Warming Tom Yum Soup with Tempeh

When the seasons start to change this is a great flavorsome recipe to replace a lunchtime salad or dinner on a cool evening.

With a little twist from the original Tom Yum soup, try replacing your noodles with zoodles and choose a vegetarian protein source such as Tempeh.

Serves 2

Ready in 20 mins

Ingredients

Tom Yum Soup with Tempeh

• 1 stalk of Lemongrass, bruised & sliced (or try a lemongrass paste)

• 1 Tsp Sesame Oil

• 150g Tempeh, cut into 1cm thick slices

• 1/2 Red Onion, diced

• 2 cloves Garlic, crushed

• 2 Tsp Fresh Ginger, finely grated

• 2 Kaffir Lime Leaves

• 500ml low salt Vegetable Stock

• 1/2 long Red Chili, sliced (optional)

• 2 medium Tomatoes, diced

• 1 lime, juiced

• 2 zucchini, spiralised to make zoodles

• 1 head Bok choy leaves

• Fresh coriander and shallots to garnish

Step by Step Instructions

Step 1

Heat sesame oil in a large frypan over medium heat and add lemongrass and sliced Tempeh. Cook for 2-3 minutes until browned. Remove from heat & set aside

Step 2

Add onion, garlic, ginger & Keffir Lime Leaves to the pan and cook for 3 minutes until the onion softens.

Step 3

Add chili, stock and 2 cups of water and bring to the boil. Reduce heat and simmer for 5 minutes. Add tomatoes and simmer for 5 minutes (or until tomatoes soften). Add Zucchini noodles and Bok Chok leaves and continue to cook for 2 minutes. Stir through lime juice.

Step 4

Divide soup into 2 bowls and top with cooked Tempeh, and garnish with coriander and shallots.

For gluten free, check your stock label for a gluten free variety

Zesty Tuna, Chickpea and Tomato Salad

Are you looking for a quick and simple recipe to throw together for lunch? This salad is so tasty and fulfilling, taking only a few minutes to prepare.

Serves 2

Ready in 5mins

Ingredients

Salad

• 400g can chickpeas, drained and rinsed

• 185g can tinned tuna in springwater, drained

• 1 large tomato, diced or a punnet of cherry/grape tomatoes, halved

• 1/4 small red onion, thinly sliced

• 1 handful chopped coriander (optional)

• 4 handfuls Rocket & Baby spinach leaves

Dressing

• 1 Tbsp extra virgin olive oil

• 1 Tbsp white wine vinegar

• 1 Tbsp fresh lemon juice

• cracked pepper to taste

Step by Step Instructions

Step 1

Combine all salad items and divide into two lunch boxes.

Step 2

Shake dressing ingredients together in a small jar or container and drizzle over salad.

The longer this salad sits, the better the flavour becomes infused, so it’s perfect by the time lunch rolls around.

Vegetable Frittata

This recipe is a great option for weekday lunches. I like to cook up a batch on Sunday and slice it up ready to grab as I run out the door for work. The kids like it in their lunch box too. Serve with a side salad and you are well on the way to reaching your 5 serves of veg for the day!

Serves 8

Ready in 60 mins

Ingredients

• Extra virgin olive oil spray

• 1 Leek, finely sliced

• 1 large Zucchini, grated

• 1 Red Capsicum, diced

• 1 cup sliced Mushrooms

• 1 cup Baby Spinach leaves

• 1/2 bunch Parsley (optional) finely chopped

• 12 Eggs

• 1 cup Milk

• 1 cup Plain Wholemeal Flour

• 1 tsp Baking Powder

• 400g Chickpeas, drained and rinsed

• 1 cup Grated Cheese (or Crumbled Feta)

Step by Step Instructions

Step 1

Preheat oven to 180 degrees Celcius and line a large baking tray with baking paper.

Step 2

Spray a large frypan with Extra Virgin Olive Oil spray and cook sliced Leek for 2-3 minutes until soft.

Step 3

In a large bowl, mix grated Zucchini, diced Capsicum, sliced Mushrooms, Baby Spinach, chopped Parsley and Chickpeas.

Step 4

Whisk Eggs with Milk and stir through Flour and Baking Powder.

Step 5

Spread vegetable mix evenly across the lined baking tray and pour over egg mixture. Top with grated cheese (of crumbled Feta) and bake for 30-40 minutes.

