Our recipe for wellbeiing by David Jones

Our recipe for wellbeing

Our Wellbeing Program

Our wellbeing program is one of the six pillars of our Good Business Journey. It has been developed in response to what youâ&#x20AC;&#x2122;ve told us is most important to you, our people, around the common themes of mental health, physical health and chronic health issues. Over the next four years, we will implement a number of new initiatives that aim to build personal resilience, improve our work environments and increase awareness about nutrition and fitness. You will see our program come to life though a range of different activities and events; everything from fruit baskets to fun runs; employee assistance services to new employee benefits; financial health checks to mental health awareness training. And, each month or so, there will also be a different campaign to help focus our collective mind on the big wellbeing issues of the day. This recipe book was borne out of one of these monthly campaigns: Health and Nutrition Month in 2015 and 2016. We asked you to send in your healthy recipes and we were overwhelmed by the response, with more than 210 contributions from across the business to inspire healthy and nutritious eating. Coupled with regular physical activity and healthy personal relationships, this is our recipe for wellbeing. For more information about our wellbeing program, go to davidjones.com.au/gbj and then link through to the wellbeing page.

Our recipe for wellbeing

A message from...

Paula Bauchinger Sharing good food with family, friends and colleagues is one of life’s great pleasures and can be the basis of some of our happiest memories. However, it can sometimes be difficult to find the time to prepare healthy, nutritious meals and snacks, given everything going on in our busy lives. Yet, eating well can actually help us better cope with the pressures of modern life and is vitally important to our overall health and wellbeing. Lucky for us, colleagues from right across the business have given us a kick start, with more than 210 healthy and nutritious recipes submitted by David Jones’ employees during the 2015 and 2016 Healthy Recipe competitions. From quick and easy snacks to slow cooked stews; on-the-go breakfasts to energy enhancing lunches; nutritious midweek dinners to scrumptious desserts, our contributors have covered it all. So if you’re looking for a tried-and-true family dinner or an exciting new recipe for a special dinner party, look no further. Here’s to healthy, happy eating – certainly, a recipe for wellbeing. Enjoy.

Paula Bauchinger

Group Executive – Human Resources

Our recipe for wellbeing

Contributors This book is filled with healthy recipes that have been shared by your colleagues from across David Jones. A big thank you to everyone who have made a contribution, including:

Abbey Vawdrey Alexandra Jackson Alicia Constantine Amanda Benny Amelia Smoker Amos Maann Anna MacGregor Annika Campbell Ashleigh Chapple Ayida Yassine Belinda Delves Bethany Singline Carina Swain Caterina Puz Cathy Vitale Chandani Ramasundara Charlene Gibbons Chloe Gilroy Chris Masaoka Christine Core Christine Spiteri Clare Mansfield Danielle Scanlon David Mckerr Debbie Nicholson Deborah Cowell Debra Miller Denise Williams Dona Quirk Dora Cassiani Doxoula Phillips Effie Bakaniozos

Emily Burley Emily Gleeson Emily Pham Emily Westbury Emma Isaac Emma Newell Enrica Cinquna Erik Sulistija Felicity Garreffa Filomena Dâ&#x20AC;&#x2122;Angelo Fiona Clark Fiona Ma Franca Cusmano Francesca Panunzio Gabrielle Hicks Gayle Tan Georgie Macquire Geraldine Robert Gina Lambrusco Grace Young Graziella Fracassi Helen Bruce Helen Burns Helen Williams Helena Donaldson Holly Curtis Huoy Yoong Irene Giapitzakis Isabella Sheman Jacinta Pittorino Jacki Hodge Jacqui Barwick

Janine Healy Jenette Harvey Jenny Benporath Jo Jorgensen Jo Kirchener Jorgelina Medina Julie-Anne Hunt Juliette Nowak Kara Hill-Curlie Karen Sperotto Katelyn Wallace Kathi Lennon Kathryn Toulis Kathy Sherwood Kelly Laurie Kelly Sambell Kelsey Budge Kenneth Farrand Kerri Pownceby Kim Frank-Koczwara Kim Kilpatrick Kim Schuster Krysten Garbellini Kylie Robertson Lauren Griffiths Leanne Wagstaffe Leika Takahashi Liam Maguire Ligia Fernandes Linda Pozzi Lisa Conway Lisa George Liz Tatham Lucy Gill Luke Lonsdale Lulu Miller Maree Fitzpatrick

Maria Bayda Maria-Luise (Mary) Wango Marilyn Spourdos Martyna Kurnyta Matika Cook Mel Shepherd Menakshi Laroiya Michell Cabanela Mohana Aman Natalie James Natalie Simpson Natalie Souness Natasha Poneros Nathan Salman Navneet Kaur Nella Granata Nikki Biscoe Nino Goncalves Olivia Hughes Olivia Wardell Pamela Young-Scott Peggy Ikin Penny Coningham Rachel Bergin Robyn Elsden Roisin Oâ&#x20AC;&#x2122;Brien Ron Rowland Rosie Macdermott Ros Freeman Sabrina Matuda Sakiko Kaku Sam Khan Waheed Samantha Herbut Samidha Baranwal Samuel Walter Sandra Uzunoska Sarah Long

Sarah Timms Sari Bryant Serena Carter Shaleeni De Costa Sharon Beggs Sharyn Kerr Shawn Hassan Shu-Hui Yang Simon Lai Simone Letat Sonia Veloso Stephanie Calyk Sue Clarke Susan La Tours Susan Miller Suzanne Reed Sylwia Dopierala Tatiana Taylor Mcnamara Taylor Robertson Tess Norton Tunya Bollaan Vanessa Gare Vasmin Anjum Khan William Carlson-Jones Yasmin Campbell Zoe Taggart Zuzana Gacikova

Winning Recipes Thai Glazed Salmon by Maria-Luise (Mary) Wango I make salmon often, but it can get boring sometimes. That’s why I love this zesty salmon recipe that spices things up! I usually make it for dinner after a busy day of work at David Jones. Serve with a kale salad and some brown rice for a perfect healthy meal. It tastes Thai-rific!!

Ingredients

Method

2 tsp. tamari

1 Preheat oven to 200 degrees.

2 tsp. honey

2 Combine tamari, honey, sherry, lime juice, sweet chilli sauce, ginger, garlic, red

1 tsp. dry sherry (optional)

pepper flakes and paprika in a bowl. Whisk well.

2 tbsp. lime juice

3 Cut salmon into 4 evenly sized pieces.

⅓ cup sweet chilli sauce

4 Lightly oil a baking dish. Brush the skin side of each salmon piece with a bit of

1 tbsp. peeled and finely minced ginger 1 clove garlic, finely minced ½ tsp. red pepper flakes ½ tsp. paprika

the sauce. Place salmon pieces skin-side down in the dish. Pour remaining sauce evenly over the top of each salmon piece. Bake until cooked firm throughout, about 12 minutes. 5 Garnish each piece of salmon with green onions and lime zest and serve.

1 ½ pounds salmon fillet Oil, for baking 2 green onions, thinly sliced 1 tsp. lime zest

Prawn Stir Fry by Alexandra Jackson Alexandra submitted a whole weekly meal plan, of which the Prawn Stir Fry was one of the many recipes she was able to share. Well done Alexandra!

Ingredients

Method

15 prawns (peeled, deveined and de-tailed)

1 Coat a wok with half the coconut oil. Cook the carrot, capsicum, broccoli, beans

½ bunch of coriander 3 gloves garlic, finely diced ½ brown onion, finely chopped 1 knob ginger, finely grated ½ carrot, chopped ½ red capsicum, chopped 1 head of broccoli, chopped into small florets 100 grams green beans 100 grams baby corn

and baby corn, until the broccoli turns a bright green and then remove and put to one side 2 Coat the wok with a bit more coconut oil and then sauté the onion until soft and translucent, then add the garlic and ginger. Cook for a minute or two and then add the cooked vegetables back into the wok. Toss through and then remove and put to one side 3 Coat the wok with the rest of the coconut oil and then fry off the prawns, until they are just short of cooked 4 Squeeze the lime over the prawns and add the fish sauce, then add the cooked vegetables back to the wok. Stir through and sprinkle over coriander.

1 tbs. fish sauce 1 tbs. coconut oil 1 lime, cut

Our recipe for wellbeing

Contents Breakfast, 12 Poultry, 22 Red Meat, 34 Seafood, 42 Pizza, 56 Soup, 60 Salad, 64 Vegetarian, 80 Snacks, 114 Sweets, 130 Drinks, 150 Index Of Recipes, 156 Measures, 162 Thank You, 163

Breakfast

Berrylicious Acai Smoothie Bowl Nikki Biscoe A healthy lifestyle begins with a healthy breakfast. But despite our best intentions, a healthy breakfast can often be time consuming and hard work. This quick and easy breakfast will ensure your get a good start to your day.

Ingredients

Method

1 Banana

1 Place fruit, acai powder, honey and yoghurt into blender.

Strawberries

2 Add a cup of coconut water and blend until smooth.

Raspberries

3 Empty contents into bowl and add muesli and desiccated coconut with desired berries or fruit.

Acai powder 1 tsp. honey 1 tub low fat Greek yoghurt 1 cup coconut water Desiccated coconut Muesli

Breakfast Frittata Belinda Delves Serves 4

Ingredients

Method

10 free range eggs

1 Pre heat oven at 160 degrees.

200g free range bacon

2 Peel skin of sweet potato, then cut up into bite size pieces.

1 bunch of asparagus

3 Place cut up sweet potato onto a baking tray and place in oven for 10 minutes or

1 sweet potato ½ bag of spinach

until cooked. 4 Crack the eggs into a bowl and beat. 5 Cut up bacon and asparagus into small pieces. 6 When sweet potato is cooked place the bacon, asparagus spinach and sweet potato into a cake tin (square if possible), then pour the eggs on top. Place into the oven and cook for about 15 minutes or until cooked. 7 Cut, serve and enjoy.

Ricotta Fig on Toast Dora Cassiani & Francesca Panunzio Ingredients

Method

2 slices Sourdough toasted bread

1 Spread skim ricotta on toasted bread.

¼ cup skim ricotta

2 Place the fruit of top and drizzle honey on top as desired.

1 tsp. honey 1 dash cinnamon 2 figs quartered or (any other seasonal fruit) ½ ripe banana sliced 13

Our recipe for wellbeing

Overnight Quinoa Oats & Berries Juliette Nowak A quick and effortless breakfast idea that’ll get you into a healthy lifestyle in no time. It’s also suitable for vegetarians and vegans!

Ingredients

Method

½ cup uncooked oats

1 Start the preparation the night before. First, rinse your quinoa seeds.

⅓ cup cooked quinoa

2 Put 1 part quinoa and 2 parts of water into a pot and bring to the boil on low heat

1 cup almond milk

for about 15 minutes. The quinoa will be cooked once all the water is absorbed.

1 tbsp. (ground) chia seeds

Tip: If you plan to have your healthy oatmeal regularly, I suggest cooking a large

1-2 tsp. agave

batch of quinoa for multiple servings, as this is the most time-consuming part.

A handful of your favourite berries

3 While the quinoa is cooking, add the uncooked oats into a mason jar (or a bowl). 4 Mix together the almond milk, agave and the ground chia seeds in a separate bowl. If you use ground chia seeds, make sure you mix it well into the almond milk to prevent clumps. 5 Once the quinoa is cooked, add it to the oats. 6 Pour the almond milk mixture over the oats and quinoa into the mason jar or bowl, cover it up and place in the fridge for at least 8 hours. 7 In the morning, stir the oats and quinoa together and cut a handful of your favourite fresh berries and add them in. Or, if you are running late, just add some yummy frozen mixed berries for colour. Enjoy!

Breakfast

Healthy Live Muesli Tunya Bollaan Serves 2

Ingredients

Method

1-2 heaped tbsp. oat flakes

1 Soak the grain flakes overnight in a little water or fruit juice to help break the starch

A handful of raisins or sultanas 1 apple or firm pear, grated or diced 2 tsp. fresh orange juice 1 small banana, finely chopped 2 tbsp. yoghurt (preferably sheep’s or goat’s milk yoghurt) 1 tsp. honey or stevia to taste

down into sugars, along with the raisins or sultanas. 2 In the morning, combine the soaked grain flakes and raisins with the apple/pear and banana, and add orange juice to prevent the fruit from browning and to aid digestion. 3 Then top with yoghurt and add some fresh honey or a little stevia if desired. 4 Sprinkle with your favourite chopped nuts (mine is toasted hazelnuts and pecans) or sunflower seeds and spices like cinnamon.

1 tbsp. chopped nuts or sunflower seeds ½ tsp. powdered cinnamon or ginger

Did you know...? The recipe of muesli was originally developed by the famous Swiss physician, Max Bircher-Benner. I find that most muesli packages contain way too much sugar and is heavy and hard to digest, and doesn’t have enough of the good bits I really want. This recipe is made up of predominantly fresh fruit.

Zucchini Slice Frittata Donna Searle Ingredients

Method

1 brown onion, finely chopped

1 Preheat oven to 180 degrees (160 degrees fan forced).

100g rindless smoked bacon

2 Spray 20cm ovenproof frying pan with oil.

6 eggs

3 Cook onion and bacon in frying pan for 5 minutes or until crisp (cool slightly).

1 cup plain flour

4 Whisk eggs in a large bowl. Add flour, baking powder and oil, whisk until smooth.

1 tsp. of baking powder

5 Add bacon mixture, zucchini, cheese and dill. Then, season.

2 tbsp. extra virgin olive oil

6 Pour into prepared pan. Bake for 50 minutes or until golden.

500g zucchini, trimmed, coarsely grated

7 Top with extra dill.

1 cup kassem cheese, coarsely grated 2 tsp. fresh dill, chopped Dill sprigs to serve

Our recipe for wellbeing

Breakfast

Healthy Breakfast Pancakes Lisa George Serves 4

Ingredients

Method

Pancake batter

1 Mash bananas until they have a creamy consistency. Add the eggs, almond meal

2 medium bananas 2 eggs

(or protein powder) and vanilla essence and mix well to combine. 2 Place ¼ tbsp. of the coconut oil in a small frying pan on low-medium heat. Once

2 tbsp. almond meal or choc

melted, add ¼ of the batter and make sure it is evenly spread across the pan. Cook

protein powder

for a few minutes until golden brown, lifting the sides with a spatula to check. Turn

½ tsp. vanilla essence (optional)

pancake over and cook until golden.

1 tbsp. coconut oil for cooking Topping

3 Place 2 pancakes on a plate and spoon some Greek yoghurt on each of them. Top with blueberries, sliced strawberries and a drizzle of honey.

1 cup Greek yoghurt 1 cup fresh strawberries, sliced ½ cup fresh blueberries 1 tbsp. honey

Banana Pancake Amanda Benny This is a great healthy breakfast or post workout meal. It’s high in protein and contains good fats. The best part, it takes less than 10 minutes to make.

Ingredients

Method

1 over ripe banana, mashed

1 Whisk eggs and add vanilla and cinnamon to your taste.

1 dash of vanilla

2 Add mashed banana and mix in.

1 dash of cinnamon

3 Add chia seeds if you like and mix.

2 tsp. of chia seeds (optional)

4 Heat coconut oil in small frypan.

Coconut oil

5 When hot, add banana mix.

To serve (optional)

6 Once cooked at the bottom, pop under griller to cook the top.

Low fat Greek yoghurt

7 When cooked, remove and serve with whatever topping you like.

Strawberries, blueberries or raspberries (or all) A dash of maple syrup

For a naughty version, you can treat yourself by throwing in a couple of chocolate chips.

Our recipe for wellbeing

Chia Parfait with Yoghurt and Seasonal Fruit Liz Tatham Serves 4

Ingredients

Method

375ml almond milk

1 Place the chia seeds, vanilla and milks into a bowl, stir and leave in the fridge

375ml light coconut milk

overnight. Stir again before going to bed.

½ cup white chia seeds

2 In the morning stir again, slit mangoes and scoop out into squares.

1 tsp. vanilla essence

3 Layer your cup with mango pieces, berries, chia, yoghurt and top with left over

2 mangoes

mangoes, berries and passion fruit pulp.

1 cup raspberries 1 cup blueberries 2 passion fruits 2 cup yoghurt (lightly sweetened)

Black Bean Breakfast Burrito Linda Pozzi Ingredients

Method

1 or 2 egg whites

1 Scramble eggs, beans, salsa and cheese.

¼ cup canned black beans, rinsed and drained

2 Fill tortilla with egg mixture.

2 tbsp. salsa 2 tbsp. shredded low-fat cheddar cheese

3 Fold two opposite sides of the tortilla in towards each other, leaving the egg mixture exposed in the middle. Then, fold the bottom third up and start rolling upwards until you reach the other end.

1 small whole-wheat tortilla

Healthy Muesli Donna Searle Ingredients

Method

4 cups wholegrain oatmeal

1 Mix first six ingredients in a large bowl.

2 cups flaked coconut

2 Heat syrup and olive oil for 1 minute in a microwave. Stir well and add to

1 cup all bran cereal 2 cups chopped mixed raw nuts 1 cup pepitas 3 tbsp. chia seeds

muesli so that all the muesli is coated with the syrup and oil. 3 Divide in half and cook in 160 degrees oven for 10 minutes. Stir, cook again for 10 minutes and remove. 4 Repeat with second half. Be careful not to brown it too much.

1 cup rice matt syrup (found in Health Food aisles) ¼ cup olive oil

Breakfast

Anytime Eggs Natasha Poneros Serves 4

Ingredients

Method

1 tbsp. butter

1 Heat butter in a large shallow pan with a lid over a low heat. Gently fry the onion

1 onion, diced

for 5 minutes.

2 large garlic cloves, diced

2 Add the garlic, capsicum and cumin and cook for a few minutes.

1 large red capsicum

3 Add the chopped tomatoes, balsamic vinegar and 350ml of water, stir and bring

1 tsp. ground cumin 4 large tomatoes (about 450g) roughly chopped 1 tsp. balsamic vinegar

to a simmer. 4 Let everything cook down for 10 minutes to make a nice chunky sauce. 5 Stir in the chard or kale leaves and the diced stems, and cover the pan for 5 minutes to allow them to wilt (you might need a little longer for the kale). Take the

200g rainbow chard or kale

lid off, season to taste and, if needed, leave to reduce again with the lid off for a few

4 eggs

minutes for the sauce to thicken.

A small handful of fresh coriander and dill A dollop of Greek yoghurt or a small handful of crumbly cheese, e.g. fetta A pinch of cayenne pepper or smoked paprika A squeeze of lemon juice Sea salt and black pepper

6 Push the vegetables aside using a spatula to make 4 small gaps in the sauce. 7 Gently crack an egg into each gap and season each egg with salt and pepper. With the lid off the eggs will gently cook in about 6 minutes (for a runny yolk). If you want to give them a helping hand, then pop the lid on and keep an eye out after 4 minutes so that you can catch them when the whites are just set but the yolks are runny. You could also pop the pan, uncovered, into a hot oven for a few minutes, if preferred. 8 Scatter over the fresh herbs a dollop of yoghurt or cheese and finish with a sprinkling of cayenne pepper or paprika and a squeeze of lemon juice. Serve this dish straight from the pan. Any leftovers are delicious the next day.

Our recipe for wellbeing

Breakfast

Super Food Muesli Lina Pozzi Serves 1

Ingredients

Method

200g thick natural organic yoghurt or your choice of kefir or yoghurt

1 Combine yoghurt and Healthy Chef Organic Superfood. Keep mixing with a spoon

1 tbsp. Healthy Chef Organic Superfood

until blue and luscious. 2 Spoon onto a serving plate or into a bowl. 3 Top with fresh berries and scatter lightly with walnuts.

250g fresh berries (choose from strawberries, blueberries, raspberries, or other red fruits like pomegranate, goji berry, cherry)

Tip:

Scattering of walnuts or your choice of nut or seed

Pump up the protein and add 1 tablespoon of Healthy Chef Pure Protein. Swap walnuts for roasted almonds, which taste amazing. Use cashew nut cream or coconut yoghurt instead of natural yoghurt. Use other seasonal fruits like pineapple and blueberry, fresh peach, fig and pomegranate.

Acai Bowl Belinda Delves Serves 1

Ingredients

Method

1 ½ packets of acai (can purchase at health food stores)

1 Place acai and coconut water into a blender. Blend for about 1 minute or until

60ml coconut water

2 Pour into a bowl. Add the muesli, banana and strawberries on top.

½ banana ½ cup gluten free muesli

mushed up. Pour honey on top. Enjoy!

1 tbsp. organic honey

Healthy Morning Muesli Jenny Benporath Ingredients

Method

8 cups oats

1 Combine ingredients in large mixing bowl. Store in airtight container in refrigerator.

2 cups bran

2 To serve, pour ½ cup muesli into bowl and eat with yoghurt or your choice of milk.

1 cup sultanas

Try with fresh fruit or warmed stewed fruit.

¾ cup sunflower seeds ¾ cup pepitas ¾ cup slivered almonds ¾ cup crushed almonds ¾ cup crushed Brazil nuts 21

Poultry

Cheesy Chicken Quinoa Enchilada Meatloaf Muffins Natalie Simpson A healthy, lean, deliciously-moist meatloaf packed with quinoa, veggies and protein. This gluten-free meatloaf is full of Mexican flavour.

Ingredients

Method

⅓ cup uncooked quinoa

1 Rinse quinoa with cold water in mesh strainer. In a small saucepan, bring water

⅔ cup water

and quinoa to a boil. Cover, reduce heat to low and let simmer for 15 minutes or

4 gloves of garlic

until quinoa has absorbed all of the liquid. Remove from heat and fluff quinoa with

½ cup finely chopped yellow onion

a fork; set aside to cool for about 5 minutes. While the quinoa cooks you can move

1 red or orange pepper, finely chopped ½ tsp. olive oil 1 tsp. cumin 1 tsp. dried oregano ½ tsp. chilli powder Few dashes of your favourite hot sauce Few dashes of red pepper flakes, if desired ½ cup chopped cilantro ⅔ cup red enchilada sauce

onto the next step. 2 Preheat oven to 180 degrees. Spray a 12-cup muffin tin generously with cooking spray. Heat olive oil in a medium skillet over medium heat. Add garlic, onion and bell pepper. Cook for a few minutes or until the onions have softened. Transfer to a large bowl to cool for a few minutes. 3 Add quinoa, cumin, oregano, chilli powder, hot sauce, red pepper flakes, cilantro, salt, pepper and half the enchilada sauce (reserve the rest for topping the muffins later). Next stir in ground chicken (or turkey), egg whites and ¼ cup of the cheese. You may need to use your hands to ensure all ingredients are well-combined. Use a ¼ cup measuring cup or an ice-cream scoop to add meatloaf mixture evenly into muffin cups. 4 Bake for 18 to 20 minutes. Remove from oven and spoon remaining enchilada

Freshly ground salt and black pepper, to taste

sauce and cheese over the tops of muffins. Place back in oven and bake for an

500g ground chicken breast or extra lean ground turkey breast

a few minutes before eating (serve with fresh vegetables for a full meal).

2 egg whites

To make meatloaf less spicy and kid-friendly, omit red pepper flakes and hot sauce.

⅔ cup reduced fat shredded Colby jack or Mexican cheese

additional 3 to 5 minutes or until cheese melts and muffins are cooked. Let cool for

Feel free to use 1 egg instead of 2 egg whites.

Moroccan Chicken with Couscous Anna MacGregor Ingredients

Method

500g chicken breast, cut into cubes

1 In a large pan add oil, chicken, onions and garlic. Gently cook until onions are soft

1 red onion, diced

2 Add spice mix to pan and cook for a few minutes until nice and fragrant.

2 cloves garlic, finely chopped 1 ½ tbsp. Moroccan spice powder 1 can chopped tomatoes 1 cup chicken stock 1 broccoli head, cut into small florets

and chicken is cooked through. Remove from pan. 3 Add stock, tomatoes and broccoli. Cook for 5 minutes. 4 Return chicken and onion mix to pan and add couscous. 5 Place a lid on pan and gentle cook for 3 minutes. You will notice that the couscous will absorb the liquid. You can add more water if you prefer a more fluid mix. 6 Fluff up with a fork and you are done!

1 tbsp. olive oil 1 cup wholemeal couscous

Our recipe for wellbeing

Chicken with Quinoa Salad and Yoghurt Sagun Rana Ingredients

Method

200g quinoa

1 Place the quinoa and water in a small saucepan over medium heat, then bring to a

600ml water 1 bunch parsley leaves, chopped

simmer. Cook for 10 minutes or until tender. Drain well and leave to cool. 2 Add herbs, tomatoes and onions to quinoa and toss to combine. Mix oil, lemon

2 tbsp. coriander, finely chopped

juice, ½ teaspoon of paprika, cumin, cayenne and sugar. Then, season.

8 cherry tomatoes, quartered

Place yoghurt in a bowl and drizzle over 2 teaspoons of the dressing then sprinkle

2 spring onions, finely chopped

with some paprika. Toss salad in remaining dressing.

60ml extra virgin olive oil 2 tbsp. lemon juice 1 ½ tsp. paprika 1 tsp. ground cumin

3 Preheat grill to medium-high. Mix oil and remaining paprika, season then brush over the chicken fillets. Grill for 7-8 minutes each side until cooked through. 4 Slice the chicken once it is cooked and rested for 5 minutes then serve with salad and yoghurt.

Pinch of cayenne 1 tsp. caster sugar 100g Greek yoghurt 1 tbsp. olive oil 750g chicken breast

Chicken Balls with Thai Salsa & Rice Sheryn Kerr Ingredients

Method

Chicken balls

1 Combine all chicken ball ingredients into a bowl, roll into balls coated with crumbs

500g chicken mince ½ red capsicum, finely chopped 2 spring onions, finely chopped

and shallow fry. 2 Combine ¼ cup Hoisin Sauce and ¼ cup Lime juice and stir through the salsa ingredients. Serve with rice. Yum!

Ready to serve hokkien or egg noodles 2 tbsp. sweet chilli sauce 1 tsp. Masterfoods Thai seasoning Panko crumbs Oil for frying Thai salsa Baby cucumbers, finely chopped Baby spinach, finely chopped Watercress, finely chopped Green capsicum, finely chopped

Poultry

Chicken Stir Fry Nikki Biscoe Ingredients

Method

200g chicken strips

1 Heat wok, add coconut oil and heat for a few seconds until hot. Then, simmer

100g broccoli

chicken strips.

1 onion

2 Add vegetables and cook until heated through.

1 carrot

3 Add garlic and cumin, and stir-fry through.

Handful of mushroom

4 Add gravy. Then add egg.

1 zucchini

5 Mix through and stir-fry until egg is cooked.

Handful of peas 1 egg 1 clove of garlic 1 tsp. cumin 2-3 tbsp. coconut oil Â˝ cup chicken gravy

Spicy Chicken Fried Rice Antonietta Passarello Ingredients

Method

Â˝ x 225g bottle Sichuan spice and chilli stir-fry sauce (or make your own)

1 Put aside 2 tablespoons of Sichuan sauce. Place remaining sauce in a shallow

700g chicken breast fillets 1 tbsp. peanut oil 1 brown onion, cut into thin wedges 400g packet fresh stir-fry vegetables 250g packet express 90-second brown rice

glass or ceramic dish. Add chicken. Turn to coat. Cover. Refrigerate for 1 hour. 2 Heat half the oil in a large frying pan over medium heat. Cook chicken for 5-6 minutes each side or until browned and cooked through. Transfer to a plate. Cover. Stand for 5 minutes. 3 Meanwhile, heat remaining oil in a wok over medium-high. Add onion. Stir-fry for 2 minutes. Add vegetables. Stir-fry for 3 minutes or until just tender. Add rice, sesame seeds and reserved sauce. Stir-fry for 1 minute or until rice is heated through. 4 Thickly slice chicken. Serve on rice and sprinkled with green onion.

