkin, cut into 1cm cubes 6 eggs, lightly beaten ⅓ cup low-fat milk 95g reduced-fat feta cheese, cut into 5mm cubes ¾ cup chopped basil leaves small green salad, to serve

/SiteAssets/pumpkin-leek-and-feta-mini-frittata.jpg

Preheat oven to 200°C (180°C fan forced). Spray a 12-hole, ½-cup capacity muffin pan with oil.  Spray a non-stick frying pan with oil and place on medium heat. Add leek and cook for 3 minutes, stirring occasionally, until softened.  Add pumpkin, spray with oil and stir to coat vegetables.  Add ½ cup water, cover pan and steam for 10 minutes until just tender.  Meanwhile, in a medium sized jug, whisk together eggs and milk; season with black pepper.  Remove pumpkin mixture from heat and stir through feta and basil.  Place muffin pan on a flat baking tray then spoon pumpkin mixture evenly into 12 holes.  Carefully pour over egg mixture to almost fill muffin holes.  Bake for 25 minutes, or until firm and golden.  Cool in the pan for 5 minutes before turning on a wire rack.  Serve warm or cold with a green salad.   Variation Use thyme or sage in place of basil. Substitute 2 chopped red onions for leek. Vary vegetables to include any combination of diced sweet potato, peas, corn kernels, chopped mushrooms, spinach, asparagus or semi-sundried tomatoes, or even leftover roast vegies. Hint Frittatas make a nutritious finger food for toddlers and are perfect packed in your child’s lunchbox. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Quick chicken pizza

2

20

Easy

1 thin 23cm pizza base (dinner plate size) 2 tablespoons no-added-salt tomato paste 1 cup (30g) baby spinach leaves ½ large red onion, finely chopped 100g cooked or BBQ chicken breast, thinly sliced ½ small red capsicum, seeded and diced 6 large cherry tomatoes halved ½ cup grated reduced-fat mozzarella cheese Basil leaves, to serve

/SiteAssets/quick-chicken-pizza.jpg

1. Preheat oven to 220ºC (200ºC fan-forced).  2. Spread tomato paste evenly over pizza base. 3. Top with spinach leaves, sliced onion, chicken, capsicum strips and cherry tomatoes.  4. Place on a baking tray or wire rack and bake for 5 minutes 5. Remove from oven and sprinkle with cheese, bake for a further 5 minutes until cheese is melted and base is crisp. 6. Sprinkle with roughly torn basil leaves on top to serve. Hint Use mini bases, pita or wholegrain English muffins for individual pizzas. Ingredient swap You can replace the chicken with fresh or frozen prawns. Make sure to follow the instructions when thawing and cooking frozen prawns. Variation For a Mediterranean chicken pizza add drained fat-free sundried tomatoes, fat-free marinated artichokes and eggplant. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Quick Tuna Couscous Salad

6

10

Easy

1 cup couscous 1 cup boiling water 420g can tuna in spring water, drained and flaked 420g can reduced-salt corn kernels, drained 2 cups frozen peas 4 spring onions (including green tops), finely sliced 1 cup fresh coriander, finely chopped 2 tablespoons sweet chilli sauce 1 tablespoon lemon juice 2 teaspoons curry powder, optional

/SiteAssets/quick-tuna-couscous-salad.jpg

Place couscous in a small heatproof bowl, pour over boiling water; cover and set aside for 3 minutes.  Into a large bowl combine tuna, corn, peas, spring onions and coriander.  Fluff couscous with a fork to separate grains and stir through sweet chilli sauce, lemon juice and curry powder.  Add couscous to salad ingredients, mix well and serve. Variation Replace couscous with 2 cups cooked quinoa or brown rice. Add a drained 420g can of no-added-salt 4-bean mix, chickpeas or cannellini beans. Add a diced avocado just before serving. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Rainbow Fruit Wraps ( Fruity Wraps)

2

5

Easy

2 slices wholegrain wrap bread (20cm) 1 cup strawberries, sliced 1 cup oranges, sliced 1 cup kiwi fruit, sliced 1 cup blueberries 2 tablespoons reduced-fat cream cheese or ricotta cheese

/SiteAssets/fruity-wraps.jpg

Lay the wrap bread slices on a flat working surface. Spread 1 tablespoon cream cheese on each wrap, leaving a 1 cm border. Layer each colour of fruit in a row to make a "rainbow". Roll up the wrap, cut in half and serve immediately. Variation Substitute the fruit in this recipe with your favourite fruit (fresh or canned). If using canned fruit, drain well to prevent the wrap going soggy. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Rainbow Pasta Salad

