Healthy recipes

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While you're here, take a look at our weekly menu planner for a variety of healthy meal and snack ideas.

Super simple porridge
1
10
Easy
½ cup rolled oats 1 ⅓ cup milk* ¼ teaspoon ground cinnamon (optional) ½ small banana
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1. Heat a small saucepan and add oats, milk and cinnamon. 2. Cook, stirring regularly for 6-7 minutes or until oats have softened and absorbed most of the milk. 3. Meanwhile, cut the banana up into slices. 4. Pour porridge into a bowl and top with sliced banana. *Hint: Use milk of your choice in this recipe. Option to serve porridge with any fresh, frozen or canned fruit of your choice e.g. strawberries, blueberries, pears or peaches. You can cook porridge in the microwave by combining ingredients (except fruit) into a microwave safe bowl and cooking on high for 4 ½ minutes, stirring halfway. Serve fruit fresh on top.
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Simple pancakes with berries
3-4
20
Easy
1 egg 1 cup self-raising flour* (wholemeal flour if available) 1 cup milk* ½ teaspoon ground cinnamon (optional) 2 tablespoons oil* 3 cups frozen berries* ¼ cup water 4 tablespoons plain yoghurt (optional)
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1. To make the batter, crack the egg into a large bowl and use a fork to mix the egg. Add the flour, milk and cinnamon. Mix everything together using a wooden spoon until the batter is smooth (a few small lumps are fine). 2. Heat a large frying pan and add oil. Wait until the oil sizzles a little then add ¼ cup pancake batter to the pan, cooking 3 pancakes at a time (if there is enough room in the pan). Cook the pancakes for 3-4 minutes on one side and then using a turner or spatula, flip the pancakes and cook for a further 3 minutes. Transfer pancakes to a plate and repeat with remaining mixture. 3. Meanwhile, add frozen berries to a small saucepan and add ¼ cup water. Cook, stirring regularly for 5 minutes, or until slightly softened. 4. Serve pancakes with berries and a spoonful of yoghurt.
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Quick raisin toast with banana
1
5
Easy
2 slices raisin bread*, toasted (try choosing wholemeal or wholegrain raisin bread if available) ½ banana* 2 tablespoons ricotta cheese (optional)
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1. Add raisin bread slices to a toaster and toast. 2. Cut the banana into circular slices. 3. Top raisin toast with ricotta cheese (optional) and banana slices. *Hint: Option to replace raisin toast with regular bread (try choosing wholemeal or wholegrain if available). You can leave out the ricotta cheese and just serve banana slices on raisin toast or replace ricotta cheese with peanut butter. You could replace banana with another fruit like sliced strawberries.
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Easy veggie mug omelette
1
8
Easy
Cooking spray or 1 teaspoon oil* 2 tablespoons grated cheddar cheese (reduced fat if available) 2 eggs 2 tablespoons milk* 1 cup vegetables* (e.g., capsicum, tomatoes, mushroom, zucchini, spinach, corn, peas, spring onion) Pepper to taste
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1. Dice the vegetables by chopping them into bite sized pieces, ensuring they are all roughly the same size. 2. Use a cheese grater to grate the cheese. 3. Lightly oil a mug by either spraying the mug with oil or adding a teaspoon of oil to the mug, swirl it around up the sides of the mug and tip out any excess oil. 4. Add the eggs and milk to the mug and mix them together using a fork. Stir in the cheese, diced vegetables and sprinkle with pepper. 5. Microwave the mug on high for 2 minutes, removing from the microwave and stirring every 30 seconds with a fork until the egg is fully cooked. (Note: cooking times may vary depending on the power of the microwave). 6. Remove mug from the microwave and option to sprinkle with more pepper. *Hint: You can use any of these cooking oils: olive oil, canola oil, vegetable oil. A cooking oil spray works well if it is available. Use milk of your choice in this recipe or replace milk with water. Use any fresh, frozen or canned vegetables in this recipe. If using frozen vegetables, be sure to thaw beforehand.
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Scrambled egg muffin sandwich
2
15
Easy
1 tomato ½ small avocado 4 eggs Pepper, to taste 1 tablespoon oil* 2 slices reduced fat cheddar cheese (optional) 2 English muffins*, halved (wholemeal/wholegrain if available)
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1. Preheat the oven/grill to 180ºC. 2. Slice tomato and avocado and set aside. 3. Crack the eggs into a bowl and sprinkle with pepper. Use a fork to mix the eggs combining egg yolks and whites. 4. Heat oil in a large frying pan. Wait until the oil sizzles a little then pour in eggs. Using a spatula, gently pull the eggs from the edges of the pan into the centre. Remove the pan from the heat before the egg is completely cooked. 5. Optional step if using cheese: place cheese slices on top of two of the muffin halves and grill in the oven for 5-8 minutes, or until the cheese has melted. 6. Add avocado slices, scrambled eggs and tomato slices to the muffin halves and then cover with the remaining halves to make sandwiches. *Hint: Use any of these cooking oils: olive oil, canola oil, vegetable oil. Option to replace English muffin with any bread (preferably wholemeal or wholegrain). Option to add additional vegetables to the muffin sandwiches (e.g. capsicum, spinach, mushroom). If you’re looking for some spice, try serving with a drizzle of hot/chilli sauce.
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Peanut butter and banana English muffins
1
5
Easy
½ banana* 1 English muffin* (wholemeal/wholegrain if available) 1 tablespoon peanut butter* ¼ teaspoon ground cinnamon (optional)
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1. Cut the banana into circular slices. 2. Cut the English muffin into two halves and place each half in a toaster to toast. 3. Spread the peanut butter onto both halves of the toasted English muffin and top with banana slices and a sprinkle of cinnamon (optional). *Hint: Option to replace banana with strawberries. Use bread or crispbread if English muffins are not available (wholemeal/wholegrain if available). Look for peanut butter with no added sugar or salt if it’s available. You could also swap the banana for sultanas, strawberries or cucumber.
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Fried eggs and mushrooms on toast
1
15
Easy
1 cup mushrooms* ¼ avocado* (optional) 1 teaspoon minced garlic or 1 garlic clove, chopped 1 tablespoon oil* 2 eggs 2 slices wholemeal or wholegrain bread* Pepper, to taste
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1. To cut the mushrooms, cut each mushroom into thin slices. Set aside on chopping board. 2. Slice the avocado and transfer to a bowl and use a fork to mash it. Sprinkle with pepper. 3. If using fresh garlic, remove the outer skin and chop cloves into very small pieces. Set aside on chopping board. 4. Heat half a tablespoon of oil in a large frying pan. Wait until the oil sizzles a little, then add the mushrooms and garlic. Cook for 3-4 minutes until soft and the mushrooms start to change colour. Transfer to a plate to set aside. 5. To fry the eggs, heat the remaining oil in the same frying pan and carefully crack the eggs into the pan. Cook for 3-4 minutes, until the eggs are cooked to your liking. 6. Meanwhile, add slices of bread to a toaster to toast. 7. To serve, top toast with mashed avocado, cooked mushrooms and fried eggs. Sprinkle with pepper. *Hint: You can replace mushrooms and avocado with any vegetables you like, for example, tomato and spinach. Use any of these cooking oils: olive oil, canola oil, vegetable oil. Option to use any bread (try choosing wholemeal or wholegrain if available). Option to replace bread with a wrap (wholemeal or wholegrain if available). Try serving with a drizzle of balsamic vinegar. If you’re looking for some spice, add a sprinkle of dried chilli flakes when cooking the mushrooms.
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Hard boiled eggs on toast with avocado
1
15
Easy
½ medium tomato* ¼ small avocado* 1 tablespoon lemon juice Pepper, to taste (optional) 2 eggs 2 slices wholemeal or wholegrain bread*
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1. Cut the tomato into 4 thick slices. 2. Slice the avocado and transfer to a bowl and use a fork to mash it. Add lemon juice and sprinkle with pepper. 3. Bring a saucepan of water to the boil. Place eggs into the boiling water carefully and cook for 8-10 minutes (8 minutes will still be slightly runny on the inside). Remove the eggs using a spoon and rinse under cold water quickly so they are cool enough to touch. Peel the eggs and set aside. 4. Using a knife, thinly slice the hard-boiled eggs. 5. Meanwhile, add slices of bread to a toaster to toast. 6. Top toast with mashed avocado, tomato slices and boiled egg slices. Sprinkle with pepper (optional). *Hint: Option to replace avocado or tomato with any vegetable of your choice e.g. spinach, capsicum, mushroom. Use any bread, preferably wholemeal or wholegrain if it is available. Try replacing bread with a wrap, preferably wholemeal if it is available. Make sure your eggs aren't fridge cold when you transfer to the boiling water. By having the eggs at room temperature, they will be less likely to crack. Option to serve with a sprinkle of dried chilli flakes or a drizzle of hot/chilli sauce if you are looking for a bit of spice.
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Quick morning beans and fried eggs
1
15
Easy
¼ small avocado* 3 teaspoons oil* 130g canned salt reduced baked beans ½ cup frozen spinach 1 egg 1 slice wholemeal or wholegrain bread* Pepper, to taste
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1. Cut the avocado into slices. 2. Heat 2 teaspoons of oil in a large frying pan. Wait until the oil sizzles a little then add baked beans and frozen spinach. Use a wooden spoon to break up the spinach while it thaws. Stir for 5 minutes or until spinach is warm. Transfer to a bowl and set aside. 3. To fry the egg, heat the remaining 1 teaspoon of oil in the same frying pan. Once the oil sizzles a little, carefully crack the egg into the pan. Cook for 3-4 minutes or until the egg is cooked to your liking. 4. Meanwhile, add bread slice to a toaster to toast. 5. Top toast with avocado slices, baked bean mix and fried egg. Sprinkle with pepper. *Hint: Option to replace avocado with any vegetables, for example, tomato, capsicum, mushroom. Use any of these cooking oils: olive oil, canola oil, vegetable oil. Use any bread (try choosing wholemeal or wholegrain if available). You could also swap bread for a wrap (try choosing wholemeal wrap if available). Option to cook baked beans and frozen spinach in microwave by emptying baked beans and spinach into a microwave-safe container. Heat on high for 2 minutes. Stir, then heat on high for a further 30-60 seconds, until beans and spinach are warm. (Note: heating times may vary depending on the power of the microwave). To serve a family of four, simply multiply this recipe by four.
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Easy cheese and tomato melt
1
15
Easy
2 slices wholemeal or wholegrain bread* 1 small tomato* 30g cheddar cheese (approx. 4 thin slices and reduced fat if available) 1 teaspoon dried Italian herbs* (optional) Pepper, to taste
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1. Preheat the oven/grill to 180°C. 2. Cut the tomato into 4 slices. 3. Cut the cheese into 4 thin slices. 4. Top each slice of bread with 2 tomato slices and 2 cheese slices. Add a sprinkle of dried Italian herbs (optional) and pepper. 5. Transfer to the oven to cook for 5-10 minutes until the cheese has melted. *Melt: You can use any bread, try choosing wholemeal or wholegrain variety if it’s available. You can replace tomatoes with another vegetable e.g. spinach, mushroom, zucchini or avocado. Option to replace dried Italian herbs with any dried or fresh herbs.
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Sardines on toast with avocado and tomato
1
5
Easy
2 slices bread (wholemeal/wholegrain if available) 110g canned sardines*, in Springwater if available, drained ½ medium tomato ¼ small avocado 2 tablespoons of red onion Pepper, to taste 1 tablespoon lemon juice (optional)
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1. Toast bread slices. 2. Chop the tomato by cutting into 4 thin slices. 3. To mash the avocado, remove ¼ of the avocado from the skin and transfer to a small bowl. Use a fork to mash. Set aside. 4. To dice the onion, remove the outer skin and chop the onion into small pieces. 5. Spread the avocado on toast and top toast with sardines and sliced tomatoes and red onion. 6. Sprinkle with pepper. Option to drizzle with lemon juice. *Hint: Canned salmon or tuna can be used instead of sardines. Lemon juice can come from a fresh lemon or supermarket bought lemon juice. Option to use any preferred vegetables in this recipe (e.g., cucumber, lettuce, capsicum). Option to add fresh or dried herbs e.g., parsley or basil.
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Quick mixed bean salad
1
5
Easy
1 tomato ½ small cucumber ¼ small red capsicum 2 tablespoons of red onion 125g canned four bean mix* (no added salt if available) ¼ cup canned corn kernels, drained (no added salt if available) 1 tablespoon lemon juice 1 tablespoon olive oil 1 teaspoon dried Italian herbs 1 tablespoon vinegar* (balsamic if available) Pepper, to taste
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1. To dice the tomato, cucumber and capsicum, cut in half and then cut into small pieces. 2. To chop the onion, remove the outer skin and cut the onion into thin slices. 3. Pour the four bean mix into a colander and rinse with cold water. 4. In a bowl, combine four bean mix, tomato, corn kernels, red onion, cucumber and capsicum and mix with a fork to combine. 5. To make the salad dressing, combine lemon juice, olive oil, mixed dried herbs and vinegar in a cup and mix together with a fork. 6. Pour salad dressing over bean salad and sprinkle with pepper to taste. *Hint: You can use any canned bean e.g., cannellini beans, chickpeas. Option to use any type of vinegar when making salad dressing e.g., balsamic vinegar, red wine vinegar, white wine vinegar, white vinegar. Option to add canned tuna or salmon. Option to serve with flat bread e.g., Lebanese or pita bread or you can mix microwaveable brown rice through salad. Store the salad in the fridge in an airtight container for up to 4 days – this is great for packed lunches.
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Easy tuna pita pockets
1
5
Easy
½ cup lettuce 1 small tomato ¼ small cucumber ¼ small carrot ¼ small avocado (optional) 1 pita pocket* (wholemeal if available) 95g canned tuna*, in Springwater if available, drained 1 tablespoon mayonnaise (reduced fat if available) 1 teaspoon lemon juice (optional) Pepper, to taste
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1. Shred the lettuce by chopping it into thin slices. Set aside on chopping board. 2. Chop the tomato and cucumber by slicing into thin rounds. Set aside on chopping board. 3. Use a grater to grate the carrot, or you can chop it into small bite sized pieces with a knife. Set aside on chopping board. 4. To dice the avocado, remove ¼ of the avocado from the skin and chop into small squares. Set aside on a chopping board. 5. In a bowl combine tuna, mayonnaise, grated carrot and sprinkle with pepper. Add a squeeze of lemon juice (optional). Mix with a fork to combine. 6. Cut the pita pocket in half and carefully open so you can add the filling. 7. Open the pita pocket and spoon tuna mixture into pockets. Add lettuce, tomato, cucumber and avocado (optional) to the pita pockets. *Hint: You can use any flat bread e.g., Lebanese bread instead of pita pocket. Canned salmon can be used instead of tuna. Option to add grated cheddar cheese to the pita pocket. For a vegetarian option, replace tuna with 1 cup canned chickpeas. Canned vegetables can be used instead of fresh vegetables. Cabbage can be used instead of lettuce. To make a Pita Pocket toastie, cook in an electric sandwich maker for about 3-5 minutes.
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Crackers with canned salmon and cucumber
1
5
Easy
¼ small cucumber 1 small tomato 2 tablespoons of red onion 95g canned salmon*, in spring water if available, drained 1 tablespoon reduced fat mayonnaise 3-4 wholegrain crackers* Pepper, to taste Lemon juice, to serve (optional)
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1. Cut cucumber and tomato into slices. Set aside on chopping board. 2. Dice the red onion by removing the outer skins and chopping it into very small squares. Set aside on chopping board. 3. In a small bowl, mix together canned salmon and mayonnaise. 4. Divide salmon mix evenly between crackers. 5. Top each cracker with cucumber, tomato and red onion. 6. Sprinkle with pepper and a squeeze of lemon juice (optional). *Hint: You can replace vegetables with any vegetable of choice e.g., capsicum, carrot. Canned tuna or sardines can be used instead of salmon. Lemon juice can come from a fresh lemon or supermarket bought lemon juice. Use any wholegrain cracker. Option to use flat bread (e.g. Lebanese/pita) instead of crackers.
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Easy chicken salad
1
10
Easy
1½ cups lettuce 1 small tomato 1 stick celery ¼ avocado 125g canned or frozen corn kernels, drained (no added salt if available) 2 tablespoons of red onion 80g cooked skinless chicken* 1 tablespoon olive oil 1 tablespoon lemon juice Pepper, to taste
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1. Shred the lettuce by chopping it into thin slices. Set aside in a serving bowl. 2. Dice the tomato, celery, and avocado by cutting it into small pieces. Add to the bowl with the shredded lettuce. 3. Dice the red onion by removing the outer skins and chop into very small, thin pieces. Add onion to the bowl with the lettuce, tomato, and avocado. 4. Roughly chop up the cooked chicken into small bite sized pieces and add to the serving bowl with the salad ingredients. 5. Add corn kernels to the bowl. 6. To make the dressing mix olive oil, lemon and pepper in a cup. 7. Pour salad dressing over the chicken salad. *Hint: Cooked chicken could include store bought BBQ chicken. For a vegetarian option, replace chicken with 1 cup canned legumes (e.g., black beans or kidney beans). Use any vegetables you prefer or leftover vegetables in this salad. Option to add cheese to this salad (e.g., grated cheddar cheese or feta). Option to add some fresh or dried herbs for additional flavour.
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Creamy tuna and corn sandwich
1
5
Easy
1 celery stick 95g canned tuna in springwater*, drained 2 teaspoons reduced fat mayonnaise* 2 tablespoons corn kernels, drained (frozen or canned) 1 teaspoon lemon juice* 2 slices wholemeal or wholegrain bread*
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1. Dice celery by cutting the celery stick into small pieces. 2. In a bowl, mix the celery, tuna, mayonnaise, corn kernels and lemon juice together with a fork. 3. Lay slices of bread on a chopping board. 4. Spread the mixture evenly over one slice of bread. 5. Top with the other slice of bread and cut to serve. *Hint: Option to replace canned tuna with canned salmon. Lemon juice can come from a fresh lemon or supermarket bought lemon juice You can swap bread slices with a bread roll (wholemeal if available). If your child will only eat white bread, try to choose a variety with added fibre. Don’t forget to add a frozen drink bottle or ice brick to keep the food cool and safe.
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Egg, mayo and lettuce sandwich
1
13
Easy
1 egg 2 teaspoons reduced fat mayonnaise 1 lettuce leaf* 2 slices wholemeal or wholegrain bread*
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1. Bring a saucepan of water to the boil. Place egg into the boiling water carefully and cook for 10 minutes. Remove the egg and rinse under cold water until cool to touch. Peel the shell off the egg. 2. Transfer boiled egg to a small bowl and add mayonnaise. Use a fork to mash the egg and mayonnaise together. 3. Lay slices of bread on a chopping board. 4. Top one slice of bread with the egg mayo mixture and add lettuce leaf. 5. Top with remaining slice of bread and cut to serve. *Hint: Use any type of lettuce or salad leaves e.g. rocket, cos lettuce, iceberg, baby spinach leaves. You can swap the bread for a bread roll or a wrap (wholemeal or wholegrain options if available). If your child will only eat white bread, try to choose a variety with added fibre. Make sure your eggs aren't fridge cold when you transfer to the boiling water. By having the eggs at room temperature, it will be less likely to crack. If making for school, place the sandwich in an air-tight container or wrap with cling wrap or foil to keep the sandwich fresh.
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Chicken and pineapple roll
1
5
Easy
1 lettuce leaf ½ small tomato 60g skinless cooked chicken* 1 wholemeal or wholegrain bread roll* 2 teaspoons reduced fat mayonnaise 1 canned pineapple ring (packed in natural juice)
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1. Shred the lettuce by chopping it into thin slices. Set aside on chopping board. 2. Slice the tomato into thin slices. Set aside on chopping board. 3. Roughly chop up the cooked chicken into small bite sized pieces and set aside on chopping board. 4. Cut bread roll in half. 5. Spread mayonnaise onto one half of the roll and add chicken, pineapple ring, tomato and lettuce. 6. Add the remaining half of the roll to close. *Hint: This is a great way to use up leftover roast chicken meat or you could use store bought BBQ chicken. You can swap the bread roll for bread slices or a wrap (wholemeal or wholegrain options if available. If your child will only eat white bread, try to choose a variety with added fibre. You can also add additional vegetables to this roll e.g., grated carrot, cucumber. Don’t forget to add a frozen drink bottle or ice brick to keep the food cool and safe.
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Egg, avocado and celery roll
1
13
Easy
1 egg 1 stick celery ¼ small avocado 1 wholemeal or wholegrain roll*
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1. Bring a saucepan of water to the boil. Place the egg into the boiling water carefully and cook for 10 minutes. Remove the egg and rinse under cold water until cool to touch. Peel the egg and set aside. 2. Dice celery stick by cutting it into small pieces. Set aside in a small bowl. 3. Transfer the boiled egg to a small bowl with the celery and add the avocado. Use a fork to mash the egg, avocado, and celery together. 4. Cut the bread roll in half. 5. Top the bottom half of the roll with the egg mix. 6. Add the remaining half of the roll to close. *Hint: You can swap the bread roll for bread slices or a wrap (wholemeal or wholegrain options if available). If your child will only eat white bread, try to choose a variety with added fibre. Option to add additional vegetables e.g., grated carrot. Make sure your eggs aren't fridge cold when you transfer to the boiling water. By having the eggs at room temperature, they will be less likely to crack. To avoid wasting the avocado, you could make enough sandwiches for the whole family.
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Hummus, salad and cheese roll
1
5
Easy
¼ small carrot 1 lettuce leaf* ½ small tomato ¼ small cucumber 1 small celery stick 1 wholemeal or wholegrain bread roll* 1 tablespoon hummus 2 slices reduced fat cheddar cheese (optional)
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1. Grate the carrot using a grater and set aside on chopping board. 2. Shred the lettuce by chopping it into thin slices. Set aside on a chopping board. 3. Slice the tomato and cucumber into thin slices. Set aside on a chopping board. 4. Dice celery stick by cutting it into small pieces. Set aside in a small bowl. 5. Cut the bread roll in half. 6. Add hummus to the bowl with celery and mix to combine. Spread mixture over bottom half of bread roll. 7. Add cheese slices, grated carrot, tomato, cucumber and lettuce. 8. Top with the remaining half of the roll to close. *Hint: You can use any type of lettuce leaves or salad leaves e.g. rocket, cos lettuce, iceberg, baby spinach leaves. You can swap the bread roll for bread slices or a wrap (wholemeal or wholegrain options if available. If your child will only eat white bread, try to choose a variety with added fibre. If making for school, place the sandwich in an air-tight container or wrap with cling wrap or foil to keep the sandwich fresh. Don’t forget to add a frozen drink bottle or ice brick to keep the food cool and safe.
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Salmon, cream cheese and cucumber sandwich
1
5
Easy
¼ cucumber 2 slices wholemeal or wholegrain bread* 95g canned salmon*, in springwater, drained 1 tablespoon reduced fat cream cheese* Handful of leafy greens*
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1. Slice the cucumber into thin slices and set aside on a chopping board. 2. Lay slices of bread on a chopping board. 3. Spread the bread with cream cheese. Top with canned salmon, cucumber slices and salad leaves. 4. Top with the remaining slice of bread and cut in two to serve. *Hint: You can swap the bread slices for a bread roll or wrap (wholemeal or wholegrain if it is available). If your child will only eat white bread, try to choose a variety with added fibre. Option to use canned tuna instead of canned salmon. Option to replace cream cheese with any cheese e.g. cheddar cheese, cottage cheese. Use any type of leafy greens e.g. rocket, cos lettuce, iceberg lettuce, baby spinach. If making for school, place the sandwich in an air-tight container or wrap with cling wrap or foil to keep the sandwich fresh. Don’t forget to add a frozen drink bottle or ice brick to keep the food cool and safe.
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Sweet chilli chicken and avocado sandwich
1
5
Easy
¼ small capsicum ¼ small avocado 60g skinless cooked chicken* 2 slices wholemeal or wholegrain bread* 2 teaspoons sweet chilli sauce*
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1. Cut the capsicum into thin slices and set aside. 2. Cut the avocado into thin slices and set aside. 3. Roughly chop up the cooked chicken into small bite sized pieces. Transfer to a small bowl and add sweet chilli sauce. Mix to combine and set aside. 4. Lay slices of bread on a chopping board. 5. Add avocado slices (option to spread avocado using a knife) on one slice of bread. Top with chicken and capsicum slices. 6. Top with remaining slice of bread and cut in half to serve. *Hint: Cooked chicken could include store bought BBQ chicken. Or this is a great way to use up leftover roast chicken meat. You can swap the bread slices for a bread roll or wrap (wholemeal or wholegrain if it is available). If your child will only eat white bread, try to choose a variety with added fibre. You can replace sweet chilli sauce with mayonnaise. You can replace chicken with canned tuna or canned salmon. If making for school, place the sandwich in an air-tight container or wrap with cling wrap or foil to keep the sandwich fresh. Don’t forget to add a frozen drink bottle or ice brick to keep the food cool and safe.
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Tasty cheese and tomato sandwich
1
5
Easy
½ small tomato* 2 slices wholemeal or wholegrain bread* 1-2 slices cheddar cheese (reduced fat if available) Pepper, to taste (optional)
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1. Cut tomato into slices and set aside. 2. Lay slices of bread on a chopping board. 3. Top one slice of bread with cheese and tomato. Option to sprinkle with pepper. 4. Place the remaining slice of bread on top and cut in half to serve. *Hint: Option to replace tomato slices with cucumber slices. You can swap the bread slices for bread roll or a wrap (wholemeal or wholegrain options if available). If your child will only eat white bread, try to choose a variety with added fibre. Option to add a sprinkle of dried Italian herbs. If making for school, place the sandwich in an air-tight container or wrap with cling wrap or foil to keep the sandwich fresh. Don’t forget to add a frozen drink bottle or ice brick to keep the food cool and safe.
