Our recipe for wellbeing
Our recipe
for wellbeing
Our recipe for wellbeing
Our
Wellbeing
Program
2
Our wellbeing program is one of the six pillars of our Good Business Journey. It has been
developed in response to what you’ve told us is most important to you, our people, around the
common themes of mental health, physical health and chronic health issues. Over the next four
years, we will implement a number of new initiatives that aim to build personal resilience,
improve our work environments and increase awareness about nutrition and fitness.
You will see our program come to life though a range of different activities and events; everything
from fruit baskets to fun runs; employee assistance services to new employee benefits; financial
health checks to mental health awareness training. And, each month or so, there will also be a
different campaign to help focus our collective mind on the big wellbeing issues of the day.
This recipe book was borne out of one of these monthly campaigns: Health and Nutrition Month
in 2015 and 2016. We asked you to send in your healthy recipes and we were overwhelmed by
the response, with more than 210 contributions from across the business to inspire healthy and
nutritious eating.
Coupled with regular physical activity and healthy personal relationships, this is our recipe for
wellbeing.
For more information about our wellbeing program, go to davidjones.com.au/gbj and then link
through to the wellbeing page.
A message from...
Paula Bauchinger
Sharing good food with family, friends and colleagues is one of life’s great
pleasures and can be the basis of some of our happiest memories. However,
it can sometimes be difficult to find the time to prepare healthy, nutritious
meals and snacks, given everything going on in our busy lives. Yet, eating
well can actually help us better cope with the pressures of modern life and is
vitally important to our overall health and wellbeing.
Lucky for us, colleagues from right across the business have given us a kick
start, with more than 210 healthy and nutritious recipes submitted by David
Jones’ employees during the 2015 and 2016 Healthy Recipe competitions.
From quick and easy snacks to slow cooked stews; on-the-go breakfasts to
energy enhancing lunches; nutritious midweek dinners to scrumptious
desserts, our contributors have covered it all. So if you’re looking for a
tried-and-true family dinner or an exciting new recipe for a special dinner
party, look no further.
Here’s to healthy, happy eating – certainly, a recipe for wellbeing. Enjoy.
Paula Bauchinger
Group Executive – Human Resources
4
Our recipe for wellbeing
Contributors
This book is filled with healthy recipes that have been shared by
your colleagues from across David Jones. A big thank you to
everyone who have made a contribution, including:
Abbey Vawdrey
Alexandra Jackson
Alicia Constantine
Amanda Benny
Amelia Smoker
Amos Maann
Anna MacGregor
Annika Campbell
Ashleigh Chapple
Ayida Yassine
Belinda Delves
Bethany Singline
Carina Swain
Caterina Puz
Cathy Vitale
Chandani Ramasundara
Charlene Gibbons
Chloe Gilroy
Chris Masaoka
Christine Core
Christine Spiteri
Clare Mansfield
Danielle Scanlon
David Mckerr
Debbie Nicholson
Deborah Cowell
Debra Miller
Denise Williams
Dona Quirk
Dora Cassiani
Doxoula Phillips
Effie Bakaniozos
Emily Burley
Emily Gleeson
Emily Pham
Emily Westbury
Emma Isaac
Emma Newell
Enrica Cinquna
Erik Sulistija
Felicity Garreffa
Filomena D’Angelo
Fiona Clark
Fiona Ma
Franca Cusmano
Francesca Panunzio
Gabrielle Hicks
Gayle Tan
Georgie Macquire
Geraldine Robert
Gina Lambrusco
Grace Young
Graziella Fracassi
Helen Bruce
Helen Burns
Helen Williams
Helena Donaldson
Holly Curtis
Huoy Yoong
Irene Giapitzakis
Isabella Sheman
Jacinta Pittorino
Jacki Hodge
Jacqui Barwick
5
Janine Healy
Jenette Harvey
Jenny Benporath
Jo Jorgensen
Jo Kirchener
Jorgelina Medina
Julie-Anne Hunt
Juliette Nowak
Kara Hill-Curlie
Karen Sperotto
Katelyn Wallace
Kathi Lennon
Kathryn Toulis
Kathy Sherwood
Kelly Laurie
Kelly Sambell
Kelsey Budge
Kenneth Farrand
Kerri Pownceby
Kim Frank-Koczwara
Kim Kilpatrick
Kim Schuster
Krysten Garbellini
Kylie Robertson
Lauren Griffiths
Leanne Wagstaffe
Leika Takahashi
Liam Maguire
Ligia Fernandes
Linda Pozzi
Lisa Conway
Lisa George
Liz Tatham
Lucy Gill
Luke Lonsdale
Lulu Miller
Maree Fitzpatrick
Maria Bayda
Maria-Luise (Mary) Wango
Marilyn Spourdos
Martyna Kurnyta
Matika Cook
Mel Shepherd
Menakshi Laroiya
Michell Cabanela
Mohana Aman
Natalie James
Natalie Simpson
Natalie Souness
Natasha Poneros
Nathan Salman
Navneet Kaur
Nella Granata
Nikki Biscoe
Nino Goncalves
Olivia Hughes
Olivia Wardell
Pamela Young-Scott
Peggy Ikin
Penny Coningham
Rachel Bergin
Robyn Elsden
Roisin O’Brien
Ron Rowland
Rosie Macdermott
Ros Freeman
Sabrina Matuda
Sakiko Kaku
Sam Khan Waheed
Samantha Herbut
Samidha Baranwal
Samuel Walter
Sandra Uzunoska
Sarah Long
Sarah Timms
Sari Bryant
Serena Carter
Shaleeni De Costa
Sharon Beggs
Sharyn Kerr
Shawn Hassan
Shu-Hui Yang
Simon Lai
Simone Letat
Sonia Veloso
Stephanie Calyk
Sue Clarke
Susan La Tours
Susan Miller
Suzanne Reed
Sylwia Dopierala
Tatiana
Taylor Mcnamara
Taylor Robertson
Tess Norton
Tunya Bollaan
6
Vanessa Gare
Vasmin Anjum Khan
William Carlson-Jones
Yasmin Campbell
Zoe Taggart
Zuzana Gacikova
Winning Recipes
Thai Glazed Salmon
by Maria-Luise (Mary) Wango
I make salmon often, but it can get boring sometimes. That’s why I love this zesty salmon recipe that spices things up!
I usually make it for dinner after a busy day of work at David Jones. Serve with a kale salad and some brown rice for a perfect
healthy meal. It tastes Thai-rific!!
Ingredients
Method
2 tsp. tamari
1 Preheat oven to 200 degrees.
2 tsp. honey
2 Combine tamari, honey, sherry, lime juice, sweet chilli sauce, ginger, garlic, red
1 tsp. dry sherry (optional)
pepper flakes and paprika in a bowl. Whisk well.
2 tbsp. lime juice
3 Cut salmon into 4 evenly sized pieces.
⅓ cup sweet chilli sauce
4 Lightly oil a baking dish. Brush the skin side of each salmon piece with a bit of
1 tbsp. peeled and finely minced
ginger
1 clove garlic, finely minced
½ tsp. red pepper flakes
½ tsp. paprika
the sauce. Place salmon pieces skin-side down in the dish. Pour remaining sauce
evenly over the top of each salmon piece. Bake until cooked firm throughout, about
12 minutes.
5 Garnish each piece of salmon with green onions and lime zest and serve.
1 ½ pounds salmon fillet
Oil, for baking
2 green onions, thinly sliced
1 tsp. lime zest
7
Prawn Stir Fry
by Alexandra Jackson
Alexandra submitted a whole weekly meal plan, of which the Prawn Stir Fry was one of the many recipes she was able to
share. Well done Alexandra!
Ingredients
Method
15 prawns (peeled, deveined and
de-tailed)
1 Coat a wok with half the coconut oil. Cook the carrot, capsicum, broccoli, beans
½ bunch of coriander
3 gloves garlic, finely diced
½ brown onion, finely chopped
1 knob ginger, finely grated
½ carrot, chopped
½ red capsicum, chopped
1 head of broccoli, chopped into
small florets
100 grams green beans
100 grams baby corn
and baby corn, until the broccoli turns a bright green and then remove and put to
one side
2 Coat the wok with a bit more coconut oil and then sauté the onion until soft and
translucent, then add the garlic and ginger. Cook for a minute or two and then add
the cooked vegetables back into the wok. Toss through and then remove and put
to one side
3 Coat the wok with the rest of the coconut oil and then fry off the prawns, until they
are just short of cooked
4 Squeeze the lime over the prawns and add the fish sauce, then add the cooked
vegetables back to the wok. Stir through and sprinkle over coriander.
1 tbs. fish sauce
1 tbs. coconut oil
1 lime, cut
8
Our recipe for wellbeing
Contents
Measures, 10
Breakfast, 11
Poultry, 20
Red Meat, 31
Seafood, 38
Pizza, 51
Soup, 55
Salad, 59
Vegetarian, 75
Snacks, 106
Sweets, 122
Drinks, 140
Index of Recipes, 145
Thank You, 151
9
Our recipe for wellbeing
Measures
Abbreviations
Dozen
doz.
Gram
Kilolitre
kl
KilogramKg
Litre
l
Millilitre
ml
Ounce
oz.
Pint
pt.
Tablespoontbsp.
g
Teaspoontsp.
US Dry Volume Measurements
1/16 teaspoon
Dash
1/8 teaspoon
A pinch
3 teaspoons
1 Tablespoon
1/8 cup
2 tablespoons (= 1 standard coffee scoop)
1/4 cup
4 Tablespoons
1/3 cup
5 Tablespoons plus 1 teaspoon
1/2 cup
8 Tablespoons
3/4 cup
12 Tablespoons
1 cup
16 Tablespoons
1 Pound
16 ounces
US to Metric Conversions
1/5 teaspoon
1 ml (ml stands for millilitre, one thousandth of a litre)
1 teaspoon
5 ml
1 tablespoon
15 ml
1 fluid oz.
30 ml
1/5 cup
50 ml
1 cup
240 ml
2 cups (1 pint)
470 ml
4 cups (1 quart)
0.95 litres
4 quarts (1 gal.)
3.8 litres
1 oz.
8 grams
1 pound
454 grams
10
Breakfast
11
Breakfast
Berrylicious Acai Smoothie Bowl
Nikki Biscoe
A healthy lifestyle begins with a healthy breakfast. But despite our best intentions, a healthy breakfast can often be time
consuming and hard work. This quick and easy breakfast will ensure your get a good start to your day.
Ingredients
Method
1 Banana
1 Place fruit, acai powder, honey and yoghurt into blender.
Strawberries
2 Add a cup of coconut water and blend until smooth.
Raspberries
3 Empty contents into bowl and add muesli and desiccated coconut with desired
berries or fruit.
Acai powder
1 tsp. honey
1 tub low fat Greek yoghurt
1 cup coconut water
Desiccated coconut
Muesli
Breakfast Frittata
Belinda Delves
Serves 4
Ingredients
Method
10 free range eggs
1 Pre heat oven at 160 degrees.
200g free range bacon
2 Peel skin of sweet potato, then cut up into bite size pieces.
1 bunch of asparagus
3 Place cut up sweet potato onto a baking tray and place in oven for 10 minutes or
1 sweet potato
½ bag of spinach
until cooked.
4 Crack the eggs into a bowl and beat.
5 Cut up bacon and asparagus into small pieces.
6 When sweet potato is cooked place the bacon, asparagus spinach and sweet
potato into a cake tin (square if possible), then pour the eggs on top. Place into the
oven and cook for about 15 minutes or until cooked.
7 Cut, serve and enjoy.
Ricotta Fig on Toast
Dora Cassiani & Francesca Panunzio
Ingredients
Method
2 slices Sourdough toasted bread
1 Spread skim ricotta on toasted bread.
¼ cup skim ricotta
2 Place the fruit of top and drizzle honey on top as desired.
1 tsp. honey
1 dash cinnamon
2 figs quartered or (any other
seasonal fruit)
½ ripe banana sliced
12
Our recipe for wellbeing
Breakfast
Overnight Quinoa Oats & Berries
Juliette Nowak
A quick and effortless breakfast idea that’ll get you into a healthy lifestyle in no time.
It’s also suitable for vegetarians and vegans!
Ingredients
Method
½ cup uncooked oats
1 Start the preparation the night before. First, rinse your quinoa seeds.
⅓ cup cooked quinoa
2 Put 1 part quinoa and 2 parts of water into a pot and bring to the boil on low heat
1 cup almond milk
for about 15 minutes. The quinoa will be cooked once all the water is absorbed.
1 tbsp. (ground) chia seeds
Tip: If you plan to have your healthy oatmeal regularly, I suggest cooking a large
1-2 tsp. agave
batch of quinoa for multiple servings, as this is the most time-consuming part.
A handful of your favourite berries
3 While the quinoa is cooking, add the uncooked oats into a mason jar (or a bowl).
4 Mix together the almond milk, agave and the ground chia seeds in a separate bowl.
If you use ground chia seeds, make sure you mix it well into the almond milk to
prevent clumps.
5 Once the quinoa is cooked, add it to the oats.
6 Pour the almond milk mixture over the oats and quinoa into the mason jar or bowl,
cover it up and place in the fridge for at least 8 hours.
7 In the morning, stir the oats and quinoa together and cut a handful of your favourite
fresh berries and add them in. Or, if you are running late, just add some yummy
frozen mixed berries for colour. Enjoy!
13
Breakfast
Healthy Live Muesli
Tunya Bollaan
Serves 2
Ingredients
Method
1-2 heaped tbsp. oat flakes
1 Soak the grain flakes overnight in a little water or fruit juice to help break the starch
A handful of raisins or sultanas
1 apple or firm pear, grated or
diced
2 tsp. fresh orange juice
1 small banana, finely chopped
2 tbsp. yoghurt (preferably
sheep’s or goat’s milk yoghurt)
1 tsp. honey or stevia to taste
down into sugars, along with the raisins or sultanas.
2 In the morning, combine the soaked grain flakes and raisins with the apple/pear
and banana, and add orange juice to prevent the fruit from browning and to aid
digestion.
3 Then top with yoghurt and add some fresh honey or a little stevia if desired.
4 Sprinkle with your favourite chopped nuts (mine is toasted hazelnuts and pecans)
or sunflower seeds and spices like cinnamon.
1 tbsp. chopped nuts or
sunflower seeds
½ tsp. powdered cinnamon or
ginger
Did you know...?
The recipe of muesli was originally developed by the
famous Swiss physician, Max Bircher-Benner.
I find that most muesli packages contain way too much
sugar and is heavy and hard to digest, and doesn’t have
enough of the good bits I really want. This recipe is made
up of predominantly fresh fruit.