2 tsp. sesame seeds, toasted 2 green onions, thinly sliced diagonally

Our recipe for wellbeing

Zucchini Noodles in a Creamy Sundried Tomato Sauce & Chicken Sandra Uzunoska Serves 6

Ingredients

Method

1 tbsp. butter

1 Heat the butter in a pan/skillet over medium high heat. Add the chicken strips and

700g chicken thigh fillets, cut into strips 120g fresh semi-dried tomato strips in oil, chopped 100g jarred sun dried tomatoes in oil, chopped 4 cloves garlic, peeled and crushed 300ml 1¼ cup thickened cream, reduced fat or full fat (or half and half) 1 cup shaved Parmesan cheese Salt to taste

sprinkle with salt. Pan-fry until the chicken is golden brown on all sides are cooked through. 2 Add both semi-dried and sun dried tomatoes with 1 tablespoon of the oil from the jar (optional, it’s just to add extra flavour), and add the garlic. Sauté until fragrant. While the chicken is browning, prepare your zoodles with a zoodle maker or with a normal vegetable peeler. 3 Lower heat, add the cream and the Parmesan cheese; simmer while stirring until the cheese has melted through. Sprinkle over salt, basil and red chilli flakes to your taste. 4 TStir through the zoodles and continue to simmer until the zoodles have softened to your liking (about 5-8 minutes) and serve.

Dried basil seasoning Red chilli flakes 2 large zucchini (or summer squash), made into zoodles (use a vegetable grater if you don’t have a Zoodle grater)

Rice Paper Rolls with Chicken Shu-Hui Yang Ingredients

Method

1 cup shredded BBQ chicken

1 Combine chicken, cabbage, beansprouts, capsicum, mint, ⅓ cup coriander, and

⅛ Chinese cabbage (wombok), finely shredded ½ cup beansprouts, trimmed 1 small red capsicum, thinly sliced ⅓ cup fresh mint leaves ½ cup fresh coriander leaves

2 tablespoons of lime juice and fish sauce in a large bowl. 2 Place 1 rice paper in a medium bowl of lukewarm water for 15 seconds or until just soft. Place on a clean tea towel or paper towel. 3 Arrange ¼ cup of the chicken mixture along the centre of rice paper. Fold ends in and roll up firmly to enclose filling. Repeat with remaining rice paper rounds and filling. Serve with sweet chilli sauce and remaining coriander.

1 lime, juiced 1 tbsp. fish sauce 12 x 22cm rice paper rounds sweet chilli sauce, to serve

Poultry

Country Chicken Sweet Potato Pot Pie Erik Sulistija Serves 5

Ingredients

Method

1kg chicken deboned or 600g chicken drumsticks

1 Preheat oven to 180 degrees. 2 Cover baking tray with baking paper, place chicken on top and then sprinkle with

2 tsp. salt

one teaspoon of salt and drizzle over 1 tablespoon of oil. Cook in the oven for

2 tbsp. oil

12–15 minutes, or until tender.

1 onion, finely chopped 2 garlic cloves, finely chopped

3 Remove from oven, discard skin and allow to cool for 5 minutes. Using two forks, shred the meat making sure it is still chunky and set aside.

1 carrot, sliced

4 Add the remaining oil to a medium saucepan on high heat. Brown the onion and

1 celery, sliced

garlic before adding the carrots, celery and leek. Once golden, add the chicken and

1 leek, sliced 1 cup chicken stock

stir for 1 minute before deglazing with stock. 5 Next add white wine vinegar, pepper, thyme, rosemary, bay leaf and remaining salt.

2 tbsp. white wine vinegar

Turn the heat to low, cover and allow to simmer for 30–40 minutes or until stock

2 tsp. black pepper, ground

has reduced.

3 sprigs thyme 2 sprigs rosemary 1 bay leaf 2 medium sweet potatoes, peeled and cubed evenly ¼ cup almond milk

6 Meanwhile, in another saucepan, add sweet potato and cover with water. Bring to a boil on high heat, before turning to medium heat and allowing to cook for a further 6–8 minutes, or until a knife pierces flesh easily. 7 Drain sweet potato and allow to dry out for 2 minutes. Put in a blender with the almond milk and processing until smooth. Remove and set aside. 8 Preheat grill to medium/high. 9 Spoon the chicken mix into an ovenproof dish. Spoon the sweet potato mix on top and spread around evenly until smooth. 10 Place under the grill for 5 minutes or until the top changes colour.

Paprika Chicken Rosie MacDermott Ingredients

Method

150g chicken breast

1 Heat a teaspoon of oil in a saucepan.

150g brown penne pasta

2 Dice the onion and sauté in the saucepan.

500ml chicken stock

3 Remove fat and cube chicken breast, add to the onion. Cook until the meat is white

1 brown onion

throughout.

Paprika (to taste)

4 Add paprika to the chicken (amount to taste).

1 capsicum

5 Add the chicken stock and bring to the boil.

250ml sour cream

6 Pour the pasta into the saucepan and simmer for 30 minutes.

1 lime

7 Slice the capsicum and add to the saucepan, leave for 5 minutes.

Basil

8 Add the sour cream to the pasta and stir through.

Olive oil

9 Add lime to give extra flavour (optional). 10 Serve garnished with basil.

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This chipotle chicken is one of my favourite recipes. This marinade will add a lot of flavour and it will never dry out your chicken! The marinade itself is sweet, spicy and delicious; and it tastes even better served with lime and accompanied with brown rice and quinoa. This recipe is great because you can leave the chicken to marinate in the fridge before you go to work, and cook it together with the rice once you get home! Enjoy!

Poultry

Honey Chipotle Chicken with Brown Rice and Quinoa Zoe Taggart Serves 4 to 6 I recommend you start this recipe at least 1 day ahead.

Ingredients

Method

Honey Chipotle Chicken

1 Finely chop chillies and then add chillies and adobo sauce to a large bowl.

700g chicken breasts

2 Finely chop parsley and add to bowl, along with both mustards, olive oil and honey.

3-4 tbsp. adobo sauce

3 Combine well and season to taste.

2 chipotle chillies chopped finely (seeds removed for less heat) from adobo sauce

4 Taste mixture. If unbalanced, add either more adobo, olive oil or honey.

1 tbsp. wholegrain mustard 2 tsp. Dijon mustard ⅓ cup light olive oil 2½ tbsp. organic honey Generous handful fresh, chopped parsley Salt and pepper to taste Olive oil to cook Brown rice and quinoa 1 part quinoa (I use red) to 2 parts brown rice

5 Combine well if extra is added. 6 Remove any excess fat or skin from all chicken breasts. 7 Slice each chicken breast into 2-3 tenders, cutting along the grain. 8 Add sliced chicken to the bowl of marinade and stir until each piece is well coated. 9 Cover bowl with clean wrap and place in fridge to marinate for minimum 6 hours, or overnight. 10 Remove chicken from fridge after marinating. 11 Rinse brown rice and quinoa, drain and add to rice cooker. 12 Add lime zest and coconut oil. 13 Add stock to cover at least 1cm above rice and quinoa and add herbs. 14 Turn on rice cooker. 15 Once rice is cooked, discard excess herbs and keep warm.

Low salt chicken stock, enough to cover 1cm over the rice and quinoa

16 Make salad dressing by adding honey, lime and olive oil together and stir

1 tsp. coconut oil

18 Preheat frying pan or grill plate.

3-5 Sprigs of either or both fresh lemon thyme and oregano Salad 4 cups mixed salad leaves 8 cherry tomatoes, halves

vigorously. 17 Slice avocado and tomatoes and place in salad bowl with the mixed lettuce. 19 Once hot, add oil and allow to heat up. 20 Place chicken pieces onto pan and cook both sides until a deep brown or cooked inside. 21 Serve hot, with salad and rice or quinoa.

1 avocado, sliced ½ lime juiced 1 tbsp. olive oil 1 tsp. organic honey

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Healthy Chicken Curry Amos Maann Ingredients

Method

½ kg mini chicken drum sticks

1 In a frying pan, heat butter, add onions and cook for 5 minutes.

2 large onions, chopped

2 Add 5 pinches of salt and 2 pinches of pepper.

Cholesterol free butter

3 When onion becomes transparent put chicken in and cover the pan for 10 minutes.

Salt and pepper

4 When chicken becomes off white, put in tomato, leave for 5-6 minutes and stir.

1 tomato

5 Leave on low heat for 15 minutes and stir a couple of times. 6 Serve with rice or bread.

Spanish Turkey Hot Dish Dinner Jo Jorgensen Serves 6

Ingredients

Method

500g ground turkey meat

1 Cook turkey meat over medium heat until golden, stirring to crumble. Drain any

1 cup chopped onion

juices and pat dry with paper towels and set aside.

2 garlic cloves, minced

2 Wipe fats from pan and coat with cooking spray; place over medium heat until hot.

400g can of no added salt whole tomatoes, chopped

3 Add onion and garlic; sauté 2 minutes or until tender. Return turkey meat to pan.

Small can diced green chillies, drained ⅓ cup raisins ½ tsp. salt ½ tsp. pepper

Add tomatoes, green chillies, raisins, salt, pepper, spices, orange rind and hot sauce. 4 Bring to the boil, and then reduce heat to simmer, uncovered, for 15 minutes. Add beans and apples. Cook for 10 minutes, stirring occasionally. 5 Serve over rice.

½ tsp. cinnamon ¼ tsp. cloves ¼ tsp. allspice ¼ tsp. nutmeg ¼ tsp. orange rind ½ tsp. hot sauce 1 cup canned black beans, rinsed and drained 2 cups finely chopped apples 3 cups cooked brown rice

Poultry

Healthy Peanut Crusted Chicken Pad Thai Katelyn Wallace Serves 4

Ingredients

Method

200g dried rice stick noodles

1 Preheat oven to 180 degrees or 160 degrees (fan). Line a baking tray with baking

500g chicken tenderloins, trimmed

paper. Prepare noodles according to packet directions. Drain. 2 Meanwhile, dust the chicken with flour, shaking off excess. Dip in eggwhite and

2tbsp plain flour

lightly coat with peanuts. Heat 1 tablespoon of oil in a frying pan on medium heat.

2 eggwhites, lightly beaten

Cook chicken, in batches, for 1 minute each side, until golden. Place on prepared

1 cup crushed peanuts

tray and bake for 5-10 minutes, until cooked through.

3 eggs, lightly beaten 125g baby corn, halved lengthways 1 carrot, cut into matchsticks 120g snow peas 2 garlic cloves, crushed 1 long red chilli, sliced ⅓ cup salt-reduced chicken stock 2 tbsp. salt-reduced soy sauce

3 Wipe out pan. Heat remaining oil on medium. Add egg, swirling to coat base of pan. Cook for 1-2 minutes, until set. Turn and cook for 1 minute. Slice onto a board, roll up and thinly slice. 4 Add corn to pan. Cook for 2 minutes. Add carrot and snow peas. Cook for 1 minute. Add garlic and chilli. Cook for 1 minute. Add noodles, stock and sauces. Stir-fry for 1-2 minutes, until heated through. Add coriander and omelette. Toss to combine. 5 Cut chicken in half lengthways. Top noodles with chicken and serve with lime wedges.

2 tbsp. sweet chilli sauce ½ cup coriander leaves, plus extra to serve Lime wedges, to serve

Chicken, Spinach & Artichoke Pasta Bake Dora Cassiani & Francesca Panunzio Ingredients

Method

500gm packet rigatoni pasta

1 Preheat oven to 200 degrees. Spray a large baking dish with non-stick spray and set aside.

1 batch Alfredo sauce (or 1 jar of your favourite store-bought brand) 3 cups cooked chicken, roughly chopped or shredded

2 Boil a large pot of water and season with 1 tablespoon of salt. Add pasta and cook

1 (10oz.) package frozen chopped spinach

to the pasta. Stir to combine. Season to taste with additional salt and pepper if

1 (14oz.) can of water-packed quartered artichoke hearts, drained 8 oz. whole-milk mozzarella cheese, shredded ½ cup Parmesan cheese, grated Iodized salt

for 7 minutes. Drain and return back to large pot. 3 Add the sauce, chicken, spinach, artichokes, 1 teaspoon of salt, and black pepper necessary. 4 Pour half of the Pasta into the bottom of baking dish. Top with half of the mozzarella. 5 Top with remaining Pasta mixture and finish with the remaining mozzarella. Bake until heated through and browned on top (about 30 minutes). 6 Serve with fresh salad and crusty bread and a glass of your best Shiraz.

½ tsp. fresh cracked pepper

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Chicken Bake Jacqui Barwick Serves 4

Ingredients

Method

2 x 400g cherry tomatoes halved

1 Place tomatoes, lemon, garlic and chicken in an overproof dish. Top with the

1 lemon quartered 6 cloves of peeled garlic

paprika and rosemary. Sprinkle with balsamic vinegar. Cover with bacon rashers to seal the chicken.

2 chicken breasts, halved

2 Bake in moderate oven for 35 minutes.

1 tsp. of paprika

3 Serve with boiled potatoes and asparagus.

1 spring of rosemary Balsamic vinegar

Healthy Crispy Chicken Leika Takahashi Ingredients

Method

240g Chicken breast

1 Preheat oven 220 degrees.

½ cup plain flour

2 Cut chicken into 1cm-thick fillet.

½ egg

3 Season with salt and pepper.

90g plain corn flake (crushed)

4 Coat chicken in flour and shake off excess.

1tbs oil

5 Dip in egg and place on crashed corn flake to coat.

Salt and pepper for seasoning

6 Place on an oven plate. 7 Drizzle with oil, bake for 8-10 minutes. 8 Serve with your favourite sauce such as sweet chilli sauce, tomato sauce, lemon juice or aioli.

Chicken with White Beans and Tomatoes Linda Pozzi Ingredients

Method

2 x 15.5 oz. cans of cannellini beans, rinsed

1 Heat oven to 230 degrees. In a 22 x 33cm (or larger) baking dish, toss the beans

1 pint grape tomatoes 4 sprigs fresh thyme 4 sprigs fresh oregano, plus leaves for garnish 2 garlic cloves, smashed ¼ tsp. crushed red pepper 2 tbsp. olive oil

and tomatoes with the thyme and oregano sprigs, garlic, red pepper, 1 tablespoon of the oil, ½ teaspoon of salt, and ¼ teaspoon of black pepper. 2 Pat the chicken dry and place on top of the bean mixture, skin-side up. Rub with the remaining tablespoon of oil; season with ½ teaspoon of salt and ¼ teaspoon of black pepper. 3 Roast until the chicken is golden and cooked through, 35 to 45 minutes. 4 Sprinkle with the oregano leaves.

Salt and black pepper 8 bone-in, skin-on chicken thighs

Poultry

Red Meat

Veal Ragout Bianca Rebelos Ingredients

Method

1L beef stock

1 In a large heavy based frypan that is oven safe and has a lid, add oil and coat veal

6 button mushrooms Anchovies, cut finely 2 sticks celery, chopped ½ glass dry white wine 1 tsp. garlic, cut finely 1 onion, chopped

pieces in lots of flour, then brown. Leave excess flour in pan. 2 Remove sealed veal. Put garlic and anchovies in pan. Then put all above vegetables in pan and cook for a couple of minutes. 3 Return veal to pan. Add 1L beef stock (I use Bonox or Continental stock pot beef) and stir. Put lid on and bake in oven at 190 degrees for approx. 1 hour. 4 Serve with green beans and mashed potatoes with a little parsley on top of mash.

A few sprigs fresh thyme 1kg veal (cut into pieces like you would for stroganoff) Plain flour Olive oil

Beef on a Bed of Greens Wendy Wickens Ingredients

Method

8-10 stalks of bok choy

1 Heat oil in wok, add bok choy and stir-fry for 2-3 minutes.

2 tbsp. of oil

2 Spoon over serving plate and keep warm.

4 cloves garlic, chopped

3 Remove any liquid from pan and add remaining oil and ingredients to the pan. Fry

500g oyster blade steak, thinly sliced 4 spring onions, cut into 3cm lengths

garlic and beef until well browned. Stir in all remaining ingredients and cook for 2 minutes. 4 Spoon over bok choy and enjoy.

2 tbsp. oyster sauce ½ cup water 1 tsp. sugar

Mini Quiches Navneet Kaur Ingredients

Method

3 eggs

1 Preheat your oven to 180 degrees.

4 rashers of bacon, diced

2 Lightly grease 2 patty cake pans (12 cup) with cooking spray or butter.

1 small onion or ½ large diced onion

3 In a bowl, mix the eggs, bacon, onion, cheese, salt, pepper, cream and parsley with

2 tbsp. of tasty cheese, grated

4 Using an egg ring, or pastry cutter, cut circles out of the defrosted puff pastry and

Salt and pepper, to taste Dash of thickened cream Sprinkle of fresh or dried parsley 3-4 pre-made frozen puff pastry squares

a fork until mixed together well. place into the greased patty cake or muffin trays. 5 Spoon the mixture into the pastry. 6 Bake in the oven for 15 to 20 minutes or until golden brown.

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Skinny Beef Lasagne Kenneth Farrand The pasta is replaced with sheets of blanched leeks so you can have all the flavour without the calorie count.

Ingredients

Method

2 large leeks, each about 300g

1 Trim the leeks until they are about the same width as your lasagne dish. Cut the

1 medium onion 2 celery sticks, trimmed

leeks lengthways through to the middle but no further. 2 Open out the leeks and remove five or six of the narrow leaves from the centre of

2 carrots, peeled

each leek. Thinly slice these inner leaves. Separate the larger leaves. These will be

500g lean minced beef

your ‘lasagne sheets’.

2 garlic cloves, peeled and crushed

3 Finely chop half the onion and cut the other half into wedges. Thinly slice the

150g mushrooms, wiped and chopped

4 Put minced beef in a large non-stick frying pan with the sliced leeks, chopped

2 tbsp. plain flour 150ml red wine 200ml beef stock, made with 1 beef stock cube 400g can of chopped tomatoes 2 tbsp. tomato purée 1 heaped tsp. dried oregano 2 bay leaves 500ml semi-skimmed milk 3 tbsp. cornflour Freshly grated nutmeg, to taste 50g extra-mature cheddar, grated 25g parmesan, finely grated 3 medium vine tomatoes, sliced Freshly ground black pepper

celery and dice the carrots. onion, celery, carrots and garlic. 5 Place the pan over a medium-high heat and fry without added fat for about 10 minutes until lightly coloured. You’ll need to break up the mince with a couple of wooden spatulas or spoons as it cooks. 6 Stir in the chopped mushrooms and cook for 2–3 minutes. The pan should look fairly dry at this point. 7 Sprinkle over the plain flour and stir it thoroughly into the mince and vegetables. Slowly stir in red wine and beef stock. Add the canned tomatoes, tomato purée and dried oregano, then drop a bay leaf into the pan and bring it to a simmer. Season 8 with lots of freshly ground black pepper. Turn down the heat slightly and leave the mince to simmer for 20–30 minutes until rich and thick, stirring occasionally. 9 While the mince is cooking, put the onion wedges in a saucepan with the remaining bay leaf. In a small bowl mix three tablespoons of the milk with the cornflour.

Red Meat

10 Pour the rest of the milk into the pan with the onion wedges and set it over a low heat. Bring to a very gentle simmer and cook for 2â&#x20AC;&#x201C;3 minutes. Remove from the heat and leave the milk to infuse for 10 minutes. 11 Half fill a large saucepan with water and bring to a boil. Add the leek â&#x20AC;&#x2DC;lasagneâ&#x20AC;&#x2122; and bring the water back to a boil. 12 Cook the leeks for 5 minutes or until very tender. It is important that the leeks are tender or the lasagne will be tricky to cut later. 13 Drain in a colander under running water until cold. Drain on kitchen paper or a clean tea towel. 14 Preheat the oven to 200 degrees. 15 Remove the onion wedges and bay leaf from the infused milk with a slotted spoon, then return the pan to the heat. Give the cornflour and milk mixture a good stir until it is smooth once more and pour it into the pan with the infused milk. 16 Bring to a simmer and cook for 5 minutes, stirring regularly until the sauce is smooth and thick. 17 Season the sauce with a good grating of nutmeg to taste and plenty of ground black pepper. 18 If the sauce is a little too thick to pour easily, whisk in a couple more tablespoons of milk. 19 Spoon a third of the mince mixture into a 2.5l lasagne dish. Top with a layer of blanched leeks. Repeat the layers twice more, finishing with leeks. Pour the white sauce over the leeks and top with the sliced tomatoes. Mix the cheddar and parmesan cheese and sprinkle all over the top. Bake for 30 minutes or until golden-brown and bubbling. 20 Divide into portions with your sharpest knife. Serve with a freshly dressed green salad.

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Eggs Baked in Avocado with Bacon Emily Westbury I wanted to share one of my favourite go-to healthy recipes that is perfect for families and a great recipe to get your kids involved when cooking. Make two and freeze one for later or store in portion sizes for lunches. It is full of protein, vegetables and healthy carbs. It’s also gluten free, grain free and dairy free. I would recommend buying organic vegetables as well.

Ingredients

Method

4 rashers of bacon

1 Preheat your grill top or oven to maximum, then lay the bacon on the grill pan or a

1 ripe avocado 2 eggs Salt and pepper 1 red chilli, finely sliced – remove the seeds if you don’t like it spicy

baking tray and slide underneath. Grill for 3 minutes on each side for crispy bacon. 2 Meanwhile, cut your avocado in half; remove the seed and scoop out a generous tablespoon from each half to create a hole big enough for the egg. Tip: don’t waste the left over avocado, use it to make guacamole instead! 3 Crack an egg into each avocado half, season with a little salt and pepper, and place on a microwaveable plate. Cook the eggs 30-second at a time for 2 minutes, this should ensure firm whites, but runny yolks. 4 Serve up the baked eggs and avocado with the bacon and a scattering of chilli.

Tip:

To stop the avocados rocking on the plate, slice off a little bit underneath to

make a flat base.

Red Meat

Vegetable Slice with Bacon Marilyn Spourdos Ingredients

Method

1 cup grated zucchini

1 Sauté the onion, garlic, capsicum, mushrooms, bacon and carrot until softened,

1 grated carrot

I use a bit of coconut oil.

1 onion

2 Remove from the heat and add the rest of the ingredients.

2 cloves garlic

3 Pour into a lined oven dish so it’s about 2.5cm thick.

1 cup chopped mushrooms

4 Cook at 180 degrees for about 30 minutes. I use any leftover vegies, ham,

1 cup chopped bacon

sausages etc.

1 cup chopped fresh basil 1 chopped red capsicum 5 eggs 1 cup grated cheese (anything leftover in the fridge) 1 cup brown rice flour

Sweet Potato Shepherd’s Pie Olivia Wardell Serves 3 to 4

Ingredients

Method

2 large sweet potatoes (the purple variety has the most nutrition but the golden variety is fine)

1 Grate and boil sweet potato for 30 minutes or until soft.

500g organic lamb mince (this doesn’t have to be lean; the fat with organic meat helps you process all the goodness in the pie!) 3 organic eggs ¾ cup broccoli and cauliflower 1 carrot, grated ½ baby peas

2 Meanwhile mix all other ingredients (except one egg) into a bowl and combine (the fastest way to do this is to use your hands). 3 Put mixture into a non-stick loaf tray and press down so that the mixture is moulded to the tray. 4 Cook at 180 degrees for 30 to 35 minutes. 5 Drain the sweet potato and mash, adding the last egg to bind the mash together. 6 Put the sweet potato mash on top of the semi-cooked mixture and use a fork to ‘rake’ the mash evenly across the top of the meat creating the pie lid. 7 Return to the oven for further 15 minutes. Then serve.

2 tsp. rosemary 1 tsp. garlic powder

Side options:

1 tsp. thyme 1 tsp. cumin

Add a rocket salad (rocket, lemon juice, zucchini spirals) if

1 tsp. oregano

you wanted a side for summer. Green beans would be an

1 tsp. pepper and salt

excellent choice as a warm side option.

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Red Meat

Cauliflower Fried ‘Rice’ with Bacon Annika Campbell Ingredients

Method

1 head cauliflower

1 Cut the cauliflower into florets, discarding the tough inner core. Working in

8 slices of thick-sliced bacon or ham, optional 2 large eggs 1 tbsp. minced ginger 3 cloves garlic, minced 2 carrots, diced (about 1 cup) 1 cup corn, fresh or frozen ½ cup peas, fresh or frozen 4 green onions, thinly sliced ¼ cup cashews, almonds or other nut 2 to 3 tbsp. soy sauce

batches, pulse the cauliflower in a food processor until it breaks down into rice-sized pieces. You should have 5 to 6 cups of cauliflower “rice.” 2 Cook the bacon in a 30cm skillet over medium heat until crispy. Transfer to a plate lined with a paper towel to drain. Once cooled, roughly chop into pieces. 3 Drain off all but a teaspoon of bacon grease (or use 1 tsp. vegetable oil), reserving the grease. 4 Place the pan back over medium-high heat. Whisk the eggs and pour them into the skillet. Quickly scramble the eggs or make an omelette. Transfer the eggs to a cutting board and roughly chop into pieces. 5 Wipe the skillet clean and warm 1 tablespoon of bacon grease or vegetable oil over medium-high heat. Add the ginger and garlic, and sauté for about 30 seconds until fragrant. Stir in the carrots and sauté for 2 minutes or until crisp-tender. 6 Stir in the corn, peas, and the cauliflower “rice” into the pan, mixing the ingredients thoroughly. 7 Lower the heat to medium, cover pan, and cook until the cauliflower is tender (5-8 minutes). 8 Uncover and stir in the bacon, eggs, green onions, cashews and 2 tablespoons of soy sauce. Add more soy sauce to taste. 9 Serve immediately.

Seafood

Salmon, Broccolini & Pesto Quinoa (Gluten Free) Vanessa Gare Serves 4 This recipe can also be adapted for vegetarians by using vegetable stock and tofu.

Ingredients

Method

1 cup (200g) quinoa

1 Place quinoa and stock in a saucepan over medium heat. Bring to the boil, then

1 Â˝ cups (375ml) gluten-free chicken stock 2 salmon fillets 2 tbsp. extra virgin olive oil Âź cup (35g) pepitas (pumpkin seeds) 1 tbsp. lemon juice â&#x2026;&#x201C; cup (90g) gluten-free pesto 1 bunch broccolini, trimmed, blanched

cover and simmer for 15 minutes until tender. Remove from heat and stand, covered, for 5 minutes, then fluff with a fork. 2 Meanwhile, place salmon in hot frypan with little oil. Cook until desired. Set aside. 3 Heat 1 tablespoon of oil in a small pan over high heat. Add pepitas and season, then cook stirring for 1-2 minutes until golden. 4 Shred the salmon and toss in a large bowl with lemon juice and remaining 1 tablespoon of oil. Season, add the remaining ingredients and toss to combine. 5 Transfer to a platter and serve.

Coconut Fish Stew Serena Silvestro Ingredients

Method

2 tbsp. peanut oil

1 Heat the peanut oil in a flameproof casserole dish.

2 shallots, minced

2 Add shallots, garlic, onion, bell pepper, ginger and lemongrass.

2-3 medium garlic cloves, minced

3 Cook over a moderate heat for about 6 minutes or until vegetables are softened.

1 small onion, diced

4 Add the tomatoes and cook a further 3 minutes.

1 red bell pepper, seeded and diced

5 Season the fish and add to the casserole along with the coconut milk and cilantro

1 tbsp. fresh ginger, minced

6 Cover and cook for 3 or 4 minutes.

1 stalk of lemongrass, tough outer leaves discarded and stalk smashed 3-4 tomatoes halved, seeded and diced

leaves. 7 Discard the lemongrass. 8 Add lime juice and adjust seasoning. 9 Garnish with chopped cilantro and serve with steamed brown rice and thin lime wedges.

