arlenesway.com.au Loose weight with Arlene Normand

August 13, 2017

5 SIGNS TO COMMIT TO LOSING WEIGHT NOW

Filed under: Article — Arlene @ 6:51 pm

 

5 Signs It’s Time to Get Serious about The Time to Commit to Losing Weight is Now

 

It’s easy to say that you want to lose weight. It’s also easy to find the motivation to hit the gym regularly and choose the right foods in the beginning. After a few weeks, our motivation seems to wane and those old, unhealthy habits of yours start to creep back in. What seemed so easy at first is now difficult. You have cravings. You’re tired. You miss those social dinners with your friends and biscuits and chocolates. That 6 a.m. aerobics class doesn’t seem as fun, and getting up without hitting the snooze button seems impossible. Sound familiar? So many of us have fallen into this yo-yo diet and exercise trap over the years. You decide you want to lose weight, start a program, and even start to see some results and then…life gets in the way. Before you know it, you’re off your healthy living plan again. I am giving you the tools and resources that make weight loss permanent and uplifting—a true lifestyle change—you still need to commit to using them. You have to commit now and, well, forever. You have to choose to change your life, both when life is breezy and when things aren’t going your way. Whether you have 2 kilos or 70 kilos to lose, you have to get serious if you’re ever going to reach your goals.

 

So how do you know if it’s time to get real? How do you know if you’re committed to your weight-loss efforts this time around? If any of the five signs below sound like you, then you aren’t 100% committed to getting healthy. (Don’t worry; we’ll help you get there!) 5 Signs It’s Time to Get Real about Weight Loss Sign #1: You keep waiting to start. If you really want or need to lose weight but keep putting it off until tomorrow, next week, or even later in the future, you’re not serious about weight loss. There is no perfect time to lose weight; you’ll always have to deal with stress and work and LIFE, and there’s no better way to get started than to jump right in today. Don’t put off getting healthy for another day. Get healthy now. Why waste another day? Right this second you can start improving your health by doing something as simple as going for a short walk, choosing the stairs over the elevator or even looking up the online menu of the restaurant you’re going to tonight and ordering a healthy dish. There’s no time like the present. Your life starts now! Stop putting it off: Make up your mind that you’re committed to changing your life and losing weight the right way. Then write down three simple things that you can do TODAY to be healthier, such as drinking a glass of water, walking around the block once or eating two fewer bites than you normally would. By sharing your goals, you’ll stay accountable and by starting small, you’ll build momentum to make more changes.

 

Sign #2: You can’t do the things you want to do. Did you once love to travel, but now have problems fitting in the airplane seat? Can you no longer play tag or run around with your kids? Does dancing with your friends or walking up a flight of stairs leave you winded? If you can no longer do what you need to do (walk without discomfort, take the stairs) or want to do (visit an amusement park, buy new clothes off the rack), it’s time to get serious. With regular exercise and some simple food swaps, you can be back to your usual self and live your dreams. Focus on functionality: For motivation, make a list of the things you want to do but can’t do comfortably (or at all) right now. Weight loss isn’t just about wearing smaller pants size; it will help you live the life you want. Your motivation can come from the list you made—all of your goals and dreams, both big and small. Then, with your doctor’s blessing, begin a functional fitness program today. Go for regular walks to improve your cardiovascular fitness, and try  exercises to help make your everyday activities easier to do. Before you know it, the kilos will drop, but more importantly, you’ll be able to do all the things you love to do.

 

Sign #3: You’re facing chronic health issues. Being overweight or obese puts a huge strain on your body and increases your risk for many chronic health problems, including type 2 diabetes, coronary heart disease and stroke, metabolic syndrome, certain types of cancers, sleep apnoea, osteoarthritis, gallbladder disease, fatty liver disease, pregnancy complications and premature death. Many of these conditions don’t exhibit any symptoms, but that doesn’t mean you haven’t started developing them just because a doctor hasn’t made a diagnosis yet. If any of these conditions run in your family or you know that you’re at risk due to your weight or lifestyle, see a doctor right away. You can no longer treat weight-loss as an option. It’s a necessity for you to save your own life. Live longer and healthier: If you haven’t had a physical in the last year, schedule one with your doctor today. If you do have any health issues, seek treatment and ask the doctor what types of physical activity you can do and if there are any dietary restrictions. Once your doctor has given the OK, get started and start making healthier food choices to get on the road to a healthier you.

 

Sign #4: You give up easily. Do you throw in the weight-loss towel after you eat a biscuit or miss a single workout? Then you need to get real and learn to forgive yourself. Health and weight issues don’t result from one small mistake during a 24-hour period; it’s what you do day after day, time after time that really counts. You don’t have to be perfect, but you do have to be consistent. So stop beating yourself up for every mistake. We all make them! It’s what you do next that matters. Commit to making healthy choices most of the time, and you will reach your goals! Get back on track: Promise that you’ll be kind to yourself when you do slip up, and create a get-back-on-track plan.

 

Sign #5: You’re envious of others who have lost weight. If you feel self-conscious about your body and size around others or feel extremely jealous of other people who have lost weight, then it’s time for you to focus your energies on your own self-improvement. These feelings may signal something deeper that needs your attention. As you might guess, weight-loss isn’t just about choosing to eat right and exercise. Many times, it’s also about having the self-worth to make a change and believing that you deserve to do something positive for yourself!

 

Make yourself a priority: Stop comparing yourself to others. Everyone’s journey and circumstances are different. So instead of wondering why you weren’t blessed with a faster metabolism like your friend was, focus on what you love about yourself. The next time you become envious or self-conscious, remind yourself that you deserve good things in life, too, so commit to make healthy choices. Weight loss isn’t a weakness, a desire to conform, or a sign that you’re not awesome just the way you are. Every person is worthy of love, respect and self-care—and maintaining a healthy weight is part of that. Losing weight is hard work, but the change begins with you and it starts right now. It’s time to stop talking about weight loss and commit to it. Make one simple step at a time.

 

June 6, 2017

Questions

Filed under: Questions — Arlene @ 5:28 am

Question

How does diet affect blood sugar levels?

Answer

As a diabetic it is essential that you manage your blood sugars. After all, keeping your blood sugar level within your target range can help you live a long and healthy life. You are obviously not educated in what makes your blood sugar level rise and fall – food is central to this, particularly carbohydrate containing foods.

Healthy eating is a cornerstone of any diabetes management plan. But it’s not just what you eat that affects your blood sugar level. How much you eat and when you eat matters, too. Keeping to a regular schedule of eating can work to your advantage. This does not work all the time, but it is essential that it works most of the time. Your blood sugar level is highest an hour or two after you eat, and then begins to fall. But this predictable pattern can work to your advantage. You can help lessen the amount of change in your blood sugar levels if you eat at the same time every day, eat several small meals a day or eat healthy snacks at regular times between meals.

Ideally every meal should be well balanced. As much as possible, plan for every meal to have the right mix of starches, fruits and vegetables, proteins, and fats. It’s especially important to eat about the same amount of carbohydrates at each meal and snack because they have a big effect on blood sugar levels. Talk to your doctor, nurse or dietitian about the best food choices and appropriate balance. Eat the right amount of foods, particularly carbohydrates (eg. fruit, bread, pasta, rice). Learn what portion size is appropriate for each type of food. Simplify your meal planning by writing down portions for the foods you eat often. Use measuring cups or a scale to ensure proper portion size.

You must coordinate your meals and medication. Too little food in comparison to your diabetes medications — especially insulin — may result in dangerously low blood sugar (hypoglycaemia). Too much food may cause your blood sugar level to climb too high (hyperglycaemia). Talk to your diabetes health care team about how to best coordinate meal and medication schedules.

Question

How important is it to take a multi-vitamin throughout pregnancy?

Nutrition and Healthy Eating Pregnancy

I am a healthy eater but obviously I don’t have the “perfect” diet and I know I don’t eat enough vegies.

What should I do? Do I need to be on a good pregnancy vitamin??

Answer

 

Eating a healthy, varied  diet in pregnancy will satisfy most of the vitamins and minerals you need. There are some vitamins and minerals that are especially important. It is recommended  to get vitamins and minerals from the food you eat, but when you are pregnant you will need to take some supplements as well to make sure you get everything you need. It’s recommended that you take:

10 micrograms of Vitamin D each day throughout your pregnancy and if you breastfeed

400 micrograms of folic acid each day – you should take this from before you are pregnant until you are 12 weeks pregnant .Do not take vitamin A supplements, or any supplements containing vitamin A (retinol), as too much could harm your baby.

 

You can get supplements from pharmacies and supermarkets, or your GP may be able to prescribe them for you. If you want to get your folic acid or vitamin D from a multivitamin tablet, make sure that the tablet does not contain vitamin A (or retinol).

 

Folic acid is important for pregnancy as it can help prevent birth defects known as neural tube defects, such as spina bifida. You should take a 400 microgram folic acid tablet every day while you are trying to get pregnant and until you are 12 weeks pregnant. If you didn’t take folic acid before you conceived, you should start as soon as you find out that you are pregnant.  You should also eat foods that contain folate (the natural form of folic acid), such as green leafy vegetables and brown rice. Some breakfast cereals, breads and margarines have folic acid added to them. Some women have an increased risk of having a pregnancy affected by a neural tube defect, and are advised to take a higher dose of 5 milligrams (5mg) of folic acid each day until they are 12 weeks pregnant. Women have an increased risk if they:

or their partner have a neural tube defect

have had a previous pregnancy affected by a neural tube defect

or their partner have a family history of neural tube defects

have diabetes

In addition, women who are taking anti-epileptic medication should consult their GP for advice, as they may also need to take a higher dose of folic acid.

If any of the above applies to you, talk to your GP as they can prescribe a higher dose of folic acid. Your GP or midwife may also recommend additional screening tests during your pregnancy.

 

Vitamin D regulates the amount of calcium and phosphate in the body, these are needed to keep bones and teeth healthy. You need to take vitamin D during your pregnancy to provide your baby with enough vitamin D for the first few months of its life. You should take a supplement of 10 micrograms of vitamin D each day when you are pregnant and if you breastfeed.  In children, not having enough vitamin D can cause their bones to soften and can lead to rickets (a disease that affects bone development in children).  Vitamin D can be found naturally in oily fish (such as salmon, mackerel and sardines), eggs and meat. Some manufacturers add it to some breakfast cereals, soya products, some dairy products, powdered milk, and fat spreads such as margarine.  The best source of vitamin D is summer sunlight on your skin. The amount of time you need in the sun to make enough vitamin D is different for every person, and depends on things such as skin type, the time of day and the time of year. However, you don’t need to sunbathe: the amount of sun you need to make enough vitamin D is less than the amount that causes tanning or burning. If you have dark skin or always cover your skin, you may be at particular risk of vitamin D deficiency. Talk to your midwife or doctor if this applies to you.

 

If you are short of iron, you’ll probably get very tired and may suffer from anaemia. Lean meat, green leafy vegetables, dried fruit, and nuts contain iron. If you’d like to eat peanuts or foods that contain peanuts (such as peanut butter) during pregnancy, you can do so as part of a healthy balanced diet unless you’re allergic to them or your health professional advises you not to. Many breakfast cereals have iron added. If the iron level in your blood becomes low, your GP or midwife will advise you to take iron supplements.

Vitamin C protects cells and helps keep them healthy. A balanced diet containing fruit and vegetables, including broccoli, citrus fruits, tomatoes, bell peppers, and blackcurrants, can provide all the vitamin C you need.

 

Calcium is vital for making your baby’s bones and teeth. Dairy products and fish with edible bones – such as sardines – are rich in calcium. Breakfast cereals, dried fruit – such as figs and apricots – bread, almonds, tofu (a vegetable protein made from soya beans) and green leafy vegetables – such as watercress, broccoli and curly kale – are other good sources of calcium.

 

If you are Vegetarian or  Vegan , a varied and balanced vegetarian diet should give enough nutrients for you and your baby during pregnancy. However, you might find it hard to get enough iron and vitamin B12. Talk to your midwife or doctor about how to make sure you are getting enough of these important nutrients. If you are vegan (you cut out all animal products from your diet), or you follow another type of restricted diet because of food intolerance (for example, a gluten free diet for coeliac disease) or for religious reasons, talk to your midwife or GP. Ask to be referred to a dietitian for advice on how to make sure you are getting all the nutrients you need for you and your baby.

A good pregnancy multi vitamin is recommended (eg. Elevit)  which you can take throughout your pregnancy. If you have a restricted food intake you should see a dietitian who will recommend certain supplements for your individual needs.

Question

Why is low fat milk higher in salt and sugar?

Nutrition and Healthy Eating

I thought low fat milk would be better as it has less saturated fat, should I stick with full fat milk?

 

Answer

From a young age we are programmed to believe that milk is healthy, but as we get older, we start questioning the differences between skim milk and whole milk. You know that skim milk is probably better for your waistline, since it contains virtually no fat, but is it really worth sacrificing the taste of whole milk and opt for the fat-free variety? Can skim milk provide the same nutrients as whole milk, and it is healthy? The answer to all these questions is simply, yes.

Skim milk is also labeled as fat free milk, and in order for milk to be considered skim, it must contain less than 0.5% milk fat. In comparison, whole milk contains 3.5% fat and over half of this fat is saturated. One cup of skim milk holds 90 calories, while whole milk delivers 145 calories a serving.

Skim milk consists of the following nutrients (approximately as may vary from product to product):

Sodium – 130 mg

Carbohydrate – 13g

Sugars – 12g

Potassium – 382mg

Protein – 9g

Cholesterol – Less than 1%

Vitamin A – 10%

Vitamin C – 4%

Calcium – 30%

Vitamin D – 25%

Skim milk has the obvious benefits  of being kind to your waistline and not filling your body with fat or cholesterol. But, what about the nutritional potency of skim milk? Since the fat is removed, does this mean that vital nutrients are as well? While the fat content of skim milk decreases, the nutritional composition does not. In fact, some nutrients are actually increased during the fat removal process, such as protein, potassium and calcium.  While skim milk delivers a lot of vitamins and minerals, some of these vitamins are fortified. Whole milk naturally contains fat-soluble vitamins A, D, E and K, which skim milk lacks since the fat is removed. Therefore, manufacturers will add vitamin A and D, which isn’t quite as natural, but still beneficial. After the fat removal process, sodium and carbohydrates are left behind, leaving the sodium and carbohydrate content higher in skim milk than in whole milk. Another disadvantage of skim milk is that it contains 12g of sugar, as stated above. While skim milk should be included as part of a healthy weight loss routine, you must keep in mind that it does contain sugar. Therefore, limit your consumption to two servings a day.

Another drawback of skim milk, and of all milk for that matter, is that many adults suffer from lactose intolerance and cannot consume skim milk without experiencing discomfort. However, some lactose intolerant individuals find they can handle skim milk with greater ease than with whole milk. If you are lactose intolerant, there are still options available that will enable you to reap all the health benefits of skim milk. You can opt for skim milk that is lactose free or indulge in light soy milk.

All drawbacks aside, skim milk is considered healthy and should be a part of your balanced diet. In comparison to whole or low-fat milk, it comes out on top and should be your milk of choice.

 

Question

Should I avoid all high GI foods?

Answer

In general, you do not have to eliminate these foods and pairing them with low GI foods (i.e. fats and proteins) will help slow their absorption in your blood stream and regulate your hunger level. For example, try eating your cereal with milk and nuts. Choose cakes that have no icing and a mixture of fruits. Also, try to choose whole wheat products over refined products, as the bran in whole wheat products helps to slow absorption to your blood stream.
Question

Is Tapioca Syrup better than Maple Syrup? and whats the difference between the two?

Answer

Maple syrup is preferable to white sugar as it is richer in antioxidants, but that’s not very difficult. It’s also been eaten for centuries as a traditional food, perhaps even longer, since the native Americans were producing maple syrup when the Europeans arrived in the Americas. A recent study identified 54 phenolic compounds in real maple syrup, including one dubbed quebecol that actually forms during the process of boiling sap down into syrup. Since honey owes its unique metabolic effects to the presence of dozens upon dozens of phenolic compounds, I would guess that maple syrup is one of the safer sweeteners. When it comes to sugar, all maple syrups, regardless of the grade, are almost entirely sucrose. Maple syrup, however, is darker, richer, more complex, and contains more minerals (and, probably just like the darker honeys, more phytochemicals). Make sure you get real maple syrup, not just “syrup”, however it is still sugar.

 

Tapioca (also known as cassava, manioc, mandioc, or yucca) is a root native to tropical areas of South America. The tapioca syrup we use is made by converting the raw root into syrup through the use of natural enzymes.  This process is known as enzymatic hydrolysis. After enzymatic hydrolysis is complete, a sweet syrup is formed. The syrup is considered to be a healthy sweetener. Typically, tapioca syrup is a light golden colour, and it contains a neutral flavour. The neutral flavour makes it an ideal candidate as a food additive. The flavour is not beany, and the texture is not grainy like some other syrups. It can be added to soy and dairy products. There are many uses for tapioca syrup. It is used as an alternative sweetener in place of corn syrup, honey, sugar or maple syrup. Compared to maple syrup, tapioca syrup is lower in carbohydrates – but this difference is negligible. I would select the syrup you prefer the taste of.

 

Question

I have been on a 1500-calorie diet for the past six months and work out hard four times a week, but still cannot seem to lose weight.  Can you give me some advice?

Answer

Are you sure you have been subsisting on a diet of broiled fish, carrot sticks and low-fat yoghurt? Did you forget to count the fistful of M&Ms you grabbed from your child’s packet or that handful of potato chips you munched on during the weekend?  Habitual dieters who claim they cannot pare off the kilos can consume as much as an additional 1000 calories without even realising it.  It is very difficult to assess calories: you can be off two to three hundred at every meal, which really adds up.  Part of the problem is underestimating portion sizes. Many people guess what a cup of pasta is without actually measuring it, so they end up eating twice as much.  Or they think they are being good by nibbling on only a handful of candy, when, in reality, they are consuming several hundred.  Instead of guessing, weigh or measure food to develop a realistic idea of portion sizes and read food labels for specific serving size information.  Keep in mind these guidelines:

  • A serving of meat, chicken or fish should be the size of a deck of cards.
  • Pasta and rice should be the size of one cupped handful (cooked).
  • Vegetables are two cupped handfuls.
  • The tip of your thumb equals one teaspoon (helpful when calculating a serving of fat.

 

 

 

Menu

Filed under: Diet Menu — Arlene @ 5:27 am

 

MENU FOR QUICK WEIGHT LOSS

 

Day 1

Breakfast:                     1 slice wholegrain toast with boiled egg

Morning Tea:                1 small apple

Lunch:                          Chicken and salad sandwich with teaspoon mustard

Afternoon Tea: 1 small mandarin

Dinner:             Grilled fish with 2 cups steamed veges/salad

Supper:                        ice block / 3 stewed prunes

Day 2

Breakfast:                     1 slice toast with small tin baked beans

Morning Tea:                1 small pear

Lunch:                          Rare roast beef and salad wrap

Afternoon Tea: 1 small orange

Dinner:                         120g skinless tandoori chicken strips cooked in tandoori sauce and salad

Supper:                        Jarrah hot chocolate/ 125g tinned fruit

Day 3

Breakfast:                     ¼ cup untoasted muesli with 200g low fat yoghurt

Morning Tea:                3 dried figs

Lunch:                          100g Turkey and salad in pita with cranberry jelly

Afternoon Tea: 3 vitawheat with tomato and black pepper

Dinner:             100g grilled fillet steak, baked potato, 2 cups cabbage salad

Supper:                        Jarrah/Swiss Miss/Cadbury Lite hot/125g tinned fruit

Day 4

Breakfast:                     1 slice wholegrain toast with 3 Tblsp Ricotta, a drizzle honey

Morning Tea:                100g fruche-lite

Lunch:                          Tuna salad

Afternoon Tea: 1 apple

Dinner:             Stir fry chicken and veges with 1 cup rice cooked                     

Supper:                        3 squares chocolate / 2 apricots

 

Day 5

Breakfast:                     ½ cup cereal

Morning Tea:                15 grapes

Lunch:                          miso soup, 2 sushi rolls

Afternoon Tea: 1 mandarin

Dinner:             150g Grilled fish and salad

Supper:                        low joule jelly

Day 6

Breakfast:                     2 Ryvita with 90g cottage cheese and tomato

Morning Tea:                2 sweet biscuits/ 200g low fat yoghurt

Lunch:                          Chicken burger

Afternoon Tea: ice block/1 pear

Dinner:             Stir fry chicken and vegetables

Supper:                        200g low fat yoghurt

 

Day 7

Breakfast:                     1 slice sour dough toast with slice tasty cheese and tomato

Morning Tea:                1 orange

Lunch:                          Greek salad

Afternoon Tea: 3 dates

Dinner:             Stir fry vegetables with 100g tofu/100g beef

Supper:                        jarrah hot chocolate/swiss miss/ lite ovaltine and low joule jelly

 

Daily:  2 cups low fat milk; 2 teaspoons fat

 

5 Emotional Roadblocks That Are Keeping You Fat

Filed under: Article — Arlene @ 5:24 am

5 Emotional Roadblocks That Are Keeping You Fat

Are Your Weight-Loss Efforts Being Derailed by Years of Baggage?

Print

 

Eat less, move more is the advice touted to the overweight ad nauseam, as if it were really that simple.   I have been in the business of helping individuals take off unwanted kilos for more than 30 years. Although success usually does include cutting back on unnecessary calories and moving more, there are a myriad of other factors that are part of the equation. Sleep, stress, metabolic factors, genetics and body type can all affect how quickly or easily you lose weight. And, without a doubt, emotional factors have a huge impact as well.   I’m not a psychologist or a psychiatrist, and I would never attempt to analyse or prescribe solutions to a person who might have an emotional roadblock interfering with his or her weight loss goals. However, I can share with you some of the patterns and hindrances I’ve come across over many years of training and coaching my overweight clients. Perhaps a glimpse into these themes will help open your eyes to some hidden obstacles that have been holding you back.     Case #1: Whom would I be if I weren’t the fat, funny one? As long as John could remember, he was overweight. However, it never stood in the way of him having loads of friends and being happy. He could remember his primary school teachers telling his parents how enjoyable it was to have him in the classroom; he knew how to be funny without being disruptive. His parents would beam with pride as they shared the feedback with friends and family. In high school anduniversity, he had loads of friends. The girls adored him and thought of him as their trusted buddy and confidant. When broken-hearted by some other boy, they relied on John to cheer them up using his sense of humour.   Now, happily married with two kids, he loves overhearing their friends say, “Your dad is so funny!” When John’s doctor told him he needed to lose weight to control his rising blood pressure and elevated blood glucose levels, he hired me to help him. Having made several failed weight-loss attempts in the past, he seriously doubted his ability to succeed. Each week he would set goals around sensible eating and making time for evening walks after dinner. The week would start off great, but by Wednesday, he was slipping back into old unhealthy eating habits and making excuses not to take his walks.   Frustrated, he couldn’t seem to understand why he struggled to stick to his goals for more than a few days at a time even though he wanted to lose the weight so badly. One day I asked John, “If you were able to stick to your plan throughout the week, and you began to experience weight loss, what would that look like and feel like to you?”   I don’t know who was more shocked by his response, John or me, when he stated, “If I was to actually stick to my plan, I know I would lose the excess weight. I wouldn’t be fat anymore. That idea feels so strange. Whom would I be if I weren’t the fat, funny one?”   Case #2: Who am I to be perfect? Margaret had the kind of life that others envy. She was a brilliant economist, had a devoted and loving husband, two great kids who were excelling at school—even her dog was well-behaved and a joyful companion. Margaret and her husband travelled to exotic locations when on vacation and entertained friends often in their beautiful home. Being a compassionate, smart and insightful individual, family and friends came to her for advice all the time.   The only area of Margaret’s life that she did not seem to have under control was her weight. She carried 15 extra kilos on her body that she had been trying to shed for many years. When we worked together, she tearfully said, “I’ve got everything I could possibly want, except a body I am comfortable in. I know what I need to do, and often do exactly that. But after a while, I fall off track and begin to self-sabotage. I find myself eating junk when no one is watching, and telling myself I just don’t care. But I do care! This extra weight is making me miserable!”   I asked Margaret to spend some time visualizing herself as successful, to close her eyes and imagine a future where the self-sabotaging behaviour was no longer a problem, and she was living her life in the body she desired. I told her to think about and even journal about the thoughts and feelings that come up when doing her visualizations. A few weeks later Margaret reported, “At first it felt fabulous. I imagined being in form-fitting clothing that was beautiful, looking in the mirror and feeling proud, being lighter and more energetic. But when I imagined my friends seeing me, I began to think they would be put off by the ‘new’ me or feel intimidated. After all, who am I to be perfect?”   Case #3: What if I find out I’m just not that interesting? Bob was in his mid 40s when we began working together. He had an excellent job and was highly successful and respected, yet he still felt like a failure. Bob was unmarried and experiencing many moments of loneliness. He had always been overweight and extremely shy. Wanting desperately to find a woman with whom he could have a relationship, he attempted some online dating sites. Bob went on several first dates, but they never seemed to go any further than that. He was convinced women were turned off by his size. Bob thought that if he could lose the excess weight, it would increase his possibilities of women going out with him more than once, thus getting to know him better.   Despite being a highly motivated and creative goal-setter, he continued to fill lonely evenings with fattening junk foods. The kilos weren’t budging. When we explored the pros and cons of losing weight versus keeping things as is, Bob stated that “the advantage to not losing the weight is I can continue to use it as an excuse for striking out with women. If I were thin, and they still rejected me, I would find out that I’m really just not that interesting. That would feel much worse than them not liking me because I am fat!”   Case #4: I’m keeping my family safe. When Sue came to me for weight-loss coaching, she was concerned that she and her husband had steadily been gaining weight during their 15-year marriage. Particularly alarming was seeing two of her four children also show signs of rapid weight gain. Her own doctor and their paediatrician expressed concerns. She bought the groceries and cooked the meals, so Sue recognized the need to change her habits at home.   We worked together on planning healthier meals and snacks for her family. Although she made a few minor changes, there seemed to be a celebratory meal, holiday or guests visiting every week. At those times, Sue couldn’t get herself to cut back on the lavish meals and treats her family was accustomed to. Although  losing weight felt like an important goal, she couldn’t stand the thought of her family or guests feeling deprived.   I asked Sue to chat with me about the role food played in her family when she was growing up. Sue was the only daughter of two parents who grew up during the great depression. As a child, she was told stories about the years her parents had little to eat, and how her grandparents used food stamps and rations to put meals on the table. Far surpassing their parents’ lifestyle, her dad was a highly successful businessman and her mom a stay-at-home wife. Food and money were never issues. Holidays in her home were a gathering of grandparents, aunt, uncles, and cousins with tons of delicious food and treats, a tradition that Sue continued in her own home. Sue could remember her grandparents saying how lucky she was to live during a time when she could feel safe and secure that there would always be enough to eat. “Wow,” she exclaimed, “I guess I am just trying to keep my family safe with food!”   Case #5: Food is love. Lois was a chubby kid and grew to be an overweight adult. A bright, fun loving young woman with a promising career, she was concerned that her weight might stand in the way of advancement. She knew that to continue climbing the ladder, it would be necessary to get in front of management and customers more often. Feeling self-conscious because of her size, she noticed that she would stay quiet during meetings rather than speak up and share her great ideas. She decided that losing weight would increase her confidence and therefore advance her career.   When I asked her what she believed was her greatest obstacle to losing weight, Lois stated, “I feel happy when I indulge and miserable when I try to restrict myself. But of course, I feel more miserable after the fact. I tell myself I will abstain from the treats, but put them in front of me and I can’t resist them. I have no willpower!” When I asked her what she thought about when she was indulging, she realized most of the time she was reminiscing about her childhood. Lois’s dad left when she was only eight, so her Mom raised her alone. She remembered feeling sad and abandoned by her dad, and would cry often. Trying to cheer her up, her mom often took Lois out for ice cream or to the local store or bakery for treats. Those were her favourite times. Her mom unburdened by work or housekeeping, gave Lois her undivided attention, and was relaxed and fun to be with. Even if her Dad wasn’t around, Mom took care of her and she was loved through food!           Case #6: You can’t control me. Terry could not remember a time since university when she was not trying to lose weight. She had tried every diet imaginable. Despite having some success, she would always put back whatever kilos she had lost and then extra. When we started working together, she said this would be her last attempt. If she was not successful this time, she swore to give up trying.   We began with small lifestyle changes, building upon one another. It was slow and, at times, frustrating for Terry, but she began to consistently lose about half to one kilo a week. Terry incorporated walking into her daily routine, learned to recognise when she was no longer hungry and stop eating, and modified her favourite recipes to healthier versions. When we celebrated a year of working together and a 20 kg weight loss, I asked Terry why she thought this time she had succeeded.   “You never told me what I could or couldn’t eat. You helped me create a food plan that was flexible, and I could make decisions based on how I felt and what I thought I would enjoy,” she said. Terry began telling me about her parents, a topic we had never talked about before. They were well-meaning and quite loving but incredibly controlling. She grew up with strict curfews, rules around how much TV she was allowed to watch, how many hours a day she had to study, and when she was allowed to visit or talk on the phone with friends.   Being “health nuts,” her parents also had rigid restrictions regarding food. There was absolutely no junk food in the house, groceries were purchased at the health food store only and fried food and sugar were thought of as “poison.” When Terry went to friends’ homes, she would raid their fridges and pantries, indulging in all of the treats that were forbidden in her home. When she went off to the university, Terry purchased greasy foods in the cafeteria and always had dessert. At those times, always feeling that she was sneaking from her parents, she would think, “you can’t control me!”   From these stories, I hope you are able to see how often we have the best of intentions, yet struggle to reach our goals. Without an understanding of the reasons why we hold on to the very behaviours that keep us from getting where we so desperately want to go, sustained change will be incredibly difficult, if not impossible. A recent study showed that when doctors tell heart patients they will die if they don’t change their habits, only one in seven will be able to follow through successfully. Desire and motivation aren’t enough: even when it’s literally a matter of life or death, the ability to change remains maddeningly elusive.   Awareness is the first step toward breaking down the barriers. Once we are aware of why or what we are doing, and how it is in a sense protecting us and keeping us safe, we can begin taking small steps, or doing experiments to see what happens. For many, this is the road to success.   However, others will still struggle, and could benefit enormously from working with a professional. As an Accredited Practicing Dietitian, I recognize a few signs that will tell me my client needs some additional assistance in order to move forward. When clients come to their sessions week after week having made goals but not following through, feel as if their sabotaging behaviours are uncontrollable, or are constantly blaming their situation on the past, others or circumstances, it’s time to suggest working out what reasons are behind this behaviour.   So if your weight-loss journey seems more like an uphill battle that will never end, despite being highly motivated, do some thinking around what competing commitments you might be holding on to that can help you shed some light on your situation. In the meantime, call upon your own self-compassion and recognize that you are doing the best you can, and weight loss is indeed way more complicated than just eating less and moving more.

 

Message

Filed under: Messages — Arlene @ 5:21 am

 

 

Each day is a new start.  Each moment is a beginning.  You do not have to wait until Monday to get back onto a healthy lifestyle plan.  Now is the moment to eat sensibly and normally, today is the day to start doing more activity, and at this instant you must be positive! There is no way you can change what you did five minutes ago, nor can you predict what will happen tomorrow – but you can deal with now.

 

By doing what you need to do right now, you will feel better and make the most of each moment. As long as we are alive we must never give up on anything, we are always free to begin again.  Don’t go back to old habits, make a fresh start!

 

 

 

February 13, 2017

Vegetable Recipes

Filed under: Vegetables — Arlene @ 5:40 am

Asian greens and tofu salad

Ingredients (serves 6)                                                1 serve = 1 protein, 2 tsp fat

3 bunches (about 840g) snake beans, cut into 7cm lengths

2 bunches (about 500g) baby bok choy, quartered lengthways, washed

1 bunch coriander, leaves picked

2 x 300g pkts firm tofu, drained, cut crossways into 1cm-thick slices

250ml (1 cup) peanut oil

100ml soy sauce

5cm piece fresh ginger, peeled, finely grated

Method

Cook the snake beans in a large saucepan of salted boiling water for 2-3 minutes or until bright green and tender crisp. Use a slotted spoon to transfer to a colander and refresh under cold running water.

Cook the bok choy in the same saucepan of salted boiling water for 1 minute. Drain and refresh under cold running water.

Combine the snake beans, baby bok choy and coriander in a large bowl and gently toss until combined. Cover with plastic wrap and place in the fridge until required.

Place the tofu in a single layer in a large shallow glass or ceramic dish. Whisk together the peanut oil, soy sauce and ginger in a small bowl. Spoon the marinade over the tofu. Cover with plastic wrap and place in the fridge for 1 hour to marinate.

Preheat a barbecue grill or chargrill on high.

Use an egg lifter to transfer the tofu slices to a plate lined with paper towel to drain. Reserve the marinade.

Cook the tofu on preheated barbecue grill or chargrill for 2 minutes each side or until browned and heated through.

Place the snake bean mixture in a large serving bowl and drizzle with half the reserved marinade. Gently toss to combine. Add the tofu to the snake bean salad and drizzle with the remaining marinade. Serve immediately.

 

Asian-style slaw with soy and chilli dressing

Ingredients (serves 6)                        1 serve = 1 fat, 1 carbohydrate

1 bunch baby pak choy, leaves, separated, washed, finely shredded

2 carrots, peeled, cut into matchsticks

4 green shallots, ends trimmed, thinly sliced

130g (2 cups) bean sprouts, trimmed

1 x 100g pkt Chang’s fried noodles

Soy & chilli dressing

60ml (1/4 cup) rice wine vinegar

55g (1/4 cup) caster sugar

1 small fresh red chilli, deseeded, finely chopped

1 tbs soy sauce

Method

To make the soy & chilli dressing, combine the vinegar and sugar in a small saucepan over low heat and cook, stirring, for 2-3 minutes or until the sugar dissolves and the dressing thickens slightly. Add the chilli and stir until well combined. Transfer to a heatproof bowl and set aside for 15 minutes to cool. Stir in the soy sauce.

Meanwhile, combine the pak choy, carrot, shallot and bean sprouts in a large bowl.

Add the noodles to the pak choy mixture and pour over the dressing. Toss until well combined. Serve immediately.

 

Asian-style coleslaw with marinated tofu

Ingredients (serves 4)                       1 serve = 1 protein

1 Lebanese cucumber

1 large carrot, peeled

1/2 small (about 300g) Chinese cabbage (wombok) (see note)

200g marinated tofu (see note), thinly sliced (we used a teriyaki-flavoured tofu)

4 spring onions, finely shredded

1/2 cup each mint and coriander leaves

Dressing

2 tbs caster sugar

1/3 cup (80ml) rice vinegar

1 tbs light soy sauce

1/2 tsp sesame oil

Pinch of ground Szechuan pepper

Method

For the dressing, place sugar and vinegar in a small pan over low heat and stir for 1 minute until sugar dissolves. Increase heat to medium and gently simmer for 2-3 minutes until syrupy. Pour into a heatproof bowl, cool for 10 minutes, then stir in soy, sesame and Szechuan pepper.

Meanwhile, cut cucumber and carrot into thin matchsticks and place in a bowl. Finely shred cabbage and add to bowl with tofu, spring onion and herbs. Pour over the dressing and toss to combine, then serve.

Notes

Szechuan pepper, marinated tofu and Chinese cabbage (wombok), are available from Asian food shops and selected supermarkets.

 

Asparagus, bean and pine nut salad

Ingredients (serves 4)

2 tablespoons pine nuts

125g green beans, trimmed

1 bunch asparagus, trimmed

1/4 cup French dressing

Method

Preheat oven to 180°C/160°C fan-forced. Place pine nuts on a baking tray. Bake for 4 to 5 minutes or until golden.

Cook beans and asparagus in a saucepan of boiling water for 2 minutes or until just tender. Drain. Refresh under cold water.

Place pine nuts, beans and asparagus in a large bowl. Add dressing. Toss to combine. Serve.

Notes

Variation: You could use flaked almonds instead of pine nuts. Serve with grilled chicken, trout or tuna.