Zucchini Slice Frittata
Donna Searle
Ingredients
Method
1 brown onion, finely chopped
1 Preheat oven to 180 degrees (160 degrees fan forced).
100g rindless smoked bacon
2 Spray 20cm ovenproof frying pan with oil.
6 eggs
3 Cook onion and bacon in frying pan for 5 minutes or until crisp (cool slightly).
1 cup plain flour
4 Whisk eggs in a large bowl. Add flour, baking powder and oil, whisk until smooth.
1 tsp. of baking powder
5 Add bacon mixture, zucchini, cheese and dill. Then, season.
2 tbsp. extra virgin olive oil
6 Pour into prepared pan. Bake for 50 minutes or until golden.
500g zucchini, trimmed, coarsely
grated
7 Top with extra dill.
1 cup kassem cheese, coarsely
grated
2 tsp. fresh dill, chopped
Dill sprigs to serve
14
Our recipe for wellbeing
Breakfast
Healthy Breakfast Pancakes
Lisa George
Serves 4
Ingredients
Method
Pancake batter
1 Mash bananas until they have a creamy consistency. Add the eggs, almond meal
2 medium bananas
2 eggs
(or protein powder) and vanilla essence and mix well to combine.
2 Place ¼ tbsp. of the coconut oil in a small frying pan on low-medium heat. Once
2 tbsp. almond meal or choc
protein powder
melted, add ¼ of the batter and make sure it is evenly spread across the pan. Cook
½ tsp. vanilla essence (optional)
pancake over and cook until golden.
1 tbsp. coconut oil for cooking
Topping
1 cup Greek yoghurt
for a few minutes until golden brown, lifting the sides with a spatula to check. Turn
3 Place 2 pancakes on a plate and spoon some Greek yoghurt on each of them. Top
with blueberries, sliced strawberries and a drizzle of honey.
1 cup fresh strawberries, sliced
½ cup fresh blueberries
1 tbsp. honey
Banana Pancake
Amanda Benny
This is a great healthy breakfast or post workout meal. It’s high in protein and contains good fats. The best part, it takes less
than 10 minutes to make.
Ingredients
Method
1 over ripe banana, mashed
1 Whisk eggs and add vanilla and cinnamon to your taste.
1 dash of vanilla
2 Add mashed banana and mix in.
1 dash of cinnamon
3 Add chia seeds if you like and mix.
2 tsp. of chia seeds (optional)
4 Heat coconut oil in small frypan.
Coconut oil
5 When hot, add banana mix.
To serve (optional)
6 Once cooked at the bottom, pop under griller to cook the top.
Low fat Greek yoghurt
7 When cooked, remove and serve with whatever topping you like.
Strawberries, blueberries or
raspberries (or all)
A dash of maple syrup
For a naughty version, you can treat yourself by throwing in a couple of chocolate
chips.
15
Our recipe for wellbeing
Breakfast
Chia Parfait with Yoghurt and Seasonal Fruit
Liz Tatham
Serves 4
Ingredients
Method
375ml almond milk
1 Place the chia seeds, vanilla and milks into a bowl, stir and leave in the fridge
375ml light coconut milk
overnight. Stir again before going to bed.
½ cup white chia seeds
2 In the morning stir again, slit mangoes and scoop out into squares.
1 tsp. vanilla essence
3 Layer your cup with mango pieces, berries, chia, yoghurt and top with left over
2 mangoes
mangoes, berries and passion fruit pulp.
1 cup raspberries
1 cup blueberries
2 passion fruits
2 cup yoghurt (lightly sweetened)
Black Bean Breakfast Burrito
Linda Pozzi
Ingredients
Method
1 or 2 egg whites
1 Scramble eggs, beans, salsa and cheese.
¼ cup canned black beans, rinsed
and drained
2 Fill tortilla with egg mixture.
2 tbsp. salsa
2 tbsp. shredded low-fat cheddar
cheese
3 Fold two opposite sides of the tortilla in towards each other, leaving the egg
mixture exposed in the middle. Then, fold the bottom third up and start rolling
upwards until you reach the other end.
1 small whole-wheat tortilla
Healthy Muesli
Donna Searle
Ingredients
Method
4 cups wholegrain oatmeal
1 Mix first six ingredients in a large bowl.
2 cups flaked coconut
2 Heat syrup and olive oil for 1 minute in a microwave. Stir well and add to
1 cup all bran cereal
2 cups chopped mixed raw nuts
1 cup pepitas
3 tbsp. chia seeds
muesli so that all the muesli is coated with the syrup and oil.
3 Divide in half and cook in 160 degrees oven for 10 minutes. Stir, cook again
for 10 minutes and remove.
4 Repeat with second half. Be careful not to brown it too much.
1 cup rice matt syrup (found in
Health Food aisles)
¼ cup olive oil
16
Breakfast
Anytime Eggs
Natasha Poneros
Serves 4
Ingredients
Method
1 tbsp. butter
1 Heat butter in a large shallow pan with a lid over a low heat. Gently fry the onion
1 onion, diced
for 5 minutes.
2 large garlic cloves, diced
2 Add the garlic, capsicum and cumin and cook for a few minutes.
1 large red capsicum
3 Add the chopped tomatoes, balsamic vinegar and 350ml of water, stir and bring
1 tsp. ground cumin
4 large tomatoes (about 450g)
roughly chopped
1 tsp. balsamic vinegar
to a simmer.
4 Let everything cook down for 10 minutes to make a nice chunky sauce.
5 Stir in the chard or kale leaves and the diced stems, and cover the pan for
5 minutes to allow them to wilt (you might need a little longer for the kale). Take the
200g rainbow chard or kale
lid off, season to taste and, if needed, leave to reduce again with the lid off for a few
4 eggs
minutes for the sauce to thicken.
A small handful of fresh coriander
and dill
A dollop of Greek yoghurt or a
small handful of crumbly cheese,
e.g. fetta
A pinch of cayenne pepper or
smoked paprika
A squeeze of lemon juice
Sea salt and black pepper
6 Push the vegetables aside using a spatula to make 4 small gaps in the sauce.
7 Gently crack an egg into each gap and season each egg with salt and pepper.
With the lid off the eggs will gently cook in about 6 minutes (for a runny yolk). If you
want to give them a helping hand, then pop the lid on and keep an eye out after 4
minutes so that you can catch them when the whites are just set but the yolks are
runny. You could also pop the pan, uncovered, into a hot oven for a few minutes, if
preferred.
8 Scatter over the fresh herbs a dollop of yoghurt or cheese and finish with a
sprinkling of cayenne pepper or paprika and a squeeze of lemon juice. Serve this
dish straight from the pan. Any leftovers are delicious the next day.
17
Our recipe for wellbeing
18
Our recipe for wellbeing
Breakfast
Super Food Muesli
Lina Pozzi
Serves 1
Ingredients
Method
200g thick natural organic
yoghurt or your choice of kefir or
yoghurt
1 Combine yoghurt and Healthy Chef Organic Superfood. Keep mixing with a spoon
1 tbsp. Healthy Chef Organic
Superfood
until blue and luscious.
2 Spoon onto a serving plate or into a bowl.
3 Top with fresh berries and scatter lightly with walnuts.
250g fresh berries (choose
from strawberries, blueberries,
raspberries, or other red fruits like
pomegranate, goji berry, cherry)
Tip:
Scattering of walnuts or your
choice of nut or seed
Pump up the protein and add 1 tablespoon of Healthy Chef Pure Protein.
Swap walnuts for roasted almonds, which taste amazing. Use cashew
nut cream or coconut yoghurt instead of natural yoghurt.
Use other seasonal fruits like pineapple and blueberry, fresh peach, fig
and pomegranate.
Acai Bowl
Belinda Delves
Serves 1
Ingredients
Method
1 ½ packets of acai (can purchase
at health food stores)
1 Place acai and coconut water into a blender. Blend for about 1 minute or until
60ml coconut water
2 Pour into a bowl. Add the muesli, banana and strawberries on top.
½ banana
½ cup gluten free muesli
mushed up.
Pour honey on top. Enjoy!
1 tbsp. organic honey
Healthy Morning Muesli
Jenny Benporath
Ingredients
Method
8 cups oats
1 Combine ingredients in large mixing bowl. Store in airtight container in refrigerator.
2 cups bran
2 To serve, pour ½ cup muesli into bowl and eat with yoghurt or your choice of milk.
1 cup sultanas
Try with fresh fruit or warmed stewed fruit.
¾ cup sunflower seeds
¾ cup pepitas
¾ cup slivered almonds
¾ cup crushed almonds
¾ cup crushed Brazil nuts
19
Poultry
20
Our recipe for wellbeing
Poultry
Cheesy Chicken Quinoa Enchilada Meatloaf Muffins
Natalie Simpson
A healthy, lean, deliciously-moist meatloaf packed with quinoa, veggies and protein. This gluten-free meatloaf is full of
Mexican flavour.
Ingredients
Method
⅓ cup uncooked quinoa
1 Rinse quinoa with cold water in mesh strainer. In a small saucepan, bring water
⅔ cup water
and quinoa to a boil. Cover, reduce heat to low and let simmer for 15 minutes or
4 gloves of garlic
until quinoa has absorbed all of the liquid. Remove from heat and fluff quinoa with
½ cup finely chopped yellow
onion
a fork; set aside to cool for about 5 minutes. While the quinoa cooks you can move
1 red or orange pepper, finely
chopped
½ tsp. olive oil
1 tsp. cumin
1 tsp. dried oregano
½ tsp. chilli powder
Few dashes of your favourite hot
sauce
Few dashes of red pepper flakes,
if desired
½ cup chopped cilantro
⅔ cup red enchilada sauce
onto the next step.
2 Preheat oven to 180 degrees. Spray a 12-cup muffin tin generously with cooking
spray. Heat olive oil in a medium skillet over medium heat. Add garlic, onion and
bell pepper. Cook for a few minutes or until the onions have softened. Transfer to a
large bowl to cool for a few minutes.
3 Add quinoa, cumin, oregano, chilli powder, hot sauce, red pepper flakes, cilantro,
salt, pepper and half the enchilada sauce (reserve the rest for topping the muffins
later). Next stir in ground chicken (or turkey), egg whites and ¼ cup of the cheese.
You may need to use your hands to ensure all ingredients are well-combined. Use
a ¼ cup measuring cup or an ice-cream scoop to add meatloaf mixture evenly into
muffin cups.
4 Bake for 18 to 20 minutes. Remove from oven and spoon remaining enchilada
Freshly ground salt and black
pepper, to taste
sauce and cheese over the tops of muffins. Place back in oven and bake for an
500g ground chicken breast or
extra lean ground turkey breast
a few minutes before eating (serve with fresh vegetables for a full meal).
2 egg whites
To make meatloaf less spicy and kid-friendly, omit red pepper flakes and hot sauce.
⅔ cup reduced fat shredded
Colby jack or Mexican cheese
additional 3 to 5 minutes or until cheese melts and muffins are cooked. Let cool for
Feel free to use 1 egg instead of 2 egg whites.
Moroccan Chicken with Couscous
Anna MacGregor
Ingredients
Method
500g chicken breast, cut into
cubes
1 In a large pan add oil, chicken, onions and garlic. Gently cook until onions are soft
1 red onion, diced
2 Add spice mix to pan and cook for a few minutes until nice and fragrant.
2 cloves garlic, finely chopped
1 ½ tbsp. Moroccan spice powder
1 can chopped tomatoes
1 cup chicken stock
1 broccoli head, cut into small
florets
and chicken is cooked through. Remove from pan.
3 Add stock, tomatoes and broccoli. Cook for 5 minutes.
4 Return chicken and onion mix to pan and add couscous.
5 Place a lid on pan and gentle cook for 3 minutes. You will notice that the couscous
will absorb the liquid. You can add more water if you prefer a more fluid mix.
6 Fluff up with a fork and you are done!
1 tbsp. olive oil
1 cup wholemeal couscous
21
Our recipe for wellbeing
Poultry
Chicken with Quinoa Salad and Yoghurt
Sagun Rana
Ingredients
Method
200g quinoa
1 Place the quinoa and water in a small saucepan over medium heat, then bring to a
600ml water
1 bunch parsley leaves, chopped
simmer. Cook for 10 minutes or until tender. Drain well and leave to cool.
2 Add herbs, tomatoes and onions to quinoa and toss to combine. Mix oil, lemon
2 tbsp. coriander, finely chopped
juice, ½ teaspoon of paprika, cumin, cayenne and sugar. Then, season.
8 cherry tomatoes, quartered
Place yoghurt in a bowl and drizzle over 2 teaspoons of the dressing then sprinkle
2 spring onions, finely chopped
with some paprika. Toss salad in remaining dressing.
60ml extra virgin olive oil
2 tbsp. lemon juice
1 ½ tsp. paprika
1 tsp. ground cumin
3 Preheat grill to medium-high. Mix oil and remaining paprika, season then brush
over the chicken fillets. Grill for 7-8 minutes each side until cooked through.
4 Slice the chicken once it is cooked and rested for 5 minutes then serve with salad
and yoghurt.
Pinch of cayenne
1 tsp. caster sugar
100g Greek yoghurt
1 tbsp. olive oil
750g chicken breast
Chicken Balls with Thai Salsa & Rice
Sheryn Kerr
Ingredients
Method
Chicken balls
1 Combine all chicken ball ingredients into a bowl, roll into balls coated with crumbs
500g chicken mince
½ red capsicum, finely chopped
2 spring onions, finely chopped
and shallow fry.
2 Combine ¼ cup Hoisin Sauce and ¼ cup Lime juice and stir through the salsa
ingredients. Serve with rice. Yum!
Ready to serve hokkien or egg
noodles
2 tbsp. sweet chilli sauce
1 tsp. Masterfoods Thai
seasoning
Panko crumbs
Oil for frying
Thai salsa
Baby cucumbers, finely chopped
Baby spinach, finely chopped
Watercress, finely chopped
Green capsicum, finely chopped
22
Our recipe for wellbeing
Poultry
Chicken Stir Fry
Nikki Biscoe
Ingredients
Method
200g chicken strips
1 Heat wok, add coconut oil and heat for a few seconds until hot. Then, simmer
100g broccoli
chicken strips.
1 onion
2 Add vegetables and cook until heated through.
1 carrot
3 Add garlic and cumin, and stir-fry through.
Handful of mushroom
4 Add gravy. Then add egg.
1 zucchini
5 Mix through and stir-fry until egg is cooked.
Handful of peas
1 egg
1 clove of garlic
1 tsp. cumin
2-3 tbsp. coconut oil
½ cup chicken gravy
Spicy Chicken Fried Rice
Antonietta Passarello
Ingredients
Method
½ x 225g bottle Sichuan spice and
chilli stir-fry sauce (or make your
own)
1 Put aside 2 tablespoons of Sichuan sauce. Place remaining sauce in a shallow
700g chicken breast fillets
1 tbsp. peanut oil
1 brown onion, cut into thin
wedges
400g packet fresh stir-fry vegetables
250g packet express 90-second
brown rice
glass or ceramic dish. Add chicken. Turn to coat. Cover. Refrigerate for 1 hour.
2 Heat half the oil in a large frying pan over medium heat. Cook chicken for
5-6 minutes each side or until browned and cooked through. Transfer to a plate.
Cover. Stand for 5 minutes.
3 Meanwhile, heat remaining oil in a wok over medium-high. Add onion. Stir-fry for 2
minutes. Add vegetables. Stir-fry for 3 minutes or until just tender. Add rice,
sesame seeds and reserved sauce. Stir-fry for 1 minute or until rice is heated
through.