Once cooled, divide into 8 serves and keep in the fridge for up to 3 days.

Date and Walnut Spiced Loaf

Serves 12

Ready in 50mins

Ingredients

• 1 cup chopped Dates

• 1 cup boiling Water

• 1/3 cup firmly packed Brown sugar

• 1/3 cup Extra Virgin Olive Oil or 60g Butter

• 1 tsp grated Lemon Rind

• 2 cups self-raising Wholemeal Flour

• 2 tbs Psyllium Husk

• 1-2 tsp Mixed Spice

• 1 Egg

• 1/2 cup chopped Walnuts

Step by Step Instructions

Step 1

Preheat oven to 180 degrees Celsius and grease and line a loaf tin with baking paper.

Step 2

Place chopped dates in a large jug and pour over 1 cup boiling water. Soak for 5 minutes.

Step 3

In a large bowl add brown sugar, grated lemon rind, flour, psyllium husk, walnuts and mixed spice and stir to combine.

Step 4

Add Olive oil and whisked egg to dates, then fold into dry ingredients.

Step 5

Pour batter into lined loaf tin and smooth surface. Bake for 40 - 45 minutes, until inserted skewer comes out clean. Allow to cool for 5 minutes before turning out on wire rack to cool.

This high fibre loaf can be stored in an airtight container for 3 days or sliced and frozen in slices to grab on your way out the door.

Zucchini Fritters

These fritters are perfect for a tasty weekend lunch and an easy way to increase your vegetable intake. Did you know that 1 cup of zucchini provides 40% of your daily Vitamin A needs? These fritters are high in antioxidants and great for your digestive system containing both soluble and insoluble fibre. Make extras to enjoy as leftovers during the week.

Serves 4 - 8 fritters

Ready in 20 mins (plus 20 minutes soaking time)

Ingredients

• 4 cups firmly packed grated zucchini (about 3-4 zucchinis)

• 1 cup baby spinach leaves, finely chopped

• 1/4 cup torn mint leaves

• 5 eggs, beaten

• 3/4 cup almond meal

• 1/2 cup finely grated parmesan cheese

• 1/4 cup white or black chia seeds

• freshly ground sea salt and black pepper

• Extra virgin olive oil

Step by Step Instructions

Step 1

Grate zucchini and place between 2 layers of paper towel to remove moisture. Place zucchini in a large mixing bowl with spinach leaves, mint, eggs, almond meal, parmesan cheese, chia seeds, salt and pepper. Mix to combine and leave to sit for 20 minutes for seeds and almond meal to moisten.

Step 2

In a heavy-based pan, heat extra virgin olive oil over medium heat. place 1/2 cup serves into the pan and spread out to cook. Turn after 6 minutes and cook for a further 6 minutes.

Step 3

Enjoy with a side salad and a big scoop of hummus.

Acai Bowl

Have you ever made your own Acai bowl?

My daughter and I love this little treat, we had our first whilst holidaying in Hawaii and decided to give it a try at home.

The acai berry is very nutrient-dense and packed with antioxidants, with 3 x more antioxidants in its pulp than blueberries. Antioxidants have many beneficial actions in the body by neutralising the damaging effect of free radicals which can counteract inflammation and oxidation. These little berries contain 19 amino acids, several plant sterols and phytochemicals. It has the potential to improve cognitive function and heart health. Who wouldn’t want to give it a try!!

This bowl is super easy to make at home. We bought frozen Acai berry pulp from our local supermarket with no yucky added extras.

“Acai bowls are one of the most instagrammed foods due to their intense colour and beautiful toppings. ”

Ready in 5mins

Ingredients

• 1 sachet of frozen pure Acai Pulp

• 1 Banana or 1/2 mango or mixed berries (you can use fresh or frozen)

• Extra fruit to top such as berries, banana, kiwi fruit, mango or whatever fruit is in season.

• Crunchy toppings such as pepita seeds, sunflower seeds, nuts or toasted shaved coconut.

Step by Step Instructions

Step 1

Place 1 frozen Acai sachet in a high-speed blender with fresh or frozen fruit of choice. Frozen fruit will give a firmer texture. Blend until smooth.

Step 2

Spoon into bowl and top with your favourite toppings. Enjoy!