 

 

 

Asparagus & haloumi salad

Ingredients (serves 4)                       1 serve = 1 protein

1 1/2 tbs olive oil

2 bunches asparagus, woody ends trimmed

1 x 250g pkt haloumi cheese, drained, cut into 4 lengthways

60g baby mesclun

Freshly ground black pepper

Method

Heat 2 tsp of the oil in a large non-stick frying pan over medium-high heat. Add the asparagus and cook, stirring, for 4-5 minutes or until bright green and tender crisp. Transfer to a plate and cover with foil to keep warm.

Reheat pan over high heat. Cook the haloumi for 1 minute each side or until golden.

Divide mesclun and asparagus among serving plates.

Top with a slice of haloumi. Drizzle with the remaining oil and season with pepper.

 

Asparagus and Rocket Stir Fry      serves 4

750g asparagus                       1 Tblsp olive oil

2 cloves garlic, crushed           1 red capsicum, seeded, sliced

2 Tblsp balsamic vinegar                  2 Tblsp tomato paste

1 Tblsp water                                    125g rocket

Cut each asparagus spear into 3 pieces.

Heat oil in wok or large pan;  Stir fry asparagus, garlic and capsicum until almost tender.

Add combined vinegar, paste and water; stir fry until asparagus is just tender.

Add rocket, stir until just wilted.

 

Baked Bananas            serves 6                1 serve = 1 ½  carbohydrate

6 large firm ripe bananas                            1 cup sultanas

1/3 cup chopped pecan nuts             1 cup maple syrup

1 Tblsp rum (optional)                     1 tsp vanilla essence

½ tsp cinnamon

Preheat oven to 180 degrees centigrade.

Spray a baking dish with non-stick cooking spray.  Peel bananas and place in the baking dish.  Scatter the sultanas and chopped pecan nuts into the dish.

Mix together the maple syrup, rum and vanilla essence, and pour over the bananas.  Sprinkle the cinnamon over the top and bake for 25 minutes, basting occasionally, until the bananas are golden.

Serves 6

 

Baked Ricotta with Roasted Capsicum Salad

200grams low fat ricotta cheese

2 Tablespoons finely grated Parmesan cheese

1 egg beaten lightly

1 teaspoon coarsely chopped sage fresh

3 fresh bay leaves chopped coarsely

2 medium red capsicums

2 medium yellow capsicums

250 grams mesclun

¼ cup balsamic vinegar

1 Tablespoon olive oil

1 Tablespoon honey

 

Preheat oven to 160 degrees centigrade.

Oil eight holes of a 12-hole 1/3-cup non-stick muffin pan.  Combine cheeses and egg in small bowl.  Divide ricotta mixture among prepared holes; sprinkle with combined herbs.

Place muffin pan in large baking dish; add enough boiling water to come halfway up side of pan.  Bake ricotta, uncovered, in moderately slow oven about 30 minutes, or until set.  Stand 10 minutes before turning ricottas out.

Meanwhile quarter capsicums; remove and discard seeds and membranes.  Roast under grill or in very hot oven, skin-side up, until skin blisters and blackens.  Cover capsicum pieces with plastic or paper 5 minutes.  Peel away skin; slice capsicum and mesclun in large bowl with combined remaining ingredients.  Divide salad among serving plates; top each with two baked ricottas.

 

Serves 4                         1 serve = 1 protein

 

 

BANANA HEALTH SMOOTHIE

2 cups skim milk                               2 ripe bananas, chopped

½ teaspoon ground cinnamon           2 teaspoons honey

1 tablespoon wheatgerm                             4 ice-cubes

  1. Blend all ingredients until smooth.

Serves 2                                            1 serve = 1 carbohydrate

 

Baked spring rolls

Ingredients                                                     Serve 4 (1 serve = 1 carbohydrate)

80g cellophane (mung bean) noodles              5 dried shiitake mushrooms

225g can water chestnuts, drained, rinsed, finely chopped

2 cups finely shredded wombok (Chinese cabbage)

2 carrots, peeled, coarsely grated                    65g (1 cup) fresh bean sprouts, ends trimmed

4 shallots, ends trimmed, thinly sliced            1/3 cup chopped fresh coriander

1 tablespoon finely grated fresh ginger          2 tablespoons fish sauce

1 tablespoon caster sugar                                Pinch of white pepper

20 (21.5 x 21.5cm) frozen spring roll wrappers, thawed

Olive oil spray                                                 Baby cos lettuce leaves, to serve

Fresh mint leaves, to serve

Poonsin Vietnamese Dipping Sauce for Spring Rolls, to serve (I use sweet chilli sauce)

Method

Place noodles and mushrooms in separate heatproof bowls. Cover with boiling water. Set aside for 10 minutes to soak. Drain. Remove stems from the mushrooms and discard. Finely chop mushrooms. Use kitchen scissors to cut noodles into short lengths. Combine noodles, mushroom, water chestnut, wombok, carrot, bean sprouts, shallot, coriander, ginger, fish sauce, sugar and white pepper in a bowl.

Preheat oven to 200°C. Line a baking tray with non-stick baking paper. Place 1 spring roll wrapper in a diamond shape on a work surface. Spoon 2 tablespoonfuls of mushroom mixture across lower corner. Brush top corner with water. Fold in the sides and roll up to enclose filling. Place on the prepared tray. Repeat with remaining spring roll wrappers and mushroom mixture.

Spray spring rolls with oil. Bake for 10 minutes. Turn. Spray with oil. Bake for 15 minutes or until lightly golden.

Cut spring rolls in half crossways. Serve with lettuce, mint and sauce.

 

Baked vegetables al forno

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Ingredients

2  yellow capsicums, cut into 3cm pieces

2 red capsicums, cut into 3cm pieces

450g butternut, seeds removed, cut into 3cm pieces

2 red onions, skin on, cut into wedges

2 brown, skin on, cut into 5mm-thick sliced

1 large kumara, peeled, cut into wedges

½ cup extra-virgin olive oil

2 garlic cloves, finely chopped

6 thyme sprigs

 

Method

Step 1

Preheat oven to 190C and grease two large baking trays.

Step 2

Place all the vegetables on the trays. In a small bowl, mix the olive oil and garlic, pick the leaves from three thyme sprigs and add to the oil.

Step 3

Drizzle over the vegetables, season with salt and pepper, scatter with the remaining thyme sprigs.

Step 4

Bake for 40 minutes until the vegetables are cooked and golden at the edges. Serve hot or at room temperature.

 

 

 

 

Barbecued mushrooms with feta

Ingredients (serves 4)                       1 serve = ½ protein

300g fresh shiitake mushrooms, halved if large

200g swiss brown mushrooms, halved if large

300g oyster mushrooms, halved if large

1 tbs olive oil

2 garlic cloves, crushed

1/3 cup (80ml) balsamic vinegar

150g mixed salad leaves (such as frisee, mizuna and rocket)

1/2 cup flat-leaf parsley leaves

75g reduced-fat feta, crumbled

Method

Place the mushrooms in a bowl with the olive oil, garlic and 1/4 cup (60ml) of the balsamic vinegar, and toss to coat mushrooms in the mixture.

Heat a lightly oiled chargrill over high heat. When hot, add the mushrooms in batches and cook for 3-4 minutes, tossing occasionally, until cooked all over.

Place salad and parsley leaves in a bowl with the remaining tablespoon of balsamic vinegar, then toss to combine.

Divide the salad among plates, then top with mushrooms and feta.

 

Barbecued pumpkin, red onion and spinach salad

Ingredients (serves 12)                      1 serve = 1 protein, 1 carb

1 (about 1.5kg) butternut pumpkin, quartered lengthways, peeled, seeded, thinly sliced

1/4 cup (60ml) extra virgin olive oil

3 red onions, cut into wedges

300g baby spinach leaves

200g feta, crumbled

1 tbs wholegrain mustard

2 tbs red wine vinegar

Method

Preheat a barbecue on medium. Brush the pumpkin slices with a little of the oil and season with salt and pepper. Cook on barbecue for 1 minute each side or until tender. Transfer to a plate. Add onion to the barbecue and cook, turning, for 2 minutes or until it softens. Remove from heat.

Place the spinach, feta, pumpkin and onion in a large serving bowl. Combine the mustard, vinegar and remaining oil in a screw-top jar and shake until well combined. Drizzle over the salad and serve immediately.

 

Bean and roast vegetable salad

(serves 6)

1 medium red capsicum, thickly sliced          1 medium yellow capsicum, thickly sliced

2 zucchini, cut diagonally 1cm-thick slices     100g button mushrooms, halved

1 medium red onion, cut into wedges            1 tablespoon olive oil

2 tablespoons balsamic vinegar                     2 garlic cloves, crushed

250g cherry tomatoes                                    200g green beans, trimmed

2 tablespoons pine nuts, toasted

Method

Preheat oven to 200°C/180°C. Place capsicum, zucchini, mushrooms and onion in a large baking dish. Combine oil, vinegar and garlic in a bowl. Drizzle over vegetables. Toss to coat.

Roast for 20 minutes. Add tomatoes. Roast for 15 minutes or until vegetables are tender and tomatoes are starting to collapse.

Meanwhile, bring a large saucepan of water to the boil over high heat. Cook beans for 3 minutes or until bright green and just tender. Drain. Refresh in a bowl of iced water. Drain. Pat dry with paper towel.

Add beans to vegetable mixture. Toss to combine. Sprinkle with pine nuts. Season with salt and pepper. Serve.

Notes

Serves 6 as a side.

 

Barbecued corn with tomato and almond salad

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Ingredients

200g cherry tomatoes

1 eschalot, halved, thinly sliced

2 Tblsp olive oil, plus extra to brush

1 Tblsp red wine vinegar

4 fresh corn on the cobs, husks removed

½ cup basil leaves

 

Step 1

Combine the tomato, eschalot, oil and red wine vinegar in a bowl, season with sea salt and freshly ground black pepper, cover and refrigerate until ready to use.

Step 2

Halve the corn cobs through the core, then cut each piece in two. Brush the corn liberally with olive oil, and sprinkle with sea salt and freshly ground black pepper.

Step 3

Cook the corn pieces, kernel-side down, on a heated chargrill pan or barbecue for 5 minutes until charred slightly, then turn and cook for a further 5 minutes or until the kernels are tender.

Step 4

Meanwhile, add the basil leaves and toasted almonds to the tomato mixture, then toss to combine.

Step 5

Divide the corn among plates, top with salad and serve immediately.

 

 

 

Beetroot, hazelnut and ricotta salad

Ingredients (serves 4)                       1 serve = 1 protein

850g can whole baby beets, drained, halved

1/2 cup dry-roasted hazelnuts, chopped

1/2 small red onion, thinly sliced

250g baked ricotta cheese, thinly sliced

60g mixed salad leaves

1 tablespoon olive oil

Method

Place beets, hazelnuts, onion, ricotta and salad leaves in a bowl. Toss to combine. Divide between plates. Drizzle with oil. Serve.

 

 

Beetroot and chickpea salad

Ingredients (serves 6)                                 1 serve = 1 protein

1 bunch baby beetroot                                1 tablespoon extra virgin olive oil

1 tablespoon balsamic vinegar                             1/4 teaspoon Dijon mustard

1 garlic clove, peeled and halved                          80g baby English spinach leaves

400g can chickpeas, rinsed and drained               1 red onion, cut into thin wedges

100g reduced fat fetta

Method

Preheat oven to 200°C. Wash beetroot and trim stems and roots, reserving any small beetroot leaves.

Wrap beets in a large sheet of foil and bake for 1 hour, or until the largest beetroot is tender when tested with a fork.

Combine olive oil, vinegar, mustard and garlic in a small screw-top jar. Shake to combine. Leave to stand for at least 15 minutes. Remove and discard garlic.

Carefully unwrap beetroot. Leave until cool enough to handle. Peel off skin (wear rubber gloves to avoid staining your hands). Cut into quarters, or halves for the smaller ones.

Combine spinach leaves, reserved beetroot leaves, chickpeas and onion in a large bowl. Add dressing and toss to combine. Divide between serving plates, top with beetroot, then crumble fetta over the top. Sprinkle with freshly ground black pepper and serve immediately.

 

Bocconcini, tomato & basil salad

Ingredients (serves 8)                       1 serve = 1 protein, 1 fat

2 tbs extra virgin olive oil                           1 1/2 tbs balsamic vinegar

1 garlic clove, crushed                       1 tsp caster sugar

600g ripe tomatoes, cut into thin wedges

1 x 220g ctn baby bocconcini, drained, torn in half

1 cup fresh basil leaves, large leaves torn

Method

Place the oil, vinegar, garlic and sugar in a small screw-top jar. Season with salt and pepper. Shake until well combined.

Arrange the tomato and bocconcini in a shallow serving dish. Top with the basil. Drizzle over the dressing to serve.

 

BROCCOLI CORN SOUP

750g broccoli florets                                        3 potatoes, chopped

1 onion, chopped                                             1 tablespoon chopped fresh parsley

2 cups vegetable stock                                     2 cup skim milk

1 x 440g can creamed corn                              ½ teaspoon Moroccan seasoning

salt and pepper to taste

  1. Combine broccoli, potatoes, onion, parsley and stock in a pan. 2. Bring to boil; simmer, covered, for about 25 minutes or until potatoes are tender.
  2. Blend broccoli mixture, in batches, until smooth. Return to pan; stir in milk, corn, seasoning and salt and pepper. Stir over heat until hot.

Serves 4                                                           1 serve = 1 carbohydrate

 

Burghul, tomato and bean salad in lettuce cups

Ingredients (serves 4)                        1 serve = 1 protein

1/4 cup (40g) burghul (cracked wheat)

200g grape tomatoes, thinly sliced

2 salad onions, thinly sliced

2 tbs roughly chopped mint leaves

1/2 cup roughly chopped chervil or flat leaf parsley

2 tbs lemon juice

2 tsp olive oil

400g can soy beans, rinsed, drained

4 large butter lettuce leaves

Method

Place the burghul in a bowl, pour over 1/2 cup (125ml) boiling water, and soak for 10 minutes. Drain well, then use your hands to squeeze out any excess moisture.

Place the brughul, in a large bowl with the tomatoes, onion, mint, chervil or parsley, lemon juice, oil and beans. Season to taste with salt and pepper, then toss well.

Place a lettuce leaf on each plate, spoon the burghul mixture on top and serve.

Notes

Burghul and canned soy beans are available from selected supermarkets and health food shops. Chervil is available from selected greengrocers.

 

Carrot soup

Ingredients (serves 4)

1 tablespoon olive oil

1 leek, halved lengthways, thinly sliced

6 carrots, peeled, chopped

4cm piece ginger, peeled, grated

2 cups salt-reduced vegetable stock

2 cups water

yoghurt, dill, and toast, to serve

Method

Heat oil in a large saucepan over medium heat. Add leek, carrots and ginger. Cook, uncovered, stirring occasionally, for 8 minutes, or until vegetables start to soften.

Add stock and water to saucepan. Cover. Bring to the boil. Reduce heat to medium-low. Simmer, covered, for 20 minutes, or until carrots are very tender.

Remove from heat. Set aside to cool slightly. Process or blend soup until smooth. Return to saucepan. Heat over medium-high heat until hot. Season with salt and pepper.

Ladle soup into bowls. Top with tablespoon yoghurt (optional) and dill. Serve with toast.

 

Carrot and ginger soup with yoghurt

Serves 4                                                                               1 serve = 1 carbohydrate

Ingredients

Olive oil spray

1 large brown onion, coarsely chopped

2 garlic cloves, crushed

2 tsp finely grated fresh ginger

2 tsp ground cumin

500g sweet potato (kumara), peeled, coarsely chopped

4 large (about 600g) carrots, peeled, coarsely chopped

1L (4 cups) water

1 tsp Massel Salt Reduced Chicken Style stock powder

130g (1/2 cup) low-fat natural yoghurt

Chopped fresh chives, to serve

Method

Step 1

Heat a large saucepan over medium heat. Spray with olive oil spray. Add the onion and cook, stirring occasionally, for 5 minutes or until soft. Add the garlic, ginger and cumin. Cook, stirring, for 1-2 minutes or until aromatic.

Step 2

Add the sweet potato, carrot, water and stock powder. Increase heat to high. Bring to the boil. Cover and reduce heat to low. Cook for 15-20 minutes or until the vegetables are soft. Set aside to cool slightly.

Step 3

Place half the sweet potato mixture in the jug of a blender. Blend until smooth. Transfer the soup to a clean saucepan. Repeat with the remaining sweet potato mixture. Place the soup over low heat and stir until heated through. Season with pepper.

Step 4

Ladle the soup among serving bowls. Top with yoghurt and chives to serve.

 

 

Carrot and apple salad

Ingredients (serves 4)                                                   1 serve = ½ protein; ½ carbohydrate

100g (1 cup) walnut kernels

6 carrots, cut into matchsticks

1 green apple, peeled, cut into matchsticks

125ml (1/2 cup) fresh lemon juice

65g (1/3 cup) sultanas

60ml (1/4 cup) olive oil

1 tbs honey

Method

Preheat oven to 180°C. Place the walnuts on a baking tray. Bake for 5 minutes. Cool.

Place the carrot and apple in a bowl. Add half the lemon juice and toss to combine. Stir in the walnuts and sultanas.

Combine oil, honey and remaining lemon juice in a screw-top jar. Season with salt and pepper. Drizzle over salad. Toss to combine.

 

Broccoli and lentil salad with chilli and pine nuts

Ingredients (serves 4)                                     1 serve = 1 protein

600g broccoli, trimmed, cut into florets                        400g can brown lentils, rinsed, drained

2 tsp balsamic vinegar                                                 1 tbs olive oil

6 shallots, ends trimmed, thinly sliced                         1 long fresh red chilli, deseeded, finely chopped

2 garlic cloves, thinly sliced                             75g baby spinach leaves

2 tbs toasted pine nuts

Method

Cook the broccoli in a large saucepan of boiling water for 3-4 minutes or until bright green and tender crisp. Refresh under cold running water. Drain.

Place the lentils in a bowl. Whisk together the vinegar and 2 teaspoons of olive oil. Add to lentils. Stir to combine.

Heat the remaining oil in a large non-stick frying pan over medium heat. Add the shallot, chilli and garlic. Cook, stirring, for 1 minute or until aromatic. Add the broccoli and cook, stirring occasionally, for 2 minutes or until heated through and the broccoli is coated in the shallot mixture.

Add the broccoli mixture and spinach to the lentil mixture. Season with pepper. Toss to combine.

Divide the salad among serving bowls. Sprinkle with the pine nuts to serve.

 

 

 

Carrot & ginger soup with yoghurt

Ingredients (serves 4)                       1 serve = 1 protein

Olive oil spray

1 large brown onion, coarsely chopped

2 garlic cloves, crushed

2 tsp finely grated fresh ginger

2 tsp ground cumin

500g sweet potato (kumara), peeled, coarsely chopped

4 large (about 600g) carrots, peeled, coarsely chopped

1L (4 cups) water

1 tsp Massel Salt Reduced Chicken Style stock powder

130g (1/2 cup) low-fat natural yoghurt

Chopped fresh chives, to serve

Method

Heat a large saucepan over medium heat. Spray with olive oil spray. Add the onion and cook, stirring occasionally, for 5 minutes or until soft. Add the garlic, ginger and cumin. Cook, stirring, for 1-2 minutes or until aromatic.

Add the sweet potato, carrot, water and stock powder. Increase heat to high. Bring to the boil. Cover and reduce heat to low. Cook for 15-20 minutes or until the vegetables are soft. Set aside to cool slightly.

Place half the sweet potato mixture in the jug of a blender. Blend until smooth. Transfer the soup to a clean saucepan. Repeat with the remaining sweet potato mixture. Place the soup over low heat and stir until heated through. Season with pepper.

Ladle the soup among serving bowls. Top with yoghurt and chives to serve.

 

Caprese salad

This traditional caprese salad shines in the simplicity of the ingredients.

Ingredients (serves 2)              1 serve = 1 protein

2 large ripe tomatoes, thickly sliced

1 large fresh mozzarella or bocconcini ball, thickly sliced

Handful of fresh basil leaves

1/4 cup (60ml) Jingilli Extra Virgin

Olive Oil

Method

Overlap the tomato and cheese slices on a serving plate. Scatter over the basil leaves, then drizzle over the olive oil. Season to taste with salt and pepper.

 

 

Carrot and radish salad

Ingredients (serves 6)                                    1 serve = 1 tsp fat

60ml (1/4 cup) olive oil                      60ml (1/4 cup) fresh lemon juice

2 garlic cloves, finely chopped           1 tbs honey

1 tsp ground cumin                             1 tsp mild paprika

1/4 tsp ground cinnamon                   1/4 tsp rosewater essence (optional) (see note)

3 carrots, peeled, thinly sliced crossways

1 bunch radish, ends trimmed, thinly sliced

1 cup fresh mint leaves, torn

Method

Whisk oil, lemon juice, garlic, honey, cumin, paprika, cinnamon and rosewater, if desired, in a bowl. Season with salt and pepper.

Combine the carrot and radish in a large bowl.

Add dressing and mint to the salad. Toss to combine. Serve.

Notes

Although optional, rosewater adds a delicate fragrance to this dish.

Make it ahead: Prepare to the end of step 1 up to 1 day ahead. Store in an airtight container in the fridge. Continue to the end of step 2 up to 3 hours ahead. Cover and store in the fridge. Continue from step 3 just before serving.

 

 

Cauliflower, chickpea, tomato & coriander curry

Looking for interesting, healthy ways to increase your vegie intake? Do it Indian style with this bright and spicy meal. Spring vegies and stir-fried spices give this low-fat curry loads of flavour.

Ingredients (serves 4)                       1 serve = 1 protein

Olive oil spray                                  1 red onion, halved, cut into thin wedges

2 garlic cloves, crushed

2 long fresh green chillies, halved, deseeded, finely chopped

1 tsp cumin seeds, lightly crushed (see tip)          2 tsp ground coriander

1/2 tsp ground turmeric                              500g cherry tomatoes, halved

500g cauliflower, trimmed, cut into florets          125ml (1/2 cup) water

1 x 400g can chickpeas, rinsed, drained     200g green beans, cut into 3cm lengths

2 tbs chopped fresh coriander                    Steamed basmati rice, to serve

Fresh coriander leaves, to serve

Method

Spray a wok or large non-stick frying pan lightly with olive oil spray. Heat over medium-high heat. Add the onion and stir-fry for 3 minutes or until light golden. Add the garlic, chilli, cumin seeds, ground coriander and turmeric. Stir-fry for 1 minute or until aromatic.

Stir in the tomato, cauliflower and water. Bring to the boil. Reduce heat to low. Simmer, covered, for 6 minutes.

Stir in the chickpeas and beans. Simmer, covered, for 3 minutes or until beans are bright green and tender crisp.

Stir in the chopped coriander and season with pepper. Divide the rice and curry among serving bowls. Top with coriander leaves to serve.

Notes & tips

Use a mortar and pestle, or the end of a rolling pin, to crush the cumin seeds.

 

Chargrilled vegetable and bocconcini salad

Ingredients (serves 4)              1 serve = 1 protein, 2 tsp oil

2 eggplants, cut into 1cm-thick slices

2 zucchini, sliced lengthways

1 large yellow capsicum, halved, deseeded, thickly sliced

3 tomatoes, cut into 1cm-thick slices

olive oil cooking spray

180g baby bocconcini, drained, sliced

1/2 cup kalamata olives, pitted, halved

1 tablespoon extra virgin olive oil

crusty bread, to serve

Method

Place eggplant into a sieve. Sprinkle with salt. Set aside for 20 minutes. Rinse and pat-dry. Spray vegetables with oil. Season with salt and pepper.

Preheat a barbecue grill on medium-high heat. Cook eggplant, zucchini and capsicum for 2 to 3 minutes each side, or until tender. Transfer to a heat-proof dish. Cook tomatoes for 30 seconds each side. Remove to a plate.

Arrange vegetables, bocconcini and olives on plates. Season. Drizzle each plate evenly with oil. Serve with bread.

Chickpea Salad with Lemon, Parmesan, and Fresh Herbs

The beauty of this basic recipe is that it can be tweaked in numerous ways. For a spicy version, add some sriracha sauce. Try swapping out the lemon juice for lime juice and use feta cheese instead of Parmesan and mix in some chopped fresh coriander and chopped red onion or shallot. For a curried chickpea salad, leave out the Parmesan and add curry powder to taste, dried currants, sliced green onions, and shredded carrots.

 

Ingredients

400g can chickpeas (garbanzo beans), rinsed, drained

2 tablespoons chopped fresh basil

2 tablespoons chopped fresh Italian parsley

2 tablespoons fresh lemon juice

4 teaspoons extra-virgin olive oil

1 small garlic clove, pressed

1/3 cup (packed) freshly grated Parmesan cheese

Coarse salt

 

Preparation

Combine rinsed and drained chickpeas, chopped fresh basil, chopped Italian parsley, fresh lemon juice, extra-virgin olive oil, and pressed garlic clove in medium bowl. Add grated Parmesan cheese and toss gently to blend all ingredients thoroughly. Season chickpea salad to taste with coarse kosher salt and freshly ground black pepper. DO AHEAD: Chickpea salad can be made 4 hours ahead. Cover and refrigerate. Serve salad chilled or at room temperature.

 

 

 

Chickpea salad

Ingredients                              1 serve = protein

400g can chickpeas, drained             3 spring onions, sliced

1 green capsicum, sliced                    2-3 sticks celery, diced

1 carrot, grated                        1/2 cup fresh coriander

2 handfuls bean sprouts

Dressing:                                 salt and pepper

1 dessertspoon sesame oil                 tabasco to taste

1/4 cup lemon juice                           thumb-sized piece fresh ginger, grated

1 clove garlic                                     1 dessertspoon sesame seeds, toasted

Instructions

Combine dressing ingredients and mix well. Set aside. Chop all the vegetables and combine in a large bowl. Add the dressing and use your hands to mix together.

This is great by itself as a light meal or serve with grilled chicken, fish or steak for a substantial dinner.

 

Chickpea tagine with figs

Ingredients

2 tsp olive oil                                                                      1 onion, chopped

2 garlic cloves, finely chopped                                    2 tsp Moroccan spice mix (see note)

2 x 400g cans chickpeas, rinsed, drained                                400g can chopped tomatoes

2 cups (500ml) salt-reduced vegetable stock       2 zucchini, chopped

175g green beans, trimmed, halved                        1/2 cup (100g) chopped dried figs

2 cups (400g) couscous                                                  2 tbs chopped coriander leaves

1 tbs harissa

Method

Step 1

Heat oil in a saucepan over medium heat. Add onion, garlic, spice mix and some salt and pepper, and cook, stirring, for 5 minutes until soft. Stir in chickpeas, tomato and stock. Bring to the boil, then cover, reduce heat to low and simmer for 10 minutes. Add the zucchini, beans and figs and cook for a further 5-8 minutes until the vegetables are tender.

Step 2

Meanwhile, place the couscous in a large heatproof bowl and pour over 2 cups (500ml) boiling water. Cover the bowl with a clean tea towel. Set aside for 5 minutes, then fluff up with a fork.

Step 3

Divide couscous and vegetable tagine among plates, garnish with coriander then serve with harissa, if desired.

Serves 6                                                                               1 serve = 1 protein, 2 carbohydrates

 

Chickpea and feta salad

Ingredients (serves 4)                                     1 serve = 1 protein

4 lavash breads, each cut into 8 wedges

olive oil cooking spray

2 Lebanese cucumbers, diced

3 green onions, thinly sliced

250g cherry or grape tomatoes, halved

400g can chickpeas, drained, rinsed

1 cup flat-leaf parsley, roughly chopped

2 tablespoons mint, finely chopped

125g Greek feta, roughly chopped

2 tablespoons extra virgin olive oil

Method

Preheat a grill on medium-high heat. Lightly spray both sides of bread with oil. Place onto grill tray. Grill bread, turning once, until crisp. Set aside.

Place cucumbers, onions, tomatoes, chickpeas, parsley, mint and feta into a large bowl. Drizzle with oil. Season with salt and pepper. Gently toss to combine.

Arrange grilled bread on serving plates. Top with salad. Serve immediately.

 

 

CHICKPEA CASSEROLE                  SERVES 4                  1 serve = 1 protein, 1 carbohydrate

1 cup spiral pasta                     2 teaspoons oil                         1 small onion, chopped

1 clove garlic, crushed             400g can crushed tomatoes      310g can chickpeas, drained

2 Tblspfruit chutney                1 tsp Worcestershire sauce       1 tablespoon chopped fresh parsley1 1 small carrot, thinly sliced   200g broccoli, chopped

  1. Add pasta to a large pan of boiling water; boil until just tender; drain well.
  2. Heat oil in a pan; add onion and garlic, cook until soft. Stir in undrained tomatoes, chickpeas, chutney and sauce. Simmer, uncovered, for about 10 minutes, or until liquid is reduced by about one-third. 3. Stir in parsley, carrot and broccoli. Bring to boil, simmer for about 5 minutes, or until vegetables are tender. Add pasta, stir over heat until warmed through.

 

 

Chilled cucumber soup

Ingredients (serves 4)             

4 Lebanese cucumbers, ends trimmed, coarsely chopped

390g (1 1/2 cups) Vaalia low-fat natural yoghurt

1/2 cup shredded fresh mint

2 green shallots, ends trimmed, thinly sliced

1 tbs finely grated lemon rind

60ml (1/4 cup) fresh lemon juice

Salt & freshly ground black pepper

Method

Place cucumber, yoghurt, mint, green shallot, lemon rind and lemon juice in the jug of a blender and blend until almost smooth. Taste and season with salt and pepper.

Transfer to a large bowl and place in the fridge for 1 hour to chill.

 

Chunky tomato, celery and bean soup

Ingredients (serves 4)                        1 cup = 1 carbohydrate

2 tbs olive oil, plus 1 tbs extra to drizzle

1 large onion, finely chopped

2 celery stalks, finely chopped

1 tbs chopped fresh rosemary leaves

2 garlic cloves, finely chopped

2 x 400g cans cannellini beans, rinsed, drained

2 cups (500ml) chicken or vegetable stock

5 tomatoes (750g total), chopped

2 tbs chopped flat-leaf parsley leaves

Method

Heat oil in a large pan over medium heat. Add onion, celery, rosemary and garlic and stir for 5 minutes until vegetables soften. Add beans, stock and tomatoes. Season with salt and pepper, bring to the boil over high heat, then reduce heat to low, cover and gently simmer for 15 minutes or until thickened. Stir in parsley, then spoon soup into bowls.

 

Chinese broccoli with oyster sauce

Ingredients

bunches gai lan (Chinese broccoli), washed

60ml (1/4 cup) oyster sauce

1 garlic clove, crushed

1 1/2 tbs light soy sauce

1 tsp caster sugar

1 tbs vegetable oil

2 tsp sesame oil

 

Method

Step 1

Cut the gai lan stems from the leaves. Cut the stems in half lengthways. Cut the leaves in half crossways.

Step 2

Combine the oyster sauce, garlic, soy sauce and sugar in a small bowl, and stir until the sugar dissolves.

Step 3

Cook the gai lan stems and leaves in a large saucepan of boiling water for 2-3 minutes or until bright green and tender crisp. Refresh under cold running water. Drain. Transfer to a serving platter.

Step 4

Heat the vegetable oil and sesame oil in a saucepan over high heat for 30 seconds. Pour over the gai lan. Drizzle over the oyster sauce mixture and serve.

 

 

 

CORN AND SPINACH SHORT SOUP

4 cups vegetable stock                                    4 cups water

2 x 310g cans creamed corn                            1 clove garlic, crushed

2 tablespoons light soy sauce                          4 spring onions, finely sliced

80g baby spinach leaves

WONTONS

2 spring onions, finely sliced                          1 clove garlic, crushed

60g tofu                                                          ¼ cup chopped parsley leaves

16 wonton wrappers                                       1 egg, lightly beaten

  1. Place stock, water, corn, garlic and sauce in a large pan. Bring to boil; simmer, uncovered, for 10 minutes. Stir in spring onions and spinach.
  2. Wontons. Process spring onions, garlic, tofu and parsley in a food processor until combined. Spoon a teaspoon of mixture into center of each wrapper. Brush edges with egg, gather at the top to form punches; pinch to seal.
  3. Cook wontons in a pan of boiling water for about 10 minutes or until they float to the top; drain.
  4. Divide hot soup among four bowl with four wontons in each.

Serves 4                       1 serve = 1 protein, 1 carbohydrate

 

Crunchy vegetable stir-fry with oyster sauce

Ingredients

1 1/2 tablespoons sunflower oil

2 garlic cloves, thinly sliced

4 spring onions, cut into 3cm lengths

2 bunches broccolini, stems trimmed, halved lengthways

1 bunch asparagus, ends trimmed, halved

200g snow peas, trimmed

4 small zucchini, cut into chunks

1/3 cup (80ml) oyster sauce

1/3 cup roughly chopped coriander

1 long red chilli, thinly sliced

Lime wedges, to serve

Method

Heat the oil in a wok over high heat. Stir-fry the garlic and spring onion for 30 seconds. Add the broccolini, asparagus, snow peas and zucchini, then stir-fry for 1 minute. Add 1/4 cup (60ml) warm water and stir-fry for 2 minutes until the vegetables are bright green and almost tender. Add the oyster sauce, chopped coriander and sliced chilli, then stir-fry for a further 30 seconds or until heated through. Serve immediately, with lime wedges to squeeze.

 

 

CREAMY MUSHROOM SOUP

SERVES 4                                        1 serve = 2 tsp fat

2 teaspoons oil                                           2 medium onions, chopped

3 cloves garlic, crushed                     500g flat mushrooms, chopped

1 litre (4-cups) vegetable stock                   2 tablespoons Worcestershire sauce

1/4 cup reduced-fat cream                          1 tablespoon chopped fresh thyme

salt and pepper to taste

  1. Heat oil in a large pan, add onions and garlic; cook, stirring, until soft. Add mushrooms, cook, covered, stirring occasionally, for 10 minutes.
  2. Add stock and sauce; simmer, uncovered, for about 5 minutes, or until mushrooms are tender; cool slightly.
  3. Blend soup, in batches, until smooth. Return to same pan with cream; stir over heat, until hot. Stir in thyme then season with salt and pepper.

 

Eggplant, zucchini and goat’s cheese salad

Ingredients (serves 4)              1 serve = 1 protein, 1 fat

1 large eggplant, trimmed, cut into 1cm-thick slices

3 zucchini, trimmed, thinly sliced lengthways

2 red capsicums, quartered, seeded

1/4 cup (60ml) extra virgin olive oil

2 tsp cumin seeds

1 bunch mint, leaves picked

100g goat’s cheese, crumbled

1/2 cup (80g) toasted pine nuts

1 tbs sherry vinegar

Char-grilled crusty bread, to serve

Method

Preheat a barbecue or char-grill pan on high. Brush the eggplant, zucchini and capsicum with 2 tablespoonfuls of the oil and sprinkle with cumin seeds. Season with salt and pepper. Add a quarter of the vegetables to the grill and cook for 1-2 minutes each side or until charred and tender. Transfer to a bowl. Repeat in 3 more batches with remaining vegetables.

Add the mint, goat’s cheese and pine nuts and gently toss to combine. Place on serving plates. Whisk the vinegar and remaining oil in a bowl. Drizzle over the salad. Serve with char-grilled crusty bread, if desired.

Notes

If you aren’t a fan of goat’s cheese, substitute with another soft, crumbly cheese such as feta. Or try grilled haloumi.

 

FARMHOUSE SOUP

2 teaspoons oil                                  1 leek, sliced

1 clove garlic, crushed                       1 stick celery, chopped

1 medium carrot, diced                     500g pumpkin, peeled, chopped

1 parsnip, peeled, chopped               1 litre beef stock

1 x 400g can brown lentils, undrained

1 x 400g diced tomatoes, undrained

1 tablespoon chopped fresh basil

2 tablespoons grated parmesan cheeese

  1. Heat oil in a large pan. Add leek, garlic, celery, carrot, pumpkin and parsnip in a large pan; cook, stirring, until vegetables are tender.
  2. Add stock, lentils and tomatoes. Simmer, covered, for about 20 minutes. Stir in basil.
  3. Serve soup sprinkled with grated cheese.

