Recipes

Jess’s Muesli Mix

Serves 15-16 ( 1/2 cup per serve)

Ingredients

4 cups rolled oats
1/2 cup cup pepitas
1/2 cup sunflower seeds
1/4 cup chia seeds
1/2 cup almonds
1/2 cup walnuts
1 1/2 cup dates/ apricots
4 Tbsp LSA/ almond meal

Greek yoghurt (to serve)
Fresh fruit (to serve)

Method

Mix all ingredients together.

Portion out 1/2 cup serve of muesli  and serve with 2 tablespoons Greek yoghurt and/ or milk. Top with 1/2 piece fresh fruit for a filling and satisfying breakfast.

Mexican Baked Potato

Ingredients:

4 large potatoes (about 200g each), such as Sebago or Golden Delight
4 Tablespoons tomato salsa
½ cup chopped spring onion
1 x 400g tin reduced-salt kidney beans
1/3 cup black olives, sliced
1 cup reduced fat chedder cheese, grated
4 tablespoons light sour cream
chopped coriander

Step 1 Preheat oven to 220°C. Wrap potatoes in foil and pierce a few times with a fork. Bake for 30 minutes. Carefully remove foil and bake for a further 30 minutes. Carefully cut a cross into each potato and gently open it.

Top baked potatoes with salsa, sliced green onion, rinsed no-added-salt kidney beans, sliced black olives, grated reduced-fat cheddar cheese, light sour cream and chopped coriander.

Feta and Spinach Omelette

Ingredients

1/2 bunch English spinach
1 tsp olive oil
1/2 small onion, finely chopped
1 garlic clove, crushed
30g reduced fat feta, crumbled
4 eggs
Salad, to serve
Crusty wholemeal bread, to serve

Preparation

Pull the spinach leaves from the stalks. Wash and dry the leaves, then finely shred. Heat half of the oil in a 24cm (top measurement) non-stick frying pan. Cook the onion over medium heat for about 4-5 minutes, until soft and lightly golden.

Add the garlic and cook for 1 more minute. Add the spinach and mix through the onion. Stir until wilted slightly. Sprinkle the feta over the top.

Lightly beat the eggs in a jug, and season. Pour the eggs into a frying pan. Cook over medium low heat for 5 minutes, until set underneath. Cook the top of the omelette under a hot grill for 2-3 minutes, until set. Alternatively, slide the omelette onto a plate, and invert back into the pan. Slide out onto a plate and cut into 6 wedges. Serve with salad and crusty bread.

Mild Egg Korma with Chickpeas and Spinach

Ingredients

8 eggs, hard boiled, shelled and set aside
2 tbsp canola oil
1 onion, peeled and diced
4 tbsp Indian butter chicken or korma curry paste
4 tbsp tomato paste
300ml water
4 tbsp light coconut cream
1 can chickpeas, drained and washed
150g baby spinach, washed and well drained
4 tbsp natural yoghurt
½ bunch coriander, chopped

Preparation

Place a saucepan over medium heat and add oil and onion. Fry gently without colour.

Add curry and tomato pastes, fry gently for a minute then add water and coconut. Bring to a simmer.

Add chickpeas and spinach.

Once the spinach is wilted add the eggs.

Serve in a bowl and top with yoghurt and coriander.

Egg Pan with Leg Ham, Red Onion and Capsicum

Ingredients

2 eggs
½ small spanish onion, peeled and sliced
¼ red capsicum, de-seeded, washed and sliced
80g lean salt reduced leg ham, cut into large strips
Spray oil
Salt and pepper to taste
1 small crusty wholemeal bread roll

Preparation

1. Preheat oven to 160c. 2. Use a fry pan with ovenproof handle, heat over medium heat and add the oil. 3. Add sliced onion and capsicum and sauté until semi soft. 4. Add ham, sauté for a further minute or two then place eggs on top. 5. Place in the oven and bake until eggs are done to your liking. 6. Remove pan from the oven and Place pan onto a heat resistant surface. 7. Eat straight out of the pan, be careful, as the handle will be very hot. 8. Serve with crusty bread rolls.
Notes

Add other vegetables such as mushrooms, celery and spinach

ROASTED PUMPKIN, FETA AND QUINOA SALAD

* this recipe didn’t initially have feta in it, but i added it in because why not! Plus, feta goes with anything, right?