Crunchy Granola

My family love granola to top their fruit and yoghurt. It adds texture and crunch. But I love it because it provides their bodies with a great source of fibre (both soluble and insoluble), good fats in the nuts and seeds and its packed with magnesium, fat soluble vitamins A & E and zinc. I couldn’t believe how easy it was to make and when compared to store bought granola, it’s much lower in sugar.

Ready in 30mins (5 minutes to mix + 25 to bake)

Ingredients

• 4 cups of traditional oats

• 1 1/2 cups mixed raw nuts and seeds (I used pecans, hazelnuts and pepita seeds)

• 1/2 tsp ground sea salt

• 1 tsp ground cinnamon

• 1/3 cup melted coconut oil or olive oil

• 1/3 cup natural maple syrup or honey

• 1 tsp vanilla bean paste (or extract)

• 3/4 cup coconut flakes

• 1/2 cup dried fruit (I used cranberries)

Like many of my recipes, ingredients change depending on what I have in the cupboard. Don’t be afraid to experiment with different seeds, nuts and dried fruit, keeping the quantities similar. Try adding walnuts for extra Omega-3 or sunflower seeds. Create your favourite flavour - experiment with orange zest, dried apricots or vanilla.

Step by Step Instructions

Step 1

Preheat oven to 180 degrees and line a large tray with baking paper. Roughly chop the nuts and add to oats, salt, cinnamon and seeds in a large mixing bowl. Mix dry ingredients thoroughly.

Step 2

Whisk oil, maple syrup (or honey) and vanilla paste in a mug. Slowly drizzle over the dry ingredients whilst mixing. Ensure dry ingredients are covered.

Step 3

Spread mix over lined baking tray and bake for 22 minutes in total. Half way through baking (11 minutes) add in coconut flakes and gently stir. Bake for a further 11 minutes - mixture should start to brown. Remove from oven and allow to cool for 30 minutes without mixing. The granola will continue to cook and crisp up over his time. Once fully cooled mix in your fruit or orange zest.

Use granola to top your favourite fruit or yoghurt. So good!

Store in a airtight container for about 2 weeks.

Vegetarian Lentil Hotpot

Having at least one meat free meal a week is great for gut health. Introducing more lentils and pulses into your diet has amazing health benefits and provides a great plant protein alternative to animal protein. The combination of soluble and insoluble fibre in this dish is great for bowel function and feeds your beneficial gut microbes. The perfect meal to prepare ahead and portion off for lunch or quick dinners.

Serves 4

Ready in 60 mins

Ingredients

• Extra virgin olive oil spray

• 1 large onion (red or brown), finely diced

• 2 large carrots, diced

• 2 celery sticks, sliced

• 1/4 head cauliflower, chopped

• 2 gloves of garlic, crushed

• 1 tsp curry powder

• 1 tsp cumin

• 1 tsp paprika

• 400g tinned tomatoes

• 400g tinned or 300g cooked lentils, drained and rinsed

• 400g four-bean mix or 400g chickpeas, drained and rinsed

• 1/2 cup vegetable stock, salt reduced

• 1/2 cup frozen peas

• 4 potatoes, sliced and steamed

• green beans to serve

Step by Step Instructions

Step 1

Thinly slice potatoes and steam for 5 minutes until tender. Place aside to cool. Preheat oven to 200 degrees Celsius.

Step 2

In a heavy base pan, heat extra virgin olive oil over medium heat. Add the onion, carrots, celery and cauliflower and cook, stirring for 5 minutes or until soft. Add garlic, curry powder, cumin and paprika and stir for 30 seconds until fragrant.

Step 3

Stir in tomatoes, lentils and beans. Add stock and bring to a simmer. Simmer for 5 minutes.

Step 4

Spoon lentil mix into baking dish. Carefully layer sliced potato, overlapping to cover lentil mix and spray with extra virgin olive oil and sprinkle with additional paprika.

Step 5

Bake in preheated oven for 35-40 minutes until potatoes are golden. Serve with steamed green beans

Hot Cross Buns

I love hot cross buns, so I decided to have a go at making my own. This recipe certainly doesn’t fall into the quick and easy category due to the time required for the buns to rise, but well worth it if you find yourself with some spare time over the Easter long weekend. Make the recipe your own by adding your family’s favourite dried fruit or choc pieces. It may even become part of your family’s Easter traditions?