4

30

Easy

300g green beans, ends trimmed, cut into 3cm pieces 200g spiral or bowtie pasta (3 cups cooked) 1x 420g can no-added-salt corn kernels, drained 1x 420g can no-added-salt four bean mix, drained 250g punnet cherry tomatoes, halved 1 medium red capsicum, seeded and cut into thin 3cm strips ½ red onion, peeled and finely chopped ½ cup drained fat-free semi-sundried tomatoes, drained and chopped ½ cup flat-leaf parsley, finely chopped ½ cup basil leaves, shredded 1½ tablespoons Dijon mustard for dressing ½ tablespoon honey for dressing ½ tablespoon white vinegar or white wine vinegar for dressing ½ tablespoon water for dressing

/SiteAssets/rainbow-pasta-salad.jpg

Bring a medium-sized saucepan of water to the boil.  Add beans and simmer for 2 minutes until they are bright green.  Remove beans with a slotted spoon and refresh under cold water.  Alternatively cook beans in the microwave on HIGH (100%) for 2 minutes with a tablespoon of water in a microwave-safe bowl.  Add pasta to the boiling water and cook according to packet directions until just tender. Drain well and add to a large serving bowl with drained beans and remaining salad ingredients.  In a small jug, mix together dressing ingredients then pour over salad.  Toss until well combined.  Serve immediately or enjoy cold the next day. Variation Replace tinned corn with kernels removed from 1 fresh cob which has been steamed or microwaved on HIGH (100% power) for 3 minutes.  Add a small chopped avocado just before serving. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Raisin Toast with a Fruity Ricotta Topping

2

6

Easy

4 slices raisin toast or fruit bread ½ cup smooth low-fat ricotta cheese 2 teaspoons honey or strawberry jam (optional) ½ teaspoon ground cinnamon 1 large banana, sliced 125g strawberries, hulled and sliced

/SiteAssets/raisin-toast-with-a-fruity-ricotta-topping.jpg

Toast the slices of fruit bread.  Mix ricotta with honey or jam in a small bowl.  Spread toast with ricotta mixture and sprinkle with cinnamon.  Layer banana and strawberries on top of toast and serve.  Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Roast Beef and Chutney Sandwich

1

5

Easy

2 slices wholemeal or multigrain bread 1-2 tsp chutney 90 g roast beef, sliced 4 slices canned beetroot 1/2 medium carrot, grated 1 handful rocket, baby spinach or lettuce leaves, washed

/SiteAssets/roast-beef-and-chutney-sandwich.jpg

Spread chutney onto one slice of bread, add other ingredients in the order listed. Make sure the beetroot and carrot aren't touching the bread to avoid a soggy sandwich. Top with the remaining slice of bread. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Roo-Soni Salad

4

55

Medium

olive or canola oil spray 250g punnet cherry tomatoes, halved 2 red capsicums, seeded and cut into 2-3cm pieces 500ml salt-reduced chicken stock 1 large red onion, diced 1 cup risoni (rice-shaped pasta) 2 cloves garlic, crushed freshly ground or cracked black pepper, to taste 2 teaspoons paprika 2 teaspoons ground cumin 1 teaspoon cayenne pepper 400g kangaroo meat, steak or fillets 1 Lebanese cucumber (150g), cut into 1cm dice 150 g rocket or baby spinach leaves (1 bag)

/SiteAssets/roo-soni-salad-master.jpg

Preheat oven to 220ºC (200 ºC fan forced).  Place tomatoes and capsicum in a single layer on an oven tray lined with non-stick baking paper, roast for 20 - 25 minutes and set aside.  Meanwhile heat chicken stock in a covered, medium-sized saucepan.  Spray a large non-stick frypan with oil and place on high heat; cook onion for 3 minutes until softened, stirring often.  Add garlic, risoni and pepper and cook for 1 minute.  Pour risoni mixture into hot stock, stir well and simmer, covered for 15 minutes or until all liquid is absorbed and pasta is tender.  Remove from heat to cool thoroughly; stir through cucumber and rocket just prior to serving.  Preheat chargrill or barbeque grill.  Place paprika, cumin, and cayenne into a zip-lock bag and shake to combine.  Add kangaroo pieces to the bag, turning to coat each side in spice mix.   Cook kangaroo on hot grill on one side for 3-4 minutes until juices are visible on the meat surface.  Turn and repeat on remaining sides until cooked medium or to your liking.  Remove to a plate, cover and allow meat to rest for 5 minutes before slicing thinly.  To serve, divide risoni salad between plates and top with kangaroo slices, roasted tomato and capsicum. Serve immediately. Variation Replace kangaroo with lean beef steak. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Rosemary Lamb with Sicilian Vegetables

4

45

Medium

4 x 120g lamb leg steaks, trimmed of fat 4 cloves garlic, crushed 4 sprigs of rosemary 8 unpeeled baby potatoes, washed olive or canola spray 1 large onion, diced 2 sticks celery, trimmed, diced 1 small eggplant, cut into 1cm cubes 1 zucchini, cut into 1cm cubes 1 red capsicum, seeded and diced 400g can diced tomatoes with garlic and basil or 400mL passata 2 tablespoons balsamic or red wine vinegar ½ cup (50g) pitted olives, sliced freshly ground black pepper 1 cup basil, chopped