SERVES 4                                        1 serve = 1 carbohydrate

 

Fast winter soup

Ingredients (serves 2)              1 serve = 1 carbohydrate

1 tbs olive oil                                    1 onion, chopped

1 long red chilli, seeds removed, finely chopped

1 celery stalk, chopped            1 carrot, chopped

1 tsp ground cumin                           1 tsp ground coriander

1 cup red lentils, rinsed, drained       1L (4 cups) chicken or vegetable stock

Low-fat natural yoghurt, to serve

Method

Heat the olive oil in a large saucepan over medium heat, add the onion, chilli, celery and carrot and cook for 2-3 minutes.

Add cumin and coriander and cook, stirring, for a further minute.

Add the red lentils and chicken or vegetable stock, bring to boil and simmer for 8-10 minutes or until lentils are tender.

Season with salt and pepper. Serve in bowls with a dollop of yoghurt.

 

Fennel, pear & parmesan salad

 

Ingredients (serves 2)                                    1 serve = 1 protein, 1 carbohydrate                       

2 baby fennel, trimmed, fronds reserved

2 firm-but-ripe green-skinned pears

2 tbs extra virgin olive oil

1 tbs lemon juice

70g piece parmesan or pecorino Romano

2 tbs walnuts, toasted, roughly chopped

Method

Thinly slice the fennel across the bulb with a sharp knife or mandoline. To slice the pears, hold upright on the bench and thinly slice down each cheek to keep the natural shape. Place fennel and pear in a bowl.

Whisk oil and lemon juice together in a bowl, season, then lighten with a dash of water. Toss with fennel and pear, divide among plates, then scatter with chunks of parmesan, walnuts and fennel fronds.

 

 

Fragrant chickpeas

Serves 6                                   1 serve = 1 proteinShare

Ingredients

2 Tablespoons flat leaf parsley

1 Tablespoon olive oil

1 onion, halved, sliced

2 cloves crushed garlic

¼ tsp ground cinnamon

¼ tsp cayenne pepper

½ tsp ground tumeric

2 x 400g cans chickpeas, rinsed, drained

1 cup vegetable stock

½ cup sultanas

Method

Step 1

Heat the oil in a large deep frying pan over medium heat. Add onion and cook for 5 mins or until golden. Stir in the garlic, cinnamon, cayenne pepper and turmeric for 30 secs.

Step 2

Add the chickpeas, stock and sultanas. Bring to a simmer. Cook, stirring occasionally, for 10 mins. Season to taste. Sprinkle with parsley.

 

 

Fresh asparagus soup

Ingredients (serves 2)

2 bunches (about 400g) fresh asparagus, trimmed

1  tbs olive oil

1 onion, finely chopped

2 1/2 cups (625ml) vegetable stock or water

1/2 small lemon, juiced

Salt and freshly ground pepper

Chopped fresh dill, to serve

Method

Chop the asparagus into 3cm pieces. Heat the oil in a saucepan over a medium heat. Add the onion and cook for 3-4 minutes or until soft.

Add the asparagus and cook, stirring occasionally, for 5 minutes. Add the stock or water. Bring to the boil. Reduce the heat and simmer for 20 minutes. Set aside to cool slightly.

Blend the mixture in a food processor until smooth. Return to the saucepan. Add the lemon juice and season with salt and pepper. Serve  with the chopped dill and freshly ground pepper

 

Full-of-greens frittata

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Ingredients

250g spinach leaves                                                    2 teaspoons olive oil

1 garlic clove, crushed                                                250g zucchini coarsely grated

1 tespoon finely grated lemon rind                             4 eggs

4 egg whites                                                                100g reduced fat fresh ricotta

2 Tablespoons finely grated parmesan cheese            ¼ cup chopped fresh chives

100g skinless roasted red capsicum, finely chopped

 

Methods

Step 1

Preheat oven to 180oC. Grease and line a 20cm (base measurement) round cake pan. Place spinach in a heatproof bowl. Cover with boiling water. Stand for 30 seconds. Refresh. Drain, squeezing excess liquid. Coarsely chop.

Step 2

Heat oil in a frying pan over medium-high heat. Stir garlic for 30 seconds or until aromatic. Stir in zucchini and lemon rind for 2 minutes or until zucchini is bright green. Cool.

Step 3

Whisk eggs, egg whites, ricotta and parmesan in a bowl. Stir in zucchini mixture, spinach and two-thirds of chives. Pour into pan. Bake for 25-30 minutes or until set.

Step 4

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

 

 

 

Gazpacho

Makes                            2 cups (1 cup = 1 carbohydrate and 2 tsp oil)

Ingredients

2 large slices (about 70g) day-old crusty bread, crusts removed, torn

2 tbs red wine vinegar

1kg truss tomatoes, stems removed, coarsely chopped

2 shallots, ends trimmed, thinly sliced

1 garlic clove, chopped

1 tsp raw or caster sugar

2 tbs extra virgin olive oil

Finely chopped cucumber, to serve

Method

Combine the bread and vinegar in a bowl. Set aside for 10 minutes to soak.

Process the bread mixture, tomato, shallot, garlic and sugar in a food processor for 2 minutes. Add the oil and process until well combined. Strain through a fine sieve, pressing down with the back of a spoon to extract the liquid, into an airtight container. Discard the pulp.Taste and season with salt and pepper. Cover and place in the fridge for 4 hours or until well chilled.

Top with cucumber.

 

Ginger tofu with mushrooms

Ingredients (serves 6)                       1 serve = 1 protien, 2 carbohydrates

1 tablespoon vegetable oil

1 brown onion, thinly sliced

2 garlic cloves, sliced

4cm piece fresh ginger, peeled, cut into thin matchsticks

600g firm tofu, cut into 3cm squares

200g Swiss brown mushrooms, halved

100g enoki mushrooms, trimmed

2 tablespoons light soy sauce

1/3 cup vegetarian stir-fry sauce (see note)

1 bunch gai lan (Chinese broccoli), chopped

440g packet udon noodles

Method

Heat oil in a wok over medium-high heat. Stir-fry onion and garlic for 2 to 3 minutes or until just soft. Add ginger and tofu. Stir-fry for 3 minutes.

Add mushrooms, soy sauce and stir-fry sauce. Stir-fry for 2 minutes. Add gai lan. Stir-fry 1 to 2 minutes or until gai lan is just tender. Remove from heat.

Place noodles in a heatproof bowl. Cover with boiling water. Set aside for 2 to 3 minutes or until heated through. a fork, separate noodles. Drain. Serve noodles with ginger tofu and mushrooms.

Notes

Vegetarian stir-fry sauce is made using shiitake mushrooms, and can be substituted for oyster sauce.

 

Ginger Tofu and Vegetable Stir-Fry

3 large mushrooms

1 medium carrot

1 medium yellow capsicum

375g packet firm tofu, drained

2 teaspoons peanut oil

1-teaspoon sesame seed oil

2 teaspoons grated fresh ginger

2 cloves garlic, crushed

1-cup bean sprouts

½ bunch baby bok choy, shredded

1/3 cup drained water chestnuts, sliced

2 Tablespoons oyster sauce

2 teaspoons cornflour

1 Tablespoon water

6 lettuce leaves

 

Cut carrots, mushrooms, and capsicum into thin strips.

Cut tofu into 1 cm cubes.

Heat oils in wok or frying pan; add ginger and garlic, stir-fry 1 minute.

Add carrot, mushroom and capsicum, stir-fry vegetables until just tender.  Add sprouts, bok choy, chestnuts, oyster sauce and blended cornflour and water, cook, stirring, until sauce boils and thickens; stir in tofu.

Serve in trimmed lettuce.

 

Serves 6                         1 serve = 1 protein

 

GREEK STYLE BEAN SALAD

1 large red capsicum                           2 medium zucchini

300g can butter beans, rinsed, drained

1 x 420g can sweet corn kernels, rinsed, drained

60g feta cheese, chopped

1/4 cup pitted black olives

2 cups baby spinach leaves

1 tablespoon finely shredded fresh basil

1 tablespoon balsamic vinegar

  1. Cut capsicum in half; then into thick strips. Discard seeds and membranes. Using a vegetable peeler, cut zucchini into thin, long strips.
  2. Heat a lightly oiled grill pan; add capsicum, and zucchini, cook over high heat, on both sides, until softened.
  3. Combine capsicum, zucchini, beans, corn, cheese, olives, spinach, basil and vinegar in a large bowl; mix well.
  4. Serve salad garnished with fresh herbs.

SERVES 4                  1 serve = 1 protein, 1 carbohydrate

 

 

Grilled asparagus with lime dressing

Ingredients (serves 6)                                 1 serve = 1 carbohydrate

2 bunches asparagus, woody ends trimmed, halved lengthways

Olive oil spray

1 x 500g pkt frozen baby peas

1/2 red capsicum, deseeded, finely chopped

1/2 red onion, finely chopped

125ml (1/2 cup) fresh lime juice

1/2 cup fresh mint leaves, coarsely torn

2 tsp brown sugar

Method

Preheat a chargrill pan on high. Spray asparagus with olive oil spray and cook, turning, for 3-4 minutes or until bright green and tender crisp. Transfer to a bowl.

Cook the peas in a saucepan of salted boiling water for 4-5 minutes or until tender. Refresh under cold running water. Drain. Add to the asparagus.

Combine the capsicum, onion, lime juice, mint and sugar in a bowl. Taste and season with salt and pepper.

Add the capsicum mixture to the asparagus mixture and toss to combine. Arrange on a serving platter and serve.

 

 

Greek Salad

1 head Romaine lettuce                 ¼ Spanish onion, thinly sliced

1 green capsicum, thinly sliced     ½ cup radishes thinly sliced

1 large tomato cut into wedges     120 grams Feta cheese

¼ cup olive oil                        1/8 cup lemon juice or wine

¼ tsp dry mustard                   vinegar

¼ tsp oregano                         salt and pepper to taste

½ can flat anchovies well-drained 8 Calamata olives

Wash lettuce and spin dry.

Place lettuce, peppers, radishes, olives and onion in a bowl. Crumble feta and add to salad.

Mix in blender garlic, lemon juice, mustard oregano, oil.  Season with salt and pepper to taste.  Pour over salad.  Toss well. 

Arrange anchovies like the spokes of a wheel over the top of the salad.

Serves 4                  1 serve = 1 protein, 2 tsp fat

 

Grilled Chicken, Rocket, Pear and Parmesan Salad

300g skinless chicken breast fillet      120g rocket

1 punnet cherry tomatoes halved         2 medium pears thinly sliced

50g shaved parmesan cheese              ¼ cup balsamic vinegar

 

Grill chicken until golden brown and cooked through.  Remove, cut into slices and keep warm.

Arrange rocket in four serving bowls. Top with sliced chicken, cherry tomatoes and pear slices.

Top with Parmesan cheese and drizzle with balsamic vinegar.

 

Serves 4             1 serve = 1 protein, ½ carbohydrate

 

Haloumi, lentil & rocket salad

Ingredients (serves 4)                       1 serving = 1 protein, 1 carbohydrate

1 x 400g can brown lentils, rinsed, drained          1 x 250g punnet grape tomatoes, halved

2 Lebanese cucumbers, ends trimmed, halved lengthways, thinly sliced

60g baby rocket leaves                      1/2 small red onion, finely chopped

1 tbs fresh lemon juice                      1/2 tsp caster sugar

2 1/2 tbs olive oil                              1 x 180g pkt haloumi, cut into 8 slices

Method

Combine the lentils, tomato, cucumber, rocket and onion in a large bowl.

Place the lemon juice, sugar and 2 tablespoons of oil in a small bowl. Season with salt and pepper. Whisk to combine.

Pat the haloumi dry with paper towel and brush with the remaining oil. Heat a medium frying pan over medium heat. Add half the haloumi and cook for 1-2 minutes each side or until golden. Transfer to a plate. Repeat with remaining haloumi, reheating the pan between batches.

Drizzle the dressing over the salad and toss to coat. Divide the salad among serving plates. Top with the haloumi to serve.

Notes

Swap it: Swap the haloumi for 4 chicken breast fillets. Marinate the chicken in extra lemon juice and olive oil. Cook for 3 minutes each side.

 

 

HEARTY VEGETABLE SOUP

2 teaspoons oil                               2 onions, chopped

2 carrots, chopped                 1 turnip, chopped

2 sticks celery, sliced            2 medium potatoes, chopped

2 zucchini, chopped                       5 cups beef stock

1 x 400g can chopped tomatoes    ½ cup small tube pasta

  1. Heat oil in a large pan; add onions and carrots, cook for about 5 minutes. Add turnip and celery, cook for a further 3 minutes.
  2. Add potatoes and zucchini, cook for a further 1 minute.
  3. Add stock, tomatoes and pasta. Bring to boil; simmer, covered, for 1 hour. Season with salt and pepper.

Serves 4          1 cup = 1 carbohydrate

 

Indian-style gazpacho

Spain’s famous chilled tomato and vegetable soup, made Indian with fresh chilli, ginger and pappadums, is the perfect start to your night.

Ingredients (serves 6)

250g vine-ripened tomatoes, quartered

1/2 red onion, chopped

1/2 red capsicum, deseeded, coarsely chopped

Lebanese cucumber, peeled, deseeded, finely chopped

1 garlic clove, crushed

1 tsp grated fresh ginger

1 small fresh red chilli, deseeded, finely chopped

1 tbs chopped fresh coriander

2 small cooked pappadums, coarsely broken

250ml (1 cup) chilled vegetable stock

1 tbs white wine vinegar

1 tsp caster sugar

Natural yoghurt, to serve

Coriander leaves, to serve

Method

Place the tomato, onion, capsicum, cucumber, garlic, ginger, chilli and coriander in the jug of a blender and blend until almost smooth. Add pappadum and blend until the mixture thickens slightly.

Transfer the tomato mixture to a large bowl. Stir in the stock, vinegar and sugar. Season with salt and pepper. Transfer the tomato mixture to an airtight container. Place in the fridge for 1 hour to chill.

Pour the tomato mixture among serving glasses. Top each glass with a small dollop of yoghurt and a coriander leaf to serve.

Notes & tips

You can prepare this recipe to the end of step 2 up to 1 day ahead. Continue from step 3 just before serving.

 

Italian-style risoni soup

Ingredients (serves 6)                       1 serve = 1 carbohydrate

1 tbs olive oil

1 medium fennel bulb, ends trimmed, finely chopped

1 large carrot, peeled, finely chopped

1 large zucchini, ends trimmed, finely chopped

2 garlic cloves, crushed

3 x 500ml ctns chicken consomme

75g (1/3 cup) risoni

85g (1/2 cup) shelled fresh peas

1 tbs finely chopped fresh tarragon

Salt & freshly ground black pepper

Method

Heat the oil in a large saucepan over high heat. Add the fennel, carrot, zucchini and garlic and cook, stirring, for 5 minutes or until just tender. Add the consomme and bring to the boil. Add the risoni and cook, stirring occasionally, for 10 minutes or until pasta is al dente. Add the peas and cook for 2 minutes or until peas are bright green and tender. Remove from heat.

Add the tarragon and stir to combine. Taste and season with salt and pepper.

 

 

 

Couscous and Mushroom Casserole

1 cup couscous                              2 cups water or vegetable broth

6 shallots chopped                 1 red capsicum chopped

1 green capsicum chopped            2 cloves crushed garlic

2 tsp olive/canola oil                      1 cup sliced mushrooms

1 cup canned chickpeas                        1 medium carrot, grated

Salt and papper to taste        ½ tsp dried basil

2 Tblsp minced fresh dill (or 1 tsp dried)

 

In a large saucepan sauté shallots, capsicum and garlic in oil until softened.  Add mushrooms and sauté 3-4 minutes longer.  Add water or broth and bring to boil.  Stir in couscous along with remaining ingredients.  Bring back to boil and simmer  until all liquid is absorbed (5-10 minutes).

 

Serves 4                  1 serve = 2 carbohydrates

 

Layered vegetable bake

Ingredients                              Serves 4               1 serving = 1 carbohydrate

Olive oil, to grease                                               2 medium (about 300g) beetroots

480g orange sweet potato (kumara), peeled, thinly sliced

400g pumpkin, deseeded, peeled, thinly sliced crossways

2 parsnips, peeled, thinly sliced                           1 fennel bulb, thinly sliced 1 large (about 200g) carrot, peeled, thinly sliced     1 large brown onion, thinly sliced

3 large garlic cloves, thinly sliced

1/2 cup loosely packed chopped fresh mixed herbs (such as parsley, thyme and oregano)

125ml (1/2 cup) reduced-fat thickened cream

Method

Preheat oven to 160°C. Brush a 3L (12 cup) capacity ovenproof dish with oil to grease. Wearing rubber gloves to avoid staining your hands, trim, peel and thinly slice beetroot.

Layer the sweet potato, pumpkin, beetroot, parsnip, fennel, carrot and onion with the garlic and herbs in the prepared dish, drizzling each layer with a little of the cream. Top with another drizzle of cream.

Step 3

Roast, uncovered, in preheated oven for 1 1/4 hours or until vegetables are golden brown and tender when tested with a small sharp knife. Serve immediately.

 

Crunchy vegetable stir-fry with oyster sauce

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This speedy stir-fry is a delicious way to incorporate more vegetables into your diet.

 

Ingredients

1 ½ Tablespoons sunflower oil

2 garlic cloves, thinly sliced

4 spring onions, cut into 3cm lengths

2 bunches broccolini, stems trimmed, halved lengthways

1 bunch asparagus, ends trimmed, halved

200g snow peas, trimmed

4 small zucchini, cut into chunks

1/3 cup roughly chopped coriander

1 long red chilli, thinly sliced

Lime wedges to serve

 

Method

Heat the oil in a wok over high heat. Stir-fry the garlic and spring onion for 30 seconds. Add the broccolini, asparagus, snow peas and zucchini, then stir-fry for 1 minute. Add 1/4 cup (60ml) warm water and stir-fry for 2 minutes until the vegetables are bright green and almost tender. Add the oyster sauce, chopped coriander and sliced chilli, then stir-fry for a further 30 seconds or until heated through. Serve immediately, with lime wedges to squeeze.

 

Lentil soup

Ingredients (serves 4)                         1 cup = 1 protein

2 tbs extra virgin olive oil, plus extra to drizzle           1 leek (pale part only), thinly sliced

2 carrots, finely chopped                                             2 celery stalks, finely chopped

2 tbs tomato paste                                            1 cup (200g) green or brown lentils, rinsed, drained

2L (8 cups) vegetable stock                             400g can chopped tomatoes

400g can cannellini beans, rinsed, drained                  2 tsp ground coriander

1 tsp smoked paprika (pimenton) (see note)                1/3 cup finely chopped flat-leaf parsley

Method

Heat the oil in a large saucepan over medium heat. Add the leek, carrot and celery, then cook, stirring, for 3-4 minutes until softened. Add the tomato paste and cook for 1 minute. Add the lentils and stock and bring to the boil. Reduce heat to medium-low and simmer gently for 1 hour, skimming the surface occasionally, until the lentils are tender.

Add the tomato, cannellini beans, coriander, paprika and some salt and pepper to the pan, then cook, stirring occasionally, for a further 20 minutes or until soup is thick. Taste for spices and seasoning, then stir in half the parsley.

Divide soup among shallow bowls and top with remaining parsley, a drizzle of extra virgin olive oil and freshly ground pepper. Serve with crusty bread.

Notes

Smoked paprika is available from gourmet food shops and selected delis.

It’s good to pick over the lentils and ditch any discoloured ones, then rinse (there’s no need to soak).

If your celery comes with leaves, chop and add them as well.

 

 

 

Lentil & tomato soup (1 cup = 1 carbohydrate)

1 tbs olive oil

1 small brown onion, coarsely chopped

1 x 400g pkt Fresh Veggie Mix

2 x 400g cans brown lentils, rinsed, drained

1 x 400g can Select Diced Italian Tomatoes

500ml (2 cups) vegetable stock

500ml (2 cups) boiling water

1/4 cup chopped fresh continental parsley

Freshly ground black pepper

4 multigrain rolls, to serve (optional)

Method

Heat the oil in a large saucepan over medium heat. Add the onion and vegetable mixture and cook, stirring occasionally, for 3 minutes or until the onion softens.

Add the lentils, tomato, stock and water to the pan. Cover and bring to the boil over high heat. Reduce the heat to medium and cook, partially covered, for 8-10 minutes or until the vegetable mixture is just tender. Add the parsley and stir until well combined. Taste and season with pepper.

Ladle the soup among serving bowls and serve with the rolls, if desired.

 

 

Lentil patties with roast tomato sauce

Ingredients (serves 4)                       1 serve = 1 protein, 1 carbohydrate

250g punnet cherry tomatoes, halved         1/3 cup basil, finely shredded

500g sweet potato, peeled,cut into 3cm pieces

2 teaspoons olive oil                                   1 small onion, finely chopped

1 garlic clove, crushed                       1 teaspoon ground cumin

1 teaspoon ground coriander

2 x 400g cans brown lentils, rinsed, drained

1/3 cup packaged breadcrumbs

baby rocket leaves dressed with lemon juice, to serve

Method

Preheat oven to 180°C. Arrange tomatoes, cut side up, on an oven tray. Roast for 30 minutes or until soft and lightly browned. Cool for 15 minutes. Transfer to a food processor and process to form a chunky sauce. Season with pepper. Stir in half the basil.

Wash sweet potato. Place on a microwave-safe, heatproof plate. Cover and cook for 5 minutes on HIGH (100%) or until tender. Drain. Transfer sweet potato to a bowl. Mash roughly with a fork.

Heat 1 tsp oil in a non stick frying pan over medium heat. Add onion and cook for 5 minutes or until light golden. Add garlic, cumin and coriander and cook, stirring, for 1 minute.

Using a fork, combine sweet potato, onion mixture, lentils and salt and pepper. Shape into 8 patties. Coat both sides lightly with breadcrumbs.

Heat oil in a non stick frying pan over medium heat. Cook patties, in batches, for 2 minutes each side or until golden. Place patties on plates. Spoon over sauce. Top with remaining basil. Serve with rocket.

 

Marrakesh eggplants & tomatoes

Ingredients

1kg eggplants, cut into 1cm-thick slices

125ml (1/2 cup) extra virgin olive oil, plus extra, to drizzle

95g (1/3 cup) tomato paste                             1/2 tsp firmly packed saffron threads

250ml (1 cup) verjuice or dry white wine       1 red onion, finely chopped

1 clove garlic, crushed                                    1 tsp ground cumin

1/4 tsp smoked paprika                                   200g grape tomatoes, halved

250g cherry truss tomatoes, cut into small bunches

40g (1/4 cup) pine nuts, roasted

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Method

Place eggplants in a large bowl and season with salt and pepper. Drizzle with 2 tbs oil, then, using your hands, toss to coat. Repeat with another 2 tbs oil. Add tomato paste, then, using your hands, rub into eggplants to evenly coat.

Heat a heavy-based frying pan over medium heat. Working in 3 batches, add eggplants to pan and cook, drizzling with a little extra oil if necessary to prevent sticking, for 4 minutes each side or until tender and golden. Transfer to a flat dish.

Meanwhile, place saffron and verjuice in a small bowl and set aside. Heat remaining 2 tbs oil in a large frying pan over medium heat. Add onion, garlic and 1 tsp salt, and cook, stirring frequently, for 5 minutes or until onion is soft. Add cumin and paprika, and stir for 1 minute or until fragrant. Add grape tomatoes and stir to coat in onion mixture. Add truss tomatoes, cover with a lid and cook for 8 minutes or until all tomatoes have softened. Add verjuice mixture and bring to a simmer. Season.

Layer eggplant and tomatoes with cooking juices on a platter. Scatter with pine nuts to serve.

 

 

 

Mexican spiced tomato soup

Ingredients                                       1 cup = 1 carbohydrate

2 tablespoons olive oil            2 large onions, chopped

2 cloves garlic, chopped          3 teaspoons Mexican seasoning (see below)

2 cans chopped tomatoes                  1 teaspoon Vegemite

2 tablespoons Worcestershire sauce 6 cups vegetable stock

1 1/2 cups red lentils                         1/3 cup tomato paste

2 tablespoons brown sugar               1/2 cup fresh coriander, chopped (or use parsley)

 

Mexican seasoning:  In an airtight container or small jar, combine the following:

1 heaped tablespoon ground cumin

2 teaspoons brown sugar

Instructions

1 Heat oil in a large saucepan. Add onions and garlic and cook until light golden.

2 Mix in 3 teaspoons of the Mexican seasoning, then add tomatoes, Vegemite, Worcestershire sauce, stock, lentils, tomato paste and sugar. Bring to the boil and stir, then reduce heat and simmer for 45 minutes.

3 Add chopped fresh herbs.

 

 

Moroccan pumpkin soup

Take an Australian classic like pumpkin soup, add a Moroccan twist and make this “souper” meal which is vegan friendly.

Ingredients (serves 6)              1 cup = 1 carbohydrate

1/4 cup (60ml) olive oil

1 leek, white part only, thinly sliced

3 cloves garlic, finely chopped

1 red chilli, finely chopped

1 cinnamon stick

3cm piece ginger, peeled, thinly sliced

1 1/2 tsp cumin seeds

2 carrots, peeled, coarsely chopped

1.5kg butternut or pumpkin, peeled, seeded (see note), cut into 3cm pieces

1/3 cup (70g) yellow split peas

Juice of 1/2 lemon

Coriander sprigs and soup sprinkles, to serve

Method

Heat oil in a large saucepan over low-medium heat and cook leek, garlic and 2 tsp salt, stirring occasionally, for 3 minutes or until soft. Add chilli, cinnamon, ginger and cumin and stir for 1 minute or until fragrant. Add carrots, pumpkin and split peas. Stir to coat in onion mixture.

Add 1.5 litres water to saucepan and bring to the boil, then simmer for 50 minutes or until split peas are soft.

Remove and discard cinnamon stick from soup. Add lemon juice then process or blend soup, in small batches, in a food processor or blender until smooth. Return soup to pan and reheat over medium heat. Serve topped with coriander sprigs and soup sprinkles.

Notes

Reserve 1/2 cup pumpkin seeds for soup sprinkles.

 

 

 

NOODLES PRIMAVERA

2 tsps vegetable oil                        200g button mushrooms, sliced

2 cloves garlic, crushed         1 x 425g can crushed tomatoes

Salt and pepper to taste       

250g packet vermicelli egg noodles

1 bunch asparagus, trimmed, cut into 2cm lengths

1 cup frozen peas                           3 cups small broccoli florets

1 cup loosely packed fresh basil leaves

 

Heat oil in a large pan; add mushrooms and garlic, cook, stirring, until mushrooms are soft. Add undrained tomatoes; bring to boil. Reduce heat; simmer, uncovered, for 5 minutes. Season with salt and pepper.

Meanwhile, add noodles to a large pan of boiling water; boil, uncovered, until just tender. Add asparagus, peas and broccoli to noodles in pan; boil for 1 minute. Drain noodles and vegetables well. Return to pan.

Add tomato mixture and basil to noodles; toss gently to combine.

Serve primavera topped with shaved Parmesan cheese.

Serves 4.         1 serve = 1 protein, 2 carbohydrates

 

OVEN BAKED VEGIE RISOTTO

2 cups arborio rice

3 cups vegetable stock

2 cups water

1 tablespoon margarine

salt and pepper to taste

200g button mushrooms, thinly sliced

3 spring onions, finely sliced

½ cup frozen peas, thawed

2 tablespoons grated parmesan cheese

  1. Combine rice, stock, water, margarine, salt and pepper and mushrooms in a large ovenproof dish. Cover dish tightly with a lid.
  2. Cook in a hot oven, 200oC, for about 30 minutes, or until rice is tender and liquid absorbed.
  3. Stir in spring onions, peas and cheese. Cover; stand 2 minutes before serving.

Serves 4                         1 serve = 2 carbohydrates, 1 protein

 

Parsnip curry soup

Ingredients (serves 4)              roll = 2 carbohydrates

2 onions, chopped

30g butter

1 tbs curry powder

1kg parsnips, peeled, chopped

Salt & freshly ground pepper

4 ciabatta rolls, warmed

Method

Place the onion, butter and curry powder in a large saucepan. Cook over a medium heat for 2-3 minutes or until soft.

Stir in the parsnips and cook, stirring often, for 10 minutes. Add 6 cups (1.25 litres) water and cook for 30 minutes or until the parsnips are tender.

Set aside for 10 minutes to cool slightly. In batches place the mixture in a food processor and process until smooth. Transfer to a clean saucepan.

Stir over a medium heat until heated through. Season with salt and pepper and serve with ciabatta rolls.

 

 

 

 

POTATO WEDGES

8 x 120g washed potatoes, unpeeled

2 teaspoons Greek seasoning

1/4 teaspoon ground turmeric

2 teaspoons vegetable oil

1 tablespoon finely grated Parmesan cheese

Salt and pepper to taste

  1. Cut each potato into 6 wedges.
  2. Combine wedges, seasoning, turmeric, oil and cheese in a large bowl; mix well. Season with salt and pepper. Place wedges into a large baking paper-lined baking dish.
  3. Cook, uncovered, in a moderate oven, 180°C, for about 40 minutes or until crisp and tender.

Serves 8

 

Pumpkin and spinach salad

Ingredients

600g butternut pumpkin, deseeded, peeled, cut into wedges

2 tsp olive oil

2 tsp honey

2 tsp sesame seeds

1 tbs fresh lemon juice

1 tbs honey, extra

2 tbs extra virgin olive oil

2 tsp wholegrain mustard

1 x 150g pkt baby spinach leaves

1 x 75g pkt toasted pine nuts

Method

Step 1

Preheat oven to 220°C. Line a baking tray with non-stick baking paper. Place the pumpkin in a large bowl. Drizzle with oil and honey. Season with salt and pepper. Gently toss until the pumpkin is well coated. Place in a single layer on the lined tray. Bake, turning once during cooking, for 25 minutes or until golden brown. Remove from oven and sprinkle evenly with the sesame seeds. Return to oven and bake for 5 minutes or until the seeds are lightly toasted. Remove from oven and set aside for 30 minutes to cool.

Step 2

Combine the lemon juice, extra virgin olive oil, mustard and extra honey in a screw-top jar and shake until well combined. Season with salt and pepper.

Step 3

Place the pumpkin, spinach and pine nuts in a large bowl. Drizzle with the dressing and gently toss until just combined. Serve immediately.

Serves 4                                               1 Serve = 1 carbohydrate

 

 

 

Quick vegetable curry

Ingredients (serves 4)

1 tbs sunflower oil

1 onion, finely sliced

2 tbs mild curry paste

400g canned chopped tomatoes (we used canned cherry tomatoes)

600g cauliflower, cut into florets

150g baby spinach

1 tbs chopped coriander, plus extra leaves to serve

Low-fat yoghurt, to serve

Method

Heat the oil in a large saucepan over medium heat, add onion and cook over medium heat for 2-3 minutes until softened. Add curry paste and cook, stirring, for a further 1-2 minutes. Add tomatoes, cauliflower and 200ml water, bring to the boil, then reduce heat to low, cover and simmer for 10 minutes or until cauliflower is tender. Remove from the heat and season with salt and pepper. Add spinach and chopped coriander, then stir through until spinach is just wilted. Serve topped with coriander leaves and yoghurt.

 

Quinoa Pilaf Recipe

Serves 6                         1 serve = 2 carbohydrates

2 Tbsp. olive oil

1 medium onion, chopped finely

3 cloves garlic, minced

1 cup finely-diced carrots

1 medium red pepper, chopped

2 cups quinoa, rinsed thoroughly through a fine sieve

4 cups vegetable broth

1 cup frozen peas, thawed

kosher salt or Maldon sea salt and pepper to taste

Heat olive oil in a large skillet over medium-high heat. Add onion and cook until soft, 3 minutes. Add garlic, carrots and red pepper, cooking until soft, about 5 minutes. Add quinoa and broth. Bring to a boil over high heat, then reduce heat to medium-low. Simmer, covered, 20 minutes or until water is absorbed. Stir in frozen peas and salt and pepper.

 

Quinoa salad with asparagus and feta

Ingredients (serves 4)                       1 serve = 1 protein, 2 carbohydrates

500ml (2 cups) water

150g (1 cup) quinoa, rinsed, drained

Olive oil spray

2 bunches asparagus, woody ends trimmed, cut into 4cm lengths

1 large red capsicum, halved, seeded, coarsely chopped

75g (1/2 cup) crumbled reduced-fat feta

40g (1/4 cup) sunflower seed kernels

4 shallots, trimmed, thinly sliced

2 tbs chopped fresh continental parsley

1 1/2 tbs fresh lemon juice

2 tsp honey

2 tsp olive oil

1 tsp sweet paprika

100g baby rocket leaves

Method

Combine water and quinoa in a large saucepan over medium-high heat. Bring to the boil. Reduce heat to low. Cover and simmer for 12-15 minutes or until the liquid is absorbed. Transfer to a large bowl. Set aside to cool.

Meanwhile, preheat a large chargrill on high. Spray lightly with oil. Cook the asparagus for 2-3 minutes or until tender crisp. Add the asparagus, capsicum, feta, sunflower seed kernels, shallot and parsley to the quinoa.

Whisk the lemon juice, honey, oil and paprika in a small bowl until well combined. Add the dressing and rocket to the quinoa mixture. Season with pepper and toss to combine.

Notes

Shopping tip: Find quinoa, the seeds of a plant related to spinach, in the health food section.

 

Roasted capsicum and spinach fritters

Makes 16

Ingredients (serves 4)

120g roasted red capsicum, thinly sliced                                1/3 cup finely grated parmesan cheese

1 roma tomato, deseeded, finely chopped                          60g baby spinach, shredded

baby spinach and diced tomato, to serve

Basic batter

2/3 cup self-raising flour                                                               2 eggs

1/2 cup milk

Method

Make Basic batter: Sift flour into a bowl. Make a well in the centre. Whisk milk and eggs together in a jug. Add egg mixture to flour. Whisk until smooth. Stir in capsicum, cheese, tomato and spinach.

Heat 1 tablespoon oil in a frying pan over medium heat. Using 1 heaped tablespoon mixture per fritter, cook 4 fritters for 3 minutes each side or until golden and cooked through. Repeat to make 16 fritters. Serve with spinach and tomato.

Notes

When cooking in batches, transfer to a plate lined with paper towel while cooking remaining fritters.

Use olive oil to cook fritters.

 

Easy Vegetable Curry

Serve 4

Ingredients:

1 cup finely chopped carrot

1 cup finely chopped zucchini

1 cup finely chopped squash

2 tablespoons onion powder

1 tablespoon ground ginger

1 tablespoon garlic powder

1 cup water

1 tablespoons extra virgin olive oil

2 teaspoons curry powder

1 teaspoon ground cumin

1 teaspoon ground cardamom (optional)

Dash of cayenne pepper sauce or dried cayenne pepper

1 tablespoon tomato paste

1 bay leaf

Salt to taste

Fresh ground pepper to taste

1 tablespoon lemon juice (optional)

2 servings instant brown rice or quinoa

Directions:

Heat olive oil in a large skillet on medium-high heat.

Add vegetables, onion powder, ginger, garlic powder and 1/4 cup of water.

Cook mixture until vegetables are slightly tender.

Add curry powder, cumin, cardamom, cayenne pepper, and tomato paste.

Cook until mixture is brick red.

Add remaining water, bay leaf, salt, pepper and lemon juice.

Bring mixture to a boil.

Reduce heat and simmer for 15 minutes, stirring occasionally. The sauce should thicken.

Fish out the bay leaf and discard.

Add cooked rice or quinoa to mixture and stir.

Potato and Leek Soup           serves 4   1 serve = 1 carbohydrate

300g potato, peeled and cubed         1 onion, chopped                              1 clove garlic, crushed                          1 medium leek, sliced

2 chicken stock cubes                        2 cups water

375 ml evaporated skim milk           ½ tsp dried thyme

pepper to taste                                  2 Tblsp fresh coriander, chopped

In a large non-stick pan, sauté potato, onion, garlic and leek until the onion is transparent (use a cooking spray or steam with some of the chicken stock if required).

Dissolve the stock cubes in the water and stir into the vegetable mixture.  Add the evaporated skim milk, thyme, pepper.  Bring to the boil, reduce the heat and simmer, covered until the potato is tender.

Blend till soup is smooth.

Serve hot and sprinkle with coriander.