Salt and pepper to taste 1 cup unsweetened coconut milk 12 cilantro leaves 1 tbsp. of chopped cilantro 4 whiting fillets cut into bite-sized pieces 2 tbsp. fresh lime juice and thin lime wedges

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Homemade Spring Rolls Shawn Hassan Ingredients

Method

20 sheets of Spring Roll Pastry

1 Place all ingredients into bowl except for pastry and chilli sauce.

200g cooked prawns

2 Mix all ingredients together until well mixed.

1 cup shredded carrot

3 Layout 1 sheet of spring roll pastry in a diamond shape with corner facing you and

1 cup bean sprouts 1 cup baby corn cut up Â˝ cup spring onion

place 2 tablespoons of ingredients just up from the corner. 4 Then roll pastry sheet up with ingredients inside, place a little water on top corner of pastry so that pastry sticks together.

1 tbsp. freshly diced ginger

5 Do this with rest of pastry and ingredients.

1 tbsp. freshly diced garlic

6 Place completed spring rolls on oven tray with baking paper. Spray each spring

Small bunch coriander diced 2 tbsp. soy sauce

roll with cooking spray and cook in preheated oven at 200 degrees for 20 minutes. 7 Remove from oven and serve with sweet chilli sauce on plate.

2 tbsp. sweet chilli sauce as dipping sauce

Crispy Skin Salmon with Potato and Dill Salad Yolla Nassour Ingredients

Method

800g potatoes

1 Cook potatoes in a large saucepan of boiling salted water for 15 minutes, drain,

1 cup light sour cream

cool, peel and chop.

2 tbsp. lemon juice, plus wedges to serve

2 Combine sour cream, lemon juice, onion and dill in a bowl. Add potato, season with

1 onion, thinly sliced

3 Place salmon with skin side up on a large plate. Drizzle with oil, sprinkle with salt

1 tbsp. finely chopped fresh dill leaves 150g salmon fillets with skin on 2 tsp. olive oil

salt and pepper. Toss and mix. and rub into skin. 4 Heat non-stick frying pan over medium heat. Add salmon with skin side down and cook for 3 to 4 minutes or until skin is crisp. Turn and cook covered to your liking. 5 Serve salmon with lemon wedges and potato salad sprinkled with extra dill.

Mussels with Tomatoes Danielle Scanlon Ingredients

Method

1kg fresh mussels

1 Clean mussels.

1 punnet cherry tomatoes

2 Steam mussels and place the cooked mussel in half its shell.

1 cucumber

3 Allow to cool in fridge.

Â˝ jar pickled onions

4 Finely chop cherry tomatoes, cucumber and pickled onion and place in a bowl.

Tabasco sauce (to taste) Apple cider vinegar (to taste)

Add apple cider and tabasco sauce, just enough to cover ingredients. Place in the fridge for an hour. 5 Spoon a generous amount of tomato, cucumber and onion mix over the mussels and serve.

Seafood

Hototay Michell Cabanela Ingredients 250g pork (all-lean) 1 small chicken breast, de-boned and cubed 6 prawns, head and tail cut, peeled, deveined 100g pork liver, sliced 1 egg, scrambled or fried, sliced thinly 100g sliced cabbage 50g cubed sayote 50g sliced carrots 1 medium white onion sliced roundly 2 bunches cleaned baby bok choy or Chinese Pechay, end joint-stalk cut 10ml. patis (fish sauce) 15ml. extra virgin olive oil

Method Follow these instructions closely to achieve the perfect flavour. 1 Boil pork to tenderness in 500ml water and 2g of fine salt and 2g ground black pepper. Once ready, remove from broth and cut into cubes. Broth will be used as the main soup later. 2 Heat virgin olive oil in a frying pan. Once oil is hot, place chicken cubes and cook through tossing until brown for about 5 to 8 minutes. 3 Add boiled lean pork, carrots and sayote to the frying pan. Sprinkle salt and pepper to taste and stir for 5 minutes. By cooking them all together, the pork will add flavour to the carrots and sayote. 4 Then, add onion, prawns and liver. Stir for 2 minutes and cook in low heat until soft. 5 Add ½ of patis and continue mixing well. The patis will add a salty and seafood flavour to the mix. 6 Once it’s all cooked, set aside. Then, add the pork broth and bring to a boil. 7 Add cabbage and baby bok choy. 8 Pour remaining ½ of patis and cook vegetables in boiling broth for 15 seconds. Be careful not to overcook green vegetables because they will lose colour and won’t look as good in the presentation.

2g fine salt

9 Pour into desired serving bowl, arrange vegetables and meat to your liking.

2g ground black pepper

10 Scatter sliced scrambled egg and pour sesame oil.

3ml. sesame oil

Lentil & Prawn Cakes Amos Maann Makes 15 cakes

Ingredients

Method

15 small prawns

1 Soak lentils for 1 hour. Drain the water.

1 cup Lentils

2 Pulse the lentils without any water in a food processor or blender.

1 onion, finely chopped

3 Take all of the lentils into a bowl. Add the finely chopped curry leaves and onion.

Curry Leaves, finely chopped (optional) Salt little less than 1 tsp. (or to taste) Oil for deep frying

Add salt and mix everything well. 4 Heat oil in pan for frying. Keep a bowl of water for dipping your hand. 5 When the oil is ready, keep it on low flame. Dip your fingers in the bowl of water. Take a small walnut size portion of the mixture. Roll into a ball and add a little prawn. Wet your fingers again and gently flatten the ball making sure it doesn’t crack on the top or sides. 6 Gently slide it into the oil (low heat). Once done, flip them over and cook the other side. 7 Drain on paper towel.

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Salmon Pasta Helen Williams Ingredients

Method

2 carrots, grated

1 Cook onions in a small amount of butter in the microwave until soft. Add grated

2 onions, finely chopped 100g baby spinach

carrots and microwave for 6 minutes. Put in a large frypan, add flour, stir gradually, add milk, and stir till thickened.

410g red salmon

2 Add Dijon mustard and crumbled salmon. Then stir and cool.

2 tbsp. Dijon Mustard

3 Meanwhile cook pasta in salted water. Cook baby spinach (chopped) and mix in

2 tbsp. flour 2 Â˝ cups milk 350g pasta (any)

with cooked, drained pasta. 4 Put pasta in greased casserole dish, ladle salmon mix on top. Add grated cheese and cook in oven for 30 minutes. Serve with a garden salad.

100g grated cheese

Seafood

Seared Salmon Served with a Delicious Tomato Chilli Salsa Nino Goncalves Serves 2

Ingredients

Method

2 x pieces of Salmon (with or without skin), seasoned with salt and pepper and drizzled with olive oil

1 Season the salmon with salt and pepper (you can leave it unseasoned if you prefer)

Salsa 2 x tomatoes, diced 1 x medium Lebanese cucumber, diced Â˝ x red onion, diced 1 clove of garlic, minced 1 x medium red chilli, seeded and diced

and rub with a little olive oil to coat and set aside. 2 Dice all of the salsa ingredients and combine in a bowl with the garlic, dill, lemon juice, olive oil and season with salt and pepper. Mix thoroughly and place in the fridge. 3 Heat a non-stick frying pan until quite hot and sear the salmon turning only once placing the skin side down first. Cook to your liking, I prefer medium well so I cook it for around 4 to 5 minutes on each side. 4 Place salmon on serving plate and serve with the salsa. The salsa dressing tastes amazing with the salmon and is a perfect match to a crisp Sav Blanc if feeling a little bit indulgent

Â˝ x red capsicum, diced Fresh dill to taste Juice of one lemon Âź cup extra Virgin olive oil Salt and pepper to taste

Our recipe for wellbeing

Lemon and Herbs Fish with Wedges Linda Pozzi Ingredients

Method

750g medium Desiree potatoes cut into wedges

1 Preheat oven to 200 degrees (180 degrees fan-forced). Line 2 large baking trays

¼ cup olive oil

2 Place potato wedges and 1 tablespoon of oil in a large bowl. Toss to combine.

300g frozen fish fillets, thawed 1 ½ cup fresh white breadcrumbs 2 tsp. finely grated lemon rind 2 tbsp. finely chopped fresh flat-leaf parsley leaves 1 tbsp. finely chopped fresh mint Lemon wedges, to serve

with baking paper. Place on 1 prepared tray. Season with salt. Bake for 40 minutes or until golden and crisp. 3 Meanwhile, pat fish dry with paper towel. Combine breadcrumbs, lemon rind, parsley, mint and remaining oil in a bowl. Season with salt and pepper. Place fish, in a single layer, on remaining prepared tray. Sprinkle ¼ cup breadcrumb mixture over each fillet, pressing on lightly with fingertips. 4 Bake for 10 to 12 minutes or until fish is golden and cooked through. Serve fish with wedges, vegetables and lemon.

Tuna & Quinoa Tabouleh Gina Lambrusco Serves 8

Ingredients

Method

1½-2 cups cooked quinoa

1 Place all ingredients in a bowl and mix until combined.

2 tomatoes

2 Add a large can of tuna. This is perfect for a light lunch.

2 cups chopped parsley 1 red onion finely chopped 4 spring onions finely chopped 2 med cucumbers diced small Juice of 1 lemon Drizzle of olive oil 1 can of tuna Salt and pepper to taste

Seafood

Lemon and Herbs Fish with Wedges Linda Pozzi Ingredients

Method

750g medium Desiree potatoes cut into wedges

1 Preheat oven to 200 degrees (180 degrees fan-forced). Line 2 large baking trays

¼ cup olive oil

2 Place potato wedges and 1 tablespoon of oil in a large bowl. Toss to combine.

Tuna & Quinoa Tabouleh Gina Lambrusco Serves 8

Ingredients

Method

1½-2 cups cooked quinoa

1 Place all ingredients in a bowl and mix until combined.

2 tomatoes

2 Add a large can of tuna. This is perfect for a light lunch.

2 cups chopped parsley 1 red onion finely chopped 4 spring onions finely chopped 2 med cucumbers diced small Juice of 1 lemon Drizzle of olive oil 1 can of tuna Salt and pepper to taste

Our recipe for wellbeing

Pasta with Tuna, Currants and Chilli Gayle Tan Serves 4

Ingredients

Method

1 red onion

1 Put onion and red wine vinegar into a large bowl. Let it set for 10 minutes.

3 tbsp. red wine vinegar

2 Add everything, except pasta and toss.

1 x 180g canned tuna, drained

3 Cook pasta and drain. Add tuna, mix and serve.

3 tbsp. olive oil ⅔ cup currants ⅔ cup roughly chopped toasted almonds ½ cup Kalamata olives 1 cup finely chopped parsley 1 long fresh red chilli Salt and pepper 160g dried spaghetti

Seafood

Mediterranean Tuna & Rice Frittata Susan La Tours Ingredients

Method

1½ cups cooked rice

1 Preheat oven to 200 degrees. Line a 19cm x 9cm loaf pan with non-stick baking

1 x 185g can of tuna in springwater, drained and flaked 1 large zucchini, grated ⅓ cup semi dried tomato, coarsely chopped ⅓ cup roasted red capsicum, coarsely chopped

paper. Combine the rice, tuna, tomato, zucchini, capsicum, shallots and herbs and 75g of the feta in a large bowl. 2 Add eggs and stir until well combined. Season with salt and pepper. Spoon mixture into the lined pan and smooth the surface. Sprinkle with remaining feta. 3 Bake for 20 to 25 minutes or until golden on top. 4 Set aside for 10 minutes to cool slightly before slicing.

3 tbsp. shallots, sliced 3 tbsp. chopped fresh basil 100g Danish feta, crumbled 3 eggs, lightly whisked Salt and pepper to taste

Lentil and Tuna Veggie Patties Ashleigh Chapple A dish that is a high source of protein, filled with fresh ingredients, readily available and quick and easy to make.

Ingredients

Method

2 ripe tomatoes

1 Using a sharp knife, deseed the tomatoes and finely dice. Finely chop the red onion

1 small red onion Small bunch of fresh coriander 400g canned lentils, drained ½ cup fresh bread crumbs 340g canned tuna in springwater, drained Salt and pepper 2 eggs 1 garlic clove, crushed 1 tbsp. lemon juice 1 tsp. wholegrain mustard ½ tsp. ground cumin ½ tsp. ground coriander

and fresh coriander. 2 Mix together the chopped onion, diced tomatoes, drained lentils and bread crumbs in a large bowl. Add salt and pepper to season. 3 Flake the tuna with a fork and stir it into the onion, tomato and lentil mixture. Stir in the fresh coriander and mix well. 4 Whisk together the eggs, garlic, lemon juice, mustard, cumin and ground coriander in a small bowl until thoroughly combined. Add to tuna mixture. 5 Divide into eight equal-sized portions and shape each portion into a patty. 6 Heat a non-stick frying pan over medium heat and cook the patties for 2-3 minutes on each side. 7 Serve with fresh garden salad and beverage of choice. Patties can also be rolled into bite-size balls. This is a family favourite and will be a hit in your next party. 51

Our recipe for wellbeing

Hosoâ&#x20AC;&#x2122;maki & Chirashi-zushi David McKerr Rolled sushi & sushi rice with topping.

Ingredients

Method

4 Large sheets of toasted dried (laver) Nori.

1 Cut the fresh raw tuna in 4 strips of the same length as the Nori. Cut the cucumber

600g Vinegared white sushi rice (cooked)

2 Cut the Nori in half. Place the half Nori sheet on a bamboo rolling mat, with the

160g fresh tuna 160g cucumber 160g pickled giant white radish strips 1 tsp. mixed Japanese horseradish paste (Wasabi) 20g pickled ginger slices

in quarters lengthwise, remove the seeds and cut into sticks. shiny side down. Top the Nori with Â˝ cup of the sushi rice, spread evenly on the sheet leaving a border of 1cm free on the inside of the sheet. 3 Take a little horseradish paste on your finger and spread it across the rice in the centre. Place tuna across the centre of the horseradish and start to roll using the bamboo mat, making sure the Nori sheet end goes under the rice. Roll the mat up firmly and squeeze gently. 4 Remove the rolled Sushi from the mat, cut in half and then cut in three pieces with a wet sharp knife. Repeat the same process with the filling of cucumber and again with a filling of pickled radish. 5 Serve garnished with pickled ginger.

Sushi Rice with Topping David McKerr This dish is highly recommended for its flavour, presentation and high nutritional value. Be well, think well and feel well!

Ingredients

Method

1kg cooked vinegared sushi rice

1 Mix the Sushi rice with dried fish.

1 tbsp. tiny dried fish

2 Put the mixture into a large lacquered square box tray and level or spread the rice

4 tbsp. finely shredded toasted laver (Nori sheet)

3 Scatter with the seaweed and omelette and place all other sushi rolls in a

4 eggs, lightly beaten and fried as an omelette and shredded

mixture over the inside of the base of the tray. decorative pattern on top of the rice mixture for presentation of the sushi dish.

4 medium sized cooked prawns, halved and open butterfly style. 80g raw tuna, cut in strips 60g squid, blanched and cut in strips 20g grilled eel 40g prawn flakes 4 tbsp. pickled ginger slices 4 tsp. light soy sauce 4 tsp. of mixed Japanese horseradish (wasabi) paste.

Seafood

Grilled Fish and Vegetable Skewers with Barramundi Samuel Walter Serves 4 to 5

Ingredients

Method

900 g of barramundi, cut in 4cm chunks

1 Whisk the marinade ingredients in a large bowl. Add fish and gently turn to coat.

1 red onion, cut in 2.5cm chunks

2 Prepare grill for direct cooking over medium-high heat (or preheat oven broiler)

1 large sweet red or yellow bell pepper, cut in 2.5cm chunks 8 bamboo skewers, soaked in water for at least 30 minutes or metal skewers

Cover and refrigerate 1 hour. Thread fish on skewers, alternating onion and peppers. 3 Grill over direct medium-high heat, turning, until fish is charred and just cooked through, about 8 minutes. Arrange on a platter and garnish with parsley sprigs.

Marinade: ¼ cup grated yellow onion, grated, with juices ¼ cup soy sauce or tamari ¼ cup fresh lemon juice 2 tbsp. extra-virgin olive oil 2 tbsp. Dijon mustard 1 tsp. freshly ground black pepper

Quick Poached Salmon with Speedy Ratatouille Helen Bruce Serves 2 Ready in about 20 minutes

Ingredients

Method

1 tbsp. coconut oil

1 Bring large saucepan of water to the boil, ready to poach the salmon.

1 small red onion

2 Meanwhile, melt coconut oil in large saucepan over a medium to high heat. Add

1 small zucchini cut into 1cm pieces

onion, zucchini and eggplant and stir fry for 4 minutes until they are just starting to

1 small eggplant cut into 1cm pieces

3 Drop in the thyme and stir for another minute, then squeeze in the tomato paste

1 sprig of thyme 1 tbsp. tomato paste 2 tbsp. balsamic vinegar 2x 250g skinless salmon fillets

soften and colour. and mix to coat the vegetables. Keep stir frying, stirring constantly for about 45 seconds before pouring in the balsamic vinegar and 100ml of water. Bring to the boil, then reduce to a simmer and let the ratatouille bubble away for about 10 minutes, or just until the vegetables are soft. If it seems to be getting too thick, add another 50ml of water. 4 While vegetables are simmering away, slide the salmon fillets into boiling water. Bring back to simmer, then cook fish for 10 minutes, or until just cooked through. 5 Using a slotted spoon, carefully lift the fish out of the water and drain well. Serve up your yummy ratatouille topped with the juicy salmon.

Our recipe for wellbeing

Seafood

Fish Tacos Kelly Sambell Ingredients

Method

100g plain wholemeal flour

1 In a bowl, mix the flour and a pinch of sea salt with 60ml of water to form a dough.

2 ripe kiwi fruit

Knead for a couple of minutes, then put aside. Peel the kiwi fruit, cut in half and put

4 spring onions

into a large dry non-stick frying pan on a medium heat with the green halves of the

1 fresh jalapeño or green chilli

spring onions and the deseeded chilli.

1 bunch of fresh coriander (30g)

2 Lightly scald it all, turning every now and again, then place in a blender with half

2 limes

the coriander, the juice of 1 lime and a few shakes of chipotle Tabasco. Blitz until

Tabasco chipotle sauce

smooth, then taste and season to perfection. Very finely slice the red cabbage,

¼ small red cabbage (150g)

ideally on a mandolin slicer (use the guard!), scrunch with the remaining coriander

1 tbsp. red wine vinegar ½ an orange

leaves and the vinegar and orange juice, then season to taste. 3 To make your tacos, divide the dough into four balls and roll out each one thinly.

1 red or yellow capsicum

Cook each through in a non-stick pan for just 1 minute on each side until soft,

2 x 120g fillets of firm white fish, such as haddock, skin on, scaled and pin-boned, from sustainable sources

turning when you see bubbles. Cover with a tea towel to keep warm.

Olive oil 2 tbsp. natural yoghurt

4 Slice up the whites of the spring onions. Deseed the capsicum and cut into 1cm dice. Slice the fish into 2cm strips, then toss with the spring onion, capsicum and 1 tablespoon of oil. Return the pan you used for your tacos to a high heat and cook the fish mixture for around 4 minutes, or until the fish is cooked through and lightly golden. 5 Divide the yoghurt, fish and vegetables between your warm tacos. 6 Serve with dressed red cabbage, that killer salsa and add lime wedges for squeezing over, then devour!

Pizza

Cauliflower Pizza with Pumpkin, Basil and Prosciutto Georgie Macquire

r Runne

Makes 4 small pizzas

Ingredients

Method

1 cauliflower

1 Process cauliflower in a food processor until very finely chopped (you’ll need 4 cups in total).

2 eggs lightly beaten ½ almond meal 2 cups low fat or lactose free cheese (and a handful of extra cheese for the top of the pizza) Handful of diced pumpkin Dried herbs Tomato paste 4 slices of prosciutto 100g of fresh Ricotta cheese Basil leaves 1 tsp. of Olive oil

2 Place in a microwave-safe bowl. Add 2 tablespoon of water. Cover bowl loosely with plastic wrap. Microwave on HIGH (100%) for 8 minutes or until tender. 3 Transfer cauliflower to a large sieve. Drain, pressing cauliflower with the back of a spoon to remove as much liquid as possible. Transfer cauliflower to a large bowl. . 4 Cool for 15 minutes. 5 Preheat oven to 200 to 220 degrees fan-forced. Line 2 large baking trays with baking paper. 6 Add eggs, almond meal, pizza cheese and dried herbs to cauliflower. Season well with salt and pepper. Stir to combine. 7 Divide mixture into 4 equal portions. Place 2 portions onto each prepared tray. 8 Flatten each portion to form a 15cm circle, making the sides a little thicker to form the crust. 9 Bake bases for 15 minutes or until golden. 10 Meanwhile, heat oil in a large frying pan over medium-high heat. Cook pumpkin, turning, for 10 to 12 minutes or until golden and tender. 11 Spread bases with tomato paste*. Sprinkle with extra pizza cheese. Top with pumpkin, prosciutto and ricotta. Bake for 8 to 10 minutes or until cheese is melted. 12 Top with basil and serve immediately. * Pasta sauce makes a great alternative to tomato paste and it’s lighter.

Cauliflower Pizza Tania Taylor Makes 2 pizzas

Ingredients

Method

800g cauliflower, trimmed and chopped

1 Process cauliflower in food processor until finely chopped.

2 eggs, lightly whisked 2 tsp. dried oregano 1 ½ cups grated pizza cheese blend Olive oil cooking spray ½ cup passata 12 slices hot salami 1 small red onion 10 cherry tomatoes, halved

2 Transfer to a microwave safe bowl and cover. Microwave on high for 8 minutes or until tender. 3 Drain off any liquid. Add egg, oregano and half the cheese and mix. 4 Preheat oven to 220 degrees. Line two 30cm pizza trays with baking paper. 5 Divide the cauliflower mixture in half and press one portion onto the tray. Spray with olive oil and bake for 20 minutes or until golden. 6 Spread half the passata over the base and sprinkle with half of the remaining cheese, salami, onion and tomatoes. Bake for 10 minutes. 7 Repeat for second pizza.

Baby rocket and basil leaves to serve 57

Our recipe for wellbeing

Grain-Free, Low Carb Cauliflower Pizza Crust Annika Campbell Ingredients

Method

Non-stick spray

1 Line a rimmed baking sheet with parchment paper, and preheat oven to

2½ cups cauliflower, grated (about ½ a large head)

2 Grate the cauliflower using a box grater until you have two cups of cauliflower

1 large egg, lightly beaten 1¼ cups shredded part-skim mozzarella cheese 2 tbsp. grated parmesan cheese Kosher salt and freshly ground black pepper ¼ cup tomato sauce 1 cup grape tomatoes, sliced in half

215 degrees. crumbles. 3 Place it in a large bowl and microwave for 7-8 minutes or until soft. Remove from the microwave and let cool. 4 Mix in the egg, 1 cup of mozzarella, parmesan cheese, salt and pepper. 5 Once combined, pat into a 25cm round on prepared pizza pan. Spray lightly with non-stick spray and bake for 10- 15 minutes, or until golden. 6 Top the pizza with the sauce, ¼ cup mozzarella, grape tomatoes, garlic, and red pepper flakes.

2 cloves garlic, sliced

7 Bake in the oven until melted and bubbly for another 10 minutes.

¼ tsp. crushed red pepper flakes

8 Top with basil before serving.

Fresh basil leaves, optional

Cauliflower Crust Pizza Fiona Ma Ingredients

Method

⅓ head cauliflower (enough to make 2 cups of cauliflower rice, one medium head will usually yield about 6 cups of rice)

1 Blend up cauliflower florets in a processor.

1 egg ½ cup parmesan cheese ¼ cup mozzarella ¼ tsp. salt ⅛ tsp. pepper 1 tsp. garlic

2 Steam cauliflower by placing in a microwave in a bowl (you don’t need to add water or cover) and heat 7 to 8 minutes, stirring once. Allow to cool. 3 Preheat oven to 200 degrees. 4 Place 2 cups of cauliflower rice in the centre of a piece of cheesecloth or old dish towel (make sure you use one you don’t care about as it will likely stretch out). 5 Create a ball with the rice inside of the cloth and ring out the water. Do not skip this step because it can make or break your crust! You need to remove as much moisture as possible, so continue squeezing until water stops coming out of cloth. 6 Transfer to a bowl and mix with all other ingredients. 7 Spread out dough on pizza pan, lined with baking paper and sprayed. 8 Bake for 9 to 12 minutes until firm and cooked through. 9 Remove from oven and add desired toppings. 10 Return to oven for another 5-7 minutes until cheese is melted.

Pizza

Healthy Mediterranean Pizza Abbey Vawdrey Ingredients

Method

Pizza Base

1 Rice the cauliflower in a food processor then steam the rice in microwave for 7

1 cauliflower 1 egg ⅓ cup mozzarella cheese 1 tsp. of mixed herbs/ oregano Hummus Store-bought or homemade by blending 1 can of chickpeas, 2 tsp. of tahini, 2 tsp. of lemon juice, salt and pepper, and smoked paprika to taste Mediterranean Lamb

minutes. 2 Then, place cauliflower in a cheesecloth or hand towel and squeeze out excess liquid. Make sure all liquid is squeezed out! 3 Mix ingredients together and place dough on a baking sheet in the oven and bake at 180 degrees for 15-20 minutes or until dough is cooked and golden. It needs to be thin. 4 In the meantime, mix up the ingredients for the lamb and cook in a pan until strips are cooked through. 5 Once cooked, place hummus on the base and then top with lamb strips, chopped red onion, chopped Kalamata olives and diced red capsicum. Top with generous spoonful of homemade tzatziki.

Lamb or chicken strips 1 tsp. Oregano 1 tsp. olive oil Salt and pepper Juice from one lemon 1 clove of garlic (or more) Homemade Tzatziki ½ cucumber Salt and pepper Lemon juice to taste ½ cup plain or Greek yoghurt ¼ tsp. of minced garlic (or more) Topping ½ red onion 100 g Kalamata olives ½ red capsicum

Soup

Lentil Soup Doxoula Phillips Ingredients

Method

200g brown lentils

1 In a 20cm saucepan cook washed lentils with a litre of cold water for 20 minutes.

100g risoni

2 Wash cooked lentils and bring back to boil with a litre of fresh cold water. Cook

2 medium carrots 2 sticks of celery 1 small brown onion

for further 10 minutes. 3 Add diced carrots, chopped celery and onion in cooked lentils. Add water if necessary.

1 vegetable stock cube ‘Massel’

4 Add risoni, tomato paste, stock cube and stir well.

2 lemons

5 Simmer soup for further 10 minutes until vegetables and risoni are cooked well

Olive oil

and soup has thickened.

3 tsp. of tomato paste

6 Stir in juice of ½ lemon.

Salt optional

7 Stir soup occasionally with a wooden spoon to prevent sticking to the bottom of

Pepper

the pot. 8 Serve with a drizzle of olive oil, pepper and a squeeze of lemon. Eat with a slice of fresh bread.

Red Pepper & Smoked Paprika Soup with Basil Oil & Vegetable Crips Kathryn Toulis Ingredients

Method

300g baby plum tomatoes (as ripe and red as you can find)

1 Preheat oven to 180 degrees.

Extra virgin olive oil Sea salt and freshly ground black pepper 2 red onions, chopped 2 red chillies, seeded and finely chopped 3 garlic cloves, finely chopped 4 red (bell) peppers, seeded and chopped 1 sweet potato, peeled and chopped into cubes 700ml/3 cups vegetable stock/ broth 2 tsp. sweet smoked paprika 8-10 fresh basil leaves Vegetable crisps/chips (e.g. parsnip, sweet potato or beetroot)

2 Toss the tomatoes in a little oil and salt on a baking sheet. Roast in the preheated oven for about 15 minutes or until they have shrivelled up a bit and the skins have popped open. 3 Heat 3 tablespoon of oil in a heavy-based saucepan over low heat, add the onions, chillies and garlic and sweat out until the onions are translucent. 4 Add 2 pinches of salt. Add the bell peppers and potato and cook over low-medium heat for a further 20 minutes or until the vegetables have softened. 5 Add the roasted tomatoes and all the juices and the vegetable stock/broth. Bring to a boil and simmer for 10 minutes or until all the vegetables are completely soft. 6 Using a food processor or blender, liquidise the soup until smooth. Return to the pan and add the paprika. Season to taste – it will need more salt and some pepper. 7 Finely chop the basil and mix together with a tablespoon of olive oil. 8 Serve the soup into bowls, then swirl with a spoon some of the basil oil over the top and lightly place a few vegetable crisps/chips in the middle of the soup. Serve immediately.

