Mushroom & Spinach Omelette SERVES 1 V
PREP 5mins
GF
COOK 15mins
NF
A light, fluffy omelette full of flavour, perfect for breakfast or lunch.
Ingredients
Method
2 tsp olive oil
1 Heat a non-stick frypan over medium heat. Heat oil and saute mushrooms for a few minutes. Add spring onion and cook a few minutes more. Add spinach leaves and cook until spinach has wilted. Remove from pan and set aside.
50g mushrooms, quartered 1 spring onion, finely sliced 50g baby spinach leaves 2 medium eggs salt & pepper, to taste 20g grated parmesan cheese 1/4 cup fresh parsley, chopped
2 Wipe pan clean, spray with oil and heat over medium to low heat. 3 Whisk together eggs with 2 tbs water and salt and pepper. Pour egg mixture into pan and cook for a few minutes until egg starts to set. 4 Add mushroom mixture and continue cooking. 5 Sprinkle with parmesan and parsley, fold in half and serve. Nutritional Information Per Serve Energy
Protein
Carbs
Fibre
Sat. Fat
1316.4kj
21.3g
2g
3.5g
7.7g
Fat
Calories
Sugar
24g
314.2cal
1.3g
Kale, Sweet Potato & Avocado Salad SERVES 1 V
PREP 5mins
GF
EF
COOK 15mins
NF
Ingredients
Method
1 tsp pumpkin seeds
1 Heat a medium frypan over medium heat and toast seeds for a few minutes until golden and set aside.
1 tsp sesame seeds
50g sweet potato, cut in 3cm slices, then quartered 2 Heat oil in pan, dust cinnamon over sweet potato and saute for a few minutes over medium heat. Add 1/4 cup water, 1 tbs olive oil season with salt & pepper and simmer until potato is 1/4 tsp ground cinnamon
tender. Add kale and tomatoes and cook for a minute more.
1/4 bunch kale, stems removed & finely 3 Blend together dressing ingredients and adjust seasonings. sliced (You may need to add a little water if too thick). 4 cherry tomatoes, cut in half
4 Serve salad topped with avocado and dressing.
1/4 avocado, sliced
Nutritional Information Per Serve
Feta Dressing: 1 tbs feta cheese juice of half a lemon
Energy
Protein
Carbs
Fibre
Sat. Fat
1808.9kj
8.9g
13g
8.1g
8.5g
Fat
Calories
Sugar
36.7g
432.1cal
8.5g
Greek Pies SERVES 4
MAKES 4
PREP 10mins
COOK 20mins
V Beef out this cheesy vegetarian pie with a leafy salad, or just enjoy as is.
Ingredients
Method
3 eggs
1 Preheat oven to 200°C.
150g cottage cheese
2 Blend together eggs, cottage cheese, garlic, oregano and lemon zest, and whizz until smooth then stir through crumbled feta.
2 garlic cloves 1/2 tsp dried oregano 1/2 lemon, zest and juice 150g feta 1 sheet short crust pastry, thawed 200g box frozen spinach, defrosted & squeezed to remove liquid 20g flaked almonds 2 tsp olive oil 2 Lebanese cucumbers, peeled, deseeded & cut in chunks 1/4 bunch mint, leaves picked
3 Cut pastry sheet into 4 and make a 2cm cut on each corner on the diagonal. 4 Divide spinach between the 4 squares and fold up the sides, overlapping the corners, to form an edge around the pie. 5 Add cheese mixture and sprinkle over almonds, and brush pastry edges with 1 tsp oil and bake for 20-25 minutes. 6 Toss cucumber with mint, remaining olive oil and lemon juice, season with salt and pepper and serve with pies. Nutritional Information Per Serve Energy
Protein
Carbs
Fibre
Sat. Fat
1895.4kj
22.1g
21.1g
4.7g
13g
Fat
Calories
Sugar
29.9g
452.7cal
6.1g
Blueberry Almond Smoothie SERVES 1 V
PREP 2mins
GF
COOK 0min
EF
Satisfying breakfast full of blueberry goodness!
Ingredients
Method
1 cup milk
1 Blend all ingredients, reserving a few blueberries to serve, until smooth.
1 small banana 40g frozen blueberries 2 tbs almond meal 4 ice cubes
Nutritional Information Per Serve Energy
Protein
Carbs
Fibre
Sat. Fat
1615.2kj
14g
36.4g
4.4g
6.2g
Fat
Calories
Sugar
19.9g
385.8cal
30.5g
Falafel Salad SERVES 1 V
PREP 5mins
VE
GF
DF
COOK 2mins EF
NF
Fresh, flavourful and vegan, this is the perfect lunch - with or without the wrap.