 

ROASTED VEGETABLE SALAD

2 bunches Dutch carrots                           2 parsnips

2 small orange sweet potatoes, peeled  3 cloves garlic, peeled, halved

1 tablespoons fresh thyme leaves           cooking oil spray

100g snow peas, trimmed

DRESSING

2 teaspoons Dijon mustard                        ¼ cup balsamic dressing

1 tablespoon orange juice                         salt and pepper to taste

  1. Cut stems from carrots; peel carrots. Peel parsnips, cut into quarters. Cut each quarter into 6cm lengths. Peel sweet potatoes; cut into 3cm thick slices.
  2. Place carrots, parsnips, sweet potatoes, garlic and thyme in a large baking dish; spray with cooking oil.
  3. Cook in a hot oven, 200oC, for about 30 minutes, turning vegetables occasionally, or until tender. Add snow peas; return to oven for a further 5 minutes.
  4. Dressing. Combine all ingredients in a jug; mix well.
  5. Pour Dressing over vegetables in baking dish; toss gently.
  6. Serve vegetables warm or cold.

Serves 4                                                         1 serve = 1 carbohydrate

 

SPICED CHICKPEA SOUP

2 teaspoons olive oil                                                   1 large onion, chopped

2 cloves garlic, crushed                                              1 tablespoon curry powder

1 x 300g can chickpeas, drained                                1 x 400 can brown lentils, drained

5 cups vegetable stock                                                ¼ cup lemon juice

250g spinach leaves, shredded                                   salt and pepper to taste

  1. Heat oil in a large pan; add onion, garlic and curry powder. Cook until onion is soft. Stir in chickpeas, lentils, stock and juice. Simmer, covered, stirring occasionally, for 20 minutes.
  2. Stir in spinach; simmer, uncovered, for about 5 minutes, or until spinach is just wilted.

Serves 4                                   1 serving = 1 carbohydrate

 

Red lentil & sweet potato soup

Ingredients (serves 4)              1 serve= 1 carbohydrate

1 tbs olive oil

1 brown onion, finely chopped

2 garlic cloves, crushed

500g orange sweet potato (kumara), peeled, cut into 2cm pieces

110g (1/2 cup) dried split red lentils

875ml (3 1/2 cups) vegetable stock

1 zucchini, coarsely grated

Plain savoury biscuits or bread, to serve

Method

Heat the oil in a large saucepan over medium heat. Add the onion and garlic, and cook, stirring frequently, for 3 minutes or until the onion softens slightly.

Add the sweet potato, lentils and stock to the pan, and stir well to combine. Increase heat to high and bring to the boil. Reduce heat to medium and cook, covered, stirring frequently, for 20-25 minutes or until the lentils are tender.

Stir in zucchini and cook, uncovered, for 5 minutes. Serve with biscuits or bread.

 

Vegetable stir-fry

 

Ingredients (serves 4)

2 tbs vegetable oil                                                       1 onion, thinly sliced

100g carrots, cut into thin matchsticks                       225g Swiss brown mushrooms, sliced

175g baby corn                                                           225g bean sprouts, trimmed

250g baby spinach                                                      1 lime, juiced

1 tbs honey

Stir-fry sauce

150ml teriyaki marinade                                             85ml soy sauce

3 tbs Worcestershire sauce                                          2 garlic cloves, crushed

50g grated ginger

Method

To make the sauce, combine teriyaki marinade, the sauces, garlic and ginger in a bowl and set aside.

Heat oil and butter in a wok over high heat. Add onion and cook for about 30 seconds. Add carrot, mushroom and corn, and stir-fry for 1 minute. Add bean sprouts and baby spinach and continue cooking for about 30 seconds until spinach begins to wilt.

Stir in sauce, lime juice and honey, and cook for long enough to just heat the sauce through.

 

Vegetable tagine salad

Ingredients (serves 4)                                   1 serve = 1 protein, 1 carbohydrate

1/2 butternut pumpkin, peeled, chopped into 2cm pieces (to give 300g)

1 carrot, sliced 2cm thick                                               1 zucchini, sliced 2cm thick

400g can chickpeas, rinsed, drained                         2 tbs Moroccan seasoning (see note)

1/3 cup (80ml) olive oil                                   1 cup (200g) couscous

1 1/2 cups (375ml) vegetable stock, heated         Grated zest and juice of 1 lemon

250g punnet cherry tomatoes, halved    1 red onion, thinly sliced

1/2 bunch mint, leaves picked                    1/2 bunch coriander, leaves picked

2 tbs flaked almonds, toasted                                    170g tub tzatziki

Method

Preheat the oven to 200°C and line a baking tray with baking paper.

In a large bowl, toss the pumpkin, carrot and zucchini with the chickpeas, Moroccan seasoning and 2 tablespoons oil. Stir well so the vegetables are evenly coated in the oil and spices, and season. Arrange in a single layer on the baking tray and roast for 20-25 minutes until golden and just tender.

Meanwhile, place the couscous in a large heatproof bowl. Pour over the hot stock, cover with plastic wrap and stand for 5 minutes. Fluff the grains with a fork to separate. Whisk together the lemon juice and zest with the remaining 2 tablespoons oil.

Stir the dressing into the couscous. Gently toss the roasted vegetables, cherry tomatoes, onion, mint and coriander with the couscous.

Spoon the salad onto plates and sprinkle over the toasted almonds. Serve with the tzatziki.

 

 

 

 

Thai chilli and cucumber salad

Ingredients (serves 4)

2 large Lebanese cucumbers, halved, deseeded, sliced

3 cups beansprouts, trimmed

2 green onions, thinly sliced

1/4 cup small fresh Thai basil leaves

1/4 cup small fresh mint leaves

1 long red chilli, deseeded, thinly sliced

1/2 cup Thai-style dressing (see note)

Method

Place cucumber, beansprouts, onion, basil, mint and chilli in a large bowl. Add dressing. Toss to combine. Serve.

Notes

Thai-style dressing is available from the Asian aisle of the supermarket. To make your own, combine 2 teaspoons brown sugar, 2 teaspoons rice wine vinegar and 1 tablespoon each of lime juice, fish sauce and peanut oil.

Serve with chargrilled chicken, fish

 

Thai sweet potato and lentil soup

Ingredients (serves 4)                                 1 serve = 1 carbohydrate

Canola oil cooking spray

1 medium brown onion, finely chopped

3cm piece fresh ginger, peeled, finely grated

1 tablespoon Thai red curry paste

750g orange sweet potato, peeled, diced

3/4 cup red lentils, rinsed

3 cups salt-reduced vegetable stock

1 tablespoon lime juice

1 tablespoon fish sauce

2 teaspoons brown sugar

Fresh coriander leaves, to serve

Method

Spray a large, heavy-based saucepan with oil. Heat over medium-low heat. Add onion. Cook, stirring, for 5 minutes or until softened. Add ginger and curry paste. Cook, stirring, for 1 minute or until fragrant.

Add sweet potato, lentils, stock and 2 cups cold water. Bring to the boil. Reduce heat to low. Simmer, partially covered, for 15 to 20 minutes or until potato and lentils are soft. Set aside for 5 minutes to cool. Process until smooth.

Return mixture to pan over low heat. Add lime juice, fish sauce and sugar. Cook, stirring, for 5 minutes or until heated through. Serve topped with coriander.

 

Tofu and Vegetable Stir Fry

350g cauliflower, chopped                             350g broccoli, chopped

1 bunch asparagus, sliced                               350g green beans, sliced

¼ cup olive oil                                                 2 cloves garlic, crushed

1-tablespoon fresh thyme                               1 teaspoon cracked black pepper corns

375g packed firm tofu, cubed                                    2 medium onions, sliced

250g button mushrooms, sliced                     ½ cup white wine

1 vegetable stock cube                                   3 teaspoons cornflour

1-cup water                                                     ¼ cup grated Parmesan cheese

 

Add cauliflower, broccoli, asparagus, beans and carrots to large pan of boiling water, boil 2 minutes, drain; rinse, drain.

Heat oil in wok or non-stick pan.

Add garlic, thyme, peppercorns and tofu, stir-fry until tofu is lightly browned, and remove.

Add onions and mushrooms to wok, stir-fry until onions are soft.

Add vegetable mixture, wine, crumbled stock cube and blended cornflour and water.  Stir until sauce boils and thickens.

Stir in tofu.

Serve sprinkled with cheese.

 

Serves 4           1 serve = 1 protein

 

 

 

TOMATO RICE SALAD

1 1/4 cups basmati rice

2 cups coarsely chopped fresh parsley

¼ cup chopped fresh mint

2 large tomatoes, finely diced

1 Lebanese cucumber, finely diced

3 spring onions, sliced

1/3 cup lemon juice

1 x 200g tub low-fat plain yoghurt

1/4 cup fat-free French dressing

salt and pepper to taste

  1. Add rice to a large pan of boiling, salted water; boil, uncovered, until tender. Drain well.
  2. Combine herbs, tomatoes, cucumber and spring onions in a bowl. Combine juice, yoghurt and dressing in a jug; pour over tomato mixture; mix well. Stir in rice; season with salt and pepper.

Serves 4                       1 serve = 2 carbohydrates

 

Pumpkin and chickpea curry

Ingredients                                                        Serve 4 1 serve = 1 protein, 1 carbohydrate

1 tbsp vegetable oil                                         1 brown onion, chopped

550g butternut pumpkin, peeled, cut into 2cm cubes

2 garlic cloves, crushed                  2 1/2 tsp ground cumin

1 1/2 tsp garam masala                  2 cups vegetable stock

400g can Italian Diced Tomatoes                400g can Chickpeas, rinsed, drained

1/4 cup chopped coriander, plus extra sprigs to serve

1/3 cup Greek yoghurt

Method

Heat the oil in a large saucepan over medium heat. Cook the onion, stirring, for 2-3 mins or until softened. Add the pumpkin, garlic and spices. Cook, stirring, for 1 min or until fragrant.

Add the stock and tomato. Bring to the boil. Reduce heat and simmer, uncovered, for 10 mins. Add chickpeas and simmer a further 10 mins or until pumpkin is just tender. Add coriander and season.

Spoon the curry into bowls. Top with yoghurt and extra coriander.

 

 

ROAST PUMPKIN ROCKET SALAD

750g-butternut pumpkin, peeled    Cooking oil spray

4 cloves unpeeled garlic              Salt pepper to taste

2 bunches asparagus, trimmed, chopped

200g baby rocket leaves

¼ cup shaved Parmesan cheese

1/3 cup bottled no fat dressing

Cut pumpkin into 3cm pieces. Place into a baking dish with garlic. Spray lightly with oil; season with salt and pepper.

Cook in a moderately hot oven, 190oC, for about 35 minutes, gently turning pumpkin over, or until tender and browned.

Microwave asparagus until tender; rinse under cold water, drain well.

Gently toss warm pumpkin with asparagus, rocket and cheese in a large bowl; drizzle with Dressing.

SERVES 8

 

PUMPKIN SOUP

1 teaspoon oil                         1 large onion, coarsely chopped

2 cloves garlic, crushed         1kg Queensland blue pumpkin, peeled, coarsely chopped           1 litre chicken stock

2 cups water                           1/4 teaspoon ground nutmeg

salt and pepper to taste         1/4 cup light sour cream

1 tablespoon chopped fresh chives

  1. Heat oil in a large non-stick pan. Add onion and garlic; cook, stirring, until onion is soft. Add pumpkin, stock, water and nutmeg. Bring to boil; simmer, uncovered, for about 20 minutes or until pumpkin is soft.
  2. Blend soup, in batches, until smooth. Return soup to pan. Bring to boil; season with salt and pepper.
  3. Serve soup topped with sour cream; garnish with fresh chives.

Serves 4          1 cup = 1 carbohydrate

 

PUMPKIN SOUP

1 teaspoon oil

1 large onion, coarsely chopped

2 cloves garlic, crushed

1kg Queensland blue pumpkin, peeled, coarsely chopped

1 litre chicken stock

2 cups water

1/4 teaspoon ground nutmeg

salt and pepper to taste

1/4 cup light sour cream

1 tablespoon chopped fresh chives

  1. Heat oil in a large non-stick pan. Add onion and garlic; cook, stirring, until onion is soft. Add pumpkin, stock, water and nutmeg. Bring to boil; simmer, uncovered, for about 20 minutes or until pumpkin is soft.
  2. Blend soup, in batches, until smooth. Return soup to pan. Bring to boil; season with salt and pepper.
  3. Serve soup topped with sour cream; garnish with fresh chives.

Serves 4

 

Ricotta and Rocket Cannelloni

2 spring onions, finely chopped            125g ricotta cheese

50g rocket or spinach leaves, blanched and roughly chopped

Fresh ground black pepper, to taste             2 tsp continental chopped parsley

1 fresh sheet lasagne                                       1 cup tomato pasta sauce

10g extra rocket for serving                           20g shaved parmesan cheese for serving

 

Combine spring onions, ricotta and rocket or spinach leaves. Season to taste.

Cut lasagne into four.  Cook sheets in a large pot of boiling water for 3 minutes or until tender, then refresh in cold water.  Divide ricotta mixture evenly along the longest length of the sheet.  Roll up to form a tube. Place I a 30cm x 18cm baking dish.

Pour tomato pasta sauce over cannelloni and bake at 180 degrees for 20 minutes or until heated through.  Serve cannelloni topped with rocket and shaved Parmesan.

 

Serves 2    1 serve = 1 protein, 1 carbohydrate

 

ROASTED TOMATO CARROT SOUP

6 large ripe tomatoes                                  2 medium carrots, halved

salt and cracked black pepper to taste                 2 teaspoons olive oil

1 large leek, chopped                                  1 clove garlic, crushed

1/2 teaspoon sweet paprika                        1 litre (4-cups) vegetable stock

1/4 cup shredded fresh basil leaves

  1. Quarter tomatoes. Place tomatoes and carrots in a non-stick baking dish. Sprinkle with salt and pepper.
  2. Cook in a moderate oven, 180oC, for about 45 minutes or until tomatoes are wrinkled; cool.
  3. Heat oil in a large pan; add leek, garlic and paprika, cook stirring for about 5 minutes, or until soft. Add tomatoes, carrots and stock; simmer, covered, for 15 minutes. Cool slightly.
  4. Blend soup, in batches, until smooth. Return to pan; stir over heat until hot. Stir in basil.

Serves 4

 

Sesame Bok Choy            serves 4

2 tsp cornflour                        2 Tblsp water                          2 Tblsp hoisin sauce      1 Tblsp oyster sauce                   2 tsp soy sauce              2 tsp sesame oil

800g bok choy                         1 Tblsp toasted sesame seeds

 

Blend cornflour with water in small jug.  Stir in sauces.

Heat oil in wok or large pan.  Stir fry bok choy and seed until bok choy is just tender.

Stir in sauce mixture; stir until mixture boils and thickens.

 

 

STIR-FRIED TOFU VEGETABLES

cooking oil spray                                        1 medium onion, sliced thinly

200g hokkien noodles                                          2 cloves garlic, crushed

350g broccoli, cut into florets                              1 red capsicum, sliced thinly

100g button mushrooms, sliced                           120g snow peas, halved

150g bean shoots                                        200g firm tofu, cut into cubes

1/3 cup Thai sweet chilli sauce                             2 tablespoons honey

  1. Soak noodles in boiling water for 5 minutes; drain.
  2. Spray a heated wok or pan with cooking oil; add onion and garlic, stir-fry until soft.
  3. Add remaining vegetables; stir-fry for a few minutes or until just softened. Add tofu, blended sauce and honey and noodles, toss until heated through.

Serves 4               1 serve = 1 protein, 2 carbohydrates

 

SCRAMBLED EGGS WITH TOMATO SALSA AND BACON

4 egg-whites                                                1/4 cup reduced-fat milk

1 tablespoon chopped fresh chives   2 teaspoons oil

1/3 cup reduced-fat cheese

TOMATO SALSA

1/2 small red onion, finely chopped  2 tomatoes, seeded, finely chopped

1 medium red capsicum, seeded, finely chopped

2 tablespoons chopped fresh parsley         1 tblspoon chopped fresh coriander

salt and pepper to taste

  1. Tomato Salsa. Combine all ingredients in a bowl; mix well.
  2. Lightly whisk egg whites in a small bowl until combined; whisk in milk and chives.
  3. Heat oil in a medium non-stick pan; add egg mixture. Cook, stirring, until just set.
  4. Meanwhile, cook bacon in a non-stick pan, on both sides, until browned.
  5. Divide scrambled eggs between plates; top with cheese and Tomato Salsa.

Serves 2                         1 serve = 1 protein

 

Vegetable stir-fry

Ingredients (serves 4)

1 Tbs vegetable oil                                      1 onion, thinly sliced

100g carrots, cut into thin matchsticks       225g Swiss brown mushrooms, sliced

175g baby corn                                 225g bean sprouts, trimmed

250g baby spinach                                     1 lime, juiced

1 tbs honey

Stir-fry sauce

150ml teriyaki marinade                             85ml soy sauce

3 tbs Worcestershire sauce                         2 garlic cloves, crushed

50g grated ginger

Method

To make the sauce, combine teriyaki marinade, the sauces, garlic and ginger in a bowl and set aside.

Heat oil in a wok over high heat. Add onion and cook for about 30 seconds. Add carrot, mushroom and corn, and stir-fry for 1 minute. Add bean sprouts and baby spinach and continue cooking for about 30 seconds until spinach begins to wilt.

Stir in sauce, lime juice and honey, and cook for long enough to just heat the sauce through.

 

 

 

Vegetarian biryani

Ingredients (serves 6)              1 serve = 2 carbohydrate

1 tablespoon vegetable oil                 1 brown onion, halved, thinly sliced

2 garlic cloves, sliced                        1 cinnamon stick

6 cardamom pods, bruised                1 1/2 teaspoons ground cumin

1/4 teaspoon chilli powder                2 cups basmati rice

3 cups vegetable stock             175g baby green beans, trimmed

200g cauliflower, cut into florets      100g button mushrooms, halved

1/2 cup fresh coriander leaves           2 tablespoons flaked almonds, toasted

1/4 cup low-fat yoghurt

Method

Heat oil in a large, heavy-based saucepan over medium heat. Cook onion and garlic for 3 to 5 minutes or until onion is soft. Add cinnamon, cardamom, cumin and chilli. Cook for 30 seconds or until fragrant.

Add rice. Stir to coat. Add stock, beans, cauliflower and mushrooms. Bring to the boil. Reduce heat to medium-low. Simmer, covered, for 12 minutes or until liquid is absorbed. Remove from heat. Stand, covered, for 10 minutes or until rice is tender. Remove cinnamon stick.

Top biryani with coriander and almonds. Serve with yoghurt.

 

Warm pumpkin & goat’s cheese salad (vegetarian)

4 Servings                                              1 serve = 1 protein 2 carbohydrates

Prices available at displayed Coles store, may not be available at other stores or coles.com.au. Specials commence at 7am on start date, but may start before or extend beyond displayed dates. While stocks last. We reserve the right to limit sale quantities. Multi save price only available when purchased in the multiples specified.

Prices accurate as at: 01/02/2017

Ingredients

1/2 small jap pumpkin (skin on), cut into thin wedges

100ml olive oil

1 tablespoon thyme leaves

150g firm goat’s cheese, cut into rounds

1 cup panko breadcrumbs

2 tablespoons balsamic vinegar

1 teaspoon Dijon mustard

4 cups baby salad leaves (mesclun)

Method

Step 1

Preheat the oven to 200C.

Step 2

Toss pumpkin with 2 tablespoons of the oil and thyme. Season with salt and freshly ground black pepper. Place on a baking tray and roast for 30 minutes, turning once, until cooked and lightly caramelised. Set aside to cool slightly.

Step 3

Meanwhile, brush the cheese rounds with 1 tablespoon of the remaining olive oil and coat in the breadcrumbs. Place on a separate greased baking tray and chill until just before you’re ready to serve the salad.

Step 4

Whisk together the vinegar, mustard and remaining 2 tablespoons of oil. Season to taste with salt and pepper.

Step 5

Place the goat’s cheese in the oven for 5-6 minutes until crumbs are golden.

Step 6

Toss the salad leaves and pumpkin in half the vinaigrette and pile onto plates. Add the warmed goat’s cheese and drizzle with the remaining vinaigrette.

 

 

Wild Rice Salad

Serves 4                         1 serve = 1 carbohydrate

250g wild rice

60g peeled pistachio

150g soft dried apricot, soaked in hot water for 5 minutes

1 small bunch of mint, leaves picked

1 small bunch of rocket

3 spring onions, roughly chopped

Zest and juice of 1 lemon

2 tbsp olive oil

1 large clove of garlic, crushed

Sea salt and freshly ground black pepper

 

Place the rice in a large pot and cover with water, bring to the boil then reduce the heat and cook for 30-40 minutes, depending on the variety, or until the rice is cooked aldente. Drain and rinse under cold water. While the rice is cooking, roast the pistachio in a dry pan over a medium heat for 8-10 minutes. Coarsely chop them with a large knife. Drain the apricot and coarsely chop them too. In a bowl mix the rice, apricots and pistachios. Add the rest of the ingredients, toss well and season with salt and pepper to taste.

 

 

 

 

Veggie Surprise

1 brown onion diced                      2 Tblsp olive oil

2 large potatoes, peeled and diced      2 carrots, diced

2 cloves garlic, crushed               1 cup diced pumpkin

1 cup diced sweet potato             1 zucchini, sliced

1 head of broccoli cut into florets        ½ med head of cauliflower roughly cut

2 cups chicken/veg stock            1 bay leaf

2 Tblsp tomato paste                    1 tsp oregano

½ cup low fat tasty cheese                   2 Tblsp parsley

 

In a large saucepan cook onion in olive oil for 3-4 minutes until soft.  Add remaining ingredients except cheese and parsley.  Simmer over low heat for 30-40 minutes, or cook covered in moderate oven (180 degrees) for 45 minutes.

 

Remove bay leaf, spoon into vegetable serving bowls and top with tasty cheese and chopped parsley.

 

Serves 4             1 serve = 1 protein, 1 carbohydrate

Moroccan chickpea soup

Ingredients

 

2 teaspoons olive oil                               1 onion, finely chopped

1 large carrot, peeled, diced                           2 sticks celery, trimmed, diced

2 cloves garlic, crushed                                   2 teaspoons Moroccan seasoning

2 x 400g cans chickpeas, rinsed, drained              400g can chopped tomatoes

2 cups salt-reduced vegetable stock (or chicken stock) and 1 cup water

black pepper, to season                                  low-fat yoghurt, to serve (optional)

coriander leaves, to garnish

Instructions

Heat oil in a large heavy-based saucepan over a medium heat. Add onion, carrot and celery. Cook, stirring, for 5-6 minutes or until vegetables are soft. Add garlic and seasoning. Cook for 1 minute.

Add chickpeas, tomatoes and stock. Bring to the boil. Reduce heat to low, partially cover and simmer for 15 minutes. Set aside to cool slightly.

Place half the soup in a blender. Blend until smooth. Return to pan with remaining soup. Place over a medium heat, season with pepper and warm through. Ladle into bowls, top with a dollop of yoghurt (if using) and garnish with coriander.

Serves 4             1 serve = 1 carbohydrate

 

Pumpkin, Basil and Chilli Stir Fry

1 tsp peanut oil                              1 brown onion, thinly sliced

2 cloves garlic, sliced thinly                            4 fresh Thai chillies, sliced thinly

1 kg pumpkin, chopped coarsely                   1 tsp grated palm sugar

250g sugar snap peas                                      ¼ cup vegetable stock

2 Tblsp soy sauce                                   ¾ cup loosely packed basil leaves

4 green onions, sliced thinly                           ¼ cup unsalted roasted peanuts, halved

 

Heat oil in a wok and stir-fy brown onion until browned and crisp. Drain on absorbent paper.

Stir fry garlic and chill in wok until fragrant.  Add pumpkin and stir fry until browned all over and just tender.

Add peas, sugar, stock and sauce. Stir fry until sauce thickens.

Remove from heat.  Toss basil, green onion and nuts through the stir fry until well combined. Serve topped with fried onion.

 

Serves 4             1 serve = 1 protein, 1 carbohydrate

 

RICOTTA FRUIT SALAD

500g chopped fresh pineapple                       2 kiwi fruit, peeled, chopped

2 mangoes, peeled, chopped                         2 peaches, chopped

2 plums, chopped                                   1 passionfruit

1 x 250g punnet strawberries, quartered

RICOTTA TOPPING 200g ricotta cheese                                       ¼ cup icing sugar

½ cup low-fat mango-flavoured yoghurt        1 passionfruit

 

  1. Combine pineapple, kiwi fruit, mangoes, peaches, plums and strawberries in a large bowl. Add passionfruit pulp; stir gently. Cover; refrigerate until serving.
  2. RICOTTA TOPPING. Combine ricotta cheese, icing sugar, yoghurt and passionfruit pulp in a bowl; mix well.
  3. Serve fruit salad with Ricotta Topping.

SERVES 4.

 

Roast Pumpkin and Goat’s Cheese Salad

750g peeled pumpkin, diced                 Vegetable oil spray

1 Tblsp olive oil                    2 large onions, halved and thinly sliced

1 Tblsp brown sugar                      2 Tblsp balsamic vinegar

Freshly ground black pepper                 1 head butter lettuce

120g fresh goats’ cheese crumbled

 

Preheat oven to 200 degrees centigrade.  Place pumpkin in a roasting dish and spray with vegetable oil spray. Roast for 30 minutes, until soft and golden.

 

Meanwhile, heat olive oil in a non-stick pan. Cook onion over medium heat for 3-5 minutes.  Add brown sugar, balsamic vinegar and pepper.  Cook until brown and syrupy.

Place lettuce leaves on plate. Top with the pumpkin, caramelised onions and goat’s cheese.

 

Serve 4               1 serve = 1 protein, 1 carbohydrate.

 

 

TOFU AND VEGETABLE STIR FRY

350 grams cauliflower, chopped            350 grams broccoli, chopped

250 grams asparagus, sliced                 350 grams green beans, sliced

3 medium carrots, sliced                        1 tablespoon olive oil

2 cloves garlic crushed                  1 tablespoon fresh thyme

1 teaspoon cracked black pepper         375 grams firm tofu, cubed

2 medium onions, sliced                 250 grams button mushrooms, sliced

½ cup dry white wine                     1 vegetable stock cube

3 teaspoons corn flour                   1 cup water

¼ cup grated parmesan cheese

 

Add cauliflower, broccoli, asparagus, beans and carrots t large pan of boiling water; boil, uncovered, 2 minutes, drain.  Rinse under cold water; drain.

Heat oil in wok or large non-stick pan; stir fry garlic, thyme, pepper, tofu until tofu is browned lightly, remove from pan.

Add onions and mushrooms to same pan; stir-fry until onions are soft.  Stir in vegetable mixture, wine, crumbled sock cube and blended  cornflour and wate; stir over heat until mixture boils and thickens.  Stir in tofu; serve sprinkled with cheese.

 

Serves 4                                  1 serve = 1 protein

 

 

Vegetable Fried Rice

You will need to cook about 1/3 cup long grain rice for this recipe.

 

1 clove garlic crushed                            1 tsp finely grated fresh ginger

2 Tblsp water                                 1 medium carrot finely chopped

2 small zucchini chopped finely  ½ red capsicum finely chopped

1 cup cooked long grain rice                 2 Tblsp soy sauce

3 shallots finely chopped             2 Tblsp finely chopped fresh coriander leaves

 

Combine garlic, ginger and the water in wok or large non-stick frying pan; cook over heat until ginger is soft.  Add carrot, capsicum and zucchini; cook for 5 minutes.  Stir in remaining ingredients; stir over heat until heated through.

 

Serves 2             1 serve = 1 ½  carbohydrate

 

VEGETABLES WITH COUSCOUS

1 teaspoon vegetable oil                                              150g button mushrooms, sliced

6 spring onions, sliced                                     2 cloves garlic, crushed

1 green zucchini, sliced                                               1 ½  cups vegetable stock

1 ½  cups couscous                                          salt and pepper to taste

2 tomatoes, seeded, chopped                           ¼ cup chopped fresh mint

½ cup plain low-fat yoghurt

  1. Heat oil in a large non-stick pan; add mushrooms, spring onions and garlic, cook, stirring, until mushrooms are soft. Add zucchini, cook, stirring for a further 2 minutes. 2. Stir in stock; bring to boil. Remove from heat. Stir in couscous; stand, covered, for 5 minutes. Season with salt and pepper. Use a fork to gently stir in tomatoes.
  2. Serve couscous topped with combined mint and yoghurt.

Serves 4                                               1 serve = 2 carbohydrates

 

 

WARM VEGETABLE SALAD

300g pumpkin, peeled, chopped                2 medium carrots, chopped 1 red capsicum, chopped                            1 small fennel bulb, quartered

1 red onion, cut in wedges                          3 zucchini, cut in half

DRESSING

1/3 cup balsamic vinegar                            1 tablespoon brown sugar

¼ cup vegetable stock                                 1 tablespoon oil

salt and pepper to taste                    1 tablespoon chopped fresh rosemary

  1. Dressing. Combine all ingredients in a bowl; mix well.
  2. Place vegetables in a baking dish; pour Dressing over top.
  3. Cook, uncovered, in a moderately hot oven, 190oC, for about 40 minutes, turning vegetables occasionally, or until tender and browned.

Serves 4                         1 serve = 1 protein

 

Watercress soup

Ingredients (serves 6)                       1 serve = 1 carbohydrate

100g unsalted butter                                   1 onion, sliced

1 leek, sliced                                               500g potatoes peeled, chopped

350g watercress, leaves picked                   1L chicken or vegetable stock or water

300ml buttermilk

Method

Place the butter in a large saucepan over low heat. When melted, add the onion and leek and cook for 2-3 minutes or until softened. Add the potato, half the watercress and the stock. Increase heat and bring to the boil, then reduce heat to low and simmer for about 20 minutes or until the potato is softened. Cool slightly, then stir the buttermilk and remaining watercress into the soup. Blend in batches until smooth, and season well with salt and pepper. The soup can be reheated gently and served drizzled with a little extra buttermilk, or chilled and garnished with small cubes of ice.

 

 

 

Wok-fried vegetables

Ingredients (serves 4)

2 tsp vegetable oil                             2cm-piece fresh ginger, peeled, finely grated

1 garlic clove, crushed             2 carrots, peeled, cut into batons

100g sugar snap peas, ends trimmed

2 green shallots, ends trimmed, thinly sliced lengthways

1 bunch choy sum, ends trimmed, finely shredded

1/2 baby wombok (Chinese cabbage), finely shredded

1 tbs light soy sauce                          125ml (1/2 cup) vegetable stock

Method

Heat the oil in a large wok over high heat until just smoking. Add the ginger and garlic, and stir-fry for 1 minute or until aromatic. Add the carrot and sugar snap peas, and stir-fry for 2 minutes or until sugar snap peas are bright green and tender crisp. Add the green shallot, choy sum, wombok, soy sauce and stock, and stir-fry for 1 minute or until choy sum and wombok just wilt. Remove from heat.

Divide vegetable mixture among serving plates. Serve immediately.

 

ZUCCHINI BEAN SALAD

2 medium zucchini, thinly sliced                            2 medium onions, thinly sliced

1 tablespoon salt                                             1/2 cup spiral macaroni pasta

1/4 cup caster sugar                                       1/3 cup white vinegar

2 teaspoons mustard seeds                         1/2 teaspoon ground turmeric

1 x 420g can four bean mix, rinsed, drained

2 sticks celery, thinly sliced

1 medium red capsicum, thinly sliced

  1. Place zucchini and onions in a colander; sprinkle evenly with salt. Cover with a clean dry tea-towel; stand for 2 hours. Rinse vegetables well under cold water; drain well.
  2. Meanwhile, add pasta to a large pan of boiling water; boil, uncovered, until tender; drain well.
  3. Combine sugar, vinegar, seeds and turmeric in a pan, stir until boiling. Then simmer, uncovered, for 3 minutes.
  4. Stir in zucchini and onions, pasta, beans, celery and capsicums; simmer, uncovered, for a further 2 minutes. Pour mixture into a large bowl; refrigerate until serving.

SERVES 4                                         1 serve = 1 carbohydrate

 

Vegetarian Casserole

Ingredients

1 Tbsp canola oil

1 onion finely chopped

3 garlic cloves sliced

1 tsp smoked paprika

½ tsp cumin

1 Tbsp dried thyme

3 medium carrots sliced

2 medium sticks celery, finely sliced

1 red capsicum

1 yellow capsicum

2 x 400g tins tomatoes or peeled cherry tomatoes

250 ml vegetable stock cube

2 zucchini sliced thickly

2 sprigs fresh thyme

250g cooked lentils

 

Method

  1. Heat the oil in a large, heavy based pan. Add the onions and cook gently for 5-10 minutes until softened.
  2. Add the garlic, spices, dried thyme, carrots, celery and capsicum and cook for 5 minutes.
  3. Add the tomatoes, stock, zucchini and fresh thyme and cook for 20-25 minutes.
  4. Take out the thyme sprigs. Stir in the lentils and bring back to the simmer. Seve with wild and which basmati rice or quinoa.

 

Soup Recipes

Filed under: Soup — Arlene @ 5:38 am

BROCCOLI CORN SOUP

750g broccoli florets                                        3 potatoes, chopped

1 onion, chopped                                             1 tablespoon chopped fresh parsley

2 cups vegetable stock                                     2 cup skim milk

1 x 440g can creamed corn                              ½ teaspoon Moroccan seasoning

salt and pepper to taste

  1. Combine broccoli, potatoes, onion, parsley and stock in a pan. 2. Bring to boil; simmer, covered, for about 25 minutes or until potatoes are tender.
  2. Blend broccoli mixture, in batches, until smooth. Return to pan; stir in milk, corn, seasoning and salt and pepper. Stir over heat until hot.

Serves 4                                                           1 serve = 1 carbohydrate

 

Brown lentil and vegetable soup

Ingredients                                         Serves 4 (1 serve = 1 carbohydrate)

1 tablespoon olive oil

2 carrots, peeled, diced

2 zucchini, diced

2 sticks celery, diced

1 brown onion, finely chopped

400g can diced tomatoes

2 cups salt-reduced vegetable stock

400g can brown lentils, rinsed, drained

1/2 cup flat-leaf parsley leaves, chopped

Method

Step 1

Heat oil in a large saucepan over medium-high heat. Add carrots, zucchini, celery and onion. Cook, stirring occasionally, for 10 minutes or until vegetables begin to soften.

Step 2

Add tomatoes and stock to pan. Cover and bring to the boil. Reduce heat to medium-low. Simmer, partially covered, for 15 minutes or until vegetables are soft.

Step 3

Add lentils to soup. Cook for 5 minutes or until heated through. Ladle soup into bowls. Sprinkle with parsley. Season with freshly ground black pepper.

 

Carrot and chickpea soup

Ingredients                                        Serves 4 (1 serve = 1 carbohyddrate)

2 teaspoons olive oil

1 leek, chopped

500g packet frozen Carrot Rings (or 500g fresh carrots sliced)

1/2 cup orange juice

4 cups chicken stock

300g can Chick Peas, undrained

1/2 teaspoon mixed spice

1/3 cup natural low fat Greek yoghurt, to serve

2 teaspoons chopped fresh tarragon, to serve

Method

Step 1

Heat oil in a large saucepan over medium heat. Add leek and carrot rings. Cook, stirring, for 10 minutes or until soft.

Step 2

Add juice, stock, chickpeas and mixed spice. Bring to the boil. Reduce heat to medium-low and simmer, covered, for 15 minutes. Combine yoghurt and tarragon.

Step 3

Blend soup until smooth, return to pan. Season with salt and pepper. Stir over heat until heated through.

Step 4

Ladle into bowls, top with tarragon yoghurt.

 

 

Carrot & ginger soup with yoghurt

Ingredients (serves 4)                       1 serve = 1 protein

Olive oil spray

1 large brown onion, coarsely chopped

2 garlic cloves, crushed

2 tsp finely grated fresh ginger

2 tsp ground cumin

500g sweet potato (kumara), peeled, coarsely chopped

4 large (about 600g) carrots, peeled, coarsely chopped

1L (4 cups) water

1 tsp Massel Salt Reduced Chicken Style stock powder

130g (1/2 cup) low-fat natural yoghurt

Chopped fresh chives, to serve

Method

Heat a large saucepan over medium heat. Spray with olive oil spray. Add the onion and cook, stirring occasionally, for 5 minutes or until soft. Add the garlic, ginger and cumin. Cook, stirring, for 1-2 minutes or until aromatic.

