Healthy Recipes

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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Serves 4, 224 calories

INGREDIENTS:

• 640g pork fillet, diced
• 2 teaspoons Chinese five-spice powder
• 3 teaspoons salt reduced soy sauce
• Olive oil cooking spray
• 1 red onion, cut into thin wedges
• 1 red capsicum, deseeded and cut into strips
• 100g shitake mushrooms, halved
• 2 garlic cloves, crushed
• 2 baby bok choy, quartered lengthways
• ½ cup salt reduced chicken stock
• 100g snow peas, sliced lengthways
• Coriander leaves or parsley to serve

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

METHOD:

1. If using bamboo skewers they will require pre-soaking.
2. Combine the diced pork with the Chinese five-spice and 1 tablespoon of the soy sauce and set aside for half an hour
3. Thread the pork evenly onto 8 skewers. Preheat a grill plate to high and spray the pork with oil. Cook for 3-4 minutes on each side or until pork is cooked to your liking.
4. Meanwhile heat a wok or heavy based frying pan over medium-high heat and lightly spray with oil. Add the onion, capsicum and mushrooms and stir fry until starting to colour. Add the garlic, bok choy, stock and remaining soy sauce. Stir fry until just wilted then add the snow peas.
5. Remove from heat and serve with the pork skewers and fresh coriander leaves. You may like to serve this dish with a side of Cauliflower Rice.

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Serves 4, 291 calories per serve

INGREDIENTS:

• 2 zucchini, cut into 5mm cubes
• ½ red capsicum, cut into 5mm cubes
• 2 cloves garlic
• 12 green olives chopped
• 2 tomatoes, cut into 5mm cubes
• ½ cup shredded basil
• 1 tablespoon vinegar
• 1 teaspoon olive oil

SCALOPPINI:

• 4 x 160g thin pork steaks
• Olive oil spray
• ½ cup salt reduced chicken stock
• 3 tablespoons lemon juice
• 1 teaspoon capers, rinsed and drained
• Salt to season
• 2 zucchini, sliced into ribbons and blanched until tender to serve

METHOD:

1. Preheat oven to 180°C.
2. To prepare the salsa line a baking tray with baking paper and add the zucchini, capsicum and garlic. Spray with oil and roast for 10-15 minutes or until softened. Toss with the remaining ingredients.
3. Using a meat mallet pound the steaks until 5mm thick. Heat a large non-stick frying pan over high heat (the pan needs to be very hot) and spray with olive oil. In batches, cook the steaks quickly on each side. Set aside.
4. Reduce heat to medium and add the chicken stock, and simmer until reduced by half. Add the lemon juice and reduce slightly. Season to taste. Toss the steaks in the sauce and serve sprinkled with capers.
5. Serve with the salsa and blanched zucchini.

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Serves 4, 275 calories per serve

INGREDIENTS:

• 640g pork fillet, trimmed and thinly sliced
• 1 tablespoon rice vinegar
• 1 tablespoon light soy sauce*
• ½ teaspoon sesame oil
• White pepper to taste
• 1 tablespoon extra virgin olive oil
• 1 onion, thinly sliced
• 1 carrot, halved and thinly sliced on the diagonal
• 1 celery stick, thinly sliced on the diagonal
• 250g broccoli, thick stem removed and cut into florets
• ½ cup salt reduced chicken stock
• 2 cloves garlic, crushed
• 1 teaspoon finely grated ginger
• ¼ cup salt reduced chicken stock
• 1 tablespoon oyster sauce*
• 150g Chinese cabbage, finely shredded

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

METHOD:

1. Combine the pork with the rice vinegar, soy and sesame oil. Season with white pepper. Set aside for 30 minutes.
2. To prepare the cabbage cook in a frying pan or large saucepan over medium/high heat with a little water until it wilts.
3. Heat half the oil in a wok or frying pan over medium/high heat.
4. Add the pork in batches, stir frying until coloured. Remove from the pan.
5. Add the remaining oil and the onion, carrot, celery and broccoli and stir fry until beginning to soften then add the garlic, ginger and reserved pork.
6. Heat through adding the stock and then the oyster sauce.
7. Serve on a bed of cabbage

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Serves 4, 228 calories per serve

INGREDIENTS:

• Olive oil spray
• 4 x 160g pork cutlets, fat trimmed
• 1 red capsicum, seeded and sliced into 8-10 slices
• 1 green capsicum, seeded and sliced into 8-10 slices
• 1 large zucchini, sliced lengthways and halved
• 6 large brown mushrooms, quartered
• 1 tablespoon balsamic vinegar
• 100g rocket leaves or baby spinach

METHOD:

1. Heat a grill plate and spray with olive oil. Cook pork cutlets for 3 minutes each side. Set aside.
2. Cook the vegetables on a heated, oiled grill plate for 2-5 minutes each side until tender and slightly charred. Combine in a large bowl with half the balsamic vinegar and rocket leaves. Toss to coat.
3. Serve pork cutlets with salad and a drizzle of the remaining balsamic vinegar. Season to taste.