/SiteAssets/rosemary-lamb-with-sicilian-vegetables.jpg

Slice steaks in half lengthways and add to a dish with 2 cloves crushed garlic and the finely chopped leaves from 2 sprigs of rosemary.  Coat lamb with marinade and set aside while vegetables are Preparationared.  Place unpeeled potatoes in a saucepan and cover with water.  Bring to the boil and allow to simmer for 10 minutes or until they can be easily pierced with a knife.  Drain and set aside.  Meanwhile, spray a large non-stick frypan with oil and place on high heat. Add lamb and sear on both sides for 30 seconds until browned.  Remove from the pan; cover to keep warm.  Cook onion with remaining 2 cloves garlic over medium to high heat for 3 minutes, stirring often; add celery and eggplant and stir for 2 minutes.  Add zucchini, capsicum, tomatoes, vinegar, olives and remaining 2 rosemary sprigs; season with pepper.  Simmer covered for 20 minutes, or longer if time permits, stirring occasionally until thickened.  Remove rosemary sprigs.  Return lamb to the pan to cook for 2 minutes each side or until cooked to your liking.  Place lamb on serving plates then stir basil through vegetables and serve with potatoes. Hint This eggplant and vegetable stew known as ‘Caponata’ is great served warm or cold on bread, polenta, gnocchi or as a pasta sauce.     Cover bowl, refrigerate and marinate lamb for as long as time permits, from 30 minutes to overnight. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Rosewater Berry Mousse

4

25

Easy

1½ teaspoons powdered gelatine 1½ tablespoons water 1 cup low-fat milk 1 ½ tablespoons caster sugar (20g) 1 teaspoon vanilla extract 1½ cups vanilla-flavoured yoghurt (400g) 250g strawberries, hulled and sliced 1½ cups fresh or frozen mixed berries (150g) ½ tablespoon icing sugar 1½ teaspoons rosewater essence

/SiteAssets/rosewater-berry-mousse-master.jpg

Sprinkle gelatine over water in a cup and set aside.  Place milk, sugar and vanilla into a small saucepan over medium heat.  Stir occasionally and heat until hot but not boiling.  Remove from heat and stir through gelatine until dissolved.  Set aside to cool slightly then add yoghurt and mix well until smooth.  Use a stick mixer or blender to process yoghurt mixture until light and fluffy, about 1 minute.  Divide mixture among four 250ml (1-cup) capacity serving glasses or bowls.  Cover each with plastic wrap and refrigerate for 4 hours or overnight until set.  To Prepare the berries, combine strawberries, berries, icing sugar and rosewater.  Just prior to serving, decoratively pile berries on top of each mousse. Hint Mousse can be made up to 2 days in advance. Berries can be Preparationared up to 4 hours in advance. Variation Replace berries with seasonal fruits and choose flavoured yoghurts to compliment such as  mango yoghurt topped with diced tropical fruit. Use any colourful combination of diced summer fruit; omit rosewater essence and icing sugar and mix with fresh passionfruit or orange juice topped with shredded mint. For a special occasion, mousse presents beautifully in a long stemmed wine or martini glass. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Salad Nicoise

4

36

Easy

4 eggs 6 unpeeled baby potatoes, washed (450g) 250g green beans, trimmed, cut into 3cm pieces 8 large cos lettuce leaves, roughly torn or 150g small leaves 425g tuna in spring water, drained 250g cherry tomatoes ½ cup (70g) small pitted black olives, drained 1 tablespoon Dijon mustard 1½ tablespoons of lemon juice

/SiteAssets/salad-nicoise.jpg

Place eggs in a small saucepan, cover with water and bring to the boil.  Simmer for 6 minutes, drain and refresh with cold water.  Once cool, peel eggs and cut into quarters. Meanwhile, place potatoes in a medium-sized saucepan and cover with water.  Bring to the boil and simmer for 8 minutes. Add green beans and simmer for a further 2 minutes until they are bright green and potatoes are tender.  Drain beans and potatoes and refresh with cold water.  Cut potatoes in half and add to a large serving bowl with lettuce, tuna, beans, tomatoes and olives, topped with eggs.  Mix mustard with lemon juice and drizzle over salad.  Variation Replace potatoes with a drained 425g can of cannellini beans. Substitute cos lettuce for mesculin, baby spinach or butter lettuce leaves. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Salmon Salad Wrap

1

10

Easy

1 sheet wholemeal bread wrap 1 tablespoon spreadable reduced-fat cream cheese 1 medium tomato, sliced 6 slices cucumber 1 cup baby spinach or rocket leaves 105g can no-added-salt pink salmon, drained