Add the sweet potato, carrot, water and stock powder. Increase heat to high. Bring to the boil. Cover and reduce heat to low. Cook for 15-20 minutes or until the vegetables are soft. Set aside to cool slightly.

Place half the sweet potato mixture in the jug of a blender. Blend until smooth. Transfer the soup to a clean saucepan. Repeat with the remaining sweet potato mixture. Place the soup over low heat and stir until heated through. Season with pepper.

Ladle the soup among serving bowls. Top with yoghurt and chives to serve.

 

Chicken soup

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Ingredients

4 chicken thigh fillets (about 900g), skinned, excess fat removed

1 large brown onion, halved, finely chopped

1 large carrot, peeled, finely chopped

1 celery stick, trimmed, finely chopped

2 large garlic cloves, finely chopped

2 Tablespoons finely chopped fresh continental parsley stems

6 sprigs fresh thyme, leaves picked

2 Litres (8cups) water

Sea salt flakes

½ tsp whole black pepper corns

¼ cup finely chopped fresh continental parsely extra

Method

Step 1

Combine chicken, onion, carrot, celery, garlic, parsley, thyme, water and peppercorns in a large saucepan over medium-high heat. Bring to the boil. Reduce heat to low and cook, covered, for 40 minutes or until vegetables are very tender.

Step 2

Use tongs to transfer the chicken to a clean work surface. Hold with tongs and cut the chicken meat from the bones. Discard bones. Tear the chicken meat and add to the soup.

Step 3

Taste and season with sea salt. Ladle soup among serving bowls. Sprinkle with extra parsley and serve immediately.

 

 

Cream of cauliflower soup

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Ingredients

2 teaspoons olive oil

1 brown onion, halved, finely chopped

650g cauliflower, cut into florets

2 small potatoes, peeled , coarsely chopped

625 ml Vegetable stock

330 ml water

80ml evaporated skim milk

Ground black pepper, to taste

 

Method

Step 1

Heat the oil in a large saucepan over medium heat. Add the onion and cook, stirring, for 5-6 minutes or until soft.

Step 2

Add the cauliflower, potato, stock and water. Cover and bring to the boil. Reduce heat to medium-low and simmer, partially covered, for 15 minutes or until the cauliflower and potato are tender. Set aside for 5 minutes to cool slightly.

Step 3

Place half the cauliflower mixture in the jug of a blender and blend until smooth. Transfer to a clean saucepan. Repeat with remaining mixture. Add evaporated skim milk. Place over low heat and cook for 1-2 minutes or until heated through.

Step 4

Ladle soup among serving bowls. Season with pepper.

 

 

Cream of cauliflower soup

Ingredients

1 tablespoon olive oil

1 brown onion, finely chopped

2 garlic cloves, crushed

2 teaspoons ground coriander

1 teaspoon ground cumin

1/4 teaspoon chilli flakes

750g cauliflower, trimmed, cut into florets

2 cups vegetable stock

2 cups water

1/4 cup evaporated skim milk

Method

Heat oil in a saucepan over medium heat. Add onion and garlic. Cook, stirring, for 6 to 7 minutes or until very soft.

Add coriander, cumin and chilli flakes. Increase heat to high. Cook, stirring, for 2 minutes. Add cauliflower, stock and water. Cover. Bring to the boil. Reduce heat to low. Simmer, partially covered, for 30 minutes or until cauliflower is tender. Set aside for 20 minutes.

Blend soup in batches until smooth. Return to saucepan. Stir in evaporated skim milk. Stir over low heat until hot. Season with salt and pepper.

 

Grandmas Chicken soup- food for the soul

Traditional chicken soup is said to cure the common cold. This healthy recipe uses lots of different herbs and spices to enhance the flavour.

Ingredients

4 (about 900g) chicken thigh cutlets, skinned, excess fat trimmed

1 large brown onion, halved, finely chopped

1 large carrot, peeled, finely chopped

1 celery stick, trimmed, finely chopped

2 large garlic cloves, finely chopped

2 tablespoons finely chopped fresh continental parsley stems

6 sprigs fresh thyme, leaves picked

2L (8 cups) water

1/2 teaspoon whole black peppercorns

Sea salt flakes

1/4 cup finely chopped fresh continental parsley, extra

 

Method

Step 1

Combine chicken, onion, carrot, celery, garlic, parsley, thyme, water and peppercorns in a large saucepan over medium-high heat. Bring to the boil. Reduce heat to low and cook, covered, for 40 minutes or until vegetables are very tender.

Step 2

Use tongs to transfer the chicken to a clean work surface. Hold with tongs and cut the chicken meat from the bones. Discard bones. Tear the chicken meat and add to the soup.

Step 3

Taste and season with sea salt. Ladle soup among serving bowls. Sprinkle with extra parsley and serve immediately.

 

 

 

 

CORN AND SPINACH SHORT SOUP

4 cups vegetable stock                                    4 cups water

2 x 310g cans creamed corn                            1 clove garlic, crushed

2 tablespoons light soy sauce                          4 spring onions, finely sliced

80g baby spinach leaves

WONTONS

2 spring onions, finely sliced                          1 clove garlic, crushed

60g tofu                                                          ¼ cup chopped parsley leaves

16 wonton wrappers                                       1 egg, lightly beaten

  1. Place stock, water, corn, garlic and sauce in a large pan. Bring to boil; simmer, uncovered, for 10 minutes. Stir in spring onions and spinach.
  2. Wontons. Process spring onions, garlic, tofu and parsley in a food processor until combined. Spoon a teaspoon of mixture into center of each wrapper. Brush edges with egg, gather at the top to form punches; pinch to seal.
  3. Cook wontons in a pan of boiling water for about 10 minutes or until they float to the top; drain.
  4. Divide hot soup among four bowl with four wontons in each.

Serves 4                       1 serve = 1 protein, 1 carbohydrate

 

CREAMY MUSHROOM SOUP

SERVES 4                                        1 serve = 2 tsp fat

2 teaspoons oil                                           2 medium onions, chopped

3 cloves garlic, crushed                     500g flat mushrooms, chopped

1 litre (4-cups) vegetable stock                   2 tablespoons Worcestershire sauce

1/4 cup reduced-fat cream                          1 tablespoon chopped fresh thyme

salt and pepper to taste

  1. Heat oil in a large pan, add onions and garlic; cook, stirring, until soft. Add mushrooms, cook, covered, stirring occasionally, for 10 minutes.
  2. Add stock and sauce; simmer, uncovered, for about 5 minutes, or until mushrooms are tender; cool slightly.
  3. Blend soup, in batches, until smooth. Return to same pan with cream; stir over heat, until hot. Stir in thyme then season with salt and pepper.

 

Curried lentil soup

Ingredients

1 tablespoon olive oil

1 brown onion, chopped

2 tablespoons korma curry paste

2 cups dried split red lentils, rinsed, drained

6 cups vegetable or chicken stock

1 cup light coconut milk

1/3 cup coriander leaves, chopped

Method

Step 1

Heat oil in a large saucepan over medium heat. Add onion and cook for 5 minutes. Add curry paste and cook, stirring, for 1 minute.

Step 2

Add lentils and stock. Cover and bring to the boil. Reduce heat to medium-low and simmer, partially covered, for 20 minutes or until lentils are very soft (stir often to prevent lentils from catching). Remove scum from surface (see card, p81). Remove from heat and cool slightly, stirring to release heat.

Step 3

Using a food processor or blender, puree soup, in 2 batches, until smooth. Return to saucepan over low heat. Add coconut milk. Heat, stirring, for 4 minutes or until hot (do not boil). Ladle soup into bowls. Sprinkle with coriander

 

FARMHOUSE SOUP

2 teaspoons oil                                  1 leek, sliced

1 clove garlic, crushed                       1 stick celery, chopped

1 medium carrot, diced                     500g pumpkin, peeled, chopped

1 parsnip, peeled, chopped               1 litre beef stock

1 x 400g can brown lentils, undrained

1 x 400g diced tomatoes, undrained

1 tablespoon chopped fresh basil

2 tablespoons grated parmesan cheeese

  1. Heat oil in a large pan. Add leek, garlic, celery, carrot, pumpkin and parsnip in a large pan; cook, stirring, until vegetables are tender.
  2. Add stock, lentils and tomatoes. Simmer, covered, for about 20 minutes. Stir in basil.
  3. Serve soup sprinkled with grated cheese.

SERVES 4                                        1 serve = 1 carbohydrate

 

Fast winter soup

Ingredients (serves 2)              1 serve = 1 carbohydrate

1 tbs olive oil                                    1 onion, chopped

1 long red chilli, seeds removed, finely chopped

1 celery stalk, chopped            1 carrot, chopped

1 tsp ground cumin                           1 tsp ground coriander

1 cup red lentils, rinsed, drained       1L (4 cups) chicken or vegetable stock

Low-fat natural yoghurt, to serve

Method

Heat the olive oil in a large saucepan over medium heat, add the onion, chilli, celery and carrot and cook for 2-3 minutes.

Add cumin and coriander and cook, stirring, for a further minute.

Add the red lentils and chicken or vegetable stock, bring to boil and simmer for 8-10 minutes or until lentils are tender.

Season with salt and pepper. Serve in bowls with a dollop of yoghurt.

 

Fresh asparagus soup

Ingredients (serves 2)

2 bunches (about 400g) fresh asparagus, trimmed

1  tbs olive oil

1 onion, finely chopped

2 1/2 cups (625ml) vegetable stock or water

1/2 small lemon, juiced

Salt and freshly ground pepper

Chopped fresh dill, to serve

Method

Chop the asparagus into 3cm pieces. Heat the oil in a saucepan over a medium heat. Add the onion and cook for 3-4 minutes or until soft.

Add the asparagus and cook, stirring occasionally, for 5 minutes. Add the stock or water. Bring to the boil. Reduce the heat and simmer for 20 minutes. Set aside to cool slightly.

Blend the mixture in a food processor until smooth. Return to the saucepan. Add the lemon juice and season with salt and pepper. Serve  with the chopped dill and freshly ground pepper

 

Gazpacho

Makes                            2 cups (1 cup = 1 carbohydrate and 2 tsp oil)

Ingredients

2 large slices (about 70g) day-old crusty bread, crusts removed, torn

2 tbs red wine vinegar

1kg truss tomatoes, stems removed, coarsely chopped

2 shallots, ends trimmed, thinly sliced

1 garlic clove, chopped

1 tsp raw or caster sugar

2 tbs extra virgin olive oil

Finely chopped cucumber, to serve

Method

Combine the bread and vinegar in a bowl. Set aside for 10 minutes to soak.

Process the bread mixture, tomato, shallot, garlic and sugar in a food processor for 2 minutes. Add the oil and process until well combined.

 

HEARTY VEGETABLE SOUP

2 teaspoons oil                               2 onions, chopped

2 carrots, chopped                 1 turnip, chopped

2 sticks celery, sliced            2 medium potatoes, chopped

2 zucchini, chopped                       5 cups beef stock

1 x 400g can chopped tomatoes    ½ cup small tube pasta

  1. Heat oil in a large pan; add onions and carrots, cook for about 5 minutes. Add turnip and celery, cook for a further 3 minutes.
  2. Add potatoes and zucchini, cook for a further 1 minute.
  3. Add stock, tomatoes and pasta. Bring to boil; simmer, covered, for 1 hour. Season with salt and pepper.

Serves 4          1 cup = 1 carbohydrate

 

Indian-style gazpacho

Spain’s famous chilled tomato and vegetable soup, made Indian with fresh chilli, ginger and pappadums, is the perfect start to your night.

Ingredients (serves 6)

250g vine-ripened tomatoes, quartered

1/2 red onion, chopped

1/2 red capsicum, deseeded, coarsely chopped

Lebanese cucumber, peeled, deseeded, finely chopped

1 garlic clove, crushed

1 tsp grated fresh ginger

1 small fresh red chilli, deseeded, finely chopped

1 tbs chopped fresh coriander

2 small cooked pappadums, coarsely broken

250ml (1 cup) chilled vegetable stock

1 tbs white wine vinegar

1 tsp caster sugar

Natural yoghurt, to serve

Coriander leaves, to serve

Method

Place the tomato, onion, capsicum, cucumber, garlic, ginger, chilli and coriander in the jug of a blender and blend until almost smooth. Add pappadum and blend until the mixture thickens slightly.

Transfer the tomato mixture to a large bowl. Stir in the stock, vinegar and sugar. Season with salt and pepper. Transfer the tomato mixture to an airtight container. Place in the fridge for 1 hour to chill.

Pour the tomato mixture among serving glasses. Top each glass with a small dollop of yoghurt and a coriander leaf to serve.

Notes & tips

You can prepare this recipe to the end of step 2 up to 1 day ahead. Continue from step 3 just before serving.

 

Italian-style risoni soup

Ingredients (serves 6)                       1 serve = 1 carbohydrate

1 tbs olive oil

1 medium fennel bulb, ends trimmed, finely chopped

1 large carrot, peeled, finely chopped

1 large zucchini, ends trimmed, finely chopped

2 garlic cloves, crushed

3 x 500ml ctns chicken consomme

75g (1/3 cup) risoni

85g (1/2 cup) shelled fresh peas

1 tbs finely chopped fresh tarragon

Salt & freshly ground black pepper

Method

Heat the oil in a large saucepan over high heat. Add the fennel, carrot, zucchini and garlic and cook, stirring, for 5 minutes or until just tender. Add the consomme and bring to the boil. Add the risoni and cook, stirring occasionally, for 10 minutes or until pasta is al dente. Add the peas and cook for 2 minutes or until peas are bright green and tender. Remove from heat.

Add the tarragon and stir to combine. Taste and season with salt and pepper.

 

 

Lentil soup

Ingredients (serves 4)                         1 cup = 1 protein

2 tbs extra virgin olive oil, plus extra to drizzle           1 leek (pale part only), thinly sliced

2 carrots, finely chopped                                             2 celery stalks, finely chopped

2 tbs tomato paste                                            1 cup (200g) green or brown lentils, rinsed, drained

2L (8 cups) vegetable stock                             400g can chopped tomatoes

400g can cannellini beans, rinsed, drained                  2 tsp ground coriander

1 tsp smoked paprika (pimenton) (see note)                1/3 cup finely chopped flat-leaf parsley

Method

Heat the oil in a large saucepan over medium heat. Add the leek, carrot and celery, then cook, stirring, for 3-4 minutes until softened. Add the tomato paste and cook for 1 minute. Add the lentils and stock and bring to the boil. Reduce heat to medium-low and simmer gently for 1 hour, skimming the surface occasionally, until the lentils are tender.

Add the tomato, cannellini beans, coriander, paprika and some salt and pepper to the pan, then cook, stirring occasionally, for a further 20 minutes or until soup is thick. Taste for spices and seasoning, then stir in half the parsley.

Divide soup among shallow bowls and top with remaining parsley, a drizzle of extra virgin olive oil and freshly ground pepper. Serve with crusty bread.

Notes

Smoked paprika is available from gourmet food shops and selected delis.

It’s good to pick over the lentils and ditch any discoloured ones, then rinse (there’s no need to soak).

If your celery comes with leaves, chop and add them as well.

 

Lentil soup

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Ingredients

1 Tablespoon olive oil

1 brown onion, finely chopped

1 carrot, peeled, finely chopped

1 celery stick, trimmed, finely chopped

2 x 400g cans brown lentils, rinsed and drained

400g can diced tomatoes

500 ml Vegetable stock

2 dried bay leaves

2 teaspoons dried oregano leaves

¼ cup fresh continental parsley

Olive oil (optional) to drizzle)

25g (1/3 cup) finely grated parmesan

 

Method

Step 1

Heat the oil in a large saucepan over medium heat. Cook onion, carrot and celery, stirring occasionally, for 5 minutes or until soft. Stir in lentils, tomato, stock, bay leaves and oregano. Reduce heat to low. Simmer for 10 minutes or until mixture reduces slightly. Set aside for 5 minutes to cool. Remove and discard the bay leaves.

Step 2

Process half the soup in a food processor until smooth. Return to the pan. Cook, stirring, over medium heat until heated through. Stir in the parsley.

Step 3

Divide among serving bowls. Drizzle over oil, if desired. Top with parmesan.

 

 

 

Lentil & tomato soup (1 cup = 1 carbohydrate)

1 tbs olive oil

1 small brown onion, coarsely chopped

1 x 400g pkt Fresh Veggie Mix

2 x 400g cans brown lentils, rinsed, drained

1 x 400g can Select Diced Italian Tomatoes

500ml (2 cups) vegetable stock

500ml (2 cups) boiling water

1/4 cup chopped fresh continental parsley

Freshly ground black pepper

4 multigrain rolls, to serve (optional)

Method

Heat the oil in a large saucepan over medium heat. Add the onion and vegetable mixture and cook, stirring occasionally, for 3 minutes or until the onion softens.

Add the lentils, tomato, stock and water to the pan. Cover and bring to the boil over high heat. Reduce the heat to medium and cook, partially covered, for 8-10 minutes or until the vegetable mixture is just tender. Add the parsley and stir until well combined. Taste and season with pepper.

Ladle the soup among serving bowls and serve with the rolls, if desired.

 

Mexican spiced tomato soup

Ingredients                                       1 cup = 1 carbohydrate

2 tablespoons olive oil            2 large onions, chopped

2 cloves garlic, chopped          3 teaspoons Mexican seasoning (see below)

2 cans chopped tomatoes                  1 teaspoon Vegemite

2 tablespoons Worcestershire sauce 6 cups vegetable stock

1 1/2 cups red lentils                         1/3 cup tomato paste

2 tablespoons brown sugar               1/2 cup fresh coriander, chopped (or use parsley)

 

Mexican seasoning:  In an airtight container or small jar, combine the following:

1 heaped tablespoon ground cumin

2 teaspoons brown sugar

Instructions

1 Heat oil in a large saucepan. Add onions and garlic and cook until light golden.

2 Mix in 3 teaspoons of the Mexican seasoning, then add tomatoes, Vegemite, Worcestershire sauce, stock, lentils, tomato paste and sugar. Bring to the boil and stir, then reduce heat and simmer for 45 minutes.

3 Add chopped fresh herbs.

 

 

Moroccan pumpkin soup

Take an Australian classic like pumpkin soup, add a Moroccan twist and make this “souper” meal which is vegan friendly.

Ingredients (serves 6)              1 cup = 1 carbohydrate

1/4 cup (60ml) olive oil

1 leek, white part only, thinly sliced

3 cloves garlic, finely chopped

1 red chilli, finely chopped

1 cinnamon stick

3cm piece ginger, peeled, thinly sliced

1 1/2 tsp cumin seeds

2 carrots, peeled, coarsely chopped

1.5kg butternut or pumpkin, peeled, seeded (see note), cut into 3cm pieces

1/3 cup (70g) yellow split peas

Juice of 1/2 lemon

Coriander sprigs and soup sprinkles, to serve

Method

Heat oil in a large saucepan over low-medium heat and cook leek, garlic and 2 tsp salt, stirring occasionally, for 3 minutes or until soft. Add chilli, cinnamon, ginger and cumin and stir for 1 minute or until fragrant. Add carrots, pumpkin and split peas. Stir to coat in onion mixture.

Add 1.5 litres water to saucepan and bring to the boil, then simmer for 50 minutes or until split peas are soft.

Remove and discard cinnamon stick from soup. Add lemon juice then process or blend soup, in small batches, in a food processor or blender until smooth. Return soup to pan and reheat over medium heat. Serve topped with coriander sprigs and soup sprinkles.

Notes

Reserve 1/2 cup pumpkin seeds for soup sprinkles.

 

Roasted Carrot & Fennel Soup

 

This simple vegan soup can be prepared quickly on a weeknight.

Serves: 4

Ingredients

500g carrots

Olive oil

1 bulb fennel

1/2 cup sliced onion

2 teaspoons ground ginger

1 teaspoon ground coriander

1/2 teaspoon salt

1/4 teaspoon pepper

4 cups vegetable broth

Method

Preheat oven to 400 degrees.

Slice carrots into planks and toss with olive oil. Roast for about 20 minutes.

Meanwhile, heat 1 tablespoon olive oil in a stockpot set over medium.

Trim fronds from fennel and save for another use (I like to use it as a bed for baking fish). Slice fennel bulb thinly.

Add fennel and onion to the pot and stir to coat with oil. Cook, stirring occasionally, until quite soft and starting to caramelize.

Stir in ginger, coriander, salt, and pepper.

When the carrots have roasted, add them to the pot, then add the vegetable broth. Bring everything to a boil then reduce to a simmer for 10 minutes.

Using a blender, puree soup until smooth. Serve.

 

Tomato soup

Ingredients

1-1¼kg ripe tomatoes

1 medium onion

1 small carrot

1 celery stick

2 tbsp olive oil

2 squirts of tomato purée (about 2 tsp)

a good pinch of sugar

2 bay leaves

1.2 litres hot vegetable stock

Method

Firstly, prepare your vegetables. You need 1-1.25kg/2lb 4oz-2lb 12oz ripe tomatoes. If the tomatoes are on their vines, pull them off. The green stalky bits should come off at the same time, but if they don’t, just pull or twist them off afterwards. Throw the vines and green bits away and wash the tomatoes. Now cut each tomato into quarters and slice off any hard cores (they don’t soften during cooking and you’d get hard bits in the soup at the end). Peel 1 medium onion and 1 small carrot and chop them into small pieces. Chop 1 celery stick roughly the same size.

Spoon 2 tbsp olive oil into a large heavy-based pan and heat it over a low heat. Hold your hand over the pan until you can feel the heat rising from the oil, then tip in the onion, carrot and celery and mix them together with a wooden spoon. Still with the heat low, cook the vegetables until they’re soft and faintly coloured. This should take about 10 minutes and you should stir them two or three times so they cook evenly and don’t stick to the bottom of the pan.

Holding the tube over the pan, squirt in about 2 tsp of tomato purée, then stir it around so it turns the vegetables red. Shoot the tomatoes in off the chopping board, sprinkle in a good pinch of sugar and grind in a little black pepper. Tear 2 bay leaves into a few pieces and throw them into the pan. Stir to mix everything together, put the lid on the pan and let the tomatoes stew over a low heat for 10 minutes until they shrink down in the pan and their juices flow nicely. From time to time, give the pan a good shake – this will keep everything well mixed.

Slowly pour in the 1.2 litres of hot stock, stirring at the same time to mix it with the vegetables. Turn up the heat as high as it will go and wait until everything is bubbling, then turn the heat down to low again and put the lid back on the pan. Cook gently for 25 minutes, stirring a couple of times. At the end of cooking the tomatoes will have broken down and be very slushy looking.

Remove the pan from the heat, take the lid off and stand back for a few seconds or so while the steam escapes, then fish out the pieces of bay leaf and throw them away. Ladle the soup into your blender until it’s about three-quarters full, fit the lid on tightly and turn the machine on full. Blitz until the soup’s smooth (stop the machine and lift the lid to check after about 30 seconds), then pour the puréed soup into a large bowl. Repeat with the soup that’s left in the pan. (The soup may now be frozen for up to 3 months. Defrost before reheating.)

Pour the puréed soup back into the pan and reheat it over a medium heat for a few minutes, stirring occasionally until you can see bubbles breaking gently on the surface. Taste a spoonful and add a pinch or two of salt if you think the soup needs it, plus more pepper and sugar if you like. If the colour is not a deep enough red for you, plop in another teaspoon of tomato purée and stir until it dissolves. Ladle into bowls and serve.

 

Roasted tomato soup

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Ingredients

1kg roma tomatoes, halved

2 tablespoons olive oil

3 sprigs fresh thyme

1 medium brown onion, chopped

2 garlic cloves, crushed

200g sebago potato, peeled, chopped

2 tablespoons tomato paste

2 teaspoons brown sugar

2 cups Vegetable Stock

Fresh thyme leaves to serve

Method

Preheat oven to 220C/200C fan-forced. Place tomato on a baking tray. Drizzle tomato with half the oil and top with thyme. Season with salt and pepper. Roast for 15 to 20 minutes or until tender.

Heat oil in a saucepan. Add onion, garlic and potato. Cook, stirring occasionally, for 5 minutes. Add tomato paste and sugar. Stir in stock and 1 cup cold water. Cover. Bring to the boil. Reduce heat to low. Simmer, for 15 minutes or until potato is just tender.

Add tomato to stock mixture. Carefully blend soup until smooth. Sprinkle with thyme.

 

Creamy Zucchini Soup

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Ingredients

1 tablespoon oil

1 onion, coarsely chopped

1 garlic clove, crushed

4 large zucchini, chopped

2 large potatoes, peeled, chopped

1L Chicken Stock

3/4 cup evaporated skim milk

salt and cracked black pepper

Method

Heat 1 tablespoon oil in a large saucepan over medium heat. Add 1 coarsely chopped onion, 1 crushed garlic clove, 4 large chopped zucchini and 2 large peeled, chopped potatoes. Cook for 5 minutes, making sure vegetables don’t brown.

Add 1L chicken stock and 1 cup water. Bring soup to the boil, reduce heat and simmer for 20 minutes or until potatoes are soft. Remove from heat and cool for 5 minutes.

Blend with a hand-held blender until smooth. Return soup to the heat and add 3/4 cup evaporated skim milk, salt and cracked black pepper. Warm through and serve.

 

Hearty vegetable soup with chickpeas

 

Serves 4 1 serve = 1 carbohydrate

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Ingredients

2 teaspoons olive oil                                        1 large brown onion chopped

2 teaspoons ground tumeric                            1 teaspoon ground coriander

2 teaspoons ground cumin                              5 cups chopped vegetables (see note)

3 cups vegetable stock                                    2 cups water

415g can chopped tomatoes                           400g can chickpeas, drained, rinsed

½ cup flat leaf parsley, chopped

 

Method

Step 1

Heat oil in a large saucepan over medium-high heat. Add onion. Cook for 3 minutes. Add spices and firm vegetables (such as pumpkin, potatoes, carrots, capsicum and celery). Stir to coat.

Step 2

Stir in stock, water, tomatoes and chickpeas. Bring to the boil. Reduce heat to medium-low. Simmer, uncovered, for 40 minutes or until vegetables are soft. Add tender vegetables (such as beans, broccoli, peas, zucchini). Cook for a further 5 minutes. Stir in parsley. Season with pepper. Serve.

 

Pea and coriander soup

 

Serves 4-6                   1 cup = 1 carbohydrate

 

Ingredients

2 Tblsp Olive oil

150g chopped onion

2 chopped garlic cloves

1 chopped red / green chilli deseeded

Pepper

850 ml vegetable stock

450g frozen peas

2 Tblsp chopped coriander

Top of Form

Bottom of Form

Method

Add oil in a large saucepan, then add the onion, garlic and chilli and season with salt and pepper.

Stir over a low heat for 3 or 4 minutes or until the onions are cooked.

Then add the stock, turn up the heat to high and bring up to the boil.

Add the peas and cook very rapidly, making sure to remove the lid as soon as it comes to the boil (this keeps the peas’ fresh green colour intact) for only 1 or 2 minutes or until the peas are cooked. Add the coriander and immediately liquidise.

Check seasoning and serve.

 

“I’m a star” tomato soup

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Ingredients

1 Tablespoon olive oil                                     1 brown onion, finely chopped

700 ml bottle Italian tomato pasta sauce        4 cups Chicken stock

1 cup dried pasta                                             1 zucchini

Black pepper and tobasco                               100g tasty cheese grated

4 slices bread toasted

 

Method

Step 1

Heat oil in a deep saucepan over medium-high heat. Add onion. Cook, stirring, for 3 to 4 minutes or until soft. Add sauce and stock. Bring to the boil.

Step 2

Pour pasta into soup. Stir until well combined. Return soup to the boil. Reduce heat to low. Cook, uncovered, for 3 minutes.

Step 3

Grate zucchini. Stir into soup. Cook for 2 minutes or until pasta is tender. Season with black pepper and tobasco.

Step 4

Sprinkle cheese over toast. Place under hot grill for 1 to 2 minutes or until cheese melts. Ladle soup into bowls. Serve with cheese on toast.

 

 

Zucchini soup

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Ingredients

2 teaspoons olive oil

1 small brown onion finely chopped

2 garlic cloves, chopped

750g zucchini, grated

500 ml water

2 vegetable cubes crumbled

100ml evaporated skim milk

Freshly ground black pepper

 

Method

Step 1

Heat the oil in a medium saucepan over medium heat. Add the onion and cook, uncovered, stirring often, for 2 minutes or until slightly soft. Add the garlic and cook, stirring, for 30 seconds or until aromatic.

Step 2

Add the zucchini and cook, uncovered, stirring, for 2 minutes or until slightly soft. Stir in the water and stock cubes. Increase heat to high, cover and bring to the boil. Reduce heat to medium and cook, partially covered, for 7 minutes or until the zucchini is tender.

Step 3

Transfer the mixture to the bowl of a food processor, or use a hand blender, and process until smooth. Return the soup to the pan and stir in the evaporated skim milk. Taste and season with pepper.

Step 4

Cook over medium heat, uncovered, stirring occasionally, for 2-3 minutes or until warmed through (do not allow to boil). Serve immediately.

 

 

 

 

 

Salads

Filed under: Salad — Arlene @ 5:37 am

Asian-style slaw with soy and chilli dressing

Ingredients (serves 6)                        1 serve = 1 fat, 1 carbohydrate

1 bunch baby pak choy, leaves, separated, washed, finely shredded

2 carrots, peeled, cut into matchsticks

4 green shallots, ends trimmed, thinly sliced

130g (2 cups) bean sprouts, trimmed

1 x 100g pkt Chang’s fried noodles

Soy & chilli dressing

60ml (1/4 cup) rice wine vinegar

55g (1/4 cup) caster sugar

1 small fresh red chilli, deseeded, finely chopped

1 tbs soy sauce

Method

To make the soy & chilli dressing, combine the vinegar and sugar in a small saucepan over low heat and cook, stirring, for 2-3 minutes or until the sugar dissolves and the dressing thickens slightly. Add the chilli and stir until well combined. Transfer to a heatproof bowl and set aside for 15 minutes to cool. Stir in the soy sauce.

Meanwhile, combine the pak choy, carrot, shallot and bean sprouts in a large bowl.

Add the noodles to the pak choy mixture and pour over the dressing. Toss until well combined. Serve immediately.

 

Burghul, tomato and bean salad in lettuce cups

Ingredients (serves 4)                        1 serve = 1 protein

1/4 cup (40g) burghul (cracked wheat)

200g grape tomatoes, thinly sliced

2 salad onions, thinly sliced

2 tbs roughly chopped mint leaves

1/2 cup roughly chopped chervil or flat leaf parsley

2 tbs lemon juice

2 tsp olive oil

400g can soy beans, rinsed, drained

4 large butter lettuce leaves

Method

Place the burghul in a bowl, pour over 1/2 cup (125ml) boiling water, and soak for 10 minutes. Drain well, then use your hands to squeeze out any excess moisture.

Place the brughul, in a large bowl with the tomatoes, onion, mint, chervil or parsley, lemon juice, oil and beans. Season to taste with salt and pepper, then toss well.

Place a lettuce leaf on each plate, spoon the burghul mixture on top and serve.

Notes

Burghul and canned soy beans are available from selected supermarkets and health food shops. Chervil is available from selected greengrocers.

 

Chargrilled tofu and capsicum salad

Ingredients

300g piece firm tofu, cut lengthways into 1 cm-thick slices

1 1/2 medium red capsicum, quartered, deseeded, cut into 1 cm-thick slices

1 bunch rocket, washed, dried, leaves halved or torn

1 small radicchio or mignonette lettuce, leaves separated, washed, dried

1 large celery stick, thinly sliced diagonally

3 slices soy and linseed bread

marinade

1 1/2 tbs balsamic vinegar                               2 1/2 tbs extra virgin olive oil

2 garlic cloves, crushed                                   1 1/2 tsp Dijon mustard

1/2 tsp dried oregano leaves                            Salt & ground black pepper, to taste

Method

Step 1

Use paper towel to pat the tofu slices firmly to remove excess moisture. Set aside.

Step 2

To make the marinade, place the balsamic vinegar, olive oil, garlic, mustard and oregano in a large shallow glass or ceramic dish. Season well with salt and pepper and whisk to combine well.

Step 3

Add the tofu and capsicum to the marinade and turn to coat. Set aside for 30 minutes to marinate.

Step 4

Meanwhile, combine the rocket, radicchio and celery in a large serving bowl. Set aside.

Step 5

Preheat chargrill or grill on high. Remove tofu and capsicum from the marinade and reserve marinade. Cook tofu and capsicum on preheated chargrill or under grill for 4-5 minutes on each side or until browned and heated through. Remove from heat and cut the tofu into 1 cm-thick batons.

Step 6

Meanwhile, toast the bread slices until browned and heated through. Remove the crusts and cut the bread into 1 cm cubes.

Step 7

Add the tofu, capsicum, toast cubes and reserved marinade to the salad and toss gently. Serve immediately.

 

 

CHICKEN NOODLE SALAD

500g breast chicken fillets                        1 teaspoon Chinese five spice

1 x 200g hokkien noodles                          500g broccoli florets

1 medium red capsicum thinly sliced

115g packet fresh baby corn, halved lengthways

2 sticks celery, sliced                                 4 spring onions, sliced

DRESSING

1/2 cup honey soy dressing

  1. Rub chicken fillets with five spice. Heat an oiled grill pan; add chicken, in a single layer, cook on both sides, until browned and cooked through. Remove from pan; cut into thin slices.
  2. Place noodles in a bowl; cover with boiling water. Drain well.
  3. Boil or steam broccoli until tender; drain well. Rinse under cold water; drain well.
  4. Combine chicken, noodles, broccoli, capsicum, corn, celery and spring onions in a large bowl. Add dressing; toss well.

Serves 4                     1 serve = 1 protein, 2 carbohydrates

 

 

Chicken & orange salad

Ingredients

2 oranges

400g cooked chicken, thinly sliced

310g can corn kernels, drained

200g mixed salad leaves

1 small red onion, halved, thinly sliced

130g (1/2 cup) low-fat Greek-style natural yoghurt

2 tsp mango chutney

2 tsp mild curry paste

55g (1/3 cup) pistachio kernels, coarsely chopped

Method

Step 1

Cut top and base from each orange. Use a knife to remove skin and white pith. Holding each orange over a bowl to catch any juice, cut along either side of the white membranes to remove orange segments. Reserve juice.

Step 2

Combine chicken, corn, salad leaves, onion and orange segments in a large serving bowl.

Step 3

Whisk the yoghurt, chutney, curry paste and reserved orange juice in a bowl. Drizzle over the salad. Top with the pistachio.

 

1 serve = 1 protein, 1 carbohydrate

 

Cucumber salad

Ingredients

2 telegraph cucumbers, thinly sliced

1 red onion, halved, thinly sliced

2 tbs rice wine vinegar

1 tsp honey

2 tsp sesame oil

3 garlic cloves, finely chopped

Pinch of cayenne pepper

Method

Step 1

Combine the cucumber and onion in a serving bowl. Season with salt.

Step 2

Add vinegar, honey, oil and garlic. Toss to combine. Sprinkle with cayenne pepper.

 

Fresh summer vegetable salad

Serves 4                                   1 serve = 1 protein, ½ carbohydrate

 

Ingredients

 

120g feta cheese, crumbled

4 limes

¼ cup extra virgin olive oil

360g thin green beans, trimmed

2 ears fresh corn, kernels removed (about 1 ½ cups kernels)

1 yellow capsicum, seeded and diced

1 red capsicum, seeded and diced

3 spring onions, thinly sliced

1 fresh long red chilli, very thinly sliced into rounds

2 Lebanese cucumbers, quartered lengthways, thinly sliced into wedges

350g cherry tomatoes halved

1/3 cup fresh coriander leaves, coarsely chopped

 

MethodShare

  1. Step 1

To make vinaigrette, grate 1 tablespoon of the lime peel into a medium bowl, then squeeze 1/4 cup of juice from the limes into the bowl. Whisk in shallot, then whisk in oil. Season to taste with salt and black pepper.