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Turkey, cucumber and cheese sandwich
1
5
Easy
½ small tomato ¼ cucumber 2 slices wholemeal or wholegrain bread* 2 teaspoons reduced fat mayonnaise 1 slice shaved turkey 2 thin slices reduced fat cheddar cheese 1 lettuce leaf*
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1. Cut the tomato and cucumber into thin slices and set aside. 2. Lay bread slices on a chopping board. 3. Spread one slice of bread with mayonnaise. Top with turkey, tomato, cucumber, cheese and lettuce. 4. Add the remaining slice of bread on top and cut in half to serve. *Hint: You can swap the bread slices for bread roll or a wrap (wholemeal or wholegrain options if available). If your child will only eat white bread, try to choose a variety with added fibre. Use any type of lettuce leaves or salad leaves e.g., rocket, cos lettuce, iceberg, baby spinach leaves. If making for school, place the sandwich in an air-tight container or wrap with cling wrap or foil to keep the sandwich fresh. Don’t forget to add a frozen drink bottle or ice brick to keep the food cool and safe.
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Tasty cheese and vegemite sandwich
1
5
Easy
2 slices wholemeal or wholegrain bread* 1 teaspoon vegemite* (salt reduced vegemite if available) 2 slices reduced fat cheddar cheese
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1. Lay slices of bread on a chopping board. 2. Spread vegemite over one slice of bread. Top with 2 slices of cheese. 3. Place the remaining slice of bread on top and cut in half to serve. *Hint: You can swap the bread slices for bread roll or a wrap (wholemeal or wholegrain options if available). If your child will only eat white bread, try to choose a variety with added fibre. If making for school, place the sandwich in an air-tight container or wrap with cling wrap or foil to keep the sandwich fresh. Don’t forget to add a frozen drink bottle or ice brick to keep the food cool and safe.
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Egg and avocado roll lunchbox
1
5
Easy
1 small banana, skin on 1 mini box of sultanas 1 small carrot*, cut into sticks 1 small tub of yoghurt* 1 x egg, avocado and celery roll
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*Hint: Use any fruit of choice (fresh/frozen/canned) e.g., apple, orange, mandarin, grapes, pineapple, pear, berries. Use any vegetables (fresh/canned) of choice e.g., capsicum, cucumber, celery, tomatoes. Try to choose a plain yoghurt if available. You can sweeten it naturally by adding fresh fruit. Don’t forget to add a frozen drink bottle or ice brick to keep the food cool and safe.
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Turkey and cucumber sandwich lunchbox
1
5
Easy
1 orange, cut into wedges 1 muesli bar* ½ capsicum, cut into strips 1 x turkey cucumber and cheese sandwich
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*Hint: Ensure the muesli bar is nut free. Try and choose an oat-based muesli bar. Read the label and try to choose a muesli bar with less than 15g of sugar per 100g if available. Use any fruit of choice (fresh/frozen/canned) e.g., apple, berries, mandarin, grapes, pineapple, pear, banana. Use any vegetables of choice (fresh/canned) e.g., carrot, cucumber, celery, tomatoes. Don’t forget to add a frozen drink bottle or ice brick to keep the food cool and safe.
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Creamy tuna sandwich lunchbox
1
5
Easy
1 green apple ¼ red capsicum, cut into strips ½ small cucumber, cut into rounds 2 slices cheddar cheese, cut into squares 6 small crackers* (wholegrain if available) 1 x Creamy tuna and corn sandwich
/SiteAssets/Creamy%20tuna%20sandwich%20lunchbox.jpg
*Hint: Option to use any crackers e.g., rice crackers. Choose wholegrain if available. Use any fruit of choice (fresh/frozen/canned) e.g., berries, mandarin, grapes, pineapple, pear, banana. Use any vegetables of choice (fresh/canned) e.g., carrot, celery. Don’t forget to add a frozen drink bottle or ice brick to keep the food cool and safe.
System.String[]
Tasty cheese and vegemite sandwich lunchbox
1
5
Easy
125g tub diced fruit in natural juice* 1 small packet air popped popcorn* (no added salt if available) 1 celery stick, cut into sticks ½ small carrot, cut into sticks 1 x Tasty cheese and vegemite sandwich
/SiteAssets/Tasty%20cheese%20and%20vegemite%20sandwich%20lunchbox.jpg
*Hint: Use any fruit of choice (fresh/frozen/canned) e.g., apple, berries, mandarin, grapes, pineapple, pear, banana. Try and choose air popped popcorn with no added salt. Use any vegetables of choice (fresh/canned) e.g. cucumber, tomatoes. Don’t forget to add a frozen drink bottle or ice brick to keep the food cool and safe.
System.String[]
Sweet chilli chicken sandwich lunchbox
1
5
Easy
½ cucumber, cut into rounds 1 celery stick, cut into sticks 1 mandarin 1 small tub of yoghurt* 1 x Sweet chilli chicken and avocado sandwich
/SiteAssets/Sweet%20chilli%20chicken%20sandwich%20lunchbox.jpg
*Hint: Try to choose a plain yoghurt if available. You can sweeten it naturally by adding fresh fruit if possible. Use any fruit of choice (fresh/frozen/canned) e.g., apple, berries, grapes, pineapple, pear, banana. Use any vegetables of choice (fresh/canned) e.g., carrot, tomato, corn, peas. Don’t forget to add a frozen drink bottle or ice brick to keep the food cool and safe.
System.String[]
10-minute chicken noodle soup
4
10
Easy
1 onion* 2 teaspoons minced garlic or 2 garlic cloves 350g cooked chicken 1 tablespoon oil* 3 cups frozen or canned vegetables* (e.g., peas and corn) 1 teaspoon dried Italian herbs 1L salt reduced chicken stock* 1 cup water 3 packets of instant wholemeal noodles* (discard flavour sachets) Pepper, to taste
/SiteAssets/10-minute%20chicken%20noodle%20soup.jpg
1. Dice the onion by removing the outer skins, cutting the onion into slices, then cutting slices into smaller pieces. Place in a small bowl for later. 2. If using fresh garlic, remove the outer skin and chop cloves into small pieces. Place in bowl with onion. 3. Roughly chop up the cooked chicken into small bite sized pieces and set aside in a small bowl for later. 4. Heat 1 tablespoon of oil in a large saucepan. Wait until the oil sizzles then add the onion and garlic and cook for 2 minutes. Add the mixed vegetables (e.g. peas and corn), dried Italian herbs, stock, and water. Stir all the ingredients together using a wooden spoon. Cover the saucepan with a lid and bring to the boil by increasing the heat. 5. Once boiling, add cooked chicken and noodles and stir uncovered, for 2-3 minutes, or until noodles are soft. 6. Distribute soup between bowls and sprinkle with pepper. *Hint: You can use red or brown onion. Use any of these cooking oils: olive oil, canola oil, vegetable oil. Use any fresh or frozen vegetables of your choice like peas, corn, carrot, celery. You can replace liquid chicken stock with 4 salt reduced chicken stock cubes and add 1L of water. Use any quick cook noodles like 2-minute noodles. Just make sure to discard the flavour sachets as these are very high in salt.
System.String[]
15-minute chicken and egg fried rice
4
15
Easy
1¼ cup rice* 3 spring onions 400g cooked chicken* 2 eggs 4 teaspoons oil* 2 ½ cups mixed vegetables* (fresh or frozen) 2 teaspoons minced ginger* (optional) 2 ½ tablespoons soy sauce (salt reduced if available)
/SiteAssets/15-minute%20chicken%20egg%20fried%20rice.jpg
1. Cook rice according to packet instructions using either a saucepan and lid on the stove or in a microwave. Once cooked set aside in a bowl. 2. Cut the roots off the spring onions and cut into small pieces. Place in a bowl for later. 3. Cut up cooked chicken into small pieces and place in a bowl for later. 4. Place eggs in a small bowl and beat with a fork until egg whites and yolks are mixed. 5. Heat 1 teaspoon of oil in a large frying pan. Wait until the oil sizzles a little then pour in the eggs. Using a spatula, gently move the eggs from the edges of the pan into the centre as they slowly cook. Take the pan off the heat before the eggs are completely cooked and remove the scrambled eggs, placing in a separate bowl. 6. Heat 3 teaspoons of oil in the frying pan. Wait until the oil sizzles a little then add the mixed vegetables and ginger and cook for 5 minutes until vegetables are heated. 7. Add the rice, spring onions, chicken and soy sauce to the pan, use a wooden spoon to stir and combine ingredients. 8. Add cooked eggs and stir to combine with other ingredients. Cook for another 2-3 minutes until heated through. 9. Divide fried rice between bowls to serve. *Hint:
System.String[]
15-minute tuna pasta
4
20
Easy
1 onion* 1 teaspoon minced garlic or 1 garlic clove 1 zucchini 300g pasta (your choice of pasta) 2 tablespoons oil* 1 teaspoon dried chilli flakes (optional) 1 ½ cups canned or bottled tomato puree* (no added salt if available) ¾ cup warm water 425g canned tuna*, in Springwater, drained 1 ½ cups spinach (fresh or frozen) 1 tablespoon lemon juice* Pepper, to taste
/SiteAssets/15-minute%20tuna%20pasta.jpg
1. Dice the onion by removing the outer skins and chop into small pieces. Place in a small bowl for later. 2. If using fresh garlic, remove the outer skin and chop cloves into very small pieces. Add to bowl with the onion. 3. Chop zucchini into small pieces. Place in a separate bowl for later. 4. Cook pasta in a saucepan according to packet instructions. Once cooked, drain using a colander and set aside. 5. Heat 1 tablespoon of oil in a large fry pan. Wait until the oil sizzles a little then add the onion and garlic and cook for 2 minutes. Add the zucchini and chilli flakes and cook for a further 3 minutes. 6. Add tomato puree and ¾ cup warm water to the fry pan and cook, stirring occasionally with a wooden spoon, for 5 minutes. 7. Add drained tuna and spinach to the fry pan, using the wooden spoon to break up the frozen spinach as it thaws. Add lemon juice and sprinkle with pepper to your taste. 8. Add cooked pasta to the frying pan and toss together to combine. 9. Distribute pasta between bowls to serve. *Hint: You can use red or brown onion. Try to use wholemeal pasta if it’s available for extra iron and fibre. Use any of these cooking oils: olive oil, canola oil, vegetable oil. You can use any tomato puree e.g., passata sauce, canned crushed tomatoes, canned diced tomatoes, canned cherry tomatoes. Replace tuna with any canned fish or cooked chicken. Lemon juice can come from a fresh lemon or supermarket bought lemon juice.
System.String[]
Beef and spinach toasted flatbread
4-6
50
Easy
1 onion* 2 teaspoons minced garlic or 2 cloves fresh garlic 2 cups grated cheddar cheese (reduced fat if available) 2 tablespoons oil* 500g lean beef mince 1 teaspoon ground paprika 250g frozen spinach Pepper, to taste 4 wholemeal flatbread or Lebanese bread* 1 lemon, cut into wedges or 2 tablespoons lemon juice (optional)
/SiteAssets/Beef%20and%20spinach%20toasted%20flat%20bread.jpg
1. Dice the onion by removing the outer skins and chop into small pieces. Place in a small bowl for later. 2. If using fresh garlic, remove the outer skin and chop cloves into very small pieces. Add to bowl with the onion. 3. Use a cheese grater to grate the cheese. Add to a separate bowl for later. 4. Heat 1 tablespoon of oil in a large frying pan. Wait until the oil sizzles a little then add the onion and garlic and cook for 3 minutes until onion turns soft and starts to colour. Add mince and paprika, breaking up meat lumps with a wooden spoon and cook for 3-4 minutes, or until browned. Add frozen spinach using wooden spoon to break up spinach while it thaws. Sprinkle pepper and cook for 5 minutes. 5. Place flatbreads on the bench and spread beef mixture over half of each flatbread, pushing it to the edge. Sprinkle mince with grated cheese and a squeeze of lemon. Fold the other side of the flatbread over to cover the filling. Press down to stick. 6. Heat the remaining tablespoon of oil in a frying pan. Wait until the oil sizzles a little then add the flatbread. Cook on each side for 2-3 minutes, pressing down with a wooden spoon until the cheese has melted and the bread browns a little. Flip over using a turner or wooden spoon to brown the other side. Repeat the process with the remaining flatbreads. 7. Transfer to a chopping board and cut flatbread into 6-8 small pieces and serve with a squeeze of lemon. *Hint: You can use red or brown onion. Use any of these cooking oils: olive oil, canola oil, vegetable oil. Option to use lamb or pork mince instead of beef mince. Use pita bread or flatbread instead of Lebanese bread. Lemon juice can come from a fresh lemon or supermarket bought lemon juice. For a vegetarian option, remove beef mince from the recipe. Add any extra vegetables to the beef mix such as mushrooms, capsicum or any leftover vegetables you have. Add extra spices such as cumin and coriander for additional flavour. You could also cook each flatbread in an electric sandwich maker for 3-5 minutes or until cooked to your liking.
System.String[]
Budget Italian vegetable soup
4
25
Easy
1 onion* 2 teaspoons minced garlic or 1 garlic clove 2 tablespoons oil* 3 cups mixed vegetables* (fresh or frozen) 400g canned tomato* (no added salt if available) 1 teaspoon dried Italian herbs 1L salt reduced vegetable stock* 1 cup water 200g pasta (your choice of pasta) 400g canned cannellini beans*, (no added salt if available) Pepper, to taste
/SiteAssets/Budget%20Italian%20vegetable%20soup.jpg
1. Dice the onion by removing the outer skins and chop into small pieces. Place in a small bowl for later. 2. If using fresh garlic, remove the outer skin and chop cloves into very small pieces. Add to bowl with the onion. 3. If using fresh vegetables, chop the mixed vegetables up into bite sized pieces. Set aside in a bowl. 4. Heat oil in a large saucepan. Wait until the oil sizzles a little then add onion and garlic, stirring with a wooden spoon for 3 minutes or until onion is soft and starting to change colour. 5. Add mixed vegetables, canned tomatoes and dried Italian herbs and cook for 5 minutes stirring occasionally. 6. Add vegetable stock and water and bring to a boil by increasing the heat. Once boiling add pasta and cook for 5 minutes. 7. Drain the cannellini beans using a colander and rinse with water. Add cannellini beans. Continue cooking for 6-8 minutes, or until the pasta is soft and cooked through. 8. Distribute soup between bowls and sprinkle with pepper. *Hint: You can use red or brown onion. Use any of these cooking oils: olive oil, canola oil, peanut oil, vegetable oil. You can add any canned, fresh, frozen or leftover vegetables to this recipe (e.g. carrot, celery, zucchini, cauliflower, broccoli). Use any type of canned tomatoes (e.g., diced, crushed or canned cherry tomatoes). Option to replace vegetable stock liquid with 4 salt reduced vegetable stock cubes and add 1L water. Use wholemeal pasta for extra iron and fibre. Use any type of canned legume (e.g., kidney beans, four bean mix). Option to serve with a slice of wholemeal bread.
System.String[]
Easy chicken drumsticks oven bake
4
55
Easy
3 medium white potatoes 2 tablespoons oil* 1 teaspoon ground paprika* 1 teaspoon dried Italian herbs* Pepper, to taste 8 skinless chicken drumsticks* (~1kg – 1.5kg chicken drumsticks) 1 onion* 2 teaspoons minced garlic or 2 garlic cloves 2 carrots 1 head of broccoli
/SiteAssets/Easy%20chicken%20drumstick%20oven%20bake.jpg
1. Preheat the oven to 180ºC. Line a baking tray or baking dish with baking paper. 2. Prepare the potatoes by chopping them into small bite size pieces. Place in a large bowl. Add 1 tablespoon oil, ½ teaspoon paprika and ½ teaspoon Italian herbs to the potatoes and sprinkle with pepper. Mix well using a wooden spoon and transfer potatoes to a lined baking tray or dish and roast in the oven for 40-50 minutes. 3. Meanwhile, remove the skin from the chicken drumsticks by grasping the meaty end (big end) of the drumstick. Pull the skin down and off the small end where the bone is. Transfer skinless chicken drumsticks to a large bowl. 4. Roughly chop the onion by removing the outer skins and chop into large pieces. Place in the bowl with the chicken drumsticks. 5. If using fresh garlic, remove the outer skin and chop cloves. Add to bowl with the chicken drumsticks and onion. 6. Chop the carrot into bite sized pieces and add to the bowl with drumsticks, onion, and garlic. 7. Cut the florets (small branches) off the broccoli head and discard the stalk. Cut the florets into smaller pieces by cutting them in two. Add the florets to the bowl with drumsticks, carrot, onion, and garlic. 8. Add 1 tablespoon oil, ½ teaspoon paprika and ½ teaspoon Italian herbs and sprinkle with pepper. Mix well with wooden spoon and transfer to a separate lined baking tray or dish, roasting in the oven for 25 – 30 minutes, or until the chicken is cooked (no longer pink inside). 9. Divide chicken, potatoes and vegetables between plates and sprinkle with pepper. *Hint: Use any of these cooking oils: olive oil, canola oil, vegetable oil. Option to use any dried herbs and spices. You can use any type of chicken in this recipe e.g., chicken thigh or breast. Use red or brown onion. Option to serve with a drizzle of hot/chilli sauce over the chicken drumsticks.
System.String[]
Easy curried sausages with mash potato
4-6
30
Easy
3 teaspoons oil* 400g extra lean sausages* (pork, beef or chicken) 1 onion* 2 teaspoons minced garlic or 2 garlic cloves 2 carrots 3 white potatoes 2-3 teaspoons curry powder ½ cup water 1 cup canned or bottled tomato puree* (no added salt if available) 420g canned salt reduced baked beans ½ cup frozen peas ½ cup milk* (reduced fat if available or you can use vegetable stock)
/SiteAssets/Easy%20curried%20sausages%20with%20mash%20potato.jpg
1. Dice the onion by removing the outer skins, cutting the onion into slices, then cutting slices into smaller pieces. Place in a small bowl for later. 2. If using fresh garlic, remove the outer skin and chop cloves into small pieces. Add to bowl with the onion. 3. Chop the carrot by cutting it into smaller sticks or rounds and chopping it into smaller pieces. Add to bowl with the onion and garlic. 4. Prepare the potatoes by using a knife or peeler to remove the skin and then chopping into small bite size pieces. Set aside in a bowl for later. 5. Heat 1 teaspoon of oil in a large frying pan. Wait until the oil sizzles a little then add the sausages and cook, turning with a fork for 5 minutes or until evenly browned. Transfer to a chopping board and cut the sausage into bite sized chunks. 6. Heat 1 teaspoon of oil in the same pan. Wait until the oil sizzles a little then add onion, garlic and carrot, stirring with wooden spoon, for 3 minutes or until softened. Add curry powder and cook, stirring for 30 seconds. Add water, canned or tomato puree, baked beans and cooked sausages, and cook uncovered for 10 minutes stirring occasionally. Add the peas and cook for a further 5 minutes. 7. While the sausage and bean mix cook, make the mashed potato. Bring a large saucepan of water to the boil on the stove. Once boiling, add potatoes and cook for 10 minutes or until they are very soft and break apart when pierced with a fork. Once cooked, drain the boiled potatoes from the saucepan (or use a colander) and return the potatoes to the saucepan with the heat off. Add 1 teaspoon of oil and milk, and sprinkle with pepper. Mash the potatoes with the fork or a potato masher until smooth and fluffy. Set aside. 8. Serve curried sausages with mashed potato on plates. *Hint: Use any of these cooking oils: olive oil, canola oil, vegetable oil. You can replace sausages with minced meat if preferred. Use red or brown onion. You can use any tomato puree e.g., passata sauce, canned crushed tomatoes, canned diced tomatoes. You can use any fresh or frozen vegetables you like. To change up the colour of the mashed potato, add in a piece of orange pumpkin when boiling the potatoes and mash altogether. Option to replace milk with equal amounts of salt reduced vegetable stock to make mashed potato.
System.String[]
Family friendly vegetable curry
4
30
Easy
1 onion* 2 teaspoons minced garlic, or 2 cloves garlic 1 cup rice* 1-2 tablespoons curry powder 400g canned chickpeas* 2 ½ cups mixed vegetables* (fresh or frozen) 400g canned tomatoes* (no added salt if available) ½ cup water 200mL coconut milk (reduced fat if available)
/SiteAssets/Family%20friendly%20vegetable%20curry.jpg
1. Dice the onion by removing the outer skins and chopping into small pieces. Place in a small bowl for later. 2. If using fresh garlic, remove the outer skin and chop cloves into very small pieces. Add to bowl with the onion. 3. Cook rice according to packet instructions. Set aside. 4. While the rice is cooking, heat the oil in a large saucepan. Wait until the oil sizzles a little then add onion and garlic and cook for 3 minutes or until the onion is soft and starting to change colour. 5. Add the curry powder and stir for 2 minutes. 6. Drain the canned chickpeas and add to the saucepan along with mixed vegetables, canned tomatoes and ½ cup water. Cook for 15-17 minutes, stirring regularly with a wooden spoon. 7. Add the coconut milk and stir through for a further 3-4 minutes. 8. Distribute curry and rice between bowls. *Hint: Use red or brown onion. Try to choose brown rice if available for a higher fibre option or use a long grain rice such as basmati for a low GI option. Option to use microwaveable rice instead of cooking rice. Use any type of canned legume (e.g., kidney beans, cannellini beans). Use any vegetables, canned, fresh or frozen like carrots, peas, mushrooms, zucchini, broccoli, green beans, cauliflower. Ensure all vegetables are chopped into bite sized pieces. Use any type of canned tomatoes (e.g., diced, crushed or canned cherry tomatoes). Option to serve curry with wholemeal pita bread instead of rice. Option to serve curry with a spoonful of plain yoghurt.
System.String[]
Spaghetti bolognaise
6
30
Easy
1 onion* 2 teaspoons minced garlic or 2 cloves fresh garlic 1 tablespoon oil* 1 teaspoon dried Italian herbs 2 cups mixed vegetables* (fresh or frozen) 500g lean minced meat* (e.g., beef, pork) 400g canned brown lentils* (no added salt if available) 700g canned or bottled tomato puree* (no added salt if available) 400g pasta* (your choice of pasta) Pepper, to taste
/SiteAssets/Spaghetti%20bolognese.jpg
1. Dice the onion by removing the outer skins and chop into small pieces. Place in a small bowl for later. 2. If using fresh garlic, remove the outer skin and chop cloves into very small pieces. Add to bowl with the onion. 3. Heat the oil in a large frying pan. Add onion and garlic, stir using a wooden spoon for 3 minutes or until soft and starting to change colour. 4. Add dried Italian herbs, mixed vegetables and mince, stirring for 7 minutes or until the mince is brown. 5. Drain the lentils and rinse with cold water (you can use a colander if you have one otherwise drain from the can). Add the rinsed lentils to the frying pan. Add the tomato puree and a sprinkle of pepper and bring to the boil by turning up the heat. Cook, stirring regularly with the wooden spoon for 15 minutes. 6. While the mince is cooking, cook pasta according to packet instructions in a saucepan. Once cooked, drain with a colander if available. 7. Divide the pasta between bowls and top with mince mixture. *Hint: Use red or brown onion. Use any of these cooking oils: olive oil, canola oil, vegetable oil. Use any vegetables, canned, fresh or frozen, e.g., carrots, peas, mushrooms, and zucchini. Use your preferred type of minced meat e.g., beef mince, pork mince. Use any type of canned legume e.g., kidney beans, cannellini beans. Use any tomato puree e.g., passata sauce, canned crushed tomatoes, canned diced tomatoes, canned cherry tomatoes. Use wholemeal pasta for extra iron and fibre. Add any fresh or dried herbs for additional flavour e.g., basil, parsley, oregano. Try serving with a sprinkle of cheese e.g., cheddar cheese, parmesan cheese.
System.String[]
Speedy vegetable noodle stir fry
4
25
Easy
1 onion* 3 cups mixed vegetables* (fresh or frozen) 400g firm tofu 2 teaspoons minced garlic or 2 clove fresh garlic ¼ cup salt reduced soy sauce 2 tablespoons sweet chilli sauce ¼ cup water 3 packets of instant wholemeal noodles* (discard flavour sachets) 1 tablespoon oil*
/SiteAssets/Speedy%20vegetable%20noodle%20stir%20fry.jpg
1. Dice the onion by removing the outer skins and chop into small pieces. Place in a small bowl for later. 2. If using fresh vegetables, chop into bite sized pieces. 3. To prepare the tofu, transfer the tofu to chopping board. Use a knife to chop the tofu into small squares. Place in a bowl for later. 4. If using fresh garlic, remove the outer skin and chop cloves into very small pieces. 5. To make the sauce, combine, garlic, soy sauce, sweet chilli sauce and ¼ cup water and mix with a fork to combine. Set aside. 6. Cook noodles according to packet instructions in a saucepan. Drain with colander if available and set aside. 7. Heat the oil in a large frypan or wok. Add onion and tofu and cook for 5 minutes, stirring occasionally with wooden spoon to prevent sticking to the pan. 8. Add mixed vegetables and sauces to the pan and cook for another 8-10 minutes or until vegetables are heated and slightly softened (but still crunchy). 9. Add cooked noodles to the fry pan and mix for 2-3 minutes to combine. 10. To serve, divide noodles and vegetables between bowls. *Hint: Use red or brown onion. Use any vegetables, canned, fresh or frozen e.g., carrots, cabbage, broccoli, green beans, capsicum. Serve with any noodle of your choice. Use any of these cooking oils: olive oil, peanut oil, canola oil, vegetable oil. For a non-vegetarian option, replace tofu with equal amounts of cooked chicken or beef. Option to serve with rice instead of noodles (try to use long grain rice if available). Option to serve stir-fry with a drizzle of hot/chilli sauce.