Our recipe for wellbeing

Chunky Chicken and Vegetables Soup Natalie James I think this recipe is especially healthy as there are lots of vegies, with only a tiny bit of oil required to fry in the beginning. The best thing is that itâ&#x20AC;&#x2122;s all in one pot, hence minimal washing up is required and the kids love it!

Ingredients

Method

1 small Leek

1 Thinly slice all vegetables. With a little olive oil, fry leek, carrot and zucchini for 2

2 carrots

minutes. Add water and return to boil. Add pasta, stir well, bring to boil and cook

1 zucchini

for about 5 minutes.

1 stick celery

2 Add cauliflower/broccoli and boil for 3 minutes.

2 cups broccoli or cauliflower or both

3 Add chicken pieces and stir well. Keep soup hot for 5 minutes to allow the small

2 chicken stock cubes

4 Season soup with parsley and a little pepper before serving.

6 cups boiled water

chicken pieces to cook, but avoid boiling as the chicken will become tough.

1 cup pasta (e.g. Butterfly, Springs) 400g chicken thighs, chopped 1 tbsp. chopped parsley Freshly ground black pepper

Soup Heather Oosthuizen Ingredients

Method

1 diced onion

1 Now this is where you can get creative and season to your liking. If you like spicy

1 diced tomato 1 whole red capsicum sliced 1 whole green capsicum sliced 5 carrots chopped

food, add some fresh chilli or some crushed garlic if you need an immune booster. 2 Add all ingredients into a pressure cooker along with 2 litres of natural chicken stock and let it cook for about 1 and a half hours.

1 Sweet potato chopped into squares 4 potatoes chopped into squares Handful of green beans 6 pieces of boneless chicken thighs seasoned with pink Himalayan salt

Soup

Chana Masala - Chickpea Curry with Red Bell Pepper Matika Cook Serves 2 to 4

Ingredients

Method

1 tsp. oil

1 In a pressure cooker or deep pan, add oil and heat on medium.

½ red bell pepper chopped small

2 Add red bell pepper and cook until lightly brown on the edges.

1 inch ginger chopped (can be substituted with ginger paste)

3 Add in the ginger and garlic then cook for a minute.

5-6 cloves of garlic peeled and chopped (can be substituted with garlic paste)

5 Add in the tomatoes and cook on medium low, partially covered with occasional

1 tsp. lemon juice ½ tsp. cumin powder ¼ tsp. turmeric powder Pinch of asafoetida (hing) – optional 1 tsp. chana masala spice blend or garam masala 3 medium tomatoes, chopped small

4 Add in the spices, asafoetida, and chana masala blend and mix well. stirring till tomatoes are tender and mushy. (10-15 minutes) 6 Mash the tomatoes lightly, and then add the cooked chickpeas, black pepper and salt and 1½ cups water. 7 Pressure cook for 2 whistles or cover and cook at low-medium heat, until chickpeas are easily mash-able. Add more water if needed. 8 Let the pressure cooker release pressure by itself (5 minutes). Adjust salt. Add more chana masala blend and chilli powder/black pepper to taste. Mix well. 9 Serve hot topped with chopped onions, lemon wedges, cilantro and Roti’s/ Naans/Basmati Rice/quinoa or in a bowl of soup.

1 can of garbanzo beans or chickpeas, washed and drained or 1 cup dry chickpeas soaked overnight and pressure cooked for 4-5 whistles, or cooked in slow cooker ¾ tsp. salt or to taste ¼ tsp. black pepper

Meaty Chicken Soup Kathy Sherwood Ingredients

Method

4 chicken legs backs attached

1 Put chicken into 5-7l slow cooker.

2½ cups chopped onions

2 Add next 3 ingredients, 2l water and generous sprinkle of salt and pepper. Cook

1 cup chopped celery with leaves included 1 sprig fresh rosemary 1½ cups chopped carrot

covered on low for 6 hours or on high for 3 hours. 3 Add carrot then cook covered on high for 2 hours until chicken and carrot are tender. 4 Remove and discard rosemary. 5 Transfer chicken and bones to cutting board let stand until cool to handle. 6 Remove chicken from bones and discard the bones. 7 Roughly chop chicken. Skin and discard fat from broth. 8 Sprinkle generously with salt and pepper and stir.

Salad

Mango, Avocado & Macadamia Nut Salad Ligia Fernandes Serves 4 Preparation time 10mins.

Ingredients

Method

Chilli lime dressing

1 Place all ingredients in a bowl and gently toss together to mix.

4 cups rocket, washed

2 You can add meat or seafood.

2 mangoes, peeled and diced ½ cup macadamia nuts, raw or roasted, halved

Mediterranean Grain Salad with Honey Cumin Labne Maria Bayada Ingredients

Method

¼ cup brown rice

1 Cook rice and lentils separately in large saucepans of boiling water for 25

½ cup French- style green lentils ½ cup red or white quinoa 1 cup water

minutes or until tender. Then drain and rinse well. 2 Place quinoa in a small saucepan with water; bring to the boil. Reduce heat to low and simmer covered for 10 minutes or until tender. Drain.

1 small red onion, chopped finely

3 Combine rice, lentils and quinoa in a large bowl. Add onion seeds, pine nuts,

2 tbsp. pepitas (pumpkin seeds), toasted

4 Stir cumin seeds into labne in a small bowl.

2 tbsp. sunflower seeds, toasted 2 tbsp. pine nuts, roasted 2 tbsp. baby salted capers, rinsed

capers, currants, herbs, juice, and oil; stir until combined. 5 Serve salad on plates or a large platter; top with a spoonful of labne, drizzle with honey and scatter with almonds.

½ cup currants 1 cup firmly packed fresh flat-leaf parsley leaves 1 cup firmly packed fresh coriander (cilantro) leaves ¼ cup lemon juice ⅓ cup olive oil 1 tsp. cumin seeds, toasted 1 cup labne 2 tbsp. honey ½ cup flaked almonds roasted

Our recipe for wellbeing

Caribbean Allspice Salad with Pumpkin & Black Beans Ron Rowland Ingredients

Method

Salad

1 Add the pumpkin to a pan of boiling water and cook for about 10 minutes or until

350g pumpkin, skin left on but deseeded, chopped into 2cm cubes 1 tbsp. olive oil 1 large red onion - peeled and finely chopped Â˝ scotch bonnet chilli, deseeded and finely chopped

tender. Drain, rinse with cold water and set aside. 2 Heat the oil in a flameproof casserole over medium heat. Add the onion, Scotch bonnet and pumpkin and sautĂŠ until the pumpkin starts to brown and caramelise. 3 Transfer to a large serving platter. Mix in the beans, rice, red pepper, chives and spring onions. 4 In a jug, mix together all the ingredients for the dressing, then pour over the salad and serve.

1 x 400g tin of black beans, drained and rinsed 300g cold cooked brown or white rice 1 red pepper, deseeded and cut into cubes 1 tbsp. freshly snipped chives 1-2 spring onions, trimmed and chopped Dressing Leaves from 10 sprigs of fresh thyme Juice of 2 limes 2 tbsp. extra virgin olive oil 1 tsp. ground allspice Salt to taste

Green Bean and Tapenade Pasta Salad Rachel Bergin It is the perfect twist to the traditional salad and is a healthy, fresh alternative!

Ingredients

Method

Fresh basil to taste

1 Boil the potato until firm.

Olive tapenade

2 Cook pasta.

1 potato

3 Chop the basil and green beans.

200gr pasta

4 Mix it all together with the caper berries and squeeze fresh lime over the salad.

50 gr green beans Caper berries to taste Hint of lime

Salad

Rice Salad William Carlson-Jones Serves 4

Ingredients

Method (Non-Thermomix)

2 eggs

1 Place 2 eggs in saucepan full of boiling hot water. Place chopped zucchini, carrot

280g zucchini, cut into small cubes 120g carrots, cut into small cubes 100g frozen green peas 1200g water 1 tsp. salt plus extra to taste 250g brown rice 185g canned tuna in oil, drained, broken into pieces 100g pitted black or green olives, whole or cut into halves

and frozen peas onto tray or into steamer saucepan. Cook for 20 minutes until eggs are hard boiled and vegetables steamed. 2 Cook brown rice for time required as indicated on packet in available appliance (i.e. rice cooker, saucepan). 3 Rinse cooked rice under cold water to seize further cooking of rice. 4 Pour rice into a large serving bowl, add cooked vegetables, tuna, olives, pickled cucumbers and mint leaves. Add extra virgin olive oil and vinegar or lemon juice (if using), combine and add seasoning. 5 Peel boiled eggs and cut into slices. Garnish salad with sliced eggs and tomatoes and serve at room temperature or chilled.

100g pickled cucumbers, cut into slices

Method (Thermomix)

1 sprig fresh mint, leaves only

1 Place eggs into Varoma dish and place zucchini, carrots and frozen green peas

1 tbsp. extra virgin olive oil 1-2 tsp. vinegar or lemon juice (optional) 6 cherry tomatoes, cut into halves or quarters

into Varoma tray. Set aside. 2 Place water and salt into mixing bowl, insert simmering basket and weigh brown rice into it. Mix rice with spatula to wet all grains for even cooking. Place Varoma into position and steam for 21 minutes/Varoma/speed 2. 3 Set Varoma aside and allow eggs and vegetables to cool. Insert measuring cup and continue to cook rice a further 15-20 minutes/100 degrees/speed. 4 Quickly rinse rice in simmering basket under cold water to stop cooking, then set aside to drain. 5 Pour rice into a large serving bowl, add reserved cooked vegetables, tuna, olives, pickled cucumbers and mint leaves. Add extra virgin olive oil and vinegar or lemon juice (if using), combine and adjust seasoning. 6 Peel boiled eggs and cut into slices. Garnish salad with sliced eggs and tomatoes. Serve at room temperature or chilled.

Tip: Substitute mint with parsley. Add other ingredients to taste (e.g. corn kernels, feta cheese, dried cranberries, fresh dill, fresh coriander, cashew nuts, and flaked almonds).

Our recipe for wellbeing

Wild Salad

r Runne

Tunya Bollaan

A quick and easy healthy salad to take to your shift. With minimal washing or cleaning up required, a preparation time of only 15 minutes and readily available ingredients, this is a perfect, balanced and highly nutritional recipe.

Ingredients

Method

¼ head of cauliflower

1 Place cauliflower in food processor for 3-5 seconds, buzz to achieve a crumble

¼ white cabbage 2 medium carrots 1 stick of celery

constancy. Empty in a deep bowl. 2 Place sliced cabbage in food processor and buzz for 5-8 seconds to achieve a finer cabbage constancy. Add to cauliflower.

2 handfuls of mung beans

3 Chop your stick of celery finely and add to bowl.

3 tbsp. of currants

4 Grate your peeled carrots and add to bowl.

3 tbsp. of sunflower seeds

5 Now add your mung beans, currants/coconut and all the spices and toss thor-

3 tbsp. of shredded coconut 3 tbsp. of chopped parsley 1 tsp. of cumin

oughly. 6 Divide amongst 4 airtight plastic containers and store in fridge ready to take to work. Enjoy!

1 tsp. of cinnamon 1 tsp. of turmeric ½ tsp. salt 2 tbsp. of olive oil

Zucchini Ribbons with Ricotta & Pine Nuts Emma Isaac Ingredients

Method

6 zucchinis

1 Use a mandolin slicer (or vegetable peeler) to finely shred the zucchinis into

1 tbsp. extra-virgin olive oil

ribbons.

2 garlic cloves, finely sliced

2 Transfer to a large bowl.

½ tsp. dried chilli flakes

3 Heat olive oil in a small frying pan.

1 lemon rind, finely grated, juiced

4 Add garlic and chilli and cook for 1 minute or until golden.

½ cup pine nuts, toasted

5 Remove from heat. Add 1 tablespoon of lemon juice, 1 tsp. rind and the pine nuts.

½ cup shredded basil

Swirl pan to combine.

¼ cup chopped flat-leaf parsley

6 Pour mixture over zucchini in bowl. Add the basil and parsley.

Low-fat ricotta, lemon wedge and shaved parmesan

7 Season well with salt and pepper. Toss to combine. 8 Divide zucchini between plates and top with ricotta and parmesan. 9 Serve with lemon wedges.

Salad

Jac’s Homemade Tabouleh Debbie Nicholson Ingredients

Method

1 cup burghul or cracked wheat

1 Bring burghul to the boil with water.

2-3 cups water

2 Simmer for 2-3 minutes. Remove from heat.

¼ cup chopped spring onions

3 Line a sieve with a clean tea towel, pour in the burghul. Squeeze tea towel to

¼ cup lemon juice ¼ cup olive oil ½ - 1 cup chopped parsley

remove excess water. 4 Put burghul in a bowl with remaining ingredients. Toss to mix and season with salt and pepper. Serve in a bowl lined with lettuce leaves.

½ cup chopped mint 1-2 cups of finely cubed tomato Mixed lettuce leaves Salt and pepper to taste

Asian Salad with Avocado and Salmon Tania Taylor Ingredients

Method

1 Lebanese cucumber

1 Halve cucumber and slice. Coarsely grate carrot and combine in a bowl with

1 carrot, peeled and grated

cucumber, cabbage, spring onion, coriander and mint.

¼ red cabbage, shredded

2 Halve the avocado, remove stone and slice. Add to the salad with the salmon.

1 spring onion, sliced

3 Whisk lime rind and juice, fish sauce, brown sugar and chilli together until the

¼ cup coriander leaves

sugar is dissolved. Pour over salad and toss to combine.

¼ cup mint leaves 1 avocado 210g tin of salmon, drained and flaked Finely grated rind and juice of 1 lime 3 tbsp. fish sauce 2 tsp. brown sugar 1 red chilli, deseeded and chopped

Mediterranean Salad Sonia Veloski Ingredients

Method

1 telegraph cucumber, peeled

1 Slice cucumber vertically in 4, then slice.

4 truss tomatoes

2 Cut tomatoes roughly in approximate 2cm pieces. Cut onion in the wedges

1 red onion

3 Add salt and a drizzle of olive oil and mix well.

Olive oil

4 Grate the feta over the top. Serve.

Salt 150g Danish feta cheese 69

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Roasted Pumpkin and Hazelnut Salad Wendy Wickens Ingredients

Method

800g pumpkin, peeled and cut into 2cm cubes

1 Preheat oven to 200 degrees.

1 red onion, quartered 2 tbsp. olive oil Sea salt Freshly ground black pepper 1 tbsp. lemon juice 4 cups of baby spinach leaves ¾ cup hazelnuts, roasted and finely chopped

2 Put pumpkin and onion in a large baking dish, drizzle with oil. Season with salt and pepper and toss well. Roast for 40 minutes until golden brown. Leave to cool to warm room temperature. 3 Meanwhile, make dressing by combining oil and lemon juice in a small bowl. Tip roasted pumpkin and onion into a large bowl and add spinach, hazelnuts and dressing. 4 Toss and serve.

Rosemary Lamb Greek Kebabs and Greek Salad Alexis Psaltis Ingredients

Method

8-15 stalks of fresh rosemary

1 Remove leaves from bottom two-thirds of each rosemary stalk and trim.

800g lamb fillets, cut into 3cm pieces

2 Thread lamb onto rosemary skewers.

3 cloves garlic, crushed

4 For the Greek salad, combine ingredients into a large bowl.

2 tbsp. olive oil 2 tsp. finely grated lemon rind Greek Salad 375g baby tomatoes, chopped

3 Brush kebabs with combined garlic, olive oil and rind. Refrigerate until required. 5 Cook kebabs on a heated grill plate for 10 minutes, turning and brushing with remaining garlic mixture until cooked. 6 Serve kebabs with Greek Salad.

2 Lebanese cucumbers, chopped 1 red pepper, chopped 1 red onion, finely sliced ¼ cup pitted black olives 200g feta, crumbled 2 tsp. small, fresh oregano leaves ¼ cup extra virgin olive oil 2 tbsp. red wine vinegar 1 tbsp. pomegranate seeds

Salad

Layered Garden Salad Lyn Rowland Serves 6-8

Ingredients

Method

½ lettuce

1 Shred lettuce coarsely, place in glass salad bowl.

250g (2 cups) of frozen peas

2 Sprinkle uncooked frozen peas over lettuce, push eggs with sieve and combine

2 hard-boiled eggs 250g mushrooms 125g tasty cheese

with finely sliced mushrooms spread over peas, top with grated cheese. 3 Combine mayonnaise, sour cream, mustard, lemon juice and shallots, pour over cheese.

1 cup mayonnaise

4 Cover, refrigerate for several hours or overnight.

2 tbsp. sour cream

5 Chop bacon finely, fry in pan until crisp; drain.

2 tsp. French mustard

6 Top with tomato wedges, bacon and parsley just before serving.

1 tbsp. lemon juice 6 shallots 1 tomato 4 rashers of bacon 2 tbsp. chopped parsley

Prawn Summer Salad Gabriela Iturrizaga A very delicious, easy to make salad full of nutrients and protein.

Ingredients

Method

½kg of peeled prawns

1 Mix all ingredients in a big bowl, add olive oil, salt and pepper.

1 cup couscous (boiled)

2 Sprinkle the mixed herbs, then squeeze the lemon on top and serve.

200g of tofu (diced) 1 avocado in slices 3 big leafs of lettuce (chopped) 1 cup corn kernels ½ a lemon 1 tsp. mixed herbs

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Cypriot Salad Sue Clarke Ingredients

Method

1 cup freekeh (brown rice or cracked wheat or a combination of all)

1 Mix all ingredients together with the vinaigrette. 2 Serve with Greek yoghurt.

2 tbsp. each of toasted pumpkin seeds, sunflower seeds, slivered almonds and pine nuts 1 bunch coriander and ½ bunch parsley, washed and chopped ½ red onion finely chopped 1 Tin of lentils, drained 2 tbsp. baby capers ½ cup currants Seeds from a pomegranate Vinaigrette 3 tbsp. extra virgin olive oil 1 tbsp. honey 1 tbsp. red wine vinegar

Chinese Chicken Salad Kim Schuster Ingredients

Method

2 cups shredded cos lettuce

1 In a large bowl, combine all the salad ingredients.

1 cup shredded cabbage

2 In a small bowl, combine all dressing ingredients and whisk thoroughly.

2 spring onions, finely chopped

3 Toss the salad with the dressing or leave the dressing on the side.

1 large carrot, shredded or finely chopped

4 Sprinkle with peanuts.

1 handful of coriander, chopped ½ avocado, pitted and chopped 2 cups shredded chicken ¼ cup peanuts, chopped for serving Light Sesame Ginger Dressing 3 tbsp. of sesame oil 1 tsp. soy sauce 3 tbsp. rice vinegar 1 tbsp. honey 1 tbsp. toasted sesame seeds 4cm piece of fresh ginger peeled and minced

Salad

Heatly Prawns Salad Recipe Helen Burns Serves 2 Despite having a few different ingredients, this is actually a very simple salad to put together and thanks to the prawns it is high in protein!

Ingredients

Method

200g prawns

1 Pre heat oven to 200 degrees and line a baking tray with baking paper.

3 cups raw baby spinach

2 Cut cauliflower into florets approx. 2-3cm in length, place on tray and cook for 10

1 red capsicum diced 1 Lebanese cucumber diced

to 15 minutes or until crispy. 3 In a wok heat coconut oil then add garlic, lemon zest and chilli flakes. You can

300g cauliflower

also add a small pinch of salt to stop the garlic from burning. Then add prawns

2 tbsp. pine nuts

and cook until garlic and chilli have caramelised and created a crust on the

6 cloves crushed garlic Zest from 1 lemon 1 tsp. chilli flakes 1 tbsp. coconut oil Fresh coriander to serve

prawns (approx. 10 minutes depending on whether prawns are frozen or thawed). 4 Whilst prawns are cooking place baby spinach in a serving bowl and add capsicum and cucumber. 5 Roast pine nuts by placing them in a dry frying pan on a medium to high heat, these nuts cook very quickly so be sure to keep an eye on them. Once roasted add them to the salad. 6 Finish by placing cooked prawns and roasted cauliflower on top of salad and garnish with fresh coriander.

Sweet Potato and Avocado Salad Natalie Souness Ingredients

Method

1 large sweet potato

1 Cut sweet potato into thick strips and Roma tomatoes into quarters. Roast in a

1 avocado

moderate oven until cooked through or golden.

2 Roma tomatoes

2 Cut up the avocado into bite size pieces.

1 small bag of baby spinach

3 Wash the baby spinach and place in a service dish. Place the sweet potato,

50g of pine nuts

tomatoes and avocado over the top. Toast the pine nuts until golden in a frying pan and sprinkle over the salad. 4 To make the dressing combine equal parts of olive oil, vinegar and honey in a jar and shake until combined. Pour over the salad and serve.

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Sweetcorn, Black Rice & Chia Salad Simon Lai Serves 4

Ingredients

Method

1 cup black rice

1 Cook rice according to the directions in the package. Then rinse under cold water

2 cobs of sweetcorn 1 x 250g punnet cherry tomatoes, halved 4 spring onions, trimmed and finely sliced 1 large handful flat leaf parsley 1 large handful mint 1 ½ tbsp. chia seeds, plus extra to garnish Finely grated zest and juice of a large lime

and drain. Set aside. 2 Cook corn in a saucepan of boiling water for 2-3 minutes. Then remove them and shake off excess water and place each cob on a gas burner on medium heat for 1-2 minutes, turning often or until blackened. Leave to cool. 3 Stand on one end on a board and using a sharp knife, slide off all the kernels and place them in a large bowl. Set aside to cool completely. 4 Then add the tomatoes, spring onion, herbs and chia seeds. 5 Whisk together the lime zest, juice and virgin olive oil in a small bowl and season to taste. Pour over the salad and gently toss to coat. 6 Serve garnished with extra chia seeds.

1 tbsp. extra virgin oil Salt and pepper

Tangy Chickpea Salad Ros Freeman Serves 6

Ingredients

Method

800g chickpeas, rinsed and drained

1 Combine dressing ingredients into jar and shake well.

4 tomatoes, finely cubed

3 Pour salad dressing over.

Telegraph cucumber, finely cubed ½ cup continental parsley, chopped ½ cup coriander, finely chopped ½ cup mint, finely chopped

2 Mix salad ingredients together.

For a healthier alternative use 1 cup dried chickpeas, soaked overnight. Add to boiling water with a pinch of salt and boil until tender. Drain and cool before adding to the salad mix.

Dressing 2 Cloves of garlic, crushed 2 Spring onions, finely chopped 75ml olive oil 75ml lemon juice ½ tsp. cumin ½ tsp. smoky paprika

Salad

Rocket and Roast Pumpkin Salad Deborah Cowell Serves 2

Ingredients Packet of rocket Roast pumpkin or sweet potato (chopped into small cubes toss in a little olive oil then roast in oven) 1 pita bread or use the minis (split and dried in the oven then broken into pieces)

Method 1 Add all ingredients to a bowl and gently toss together, saving some almonds for a garnish with Italian parsley. Tip: I keep roasted pumpkin or sweet potato in small cubes all the time in the fridge and use as required for salads, pastas and risottos.

Half red onion (chopped or thinly sliced) - optional 8-10 cherry tomatoes Parmesan (shaved) serving to your liking Roasted almonds (dry roasted in oven then roughly crushed or use sliced almonds or pine nuts) Dressing Deli style creamy roasted garlic or you could use your favourite dressing

Salmon and Fennel Salad Jenette Harvey Ingredients

Method

Â˝ kg of salmon fillets

1 Crush garlic and mix with a little olive oil. Spread over salmon fillets and place in a

Olive oil

baking tray. Add chopped fennel. Cook for 20 minutes on 180 degrees.

Lettuce (of your choice but I like baby cos)

2 When cooked place in the fridge to cool. Once cold pull salmon apart and set aside.

Bunch of fennel

4 Arrange salmon, fennel and salad mixture on a large platter.

Â˝ punnet of cherry tomatoes 1 Lebanese cucumber

3 Toss lettuce, tomatoes, cucumber in a large bowl. 5 Sprinkle with dill and drizzle with mayonnaise.

Mayonnaise 2 cloves of garlic 1 small bunch of dill 75

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Barbecued Pork and Mango Salad Kathy Sherwood Ingredients

Method

454g pork tenderloin trimmed of fat

1 For the Dressing, combine all 4 ingredients in small bowl to drizzle over salad.

1 tsp. chilli powder

3 Preheat gas BBQ to medium.

¼ cup smoky BBQ sauce 8 cups torn cos or romaine lettuce lightly packed 400ml mango slices fresh or packaged in syrup 1 cup thinly sliced red capsicum Sweet and spicy dressing ½ cup ranch dressing 2 tbsp. lime juice

2 Sprinkle all sides of tenderloin with chilli powder. 4 Place tenderloin on 1 side of oiled grill. 5 Turn off burner under tenderloin leaving opposite burner on medium. 6 Close lid cook 25 minutes turning occasionally. 7 Brush tenderloin with BBQ sauce and cook another 4-5 minutes until meat thermometer in thickest part reads 68 degrees. 8 Move to cutting board cover with foil. 9 Let stand for 10 minutes cut into 12 slices. 10 Layer next 3 ingredients on 4 large plates top with pork and dressing.

2 tbsp. liquid honey ½ tsp. chilli powder

Healthy Rice Salad Enrica Cinquna Ingredients

Method

1½ cups brown rice

1 Cook brown rice in salted boiling water for 45 minutes until soft. Rinse, drain and

Salt Spring onions

let rice cool down. 2 Place rice in a bowl and add ingredients. Finally, shake dressing ingredients and

1 red capsicum chopped

pour over the rice. Season with salt and pepper according to taste.

1 green capsicum chopped

Tastes wonderful cold and great to take to work for lunch or even on the side of a

¾ cup raisins

BBQ.

1 tin of corn kernels Roasted cashews chopped Soy sauce Dressing ½ cup canola oil 2 tbsp. soy sauce 1 tbsp. lemon juice Pinch of sugar 1 clove garlic chopped finely Salt and pepper

Salad

Tuna and Quinoa Salad Kara Hill-Curlie This is a quick, healthy and tasty salad that’s perfect for summer!

Ingredients

Method

⅔ of a (425g) can of tuna in oil

1 Rinse 1 cup of quinoa, add 2 cups of water and microwave for 10 minutes,

1 cup quinoa

without a lid.

2 cups water

2 Put lid on and let sit for another 10 minutes, then stir.

2 carrots

3 While quinoa is cooking grate two carrots, chop three stalks of celery and half a

3 stalks of celery

red onion.

½ a red onion

4 Rinse butter beans.

1 (400g) can of butter beans

5 Combine carrot, celery, onion, butter beans and tuna (some of the oil) with the

Lemon juice Soy sauce

quinoa. 6 Add lemon juice, soy sauce, salt and pepper as desired.

Salt and pepper

Roasted Beetroot & Pumpkin Salad Ingredients

Method

3 or 4 medium sized beetroots, washed and trimmed of rough skin

1 Cut the beetroot into halves as they are denser and will take longer to cook

500g of pumpkin, deseeded and sliced into wedges 110g feta cheese cubed 100g walnuts broken into pieces Rocket leaves, washed and spun in salad spinner Assorted favourite green salad leaves Dressing

through than pumpkin. 2 Place the beetroot and pumpkin on a lined (with baking paper) baking tray, standing the pumpkin wedges up. 3 Drizzle olive oil over the pumpkin and beetroot. 4 Place into preheated oven at 200 degrees for 30-40 minutes or until the beetroot is cooked all the way through. If the tip of the pumpkin starts to turn brown, do not remove them because these bits are very tasty. 5 Set aside to cool to room temperature. 6 When cool, cut the tough pumpkin skin away with the tender flesh and cut the beetroot and pumpkin into bite size pieces.