Serves 16

Ready in about 2 hours

Dough

• 2 tsp dry/instant yeast

• 380g milk, warmed to a little higher than room temp.

• 70g sugar

• 620g plain flour (I used 1/2 white & 1/2 wholemeal)

• 1 tsp salt

• 3 tsp cinnamon

• 3 tsp mixed spice

• 60g butter

• 1 egg

• 150g dried fruit

Paste for Crosses

• 90g white plain flour

• 100g water

• 1 pinch salt

• 1 tsp olive oil

Step by Step Instructions

Step 1

Whisk warm milk, yeast and sugar in a bowl and set aside for 15 minutes. Mixture should become frothy as yeast starts to ferment.

Step 2

Meanwhile in a large mixing bowl, combine flour, salt, cinnamon, and mixed spice. Rub in butter until a breadcrumb consistency forms. Mix in egg, followed by fermented milk mixture.

Step 3

Turn out onto floured surface and knead for 5 minutes. Place in a clean greased bowl and cover with plastic wrap. Allow dough to rise for about 45 minutes until doubled in size. If the temperature is cool, you may have to place bowl in slightly heated oven to rise.

Step 4

Pre-heat oven to 200 degrees C. Punch down dough and knead slightly before dividing it into 16 even pieces. Roll into balls and place on a baking tray to rise again for 15 minutes.

Step 5

Prepare cross paste by combining all ingredients and whisking until smooth. Place paste in a piping bag and pipe crosses onto risen dough. Bake in oven for 20 minutes until golden brown. Remove from the oven and whilst cooling brush with a glaze made from 1 tsp sugar dissolved in 2 tsp boiling water.

Enjoy whilst still warm.

Zesty Tomato Meatballs and Zucchini Noodles

Who doesn’t love meatballs? They have been a favourite of mine since I was a kid. This recipe involves making your own sauce, which means you know exactly how much sugar and salt is added. The flavour is created by combining a good mix of Italian herbs with a little chili for a punchy sauce.

Serves 4

Ready in 40 mins

Zesty Tomato Sauce

• 1 tbsp Extra Virgin Olive Oil

• 1 medium onion (red or brown), finely diced

• 2 cloves garlic, crushed

• 1/2 to 1 long red chili, depending on how zingy you like your sauce (seeded and finely sliced)

• 1/2 bunch fresh basil leaves, roughly chopped

• 1 x 400g tin diced tomatoes

• 400g passata (plain or basil infused)

• 1 tbsp balsamic glaze or 2 tbsp balsamic vinegar

• Grated Parmesan cheese to serve

Meat Balls

• 1 tsp dried Rosemary (or 2 sprigs fresh Rosemary)

• 2 tsp dried oregano

• 1/4 cup multigrain breadcrumbs

• 3 tsp Dijon Mustard

• 500g lean mince, beef or pork (or a mixture of both)

• 1 large egg, whisked

Zucchini Noodles

• 2 medium Zucchini, spiralised with skin on

• extra virgin olive oil spray

Zoodles (spiralised zucchini noodles) are the latest craze that I am embracing. What a great way to increase your veg intake. But….. I have to be honest my kids are a bit dubious, they love traditional pasta. A compromise is to start with half zoodles and half pasta, if all else fails, serve with some chunky fettuccine and a serve of steamed greens on the side!

Step by Step Instructions

Step 1

Drizzle a saucepan on medium heat with extra virgin olive oil. Add onion and saute until transparent. Add the garlic and chili followed by the fresh basil leaves. Stir through. Add tomatoes and passata, breaking up the tomatoes as they cook. Stir through balsamic vinegar and season with a pinch of salt and pepper. Bring to the boil then simmer sauce until needed. You may need to add a small amount of sugar to cut through the bitterness of tomatoes. Taste to test.

Step 2

In a large mixing bowl combine rosemary and oregano with breadcrumbs and Dijon mustard. Add egg to bowl followed by mince. Using your hands mix until well combined. With a large dessert spoon scoop mixture and roll into small balls and place on a plate.

Step 3

Heat a large heavy based flat pan (that fits a lid) over medium heat. Spray with extra virgin olive oil and add prepared meat balls. Cover with lid and cook for about 4 minutes. Turn meatballs, replace lid and cook for a further 4 minutes. Meatballs should be browned on all sides and start to firm to hold shape.

