Healthy Recipes

Serves 4, 61 calories per serve

INGREDIENTS:

• Olive oil spray
• 2 peaches, stoned and cut into halves
• 200g sugar snap peas, blanched
• 50g salad leaves
• ½ red onion, sliced
• 1 tablespoon mint leaves
• Juice and zest of 1 lime
• 1 teaspoon extra virgin olive oil

METHOD:

1. Spray the peaches with the oil spray.
2. Heat a char grill or frying pan and cook on medium heat for 2 minutes on each side.
3. In a large bowl combine the remaining ingredients.
4. Serve topped with the grilled peaches.
5. Season to taste.

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Serves 4, 90 calories per serve

INGREDIENTS:

• 4 baby pak choy, halved
• 1 red onion, cut into wedges
• 8 asparagus spears
• 100g green beans
• 1 baby fennel, quartered
• 1 red banana chilli, cut into slices lengthwise
• Olive oil spray
• 2 garlic cloves, crushed

DRESSING:

• 1 teaspoon sesame oil
• 3 teaspoons extra virgin olive oil
• 1 tablespoon freshly grated ginger
• 1/3 cup lime juice
• 1 tablespoon mirin

METHOD:

1. Heat a char grill or barbecue.
2. Spray the vegetables with oil and combine with the garlic.
3. Grill the vegetables and chilli until coloured and arrange on serving plates.
4. Combine the dressing ingredients in a small saucepan and warm gently. It should be just warm.
5. Drizzle dressing over the vegetables and serve.

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Serves 4, 221 calories per serve

INGREDIENTS:

• Olive oil spray
• 1 large eggplant, sliced lengthways
• 1 red capsicum, seeded and quartered
• 2 large zucchini, sliced lengthways
• 4 large flat mushrooms, stems removed
• 1 Spanish onion, thickly sliced
• 480g or 2 cups low-fat ricotta cheese
• 2 cloves garlic, sliced
• 1/2 cup fresh basil 

METHOD:

1. Spray eggplant, capsicum, zucchini, mushrooms and onion with oil and cook in batches on a heated barbecue or grill plate until tender.
2. Combine ricotta cheese, garlic and herbs in a medium bowl. Mix gently.
3. Divide the eggplant slices among serving plates. Layer with ricotta cheese
4. mixture, zucchini, capsicum and mushroom. Top with another layer of ricotta cheese and onion.
5. Drizzle with balsamic vinegar and cracked pepper.

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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 1, 348 calories per serve

INGREDIENTS:

• 640g tuna steaks, cut into 2cm cubes

MARINADE:

• 1 tablespoon olive oil
• 3 garlic cloves, crushed
• 1 teaspoon ground paprika
• 1 small chilli, deseeded and finely chopped
• 2 tablespoons chopped mint
• 2 tablespoons chopped parsley
• 2 teaspoons balsamic vinegar
• 2 tablespoons lemon juice
• Olive oil spray

SPICY COLESLAW:

• 1 cup finely shredded green cabbage
• 1 cup finely shredded red cabbage
• 1 red onion, finely sliced
• 1 long red chilli, finely sliced
• 4 tablespoons lime juice
• 2 teaspoons olive oil
• Handful of mint leaves

METHOD:

1. Combine all marinade ingredients in a bowl. Add the tuna cubes and allow to marinate for 1 hour.
2. Thread the tuna onto skewers (if they are wooden they will need to be soaked in advance). Heat a large frying pan or grill plate over medium heat and spray with olive oil. Cook the tuna for one minute on each side. It should remain rare.
3. Combine all the salad ingredients in a large bowl. Serve with the tuna.

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Serves 1, 348 calories per serve

INGREDIENTS:

• 125-195g can of tuna in spring water
• 1/2 cup brown rice (or rice and barley mix)
• 1 cup of baby spinach
• 1/2 cup of cherry tomatoes, halved
• 1/2 cup of capsicum, chopped
• 1/2 cucumber, chopped
• 1 tablespoon of lemon juice
• 1 teaspoon of olive oil
• Chilli (optional)
• Herbs and spices to taste

METHOD:

1. Cook rice according to packet instructions. Then allow to cool.

2. Combine tuna and salad vegetables into a bowl.

3. Add cooked rice, lemon juice and olive oil. Stir to combine.

4. Add flavourings such as chilli, pepper or herbs and spices to taste.

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Serves 4, 309 calories per serve

INGREDIENTS:

• 4 x 160g bream fillets
• 1 tablespoon ground cumin
• ½ teaspoon paprika
• 1 clove garlic, crushed
• 2 tablespoons olive oil
• 100g green beans

SALSA:

• 1 Lebanese cucumber, diced
• 2 tomatoes, finely diced
• ½ Spanish onion, finely diced
• 2 tablespoons coriander leaves, chopped
• 1 tablespoon balsamic vinegar

METHOD:

1. Place fish fillets into shallow baking tray. Combine cumin, paprika, garlic and oil to form a paste. Rub over the fish. Set aside for 20 minutes.
2. Preheat barbecue plate to high. Reduce heat to medium and spray with olive oil. Cook fish for 3 minutes each side, or until cooked through.
3. Steam beans until tender.
4. Combine all salsa ingredients in a bowl and toss to combine.
5. Serve fish with salsa and green beans.