  1. Step 2

To prepare salad, bring a large saucepan of salted water to a boil over high heat. Add beans and cook for 1-2 mins, or until bright green and crisp-tender. Drain and transfer the vegetables to a baking tray and refrigerate until cold. Cut beans into 1.5cm pieces.

  1. Step 3

To serve, in a large, wide shallow bowl, toss the beans, corn, capsicum, cucumbers, tomatoes, spring onions, chilli, and half the coriander with enough vinaigrette to coat. Season salad to taste with salt. Sprinkle feta and remaining coriander over and serve immediately.

 

 

Goi ga (chicken and cabbage salad)

Ingredients

2 (about 250g each) single chicken breast fillets                      1/4 savoy cabbage, finely shredded

110g (2 cups) bean sprouts                                          1 carrot, peeled, cut into thin matchsticks

1/2 cup fresh Vietnamese mint leaves                         1/2 cup fresh coriander leaves

55g (1/3 cup) unsalted roasted peanuts, coarsely chopped

Dressing

60ml (1/4 cup) fresh lime juice                                                2 tbs finely chopped palm sugar

2 tbs fish sauce                                                                        2 tbs rice wine vinegar

4 green shallots, ends trimmed, thinly sliced                1 fresh red  chilli, deseeded, chopped

1 garlic clove, finely chopped

Method

To make the dressing, combine the lime juice, palm sugar, fish sauce, vinegar, shallot, chilli and garlic in a screw-top jar. Shake until well combined.

Place the chicken in a large frying pan and cover with cold water. Season with salt and pepper. Place over high heat and bring to a simmer. Reduce heat to low and simmer for 10 minutes or until chicken is just cooked through. Remove from heat and set aside in pan for 15 minutes to cool. Use a slotted spoon to transfer the chicken to a heatproof bowl. Cover with plastic wrap and place in fridge for 2 hours to chill.

Finely shred the chicken with the grain and place in a large bowl. Add the cabbage, bean sprouts, carrot, mint, coriander and half the peanuts.

Drizzle over the dressing and toss to combine. Place in a serving bowl and sprinkle with the remaining peanuts to serve.

 

Honey Chilli Chicken Salad

 

500g breast fillets, sliced thinly

¼ cup honey

4 red Thai chillies, seeded, sliced thinly

1 Tablespoon grated fresh ginger

500g asparagus, trimmed

2 Tablespoons peanut oil

4 green onions, sliced thinly

1 medium green capsicum, sliced thinly

1 medium yellow capsicum, sliced thinly

150g Chinese cabbage, shredded finely

½ cup lime juice

 

  1. Combine chicken, honey, chilli and ginger in a medium bowl.
  2. Cut asparagus spears in half; boil, steam or microwave until tender. Rinse immediately under cold water, drain.
  3. Meanwhile, heat half the oil in large wok or frying pan; stir fry chicken in batches, until browned all over and cooked through.
  4. Place chicken and asparagus in large bowl with onion, capsicum, carrot, cabbage, juice and remaining oil; toss gently to combine.

 

Serves 4                                               1 serve = 1 protein

 

 

ROASTED PUMPKIN AND CHICKEN SALAD

olive oil spray                                      600g pumpkin, chopped

1/2 teaspoon cracked black pepper     1/2 teaspoon lemon herb seasoning

1/4 teaspoon dried oregano                 4 x 100g chicken breast fillets

100g baby spinach leaves

DRESSING

2 teaspoon grain mustard                    3 tablespoons balsamic vinaigrette

1/4 teaspoon sugar

  1. Lightly spray pumpkin with oil; place in a plastic bag with pepper and oregano. Shake bag until pumpkin is coated; then place onto a greased oven tray.
  2. Cook in a moderately hot oven, 190oC, for about 25 minutes or until pumpkin is tender and lightly browned.
  3. Cook chicken in a heated, lightly oiled grill pan, on both sides, until browned and tender.
  4. Dressing. Combine all ingredients in a screw-top jar; shake well.
  5. Combine pumpkin, spinach and dressing in a bowl; mix well.

 

1 serve = 1 protein, 1 carbohydrate

 

Pear, Parmesan and Rocket Salad

 

4 Bosc Pears (hard brown ones)

2 teaspoons coarse salt

175ml (3/4 cup) white sugar

 

Preheat oven to 170 degrees centigrade

 

Sprinkle the sugar on the baking  paper in a small roasting pan. Cut pears in half lengthwise and rub with the salt. Then place them cut side down in the bed of sugar and roast for about 50 minutes or until they are just softened.

Remove from the oven and allow to cool. When cool remove the core and slice widthwise into 8 slices each.

 

1 medium cos (romaine) lettuce

50g rocket (arugula)

50g watercress

4 Tblsp olive oil

Juice of ½ lemon

Coarse salt and pepper

½ cup toasted pecans – toast on a baking tray on 140 degrees centigrade for about 15 minutes.

½ cup Parmesan or crumbled blue cheese or feta

Drizzle of honey

 

Toss lettuce, rocket and watercress with olive oil, lemon juice, salt and pepper and mound the centre of the plateer.

Place cut pears on outer edges of platter in a circle. Sprinkle the nuts over the pears and either grate the Parmesan or crumble a little feta or blue cheese over them.

Drizzle everything with a little hone just before serving.

 

Note: If you roast the pears beforehand, do not cut them until they are cool

 

Serves 6-8

 

 

Pumpkin & rocket salad

Ingredients

1/2 Jap pumpkin, cut into 2cm-thick wedges

100ml extra virgin olive oil

1 tsp dried chilli flakes

2 tbs lemon juice

2 cups wild rocket leaves

1/2 cup (75g) macadamia nuts, roughly chopped, toasted

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Method

Step 1

Preheat the oven to 200°C and line 2 baking trays with foil.

Step 2

Arrange the pumpkin in a single layer on the baking trays. Drizzle with 2 tbs oil, scatter over the chilli flakes and season. Bake for 20-25 minutes until tender and lightly golden. Set aside to cool.

Step 3

Meanwhile, whisk lemon juice with the remaining 1/4 cup (60ml) oil, then season and set dressing aside.

Step 4

Place pumpkin in a serving bowl with the rocket and toasted macadamias. Drizzle with the dressing, then toss to combine and serve.

 

Serves 6                                                           1 serve = 1 carbohydrate

 

Rainbow salad

2 small carrots, peeled

2 Lebanese cucumbers

2 1/2 cups shredded red cabbage

2 green onions, thinly sliced

80g baby Asian salad leaves

50g fried noodles (see note)

2 tablespoons Alfa One rice bran oil

2 tablespoons sweet chilli sauce

2 tablespoons lime juice

2cm piece fresh ginger, finely grated

Method

Step 1

Using a vegetable peeler, cut thin ribbons from carrots and cucumbers. Place in a large bowl. Add cabbage, onion, salad leaves and noodles. Toss to combine.

Step 2

Whisk rice bran oil, sweet chilli sauce, lime juice and grated ginger together in a small bowl. Add to carrot mixture. Toss gently to combine. Serve.

 

Serves 4                                   1 serve = 1 carbohydrate

 

ROASTED VEGETABLE SALAD

2 bunches Dutch carrots                           2 parsnips

2 small orange sweet potatoes, peeled  3 cloves garlic, peeled, halved

1 tablespoons fresh thyme leaves           cooking oil spray

100g snow peas, trimmed

DRESSING

2 teaspoons Dijon mustard                        ¼ cup balsamic dressing

1 tablespoon orange juice                         salt and pepper to taste

  1. Cut stems from carrots; peel carrots. Peel parsnips, cut into quarters. Cut each quarter into 6cm lengths. Peel sweet potatoes; cut into 3cm thick slices.
  2. Place carrots, parsnips, sweet potatoes, garlic and thyme in a large baking dish; spray with cooking oil.
  3. Cook in a hot oven, 200oC, for about 30 minutes, turning vegetables occasionally, or until tender. Add snow peas; return to oven for a further 5 minutes.
  4. Dressing. Combine all ingredients in a jug; mix well.
  5. Pour Dressing over vegetables in baking dish; toss gently.
  6. Serve vegetables warm or cold.

Serves 4                                                         1 serve = 1 carbohydrate

 

Salad Nicoise

Ingredients

500g kipfler potatoes, peeled

300g French or thin green beans, trimmed

250g cherry tomatoes, halved

1/2 cup small black olives

425g canned tuna in olive oil, drained

1 tbs olive oil

2 tsp red wine vinegar

Method

Step 1

Place the potatoes in a saucepan of cold water, bring to the boil and cook over medium heat for 7-8 minutes or until tender, adding the beans for the last two minutes of cooking time. Drain and refresh in cold water, then drain again.

Step 2

Thickly slice the potatoes and place in a large bowl with the beans, tomatoes, olives and tuna. Whisk together the olive oil and vinegar, season with salt and pepper. Toss the salad with the dressing and serve immediately.

 

Serves 4                                   1 serve = 1 protein 1 carbohydrate

 

Salad Nicoise

There are many versions of this popular dish, but an authentic Salade Nicoise (originally from the Provencal city of Nice) always includes ingredients that speak of this sun-kissed region of France: tomatoes, capers olives and garlic. A typical recipe also includes tuna, anchovies, egg and raw vegetables.

 

1 medium red onion

4 medium egg tomatoes

3 trimmed celery sticks

3 hard boiled eggs

200g green beans

12 canned anchovy fillets, drained, halved lengthways

425 can tuna in oil, drained, flaked

100g kalamata olives

2 tablespoons baby capers

2 tablespoons shredded basil leaves

 

Lemon Garlic Dressing

½ cup extra virgin olive oil

¼ cup lemon juice

1 clove garlic crushed

1 teaspoon sugar

Combine all ingredients in screw-top jar; shake well.

 

Method

  1. Quarter onion lengthways; slice thinly. Cut tomatoes into wedges; remove seeds; Slice celery thinly. Shell and quarter eggs.
  2. Top and tail beans; boil, steam or microwave beans until just tender, drain. Rinse beans under cold water; drain well.
  3. Layer onion, tomato, celery, egg, beans, anchovy and tuna on serving plate. Sprinkle with olives, capers and basil; drizzle with lemon garlic dress.

Serves 4

Serving suggestion: In France, this salad is often serves as a light meal, accompanied by warm crusty bread and a glass of light red wine. As a first course, it goes well with barbecued fish or other grilled seafood.

 

Spiced lamb Salad with Mango Chutney Dressing

 

750g lamb eye loin

1 Tablespoon ground cumin

1 tablespoon ground coriander

2 teaspoons turmeric

½ teaspoon hot paprika

2 teaspoons garlic salt

2 lavash

1 medium red capsicum thinly sliced

1 medium yellow capsicum, thinly sliced

1 medium red onion thinly sliced

2 medium avocadoes, sliced thinly

1 butter lettuce, trimmed

2 Tablespoons fresh Coriander

 

Mango Dressing

1 cup mango puree

½ cup lime juice

Combine ingredients in screw top jar; shake well.

 

Method

  1. Place lamb in large bowl with combined spices and slat, refrigerate 30 minutes.
  2. Cook lamb, uncovered, in heated oiled pan until browned all over and cooked as desired. Cover, rest 5 minutes, slice thinly.
  3. Meanwhile place lavash in oiled oven tray, bake, uncovered, in moderate oven about 5 minutes or until lightly browned. Cool; break into large pieces.
  4. Divide lamb, capsicums, onion, avocado, lettuce and coriander among serving plates; drizzle with dressing. Serve with lavash.

 

 

Serves 6                                   1 serve = 1 protein’ 1 carbohydrate, 2 fats

 

 

Spinach & asparagus salad

Ingredients

1 bunch asparagus, woody ends trimmed, cut into 8cm lengths

2 tbs olive oil

1 tbs red wine vinegar

1 garlic clove, crushed

Pinch of caster sugar

Salt & freshly ground black pepper

1 bunch English spinach, ends trimmed, washed, dried, coarsely shredded

1 x 250g punnet cherry tomatoes, halved

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Method

Step 1

Cook the asparagus in a medium saucepan of boiling water for 3-4 minutes or until bright green and tender crisp. Refresh under cold running water. Drain well.

Step 2

Meanwhile, whisk together the oil, vinegar, garlic and sugar in a small jug until well combined. Taste and season with salt and pepper.

Step 3

Combine the asparagus, spinach and tomato in a large serving bowl. Drizzle with the dressing and gently toss to combine

 

Summer leaf salad with figs & pecans

Ingredients

160g pecan halves

360g mixed salad leaves

6 ripe figs, quartered

 

Raspberry Dressing

80 ml extra virgin olive oil

3 Tablespoons raspberry vinegar

2 Tablespoons sunflower oil

2 teaspoons wholegrain mustard

2 teaspoons honey

Salt and freshly ground black pepper

Method

Step 1

Preheat oven to 200°C. Spread the pecans over the base of a roasting pan. Roast in oven for 6-10 minutes or until lightly browned. Set aside to cool.

Step 2

To make the dressing, place the olive oil, sunflower oil, vinegar, mustard and honey in a screw-top jar and shake to combine. Season with salt and pepper.

Step 3

Place the salad leaves in a serving bowl. Top with pecans and fig. Drizzle with dressing and serve immediately.

 

Thai chicken salad

Ingredients                                                     Serves 4 1 serve = 1 protein, 2 carbs

175g thin rice noodles

1 bunch asparagus, trimmed, cut into 3cm lengths

200g snow peas or green beans

4 spring onions, shredded

250g punnet cherry tomatoes, halved

2 cups Thai basil leaves

2 cups mint leaves

1 barbecued chicken, skin and bones discarded, meat shredded

Juice of 2 limes

2 tbsp grated palm sugar (see note)

100ml fish sauce

2 long red chillies, finely chopped

2 tbsp chopped peanuts

Method

Soak the rice noodles in boiling water for 4 minutes to soften. Drain, refresh in cold water, then place in a large bowl. Blanch asparagus and snow peas in boiling water for 2 minutes until just tender.

Drain, refresh in cold water, then add to the bowl of noodles with the spring onions, cherry tomatoes, herbs and chicken. Combine lime juice and sugar in a separate bowl, stirring to dissolve the sugar. Stir in fish sauce and chilli, then drizzle over salad, toss to combine, and serve garnished with chopped peanuts.

 

Thai turkey salad                                             Serves 4                               1 serve = 1 protein 2 carbohydrates

Ingredients

200g rice vermicelli noodles                                         1/3 cup (80ml) fish sauce

1/4 cup grated palm sugar  or brown sugar           2 long red chillies, deseeded, finely chopped

2 tsp grated fresh ginger                                               1 garlic clove, chopped

100ml lime juice (from about 4 limes)                     2 cups (320g) shredded cooked turkey breast

1 telegraph cucumber, cut into matchsticks         1 carrot, cut into matchsticks

1/4 cup each Thai basil coriander and mint leaves

2 tbs chopped roasted peanuts

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Method

Step 1

Soak the rice vermicelli noodles in a bowl of boiling water or cook according to packet instructions. Drain, then refresh in cold water and drain again. Set aside.

Step 2

Meanwhile, place the fish sauce and sugar in a saucepan. Simmer over low heat for 2-3 minutes, stirring until the sugar dissolves. Allow to cool slightly, then place in a blender with the chilli, ginger, garlic and lime juice. Puree until smooth. Set dressing aside.

Step 3

Place the drained noodles, shredded turkey, cucumber, carrot, herbs and peanuts in a large bowl. Pour over the dressing and toss gently to combine. Divide the salad among plates and serve.

 

Warm pumpkin & goat’s cheese salad (vegetarian)

4 Servings                                              1 serve = 1 protein 2 carbohydrates

Prices available at displayed Coles store, may not be available at other stores or coles.com.au. Specials commence at 7am on start date, but may start before or extend beyond displayed dates. While stocks last. We reserve the right to limit sale quantities. Multi save price only available when purchased in the multiples specified.

Prices accurate as at: 01/02/2017

Ingredients

1/2 small jap pumpkin (skin on), cut into thin wedges

100ml olive oil

1 tablespoon thyme leaves

150g firm goat’s cheese, cut into rounds

1 cup panko breadcrumbs

2 tablespoons balsamic vinegar

1 teaspoon Dijon mustard

4 cups baby salad leaves (mesclun)

Method

Step 1

Preheat the oven to 200C.

Step 2

Toss pumpkin with 2 tablespoons of the oil and thyme. Season with salt and freshly ground black pepper. Place on a baking tray and roast for 30 minutes, turning once, until cooked and lightly caramelised. Set aside to cool slightly.

Step 3

Meanwhile, brush the cheese rounds with 1 tablespoon of the remaining olive oil and coat in the breadcrumbs. Place on a separate greased baking tray and chill until just before you’re ready to serve the salad.

Step 4

Whisk together the vinegar, mustard and remaining 2 tablespoons of oil. Season to taste with salt and pepper.

Step 5

Place the goat’s cheese in the oven for 5-6 minutes until crumbs are golden.

Step 6

Toss the salad leaves and pumpkin in half the vinaigrette and pile onto plates. Add the warmed goat’s cheese and drizzle with the remaining vinaigrette.

 

 

Whole fish with Vietnamese salad

Serves 4                                  1 serve = 1 protein

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Ingredients

3 cm piece ginger, cut into very thin strips

½ cup Riesling

½ cup light soy sauce

1 teaspoon caster sugar

4 plate size whole fish (like snapper or barramundi)

 

Vietnamese salad

1 carrot peeled, cut into matchsticks

6 spring onions, cut into matchsticks

1 yellow capsicum, thinly sliced

50g raw peanuts

1 cup coriander ;eaves, chopped

1 long red chilli, seeded, thinly sliced

1/3 cup fish sauce

Juice of 1 lime

 

Method

Step 1

Preheat the oven to 180°C. Lightly oil a large baking dish.

Step 2

Combine the ginger, wine, soy sauce, sugar and 1/3 cup (80ml) of water.

Step 3

Make 2-3 slashes in the flesh of each fish. Lay in prepared dish and drizzle with the soy and wine mixture. Place in the oven and bake for 10-15 minutes or until the flesh flakes easily when tested with a fork.

Step 4

Make Vietnamese salad by combining carrot, spring onions, capsicum, peanuts, coriander and chilli in a bowl. Add fish sauce and lime juice and toss to combine.

Step 5

To serve, place a fish on each serving plate, top with some Vietnamese salad, and drizzle with any leftover pan juices.

 

Warm beetroot salad

Ingredients

2 bunches baby beetroot (8 beetroot)

1/2 bunch silverbeet, trimmed, leaves torn

2 teaspoons olive oil

2 garlic cloves, chopped

1/3 cup walnuts, chopped

1 1/2 tablespoons red wine vinegar

70g feta cheese, crumbled

 

Method

Step 1

Preheat oven to 200°C/180°C fan-forced. Trim beetroot stems and leaves. Reserve small beetroot leaves. Wearing gloves, wash beetroot. Pat dry. Place in a baking dish. Cover tightly with foil. Roast for 45 minutes or until skin peels away from beetroot when rubbed. Set aside until cool enough to handle.

Step 2

Wearing gloves, peel and halve each beetroot. Place in a large heatproof bowl. Cover to keep warm. Wash silverbeet and reserved beetroot leaves.

Step 3

Heat oil in a large frying pan over medium heat. Add garlic and walnuts. Cook, stirring occasionally, for 3 to 4 minutes or until walnuts are toasted. Add leaves to pan. Cook, stirring, for 1 to 2 minutes or until leaves are just wilted. Add leaves and vinegar to beetroot. Season with pepper. Toss to combine. Top with feta. Serve.

 

 

 

Witlof salad

Ingredients (serves 8)

1 tbs fresh lemon juice

2 tsp olive oil

Salt & freshly ground black pepper

3 witlof, outer leaves discarded, inner leaves separated, washed, dried

Method

Place the lemon juice, olive oil, salt and pepper in a small screw-top jar and shake well to combine.

Place the witlof leaves in a bowl, add the dressing and toss well to coat. Serve immediately.

Notes

You can make the dressing (step 1) up to 2 days before serving. Keep in an airtight jar in the fridge and shake well before using. You can separate, wash and dry the witlof leaves up to 2 hours before serving and place in an airtight container in the fridge. Toss the witlof with the dressing just before serving.

 

 

Fish Recipes

Filed under: Fish — Arlene @ 5:36 am

Almond and dill crusted fish

Ingredients (serves 4)                                   1 serve = 1 protein

100g blanched almonds

1 teaspoon finely grated lime rind

1 1/2 tablespoons finely chopped dill

20g softened butter

Salt and cracked black pepper

4 (about 180g each) firm white fish fillets

Method

Preheat oven to 200°C. Place the almonds in a food processor and process until finely chopped (a little rougher than the texture of almond meal).

Transfer to a clean bowl and add the lime rind, dill, butter, salt and cracked black pepper, mixing with your fingers until crumbly and just combined.

Place the fish on a baking tray lined with non-stick baking paper. Top with the almond mixture, pressing to help the mixture stick to the fish. Bake for 12-15 minutes or until golden and cooked through. Serve with salad leaves and lime wedges.

Notes

We used blue eye cod for this recipe, but any firm white fish such as barramundi, ling or perch can be used.

 

Asian braised fish with bok choy

Ingredients (serves 4)                                     1 serve = 1 protein

1 cup fish or vegetable stock                           1/2 cup fresh orange juice

1 small red chilli, deseeded, chopped              1/4 cup dark soy sauce

1 tablespoon rice wine vinegar                                    1 tablespoon honey

1 star anise                                                       4 x 150g blue-eye fillets

6 small bok choy, halved lengthways              coriander leaves, to serve

steamed jasmine rice, to serve

Method

Preheat oven to 160°C. Combine stock, orange juice, chilli, soy sauce, rice wine vinegar, honey and star anise in a shallow frying pan over medium-high heat. Bring to the boil.

Add fish to frying pan. Reduce heat to low. Cover and cook for 5 minutes. Remove fish to a baking tray. Cover and keep warm in oven.

Increase stovetop heat to medium-high. Simmer orange juice mixture for 5 minutes, or until slightly thickened.

Meanwhile, steam bok choy over a saucepan of boiling water for 2 to 3 minutes, or until tender.

Divide bok choy between serving plates. Top with fish and spoon over pan juices. Sprinkle with coriander leaves and serve with rice.

 

Atlantic Salmon with Herb Crumble

2 x 150g Atlantic salmon fillets        1/3 cup stale white breadcrumbs

1 Tblsp lemon juice                           1 Tblsp finely chopped fresh parsley

1 Tblsp finely chopped fresh chives 1 clove garlic crushed

 

Cook fish, skin side up, under hot grill for 5 minutes, turn.

Sprinkle with combined breadcrumbs, juice, herbs and garlic; cook for about 5 minutes or until cooked through and lightly browned.  Serve with tossed salad if desired.

 

Serves 2               1 serve = 1 protein

 

 

Baked fish with tomatoes, olives and capers

Ingredients (serves 4)                                    1 serve = 1 protein, 2 tsp fat

4 x 175g ling fillets (or other firm skinless white fish such as blue-eye or snapper), skin removed

250g cherry tomatoes, halved                         100g pitted kalamata olives

2 tbs capers, rinsed, drained                           4 thyme sprigs

2 tbs extra virgin olive oil                               1-2 tbs balsamic vinegar

2 cups mixed salad leaves, to serve

Method

Preheat the oven to 200°C. Place the fish in a roasting pan, scatter with the tomatoes, olives, capers and thyme sprigs, then drizzle with the olive oil. Season with sea salt and pepper, then bake for 15 minutes. Remove pan from oven, cover with foil and leave to rest for 5 minutes.

Divide the fish, tomatoes and olives among 4 warmed plates. Stir the vinegar into the pan juices and spoon over the fish. Serve with salad leaves.

 

Baked fish with sticky sauce

Ingredients (serves 6)                                                1 serve = 1 protein

1 large (about 1 1/2kg) whole fish (such as snapper or ocean trout)

80ml (1/3 cup) vegetable oil

2 tbs sesame seeds

2 garlic cloves, sliced

1 small piece fresh ginger, peeled, cut into thin strips

2 long red chillies, seeded, thinly sliced

3/4 cup grated palm sugar*

120ml (6 tbs) fish sauce

4 tbs tamarind concentrate*

100ml (5 tbs) lime juice

1 cup Thai basil leaves

2 tbs fried Asian shallots*

Fresh coriander leaves, to garnish

Method

Preheat the oven to 190°C.

Make 3 deep slashes in one side of the fish, brush with oil and sprinkle with sesame seeds. Place in a greased baking dish and bake for 25 minutes.

Heat 1 tablespoon of the oil in a wok over high heat. Add garlic and cook until golden (don’t burn or it will taste bitter). Transfer to paper towel to drain. Add ginger and chilli to wok and stir-fry for 1 minute, then add sugar, fish sauce, tamarind and lime juice. Cook for 1-2 minutes until syrupy. Transfer to a jug and set aside. Clean and dry wok. Add remaining oil over high heat. When hot, add Thai basil (ensure basil is completely dry) and fry for 1-2 minutes until crisp.

To serve, place fish on a platter, pour sauce over and garnish with garlic, basil, shallots and coriander.

Notes

* Available at Asian supermarkets.

 

 

 

BAKED FISH CUTLETS

1 onion, sliced

2 sticks celery, sliced

1 carrot, thinly sliced

2 medium potatoes, peeled, thinly sliced

1 x 415ml can tomato puree

salt and pepper to taste

4 x 150g fish cutlets

2 tablespoons finely grated parmesan cheese

  1. Place onion, celery, carrot in a baking dish. Arrange potatoes in a single layer over onion mixture. Pour puree over top; season with salt and pepper.
  2. Place fish cutlets in baking dish; turn to coat in tomato mixture. Cover with foil.
  3. Cook in a moderate oven, 180oC, for about 30 minutes. Remove foil; sprinkle with cheese. Cook, uncovered, for a further 5 minutes.

Serves 4                       1 serve = 1 protein, 1 carbohydrate

 

Baked fish with roast onion & tomato

Ingredients (serves 4)                                    1 serve = 1 protein

2 x 240g punnets cherry tomatoes

2 large red onions, cut into thin wedges

2 tbs olive oil

4 (about 150g each) white fish fillets

80g (1/3 cup) bought basil pesto

Method

Preheat oven to 210°C. Line 2 roasting pans with non-stick baking paper. Place tomatoes, onion and 1 1/2 tablespoons of oil in 1 pan. Toss to coat. Roast in oven for 20 minutes.

Place the fish in the remaining pan. Drizzle over the remaining oil and season with salt and pepper.

Add the fish to oven and cook with vegetables for a further 8-10 minutes or until the fish flakes easily when tested with a fork.

Divide the tomato mixture and fish among serving plates. Top the fish with a dollop of pesto.

 

 

 

Baked salmon with lemon, thyme and asparagus

Ingredients (serves 4)                       1 serve = 1 protein

4 x 150g skinless salmon fillets                  1/4 cup (60ml) extra virgin olive oil

1 lemon, thinly sliced                                  4 fresh thyme sprigs

2 tsp Dijon mustard                                   1 tbs white wine vinegar

3 tsp chopped fresh tarragon                     1/2 tsp caster sugar

2 bunches asparagus, trimmed

Method

Heat oven to 220°C. Lay four 30cm squares of baking paper on 2 baking trays. Place a salmon fillet on each, then top with lemon slices and a thyme sprig. Drizzle with 1 tsp oil and season. Fold the edges of the paper together to form well-sealed parcels. Bake for 15 minutes until cooked through.

Meanwhile, whisk the mustard, vinegar, tarragon, sugar and remaining oil in a jug. Season, then set the dressing aside.

Blanch the asparagus in a pan of lightly salted boiling water for 2 minutes until just tender. Drain well, then keep warm.

Arrange the salmon and blanched asparagus on plates, drizzle with the tarragon dressing and serve.

 

BAKED GREEK FISH

4 x 150g thick firm fish fillets

1 tablespoon basil pesto

3 small tomatoes, seeded, finely chopped

1 small red onion, finely chopped

1 tablespoon chopped capers

2 teaspoons grated lemon rind

¼ cup low-fat plain yoghurt

salt and a pepper to taste

  1. Arrange fish in a single layer in an ovenproof dish.
  2. Spread pesto over fish; sprinkle with tomatoes, onion, capers and rind.
  3. Drizzle yoghurt over fish; season with salt and pepper.
  4. Cook, uncovered, in a moderate oven, 180oC, for about 25 minutes or until fish is cooked through.

Serves 4                                   1 serve = 1 protein

 

Baked Trout with Onion and Artichokes

2 rainbow trout

6 artichoke hearts, drained, halve

1 small red Spanish onion, sliced

½ teaspoon fresh coriander chopped

½ teaspoon chopped fresh dill

1 tablespoon lemon juice

10 grams butter chopped

¼ teaspoon ground black peppercorns

 

Place each fish in centre of piece of greased foil. Sprinkle fish with remaining ingredients.  Fold foil around fish to form parcels, seal edges firmly; place parcels on oven tray.  Bake in moderate oven about 30 minutes or until fish are tender.

 

Serves 2                       1 serve = 1 protein

 

 

Barbecued fish burgers

Ingredients (serves 4)             1 serve = 1 protein, 2 carbohydrates

2 tablespoons lemon pepper seasoning

4 x 150g snapper fillets

olive oil cooking spray

4 wholegrain rolls, halved

4 oak leaf lettuce leaves

1 Lebanese cucumber, sliced into ribbons

1 carrot, peeled, sliced into ribbons

1/3 cup lemon tartare sauce

lemon wedges, to serve

Method

Heat barbecue plate and grill on medium-high heat. Sprinkle lemon pepper over fish. Spray lightly with oil. Barbecue fish for 3 to 4 minutes each side, turning carefully with a spatula, or until just cooked through.

Spray rolls lightly with oil. Chargrill, cut-side down, for 1 minute.

Divide lettuce between roll bases. Top with fish, cucumber, carrot, tartare sauce and bread roll tops.

Serve with fish burgers and lemon wedges.

 

Barbecued fish parcels

Ingredients (serves 4)                                    1 serve = 1 protein, 1 carbohydrate

600g kipfler potatoes, scrubbed                      4 x 200g perch fillets, skin removed

250g cherry tomatoes, halved                         1/2 cup kalamata olives, pitted

1/2 cup basil leaves, chopped                          olive oil cooking spray

150g packet mixed salad greens                     lemon wedges, to serve

 

Method

Bring a large saucepan of salted water to the boil over high heat. Add potatoes. Cook for 15 to 20 minutes or until just tender. Drain. Set aside to cool slightly. Cut potato in half lengthways.

Preheat a barbecue plate on high heat. Cut four 50cm pieces of foil. Arrange potato slices over 1 half of each piece of foil. Top each with 1 piece fish. Combine tomatoes, olives and basil in a bowl. Spoon over fish. Spray lightly with oil.

Fold foil over to enclose fish. Fold up edges to seal. Place parcels, potato side down, on barbecue plate. Cook for 10 to 12 minutes or until fish is just cooked through.

Place salad greens on plates. Carefully open parcels. Spoon potato, fish, tomatoes and olives onto plates. Serve with lemon wedges.

 

Barramundi steamed on sweet potato

Serves 2                                                          1 serving = 1 protein, 1 carbohydrate

200g sweet potato (kumara), thinly sliced

2 x 200g barramundi fillets, skin removed and trimmed

50g snow peas (mange tout)

lime dressing

¼ cup chopped green onions (scallions)

2 tablespoons chopped coriander (cilantro) leaves

? cup (80ml) lime juice

1 tablespoon white sugar

sea salt and cracked black pepper

To make the lime dressing, place the green onion, coriander, lime juice, sugar, salt and pepper in a small bowl and whisk well to combine. Set aside.

Place a large saucepan half-filled with water over high heat and bring to the boil. Line a large (or 2 small) steamer with non-stick baking paper. Place the sweet potato in the steamer, top with the barramundi and cover with a tight-fitting lid. Place the steamer on top of the saucepan and steam for 5–6 minutes. Add the snow peas and steam for a further 2 minutes or until the barramundi is cooked through. Spoon over the lime dressing to serve.

 

Barbecued salmon with fennel, orange and chickpeas

Ingredients (serves 4)                                                   1 serve = 1 protein, 1 carbohydrate

2 oranges, peeled                                           1 fennel bulb, trimmed, very thinly sliced

400g can Chickpeas, rinsed, drained              1/2 red onion, thinly sliced

1/3 cup fresh continental parsley leaves       2 tbs chopped fresh dill

1 large (about 375g) skinless salmon fillet, pin boned (see tip)

Olive oil spray                                                             50g baby rocket leaves

Lemon wedges, to serve

Method

Holding 1 orange over a large bowl to catch any juice, use a sharp knife to cut along either side of the white membrane to remove the segments. Add to the bowl. Use your hands to squeeze the juice from the remaining flesh. Repeat with remaining orange.

Add the fennel, chickpeas, onion, parsley and dill to the bowl. Season with pepper. Toss to combine.

Preheat a barbecue flat plate or chargrill on high. Cut salmon lengthways into 8 slices. Spray lightly with olive oil spray and season with pepper. Cook on barbecue for 1 minute each side for medium or until cooked to your liking. Flake into bite-sized pieces. Add salmon and rocket to the orange mixture and toss to combine. Divide among serving dishes and serve with lemon wedges.

 

Notes

Variation: Lamb with orange, avocado & chickpeas: Omit the fennel and onion. Replace the salmon with 2 lamb eye of loin (backstraps). Add 1 avocado, halved, stone removed, peeled, coarsely chopped, to the salad. Cook lamb for 3-4 minutes each side for medium or until cooked to your liking. Set aside for 3 minutes to rest. Slice. To pin bone salmon, gently run your fingers over the fillet to locate the bones, then use tweezers to pull them out.

Blue-eye with orange and olive salsa

Ingredients (serves 4)                                     1 serve = 1 protein

2 oranges                                                         1 garlic clove, crushed

2 large tomatoes, seeds removed, diced                       1/2 cup (50g) pitted black olives, chopped

1 tbs extra virgin olive oil                                2 tbs small basil leaves

4 x 175g skinless blue-eye fillets (or other firm white fish)

Olive oil spray

Method

Peel and segment oranges, holding them over a bowl to catch the juices. Halve the orange segments and place in a separate bowl with 2 tablespoons of the juice. Add the garlic, tomatoes, olives, oil and basil leaves. Gently toss to combine, then season with sea salt and freshly ground black pepper. Set the salad aside while you cook the fish.

Heat a frypan over medium-high heat. Season fish with salt and freshly ground black pepper, then spray with oil. Cook for 2 minutes each side or until cooked through. Divide the fish among plates and serve topped with the salsa.

 

Chargrilled tuna, beans and potatoes with summer herb dressing

Ingredients

12 (about 600g) evenly sized chat (small coliban) potatoes

300g green beans, topped

4 (about 200g each) tuna steaks

Extra virgin olive oil, to brush

Salt & freshly ground black pepper

50g baby spinach, stems trimmed

30g snowpea sprouts, ends trimmed

120g kalamata olives

summer herb dressing

140ml extra virgin olive oil

100ml fresh lemon juice

2 anchovy fillets, finely chopped

2 small garlic cloves, crushed

1 cup firmly packed fresh continental parsley leaves, finely chopped

3/4 cup firmly packed fresh basil leaves, finely chopped

4 green shallots, thinly sliced

Method

Step 1

Place the potatoes in a medium saucepan and cover with cold water. Bring to the boil over high heat. Boil, uncovered, for 15 minutes or until just tender when tested with a skewer.

Step 2

Meanwhile, to make the summer herb dressing place the oil, lemon juice, anchovies and garlic in a medium bowl, and use a fork to whisk until well combined and mixture thickens slightly. Add the parsley, basil and green shallots, and stir to combine. Set aside.

Step 3

Cook the beans in a saucepan of boiling water for 2-3 minutes or until bright green and tender crisp. Drain and refresh briefly under cold running water. Drain and set aside.

Step 4

Drain potatoes well, transfer to a medium bowl and set aside for 5 minutes to cool slightly. When cool enough to handle, cut in half. Add 60ml (1/4 cup) of the dressing and toss gently to combine. Set aside.