4 Thickly slice chicken. Serve on rice and sprinkled with green onion.
2 tsp. sesame seeds, toasted
2 green onions, thinly sliced
diagonally
23
Our recipe for wellbeing
Poultry
Zucchini Noodles in a Creamy Sundried Tomato
Sauce & Chicken
Sandra Uzunoska
Serves 6
Ingredients
Method
1 tbsp. butter
1 Heat the butter in a pan/skillet over medium high heat. Add the chicken strips and
700g chicken thigh fillets, cut into
strips
120g fresh semi-dried tomato
strips in oil, chopped
100g jarred sun dried tomatoes in
oil, chopped
4 cloves garlic, peeled and
crushed
300ml 1¼ cup thickened cream,
reduced fat or full fat (or half and
half)
1 cup shaved Parmesan cheese
Salt to taste
sprinkle with salt. Pan-fry until the chicken is golden brown on all sides are cooked
through.
2 Add both semi-dried and sun dried tomatoes with 1 tablespoon of the oil from the
jar (optional, it’s just to add extra flavour), and add the garlic. Sauté until fragrant.
While the chicken is browning, prepare your zoodles with a zoodle maker or with a
normal vegetable peeler.
3 Lower heat, add the cream and the Parmesan cheese; simmer while stirring until
the cheese has melted through. Sprinkle over salt, basil and red chilli flakes to your
taste.
4 TStir through the zoodles and continue to simmer until the zoodles have softened
to your liking (about 5-8 minutes) and serve.
Dried basil seasoning
Red chilli flakes
2 large zucchini (or summer
squash), made into zoodles (use a
vegetable grater if you don’t have
a Zoodle grater)
Rice Paper Rolls with Chicken
Shu-Hui Yang
Ingredients
Method
1 cup shredded BBQ chicken
1 Combine chicken, cabbage, beansprouts, capsicum, mint, ⅓ cup coriander, and
⅛ Chinese cabbage (wombok),
finely shredded
½ cup beansprouts, trimmed
1 small red capsicum, thinly
sliced
⅓ cup fresh mint leaves
½ cup fresh coriander leaves
2 tablespoons of lime juice and fish sauce in a large bowl.
2 Place 1 rice paper in a medium bowl of lukewarm water for 15 seconds or until just
soft. Place on a clean tea towel or paper towel.
3 Arrange ¼ cup of the chicken mixture along the centre of rice paper. Fold ends in
and roll up firmly to enclose filling. Repeat with remaining rice paper rounds and
filling. Serve with sweet chilli sauce and remaining coriander.
1 lime, juiced
1 tbsp. fish sauce
12 x 22cm rice paper rounds
sweet chilli sauce, to serve
24
Our recipe for wellbeing
Poultry
Country Chicken Sweet Potato Pot Pie
Erik Sulistija
Serves 5
Ingredients
Method
1kg chicken deboned or 600g
chicken drumsticks
1 Preheat oven to 180 degrees.
2 Cover baking tray with baking paper, place chicken on top and then sprinkle with
2 tsp. salt
one teaspoon of salt and drizzle over 1 tablespoon of oil. Cook in the oven for
2 tbsp. oil
12–15 minutes, or until tender.
1 onion, finely chopped
2 garlic cloves, finely chopped
3 Remove from oven, discard skin and allow to cool for 5 minutes. Using two forks,
shred the meat making sure it is still chunky and set aside.
1 carrot, sliced
4 Add the remaining oil to a medium saucepan on high heat. Brown the onion and
1 celery, sliced
garlic before adding the carrots, celery and leek. Once golden, add the chicken and
1 leek, sliced
1 cup chicken stock
stir for 1 minute before deglazing with stock.
5 Next add white wine vinegar, pepper, thyme, rosemary, bay leaf and remaining salt.
2 tbsp. white wine vinegar
Turn the heat to low, cover and allow to simmer for 30–40 minutes or until stock
2 tsp. black pepper, ground
has reduced.
3 sprigs thyme
2 sprigs rosemary
1 bay leaf
2 medium sweet potatoes, peeled
and cubed evenly
¼ cup almond milk
6 Meanwhile, in another saucepan, add sweet potato and cover with water. Bring
to a boil on high heat, before turning to medium heat and allowing to cook for a
further 6–8 minutes, or until a knife pierces flesh easily.
7 Drain sweet potato and allow to dry out for 2 minutes. Put in a blender with the
almond milk and processing until smooth. Remove and set aside.
8 Preheat grill to medium/high.
9 Spoon the chicken mix into an ovenproof dish. Spoon the sweet potato mix on top
and spread around evenly until smooth.
10 Place under the grill for 5 minutes or until the top changes colour.
Paprika Chicken
Rosie MacDermott
Ingredients
Method
150g chicken breast
1 Heat a teaspoon of oil in a saucepan.
150g brown penne pasta
2 Dice the onion and sauté in the saucepan.
500ml chicken stock
3 Remove fat and cube chicken breast, add to the onion. Cook until the meat is white
1 brown onion
throughout.
Paprika (to taste)
4 Add paprika to the chicken (amount to taste).
1 capsicum
5 Add the chicken stock and bring to the boil.
250ml sour cream
6 Pour the pasta into the saucepan and simmer for 30 minutes.
1 lime
7 Slice the capsicum and add to the saucepan, leave for 5 minutes.
Basil
8 Add the sour cream to the pasta and stir through.
Olive oil
9 Add lime to give extra flavour (optional).
10 Serve garnished with basil.
25
Our recipe for wellbeing
Poultry
This chipotle chicken is one of my favourite recipes. This
marinade will add a lot of flavour and it will never dry out
your chicken! The marinade itself is sweet, spicy and
delicious; and it tastes even better served with lime and
accompanied with brown rice and quinoa. This recipe is
great because you can leave the chicken to marinate in the
fridge before you go to work, and cook it together with the
rice once you get home!
Enjoy!
26
Our recipe for wellbeing
Poultry
Honey Chipotle Chicken with Brown Rice and Quinoa
Zoe Taggart
Serves 4 to 6
I recommend you start this recipe at least 1 day ahead.
Ingredients
Method
Honey chipotle chicken
1 Finely chop chillies and then add chillies and adobo sauce to a large bowl.
700g chicken breasts
2 Finely chop parsley and add to bowl, along with both mustards, olive oil and honey.
3-4 tbsp. adobo sauce
3 Combine well and season to taste.
2 chipotle chillies chopped finely
(seeds removed for less heat)
from adobo sauce
4 Taste mixture. If unbalanced, add either more adobo, olive oil or honey.
1 tbsp. wholegrain mustard
2 tsp. Dijon mustard
⅓ cup light olive oil
2½ tbsp. organic honey
Generous handful fresh, chopped
parsley
Salt and pepper to taste
Olive oil to cook
Brown rice and quinoa
1 part quinoa (I use red) to 2 parts
brown rice
5 Combine well if extra is added.
6 Remove any excess fat or skin from all chicken breasts.
7 Slice each chicken breast into 2-3 tenders, cutting along the grain.
8 Add sliced chicken to the bowl of marinade and stir until each piece is well coated.
9 Cover bowl with clean wrap and place in fridge to marinate for minimum 6 hours,
or overnight.
10 Remove chicken from fridge after marinating.
11 Rinse brown rice and quinoa, drain and add to rice cooker.
12 Add lime zest and coconut oil.
13 Add stock to cover at least 1cm above rice and quinoa and add herbs.
14 Turn on rice cooker.
15 Once rice is cooked, discard excess herbs and keep warm.
Low salt chicken stock, enough
to cover 1cm over the rice and
quinoa
16 Make salad dressing by adding honey, lime and olive oil together and stir
1 tsp. coconut oil
18 Preheat frying pan or grill plate.
3-5 Sprigs of either or both fresh
lemon thyme and oregano
Salad
4 cups mixed salad leaves
8 cherry tomatoes, halves
vigorously.
17 Slice avocado and tomatoes and place in salad bowl with the mixed lettuce.
19 Once hot, add oil and allow to heat up.
20 Place chicken pieces onto pan and cook both sides until a deep brown or cooked
inside.
21 Serve hot, with salad and rice or quinoa.
1 avocado, sliced
½ lime juiced
1 tbsp. olive oil
1 tsp. organic honey
27
Our recipe for wellbeing
Poultry
Healthy Chicken Curry
Amos Maann
Ingredients
Method
½ kg mini chicken drum sticks
1 In a frying pan, heat butter, add onions and cook for 5 minutes.
2 large onions, chopped
2 Add 5 pinches of salt and 2 pinches of pepper.
Cholesterol free butter
3 When onion becomes transparent put chicken in and cover the pan for 10 minutes.
Salt and pepper
4 When chicken becomes off white, put in tomato, leave for 5-6 minutes and stir.
1 tomato
5 Leave on low heat for 15 minutes and stir a couple of times.
6 Serve with rice or bread.
Spanish Turkey Hot Dish Dinner
Jo Jorgensen
Serves 6
Ingredients
Method
500g ground turkey meat
1 Cook turkey meat over medium heat until golden, stirring to crumble. Drain any
1 cup chopped onion
juices and pat dry with paper towels and set aside.
2 garlic cloves, minced
2 Wipe fats from pan and coat with cooking spray; place over medium heat until hot.
400g can of no added salt whole
tomatoes, chopped
3 Add onion and garlic; sauté 2 minutes or until tender. Return turkey meat to pan.
Small can diced green chillies,
drained
⅓ cup raisins
½ tsp. salt
½ tsp. pepper
Add tomatoes, green chillies, raisins, salt, pepper, spices, orange rind and hot
sauce.
4 Bring to the boil, and then reduce heat to simmer, uncovered, for 15 minutes. Add
beans and apples. Cook for 10 minutes, stirring occasionally.
5 Serve over rice.
½ tsp. cinnamon
¼ tsp. cloves
¼ tsp. allspice
¼ tsp. nutmeg
¼ tsp. orange rind
½ tsp. hot sauce
1 cup canned black beans, rinsed
and drained
2 cups finely chopped apples
3 cups cooked brown rice
28
Our recipe for wellbeing
Poultry
Healthy Peanut Crusted Chicken Pad Thai
Katelyn Wallace
Serves 4
Ingredients
Method
200g dried rice stick noodles
1 Preheat oven to 180 degrees or 160 degrees (fan). Line a baking tray with baking
500g chicken tenderloins,
trimmed
paper. Prepare noodles according to packet directions. Drain.
2 Meanwhile, dust the chicken with flour, shaking off excess. Dip in eggwhite and
2tbsp plain flour
lightly coat with peanuts. Heat 1 tablespoon of oil in a frying pan on medium heat.
2 eggwhites, lightly beaten
Cook chicken, in batches, for 1 minute each side, until golden. Place on prepared
1 cup crushed peanuts
tray and bake for 5-10 minutes, until cooked through.
3 eggs, lightly beaten
125g baby corn, halved
lengthways
1 carrot, cut into matchsticks
120g snow peas
2 garlic cloves, crushed
1 long red chilli, sliced
⅓ cup salt-reduced chicken stock
2 tbsp. salt-reduced soy sauce
3 Wipe out pan. Heat remaining oil on medium. Add egg, swirling to coat base of pan.
Cook for 1-2 minutes, until set. Turn and cook for 1 minute. Slice onto a board, roll
up and thinly slice.
4 Add corn to pan. Cook for 2 minutes. Add carrot and snow peas. Cook for 1 minute.
Add garlic and chilli. Cook for 1 minute. Add noodles, stock and sauces. Stir-fry for
1-2 minutes, until heated through. Add coriander and omelette. Toss to combine.
5 Cut chicken in half lengthways. Top noodles with chicken and serve with lime
wedges.
2 tbsp. sweet chilli sauce
½ cup coriander leaves, plus extra
to serve
Lime wedges, to serve
Chicken, Spinach & Artichoke Pasta Bake
Dora Cassiani & Francesca Panunzio
Ingredients
Method
500gm packet rigatoni pasta
1 Preheat oven to 200 degrees. Spray a large baking dish with non-stick spray and
set aside.
1 batch Alfredo sauce (or 1 jar of
your favourite store-bought brand)
3 cups cooked chicken, roughly
chopped or shredded
2 Boil a large pot of water and season with 1 tablespoon of salt. Add pasta and cook
1 (10oz.) package frozen chopped
spinach
to the pasta. Stir to combine. Season to taste with additional salt and pepper if
1 (14oz.) can of water-packed
quartered artichoke hearts,
drained
8 oz. whole-milk mozzarella
cheese, shredded
½ cup Parmesan cheese, grated
Iodized salt
for 7 minutes. Drain and return back to large pot.
3 Add the sauce, chicken, spinach, artichokes, 1 teaspoon of salt, and black pepper
necessary.
4 Pour half of the Pasta into the bottom of baking dish. Top with half of the
mozzarella.
5 Top with remaining Pasta mixture and finish with the remaining mozzarella. Bake
until heated through and browned on top (about 30 minutes).
6 Serve with fresh salad and crusty bread and a glass of your best Shiraz.
½ tsp. fresh cracked pepper
29
Our recipe for wellbeing
Poultry
Chicken Bake
Jacqui Barwick
Serves 4
Ingredients
Method
2 x 400g cherry tomatoes halved
1 Place tomatoes, lemon, garlic and chicken in an overproof dish. Top with the
1 lemon quartered
6 cloves of peeled garlic
paprika and rosemary. Sprinkle with balsamic vinegar. Cover with bacon rashers
to seal the chicken.
2 chicken breasts, halved
2 Bake in moderate oven for 35 minutes.
1 tsp. of paprika
3 Serve with boiled potatoes and asparagus.
1 spring of rosemary
Balsamic vinegar
Healthy Crispy Chicken
Leika Takahashi
Ingredients
Method
240g chicken breast
1 Preheat oven 220 degrees.
½ cup plain flour
2 Cut chicken into 1cm-thick fillet.
½ egg
3 Season with salt and pepper.
90g plain corn flake (crushed)
4 Coat chicken in flour and shake off excess.
1tbs oil
5 Dip in egg and place on crashed corn flake to coat.
Salt and pepper for seasoning
6 Place on an oven plate.
7 Drizzle with oil, bake for 8-10 minutes.
8 Serve with your favourite sauce such as sweet chilli sauce, tomato sauce, lemon
juice or aioli.
Chicken with White Beans and Tomatoes
Linda Pozzi
Ingredients
Method
2 x 15.5 oz. cans of cannellini
beans, rinsed
1 Heat oven to 230 degrees. In a 22 x 33cm (or larger) baking dish, toss the beans
1 pint grape tomatoes
4 sprigs fresh thyme
4 sprigs fresh oregano, plus
leaves for garnish
2 garlic cloves, smashed
¼ tsp. crushed red pepper
2 tbsp. olive oil
and tomatoes with the thyme and oregano sprigs, garlic, red pepper, 1 tablespoon
of the oil, ½ teaspoon of salt, and ¼ teaspoon of black pepper.
2 Pat the chicken dry and place on top of the bean mixture, skin-side up. Rub with
the remaining tablespoon of oil; season with ½ teaspoon of salt and ¼ teaspoon of
black pepper.
3 Roast until the chicken is golden and cooked through, 35 to 45 minutes.
4 Sprinkle with the oregano leaves.
Salt and black pepper
8 bone-in, skin-on chicken thighs
30
Red Meat
31
Our recipe for wellbeing
Red Meat
Veal Ragout
Bianca Rebelos
Ingredients
Method
1L beef stock
1 In a large heavy based frypan that is oven safe and has a lid, add oil and coat veal
6 button mushrooms
Anchovies, cut finely
2 sticks celery, chopped
½ glass dry white wine
1 tsp. garlic, cut finely
1 onion, chopped
pieces in lots of flour, then brown. Leave excess flour in pan.
