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Healthy Recipes

Bruschetta with Chickpea Spread and Basil Tomatoes

Day-old bread is perfect for bruschetta, and this chickpea spread is a subtle but delicious addition to a canapé favourite.

Ingredients

  • 1 baguette, sliced into 30 x 1cm-thick slices
  • olive oil spray
  • 2 cloves garlic
  • 400g can chickpeas, drained, rinsed
  • 1 marinated red capsicum
  • 1 1/2 tablespoons capsicum marinade liquid
  • 2 fresh tomatoes, diced
  • 2 spring onions, thinly sliced
  • 1/4 cup shredded basil
  • 2 teaspoons olive oil

Instructions

Step 1

Preheat oven to 180°C. Line 2 baking trays with baking paper.

Step 2

Place bread slices on trays and lightly spray with oil. Bake for 12-15 minutes, or until crisp and lightly golden. While still warm, rub each slice with a halved garlic clove. Set aside.

Step 3

For paste, purée other garlic clove, chickpeas, capsicum and capsicum liquid in a food processor until a thick paste. In another bowl, combine tomatoes, onions, basil and oil.

Step 4

Spread each slice of bread with paste and top with tomato mix. Serve immediately.

  • Sourced from the Healthy Food Guide

 


 

Chilli Chicken and Corn Rosti

Rosti fall somewhere between fritters and hash browns. They are a great way to use meat leftovers
such as a chicken breast or pickings from last night’s roast chook.

Ingredients

  • 1/3 cup milk
  • 1 egg
  • 1/2 cup self-raising wholemeal flour
  • 500g potatoes, boiled for 3-4 minutes, grated (leave skin as this is where all the nutrients are!)
  • 1/2 onion, finely chopped
  • 400g whole kernel corn
  • 1-2 cups cooked chicken, shredded (1 big breast or leftover pickings from a roast)
  • 1/2 teaspoon kelp
  • pepper, to season
  • 1 cup chicken stock
  • cooking spray, for frying
  • 2 tablespoons sweet chilli sauce, to serve

Instructions

Step 1

In a bowl, combine milk and egg and whisk in flour. Fold in potato, onion, corn, chicken and seasoning. The mixture will resemble a dense sort of batter.

Step 2

Heat a large frying pan and spray with cooking spray. Place spoonfuls of mixture in pan. Cook on each side until golden and crispy. Serve warm rosti with chilli sauce on the side and salad or seasonal vegetables.

  • Sourced from the Healthy Food Guide

 


 

Herbed Chicken with Lemon Couscous

This is a quick and tasty salad that needs minimal cooking.

Ingredients

  • 1 cup couscous
  • 1 cup broccoli or broccolini, chopped into small florets
  • zest and juice of 1 lemon
  • 2 chicken breasts, cooked
  • few pieces sun-dried tomato, chopped
  • 2 tablespoons cashew nuts, chopped
  • 2 tablespoons extra virgin olive oil
  • 1/2 cup chopped fresh basil

Instructions

Step 1

Put the couscous into a heatproof bowl with the broccoli. Add the lemon zest and juice then pour over boiling water, just enough to cover. Cover with a plate to trap the steam inside, then set aside for 5 minutes.

Step 2

Meanwhile, cut the chicken into bite-sized pieces. Add to the couscous mixture with the sun-dried tomatoes, cashew nuts, olive oil and basil.

Step 3

Season with salt and freshly ground black pepper, mix well and serve.

  • Sourced from the Healthy Food Guide

 


 

Tuna and Char Grilled Vegetable Pasta Salad

Make this to take to work for a cheap and healthy lunch.

Ingredients

  • 2 cobs corn, husk and silk removed
  • 1 red capsicum, halved, deseeded and thinly sliced
  • 1 zucchini, thinly sliced
  • 1 large red onion, halved and cut into thin wedges
  • cooking oil spray
  • 200g macaroni
  • 2 x 185g cans tuna in spring water, drained and flaked
  • 100g reduced-fat ricotta, crumbled
  • 1/3 cup chopped flat-leaf parsley
  • 2 tablespoons chopped capers
  • 1 tablespoon olive oil
  • 2 cloves garlic, crushed
  • 1 teaspoon finely grated lemon rind
  • lemon wedges, to serve

Instructions

Step 1

Preheat a chargrill on medium-high. Spray vegetables with cooking oil. Grill, in batches, until brown and tender. Use a sharp knife to remove kernels from corn cobs. Place in a large bowl along with other vegetables.

Step 2

Cook pasta in a large saucepan of boiling water following packet directions or until cooked but still slightly firm. Drain. Add to vegetables in bowl.

Step 3

Add remaining ingredients (except lemon wedges) and toss to combine. Taste and season with freshly ground black pepper. Serve with lemon wedges.