3 parts of olive oil

7 In a salad bowl assemble all the ingredients and serve immediately.

1 part of lemon juice

8 Combine all dressing ingredients, drizzle and toss well.

A sash of apple cider vinegar Pinch of salt

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Superfood Salad Martyna Kurnyta This is a very simple, nutritious salad, perfect for lunch boxes. It is also a great source of protein and dietary fibre from chickpeas, iron from rocket, omega3 from avocado and much more. And above all, it’s delicious!

Ingredients

Method

Bag of washed and ready to use baby rocket

1 Toast a handful of sunflower seeds and a handful of pepitas in a frying pan on a

125g tin of chickpeas

2 Measure circa ½ cup (or more if you like) of frozen peas and cover with hot water

Frozen baby peas Persian feta (the best from Harris Farm or Growers Market) Lemon juice Avocado Lebanese cucumber Mixed seeds (sunflowers & pepitas)

medium heat until golden (be careful not to burn them!). Set aside to cool down. to bring them to room temperature. 3 In a large bowl mix rocket (2 handfuls, maybe more – up to your liking), chickpeas and thawed peas. 4 Add a large tablespoon or more of Persian feta and a little bit of oil from the feta container and just as if you were using it as a dressing, mix with the ingredients. 5 Chop or slice avocado into medium size pieces, slice cucumber and add to the mixture. Squeeze lemon juice from ½ lemon all over the ingredients. 6 Mix well but make sure you do not smash the avocado pieces. Alternatively, you can add avocado on top of salad at the very end. 7 Finally toss the seed into the bowl and voilà!

For the very hungry ones: Add pieces of either: grilled chicken, smoked salmon or poached egg on top. Yum!

Fennel, Crab and Orange Salad Linda Pozzi Ingredients

Method

1 bulb of fennel

1 Trim the fennel, then thinly slice on a mandolin and place in a bowl of iced water.

2 oranges

2 Peel and slice 1½ oranges, then arrange on a platter.

2 fresh sprigs of mint

3 Pick and tear the mint leaves, destone the avocado, then slice and scoop out the

1 ripe avocado

flesh. Dice the chilli.

½ a fresh green chilli

4 Arrange on the platter with the fennel and crabmeat.

100g white crabmeat, from sustainable sources

5 Mix the remaining orange juice with the oil. Season generously with sea salt and

2 tbsp. extra virgin olive oil

black pepper, then drizzle over the salad. Serve at once.

Salad

Roasted Beetroot and Quinoa Salad Samidha Baranwal Serves 4

Ingredients

Method

3 cups cooked quinoa

1 Preheat the oven to 190 degrees.

2 beetroot peeled and cut into bite, trimmed and quartered Olive oil ¼ cup fruity olive oil ¼ cup fresh squeezed orange juice 2 tsp. organic gluten-free tamari sauce 1 tsp. balsamic vinegar or rice vinegar 1 tbsp. organic raw agave nectar or local honey 1 cup drained rinsed chickpeas 2 big handfuls of baby spinach leaves

While the quinoa is cooking, roast the beets in a medium size roasting pan, by 2 combining the beets with a drizzle of olive oil and sprinkle of sea salt, until the beets are tender (roughly 45 minutes). 3 Remove the beets from the hot pan and set them aside to cool. 4 To make the dressing, combine the olive oil, orange juice, tamari, vinegar, and agave or honey in a glass measuring cup and whisk. Set aside. 5 Combine the warm, cooked quinoa in a mixing bowl with the chickpeas and baby spinach leaves. Pour in the salad dressing and toss lightly. Season with sea salt and pepper, to taste. 6 Gently add in the roasted beets and fresh orange pieces. Do not over mix or your entire salad will turn beet red. I think it’s more attractive to keep the staining to a minimum. 7 Serve with a sprinkle of fresh goat cheese, or slivered almonds, if desired.

Sea salt and ground pepper, to taste 1 fresh orange, peeled, trimmed, cut into bite sized pieces Goat cheese and/or silvered almonds to decorate (optional)

Pomegranate & Radicchio Salad Sylwia Dopierala Ingredients

Method

½ sliced radicchio

1 Add olive oil, pepper, salt, red wine and balsamic vinegar in small glass bowl, mix

2 baby cos lettuces separated 1 cup baby spinach

well. 2 Mix all salad ingredients in large bowl, drizzle over dressing, and toss well.

½ baby fennel, sliced 3-4 radishes, thinly sliced 1 cucumber, sliced into cubes ½ the seeds of a pomegranate 80-100g feta cheese crumbled Dressing 75ml olive oil 2 tbsp. red wine vinegar 2 tbsp. balsamic vinegar Pinch of salt & pepper

Vegetarian

Carrot & Lentil Burger Patties with Mint & Sour Cream Charlene Gibbons Ingredients

Method

Patties

1 Boil, steam or microwave the sweet potato and potato until tender.

300g diced sweet potato

2 Drain and mash in a large bowl add the carrots and lentils and mix until all

250g diced potato

combined.

2 medium carrots, grated

3 Season with salt and pepper using damp hands, form the mixture into 12

400g can of lentils, drained and rinsed

4 Spray a frying pan with oil and heat over medium heat and cook on each side

Salt and Pepper (to taste) Topping Âź cup light sour cream 2 tbsp. of finely chopped mint leaves

patties (to help firm up the patties, refrigerate them for a while). for 4 minutes or until golden brown for the topping. 5 Combine the sour cream and mint in a small bowl. 6 Serve the patties topped with minted sour cream alongside a fresh garden salad.

Zucchini and Carrot Bake Mel Shepherd Ingredients

Method

5 zucchini, grated

1 Preheat oven to 180 degrees. Grease and line a 22cm base cake pan.

2 carrots, grated

2 Combine zucchini, carrot and onion in a bowl. Add flour, eggs, oil and cheese.

1 brown onion, halved, thinly sliced 1 cup self-raising flour, sifted 5 eggs, lightly beaten Â˝ cup extra light olive oil 1 cup grated tasty cheese 8 trussed small tomatoes Olive oil spray

Season and stir until well combined 3 Pour mixture into cake pan. Bake for 50-60 minutes or until a skewer inserted into the centre comes out clean. 4 Place tomatoes onto a lined baking tray and spray with oil. Season. Place tomatoes in oven, over the bake, for the last 15 minutes of cooking time or until tomatoes are tender. 5 Serve with the bake.

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Lentil & Vegetable Cottage Pie Clare Mansfield This is an excellent recipe to cook for dinner and then take the leftovers to work to eat in your break. Taken from Taste.com

Ingredients

Method

1 tbsp. vegetable oil

1 Preheat the oven to 200 degrees. In a large pan, heat oil over medium heat and

1 onion, finely chopped

cook onion for 1-2 minutes.

2 celery stalks, chopped

2 Add celery, carrot and garlic and cook for 1 minute.

1 large carrot, chopped

3 Add pesto, passata, bay, thyme and stock.

2 garlic cloves, crushed

4 Simmer gently for 15 minutes until vegetables are cooked. Stir in lentils and

2 tbsp. sundried tomato pesto 1 cup tomato passata (sieved tomatoes) 1 bay leaf

season, then transfer to a 1.2-litre baking dish. 5 Meanwhile, cook potatoes in boiling salted water until tender. 6 Drain and mash. Stir in butter, milk, yolks and cheese. Spread over lentil mixture and roughen top with a fork. Bake for 15 minutes or until bubbling and golden.

1 tbsp. chopped thyme 1 cup vegetable stock 400g can of lentils, rinsed and drained 800g potatoes, peeled and chopped 100g unsalted butter Â˝ cup milk 2 egg yolks 100g grated cheddar

Coconut Flat Bread (Roti) Chandani Ramasundara Serves 8

Ingredients

Method

2 cups plain flour

1 Grate the carrot, zucchini & onion finely.

1 cup freshly grated coconut/ frozen coconut

2 Place the flour, grated coconut, grated carrot, grated zucchini, grated onion, salt

Small carrot

3 Using one hand thoroughly knead the dough for about 5-7 minutes. Using up all

Small zucchini Small onion Âž cup water or as needed 1 tbsp. salt

and water in a medium bowl. the loose flour to form smooth dough. 4 Shape the dough into a ball. 5 Place a large cast-iron skillet or taw over medium heat. 6 Separate the dough into 8 equal pieces. 7 Grease each ball with a little oil to prevent sticking and so the rolling pin can move freely. 8 Roll them out into 12cm circles. 9 Place the bread in the pan and cook for 1 minute or until you see the brown spots on the surface. 10 Turn the bread over and continue cooking for another 2 minutes. Ensure the bread is well cooked.

Vegetarian

Baba Ganoush Kathy Sherwood Ingredients

Method

5 cups peeled eggplant

1 Combine first 3 ingredients, 2 tablespoon of olive oil ¼ cup (60ml) of water and

2 minced garlic cloves

generous sprinkle salt and pepper into 3½ to 4l slow cooker.

1 tsp. ground cumin

2 Cook covered on low 4-6 hours or high 2-3 hours stirring once at halftime until soft

3 tbsp. olive oil divided

3 and fragrant.

1 tbsp. lemon juice

4 Transfer to blender or food processor. 5 Add lemon juice and remaining olive oil process until smooth.

Caterina’s Impossible Pie Caterina Puz Ingredients

Method

½ cup flour

1 Add flour, milk and eggs in a bowl and beat together.

2 cups low fat milk

2 Then pour in a 25cm pie dish.

4 eggs

3 Top with desired fillings as mushrooms, tomato, onions, chopped capsicum, corn

Any vegetables for topping e.g. mushrooms, onion, tomato, corn, capsicum, asparagus

kernels, and chopped asparagus. 4 Then sprinkle with low fat cheese. 5 Bake in oven at 200 degrees for 35 minutes.

Gluten Free Spinach Tortillas Annika Campbell Ingredients

Method

3 cups packed spinach, cleaned and stems removed

1 In a large skillet, cook the spinach and water over medium heat until soft.

¼ cup water

3 Place the spinach in a food processor (or blender) and grind until smooth.

1 cup all-purpose gluten-free flour ¼ tsp. baking powder 4 tbsp. oil ½ tsp. salt

2 Drain the excess water from the spinach, and set aside for use in the dough. 4 Add the flour, baking powder, oil, and salt. Mix until crumbly. 5 Add the reserved water from cooking the spinach, slowly as needed, until a smooth dough is formed. 6 Divide the dough into equal parts, then roll into thin circles (dust with flour, as needed). Try to achieve about a 15cm tortilla. 7 Heat in a pan, one at a time, on the stove on medium heat. Toast on each side until it starts to bubble or golden dots appear. 8 Serve with your favourite fillings!

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Sweet Potato, Zucchini & Feta Mini Muffins Roufia Scandrett Ingredients

Method

1 medium sweet potato, grated

1 Combine all ingredients and spoon into mini muffin tray (use silicon trays to stop

1 medium zucchini, grated 1 medium red onion, grated

muffins sticking). 2 Bake at 180 degrees for 15 minutes.

½ cup cheese, grated 100g feta, crumbled ⅓ cup spelt or wholemeal flour 4 eggs

Orange Zesty Coleslaw Linda Pozzi Ingredients

Method

3 cups shredded cabbage

1 To make dressing, combine all ingredients and mix well.

1 large orange segmented and chopped

2 Place all ingredients into a bowl and mix with dressing.

Orange rind 2 spring onions chopped 1 green capsicum chopped 1 red capsicum chopped Small grated carrot Small handful of walnuts Dressing ¼ cup low-fat natural yoghurt ¼ cup reduced-fat mayo Juice of 1 lemon 1 tsp. wholegrain or French mustard

Sweet Potato, Zucchini & Feta Mini Muffins Manuela Perez Makes 30 mini muffins

Ingredients

Method

1 medium sweet potato, grated

1 Combine all ingredients and spoon into mini muffin trays. Bake at 180 degrees for

1 medium zucchini, grated

15 minutes.

1 medium red onion, grated ½ cup cheese, grated 100g feta, crumbled ⅓ cup spelt or wholemeal flour 4 eggs 84

Vegetarian

Vegetable Risotto Lucy Gill Serves 4 people as a main or 6 as a side dish.

Ingredients

Method

800ml low salt vegetable or chicken stock

1 Chop vegetables and set aside. Prepare stock.

1 cup risotto rice

3 Add rice and fry for 2 minutes until rice starts to turn colour to slightly golden.

Selection of your favourite vegetables such as peas, sweet corn, capsicums, mushrooms

2 Add 1 tablespoon of olive oil to large pan. Heat pan. 4 Add enough stock to cover rice. Stir through. 5 Turn down heat to gentle simmer. Add frozen vegetables at this point if using. 6 As stock boils down continue to add stock. When you’re half way through the stock, add fresh vegetables. 7 Rice is cooked when starts to have a creamy consistency, check by tasting, about 20-25 minutes of simmering whilst adding stock should suffice. You may need to add more water if rice isn’t quite cooked. 8 Season with pepper to taste. This recipe is also great by adding low fat grated cheddar at the end and stirring through until cheese melts.

Tofu Scramble (Vegan & Gluten Free) Annika Campbell Serves 1

Ingredients

Method

¼ capsicum, sliced thin

1 In a pan on medium heat, heat some coconut oil.

1 shallot, chopped

2 Add shallots, carrots and capsicum; sauté for 2-3 minutes.

¾ carrot, grated

3 Add tofu then turmeric, curry powder, soy sauce and salt and pepper.

1 ½ cups grated tofu

4 Sprinkle some sesame seeds and serve with a piece of toast.

1 tsp. turmeric ½ tsp. curry powder 1 tbsp. soy sauce Salt and pepper A sprinkle of sesame seeds, for serving

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Organic Rogan Josh Samantha Herbut Ingredients

Method

1 tbsp. canola oil

1 Place oil in a deep frying pan. Add onion, sauté till translucent.

1 brown onion, finely chopped

2 Add garlic and sauté for 1 minute.

1 clove garlic, finely chopped

3 Add tomato and chickpeas, stirring for 1 minute.

4 ripe tomatoes, finely chopped

4 Add stock cube, curry and tomato paste and stir well.

3 cooked and rinsed chickpeas

5 Add kaffir lime leaves, a generous pinch of salt, lime juice and spinach.

1 vegetable stock cube

6 Stir well, reduce heat, place lid on frying pan and simmer gently for 15 minutes.

3 tbsp. Rogan Josh curry paste

7 Place basmati rice on serving plates, sprinkle with coriander and serve each plate

1 tbsp. tomato paste

with lime.

3 fresh kaffir lime leaves Salt to taste Juice of 1 lime 300g baby spinach Steamed basmati rice (approx. ½ cup per person)

Clean Moroccan Zucchini Fritters Shaleeni De Costa

r Runne up

Ingredients

Method

3 zucchinis, grated

1 In a large mixing bowl, whisk eggs until smooth. Add in the grated zucchini then

1 zucchini, chopped

chopped zucchini and combine.

6 eggs

2 Add in salt, pepper and the Moroccan spice. Combine.

2 tsp. Moroccan spice

3 Add in the basil, dill and parmesan cheese and mix.

1 tsp. pepper

4 Add in the coconut flour in small amounts, mixing thoroughly to ensure there are

1 tsp. salt ¼ cup parmesan cheese

no lumps. 5 Heat olive oil in pan on medium heat. Gently drop a spoonful of butter into the

Handful chopped basil

frying pan, cook for about 4 minutes on each side (until golden on each side and

Handful dill

skewer/fork comes clean when inserted). Lay cooked fritters on paper towel.

1 ½ cups coconut flour Olive oil for frying

6 Mix together the yoghurt, garlic and dill until a smooth consistency. Serve with fritters. 7 Enjoy! Can be sliced and tossed into salads, chopped and included in a healthy burrito or wrap with some lettuce, onions, tomato and of course a healthy and delicious dressing!

These can be frozen up to 3 weeks (airtight container with paper towel or wrapped in foil) and enjoyed as desired, especially as a quick and healthy lunch alternative!

Vegetarian

Eggplant & Lentil Curry Debra Miller Ingredients

Method

3 tbsp. olive oil

1 Heat 2 tablespoons of oil in a large saucepan over low heat and sauté the eggplant

2 eggplants, cut into 2cm chunks (see Cook’s Tip) 1 onion, chopped 2 tbsp. mild curry paste 3 cans of diced tomatoes ¾ cup hot vegetable stock ¾ cup red lentils, rinsed 3½ cups spinach leaves

chunks until golden brown. Remove from the pan and put to one side. 2 Heat the remaining oil in the same pan and sauté the onion for 8-10 minutes or until soft. Add the curry paste and sauté for another 2 minutes. 3 Add the tomatoes, hot stock, lentils and eggplant to the pan. Bring to a boil, then reduce the heat to a low simmer, cover halfway with a lid and simmer for 25 minutes or according to the lentils’ package directions. 4 At the end of cooking, stir the spinach, cilantro and yoghurt through the curry. Serve with rice.

½ cup freshly chopped cilantro 2 tbsp. fat-free Greek yoghurt or soy yoghurt

Cook’s Tip:

Rice to serve

Choose eggplants that are firm, shiny and blemish free, with a bright green stem.

Raw Vegetable Pasta Chris Masaoka Ingredients

Method

2 zucchini squash, shaved thinly lengthwise with a vegetable peeler

1 In a large bowl, gently toss together all ingredients. Transfer to a platter and serve immediately.

2 yellow summer squash, shaved thinly lengthwise with a vegetable peeler Sea salt and pepper, to taste 1 tbsp. extra virgin olive oil 1 cup cherry or grape tomatoes, halved 5 oil-packed sundried tomatoes, drained and thinly sliced ½ shallot, finely chopped 1 clove garlic, finely chopped 1 tbsp. finely chopped basil 1 tsp. finely chopped oregano

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Recently my girlfriend and I went bush walking and made up our own recipe for raw zucchini noodles with kale pesto sauce to enjoy with the view. This is it.

Vegetarian

Zucchini Noodles Liam Maguire Serves 2

Ingredients Noodles

Method Sauce

2 spiralised zucchinis

1 Blend pesto ingredients together in blender until desired consistency.

1 spiralised carrot

2 Stir together with tahini and tamari sauce in a bowl and leave until noodles are

A handful of cherry tomatoes Half a bag of spinach

completed. Noodles

A squeeze of lemon

1 Independently spiralise your zucchinis and carrots using a spiraliser.

1 avocado

2 Peel avocado, de-seed and smash it with a fork until a soft consistency.

A handful of goji berries

3 Now add all ingredients into a large bowl together and stir until well mixed.

200g of fermented cabbage

4 Finally pour sauce into bowl and mix thoroughly until ready to serve.

Sauce

Happy healthy eating!

1 Â˝ tbsp. of tahini 2 tsp. of tamari sauce Kale Pesto 200g of Kale A pinch of basil 1 clove of crushed garlic 1 tbsp. of olive oil A handful of pine nuts

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Korean Cabbage Amelia Smoker Ingredients

Method

2 Napa cabbage (2 kg total weight)

1 Wash all veggies. Chop cabbage into bite-sized chunks, julienne or grate carrots,

1 daikon radish

2 In a food processor blend ginger, garlic, and chilli until well combined. Add this

5 large carrots 1 bunch spring onions (about 7) 1 apple

daikon, and apple. Slice green onion. Place all vegetables in a very large bowl. mixture to the bowl of vegetables along with the salt. 3 Mix and vigorously massage all ingredients together until the cabbage begins to soften and release fluid. Continue until you have a fair amount of liquid in the

70g fresh ginger

bottom of the bowl, about 4-5 minutes. The vegetables at this point should have

6 cloves garlic

lost much of their volume. Let the bowl sit out at room temperature for a few hours,

Scant ⅓ cup crushed red chilli flakes ¼ cup good-quality sea salt Equipment 1 large glass jar (mine has 4-litre capacity) 1 large bowl, knife, cutting board, food processor or mortar and pestle

massaging once or twice more. Season to taste. 4 In a large, sterilized jar (or several small ones), pack in the vegetables trying to avoid any air pockets, making sure to leave a few centimetres of space at the top of the jar for carbon dioxide. Cover the jar loosely with a lid, or make sure to open it periodically to release any pressure that may build up. 5 Leave the jar on the counter for 2-4 days. You may see bubbles forming in the jar – this is carbon dioxide and totally normal. 6 Taste the kimchi now and then. Once the flavour is to your liking, seal the jar and place in the fridge. Keeps for several months.

Tip: After removing kimchi from the container to eat, push the remaining back down to keep most of the cabbage submerged in the brine (the liquid). This will help keep it fresh for longer.

Vegan Spinach & Cheese Gozleme Annika Campbell Ingredients

Method

1 ½ cups plain flour

1 Sift flour, salt and baking powder into a large bowl.

2 tbsp. of olive oil (extra for cooking)

2 Add oil and water and combine with your hands for only a minute or so (don’t knead

¾ cup water

3 This dough will make about 2-3 gozlemes so cut it up depending on how big you

3 tsp. baking powder Pinch of salt Baby spinach Vegan cheese (I used grated bio cheese) Lemon (for serving)

too long), you may need extra flour if it’s too sticky. will like it then roll it out on a floured bench to as thin as you possibly can without the dough breaking. 4 Put the spinach and cheese on half of the dough and fold it to completely cover it and pinch the edges to seal it in. 5 In a medium heated pan, using a pastry brush, brush some olive oil on each side and cook until they are nicely browned.

Vegetarian

Mushroom & Bean Stew Lulu Miller Ingredients

Method

3 tbsp. olive oil

1 Heat the oil in a large saucepan over low heat. Sauté the mushrooms and onions

1½ pounds cremini mushrooms, roughly chopped 1 large onion, finely chopped 2 tbsp. all-purpose flour 2 tbsp. mild curry paste (see Cook’s Tip) ⅔ cup dry white wine

until the onion is soft and browned. Stir in the flour and curry paste and cook for 1-2 minutes. 2 Add the wine, tomatoes, sun-dried tomato paste and beans and bring to the boil, then reduce the heat and simmer gently for 30 minutes or until most of the liquid has reduced. 3 Stir in the chutney and herbs before serving.

1 (400g) can of diced tomatoes 2 tbsp. sun-dried tomato paste 4 cups canned mixed beans (such as kidney beans, pinto beans and chickpeas), drained and rinsed

Cook’s Tip:

3 tbsp. mango chutney

Check the ingredients in the curry paste; some brands may

3 tbsp. freshly chopped cilantro and mint

not be suitable for vegetarians.

Pineapple Fried Rice Annika Campbell Ingredients

Method

4 cups cooked rice (I used a mixture of wild rice and brown rice)

1 Heat a pan on low medium with some sunflower oil and add garlic and ginger.

½ red capsicum, chopped finely 1 brown onion, chopped finely ½ carrot, chopped finely 1 ½ cups chopped fresh or canned pineapple ½ red chilli, chopped 3 tbsp. of soy sauce (I used 1 as light soy sauce to dilute it because dark soy is a little too salty for my taste)

2 Once this starts sizzling add onion, capsicum, chilli and carrot and cook these on medium for about 3 minutes. 3 Add curry powder and constantly mix (you don’t want it burning) for about 30 seconds then add pineapple, soy sauce and sesame oil and mix this around for another 30 seconds-1 minute until the pineapple is well mixed in and smelling fragrant. 4 Now add the rice and turn down the heat to low to allow the rice to soak up all the flavours. 5 Serve with coconut and spring onions.

2 tbsp. minced garlic ½ tsp. of ginger 1 tsp. of sesame oil 1 tsp. curry powder Chopped spring onion & shaved or desiccated coconut to serve

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Vegetarian

Pumpkin and Chickpeas Roasted with Rosemary Oscar Del Pozo Ingredients

Method

Pumpkin for roasting

1 Preheat over at 200 degrees (180 degrees fan forced).

250g tin of chickpeas

2 Cut pumpkin into 2.5cm cubes, spread on a baking dish and pour olive oil on top

Fresh rosemary Feta cheese Garlic Olive oil Salt and pepper

using your hands to coat the pumpkin. 3 Crush 2 or more garlic cloves, as many as you like! Put them in the baking dish together with the fresh rosemary. Add salt and pepper and place in the oven. 4 After 15 minutes use a spatula to turn the pumpkin to encourage a nice roasting. Leave for another 10 minutes to caramelise. 5 Open and drain the chickpeas. Remove the dish from the oven and spread the chickpeas over the pumpkin, mixing very gently with a spatula to the let the oil coat the peas a little. Return to the oven for another 10 minutes. 6 Remove from the oven and transfer to a serving plate, sprinkle with feta cheese, again use as much as you like but don’t overpower the pumpkin. Adjust the seasoning to taste, if needed.

Healthy Chickpea and Bean Pot Kathy Sherwood Ingredients

Method

1 bunch coriander, chopped

1 Blanch freekeh and lentils separately in boiling water until both just cooked.

½ bunch parsley, chopped

2 Drain well and allow to cool.

½ red onion, finely diced

3 Mix the yoghurt, ground cumin and honey until combined.

1 cup freekeh (or cracked wheat or quinoa)

4 In a medium bowl, place the coriander, parsley, red onion, freekeh, lentils, toasted

½ cup Puy lentils

5 Place into serving dish and top with cumin yoghurt and pomegranate seeds.

2 tbsp. toasted pumpkin seeds

nuts, capers, currants, lemon juice and olive oil. Mix well and season to taste.

2 tbsp. toasted slivered almonds 2 tbsp. toasted pine nuts 2 tbsp. baby capers ½ cup currants Juice of 1 lemon 3 tbsp. extra virgin olive Sea salt to taste 1 pomegranate, deseeded, to serve Dressing 1 cup thick Greek yoghurt 1 tsp. cumin seeds, toasted and ground 1 tbsp. honey

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Quinoa Vegetable Pulao Navneet Kaur Ingredients

Method

1 cup quinoa

1 Wash quinoa gently, changing water several times.

1½ cup water

2 In a saucepan, combine quinoa, water, oil, salt and turmeric. Bring to a boil, cover

1 tbsp. oil

and reduce the heat to low. Let it simmer until quinoa is tender and water is

½ tsp. salt

absorbed (about 15 minutes).

Pinch of turmeric

3 While quinoa is cooking, heat the oil in another saucepan over medium heat.

½ cup peas

4 Add the cumin seeds and bay leave and as the seeds crack, add all the vegetables,

½ cup corn

carrot, corn, peas, ginger, green pepper and salt.

½ cup carrot, cut in small pieces

5 Cook vegetables on medium heat until vegetables are tender but firm.

1 tbsp. thinly sliced ginger

6 Turn off the heat. Add quinoa to the vegetable mix and gently fold it.

1 green chilli, minced

7 You can add some toasted nuts (optional).

1 tbsp. oil

8 Add lemon juice and tomatoes.

½ tsp. cumin seeds 1 bay leave ½ tsp. salt to adjust to taste 1 tbsp. lemon or lime juice ¾ cup tomato, chopped for garnishing ¼ cup mixed nuts

Moroccan Cauliflower, Chickpea & Quinoa Bake Lauren Griffiths Serves 4

Ingredients

Method

1 head cauliflower, chopped into small florets

1 Mix all ingredients together (except yoghurt) and place into an oil based non-stick

1 onion, finely chopped

2 Once finished baking, cover the top with yoghurt. You can do it nice and evenly

2 cups cooked quinoa 2 cups chickpeas ½ cup almonds, chopped

baking dish place in oven and bake at 180 degrees for 20-25 minutes. or mix it through, and place coriander or parsley leaves for added decoration and flavour.

2 tsp. of curry powder 1 tsp. ground turmeric 2 tsp. ground cumin Sea salt & fresh ground pepper Juice of 2 lemons ¼ cup coconut oil ⅔ cup full-fat organic plain yoghurt with a big pinch of ground cinnamon Coriander or flat-leaf parsley to serve

Vegetarian

Veggie Cakes Chandani Ramasundara Ingredients

Method

1 medium zucchini, grated

1 Mix zucchini, pumpkin, spring onions, onion, carrot, garlic, celeriac, anise seed,

1 onion, grated ½ carrot, grated Small pumpkin piece, grated Finley chopped spring onions.

celery seed, lightly beaten egg, salt, and pepper together in a bowl. Gradually stir in flour until you have soft, wet dough that sticks to your hands. 2 Heat oil in deep-fryer to 190 degree. Drop dough one tablespoon at a time into the oil, and turn until all sides are golden brown.