2 Remove sealed veal. Put garlic and anchovies in pan. Then put all above
vegetables in pan and cook for a couple of minutes.
3 Return veal to pan. Add 1L beef stock (I use Bonox or Continental stock pot beef)
and stir. Put lid on and bake in oven at 190 degrees for approx. 1 hour.
4 Serve with green beans and mashed potatoes with a little parsley on top of mash.
A few sprigs fresh thyme
1kg veal (cut into pieces like you
would for stroganoff)
Plain flour
Olive oil
Beef on a Bed of Greens
Wendy Wickens
Ingredients
Method
8-10 stalks of bok choy
1 Heat oil in wok, add bok choy and stir-fry for 2-3 minutes.
2 tbsp. of oil
2 Spoon over serving plate and keep warm.
4 cloves garlic, chopped
3 Remove any liquid from pan and add remaining oil and ingredients to the pan. Fry
500g oyster blade steak, thinly
sliced
4 spring onions, cut into 3cm
lengths
garlic and beef until well browned. Stir in all remaining ingredients and cook for 2
minutes.
4 Spoon over bok choy and enjoy.
2 tbsp. oyster sauce
½ cup water
1 tsp. sugar
Mini Quiches
Navneet Kaur
Ingredients
Method
3 eggs
1 Preheat your oven to 180 degrees.
4 rashers of bacon, diced
2 Lightly grease 2 patty cake pans (12 cup) with cooking spray or butter.
1 small onion or ½ large diced
onion
3 In a bowl, mix the eggs, bacon, onion, cheese, salt, pepper, cream and parsley with
2 tbsp. of tasty cheese, grated
4 Using an egg ring, or pastry cutter, cut circles out of the defrosted puff pastry and
Salt and pepper, to taste
Dash of thickened cream
Sprinkle of fresh or dried parsley
3-4 pre-made frozen puff pastry
squares
a fork until mixed together well.
place into the greased patty cake or muffin trays.
5 Spoon the mixture into the pastry.
6 Bake in the oven for 15 to 20 minutes or until golden brown.
32
Our recipe for wellbeing
Red Meat
Skinny Beef Lasagne
Kenneth Farrand
The pasta is replaced with sheets of blanched leeks so you can have all the flavour without the calorie count.
Ingredients
Method
2 large leeks, each about 300g
1 Trim the leeks until they are about the same width as your lasagne dish. Cut the
1 medium onion
2 celery sticks, trimmed
leeks lengthways through to the middle but no further.
2 Open out the leeks and remove five or six of the narrow leaves from the centre of
2 carrots, peeled
each leek. Thinly slice these inner leaves. Separate the larger leaves. These will be
500g lean minced beef
your ‘lasagne sheets’.
2 garlic cloves, peeled and
crushed
3 Finely chop half the onion and cut the other half into wedges. Thinly slice the
150g mushrooms, wiped and
chopped
4 Put minced beef in a large non-stick frying pan with the sliced leeks, chopped
2 tbsp. plain flour
150ml red wine
200ml beef stock, made with 1
beef stock cube
400g can of chopped tomatoes
2 tbsp. tomato purée
1 heaped tsp. dried oregano
2 bay leaves
500ml semi-skimmed milk
3 tbsp. cornflour
Freshly grated nutmeg, to taste
50g extra-mature cheddar, grated
25g parmesan, finely grated
3 medium vine tomatoes, sliced
Freshly ground black pepper
celery and dice the carrots.
onion, celery, carrots and garlic.
5 Place the pan over a medium-high heat and fry without added fat for about 10
minutes until lightly coloured. You’ll need to break up the mince with a couple of
wooden spatulas or spoons as it cooks.
6 Stir in the chopped mushrooms and cook for 2–3 minutes. The pan should look
fairly dry at this point.
7 Sprinkle over the plain flour and stir it thoroughly into the mince and vegetables.
Slowly stir in red wine and beef stock. Add the canned tomatoes, tomato purée and
dried oregano, then drop a bay leaf into the pan and bring it to a simmer. Season
8 with lots of freshly ground black pepper.
Turn down the heat slightly and leave the mince to simmer for 20–30 minutes until
rich and thick, stirring occasionally.
9 While the mince is cooking, put the onion wedges in a saucepan with the
remaining bay leaf. In a small bowl mix three tablespoons of the milk with the
cornflour.
33
Our recipe for wellbeing
Red Meat
10 Pour the rest of the milk into the pan with the onion wedges and set it over a low heat. Bring to a very gentle simmer and
cook for 2–3 minutes. Remove from the heat and leave the milk to infuse for 10 minutes.
11 Half fill a large saucepan with water and bring to a boil. Add the leek ‘lasagne’ and bring the water back to a boil.
12 Cook the leeks for 5 minutes or until very tender. It is important that the leeks are tender or the lasagne will be tricky to
cut later.
13 Drain in a colander under running water until cold. Drain on kitchen paper or a clean tea towel.
14 Preheat the oven to 200 degrees.
15 Remove the onion wedges and bay leaf from the infused milk with a slotted spoon, then return the pan to the heat. Give
the cornflour and milk mixture a good stir until it is smooth once more and pour it into the pan with the infused milk.
16 Bring to a simmer and cook for 5 minutes, stirring regularly until the sauce is smooth and thick.
17 Season the sauce with a good grating of nutmeg to taste and plenty of ground black pepper.
18 If the sauce is a little too thick to pour easily, whisk in a couple more tablespoons of milk.
19 Spoon a third of the mince mixture into a 2.5l lasagne dish. Top with a layer of blanched leeks. Repeat the layers twice
more, finishing with leeks. Pour the white sauce over the leeks and top with the sliced tomatoes. Mix the cheddar and
parmesan cheese and sprinkle all over the top. Bake for 30 minutes or until golden-brown and bubbling.
20 Divide into portions with your sharpest knife. Serve with a freshly dressed green salad.
34
Our recipe for wellbeing
Red Meat
Eggs Baked in Avocado with Bacon
Emily Westbury
I wanted to share one of my favourite go-to healthy recipes that is perfect for families and a great recipe to get your kids
involved when cooking. Make two and freeze one for later or store in portion sizes for lunches. It is full of protein, vegetables
and healthy carbs. It’s also gluten free, grain free and dairy free. I would recommend buying organic vegetables as well.
Ingredients
Method
4 rashers of bacon
1 Preheat your grill top or oven to maximum, then lay the bacon on the grill pan or a
1 ripe avocado
2 eggs
Salt and pepper
1 red chilli, finely sliced – remove
the seeds if you don’t like it spicy
baking tray and slide underneath. Grill for 3 minutes on each side for crispy bacon.
2 Meanwhile, cut your avocado in half; remove the seed and scoop out a generous
tablespoon from each half to create a hole big enough for the egg. Tip: don’t waste
the left over avocado, use it to make guacamole instead!
3 Crack an egg into each avocado half, season with a little salt and pepper, and place
on a microwaveable plate. Cook the eggs 30-second at a time for 2 minutes, this
should ensure firm whites, but runny yolks.
4 Serve up the baked eggs and avocado with the bacon and a scattering of chilli.
Tip:
To stop the avocados rocking on the plate, slice off a little bit underneath to
make a flat base.
35
Our recipe for wellbeing
Red Meat
Vegetable Slice with Bacon
Marilyn Spourdos
Ingredients
Method
1 cup grated zucchini
1 Sauté the onion, garlic, capsicum, mushrooms, bacon and carrot until softened,
1 grated carrot
I use a bit of coconut oil.
1 onion
2 Remove from the heat and add the rest of the ingredients.
2 cloves garlic
3 Pour into a lined oven dish so it’s about 2.5cm thick.
1 cup chopped mushrooms
4 Cook at 180 degrees for about 30 minutes. I use any leftover vegies, ham,
1 cup chopped bacon
sausages etc.
1 cup chopped fresh basil
1 chopped red capsicum
5 eggs
1 cup grated cheese (anything
leftover in the fridge)
1 cup brown rice flour
Sweet Potato Shepherd’s Pie
Olivia Wardell
Serves 3 to 4
Ingredients
Method
2 large sweet potatoes (the purple
variety has the most nutrition but
the golden variety is fine)
1 Grate and boil sweet potato for 30 minutes or until soft.
500g organic lamb mince (this
doesn’t have to be lean; the fat
with organic meat helps you
process all the goodness in the
pie!)
3 organic eggs
¾ cup broccoli and cauliflower
1 carrot, grated
½ baby peas
2 Meanwhile mix all other ingredients (except one egg) into a bowl and combine (the
fastest way to do this is to use your hands).
3 Put mixture into a non-stick loaf tray and press down so that the mixture is
moulded to the tray.
4 Cook at 180 degrees for 30 to 35 minutes.
5 Drain the sweet potato and mash, adding the last egg to bind the mash together.
6 Put the sweet potato mash on top of the semi-cooked mixture and use a fork to
‘rake’ the mash evenly across the top of the meat creating the pie lid.
7 Return to the oven for further 15 minutes. Then serve.
2 tsp. rosemary
1 tsp. garlic powder
Side options:
1 tsp. thyme
1 tsp. cumin
Add a rocket salad (rocket, lemon juice, zucchini spirals) if
1 tsp. oregano
you wanted a side for summer. Green beans would be an
1 tsp. pepper and salt
excellent choice as a warm side option.
36
Our recipe for wellbeing
Red Meat
Cauliflower Fried ‘Rice’ with Bacon
Annika Campbell
Ingredients
Method
1 head cauliflower
1 Cut the cauliflower into florets, discarding the tough inner core. Working in
8 slices of thick-sliced bacon or
ham, optional
2 large eggs
1 tbsp. minced ginger
3 cloves garlic, minced
2 carrots, diced (about 1 cup)
1 cup corn, fresh or frozen
½ cup peas, fresh or frozen
4 green onions, thinly sliced
¼ cup cashews, almonds or other
nut
2 to 3 tbsp. soy sauce
batches, pulse the cauliflower in a food processor until it breaks down into
rice-sized pieces. You should have 5 to 6 cups of cauliflower “rice.”
2 Cook the bacon in a 30cm skillet over medium heat until crispy. Transfer to a plate
lined with a paper towel to drain. Once cooled, roughly chop into pieces.
3 Drain off all but a teaspoon of bacon grease (or use 1 tsp. vegetable oil), reserving
the grease.
4 Place the pan back over medium-high heat. Whisk the eggs and pour them into
the skillet. Quickly scramble the eggs or make an omelette. Transfer the eggs to a
cutting board and roughly chop into pieces.
5 Wipe the skillet clean and warm 1 tablespoon of bacon grease or vegetable oil over
medium-high heat. Add the ginger and garlic, and sauté for about 30 seconds until
fragrant. Stir in the carrots and sauté for 2 minutes or until crisp-tender.
6 Stir in the corn, peas, and the cauliflower “rice” into the pan, mixing the ingredients
thoroughly.
7 Lower the heat to medium, cover pan, and cook until the cauliflower is tender (5-8
minutes).
8 Uncover and stir in the bacon, eggs, green onions, cashews and 2 tablespoons of
soy sauce. Add more soy sauce to taste.
9 Serve immediately.
37
Seafood
38
Our recipe for wellbeing
Seafood
Salmon, Broccolini & Pesto Quinoa (Gluten Free)
Vanessa Gare
Serves 4
This recipe can also be adapted for vegetarians by using vegetable stock and tofu.
Ingredients
Method
1 cup (200g) quinoa
1 Place quinoa and stock in a saucepan over medium heat. Bring to the boil, then
1 ½ cups (375ml) gluten-free
chicken stock
2 salmon fillets
2 tbsp. extra virgin olive oil
¼ cup (35g) pepitas (pumpkin
seeds)
1 tbsp. lemon juice
⅓ cup (90g) gluten-free pesto
1 bunch broccolini, trimmed,
blanched
cover and simmer for 15 minutes until tender. Remove from heat and stand,
covered, for 5 minutes, then fluff with a fork.
2 Meanwhile, place salmon in hot frypan with little oil. Cook until desired. Set aside.
3 Heat 1 tablespoon of oil in a small pan over high heat. Add pepitas and season,
then cook stirring for 1-2 minutes until golden.
4 Shred the salmon and toss in a large bowl with lemon juice and remaining 1
tablespoon of oil. Season, add the remaining ingredients and toss to combine.
5 Transfer to a platter and serve.
Coconut Fish Stew
Serena Silvestro
Ingredients
Method
2 tbsp. peanut oil
1 Heat the peanut oil in a flameproof casserole dish.
2 shallots, minced
2 Add shallots, garlic, onion, bell pepper, ginger and lemongrass.
2-3 medium garlic cloves, minced
3 Cook over a moderate heat for about 6 minutes or until vegetables are softened.
1 small onion, diced
4 Add the tomatoes and cook a further 3 minutes.
1 red bell pepper, seeded and
diced
5 Season the fish and add to the casserole along with the coconut milk and cilantro
1 tbsp. fresh ginger, minced
6 Cover and cook for 3 or 4 minutes.
1 stalk of lemongrass, tough
outer leaves discarded and stalk
smashed
3-4 tomatoes halved, seeded and
diced
leaves.
7 Discard the lemongrass.
8 Add lime juice and adjust seasoning.
9 Garnish with chopped cilantro and serve with steamed brown rice and thin lime
wedges.
Salt and pepper to taste
1 cup unsweetened coconut milk
12 cilantro leaves
1 tbsp. of chopped cilantro
4 whiting fillets cut into bite-sized
pieces
2 tbsp. fresh lime juice and thin
lime wedges
39
Our recipe for wellbeing
Seafood
Homemade Spring Rolls
Shawn Hassan
Ingredients
Method
20 sheets of spring roll pastry
1 Place all ingredients into bowl except for pastry and chilli sauce.
200g cooked prawns
2 Mix all ingredients together until well mixed.
1 cup shredded carrot
3 Layout 1 sheet of spring roll pastry in a diamond shape with corner facing you and
1 cup bean sprouts
1 cup baby corn cut up
½ cup spring onion
place 2 tablespoons of ingredients just up from the corner.
4 Then roll pastry sheet up with ingredients inside, place a little water on top corner
of pastry so that pastry sticks together.
1 tbsp. freshly diced ginger
5 Do this with rest of pastry and ingredients.
1 tbsp. freshly diced garlic
6 Place completed spring rolls on oven tray with baking paper. Spray each spring
Small bunch coriander diced
2 tbsp. soy sauce
roll with cooking spray and cook in preheated oven at 200 degrees for 20 minutes.
7 Remove from oven and serve with sweet chilli sauce on plate.
2 tbsp. sweet chilli sauce as
dipping sauce
Crispy Skin Salmon with Potato and Dill Salad
Yolla Nassour
Ingredients
Method
800g potatoes
1 Cook potatoes in a large saucepan of boiling salted water for 15 minutes, drain,
1 cup light sour cream
cool, peel and chop.