Ingredients
Method
5 x (pre-made) falafel balls
1 Heat falafel balls according to packet instructions. Toss salad and tomatoes with salt and pepper, olive oil and lemon juice. Serve warmed falafel with salad, olives, hummus and a sprinkle of fresh coriander.
50g mixed salad leaves 1 medium tomato salt & pepper, to taste 1 tsp extra virgin olive oil 1/4 lemon, juiced
Nutritional Information Per Serve Energy
Protein
Carbs
Fibre
Sat. Fat
1477kj
11.9g
20.7g
12.8g
3.4g
Fat
Calories
Sugar
22g
352.8cal
7.7g
1 tbs hummus 1 tsp fresh coriander, chopped 6 green olives (optional)
Paper-baked Fish with Fennel, Lentils & Orange SERVES 2 GF
PREP 10mins
DF
EF
COOK 15mins
NF
Baking in paper (en papillote) is a healthy way to cook fish, as it gently steams and keeps it moist. Don't be tempted to use foil as it tears easily.
Ingredients
Method
1 baby fennel bulb, fresh fronds attached1 Preheat oven to 200°C. 400g tin lentils, well rinsed 1 1/2 tbs olive oil
2 Thinly slice fennel, including fronds (reserving some to serve) and toss with lentils.
1 orange, zested & juiced
3 Combine olive oil, juice, half of the zest, cardamom and season with salt and pepper.
1 tsp cardamom seeds
Set aside 1 tbs and toss the remainder with fennel and lentils.
salt & pepper, to taste
4 Divide lentil mixture between both pieces of baking paper. Top with fish, remaining dressing, then season with salt and pepper.
2 x 150g snapper fillets (or blue eye, whiting, barramundi, salmon or trout are also good) 5 Bring the longer edges of the baking paper together and fold over several times to seal. Fold corners of end in and 2 x 40cm squares of baking paper tuck under the parcel to seal. Bake on a tray for 12-15 minutes (depending on the thickness of your fish).
6 Open carefully to avoid a steam burn, top with fresh fennel fronds and remaining orange zest to serve. Nutritional Information Per Serve Energy
Protein
Carbs
Fibre
Sat. Fat
1911.9kj
42.8g
25.5g
6.9g
3.1g
Fat
Calories
Sugar
18.4g
456.7cal
2.4g
Breakfast Apple & Blueberry Chia Pudding SERVES 1 V
PREP 5mins
GF
EF
COOK 30mins
NF
We love this chia pudding as a light breakfast or brunch.
Ingredients
Method
2/3 cup milk
1 Combine milk, vanilla and chia seeds. Stir through apple, spoon into a bowl and refrigerate for at least 30 minutes.
1 tsp vanilla extract 2 tbs chia seeds 1 apple, half chopped & half grated 2 tbs blueberries, fresh or frozen
2 Top with blueberries to serve. Nutritional Information Per Serve Energy
Protein
Carbs
Fibre
Sat. Fat
1432.6kj
10.9g
36.7g
13.3g
4.6g
Fat
Calories
Sugar
14.5g
341.9cal
33.3g
Salmon & Avocado Lettuce Wraps SERVES 1 GF
PREP 2mins
DF
EF
COOK 0min
NF
A quick protein-rich lunch is just 2 minutes away!
Ingredients
Method
1 tbs olive oil
1 Whisk oil, vinegar and mustard together and toss with salmon.
1 tbs vinegar 1 tsp dijon mustard 105g tin salmon 1/4 avocado, sliced 1/2 head baby cos lettuce 1 tsp dill, roughly chopped 1/2 lemon, cut in wedges
2 To serve, divide salmon and avocado between lettuce leaves, squeeze over lemon and scatter with dill. Nutritional Information Per Serve Energy
Protein
Carbs
Fibre
Sat. Fat
1529.1kj
24.2g
3.7g
3.2g
4.6g
Fat
Calories
Sugar
27.3g
365.2cal
3.3g
Honey Mustard Drumsticks with Asparagus SERVES 2 GF
PREP 5mins
EF
COOK 30mins
NF
Being prepared for this recipe by getting your marinade on early will really increase the flavour.
Ingredients
Method
1 tbs wholegrain mustard
1 Preheat oven to 200°C. Mix mustard, honey, garlic and oil in a bowl. Add drumsticks and toss well, coating them with the mixture. (You can do this a few hours in advance to increase marinade time).