Step 4

Pour sauce over meatballs, gently stir being careful not to break meatballs apart. Cover and simmer for about 10 minutes until ready to serve.

Step 5

To prepare the zoodles, spray a flat fry-pan with extra virgin olive oil and heat over high heat. Add spiralised zoodles and stir-fry until they begin to soften. Be careful to not overcook as they will wilt and lose moisture leaving them soggy. They should still be slightly firm when serving.

Step 6

Serve meatballs over zoodles and top with additional fresh basil leaves and grated Parmesan cheese. Yum!!

Creamy Chicken, Mushroom and Potato Pie

This dinner is a winner with the whole family, packed with vegetables it keeps mum happy too. Make it your own by using whatever veg you have on hand to bulk it up. The stew component of this dish can be prepared ahead of time, then topped with potato on the night of eating. Week night dinner made easy!

Serves 6

Ready in 60 mins

Ingredients

• 1 tbsp extra virgin olive oil

• 800g chicken breast, cut into 4cm chunks

• Salt and pepper for seasoning

• 1 Leek, finely sliced into rings

• 150g bacon, rindless short cut, sliced into short strips

• 350g button mushrooms

• 1 large carrot, sliced

• 1/2 small head of cauliflower florets

• 1 cup green beans, top, tailed & halved

• 1/2 cup frozen peas

• 1 tbsp dry thyme leaves (or fresh if you have it)

• 1 1/2 tbsp Dijon mustard

• Pinch of cayenne pepper

• 500ml reduced salt chicken stock

• 150g light sour cream

• 30g parmesan cheese, finely grated

• 1 tbsp multigrain bread crumbs

Mashed Potato

• 800g desiree potatoes (pink skin), chopped with skin on

• 30g butter or marg

• 1/3 cup milk

Many people remove the old fashioned white potato from their diet in the fear of carbs! You wouldn’t know by looking at them, but potatoes contain Vitamin C, B6, niacin and folate, as well as an important minerals including copper, iodine, iron, phosphorus, manganese, magnesium, zinc and calcium. The majority of the nutrients are found in the skin, so make sure you leave them on when making your mashed potato for this dish.

Step by Step Instructions

Step 1

Preheat oven to 200 degrees Celsius. Place potatoes in a large saucepan of water and bring to the boil. Cook for 20 minutes, until potato is soft when tested with a fork. Drain and let water evaporate. Mash potatoes, then stir through butter and milk until creamy. Season with black pepper.

Step 2

Meanwhile, in a heavy base pan, heat 1/2 tbsp extra virgin olive oil over medium heat. Add the chicken and cook until outer surfaces are sealed, 4-5 minutes. Remove from heat and set aside.

Step 3

Add remaining extra virgin olive oil to pan and add the leek and bacon. Sauté for 3-4 minutes until leek becomes soft. Add mushrooms, carrot, cauliflower florets, green beans and thyme leaves. Cook until vegetables begin to soften.

Step 4

Return cooked chicken and juices to pan, add stock and mix in mustard and cayenne pepper. Simmer for about 10 minutes until stock has reduced by about a third. Add in sour cream and stir through.

Step 5

Add chicken, vegetables and juices to a baking dish and top with mashed potato. Sprinkle with bread crumbs and parmesan cheese. Spray top with a little extra virgin olive oil and bake for about 20 minutes until top becomes golden brown. Allow to cool slightly and serve.

If you’ve left time a little short a cheats version dispenses with the final baking stage. Same great flavour, just different presentation!

San Choy Bau

Quick and easy mid week meal that keeps everyone in the family happy. So fresh, light and crunchy. This recipe makes extra (depending on the size of your family) to pack for a delicious lunch.

Serves 6

Ready in 20mins

Ingredients

Salad

• Juice of 1 lime

• 1 tbsp fish sauce

• 1 tbsp peanut oil

• 1 tsp brown sugar

• 2 lemongrass stalks, finely chopped (or lemongrass paste available in the herbs section of the supermarket)

• 1 long red chili

• 2 cloves fresh garlic, crushed

• 1 red onion, diced

• 600g lean chicken or pork mince

• 1/2 cup coriander leaves (optional for those who hate it!)