2 tbsp. lemon juice, plus wedges
to serve
2 Combine sour cream, lemon juice, onion and dill in a bowl. Add potato, season with
1 onion, thinly sliced
3 Place salmon with skin side up on a large plate. Drizzle with oil, sprinkle with salt
1 tbsp. finely chopped fresh dill
leaves
150g salmon fillets with skin on
2 tsp. olive oil
salt and pepper. Toss and mix.
and rub into skin.
4 Heat non-stick frying pan over medium heat. Add salmon with skin side down and
cook for 3 to 4 minutes or until skin is crisp. Turn and cook covered to your liking.
5 Serve salmon with lemon wedges and potato salad sprinkled with extra dill.
Mussels with Tomatoes
Danielle Scanlon
Ingredients
Method
1kg fresh mussels
1 Clean mussels.
1 punnet cherry tomatoes
2 Steam mussels and place the cooked mussel in half its shell.
1 cucumber
3 Allow to cool in fridge.
½ jar pickled onions
4 Finely chop cherry tomatoes, cucumber and pickled onion and place in a bowl.
Tabasco sauce (to taste)
Apple cider vinegar (to taste)
Add apple cider and tabasco sauce, just enough to cover ingredients. Place in the
fridge for an hour.
5 Spoon a generous amount of tomato, cucumber and onion mix over the mussels
and serve.
40
Our recipe for wellbeing
Seafood
Hototay
Michell Cabanela
Ingredients
250g pork (all-lean)
1 small chicken breast, de-boned
and cubed
6 prawns, head and tail cut,
peeled and deveined
100g pork liver, sliced
1 egg, scrambled or fried, sliced
thinly
100g sliced cabbage
50g cubed sayote
50g sliced carrots
1 medium white onion sliced
roundly
2 bunches cleaned baby bok choy
or Chinese pechay, end joint-stalk
cut
10ml. patis (fish sauce)
15ml. extra virgin olive oil
2g fine salt
2g ground black pepper
3ml. sesame oil
Method
Follow these instructions closely to achieve the perfect flavour.
1 Boil pork to tenderness in 500ml water and 2g of fine salt and 2g ground black
pepper. Once ready, remove from broth and cut into cubes. Broth will be used as
the main soup later.
2 Heat virgin olive oil in a frying pan. Once oil is hot, place chicken cubes and cook
through tossing until brown for about 5 to 8 minutes.
3 Add boiled lean pork, carrots and sayote to the frying pan. Sprinkle salt and pepper
to taste and stir for 5 minutes. By cooking them all together, the pork will add
flavour to the carrots and sayote.
4 Then, add onion, prawns and liver. Stir for 2 minutes and cook in low heat until soft.
5 Add ½ of patis and continue mixing well. The patis will add a salty and seafood
flavour to the mix.
6 Once it’s all cooked, set aside. Then, add the pork broth and bring to a boil.
7 Add cabbage and baby bok choy.
8 Pour remaining ½ of patis and cook vegetables in boiling broth for 15 seconds. Be
careful not to overcook green vegetables because they will lose colour and won’t
look as good in the presentation.
9 Pour into desired serving bowl, arrange vegetables and meat to your liking.
10 Scatter sliced scrambled egg and pour sesame oil.
Lentil & Prawn Cakes
Amos Maann
Makes 15 cakes
Ingredients
Method
15 small prawns
1 Soak lentils for 1 hour. Drain the water.
1 cup Lentils
2 Pulse the lentils without any water in a food processor or blender.
1 onion, finely chopped
3 Take all of the lentils into a bowl. Add the finely chopped curry leaves and onion.
Curry leaves, finely chopped
(optional)
Salt little less than 1 tsp. (or to
taste)
Oil for deep frying
Add salt and mix everything well.
4 Heat oil in pan for frying. Keep a bowl of water for dipping your hand.
5 When the oil is ready, keep it on low flame. Dip your fingers in the bowl of
water. Take a small walnut size portion of the mixture. Roll into a ball and add a little
prawn. Wet your fingers again and gently flatten the ball making sure it doesn’t
crack on the top or sides.
6 Gently slide it into the oil (low heat). Once done, flip them over and cook the other
side.
7 Drain on paper towel.
41
Our recipe for wellbeing
Seafood
Salmon Pasta
Helen Williams
Ingredients
Method
2 carrots, grated
1 Cook onions in a small amount of butter in the microwave until soft. Add grated
2 onions, finely chopped
100g baby spinach
carrots and microwave for 6 minutes. Put in a large frypan, add flour, stir gradually,
add milk, and stir till thickened.
410g red salmon
2 Add Dijon mustard and crumbled salmon. Then stir and cool.
2 tbsp. Dijon mustard
3 Meanwhile cook pasta in salted water. Cook baby spinach (chopped) and mix in
2 tbsp. flour
2 ½ cups milk
350g pasta (any)
with cooked, drained pasta.
4 Put pasta in greased casserole dish, ladle salmon mix on top. Add grated cheese
and cook in oven for 30 minutes. Serve with a garden salad.
100g grated cheese
42
Our recipe for wellbeing
Seafood
Seared Salmon Served with a Delicious
Tomato Chilli Salsa
Nino Goncalves
Serves 2
Ingredients
Method
2 x pieces of salmon (with or
without skin), seasoned with salt
and pepper and drizzled with
olive oil
1 Season the salmon with salt and pepper (you can leave it unseasoned if you prefer)
Salsa
2 x tomatoes, diced
1 x medium Lebanese cucumber,
diced
½ x red onion, diced
1 clove of garlic, minced
1 x medium red chilli, seeded and
diced
and rub with a little olive oil to coat and set aside.
2 Dice all of the salsa ingredients and combine in a bowl with the garlic, dill, lemon
juice, olive oil and season with salt and pepper. Mix thoroughly and place in the
fridge.
3 Heat a non-stick frying pan until quite hot and sear the salmon turning only once
placing the skin side down first. Cook to your liking, I prefer medium well so I cook
it for around 4 to 5 minutes on each side.
4 Place salmon on serving plate and serve with the salsa. The salsa dressing tastes
amazing with the salmon and is a perfect match to a crisp Sav Blanc if feeling a
little bit indulgent
½ x red capsicum, diced
Fresh dill to taste
Juice of one lemon
¼ cup extra virgin olive oil
Salt and pepper to taste
43
Our recipe for wellbeing
Seafood
Lemon and Herbs Fish with Wedges
Linda Pozzi
Ingredients
Method
750g medium Desiree potatoes
cut into wedges
1 Preheat oven to 200 degrees (180 degrees fan-forced). Line 2 large baking trays
¼ cup olive oil
2 Place potato wedges and 1 tablespoon of oil in a large bowl. Toss to combine.
300g frozen fish fillets, thawed
1 ½ cup fresh white breadcrumbs
2 tsp. finely grated lemon rind
2 tbsp. finely chopped fresh
flat-leaf parsley leaves
1 tbsp. finely chopped fresh mint
Lemon wedges, to serve
with baking paper.
Place on 1 prepared tray. Season with salt. Bake for 40 minutes or until golden and
crisp.
3 Meanwhile, pat fish dry with paper towel. Combine breadcrumbs, lemon rind,
parsley, mint and remaining oil in a bowl. Season with salt and pepper. Place fish,
in a single layer, on remaining prepared tray. Sprinkle ¼ cup breadcrumb mixture
over each fillet, pressing on lightly with fingertips.
4 Bake for 10 to 12 minutes or until fish is golden and cooked through. Serve fish
with wedges, vegetables and lemon.
Tuna & Quinoa Tabouleh
Gina Lambrusco
Serves 8
Ingredients
Method
1½-2 cups cooked quinoa
1 Place all ingredients in a bowl and mix until combined.
2 tomatoes
2 Add a large can of tuna. This is perfect for a light lunch.
2 cups chopped parsley
1 red onion finely chopped
4 spring onions finely chopped
2 med cucumbers diced small
Juice of 1 lemon
Drizzle of olive oil
1 can of tuna
Salt and pepper to taste
44
Our recipe for wellbeing
Seafood
Salmon Fillet with Mango and Chilli Sauce
Maree Fitzpatrick
Ingredients
Method
4 salmon steaks with skin on
1 Lightly coat salmon steak in rice bran oil.
Rice bran oil
2 Fry on medium heat for 6 minutes on the skin side. Turnover and cook for 1 minute
Sauce
3 tbsp. fish oil
on the other side.
3 Mix all sauce ingredients together and spoon over salmon steaks.
2 tbsp. lemon juice
1 tbsp. sweet chilli sauce
1 cup frozen mango pieces
(allowed to thaw)
Salmon Pasta Veggie Bake with Barramundi
Serves 8
Ingredients
Method
1 potato (white)
1 Slice vegetable approx. 0.5cm thick, toss with oil, salt and pepper.
1 onion
2 Spread ceramic baking tray with grape seed oil.
1 eggplant
3 When placing vegetable in the baking tray, put slightly on an angle.
2 carrots
4 Marinade barramundi fillets with grapeseed oil, lemon juice, zest salt and pepper.
1 zucchini
5 Once vegetables are placed on top of the baking tray, place the barramundi fillets
2 cloves of garlic
(add herbs, optional).
3 barramundi fillets
6 Put whole tray in backing bag.
Juice from one lemon
7 Place in over to bake for 45 minutes and after this time, take baking bag off and
Salt and pepper to taste
bake for a further 8 to10 minutes until golden.
Optional aromatic herbs
Grape seed oil
Prawn and Vegetable Stir Fry
Tania Taylor
Ingredients
Method
1 tbsp. vegetable oil
1 Heat oil in a wok or large frying pan on high. Cook garlic, chilli and ginger, stirring
1 tbsp. organic crushed garlic
for 30 seconds until fragrant.
1 tbsp. organic crushed ginger
2 Add prawns and stir fry for 2-3 minutes until opaque.
Chilli paste
3 Add pak choi mix and stir fry for 1-2 minutes, until wilted and prawns are cooked
400g raw peeled prawns, tails on
350g Asian baby pak choi stir fry
mix
through.
4 Serve with rice.
Jasmine rice to serve
45
Our recipe for wellbeing
Seafood
Pasta with Tuna, Currants and Chilli
Gayle Tan
Serves 4
Ingredients
Method
1 red onion
1 Put onion and red wine vinegar into a large bowl. Let it set for 10 minutes.
3 tbsp. red wine vinegar
2 Add everything, except pasta.
1 x 180g canned tuna, drained
3 Cook pasta and drain. Add tuna, mix and serve.
3 tbsp. olive oil
⅔ cup currants
⅔ cup roughly chopped toasted
almonds
½ cup Kalamata olives
1 cup finely chopped parsley
1 long fresh red chilli
Salt and pepper
160g dried spaghetti
46
Our recipe for wellbeing
Seafood
Mediterranean Tuna & Rice Frittata
Susan La Tours
Ingredients
Method
1½ cups cooked rice
1 Preheat oven to 200 degrees. Line a 19cm x 9cm loaf pan with non-stick baking
1 x 185g can of tuna in
springwater, drained and flaked
1 large zucchini, grated
⅓ cup semi dried tomato,
coarsely chopped
⅓ cup roasted red capsicum,
coarsely chopped
paper. Combine the rice, tuna, tomato, zucchini, capsicum, shallots and herbs and
75g of the feta in a large bowl.
2 Add eggs and stir until well combined. Season with salt and pepper. Spoon
mixture into the lined pan and smooth the surface. Sprinkle with remaining feta.
3 Bake for 20 to 25 minutes or until golden on top.
4 Set aside for 10 minutes to cool slightly before slicing.
3 tbsp. shallots, sliced
3 tbsp. chopped fresh basil
100g Danish feta, crumbled
3 eggs, lightly whisked
Salt and pepper to taste
Lentil and Tuna Veggie Patties
Ashleigh Chapple
A dish that is a high source of protein, filled with fresh ingredients, readily available and quick and easy to make.
Ingredients
Method
2 ripe tomatoes
1 Using a sharp knife, deseed the tomatoes and finely dice. Finely chop the red onion
1 small red onion
Small bunch of fresh coriander
400g canned lentils, drained
and fresh coriander.
2 Mix together the chopped onion, diced tomatoes, drained lentils and bread crumbs
in a large bowl. Add salt and pepper to season.
½ cup fresh bread crumbs
3 Flake the tuna with a fork and stir it into the onion, tomato and lentil mixture. Stir in
340g canned tuna in springwater,
drained
4 Whisk together the eggs, garlic, lemon juice, mustard, cumin and ground corian-
Salt and pepper
2 eggs
1 garlic clove, crushed
1 tbsp. lemon juice
1 tsp. wholegrain mustard
½ tsp. ground cumin
½ tsp. ground coriander
the fresh coriander and mix well.
der in a small bowl until thoroughly combined. Add to tuna mixture.
5 Divide into eight equal-sized portions and shape each portion into a patty.
6 Heat a non-stick frying pan over medium heat and cook the patties for 2-3 minutes
on each side.
7 Serve with fresh garden salad and beverage of choice.
Patties can also be rolled into bite-size balls. This is a family favourite and will be a
hit in your next party.
47
Our recipe for wellbeing
Seafood
Hoso’maki & Chirashi-zushi
David McKerr
Rolled sushi & sushi rice with topping.
Ingredients
Method
4 large sheets of toasted dried
(laver) Nori
1 Cut the fresh raw tuna in 4 strips of the same length as the Nori. Cut the cucumber
600g vinegared white sushi rice
(cooked)
2 Cut the Nori in half. Place the half Nori sheet on a bamboo rolling mat, with the
160g fresh tuna
160g cucumber
160g pickled giant white radish
strips
1 tsp. mixed Japanese
horseradish paste (wasabi)
20g pickled ginger slices
in quarters lengthwise, remove the seeds and cut into sticks.
shiny side down. Top the Nori with ½ cup of the sushi rice, spread evenly on the
sheet leaving a border of 1cm free on the inside of the sheet.
3 Take a little horseradish paste on your finger and spread it across the rice in the
centre. Place tuna across the centre of the horseradish and start to roll using the
bamboo mat, making sure the Nori sheet end goes under the rice. Roll the mat up
firmly and squeeze gently.
4 Remove the rolled Sushi from the mat, cut in half and then cut in three pieces with
a wet sharp knife. Repeat the same process with the filling of cucumber and again
with a filling of pickled radish.
5 Serve garnished with pickled ginger.
Sushi Rice with Topping
David McKerr
This dish is highly recommended for its flavour, presentation and high nutritional value.
Be well, think well and feel well!
Ingredients
Method
1kg cooked vinegared sushi rice
1 Mix the Sushi rice with dried fish.
1 tbsp. tiny dried fish
2 Put the mixture into a large lacquered square box tray and level or spread the rice
4 tbsp. finely shredded toasted
laver (Nori sheet)
3 Scatter with the seaweed and omelette and place all other sushi rolls in a
4 eggs, lightly beaten and fried as
an omelette and shredded
mixture over the inside of the base of the tray.
decorative pattern on top of the rice mixture for presentation of the sushi dish.
4 medium sized cooked prawns,
halved and open butterfly style
80g raw tuna, cut in strips
60g squid, blanched and cut in
strips
20g grilled eel
40g prawn flakes
4 tbsp. pickled ginger slices
4 tsp. light soy sauce
4 tsp. of mixed Japanese
horseradish (wasabi) paste.
