Recipes

Searching for some Healthy Inspiration in the kitchen?  Here are some of our favourite recipes that you and your family can enjoy, knowing that not only are they kind to your tastebuds, but also to your hips! Every week members get free recipe cards to build their collection of favourite recipes.

Beetroot Salad

Serves 2
One serve counts as 1 protein

Ingredients

• 1 bunch baby beetroot, washed and trimmed
• 1/4 cup low joule balsamic dressing
• 2 cups mixed salad greens
• 1 small red onion sliced into wedges
• 180 g reduced fat fetta

Instructions

Wrap beetroot in foil then bake in hot oven 200 C for 1 hour or until tender. Cool. Peel off skin then cut into quarters.

Place in a salad bowl then pour over dressing add greens then toss. Crumble fetta over salad and season with freshly ground pepper.

Braised Chicken with Pumpkin, Sage and Walnuts

Main meal        Serves 4

1 protein      3 vegetables      1 fat

Ingredients

• olive oil spray
• 4 x 120g chicken breasts
• cracked black pepper
• 1 medium onion, diced
• 2 medium carrots, diced
• 2 1/2 cups diced butternut pumpkin
• 2 1/2 cups reduced-salt chicken stock
• 2 Tbsp chopped fresh sage (1 Tbsp dried)
• 8 walnut halves, crushed
• extra sage to garnish

Instructions

Heat a large pan (with a close-fitting lid) and spray with olive oil.

Season chicken with the black pepper, and place in the pan without overcrowding. Add onion, carrot and pumpkin, and cook until tender.

Add half the stock and simmer over low heat, slightly uncovered, adding more stock as needed. Do not overcook the chicken.

Transfer the chicken to a serving dish, add sage to the pot and cook for two minutes.

Spoon the vegetables around the chicken and pour the sauce over. Garnish with extra sage and walnuts.

Broad Bean Sauce

Makes 6 serves
One serve of 2 tablespoons counts as 'free'

Instructions

• 500gm frozen broad beans
• 1 cup natural low fat yoghurt
• 1 tsp finely chopped fresh ginger
• 1 clove garlic peeled
• 1 tbsp soy sauce
• 2 tsp lemon juice
• ½ cup chopped fresh mint
• Salt and pepper to taste

Ingredients

Blend or process all ingredients to form a smooth sauce consistency. Serve chilled over grilled fish or chicken.

Calamari In Fresh Tomato Sauce

Serves 3.
One serve is equal to 1 protein, and 2 vegetable.

Ingredients

• 600 g calamari rings
• 1 medium onion, chopped
• 1 large clove garlic, crushed
• 250 g tomatoes, peeled and diced
• 1 Tbsp lemon juice & a little lemon zest
• ¼ tsp saffron threads, crushed with a little water
• Generous handful fresh coriander and parsley, chopped

Instructions

Soften onion in a small pan, then add garlic and stir for 2 mins. Add tomato, lemon juice, zest and saffron. Stir in calamari and pour in just enough water to cover. Simmer for 5 mins until the calamari is opaque but not rubbery. Stir in the herbs and serve with a green salad.

Carrot and Watercress Soup

Serves 2.
One serve is equal to 3 vegetables, ½ vegetarian protein

Ingredients

• 1 small onion, chopped
• 250 g carrots, chopped
• 1 bunch fresh watercress
• 1 cup chick peas, drained and rinsed
• 750 ml fresh vegetable stock
• 1 tsp ground cumin
  

Instructions

In a medium sized saucepan, soften the onion in a little water. Add the carrot and soften for 5 mins. Using kitchen scissors cut the watercress leaves and stalks into the pan. Stir in until the watercress starts to wilt.

Add the chick peas, stock and cumin and simmer gently for 20 mins until the carrots are just cooked.

Blend the soup in a processor until smooth, season with freshly ground black pepper to taste and serve.

Cream of Broccoli Soup

Entree      Serves 6

2 vegetables     1/3 dairy protein      1 fat

Ingredients

• 1 Tbsp olive oil
• 2 medium onions, finely chopped
• 1 Tbsp wholemeal plain flour
• 5 cups salt-reduced vegetable stock
• 750g broccoli
• 1 medium tomato, chopped
• 1 tsp chopped fresh thyme
• 1/2 tsp chopped fresh rosemary
• 1/4 tsp ground nutmeg
• 1 tsp lemon juice
• 1 cup skim milk
• 3/4 cup low-fat plain yoghurt

Instructions

Heat a large saucepan and add olive oil; add onion and stir over medium heat until soft. Add flour and stir for a further minute.

Gradually add in the stock, broccoli, tomato, thyme, rosemary, nutmeg and juice. Bring to a boil while stirring, then reduce heat, cover and simmer for 10 - 15 minutes or until broccoli is tender.

Blend soup in batches in a food processor, or with a stab mixer, then return to the saucepan.

Add the skim milk and yoghurt, and re-heat without boiling.