Ingredients
500g butternut pumpkin, peeled, cut into 2.5cm cubes
1 tablespoon extra virgin olive oil
2 teaspoons Moroccan seasoning
3/4 cup quinoa, rinsed, drained
150g reduced-fat feta, diced
2 tablespoons lemon juice
1 tablespoon finely chopped preserved lemon (see note)
1/2 cup fresh coriander leaves

Method
Step 1: Preheat oven to 220C/200C fan-forced. Place pumpkin, oil and seasoning in a bowl. Toss to coat. Transfer to a baking tray lined with baking paper. Roast for 20 to 25 minutes, turning once, or until golden and tender.

Step 2: Meanwhile, place quinoa and 1 1/2 cups cold water in a saucepan over high heat. Cover. Bring to the boil. Reduce heat to low. Simmer for 10 to 12 minutes or until liquid is absorbed
Step 3: Place quinoa in a heatproof bowl. Add pumpkin, feta, lemon juice, preserved lemon and coriander. Season with salt and pepper. Toss gently to combine. Serve and enjoy!

LENTIL AND QUINOA SOUP

Sauté 1/2 diced red onion with 1 chopped garlic clove, a little grated ginger, 1/2 teaspoon ground cloves and 1 teaspoon each ground cumin, ground coriander, chilli powder and turmeric. Cook until fragrant.

Add 1 cup red lentils, 2 cups reduced-salt stock and 1 cup water. Bring to the boil, lower heat and simmer for 15 minutes.

Blend with a stick blender. Stir through 1 can rinsed chickpeas and 1 cup cooked quinoa. Garnish with a dollop of low-fat Greek yoghurt and chopped coriander.

QUINOA PORRIDGE

Quinoa isn’t just for dinner – use it to make porridge! Bring 2 cups skim milk to the boil. Add 1 cup quinoa, reduce heat to low and simmer, covered, until most of the milk is absorbed. Stir through your favourite ‘toppings’ such as
– Pear, raisins and walnuts
– Rhubarb, yoghurt and pistachios
– Stewed apple and cinnamon
– Peach and toasted almonds
– Berries and greek yoghurt

CHILLI BEEF AND KIDNEY BEAN SOUP

SERVES 4
PREP TIME; 10 MIN
COOKING TIME; 30 MIN

INGREDIENTS
2 teaspoons olive oil
1 large carrot, diced
1 large red capsicum, diced
1 medium red onion, diced
3 garlic cloves, crushed
1 cinnamon stick
1 teaspoon chilli flakes
400g Heart Smart beef mince
1 Tablespoon Worcestershire sauce
1x 400g can no-added-salt kidney beans, rinsed, drained
1 1/2 cups passata
2 cups reduced-salt beef stock
Olive-oil spray
4 wholemeal tortillas, to serve
1/4 cup chopped coriander leaves, to serve

METHOD
1. Heat olive oil in a large sauce-pan set over medium-high heat. Add diced carrot, capsicum and onion to pan with garlic, cinnamon stick and chilli flakes; cook, stirring, for 3 minutes, or until fragrant.
2. Add beef mince to pan; cook, stirring, for 3 minutes or until mince is browned and cooked through. Add Worcestershire sauce, kidney beans, passata and stock to pan with 2 cups boiling water. Bring mixture to the boil; simmer, uncovered and stirring occasionally for 20 minutes or until vegetables are tender.
3. Meanwhile, spray a medium grill pan with olive oil; set over medium heat. Cook tortillas, one at a time for 1-2 minutes per side, or until slightly browned. Remove from heat and cover to keep warm.
4. Stir coriander into soup; serve immediately with a warm tortilla.

ROASTED VEG, CHICKEN AND QUINOA SALAD

Makes 4-5 serves
2 cups pumpkin, cubed
1 whole capsicum, sliced into large chunks
1 cup Quinoa, rinsed
3 Tbsp pine nuts
2 cups spinach leaves
200g reduced fat feta, cubed
250g cooked skinless chicken
lemon juice, drizzle

Turn on oven to 180 deg.
Prepare baking tray with baking paper and evenly layer out the pumpkin and capsicum. Spray with olive oil and season with salt and pepper. Bake vegetables for 30 -45 minutes or until cooked through.
Cook Quinoa with 2 cups water until water is absorbed.
In a large bowl, combine cooked quinoa, roasted vegetables, pine nuts, spinach leaves, chicken and feta. Drizzle with lemon juice.
Enjoy for lunch or a light dinner

ROASTED PUMPKIN (OR SWEET POTATO) HOMMOUS

You will need:

250g peeled and diced pumpkin or sweet potato

400g tin chickpeas (no-added salt), rinsed, drained,

1 Tablespoon Tahini

2 Tablespoons lemon juice

1 teaspoon ground cumin

2 teaspoons Olive oil

1-2 cups Vegetable sticks to serve (carrots, capsicum, cucumber, celery)

Roast pumpkin (or sweet potato) until golden. Blend with chickpeas, tahini, lemon juice, cumin and olive oil.