1 tbs honey 2 garlic cloves, crushed 2 tsp olive oil 4 chicken drumsticks salt & pepper, to taste 2 bunches asparagus, washed & ends trimmed 2 tbs feta
2 Place drumsticks in a single layer in a baking dish lined with baking paper. Season with salt and pepper and bake in the oven for 25 minutes. 3 Scatter asparagus in baking dish and bake for an extra 5-10 minutes or until chicken and asparagus are cooked through 4 Remove from oven and crumble feta over the asparagus to serve. Nutritional Information Per Serve Energy
Protein
Carbs
Fibre
Sat. Fat
1765.6kj
36.1g
10.2g
2.6g
8.6g
Fat
Calories
Sugar
25.9g
421.7cal
9.7g
Zucchini Lasagne SERVES 6 GF
PREP 10mins
COOK 40mins
NF
Ingredients
Method
2 tsp olive oil
1 Heat oil in a large saucepan over medium heat and cook onion, carrot, celery and garlic for a few minutes until softened. Turn heat to high and add minces and thyme and continue to cook, breaking up clumps for 5 minutes. Season with salt and pepper.
1 onion, finely chopped 1 carrot, finely chopped 1 celery stalk, finely chopped 1 cloves garlic, crushed 250g beef mince 250g pork mince 2 sprigs fresh thyme, leaves picked 700ml bottle tomato passata 400g tin crushed tomatoes 1/2 bunch basil, leaves picked 6 medium zucchinis, shaved into long slices * 400g ricotta 1 egg 1/2 tsp ground nutmeg 20g parmesan cheese, finely grated salt & pepper, to taste
2 Stir through passata and crushed tomatoes and simmer for at least 10 minutes. 3 Preheat oven to 200°C and brush a rectangular ovenproof dish with oil. 4 In a bowl, combine ricotta, egg and nutmeg and mix together until smooth. 5 Cover the base of the dish with a third of the zucchini, then meat sauce, ricotta mixture and basil leaves. Repeat layers two times. Add final layer of zucchini and top with sauce and sprinkle with parmesan cheese. 6 Bake for 20 minutes and let rest for 5-10 minutes before serving. * If your zucchinis are large or juicy, pat dry with paper towel to remove the moisture. This will help stop the zucchini from leeching water and making your lasagne runny in the cooking process. Nutritional Information Per Serve Energy
Protein
Carbs
Fibre
Sat. Fat
1848.6kj
39.2g
9.8g
3.6g
14.3g
Fat
Calories
Sugar
26.2g
441.5cal
9.8g
Eggs with Avocado & Spinach SERVES 1 V
DF
PREP 5mins
COOK 4mins
NF
No need to go out for breakfast - this one is perfect at home!
Ingredients
Method
1 tsp vinegar
1 Bring a frypan of salted water to the boil, reduce to a simmer and add vinegar.
2 medium eggs 2 slices wholegrain bread, toasted 25 g baby spinach leaves 1/4 avocado, sliced 1/2 lemon salt & pepper, to taste
Crack one egg into a small cup and gently slide into simmering water. Repeat with other egg and cook for 3-4 minutes, spooning water over the top to help cook. Remove with a slotted spoon and pat dry with paper towel or a clean tea towel. 2 Top toast with spinach leaves, avocado, a squeeze of lemon, eggs and season with salt and pepper. Nutritional Information Per Serve Energy
Protein
Carbs
Fibre
Sat. Fat
1580.4kj
19.7g
24.8g
7.2g
4.4g
Fat
Calories
Sugar
20.4g
377.3cal
2.1g
Baked Butterfish with Radicchio & Breadcrumbs SERVES 2 GF
PREP 5mins
DF
EF
COOK 40mins
NF
Butterfish is a firm, white-fleshed fish that is perfect for baking, pan frying and barbecuing. Its' official Australian name is Mulloway, but is also known as Jewfish, Butterfish, Kingfish or River Kingfish.
Ingredients
Method
2 anchovy fillets, plus 1 tsp oil
1 Preheat oven to 200°C.
2 kipfler potatoes, cut into quarters
2 Heat a frypan over medium heat, add anchovies and oil, and cook for a few minutes. Mash with a fork until anchovies 1 bunch baby carrots (multi-coloured, if dissolve. you can find them), washed & trimmed 3 Add potatoes, carrots and garlic and drizzle with oil. Toss 1 garlic clove, crushed gently and cook for 5 minutes to brown. 1 tbs olive oil 100g green beans, trimmed
4 Place into a paper-lined baking tray and cook for 15 minutes.
5 Add beans and radicchio, season with salt and pepper and 250g butterfish (or other firm white fish toss. Place fish on top and scatter over torn sourdough and fillets) thyme. Return to the oven for 15 minutes. 1 slice sourdough or wholegrain or 6 Serve immediately with a squeeze of lemon juice. gluten free bread, torn into small pieces 1 sprig thyme, leaves picked 1 baby radicchio, cut into quarters 1 lemon
Nutritional Information Per Serve Energy
Protein
Carbs
Fibre
Sat. Fat
2154.8kj
33.6g
31.5g
15.6g
5.8g
Fat
Calories
Sugar
23.8g
516.5cal
15.9g
Mexican Bean Salad with Feta SERVES 1 V
PREP 5mins
GF
EF
COOK 0min
NF
A perfect workday lunch that is so easy to put together, you could almost make it at your desk!
