Healthy Recipes

Serves 4, 198 calories per serve

INGREDIENTS:

• 4 eggs
• 4 egg whites, separated
• 2 garlic cloves, crushed
• 2 large zucchini, coarsely grated
• 200g reduced fat ricotta cheese, loosely crumbled
• Salt and pepper
• 2 teaspoons oil
• 1 punnet cherry tomatoes, halved
• ½ cup small basil leaves, loosely packed

METHOD:

1. Preheat grill to high.
2. Whisk eggs, egg whites and garlic in a bowl.
3. Gently fold in zucchini and ricotta and season with salt and pepper.
4. Heat oil in a 20cm diameter frypan (with metal handle) over medium heat. Pour in zucchini mixture and cook for 5-6 minutes until just set around the edges but still runny in the middle.
5. Remove from the heat and place under the grill about 6cm from the heat source for 2-3 minutes until golden brown and just set. Remove from the grill.
6. Cut into wedges and serve. Serve frittata with cherry tomatoes sprinkled with basil leaves and freshly cracked black pepper.

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Serves 4, 205 calories per serve

INGREDIENTS:

• 1 tablespoon extra virgin olive oil
• 100g spinach leaves
• 4 spring onions, finely sliced
• ¼ cup chopped parsley
• 6 eggs, lightly beaten
• 1/3 cup low-fat milk
• 120g low-fat ricotta, crumbled

TO SERVE:

• Tomato salsa and a salad

METHOD:

1. Preheat oven to 180°C.
2. Line 4 x muffin tins with baking paper.
3. Heat the oil in a frying pan over medium heat.
4. Add the spinach and spring onions and cook, stirring until the spinach is wilted. Set aside to cool. Chop finely.
5. Combine the remaining ingredients in a large bowl. Add the spinach mixture and season well.
6. Divide the mixture between the 4 prepared muffin tins and bake for 25 minutes or until set and golden.
7. Serve with salsa and a green salad.

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Serves 4, 287 calories per serve

INGREDIENTS:

FILLING:

• 2 teaspoons oil
• 1cm piece ginger, grated
• 1 garlic clove, crushed
• 4 spring onions, finely sliced
• 300g mixed mushrooms (shiitake, oyster, enoki)
• 2 tablespoons chopped coriander or parsley
• Large handful bean sprouts
• Salt and pepper to season

OMELETTE:

• 2 teaspoons olive oil
• 8 eggs

SAUCE:

• 2 tablespoons rice vinegar
• 1 tablespoons salt reduced soy sauce*
• ½ teaspoon sesame oil
• Coriander or parsley leaves and sliced red chilli (optional) to serve

Note*: use gluten free soy sauce if you are gluten intolerant.

METHOD:

1. Combine sauce ingredients in a bowl.
2. To prepare the filling heat oil in a wok or frying pan and fry the ginger, garlic and spring onions for 30 seconds then add the mushrooms. Stir fry on high heat until mushrooms are just cooked. Remove mushroom mix from wok and wipe it clean.
3. Beat two of the eggs in a bowl and season. Reheat the wok or frying pan and add the oil. When the oil is hot, add the beaten eggs and swirl to spread. When the base is cooked, and the top is till slightly soft, place one quarter of the mushroom mix on half of the omelette, top with bean sprouts and fold over. Remove from the wok. Repeat with remaining eggs making a total of 4 omelettes.
4. Serve drizzled with the sauce and topped with coriander leaves and chilli.

Note: use gluten free soy sauce if you are gluten intolerant.

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Serves 6

INGREDIENTS:

• 2 cups traditional rolled oats
• 50g chopped dried apricots
• 25g dried cranberries
• 25g raisins
• 40g chopped dates
• 2 tablespoons sunflower seeds
• 2 tablespoons pumpkin seeds
• 4 tablespoons roughly chopped mixed raw nuts

METHOD:

1. Place the oats in a large bowl with the apricots, cranberries, raisins, dates, sunflower seeds, pumpkin seeds and nuts. Toss to fully combine.
2. Muesli may be served with 1 cup skim milk or 1/2 cup low fat natural yoghurt per serving.

Tip: This recipe makes multiple serves. Store extra in an airtight jar in a cool place.

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