48
Our recipe for wellbeing
Seafood
Grilled Fish and Vegetable Skewers with Barramundi
Samuel Walter
Serves 4 to 5
Ingredients
Method
900g barramundi, cut in 4cm
chunks
1 Whisk the marinade ingredients in a large bowl. Add fish and gently turn to coat.
1 red onion, cut in 2.5cm chunks
2 Prepare grill for direct cooking over medium-high heat (or preheat oven broiler)
1 large sweet red or yellow bell
pepper, cut in 2.5cm chunks
8 bamboo skewers, soaked in
water for at least 30 minutes or
metal skewers
Cover and refrigerate 1 hour.
Thread fish on skewers, alternating onion and peppers.
3 Grill over direct medium-high heat, turning, until fish is charred and just cooked
through, about 8 minutes. Arrange on a platter and garnish with parsley sprigs.
Marinade
¼ cup grated yellow onion, grated,
with juices
¼ cup soy sauce or tamari
¼ cup fresh lemon juice
2 tbsp. extra-virgin olive oil
2 tbsp. Dijon mustard
1 tsp. freshly ground black pepper
Quick Poached Salmon with Speedy Ratatouille
Helen Bruce
Serves 2
Ready in about 20 minutes.
Ingredients
Method
1 tbsp. coconut oil
1 Bring large saucepan of water to the boil, ready to poach the salmon.
1 small red onion
2 Meanwhile, melt coconut oil in large saucepan over a medium to high heat. Add
1 small zucchini cut into 1cm
pieces
onion, zucchini and eggplant and stir fry for 4 minutes until they are just starting to
1 small eggplant cut into 1cm
pieces
3 Drop in the thyme and stir for another minute, then squeeze in the tomato paste
1 sprig of thyme
1 tbsp. tomato paste
2 tbsp. balsamic vinegar
2x 250g skinless salmon fillets
soften and colour.
and mix to coat the vegetables. Keep stir frying, stirring constantly for about 45
seconds before pouring in the balsamic vinegar and 100ml of water. Bring to the
boil, then reduce to a simmer and let the ratatouille bubble away for about 10 minutes, or just until the vegetables are soft. If it seems to be getting too thick, add
another 50ml of water.
4 While vegetables are simmering away, slide the salmon fillets into boiling water.
Bring back to simmer, then cook fish for 10 minutes, or until just cooked through.
5 Using a slotted spoon, carefully lift the fish out of the water and drain well. Serve up
your yummy ratatouille topped with the juicy salmon.
49
Our recipe for wellbeing
Seafood
Fish Tacos
Kelly Sambell
Ingredients
Method
100g plain wholemeal flour
1 In a bowl, mix the flour and a pinch of sea salt with 60ml of water to form a dough.
2 ripe kiwi fruit
Knead for a couple of minutes, then put aside. Peel the kiwi fruit, cut in half and put
4 spring onions
into a large dry non-stick frying pan on a medium heat with the green halves of the
1 fresh jalapeño or green chilli
spring onions and the deseeded chilli.
1 bunch of fresh coriander (30g)
2 Lightly scald it all, turning every now and again, then place in a blender with half
2 limes
the coriander, the juice of 1 lime and a few shakes of chipotle Tabasco. Blitz until
Tabasco chipotle sauce
smooth, then taste and season to perfection. Very finely slice the red cabbage,
¼ small red cabbage (150g)
ideally on a mandolin slicer (use the guard!), scrunch with the remaining coriander
1 tbsp. red wine vinegar
½ an orange
leaves and the vinegar and orange juice, then season to taste.
3 To make your tacos, divide the dough into four balls and roll out each one thinly.
1 red or yellow capsicum
Cook each through in a non-stick pan for just 1 minute on each side until soft,
2 x 120g fillets of firm white fish,
such as haddock, skin on, scaled
and pin-boned, from sustainable
sources
turning when you see bubbles. Cover with a tea towel to keep warm.
Olive oil
2 tbsp. natural yoghurt
4 Slice up the whites of the spring onions. Deseed the capsicum and cut into 1cm
dice. Slice the fish into 2cm strips, then toss with the spring onion, capsicum and
1 tablespoon of oil. Return the pan you used for your tacos to a high heat and cook
the fish mixture for around 4 minutes, or until the fish is cooked through and lightly
golden.
5 Divide the yoghurt, fish and vegetables between your warm tacos.
6 Serve with dressed red cabbage, that killer salsa and add lime wedges for squeezing over, then devour!
50
Pizza
51
Our recipe for wellbeing
Pizza
Cauliflower Pizza with Pumpkin, Basil and Prosciutto
Georgie Macquire
r
Runne
Makes 4 small pizzas
up
Ingredients
Method
1 cauliflower
1 Process cauliflower in a food processor until very finely chopped (you’ll need 4
cups in total).
2 eggs lightly beaten
½ almond meal
2 cups low fat or lactose free
cheese (and a handful of extra
cheese for the top of the pizza)
Handful of diced pumpkin
Dried herbs
Tomato paste
4 slices of prosciutto
100g of fresh Ricotta cheese
Basil leaves
1 tsp. of Olive oil
2 Place in a microwave-safe bowl. Add 2 tablespoon of water. Cover bowl loosely
with plastic wrap. Microwave on HIGH (100%) for 8 minutes or until tender.
3 Transfer cauliflower to a large sieve. Drain, pressing cauliflower with the back of a
spoon to remove as much liquid as possible. Transfer cauliflower to a large bowl. .
4 Cool for 15 minutes.
5 Preheat oven to 200 to 220 degrees fan-forced. Line 2 large baking trays with
baking paper.
6 Add eggs, almond meal, pizza cheese and dried herbs to cauliflower. Season well
with salt and pepper. Stir to combine.
7 Divide mixture into 4 equal portions. Place 2 portions onto each prepared tray.
8 Flatten each portion to form a 15cm circle, making the sides a little thicker to form
the crust.
9 Bake bases for 15 minutes or until golden.
10 Meanwhile, heat oil in a large frying pan over medium-high heat. Cook pumpkin,
turning, for 10 to 12 minutes or until golden and tender.
11 Spread bases with tomato paste*. Sprinkle with extra pizza cheese. Top with
pumpkin, prosciutto and ricotta. Bake for 8 to 10 minutes or until cheese is melted.
12 Top with basil and serve immediately.
* Pasta sauce makes a great alternative to tomato paste and it’s lighter.
Cauliflower Pizza
Tania Taylor
Makes 2 pizzas
Ingredients
Method
800g cauliflower, trimmed and
chopped
1 Process cauliflower in food processor until finely chopped.
2 eggs, lightly whisked
2 tsp. dried oregano
1 ½ cups grated pizza cheese
blend
Olive oil cooking spray
½ cup passata
12 slices hot salami
1 small red onion
10 cherry tomatoes, halved
2 Transfer to a microwave safe bowl and cover. Microwave on high for 8 minutes or
until tender.
3 Drain off any liquid. Add egg, oregano and half the cheese and mix.
4 Preheat oven to 220 degrees. Line two 30cm pizza trays with baking paper.
5 Divide the cauliflower mixture in half and press one portion onto the tray. Spray
with olive oil and bake for 20 minutes or until golden.
6 Spread half the passata over the base and sprinkle with half of the remaining
cheese, salami, onion and tomatoes. Bake for 10 minutes.
7 Repeat for second pizza.
Baby rocket and basil leaves to
serve
52
Our recipe for wellbeing
Pizza
Grain-Free, Low Carb Cauliflower Pizza Crust
Annika Campbell
Ingredients
Method
Non-stick spray
1 Line a rimmed baking sheet with parchment paper, and preheat oven to
2½ cups cauliflower, grated
(about ½ a large head)
2 Grate the cauliflower using a box grater until you have two cups of cauliflower
1 large egg, lightly beaten
1¼ cups shredded part-skim
mozzarella cheese
2 tbsp. grated parmesan cheese
Kosher salt and freshly ground
black pepper
¼ cup tomato sauce
1 cup grape tomatoes, sliced in
half
215 degrees.
crumbles.
3 Place it in a large bowl and microwave for 7-8 minutes or until soft. Remove from
the microwave and let cool.
4 Mix in the egg, 1 cup of mozzarella, parmesan cheese, salt and pepper.
5 Once combined, pat into a 25cm round on prepared pizza pan. Spray lightly with
non-stick spray and bake for 10- 15 minutes, or until golden.
6 Top the pizza with the sauce, ¼ cup mozzarella, grape tomatoes, garlic, and red
pepper flakes.
2 cloves garlic, sliced
7 Bake in the oven until melted and bubbly for another 10 minutes.
¼ tsp. crushed red pepper flakes
8 Top with basil before serving.
Fresh basil leaves, optional
Cauliflower Crust Pizza
Fiona Ma
Ingredients
Method
⅓ head cauliflower (enough to
make 2 cups of cauliflower rice,
one medium head will usually
yield about 6 cups of rice)
1 Blend up cauliflower florets in a processor.
1 egg
½ cup parmesan cheese
¼ cup mozzarella
¼ tsp. salt
⅛ tsp. pepper
1 tsp. garlic
2 Steam cauliflower by placing in a microwave in a bowl (you don’t need to add water
or cover) and heat 7 to 8 minutes, stirring once. Allow to cool.
3 Preheat oven to 200 degrees.
4 Place 2 cups of cauliflower rice in the centre of a piece of cheesecloth or old dish
towel (make sure you use one you don’t care about as it will likely stretch out).
5 Create a ball with the rice inside of the cloth and ring out the water. Do not skip
this step because it can make or break your crust! You need to remove as much
moisture as possible, so continue squeezing until water stops coming out of cloth.
6 Transfer to a bowl and mix with all other ingredients.
7 Spread out dough on pizza pan, lined with baking paper and sprayed.
8 Bake for 9 to 12 minutes until firm and cooked through.
9 Remove from oven and add desired toppings.
10 Return to oven for another 5-7 minutes until cheese is melted.
53
Our recipe for wellbeing
Pizza
Healthy Mediterranean Pizza
Abbey Vawdrey
Ingredients
Method
Pizza base
1 Rice the cauliflower in a food processor then steam the rice in microwave for 7
1 cauliflower
1 egg
⅓ cup mozzarella cheese
1 tsp. of mixed herbs/
oregano
Hummus
Store-bought or homemade by
blending 1 can of chickpeas, 2
tsp. of tahini, 2 tsp. of lemon juice,
salt and pepper, and smoked
paprika to taste
Mediterranean lamb
minutes.
2 Then, place cauliflower in a cheesecloth or hand towel and squeeze out excess
liquid. Make sure all liquid is squeezed out!
3 Mix ingredients together and place dough on a baking sheet in the oven and bake
at 180 degrees for 15-20 minutes or until dough is cooked and golden. It needs to
be thin.
4 In the meantime, mix up the ingredients for the lamb and cook in a pan until strips
are cooked through.
5 Once cooked, place hummus on the base and then top with lamb strips, chopped
red onion, chopped Kalamata olives and diced red capsicum. Top with generous
spoonful of homemade tzatziki.
Lamb or chicken strips
1 tsp. Oregano
1 tsp. olive oil
Salt and pepper
Juice from one lemon
1 clove of garlic (or more) Homemade tzatziki
½ cucumber
Salt and pepper
Lemon juice to taste
½ cup plain or Greek yoghurt
¼ tsp. of minced garlic (or more)
Topping
½ red onion
100 g Kalamata olives
½ red capsicum
54
Soup
55
Our recipe for wellbeing
Soup
Lentil Soup
Doxoula Phillips
Ingredients
Method
200g brown lentils
1 In a 20cm saucepan cook washed lentils with a litre of cold water for 20 minutes.
100g risoni
2 Wash cooked lentils and bring back to boil with a litre of fresh cold water. Cook
2 medium carrots
2 sticks of celery
1 small brown onion
for further 10 minutes.
3 Add diced carrots, chopped celery and onion in cooked lentils. Add water if
necessary.
1 vegetable stock cube ‘Massel’
4 Add risoni, tomato paste, stock cube and stir well.
2 lemons
5 Simmer soup for further 10 minutes until vegetables and risoni are cooked well
Olive oil
and soup has thickened.
3 tsp. of tomato paste
6 Stir in juice of ½ lemon.
Salt optional
7 Stir soup occasionally with a wooden spoon to prevent sticking to the bottom of
Pepper
the pot.
8 Serve with a drizzle of olive oil, pepper and a squeeze of lemon. Eat with a slice of
fresh bread.
Red Pepper & Smoked Paprika Soup with Basil Oil
& Vegetable Crips
Kathryn Toulis
Ingredients
Method
300g baby plum tomatoes (as ripe
and red as you can find)
1 Preheat oven to 180 degrees.
Extra virgin olive oil
Sea salt and freshly ground black
pepper
2 red onions, chopped
2 red chillies, seeded and finely
chopped
3 garlic cloves, finely chopped
4 red (bell) peppers, seeded and
chopped
1 sweet potato, peeled and
chopped into cubes
700ml/3 cups vegetable stock/
broth
2 tsp. sweet smoked paprika
8-10 fresh basil leaves
Vegetable crisps/chips (e.g.
parsnip, sweet potato or beetroot)
2 Toss the tomatoes in a little oil and salt on a baking sheet. Roast in the preheated
oven for about 15 minutes or until they have shrivelled up a bit and the skins have
popped open.
3 Heat 3 tablespoon of oil in a heavy-based saucepan over low heat, add the
onions, chillies and garlic and sweat out until the onions are translucent.
4 Add 2 pinches of salt. Add the bell peppers and potato and cook over
low-medium heat for a further 20 minutes or until the vegetables have softened.
5 Add the roasted tomatoes and all the juices and the vegetable stock/broth. Bring
to a boil and simmer for 10 minutes or until all the vegetables are completely soft.
6 Using a food processor or blender, liquidise the soup until smooth. Return to
the pan and add the paprika. Season to taste – it will need more salt and some
pepper.
7 Finely chop the basil and mix together with a tablespoon of olive oil.
8 Serve the soup into bowls, then swirl with a spoon some of the basil oil over the
top and lightly place a few vegetable crisps/chips in the middle of the soup. Serve
immediately.
56
Our recipe for wellbeing
Soup
Chunky Chicken and Vegetable Soup
Natalie James
I think this recipe is especially healthy as there are lots of vegies, with only a tiny bit of oil required to fry in the beginning.
The best thing is that it’s all in one pot, hence minimal washing up is required and the kids love it!
Ingredients
Method
1 small Leek
1 Thinly slice all vegetables. With a little olive oil, fry leek, carrot and zucchini for 2
2 carrots
minutes. Add water and return to boil. Add pasta, stir well, bring to boil and cook
1 zucchini
for about 5 minutes.
1 stick celery
2 Add cauliflower/broccoli and boil for 3 minutes.
2 cups broccoli or cauliflower or
both
3 Add chicken pieces and stir well. Keep soup hot for 5 minutes to allow the small
2 chicken stock cubes
4 Season soup with parsley and a little pepper before serving.
6 cups boiled water
chicken pieces to cook, but avoid boiling as the chicken will become tough.