/SiteAssets/salmon-salad-wrap.jpg

Place bread on a flat surface.  Spread cream cheese evenly over the wrap bread.  Along one edge, layer the tomato, cucumber, baby spinach leaves and salmon.  Roll bread up tightly to enclose filling and cut in half.  Hint There are many varieties of bread wraps available in the supermarket e.g. Mountain bread, Lavash or Pita bread. Variation Use a combination of other vegetables such as grated carrot, blanched asparagus, sliced mushrooms, spring onions, sprouts, capsicum strips or lettuce.  Replace salmon with canned tuna in spring water, drained.  You can also substitute a sliced boiled egg or 3 thin slices of turkey, chicken or roast beef for the salmon. Serving suggestion Try mixing the cream cheese and salmon together and spread over the wrap. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Avocado, Egg and Spinach

1

5

Easy

2 slices wholegrain bread ½ cup baby spinach leaves 1 egg, hard boiled and de-shelled 2 tablespoons avocado 1 tablespoon low-fat natural or Greek yoghurt ¼ teaspoon Dijon mustard ½ tablespoon lemon juice

/SiteAssets/avocado-egg-and-spinach-sandwich.jpg

Put spinach leaves over one slice of bread.  In a small bowl, mash egg and avocado together. Add yoghurt, mustard and lemon juice and mix well.  Spread over the remaining bread slice and sandwich to the spinach.  Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Hawaiian Chicken Roll

1

5

Easy

1 wholemeal or wholegrain roll 100 g skinless chicken breast, cooked, shredded 1 pineapple ring 1 small tomato, sliced 1 medium lettuce leaf, roughly torn 1 tablespoon low-fat mayonnaise

/SiteAssets/hawaiian-chicken-roll.jpg

Cut bread roll in half.  Over the base, add chicken slices, pineapple, tomato and lettuce leaf.  Spread mayonnaise over bread top and sandwich with the base.  Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Hummus and Salad Sandwich

1

5

Easy

2 slices wholegrain bread 1 tablespoon hummus 1 small stick celery, finely diced 2 cherry tomatoes, sliced ½ small carrot, grated ½ Lebanese cucumber, thinly sliced 1 medium lettuce leaf, roughly torn

/SiteAssets/hummus-and-salad-sandwich.jpg

In a small bowl, mix hummus and celery.  Spread over 1 slice of bread.  Add cucumber slices, grated carrot, tomatoes and lettuce leaf.  Top with remaining bread. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Shakshuka (Pan Baked Eggs)

6

40

Medium

olive or canola oil spray 1 medium onion, peeled and chopped 2 cloves garlic, peeled and chopped 200g mushrooms, sliced 1 medium red capsicum, seeded and diced 440g salt-reduced baked beans 800g canned no-added-salt crushed tomatoes 1 teaspoon ground cumin ½ teaspoon smoked paprika freshly ground or cracked black pepper, to taste 125g spinach leaves, roughly chopped ½ punnet cherry tomatoes (125g), halved 6 eggs ½ cup fresh Italian parsley, finely chopped, to serve

/SiteAssets/shakshuka-new.jpg

Spray a large frypan with oil and place on medium to high heat. Add onion and cook for 3 minutes until softened.  Add garlic, mushrooms and capsicum and cook for 5 minutes. Mix through baked beans, canned tomatoes, cumin, paprika and pepper.  Increase heat and to bring to the boil then simmer for 5 minutes until slightly thickened. Add spinach leaves and gently mix until they start to wilt; sprinkle over cherry tomatoes.  Using a spoon, create 6 little wells, then crack each egg into a well.  Cover pan with lid and cook until whites are firm and yolks are just set, about 5 minutes. Remove from heat, top with parsley and serve immediately. Variation For extra heat, add 2-3 chopped green chillies or jalapenos when adding canned tomatoes. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Singapore Noodles

4

30

Medium

150g rice stick noodles or vermicelli Olive or canola oil spray 4 eggs, lightly beaten 2 cloves garlic, crushed 1 red chilli, seeded and thinly sliced (optional) 1 tablespoon curry powder 3 cups finely shredded Chinese cabbage (wombok) 1 red capsicum, seeded, thinly sliced 2 carrots, peeled, thinly sliced diagonally 2 tablespoons kecap manis (sweet soy sauce) 2 tablespoons oyster sauce 6 spring onions, thinly sliced diagonally (include green tops) 3 cups bean sprouts (250g) Coriander leaves to serve

/SiteAssets/singapore-noodles.jpg

Place noodles in a large heatproof bowl and cover with boiling water. Set aside for 5 minutes to soften, then drain well.  Spray a wok or large non-stick frypan with oil and heat.  Add half the egg and swirl to form a thin omelette.  Remove omelette from pan, roll up and cut into thin slices.  Set aside and repeat with remaining egg.  Spray pan with oil and place on high heat. Stir-fry onion until soft. Add garlic, chilli and curry powder and cook, stirring for 1 minute or until fragrant.  Add cabbage, capsicum, carrots and sauces. Cook until vegetables are just tender.  Stir through spring onions and bean sprouts before adding noodles and egg. Gently toss until well combined.  Stir-fry for 1-2 minutes or until heated through.  Divide among serving bowls and top with coriander. Variation Vary vegetables to include chopped snow peas, asparagus, mushrooms, water chestnuts, bok choy and/or other Asian greens. Stir-fry 200g sliced skinless chicken breast, pork fillet, peeled prawns or cubed tofu until just cooked.  Set aside then return to pan with noodles. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Spaghetti with Chilli Crab