• 1/2 cup fresh mint leaves

• 1 Lebanese cucumber, peeled into ribbons

• 1 cup bean sprouts for topping

• 1 iceberg lettuce

• Additional lime and chopped peanuts for serving

Step by Step Instructions

Step 1

Rinse lettuce and gently break away each leaf to keep as intact “shells”. Combine lime juice, fish sauce, peanut oil and brown sugar in a small bowl, stir to dissolve sugar.

Step 2

In a wok on medium heat, stir-fry lemongrass, chili and garlic for 1 minute until fragrant. Add red onion and cook until transparent.

Step 3

Add chicken (or pork) mince and cook until brown. Break up lumps as you toss the mince in the wok.

Step 4

Toss through sauce mix until heated through. Remove from heat and mix in coriander and mint.

Step 5

Serve mince mix in lettuce cups, topped with cucumber ribbons, bean sprouts, a squeeze of lime juice and a small sprinkle of chopped peanuts.

This is best eaten with your hands, so keep some paper towel handy as this can get quite messy!!

For gluten free, ensure you check your fish sauce label

Spicy Chickpea and Lentil Burger Patties

Do you have meat free Monday’s in your house? Pulses are being dubbed as the new “superfood”, but this time it may just be warranted! The health benefits of vegetarian meals are hard to beat, they provide a good dose of essential vitamins and minerals and are low in saturated fat. This recipe is high in soluble fibre for heart health and insoluble fibre for gut health. The spices in this dish make all these health benefits taste great too!

Serves 4

Ready in 15 mins

Ingredients

• 1 x 400g tinned Chickpeas, drained and rinsed

• 1 x 400g tinned Brown Lentils, drained and rinsed

• 1 1/2 tsp curry powder

• 1 tsp ground cumin

• 1/2 tsp ground corriander seeds

• 1/2 cup plain wholemeal flour

• 1/4 cup flat leaf parsley, chopped (optional)

• 2 eggs

• Extra virgin olive oil spray for cooking.

Step by Step Instructions

Step 1

Mash lentils and chickpeas until broken down and a firm paste forms. Alternatively, in a food processor blitz until combined. Some chunks should still be visible.

Step 2

Add curry powder, ground cumin, ground cariander seeds, wholemeal flour, parsley and eggs. Combine well until a mouldable, sticky texture forms.

Step 3

Divide mix into four and form round patties. These will be sticky, so sprinkle with small amount of additional plain wholemeal flour once formed.

Step 4

Spray a frypan with extra virgin olive oil spray and place patties in pan and cook until golden and firm.

Step 5

Serve with your favourite low GI seedy rolls topped with fresh salad and chutney or salsa.

Butter Chicken

My kids love this version of butter chicken. It is really easy to make once you have your pantry stocked with your spice staples. No need to save this one for the weekend, its quick enough for a mid-week dinner. I use chicken breast, but you could also use chicken thigh fillets for additional flavour.

Serves 6

Ready in 30 mins

Ingredients

• 1 tbsp extra virgin olive oil

• 1 large onion (red or brown), finely diced

• 3 gloves of garlic, crushed

• Spice mix (below)

• 3 tablespoons low-salt tomato paste

• pinch of sea salt

• 1 tbsp lemon juice

• 400ml light coconut cream

• 700g chicken breast, cubed into 2cm pieces.

Spice Mix

• 2 tsp garam masala

• 1 tsp ground cardamom

• 1 tsp ground coriander seeds

• 1 tsp ground ginger

• 1 tsp ground cumin

• 1 tsp paprika

• pinch of cayenne pepper (this will vary how spicy the dish ends up)

• 1 tsp ground turmeric

Whilst the list of spices may seem long, the addition of these to your pantry will help you start to use them more in other meals. Being dried, they have a long shelf life so are worth the investment. Spices add amazing flavour to dishes and we tend to use less added salt and sugar in the pursuit of taste.

Step by Step Instructions

Step 1

Combine all spices in a small bowl and set aside.

Step 2

In a heavy base pan, heat extra virgin olive oil over medium heat. Add the onion and saute until translucent. Reduce heat to low and add spice mix and crushed garlic. Add tomato paste, the mix will form a paste. Cook paste for 1 minute until fragrant..

Step 3

Add salt, lemon juice and coconut cream and mix well until paste dissolves. Bring the sauce to simmer.