System.String[]
Simple fish and roast veggies
4
60
Easy
4 small white potatoes 2 tablespoons oil* Pepper, to taste 1 onion* 2 teaspoons minced garlic, or 2 garlic cloves 2 x 400g canned tomatoes* (no added salt if available) 4 x120g frozen fish fillets*, skin on or off 1 teaspoon dried Italian herbs 1 tablespoon lemon juice, to serve (optional)
/SiteAssets/Simple%20fish%20and%20roast%20veggies.jpg
1. Preheat the oven to 200°C. Line a baking tray with baking paper. 2. Dice the potatoes with the skin on by chopping the potatoes in half, then in half again and again so you end up with 8 small pieces of potato. Transfer potatoes to a baking tray and drizzle with 1 tablespoon oil and sprinkle with pepper. Mix with a wooden spoon to ensure all potato pieces are covered. Place the potatoes into the preheated oven and bake for 25 minutes or until potatoes are soft and starting to brown. 3. Chop the onion by removing the outer skins and roughly chopping into bite size pieces. Place in a bowl for later. 4. If using fresh garlic, remove the outer skin and chop cloves into very small pieces. Add to bowl with the onion. 5. After 25 minutes, remove the potatoes from the oven using a tea towel. Add the onion, garlic, and canned tomatoes. Mix everything using a wooden spoon. Add the frozen fish and place each fish fillet onto the tray in between the vegetables. Drizzle fish with remaining 1 tablespoon of oil and add a sprinkle of dried Italian herbs. 6. Return the tray to the oven and bake for a further 25-30 minutes, or until fish is cooked through and potatoes are golden in colour. 7. Distribute fish and vegetables between plates or bowls and serve warm. *Hint: Use any of these cooking oils: olive oil, canola oil, vegetable oil. Use red or brown onion. Use any type of canned tomatoes (e.g. diced, crushed or canned cherry tomatoes). Recommend using canned cherry tomatoes if available. You can use any fish for this recipe that is available to you including fresh or frozen white fish or pink fish such as cod, basa, snapper, salmon. It's perfectly safe to cook fish from frozen, as long as the fish is cooked all the way through. Lemon juice can come from a fresh lemon or supermarket bought lemon juice. Option to use any vegetables e.g. zucchini, capsicum, asparagus, carrot.
System.String[]
One pot chicken meatballs and pasta
4
35
Easy
1 onion* 2 teaspoons minced garlic or 2 garlic cloves 1 carrot 4 celery sticks 500g lean chicken mince* 1 egg ½ cup breadcrumbs 2 tablespoons oil* 1 teaspoon ground paprika 1 ½ cups canned or bottled tomato puree* (no added salt if available) ¾ cup water* 1 teaspoon dried Italian herbs 1 cup frozen spinach 300g pasta (your choice of pasta)* Pepper, to taste
/SiteAssets/One%20pot%20chicken%20meatballs%20and%20pasta.jpg
1. Dice the onion by removing outer skins and chop into small pieces. Place in a small bowl for later. 2. If using fresh garlic, remove outer skin and chop cloves into very small pieces. Add to bowl with the onion. 3. Chop the carrot and celery into small pieces. Place in bowl with the onion and garlic. 4. To make the chicken meatballs: add chicken mince, egg and breadcrumbs to a large mixing bowl and use a wooden spoon or clean hands to combine. Lightly oil your hands and then using your hands, roll tablespoon amounts of the mixture into small balls (makes around 12 balls). Set the meatballs aside on a plate. 5. Heat 1 tablespoon of oil on a frying pan. Wait until the oil sizzles a little then add the meatballs and cook for 3-4 minutes, turning with tongs or a fork until browned (note: you may need to do this in batches depending on the size of your frying pan). Remove the meatballs from the pan and set aside on a clean plate. 6. In the same frying pan, add another tablespoon of oil. Wait until the oil sizzles a little then add the onion, garlic, carrot, celery and paprika, stirring with the wooden spoon to mix. Cook for 5 minutes until softened and lightly browned. 7. To the same frypan add in the tomato puree, ¾ cup water, dried Italian herbs and spinach. Use the wooden spoon to break up the spinach as it thaws and continue to cook for approximately 5 minutes. 8. Add the browned meatballs back to the pan with the tomato mix and cook for 10 minutes, or until the meatballs are cooked through, stirring occasionally. 9. While the tomatoes and meatballs continue to cook, cook the pasta according to packet instructions. Drain using a colander if available or pour water from the saucepan. Add cooked pasta to the frypan with the meatballs and mix to combine. 10. Distribute pasta and meatballs between bowls and sprinkle with pepper to your preferred taste. *Hint: Use red or brown onion. Option to purchase store-bought premade meatballs instead of making your own meatballs. Simply skip step 4. Option to replace chicken mince with beef or pork mince. Use any of these cooking oils: olive oil, canola oil, vegetable oil. Use any tomato puree e.g. passata sauce, canned crushed tomatoes, canned diced tomatoes, canned cherry tomatoes. Option to replace the water with ¾ cup reduced salt chicken stock for additional flavour. Option to serve with rice instead of pasta. Option to serve with grated cheese. If you’d like some spice, add a sprinkle of dried chilli flakes when you add the tomato puree.
System.String[]
Quick creamy chicken pasta
4
25
Easy
1 onion* 2 teaspoons minced garlic or 2 garlic cloves 2 cups mushrooms* 400g cooked chicken* ½ cup reduced fat cheddar cheese (optional) 300g pasta* (your choice of pasta) 1 tablespoon oil* 1 teaspoon dried Italian herbs 250ml salt reduced chicken stock* 250ml reduced fat milk 1 ½ tablespoon plain flour 1 cup frozen spinach ½ cup frozen peas* Pepper, to taste
/SiteAssets/Quick%20creamy%20%20chicken%20pasta.jpg
1. Dice the onion by removing outer skins and chop into small pieces. Place in a small bowl for later. 2. If using fresh garlic, remove outer skin and chop cloves into very small pieces. Add to bowl with the onion. 3. Chop the mushrooms by slicing each mushroom in half and then half again. Add to bowl with garlic and onion. 4. Roughly chop up the cooked chicken into small bite sized pieces and set aside in a small bowl for later. 5. If using cheese use a cheese grater to grate the cheese. Set aside in the bowl with the chicken for later. 6. Cook pasta according to packet instructions. Once cooked, turn off heat, drain using a colander if available. Return pasta to saucepan and set aside. 7. While the pasta is cooking, heat oil in a large frying pan. Wait until the oil sizzles a little then add the onion, garlic, mushrooms and dried Italian herbs and cook, stirring with a wooden spoon for 7 minutes or until the onion is soft and starting to colour. 8. Add the stock and milk to the frypan and bring to a boil by turning up the heat. Add in the flour, mixing with a fork to combine. Add spinach and continue stirring for 4 minutes, until the sauce thickens slightly. 9. Transfer mixture to the large saucepan with the cooked pasta and turn on the heat. Add frozen peas, cooked chicken and grated cheese (optional) and stir to combine for 5 minutes or until cheese has melted. 10. Distribute the pasta mix between bowls to serve. *Hint: Option to use red or brown onion. Option to use fresh or canned mushrooms. Cooked chicken could include store bought BBQ chicken. Use wholemeal pasta for extra iron and fibre. Use any of these cooking oils: olive oil, canola oil, vegetable oil. Option to replace liquid chicken stock with 1 salt reduced chicken stock cube and add 250ml water or use 250ml water if no stock is available. Option to use any frozen vegetable (e.g. carrots, corn) instead of frozen peas. Option to swap chicken for canned fish such as tuna or salmon.
System.String[]
Simple roast veggie pasta
4
45
Easy
1 onion* 2 tomatoes 2 zucchini 2 cups pumpkin 2 tablespoons oil* Pepper, to taste 1 teaspoon dried Italian herbs 1 teaspoon minced garlic or 1 garlic clove, chopped 300g pasta* (your choice of pasta) 1 cup reduced fat grated cheddar cheese Lemon juice, to taste (optional)
/SiteAssets/Simple%20roast%20veggie%20pasta.jpg
1. Preheat the oven to 180°C. Line a baking tray with baking paper. 2. Prepare the vegetables (onion, tomatoes, zucchinis) by chopping into bite sized chunks. Try to keep them all roughly the same size, so they cook at the same rate. Transfer to a large bowl. 3. To prepare the pumpkin, remove the peel using a knife. Chop into bite sized chunks. Transfer to the large bowl with other vegetables. Add 1½ tablespoons of oil and sprinkle with pepper and Italian herbs and mix everything together with a wooden spoon. Transfer vegetables to the baking tray and transfer to the preheated oven and roast for 30 minutes, or until the vegetables are soft. 4. If using fresh garlic, remove outer skin and chop cloves into small pieces. 5. Remove tray from oven and sprinkle garlic over the vegetables. Return the baking tray to oven to cook for a further 10 minutes, or until vegetables are cooked and soft. 6. Meanwhile, cook pasta according to packet instructions in a saucepan. Once cooked, drain with colander and set aside in a large bowl or saucepan. 7. Use a cheese grater to grate the cheese. 8. Add the roast veggies to the bowl or saucepan with the cooked pasta, along with ½ tablespoon oil. Add grated cheese and lemon juice and stir to combine. Option to sprinkle with more pepper. 9. Divide pasta and vegetables among bowls. *Hint: Use red or brown onion. Use any of these cooking oils: olive oil, canola oil, vegetable oil. Use wholemeal pasta for extra iron and fibre. For a non-vegetarian option, add canned tuna or canned salmon. You can roast any vegetables in this recipe (e.g. capsicum, cauliflower, carrots). For a little bit of spice, add some dried chilli flakes when you add the grated cheese.
System.String[]
Baked potato with baked beans and veggies
4
55
Easy
1 onion* 2 teaspoons minced garlic or 2 garlic cloves 3 sticks celery ¾ cup reduced fat grated cheddar cheese (optional) 4 large white potatoes*, unpeeled 2 tablespoons oil* 600g canned salt reduced baked beans 100g frozen spinach ¼ cup water Pepper, to taste
/SiteAssets/Baked%20potato%20with%20baked%20beans%20and%20veggies.jpg
1. Preheat the oven to 180°C. Line a baking tray with baking paper. 2. Dice the onion by removing outer skins and chop into small pieces. Place in a small bowl for later. 3. If using fresh garlic, remove outer skin and chop cloves into very small pieces. Add to bowl with the onion. 4. Dice the celery by cutting the celery sticks into smaller pieces. Add to bowl with onion and garlic. 5. Use a cheese grater to grate the cheddar cheese. Place in a small bowl for later. 6. To prepare the potato, keep the skin on. Use a fork to pierce the potatoes in several places. Place 2 potatoes on a plate, uncovered, and cook in the microwave on high for 14-16 minutes or until they feel soft, and the skin is wrinkled. Repeat again with the remaining 2 potatoes. Transfer soft potatoes to a baking tray and use a knife to slice each potato open lengthwise. Drizzle potatoes with 1 tablespoon of oil and top with grated cheese (optional). Bake in the oven for 15-20 minutes, or until the cheese has melted. 7. Meanwhile, add remaining 1 tablespoon of oil to the frypan and add onion, garlic and celery and cook for 2 minutes, until soft and onion is starting to change colour. 8. Add baked beans, frozen spinach and ¼ cup water to the frypan and cook for a further 3-4 minutes, or until the spinach is soft and heated through. Use the wooden spoon to break up the frozen spinach as it thaws in the frypan. 9. Serve baked potatoes topped with baked beans and vegetables and sprinkle with pepper. *Hint: Use brown or red onion. Option to use sweet potato instead of potato. Use any of these cooking oils: olive oil, canola oil, vegetable oil. Use any vegetable of choice e.g. peas, zucchini, corn, carrot. Option to serve with a spoonful of plain yoghurt. Tip: If you don’t have a microwave, you can cook the potatoes in the oven for 30-45 minutes, or until cooked through and soft.
System.String[]
Microwave steamed veggies
2
5
Easy
2 cups mixed frozen vegetables* 2 tablespoons water Pepper, to taste
/SiteAssets/Microwave%20steamed%20veggies_EDITED.jpg
1. Place frozen vegetables into a microwave-safe dish. Add water and cover with a microwave safe lid. 2. Place dish in the microwave and microwave on high for 4-5 minutes, stirring halfway through. 3. Carefully open the lid to check your vegetables are tender but still crisp (not soggy). Drain out any remaining water. 4. Serve on a plate and sprinkle with pepper to taste. *Hint: If you’re using bigger veggies or a mixture of different types, cut them into small pieces roughly the same size. Vegetables that work great for steaming include carrots, green beans, cauliflower, broccoli and bok choy. Microwave cooking times: firmer vegetables like potatoes may take 6-8 minutes. Leafy greens like spinach may only take 2-3 minutes. Option to use frozen microwave steamer bags and cook following packet instructions. Try mixing the steamed vegetables with some fresh or dried herbs or spices. If you are making steamed vegetables for a family of 4, don’t forget to double this recipe!
System.String[]
5-minute peas with lemon
4
5
Easy
2 garlic cloves 2 cups frozen peas* 1 tablespoon oil* Pepper, to taste 1 tablespoon lemon juice*
/SiteAssets/5-minute%20peas%20with%20lemon_EDIT.jpg
1. To prepare the garlic, remove the outer skin and press down with a knife so the garlic is pressed (do not chop or mince the garlic). 2. Rinse the peas under warm water and shake off excess liquid. 3. Heat a frying pan and add the oil. Wait until the oil starts to sizzle a little and then add the pressed garlic cloves and frozen peas and cook for 3 minutes, stirring regularly with a wooden spoon, until warmed through but still bright green. 4. Transfer the peas to a serving bowl and remove the garlic cloves. Sprinkle peas with pepper and lemon juice. *Hint: The pressed garlic clove provides extra flavour when cooking. You can use minced garlic instead, however, you will need to cook it for 1-2 minutes extra to ensure the garlic is cooked. Can use canned peas instead of frozen peas. Use any of these cooking oils: olive oil, canola oil, vegetable oil. Lemon juice can come from a fresh lemon or supermarket bought lemon juice. Option to replace lemon juice with lemon zest (grated lemon peel) for a stronger lemon flavour.
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Speedy garlic bread
4
8
Easy
2 teaspoons minced garlic or 2 cloves garlic bread* 2 tablespoons olive oil* 1 ½ teaspoons mixed Italian herbs 4 slices wholemeal or wholegrain bread or 2 bread rolls
/SiteAssets/Speedy%20garlic%20bread_EDITED.jpg
1. If using fresh garlic, remove outer skin and chop cloves into very small pieces. Set aside on chopping board. Or use store bought minced garlic. 2. In a microwave safe dish or cup, combine olive oil, garlic and Italian herbs. Microwave for 1 minute. Remove from microwave and mix with a spoon or fork. 3. Toast your bread slices in the toaster (if you are using bread rolls cut these in two before toasting). Remove toasted bread when it is golden brown in colour. 4. Using a spoon or a knife, spread the warm garlic oil between bread slices and spread to evenly coat the bread. 5. Cut each slice of toast in half using a knife. 6. Transfer to a serving plate to serve. *Hint: You can substitute the fresh or minced garlic with garlic powder if available. Option to leave out the garlic and make herbed bread instead. Option to replace olive oil with butter. You can try adding a sprinkle of grated cheese.
System.String[]
Easy 5-minute garlic beans
4
5
Easy
2-3 teaspoons minced garlic or 2-3 cloves garlic 500g frozen green beans (or fresh if available) * 2 tablespoons oil* Pepper, to taste 2 tablespoons lemon juice (optional)
/SiteAssets/Easy%205-minute%20garlic%20beans_EDITED.jpg
1. If using fresh garlic, remove the outer skin and chop cloves into very small pieces. 2. Transfer frozen green beans to a colander and rinse under water to remove any ice. 3. Heat the oil in a medium frying pan. Once the oil is hot and starts to sizzle, add the green beans, garlic (fresh or minced) and pepper. Cook for 4 minutes, stirring regularly with a wooden spoon to prevent the garlic from burning. 4. Add the lemon juice to the beans and cook for a further 1 minute, until the beans are soft but still bright green. 5. Remove the green beans from the pan and transfer to a serving dish. Option to sprinkle with pepper. *Hint: You can use any of these cooking oils: olive oil, canola oil, peanut oil, vegetable oil. Option to use fresh beans instead of frozen. If using fresh beans, trim the ends of your string beans to avoid eating the green fibrous string. You will need to cook in the frying pan for a little longer (around 8-10 minutes). To add some spice, add a sprinkle of chilli flakes. Option to add a sprinkle of sesame seeds while cooking or to serve.
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Crunchy roast potatoes
4-6
50
Easy
1kg potatoes* (~6 medium potatoes) 2 tablespoons oil* 2 teaspoons dried Italian herbs Pepper, to taste
/SiteAssets/Crunchy%20roast%20potatoes_EDITED.jpg
1. Preheat the oven to 200°C and line a baking tray with baking paper. 2. Prepare the potatoes by cutting them in two. Cut them into two again so that each potato is cut into 4 bite sized chunks. 3. Bring a large saucepan of boiling water to the boil by increasing the heat. 4. Add the chopped potatoes into boiling water and cook for about 10-12 minutes or until potatoes are soft using a fork. Drain the potatoes using a colander and put them back in the saucepan. Add oil, Italian herbs and sprinkle with pepper. Put the lid on and shake the saucepan to rough up the edges of the potatoes and coat the potato in oil. 5. Transfer potatoes to the lined baking tray and cook in the oven for 30 minutes, or until crispy, turning the potatoes halfway using tongs and oven mitts. 6. Transfer potatoes to a serving bowl and serve warm. *Hint: You can use any potatoes in this recipe. If using brushed potatoes, be sure to scrub and peel the potatoes first. Option to replace potatoes with sweet potatoes. If you are in a hurry, chop your potatoes a bit smaller and they will cook faster. Use any of these cooking oils: olive oil, canola oil, vegetable oil. Add any additional herbs and spices for extra flavouring.
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Roasted mixed vegetables
4
55
Easy
2 medium potatoes* 1 carrot 1 small sweet potato 1 large onion* 3 tablespoons oil* 1 teaspoon dried Italian herbs Pepper, to taste
/SiteAssets/Roasted%20mix%20vegetables_EDITED.jpg
1. Preheat the oven to 180°C and line a baking tray with baking paper. 2. Dice the potatoes by cutting them in two, and then in two again and these in two again so you have small bite sized pieces of potatoes. 3. Prepare the carrots by cutting them into smaller sticks or bite-sized pieces. 4. Prepare the sweet potato by peeling the sweet potato using a peeler or knife and then chopping up into bite-size pieces. 5. Prepare the onion by removing the outer skin and cutting the onion in half. 6. In a large mixing bowl, combine all the vegetables, oil, dried Italian herbs and pepper using clean hands or a wooden spoon. 7. Transfer the vegetables to the lined baking tray and roast for 45 minutes, turning halfway using oven mitts and tongs, until the vegetables are soft and slightly browned on the edges. 8. Serve warm on a plate. *Hint: You can use any potatoes in this recipe. If using brushed potatoes, be sure to scrub and peel the potatoes first. Use red or brown onion. Use any of these cooking oils: olive oil, canola oil, vegetable oil. You can use virtually any vegetables you have on hand in this recipe, you will just need to adjust cooking times slightly. Not all vegetables will roast at the same rate. Cruciferous veggies (like brussel sprouts, broccoli, and cauliflower) will take less time (around 20-25 minutes) than root veggies (carrots, potatoes, parsnips, and turnips), about 30-40 minutes. Try to use evenly sized vegetables so they roast evenly in the oven. You can use frozen vegetables in this recipe. Roast from frozen (do not thaw). Follow the same steps and roast in the oven for 15 - 30 minutes, depending on the vegetable.
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Oven roasted frozen broccoli
4-6
20
Easy
2 teaspoons minced garlic or 2 clove garlic (optional) 500g bag frozen broccoli florets* 2 ½ tablespoons oil* Pepper, to taste 1 teaspoon chilli flakes (optional)
/SiteAssets/Oven%20roasted%20frozen%20broccoli_EDITED.jpg
1. Preheat the oven to 180°C and line a baking tray with baking paper. 2. If using fresh garlic, remove the outer skin and chop cloves into small pieces. 3. In a large bowl, combine the frozen broccoli florets, oil, garlic (fresh or minced) and pepper. Option to add a sprinkle of chilli flakes. Toss to combine. 4. Transfer broccoli to the lined baking tray and spread out into an even layer (make sure you don’t overcrowd the tray). Transfer to the preheated oven to roast for 15 minutes, or until broccoli is browned. 5. Transfer broccoli to a serving dish to serve. *Hint: Option to use fresh broccoli instead of frozen. Option to replace frozen broccoli florets with frozen cauliflower florets. Use any of these cooking oils: olive oil, canola oil, vegetable oil. Add any additional herbs or spices for flavour.
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Easy mash potato
4
20
Easy
3 medium white potatoes* ½ cup milk* (or you can use reduced salt vegetable stock) Pepper, to taste
/SiteAssets/Easy%20mash%20potato_EDITED.jpg
1. Prepare the potatoes by removing the skin with a knife or peeler. Then chop them into small bite size pieces. 2. Bring a saucepan of water to the boil by increasing the heat. Add the potatoes and boil them for 10-12 minutes, or until they are very soft (they should break apart when pierced with a fork). 3. Once cooked, drain the boiled potatoes in a colander or drain the water from the saucepan. 4. Return the potatoes to the saucepan with the heat turned off. Add milk and sprinkle with pepper. 5. Mash the potatoes using a fork or potato masher until smooth and fluffy. *Hint: Option to replace potatoes with sweet potatoes. Option to replace milk with salt reduced vegetable stock or water. Option to add any fresh or dried herbs and spices for additional flavour. Option to add a drizzle of olive oil when mashing the potatoes.
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Quick and easy stir fry veggies
4
15
Easy
2 teaspoons minced garlic or 2 cloves garlic 1 onion, thickly sliced ¼ cup reduced salt soy sauce ¼ cup water 1 teaspoon minced ginger 1 teaspoon corn flour or flour (optional)* 2 tablespoons oil* 4 cups mixed vegetables* (broccoli, carrot, beans, baby corn, mushroom, capsicum, cabbage) Pepper, to taste
/SiteAssets/Quick%20and%20easy%20stir%20fry%20veggies_EDITED.jpg
1. If using fresh garlic, remove the outer skin and chop cloves into very small pieces. Set aside on chopping board. 2. Cut the onion by removing the outer skins and chopping into small pieces. Place in a small bowl for later. 3. If using fresh vegetables, chop into bite sized pieces. Set aside in a bowl for later. 4. To make the sauce, in a small bowl or cup, combine soy sauce, water, garlic (fresh or minced), ginger and corn flour with a fork. Set aside. 5. Heat oil in a large frying pan or wok. Wait until the oil sizzles a little then add onion and cook for 2 minutes, stirring regularly with the wooden spoon. 6. Add the mixed vegetables and cook for 4 minutes, stirring regularly, or until the vegetables are hot but still crunchy. 7. Pour the sauce over the vegetables. Continue to cook for 4-5 minutes, until the sauce thickens, and the vegetables are cooked. 8. Transfer vegetables to a serving dish and option to sprinkle with pepper to serve.
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Simple green side salad
4-6
5
Easy
5 cups leafy greens* 1 cucumber 2 tomatoes 1 small carrot 1 small avocado ¼ small red onion 2 tablespoons olive oil 1 teaspoon dried Italian herbs (optional) 1 tablespoon lemon juice Pepper, to taste
/SiteAssets/Simple%20green%20side%20salad_EDITED.jpg
1. Prepare the leafy greens by chopping the leaves into thin slices. Transfer to a large salad serving bowl. 2. Dice the cucumber, tomatoes, carrot and avocado by cutting them into small pieces. Transfer to the salad serving bowl. 3. Slice the red onion by removing outer skins and slice into thin slices. Add onion to the serving bowl with the other salad vegetables. 4. To make the dressing, in a small cup combine the oil, Italian herbs, lemon and sprinkle with pepper. Use a fork to mix. 5. Drizzle dressing over the salad and toss well to combine. 6. Serve in a large bowl. *Hint: You can use any leafy greens in this recipe e.g. iceberg lettuce, cos lettuce, baby spinach, rocket or any other leafy green. Option to use any vegetables in this recipe e.g. capsicum, peas. Try adding a drizzle of balsamic vinegar for additional flavour.
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Basic corn on the cob
4
15
Easy
4 corn on the cobs of any size 2 tablespoons of olive oil, butter or margarine Pepper, to taste
/SiteAssets/Basic%20corn%20on%20the%20cob_EDITED.jpg
1. To prepare the corn, remove any outer husk by peeling them off and remove the silky threads. 2. Bring a large saucepan of water to a boil by increasing the heat. Once the water is bubbling, add the corn cobs. Cover and cook, stirring occasionally with a wooden spoon to make sure the corn is submerged, for 5-7 minutes, or until the corn is soft and bright yellow*. 3. Drain the corn using a colander. 4. Use tongs to transfer corn cobs to a serving plate. Spread butter or olive oil over the corn cobs and sprinkle with pepper. *Hint: Pre-cut and de-husked corn can also be used. When the corn on the cob is fully cooked the yellow colour of the corn is more intense. The kernels are plumper and more soft. If you have leftover cobs of corn, cut the corn off the cob and store in the fridge in a container to be used in a salad. Corn on the cob can also be prepared in the microwave, roasted in the oven or on a BBQ.
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Honey roasted carrots
4-6
35
Easy
4 carrots 2 tablespoons oil* 1 tablespoon honey* Pepper, to taste 1 teaspoon dried Italian herbs
/SiteAssets/Honey%20roaster%20carrots_EDITED.jpg
1. Preheat the oven to 180°C and line a baking tray with baking paper. 2. Chop the carrots up by cutting them in two lengthways, and then in two lengthways again. 3. In a large bowl, add carrots, oil, honey and dried Italian herbs. Sprinkle with pepper and mix everything together using clean hands or with a wooden spoon. 4. Spread the carrots out onto the lined baking tray and transfer to the preheated oven and roast for 25-30 minutes, or until carrots are soft, turning the carrots halfway using tongs and a tea towel (or oven mitts). 5. Put carrots in a serving dish and serve warm. *Hint: These honey roasted carrots are great alongside a meat dish like chicken, beef or seafood.
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Simple potato bake
4-6
70
Easy
Oil* (to grease the baking dish) 4 small potatoes ½ small onion* ½ cup milk* ¾ cup reduced fat grated cheddar cheese 1 teaspoon dried Italian herbs Pepper, to taste
/SiteAssets/Simple%20potato%20bake.jpg
1. Preheat the oven to 200°C. Lightly oil a medium baking dish. 2. To prepare the potatoes, peel the skin and then slice the potatoes into oval shape slices, around 1cm thick. 3. Prepare the onion by removing the outer skin and cutting the onion into thin slices. 4. Grate the cheese using a cheese grater or use store bought grated cheese. 5. Place a layer of sliced potato evenly at the bottom of the dish, then top with sliced onion over the top of the potato. Repeat this step until you’ve used all of the potato and onion. 6. Pour milk over the potatoes and onions and top with grated cheese. Sprinkle with dried Italian herbs and pepper. 7. Place in the oven and cook for approximately 50 to 60 minutes, or until the potato is cooked (test softness with a fork) and the topping is a golden brown colour. 8. Serve warm in the baking dish. *Hint: To grease the baking dish, use any of these: olive oil, canola oil, vegetable oil, butter. Use red or brown onion. Use milk of choice.