4

25

Medium

300 g wholegrain or high-fibre pasta olive or canola oil spray 2 large brown onions, diced 4 cloves garlic, crushed 700 mL bottle passata (tomato puree) 2 long red chillies, deseeded, finely diced 200 g punnet cherry tomatoes, halved 1 cup water freshly ground or cracked black pepper 2 tsp lemon rind, finely grated 250 g raw or cooked crab meat flat leaf parsley, chopped, to serve

/SiteAssets/spaghetti-with-chilli-crab.jpg

Bring a medium-sized saucepan of water to the boil. Add pasta to boiling water and cook for 10-12 minutes until just tender, or according to packet instructions. Drain and set aside. Meanwhile, place a large non-stick fry-pan on high heat, spray with oil and cook onion for 5 minutes until softened, stirring often. Add garlic and chilli, cook a further 3 minutes. Stir through passata, cherry tomatoes and water; season with pepper. Bring to the boil and simmer on medium heat for 5-10 minutes, stirring occasionally. Stir in lemon zest and crab and simmer, uncovered, until raw crab meat is just cooked, or cooked crab meat is warmed through. Toss cooked spaghetti through the sauce; season with pepper, sprinkle with parsley and serve immediately. Hint Use 3-4 whole cleaned cooked crabs instead of the picked meat, or add crab meat to the sauce and reserve the shell and claws for presentation when serving.   Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Spicy BBQ Fish with Mango Salad

4

30

Easy

4 barramundi fillets (each about 100g) 2 teaspoon ground coriander 1 teaspoon ground cumin 1 teaspoon ground turmeric 2 mangoes, peeled and cut along core into two large cheeks Olive or canola oil spray 100g baby spinach leaves 1 avocado, peeled, seeded and diced ½ cup coriander leaves, chopped Juice of 1 lime ½ cup natural yoghurt Lemon wedges to serve

/SiteAssets/spicy-bbq-fish-with-mango-salad.jpg

Add the ground coriander, ground cumin and ground turmeric into a shallow dish and mix well. Add fish fillets and turn to coat. Preheat BBQ grill to high.  Lightly spray mango cheeks with oil. Cook until lightly charred on each side and set aside.  Lightly spray the fish fillets with oil. Barbecue for 3-4 minutes on each side until cooked through. For the salad, slice mango and combine in a bowl with spinach, avocado, coriander and lime juice. Serve fish with mango salad, yoghurt and lemon wedges.  Hint You can substitute the barramundi fillets for any firm white fish such as snapper, hake, ling, perch, mackerel, cod, seabass or coral trout. A drained can of mango in juice can be used instead of fresh mangoes.  Pawpaw (papaya) can also be substituted. Bottled lime juice can also be used in place of a fresh lime. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Spicy Orange Chicken with Baked Vegetable Parcels

4

45

Medium

8 chicken lovely legs (800g) or skinless drumsticks, trimmed of fat juice of 2 oranges (200mL) 4 cloves garlic, crushed 1 tablespoon ground cumin or coriander freshly ground or cracked black pepper, to taste 1 tablespoon honey grated rind of 1 orange 700g pumpkin, peeled, cut into 1cm cubes 500g sweet potato, peeled, cut into 1cm cubes 1 red onion, sliced into wedges 440g can no-added-salt chickpeas, drained and rinsed

/SiteAssets/spicy-orange-chicken-with-vegetable-parcels.jpg

Preheat oven to 200°C (180°C fan forced).  Divide orange juice, garlic, cumin/coriander and pepper evenly between two cups, stir to combine.  Add honey and rind to one cup for chicken marinade.  Place chicken in a medium sized baking dish, pour honey marinade over and toss to coat chicken.  To make vegetable parcels, cut four 50cm lengths of both baking paper and foil.  Place foil on a flat surface, top with baking paper.  Divide the pumpkin, sweet potato, onion and chickpeas amongst the parcels. Pour ¼ marinade on each parcel.  Fold the long sides of baking paper and foil over filling to enclose, tuck short sides under to seal.  Place parcels on a tray and bake with chicken, uncovered, for 15 minutes.  Turn legs over and cook for a further 15 minutes until chicken is browned and cooked through, and vegetables are tender.  Divide chicken between plates, spoon over any pan juices. Add a vegetable parcel to be opened at the table, or spoon vegetables and sauce onto plates. Serve immediately. Variation Replace chickpeas with a can of drained no-added-salt cannellini beans. Add a handful of cherry tomatoes to vegetable mix before baking. Stir baby spinach leaves through vegetable parcels prior to serving. Hint Cover dish, refrigerate and marinate chicken for as long as time permits, from 30 minutes to overnight. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Spicy Pumpkin Soup