1 clove garlic, minced ½ celeriac, peeled and grated ¾ tbsp. anise seed, crushed ½ tbsp. celery seed 1 tsp. salt 1 pinch ground black pepper 1 egg 1 cup self-raising flour, or as needed Rice bran oil, for frying

Baked Rice & Zucchini Lauren Griffiths Ingredients

Method

¾ Cup brown rice

1 Pre-heat oven to 200 degrees.

1 tbsp. sunflower oil

2 Cook the rice in unsalted boiling water until al dente, about 35 minutes. Drain and

2 onions, chopped 4 garlic cloves, finely chopped

set aside in a bowl. 3 Combine the oil and onions in a large non-stick frying pan and cook over moderate

500g green zucchini, scrubbed but not peeled, thinly sliced

heat until soft, about 5 minutes, stirring frequently. Add garlic and stir for a further

500g yellow zucchini, scrubbed but not peeled, thinly sliced

4 Add Zucchini and cook for 5 minutes, until crisp and tender, then stir in the orega-

2 tbsp. fresh oregano leaves, coarsely chopped Cracked black pepper, to season 1 punnet cherry tomatoes, halved 90g reduced fat ricotta ¼ cup grated parmesan Canola or Olive oil spray

minute. no and season with black pepper. Add zucchini mixture to the rice, together with the cherry tomatoes and ricotta and mix well. Check seasoning. 5 Spread evenly in an ovenproof dish sprayed with olive or canola oil cooking spray, then scatter with parmesan. 6 Cover with foil and bake for 20 minutes. 7 Remove foil and cook for a further 10 minutes or until top is golden and filling is bubbling.

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Thai Green Curry with Spring Vegetables Emily Pham Ingredients

Method

1 cup brown basmati rice, rinsed

1 To cook the rice, bring a large pot of water to the boil. Add the rinsed rice and

2 tsp. coconut oil or olive oil

continue boiling for 30 minutes, reducing heat as necessary to prevent overflow.

1 small white onion, diced

Remove from heat, drain the rice and return the rice to pot. Cover and let the rice

1 tbsp. finely chopped fresh ginger (about 2.5cm nub of ginger, peeled and chopped)

rest for 10 minutes or longer, until you’re ready to serve.

2 cloves of garlic Pinch of salt ½ bunch asparagus, tough ends removed and sliced into 5cm long pieces (to yield about 2 cups prepared asparagus) 3 carrots, peeled and sliced on the diagonal into 2cm wide rounds (to yield about 1 cup sliced carrots)

2 Warm a large skillet with deep sides over medium heat. Once it’s hot, add a couple teaspoon of oil. 3 Cook the onion, ginger and garlic with a sprinkle of salt for about 5 minutes, stirring often. 4 Add the asparagus and carrots and cook for 3 more minutes, stirring occasionally. 5 Then add the curry paste and cook, stirring often, for 2 minutes. 6 Pour the coconut milk into the pan, along with ½ cup water and 1½ teaspoon of sugar. Bring the mixture to a simmer. Reduce heat as necessary to maintain a gentle simmer and cook until the carrots and asparagus are tender and cooked through, about 5-10 minutes.

2 tbsp. Thai green curry paste

7 Once the vegetables are done cooking, stir the spinach into the mixture and cook

1 can (14 oz.) of coconut milk (I used full-fat coconut milk for a richer curry)

8 Remove the curry from heat and season with rice vinegar and soy sauce. Add salt

½ cup water

9 Divide rice and curry into bowls and garnish with chopped cilantro and a sprinkle

1½ tsp. coconut sugar or raw sugar or brown sugar

until the spinach has wilted, about 30 seconds. and red pepper flakes (optional), to taste. of red pepper flakes, if you’d like.

2 cups packed baby spinach, roughly chopped 1½ tsp. rice vinegar 1½ tsp. soy sauce (I used reduced-sodium tamari) Garnishes Handful of chopped fresh cilantro and red pepper flakes, to taste

Quick Coconut, Lemongrass and Chilli Rice Nathan Salman Ingredients

Method

400g basmati rice

1 Place rice and coconut milk in a Fuzzy Logic rice cooker.

400ml tin of premium coconut milk (light)

2 Chop chilli into tiny pieces, removing seeds first, and chop ginger into tiny, rice

3 bird’s eye chillies (Can substitute with less or green chillies if not wanting too spicy) 1 stalk of lemongrass 1 thumbnail sized knob of ginger

grain sized pieces, and stir into rice and coconut milk mix. Smash the thick end of the lemongrass stalk, and submerge all except 2cm. 3 Set Fuzzy Logic rice cooker onto fast or quick mode. 4 When rice cooker goes to keep warm mode, remove lemongrass stalk and serve. Works great with grilled lamb cutlets marinades in green curry paste.

Vegetarian

Quinoa Rice Paper Rolls with Cashew Dipping Sauce Serves 8 to 10.

Ingredients

Method

For Quinoa

1 Start by preparing Quinoa. Heat a small saucepan over medium heat. Once hot,

1 cup red or white quinoa, thoroughly rinsed

add 1 tablespoon of olive oil and add quinoa and quickly toast for 2-3 minutes.

1 tbsp. light soy sauce (gluten free)

Cook for 15-20 minutes, or until all liquid is absorbed and it’s light and fluffy in

½ lime, juiced 1 tbsp. olive oil (for toasting quinoa) Fillings 10 rice paper roll sheets 1 cup julienned cucumber, carrot and red capsicum

Then, add 2 cups of water, bring to low boil, then reduce heat to low and cover. texture. 2 Prepare cashew Butter sauce by adding all sauce ingredients except water to a small mixing bowl and whisk to combine. Add 1 tablespoon of hot water and whisk and add more hot water, 1 tablespoon at the time, if needed until a pourable sauce is achieved. Adjust flavours if needed by adding more chilli, garlic and agave juice. 3 Add 1 tablespoon of light soy sauce and ½ lime juice. Coat quinoa and set aside. 4 For assembling the rice paper rolls, dip a sheet of rice paper roll into a bowl of hot water and keep rotating for 10-15 seconds until the rice paper is soften.

1 cup fresh coriander leaves and mint leaves

5 Transfer the rice paper to a damp cutting board, until flat and smooth.

Cashew dipping sauce

6 Visually divide the rice paper into 3 sections and add a generous spoonful of

½ cup cashew butter, unsalted

quinoa to the bottom part of wrapper and add a layer of julienned carrot, julienned

2 tbsp. light soy sauce

cucumber, julienned capsicum, coriander and mint leaves on top. Gently fold over

¾ tsp. chopped fresh chillies (optional, deseeded for less spice) ½ tsp. minced garlic 2 tbsp. agave juice ½ lime, juiced

once, tuck in edges, and continue rolling until seam is sealed. 7 Place seam side down on a serving platter and cover with a damp towel to keep fresh. 8 Repeat process until all fillings are used up, about 8-10 rolls in total. 9 Serve with cashew dipping sauce.

1 tbsp. hot water, as needed to thin sauce

Tofu Steak with Enoki Mushrooms Sakiko Kaku Ingredients

Method

450g tofu

1 Remove the moisture in the tofu by wrapping it in kitchen paper and placing it in

Corn flour

the microwave for 1 minute.

100g enoki mushrooms

2 Slice the tofu 2cm slices and cover it with corn flour.

Green onion slices

3 Using a hot pan with rice bran oil, cook the tofu on both sides until golden.

1 tbsp. grated ginger

4 On the side, caramelise the enoki mushrooms.

1-2 tbsp. soy sauce

5 Place tofu on a plate and gently place the enoki mushrooms on top.

2-3 tbsp. rice brain oil

6 Sprinkle green onions and ginger on top.

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Sweet Potato Goodie Kelly Laurie Serves 4.

Ingredients

Method

4 small sweet potatoes (about

1 Preheat oven to 180 degrees.

200g-250g each)

2 Line a large baking tray with baking paper. Scrub sweet potatoes and pat dry with

2 tsp. olive oil

paper towel; prick all over with a fork. Place potatoes on prepared tray; bake for

1 small onion, finely chopped

40-45 minutes, turning after approx. 20 minutes, or until soft when pierced with a

1 garlic clove, crushed

skewer. Leave cooked potatoes to cool for about 10 minutes.

⅓ cup quinoa, rinsed, drained 100g trimmed silverbeet, chopped 2 tbsp. almonds, chopped 1½ tbsp. currants 50g reduced-fat feta, crumbled 2-3 cups steamed greens (broccolini, snow peas, and beans)

3 Meanwhile, heat olive oil in a medium saucepan set over medium heat. Add onion and cook, stirring occasionally until soft. Add garlic and cook, stirring, for 30 seconds, or until fragrant. 4 Add quinoa to saucepan with ¾ cup water; bring to the boil. Reduce heat to low and cover pan; simmer for 12 minutes or until quinoa absorbs water and becomes al dente. Remove pan from heat and stir in remaining ingredients (except steamed greens) to make filling. 5 Score potato tops lengthways with a long cut. Open potatoes gently and mash flesh lightly with a fork. Spoon ¼ of the filling into each potato and return to oven; bake for another 5-10 minutes, or until heated through. 6 Serve stuffed sweet potatoes with the steamed green veggies. Then, of course, dig in and enjoy!

Vegetarian

Gluten Free Zucchini ‘Spaguetti’ with Tomato & Feta Georgie Macquire Ingredients

Method

500g cherry truss tomatoes

1 Preheat oven to 200 degrees. Line two oven trays with baking paper.

60ml olive oil

2 Place tomatoes on one tray, drizzle with 1 tablespoon of the oil. Sprinkle with

¼ cup fresh oregano leaves

2 tablespoons of the oregano leaves. Bake for 20 minutes or until golden and

200g piece feta, sliced into 4 lengthways

blistered.

¼ tsp. dried chilli flakes 5 small zucchini 3 cloves garlic; sliced thinly 2 tsp. finely grated lemon rind 60ml lemon juice 2 tbsp. olive oil 2 tbsp. finely chopped oregano 1 cup small fresh basil leaves 2 tbsp. coarsely grated parmesan

3 Meanwhile, place fetta slices on second tray, drizzle with 1 tablespoon of the oil. Sprinkle with chilli and 2 teaspoons of the oregano. Bake for 12 minutes or until golden. 4 Using a julienne peeler or spiraliser, cut zucchini into ‘spaghetti’; place in a large bowl. 5 Heat remaining oil in a large frying pan over medium heat; cook garlic for 2 minutes or until lightly golden. Stir in rind, juice, extra oil and extra chopped oregano. 6 Add garlic mixture to roasted tomatoes (and any juices) to zucchini with basil and remaining oregano leaves; toss to combine. Season to taste. Serve ‘Spaghetti’ topped with crumbled feta and parmesan.

Full of Greens Fritatta Kathi Lennon Serves 4.

Ingredients

Method

250g baby spinach leaves

1 Preheat the oven to 180 degrees. Grease and line a 20cm round cake tin.

2 tsp. olive oil

2 Place the spinach in a heatproof bowl. Cover with boiling water. Stand for

1 garlic clove crushed 250g zucchini coarsely grated 1 tsp. finely grated lemon rind 4 eggs 4 egg whites

30 seconds. Refresh under cold water. Drain squeezing out the excess liquid. Coarsely chop. 3 Heat the oil in a frying pan over medium heat. Stir in the garlic until aromatic. Stir in the zucchini and lemon rind for 2 minutes. Let cool. 4 Whisk the eggs, egg whites, ricotta and parmesan in a bowl. Stir in the zucchini

100g reduced fat fresh ricotta

mixture, spinach and two thirds of the chives. Pour into the cake tin. Bake for 20-30

2 tbsp. finely grated Parmesan

minutes or until set.

¼ cup chopped fresh chives

5 Combine the capsicum and remaining chives in a bowl and serve with the frittata.

100g roasted peeled red capsicum finely chopped A healthy delicious recipe that my whole family loves, even my 2-year old daughter. It’s great for lunch time being low GI keeps you full for a long time or for dinner with a salad.

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Vegetarian

Raw Vegan Tamari Zoodles Linda Pozzi Serves 2.

Ingredients

Method

1 medium zucchini

1 Create the zucchini noodles using a grater or spiraliser. Sprinkle with sea salt and set aside to drain.

½ carrot 5-6 cherry tomatoes

2 Next julienne the carrots, slice cherry tomatoes and chop up the coriander. In a large mixing bowl, add in the sesame oil, tamari, lemon juice and agave.

Fresh coriander Sesame seeds

3 Mix well with a whisk or fork.

1 ½ tbsp. sesame oil

4 Squeeze excess water out of zucchini noodles and place into the bowl of dressing. Mix it up lightly with tongs.

¾ tbsp. tamari ½ lemon (juiced)

5 Add in the rest of the vegetables and mix well. Serve and garnish with sesame seeds and coriander.

½ tbsp. honey

Stir Fry Cauliflower Yasmin Anjum Khan Enjoy a healthy stir fry cauliflower or any other veggies of your choice.

Ingredients

Method

5 or 6 medium size florets of cauliflower

1 Heat oil in a wok add garlic finely sliced then add chilli flakes throw in cauliflower and simmer for few minutes add ¼ cup of water to cook cauliflower through, and

1 or 2 cloves of garlic

then simmer till water burns. Lastly, add salt to taste and serve.

2 tbsp. olive oil 1 tsp. chilli flakes Salt to taste

Vegetable Strudel Lyn Holmes Great as a luncheon dish or main meal with mashed potato and salad. You can add or substitute the vegetables if you wish. Enjoy!!

Ingredients

Method

Melted butter

1 In a frypan sauté carrots, celery and capsicum in a small amount of oil for 3 min-

9 sheets filo pastry

utes. Add spring onions, peas and parsley and sauté a couple of minutes.

Sesame seeds for sprinkling

2 Remove from heat and allow to cool.

2 large carrots grated

3 When cool, add tub of cottage cheese, stir through with salt and pepper if desired.

1 stick celery chopped

Melt butter and brush over each sheet of filo pastry. Spread vegetable filling along

½ capsicum (any colour or mixed)

long side of pastry then roll up tucking in ends.

3 spring onions chopped ½ cup frozen peas 2 tbsp. chopped parsley

4 Place on a large oven tray and brush top of roll with remaining melted butter and sprinkle with sesame seeds. 5 Bake in a moderate oven at 180 degrees for approx. 30 minutes.

200g tub cottage cheese 101

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Vegetarian

Raw Pad Thai Irene Giapitzakis This salad is delicious!

Ingredients

Method

Salad

1 Place all sauce ingredients in blender and blend until smooth.

2 zucchini, preferably spiralised into spaghetti

2 Massage sauce into salad ingredients until thoroughly coated. Enjoy!

2 small carrots, spiralised into spaghetti 130g red cabbage, roughly chopped 60g baby corn, thinly sliced 1 red capsicum, thinly sliced A handful of sugar snap or snow peas, thinly sliced 1 spring onion, thinly sliced Handful of bean shoots Handful of basil leaves Handful of coriander leaves Small handful of mint leavest Pad Thai Sauce 2-3 garlic cloves ¼-½ red chilli 2-3 tbsp. peeled and roughly chopped ginger 80g soaked cashews (soak for at least 1 hour and drain) 2 limes (juice and flesh) 30g maple syrup or coconut nectar or honey (roughly ¼ cup) 2-3 tbsp. tamari 50g olive oil (roughly ¼ cup) 50g water or coconut water ½ tsp. cayenne pepper Pinch of salt

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Vegetarian

Roast Vegetable Pasta Jo Kirchener Ingredients

Method

1 large zucchini

1 Line flat baking tray with non-stick bake paper.

1 large red capsicum

2 Chop all vegetables into equal bite size pieces, toss on tray and spray lightly with oil.

1 large green capsicum 1 large sweet potato

3 Cook in oven at 180 degrees till golden, approximately 20 minutes.

4 dry cups spiral past

4 Prepare a large pan of salted water to simmer. Shake herbs, olive oil and balsamic in a container.

Shaved parmesan Herbs of your choice, I use mixed dry Italian blend Spray oil

5 Bring water to full boil, add pasta and cook for around 11 minutes or until al dente. 6 Drain, toss all the ingredients together in a large bowl, plenty of salt and pepper and the dressing, scatter shaved Parmesan on top and serve.

Â˝ cup good olive oil â&#x2026;&#x201C; cup balsamic vinegar Fresh ground salt and pepper

It goes very well with grilled lean poultry, meat or fish if desired.

Bruschetta Lunch Linda Pozzi This appetiser can easily be served as a light springtime meal.

Ingredients

Method

Roma tomatoes

1 Toast slices of whole wheat baguette.

Red bell pepper

2 Add tomatoes on top. Roma tomatoes are firm and succulent and will add a touch of sweetness.

Mozzarella Slices of whole wheat baguette

3 Throw in some red bell pepper for a satisfying crunch, and fresh mozzarella for complementary and creamy saltiness.

Spanish Omelette Luke Lonsdale Ingredients

Method

12 eggs

1 Cook potatoes and onions in a large covered frying pan with a splash of olive oil

2 onions, diced

until soft. Do not stir to avoid breaking.

4 small waxy potatoes, sliced

2 Whisk eggs in a mixing bowl.

Pinch of salt

3 Once potatoes are cooked, strain. Add to egg mix. 4 In large frying pan on high heat add mixture and cook until seared around the edge. 5 Put a large plate over the top of the frying pan and flip it over. Add to frying pan again to cook the other side. Once cooked flip back onto plate and serve. 6 Perfect with a little bit of mayonnaise.

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The Ratatouille Geraldine Robert Serves 6.

Ingredients

Method

3 eggplants

1 Fry eggplants and garlic with olive oil.

5 zucchini

2 Fry zucchinis and onion with olive oil.

1 clove of garlic

3 Fry tomatoes and thyme with olive oil.

Thyme

4 Put everything in a big pot with the lemon zest and juice.

500g of chopped tomatoes

5 Cook really slowly for about ½ hour to an hour until it’s thick enough.

1 onion

6 Serve on a plate with some couscous and decorate with fresh basil.

Olive oil Salt and pepper Basil 1 Lemon zest and juice

Feta & Zucchini Patties Julie-Anne Hunt Ingredients

Method

2 eggs

1 Combine egg, flour and milk in a bowl add the zucchini, feta, onion, thyme and

½ cup self-raising flour

garlic stir all to combine.

2 tbsp. buttermilk

2 Add salt and pepper to taste.

3 Zucchini (grated)

3 Heat oil in frying pan. Place a tablespoon of mixture in pan and flatten lightly with

100g feta crumbled

an egg flip. Fry for around 2-4 minutes or until golden brown.

1 red onion sliced thinly

4 Drain on a plate with paper towel.

1 tbsp. thyme

5 Serve with lemon wedges.

1 clove crushed garlic Salt & pepper to taste ½ cup vegetable oil Lemon wedges

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Vegetarian

Tuscan Vegetable Stack Penny Coningham Serves 2. This recipe is great for a meat free Monday as a main meal or a healthy accompaniment to steak, chicken or fish.

Ingredients

Method

2 red capsicums

1 Halve and deseed capsicums. Place on tray cut side down and grill until skin is

2 zucchinis

blackened and flesh is soft. Remove from tray and place in plastic bag until cool

1 large eggplant

enough to handle.

3 tomatoes 250gm haloumi 10 Kalamata olives chopped finely 2 tbsp. balsamic vinegar 2 tbsp. olive oil Salt & pepper

2 Remove blackened skin and blend with balsamic vinegar (a stick blender works well) until it forms a smooth, thick consistency. Add water if necessary. Season with salt and pepper to taste and set aside. 3 Slice zucchini, eggplant, haloumi and tomatoes about 1.5cm thick. The eggplant and tomato can be cut into rounds. Cut the zucchini lengthways, then in half. 4 Place the vegetables and haloumi on a baking tray (you may need two trays or grill

Dried Italian herb mix

in batches) and brush lightly with olive oil and sprinkle with dried Italian herbs and

Basil leaves to garnish

salt and pepper. Grill until golden and tomatoes are soft. Turn once and grill on the other side. 5 To assemble the two stacks, layer the largest slices of eggplant first and then the tomato, haloumi and zucchini until all the vegetables are used. Aim to have the largest slices at the bottom, working up to smaller slices at the top. 6 Top with the capsicum sauce and sprinkle with olives. Garnish with basil leaves.

Spinach with Lemon And Garlic Graziella Fracassi Serves 4 to 6.

Ingredients

Method

400 bag of spinach or baby spinach

1 Preheat your largest frying pan or wok until hot.

2 cloves of garlic

3 Tilt the pan and add a lug of olive oil, immediately followed by the garlic. Shake the

Olive oil Sea salt and freshly ground black pepper 1 lemon

2 Wash and drain the spinach. Peel and finely slice the garlic. pan around so the garlic cooks evenly. 4 When the garlic goes slightly golden, tip in your spinach and mix it around quickly, using a pair of tongs. Season with a pinch of salt and pepper. In just 1 minute the spinach will cook down, youâ&#x20AC;&#x2122;ll be amazed how quickly it happens! Put it into a colander and let any excess water drain away. 5 Squeeze over the lemon juice and serve immediately.

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Vegetarian

Eggplant Involtini Natalie James Ingredients

Method

1 eggplant, sliced

1 Lightly grill all eggplant with some olive oil spray in a sandwich press in stages. Mix

250g ricotta cheese

ricotta and parmesan together.

125g parmesan cheese, grated

2 Place ½ tablespoon on each piece of eggplant and roll.

½ can of chopped tomatoes

3 Place in a lightly greased oven proof dish and pour over chopped tomatoes. Place

Olive oil spray

in moderate oven for ½ hour.

For something different, replace eggplant with zucchini, the kids will love it!

Pea and Quinoa Bowl Carina Swain Serves 4 Great eaten warm or cold. Easy to prepare and pack up in a lunchbox.

Ingredients

Method

250g quinoa

1 Cook the quinoa in a pan with double the amount of water and bring to boil for

100g pine nuts

around 15-20 minutes until your quinoa is cooked and there is no water left in the

1 lime, juiced

pan.

1 red chilli

2 Place your peas in a bowl with some freshly boiled water to defrost for 5 minutes.

500g frozen peas

3 Lightly toast the pine nuts in a frying pan and put to one side in a bowl.

3 zucchinis, sliced

4 Place peas, juice of 1 lime and 1 chilli in a food processor and whizz until pureed.

3 garlic cloves, crushed

5 In the same pan you toasted your nuts in, add a glug of olive oil and your sliced

Olive oil Salt & pepper to taste

zucchini. 6 Once the zucchini begins to brown, add the crushed garlic and cook on a medium heat for 2-3 minutes. 7 And that’s it, combine the quinoa, pea puree and your zucchini and garlic. Add salt and pepper to taste. You can swap pine nuts for almonds, change the quinoa for brown rice, or add extra veggies like asparagus or kale.

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Our recipe for wellbeing

Vegetable Risotto Krysten Garbellini Ingredients

Method

500g asparagus

1 Chop or process the asparagus, broccoli stem and zucchini into the size of rice

1 broccoli stem

grains.

2 medium zucchini

2 Heat the coconut oil over a medium heat and fry the spring onions until soft.

1 tbsp. coconut oil

3 Add the vegetable ‘rice’ and cook for 1 minute until heated through. Add the

6 spring onions, finely sliced

nutmeg and stir through.

½ tsp. nutmeg

4 Add the vegetable stock and continuously stir until all liquid has evaporated.

¼ cup vegetable stock

5 Remove from the heat and stir though the lemon zest and juice, parsley and

Finely grated zest and juice of 1 lemon ⅓ cup sunflower seeds

sunflower seeds. 6 Season with salt and pepper and serve with feta crumbled over.

Large handful flat leaf parsley, chopped Sea salt and white pepper 50g goats milk feta, crumbled

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Vegetarian

Beetroot and Zucchini Patties Grace Young Serves 8

Ingredients

Method

2-3 tbsp. olive oil

1 Heat 1 tablespoon of oil in a large frying pan over medium heat; add the onion and

1 red onion, finely chopped 2 cloves garlic, crushed 1 raw beetroot, grated

garlic and cook for 4-5 minutes or until softened. Add the grated vegetables and cook, stirring for about 5 minutes until wilted, then drain off any liquid. 2 Place the bread, chickpeas, peanut butter and egg yolk in a food processor and

2 zucchini, grated

pulse to combine. Transfer the mixture to a bowl and stir through the vegetable

1 large carrot, grated

mixture and parsley. Season generously with salt and pepper.

100g (about 4 slices) wholemeal bread, crusts removed

3 Form the mixture into eight patties and chill for about 30 minutes (or up to 24

1 x 400g tin of chickpeas, drained and rinsed

4 When you’re ready, cook the finished patties in a large frying pan, with a little oil,

3 tbsp. roughly chopped flat-leaf parsley

hours). under cooked through.

Salt and pepper

Pumpkin & Spinach Fritatta Denise Williams Ingredients

Method

350g pumpkin, peeled and cut into small chunks

1 Heat the olive oil over a medium heat in a large frying pan.

1 onion, peeled and finely chopped

3 Cover the pan and cook over a low heat for a further 5 minutes until the pumpkin

1 clove garlic, peeled and finely chopped 225g baby spinach 8 eggs, beaten ½ tsp. ground nutmeg ½ tsp. salt ½ tsp. pepper

2 Add the pumpkin and onion and sauté for 5 minutes until golden in colour. is tender. 4 Add the garlic and spinach, seasoning and stir. Cover and cook for 2 minutes for the spinach to wilt. 5 Remove the cover, add the beaten eggs and cook over a low heat until the eggs are starting to set. 6 Place the pan under a hot grill and cook until the eggs are set and the frittata is golden.

3 tbsp. olive oil

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Our recipe for wellbeing

Spicy Toasties Simone Letat Healthy and hearty and cheap!

Ingredients

Method

2 cups green/brown lentils

1 Soak lentils overnight then drain.

2 cups hot water

2 Put soaked lentils in 2 cups of water in a medium sized saucepan with tomatoes

1 tin of tomatoes

and garam masala.

1 tbsp. olive oil

3 Bring to the boil. Reduce heat and simmer water.

1 medium onion coarsely chopped

4 In a small frying pan, add oil and fry onions, ginger and garlic. Fry till soft and then

½ tbsp. grated ginger ½ tbsp. crushed garlic 1 tbsp. turmeric 1 tbsp. ground coriander, whole coriander seeds will also work 1 tbsp. ground cumin 1 tbsp. garam masala 1 red chilli finely chopped

add spices, taking care not to burn by stirring. Once fragrant, cooked and combined mix into the lentil mix. Stir through. 5 Once cooled divide into freezer and microwave friendly containers. Freeze in 1 cup portions. 6 When you’re ready to serve (for work lunch), thaw the night before. Place dollop of yoghurt and chopped parsley on top in the morning. 7 Pack your mix between 2 slices of sourdough bread and 1/4 avocado. 8 At work, toast bread then spread with avocado. Cut into strips and dip into lentil curry.

Savoury Paleo Zucchini Loaf Roisin O’Brien Serves 12

Ingredients

Method

2 cups almond flour

1 Preheat oven to 180 degrees.

¼ cup linseed, sunflower & almond meal (LSA)

2 Blend almond flour, LSA and salt in a large bowl. Sift in the coconut flour and bak-

¼ tsp. sea salt

3 Separate eggs and whisk whites well. Add to the bowl with separately whisked

¼ cup coconut flour

ing powder. yolks.

2 tsp. baking powder

4 Add the melted oil and ACV and mix thoroughly.

4 large eggs, separated

5 Stir through zucchini and scoop into a greased bread tin and bake for

¼ cup coconut oil

30 minutes. Cool, slice and enjoy!