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Quick curried vegetable rice
4-6
30
Easy
1 onion* 2 teaspoons minced garlic or 2 cloves garlic 2 small carrots 1 cup rice* 1 tablespoon oil* 2 teaspoons store bought minced ginger (optional) 1 tablespoon curry powder 2 cups salt reduced vegetable stock* 1 cup frozen peas Pepper, to taste
/SiteAssets/Quick%20curried%20vegetable%20rice_EDITED.jpg
1. Dice the onion by removing the outer skins and chopping into small pieces. Place in a small bowl for later. 2. If using fresh garlic, remove the outer skin and chop cloves into very small pieces. Add to the bowl with the onion. Or add store bought minced garlic. 3. Use a grater to grate the carrot (or you can dice the carrot up into small squares). Place in a bowl for later. 4. Prepare the rice by rinsing under cold water in a colander for 15 seconds. Drain well. 5. Heat the oil in a medium saucepan. Wait until the oil sizzles a little then add onion, garlic and ginger (optional) and stir with wooden spoon cooking for 3 minutes, or until the onion is soft and starting to change colour. 6. Add in carrot and cook, stirring regularly with a wooden spoon for 2 minutes. 7. Add the curry powder and rice and cook, stirring continuously for 1 minute. 8. Add stock and bring to the boil by turning up the heat. Once boiling, add the frozen peas and cover with a lid and cook for 12-15 minutes, until the liquid is absorbed, and the rice is tender (keep an eye on the rice as you don’t want the rice at the bottom of the pan to burn). Remove the saucepan from the heat and rest with the lid on for 8 minutes (this helps to make the rice fluffy). 9. Transfer the rice to a serving bowl and fluff with a fork or wooden spoon. Sprinkle with pepper to serve. *Hint: Use red or brown onion. Use any of these cooking oils: olive oil, canola oil, vegetable oil. Try to choose brown rice if available for a higher fibre option or use a long grain rice such as basmati for a lower GI option. Option to use microwaveable rice instead of cooking rice. If liquid stock is not available, use 2 vegetable stock cubes (salt reduced if available) and 2 cups of water instead of 2 cups of stock. Cook the rice in 2 cups of water instead of stock. Option to use fresh or canned vegetables instead of frozen vegetables. Option to add in additional spices for flavour (e.g., cumin, coriander, paprika, chilli powder). Try serving with a spoonful of plain yoghurt.
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Simple oven roasted tomatoes
6
30
Easy
600g tomatoes (~6 medium tomatoes)* 2 teaspoons minced garlic or 2 garlic cloves 1 teaspoon dried Italian herbs 2 tablespoons oil* 2 tablespoons vinegar* (optional) Pepper, to taste
/SiteAssets/Simple%20oven%20roast%20tomatoes_EDITED.jpg
1. Preheat the oven to 180°C and line a baking tray with baking paper. 2. On a chopping board, cut each tomato in two using a knife. 3. If using fresh garlic, remove the outer skin and chop the cloves into very small pieces or use store bought minced garlic. 4. Transfer the cut tomatoes in a large bowl. Add garlic, dried Italian herbs, oil, vinegar (optional) and sprinkle with pepper. Mix with clean hands or wooden spoon to combine. 5. Transfer the tomatoes to lined baking tray. Spread out in a single layer. 6. Roast tomatoes in a preheated oven for 20-25 minutes. 7. Serve warm on a plate. *Hint: Can use any type of tomatoes in this recipe Use any of these cooking oils: olive oil, canola oil, vegetable oil. Can use any type of vinegar in this recipe, such as: balsamic vinegar, red wine vinegar, white wine vinegar, white vinegar.
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Moroccan spiced chicken with couscous
4
45
Easy
4 chicken thigh fillets, skin removed, boneless 2 tablespoons canola oil 2 tablespoons Moroccan seasoning 2 cloves garlic, crushed 2 cups stock (salt-reduced if available) or water 2 cups couscous 1/2 cup sultanas (or chopped apricots, currants, cranberries) 1 medium tomato, diced 1 medium cucumber, diced 1/2 cup fresh parsley, chopped 1/2 small red onion, diced Juice of 1 lemon
/SiteAssets/Lists/Recipes/AllItems/Final%20Moroccan%20Dish.jpg
1. Preheat oven to 200°C. Arrange fillets evenly on an oven tray with baking paper. 2. Rub fillets with oil, Moroccan seasoning and crushed garlic. Bake for 20-30 min, or until cooked through. 3. Bring stock to a boil. Add couscous and stir. Cover with lid, remove from heat and leave for 5 min to absorb the liquid. 4. Fluff couscous with a fork. Add sultanas, tomato, cucumber, parsley, onion and lemon juice. Mix well until combined. This recipe has been developed with Western Sydney Local Health District in partnership with St Vincent de Paul Society, Parramatta Central Council.
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Easy mac and cheese pasta bake
4
45
Medium
1 x 500g packet of macaroni pasta 1 x 500g packet of frozen cauliflower and broccoli 4 x slices ham, diced (lean ham if available) 60g margarine 1 1/3 cup plain white flour 2 1/2 cups milk (reduced fat if available) 2 cups cheese, grated (reduced fat if available)
/SiteAssets/Lists/Recipes/AllItems/Final%20Mac%20and%20Cheese.jpg
1. Preheat oven to 200°C. Boil pasta in a large saucepan for 10-12 mins or until tender. Add frozen cauliflower and broccoli in the last 2 mins of cooking. Drain well. 2. While the pasta is cooking, heat a large non-stick frying pan and cook ham, stirring occasionally until crisp. Remove ham from pan. 3. Add margarine to pan, once foaming add flour and stir for 5 mins until mixture is combined and golden, with no lumps. Remove from heat and gradually add milk, stirring constantly. Bring back to heat and cook for 5 mins or until the sauce boils and thickens. Turn off heat and add cheese. 4. Stir macaroni, vegetables and ham into the sauce. Pour into a baking dish, sprinkle with remaining cheese and bake for 20 mins until golden brown. Serve with garden salad. This recipe has been developed with Western Sydney Local Health District in partnership with St Vincent de Paul Society, Parramatta Central Council.
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Tasty tacos
4
20
Easy
1 tablespoon oil 1 medium onion, diced 2 cloves crushed garlic 1 medium carrot, diced 1 small red capsicum, diced 500g lean beef mince 400g can red kidney beans, drained 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/Lists/Recipes/AllItems/Final%20Tasty%20Tacos.jpg
1. Heat oil in a large saucepan on medium heat. Cook onion until brown. 2. Add mince to onion mixture and brown for 5 min, stirring to break up large pieces. Add mixed herbs and passata. Simmer at low heat for 10 min. 3. Build your own tacos with mince, lettuce, tomatoes, carrots and cheese. This recipe has been developed with Western Sydney Local Health District in partnership with St Vincent de Paul Society, Parramatta Central Council.
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Thai curry with rice
4
20
Easy
2 cups basmati rice (or microwaveable rice) 1 tablespoon canola oil 1/3 cup red curry paste 400 ml can coconut milk (reduced fat if available) 2 chicken breasts diced into 1 inch pieces 1 cup frozen peas 1 red capsicum, sliced 1 tablespoon fish sauce (optional) To serve (optional): 1 bunch fresh coriander 1 red chilli 1 lemon
/SiteAssets/Lists/Recipes/AllItems/Final%20Thai%20Curry.jpg
1. To make rice, boil 2 cups of rice with 3 cups of water on high heat. Reduce heat and simmer, covered for 12 min or until liquid is absorbed. Turn off the heat and allow the rice to rest for 5 min. Then, fluff with a fork to separate grains. 2. While rice is cooking, heat oil in a large frying pan on medium heat. Add curry paste and cook for 1 min. Then, add coconut milk and bring to the boil. 3. Add chicken and cook for 5 mins. Then, add peas and capsicum. Cook until vegetables are tender and chicken is cooked. Stir in fish sauce if you are using it. 4. Serve curry with rice. Top with chopped coriander, chopped chilli and a lemon wedge, if desired. NB: If you don’t have basmati rice, use whichever type of rice you can find in your supermarket or have at home. Quick microwaveable rice will also work. This recipe has been developed with Western Sydney Local Health District in partnership with St Vincent de Paul Society, Parramatta Central Council.
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Easy chicken pasta
4
20
Easy
500g short pasta Canola oil spray 1 clove garlic, chopped 1/2 brown onion chopped 1 teaspoon of dried mixed herbs 2 x chicken breasts, diced into 1 inch pieces 400g canned tomatoes Parmesan cheese, to serve (optional)
/SiteAssets/Lists/Recipes/AllItems/Final%20Chicken%20Pasta.jpg
1. Cook pasta in a large pot of boiling water for 10-12 min until tender. Drain and reserve 1/4 cup of liquid. 2. Place a large non-stick pan on medium heat, lightly spray with oil, add garlic, onion and mixed herbs, cook until lightly browned. Add chicken. Cook for 5 min then add canned tomatoes and simmer. 3. Add drained pasta and reserved liquid to the sauce mix, toss to combine. 4. Serve with a sprinkle of Parmesan cheese. *Hint: Use wholemeal pasta for extra iron and fibre. This recipe has been developed with Western Sydney Local Health District in partnership with St Vincent de Paul Society, Parramatta Central Council.
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Simple frittata
4
20
Easy
2 tablespoons olive oil 1 brown onion, diced 3 slices reduced fat ham, sliced 200g white mushrooms, sliced 1 punnet cherry tomatoes, halved 120g spinach 8 eggs 1/2 cup reduced fat cheese, grated
/SiteAssets/Lists/Recipes/AllItems/Final%20Frittata.jpg
1. Preheat grill on high. 2. Heat oil in an overproof frypan on medium heat. Cook onion and ham, until browned. Add mushrooms and cook for 5 min. Add tomatoes and spinach. Reduce heat to low. 3. Whisk eggs and cheese together and add to pan. Spread egg over pan but do not stir the egg mixture. 4. Cook for 8-10 min on stovetop until almost set. Place under grill for 5 min until top is golden. 5. Stand for 2 min and then slide onto a place. Slice into wedges and serve with garden salad, if desired. This recipe has been developed with Western Sydney Local Health District in partnership with St Vincent de Paul Society, Parramatta Central Council.
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Roasted vegetable salad
4
50
Easy
1/2 butternut pumpkin, chopped into chunks 2 potatoes, chopped into chunks 1 capsicum, seeded and cut into large pieces 2 zucchinis, chopped into quarters 1 red onion, chopped into chunks Canola oil cooking spray 1 x 200g packet feta crumbled (reduced fat if available) Dressing: Juice of 2 lemons 2 garlic cloves crushed
/SiteAssets/Lists/Recipes/AllItems/Final%20Roast%20Veg%20Salad.jpg
1. Preheat oven to 220°C. Line a large oven tray with baking paper, you may need two. 2. Spread pumpkin, potato, capsicum, zucchini and onion in a single layer on the tray. 3. Lightly spray with oil. Season with salt and pepper to taste. 4. Bake for 30-40 min, turning occasionally. 5. When cooked, pour dressing over salad and sprinkle with crumbled feta. Hint You could serve this recipe with roast meat. Try including different veggies like sweet potato, carrots or beetroot. This recipe has been developed with Western Sydney Local Health District in partnership with St Vincent de Paul Society, Parramatta Central Council.
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One pot beef stew
4
120
Easy
2 tablespoons canola oil 500g beef chunk casserole steak, cut into chunks 1 brown onion, diced 3 tablespoons tomato paste (salt-reduced if available) 1 tablespoon plain flour 2 cups salt-reduced beef stock 200g white cup mushrooms, cut into quarters 3 carrots, thickly sliced 1kg potatoes, cut into 4cm chunks Fresh parsley, chopped (optional)
/SiteAssets/Lists/Recipes/AllItems/Final%20One%20Pot%20Beef%20Stew.jpg
1. Heat half of the oil in a large saucepan over high heat and cook beef in batches until brown. Transfer to plate. 2. Reduce heat to medium, add remaining oil and cook onion until softened. 3. Stir in tomato paste and flour, and cook for 1 min. Add stock gradually, stirring constantly. 4. Return meat to the pan, cover and bring to the boil. 5. Reduce heat to very low and cook gently, covered, for 1 hour. 6. Add mushrooms, carrot and potato. Replace lid and cook for further 1 hour. Serve with fresh parsley. This recipe has been developed with Western Sydney Local Health District in partnership with St Vincent de Paul Society, Parramatta Central Council.
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Easy shepherd’s pie
4
45
Easy
1kg potatoes, peeled, cut into chunks 1/2 cup milk (reduced fat if available) 1 tablespoon canola oil 1 brown onion, diced 2 cloves garlic, crushed 500g lean beef mince 2 tablespoons tomato paste (salt-reduced if available) 1 tablespoon Worcestershire sauce (optional) 500g bag frozen mixed vegetables 1 teaspoon dried mixed herbs 1 beef stock cube (+1 cup water) 1 cup reduced fat cheese, grated
/SiteAssets/Lists/Recipes/AllItems/Final%20Shepherd%27s%20Pie%20(need%20to%20flip).jpg
1. Cover potatoes with water in a large saucepan, bring to the boil over high heat, and cook for 10 min or until soft. When cooked, drain potatoes. Add milk and mash to combine. 2. Heat oil in a large saucepan on medium to high heat. Cook onion and garlic until softened. 3. Add mince to onion mixture and brown for 5 min, stirring to break up lumps. Mix in tomato paste, Worcestershire sauce (if available), frozen veg and mixed herbs. 4. Add stock and reduce heat to medium. Simmer, covered, for 15 min or until thickened slightly. 5. Preheat oven to 200°C. Spoon meat mixture into a 2L capacity ovenproof dish. Spread mash evenly over mince. Top with cheese. Bake for 10-15 min until golden. This recipe has been developed with Western Sydney Local Health District in partnership with St Vincent de Paul Society, Parramatta Central Council.
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Roast chicken and veg
4
90
Easy
2kg whole chicken 1 lemon, roughly chopped 2 tablespoons canola oil 2 tablespoons dried mixed herbs 500g potatoes, chopped into chunks 3 medium carrots, thickly sliced 3 medium zucchinis, thickly sliced 4 cloves garlic, peeled
/SiteAssets/Lists/Recipes/AllItems/Final%20Roast%20Chicken%20and%20Veg.jpg
1. Preheat oven to 200°C. Place chicken in a large roasting pan. Place lemon in chicken cavity. Tie chicken legs together with kitchen string. 2. Drizzle chicken with oil and rub in dried herbs. Roast chicken for 40 min. 3. Add potatoes, carrot, zucchini and garlic to the pan. Roast for 40-50 min or until juices run clear and vegetables are tender. 4. Serve chicken and vegetables and pan juices. This recipe has been developed with Western Sydney Local Health District in partnership with St Vincent de Paul Society, Parramatta Central Council.
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Egg in a basket
4
25
Easy
4 wholemeal or wholegrain rolls 1 spring onion (including green top), sliced 1 tomato, chopped 2 mushrooms 1 handful baby spinach leaves, optional 4 small egg pepper, to taste 2 tbs reduced-fat cheddar cheese
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1. Preheat oven to 160°C and line a baking tray with baking paper. 2. Slice off the top of each roll and scoop out the soft bread inside, leaving the bottom and sides of the roll intact. 3.Arrange the rolls on the baking tray. Reserve the tops and middles. 4. Divide the spring onion, tomato, mushroom and spinach between the rolls. 5. Crack an egg into each roll. Season with pepper. Sprinkle the eggs with the grated cheese. 6. Bake for 10 minutes or until eggs are to your liking. Add the tops and middles during the last 5 minutes of cooking time. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission
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Tropical fruit smoothie
2
5
Easy
½ ripe banana, frozen, roughly chopped 1 mango cheek, frozen, roughly chopped ½ cup pineapple pieces canned in natural juice (including juice) 1 cup low-fat milk Pulp of 1 passionfruit
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1. Place frozen fruit, pineapple and milk into a blender jug; blend until smooth. 2. Pour into 2 serving glasses. 3. Spoon pulp of half a passionfruit on top of each smoothie; serve immediately. Ingredient Swap • Add a few drops of coconut essence for a ‘pina colada’ flavour. • Include fruits such as frozen blueberries or raspberries, strawberries and canned or fresh peeled peaches, apricots or pears. • Replace ½ cup milk with 200mL tub low-fat vanilla, mango or passionfruit flavoured yoghurt. Hint • When plentiful, mango flesh and ripe peeled bananas can be frozen in ziplock bags for use in smoothies and fruit. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
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Boiled egg
1
7
Easy
1 egg
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Place the egg in the saucepan. Cover the egg with 1cm of cold water. Bring a saucepan of water to the boil by increasing the heat. Once water boils, turn the heat down to simmer (you will see only little bubbles form on the bottom and sides of pan). Leave the egg to simmer for: 3 minutes for a soft-boiled egg. 4 minutes for a creamy yolk. 5 minutes for a set but soft yolk. 7 minutes for hard boiled egg. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
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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 natural yoghurt (reduced fat if available) Olive or canola oil spray 2 skinless chicken breasts, sliced in half long-ways 1/3 cup natural yoghurt (reduced fat if available) 2 tsp Dijon mustard 1 tsp lemon juice (or vinegar) 1 bag of pre-cut slaw
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1. If you are making your own breadcrumbs, add the sliced bread to a food processor or blender. Alternatively, you can 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. Place pre-cut slaw mix in a large bowl and 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.
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Spaghetti with chilli prawn
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 (optional) 200 g punnet cherry tomatoes, halved 1 cup water freshly ground or cracked black pepper 2 tsp lemon rind, finely grated 250 g fresh or frozen prawns flat leaf parsley, chopped, to serve
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1. 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. 2. Place a large non-stick fry-pan on high heat, spray with oil and cook onion for 5 minutes until softened, stirring often. 3. Add garlic and chilli, cook a further 3 minutes. 4. Stir through passata, cherry tomatoes and water and season with pepper. 5. Bring to the boil and simmer on medium heat for 5-10 minutes, stirring occasionally. 6. Stir in lemon zest and prawns and simmer, uncovered, until prawns are cooked. Toss cooked spaghetti through the sauce; season with pepper, sprinkle with parsley and serve immediately. Ingredient swaps: You could use canned salmon in springwater or oil instead of prawns or chicken breast.   Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
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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 Freshly ground or cracked black pepper, to taste 4 mushrooms, stalk removed (optional) 4 beef rump sandwich or minute steaks, trimmed of fat (100g each) ¾ Turkish bread loaf or pide or wholemeal roll/bread (300g) 6 pickled cucumbers or gherkins (optional) , sliced thinly lengthways 425g can sliced beetroot, drained 2 tomatoes, thinly sliced 2 cups (80g) firmly packed rocket or baby spinach leaves
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1. Mix mayonnaise and garlic together in a cup and set aside. 2. Spray a small non-stick frypan with oil and place over medium heat. 3. Add onion and cook, stirring occasionally, for 7 minutes or until golden. 4. Season with pepper and set aside. 5. Meanwhile, preheat a barbecue grill or griddle pan on high heat. 6. Spray both sides of mushrooms and steaks with oil and season with pepper. 7. Place mushrooms on grill and cook for 3 minutes each side until cooked through; set aside. 8. Reheat grill, add steak and cook for ½ to 1 minute each side, depending on thickness and until cooked to your liking. 9. Transfer to a plate, cover to keep warm. 10. Cut bread crossways into 4 pieces then cut each in half lengthways. 11. Toast or grill both sides of bread then spread mayonnaise on one side of each slice. 12. Place bread open-faced in the centre of a serving plate. 13. Top the base with steak, mushroom, gherkin and onion. 14. To the bread top, add beetroot, tomato and rocket or spinach leaves. 15. Carefully sandwich both bread halves together and serve. Ingredient swap • 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.
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Apple pudding with custard
6
30
Medium
12 slices raisin toast or fruit bread olive or canola oil spray 400g can of unsweetened pie apple mixture 4 tablespoons sultanas 1 teaspoon lemon zest or grated rind Store bought custard (reduced fat if possible)
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1. Preheat oven to 180ºC (160°C fan forced).  2. Remove crusts from 6 slices of raisin toast and flatten bread with a rolling pin.  3. Spray 6 holes of a regular sized muffin tin with oil and press bread firmly into holes. 4. Combine apple, sultanas and lemon in a medium-sized bowl and mix well.  5. Place apple mixture on top of bread in the muffin tin and press firmly with the back of a spoon. 6. With the remaining bread slices, cut out circular lids by using an upside down glass and cover apple mixture with bread lids.  7. Bake in the oven for 20 minutes until golden brown. 8. Remove puddings onto a plate and serve with a dollop of custard. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
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Apricot custard flan
6
40
Medium
Olive or Canola oil spray 1/4 cup plain flour 1½ tablespoons caster sugar 2 eggs 1 cup milk (reduced fat if available) 1/2 teaspoon vanilla extract (optional) 825g canned apricots in natural juice, drained well 1 teaspoon ground cinnamon
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1. Preheat oven to 200°C (180°C fan forced). 2. Spray a 22cm diameter shallow ovenproof dish with oil. 3. Combine flour, sugar, eggs, milk and vanilla essence in a bowl and mix well. 4. Place apricots cut side down into dish, then pour egg mixture on top and sprinkle with cinnamon. 5. Bake for 30 minutes or until custard is set. 6. Stand for 5 minutes before serving. Hint: you can use 600g of any kind of fresh seasonal fruit or drained canned fruit including peaches, plums, pears, apples, pitted cherries or frozen berries. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
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Vietnamese chicken salad
4
28
Medium
2 skinless chicken breasts, fat removed (approximately 500g total) Freshly ground or cracked black pepper 2 cloves garlic, peeled and halved 4 coriander stalks and leaves 100g rice stick noodles or vermicelli noodles 3 cups finely shredded Chinese cabbage (approx. ½ large Chinese cabbage) 2 carrots, peeled and sliced into strips 4 spring onions, thinly sliced (include green tops) 3 cups bean sprouts (optional) 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
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1. Place both chicken breasts in a medium saucepan with enough water to just cover.  Season with black pepper.  2. Add garlic, coriander roots and stems (keep the leaves).  3. Place over high heat and bring to the boil.  4. Reduce heat and simmer with lid on for 2 minutes.  Switch off heat, cover and leave chicken to rest in the liquid stock while preparing the salad.  5. Place the noodles in a large heatproof bowl and cover with boiling water.  Set aside for 5 minutes to soften.  Drain well.  6. Add cabbage, carrot, spring onions, bean sprouts and mint.  7. Remove chicken and garlic from liquid stock and set aside to cool slightly.  8. To make the dressing, mash cooked garlic in a cup and combine with lime juice, sweet chilli sauce, fish sauce and water.  9. Shred or thinly slice the chicken then add to the salad with dressing. Mix to combine all ingredents and serve 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. You could also substitute the homemade poached chicken for 2 skinless breasts of a cooked roast chicken. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
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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 70 grams of baby spinach 1/4 medium apple, thinly sliced 1/4 cup cooked brown rice (or microwaveale rice) 90 g can tuna in sweet chilli sauce
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1. Mix together vegetables, apple and cooked rice. 2. Add tuna. 3. Serve warm. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
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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)
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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.
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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 canned cannellini beans or butter beans, drained 2 cucumbers, sliced into half moons ½ red onion, peeled and finely sliced
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1. Combine balsamic vinegar and mustard together in a cup.  2. Pour half the mixture into a non-metal dish.  Add steaks, turning to coat with the marinade.  3. Add orange juice to remaining vinegar mixture and set aside. 4. Spray a griddle or large non-stick frypan with oil and place on medium to high heat. 5. Drain steaks well and discard marinade. Grill for three minutes each side or until cooked to your liking.  6. Remove from heat, cover and set aside to rest for three minutes before slicing thinly.  7. Place salad leaves, beans, cucumber, onion and tomatoes in a large bowl. Pour over orange juice dressing and toss to combine.  8. Top with steak and serve immediately.     Hint: cover and refrigerate beef for as long as time permits, from 30 minutes to overnight. You could also add in 1/2 cup of semi-sundried tomatoes into the salad mixture. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
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Banana berry pikelets
4
30
Medium
2 ripe bananas, peeled 1½ cups self-raising flour (wholemeal if available) 2 tsp sugar 1¼ cups milk (reduced fat if available) 1 teaspoon white vinegar 2 eggs, lightly beaten Olive or canola oil spray 1¼ cups (150g) blueberries, fresh or frozen 1½ cups plain or vanilla yoghurt to serve (reduced fat if available) 2 cups strawberries or other berries, fresh or frozen
/SiteAssets/banana-berry-pikelets.jpg
1. Mash the bananas with a fork in a large bowl. 2. Sift flour over bananas. 3. Add sugar and stir to combine. 4. Add milk, vinegar and eggs to the bowl. Mix until combined. 5. Spray a large non-stick frypan with oil and place over medium heat. 6. Place 2 tablespoons of batter evenly around the pan. Cook for 2 to 3 minutes or until small bubbles appear on surface. 7. Top each pikelet with 6 blueberries then carefully turn over. 8. Brown on reverse side for 1 minute or until cooked through. 9. Transfer to a plate and repeat with remaining batter. 10. Divide pikelets between 4 serving plates and serve with spoonfuls of yoghurt and fresh fruit. Hint: these fruity pikelets can also be served as a snack in a lunchbox or at children’s parties. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
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Basil beef and bean stir fry
4
30
Medium
2 cloves garlic, crushed 1 tablespoon salt-reduced soy sauce Pinch cracked black pepper 400g lean beef, trimmed of fat, thinly sliced Olive or canola oil spray 2 cups frozen veggies 1 tablespoon salt-reduced soy sauce, extra 2 tablespoons oyster sauce ½ cup basil leaves, roughly torn 4 cups uncooked rice or microwaveable rice (brown rice if available)
/SiteAssets/basil-beef-and-bean-stirfry.jpg
1. Mix garlic and soy in a small bowl and season with black pepper. 2. Add beef, stir to coat and set aside to marinate (10 minutes). 3. 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. 4. Spray pan with oil, add frozen vegetables. 5. Add 2 tablespoons water to the pan, cover and cook until vegetables soften. 6. Add in beef, soy and oyster sauces and basil. Stir-fry until heated through. 7. Serve with steamed rice. Hint: if you have time, you can marinate beef for 30 minutes or even overnight. Ingredient swaps: for more heat, add a chopped red chilli to beef marinade. Instead of beef, replace with lean pork, skinless chicken breasts, kangaroo steak or tofu. You can also replace the frozen vegetables with any fresh vegetables you have in the fridge. Try to include 4-5 types. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
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Beef and bean burritos
6
45
Medium
Olive or canola oil spray 1 large onion, peeled and diced 500g lean beef mince 1 supermarket bought burrito kit 1 medium zucchini, grated 1 red capsicum, finely diced 1 carrot, peeled and grated 420g canned corn, rinsed and drained (reduced salt if available) 400g canned diced tomatoes (reduced salt if available) 400g canned red kidney beans, rinsed and drained (reduced salt if available) 2 cups grated cheese (reduced fat if available) 3 tomatoes, diced 6 large lettuce leaves, shredded
/SiteAssets/beef-and-bean-burritos.jpg
1. Spray a large non-stick saucepan with oil and place on medium to high heat. Cook onion for 3 minutes, stirring occasionally.  2. Add mince and cook for 5 minutes or until brown, stirring to break up lumps.  3. Add spice mix and stir for 1 minute.  4. Add zucchini, capsicum, carrot, corn, tomatoes and beans.  Simmer uncovered for 20 minutes and stir occasionally until thickened.  6. Heat tortillas in the microwave for 1 minute on HIGH, or according to packet instructions.  7. Place 2 tortillas on a plate, top each with 1/2 cup of beef mix, fresh tomato, lettuc and sprinkle with cheese.  Ingredient swaps: you can replace beef with lean chicken mince. For extra spice, add 1 teaspoon chilli powder.