Falefel

Serves 3.
One serve is equal to 1 vegetarian protein, ½ dairy protein, 1 fat, 1 vegetable

Ingredients

• 400g can chick-peas, drained and well rinsed
• 1 large clove garlic
• 1 small onion, chopped
• 1 tsp ground coriander
• 1 tsp ground cumin
• 1 heaped Tbsp buckwheat flour
• Tomato relish
• 2 medium tomatoes, chopped
• juice of one lemon
• 3 tsp olive oil
• Yoghurt mix
• ¾ cup natural yoghurt
• ½ tsp each of cayenne pepper and turmeric powder
  

Instructions

Blend the chick peas, garlic, onion and spices in a food processor until almost smooth. Scrape the paste into a bowl and mix with the flour. Divide into 9 balls, each the size of a golf ball.

Flatten into patties. Spray a frypan with cooking spray, and gently brown the falafels on each side. Respray frypan when you turn the falafels.

Combine tomato relish ingredients. Mix yoghurt mix ingredients. Serve the with the tomato relish and the yoghurt mix.

Greek Salad

Main meal      Serves 4

1 protein     3 vegetable      1 fat     1 dairy protein

Ingredients

• 500g lamb fillet
• 1 punnet cherry tomatoes
• 1/2 spanish onion, sliced
• 20 Kalamata olives, halved and pitted
• 160 g reduced fat feta, cubed
• red and green lettuce leaves

Dressing

• 1 Tbsp red wine vinegar
• 2 Tbsp balsamic vinegar
• 1/2 tsp equal
• 2 tsp olive oil
• 2 Tbsp fresh basil, shredded
• Fresh ground black pepper

Grill lamb and allow to cool slightly. Slice thinly.

Place all dressing ingredients in a screw-top jar, shake to combine.

Mix together the tomatoes, onion, olives and feta, add the lamb and dressing, and toss gently to combine. Serve immediately.

 

Green Bean, Rocket, Tomato and Olive Salad

Serves 6. (Side dish)
One serve is equal to 2 vegetable and 2 fat.

Ingredients

• 300g green beans
• 1 bunch rocket lettuce
• 1 punnet cherry tomatoes
• 3 green shallots, finely sliced
• 10 kalamata olives, halved
• 6 basil leaves, torn

Dressing

• 2 Tbsp wine vinegar
• ¼ cup extra virgin olive oil
• 1 clove garlic, crushed
• Salt and freshly ground black pepper

Instructions

Wash, top and tail the beans, and halve if very long. Wash the rocket and tomatoes. Cut half of the tomatoes in half, and combine with beans and rocket on a platter or shallow bowl.

Slice the shallots and combine in a bowl with the olives and basil. Scatter over the salad vegetables. Place dressing ingredients into a screw-top jar and shake to mix.

Pour the dressing over the salad.

Grilled Steak with Herb and Peppercorn Sauce

Serves 4.
One serve is equal to 1 protein, and 2 fat..

Ingredients

• 500 g rump steak
• 2 tsp cumin seeds
• 1 Tbsp green peppercorns in brine, drained and rinsed
• 1 cup fresh parsley, mint, chives, and coriander, mixed
• 2 Tbsp olive oil
• Zest of 1 lemon

Instructions

Crush cumin seeds in mortar and pestle, add peppercorns and pound a little to break them up slightly. Remove any tough stalks from the herbs. Put the herbs in a food processor with the cumin seeds, peppercorns, oil and salt and process until the herbs are finely chopped.

Place the sauce in a small serving dish, covered with cling film, and chill until ready to serve. Prepare the sauce a day in advance to allow the flavours to mingle.

Barbeque or grill the rump steak until cooked to your liking, and then serve topped with the sauce, along with a fresh salad.

Moroccan Vegetables with Chick peas

Main meal      Serves 4

1 protein      3 vegetables      1 fat

Ingredients

• 1 Tbsp olive oil
• 1 large onion, chopped
• 4 cloves garlic, chopped
• 4 baby eggplants, chopped
• 1 large red capsicum, sliced
• 1 cup mushrooms, thickly sliced
• 1/2 tsp ground chilli
• 1 tsp mild paprika
• 1 1/2 tsp cumin
• 1 cinnamon stick
• pepper
• 2 x 400g cans diced Italian tomatoes
• 1 cup hot water
• 1 cup small cauliflower florets
• 1/2 cup green beans, sliced
• 1/2 cup yellow squash, sliced
• 1/4 cup parsley, chopped
• 2 x cans chick peas, drained
• 4 eggs, beaten

Instructions

Heat the oil in a large saucepan over low heat. Add the onion and garlic, cook for 5 minutes.

Add the eggplant, capsicum and mushrooms, and cook until the eggplant is soft. Add the chilli, paprika, cumin, cinnamon stick and pepper, stir and cook until fragrant.

Add the tomatoes and water, bring to the boil, then add the cauliflower,beans and squash. Reduce the heat to a simmer and cover with a lid. Cook for 8 minutes.

