Healthy Recipes

Serves 4, 77 calories per serve

INGREDIENTS:

• 500g cauliflower (1 medium head)
• 1 tablespoon olive oil
• 1 clove garlic, crushed
• 2 shallots, thinly sliced
• 1 tablespoon soy sauce* (optional)
• *Note: Use gluten-free soy sauce if you are gluten intolerant.
• Salt and pepper

METHOD:

1. Process the cauliflower, including the core in a food processor (or grate) until crumbly.
2. Heat oil in a large frying pan until hot, sauté garlic and shallots until tender. Add cauliflower and cook, stirring until golden brown.
3. Add soy sauce (optional) and salt and pepper to serve.

Tip: Great with curries and stir-fries.

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Serves 8, 155 calories per serve

INGREDIENTS:

• 700g green beans, trimmed and sliced into 3cm pieces
• 1 large head of broccoli, cut into small florets
• 500g cherry tomatoes, sliced in half
• 1 leek, chopped
• 100g cashews, chopped
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

METHOD:

1. Bring a large saucepan to the boil. Add beans and broccoli, cooking for 3-5 minutes or until bright green. Drain and place in cold water until they are cool. Remove from water and pat dry with paper towel.
2. Add olive oil to frying pan and heat over medium heat. Add leeks and tomatoes, cooking for 2-3 minutes or until soft.
3. Place beans, broccoli, tomatoes, leeks and cashews in a serving bowl. Toss with lemon juice, salt and pepper. Serve as a side dish.

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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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