2 tbsp. apple cider vinegar (ACV) 1 zucchini, grated

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Vegetarian

Sweet Potato, Zucchini & Feta Mini Muffins Debbie Nicholson Makes 30 mini muffins A family favourite, ideal for school lunchboxes or with salad for a snack.

Ingredients

Method

1 medium sweet potato, grated

1 Combine all ingredients and spoon into mini muffin trays.

1 medium zucchini, grated

2 Bake at 180 degrees for 15 minutes.

1 medium red onion, grated Â˝ cup cheddar cheese, grated

Tip:

100g feta, crumbled â&#x2026;&#x201C; cup spelt or wholemeal flour

Use silicon trays to prevent muffins sticking.

4 free range eggs

Baked Eggplant with Tomato and Mozzarella Dora Cassiani & Francesca Panunzio Serves 6

Ingredients

Method

6 large eggplants, cut in half lengthways, leaving steams attached

1 Preheat the oven to moderate 180 degrees.

5 tbsp. olive oil, 2 onions, finely chopped 2 cloves garlic, crushed 400g can of chopped tomatoes (organic if possible) 1 tbsp. tomato paste 3 tbsp. chopped fresh flat-leaf parsley 1 tbsp. chopped fresh oregano 125g mozzarella, grated

2 Score the eggplant flesh by cutting a criss-cross pattern with a sharp knife, being careful not to cut through the skin. Heat 2 tablespoons of oil in a large frying pan, add 3 eggplants and cook for 2-3 minutes each side, or until the flesh is soft. Remove. Repeat with another 2 tablespoons of oil and the remaining eggplants. Cool slightly and scoop out the flesh, leaving a 2cm border. Finely chop the flesh and reserve the shells. 3 In the same pan, heat the remaining oil and cook the onion over medium heat for 5 minutes. Add garlic and cook for 30 seconds, then add the tomato paste, herbs and eggplant flesh, and cook, stirring occasionally, over low heat for 8-10 minutes or until the sauce is thick and pulpy. Season well. 4 Arrange the eggplant shells in a lightly greased baking dish; and spoon in the tomato filling. Sprinkle with mozzarella and bake for 5-10 minutes, or until the cheese has melted. 5 Serve with your favourite green salad and some wholemeal sourdough rolls for the table.

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Snacks

114

Snacks

Sweet Potato Rosti Stacks

r Runne

Kylie Robertson

Ingredients

Method

3 small sweet potatoes

1 Peel and grate root veggies and zucchini, in a large bowl mix in egg and almond

3 carrots 1 large zucchini 3 eggs Â˝ cup almond meal Seasoning

meal to bind. Add seasoning to your liking. 2 Use a spoon to form small pancake size stacks (balls) and fry at a medium to high heat in good quality olive oil. 3 Press down the balls in the pan to flatten and cook until golden and crispy. Serve with salsa/sour cream.

Turmeric, Paprika, Cajun Seasoning, Salt, Pepper (to your liking)

Quinoa Fritters with Mango and Yoghurt Susan Miller Serves 4 I do half the recipe for the two of us and it works well.

Ingredients

Method

200g quinoa

1 Place the quinoa and 375ml water in a small saucepan.

2 large eggs plus 1 egg yolk, beaten

2 Cover and bring to the boil over high heat, reduce the heat to low and simmer

2 tbsp. flat leaf parsley, roughly chopped 2 tbsp. mint leaves, roughly chopped 2 spring onions, finely chopped 60g feta crumbled, (I use Lemnos lactose free feta) 3 cloves garlic, crushed 1 tsp. ground cumin Finely grated zest of 1 lemon (or lime) 4 tbsp. flour 2 tbsp. light flavoured oil (I use grapeseed)

gently for 12 minutes or until the water has been absorbed and the quinoa is tender. 3 Tip onto a large plate or tray and allow to cool (you will need 2 Â˝ cups cooked) 4 Combine the quinoa, beaten egg and a pinch of sea salt in a bowl. 5 Stir in the parsley, mint, spring onion, feta, garlic, cumin and zest. Add the flour and stir to combine. 6 Form into patties using a heaped tablespoon of the mixture (or make bigger and adjust cooking time). 7 Heat oil in a large frying pan over medium heat. Add 6 patties and cook for 8 minutes each side or until golden, turning carefully. Remove and repeat with remaining patties. Serve with the lettuce and yoghurt and squeeze of lime. 8 I like to serve with a fresh juicy fruit or vegetable such as; peach, nectarine, mango, orange or tomato.

Thick Greek yoghurt (I use Black Swan Lactose free) Small head of butter or cos lettuce, leaves separated 2 limes, halved

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Our recipe for wellbeing

Donna’s Choc-Protein Balls Donna Quirk Makes about 10 protein balls These no bake protein balls are super healthy and super delicious! They are the perfect snack and so easy to make.

Ingredients

Method

2 tbsp. cacao powder

1 Combine cacao powder, natural peanut butter, protein powder and oats in a food

1 tbsp. natural peanut butter

processor and process to combine. Add a little water if mixture seems too dry and

1 cup shredded coconut

this will help to combine.

1 scoop of your choice of chocolate protein powder

2 Scoop out a tablespoon of mixture at a time and roll to form balls. Then roll each

½ cup oats

3 Eat and enjoy!

ball in the shredded coconut.

Emma’s Paleo Banana Loaf Emma Newel I use the below recipe at least once a week to fill my lunch box without the sugar and calories!

Ingredients

Method

2 cups almond meal

1 Pre heat oven to 180 degrees and line a loaf tin with baking paper.

2 eggs

2 Mash bananas and mix with eggs, vanilla essence and honey.

3 tbsp. of organic honey

3 Stir in Almond meal and bicarb soda.

1 tsp. bicarb soda

4 Pop in the oven for 40 minutes.

1 tsp. cinnamon

5 Take out and enjoy all week!

2 mashed bananas 1 tsp. organic vanilla essence

Cu-T-Cups Sari Bryant Ingredients

Method

1 cucumber, thick slices (2-3cm thick)

1 Using a spoon, scoop out one side of cucumber.

½ cup grated cheese

3 Add a few drops of lemon juice if desired.

½ cup grated carrot

2 Combine cheese and carrot and lightly pack into cucumber (cups).

Lemon juice (optional)

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Snacks

Bliss Balls Emily Gleeson This recipe is gluten & dairy free!

Ingredients

Method

200g raw nuts (I personally prefer almonds, cashews and walnuts)

1 Blitz ingredients together in a food processor (Or you could use David Jones

400g pitted dates

2 Roll ingredients into ball shape.

¼ cup raw cacao powder 1 tbsp. organic coconut oil ¼ cup shredded coconut

Vitamix). Blitz until fine crumbs and looks like a dough mixture. 3 Cover with shredded coconut. 4 Store bliss balls in the fridge.

Why is this recipe healthy? Nuts: According to Nutrition Australia nuts are a great source of healthy fats, protein & fibre. Dates: Great alternative to sugar! Cacao powder: According to ‘Superfoods’ book by Rena Patten (purchased at DJs) raw cacao contains more flavonoids than any other food! Also includes vitamins & minerals such as B1, B2, B3, B5, B9, E, magnesium, iron, copper, zinc, sulphur and potassium.

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Our recipe for wellbeing

Healthy (Raw) Bounty Bars Taylor Robertson Commercial candy bars are highly processed and have no nutritional value, which is why my ‘Raw Bounty Bars’ version doesn’t contain nasty ingredients like: refined sugars, dairy emulsifiers and artificial flavours.

Ingredients

Method

½ cup desiccated coconut

1 Combine your ingredients for the filling, except the shredded coconut, in a high

4 tbsp. coconut milk

speed blender or food processor. Blend until liquid and smooth.

2 tbsp. coconut butter

2 Transfer mixture into a bowl and stir in your shredded coconut.

½ tsp. vanilla extract

3 Pour mixture into a baking dish lined with baking paper.

1-2 tbsp. Natvia raw

4 Press down firmly with the back of a spoon.

Chocolate coating

5 Make it as thick as you like, I prefer about 1-2cm thick.

½ cup raw cacao powder

6 Place in the fridge and let it chill for 30 minutes-1 hour.

½ cup extra virgin cold pressed coconut oil (melted)

7 Remove from fridge and cut into 20 small rectangles.

3 tbsp. Natvia

9 Dip each piece of coconut bar into the chocolate and place on a piece of baking

8 Whisk together all your ingredients for the chocolate coating, and pour into a cup. paper. 10 Repeat with remaining bars. 11 Let bars set for 15-30 minutes in the fridge. 12 Serve immediately or store in the fridge.

Raw (Protein) Cookie Dough Kylie Robertson Ingredients

Method

1 can of chickpeas

1 Blitz in a food processor until combined (scrape down sides)

½ cup natural peanut butter

2 Stir in ½ cup dark chocolate/carob chips

2 tbsp. agave syrup 1 tbsp. maple syrup 1 tsp vanilla (paste, extract etc.)

Homemade Banana & Walnut Bread Yasmin Campbell Ingredients

Method

2-3 over ripe bananas

1 Mash bananas and mix with eggs milk, honey, cinnamon and then mix in dry in-

2 cups almond meal

gredients.

½ cups chia seeds

2 Bake for 45 minutes-1 hour on 160 degrees.

3 eggs

3 Then it’s ready to eat!

¼ cups almond milk ¼ cups walnuts 2 tbsp. raw honey 2 tbsp. cinnamon

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Snacks

Health Loaf Stephanie Calyk Ingredients

Method

6 dried apricots (chopped)

1 Mix all ingredients together.

1 cup orange juice

2 Sprinkle pumpkin seeds on top.

400g mixed dried fruit

3 Cook for 1 hour at 180 degrees.

200g dates (chopped) 2 tsp. cinnamon 1 cup cold mashed pumpkin 3 tsp. baking powder 1 ½ spelt flour or gluten-free self raising flour

Apricot & Almond Bliss Balls Kylie Robertson Ingredients

Method

1 ½ cups dried apricots

1 Blitz all ingredients in a food processor until consistency of the mixture is good

1 ½ cups almonds

enough to roll into balls (add more syrup if too dry).

1 ½ cups shredded coconut

Optional: roll balls in desiccated coconut

½ cup rice malt syrup ¼ cup chia seeds

Healthy Muesli Cookies Kerri Pownceby Ingredients

Method

1 cup wholemeal muesli

1 Place all ingredients in mixing bowl. Mix well.

¼ cup chopped apricots

2 Scoop out mixture with a spoon and roll into ball, then flatten down into cookie

300g melted butter

shapes and place on baking paper.

1 egg

3 Bake in oven at 200 degrees, for approx. 20 minutes or until golden brown.

¼ tsp. cinnamon

4 Then they are ready to eat - Yummy and low in calories!

1 cup apple sauce ½ cup sultanas ¼ cup chopped almonds 1 mashed banana

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Banana Bread Banana Bread Topped with Walnuts Natalie Simpson Ingredients

Method

60g butter or margarine

1 Cream butter or margarine and sugar until well mixed. Add eggs, banana, vanilla

¼ cup brown sugar 2 eggs 1 cup mashed banana 1 tsp. vanilla

and milk. 2 Sift together flours and bicarb soda. Add to banana mixture and mix lightly. Add nuts. 3 Spoon mixture into paper-lined 14 x 21cm loaf pan. Bake in a moderate oven at

½ cup low-fat milk

180 degrees for 50 minutes or until a wooden skewer inserted into loaf comes out

1 cup wholemeal self-raising flour

clean. Remove and cool before serving.

1 cup white self-raising flour 1 tsp. bicarb soda ⅓ cup chopped walnuts

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Snacks

Paleo Banana Bread Sam Khan Waheed Ingredients

Method

1 cup buckwheat flour

1 Preheat the oven to 180Âş

1 cup almond meal

2 Combine the banana, eggs and buckwheat flour in a bowl then add almond meal,

4-5 tbsp. honey

cinnamon and seeds (leaving a few to sprinkle over the finished product) along

2-3 mashed banana

with baking powder, honey and salt. Mix well

1/3 cup grated coconut

3 Add a little almond milk, if the mix is too dry

4 tbsp. coconut oil

4 Line a loaf baking tin with paper and/or grease with coconut oil. Sprinkle on the

1 tbsp. cinnamon

remaining seeds and coconut

1/3 cup mixed pumpkin and sunflower seeds

5 Pour in the batter and then cook in your preheated oven for 40-45 minutes, or until

1-2 tbs. almond milk

6 Remove from the oven and flip out onto a cooling rack. Allow to cool for at least 10

1 tsp. baking powder

crispy, golden brown on top minutes, then slice and serve

Pinch of salt

Banana Bread Pamela Young-Scott Ingredients

Method

4 cups wholemeal self-raising flour

1 Preheat oven to 180 degrees. Line two loaf pans (7.5 x 8.5 x15.cm) base

2 tsp. baking powder

2 Combine the oats, flour, baking powder and sugar in a large bowl.

1 cup brown sugar 3 over-ripe bananas, peeled 150g (5 oz.) butter, melted 375ml skim milk 2 tsp. (10ml) vanilla essence

measurement, with non-stick baking paper. 3 Make a well in the centre. Mash the bananas in a separate bowl until almost smooth. Add the banana, butter, milk and vanilla essence to the well in the dry ingredients. Mix until well combined and the mixture resembles a thick batter slightly thicker than a cake batter (you may need to add a little water). 4 Divide the mixture between the lined pans. Bake for 40-45 minutes or until a skewer comes out clean when inserted in the middle. Leave in the tins on a wire rack to cool. Cut each loaf into 8 slices. 5 Wrap any uneaten slices in plastic wrap and freeze until needed.

This is a healthy take on the usually not so healthy banana bread. The bread in this recipe can be quite heavy, so you wonâ&#x20AC;&#x2122;t need too much. I find it very filling and it is great toasted.

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Mocha Protein Balls Abbey Vawdrey Ingredients

Method

½ cup almonds processed or almond meal

1 Mix all ingredients except the honey/maple syrup/golden syrup/milk and coconut

1 cup oats

2 Add honey/maple syrup/golden syrup/milk until it binds into a paste and make

Handful of sultanas/cranberries/ dried fruit processed (works extra well if you soak dried fruit in a bit of water for 15-30 minutes before)

in a bowl. small balls. 3 Roll balls in coconut (optional). 4 Refrigerate or freeze.

1 tsp. vanilla essence ¼ cup shaved coconut/different nut/more oats ¼ cup sunflower seeds 2 tbsp. of cocoa/Cadbury choc powder or scoop of choc protein powder 1 shot of coffee (optional) Honey/maple syrup/golden syrup/milk Shredded coconut

Oaty, Nutty Cookie Suzanne Reed Ingredients

Method

1 cup oats

1 Preheat oven to 150 degrees.

½ cup shredded or desiccated coconut

2 Place oats, coconut and seed mix in a blender or food processor, blitz until a sandy

½ cup almond meal

3 Add this mixture to a bowl, add all the other ingredients, mix until well combined

½ cup seed mix (I used a mix of sunflower seeds and pepitas) 2 tbsp. water 2 tbsp. peanut or coconut oil 2 tbsp. peanut butter 3 tbsp. rice malt syrup (can substitute with honey or maple syrup)

consistency. and holding together. 4 Prepare a flat tray with non-stick baking paper. 5 Roll tablespoon sized scoops of the mixture into balls, then flatten before placing on tray 6 Bake in the oven for approx. 12-15 minutes. Remove and allow to cool completely. Optional Step - Melt 100g dark 70% chocolate and coat either one end or base of

½ tsp. vanilla paste

biscuit in melted chocolate. Place dipped biscuits in fridge for 30 minutes to set

*Optional: add ½ cup sultanas or dried cranberries

chocolate.

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Snacks

Arroz con Leche Sonia Veloso Ingredients

Method

9 cups full cream milk

1 Pour the milk in a large saucepan with cinnamon sticks, boil for 10 minutes.

1 cup rice

2 Add the rice and stir constantly for about 90 minutes over medium heat. Remove the cinnamon and remove from heat.

2 cinnamon sticks

3 Pour in small container and put in refrigerator to cool. And it’s ready to be served. If you like you may add sugar, honey, sliced strawberries or sprinkle with ground cinnamon.

Carrot Muffins Natalie Simpson Ingredients

Method

2 cups wholemeal self-raising flour

1 Sift flour, baking powder and cinnamon, stirring. Add oats.

1 tsp. baking powder 2 tsp. cinnamon 1 cup quick-cooking oats

2 In a blender, combine honey, eggs, milk, lemon juice, carrot and apple. Pour over dry ingredients and mix lightly. 3 Fill greased non-stick muffin pans two-thirds full with mixture and bake in a moderately hot oven at 200 degrees for 20-25 minutes. Serve warm.

⅓ cup honey 2 eggs 1 cup low-fat evaporated milk 1 tbsp. lemon juice 1 cup grated carrot 1 large apple, peeled, cored and grated

Date & Apple Loaf Natalie Simpson Ingredients

Method

1 cup dates, pitted

1 In a saucepan, place dates, honey, bicarb soda and apple juice. Bring to a boil, then

¼ cup honey 1 tsp. bicarb soda 1 cup apple juice 1 cup grated apple

reduce to simmer for 2 minutes, cover and leave to cool. 2 Stir in remaining ingredients and spoon into a greased, non-stick 14 x 21cm loaf pan. Bake in a moderate oven at 180 degrees for 40 minutes. 3 Remove and cool.

½ cup pecans or walnuts 1½ cups wholemeal self-raising flour

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Our recipe for wellbeing

Apricot Energy Balls Fiona Clark Ingredients

Method

1 cup almonds

1 Place all ingredients, except the coconut, into a food processor until a dough

¾ cup dried apricots ½ cup dried cranberries 10 medjool dates, pitted

consistency is achieved. 2 Roll one tsp. into a ball and roll through the coconut. Repeat until mixture is used up. Refrigerate and enjoy!

Zest of one lemon Desiccated coconut (for rolling)

When you’re feeling tired reach for one of these energy balls. They’re full of healthy ingredients that provide real, useful energy. Aside from being super tasty, easy and fun to make, these apricot balls have loads of health benefits. The fruit and almonds are packed with all the protein you need to stay satisfied.

Sugar Free Date & Banana Pancakes Rebecca Fraser Ingredients

Method

2 or 3 very ripe bananas

1 In a large bowl, mash bananas. Add the dates, eggs, flour and milk. Mix until

5 dates, finely chopped 1 ⅓ cups self-raising flour 2 eggs

combined. 2 Drop a tablespoon of batter into the pan. When edges start to bubble turn them over and cook on other side till golden brown.

200 ml milk

Bliss Balls Jacki Hodge Ingredients

Method

Peanut butter balls

1 For both variations, put all dates and nuts (except coconut) in the blender or food

15 dates

processor till they form almost a powdery dough.

Handful of almonds (around ½ cup)

2 Add in the other ingredients (water, peanut butter, cacao powder) and blend until

2 tbsp. peanut butter

3 Then for the peanut butter just roll into balls about bite size and place in the fridge.

1 table spoon of cacao powder 2 tbsp. water Cacao powder and coconut balls

a sticky dough is formed. And for the cacao and coconut, roll into bite-size balls and then roll the balls in the desiccated coconut and place in the fridge.

15 dates Handful walnuts (around ½ cup) Handful cashews (around ½ cup) 2 ½ tbsp. cacao powder 2 tbsp. water 3 tbsp. of desiccated coconut 124

Snacks

Chocolate, Peanut & Raspberry Protein Slice Linda Pozzi Ingredients

Method

½ cup rolled oats

1 Preheat oven to 180 degrees.

¼ cup cocoa powder

2 Blend oats in a food processor until it achieves the consistency of flour, tip into a

2 scoops (60g) chocolate or vanilla protein powder

3 Whisk together peanut butter, eggs, apple puree and milk until combined and then

⅓ cup firmly packed brown sugar ¼ cup peanut butter 2 eggs 120g apple puree ½cup reduced-fat milk 150g wedge firm ricotta cheese, crumbled

bowl and sift in cocoa, then stir in protein powder and sugar. gently stir into dry ingredients. 4 Spread mixture into a medium-size slice tin lined with baking paper. 5 Crumble ricotta over the slice mixture and sprinkle with nuts and raspberries, pressing in slightly. Bake for 20-25 minutes or until only just cooked through. 6 Cool in tin for 5 minutes before lifting onto a wire rack to cool completely. 7 Cut into 16 bars and refrigerate until required.

¼ cup dry roasted peanuts ½ cup frozen raspberries

Healthy Coconut Balls Nella Granata Makes 32

Ingredients

Method

1 cup raw almonds

1 Place almond in food processor and process until roughly chopped. Remove and

400g medjool dates, seeded 2 cups natural cashews ⅔ cup Sanitarium Unsweetened

place in a medium bowl. 2 Place dates, cashews, coconut milk, coconut and vanilla in a food process and process until mixture comes together.

Coconut Milk

3 Transfer to bowl with almonds and mix well.

½ cup desiccated coconut

4 Form mixture into balls and roll in combined sesame seeds and chia seeds.

1 tsp. vanilla

5 Place in fridge to become firm.

⅓ cup sesame seeds ⅓ cup black chia seeds

Raw Chocolate Health Bar Christine Rollas Ingredients

Method

½ cup chopped almonds

1 Add all the ingredients in a bowl and mix thoroughly until all the ingredients

½ cup chopped dates

combine to create a sticky mixture (add more oats if it is too wet or more coconut

¼ r cup rolled oats

oil if too dry).

1 tbsp. organic peanut butter

2 Empty the mixture into a tray or container, and push down with a spoon, then pop

1 tbsp. organic raw cacao powder

in the fridge. Leave overnight and cut into rectangular or square pieces and enjoy.

1 tbsp. honey

Simple!

1 tbsp. coconut oil 125

Our recipe for wellbeing

Strawberry Balls Olivia Hughes Best sugar hit while at work!

Ingredients

Method

200g strawberries

1 Blend everything together until thoroughly combined.

1 cup desiccated coconut

2 Roll it into small balls and through the coconut for presentation.

¾ rolled oats 3 tbsp. chia seeds 2 tbsp. coconut oil 2 tbsp. acai powder And extra coconut to roll in

Chewy Weet-Bix Bars Christine Core It’s great for school and work lunch boxes.

Ingredients

Method

¾ cup castor sugar

1 Line 20cm x 30cm baking tray with baking paper.

1 cup plain flour

2 Combine sugar, sifted flour, baking powder, coconut, sultanas and Weet-Bix in

1 tsp. baking powder

large bowl.

½ cup desiccated coconut

3 Stir in combined egg, butter and honey; mix well. Press mixture in prepared tray.

1 cup sultanas

4 Bake in the oven at 180 degrees for about 30 minutes or until lightly browned and

5 Weet-Bix, crushed

cool in tray before cutting.

1 egg, lightly beaten 125g butter, melted 1 tbsp. honey

Muesli Power Bars Christine Spiteri Ingredients

Method

3 cups (350g) natural bircher muesli or oats

1 Preheat oven to 160 degrees fan forced.

½ cup (50g) LSA – (ground linseed + almonds + sunflower seeds) 1 cup choice of dried apricots, dates or cranberries 3 organic eggs

2 Combine muesli, LSA, eggs, vanilla, cinnamon, olive oil and honey and choice of dried fruit in one large bowl until mixed through. 3 Spoon into a baking tin lined with baking paper. 4 Bake for 25 to 30 minutes until golden. 5 Cool and then cut into 16 pieces.

1 tsp. vanilla extract ½ tsp. ground cinnamon ¼ cup (60ml) olive oil or macadamia nut oil ¼ cup (60ml) honey 126

Snacks

Cacao, Fruit and Nut Bars Kelsey Budge

r Runne up

Ingredients

Method

⅓ cup white chia seeds

1 Soak 1 tablespoon of chia seeds in a small bowl with 2 tablespoons of water. Set

½ cup sultanas

aside for 5 minutes until thickened. Meanwhile, line an 18 x 25cm slice pan with

½ cup shredded coconut

baking paper.

125g dried apples 1 cup walnuts ½ cup rolled oats ¼ cup cacao powder

2 Using a processor, finely chop walnuts, dried apple, sultanas, coconut, oats and cacao. Add pumpkin seeds and pulse to combine. Transfer to a large bowl and set aside. 3 Add dates to processor with soaked chia seeds, coconut oil and maple syrup until

⅓ cup pumpkin seeds

it forms a paste. Add half the walnut mixture to the processor and combine.

125g medjool dates (pitted)

Transfer to the bowl with remaining mixture and stir.

¼ cup coconut oil melted 2 tbsp. maple syrup

4 Press mixture evenly into pan and top with extra shredded coconut. Refrigerate for at least 2 hours until firm. Cut into bars to serve.

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Our recipe for wellbeing

Coconut, Oat and Chia Muesli Bars Lisa Conway Makes 14 bars

Ingredients

Method

Wet

1 Preheat oven to 180 degrees.

⅓ cup (80ml) coconut oil

2 Mix wet ingredients in small saucepan over low heat and cook, stirring, for

⅔ cup (240g) honey

3-4 minutes or until melted and combined.

¼ cup (45g) brown sugar

3 Pour into a large bowl and add dry ingredients. Mix until combined well.

Dry

4 Spoon mixture into lightly greased 20cmx 30cm slice tin tray lined with baking

2 cups (180g) rolled oats

paper.

1 cup (75g) shredded coconut

5 Flatten the mixture with the back of a spoon.

1 cup (160g) natural almonds, chopped

6 Bake for 25 minutes or until golden brown.

¼ cup (45g) chia seeds

8 Lift slice out of tin and cut into bars to serve.

½ cup (75g) pitted dried dates, finely chopped

7 Set aside to cool.

This Recipe is easily altered. I put all kinds of different dried fruit

½ tsp. ground cinnamon

and nuts in mine to change it up and keep it interesting. Surprisingly this blend of dry ingredients has become my new breakfast cereal. I often eat it at work for lunch because it keeps me energised and full for the rest of the day. Whenever I bring them, someone always asks what I am eating.

Morning Tea Slices Karen Sperotto Makes 10 Bars This scrumptious non-cook recipe is from the River Cottage book. It’s very filling, fresh, easy to make, and it gives you a lot of energy. The millet is a nutritious, gluten-free grain, easy to find in health food shops, although it could be substituted with whole oats. It’s a quick and nutritious snack you can make yourself and have at break time instead of buying a processed snack such as a pastry or muffin.

Ingredients

Method

100g millet flakes

1 Line a 19-20cm square tin or dish with cling film or baking parchment.

75g whole, skin-on almonds.

2 Put all the ingredients, except the orange juice, into the bowl of a food processor.

175g unsulphured dried apricots

Pulse until well chopped and combined, stopping once or twice to scrape down

200g pitted dates, chopped

the sides so the blades can process all the ingredients.

100g dried apples for mid-morning

3 Slowly add the orange juice, pulsing the mixture until it comes together into a very

50g raisins

4 Press the mixture firmly into the prepared dish in an even layer, smoothing over

2 dried figs, tough stem ends snipped off Freshly grated nutmeg (optional) ¼-½ tsp. ground cinnamon (optional)

stiff, chunky paste. the top. 5 Refrigerate for 3-4 hours or, preferably, overnight, then slice into bars. Store in the fridge. These bars will keep fresh for at least a couple of weeks.

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Lemon and Coconut Slice Holly Curtis Ingredients

Method

Biscuit base

1 Line a slice tray with baking paper. Please note, the quantities above yield enough

½ cup rolled oats ¾ cup unsweetened shredded coconut ½ cup raw pecans

to fill half a normal slice tray (4 full sized bars or 8 small squares). If you want to make a full sized slice recipe –and fill the tin– simply double the ingredients. 2 To make the biscuit base, use a high-powered processor to process the buckwheat oats, seeds, pecans and salt until a fine crumb forms. Add the oats and coconut

¼ cup buckwheat oats

and blitz again (I like my oats a little chunky, but you can blend for longer to make

1 tbsp. linseeds (or any other seeds)

a fine crumb). Add the oil and maple syrup and process until it all comes together

2½ tbsp. pure maple syrup 4 tbsp. melted coconut oil (or 2 tbsp. each coconut oil and almond or macadamia oil) Generous pinch of Himalayan sea salt Lemon cream topping

and is sticky. You may need to scrape the bowl/jug down a few times to fully incorporate all the ingredients. Press firmly into the prepared slice tin and place in the freezer to set while you make the topping. 3 To make the lemon topping, process the cashews, coconut and lemon rind until a super-fine crumb forms, taking care not to over-process into butter. Add the remaining ingredients and process until smooth and creamy. 4 Remove the base from the freezer and top with the lemon cream, using the back

½ cup raw cashews

of a dessert spoon to smooth. Top with extra shredded coconut and allow to set in

⅓ cup unsweetened shredded coconut

the fridge for an hour or so.