 Add the parsley and chick peas, stir, then gently pour in the eggs without stirring. Replace the lid and cook for 5 minutes longer to set the eggs.

Gently stir to break the eggs into smaller pieces. Serve immediately.

 

Pineapple BBQ Kebabs

Serves 4
One serve is equal to 1 protein, ½ fruit, 1 fat

Ingredients

• 4X200gm chicken breast fillets, cut into 2cm cubes
• ½ fresh pineapple, cut into 2cm cubes
• 125gm button mushrooms
• 2 green capsicums cut into 2cm pieces

Marinade

• 1 ½ tbsp olive oil
• 2 cloves garlic, crushed
• 2 tbsp fresh ginger, finely diced
• 1 tbsp lime juice
• 1 tbsp chopped coriander leaves

Instructions

Shake the ingredients of the marinade in a jar. Thread kebab ingredients alternatively onto pre-soaked bamboo skewers and marinate in a shallow dish for 1 hour.

Grill kebabs over hot coals for 5-7 min or until cooked through, turning occasionally. Brush kebabs with extra marinade as necessary to prevent the kebabs from drying out. Serve with fresh green salad.

Soy-Marinated Chicken

Serves 4.
One serve is equal to 1 protein, and 1 vegetable.

Ingredients

• 4 chicken breasts (120g each), skin removed
• 1 large orange
• 2 Tbsp dark soy sauce
• 400 g wilted spinach

Instructions

Slash each chicken portion diagonally and place in a single layer in a shallow, ovenproof dish. Halve the orange, squeeze the juice from one half and mix the juice with the soy sauce. Pour over the chicken.

Cut the remaining orange into wedges and place these on the chicken. Cover and leave to marinate for several hours. Preheat the oven to 180C. Turn the chicken over and bake, uncovered, for 20 minutes. Turn the chicken over and bake a further 15 mins, or until cooked through.

Arrange wilted spinach on serving plates and top with chicken and orange wedges. Spoon the cooking juices over the top and season with black pepper. Serve immediately with steamed vegetables.

Spicy Baked Pears

Serves 4
One serve counts as 1 fruit

Ingredients

• 4 small pears
• ½ tsp ground cloves
• Olive oil spray
• 1 tsp ground cinnamon
• 1 tbsp castor sugar

Instructions

Peel and core the pears then cut into quarters. Place in a baking pan lined with baking paper. Spray with oil. Sprinkle pears with sugar and spices then toss evenly to coat. Bake in a moderate oven 180C for 20 to 30 minutes or until pears are lightly golden.

Serve with a dollop of natural low fat yoghurt.

Thai Chicken Soup

Serves 4
One serve is equal to ½ protein serve and 1 starch serve

Ingredients

• 450gm chicken breast, sliced
• 2 cups noodles
• 3 shallots, chopped
• ½ cup red capsicum, sliced
• ½ cup mushrooms, finely sliced
• ½ cup of bok choy or spinach
• ½ tbsp fresh coriander, chopped
• 1 tsp crushed garlic
• 1 tsp crushed ginger
• 1 tbsp fish sauce
• 1 tbsp soy sauce
• 1 tsp lemongrass, chopped or powder
• sliced chilli to taste
• 1 litre of boiling water
• 1 tbsp chicken stock powder

Instructions

Spray a large saucepan and brown chicken with garlic, ginger, capsicum, mushrooms, bok choy/spinach and shallots. Add fish sauce, soy sauce, coriander and lemongrass.

Add chicken stock to boiling water and add to pan. Bring back to boil and add noodles and lemongrass.

Warm Chicken and Mushroom Salad

Serves 4
One serve counts as 1 protein and 1 dairy

Ingredients

• 4X200gm chicken breast fillets
• Olive oil spray
• 400 g can champignons, drained
• 1 tbsp balsamic vinegar
• 1 bunch baby spinach, washed and trimmed
• 1 bunch rocket, washed
• 120 g shaved Parmesan

Instructions

Brown chicken on both sides in a hot pan sprayed with olive oil cooking for 4-5 minutes. Remove from pan, wrap in foil then leave to stand approximately 5 minutes before slicing thinly across the grain. Slice mushrooms in half then combine with vinegar.

Arrange greens evenly onto four serving plates, then top with chicken, sliced mushrooms and Parmesan, Season with salt and freshly ground black pepper to taste.

Wasabi Salmon Steaks

Main meal    Serves 4

1 protein per serve

Ingredients

• 4 x 100g salmon steaks
• 1 Tbsp wasabi
• 3 Tbsp salt-reduced soy sauce
• pickled ginger

Instructions

Preheat oven to 190C.

Remove skin from salmon. Place steaks in a large baking dish.

In a small bowl, mix together the wasabi and soy sauce. For a "knock you socks off" taste, add extra wasabi.

Brush the salmon with the wasabi mixture, then pour remaining mixture over the steaks. Bake 10 - 15 minutes or until cooked.

Serve with pickled ginger and a garden salad.

Hope you enjoy!