1 cup pasta (e.g. Butterfly,
Springs)
400g chicken thighs, chopped
1 tbsp. chopped parsley
Freshly ground black pepper
Soup
Heather Oosthuizen
Ingredients
Method
1 diced onion
1 Now this is where you can get creative and season to your liking. If you like spicy
1 diced tomato
1 whole red capsicum sliced
1 whole green capsicum sliced
5 carrots chopped
food, add some fresh chilli or some crushed garlic if you need an immune
booster.
2 Add all ingredients into a pressure cooker along with 2 litres of natural chicken
stock and let it cook for about 1 and a half hours.
1 sweet potato chopped into
squares
4 potatoes chopped into squares
Handful of green beans
6 pieces of boneless chicken
thighs seasoned with pink
Himalayan salt
57
Our recipe for wellbeing
Soup
Chana Masala - Chickpea Curry with Red Bell Pepper
Matika Cook
Serves 2 to 4
Ingredients
Method
1 tsp. oil
1 In a pressure cooker or deep pan, add oil and heat on medium.
½ red bell pepper chopped small
2 Add red bell pepper and cook until lightly brown on the edges.
1 inch ginger chopped (can be
substituted with ginger paste)
3 Add in the ginger and garlic then cook for a minute.
5-6 cloves of garlic peeled and
chopped (can be substituted with
garlic paste)
5 Add in the tomatoes and cook on medium low, partially covered with occasional
1 tsp. lemon juice
½ tsp. cumin powder
¼ tsp. turmeric powder
Pinch of asafoetida (hing) –
optional
1 tsp. chana masala spice blend
or garam masala
3 medium tomatoes, chopped
small
4 Add in the spices, asafoetida, and chana masala blend and mix well.
stirring till tomatoes are tender and mushy. (10-15 minutes)
6 Mash the tomatoes lightly, and then add the cooked chickpeas, black pepper and
salt and 1½ cups water.
7 Pressure cook for 2 whistles or cover and cook at low-medium heat, until chickpeas are easily mash-able. Add more water if needed.
8 Let the pressure cooker release pressure by itself (5 minutes). Adjust salt. Add
more chana masala blend and chilli powder/black pepper to taste. Mix well.
9 Serve hot topped with chopped onions, lemon wedges, cilantro and Roti’s/
Naans/Basmati Rice/quinoa or in a bowl of soup.
1 can of garbanzo beans or
chickpeas, washed and drained
or 1 cup dry chickpeas soaked
overnight and pressure cooked
for 4-5 whistles, or cooked in slow
cooker
¾ tsp. salt or to taste
¼ tsp. black pepper
Meaty Chicken Soup
Kathy Sherwood
Ingredients
Method
4 chicken legs backs attached
1 Put chicken into 5-7l slow cooker.
2½ cups chopped onions
2 Add next 3 ingredients, 2l water and generous sprinkle of salt and pepper. Cook
1 cup chopped celery with leaves
included
1 sprig fresh rosemary
1½ cups chopped carrot
covered on low for 6 hours or on high for 3 hours.
3 Add carrot then cook covered on high for 2 hours until chicken and carrot are
tender.
4 Remove and discard rosemary.
5 Transfer chicken and bones to cutting board let stand until cool to handle.
6 Remove chicken from bones and discard the bones.
7 Roughly chop chicken. Skin and discard fat from broth.
8 Sprinkle generously with salt and pepper and stir.
58
Salad
59
Our recipe for wellbeing
Salad
Mango, Avocado & Macadamia Nut Salad
Ligia Fernandes
Serves 4
Preparation time 10mins.
Ingredients
Method
Chilli lime dressing
1 Place all ingredients in a bowl and gently toss together to mix.
4 cups rocket, washed
2 You can add meat or seafood.
2 mangoes, peeled and diced
½ cup macadamia nuts, raw or
roasted, halved
Mediterranean Grain Salad with Honey Cumin Labne
Maria Bayada
Ingredients
Method
¼ cup brown rice
1 Cook rice and lentils separately in large saucepans of boiling water for 25
½ cup French- style green lentils
½ cup red or white quinoa
1 cup water
minutes or until tender. Then drain and rinse well.
2 Place quinoa in a small saucepan with water; bring to the boil. Reduce heat to low
and simmer covered for 10 minutes or until tender. Drain.
1 small red onion, chopped finely
3 Combine rice, lentils and quinoa in a large bowl. Add onion seeds, pine nuts,
2 tbsp. pepitas (pumpkin seeds),
toasted
4 Stir cumin seeds into labne in a small bowl.
2 tbsp. sunflower seeds, toasted
2 tbsp. pine nuts, roasted
2 tbsp. baby salted capers, rinsed
capers, currants, herbs, juice, and oil; stir until combined.
5 Serve salad on plates or a large platter; top with a spoonful of labne, drizzle with
honey and scatter with almonds.
½ cup currants
1 cup firmly packed fresh flat-leaf
parsley leaves
1 cup firmly packed fresh
coriander (cilantro) leaves
¼ cup lemon juice
⅓ cup olive oil
1 tsp. cumin seeds, toasted
1 cup labne
2 tbsp. honey
½ cup flaked almonds roasted
60
Our recipe for wellbeing
Salad
Caribbean Allspice Salad with Pumpkin
& Black Beans
Ron Rowland
Ingredients
Method
Salad
1 Add the pumpkin to a pan of boiling water and cook for about 10 minutes or until
350g pumpkin, skin left on but
deseeded, chopped into 2cm
cubes
1 tbsp. olive oil
1 large red onion - peeled and
finely chopped
½ scotch bonnet chilli, deseeded
and finely chopped
tender. Drain, rinse with cold water and set aside.
2 Heat the oil in a flameproof casserole over medium heat. Add the onion, Scotch
bonnet and pumpkin and sauté until the pumpkin starts to brown and caramelise.
3 Transfer to a large serving platter. Mix in the beans, rice, red pepper, chives and
spring onions.
4 In a jug, mix together all the ingredients for the dressing, then pour over the salad
and serve.
1 x 400g tin of black beans,
drained and rinsed
300g cold cooked brown or white
rice
1 red pepper, deseeded and cut
into cubes
1 tbsp. freshly snipped chives
1-2 spring onions, trimmed and
chopped
Dressing
Leaves from 10 sprigs of fresh
thyme
Juice of 2 limes
2 tbsp. extra virgin olive oil
1 tsp. ground allspice
Salt to taste
Green Beans and Tapenade Pasta Salad
Rachel Bergin
It is the perfect twist to the traditional salad and is a healthy, fresh alternative!
Ingredients
Method
Fresh basil to taste
1 Boil the potato until firm.
Olive tapenade
2 Cook pasta.
1 potato
3 Chop the basil and green beans.
200gr pasta
4 Mix it all together with the caper berries and squeeze fresh lime over the salad.
50 gr green beans
Caper berries to taste
Hint of lime
61
Our recipe for wellbeing
Salad
Rice Salad
William Carlson-Jones
Serves 4
Ingredients
Method (Non-Thermomix)
2 eggs
1 Place 2 eggs in saucepan full of boiling hot water. Place chopped zucchini, carrot
280g zucchini, cut into small
cubes
120g carrots, cut into small cubes
100g frozen green peas
1200g water
1 tsp. salt plus extra to taste
250g brown rice
185g canned tuna in oil, drained,
broken into pieces
100g pitted black or green olives,
whole or cut into halves
100g pickled cucumbers, cut into
slices
1 sprig fresh mint, leaves only
1 tbsp. extra virgin olive oil
1-2 tsp. vinegar or lemon juice
(optional)
6 cherry tomatoes, cut into halves
or quarters
and frozen peas onto tray or into steamer saucepan. Cook for 20 minutes until
eggs are hard boiled and vegetables steamed.
2 Cook brown rice for time required as indicated on packet in available appliance
(i.e. rice cooker, saucepan).
3 Rinse cooked rice under cold water to seize further cooking of rice.
4 Pour rice into a large serving bowl, add cooked vegetables, tuna, olives, pickled
cucumbers and mint leaves. Add extra virgin olive oil and vinegar or lemon juice
(if using), combine and add seasoning.
5 Peel boiled eggs and cut into slices. Garnish salad with sliced eggs and tomatoes
and serve at room temperature or chilled.
Method (Thermomix)
1 Place eggs into Varoma dish and place zucchini, carrots and frozen green peas
into Varoma tray. Set aside.
2 Place water and salt into mixing bowl, insert simmering basket and weigh brown
rice into it. Mix rice with spatula to wet all grains for even cooking. Place Varoma
into position and steam for 21 minutes/Varoma/speed 2.
3 Set Varoma aside and allow eggs and vegetables to cool. Insert measuring cup
and continue to cook rice a further 15-20 minutes/100 degrees/speed.
4 Quickly rinse rice in simmering basket under cold water to stop cooking, then set
aside to drain.
5 Pour rice into a large serving bowl, add reserved cooked vegetables, tuna, olives,
pickled cucumbers and mint leaves. Add extra virgin olive oil and vinegar or lemon juice (if using), combine and adjust seasoning.
6 Peel boiled eggs and cut into slices. Garnish salad with sliced eggs and tomatoes. Serve at room temperature or chilled.
Tip:
Substitute mint with parsley. Add other ingredients to taste
(e.g. corn kernels, feta cheese, dried cranberries, fresh dill,
fresh coriander, cashew nuts, and flaked almonds).
62
Our recipe for wellbeing
Wild Salad
Salad
r
Runne
Tunya Bollaan
up
A quick and easy healthy salad to take to your shift. With minimal washing or cleaning up required, a preparation time of only
15 minutes and readily available ingredients, this is a perfect, balanced and highly nutritional recipe.
Ingredients
Method
¼ head of cauliflower
1 Place cauliflower in food processor for 3-5 seconds, buzz to achieve a crumble
¼ white cabbage
2 medium carrots
1 stick of celery
constancy. Empty in a deep bowl.
2 Place sliced cabbage in food processor and buzz for 5-8 seconds to achieve a
finer cabbage constancy. Add to cauliflower.
2 handfuls of mung beans
3 Chop your stick of celery finely and add to bowl.
3 tbsp. of currants
4 Grate your peeled carrots and add to bowl.
3 tbsp. of sunflower seeds
5 Now add your mung beans, currants/coconut and all the spices and toss thor-
3 tbsp. of shredded coconut
3 tbsp. of chopped parsley
1 tsp. of cumin
oughly.
6 Divide amongst 4 airtight plastic containers and store in fridge ready to take to
work. Enjoy!
1 tsp. of cinnamon
1 tsp. of turmeric
½ tsp. salt
2 tbsp. of olive oil
Zucchini Ribbons with Ricotta & Pine Nuts
Emma Isaac
Ingredients
Method
6 zucchini
1 Use a mandolin slicer (or vegetable peeler) to finely shred the zucchini into
1 tbsp. extra-virgin olive oil
ribbons.
2 garlic cloves, finely sliced
2 Transfer to a large bowl.
½ tsp. dried chilli flakes
3 Heat olive oil in a small frying pan.
1 lemon rind, finely grated, juiced
4 Add garlic and chilli and cook for 1 minute or until golden.
½ cup pine nuts, toasted
5 Remove from heat. Add 1 tablespoon of lemon juice, 1 tsp. rind and the pine nuts.
½ cup shredded basil
Swirl pan to combine.
¼ cup chopped flat-leaf parsley
6 Pour mixture over zucchini in bowl. Add the basil and parsley.
Low-fat ricotta, lemon wedge and
shaved parmesan
7 Season well with salt and pepper. Toss to combine.
8 Divide zucchini between plates and top with ricotta and parmesan.
9 Serve with lemon wedges.
63
Our recipe for wellbeing
Salad
Jac’s Homemade Tabouleh
Debbie Nicholson
Ingredients
Method
1 cup burghul or cracked wheat
1 Bring burghul to the boil with water.
2-3 cups water
2 Simmer for 2-3 minutes. Remove from heat.
¼ cup chopped spring onions
3 Line a sieve with a clean tea towel, pour in the burghul. Squeeze tea towel to
¼ cup lemon juice
¼ cup olive oil
½ - 1 cup chopped parsley
remove excess water.
4 Put burghul in a bowl with remaining ingredients. Toss to mix and season with salt
and pepper. Serve in a bowl lined with lettuce leaves.
½ cup chopped mint
1-2 cups of finely cubed tomato
Mixed lettuce leaves
Salt and pepper to taste
Asian Salad with Avocado and Salmon
Tania Taylor
Ingredients
Method
1 Lebanese cucumber
1 Halve cucumber and slice. Coarsely grate carrot and combine in a bowl with
1 carrot, peeled and grated
cucumber, cabbage, spring onion, coriander and mint.
¼ red cabbage, shredded
2 Halve the avocado, remove stone and slice. Add to the salad with the salmon.
1 spring onion, sliced
3 Whisk lime rind and juice, fish sauce, brown sugar and chilli together until the
¼ cup coriander leaves
sugar is dissolved. Pour over salad and toss to combine.
¼ cup mint leaves
1 avocado
210g tin of salmon, drained and
flaked
Finely grated rind and juice of 1
lime
3 tbsp. fish sauce
2 tsp. brown sugar
1 red chilli, deseeded and
chopped
Mediterranean Salad
Sonia Veloski
Ingredients
Method
1 telegraph cucumber, peeled
1 Slice cucumber vertically in 4, then slice.
4 truss tomatoes
2 Cut tomatoes roughly in approximate 2cm pieces. Cut onion in the wedges
1 red onion
3 Add salt and a drizzle of olive oil and mix well.
Olive oil
4 Grate the feta over the top. Serve.
Salt
150g Danish feta cheese
64
Our recipe for wellbeing
Salad
Roasted Pumpkin and Hazelnut Salad
Wendy Wickens
Ingredients
Method
800g pumpkin, peeled and cut
into 2cm cubes
1 Preheat oven to 200 degrees.
1 red onion, quartered
2 tbsp. olive oil
Sea salt
Freshly ground black pepper
1 tbsp. lemon juice
4 cups of baby spinach leaves
¾ cup hazelnuts, roasted and
finely chopped
2 Put pumpkin and onion in a large baking dish, drizzle with oil. Season with salt
and pepper and toss well. Roast for 40 minutes until golden brown. Leave to cool
to warm room temperature.
3 Meanwhile, make dressing by combining oil and lemon juice in a small bowl. Tip
roasted pumpkin and onion into a large bowl and add spinach, hazelnuts and
dressing.
4 Toss and serve.
Rosemary Lamb Greek Kebabs and Greek Salad
Alexis Psaltis
Ingredients
Method
8-15 stalks of fresh rosemary
1 Remove leaves from bottom two-thirds of each rosemary stalk and trim.
800g lamb fillets, cut into 3cm
pieces
2 Thread lamb onto rosemary skewers.
3 cloves garlic, crushed
4 For the Greek salad, combine ingredients into a large bowl.
2 tbsp. olive oil
2 tsp. finely grated lemon rind
Greek salad
375g baby tomatoes, chopped
3 Brush kebabs with combined garlic, olive oil and rind. Refrigerate until required.
5 Cook kebabs on a heated grill plate for 10 minutes, turning and brushing with
remaining garlic mixture until cooked.