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Serves 4, 329 calories per serve

INGREDIENTS:

• 1 large onion, thinly sliced
• 3 garlic cloves, crushed
• 4 x 160g thick tuna steaks
• 1 tablespoon olive oil
• 10 olives, pitted and sliced
• 2 large tomatoes, roughly diced
• Basil leaves plus extra to serve
• Salt and pepper to taste
• Salad or steamed vegetables to serve

METHOD:

1. Preheat oven to 190°C
2. Place the onion and garlic in the base of a baking dish.
3. Place the tuna on top and sprinkle with the olive oil, add salt and pepper to taste.
4. Arrange the olives, tomatoes and a few basil leaves between the steaks and bake for 10 minutes. The tuna should be pink in the middle.
5. Serve with salad or vegetables of choice.

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Serves 4, 300 calories per serve

INGREDIENTS:

• 830g canned salmon, drained, bones and skin removed and mashed (500g should be left)
• 2 spring onions, finely chopped
• 1 teaspoon finely grated lemon zest
• 1 tablespoon finely chopped parsley
• ½ teaspoon Worcestershire sauce
• 1 teaspoon Dijon mustard
• 2 eggs
• 1 tablespoon olive oil

SALAD:

• ½ bunch of watercress, trimmed, washed and dried
• 1 Lebanese cucumber, peeled, halved, deseeded and cut into 1cm slices
• 1 red grapefruit, segmented (reserve excess juice)
• ½ red onion, thinly sliced
• 1 teaspoon olive oil
• Cracked pepper, to season

METHOD:

1. Combine all ingredients except the oil, and form into 12 patties. Refrigerate
   for 1 hour.
2. Heat the oil in a frying pan and cook patties until golden on each side.
3. To prepare the salad combine all ingredients in a bowl, including any reserved grapefruit juice. Season with cracked black pepper.
4. Serve fish cakes with salad. You could also serve with Notatoes.

Note: if the mixture is too thick, try adding a small amount of salt-reduced stock while blending.

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Serves 4, 255 calories

INGREDIENTS:

• 640g thick white fish fillets, skinned and boned
• Olive oil spray
• 200g green beans, blanched and halved
• 1 punnet grape tomatoes, halved
• 2 cucumber, cut into batons
• 12 black pitted olives, halved
• ½ red onion, finely sliced
• 1 small handful basil leaves
• 1 tablespoon extra virgin olive oil
• 2 tablespoons white wine vinegar
• 1 teaspoon Dijon mustard
• Green salad leaves to serve

METHOD:

1. Heat a non-stick frying pan over medium heat.
2. Spray the fish with the olive oil spray, place in the frying pan and cook for 3-4 minutes on each side or until just cooked. Set aside.
3. Combine the beans, tomatoes, cucumber, olives, onion and basil in a bowl.
4. Mix together the olive oil, vinegar and mustard and pour over the vegetables, tossing well to combine.
5. Cut the fish into large chunks and combine with the salad.
6. Serve on a bed of green salad leaves with freshly ground black pepper.

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Serves 4, 339 calories per serve

INGREDIENTS:

• Juice from 1 lime
• 1 clove garlic, crushed
• 2 tablespoons soy sauce (salt reduced)
• 1 small red chilli, finely chopped
• 2 tablespoons olive oil
• 4 x 160g salmon fillets

THAI HERB SALAD:

• 1 Lebanese cucumber, halved lengthways, seeds removed and sliced thinly
• 150g grape tomatoes, halved
• ½ cup loosely packed basil leaves
• ½ cup loosely packed mint leaves
• ½ cup loosely packed coriander
• 1 cup bean sprouts
• 1 tablespoon lime juice
• 1 teaspoon olive oil
• 1 teaspoon soy sauce (salt reduced)
• Chopped red chilli (optional)

METHOD:

1. To prepare salmon: in a large bowl combine lime juice, garlic, soy sauce, chilli and 1 tablespoon of the oil. Mix with a fork. Place salmon fillets in the bowl and coat thoroughly in the marinade. Set aside for 30 minutes in the fridge.
2. Heat remaining oil in a large frying pan on high. Cook salmon until golden and crispy on the outside but pink on the inside.
3. Combine all salad ingredients in a large bowl and toss to combine. Serve salmon with extra chilli on top if desired. Drizzle any extra dressing over salmon.

Tips: Salmon is a rich source of omega-3 fatty acids and protein. Omega-3 is essential for good health and cannot be made within the body so needs to be consumed in your diet. When eaten in place of saturated fats, omega-3 helps maintain heart health and may reduce cholesterol levels.

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Serves 4, 350 calories per serve

INGREDIENTS:

• 1 teaspoon Szechuan pepper (optional)
• 2 tablespoons olive oil
• 1 large eggplant, diced
• 1½ teaspoons light soy sauce
• 1½ teaspoons salt reduced soy sauce*
• 2 red chillies, deseeded and chopped
• 2 garlic cloves, crushed
• 2.5cm piece ginger, grated
• 640g lean pork mince
• ½ cup salt reduced chicken stock
• 1½ tablespoons Chinese rice wine
• 4 spring onions, thinly sliced, plus extra to serve
• Steamed asian greens to serve

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

METHOD:

1. Gently fry the Szechuan pepper (if used) in a small pan until fragrant, then grind with a spice grinder or pestle and mortar.
2. Heat 1 tablespoon of the oil in a non-stick frying pan over medium heat. Add the eggplant and fry until light golden. Set aside.
3. Combine the soy sauces, chilli, garlic and ginger in a small bowl and set aside.
4. Heat the remaining oil in a wok until hot and stir fry the pork until cooked and well coloured. Add the soy sauce mix and stir until it comes to the boil then add the stock and rice wine. Cook until liquid is reduced and stir through the eggplant and spring onion. Serve with the pepper and extra spring onions sprinkled on top.

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