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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
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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.
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Berry bircher muesli
4
5
Easy
2 cups rolled oats, uncooked 1/2 cup sultanas 1 cup apple juice (unsweetened if available) 1 cup water 2 apples, coarsely grated with skin on 2/3 cup natural yoghurt (reduced fat if available) 2 cups strawberries or other berries, fresh or frozen (if frozen, thaw first)
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1. Place oats, sultanas, juice and water in a 2-litre container with a lid.  2. Mix to combine, cover and refrigerate for at least an hour, preferably overnight.  3. Just before serving, stir in apple and yoghurt and top with berries. Ingredient swaps: replace apple juice with orange or pineapple juice, try to use unsweetened if it's available. You could also replace sultanas with mixed dried fruit, chopped dried apricot or figs.  Hint: stir through a tablespoon of toasted nuts such as almonds, peanuts, pistachios or hazelnuts, just before serving. for extra crunch. you can also top with passionfruit pulp and other seasonal fruit including sliced bananas or pear. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
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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
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1. Preheat oven to 200ºC (180ºC fan forced). 2. Lightly spray muffin tins with oil or line with paper cases. 3. Sift flours into a medium sized bowl, returning husk remaining in the sieve to the bowl. 4. Mix in sweet potato, cheese, capsicum, spring onion and pepper. 5. In a bowl, whisk milk and eggs together. 6. Add to dry ingredients and mix through until just combined. 7. Spoon into the prepared muffin pan. 8. Bake for 25 minutes until muffins are firm and a knife inserted into the centre comes out clean. 9. 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.
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Blueberry and banana bread
9
75
Medium
olive or canola oil spray 4 ripe bananas, peeled 1/4 cup raw sugar (60g) 1/2 cup milk (reduced fat if available) 2 eggs 1 cup self-raising flour 1 cup wholemeal self-raising flour 1 teaspoon ground cinnamon (optional) 1 cup frozen blueberries
/SiteAssets/blueberry-banana-bread.jpg
1. Preheat oven to 220ºC (200ºC fan forced). 2. Spray a 20 x 10cm loaf tin with oil. Line the base and sides with non-stick baking paper. 3. Mash 3 bananas in a large bowl (1½ cups mashed). 4. Add sugar, milk and eggs and mix with a fork until well combined. 5. Sift flours and cinnamon on top of banana mixture, returning husks from the sieve to the bowl. 6. Mix ingredients together until just combined, taking care not to over-mix. Gently stir the blueberries in. 7. Spoon mixture into loaf tin and smooth the surface. 8. Slice remaining banana thinly and place on the centre of the loaf. 9. Bake for 35-40 minutes then cover with foil and bake for a further 20 minutes. 10. Put a knife or skewer in the centre to check if it's cooked (the centre should remain moist but not wet if cooked). 11. Allow to cool in the tin for 5 minutes then turn onto a wire rack. 12. Cut into 1cm slices and eat fresh or toasted. Hint: once the bread is completely cooled, place it in an airtight container and it'll keep for up to 3 days. You can slice the bread and freeze individual pieces in snap lock bags also. These will keep for up to 3 months. Ingredient swaps: you could replace blueberries with raspberries or add in dried fruit such as figs, cranberries, sultanas, apricots or chopped dates. You can also add a grated apple or pear instead of one of the mashed bananas to vary the flavour. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
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Warm lemon chicken salad
4
45
Easy
2 small (400g) skinned chicken breasts, skinless, trimmed of fat Zest and juice of 1 lemon 3 teaspoons honey 2 cloves garlic, crushed 4 tablespoons fresh thyme or oregano leaves ½ cup currants or sultanas Freshly ground or cracked black pepper, to taste 1 lemon, extra, thinly sliced 4 cups baby spinach leaves (120g) 2 carrots, peeled into long ribbons 4 spring onions, finely chopped (including green tops)
/SiteAssets/warm-lemon-chicken-salad.jpg
1. Preheat oven to 200°C (180ºC fan forced). 2. In a small baking dish place chicken, zest and lemon juice, honey, garlic, herbs, currants and pepper. 3. Toss chicken in marinade to coat both sides then cover with a layer of lemon slices. 4. Bake covered in the oven for 15-20 minutes until just cooked through and chicken juices run clear. 5. Discard herbs, remove chicken to cool and reserve pan juices. 6. Meanwhile place spinach leaves, carrot strips and spring onions in a large serving bowl. 7. Top with thinly sliced chicken, lemon and pan juices. 8. Serve immediately. Hint Cover and refrigerate marinated chicken for as long as time permits, from 30 minutes to overnight. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
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Chargrilled beef with avocado and corn salsa
2
35
Medium
1 red capsicum, seeded and cut into small pieces 125g canned corn (reduced salt if available) 1/2 medium avocado, peeled, stoned and chopped 2 tablespoons coriander, chopped 2 teaspoon fresh lime juice or bottled lime juice 2 x 110g rump steak trimmed of fat Olive or canola oil spray Cracked black pepper 1 lime, cut into wedges, to serve (optional)
/SiteAssets/chargrilled-beef-with-avocado-and-corn-salsa.jpg
1. Preheat oven to 200°C (180°C fan forced).  2. Place capsicum on a non-stick baking tray and roast for 10-15 minutes or until tender. 3. Place canned corn, capsicum, avocado, coriander and lime juice in a medium size bowl. 4. Preheat a grill pan or heavy based frying pan over medium heat.  5. Spray the steaks with oil and season with pepper.  Cook steaks to your liking.  Rest for 2 minutes. 6. 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. You could also use frozen or fresh corn for this recipe.   Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
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Oven baked fish with sweet potato wedges
4
30
Easy
1kg sweet potato, peeled, sliced into wedges olive or canola oil spray ¾ cup dried breadcrumbs 1 tablespoon finely grated parmesan cheese ¼ cup basil leaves, chopped 1 egg, beaten 4 x 120g firm white fish fillets garden salad and lemon wedges, to serve
/SiteAssets/fish-and-chips.jpg
1. Preheat oven to 230ºC (210ºC fan-forced) and line 2 baking trays with non-stick baking paper. 2. Spread potatoes in a single layer on a tray, spray with oil and bake for 15 minutes on top shelf of the oven. 3. Meanwhile, combine breadcrumbs, cheese and basil in a shallow dish. Fill a separate shallow bowl with beaten egg. 4. Dip fish in egg wash, shake off excess so it is damp but not wet. 5. Add fish to breadcrumb mixture, turning to make sure it is well coated and press on crumbs. 6. Spray with oil. 7. Arrange on the second baking tray and place in oven underneath wedges. 8. Turn wedges over and bake both for 10 minutes until fish is golden and cooked through and wedges are crisp. 9. Divide between plates and serve with salad and lemon on the side. Variation For extra flavour, sprinkle some chopped rosemary leaves, grated lemon rind, dried chilli flakes or your favourite spice over the sweet potato chips before baking. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
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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 cucumber, thinly sliced 1 handful rocket, baby spinach or lettuce leaves
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1. Pat dry all ingredients with a paper towel. 2. Cut bread roll in half. 3. Add cheese, sundried tomato, cucumber and leaves and sandwich with the top of the roll. Ingredient swaps: you could use fresh tomato if sundried tomatoes are not available. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
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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
1. In a medium sized bowl, mix green and red cabbage, apple, carrot and coleslaw dressing. 2. Arrange shredded chicken on two slices of bread and add the coleslaw salad. 3. Top with remaining bread and serve immediately. Ingredient swaps: you could use canned pineapple chunks instead of apple.  Or for a chunkier salad, add 1 chopped spring onion.   Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
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Chicken cacciatore pasta
4
30
Medium
300g dried penne or spiral pasta (wholemeal if available) olive or canola oil spray 2 small skinless chicken breasts, cut into small pieces (400g) 1 large brown onion, diced 2 cloves garlic, crushed 2 red capsicums, seeded and cut into small pieces 400g mushrooms, sliced 2 x 400g canned diced tomatoes (reduced salt if available) 1/2 cup olives, (50g) pitted and sliced (optional) Cracked black pepper 1 cup basil leaves, shredded (and extra to serve) Sprinkle of chilli flakes (optional)
/SiteAssets/chicken-cacciatore-pasta.jpg
1. Bring a medium-sized saucepan of water to the boil.  Add pasta and cook for 14 minutes until just tender, or according to packet instructions. Drain well and set aside.  2. Place a large non-stick frypan on high heat and spray with oil.  3. Add chicken and stir-fry for 2-3 minutes until browned, transfer to a plate and set aside.  4. Reheat pan on high, spray with oil and cook onion for 3 minutes until softened, stirring often.  5. Add garlic, capsicum and mushrooms and cook for a further 3 minutes.  6. Stir through tinned tomatoes and olives, season with pepper and simmer for 5 minutes.  7. Add in chicken with any juices, basil and chilli flakes and heat for 2 minutes until cooked through, taking care not to overcook the chicken. 8. 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[]
Chicken, lettuce, tomato and avocado sandwich
2
7
Easy
2 tablespoons mayonnaise (reduced fat if possible) ½ tablespoon Dijon mustard 4 slices wholegrain bread 2 large lettuce leaves, roughly torn 1 large tomato, sliced 100g cooked or BBQ chicken breast, thickly sliced ⅓ avocado, seed removed and sliced freshly ground or cracked black pepper (optional)
/SiteAssets/chunky-chicken-lettuce-tomato-and-avocado-sandwich.jpg
1. In a small bowl, mix the mayonnaise and mustard, then spread over bread. 2. Divide the filling between two slices of bread starting with lettuce, tomato, chicken then avocado slices. 3. Sprinkle with pepper, if using. Top with remaining slices of bread and serve. Hint: 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[]
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 20 mint leaves
/SiteAssets/tandoori-chicken-and-salad-wraps.jpg
1. Preheat oven to 200ºC (180C fan forced). 2. Coat chicken in tandoori paste then place in a medium baking dish or onto an oven tray lined with baking paper. 3. Bake for 15-20 minutes until cooked through. 4. Once cool enough to handle, slice thinly. 5. Combine yoghurt with extra tandoori paste; spread 2 teaspoons evenly on each wrap. 6. Layer equal amounts of chicken, cucumber, and capsicum on one edge of each wrap, top with a row of mint leaves. 7. 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[]
All year round fruit salad
6
15
Easy
2 cups melon (watermelon, rockmelon or honeydew), peeled and chopped 1 banana, peeled and sliced 1/2 pineapple, cored and chopped 1 kiwi fruit, peeled and chopped pulp of 3 passionfruit 2 oranges, juiced
/SiteAssets/all-year-round-fruit-salad.jpg
1. Combine all fruit in a large serving bowl. 2. Stir through passionfruit and pour over juice and mix. Hint Make sure orange juice is poured over any fruits that discolour quickly, e.g. bananas, pears and apples. Variation: All fruits can be used in this salad. When in season, use stone fruits, grapes, mangoes and strawberries. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission
System.String[]
Zucchini slice
6
75
Medium
5 eggs Freshly ground or cracked black pepper 1 large zucchini, grated 400g peeled and grated carrot, sweet potato or pumpkin 1½ cups drained canned corn kernels or frozen peas 1 medium brown onion, peeled and diced 2 teaspoons dried mixed herbs ¾ cup wholemeal self-raising flour 1 cup reduced-fat grated cheddar cheese Olive or canola oil spray 3 large tomatoes, thinly sliced (optional) Green side salad, to serve
/SiteAssets/zucchini-slice.jpg
Preheat oven to 200°C (180ºC fan forced). Whisk eggs in a medium jug, season with black pepper and set aside.  In a large bowl combine remaining ingredients except tomato.  Add eggs and stir mixture until well combined.  Spray a large baking dish with oil.  Pour in zucchini mix and flatten with a spoon.  Cover with tomato slices arranged in a single layer.  Bake for 40-45 minutes or until firm and golden brown. Rest in the pan for 10 minutes before dividing into 6 pieces and cutting into slices.  Serve with a green side salad. Hint Serve hot or cold, a healthy favourite for toddlers, children and adults alike.  Great to take on a picnic, served as a finger food cut into small squares. Variation Substitute other vegetables including baby spinach, cherry tomatoes, broccoli florets, chopped asparagus or mushrooms, grated parsnip or potato and add fresh parsley, basil or dill.    Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Zucchini salad
4
20
Medium
1kg green and yellow (optional) zucchini, sliced into thin rounds (cutting on the diagonal) 3 tablespoon olive oil 2 lemons, zested and juiced 1 tablespoon wholegrain mustard Freshly ground or cracked black pepper 100g flaked almonds, lightly toasted 1 bunch fresh mint, torn
/SiteAssets/zucchini-carpaccio.jpg
1. Place the zucchini in a bowl. 2. Combine the oil, lemon juice, lemon zest, mustard and pepper in a small bowl. 3. Mix well to make the dressing. 4. Toss the dressing gently through the zucchini, ensuring it coats all the slices. 5. Leave to marinate for 10 minutes. 6. When ready to serve, spread the zucchini slices and their dressing across a platter. 7. Scatter with almonds, mint and freshly ground pepper. Serve immediately. Variation • Substitute the baby zucchini for normal zucchini, cut thinly. • For extra crunch, use slivered instead of flaked almonds. • Bottled lemon juice can be used instead of fresh. Serving suggestion Serve with grilled chicken. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Japanese pancakes (Okonomiyaki)
4
60
Difficult
1 tablespoon oil 1 medium onion, sliced finely 250g (¼ green cabbage) shredded 1 medium carrot, grated 2 cloves garlic, crushed ½ cup canned corn, drained (reduced salt if possible) 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 (chop, dice). 2. Heat oil in a large non-stick pan. Add onion, cabbage and carrot and cook for 5 minutes until softened. 3. Add garlic, corn, mushrooms, spring onions and tofu and cook for a further 5 minutes, stirring frequently. 4. Remove vegetables from pan into a large bowl and set aside. 5. In another medium bowl, whisk together flour and water. Add eggs and whisk until smooth. 6. Add vegetable mixture to the batter and mix well. 7. Heat pan over medium heat. Using a soup ladle, spoon batter into the pan. Aim for pikelet sized pancakes (about 3 at a time) and cook 2-3 minutes each side. Repeat for remaining batter. 8. Serve pancakes garnished with sweet chilli and mayonnaise and a fresh green salad on the side. Hint: you could try addding leftover roast meat or chicken instead of (or as well as) tofu.
System.String[]
Crunchy salad sandwich
2
12
Easy
1 avocado, seed removed and peeled 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
/SiteAssets/crunchy-salad-sandwich.jpg
1. Put the avocado in a small bowl and mash well with a fork. Add lemon juice and mix well.  2. Spread avocado mix onto the slices of bread. Top two slices of bread with carrot, beetroot, lettuce and tomato. 3. 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 2 tablespoons mayonnaise (reduced fat if available) 8 slices wholegrain bread 4 lettuce leaves black pepper to taste (optional)
/SiteAssets/crunchy-tuna-sandwich.jpg
1. Place tuna in a medium sized bowl and break up the large pieces with a fork. Stir in the celery, spring onion and mayonnaise. Mix well to combine.  2. Spread 4 slices of bread with ¼ of the tuna mixture on each piece. Season with pepper then top each with a lettuce leaf and the remaining slices of bread. Cut the sandwich in half and serve. Ingredient swap: try adding1 tablespoon of grated cheese (reduced fat if available) to each sandwich and toast in a sandwich maker until crisp and brown. You can also replace the lettuce with any type of salad leaves like spinach. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Winter veggie sandwich
2
5
Easy
4 slices wholegrain bread 2 tablespoons hummus 1 stick celery, chopped ½ cup grated carrot 6 slices canned beetroot 1 cup spinach leaves
/SiteAssets/winter-vegie-sandwich.jpg
1. Mix together chopped celery and hummus. 2. Spread hummus mixture over 2 slices of bread. 3. On each slice of bread share divide the carrot, beetroot, and spinach leaves. 4. Top with remaining slices of bread. 5. Cut in half to serve. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Simple side salad
1
10
Easy
1/3 cup 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 canned corn, drained (reduced salt if available) ½ cup canned kidney beans, drained and rinsed (reduced salt if available) 1 lemon or lime wedges
/SiteAssets/fiesta-salad.jpg
1. Mix together lettuce, tomatoes, capcisum, cucumber, red onion, avocado, corn and kidney beans. 2. Squeeze the lemon/lime over the salad and serve. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Fish with lentil and spinach salad
4
35
Easy
8 unpeeled baby potatoes, washed 400g can brown lentils, drained (reduced salt if availble) 2 cups (60g) baby spinach leaves 250g cherry tomatoes, quartered 3 spring onions, ends trimmed and chopped (including green tops) ⅓ cup chopped parsley (optional) Olive or Canola oil spray 4x 120g fillets firm white fish (fresh or frozen) Lemon wedges, to serve 1 tablespoon balsamic vinegar for dressing 1 teaspoon honey wholegrain mustard for dressing
/SiteAssets/fish-with-lentil-spinach-salad.jpg
1. 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.  2. While the potatoes are cooking, combine the brown lentils, spinach, tomatoes, spring onions and parsley in a large bowl.  3. In a separate small bowl combine balsamic vinegar and mustard to make a dressing. Mix dressing through the lentil salad.  4. Lightly spray a large non-stick frypan with oil and heat over medium heat. Add fish and cook each side for 2-3 mins or until golden and cooked through. 5. Serve fish with potatoes, lentil salad and lemon wedges.  Hint: you can use any type of fresh or frozen white fish available to you including barramundi, snapper, hake, ling, perch, mackerel, cod, seabass or trout. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
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[]
Mushroom, spinach and cheese omelette
1
15
Easy
2 eggs 1 tablespoon milk (reduced fat if available) Olive or Canola oil spray 4 button mushrooms, sliced ½ cup baby spinach leaves 1 tablespoon grated cheddar cheese (reduced fat if available) 1 tablespoon chopped chives Freshly ground or cracked black pepper, to taste
/SiteAssets/fluffy-spinach-and-mushroom-omelette.jpg
1. Place the eggs in a medium bowl.  Add the milk and mix well.  2. Spray a small non-stick frying pan with oil and place over medium heat. Add mushrooms and cook on medium heat for 3 mins until softened.  Add baby spinach and cook for a further minute until wilted.  Remove from pan and wipe pan clean.  3. Spray pan again and return to medium heat.  Pour in the egg mixture and cook for 2-3 mins or until surface is nearly firm.  4. Sprinkle the cheese, mushrooms, spinach, chives and pepper over half the omelette, then fold over the other side to enclose the filling.  Ingredient swaps: you could include any combination of vegetables in the omelette like asparagus, tomato or leek. You could also substitute the chives with other fresh herbs such as basil or parsley. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Berry yoghurt compote
2
10
Easy
1 cup (125g) frozen mixed berries or blueberries 1 punnet strawberries, hulled and sliced 1½ cups vanilla, plain or berry yoghurt (reduced fat if available) Optional: 3 tablespoons nuts, roughly chopped (we used almonds but any kind of nut will work like peanuts or walnuts)
/SiteAssets/fruits-of-the-forest-yoghurt-compote.jpg
1. Place frozen berries into a small saucepan and cook over medium heat, gently stirring until berries soften, approximately 3 to 4 mins.  2. Remove from heat and stir through strawberries.  Allow to cool for at least 5 minutes.  3. Divide half the berry mixture between two glasses.  4. Top with yoghurt, remaining berries and then more yoghurt.  Sprinkle nuts on top and serve. Ingredient swaps: you could also serve the berry mixture on 4 slices of raisin toast or fruit bread instead of with yoghurt. This could also be served as a dessert. 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[]
Vegetarian sandwich
2
10
Easy
4 slices wholegrain bread 1 cup baby spinach, rocket or lettuce leaves 2 small tomatoes, sliced ¼ small red capsicum, thinly sliced 8 basil leaves, roughly torn 4 slices cheese Optional: 2 teaspoons basil pesto ¼ cup drained semi-dried tomatoes, chopped ¼ cup drained marinated artichokes, chopped
/SiteAssets/gourmet-veg-sandwich.jpg
1. If using basil pesto, spread across 2 slices of bread. 2. Place the ingredients on two slices of bread and close with remaining slices to form a sandwich. 3. Cut sandwich in half.   Ingredient swaps: you can replace the basil pesto with any kind of spread like hummus, eggplant or avocado. You could also make this with any grilled vegetable leftovers like mushrooms, sweet potato or eggplant. This sandwich is also tasty when toasted. 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 (redduced salt if possible) 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 Optional: 1 long red chilli, seeded, finely chopped 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 450g pumpkin, peeled, cut into thick slices 420g brown lentils, drained and rinsed (reduced salt if available) ⅓ cup balsamic vinegar 150g baby spinach or mixed leaves 250g punnet cherry tomatoes, halved Optionl: 1/2 cup parsley, chopped
/SiteAssets/grilled-pumpkin-asparagus-chicken-salad.jpg
1. Spray a pan, grill or barbecue with oil, pre-heat to medium-high.  2. Place chicken in a small dish with ½ the crushed garlic and lemon juice. mix together and set aside to marinate. 3. Place asparagus on heated grill or pan and cook for 7 mins or until lightly charred, turning occasionally.  Remove and cut into pieces, then set aside.  4. Respray pan or grill and cook pumpkin in batches for 2-3 mins each side until charred and just tender. Remove from heat, cut into chunks and set aside. 5. Respray grill and cook chicken for 2-3 mins each side until cooked through.  6. In a small bowl combine lentils, remaining crushed garlic and balsamic and mix well. 7. To serve, divide spinach or salad leaves, tomatoes, lentils with dressing, asparagus and pumpkin among serving plates.  Sprinkle with parsley, top with chicken and serve. Hint: try using Japanese, Kent or butternut pumpkin (we used butternut). Ingredient swaps: add other chargrilled vegetables such as green beans, broccollini, cauliflower, zucchini, eggplant, capsicum or sweet potato. You could replace the lentils with drained cannellini beans, butter beans, chickpeas or four bean mix, try to choose reduced salt if available. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
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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
1. In a large bowl, mix together cooked rice, spring onions, capsicums, parsley and currants. 2. To make dressing, combine soy sauce, vinegar, honey, sesame oil and lemon juice in a cup. 3. Pour over salad and stir through well. 4. Place a metal steamer into a large saucepan with a few centimetres of water. 5. Add bok choy and bring to the boil. Steam with lid on for 3 minutes or until tender. 6. Meanwhile heat a griddle, barbeque grill or large non-stick frypan on high. 7. Lightly spray each side of salmon with oil, season with pepper. 8. Reduce heat to medium and cook salmon for 3 minutes each side until golden brown and just cooked. 9. Top rice salad with cashews then spoon onto serving plates. 10. 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.
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Homemade muesli
12
5
Easy
3 cups rolled oats 1/2 cup of your favourite raw nuts (e.g. peanuts, almonds, walnuts) 1 cup of your favourite dried fruits (e.g. saltanas, apricots, apple, raisins, cranberries) 1 cup of your favourite seeds (e.g. pumpkin, sunflower) Optional: ½ cup bran ⅓ cup coconut, desiccated or shredded
/SiteAssets/homemade-muesli.jpg
1. Mix together all ingredients - oats, nuts, seeds and dried fruit. 2. Serve with milk and/or yoghurt (reduced fat if available) and your favourite fruit. 3. Store mixture in an airtight container (at room temperature) for up to 6 months.   Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Homemade baked beans
4
25
Easy
Olive or Canola oil spray 1 medium onion, peeled and diced 2 cloves garlic, peeled and crushed 1 tablespoon tomato paste (reduced salt if available) 1 teaspoon smoked paprika 400g can diced tomatoes (reduced salt if available) 1 tablespoon tomato sauce (reduced salt if available) 1 tablespoon Worcestershire sauce 420g can cannellini beans or butter beans, rinsed and drained (reduced salt if available) Freshly ground or cracked black pepper, to taste 4 slices thick wholegrain bread, toasted Optional: 3 tablespoons finely chopped parsley
/SiteAssets/homestyle-baked-beans.jpg
1. Spray oil in a medium saucepan and cook onion and garlic over medium heat until softened. 2. Add the tomato paste and smoked paprika.  Stir through and cook for 1 minute.  3. 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.  4. Add in the beans and stir until heated through.  Remove from heat, mix in the parsley, pepper and serve on toast.  Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Melon and Kiwi Cup
4
10
Easy
1 cup rockmelon, cubed 3 kiwifruit, peeled and cut into wedges (about 1 cup) 400g low-fat vanilla yoghurt 4 tablespoons toasted muesli
/SiteAssets/honey-pannacotta-with-tropical-fruit-salsa.jpg
1. Layer fruit, yoghurt and muesli in 4 tall glasses. Ingredient swap Try the following combinations, banana and strawberries, mango and pineapple or apricots and grapes. Healthy Food Fast cookbook by the Department of Health Western Australia. www.gofor2and5.com.au. Recipes from Healthy Food Fast © State of Western Australia 2011, 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.