4

25

Medium

1 tsp canola oil 1 onion, chopped 3 cloves garlic, chopped 2 tsp ground cumin 2 tsp curry powder 3 cups pumpkin, peeled and chopped into 2cm cubes 1 small sweet potato, peeled and chopped into 2cm cubes 2 medium potatoes, peeled and chopped into 2cm cubes 1 apple, peeled, cored and quartered 1 tsp reduced-salt vegetable stock 1 L water 4 tbs low-fat natural or Greek yoghurt, to serve 4 slices wholemeal or multigrain bread, to serve

/SiteAssets/spicy-pumpkin-soup.jpg

Heat oil in a large pot and fry onion, garlic, cumin and curry powder for 2 minutes. Add the rest of the ingredients and simmer for 10 minutes or until the vegetables are just soft. Use a stick blender, normal blender or food processor to blitz the soup till smooth. Add more water if you prefer a runnier soup. Serve with a slice of toast and a spoonful of yoghurt. Comment If you are making the soup to freeze, use less water and make a very thick soup. When cooled, put a big ladleful in a freezer bag, squeeze out all the air and then freeze. To defrost, put in the microwave or a pot with a ladleful of water. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Steak Sandwich with Caramelised Onions

4

30

Easy

1/3 cup low-fat mayonnaise 1 clove garlic, crushed Olive or canola oil spray 2 large red onions, peeled, halved and thinly sliced 1 teaspoon brown sugar 1 teaspoon balsamic vinegar Freshly ground or cracked black pepper, to taste 4 large thin field mushrooms, stalk removed (optional) 4 beef rump sandwich or minute steaks, trimmed of fat (100g each) ¾ Turkish bread loaf or pide (300g) 6 pickled cucumbers or gherkins, sliced thinly lengthways 425g can sliced beetroot, drained 2 tomatoes, thinly sliced 2 cups (80g) firmly packed rocket or baby spinach leaves

/SiteAssets/steak-sandwich-with-caramelised-onions.jpg

Mix mayonnaise and garlic together in a cup and set aside.  Spray a small non-stick frypan with oil and place over medium heat. Add onion and cook, stirring occasionally, for 7 minutes or until golden.  Add the sugar and vinegar and cook, stirring, for 2-3 minutes until onion caramelises.  Season with pepper and set aside.  Meanwhile, preheat a barbecue grill or griddle pan on high heat. Spray both sides of mushrooms and steaks with oil and season with pepper. Place mushrooms on grill and cook for 3 minutes each side until cooked through; set aside.  Reheat grill, add steak and cook for ½ to 1 minute each side, depending on thickness and until cooked to your liking. Transfer to a plate, cover to keep warm.  Cut bread crossways into 4 pieces then cut each in half lengthways. Toast or grill both sides of bread then spread mayonnaise on one side of each slice.  Place bread open-faced in the centre of a serving plate.  Top the base with steak, mushroom, gherkin and onion.  To the bread top, add beetroot, tomato and rocket or spinach leaves.  Carefully sandwich both bread halves together and serve. Variation Add a slice of fresh pineapple, barbequed for 1 to 2 minutes each side until golden. Replace beef with halved skinless chicken breast, 100g thin trimmed kangaroo steaks or remove meat altogether for a vegetarian option. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Summer Breakfast Hash

4

40

Easy

2 potatoes, unpeeled, cut into 1cm cubes 1 sweet potato, peeled, cut into 1cm cubes olive or canola oil spray 1 red onion, peeled and diced 1 clove garlic, crushed 1 medium zucchini, diced 1 red capsicum, seeded and diced 400g can no-added salt chickpeas, drained 420g can reduced- salt corn kernels, drained 1 teaspoon smoked paprika freshly ground or cracked black pepper, to taste ½ cup flat-leaf parsley, stalks removed, leaves roughly chopped 4 poached or boiled eggs, to serve

/SiteAssets/summer-breakfast-hash.jpg

Place the potato and sweet potato into a saucepan. Cover with water and boil for 5-7 minutes or until tender.  Drain and set aside.  Lightly spray a large non-stick pan with oil and heat on high.  Add onion and garlic. Cook onion about 2 minutes or until softened. Add zucchini, capsicum, chickpeas and corn.  Cook for 8 minutes until starting to brown, stirring often.  Remove vegetable mix from pan and wipe out the pan. Lightly spray with oil.  Add potato and sweet potato to the pan. Cook for 5 minutes on medium heat without stirring.  Flip and cook on the other slide for a further 5 minutes, till browned.  Add vegetable mix to the pan.  Add smoked paprika and mix well, cooking for 2 minutes.  Season with freshly ground pepper and parsley and toss well. Remove and serve immediately topped with an egg. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Sweet and Sour Pork Kebabs