⅓ cup and 2 tbsp. coconut cream

5 Once set, cut into 4 large bars or 8 squares. I would say one square is a good sized portion for a snack.

1½ tbsp. pure maple syrup Juice of 1 lemon Zest of ½–1 lemon (depending on how lemony you like it)

Healthy Protein Balls Taylor McNamara Ingredients

Method

2 cups roasted almonds

1 Add nuts to a blender or food processor and blend till nuts are finely chopped.

1½ cups shredded coconut 2½ cups pitted dates 2 tsp. of vanilla extract 2 tsp. raw cacao powder 3 tbsp. of coconut oil 1 scoop of vanilla or chocolate protein powder

Then put nuts aside. 2 Add dates the blender first and blend for approx. 30 seconds then add the rest of the ingredients. 3 Once all other ingredients are mixed together add the blended nuts and blend till everything is mixed well together. 4 Use hands to mix balls about a tablespoon large and let set in the fridge for an hour.

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One Bowl Blueberry Muffin Isabella Sheman Ingredients

Method

2½ cups self-raising flour sifted

1 Preheat oven to 180 degrees.

1 tsp. baking powder

2 Place the flour, baking powder and sugar in a bowl. Make a well in the centre and

1 cup caster (superfine) sugar

place the oil, egg, milk and vanilla. Break the yolk from the egg, and then combine

½ cup vegetable oil

the ingredients together. Add the blueberries and mix to combine.

1 egg ½ cup milk 1 tsp. vanilla extract 300g fresh or frozen blueberries Granulated sugar, for sprinkling

3 Spoon mixture into a 12-hole, ½ -cup capacity (125ml), muffin tin lined with paper patty cases. Sprinkle the tops with sugar and bake for 30–35 minutes or until cooked when tested with a skewer. Remove from tin and cool on a wire rack. 4 Alternatively, you can substitute the blueberries for any flavour you desire. Some suggestions include frozen raspberries, banana and choc chip, banana and walnut and frozen mixed berries.

Raw Coconut Lime Tart Zuzana Gocikova Ingredients

Method

For the crust

1 Pulse the cashews in a blender, until a fine powder is formed. Add coconut oil and

150g of organic cashew nuts

the sweetener of your choice. Mix together until a firm dough is created.

3 tbsp. of organic coconut oil

2 Use your hands to add the mixture to the bottom of the tart pan. Press evenly into

Sweetener of your choice: brown sugar/coconut sugar/agave syrup

3 Mix all the other ingredients together and scoop them into the chilled tart crust.

For the filling 1 organic coconut milk 2 tsp. of organic coconut oil 4 tbsp. of coconut flour 4 tsp. of brown sugar/coconut sugar/agave syrup

the pan and place in the refrigerator while preparing the filling (for at least 1 hour). Smooth the top with a spatula. Place tart in the freezer until frozen solid (at least 4 hours). 4 Let thaw for 20 minutes before serving. Top with coconut (just lightly fried on a pan) and lime wedges.

Juice from one lime

Healthy Fruit Cake Sharon Beggs Ingredients

Method

500g Mixed dried fruit

1 Preheat oven at 160 degrees.

1 cup apricot nectar

2 Simmer mixed fruit and apricot nectar for 3-5 minutes then let cool.

1 tsp. mixed spice

3 When cool, add dry ingredients, mashed pumpkin and honey.

1 tsp. bicarb soda

4 Place mixture into greased and lined 20cm square pan.

2 tsp. honey

5 Bake for 1 hour-1 hour and 15 minutes, then let cool for 10 minutes before turning

1 cup cooked mashed pumpkin

out onto rack.

1 ½ cups self-raising flour

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Strawberry, Raspberry & Vanilla Raw Cheesecake Alicia Constantin Ingredients Base

r Runne

Method

Base

½ cup almonds

1 Blend almonds and buckwheat together until grainy.

1 cup buckwheat grouts

2 Add the coconut oil and dates and blend until well combined.

10 dates

3 Transfer to a mixing bowl and add all other ingredients mixing with either your

¼ cup coconut oil

hands or a fork until the mixture is moist.

½ tsp. vanilla paste or extract

4 Line a baking tray with glad wrap, I used a 20x20cm.

2 tbsp. cacao powder

5 Press the base mixture into the bottom of the tray, and put in the freezer while

Pinch sea salt 2 tbsp. warm water Top layers 4 cups raw cashews (soaked overnight) ½ cup coconut nectar (or other sweetener of choice) ½ cup coconut oil Juice of 2 lemons 1 tbsp. lemon rind 1 tsp. vanilla paste or extract 2 cups frozen berries - mix of strawberries and raspberries Garnish ¼ frozen berries – mix of strawberries and raspberries

making the top layers. Top Layers 1 Drain the cashews and add to a high speed blender such as a Vitamix (this is crucial in gaining a smooth cheesecake consistency), add the coconut nectar, lemon juice and rind. Blend for 2-3 minutes until the mixture is smooth and creamy. 2 Add the coconut oil and vanilla and blend 30 seconds to combine. 3 Transfer half the mixture to a bowl, and leave aside. 4 Add the berries to the remaining mixture in the blender and blend for an additional minute or so for the mixture to combine. 5 Remove the tray from the freezer and add in the first layer of mixture (without the berries), giving it a shake and wobble to spread it evenly. Return to the freezer for 20 minutes or longer. 6 After the 20 minutes take out the tray and lightly pop in a few raspberries, leaving them exposed on the top. 7 Pour on the berry mixture spreading it evenly.

1 tbsp. hot water 1 tsp. coconut nectar A few fresh raspberries Optional: cacao nibs and chia jam

Note: The two layers are just for aesthetics, so feel free to just mix it all into one layer. For the swirl on top: Simply blend the berries and hot water together with the coconut nectar to form a liquid. Pour over the top layer of the cake and use a spoon to gently swirl the mixture through the top layer. Place cake in the freezer for 3-4 hours to set.

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The beauty of this recipe, apart from its many healthy and nutritious ingredients, is that it requires no cooking, and can be adapted to suit your own taste. Substitute the berries for any other fruit, such as blueberries, passionfruit, mango, etc. You can also add in other superfoods to the base layer, such as maca powder, bee pollen, chia seeds, and flax seeds - anything you want! You can also substitute the coconut nectar for another sweetener such as Manuka honey or maple syrup. Finally, you can have fun with the toppings and add whatever you like.

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Peanut Butter Chocolate Mousse Slice Jacinta Pittorino Ingredients

Method

Base

1 Place all base ingredients into a food processor and process until sticky, adding

½ cup almond meal

water if necessary.

½ cup oats

2 Press base out evenly into lined slice tin and place into the freezer

2 tbsp. cacao powder

3 Place all peanut filling ingredients into food processor and blend until smooth, you

2 cups pitted dates 1 tsp. vanilla Peanut Layer

may have to scrape the sides once or twice. 4 Spread filling evenly on top of slice base and place back into the freezer while you make the mousse.

1 cup natural peanut butter

5 Clean out your blender before making your mousse to keep flavours separate.

1 banana

6 Place all of the mousse ingredients into the food processor and blend until smooth,

2 tbsp. milk

wiping down the sides as necessary.

2 tbsp. coconut oil

7 Spread the mousse on top of your slice trying your best to make it nice and even.

1 tsp. vanilla

8 Place into the freezer for 2-4 hours to set. Slice into desired sized slices once

Pinch salt

frozen and allow too thaw out for around 10 minutes before serving.

Chocolate Mousse 1 avocado

I found this fabulous healthy recipe via pheebsfoods.com.

4 medjool dates 1 tbsp. honey 1 cup light coconut milk

The dessert you can feel good about eating! Packed with full of heart

½ cup cacao powder

healthy monounsaturated fats from the avocado and coconut, loads

1 tsp. coffee powder (optional)

of antioxidants from the cacao, and it’s naturally sweetened with

1 tsp. vanilla

dates and honey!

Pinch of salt

Choc Nut Brownies Cathy Vitale Makes 15

Ingredients

Method

1 cup unsweetened apple puree

1 Preheat oven 175 degrees

¾ cup self-raising flour, sifted

2 Grease and line a 20x20cm square tin.

⅓ cup cocoa, sifted

3 Place apple puree in a medium bowl and add flour, bicarb soda, cocoa, sugar and

½ tsp. bicarb soda

salt. Stir gently until just combined.

Pinch of salt

4 Fold through the choc bits and walnuts.

½ cup castor sugar

5 Pour mixture into prepared tin and bake for 25-30 minutes.

⅓ cup choc bits

6 Remove from oven and let stand 10 minutes before turning out onto wire rack to

30g walnuts, chopped

cool completely. 7 Slice and store in an airtight container. Enjoy!

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Healthy Caramel Slice Serena Carter Ingredients

Method

Base

1 For the filling, place cashews in a glass or ceramic bowl and cover with cold water.

1 cup rolled oats 30 g almond meal

Stand for 2 hours. Drain well. 2 For the base, preheat oven to 180 degrees. Line a baking tray with baking paper.

60 g dates chopped

Spread oats over tray. Bake oats for 6 minutes or until golden. Process oats in a

2 tbsp. coconut oil

food processer until coarsely chopped. Add almond meal, dates, oil, milk and rice

2 tbsp. light coconut milk

malt syrup and process until a sticky mixture forms. Grease and line the base and

1 tbsp. rice malt syrup

sides of a 16x26cm slice pan. Press mixture from processer into the pan. Bake for

Caramel filling

8 minutes or until firm. Cool completely.

1 cup cashews

3 For the filling: process the cashews until finely chopped. Add dates and coconut

200 g dates chopped

milk and process until well combined. Add oil, rice malt syrup and salt. Process

¼ cup light coconut milk

until smooth. Spread over prepared base. Use a spatula to smooth the surface.

2 tbsp. coconut oil

Place in the fridge for 2 hours or until firm.

2 tbsp. rice malt syrup Pinch of sea salt flakes Chocolate topping ½ cup raw cocoa powder ⅓ cup coconut oil

4 For the topping place all the ingredients in a heatproof bowl set over a pan of simmering water. Cook, stirring constantly for 4 minutes or until the mixture comes together. Pour over filling. Smooth the surface. 5 Place in fridge for at least 6 hours or until set (I prefer to leave it overnight). Use a sharp knife to cut into 24 squares.

150 ml rice malt syrup This is my recipe for a healthy caramel slice. It is suitable for vegans, its low calorie and great for people wanting to avoid sugar in their diet. From my experience in making this slice you have to use the exact quantity of rice malt syrup otherwise the slice will not set correctly.

Carrot Muffins Natalie Simpson Ingredients

Method

2 cups wholemeal self-raising flour

1 Sift flour, baking powder and cinnamon, stirring. Add oats.

1 tsp. baking powder 2 tsp. cinnamon 1 cup quick-cooking oats ⅓ cup honey

2 In blender, combine honey, eggs, milk, lemon juice, carrot and apple. Pour over dry ingredients and mix lightly. 3 Fill greased non-stick muffin pans two-thirds full with mixture and bake in a moderately hot oven at 200 degree for 20-25 minutes. Serve warm.

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Raw Organic Caramel Slice Nyomi Hom Ingredients Base 1 cup dried dates ¾ cup almonds 1 tbsp. of coconut oil (liquid) Caramel 1 cup dried dates ½ cup coconut oil 1 ½ tbsp. of unhulled tahini ¼-½ cup pure organic maple syrup 1 cup raw cashews, soak in water for an hour ¼ cup water Raw top chocolate layer ¼ cup coconut oil (liquid) ⅓ cup pure organic maple syrup ¼ cup raw cacao powder

Method Base 1 In a blender, blend dates, almonds, coconut oil until it resembles fine crumbs and is sticky in consistency and able to be pressed together. 2 Pour mixture into a slice tin lined 20x20cm with non-toxic grease proof paper and press it down to form a base. 3 Place it in the freezer. Caramel 1 Put dates, coconut oil, tahini, maple syrup, cashews and water into a blender and pulse until completely smooth (you may need a little bit extra water to help blend it but try not to add any. 2 Pour caramel mixture on top of the base and return it to the freezer to set. Raw chocolate layer 1 Add the coconut oil, maple syrup and cacao to a small saucepan on really low heat and stir until it is combines and resembles chocolate sauce, this will only take a few minutes. 2 Spread the chocolate sauce on the top of the caramel filling (make sure the caramel is set before you do this step). 3 Pop it back into the freezer for an hour and remove it from the tin, slice it up and store it in an airtight container in the fridge.

Tip: Make sure you remove it from the tin and cut as soon as it comes out of the freezer... it’s much easier.

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Raw Snickers Matika Cook Ingredients Filling

Method Filling

½ cup peanut butter (additive free, preferably organic)

1 In a food processor, mix the peanut butter, tahini, sweetener, coconut oil, salt and

½ cup tahini, hulled

2 Press into a slice tin (approx. 20 x 30cm), lined with baking paper.

¼ cup rice malt syrup (or maple syrup or honey) ½ cup organic coconut oil 1 cup almond meal Pinch of salt ½ cup raw almonds, toasted Chocolate layer or icing 1cup organic coconut oil

almond meal until well combined. 3 Place the almonds on top and press into the filling. Put in freezer. Topping 1 Mix the coconut oil, rice malt and cacao over a very low heat until combined (approx. 1 minute). 2 Pour over the filling and return to the freezer immediately, for 20-30 minutes to set. 3 Once set, cut and store in the fridge or freezer. 4 Keep refrigerated or frozen.

2-4 tbsp. rice malt syrup (maple syrup or honey) ¼ cup cacao powder

Nutritious and Delicious Salted Caramel Slice Matika Cook Ingredients

Method

Base

1 Line a 20x10 cm loaf tin with baking paper.

½ cup walnuts ⅓ cup almond meal 3 tbs. coconut oil

Base 1 Place all the base ingredients in to a food processor (we use our Vitamix). Whiz until well combined, it will be a little sticky and crumbly.

2 tbs. raw cacao

2 Press this mix in to the prepared tin, ensure it is pressed evenly.

1 tbs. 100% maple syrup

3 Place the tin in to the freezer.

Caramel filling 1½ cups dates ½ cup coconut milk ½ cup coconut oil ½ tsp. Himalayan pink salt Chocolate topping ½ cup coconut oil

Caramel Filling 1 Using the food processor (don’t worry about washing it) place all the caramel filling ingredients and whiz until completely smooth (it will take around 5 minutes). 2 Pour this delicious mixture over the top of the base and return to the freezer. Chocolate topping 1 Using the food processor (again, don’t worry about washing it) add the raw cacao, coconut oil and maple syrup, whiz until completely smooth.

2 tbsp. raw cacao

2 Pour the choc topping over the caramel filling, shake the tin slightly to even it out.

1 tbsp. 100% maple syrup

3 Sprinkle with Himalayan pink salt if you like things extra salty.

½ tsp. pink Himalayan salt (optional)

4 Return to the freezer for about 1 hour or until completely set. 5 Once set, cut into slices and eat it all up! Ok maybe not all at once.

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Banana & Blueberry Muffins Linda Pozzi Makes 12

Ingredients

Method

300g self-raising flour

1 Heat oven to 180 degrees (fan) or 160 degrees (gas) and line a 12-hole muffin tin

1 tsp. bicarb soda 100g light muscovado sugar 50g porridge oat, plus 1 tbsp. for topping 2 medium bananas 284ml buttermilk 5 tbsp. light olive oil 2 egg whites 150g punnet blueberries

with paper muffin cases. 2 Tip the flour and bicarbonate of soda into a large bowl. Hold back 1 tablespoon of the sugar, and then mix the remainder with the flour and 50g oats. Make a well in the centre. 3 In a separate bowl, mash the bananas until nearly smooth. Stir the buttermilk, oil and egg whites into the mashed banana until evenly combined. 4 Pour the liquid mixture into the well and stir quickly and sparingly with a wooden spoon. The mix will look lumpy and may have the odd fleck of flour still visible, but don’t be tempted to over-mix. 5 Tip in the blueberries and give it just one more stir. Divide the mix between the muffin cases (they will be quite full). Then, sprinkle the tops with the final tablespoon of the oats and the rest of the sugar. 6 Bake for 18-20 minutes until risen and dark golden. Cool for 5 minutes in the tray before lifting out onto a rack to cool completely.

Banana and Macadamia Pancakes Emily Westbury Ingredients

Method

2 cups almond meal

1 Preheat the oven to 160 degrees and place 4 plates inside to warm. In a medium

1 tsp. baking powder

bowl, combine the almond meal, baking powder, nuts, eggs, almond milk, bananas

½ cup raw macadamia nuts, plus extra to serve

(leaving a few disks to serve), vanilla seeds and maple syrup and mix well, until

3 eggs, 1½ cups almond milk 2 bananas, sliced into disks ½ vanilla bean pod, seeds scraped out (you can use a pinch of vanilla powder instead) 2 tbsp. maple syrup, plus extra to serve 3 tbsp. coconut oil 1 dollop of coconut yoghurt per person

smooth. 2 Heat a frying pan over medium heat, add the coconut oil and, once hot, place ¼ cup of the batter into the pan, tilting it evenly for a thinner pancake. 3 Cook the pancake for about 3 minutes, until the edges are getting crispy and there are a few air bubbles in the centre, then flip it and cook the other side for 1-3 minutes depending on the size and thickness. 4 Once cooked, place the pancake in the oven to keep warm. Repeat with the remaining batter. 5 To serve, place 2 pancakes on each plate, scatter the leftover banana discs and macadamias over the top and drizzle with maple syrup.

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Wholemeal Banana Muffins Menakshi Laroiya Makes 12

Ingredients

Method

2 large bananas

1 Place flour in a bowl and make a well.

1 cup wholemeal self-raising flour

2 Combine ½ mashed banana, the buttermilk, eggs and honey and whisk ingredients

½ cup oats

until smooth.

½ cups buttermilk

3 Let the mixture stand for a few minutes to allow the flour to rest and rise.

2 eggs, lightly beaten

4 Spray a non-stick frying pan with oil.

1 tbsp. honey

5 Heat over medium heat.

Olive oil cooking spray

6 Spoon ¼ cup batter into pan. Cook until bubbles appear on the surface.

1 tbsp. of ricotta per serving

7 Turn and cook for 1-2 minutes or until golden and cooked through. 8 Repeat with remaining batter to make 12 pancakes. 9 Thinly slice remaining banana. Place pancakes on plates. 10 Top with sliced banana and ricotta combined with honey.

Banana Date and Walnut Muffins Robyn Elsden Ingredients

Method

Dry

1 Preheat oven to 180 degrees fan forced. In a large bowl mix all the dry ingredients.

2 cups almond meal

2 In a food processor, combine wet ingredients (excluding the 1 extra thinly sliced

¾ cup roughly chopped almonds

banana).

2 tsp. baking powder

3 Add the wet ingredients to the dry, and combine well.

1 tsp. ground cinnamon

4 Divide the mixture among 8 paper muffin tin holes (lined with baking paper) and

A pinch of salt

top the mixture with a sprinkle of the chia seed and the thinly sliced banana.

Wet

5 Bake for 35-40 minutes or until golden brown.

1 cup fresh dates, pitted and chopped

6 If desired, drizzle with maple syrup to serve.

3 free range or organic eggs 2 large bananas and 1 extra, thinly sliced ¼ virgin organic coconut oil, melted

Tip:

Additional 1 tsp. chia seeds

Stores nicely in an airtight container for a few days. Will remain moist

1 tsp. maple syrup (to drizzle, optional)

and delicious. A great healthy breakfast in the run.

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Good quality nut butters are delicious! I often enjoy them straight out of a jar or off a spoon, it’s just pure comfort food that satisfies me for hours. The only ingredient on the back label should be nuts and maybe just a little salt – that’s it! Look for nut butters with no added oils, sugar or stabilisers. I’ve made these cookies a number of times and they are delicious using peanut, almond or macadamia (my favourite). This is perfect for holiday baking and what I love about them is that you only need a few ingredients to create pure magic. What’s good about them: Nut butters are packed with protein that keeps your body satisfied for hours. They are also rich in antioxidants and minerals including magnesium, potassium, folate, niacin and folate. I love my macadamia nuts and they make the most amazing butters because they are so deliciously creamy and high in anti-inflammatory mono-unsaturated fats similar to olive oil and avocado. Make nut butters yourself in a quality high speed blender and you’ll taste and feel the benefits.

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Salted Nut Butter Cookies Linda Pozzi Makes 12

Ingredients

Method

1 cup organic peanut or almond butter or macadamia nut butter

1 Preheat oven to 150 degrees. Combine nut butter, honey, vanilla and organic egg

2-3 tbsp. honey (or your choice of natural sweetener: coconut sugar, organic maple syrup, stevia etc.) 1 organic egg 1 tsp. vanilla bean paste Garnish ½ cup almonds or macadamia nuts, or other nuts roughly chopped flaked salt to garnish

into a mixing bowl. Mix well until combined. The mixture will be soft and a little sticky, but that’s how it’s supposed to look (depending on what nuts you use, consistency will vary). 2 For a firmer cookie you can add a few tablespoons of almond meal coconut. Taste and adjust sweetness to your liking. Spoon delicate portions onto a baking tray lined with baking paper, using a small teaspoon or mini ice-cream scoop. Chop almonds or peanuts then garnish over the top. 3 Press the cookie down so it flattens. Sprinkle lightly with a little flaked sea salt and bake for 30 minutes or until golden. Remove and allow to cool. Enjoy!

Tip: Add 2 tablespoons of Healthy Chef Organic Pea Protein or Healthy Chef Native Whey Protein Isolate to pump up the protein and boost amino acid profile. Add 80g roughly chopped dark chocolate for a choc chip version. To make chocolate fudge cookies, add 2 tablespoons naked chocolate.

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Chia Pudding Simon Lai Ingredients

Method

250g coconut milk

1 Mix all ingredients thoroughly in a mixing bowl.

650g almond milk

2 Allow to sit for at least 15 minutes to help chia seeds expand.

150g chia seeds

3 Add your choice of toppings. Enjoy!

3 tsp. honey 1 tsp. vanilla extract ½ tsp. salt Topping Options Goji Berries, Sultanas, Apple/ Cinnamon, Kiwi Fruit/Walnuts, Pear/Nutmeg, Orange/ Passionfruit, Pineapple/Mint, Apricot/Hazelnuts, Strawberries, Pear/Fig/Walnut, Berry Coulis

Choc Beetroot Brownies Sarah Long Ingredients

Method

400g beetroot

1 Preheat oven to 180 degrees. Butter and then line a 20x30cm tin with baking paper.

150g dark cooking chocolate

2 Top, tail and peel the beetroot. Roughly chop and place into a large bowl. Add a

100g butter

splash of water, cover with cling film –pierced with a few small holes – then micro-

1 tsp. vanilla extract

wave until tender.

200g brown sugar

3 Roughly chop the chocolate and cut the butter into cubes.

3 eggs

4 Drain the beetroot through a sieve, then put into a food processor with the choc-

100g wholemeal plain flour

olate, vanilla and butter. Whizz until the mix has melted and is as smooth as you

30g cocoa powder

can get it. 5 Whisk the sugar and eggs in a large bowl until thick, pale and foamy. Spoon the beetroot mixture into the bowl with the whisked eggs and, using a large metal spoon, gently fold it in, keeping as much air in the mixture as you can. 6 Sift the flour and cocoa into the bowl and gently fold in to make a smooth batter. Pour into the prepared tin and bake for 20-25 minutes or until risen all over. Try to keep it slightly moist on the inside. Cool completely in the tin, then cut into squares.

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Dairy-free and Sugar-free Banana and Peanut Butter Ice Cream Jorgelina Medina Ingredients

Method

4 ripe bananas

1 Peel bananas and slice into medium sized discs. Place sliced banana on a plate

2 tbsp. of peanut butter

and place in the freezer for anywhere between 1-2 hours. 2 In a food processor fitted with a steel blade, place the slices of banana and blend away. The consistency will first be crumbly, then gummy, and then, finally, creamy. 3 Once creamy, add Peanut butter and blend until mixed through.

This Banana ice-cream is easy, super creamy and even tastier. It doesn’t use any dairy or added sugar and you don’t even need an ice cream churner! If you don’t like peanut butter you can throw in any other low fat/low sugar spread or coconut shavings. If you have nut allergies throw in some cacao for a choc-banana flavour. You can even leave out the flavouring and have the best banana ice-cream you’ve ever tasted!

Chocolate Brownies Effie Bakaniozos Ingredients

Method

1cup almond butter

1 Preheat the oven to 160 degrees. In a large bowl, whisk together the almond butter,

⅓ cup maple syrup 1 egg 2 tbsp. butter

syrup, egg, ghee, and vanilla. Stir in the cocoa powder and baking soda. 2 Pour the batter into a 22cm baking pan. Bake for 20-23 minutes, until the brownie is done, but still soft in the middle.

1 tsp. vanilla extract ⅓ cup cocoa powder ½ tsp. baking powder

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Strawberry Dreamcake Cheesecake Tess Norton Ingredients

Method

Base

1 Place the base ingredients into a food processor and process until a coarse crum-

1 cup almonds

bly mixture forms. Transfer mixture into a spring form pan and press down to form

2 tbsp. coconut oil, liquefied

a very thin layer and edging, I worked my mixture a little higher up the wall sides to

3 soft medjool dates

create a rustic effect. Alternatively, you can also forget about the edging and just

1 tsp. pure vanilla extract

press the entire mixture down evenly along the base for a flat gluten-free cheese-

Cheesecake filling

cake crust. Once the base in in place, place the pan into the freezer while working

2 cups raw cashews, pre-soaked for at least 2 hours or overnight 6 tbsp. coconut oil, liquefied

on the filling. 2 Place all the cheesecake ingredients into a blender and process until the mixture is smooth and uniform. You may need to pause and scrape the sides down or stir

Juice 1 lemon 1 tsp. pure vanilla extract ¼ cup liquid sweetener of your choice (maple syrup for example) 1 medium ripe banana

the mixture a little to help it blend through. 3 Transfer the mixture into the spring form pan onto the crust and spread out evenly, smoothing out the top. 4 Place the cheesecake back into the freezer and freeze for 1-2 hours to allow the filling to set. Then transfer the cake to the fridge. Garnish with extra strawberries

2 cups strawberries, hulled

and enjoy!

Tip: If you freeze this cake completely you will need to thaw it out a little to slice it, as it gets very hard when frozen. If kept in the fridge it should slice nice and easy.

Banana, Date and Coconut Muffins Felicity Garreffa Ingredients

Method

½ cup coconut flour

1 tsp. ground cinnamon

2 3

1 tsp. organic vanilla essence or paste

Fold through the coconut and chopped dates. Mix wet ingredients into the dry and pour batter to fill three-quarters of each liner.

1 banana, mashed 2 tbsp. raw honey

In a bowl, whisk together coconut flour, baking powder, cinnamon and salt. In another bowl whisk together eggs, banana, honey and vanilla.

¼ tsp. pink salt flakes or sea salt 4 large free range eggs

Heat oven to 190 degrees (170 degrees fan-forced), line a 12 cup muffin tin with paper liners.

2 tsp. gluten free baking powder

Bake for 20-25 minutes or until golden brown and a toothpick comes out clean. Cool on a wire rack.

2 tbsp. shredded coconut 3 large medjool dates

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Sweets

Healthy Mini Muffins Huoy Yoong Ingredients

Method

1 cup oats