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Chicken 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 or sultanas (optional) 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[]
Light Hummingbird Muffins
18
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
1. Preheat oven to 200°C (180ºC fan forced). 2. Spray muffin tins with oil. 3. In a large bowl, beat eggs and sugar together with an electric mixer on high speed for 2 minutes until light and creamy. 4. Gently mix in yoghurt, vanilla, bananas and pineapple with juice. 5. Sift flour and cinnamon onto the batter then stir to combine but do not over mix. 6. Spoon mixture into prepared muffin tins (3/4 full) and top with a walnut half. 7. Bake mini-muffin tins for 20 minutes and larger muffins for 25 minutes or until a skewer inserted in centre comes out clean. 8. 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[]
Mexican bean tortilla
2
20
Easy
440g can red kidney beans, rinsed and drained (reduced salt if available) ½ red capsicum, seeded and finely chopped 1 tomato, diced ½ cup chopped coriander ½ cup grated cheddar cheese (reduced fat if available) 4 wholegrain or reduced-fat tortillas or soft wraps (20cm) Optional 2 spring onions, trimmed, chopped (including green tops) ½ teaspoon ground cumin or coriander ½ teaspoon smoked paprika
/SiteAssets/mexibean-tortilla-wrap.jpg
1. Mix all ingredients except tortillas in a large bowl. 2. Spread 1 cup of bean mix on one side of each tortilla, then fold over the other side to enclose filling. 3. Place in a heated sandwich press and toast for 2 minutes or until crisp and cheese melted. If you don't have a sandwich press, you can heat on a pan on the stove (approx. 1 min each side). 4. Cut each tortilla into 3 triangles and serve immediately. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Beef and Coleslaw 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 tablespoon Worcestershire or tomato 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 (optional), 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
Beef patties 1. Slice bread rolls closer to the base so that the top 2/3 will form a lid. 2. Carefully remove some of the bread from inside of the roll lid, leaving the outside intact. 3. Crumble removed bread to make ¾ cup of breadcrumbs and place in a medium sized bowl with mince, discard excess bread. 4. Add half the onion to a medium-sized bowl along with parsley, Worcestershire or tomato sauce, and mince. 5. Season with pepper and combine well using clean hands. 6. Divide mince mixture into 8 portions and shape each into round patties the same diameter as bread rolls. 7. 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. Coleslaw 1. Mix together yoghurt, mayonnaise and mustard in a large bowl. 2. Add remaining onion, carrot, cabbage and capsicum, combine well with dressing and set aside. 3. Just before serving, toast both sides of buns in a toaster or on a grill. 4. To assemble burger, place toppings onto the roll base and then add the coleslaw. 5. 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. Ingredient swap • 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
1. Mix ¼ cup of orange juice and 2 teaspoons seasoning in a non-metal dish. 2. Add steaks, turning to coat in juice mixture. 3. Cover and set aside for 20 minutes to marinate. 4. In a large heatproof bowl combine onion, apricots, couscous, cumin or dried coriander and remaining teaspoon of seasoning. 5. In a small bowl, combine remaining ¼ cup of orange juice and boiling water. 6. Add the orange juice mixture to couscous mix, cover and set aside. 7. Place a metal steamer into a large saucepan with a few centimetres of water. 8. Add beans and broccoli and bring to the boil. 9. Steam with the lid on for 5-6 minutes or until bright green and tender. 10. 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. Ingredient swap • 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[]
Apple porridge
4
13
Easy
2 cups rolled oats 4 cups water 1 apple, cored and thinly sliced low-fat milk, to serve
/SiteAssets/apple-porridge.jpg
Microwave 1. Combine all ingredients in a microwave-safe bowl with high sides. 2. Microwave on HIGH for 8 minutes, stopping and stirring every 2 minutes. Stove top 1. Combine all ingredients in a small saucepan over medium heat. 2. Bring to a slow boil and then reduce the heat to low. 3. Cook porridge, stirring for 10 minutes or until thick. Serving suggestion: Serve with milk.
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 of your favourite raw nuts (e.g. peanuts, almonds, walnuts) 2 tablespoons of your favourite dried fruits (e.g. saltanas, apricots, apple, raisins, cranberries)
/SiteAssets/overnight-no-cook-fruity-oats.jpg
1. In a 1-litre container, add oats, milk and yoghurt. Mix until well combined.  2. Add peaches, nuts and dried fruit. Gently stir.  3. Cover container and refrigerate overnight.   Ingreident swap: substitute peaches with your favourite fruit (fresh, frozen, canned or dried). Hint: you can heat in the microwave on HIGH for 45 seconds to make a warm breakfast. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Quick and tasty porridge
2
10
Easy
⅔ cup rolled oats 1 cup milk (reduced fat if available) ⅓ cup water 1 apple, and grated with skin on 2 tablespoons sultanas Pinch of ground cinnamon Optional: 1 teaspoon finely grated orange rind
/SiteAssets/perfect-porridge.jpg
1. Place all ingredients into a large microwave-safe bowl and mix well.  2. Cook in the microwave on HIGH for 3 mins.  3. Stir porridge, then cook on HIGH for a further 2 mins.  4. Set aside for a few minutes.  Sprinkle with extra cinnamon, to taste.  Hint: If you don't have a microwave, you casn cook this on the stovetop. Put the oats, milk and water in a saucepan and keep it on a medium flame for -2 mins while stirring. Add more milk or water if needed for a smooth consistency. Ingredient swaps: replace apple with frozen berries or banana.  You can also add in other dried fruit like 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 mushrooms (fresh or canned) 1 tablespoon basil pesto 4 wholegrain English muffins, halved fresh basil leaves, torn, to serve
/SiteAssets/pesto-baked-mushrooms-with-roast-tomatoes.jpg
1. Preheat oven to 180°C (160°C fan forced).  2. Place tomatoes on a tray lined with baking paper and drizzle with vinegar.  3. Trim mushroom stems and spread pesto onto the underside of the mushrooms.  Add mushrooms to the tray and bake for 20 mins.  4. Toast muffins and place on plates.  Top muffins with mushroom, divide tomatoes between plates and sprinkle with basil. Serve immediately. Ingredient swap: you can use 4 larger tomatoes if you prefer.  Cut a thin slice off the base of each so they sit flat while baking. You can also swap the muffins for wholegrain bread. 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 90 g cooked or BBQ chicken breast 1/4 medium Lebanese cucumber, thinly sliced 1/4 medium red capsicum, thinly sliced Optional: 1-2 teaspoons basil pesto 1/4 cup sprouts
/SiteAssets/pesto-chicken-wrap.jpg
1. Spread pesto down the centre of the wrap. 2. Layer ingredients, fold the wrap over and roll up. 3. Serve fresh. Ingredient swaps: You can replace the basil pesto with any kind of spread like hummus or avocado. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Eggs on a muffin with asparagus
2
20
Easy
1/3 cup low-fat natural yoghurt 1 tablespoon lemon juice 2 teaspoons white vinegar 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 seed removed Cracked black pepper 1 tablespoon chives, chopped (optional) Chopped chives, extra, to serve (optional)
/SiteAssets/poached-egg-with-asparagus-and-yoghurt-chive-dressing.jpg
1. To make dressing, combine yoghurt, lemon juice, vinegar and chives in a small bowl.  Divide between two small bowls. 2. Fill a large frypan with water and bring to the boil.  Add asparagus and simmer over a medium heat for 2 minutes or until bright green and tender.  Drain and set aside.  3. To poach the eggs, bring frypan back to the boil and add extra vinegar.  Break one egg into a separate cup.  Keep water simmering, then stir in one direction to create a whirlpool.  Tip the 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. Repeat with remaining egg.  Or you could scramble or fry the eggs instead. 4. Toast English muffin and spread each half with avocado. 5. Place on a plate with asparagus and dressing.  Top muffin with poached egg, season with black pepper and sprinkle with extra chives.  6. Serve immediately. Variation: you could use a microwave to cook the asparagus. Place in a covered dish with 1 tablespoon water on HIGH (100%) for 2 minutes until just tender.  To poach eggs using a microwave, half fill a mug 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 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 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 150g 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 cannellini or butter beans, drained (reduced salt if available)
/SiteAssets/pork-medallions-with-chargrilled-potato-salad.jpg
1. Combine orange juice, vinegar and mustard together in a cup.  Pour half the mixture into a non-metal dish, add pork and marinade. Cover and refrigerate from between 30 mins to 3 hours.  2. Microwave potatoes in a covered bowl with a tablespoon of water for 10-12 mins on HIGH or until just tender.  Allow to cool slightly then cut each in half.  3. Spray a barbecue, char-grill or pan with oil and heat to medium-high heat.  Cook potatoes for 4-5 mins each side until lightly charred, set aside.  4. Drain pork well and discard marinade.  Grill pork for 5-7 mins on each side or until cooked to your liking.  Remove from heat, cover and set aside to rest for 5 minutes.  5. Place salad leaves, capsicum, onion, tomatoes, beans and potatoes in a large bowl.  Pour over remaining orange dressing and toss to combine.  6. 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
1.Spray a large non-stick saucepan with oil and place on medium to high heat. 2.Cook onion and carrot for 3 minutes, stirring occasionally; add garlic and stir 1 minute. 3.Meanwhile, place potatoes covered with water in a large saucepan over high heat, bring to the boil and simmer for 10 minutes until soft. 4.Add mince to onion mixture and brown for 5 minutes, stirring to break up lumps. 5.Sprinkle over flour, season with pepper and stir well; mix in mushrooms, thyme and add stock. 6. Reduce heat to medium; simmer covered for 15 minutes, or longer if time permits, stirring occasionally until thickened slightly. 7. Drain cooked potatoes and mash with milk until smooth. 8. Divide meat mixture between 4 small 1½ -cup capacity overproof bowls. 9. Spread mash evenly over mince to the edge of each dish. 10. 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[]
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 2 pieces of cheese
/SiteAssets/roasted-pumpkin-and-salad-sandwich.jpg
1. 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. 2. In a small bowl, lightly mash the avocado with a fork. Spread avocado onto 2 slices of bread. 3. Top the bread with carrot, lettuce, cheese 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, 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
1. Preheat oven to 200°C (180°C fan forced). 2. Spray a 12-hole, ½-cup capacity muffin pan with oil. 3. Spray a non-stick frying pan with oil and place on medium heat. 4. Add leek and cook for 3 minutes, stirring occasionally, until softened. 5. Add pumpkin, spray with oil and stir to coat vegetables. 6. Add ½ cup water, cover pan and steam for 10 minutes until just tender. 7. Meanwhile, in a medium sized jug, whisk together eggs and milk; season with black pepper. 8. Remove pumpkin mixture from heat and stir through feta and basil. 9. Place muffin pan on a flat baking tray then spoon pumpkin mixture evenly into 12 holes. 10. Carefully pour over egg mixture to almost fill muffin holes. 11. Bake for 25 minutes, or until firm and golden. 12. Cool in the pan for 5 minutes before turning on a wire rack. 13. 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, wholemeal lebanese bread 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. 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 corn kernels, drained (salt reduced if available) 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
1. Place couscous in a small heatproof bowl, pour over boiling water; cover and set aside for 3 minutes. 2. Into a large bowl combine tuna, corn, peas, spring onions and coriander. 3. Fluff couscous with a fork to separate grains and stir through sweet chilli sauce, lemon juice and curry powder.  4. Add couscous to salad ingredients, mix well and serve. Variation: replace couscous with 2 cups of brown rice. You can also use a can of 4-bean mix, chickpeas or cannellini beans, try to buy salt reduced is possible. You can also add in a diced avocado. 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
1. Lay the wrap bread slices on a flat working surface. 2. Spread 1 tablespoon cream cheese on each wrap, leaving a 1 cm border. 3. Layer each colour of fruit in a row to make a "rainbow". 4. 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 corn kernels, drained (reduced salt if available) 1x 420g can four bean mix, drained (reduced salt if available) 250g punnet cherry tomatoes, halved 1 medium red capsicum, seeded and cut into thin strips ½ red onion, peeled and finely chopped ½ cup flat-leaf parsley, finely chopped (optional) ½ cup basil leaves, shredded (optional) Dressing: 1½ tablespoons Dijon mustard ½ tablespoon honey ½ tablespoon white vinegar or white wine vinegar ½ tablespoon water
/SiteAssets/rainbow-pasta-salad.jpg
1. Bring a medium-sized saucepan of water to the boil.  Add beans and simmer for 2 minutes until they are bright green.  Remove beans and place under cold water. You can also cook the beans in the microwave on HIGH (100%) for 2 minutes with a tablespoon of water. Make sure to use a microwave-safe bowl.  2. Add pasta to the boiling water and cook according to packet directions until just tender. 3. Drain well and add to a large serving bowl with drained beans and remaining salad ingredients.  4. In a small jug, mix together dressing ingredients then pour over salad.  Toss until well combined. 5. Serve immediately or enjoy cold the next day for lunch. Variation: replace tinned corn with kernels removed from 1 fresh cob. Steam or microwave the corn on the cob on HIGH (100% power) for 3 minutes. You can also add a small chopped avocado to this recipe. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Raisin toast with fruit and ricotta
2
6
Easy
4 slices raisin toast or fruit bread ½ cup smooth low-fat ricotta cheese 2 teaspoons honey (optional) ½ teaspoon ground cinnamon 1 large banana, sliced 125g strawberries, sliced
/SiteAssets/raisin-toast-with-a-fruity-ricotta-topping.jpg
1. Toast the slices of fruit bread.  2. If adding honey, mix ricotta with honey in a small bowl.  3. 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 or tomato sauce (salt reduced if available) 90 g roast beef, sliced 4 slices canned beetroot 1/2 medium carrot, grated 1 handful greens like baby spinach or lettuce leaves, washed
/SiteAssets/roast-beef-and-chutney-sandwich.jpg
1. Spread chutney onto one slice of bread 2. Add other ingredients in the order listed. 3. Top with the remaining slice of bread and serve. Hint: try to make sure the beetroot and carrot aren't touching the bread to avoid a soggy sandwich. 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
1. Preheat oven to 220ºC (200 ºC fan forced). 2. 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. 3. Meanwhile heat chicken stock in a covered, medium-sized saucepan. 4. Spray a large non-stick frypan with oil and place on high heat; cook onion for 3 minutes until softened, stirring often. 5. Add garlic, risoni and pepper and cook for 1 minute. 6. Pour risoni mixture into hot stock, stir well and simmer, covered for 15 minutes or until all liquid is absorbed and pasta is tender. 7. Remove from heat to cool thoroughly; stir through cucumber and rocket just prior to serving. 8. Preheat chargrill or barbeque grill. 9. Place paprika, cumin, and cayenne into a zip-lock bag and shake to combine. 10. Add kangaroo pieces to the bag, turning to coat each side in spice mix. 11. Cook kangaroo on hot grill on one side for 3-4 minutes until juices are visible on the meat surface. 12. Turn and repeat on remaining sides until cooked medium or to your liking. 13. Remove to a plate, cover and allow meat to rest for 5 minutes before slicing thinly. 14. 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[]
Salad Nicoise
4
36
Easy
500g small potatoes, quartered 4 eggs 200g baby green beans, ends trimmed 1 small Cos lettuce 425g can tuna in springwater 200g grape or cherry tomatoes, halved 8 pitted black olives (optional) 1/3 cup French salad dressing 2 slices wholegrain bread, crusts removed (optional) Olive oil cooking spray (optional)
/SiteAssets/salad-nicoise.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. Divide lettuce leaves between 4 serving bowls, top with flaked tuna, potatoes, eggs, beans, tomatoes and olives. 5. Drizzle with dressing and serve straightaway. Hint: try adding croutons to your salad. 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. Sprinkle onto the salad. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Salmon salad wrap
1
10
Easy
1 wholemeal bread wrap 1 tablespoon spreadable cream cheese (reduced fat if available) 1 medium tomato, sliced 6 slices cucumber 1 cup baby spinach or rocket leaves 105g can pink salmon in springwater or oil, drained
/SiteAssets/salmon-salad-wrap.jpg
1. Place bread on a flat surface and spread cream cheese evenly over the wrap bread.  2. On one edge, layer the tomato, cucumber, baby spinach leaves and salmon.  3. Roll bread up tightly to enclose filling and cut in half.  Variation: you can use a combination of other vegetables like grated carrot, asparagus, sliced mushrooms, spring onions, capsicum or lettuce.  You could also replace salmon with canned tuna in spring water or substitute with a sliced boiled egg. Hint: 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 sandwich
1
5
Easy
2 slices wholegrain bread ½ cup baby spinach leaves 1 egg, hard boiled and shell removed 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
1. Put spinach leaves over one slice of bread.  2. To boil the egg, place in a small saucepan and cover with cold water. Bring the water to the boil over high heat. Boil for 3 minutes for a soft-boiled egg, 6 minutes for a medium-boiled egg, and 8 minutes for a hard-boiled egg. 3. In a small bowl, mash egg and avocado together. Add yoghurt, mustard and lemon juice and mix well.  4. Spread over the remaining bread slice and top with other bread slice. 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 (you can use cold sliced chicken or homemade grilled chicken) 1 pineapple ring, fresh or canned (in natural juice if available) 1 small tomato, sliced 1 medium lettuce leaf, roughly torn 1 tablespoon mayonnaise (reduced fat if available)
/SiteAssets/hawaiian-chicken-roll.jpg
1. Cut bread roll in half.  2. Over the base, add chicken slices, pineapple, tomato and lettuce leaf.  3. 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
1. In a small bowl, mix hummus and celery. 2. Spread over 1 slice of bread.  3. Add cucumber slices, grated carrot, tomatoes and lettuce leaf.  4. Top with remaining bread. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Mexicorn salsa toast topper
1
10
Easy
1 slice wholegrain bread, toasted 2 tablespoons reduced-salt corn kernels ⅓ Lebanese cucumber, chopped 1 tablespoon coriander, roughly chopped 2 slices red onion, finely diced 1 tablespoon no-added-salt red kidney beans Chilli flakes, optional
/SiteAssets/mexicorn-salsa-toast-topper.jpg
In a bowl, mix all the topper ingredients. Spread over toast and serve. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.  
System.String[]
Pesto toast topper
1
10
Easy
1 slice wholegrain bread, toasted ½ medium tomato, diced ½ spring onion (including green top), diced 2 tablespoon reduced-fat ricotta or low-fat cottage cheese ½ tablespoon basil pesto
/SiteAssets/pesto-toast-topper.jpg
1. Mix tomato, onion and ricotta in a small bowl. 2. Spread toast with pesto and top with tomato mix. 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 tablespoons ricotta (reduced fat if available) ½ banana, sliced 1 strawberry, sliced 2 tablespoons blueberries
/SiteAssets/fruity-mix-toast-topper.jpg
1. Spread ricotta cheese on toast. 2. Top with banana, strawberry and blueberries. 3. Serve immediately. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
System.String[]
Avocado and tomato toast
1
10
Easy
1 slice wholegrain bread, toasted 1 tablespoon avocado 1 medium tomato, sliced ½ tablespoon basil leaves, roughly torn (optional) freshly ground black pepper, to taste
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1. Spread avocado on toast. 2. Top with tomato, basil and pepper. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
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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
1. Heat oil in a large pot and fry onion, garlic, cumin and curry powder for 2 minutes. 2. Add the rest of the ingredients and simmer for 10 minutes or until the vegetables are just soft. 3. Use a stick blender, normal blender or food processor to blitz the soup till smooth. Add more water if you prefer a runnier soup. 4. Serve with a slice of toast and a spoonful of yoghurt. Tip • 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.
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Egg and Veggie Breakfast
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
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1. Place the potato and sweet potato into a saucepan. 2. Cover with water and boil for 5-7 minutes or until tender. 3. Drain and set aside. 4. Lightly spray a large non-stick pan with oil and heat on high. 5. Add onion and garlic. 6. Cook onion about 2 minutes or until softened. 7. Add zucchini, capsicum, chickpeas and corn. 8. Cook for 8 minutes until starting to brown, stirring often. 9. Remove vegetable mix from pan and wipe out the pan. 10. Lightly spray with oil. 11. Add potato and sweet potato to the pan. 12. Cook for 5 minutes on medium heat without stirring. 13. Flip and cook on the other slide for a further 5 minutes, till browned. 14. Add vegetable mix to the pan. 15. Add smoked paprika and mix well, cooking for 2 minutes. 16. Season with freshly ground pepper and parsley and toss well. 17. Remove and serve immediately topped with an egg. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
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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
1. Mix sauces and vinegar in a small bowl. 2. Add pork, stir to coat and set aside to marinate. 3. To prevent burning, cover skewers in a shallow bowl with water. 4. Preheat barbecue grill on high heat. 5. Thread pork and vegetables alternately onto skewers, ending with mushrooms. 6. Spray skewers with oil and barbecue each side for 2 minutes until pork is cooked through, basting kebabs with remaining marinade occasionally. 7. 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. Ingredient swap • Replace fresh pineapple with pineapple chunks canned in natural juice   Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
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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
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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.
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Fruit crumble
6
30
Easy
800g can solid pack apples (any fruit canned in natural juice) 1/2 cup wholemeal flour (plain or self-raising) 1/4 cup sugar (white or brown) 1/4 cup desiccated coconut 1/3 cup rolled oats (traditional or quick cooking) 3 tablespoons margarine
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1. Place apple into an oven proof dish. 2. Place all dry ingredients into a bowl and rub in the margarine. 3. Sprinkle crumble mix over apple and place in a moderate oven (about 180°C). 4. Bake for about 20 minutes or until the crumble is lightly browned. 5. Serve with reduced fat yoghurt or custard. This recipe was published in Quick Meals for Kooris at Home resource by Nutrition Services, Central Coast Local Health District.
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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 20 mint leaves
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1. Preheat oven to 200ºC (180C fan forced). 2. Coat chicken in tandoori paste then place in a medium baking dish or onto an oven tray lined with baking paper. 3. Bake for 15-20 minutes until cooked through. 4. Once cool enough to handle, slice thinly. 5. Combine yoghurt with extra tandoori paste; spread 2 teaspoons evenly on each wrap. 6. Layer equal amounts of chicken, cucumber, and capsicum on one edge of each wrap, top with a row of mint leaves. 7. 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.
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Tutti fruity grape ice blocks
4
245
Easy
200g seedless grapes 2 cups no-added-sugar apple and blackcurrant juice
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1. Divide the grapes amongst 4 plastic cups or ice block moulds. 2. Fill each cup with ½ cup of juice. 3. Secure lids on moulds or insert paddle pop sticks and freeze for 4-6 hours or overnight until solid. 4. Stand at room temperature for a few minutes before removing from mould. Note: You may end up with more ice blocks depending on the size of your plastic cup or ice block mould. Variation • Place any combination of finely diced fruit into mould including: mango, blueberries, strawberries, seedless watermelon, rockmelon, kiwifruit, drained canned peaches, apricots or pineapple in natural juice, and passionfruit pulp. Top with an unsweetened fruit juice such as orange, pineapple, apple and blackcurrant or apple and cranberry. • For stripes of colour half fill moulds with one fruit, freeze for 4 hours or overnight then fill with a different flavour or colour of fruit or fruit yoghurt before freezing Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
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Tutti fruity mango raspberry ice blocks
4
245
Easy
Flesh from 1 mango 1 banana, peeled 200g low-fat mango yoghurt 24 raspberries, fresh or frozen
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1. Place all ingredients into a blender and blend until smooth. 2. Pour into 4 plastic cups or ice block moulds. 3. Secure lids on moulds or insert paddle pop sticks and freeze for 4-6 hours or overnight until solid. 4. Stand at room temperature for a few minutes before removing from mould. Note: You may end up with more ice blocks depending on the size of your plastic cup or ice block mould. Variation • Place any combination of finely diced fruit into mould including blueberries, strawberries, seedless watermelon, rockmelon, kiwifruit, drained canned peaches, apricots or pineapple in natural juice, and passionfruit pulp. • Top with an unsweetened fruit juice such as orange, pineapple, apple and blackcurrant or apple and cranberry. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced
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Tutti fruity watermelon ice blocks
4
245
Easy
200g watermelon flesh 200g low-fat vanilla yoghurt 8 mint leaves
/SiteAssets/tutti-fruity-popsicles.jpg
1. Place all ingredients into a blender and blend until smooth. 2. Pour into 4 plastic cups or ice block moulds. 3. Secure lids on moulds or insert paddle pop sticks and freeze for 4-6 hours or overnight until solid. 4. Stand at room temperature for a few minutes before removing from mould. Note: You may end up with more ice blocks depending on the size of your plastic cup or ice block mould. Variation • Place any combination of finely diced fruit into mould including: mango, blueberries, strawberries, rockmelon, kiwifruit, drained canned peaches, apricots or pineapple in natural juice, and passionfruit pulp. • Top with an unsweetened fruit juice such as orange, pineapple, apple and blackcurrant or apple and cranberry. • For stripes of colour half fill moulds with one fruit, freeze for 4 hours or overnight then fill with a different flavour or colour of fruit or fruit yoghurt before freezing Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
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Tutti fruity blueberry ice blocks
4
245
Easy
200g blueberries 200g low-fat vanilla yoghurt
/SiteAssets/tutti-fruity-popsicles.jpg
1. Mix blueberries and yoghurt. 2. Divide between 4 cups or ice block moulds. 3. Secure lids on moulds or insert paddle pop sticks and freeze for 4-6 hours or overnight until solid. 4. Stand at room temperature for a few minutes before removing from mould. Note: You may end up with more ice blocks depending on the size of your plastic cup or ice block mould. Variations • Place any combination of diced fruit into mould including: mango, blueberries, strawberries, seedless watermelon, rockmelon, kiwifruit, drained canned peaches, apricots or pineapple in natural juice, and passionfruit pulp. • Top with an unsweetened fruit juice such as orange, pineapple, apple and blackcurrant or apple and cranberry. • For stripes of colour half fill moulds with one fruit, freeze for 4 hours or overnight then fill with a different flavour or colour of fruit or fruit yoghurt before freezing Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
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French toast with berries and nuts
4
25
Easy
2 eggs ½ cup milk (reduced fat if available) 1 tablespoon sugar ½ teaspoon vanilla extract (optional) 4 thick slices wholegrain bread (or 8 small) 1 cup raspberries (we used frozen) 1 cup vanilla yoghurt (reduced fat if available) 1/3 cup roughly chopped unsalted nuts of your choice (we used pistachios)
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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 nuts. Hint: you can make this recipe with strawberries or blueberries (fresh or frozen) as they are all rich in antioxidants. Adding nuts like walnuts, almonds, peanuts or pistachios are a good way to add a healthy crunch and heart healthy fats. Health tip: traditional French toast is made with white bread, fried in butter and coated with sugar or jam. This version is healthier because it's made with wholegrain bread and uses milk, yoghurt and fruit instead of butter and jam.