4

35

Medium

1 tablespoon salt-reduced tomato sauce ½ teaspoon salt-reduced soy sauce 1½ teaspoons white vinegar 400g pork fillet, trimmed of fat, cut into 2cm cubes ¼ fresh pineapple, peeled and cored, cut into 2-3cm pieces 1 red capsicum, seeded, cut into 2-3cm pieces 1 yellow capsicum, seeded, cut into 2-3cm pieces 1 zucchini, cut into 2-3cm pieces 1 red onion, peeled, cut into 2-3cm pieces 8 small button mushrooms 8 thick bamboo sticks Olive or canola oil spray 4 cups steamed rice (from 2 cups uncooked rice), to serve

/SiteAssets/sweet-and-sour-pork-kebabs.jpg

Mix sauces and vinegar in a small bowl.  Add pork, stir to coat and set aside to marinate.  To prevent burning, cover skewers in a shallow bowl with water.  Preheat barbecue grill on high heat.  Thread pork and vegetables alternately onto skewers, ending with mushrooms. Spray skewers with oil and barbecue each side for 2 minutes until pork is cooked through, basting kebabs with remaining marinade occasionally.  Transfer to plates and serve with rice. Hint Cover and refrigerate marinated pork for as long as time permits, from 30 minutes to overnight.  Skewered kebabs can be prepared in advance and refrigerated until ready to barbeque. Variation Replace fresh pineapple with pineapple chunks canned in natural juice   Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Sweet chilli chicken wrap

1

10

Easy

1 sheet wholemeal bread wrap ¼ small avocado 2 teaspoons sweet chilli sauce 80g skinless cooked chicken breast, shredded ½ small red capsicum, thinly sliced 1 spring onion, ends trimmed, chopped (including green tops) 1 tablespoon roughly chopped coriander

/SiteAssets/sweet-chilli-chicken-wrap.jpg

1. Place bread on a flat surface.  2. In a small bowl, mash the avocado and sweet chilli sauce together.  Spread evenly over wrap bread. 3. Layer remaining ingredients along one edge.  Roll bread up tightly to enclose filling and cut in half.  Hint There are many varieties of bread wraps available in the supermarket e.g. Mountain bread, Lavash or Pita bread. This is also a great way to use up leftover roast chicken meat. Ingredient swap Add 2 tablespoons of grated cheese ( reduced-fat) and toast in a sandwich maker until crisp and brown. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Sweet Potato and Cheese Muffins

4

35

Easy

Olive or Canola oil spray 1½ cups self-raising flour ½ cup wholemeal self-raising flour ½ cup grated sweet potato, skin peeled 2 tablespoons grated Parmesan cheese ½ red capsicum, finely diced 3 spring onions, ends trimmed, chopped (include green tops) Freshly ground or cracked black pepper, to taste 1 cup low-fat milk 2 eggs

/SiteAssets/sweet-potato-and-cheese-muffins.jpg

Preheat oven to 200ºC (180ºC fan forced).  Lightly spray muffin tins with oil or line with paper cases.  Sift flours into a medium sized bowl, returning husk remaining in the sieve to the bowl.  Mix in sweet potato, cheese, capsicum, spring onion and pepper.  In a bowl, whisk milk and eggs together.  Add to dry ingredients and mix through until just combined.  Spoon into the prepared muffin pan.  Bake for 25 minutes until muffins are firm and a knife inserted into the centre comes out clean.  Allow to cool in the tin for a few minutes then turn onto a wire rack.  Variation Replace sweet potato with potato or pumpkin. Replace capsicum with ¾ cup corn kernels. Hint Muffins freeze well in snap-lock bags, but are best eaten on the day they are made. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Tandoori Chicken and Salad Wraps

4

35

Easy

2 skinless chicken breasts, trimmed of fat (450g) 1 tablespoon tandoori paste 2 tablespoons low-fat Greek yoghurt ¼ teaspoon tandoori paste, extra 4 wholegrain or reduced-fat tortillas or soft wraps (20cm) 2 Lebanese cucumbers, halved, sliced into thin strips lengthways 1 small red capsicum, seeded and sliced into thin strips 60g snow pea sprouts 20 mint leaves

/SiteAssets/tandoori-chicken-and-salad-wraps.jpg

Preheat oven to 200ºC (180C fan forced). Coat chicken in tandoori paste then place in a medium baking dish or onto an oven tray lined with baking paper.  Bake for 15-20 minutes until cooked through.  Once cool enough to handle, slice thinly.  Combine yoghurt with extra tandoori paste; spread 2 teaspoons evenly on each wrap.  Layer equal amounts of chicken, cucumber, capsicum and sprouts on one edge of each wrap, top with a row of mint leaves.  Roll up tightly to enclose filling and cut in half.   Hint Cover and refrigerate tandoori coated chicken for as long as time permits, from 30 minutes to overnight. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Thai Beef Larb