Step 5

Preheat barbecue grill or chargrill on medium-high. Brush 1 side of each tuna steak with a little oil and season with salt and pepper. Cook, seasoned-side down, on the barbecue or chargrill for 2 minutes. Brush the uncooked side with a little oil, and season with salt and pepper. Turn the tuna steaks over and cook for a further 2 minutes for medium or until cooked to your liking.

Step 6

To serve, arrange spinach, snowpea sprouts, beans, potatoes and olives on plates. Top with tuna steaks and spoon over half remaining dressing. Serve immediately with remaining dressing passed separately.

 

 

Char grilled tuna with mixed vegetable stir-fry

¼ cup sweet chilli sauce                                                                ¼ cup limejuice

1 tablespoon finely chopped fresh coriander      6 x 150 grams tuna steaks

2 tablespoons finely grated lime rind                      1 red Thai chilli, seeded, chopped finely

1 clove garlic, crushed                                                    2 medium zucchini

2 medium carrots                                                             2 medium red capsicums, sliced thinly

1 medium yellow capsicum, sliced thinly                                1 small red onion, sliced thinly

 

Combine chilli sauce, 2 teaspoons of the juice and coriander in small bowl.

Combine remaining juice in large bowl with tuna, rind, Thai chilli and garlic.  Cover, refrigerate, 1 hour.

Meanwhile cut zucchini and carrots into very thin slices, cut slices into matchstick-sized pieces.

Drain tuna; cook, in batches, on heated lightly oiled grill plate or bbq until browned both sides and cooked as desired.

Meanwhile, heat oiled wok or large non-stick frying pan; cook 1 tablespoon of the chilli sauce mixture, zucchini, carrot, capsicums and onion, in batches, until vegetables are just tender.

Serve tuna on vegetables; drizzle with remaining chilli sauce mixture.

 

Serves 6                                                                               1 serve = 1 protein

 

 

 

CHILLI STEAMED FISH

4 x 150g white fish fillets

1 tablespoon grated fresh ginger

1 tablespoon oyster sauce

2 tablespoons soy sauce

2 tablespoons sweet chilli sauce

4 spring onions, thinly sliced

2 tablespoons finely chopped fresh parsley

  1. Place each fillet on a large sheet of foil. Combine ginger, sauces and spring onions in a jug; drizzle over fillets.
  2. Seal foil lightly to enclose fish. Place parcels, side-by-side in a large baking dish.
  3. Cook in a moderately hot oven, 190oC, for about 25 minutes, or until the fish is cooked through.
  4. Serve fish drizzled with some of the juices; sprinkle with parsley.

Serves 4                   1 serve = 1 protein

 

Chinese-style snapper

Ingredients                                                     Serves 6 1 serve = 1 protein

1.8kg whole snapper, scaled, gutted

3 garlic cloves, finely chopped

7.5cm-piece fresh ginger, peeled, finely shredded

60ml (1/4 cup) soy sauce

60ml (1/4 cup) chicken stock

2 tbs Chinese rice wine or dry sherry

3 tsp sesame oil

2 tbs peanut oil

6 shallots, ends trimmed, cut into 10cm lengths, finely shredded

1/2 cup fresh coriander leaves

Method

Step 1

Preheat oven to 220°C. Line a roasting pan with foil, then with non-stick baking paper.

Step 2

Wash the snapper under cold running water. Pat dry with paper towel inside and out. Cut 3 slashes, about 1cm deep, in the thickest part of snapper on both sides. Place in the lined pan.

Step 3

Spread garlic and ginger over the snapper. Combine soy sauce, chicken stock, Chinese rice wine or dry sherry and sesame oil in a jug. Pour over the snapper. Cover the pan tightly with foil. Bake for 45-50 minutes or until snapper flakes easily when tested with a fork. Transfer to a warmed heatproof platter, reserving juices.

Step 4

Heat peanut oil in saucepan over medium heat until just smoking. Pour over snapper. Pour over the reserved juices. Top with shallot and coriander to serve.

 

Crispy-skinned salmon

Ingredients                                         Serves 4          1 serve = 1 protein

4 (200g each) salmon fillets, skin on

2 tablespoons olive oil

1 teaspoon sea salt

Steamed chat potatoes and salad leaves, to serve

Method

Step 1

Place salmon, skin side up, on a plate. Drizzle with oil. Rub salt into skin.

Step 2

Heat a large, non-stick frying pan over medium-high heat. Add salmon, skin side down. Cook for 4 to 5 minutes or until skin is crisp. Turn. Cook, covered for 4 to 5 minutes for medium or until cooked to your liking.

Step 3

Serve with potatoes and salad leaves.

 

Crisp lemon fish

Packed with protein, this recipe for crisp lemon fish makes a quick, low-fat, not to mention easy, family meal. Serves 4          1 serve = 1 protein

Ingredients

1/3 cup flat-leaf parsley leaves

1 cup fine semolina

2 large lemons, rind finely grated

800g flathead fillets, skin removed

1 red onion, halved, sliced

olive oil cooking spray

4 tomatoes, cut into 1cm cubes

1 tablespoon balsamic vinegar

lemon wedges, to serve

Method

Step 1

Preheat a barbecue plate on medium heat. Finely chop 1 tablespoon parsley leaves. Combine chopped parsley, semolina and 1 tablespoon lemon rind in a shallow dish. Coat each fish fillet in semolina mixture.

Step 2

Place onion in a microwave-safe bowl. Microwave, uncovered, on HIGH (100%) for 1 to 1 1/2 minutes or until soft. Lightly spray onions with oil. Spoon onto barbecue plate and cook for 4 to 5 minutes or until light golden. Transfer to a bowl.

Step 3

Lightly spray both sides of fish fillets with oil. Cook on barbecue plate for 3 to 5 minutes each side or until golden and cooked through.

Step 4

Add tomatoes and remaining parsley leaves to onion. Drizzle with vinegar and season with salt and pepper. Toss to combine. Place fish on plates. Serve with tomato salad and lemon.

 

 

 

Easy Salsa Fish Fillets

4 whitefish fillets (approx. 600 grams)     Salt and pepper to taste

½ cup bottled salsa (mild or medium)      ½ cup low-fat grated cheese

 

Preheat oven to 180 degrees centigrade.

Arrange fish in a single layer on a sprayed foil-lined baking pan.  Season with salt and pepper.

Top each fillet with 2 tablespoons of salsa; sprinkle with cheese.  Bake uncovered for approximately 25 minutes until golden.  Fish should flake easily when tested with a fork

Serves 4               1 serve = 1 protein

 

Fast Asian fish

Ingredients (serves 4)              1 serve = 1 protein

4 x 120g skinless salmon or ocean trout fillets

1/3 cup (80ml) light soy sauce

2cm piece ginger, very finely shredded

1/3 cup (80ml) sweet chilli sauce

Steamed rice, to serve

4 spring onions, thinly sliced on the diagonal

Method

Preheat the oven to 200°C. Place fish in a shallow baking dish. Combine soy, ginger and sweet chilli sauce, then pour over fish.

Cover with foil and bake for 8 minutes, or until just cooked through.

Serve fish on rice, drizzled with sauce and garnished with spring onion.

 

Fish with herbed chickpea puree

Ingredients (serves 4)                        1 serve = 1 protein, 1 carvohydrate

1 tablespoon olive oil                          1 brown onion, finely chopped

1 garlic clove, crushed                        1 1/2 teaspoons ground cumin

1 cup reduced-salt chicken stock        2 x 420g cans chickpeas, drained, rinsed

1 tablespoon lemon juice                     1/2 cup parsley, roughly chopped

4 pieces fish fillets (such as mullet, redfish or silver trevally)

2 cups baby spinach                            2 tomatoes, chopped

Method

Heat a saucepan over medium heat until hot. Add 2 teaspoons of oil, onion, garlic and cumin. Cook, stirring, for 3 to 5 minutes or until soft. Add stock and chickpeas. Bring to the boil. Reduce heat to low. Simmer for 10 minutes. Remove from heat. Stir in lemon juice. Process or blend until smooth. Stir in parsley, and pepper.

Meanwhile, heat a non-stick frying pan or chargrill over medium heat. Brush fish with remaining 2 teaspoons of oil. Season lightly with pepper. Cook for 3 to 5 minutes each side or until just cooked through.

Spoon warm chickpea puree onto 4 serving plates. Top with baby spinach, fish and chopped tomatoes. Serve.

 

FISH WITH HERB CRUMBLE

4 x 150g white fish fillets                                1 cup stale wholemeal breadcrumbs

2 tablespoons lemon juice                               2 tablespoons chopped fresh parsley

2 tablespoons chilled fresh chives                   1 tablespoon grated parmesan cheese

salt and pepper to taste                                                cooking oil spray

  1. Remove skin and bones from fish. Place fish on a lightly oiled oven tray. Cook under a hot grill for a 5 minutes.
  2. Turn fish over; sprinkle with combined breadcrumbs, juice, herbs, cheese and salt and pepper. Lightly spray with cooking oil.
  3. Return fish to grill; cook for about 5 minutes or until lightly browned.

Serves 4                                   1 serve = 1 protein

 

Fish with summer vegetables

Ingredients (serves 4)                        1 serve = 1 protein

2 teaspoons olive oil                            1 onion, chopped

2 garlic cloves, crushed                       2 zucchini, chopped

1 red capsicum, chopped                    1 eggplant, chopped

3 Roma tomatoes, chopped                1/4 teaspoon caster sugar

1/4 cup chopped basil leaves               4 (600g) white fish fillets (see note)

olive oil cooking spray                        lemon wedges, to serve

crusty bread, to serve

Method

Heat oil in a large saucepan over medium heat. Add onion and garlic. Cook for 3 minutes, or until soft. Add zucchini, capsicum, eggplant, tomatoes and sugar. Stir to combine. Cover and cook for 20 minutes, or until tender.

Stir through basil. Season with salt and pepper.

Heat a large non-stick frying pan over high heat. Spray both sides of fish with oil. Cook for 3 minutes each side, or until light golden and cooked through.

Place vegetables onto serving plates. Top with fish. Serve with lemon wedges and crusty bread.

Notes

Note: Perch, barramundi or ling are all great white-fleshed fish suitable for pan frying.

 

 

FISH FILLETS WITH TABBOULI SALSA

Cooking oil spray

1 clove garlic, crushed

2 tablespoons lemon juice

4 x 150g fish fillets

TABBOULI SALSA

1 Lebanese cucumber, peeled, finely chopped

2 spring onions, finely sliced

2 small tomatoes, finely chopped

1 cup chopped Continental parsley

1 tablespoon lemon juice

1 tablespoon extra virgin oil

1/2 teaspoon caster sugar

salt and pepper to taste

  1. Tabbouli Salsa. Combine all ingredients in a small bowl; mix well.
  2. Spray a large non-stick pan with oil. Add garlic, juice and fish, in a single layer; cook, on both sides, until browned and cooked through.
  3. Serve fish with Tabbouli Salsa.

Serves 4                                   1 serve = 1 protein

 

 

FISH FILLETS WITH BASIL SAUCE

1/2 teaspoon paprika                                 ½ teaspoon ground cumin

¼ teaspoon salt                                 cooking oil spray

4 x 150g boneless fish fillets

BASIL SAUCE

1/3 cup low-fat mayonnaise                       1 tablespoon basil pesto

2 teaspoons lemon juice

  1. Combine paprika, cumin and salt in a small bowl. Spray one side of fish fillets with cooking oil spray. Place fish on a foil-lined oven tray. Sprinkle spice mixture evenly over top.
  2. BASIL SAUCE. Combine all ingredients in a small jug; mix well.
  3. Cook fish under a hot grill until browned and cooked through.
  4. Serve fish drizzled with Basil Sauce.

SERVES 4                                        1 serve = 1 protein, 2 tsp fat

 

 

FISH WITH LEMON HERB DIP

Cooking oil spray

4 x 150g fish fillets

LEMON AND TOMATO HERB SAUCE

1 Lebanese cucumber                                  1 medium tomato, finely diced

1 x 200g tub plain low-fat yoghurt             1 clove garlic, crushed

½ teaspoon finely grated lemon rind          1 tablespoon lemon juice

½ teaspoon ground cumin                          2 tablespoons chopped fresh mint

salt and pepper to taste

  1. LEMON AND TOMATO HERB SAUCE. Cut cucumber in half lengthways. Using a teaspoon, scoop out seeds. Cut cucumber into thin slices. Place in a bowl with tomato, yoghurt, garlic, rind, juice, cumin and mint; season with salt and pepper.
  2. Heat a non-stick pan; spray with cooking oil. Add fish, cook on both sides, until browned and tender.
  3. Serve fish topped with Lemon and Tomato Herb Sauce.

Serves 4                                            1 serve= 1 protein

Ginger and chilli steamed fish with cucumber and tatsoi salad

Ingredients

4 x 200g pieces wild barramundi, blue-eye trevalla or salmon fillets

60ml (1/4 cup) Shaoxing cooking wine (see note)

80ml (1/3 cup) light soy sauce

2 tablespoons peanut oil

2 teaspoons sesame oil

6cm piece ginger, peeled, finely shredded

2 spring onions, finely shredded

Cucumber and tatsoi salad

1 Lebanese cucumber, peeled, finely shredded

50g small tatsoi leaves e) or baby spinach

1/2 celery heart, thinly sliced

1/4 (200g) small iceberg lettuce, very finely shredded

1 cup bean sprouts

75g red-skinned raw peanuts, roasted

1 tablespoon lemon juice

Method

Step 1

Scrunch the sides of 4 squares of foil to form little ‘dishes’ with sides to contain liquid, then place a fish fillet in each. Place dishes in a bamboo (or other) steamer over a saucepan of simmering water. Combine wine and 2 tablespoons soy sauce and pour a little over fish. Cover and cook for 6 minutes or until just cooked through.

Step 2

Meanwhile, for salad, toss all the ingredients in a bowl with remaining soy sauce and the lemon juice. Place a little salad on each plate, top with fish and spoon over a little cooking juice. Heat both oils in a small frying pan over medium heat until smoking, add ginger and spring onions, then immediately pour over fish and serve.

Serves 4                                                                       1 serve = 1 protein

 

Home-baked fish fingers

Makes 16                     Serves 4                       1 serve = 1 protein, 1 carbohydrate

Ingredients

2 cups (200g) wholemeal breadcrumbs

2 teaspoons finely grated lime rind

2 eggs, lightly beaten

500g firm white fish fillets, such as ling

olive oil spray, for cooking

Method

Preheat oven to 200°C. Place the breadcrumbs and lime rind in a bowl and mix until combined. Place the eggs in separate bowl. Cut the fish into thin strips, about 12cm long. Dip each strip into the eggs, then the breadcrumbs, pressing to coat well.

Place the fish fingers on a baking tray lined with baking paper. Spray lightly with oil spray. Bake for 15 minutes or until golden and cooked through.

Serve fish fingers with vegetable bundles (see note) and reduced-fat mayonnaise or tomato sauce.

Notes

To make the vegetable bundles, cut celery sticks into thin strips, arrange in a bundle with some blanched green beans and tie up loosely with cooking string or a long chive.

These fish fingers can be frozen after crumbing for up to two months. Thaw fully before cooking as above.

 

Fish, zucchini and oregano casserole

Ingredients (serves 4)                                    1 serve = 1 protein, 1 carbohydrate

olive oil cooking spray                                    1 brown onion, halved, thinly sliced

350g orange sweet potato, peeled, cut into 2cm pieces

2 small zucchini, cut into 1cm pieces 200g broccoli, trimmed, cut into florets

1 small (250g) eggplant, diced                        800g can diced tomatoes

1/3 cup fresh oregano leaves

500g white fish fillets, cut into large pieces

1 small white bread stick, sliced, toasted

Method

Heat a heavy-based saucepan over medium heat. Lightly spray with oil. Add onion and cook, stirring, for 2 minutes or until golden.

Add sweet potato. Cook, stirring, for 3 minutes. Add zucchini, broccoli, eggplant, tomatoes and 1/4 cup oregano. Bring to boil.

Reduce heat to low. Cover and cook for 8 to 10 minutes or until sweet potato is tender. Stir in fish. Simmer, uncovered, for 4 to 5 minutes or until fish is cooked through.

Sprinkle with remaining oregano.

 

 

Lemon fish with sauteed beans and tomatoes

Pick up your favourite white fish for this zesty lemon fish with sautéed beans and tomatoes – a light, healthy and delicious.

Ingredients (serves 4)

4 (150g each) white fish fillets (such as hake), skin on

1 lemon, rind finely grated, juiced                  2 teaspoons olive oil

250g green beans, trimmed                             250g cherry tomatoes, halved

1 garlic clove, crushed                                    150g baby spinach leaves

2 tablespoons red wine vinegar                       4 slices wholegrain bread, to serve

Method

Place fish in a shallow ceramic dish. Place lemon rind, 2 tablespoons lemon juice and 1 teaspoon oil in a small jug. Whisk to combine. Season with pepper. Pour lemon mixture over fish and turn to coat. Cover. Set aside for 10 minutes.

Preheat grill on medium heat. Line a grill tray with foil. Heat remaining oil in a large, non-stick frying pan over medium-high heat. Add beans to pan. Cook, tossing often, for 2 to 3 minutes or until bright green. Add tomatoes and garlic. Cook for 1 to 2 minutes or until tomatoes soften. Add spinach and vinegar. Toss until spinach just starts to wilt.

Meanwhile, place fish on grill tray. Cook for 4 to 5 minutes (depending on thickness) or until just cooked through.

Divide bean mixture among serving plates. Top with fish. Season with cracked black pepper. Serve with bread.

 

1 serve = 1 protein 1 carbohydrate

 

LEMON GINGER FISH FILLETS

1 teaspoon sesame oil

2 tablespoons finely sliced fresh ginger

6 spring onions, finely chopped

2 cloves garlic, crushed

1 tablespoon caster sugar

1/4 cup rice vinegar

1 teaspoon finely grated lime rind

2 tablespoons lime juice

2 tablespoons fish sauce

4 x 150g firm white fish fillets

  1. Combine oil, ginger, spring onions, garlic, sugar, vinegar, rind, juice and sauce in a small bowl; mix well.
  2. Place fillets in a single layer, in a shallow dish; pour over ginger mixture. Cover; refrigerate for 1 hour.
  3. Place each fillet onto a large sheet of lightly greased foil; top with ginger mixture. Fold in edges of foil across the top to enclose fish; place on an oven tray.
  4. Cook in a moderately hot oven, 190oC, for about 20 minutes or until cooked through. Serve fish drizzled with juices from parcels.

SERVES 4                                 1 serve = 1 protein

 

Low-fat fish pie

Ingredients (serves 6)            1 serve = 1 protein, 1 fat, 1 carb

40g butter, melted                   1 leek, trimmed, washed, thinly sliced

2 tablespoons plain flour         350ml fish stock

2 tablespoons lemon juice       1kg thick white boneless fish, cut into 3cm pieces

9 sheets filo pastry                  olive oil cooking spray

Method

Preheat oven to 200°C. Grease a 5-cup capacity ovenproof dish. Cook butter and leek in a frying pan over medium heat for 3 minutes or until tender.

Sprinkle flour over leek mixture. Cook, stirring, for 2 minutes. Remove from heat. Add stock and lemon juice. Stir well. Return to heat. Cook, stirring, over medium heat for 6 minutes or until thick.

Remove from heat. Add fish, and salt and pepper. Cool completely. Place 1 sheet of filo onto a flat surface. Spray with oil. Fold in half. Place into pie dish. Repeat with 5 more sheets of filo, placing into dish so base and sides are covered.

Spoon fish mixture over filo. Cut remaining 3 sheets of filo into quarters. Scrunch each quarter into a ball. Place onto fish mixture. Spray with oil. Bake for 30 minutes or until pastry is crisp. Serve.

 

MARINATED FISH

4 x 150g fish fillets                                         1 tablespoon brown sugar

1/2 teaspoon ground ginger                            1/4 teaspoon dried chilli flakes

1 clove garlic, crushed                                    2 tablespoons finely grated lemon rind

1/4 cup light soy sauce                                    1 tablespoon fish sauce

2 tablespoons shredded fresh Thai basil leaves

  1. Place fish in a large, shallow dish. Combine sugar, ginger, chilli, garlic, rind and sauces in a jug. Pour over fish; turn to coat in mixture. Cover; stand 30 minutes.
  2. Drain fish; reserve marinade.
  3. Cook fish on a heated, oiled grill pan, brushing occasionally with marinade, until browned on both sides and cooked through.
  4. Serve fish sprinkled with basil.

Serves 4                       1 serve = 1 protein

 

Baked massaman snapper

Ingredients       (serves 4 1 serve = 1 protein, 2 tsp fat)

2 tbs massaman curry paste (see note)

2 tsp peanut oil

4 x 200g pieces snapper fillet, pin-boned, skin on

300g green beans, trimmed

30g butter, chopped

250g shiitake mushrooms, quartered

2 cloves garlic, thinly sliced

1 small red capsicum, seeded, finely chopped

1 lime, juiced

1 tbs caster sugar

Greek-style yoghurt (optional), to serve

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Method

Step 1

Preheat oven to 220C. Line an oven tray with baking paper. Whisk curry paste and oil in a small bowl.

Step 2

Place fish, skin-side down, on tray and brush with paste mixture. Season with salt and pepper. Bake for 15 minutes or until just cooked. Rest for 5 minutes.

Step 3

Meanwhile, blanch the beans in a saucepan of boiling salted water for 1 1/2 minutes or until slightly softened. Drain, refresh in iced water, then drain again.

Step 4

Heat butter in a large, heavy-based frying pan over high heat. Add mushrooms and garlic, then stir-fry for 3 minutes. Add beans, capsicum, lime juice and sugar, then stir-fry for a further 2 minutes or until mushrooms are tender.

Step 5

Divide stir-fry among plates and top with fish. Serve with yoghurt, if using.

 

 

 

Mediterranean salmon

¼ teaspoon salt                                   ¼ teaspoon black pepper

4 salmon fillets                                    Cooking spray

2 cups cherry tomatoes, halved           ½ cup finely chopped zucchini

2 tablespoons capers                           1 tablespoon olive oil

75g sliced ripe olives

 

Preheat oven to 180 degrees centigrade.

Sprinkle salt and pepper over both sides of fish.

Place fish in baking dish coated with cooking spray.

Combine tomatoes and remaining ingredients in a bowl; sppon mixture over fish.

Bake for 180 degrees centigrade for 25 minutes.

Serves 4           Serving size: 1 fillet and ½ cup vegetable mixture = 1 protein

 

 

Miso-glazed salmon with ginger buckwheat noodles

Ingredients (serves 4)                        1 serve = 1 protein, 2 carbohydrates

100ml honey                                       3 tbs white miso paste (see note)

3 tsp sesame oil                                   1/4 cup (60ml) tamari sauce

1 tbs lime juice                                    2 tbs mirin

500g buckwheat noodles                    1 tbs sunflower oil

4 (125g each) salmon fillets                1/2 cup thinly sliced shallots (spring onions)

1/2 cup chopped roasted peanuts        2 tbs pickled ginger

Mustard cress, to serve

Method

Combine honey, miso paste and 1 teaspoon of sesame oil in a bowl.

In a separate bowl, whisk together tamari, lime juice, mirin and remaining sesame oil, then set the dressing aside.

Cook noodles according to packet directions, drain and toss with dressing.

Preheat oven to 200°C. Heat sunflower oil in an ovenproof frypan over medium heat. Add salmon and fry both sides for 1 minute or until lightly golden. Brush salmon with miso mixture, then transfer pan to oven and roast for 5 minutes or until cooked through.

Toss shallots, nuts and ginger through noodles, then serve with the salmon garnished with mustard cress.

 

 

Moroccan fish fillets with couscous salad

Ingredients                 Serves 4 (1 serve = 1 protein, 2 carbohydrates)

1 tablespoon Moroccan seasoning      1 teaspoon lemon pepper

4 thick white fish fillets                      olive oil spray

1/2 cup freshly squeezed orange juice

Couscous salad

rind of 1 orange, finely grated                        1 tablespoon white wine vinegar

2 teaspoons olive oil                            1 1/2 cups couscous

1/4 cup pine nuts, toasted                   1 large mango, diced

1/2 cup mint leaves, chopped

Instructions

1 Mix Moroccan seasoning and lemon pepper. Sprinkle 1/2 teaspoon mixed seasoning on each fish fillet. Turn fillets over and repeat.

2 Heat barbecue grill to a medium heat. Spray fillets with olive oil. Cook for 3 minutes on each side, or until cooked through. Transfer to a plate. Cover and keep warm.

3 Mix juice, rind, vinegar and oil in a jug. Prepare couscous following packet instructions.

4 Stir pine nuts, mango and mint into couscous until well-combined. Add half the juice mixture.

5 Serve couscous on 4 serving plates. Top with cooked fish fillet. Drizzle remaining juice mixture over fish and serve.

 

 

Moroccan pan-fried fish

Ingredients (serves 4)                                 1 serve = 1 protein, 2 carbo

1 bunch coriander, washed, dried, ends trimmed           3 garlic cloves, peeled

2 tsp ground cumin                                              Pinch of chilli powder

2 tsp finely grated lemon rind                     60ml (1/4 cup) fresh lemon juice 30ml olive oil                                                   2 tsp sweet paprika

190g (1 cup) couscous                                250ml (1 cup) boiling water

50g (1/3 cup) plain flour

4 (about 600g) firm white fish fillets (such as snapper)

Olive oil spray                                            90g baby spinach leaves

Method

Place the coriander, garlic, cumin, chilli, lemon rind, lemon juice, oil and half the paprika in the bowl of a food processor and process until smooth.

Place couscous in a heatproof bowl. Pour over the boiling water and set aside for 5 minutes or until liquid is absorbed. Use a fork to separate grains.

Meanwhile, combine the flour and remaining paprika on a plate. Season with salt and pepper. Add the fish and turn to coat. Shake off excess. Spray a large non-stick frying pan with olive oil spray and place over medium heat. Add the fish and cook for 3-4 minutes each side or until golden brown.

Place the spinach on a serving platter. Top with the fish and drizzle over the coriander mixture. Serve with couscous.

 

Ocean Trout with Baby Vegetables

8 baby beetroot

20 baby carrots

2 small zucchini, sliced

8 baby new potatoes, halved

4 baby onions

4 pieces ocean trout (approximately 150g each)

Tarragon Lemon Sauce:

20g butter or margarine

1 clove garlic, crushed

1 small onion, chopped

1 Tablespoon plain flour

¾ cup low-fat milk

1 Tablespoon fresh tarragon

1 teaspoon grated lemon rind

1 Tablespoon lemon juice

Heat butter in pan, add garlic and onion, cook, stirring, until onion is soft.  Add flour, cook stirring, until bubbling.  Remove from heat, gradually stir in milk.  Stir over heat until mixture boils and thickens.  Stir in Tarragon, rind and juice.

 

Boil, steam, or microwave unpeeled beetroot until just tender, drain.  Cool 5 minutes; peel beetroot.

Boil, steam or remaining vegetables separately until tender.

Place fish in baking tray – bake in oven for about 20 minutes or until just tender.  Peel skin away from fish.  Serve fish with vegetables and tarragon lemon sauce.

 

Serves 4                                   1 serve = 1 protein, 1 tsp fat

 

Ocean trout with orange & fennel salad

Ingredients (serves 4)                                    1 serve = 1 protein, 1 carbohydrate            

2 oranges                                                         1 fennel bulb

4 x 180g skinless ocean trout fillets                1 tbs olive oil

50g baby salad leaves                                                 1/3 cup (55g) blanched almonds, toasted

1 tbs red wine vinegar                                     1 tbs extra virgin olive oil

Method

Segment the oranges by cutting off the ends, skin and pith with a knife.

Then, hold one orange in your hand and cut each segment away from the membrane. Repeat with the remaining orange. Do this over a bowl to reserve 2 tablespoons of the juice.

Trim and core the fennel bulb, reserving 1 tablespoon of the fronds if desired. Slice the fennel bulb thinly.

Combine the orange segments with the sliced fennel, salad leaves and almonds in a bowl. Heat the grill to high.

Mix 2 teaspoons freshly ground black pepper with 1 tablespoon sea salt. Rub the trout fillets with oil, then sprinkle with the mixed salt and pepper.

Place a cooking rack into a baking tray, put fish onto the rack, then cook under the grill for 5 minutes, or until cooked as desired.

To make the salad dressing, place the red wine vinegar and extra virgin olive oil in a screwtop jar with the reserved orange juice. Shake well to combine, then toss through the orange and fennel salad.

Place the ocean trout fillets on plates, garnish with reserved fennel fronds (if using) and serve with salad.

 

Orange and fennel fish

Ingredients (serves 4)                                   1 serve = 1 protein, ½ carbohydrate

2 medium oranges                                          2 teaspoons fennel seeds

2 tablespoons olive oil                                   4 (150g each) firm white fish fillets

70g baby spinach                                              1 small fennel bulb, trimmed, thinly sliced

2 tablespoons red wine vinegar

Method

Finely grate rind from oranges. Reserve oranges. Combine orange rind, fennel seeds and half the oil in a shallow glass or ceramic dish. Add fish. Turn to coat. Set aside for 10 minutes.

Heat a barbecue plate or chargrill over medium-high heat. Cook fish for 3 to 5 minutes each side or until browned and cooked through. Transfer to a plate.

Meanwhile, segment oranges over a bowl (see note). Add spinach, sliced fennel, vinegar and remaining oil. Toss to combine. Place on plates. Top with fish. Serve.

Notes

To segment oranges, remove peel and white pith. Cut down either side of membrane to release segments.

 

 

Oriental Salmon

4 Salmon fillets                                2 Tablespoons teriyake sauce

1 tablespoon lemon juice                 1 tablespoon brown sugar or honey

1 teaspoon fresh ginger                             1 clove garlic crushed

½ teaspoon Dijon mustard              2 shallots thinly sliced

 

Heat oven to 180 degrees centigrade. 

Place salmon in an ungreased casserole. 

Combine remaining ingredients except green onions.  Spread over Salmon. 

Place in oven approximately 20-30 minutes, until cooked as desired (some people prefer rare others well done).

Garnish with shallots.  Serve immediately.

Serves 4               1 serve = 1 protein

 

Poached salmon

Ingredients                                                     Serves 4, 1 serve = 1 protein

1/2 cup dry white wine

2 dried bay leaves

1/2 teaspoon whole black peppercorns

1 medium lemon, thinly sliced

4 (150g each) salmon fillets, skin on

Salad leaves, to serve

Method

Step 1

Place wine, bay leaves, peppercorns, lemon and 2 litres cold water in a large, deep frying pan over medium heat. Bring to a gentle simmer.

Step 2

Reduce heat to low. Add salmon. Cook, covered, for 10 minutes or until just cooked through. Using a spatula, remove salmon from liquid.

Step 3

Serve with salad leaves.

 

 

Fish Fillets with Coriander Chilli Sauce

6 x 60g perch fillets                 1 small onion thinly sliced

½ cup water                             ¼ cup dry vermouth

2 Tblsp lime juice          1 small fresh chilli, chopped finely

2 Tblsp sugar                          1 tsp cornflour

½ red capsicum thinly sliced   2 green onions, cut into 5cm lengths

1 Tblsp finely chopped fresh coriander leaves

¼ cup firmly packed fresh coriander leaves, extra

 

Place fish in shallow ovenproof dish; top with brown onion.  Pour over combined water, vermouth and 1 Tblsp of the juice; cover. Bake in moderate oven for about 15 minutes or until fish is tender.

Remove fish; keep warm. Strain and reserve liquid.

Place reserved liquid, chilli, sugar and combined cornflour and remaining juice in small saucepan.

Stir over heat until sugar dissolves. Bring to boil; simmer until mixture thicken.  Stir in chopped coriander.  Arrange fish, capsicum, green onion and coriander leaves on serving plate; drizzle with sauce.

 

Serves 2               1 serve = 1 protein

 

GRILLED FISH WITH TOMATO SALSA

2 teaspoons oil                                  4 x 150g white fish fillets

100g mixed baby salad leaves

TOMATO SALSA

1 small red onion, finely chopped             2 tomatoes, seeded, finely chopped

1/3 cup pitted green olives, chopped         3 anchovy fillets, chopped

1 tablespoon lemon juice                           2 tablespoons chopped fresh basil

salt and pepper to taste

  1. TOMATO SALSA. Combine all ingredients in a bowl; mix well.
  2. Brush oil over a heated, grill pan; add fish fillets, cook for a few minutes on each side, or until cooked through.
  3. Serve fillets on salad leaves with Tomato Salsa.

SERVES 4                    1 serve = 1 protein

 

Grilled fish and lemon with olive salad

Try this fish with your favourite green salad and new potatoes or chunky fresh bread.

Ingredients

100g marinated chargrilled capsicum (not in oil), thinly sliced

1/3 bunch flat leaf parsley, chopped                    1/2 cup pimento-stuffed green olives, sliced

1 cup baby rocket leaves, chopped                      2 tablespoons capers, drained and chopped

4 firm white fish fillets (approx 120g each), such as gurnard or ling

2 lemons, cut into wedges                                    cooking oil spray

1/3 cup sun-dried tomato pesto                           2 teaspoons olive oil

1 tablespoon red wine vinegar

Instructions

Combine the capsicum, parsley, olives, rocket and capers in a large bowl and set aside.

Heat a chargrill pan (heavy pan with raised grill lines) over medium-high heat. Spray the fish and lemon with cooking oil spray. Place the fish into the pan and cook for 2 minutes. Turn and brush the top with pesto. Add the lemon wedges to the pan and cook for a further 2-3 minutes, or until fish is brown and cooked through and the lemon wedges are golden.

Drizzle the salad with oil and vinegar and gently toss. Divide the salad among serving plates, top with fish and lemon wedges and serve.

Serves 4               1 serve = 1 protein

 

Quick way with Rainbow Trout

Serves 4                                  1 serve = 1 protein

Ingredients:

3 large lemons

1 tablespoon sugar

1 large red chilli (de-seeded and finely sliced)

1/2 cup mint leaves (torn)

salt and pepper

4 Rainbow Trout Fresh Fillets (about 200g each)

olive oil for coating

4 cups watercress sprigs

2 tablespoons olive oil

 

METHOD:

Peel lemons. Remove pith and membrane from segments. Cut segments in half and combine with sugar, chilli, mint leaves, salt and pepper. Put lemon salad aside.

Place a non-stick pan over high heat.

Brush the rainbow trout fillets with olive oil. Sear for 2 minutes each side or until cooked as desired.

Toss watercress sprigs with the 2 tablespoons olive oil in a bowl.

To serve:  divide the watercress sprigs between plates and top with the rainbow trout fillets and the lemon salad.

 

 

Salade Nicoise

200g green beans trimmed, chopped                    250g cherry tomatoes halved

½ cup seeded black olives                           2 lebanese cucumbers, sliced

1 medium red onion, sliced thinly               150g mesclun

6 hard boiled eggs                                       425g tin tuna in springwater, drained

Light Vinaigrette:         1 tsp olive oil; ¼ cup lemon juice; 1 clove garlic crushed; 2 tsp Dijon mustard

 

Boil, steam or microwave beans until just tender; drain.  Rinse under cold water; drain.

Make light vinaigrette

Place tomato, olives, cucumber, onion, mesclun and egg in large bowl with vinaigrette; toss gently to combine.  Divide salad among serving plates; flake fish over salad in large chunks.

 

Serves 4               1 serve = 2 protein

 

Grilled Salmon with Minted Cucumber Sauce

1 clove garlic minced

¼ teaspoon freshly ground black pepper

¼ tsp ground cumin

1 cup plain low fat yoghurt

1 Tblsp fresh or 1 tsp dried mint

1 medium cucumber, cubed, seeded and peeled

4 x 150g skinless, boneless salmon fillets

Fresh mint sprigs

 

Place garlic, pepper and cumin in mixing bowl;  mash to a paste with the back of a spoon. Add yoghurt and mint, stir well.  Stir in cucumber gently, and set mixture aside.

Clean grill or bbq and spray with oil. Lightly brush fish with oil on both sides of fish fillets.  BBQ fish and grill about 3 minutes per sides or until cooked to taste.

Spoon cucumber sauce over fish; garnish with mint.  Serve immediately.