  • Sourced from the Healthy Food Guide

 


 

Smoothies

Quick and easy, no cooking and variable to everybody’s different taste buds!

Ingredients

BASIC Recipe Blend

  • 1 Tlbsp Protein Powder
  • ½ C fresh fruit
  • 1 C fresh apple Juice, Rice Milk or Water
  • 1 D Chia seeds or LSA
  • 2 D Acidophilus Yoghurt
  • Handful of ice (optional)

Step 1

Add all liquid ingredients into blender first, followed by fruit then powder and ice cubes. Blend until smooth and creamy then serve.  Adjust consistency to your liking.

** Options for different variations, different flavoured protein powder, soy milk, frozen berries, greens such as Kale, spirulina powder, chlorella powder,  carrot juice, honey, carob powder, creamed coconut, nutmeg, cinnamon.

TIPS

      • Frozen fruit makes the smoothie creamy and thick
      • Different liquids give different flavours and consistencies
      • Low GI fruits – blueberries, strawberries, mixed berries, pear
      • Mix the fruit or vegetables for different flavours
      • For weight loss use water or low fat liquid with low GI fruit
      • To assist with muscle repair and reduce recovery time, drink smoothie within 30m after exercise.
      • Use ½ serve of a smoothie as a high protein snack in weight loss regimes to help stablise blood sugar and minimize muscle loss – muscle burns fat.
      • Ice cubes makes the smoothie thicker and icy cold.
      • Use a blend or food processor to mix ingredients, it helps to mix in air making the smoothie full, fluffy and light.

 


 

Spicy Chicken Patties

Perfect when served with fresh salad, chutney or yogurt dressing!

 

Ingredients

  • 500g Minced Chicken
  • 4 spring onions finely chopped
  • 1/3 c finely chopped fresh coriander leaves
  • 2 Cloves garlic crushed
  • ¾ tsp cayenne pepper
  • 1 egg white lightly beaten
  • 1 Tb Olive oil
  • 1 lemon halved
  • 1 red chilli finely diced

 

Step 1

Mixed together all ingredients except the oil and lemon.

Step 2

Shape mixture into patties, refridgerate for 20 minutes before cooking.

Step 3

Heat oil in a large frying pan over medium heat, add the patties and cook for about 5 minutes on each side or until browned and cooked through.

Step 4

Finish with a squeeze of lemon over patties when serving.

 


 

Spinach and Fetta Frittatas

Makes 5 frittatas – 3 frittatas equals one protein serve.

Ingredients

  • 150g English spinach leaves
  • 1 Garlic clove crushed
  • 2 Eggs
  • 2 Egg whites
  • ½ cup milk
  • 2 T grated Parmesan cheese
  • 70g Feta cut into 1 cm pieces

 

Step 1

Preheat oven to 200cPlace washed, roughly chopped spinach leaves and garlic into a saucepan, cover and steam for 3-5 minutes or until spinach is wilted.  Cool the spinach slightly and remove any excess liquid out of the leaves.

Step 2

Place the eggs, egg whites, milk and parmesan in a bowl and whisk to combine.

Step 3

Stir in the spinach and garlic mixture.  Season with sea salt and freshly ground black pepper.Spoon mixture into 6 ½ c non-stick muffin pan, filling each one ¾ full.  Place three cubes of feta on top and press lightly into mixture.

Step 4

Bake for 15 minutes or until the frittatas are golden and set. Enjoy

 


 

Thai Red Curry

Try this Thai red curry served with Brown Rice and Bok choy.

Ingredients

  • 750g Cubed lamb, beef or chicken
  • 1 can chopped tomatoes
  • 2 large onions, cut into wedges
  • 1 red capsicum, cut into large pieces
  • 2-3 cloves of garlic, crushed
  • 2 Stalks lemongrass chopped (the white part only)
  • 2 tsp grated fresh ginger root
  • 3 Kaffir lime leaves (fresh or dried)
  • 1 c coconut milk
  • 2 Tbsp Thai red curry paste (you could use Thai green curry paste if preferred)

 

Step 1

Heat olive oil in a large flameproof casserole dish and brown meat cubes.  Do this in small batches so that the meat browns quickly without ‘stewing’.

Step 2

Once you have finished browning the meat add onions, garlic, lemon grass and ginger to the pan and cook for a few minutes until tender.  Add the curry paste and kaffir lime leaves and cook over low heat until very fragrant.

Step 3

Return the meat to the pan and add all other ingredients except coconut milk.  Stir over medium heat until curry begins to boil.  Lower the heat and add the coconut milk.  Cover and simmer over low heat for approximately 1hr stirring occasionally.

**  You could also make this a vegetarian curry by replacing the meat with pumpkin and chickpeas, or using Tofu and zucchini or seafood such as Prawns.  This is a base recipe, additional vegetables such as mushrooms, cauliflower, broccoli, peas, baby corn etc can be added if desired.