4

20

Medium

olive or canola oil spray 500g lean beef mince 2 cloves garlic, crushed 1 long red chilli, seeded, thinly sliced (optional) 150g green beans, trimmed, sliced into 1cm pieces 2 cups finely shredded cabbage or wombok finely grated rind of 1 lime and 2 tablespoons lime juice 3 tablespoons sweet chilli sauce 2 teaspoons fish sauce 4 spring onions, end trimmed, thinly sliced diagonally (include green tops) ½ cup chopped coriander ½ cup mint leaves, roughly torn whole iceberg lettuce, separated into leaves 250g cooked rice noodles, to serve lime cheeks, optional

/SiteAssets/thai-beef-larb.jpg

Spray a large non-stick wok or frypan with oil and place on medium to high heat. Add mince and brown for 5 minutes, stirring to break up lumps.  Add garlic, chilli and beans; stir-fry for 3 minutes.  Add cabbage, lime rind and juice, and sauces; mix through and cook for 2 minutes until cabbage softens.  Remove wok from heat, add spring onions, coriander and mint and toss to combine.  To serve, place lettuce leaves, mince mixture, cooked noodles and lime cheeks onto separate serving plates. Pile cooked mince and noodles into a lettuce leaf and coat with a squeeze of lime juice. Roll up into a parcel to eat. Variation Substitute cabbage for bean shoots.  Replace beef with lean chicken, turkey or pork mince. Use larb mixture (without noodles and lettuce) as a filling for rice paper rolls and serve with sweet chilli sauce. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Thai Fish Cakes with Crunchy Salad

4

40

Medium

400g firm boneless white fish fillets, roughly chopped 1 clove garlic, peeled and quartered 4 stems coriander, roots removed (50g stems and leaves) 1 tablespoon red curry paste 1 tablespoon lemon or lime juice 1 egg 150g green beans, trimmed, cut into 1cm rounds ½ small red capsicum, seeded and diced Olive or canola oil spray Lemon or lime wedges, to serve 1 continental or 2 large Lebanese cucumbers, halved lengthways for salad 2 cups bean sprouts for salad 1 cup roughly chopped coriander, extra for salad ½ cup fresh mint leaves, torn for salad 1 long red chilli, seeded, thinly sliced (optional) for salad 1 tablespoon lemon or lime juice, extra for salad 1 ½ tablespoons sweet chilli sauce for salad 1 teaspoon fish sauce for salad

/SiteAssets/thai-fish-cakes-with-crunchy-salad.jpg

Place fish, garlic, coriander, curry paste, juice and egg into a blender or food processor.  Process until the mixture is well combined and is a smooth paste consistency.  Transfer to a large bowl with diced red capsicum and the green beans. Mix until well combined.  With damp hands, using 2 tablespoons of mixture at a time, shape mixture into 12 balls. Flatten into 1cm thick patties. Spray a large non-stick frypan with oil and place over medium heat.  Place 6 fish cakes evenly around the pan.  Cook for 3-4 minutes then flip and brown on reverse side for a further 2-3 minutes until cooked through.  Transfer to a plate and repeat with remaining mixture.  Begin to Preparationare salad by adding remaining ½ red capsicum, thinly sliced, to a large bowl.  Using a teaspoon, discard seeds from cucumber. Slice thinly on the diagonal and add to capsicum along with bean sprouts, extra coriander, mint and chilli.  To make the dressing, combine extra juice, sweet chilli and fish sauce in a cup and pour over salad just before serving.  Divide fish cakes and salad among serving plates. Serve with lemon or lime wedges, if desired. Hint Fish cakes can be steamed in the microwave rather than browned in a pan.  Place fish cakes around the outer edge of a large microwave-safe plate lined with non-stick baking paper.  Cook, uncovered, on MEDIUM (50%) for 12-15 minutes or until firm and cooked through. Variation Reduce red curry paste to ½ tablespoon for a less spicy, child-friendly version. Include other salad ingredients such as sliced red or spring onion, snow pea sprouts, halved cherry tomatoes, baby spinach leaves or mixed salad greens. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.  

System.String[]

Egg, rocket and avocado toast topper

1

10

Easy

1 slice wholegrain bread, toasted 1 tablespoon avocado, mashed 1 handful of rocket or baby spinach 1 medium tomato, sliced 1 boiled egg, peeled and sliced Sprinkle of Tabasco sauce, optional Freshly ground or cracked black pepper, to taste

/SiteAssets/egg-rocket-avocado-toast-topper.jpg

1. Spread avocado on toast. 2. Top with rocket leaves, sliced tomato and egg slices. 3. Add a sprinkle of Tabasco sauce and/or pepper. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

System.String[]

Fruity mix toast topper

1

10

Easy

1 slice wholegrain bread, toasted 1 tablespoon