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Japanese pancakes (Okonomiyaki)
4
60
Difficult
1 tablespoon oil 1 medium onion, sliced finely 250g (¼ green cabbage) shredded 1 medium carrot, grated 2 cloves garlic, crushed ½ cup canned corn, drained (reduced salt if possible) 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
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1. Prepare vegetables (chop, dice). 2. Heat oil in a large non-stick pan. Add onion, cabbage and carrot and cook for 5 minutes until softened. 3. Add garlic, corn, mushrooms, spring onions and tofu and cook for a further 5 minutes, stirring frequently. 4. Remove vegetables from pan into a large bowl and set aside. 5. In another medium bowl, whisk together flour and water. Add eggs and whisk until smooth. 6. Add vegetable mixture to the batter and mix well. 7. Heat pan over medium heat. Using a soup ladle, spoon batter into the pan. Aim for pikelet sized pancakes (about 3 at a time) and cook 2-3 minutes each side. Repeat for remaining batter. 8. Serve pancakes garnished with sweet chilli and mayonnaise and a fresh green salad on the side. Hint: you could try addding leftover roast meat or chicken instead of (or as well as) tofu.
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Easy fish chowder
4
40
Easy
2 teaspoons olive or canola oil 1 leek, finely sliced and then washed 2 large or 4 medium potatoes 1 litre (4 cups) fish stock or chicken stock (reduced salt if available) 420g can of corn or creamed corn (no added salt if available) 2 cups frozen peas 375g can evaporated milk (reduced fat if available) 500g fish e.g. fresh trout, salmon, white skinnless fish (or frozen and thawed), canned salmon or canned tuna
/SiteAssets/crab-and-corn-chowder.jpg
1. Chop fish into chunks (small enough to be picked up in a spoon). 2. Wash, peel and grate potatoes. No need to peel smooth skinned potato. 3. Heat oil in a large saucepan. Add leek and potato and gently cook with the lid on until soft, stirring as needed. 4. Add stock, fish, corn and peas. Simmer gently until fish is cooked (about 5 mins). If using canned fish, add now and heat for about 2 mins. 5. Add the evaporated milk, heat through and serve. This recipe was published in Quick Meals for Kooris at Home resource by Nutrition Services, Central Coast Local Health District.
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Tuna pasta bake
4
60
Medium
2 tablespoons oil 250g pasta (your choice of pasta) 1 onion 2 teaspoon minced garlic or 2 garlic clove 1 stalk celery 1 zucchini 2 cups (200g) broccoli 3 tablespoons plain flour 2 cups milk (reduced fat if available) 1/3 cup grated parmesan 1 cup chicken stock (reduced salt if available) 1 x 425g can tuna in springwater, drained Zest and juice of 1 lemon 2 parsley stalks chopped or 1 teaspoon dried parsley or 1 teaspoon of parsley paste (optional) 1/2 cup grated cheese (reduced fat if available) 1/3 cup wholemeal breadcrumbs
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1. 1. Preheat the oven to 180°C. Add 1 tablespoon of oil to a baking tray. 2. Dice the onion by removing the outer skins and chop into small pieces. Place in a small bowl for later. 3. If using fresh garlic, remove the outer skin and chop cloves into very small pieces. Add to bowl with the onion. 4. Chop vegetables into small bite sized pieces. Place in a separate bowl for later. 5. Cook pasta as per packet directions but stop cooking a few minutes early so pasta is still firm. Drain and set aside. 6. Heat 1 tablespoon of oil in a large fry pan. Add the onion, garlic, celery, zucchini and broccoli and cook 5-10 minutes until the vegetables are soft. 4. Slowly mix in the flour and cook for 1 minute. Slowly add the chicken stock then milk and stir to prevent lumps. Cook gently for 5-10 minutes until thickened, then add in parmesan. 5. Remove from the heat and add in the tuna, pasta, parsley and lemon zest and juice. Transfer mixture to the baking dish. 6. Combine the breadcrumbs and cheese in a small bowl. Sprinkle over the top of the pasta mixture. 7. Bake for 30 minutes until golden. Hint: You could serve this with a simple side salad like chopped tomato, lettuce and cucumber. You could also replace the fresh vegetables with 2 cups of frozen vegetables.
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Sweet chilli chicken and noodle salad
4
25
Medium
200g dry rice noodles or fresh egg, rice or udon noodles 2 cups chopped cooked skinless chicken breast 1 red capsicum, cut into thin strips 200g snow peas, cut into thin strips (optional) 5 green shallots, thinly sliced (optional) 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 (optional)
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1. Prepare noodles as directed on packet. Drain, rinse under cold water then drain again. If using dry noodles, chop roughly with kitchen scissors. 2. Combine noodles, chicken, capsicum, snow peas, shallots and coriander. 3. To make dressing, mix 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 (optional) Hint: to toast sesame seeds, stir over heat in a small ungreased frypan until light golden. Take care not to burn them.
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Wholemeal vegetable pizza
4
25
Easy
1 red capsicum or small can capsicum (no added salt if available) 1 punnet (125g) cherry tomatoes 6 small button mushrooms or small can of mushrooms 1 cup canned pineapple pieces (fresh or canned in natural juices) 4 wholemeal Lebanese breads ½ cup of bottled tomato puree (also called passata) or pizza sauce or tomato paste (all no added salt if available) 2 cups grated cheese (reduced fat if available)
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1. Preheat oven to 220°C. 2. Remove seeds from capsicum if using fresh capsicum and chop into small pieces. If using canned capsicum, open can and drain. 3. Slice capsicum, tomatoes, mushrooms, pineapple and onion into thin pieces. 4. Before adding toppings, bake wholemeal Lebanese bread in the oven for 2-3 minutes. 5. Remove and spread sauce over the bread, place on capsicum, mushrooms, pineapple and onion then sprinkle with cheese. 6. Place in the oven and cook for about 10 minutes until the cheese is melted. Hint: Making pizza is a great recipe to get the kids or teens involved in the kitchen Serve this pizza with a side salad using the salad ingredients from this recipe. For a non-vegetarian option, add cooked chicken. For a little bit of spice, add some dried chilli flakes when you add the grated cheese. You can swap or add vegetables to your pizza such as: - 1 small eggplant, chopped into thin slices - 1 garlic clove, peel garlic, finely chopped - 1 onion, peel onion and chop into thin slices - 1 small can baked beans (no added salt if available). This recipe was published in Quick Meals for Kooris at Home resource by Nutrition Services, Central Coast Local Health District.
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Bread and butter pudding
4
45
Easy
4 slices wholemeal bread 2 eggs 2 cups milk (reduced fat if available) 2 tablespoons sugar Margarine to thinly spread on bread
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1. Thinly spread margarine on bread 2. Cut slices of bread in half or into triangles and place in a baking dish. 3. Beat the eggs, milk and sugar together then pour over the bread. 4. Bake in a moderate oven (about 180°C) for about 30 minutes or until set (a knife inserted in centre should come out clean). 5. Remove from oven as soon as cooked. This recipe was published in Quick Meals for Kooris at Home resource by Nutrition Services, Central Coast Local Health District.
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Mince rissoles
6
40
Medium
500g minced meat (beef, lamb, kangaroo) 1 medium onion chopped 2 eggs 2 tablespoons of tomato sauce (no added salt if available) 1 cup rolled oats or crushed breakfast biscuit
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1. Mix all the ingredients together. 2. Make about 15 rissoles by rolling about 2 tablespoons of mix in your clean hands to make a ball and then flatten to make a rissole shape. Smooth out any cracks with your hands. 3. Grease a frying pan or an electric frypan with a small amount of oil. 4. Place rissoles in pan and cook using moderate heat for about 8 to 10 minutes on each side. 5. Cooking time depends on how thick your rissoles are. They will be cooked when no longer pink inside and the outside is browned. 6. Serve with half a plate of mixed vegetables or salad. This recipe was published in Quick Meals for Kooris at Home resource by Nutrition Services, Central Coast Local Health District.
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Stir-fry kangaroo and vegetables in oyster sauce
4
45
Easy
500g kangaroo fillet 5 cups of a variety of vegetables (fresh, frozen or canned) 2 teaspoons minced garlic 2 teaspoons minced ginger ¼ cup oyster sauce ¼ cup soy sauce (reduced salt if available) 2 tablespoons oil
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1. Cut kangaroo fillet into thin slices. 2. Cut vegetables into thin slices or strips. 3. Mix together the garlic, ginger, oyster sauce and soy sauce. 4. Heat the oil in a large frypan, add meat. Cook, using moderate to high heat, for 5 to 10 minutes (depending on the size of meat pieces). Stir all the time. 5. Add vegetables and sauce mix to the meat and cook for another 5 minutes or until vegetables are just tender. Stir all the time. 6. Serve with rice or pasta. Ideas and hints - Cook in a frying pan, electric frypan, wok or a large saucepan. - Fresh garlic and ginger can be used. - You could add mixed herbs or bush spice to the sauce mix (step 2). - If serving 10 people, double the ingredient amounts and cook the meat in batches. This recipe was published in Quick Meals for Kooris at Home resource by Nutrition Services, Central Coast Local Health District.
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Fish cakes
4-6
40
Easy
5 medium potatoes, cooked and mashed 425g can of tuna or salmon (no added salt if available), drained and mashed 2 eggs, beaten 1 onion, chopped 1 cup dry breadcrumbs (use gluten free if you have Coeliac disease) 1/3 cup frozen peas 1/3 cup canned corn (no added salt if available), drained
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1. Mix together the potato, fish, onion, peas, corn and egg. 2. For each fish cake, roll about 2 tablespoons of the mix in breadcrumbs. Flatten slightly. 3. Pour a small amount of oil into the frying pan. Using moderate heat, cook the fish cakes for about 5 minutes on each side. 4. Serve with vegetables or a side salad. Hint: For a flavour change, you could add 2 teaspoons of curry powder. Any leftover fish cakes can make a tasty sandwich filling. This recipe was published in Quick Meals for Kooris at Home resource by Nutrition Services, Central Coast Local Health District.
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Vegetarian burgers
4
15
Easy
6 medium potatoes, cooked and mashed 1 red capsicum, chopped finely 400g can of butter beans, drained and mashed 1 clove garlic, crushed 2 large eggs, beaten 1/2 cup of rolled oats or fresh breadcrumbs
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1. Mix all ingredients together. 2. Use about 2 tablespoons of mixture to make each burger pattie. 3. Place onto a greased oven tray or use baking paper. 4. Bake in a moderate oven (about 180°C) for about 30 minutes. Cooking time will depend on the size of the burgers. 5. Serve on a hamburger bun along with extra veggies like lettuce, fresh tomato and beetroot. Hint: burgers can also be cooked in a frying pan, electric frypan or on a barbeque. Ingredient swaps: red capscium could be replaced with 1 cup of cooked, mashed sweet potato. This recipe was published in Quick Meals for Kooris at Home resource by Nutrition Services, Central Coast Local Health District.
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Family mince
6
30
Medium
500g minced meat (beef, lamb or kangaroo) ¼ cabbage, chopped or shredded ½ cup celery or green beans, cut into small pieces 1 onion or 1 shallot, chopped 2 medium or 1 large carrot, sliced or grated 1 tablespoon soy (reduced salt if available) or Worcestershire or barbeque sauce (reduced salt if available) '2 beef stock cubes (crushed) or 2 dessert spoons beef stock powder (no added salt if available) 2 teaspoons curry powder (optional) 1 tablespoon oil
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1. Heat oil in a frying pan or an electric fry pan or a large saucepan. 2. Add meat and chopped onion. Use moderate heat, cook until meat is brown. 3. Add all other ingredients, except cabbage. Simmer gently for 15 minutes. 4. Add cabbage, reduce heat to low and cook for 5 more minutes. 5. Serve with rice (brown if available), pasta (wholemeal if possible), quick cooking noodles or toast (wholemeal or wholegrain bread if possible). Tips and hints - Any vegetables can be used. Fresh, frozen, canned or cooked leftover vegetables from another meal - 1 teaspoon of Vegemite™, Marmite™ or Promite™ can be used instead of the beef cubes. - Use outside leaves of lettuce instead of cabbage. Wash well, shred and add just before serving. This recipe was published in Quick Meals for Kooris at Home resource by Nutrition Services, Central Coast Local Health District.
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Chicken casserole
10
60
Medium
1kg chicken thigh fillets (remove fat) 1 onion, chopped 1 large potato 1 large zucchini 2 large carrots 500g frozen peas and corn mix 800g can diced or chopped tomatoes (no added salt if available) 1 tablespoon crushed garlic or 1 clove fresh garlic crushed 1 tablespoon of mixed herbs or 2 tablespoons of chopped fresh parsley 2 tablespoons of oil
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1. Cut chicken and vegetables into bite size chunks. 2. Heat oil in a large pot or saucepan, add onion and chicken and fry for 5 minutes. As this recipe is for 10, use one very large saucepan or two medium ones. 3. Add all other ingredients and bring to the boil. Turn heat down and simmer gently, lid on, for 15 – 20 minutes or until chicken is cooked, (no pink chicken meat or pink juices) and vegetables are cooked (when the potatoes and carrots are soft). 4. Serve with rice, pasta or bread.' to Serve with rice (brown rice if available) or pasta (wholemeal if available) or bread (wholemeal or wholegrain if available). This recipe was published in Quick Meals for Kooris at Home resource by Nutrition Services, Central Coast Local Health District.
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Curried chicken with vegetables
4
45
Easy
500g chicken thigh or breast fillet (remove fat) 1 tablespooon oil 1 onion, sliced or chopped 2 cloves garlic, crushed 1 teaspoon curry powder 2 carrots, sliced 1 medium red capsicum, sliced or 1 cup canned corn 2 cups frozen peas 375mL can evapotated milk (reduced fat if available) 2 teaspoons chicken stock powder (reduced salt if available) 4 teaspoons cornflour 1/3 cup water
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1. Cut chicken into small pieces. 2. Heat oil in a pan or large saucepan, add chicken and fry for 5 to 10 minutes. 3. Add onion, garlic, curry powder, carrot and capsicum (or corn if using this instead of capsicum). Cook gently for 10 minutes. Stir from time to time. 4. Stir in evaporated milk, frozen peas and chicken stock powder. Bring to boil, turn heat down and simmer for about 1 minute 5. Mix cornflour and water together until smooth. Stir into chicken and vegetables and simmer for a further minute. 6. Serve with rice (brown rice if available) or pasta (wholemeal if available) or on toast (wholemeal or wholegrain bread if available) Hint: use any vegetables. Allow at least 1 cup of vegetables per person. This recipe was published in Quick Meals for Kooris at Home resource by Nutrition Services, Central Coast Local Health District.
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Vegetable pancakes
4
40
Easy
2 eggs 2 cups of milk (reduced fat if available) 1 1/2 cups self-raising flour (wholemeal self-raising flour if available) 1/2 cup corn (frozen or canned) 1 carrot, grated 1 stick celery or green beans, chopped 1 small onion, chopped finely Oil for greasing Optional: 1 tablespoon chopped fresh parsley
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1. Beat eggs and milk together then add to the flour and mix to smooth batter. 2. Add vegetables and parsley. 3. For each pancake, drop about 2 tablespoons (¼ cup) of mix onto a lightly greased, moderately hot frypan. Cook more than one at a time but allow plenty of room for each pancake. 4. When small bubbles appear on the surface, turn pancake over. Hint: you can use any vegetables that cook quickly including grated zucchini, frozen peas or beans, canned butter beans or kidney beans (no added salt if available) or left-over cooked vegetables. This recipe was published in Quick Meals for Kooris at Home resource by Nutrition Services, Central Coast Local Health District.
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Chicken, noodle and vegetable stir-fry
4
45
Easy
500g skinless chicken, sliced into short strips 1 tablespoon oil 2 cloves garlic, crushed 1 tablespoon ginger paste (or freshly crushed ginger) 1 medium onion, sliced 4 cups of frozen vegetables (300g) or choose 4 vegetables of your choice, diced 4 cups fresh (or cooked) noodles 1 tablespoon salt-reduced soy sauce 2 teaspoons sesame oil
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1. Heat half the oil in a non-stick fry pan. Add chicken strips and fry until cooked through. Add garlic and ginger and toss for a few minutes until mixed through. Remove from pan. 2. Heat remaining oil and add onion and frozen vegetables. 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. Place in four bowls and serve while hot. Ingredient swaps: you could replace the chicken for lean pork or turkey, or tofu to make a vegetarian option. Hint: a stir fry is are a great way to enjoy more vegetables and you can use whatever you have in the fridge. If buying fresh, try to choose veggies that are in season as they are cheaper. Or use canned.
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Chicken, noodle and sweet corn soup
10
40
Medium
1kg chicken thigh fillets or break fillets (fat removed) 1 large carrot, diced 1 capsicum, diced or 1 cup frozen peas 1 onion or 2 shallots, chopped 420 g can creamed corn (reduced salt if available) 125g quick cooking noodles (any type, use half a 250g packet if it's easier) 1 litre water
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1. Cut chicken into small bite size pieces. Place into a large saucepan with water, carrot, capsicum (or peas) and onion. 2. Bring to the boil, turn heat down and simmer gently for 15 mins. 3. Add creamed corn and noodles. Simmer gently until noodles are soft and then serve.' Reason canned corn is not listed in the ingredients. This recipe was published in Quick Meals for Kooris at Home resource by Nutrition Services, Central Coast Local Health District.
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Avocado and banana flip
2
2
Easy
1 banana, sliced 1 avocado, peeled and stoned 2 tsp honey 1/4 tsp vanilla extract 2 cups low-fat milk, chilled 6 ice cubes
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Blend banana, avocado and honey in a blender until smooth. Add vanilla, milk and ice and blend for 30 seconds. Serve immediately. Variation: Substitute 1 cup chopped mango, Pawpaw or pineapple chunks for the avocado. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.
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Banana toastie
2
12
Easy
1 small egg, beaten 1 tsp orange juice 1 tbs reduced-fat ricotta cheese 1 tsp caster sugar 1 banana, sliced 1 tbs sultanas pinch ground cinnamon 4 slices wholegrain bread olive or canola oil spray
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1. Combine egg, juice, ricotta and sugar. 2. Add banana, sultanas and cinnamon and mix. 3. Lightly spray sandwich maker with oil. 4. Place two slices of bread on the sandwich maker, divide mixture over the two slices, top with remaining slices of bread and toast until heated through and egg is cooked. Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission
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Veggie quesadillas
4
30
Easy
6 wholegrain tortillas 1/3 cup Mexican salsa 1/2 cup canned kidney beans (reduced salt if available) 1/2 cup canned corn (reduced salt if available) 1 medium tomato, diced 1/3 cup diced green capsicum 1/2 teaspoon coriander paste (buy in a tube from the supermarket and store in the fridge) 1 cup grated cheese (reduced fat if available)
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1. Combine the kidney beans, corn, tomato, capsicum and coriander. 2. Spread a thin layer of salsa on one half of each tortilla. 3. Heat a non-stick pan over medium heat. 4. Place a tortilla in the pan and place a heaped tablespoon of the bean mixture on one half, top with a small handful of cheese and fold over the other half to close. Press down with a spatula. 5. Cook 2 to 3 minutes on each side or until browned and cheese is melted. 6. Remove from pan and slice into small triangles to serve. Hint: quesadillas are traditionally white tortillas filled with cheese. This version is healthier because it's made using wholemeal tortillas with beans and vegetables. Kidney beans are very nutritious and contain fibre, protein and folate.
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Chicken, cheese and pineapple burgers
4
25
Easy
500g (4) skinless chicken schnitzel breast steaks, trimmed of fat 1 teaspoon Cajun seasoning (optional, available from the supermarket in the herbs and spices section) Canola or oil spray 4 slices fresh or canned pineapple (canned in natural juice) 4 large round wholemeal or wholegrain rolls 4 cheese slices (reduced fat if available) 1/2 ripe avocado, mashed (optional) 1 baby cos lettuce 2 tomatoes, sliced 1/3 cup tomato sauce (no added salt if available)
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1. Coat the chicken breast with Cajun seasoning. 2. Heat a large, non-stick frying pan or barbecue plate and grease with cooking spray. Add chicken and cook for 2-3 minutes on each side or until cooked through. 3. Remove chicken 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, tomato slices, chicken steaks and pineapple slices. 7. Drizzle with tomato sauce, replace roll tops and serve straightaway. Hint: chicken breast schnitzel steaks are available from most supermarkets and chicken shops.
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Beef and vegetable stir fry
4
25
Easy
250g cooked egg noodles 400g rump steak 1 brown onion 2 cups of frozen mixed vegetables 1/2 tablespoon soy sauce (reduced salt if available) 2 teaspoons oil 2 tablespoon water 1 tablespoon oyster sauce 2 teaspoons minced garlic or 2 garlic cloves 1 teaspoon cornflour 1 teaspoon chilli sauce (optional)
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1. Dice the onion by removing the outer skins and chop into small pieces. Place in a small bowl for later. 2. If using fresh garlic, remove the outer skin and chop cloves into small pieces. Place in bowl with onion. 3. Chop the steak into small bite sized pieces and set aside in a small bowl. 4. Prepare noodles following packet directions. 5. Heat oil in pan, fry beef in two batches, place in a bowl and keep warm. 6. Add chopped onion and garlic to the pan, cooking until soft. 7. Add frozen veggies and water, cooking until vegetables are soft. Add beef to the pan. 8. In a small bowl mix together the water, cornflour and sauces. Add the mixture to the pan with the beef and vegetables, and cook until it bubbles and thickens. 9. Serve noodles in a bowl with beef and vegetables on top Hint: You can replace beef with kangaroo or pork. You could replace the frozen vegetables for fresh chopped vegetables that you have in your fridge or canned vegetables. You can swap the egg noodles for rice noodles.
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Baked beans on wholegrain toast
1
5
Easy
1 thick slice wholegrain bread ½ cup canned baked beans (no added salt if available) 1 handful baby spinach leaves 1 tablespoon grated cheese (reduced fat if available) Continental parsley, chopped, for garnish
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1. Heat beans in the microwave for 1 minute on high or stovetop until heated through. 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 (optional) Hint: did you know baby spinach contains fibre for gut health, vitamin C for immunity, vitamin K for bones and folate for which is needed during pregnancy?
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Banana porridge with honey and nuts
4
20
Easy
1½ cups rolled oats 3 cups milk (reduced fat if available) 2 bananas, sliced ½ teaspoon ground cinnamon 2 tablespoons honey 1/3 cup your choice of nuts: pecan, almonds, walnuts or peanuts
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1. Combine oats, milk, sliced banana and cinnamon in a saucepan and bring to the boil. 2. Reduce heat and simmer for around five minutes until oats thicken. 3. Spoon into four bowls and drizzle with honey and top with your choice of nut. Hint: oats are a whole grain and have a low GI which means they provide longer lasting energy. You can also make this recipe using apple, pear or berries.
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Bircher muesli with apple
4
15
Easy
2 cups rolled oats 2 red apples (skin on), grated ¼ cup sultanas ½ teaspoon cinnamon 1 tablespoon honey 2 cups milk (reduced fat if available) 1 cup light natural yoghurt (reduced fat if available) 200g light vanilla yoghurt (reduced fat if available) Optional - ¼ cup slivered almonds (or any nut of your choice)
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1. Combine all ingredients except vanilla yoghurt and almonds in a bowl and stir to combine. 2. Refrigerate overnight. 3. Serve the next morning with a spoonful of vanilla yoghurt and garnish with almonds. Hint: if you don't have time to make breakfast in the morning, you can make this recipe the night before to save time. You could also use canned unsweetened apples or pears instead.
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Egg and avocado muffins
1
15
Easy
2 eggs ½ avocado, sliced thinly 1 handful of baby spinach leaves 1 teaspoon extra virgin olive oil 1 mixed grain English muffin or wholemeal toast Pepper, for garnish
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1. Poach eggs until they are done to your liking. 2. Split and toast muffin and lay the spinach leaves on each half. 3. Place sliced avocado over the spinach and top with the eggs. 4. Drizzle with olive oil and sprinkle with pepper (or sumac) Hint: did you know eggs are super nutritious containing 11 essential vitamins and minerals? The Heart Foundation says you can enjoy 6 eggs a week. Wholegrain muffins are healthier than the white kind and are a good source of fibre. You could try scrambling the eggs instead for a variation.
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Fruit and yoghurt with granola topping
1
10
Easy
1 cup fruit pieces e.g. apple, banana, rockmelon, raspberry 200g Greek style natural yoghurt (reduced fat if available) 1/3 cup granola 1 tablespoon chopped nuts e.g. slivered almonds, peanuts, walnuts
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1. Place fruit pieces in a glass or bowl. 2. Spoon in yoghurt. 3. Top with granola and garnish with nuts. Health tips: skipping breakfast can set you up for unhealthy snacking through the morning, this delicious breakfast is easy, healthy and will keep you full. Low fat Greek yoghurt is thicker, higher in protein and more filling than regular yoghurt because it is strained, which removes some of the water. Hint: you can replace the granola with muesli or a variety of different nuts you may have at home.