Enjoy with veggie sticks for a mid morning or mid arvo snack to keep you satisfied!

TUNA AND SWEET POTATO BAKE

Step 2 Add tuna, corn and peas. Mix together. Stir through pesto. Spoon into prepared dish.

Step 3 Sprinkle with mozzarella and bake for 20 minutes, or until golden. Serve sprinkled with chopped fresh parsley and freshly ground black pepper.

ROASTED PUMPKIN AND PISTACHIO SALAD

Serves 6

Ingredients
700g peeled and seeded pumpkin
100g baby spinach leaves
100g pistachio nuts
1 avocado, cut into wedges
120g (your favourite) feta cheese
1 Spanish onion, thinly sliced
1/4 cup basil leaves
2 Tbsp red wine vinegar
cracked black pepper to taste

Preheat oven to 200 degrees C. Slice the pumpkin into thin wedges and place on a baking tray lined with non stick baking paper. Spray with oil spray and sprinkle with salt and pepper.
Cook for 20-25 minutes or until tender and golden. Remove from the oven and set aside to cool slightly.
Arrange the pumpkin on a serving plate with baby spinach, pistachio, avocado, feta, Spanish onion and basil. Add cracked pepper and drizzle with red wine vinegar, serve.

SOBA NOODLE SALAD WITH CHICKEN 

Serves 4

Ingredients

1 1/2 Tbs Mirin
2 Tbs Rice wine Vinegar
2 Tbsp Soy sauce
2 tsp sesame oil
1 garlic clove, finely grated
3cm piece fresh ginger, finely grated
270g packet dried soba noodles
1 bunch broccolini, cut into 5cm pieces (cut thick stalks in half lengthways first)
150g snow peas, trimmed
2 cooked chicken breast fillets, shredded
1 spring onion, finely sliced
1 long red chilli, finely sliced
1/2 cup crushed cashews

1. Prepare the dressing: In a small bowl , whisk together the mirin, rice wine vinegar, soy sauce, sesame oil, garlic and ginger. Set aside.
2. Cook the noodles in a large saucepan of rapidly boiling water for 2-3 minutes, until just tender. Drain and rinse under cold water.
3. Place noodles in a large bowl, pour over half the dressing and mix to combine (hands are great for this job).
4. Refill the saucepan with water and bring it to the boil. Add the snow peas and broccolini and blanche for 1-2 minutes, until just tender. Drain and rinse immediately under cold water.
5. Add vegetables and the shredded chicken to the noodles and toss to combine.
6. Divide into four serving bowls and drizzle with the remaining dressing.
7. Top with spring onions, cashews and chilli, to taste. Enjoy!

BANANA, OAT AND RICOTTA MUFFINS

Makes 12

Ingredients

1 ¾ cup wholemeal flour
2 tsp baking powder
1 tsp baking soda
1/3 cup rolled oats
1/3 cup shredded coconut
1/2 cup natural unsweetened yoghurt
1 cup ricotta cheese
2 Tbsp light olive oil
1 free range egg
1 tsp vanilla
1 tsp ground cinammon
½ cup honey
1 cup very ripe bananas, chopped into approx. 1cm cubes (approx. 1.5 bananas)
spray oil

• Pre heat oven to 180C. in a large bowl, sift flour, baking powder and baking soda. Stir in oats and coconut.
• In a separate bowl, whisk yoghurt, half of the ricotta, olive oil, egg, vanilla, cinnamon and honey.
• Add wet ingredients to dry and combine using a wooden spoon. Add banana and mix well.
• Place 12 patty pans in a muffin baking tray and spray with oil. Fill each ½ way with the batter then place a heaped tsp of ricotta in each ( using remaining half of ricotta). Top with remaining batter evenly across all muffins and bake for 15-20 minutes, or until a metal skewer inserted comes out clean.

Enjoy!!

SAVOURY VEGGIE MINCE

Serves 4

Ingredients

500g lean beef mince 1 onion, finely chopped
2 tablespoons curry powder
4 tomatoes, chopped
2 carrots, sliced
2 cups broccoli florets
4 cups mushrooms, sliced
1 cup tomato puree
1 1/2 cups reduced-salt beef stock
400g can chickpeas, rinsed, drained
1 cup mixed peas and corn
2 cups cooked rice, to serve