Ingredients
Method
125g tin kidney beans, drained & rinsed 1 Combine dressing ingredients and set aside. 125g tin corn kernels, drained & rinsed 6 cherry tomatoes 1/4 avocado, diced 1/2 cucumber (around 200g), cut into chunks 20g baby spinach leaves 1/4 cup fresh coriander, roughly chopped 20g feta Dressing 1 tsp sweet chilli sauce 1 tbs lemon juice
2 Combine remaining ingredients (except feta) in a bowl. Toss with dressing, then crumble over feta. Season with salt and pepper to serve. Nutritional Information Per Serve Energy
Protein
Carbs
Fibre
Sat. Fat
1486.6kj
14g
33.8g
12.8g
5.1g
Fat
Calories
Sugar
14.8g
355cal
14.7g
Harissa Chicken with Lemon Pistachio Quinoa SERVES 2 GF
PREP 10mins
DF
COOK 30mins
EF
Get excited. This dish is a flavour bomb just waiting to blow your mind! Feel free to customise seasonings and garnishes to your liking.
Ingredients
Method
1 tsp ground cumin
1 Preheat oven to 180°C and line a baking tray with baking paper.
1 tsp ground coriander 1 tsp smoked paprika 2 cloves garlic 1/4 small red chilli, finely chopped 3 tsp olive oil 250g chicken breasts 1/2 red onion, finely chopped 1/4 cup quinoa, well rinsed 100g green beans, trimmed 20g pistachios, roughly chopped juice of a lemon 1/4 bunch coriander, roughly chopped salt & pepper, to taste
2 Combine cumin, coriander, paprika,1 clove crushed garlic, chilli and 1 tsp olive oil in a small bowl to form a paste. 3 Cut chicken into 3 strips lengthways and rub with spice mix. Bake for 20-30 minutes or until cooked, cover loosely and rest for 5 minutes. 4 Meanwhile, heat remaining oil in a medium saucepan and cook onion and remaining garlic for 2 minutes. Stir through quinoa, add 1/2 cup salted water, and simmer covered for 10 minutes. Place beans on top of quinoa, cover again and continue to cook for another 3 minutes. Remove beans, and toss quinoa with pistachios, lemon juice, coriander and season with salt and pepper. 5 Slice chicken and serve over quinoa topped with a few extra coriander leaves and green beans. Nutritional Information Per Serve Energy
Protein
Carbs
Fibre
Sat. Fat
1593.2kj
35.6g
18.4g
6.8g
2.6g
Fat
Calories
Sugar
16.6g
380.5cal
4.3g
Spring Greens Smoothie SERVES 1 V
PREP 5mins
VE
GF
DF
COOK 0min EF
The king of all green smoothies!
Ingredients
Method
1/4 bunch fresh mint
1 Place all ingredients plus 2 cups of water in a blender and process until smooth.
100g baby spinach leaves 1/4 avocado 1 pear, cored 1 tbs chia seeds 2 tsp almond butter
Nutritional Information Per Serve Energy
Protein
Carbs
Fibre
Sat. Fat
1245.6kj
7.9g
14g
16.8g
2.7g
Fat
Calories
Sugar
18.7g
297.6cal
12.7g
Massaman Beef Curry SERVES 2 GF
PREP 0min
DF
COOK 0min
EF
Ingredients
Method
1 red onion, thinly sliced
1 Heat a heavy based pan over high heat and cook onion, curry paste and beef for 5 minutes. Add coconut milk, fish sauce, potatoes and 1/2 cup water, bring to a gentle simmer and cook, covered for 25 minutes. Add beans and cook for another 5 minutes. Adjust seasoning.
2 tbs massaman curry paste 200g rump steak, diced 150ml coconut milk 2 tsp fish sauce 200g baby potatoes, cut in quarters
2 Whilst curry is cooking, toast peanuts in a fry pan for a few minutes and set aside. 3 Stir lemon juice through curry, sprinkle with peanuts and scatter coriander to serve.
150g green beans, cut in thirds
Nutritional Information 15g unsalted peanuts, roughly chopped Per Serve 1 tbs lemon juice 4 sprigs of fresh coriander
Energy
Protein
Carbs
Fibre
Sat. Fat
1793.7kj
30.6g
23.1g
10.2g
12.7g
Fat
Calories
Sugar
21.6g
428.4cal
6.7g