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Wholegrain toast with sardines, rocket and lemon
1
5
Easy
2 slices wholegrain bread, toasted 1 x 100g can sardines in oil, drained 1 handful of baby rocket leaves 2 sprigs Continental parsley, roughly chopped ½ lemon, for juice
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1. Arrange rocket on a serving plate. 2. Toast bread, place on top of rocket. 3. Place the drained sardines over the toast and sprinkle with parsley. 4. Squeeze lemon over sardines to serve. Health tip: 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. 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. Hint: try canned tuna instead of sardines, or sardines in tomato sauce.
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Poached egg, spinach and mushrooms
1
15
Easy
1 wholemeal Lebanese bread 2 teaspoons olive oil 6 button mushrooms, sliced 1 cup English spinach 1 egg 1/2 teaspoon pepper or the Middle Eastern spice blend Za'atar if you have it
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1. Heat oil in a small pan and cook mushrooms 5 minutes until softened. Add pepper or 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 pepper or Za’atar to garnish. 5. Serve with pieces of warm bread. Health tip: look for wholemeal Lebanese bread with lower salt content as it is better for your blood pressure. Hint: try rolling the mushrooms, spinach and egg inside the bread to make a breakfast wrap.
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Roast beef and ‘slaw roll
2
15
Easy
2 wholemeal or wholegrain long rolls 2 slices lean roast beef (or if not lean, trim the fat) 1 cup shredded cabbage 1 cup grated carrot 2 stalks fresh mint leaves, finely sliced or 1/2 teaspoon mint paste 1 stalk coriander, leaves only or 1/2 teaspoon coriander paste 1 tablespoon mayonnaise 2 teaspoons sweet chilli sauce ½ teaspoon sesame oil
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1. Combine cabbage, carrot, fresh coriander or coriander paste, fresh mint or mint paste, 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. Hint: You can buy the parsley or mint paste from the supermarket chilled part of the fruit and vegetable section. You can make this vegetarian by making a one-egg omelette to replace the beef.
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Mexican mince
4
30
Easy
500g lean mince (beef, kangaroo or chicken) 1 tablespoon oil 2 teaspoons minced garlic or 2 garlic cloves 1 onion 2 carrots 1 small capsicum 200g can chopped tomatoes (or about 1 cup, no added salt if available) 1 cup corn kernels (frozen or canned, no added salt if available) 400g can red kidney beans, drained (no added salt if available) 1 packet taco spice mix (no added salt if available)
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1. Dice the onion by removing the outer skins, cutting the onion into slices, then cutting slices into smaller pieces. Place in a small bowl for later. 2. If using fresh garlic, remove the outer skin and chop cloves into small pieces. Place in bowl with onion. 3. Chop carrots and capsicum into small pieces. 4. Heat oil in fry pan, large saucepan or electric frypan. 5. Cook garlic and onion until soft. 6. Add mince and brown. 7. Add carrots, capsicum, tomatoes and taco spice mix. 8. Bring to the boil, turn the heat down and cook gently for 10 minutes. 9. Add the kidney beans and heat through. This recipe was published in Quick Meals for Kooris at Home resource by Nutrition Services, Central Coast Local Health District.
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Moussaka
4
90
Difficult
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 1/2 teaspoon allspice (optional) 1/3 cup plain flour 3 tablespoons margarine 1½ cups milk (reduced fat if available) 1/3 cup grated parmesan cheese (plus 1/3 cup extra for topping)
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1. Preheat oven to 180 degrees C (160C 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 fresh green salad. Hint: eggplant is rich in soluble fibre which is important for gut health, lowering cholesterol and smoothing blood glucose levels. you can also try lean beef mince instead of lamb, or potato instead of eggplant.
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Lunch noodles
4
16
Easy
1 x 400g shelf fresh wholegrain noodles 2 x 95g cans flavoured tuna (your choice) 2 cups frozen mixed vegetables Fresh parsley or coriander, chopped Fresh lemon (or lime) for serving.
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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. Place in a large bowl and add chopped herbs and toss well. 5. Serve with a wedge of lemon (or lime). Hint: the recommended number of vegetable servings is five-a-day. Eating vegetables at lunch and at dinner will help you achieve this. You can also add a can of five-bean mix or some hard tofu. Or chop up any fresh vegetables you have in the fridge instead of using a frozen packet. This tasty and healthy lunch is quick and easy and could also be a weeknight dinner.
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Corn cakes with avocado and tomato
4
30
Easy
1 x 420g canned corn (no added salt if available) 2 stalks fresh coriander, leaves removed, stalks chopped 2 eggs 1/2 cup milk (reduced fat if available) 1 cup wholemeal self-raising flour ½ teaspoon smoked paprika (optional) or pepper 1 avocado, diced 2 medium tomatoes, diced Squeeze of lemon/lime juice
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1. Crack eggs in 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. Hint: for extra flavour, add a little sweet chilli sauce on the side. Cooked breakfasts can be high in saturated fat and salt, this hot breakfast is healthy, hearty and light.
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Vegetable and lentil soup
4
60
Easy
2 tablespoons olive oil 1 onion 2 teaspoons minced garlic or 2 garlic cloves 1 capsicum 1 carrot 1 stick celery, including leaves 1 cup canned brown lentils (no added salt if available) 1 canned tomatoes (no added salt if available) 2 tablespoons tomato paste (no added salt if available) 500ml chicken stock (salt reduced if available) 500ml cup water ½ cup brown rice 2 stalks of parsley, chopped or 1 teaspoon dried parsley or 1 teaspoon of parsley paste (optional) 4 slices bread (wholegrain or wholemeal if available)
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1. Dice the onion by removing the outer skins, cutting the onion into slices, then cutting slices into smaller pieces. Place in a small bowl for later. 2. If using fresh garlic, remove the outer skin and chop cloves into small pieces. Place in bowl with onion. 3. Chop the vegetables up into bite sized pieces. Set aside in a bowl. If using parsley, chop the stalks and leaves. 4. Heat the olive oil in large saucepan. Add the onion, capsicum, carrot, celery and cook for 5 minutes or until onion is soft. 5. Add the lentils, garlic and chopped parsley and cook for a few minutes, stirring constantly. 6. Add the stock, tomatoes, tomato paste and water and bring to the boil. 7. Add the rice, cover with a lid and cook on low for 30 minutes or until the rice is tender. 8. Turn off the heat and stir through the parsley leaves if using. 9. Serve with wholegrain bread. Hint: You could add other legumes lke canned chickpeas or cannellini beans. You could swap the fresh vegetables for 2 cups of frozen vegetables. To make this recipe vegetarian, you can replace the chicken stock with vegetarian stock.
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Pesto chicken and pineapple pizza
4
25
Easy
1 red capsicum or small can capsicum (no added salt if available) 1 punnet (250g) cherry tomatoes 1 cup pineapple pieces (fresh or canned in natural juice) 2 cups (250g) diced cooked chicken (around ½ chicken) ¼ cup pesto 4 wholemeal Lebanese breads ½ cup of bottled tomato puree (also called passata) or pizza sauce or tomato paste (all no added salt if available) 4 handfuls baby spinach leaves 2 cups grated cheese (reduced fat if available)
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1. Preheat oven to 220°C. 2. Remove seeds from capsicum if using fresh capsicum and chop into small pieces. If using canned capsicum, open can and drain. 3. Slice capsicum, tomatoes and pineapple into thin pieces. 4. Dice chicken and mix with pesto in a bowl. 5. Spread each bread with the pizza sauce. 6. Lay the pesto chicken, pineapple, capsicum and tomatoes evenly over the bases. 7. Spread spinach leaves next, then sprinkle with cheese. 8. Place in the oven and cook for about 10 minutes until the cheese is melted. Hint: Making pizza is a great recipe to get the kids or teens involved in the kitchen. Serve this pizza with a side salad using the salad ingredients from this recipe. Ingredient swaps: You can use a prepared wholemeal pizza base instead of Lebanese bread or canned butter beans (no added salt if available) instead of chicken for a vegetarian version.
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Greek salad
6
10
Easy
2 handfuls English spinach leaves, washed and drained 1/2 red onion, sliced 4 ripe tomatoes, cut into wedges 12 black olives 125g feta cheese (reduced-fat if available), diced 1 cucumber, chopped 1 spring onion, sliced (optional) 2 tablespoons parsley, chopped (optional) 1/2 cup greek salad dressing
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1. Combine ingredients in a serving bowl and mix together with dressing. Hint: serve Greek salad as a side salad to any grilled or barbecued meats, fish or chicken. Or add some tinned tuna in brine (190g).
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Mango and passionfruit breakfast smoothie
1
5
Easy
1 small mango or 2 frozen mango cheeks 3/4 cup milk (reduced fat if available) 1/4 cup natural yoghurt (reduced fat if available) 1 tbs honey 1 tbs almonds 1/4 cup crushed ice 1/2 passionfruit (see Hint)
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1. Place the fruit into a blender with the milk, yoghurt, honey, almonds and ice. Blend until smooth and serve immediately. Hint: Stir the passionfruit into the smoothie after the rest of the ingredients have been blended together.
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Wholegrain wrap with ham, cheese, avocado and greens
1
10
Easy
1 wholemeal/wholegrain wrap 2 teaspoons whole egg mayonnaise 1 teaspoon mustard 1 teaspoon honey 1 thin slice (40g) lean ham 1/3 cup (40g) grated cheese ¼ avocado 1 cup shredded lettuce
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1. Mix mayonnaise with mustard and honey and spread on one half of the wrap. Mash the avocado over the other half. 2. Place the ham over the mayonnaise, followed by the cheese and then the lettuce. 3. Roll tightly and cut in half to serve. Hint: a wrap is a great way to stuff more vegetables into your lunch, and a wholegrain wrap adds fibre. Try to find lean ham as this will reduce the saturated fat content. You can also try salmon or skinless chicken.
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Fruity yoghurt breakfast crunch
2
10
Easy
1 mango, peeled and chopped 2 kiwi fruit, peeled and chopped 2 tablespoons fresh orange juice 1 cup granola-style breakfast cereal 1 1/2 cups of natural yoghurt (reduced fat if available)
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1. Mix chopped mango and kiwi fruit with orange juice. 2. Place cereal in two 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. Hint: swap mango and kiwi fruit for your favourite seasonal fruits.
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Banana smoothie
1
5
Easy
1 banana (ripe and soft is best) 200 ml milk (reduced fat if available) Pinch of cinnamon or nutmeg ¼ teaspoon vanilla essence (optional)
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1. Peel banana and slice pieces into blender jug. 2. Add milk, cinnamon and vanilla essence. 3. Blend until smooth. Hint: 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. Add a teaspoon of cocoa powder for a choc-banana version or a teaspoon of peanut butter for a nutty flavour.
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Corn thins with cheese and apple
1
5
Easy
2 corn thins (we used multigrain) 2 x 20g slices cheddar cheese 1 medium size apple (we used pink lady)
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1. Lay the cheese over the corn thins. 2. Slice the apple and remove seeds 3. Top each slice of cheese with a slice of apple 4. Serve the remaining apple on the side. Health tips: hard yellow cheeses are a good source of calcium for bones. Try this recipe with different types of apples such as granny smith or pear and keep the skins on as they contain a range of antioxidants. Corn thins do have a high GI but adding cheese and fruit an top will help bring the GI down.
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Crispbread, carrot sticks and tzatziki dip
1
15
Easy
25g (about 4 medium) wholegrain crispbread 1 small carrot 1/4 Lebanese cucumber, finely chopped 1/3 cup Greek style natural yoghurt (reduced fat if available) 1 small clove garlic, crushed 4-5 mint leaves, chopped
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1. Make dip by mixing yoghurt, garlic, chopped cucumber and mint. 2. Slice carrot into sticks. 3. Arrange crispbread and carrot sticks around the dip and serve. Health tip: wholegrain crackers contain fibre which is good for your heart and gut health. You can use celery, cucumber or capscium insterad of carrot.
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Banana walnut mini-muffins
3
10
Medium
2 ripe bananas, mashed 2 tablespoons oil (e.g. canola, rice bran, sunflower) 1 cup milk (reduced fat if available) 1 egg ½ teaspoon vanilla extract (optional) ½ teaspoon ground cinnamon ¾ cup wholemeal self-raising flour ¾ cup white self-raising flour ½ cup rolled oats ½ cup chopped walnuts (optional) ½ cup brown sugar Oil spray for greasing
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1. Preheat oven to 180°C.. 2. Combine mashed banana, oil, milk, egg and vanilla in a bowl and set aside. 3. In a large bowl, mix 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 tip: whole grains such as wholemeal flour and rolled oats are better for you because they contain more fibre and vitamins. You can use any fruit combination for these muffins including frozen or drained canned fruits.
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Beef and avocado roll with Mexican salsa
1
10
Easy
1 wholemeal or wholegrain roll 1 slice lean roast beef (or if not lean, trim the fat) 1 tablespoon Mexican salsa 3 tomato slices 5-6 Lebanese cucumber slices 1 handful lettuce leaves 1 handful fresh coriander leaves or 1/2 teaspoon of coriander paste '¼ lime, for juice or bottled lime juice (available in the fruit and vegetable part of the supermarket)
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1. Slice roll in half and spread bottom half with salsa and the top half with avocado. Squirt lime juice over avocado. 2. Place roast beef over the salsa, squeeze remaining lime or squirt bottled lime juice 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: avocados are a source of healthy fats which are good for heart health. Lean beef contains iron for healthy blood and energy. Store-bought burgers tend to be high in unhealthy fat and salt, and low on veggies. This roll is light, packed with veggies and filling. Wholemeal or wholegrain bread also provide fibre. Hint: you can swap the roast beef for lean chicken or turkey, or a low fat veggie burger pattie bought from the supermarket.
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Cheese and tomato toastie
1
10
Easy
2 slices wholegrain bread (we used soy linseed) 1 thin slice of cheese (20g) 1 small or half a medium tomato 4 basil leaves, torn or roughly chopped
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1. Lay cheese on a slice of bread. Slice tomato over the top. 2. Sprinkle basil over tomato and place the other slice of bread on top. 3.  Toast until bread is nicely browned and cheese is melted. 4. Slice in half to serve. Health tips: wholegrain bread helps you reach your daily wholegrain target for good health.
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Chicken salad sandwich with carrot sticks and hummus
1
15
Easy
2 slices wholegrain bread 60g cooked chicken, diced 1 tablespoon whole egg mayonnaise 1 tablespoon walnuts, finely chopped (optional) 1 stalk Continental parsley, chopped 2 lettuce leaves (e.g. cos, iceberg or butter) 1 small carrot, sliced into sticks 1/3 cup hummus (make your own or use ready-made)
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1. Slice carrots into sticks and place hummus into serving dish (or onto serving plate) 2. Combine chicken, parsley and walnuts and mix together with mayonnaise in a small bowl. 3. Spread mixture onto a slice of bread and top with lettuce. 4. Top with the remaining slice of bread and cut in half to serve with carrot and hummus. Health tips: The protein from the chicken, hummus, and vegetables help make this sandwich more filling. For a vegetarian version, swap the chicken with tofy or tempeh (a fermented food made with soy beans similar to tofu). Hummus is made with chickpeas and is a great way to enjoy legumes. It is widely available ready-made. Try to choose one with the lowest sodium (salt) content by checking the nutrition information on the label.
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Egg mayo and salad sandwich
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 (optional) Cracked pepper
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1. Mash egg with a fork and mix with mayonnaise, dill and cracked pepper to taste. 2. place cucumber slices and egg mixture one one piece of bread and top with spinach leaves. 3. Place the other slice of bread on top and slice in half to serve. Health tips: eggs are a highly nutritious protein source and easy to cook. Hard boiled eggs can make a great snack on their own too. Take-away sandwiches are often very large and contain added butter and salt. This sandwich is a healthier option because it is made with wholegrain bread and uses herbs instead of salt. Hint: you could try curry powder instead of dill.
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Hummus and salad wrap
1
10
Medium
1 wholemeal flat bread (we used Lebanese bread) 1/3 cup hummus 80g roast chicken (about 1/8 chicken), flesh only, skin removed ¼ cup tabouli salad or chopped tomato 2 large lettuce leaves
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1. Lay out the flat bread and spread hummus across one half. 2. Place lettuce leaves and chicken over the lettuce. 3. Place tabouli or chopped tomato over the top of the chicken. 4. Roll bread tightly around the filling, and slice in half to serve. Health tips: traditional food court kebabs use white bread and the meat filling can be higher in saturated fat and salt. We’ve made this version healthier by using wholemeal bread and roast chicken meat. Look for wholemeal wraps with the lowest sodium (salt) content.
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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
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1. Cook brown rice as per packet instructions. Set aside in a mixing bowl to cool. 2. Cook peas until tender 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.
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Capsicum, tomato and cheese toastie
1
15
Easy
2 slices wholemeal or wholegrain bread 5-6 baby spinach leaves 1 bread-sized slice of canned or bottled roasted red capsicum (available from the supermarket) 2 large tomato slices 1 slice of cheese (reduced fat if available) 2 pitted or stuffed olives, chopped (optional) 1 stalk of parsley or 1/2 teaspoon of parsley paste (available from the chilled part of the fruit and vegetable section of the supermarket)
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1. Spread chopped parsley or parsley paste on one slice of bread, top with capsicum, baby spinach leaves and tomato slices on top. 2. If using the olives, lay evenly over the tomato and top with a slice of cheese. 3. Place the other slice of bread on top and grill sandwich in a medium hot pan (both sides), or cook in a toasted sandwich maker until the bread is browned.
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Vietnamese style roll with tofu
1
14
Easy
1 wholemeal long roll or 15cm length of bread stick 90g hard tofu, cut into slices 2-3mm thick 1 teaspoon salt-reduced soy sauce 1 teaspoon peanut butter 1 teaspoon sweet chilli sauce 1 handful of shredded carrot 1 spring onion, trimmed and cut in half 6-8 slices Lebanese cucumber 2 sprigs fresh coriander, leaves only 2 sprigs fresh mint, leaves only ¼ lime
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1. Lay slices of tofu on a plate and pour over soy sauce to marinate. 2. Shred carrot, slice cucumber and prepare coriander and mint leaves. 3. Split roll and spread peanut butter on one side and sweet chilli sauce on the other. 4. Lay tofu on the bottom half of the roll and layer the cucumber slices, shredded carrot  and spring onion. 5. Finish with coriander and mint leaves and a squeeze of lime juice. Health tips: did you know tofu is made from soy beans and high in protein? Tofu can be a good source of calcium if a calcium-based setting agent is used (check the label). You can also 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.
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Wholegrain falafel and salad wrap
1
15
Easy
1 wholemeal Lebanese bread 2 tablespoons hummus 4 small falafel balls 1 stalk of continental parsley, chopped or 1/2 teaspoon parsley paste ½ cup shredded lettuce ½ medium carrot, grated ½ medium tomato, sliced 1 spring onion, sliced 2 tablespoons Greek style natural yoghurt (reduced fat if available) 1 small clove garlic, crushed
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1. Mix garlic, chopped parley or parsley paste 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. Place lettuce, carrot, tomato and onion over the falafels and then roll up tightly ensuring the filling is contained within the bread. 6. Cut in half to serve. Hint: hummus, falafel and parsley paste is available in the chilled section of the supermarket in the dips section. You can use any leftover falafels as a snack.
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Tuna and egg salad
4
45
Medium
1 baby Cos lettuce, leaves washed and dried 4 medium potatoes, skin left on 1 cucumber, chopped 250g (1 punnet) cherry tomatoes, halved 425g can tuna in oil, drained 4 boiled eggs, quartered ¼ cup sliced pitted Kalamata olives (optional) 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
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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. Slice the tomatoes, eggs, olives and parsley, chop the cucumber and scatter over the potatoes. Add lemon zest. 5. Place oil, vinegar, mustard and lemon juice in a small bowl and mix well. 6. Pour dressing over salad and toss to coat. 7. Serve with wholegrain crusty bread. Health tips: 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. Eggs also contain protein and many essential vitamins and minerals. Hint: you can replace tuna with chicken.
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Hawaiian chicken and pasta
4-6
20
Easy
3 cups macaroni or your choice of pasta 420g canned condensed tomato soup (not ‘ready to heat and eat’ soup, no added salt if available) 450g canned pineapple pieces (no added sugar if available) 1 cup frozen peas or canned peas (no added salt if available) 1 cup frozen corn or canned corn kernels (no added salt if available) 1 cooked chicken
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1. Cook macaroni or pasta in a large pot of boiling water according to packet instructions. 2. While macaroni or pasta is cooking, remove fat and skin from the chicken and cut into chunks. 3. When macaroni or pasta is cooked, drain and place back into the saucepan. 4. Add the soup, peas, corn, pineapple pieces (plus juice) and chicken to the saucepan. 5. Bring everything to the boil, turn the heat down and cook gently for 5 minutes or until the vegetables are heated. 6. Distribute pasta between bowls to serve. Hint: Try to use wholemeal pasta if it’s available for extra iron and fibre. This recipe was published in Quick Meals for Kooris at Home resource by Nutrition Services, Central Coast Local Health District.
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Lamb and noodle hot pot
4-6
90
Easy
500g lamb 1 onion 1 green apple 2 large carrots 2 sticks celery 1 large tomato 1 medium orange sweet potato 420g canned condensed meat and vegetable soup (no added salt if available) 250g small shell pasta (or your choice of pasta)
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1. Dice the onion by removing the outer skins and chopping into small pieces. Chop the apple (skin on), carrot, celery, tomato and sweet potato into bite sized pieces. Set aside in a bowl. 2. Chop the meat into bite sized chunks. 3. Place the meat, vegetables and soup into a large saucepan. Bring to the boil then turn the heat down and cook gently for 45 minutes. 4. While meat and vegetables are cooking, cook pasta in plenty of boiling water until soft (about 20 minutes). Drain and set aside. 5. When meat and vegetables are cooked, stir in pasta. Reheat and serve. Hint: You can use red or brown onion. Use any of these cooking oils: olive oil, canola oil, peanut oil, vegetable oil. You can add any canned, fresh, frozen or leftover vegetables to this recipe. Try to use wholemeal pasta if it’s available. This recipe was published in Quick Meals for Kooris at Home resource by Nutrition Services, Central Coast Local Health District.
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Sweet potato and butter bean soup
4
20
Easy
3 medium sweet potato (or 1/2 a pumpkin) 1 onion or shallot 400g canned tomatoes (no added salt if available) 400g canned butter beans - no need to drain (no added salt if available) 1 teaspoon turmeric (optional) 2 cups chicken stock (no added salt if available)
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1. Dice the onion by removing the outer skins, cutting the onion into slices, then cutting slices into smaller pieces. 2. Combine all the ingredients in a saucepan. 3. Bring to the boil (about 10 minutes), turn the heat down and cook gently for 10 minutes. 4. Serve in bowls. Hint: Add extra vegetables that you have in your fridge or pantry like canned corn, peas or grated zucchini. You could also add in extra legumes like canned chickpeas or red kidney beans. 4 bread rolls or slices (wholemeal or wholegrain if available) This recipe was published in Quick Meals for Kooris at Home resource by Nutrition Services, Central Coast Local Health District.
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Tomato and bean soup
4
15
Easy
420g can condensed tomato soup (not ‘ready to heat and eat’ type, no added salt if available) 400g canned crushed tomatoes (no added salt if available) 420g canned baked beans (no added salt if available) 1 small onion or shallot ¼ cup parsley (optional) 1½ cups water 4 bread rolls or slices (wholemeal or wholegrain if available)
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1. Dice the onion by removing the outer skins and chop into small pieces. 2. Combine all ingredients in a saucepan, bring to the boil, turn the heat down and cook gently for 5 minutes. 3. Serve with chopped parsley on top if using and some toast or bread roll. Hint: You could add in cooked macaroni, rice or barley. Try adding extra legumes like butter beans, red kidney beans or chickpeas. You could add in ½ teaspoon of dry mixed herbs for extra flavour. This recipe was published in Quick Meals for Kooris at Home resource by Nutrition Services, Central Coast Local Health District.
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Tuna mornay
4-6
40
Easy
425g canned tuna in spring water, drained 420g canned condensed asparagus or condensed chicken soup (not ‘ready to heat and eat’ soup, no added salt if available) 1 large tomato 1 onion 1 cup grated cheese Oil or margarine for greasing oven dish
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1. Preheat the oven to 180°C. 1. Dice the onion by removing the outer skins and chop into small pieces. 2. Mix the tuna, soup, tomato, half of the cheese and onion together. 3. Pour into a greased oven dish, sprinkle with the rest of the cheese and place into the oven for 20 minutesto heat through. 4. Serve with rice and salad or extra vegetables. Hint: If no oven available, heat in a saucepan, serve in bowls, and then sprinkle with cheese. For a flavour change add about 1 teaspoon of mustard or curry powder. Canned salmon can be used instead of tuna. This recipe was published in Quick Meals for Kooris at Home resource by Nutrition Services, Central Coast Local Health District.
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Vegetable slice
4-6
40
Easy
1 onion 2 carrots 2 medium or 1 large zucchini 1 capsicum or 1 small can of capsicum (no added salt) 1 cup corn (frozen or canned) ½ cup chopped green beans or peas or chopped celery 1 cup grated cheese 2 cups self-raising flour 6 eggs ½ cup milk
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1. Preheat the oven to 180°C. 2. Dice the onion by removing the outer skins and chop into small pieces. Chop the capsicum into small piece and grate carrots and zucchini. Put in a bowl. 3. Beat eggs and milk together in a bowl and then mix with all other ingredients. 4. Pour mixture into a greased baking dish or muffin tins. 5. Bake in the oven for about 30 minutes or until firm. Muffins will take about 15 minutes depending on the size. Hint: You can use half wholemeal flour for extra fibre. Use any vegetables or legumes including canned peas, butter beans and red kidney beans. The muffins are great for packing in lunchboxes but will need to be kept cold with a frozen water block. This recipe was published in Quick Meals for Kooris at Home resource by Nutrition Services, Central Coast Local Health District.
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