Serves 4                                   1 serve = 1 protein

 

Moroccan fish with salad

Ingredients (serves 4)                                    1 serve = 1 protein, 1 carbohydrate

1/2 cup plain flour                                           1 egg

3/4 cup dried breadcrumbs                             1 Tblsp Moroccan seasoning (see note)

4 (185g each) boneless fillets (see note)         2 pieces lavash bread, cut into triangles

olive oil cooking spray                                    lemon wedges, to serve

Tomato salad

3 large tomatoes, diced                                   2 Lebanese cucumbers, diced

1 small red onion, halved, thinly sliced          1 lemon, rind finely grated, juiced

1 cup flat-leaf parsley leaves, roughly chopped

Method

Make tomato salad Combine tomatoes, cucumber, onion, lemon rind, 1/4 cup lemon juice and parsley in a bowl. Cover and refrigerate.

Place flour on a plate. Lightly beat egg and 2 tablespoons cold water in a shallow bowl. Combine breadcrumbs and Moroccan seasoning on a plate. Coat fish, 1 piece at a time, in flour. Dip into egg, then breadcrumb mixture, gently pressing crumbs on with your fingertips to secure. Place on a large plate.

Preheat oven to 200°C. Spray both sides fish and lavash bread with oil and place on separate baking trays. Bake lavash bread for 5 minutes or until toasted. Remove from oven and set aside. Bake fish for 10 minutes or until golden and cooked through.

Serve fish with tomato salad, toasted lavash and lemon wedges.

Notes

Tip: Any firm-fleshed fish with minimal bones is suitable for this recipe. Try barramundi, flathead or snapper.

Note 1: Moroccan seasoning is a mild spice blend, great with fish, lamb or chicken.

Note 2: Known as boneless

 

Pan-fried fish with herb sauce

Ingredients (serves 4)                        1 serve = 1 protein

1 large lemon

3 garlic cloves, sliced

1 cup flat-leaf parsley leaves, torn

12 each mint and basil leaves, torn

1/4 cup oregano leaves

1/3 cup (80ml) extra virgin olive oil

4 x 180g white fish fillets with skin on (such as blue-eye or snapper)

Crusty bread, to serve

Method

Preheat the oven to 180°C. Pare the lemon rind with a peeler, being sure not to take any of the white pith. Squeeze lemon juice into a bowl. Add garlic, herbs and half the oil. Season, then set aside.

Heat remaining oil in an ovenproof pan over medium-high heat. Fry lemon rind for 30 seconds. Season fish, then place skin-side down in the pan. Cook over medium heat for 3-4 minutes until skin is crisp and flesh turns white at the edges. Place pan in oven for 5 minutes until fish is just cooked through. Return pan to low heat, pour over herb mixture and warm through. Serve fish with crusty bread.

 

 

PESTO-TOPPED FISH

600g fish fillets                                               2 tablespoons lemon juice

PESTO TOPPING

2 tablespoons polyunsaturated reduced-fat margarine

1 teaspoon grated lemon rind                         1/2 cup firmly packed fresh basil leaves

1 clove garlic                                                   2 Tblss grated fresh parmesan cheese

½ teaspoon French mustard

  1. PESTO TOPPING. Blend margarine, rind, basil, garlic, cheese and mustard until well combined.
  2. Arrange fillets on a foil-lined oven tray. Spread with Pesto Topping; sprinkle with juice.
  3. Cook under a hot grill until lightly browned and cooked through.

Serves 4.                                                          1 serve = 2 tsp fat, 1 protein

 

 

PRAWN CUCUMBER SKEWERS

24 cooked king prawns        2 Lebanese cucumbers

24 fresh Thai basil leaves

DIPPING SAUCE

1/2 cup caster sugar         ¼ cup water

1 Tblsp sweet chilli sauce   2 tsp chopped coriander

½ tsp finely chopped fresh lemon grass

1/4 cup limejuice                 1 tsp fish sauce

Peel and devein prawns, leaving tails intact.

Peel long thin strips from cucumbers using a vegetable peeler. Wrap a strip of cucumber around each prawn; thread onto a small bamboo skewer. Thread a basil leaf onto each skewer; repeat process. Place skewers onto a tray; refrigerate until serving.

DIPPING SAUCE. Combine sugar and water in a small pan; stir over low heat until sugar is dissolved. Simmer, uncovered, without stirring, for about 5 minutes, or until syrup is thickened. Remove from heat, stir in remaining ingredients; cool.

Serve skewers with Dipping Sauce.

Makes 12

 

Fish with ratatouille

Ingredients (serves 4)                        1 serve = 1 protein

4 white fish fillets (bass, ling, snapper or blue-eye)

250g cherry tomatoes, halved

1 green capsicum, seeded and thinly sliced

1 red capsicum, seeded and thinly sliced

1 clove garlic, crushed

1 onion, sliced

1 1/2 tablespoons torn basil

3 teaspoons balsamic vinegar

Method

To make ratatouille heat 2 tablespoons oil in a large saucepan over medium high heat. Add the onion, capsicums and garlic and cook for 4 minutes or until just softened. Add the tomatoes and vinegar and cook for 6-8 minutes, stirring occasionally until the mixture is pulpy. Remove from the heat, stir through basil, cover and keep warm.

Heat 1 tablespoon of oil in a non-stick frying pan. Add fish and cook for 3 minutes on each side or until golden and cooked through. Serve with ratatouille.

 

Salmon with Dill and Caper Dressing

2 Tblsp low-fat sour cream                        1 Tblsp tiny capers

2 tsp coarsely chopped dill                         2 tsp horseradish cream

1 Tblsp lime juice                              4 x 150g salmon fillets

 

Combine sour cream with capers, dill, horseradish and juice in medium bowl.

Heat oiled large pan; cook salmon until browned both sides and cooked as desired.  Serve salmon with dill and caper dressing.

 

Serves 4               1 serve = 1 protein, 2 tsp fat

 

Salmon with sesame greens & ginger-soy dressing

Ingredients (serves 4)                        1 serve = 1 protein

4 (125g each) skin-on salmon fillets

Olive oil spray

60ml (1/4 cup) salt-reduced soy sauce

2 tsp brown sugar

2 tsp grated fresh ginger

3 tsp sesame oil

1 bunch gai lan (Chinese broccoli)

Steamed jasmine rice, to serve (optional)

1 tbs sesame seeds, toasted

Method

Heat a large non-stick frying pan over high heat. Spray both sides of the salmon with olive oil spray. Add salmon to the pan, skin-side down, and cook for 2-3 minutes or until crisp. Turn and cook for a further 1-2 minutes for medium or until cooked to your liking.

Meanwhile, combine the soy sauce, sugar, ginger and half the sesame oil in a small bowl. Stir until the sugar dissolves. Cook the gai lan in a saucepan of boiling water for 30 seconds or until bright green and tender crisp. Drain.

Divide the gai lan and rice among serving dishes. Drizzle over the remaining sesame oil and sprinkle with half the sesame seeds. Top with the salmon. Drizzle over the soy sauce mixture and sprinkle with the remaining sesame seeds to serve.

Notes

Budget tip: Replace the salmon fillets with 2 large single chicken breast fillets, halved horizontally

Variation:

Beef with sesame greens & chilli-soy dressing: Replace salmon with 4 beef steaks. Cook for 3-4 minutes each side for medium or until cooked to your liking. Add a little finely chopped fresh red chilli to the soy sauce mixture in step 2.

 

 

Salmon skewers with coconut salsa

Share

Ingredients                              serves 4 (1 serve = 1 protein, 1 carbohydrate)

600g skinless salmon fillets, cut into 3cm cubes

2 Tblsp lime juice

1 Tblsp peanut oil

2 garlic cloves, crushed

2 stalks lemongrass, trimmed, finely chopped

Olive oil cooking spray

Salad leaves to serve

Coconut salsa

1 medium (1kg) fresh coconut

1 large mango (450)g diced

1 long red chilli, deseeded, thinly sliced

1/3 cup firmly packed fresh mint leaves, torn

2 Tblsp lime juice

2 tsp brown sugar

 

Step 1

Combine salmon, lime juice, oil, garlic and lemongrass in a bowl. Cover and refrigerate for 30 minutes, if time permits.

Step 2

Make coconut mango salsa: Drain and break open coconut. Using a vegetable peeler, peel thin slices from coconut flesh. Combine coconut, mango, chilli, mint, lime juice and sugar in a bowl. Set aside.

Step 3

Spray a barbecue plate or chargrill with oil. Heat over high heat. Thread salmon onto skewers. Cook skewers for 1 to 2 minutes on both sides or until cooked to your liking. Serve with salsa and salad leaves.

 

 

Salmon Steak Kyoto

4 Salmon Steaks – one per person

 

For the marinade:

1/3 cup soy sauce                              ¼ cup orange juice concentrate

2 tsp olive oil                                              2 Tblsp tomato sauce

1 tsp lemon juice                               ½ tsp prepared mustard

1 Tblsp prepared mustard                          1 Tblsp spring onion minced

1 clove garlic, minced                                 ½ tsp minced ginger root

 

In a shallow baking dish combine the marinade ingredients.  Add the salmon and turn to coat each side.  Cover and refrigerate for 30-60 minutes.  Remove the salmon and reserve the marinade.

Pour the reserved marinade into a small saucepan.  Bring to the boil for 1 minute.  Lightly brush or spray the salmon with oil. Grill or bbq salmon until fish is tender and flakes with a fork, about 3-5 minutes each side, depending upon thickness of fish.  Brush the salmon with the marinade once halfway through cooking.

 

1 serve = 1 protein

 

Slow Roasted Ocean Trout and Asian Greens

8 x 100g ocean trout fillets

2 kaffir lime leaves, shredded finely

2 Tablespoons finely chopped lemon grass

1 Teaspoon sesame oil

250g bok choy, quartered

250g choy sum, chopped coarsely

2 teaspoons light soy sauce

1/3 cup sweet chilli sauce

¼ cup lime juice

 

  1. Preheat the oven to slow.
  2. Place four fish fillets, ski down, on board and sprinkle with lime leaves and lemon grass. Top with remaining fish fillets, skin-side up; tie with kitchen string.
  3. Place fish in large shallow baking dish; roast uncovered in slow oven for 15 minutes (until done as you prefer).
  4. Just before serving, heat oil in wok or large frying pan; stir fry bok choy, choy sum and soy sauce until vegetables just wilt.
  5. Serve fish with stir fried vegetables; drizzle with combined chilli sauce and juice.

 

Snapper with macadamia pesto and bean salad

 

Serves 4               1 serve = 1 protein, 1 carbohydrate

 

Ingredients

500g sweet potato. Peeled, cut into 2 cm pieces

1 ½ Tablespoons extra virgin olive oil

1 small red onion, thinly sliced into rounds

1 Tablespoon lime juice

4 (about 150g each) snapper fillets

300g green beans, trimmed, blanched

 

Macadamia Pesto

75g macadamia nuts, toasted

1 cup fresh coriander leaves, firmly packed

1 small garlic clove, coarsely chopped

1 lime, rind finely grated, juiced

60 ml ( ¼ cup) extra virgin olive oil)

1 Tablespoon water

 

Method

Step 1

Preheat the oven to 200C/180C fan-forced. Line a baking tray with baking paper. Place potato on the prepared tray. Drizzle with 1 Tbs of the oil. Season. Roast, stirring halfway, for 30 minutes or until golden and tender.

Step 2

Meanwhile, for the pesto, process the macadamias, coriander, garlic and lime rind in a food processor until finely chopped. Combine the lime juice, oil and water in a jug. Add to macadamia mixture, with the motor running, in a slow steady stream until well combined and smooth. Season.

Step 3

Place the onion in a heatproof bowl and cover with boiling water. Stand for 3 minutes. Drain well. Place the onion and lime juice in a large bowl. Season, then set aside to macerate.

Step 4

Heat the remaining oil in a large non-stick frying pan over medium-high heat. Pat the skin of the snapper dry with paper towel. Season. Cook snapper, skin side down, for 2 minutes or until crisp. Turn and cook for 1-2 minutes or until just cooked through. Transfer snapper to a plate to rest.

Step 5

Add the sweet potato, beans and 1 tbs of the pesto to the onion mixture. Toss gently to combine. Divide among serving plates. Top each with snapper and a spoonful of the pesto.

 

Snapper with Ginger and Carrots

2 whole snappers

cornflour

2 teaspoons oil

4 carrots

1 onion

4cm piece green ginger, peeled

½ tsp sesame seed oil

2 Tblsp light soy sauce

2 tsp cornflour

1 Tblsp dry sherry

1 ½ cups water

6 green shallots

 

Trim fins and tail of fish.  Cut a few slashes in each side of fish, rub both sides of fish with cornflour.

Cut carrot, onion and ginger into thin strips.  Heat oil in pan or wok, add carrots and onion, stir-fry until just tender , add ginger, cook 1 minute.

Push vegetables to one side, add fish, pour half the combined sesame seed oil and soy sauce over fish, cook 5 minutes.  When brown, turn fish over, add remaining sesame and soy mizture.

Pour blended extra cornflour, sherry and water over fish, stir gently 1 minute or until mixture boils.  Cover, cook gently 5 minutes or until fish is tender.  Add shallots in last few minutes of cooking time.

 

Serves 2                       1 serve = 1 protein

 

Spice-crusted ocean trout with zucchini salad

Ingredients (serves 4)                                    1 serve = 1 protein

2 tsp ground coriander                                    2 tsp ground cumin

1 tsp sweet paprika                                         1 tsp sea salt

4 (about 180g each) ocean trout fillets           1 tbs olive oil

Mixed salad leaves, to serve                           Lemon wedges, to serve

Yoghurt dressing

200g (3/4 cup) plain soy yoghurt                    2 garlic cloves, crushed

3 tsp finely chopped fresh dill                        3 tsp finely chopped fresh chives

3 tsp finely chopped fresh coriander              2 tbs fresh lemon juice

1 tbs extra virgin olive oil                               1/2 tsp Dijon mustard

Salt & freshly ground black pepper

Zucchini salad

2 green zucchini, ends trimmed, cut into 1cm pieces

1/2 red onion, finely chopped

2 vine-ripened tomatoes, halved, deseeded, cut into 1cm pieces

1 Lebanese cucumber, peeled, seeded cut into 1cm pieces

2 tbs finely chopped fresh mint

2 tbs finely chopped fresh continental parsley

1 tbs olive oil

1 tbs fresh lemon juice

Salt & freshly ground black pepper

Method

Combine coriander, cumin, paprika and sea salt in a bowl. Rub over fish. Place fish in a glass or ceramic dish. Cover with plastic wrap and place in the fridge for 30 minutes to develop the flavours.

Meanwhile, to make dressing, combine yoghurt, garlic, dill, chives, coriander, lemon juice, oil and mustard in a bowl. Season with salt and pepper. Cover with plastic wrap and place in the fridge for 30 minutes to develop the flavours.

To make the zucchini salad, combine zucchini, onion, tomato, cucumber, mint, parsley, oil and lemon juice in a bowl. Taste and season with salt and pepper.

Heat the oil in a non-stick frying pan over medium-high heat. Add trout and cook for 2 minutes each side for medium or until cooked to your liking.

Spoon zucchini salad among plates. Top with trout and drizzle with dressing. Serve with salad and lemon wedges.

 

 

 

Spiced fish with chickpea salad

Ingredients (serves 4)                        1 serve = 1 protein, 2 carbohydrates, 2tsp fat

1 tbs cumin seeds                                1 tbs fennel seeds

2 tbs plain flour                                   4 white fish fillets

1 tbs olive oil                                       1 tbs butter

Baby rocket leaves, to serve

Chickpea salad

400g can chickpeas, rinsed, drained               3 eggs, hard-boiled, peeled, chopped

4 shallots ends trimmed, thinly sliced             1 red capsicum, halved chopped

1 Lebanese cucumber, deseeded, chopped

1/3cup fresh continental parsley leaves chopped

1/3 cup fresh mint leaves, chopped                 2 tbs low fat mayonnaise

2 tbs  low fat Greek-style natural yoghurt      1 tbs red wine vinegar

1 tsp curry powder                                          1 garlic clove, finely chopped

Method

To make the chickpea salad, combine the chickpeas, egg, shallot, capsicum, cucumber, parsley and mint in a large bowl. Combine the mayonnaise, yoghurt, vinegar, curry powder and garlic in a small bowl. Stir the dressing into the salad.

Use a mortar and pestle, or a coffee or spice grinder, to finely crush the cumin seeds and fennel seeds. Place on a large plate. Add the flour and combine. Season with salt and pepper. Add the fish and turn to coat. Shake off excess.

Heat half the oil in a large frying pan over medium-high heat. Cook half the fish for 2-3 minutes each side, adding half the butter halfway through cooking. Divide among serving plates. Cover with foil to keep warm. Repeat with remaining oil, fish and butter. Serve with the chickpea salad and baby rocket leaves.

 

Spicy grilled snapper with snow pea salad (low-fat)

Ingredients (serves 4)                                    1 serve = 1 protein

4 x 200g snapper fillets                                   1 tbs olive oil

50g watercress, ends trimmed                        150g snow peas, thinly sliced

1 carrot, sliced into thin matchsticks              1/2 cup Vietnamese mint leaves*

1 garlic clove, halved

1 small red chilli, seeds removed, roughly chopped

2 coriander roots                                             1/4 cup (50g) firmly packed brown sugar

1/5 cup (125ml) lime juice                               1/4 cup (60ml) fish sauce

2 eschalots, thinly sliced

Method

To make the spicy sauce, use a mortar and pestle to pound the garlic, chopped chilli, coriander roots, brown sugar and 1 teaspoon of sea salt to a paste.

Add the lime juice and fish sauce, then stir until the sugar is dissolved. Stir through the eschalot.

Heat a lightly oiled chargrill or barbecue to high. Brush the snapper fillets with olive oil, sprinkle with 2 teaspoons of sea salt and, when the grill is hot, sear for 2-3 minutes on each side or until cooked through.

Meanwhile, place the watercress, snow peas, carrot and mint leaves in a bowl. Add 1/3 cup (80ml) of the spicy sauce and toss to combine.

To serve, divide the salad among 4 plates, top with the snapper fillets and drizzle the remaining spicy sauce over the top.

Notes

* Available from Asian food stores and selected greengrocers; substitute with regular mint

 

Spiced barbecue salmon

Ingredients (serves 6)                                    1 serve = 1 protein

1 tbs brown sugar                                            2 1/2 tsp dried oregano

2 1/2 tsp garlic powder                                   1 tsp dried chilli flakes

1 tsp ground black pepper                               1 tsp ground allspice

1/4 tsp ground cinnamon                                1/4 tsp ground nutmeg

6 (about 150g each) salmon fillets, skin on     80ml (1/3 cup) olive oil

Lime wedges, to serve

Method

Combine the sugar, oregano, garlic, chilli, pepper, allspice, cinnamon and nutmeg in a small bowl.

Pat the salmon with paper towel to remove excess moisture. Rub with spice mixture to coat. Place in a glass or ceramic dish. Cover. Place in the fridge for 3 hours or overnight to marinate.

Preheat a barbecue flat plate on medium. Lightly brush the salmon with oil. Season with salt. Add to barbecue, skin-side down. Cook for 3 minutes each side for medium or until cooked to your liking. Serve salmon with salad and lime wedges.

Notes

Make it ahead: Prepare this recipe to the end of step 2 up to 1 day ahead. Continue from step 3, 10 minutes before serving.

 

 

STEAMED FISH WITH INDIAN LENTILS

3/4 cup red lentils                                            2 teaspoons olive oil

4 medium onions, thinly sliced                       1 tablespoon grated fresh ginger

2 cloves garlic, crushed                                   3 teaspoons ground coriander

1/2 teaspoon ground turmeric             1/2 teaspoon ground fennel

2 teaspoons salt                                               11/2 cups fish stock

4 x 125g boneless white fish fillets

1/2 cup coarsely chopped fresh coriander leaves

1/3 cup low-fat plain yoghurt to serve

  1. Add lentils to a medium pan of boiling water. Simmer, uncovered, for 5 minutes; drain.
  2. Meanwhile, heat oil in a large pan, add onions; cook, stirring, over low heat for about 10 minutes or until well browned. Add ginger, garlic, spices, salt and lentils; cook, stirring, for a further 1 minute.
  3. Add stock, bring to boil; place fish fillets on top of lentil mixture. Simmer, covered, for about 5 minutes, or until fish is cooked through.
  4. Serve fish over lentil mixture; sprinkle with coriander. Top each serve with 1 tablespoon yoghurt.

SERVES 4                                          1 serve = 1 protein

 

Steamed fish with ginger, coriander and kaffir lime

Ingredients (serves 4)                        1 serve = 1 protein

16 kaffir lime leaves

4 white fish fillets or cutlets e.g. ling, barramundi or blue-eye

40g (1/4 cup) julienne ginger

2 tablespoons coriander leaves

2 tablespoons sweet chilli sauce

2 teaspoons fish sauce

Lime juice, to serve

Coriander leaves, extra, to serve

Method

Cut out four large squares of non-stick baking paper. Place four kaffir lime leaves in the centre of each square. Top with a piece of fish and sprinkle with ginger and coriander. Combine sweet chilli sauce and fish sauce in a small bowl and drizzle over fish.

Fold the ends of each square around the fish to enclose and form a parcel.

Steam the fish in a bamboo or metal steamer for 3-4 minutes or until fish is cooked through. Discard kaffir lime leaves. Arrange fish on serving plates and sprinkle with lime juice and extra coriander. Serve with a simple cucumber salad and extra sweet chilli, if desired.

Notes

To make cucumber salad, chop a small Lebanese cucumber and place in a bowl. Add 1 tablespoon white vinegar and 1 teaspoon caster sugar and stir until sugar has dissolved. Add a small finely chopped red chilli, if desired.

 

Steamed ginger & shallot fish

Ingredients (serves 2)                                    1 serve = 1 protein

1 tbs dry sherry

1 tsp caster sugar

1 tsp sesame oil

1 tbs light soy sauce

2 (about 150g each) firm white fish fillets

2cm-piece fresh ginger, peeled, cut into matchsticks

Steamed Asian greens, to serve

1 shallot, trimmed, thinly sliced diagonally

1 long fresh red chilli (optional), halved, deseeded, thinly sliced

Method

Combine the sherry, sugar, oil and half the soy sauce in a small jug.

Place the fish in a shallow heatproof bowl (make sure the bowl fits inside your steamer). Top with the ginger and pour over the sherry mixture.

Place the bowl in the steamer over a wok one-third filled with simmering water (make sure the steamer doesn’t touch the water). Cook for 5 minutes or until the fish flakes easily when tested with a fork.

Divide the Asian greens and fish among serving plates. Drizzle over the remaining soy sauce and any juices from the bowl. Top with the shallot and chilli, if desired.

Notes

Tip: Find inexpensive bamboo steamers at Asian grocery stores. If you have a few, you can stack them and cook foods such as fish and vegies at the same time.

 

 

 

STEAMED FISH WITH INDIAN LENTILS

3/4 (150g) cup red lentils                 2 tsp oil

4 medium onions, thinly sliced        1 Tblp grated fresh ginger

2 cloves garlic, crushed          3 tsp ground coriander

½ tsp ground turmeric                     ½ tsp ground fennel

2 tsp salt                                           1 ½ cups fish stock

4 boneless white fish fillets               ½ cup chopped fresh coriander

½ cup low-fat plain yoghurt to serve

Add lentils to a medium pan of boiling water. Simmer, uncovered, for 5 minutes; drain.

Meanwhile, heat oil in a large pan, add onions; cook, stirring, for about 10 minutes or until well browned. Add ginger, garlic, spices, salt and lentils; cook, stirring, for a further 1 minute.

Add stock, bring to boil; place fish on top of lentil mixture. Simmer, covered, for about 5 minutes, or until fish is tender.

Serve fish over lentil mixture; sprinkle with coriander. Top with yoghurt.

Serves 4                1 serve = 1 protein, 1 carbohydrate

 

Steamed trout with mango salad

Ingredients (serves 4)                                    1 serve = 1 protein, ½ carbohydrate

2 tbs lime juice, plus wedges to serve

2 tbs fish sauce

2 tbs caster sugar

2 small red chillies, seeded, finely sliced

2 firm mangoes (use green mangoes if available), peeled, coarsely grated

4 x 150g skinless ocean trout fillets

1 cup coriander leaves, chopped

1/3 cup chopped mint leaves

1/3 cup roasted macadamias, chopped

Method

Shake lime juice, fish sauce, sugar and chilli together in a screw-top jar. Toss mango in a bowl with dressing.

Place fish on a plate in a steamer over a pan of simmering water. Steam for about 5 minutes until cooked but still slightly rare in the centre. Add herbs to mango, place a piece of fish on each serving plate, top with salad and sprinkle with nuts. Serve with lime wedges.

 

 

Tandoori fish & cumin rice

Ingredients (serves 4)                        1 serve = 1 protein

180g (2/3 cup) Dairy Farmers Traditional Lite Yogurt

2 garlic cloves, crushed                       1 tbs grated fresh ginger

2 tsp ground coriander                        2 tsp ground cumin

2 tsp ground turmeric

4 (about 150g each) firm white fish fillets (such as ling or perch)

350ml salt-reduced vegetable stock    Olive oil spray

1 brown onion, finely chopped           2 garlic cloves, crushed

1 tsp cumin seeds                                200g (1 cup) long-grain rice

Fresh coriander leaves, to serve          Lime wedges, to serve

Method

Combine yoghurt, garlic, ginger, ground coriander, cumin and turmeric in a shallow glass dish. Add fish and turn to coat. Cover. Place in the fridge for 2 hours to marinate.

Preheat oven to 220°C. Remove fish and drain excess marinade. Place the fish on a rack in a baking tray. Bake for 15 minutes or until fish flakes when tested with a fork.

Meanwhile, place the stock in a saucepan and bring to a simmer over medium heat.

Heat a saucepan over medium heat. Spray with olive oil spray. Add the onion and cook, stirring, for 5 minutes. Add the garlic and cumin seeds. Cook, stirring, for 1 minute. Stir in the rice. Add the stock and bring to the boil. Cover. Simmer for 12 minutes. Set aside, covered, for 5 minutes.

Divide rice and fish among serving plates. Top with coriander. Serve with lime wedges.

 

Teriyaki salmon                     1 serve = 1 protein

Ingredients

4 x 150g salmon steaks

1/2 cup teriyaki marinade (I use Kikkoman)

1 cup long-grain rice

2 bunches bok choy or broccolini, steamed, to serve

2 teaspoons sesame seeds, toasted, to serve

Method

Place salmon steaks into a ceramic dish. Add teriyaki marinade and turn salmon to coat well. Stand for 20 minutes.

Put rice into a saucepan and cover with 2 cups water. Place over high heat and bring to the boil. Simmer for 5 minutes or until craters form over rice. Cover and turn off heat.

Heat a frying pan or cast iron chargrill over medium-high heat. When pan/grill is hot, place a piece of baking paper in pan – this will stop the fish sticking. Cook 2 salmon steaks for 2–3 minutes on each side for medium-rare or until cooked to your liking. Transfer to a plate and cover with foil to keep warm. Repeat with remaining salmon.

Divide rice between 4 plates. Top with salmon and sprinkle with sesame seeds. Serve with steamed greens.

 

THAI FISH CAKES

600g boneless fish fillets                                 2 tablespoons chopped fresh coriander

2 egg whites                                                     2 tablespoons red curry paste

1 teaspoon sugar                                              3 spring onions, finely chopped

80g green beans, finely chopped                                 salt and pepper to taste

SWEET THAI DRESSING

1/3 cup white vinegar                                      1/3 cup caster sugar

2 tablespoons lime juice                                              1 tablespoon fish sauce

½ red capsicum, finely chopped                                  2 tablespoons chopped fresh coriander

  1. Lightly grease a 12-hole muffin pan (1/3 cup capacity).
  2. Process fish, coriander, egg whites, paste, sugar and salt and pepper until smooth; transfer to a bowl. Stir in spring onions and beans.
  3. Divide mixture into 12 portions; press firmly into prepared pan.
  4. Cook in a moderate oven, 180oC, for about 12 to 15 minutes or until cooked through.
  5. SWEET THAI DRESSING. Combine vinegar, sugar and juice in a small pan, stir over a low heat, without boiling, until sugar is dissolved. Simmer for 3 minutes; cool. Stir in remaining ingredients.
  6. Serve fish cakes with Sweet Thai Dressing.

SERVES 4                                                       1 serve = 1 protein

 

 

Thai-style poached whole salmon

 

Ingredients (serves 8)                        1 serve = 1 protein

2 lemongrass stems (white part only), halved, bruised

8 kaffir lime leaves*

2cm piece ginger, sliced

2kg whole salmon or ocean trout, cleaned, scaled (ask your fishmonger to do this)

1 bunch coriander

300g light palm sugar*, grated

1/2 red onion, sliced

2 1/2 tbs tamarind concentrate*

50ml fish sauce

Vegetable oil, to deep-fry

6 Asian red eschalots*, thinly sliced

4 garlic cloves, thinly sliced

2 long red chillies, sliced into rounds

Lime wedges, to serve

Method

Place 2 lemongrass halves, 2 lime leaves and half the ginger in the cavity of the fish, then place in a fish kettle (from kitchenware shops), cover with cold water and slowly bring to the boil over medium heat. When boiling, switch off the heat, cover tightly and stand for 30 minutes (without removing lid) until just cooked.

While fish is cooking, wash coriander well, pick leaves and refrigerate until required. Make sure coriander roots are free of dirt, then thinly slice. Place palm sugar in a heavy-based pan over medium heat. Add 2 tablespoons of water and stir until the sugar dissolves. Add coriander roots, onion, remaining lemongrass and ginger and 4 lime leaves. Bring to the boil, then simmer over low heat for 5 minutes or until lightly caramelised. Add tamarind and fish sauce, then simmer for a further 5 minutes. Strain into a jug, pressing down on solids before discarding. Set aside until ready to serve.

Half-fill a deep-fryer or heavy-based pan with oil and heat to 190°C (or test a cube of bread – it will turn golden in 30 seconds when oil is ready). Fry the eschalots, garlic and chilli, in separate batches, for 1-2 minutes until crisp and golden. Drain on paper towel.

Carefully remove the fish from the poaching liquid and place on a large serving platter. Pat dry with a paper towel. To remove the skin, loosen around the gills and pull back towards the tail. (It’s not necessary to remove the skin from the underside of fish at this stage.) Use a paper towel to soak up any moisture around the fish. Pour over the sauce and garnish with the fried eschalots, garlic and chilli, the coriander leaves and finely shredded remaining 2 kaffir lime leaves.

Notes

Both the fish and sauce can be served hot, warm or cold, so all the work can be done in advance.

Serves 8-10 as part of a buffet.

* Kaffir lime leaves, palm sugar, tamarind concentrate and Asian red eschalots are from Asian food shops.

 

 

TUNA PATTIES

3 medium potatoes, peeled, chopped             220g can tuna in brine, drained

2 tablespoons chopped fresh dill                    2 teaspoons grated lemon rind

1 teaspoon drained baby capers, chopped      salt and pepper to taste

½ cup Lightly Seasoned Fish Mix                  cooking oil spray

lemon wedges to serve

  1. Boil, steam or microwave potatoes until tender; drain. Mash potatoes until smooth.
  2. Combine potatoes, tuna, dill, rind, capers and salt and pepper in a bowl; mix well.
  3. Divide mixture into 8 portions; shape each portion into a patty. Coat in seasoning mix; shake away excess. Place on a tray lined with non-stick baking paper. Spray lightly with oil.
  4. Cook in a moderate oven, 180oC, for about 20 minutes or until heated through and crumbs are crisp.
  5. Serve patties with lemon wedges.

Serves 4                       1 serve = ½ protein, 1 carbohydrate

 

Vine-ripened tomatoes and baby spinach salad with barramundi fillet

Ingredients (serves 4)                                    1 serve = 1 protein

150g baby spinach                                          50g speck (bacon), chopped (optional)

15 basil leaves                                                 80ml extra virgin olive oil

100g vine-ripened tomatoes                            50g pine nuts, toasted

20ml balsamic vinegar                                     Salt & freshly ground pepper

4 x 200g barramundi fillets

Method

Finely shred spinach.

Heat a pan over medium heat. Fry speck until crisp, remove from pan. Add 1 tbs oil and fry basil leaves until crisp. Remove from pan.

Combine spinach, speck, tomatoes and pine nuts in a bowl. Whisk olive oil with balsamic vinegar and season.

Heat pan to medium high, brush fish fillets with a little oil, fry skin side down to crispen for about 2 mins. Carefully turn fish and cook for a further 2 mins until golden and cooked through. Cover, keep warm.

Arrange salad on plate and top with fish. Garnish with basil leaves.

 

WARM FISH POLENTA SALAD

1-cup chicken stock

1-cup polenta

1 tablespoon grated Parmesan cheese

2 teaspoons Moroccan seasoning

4 x 100g fish fillets

100g mixed salad leaves

3 small egg tomatoes, sliced

DRESSING

1 x 200g tub low-fat Greek-style yoghurt

2 tablespoons bottled no-oil French dressing

1 small Lebanese cucumber, seeded, grated

1 clove garlic, crushed

1 tablespoon chopped fresh mint

  1. Bring stock to boil in a pan, gradually stir in polenta; cook, stirring, until mixture boils and thickens; stir in cheese. Press mixture into a greased bar cake pan. Cover; refrigerate until firm.
  2. Dressing. Combine all ingredients in a bowl; mix well.
  3. Turn out polenta; cut into eight even slices.
  4. Cook polenta on a heated, greased grill pan until browned on both sides and heated through; remove from pan. Cover; keep warm.
  5. Sprinkle Moroccan seasoning evenly over fish. Cook fish on same heated, greased grill pan until browned on both sides and cooked through.
  6. Divide polenta among plates, top with salad leaves, tomatoes and fish; drizzle with Dressing.

SERVES 4                          1 serve = 1 protein, 1 carbohydrate

 

Whiting with lemon dill sauce

Ingredients                             1 serve = 1 protein

20g butter

2 lemons, cut into wedges

4 (about 600g) firm white fish fillets (such as whiting or bream)

4 green shallots, ends trimmed, thinly sliced

2 tbs drained capers, chopped

2 tbs chopped fresh dill

2 1/2 tbs fresh lemon juice

1 bunch rocket, ends trimmed, washed, dried

4 red radishes, thinly sliced

2 tsp extra virgin olive oil

Method

Step 1

Melt 5g of the butter in a non-stick frying pan over medium-high heat until foaming. Add the lemon wedges and cook for 1-2 minutes each side or until caramelised. Transfer to a plate.

Step 2

Season both sides of the fish with salt and pepper. Add to the pan and cook for 2-3 minutes each side or until the flesh flakes easily when tested with a fork. Transfer to a plate and cover with foil to keep warm.

Step 3

Reduce heat to medium. Melt the remaining butter in pan until foaming. Add the shallot and capers and cook, stirring, for 1 minute or until shallot softens. Add the dill and 2 tbs of the lemon juice and stir until heated though.

Step 4

Meanwhile, combine the rocket and radish in a medium bowl. Drizzle over the oil and remaining lemon juice and gently toss to combine.

Step 5

Divide the fish among serving plates. Top with the caper mixture and serve with lemon wedges, rocket salad and crusty bread, if desired.

 

 

 

Yummy Tuna Salad

¼ head of iceberg lettuce or Chinese Cabbage cut in chunks

1 red cabbage, cut in chunks

1 bunch shallots, sliced

2 tomatoes, cut in chumks

1 cup broccoli flowerettes

1 banana, sliced thickly

3 slices pineapple, cut in chunks

200g tuna drained

1 Tblsp raisins

 

Combine all ingredients and cover with a fat-free French dressing (or dressing of your choice)

 

Serves 2                         1 serve = 1 protein, 1 carbohydrate

 

 

Message

Filed under: Messages — Arlene @ 5:34 am

 

You never want to gain the weight you have lost!  You need to change your habits forever to make the health benefits permanent!!!

 

Eating small, healthy meals regularly helps speedup your metabolism, stabilises your blood sugar levels and promotes weight loss.  Skipping meals encourages the body to lay down fat, as it sends your body into “starvation mode”, slowing your metabolism

 

Please do as much exercise as your schedule allows – physical activity makes you feel emotionally and mentally terrific!

 

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