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