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2 Serves

INGREDIENTS:

To do in advance:

• Chocolate or Vanilla Cupcakes as made to recipe
• 1 sachet of Aeroplane Jelly Lite as per directions

Other ingredients:

• 1 Tony Ferguson Shake –  Vanilla flavour
• 100 ml Water
• 1 cup berries e.g. chopped strawberries and blueberries
• 2-4 small dessert cups

METHOD:

Make up cupcakes and jelly as directed in advance. Break up cupcakes into little pieces.

When ready to assemble:

1. In a small bowl add the shake and the water and mix well until combined to make a custard. This will thicken as time goes so a little more water can be added if becomes too thick. Make when you plan on assembling trifle and not in advance.
2. To assemble; in each dessert cup evenly drizzle a little custard, then layer little bits of jelly, some berries, a few little pieces of cupcake. Repeat to make about 2-3 layers.
3. Enjoy as a meal replacement and fruit serve or as a snack serve.

Note: This recipe uses up 1 meal replacement, 1 fruit serve per serve as a meal. It makes 2 meal serves or alternatively it can make 4 snack serves.

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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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Serves 8, 260 calories per serve

INGREDIENTS:

For the buns:

• 275g spelt flour
• 3 tbsp Tony Ferguson RAPID Shake (vanilla flavour recommended)
• 2 tbsp vanillin sugar
• 7g sachet yeast
• 1 tsp cinnamon
• 1/2 tsp nutmeg
• 1/2 tsp ginger
• 1/4 cup chopped apricots
• 1/4 cup sultanas
• 1/2 tsp salt
• 1/2 cup skim milk
• 1 large egg
• 5 tbsp coconut oil

For the crosses:

• 40g spelt flour
• 1 tbsp milk
• 1 tbsp vanillin sugar

Sugared water:

• 4 tbsp boiled water
• 2 tsp cinnamon sugar
• 1 tsp vanillin sugar

METHOD:

1. Combine flour, protein powder, yeast, salt and spices (nutmeg, cinnamon, ginger) in a large bowl
2. In a separate bowl, whisk egg with melted coconut oil and milk
3. Add the egg mixture to the bowl with flour and slowly mix in
4. Fold in the apricots and sultanas until it becomes a dough.
5. Place in a well-oiled bowl, cover with a damp tea towel and leave to rest in a warm place for 1 hour until it has risen.
6. Knead the dough for 5 minutes and then cut into 8 equal balls.
7. Place 8 buns on a lined baking tray and leave to rise in a warm place for a further 20 minutes.
8. Preheat oven to 180 degrees (fan) while you make the crosses.
9. To make the white crosses, mix the milk, flour and sugar together to form a dough. Roll these into long thin rolls.
10. Make up the sugared water and once the buns have risen for 20 minutes, brush a little over the top of each and place the sausages in a cross to form a hot cross bun pattern
11. Place buns in the preheated oven for 15-20 minutes until golden. You can brush them over with sugared water again after taking them out of the oven.

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Serves 1

INGREDIENTS:

• 1 Tony Ferguson Shake – Chocolate flavour (or other)
• 1 tablespoon almond meal
• 2 teaspoons psyllium husks
• ½ teaspoon baking powder
• ½ medium banana, mashed
• 1½ teaspoons stevia or preferred sweetener
• 1 teaspoon cocao powder
• 30ml water

METHOD:

1. Pre-heat oven to 180°C.
2. In a bowl, add all ingredients and mix well, and allow to sit for 15 minutes. It will thicken and dry up a bit.
3. Get a baking tray, spray with oil spray, line with baking paper and then spray paper with oil spray. Using 2 small dessertspoons, scoop up mixture to make a 2.5cm balls and place on baking tray, flatten top only slightly. Do this with all the mix. Place in oven and bake for 8-10 minutes. Enjoy with a cup of tea.

Note: This recipe uses up half a fruit serve and half a healthy fats serve. It makes 1 meal serve or 2 snack serves.

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