Step 4

Add diced chicken and stir until well coated. Cover the pan with a lid and cook for 20-25 minutes, stirring occasionally until chicken is cooked through. Once chicken is cooked remove the lid and simmer for an additional 5 minutes until the sauce thickens.

Step 5

Serve with brown rice and steamed green vegetables or for an extra serve of veg this butter chicken can be served with a cauliflower rice or broccoli rice.

Healthy Banana Bread

Serves 12

Ready in 60mins

Ingredients

• 1/3 cup extra virgin olive oil

• 1/2 cup honey

• 2 eggs

• 2-3 ripe mashed bananas

• 1/4 cup milk

• 1 tsp baking powder

• 1 tsp vanilla extract

• pinch of salt

• 1 tsp ground cinnamon

• 1 3/4 cups wholemeal plain flour

Step by Step Instructions

Step 1

Preheat oven to 165 degrees Celsius and grease and line a loaf tin with baking paper.

Step 2

Whisk extra virgin olive oil and honey in a large mixing bowl. Add eggs and whisk to combine. Whisk in mashed banana.

Step 3

Add baking soda, vanilla, salt and cinnamon and whisk until well combined.

Step 4

Fold through wholemeal flour until just combined. You can add additional ingredients here such as walnuts or dried fruit.

Step 5

Pour batter into lined loaf tin and smooth surface. Bake for 55 - 60 minutes, until inserted skewer comes out clean. Allow to cool for 5 minutes before turning out on wire rack to cool.

This banana bread can be stored in an airtight container for 3 days or sliced and frozen in slices to grab on your way out the door.

Cauliflower Soup

Wait…..wait. Before you flick past this recipe because it sounds way too bland, give it a chance. This recipe results in a beautiful thick and tasty soup, perfect for dipping crusty bread on a cold day.

Serves 4

Ready in 25 mins

Ingredients

Cauliflower Soup

• 800g Cauliflower Florets

• 600g Water

• Pinch of Salt

• 20g Extra Virgin Olive Oil

• 2 tbsp plain flour

• 20g Butter

• 30g Parmesan cheese, finely grated

• Nutmeg to taste (optional)

Step by Step Instructions

Step 1

Place cauliflower florets, salt and water in a saucepan. Cook covered for 15 minutes

Step 2

Add flour, oil and butter and stir. Cook for an additional 5 minutes stirring occasionally.

Step 3

Place all ingredients in a blender and blend for 1 minute slowly increasing speed until a smooth consistency is reached. Add additional water if you prefer a thinner consistency.

Step 4

Serve topped with grated Parmesan cheese and nutmeg with a slice of crusty wholegrain bread.

Asian Chicken Salad

This dish is so refreshing and light yet packed with flavour. Easy to pack for a work lunch, keep the dressing and peanuts separate for maximum crunch.

Serves 4

Ready in 15mins

Ingredients

Salad

• 400g chicken breast, cut into tenderloin sized strips

• Extra virgin olive oil spray

• 400g wombok, finely shredded

• 1 large capsicum, finely sliced

• 1 large carrot, grated

• 40g snow-pea sprouts

• 1 bunch fresh coriander, leaves only

• handful fresh mint leaves

• 1/4 cup roasted peanuts, chopped

Dressing

• 1/4 cup lime juice

• 1 tbsp brown sugar

• 1 tbsp fish sauce

• 1/2 tbsp peanut oil

• 1 tsp sesame oil

• 1 clove garlic, crushed

Did you know, depending on the genetic makeup of your olfactory receptors, you will either love or hate coriander? Those who love it perceive it as fruity or green and those who hate it describe it as soapy, earthy and pungent. We are divided in our household, so feel free to top your salads individually!

Step by Step Instructions

Step 1

Spray fry pan with extra virgin olive oil and cook chicken breast pieces until golden.

Step 2

Place wombok, capsicum, carrot, snow pea sprouts, coriander and mint into a large mixing bowl. Toss to combine.

Step 3

In a small bowl mix all dressing ingredients and whisk until sugar dissolves.

Step 4

Drizzle dressing over salad and top with sliced chicken breast and sprinkle with chopped peanuts. Enjoy!

For gluten free, ensure you check your fish sauce label

Vegetable Omelette

This is a basic omelette to add to your breakfast rotation. By adding vegetables to your breakfast you are more likely to meet your daily target of 5-6 serves per day. Try substituting butter on your toast with fresh avocado to increase your intake of monounsaturated fats. Avocados provide us with phytosterols, a special group of fats shown to provide important anti-inflammatory benefits to our body systems.

Serves 1

Ready in 5 mins

Ingredients

• 2 Fresh Eggs

• Handful button mushrooms, chopped

• 1 small tomato, diced

• 1 large handful of baby spinach leaves, torn

• 1 small tin four bean mix, 125g drained and rinsed

• 1/4 cup grated cheese

• 1 slice low GI bread

• 1/4 Avocado

Eggs are packed full of many of the essential vitamins and minerals we need. They are a great little packet of protein which works to keep you fuller for longer and helps stabilise blood glucose.

Step by Step Instructions

Step 1

Spray a frypan with extra virgin olive oil spray and cook mushrooms and diced tomatoes until soft. Add torn baby spinach leaves and four bean mix and cook until spinach is just wilted. Season with black pepper and remove from heat.

Step 2

Whisk eggs until fluffy. Spray pan again with olive oil and add eggs to pan and cook until firm.

Step 3

Fill one side of the omelette with cooked vegetables and a small sprinkle of grated cheese and fold omelette.

Step 4

Serve with your choice of low GI, high fibre toast spread with fresh avocado. Enjoy!

For gluten free, serve with gluten free bread

Roasted Cauliflower Hummus

Hummus is a great go-to snack packed with nutrients, it offers a good source of fibre and resistant starch both great for gut health.

Serves 4

Ready in 30 mins

Ingredients

Roasted Cauliflower Hummus

• 1/2 small head of cauliflower, trimmed and cut into florets

• 1 large garlic clove

• Extra virgin olive oil spray

• 400g tin chickpeas, drained (keep the liquid) and rinsed

• 1 tbsp tahini

• Juice of 1/2 lemon

• 1 tbsp extra virgin olive oil

• Paprika

• Vegetables for dipping, like cucumber, carrot, capsicum sticks or radishes

Many hummus recipes shell their chickpeas before using, resulting in a smoother consistency. I’ve tried without to boost fibre content, but it is a personal preference.

Step by Step Instructions

Step 1

Preheat over to 180 degrees (fan forced) and line a tray with baking paper.

Step 2

Roast cauliflower and garlic clove (skin on) for 25-30 minutes until golden. remove skin from garlic when cooled.

Step 3

Place chickpeas and 1/4 cup of chickpea fluid in food processor. Blend until smooth. Add cauliflower and garlic until well combined.

Step 4

Whilst blending at lower speed add tahini, lemon juice and extra virgin olive oil. Increase speed and process until smooth consistency. Add additional chickpea fluid if required and season with a little salt and pepper.

Step 5

Transfer to serving bowl and sprinkle with paprika and serve with vegetable sticks or pita bread.

For gluten free, check your tahini label.

Pear & Raspberry Coconut Loaf

I’m always on the prowl for healthy lunch box snacks that are easy to make and can be prepared on the weekend for the busy week ahead. This loaf is perfect for your mid-morning refuel, loaded with fruit and wholegrain flour it is lower GI to keep you feeling fuller for longer.

Serves 12

Ready in 60mins

Ingredients

• 2 Pears, cored and sliced into 2cm pieces

• 2 cups wholemeal self-raising flour, sifted

• 1 cup desiccated coconut

• 1/2 cup caster sugar

• 270g can light coconut milk

• 2 eggs

• 1/2 tsp vanilla extract

• 1 cup frozen raspberries

Step by Step Instructions

Step 1

Preheat oven to 180 degrees Celsius and grease and line a loaf tin with baking paper.

Step 2

Combine flour, coconut and sugar in a large mixing bowl.

Step 3

Wisk coconut milk, eggs and vanilla extract in a jug and add to dry ingredients.

Step 4

Gently fold through diced pear and frozen raspberries until just combined.

Step 5

Pour batter into lined loaf tin and smooth surface. Bake for 55 - 60 minutes, until inserted skewer comes out clean. Allow to cool for 5 minutes before turning out on wire rack to cool.

This loaf can be stored in an airtight container for 3 days or sliced and frozen in slices to grab on your way out the door.