6 Serve kebabs with Greek Salad.
2 Lebanese cucumbers, chopped
1 red pepper, chopped
1 red onion, finely sliced
¼ cup pitted black olives
200g feta, crumbled
2 tsp. small, fresh oregano leaves
¼ cup extra virgin olive oil
2 tbsp. red wine vinegar
1 tbsp. pomegranate seeds
65
Our recipe for wellbeing
Salad
Layered Garden Salad
Lyn Rowland
Serves 6-8
Ingredients
Method
½ lettuce
1 Shred lettuce coarsely, place in glass salad bowl.
250g (2 cups) of frozen peas
2 Sprinkle uncooked frozen peas over lettuce, push eggs with sieve and combine
2 hard-boiled eggs
250g mushrooms
125g tasty cheese
with finely sliced mushrooms spread over peas, top with grated cheese.
3 Combine mayonnaise, sour cream, mustard, lemon juice and shallots, pour over
cheese.
1 cup mayonnaise
4 Cover, refrigerate for several hours or overnight.
2 tbsp. sour cream
5 Chop bacon finely, fry in pan until crisp; drain.
2 tsp. French mustard
6 Top with tomato wedges, bacon and parsley just before serving.
1 tbsp. lemon juice
6 shallots
1 tomato
4 rashers of bacon
2 tbsp. chopped parsley
Prawn Summer Salad
Gabriela Iturrizaga
A very delicious, easy to make salad full of nutrients and protein.
Ingredients
Method
½kg of peeled prawns
1 Mix all ingredients in a big bowl, add olive oil, salt and pepper.
1 cup couscous (boiled)
2 Sprinkle the mixed herbs, then squeeze the lemon on top and serve.
200g of tofu (diced)
1 avocado in slices
3 big leafs of lettuce (chopped)
1 cup corn kernels
½ a lemon
1 tsp. mixed herbs
66
Our recipe for wellbeing
Salad
Cypriot Salad
Sue Clarke
Ingredients
Method
1 cup freekeh (brown rice or
cracked wheat or a combination
of all)
1 Mix all ingredients together with the vinaigrette.
2 Serve with Greek yoghurt.
2 tbsp. each of toasted pumpkin
seeds, sunflower seeds, slivered
almonds and pine nuts
1 bunch coriander and ½ bunch
parsley, washed and chopped
½ red onion finely chopped
1 Tin of lentils, drained
2 tbsp. baby capers
½ cup currants
Seeds from a pomegranate
Vinaigrette
3 tbsp. extra virgin olive oil
1 tbsp. honey
1 tbsp. red wine vinegar
Chinese Chicken Salad
Kim Schuster
Ingredients
Method
2 cups shredded cos lettuce
1 In a large bowl, combine all the salad ingredients.
1 cup shredded cabbage
2 In a small bowl, combine all dressing ingredients and whisk thoroughly.
2 spring onions, finely chopped
3 Toss the salad with the dressing or leave the dressing on the side.
1 large carrot, shredded or finely
chopped
4 Sprinkle with peanuts.
1 handful of coriander, chopped
½ avocado, pitted and chopped
2 cups shredded chicken
¼ cup peanuts, chopped for
serving
Light sesame ginger dressing
3 tbsp. of sesame oil
1 tsp. soy sauce
3 tbsp. rice vinegar
1 tbsp. honey
1 tbsp. toasted sesame seeds
4cm piece of fresh ginger peeled
and minced
67
Our recipe for wellbeing
Salad
Heatly Prawns Salad Recipe
Helen Burns
Serves 2
Despite having a few different ingredients, this is actually a very simple salad to put together and thanks to the prawns it is
high in protein!
Ingredients
Method
200g prawns
1 Pre heat oven to 200 degrees and line a baking tray with baking paper.
3 cups raw baby spinach
2 Cut cauliflower into florets approx. 2-3cm in length, place on tray and cook for 10
1 red capsicum diced
1 Lebanese cucumber diced
to 15 minutes or until crispy.
3 In a wok heat coconut oil then add garlic, lemon zest and chilli flakes. You can
300g cauliflower
also add a small pinch of salt to stop the garlic from burning. Then add prawns
2 tbsp. pine nuts
and cook until garlic and chilli have caramelised and created a crust on the
6 cloves crushed garlic
Zest from 1 lemon
1 tsp. chilli flakes
1 tbsp. coconut oil
Fresh coriander to serve
prawns (approx. 10 minutes depending on whether prawns are frozen or thawed).
4 Whilst prawns are cooking place baby spinach in a serving bowl and add
capsicum and cucumber.
5 Roast pine nuts by placing them in a dry frying pan on a medium to high heat,
these nuts cook very quickly so be sure to keep an eye on them. Once roasted
add them to the salad.
6 Finish by placing cooked prawns and roasted cauliflower on top of salad and
garnish with fresh coriander.
Sweet Potato and Avocado Salad
Natalie Souness
Ingredients
Method
1 large sweet potato
1 Cut sweet potato into thick strips and Roma tomatoes into quarters. Roast in a
1 avocado
moderate oven until cooked through or golden.
2 Roma tomatoes
2 Cut up the avocado into bite size pieces.
1 small bag of baby spinach
3 Wash the baby spinach and place in a service dish. Place the sweet potato,
50g of pine nuts
tomatoes and avocado over the top. Toast the pine nuts until golden in a frying
pan and sprinkle over the salad.
4 To make the dressing combine equal parts of olive oil, vinegar and honey in a jar
and shake until combined. Pour over the salad and serve.
68
Our recipe for wellbeing
Salad
Sweetcorn, Black Rice & Chia Salad
Simon Lai
Serves 4
Ingredients
Method
1 cup black rice
1 Cook rice according to the directions in the package. Then rinse under cold water
2 cobs of sweetcorn
1 x 250g punnet cherry tomatoes,
halved
4 spring onions, trimmed and
finely sliced
1 large handful flat leaf parsley
1 large handful mint
1 ½ tbsp. chia seeds, plus extra to
garnish
Finely grated zest and juice of a
large lime
and drain. Set aside.
2 Cook corn in a saucepan of boiling water for 2-3 minutes. Then remove them and
shake off excess water and place each cob on a gas burner on medium heat for
1-2 minutes, turning often or until blackened. Leave to cool.
3 Stand on one end on a board and using a sharp knife, slide off all the kernels and
place them in a large bowl. Set aside to cool completely.
4 Then add the tomatoes, spring onion, herbs and chia seeds.
5 Whisk together the lime zest, juice and virgin olive oil in a small bowl and season
to taste. Pour over the salad and gently toss to coat.
6 Serve garnished with extra chia seeds.
1 tbsp. extra virgin oil
Salt and pepper
Tangy Chickpea Salad
Ros Freeman
Serves 6
Ingredients
Method
800g chickpeas, rinsed and
drained
1 Combine dressing ingredients into jar and shake well.
4 tomatoes, finely cubed
3 Pour salad dressing over.
Telegraph cucumber, finely cubed
½ cup continental parsley,
chopped
½ cup coriander, finely chopped
½ cup mint, finely chopped
2 Mix salad ingredients together.
For a healthier alternative use 1 cup dried chickpeas, soaked overnight.
Add to boiling water with a pinch of salt and boil until tender.
Drain and cool before adding to the salad mix.
Dressing
2 Cloves of garlic, crushed
2 Spring onions, finely chopped
75ml olive oil
75ml lemon juice
½ tsp. cumin
½ tsp. smoky paprika
69
Our recipe for wellbeing
Salad
Rocket and Roast Pumpkin Salad
Deborah Cowell
Serves 2
Ingredients
Packet of rocket
Roast pumpkin or sweet potato
(chopped into small cubes toss in
a little olive oil then roast in oven)
1 pita bread or use the minis (split
and dried in the oven then broken
into pieces)
Method
1 Add all ingredients to a bowl and gently toss together, saving some almonds for a
garnish with Italian parsley.
Tip: I keep roasted pumpkin or sweet potato in small cubes all the time in the fridge
and use as required for salads, pastas and risottos.
Half red onion (chopped or thinly
sliced) - optional
8-10 cherry tomatoes
Parmesan (shaved) serving to
your liking
Roasted almonds (dry roasted in
oven then roughly crushed or use
sliced almonds or pine nuts)
Dressing
Deli style creamy roasted garlic
or you could use your favourite
dressing
Salmon and Fennel Salad
Jenette Harvey
Ingredients
Method
½ kg of salmon fillets
1 Crush garlic and mix with a little olive oil. Spread over salmon fillets and place in a
Olive oil
baking tray. Add chopped fennel. Cook for 20 minutes on 180 degrees.
Lettuce (of your choice but I like
baby cos)
2 When cooked place in the fridge to cool. Once cold pull salmon apart and set aside.
Bunch of fennel
4 Arrange salmon, fennel and salad mixture on a large platter.
½ punnet of cherry tomatoes
1 Lebanese cucumber
3 Toss lettuce, tomatoes, cucumber in a large bowl.
5 Sprinkle with dill and drizzle with mayonnaise.
Mayonnaise
2 cloves of garlic
1 small bunch of dill
70
Our recipe for wellbeing
Salad
Barbecued Pork and Mango Salad
Kathy Sherwood
Ingredients
Method
454g pork tenderloin trimmed
of fat
1 For the Dressing, combine all 4 ingredients in small bowl to drizzle over salad.
1 tsp. chilli powder
3 Preheat gas BBQ to medium.
¼ cup smoky BBQ sauce
8 cups torn cos or romaine
lettuce lightly packed
400ml mango slices fresh or
packaged in syrup
1 cup thinly sliced red capsicum
Sweet and spicy dressing
½ cup ranch dressing
2 tbsp. lime juice
2 Sprinkle all sides of tenderloin with chilli powder.
4 Place tenderloin on 1 side of oiled grill.
5 Turn off burner under tenderloin leaving opposite burner on medium.
6 Close lid cook 25 minutes turning occasionally.
7 Brush tenderloin with BBQ sauce and cook another 4-5 minutes until meat
thermometer in thickest part reads 68 degrees.
8 Move to cutting board cover with foil.
9 Let stand for 10 minutes cut into 12 slices.
10 Layer next 3 ingredients on 4 large plates top with pork and dressing.
2 tbsp. liquid honey
½ tsp. chilli powder
Healthy Rice Salad
Enrica Cinquna
Ingredients
Method
1½ cups brown rice
1 Cook brown rice in salted boiling water for 45 minutes until soft. Rinse, drain and
Salt
Spring onions
let rice cool down.
2 Place rice in a bowl and add ingredients. Finally, shake dressing ingredients and
1 red capsicum chopped
pour over the rice. Season with salt and pepper according to taste.
1 green capsicum chopped
Tastes wonderful cold and great to take to work for lunch or even on the side of a
¾ cup raisins
BBQ.
1 tin of corn kernels
Roasted cashews chopped
Soy sauce
Dressing
½ cup canola oil
2 tbsp. soy sauce
1 tbsp. lemon juice
Pinch of sugar
1 clove garlic chopped finely
Salt and pepper
71
Our recipe for wellbeing
Salad
Tuna and Quinoa Salad
Kara Hill-Curlie
This is a quick, healthy and tasty salad that’s perfect for summer!
Ingredients
Method
⅔ of a (425g) can of tuna in oil
1 Rinse 1 cup of quinoa, add 2 cups of water and microwave for 10 minutes,
1 cup quinoa
without a lid.
2 cups water
2 Put lid on and let sit for another 10 minutes, then stir.
2 carrots
3 While quinoa is cooking grate two carrots, chop three stalks of celery and half a
3 stalks of celery
red onion.
½ a red onion
4 Rinse butter beans.
1 (400g) can of butter beans
5 Combine carrot, celery, onion, butter beans and tuna (some of the oil) with the
Lemon juice
Soy sauce
quinoa.
6 Add lemon juice, soy sauce, salt and pepper as desired.
Salt and pepper
Roasted Beetroot & Pumpkin Salad
Ingredients
Method
3 or 4 medium sized beetroots,
washed and trimmed of rough
skin
1 Cut the beetroot into halves as they are denser and will take longer to cook
500g of pumpkin, deseeded and
sliced into wedges
110g feta cheese cubed
100g walnuts broken into pieces
Rocket leaves, washed and spun
in salad spinner
Assorted favourite green salad
leaves
Dressing
through than pumpkin.
2 Place the beetroot and pumpkin on a lined (with baking paper) baking tray,
standing the pumpkin wedges up.
3 Drizzle olive oil over the pumpkin and beetroot.
4 Place into preheated oven at 200 degrees for 30-40 minutes or until the beetroot
is cooked all the way through. If the tip of the pumpkin starts to turn brown, do
not remove them because these bits are very tasty.
5 Set aside to cool to room temperature.
6 When cool, cut the tough pumpkin skin away with the tender flesh and cut the
beetroot and pumpkin into bite size pieces.
3 parts of olive oil
7 In a salad bowl assemble all the ingredients and serve immediately.
1 part of lemon juice
8 Combine all dressing ingredients, drizzle and toss well.
A sash of apple cider vinegar
Pinch of salt
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Our recipe for wellbeing
Salad
Superfood Salad
Martyna Kurnyta
This is a very simple, nutritious salad, perfect for lunch boxes. It is also a great source of protein and dietary fibre from
chickpeas, iron from rocket, omega3 from avocado and much more. And above all, it’s delicious!
Ingredients
Method
Bag of washed and ready to use
baby rocket
1 Toast a handful of sunflower seeds and a handful of pepitas in a frying pan on a
125g tin of chickpeas
2 Measure circa ½ cup (or more if you like) of frozen peas and cover with hot water
Frozen baby peas
Persian feta (the best from Harris
Farm or Growers Market)
Lemon juice
Avocado
Lebanese cucumber
Mixed seeds (sunflowers &
pepitas)
medium heat until golden (be careful not to burn them!). Set aside to cool down.
to bring them to room temperature.
3 In a large bowl mix rocket (2 handfuls, maybe more – up to your liking), chickpeas
and thawed peas.
4 Add a large tablespoon or more of Persian feta and a little bit of oil from the feta
container and just as if you were using it as a dressing, mix with the ingredients.
5 Chop or slice avocado into medium size pieces, slice cucumber and add to the
mixture. Squeeze lemon juice from ½ lemon all over the ingredients.
6 Mix well but make sure you do not smash the avocado pieces. Alternatively, you
can add avocado on top of salad at the very end.
7 Finally toss the seed into the bowl and voilà!
For the very hungry ones: Add pieces of either: grilled
chicken, smoked salmon or poached egg on top. Yum!
Fennel, Crab and Orange Salad
Linda Pozzi
Ingredients
Method
1 bulb of fennel
1 Trim the fennel, then thinly slice on a mandolin and place in a bowl of iced water.
2 oranges
2 Peel and slice 1½ oranges, then arrange on a platter.
2 fresh sprigs of mint
3 Pick and tear the mint leaves, destone the avocado, then slice and scoop out the
1 ripe avocado
flesh. Dice the chilli.
½ a fresh green chilli
4 Arrange on the platter with the fennel and crabmeat.
100g white crabmeat, from
sustainable sources
5 Mix the remaining orange juice with the oil. Season generously with sea salt and
2 tbsp. extra virgin olive oil
black pepper, then drizzle over the salad. Serve at once.
73
Our recipe for wellbeing
Salad
Roasted Beetroot and Quinoa Salad
Samidha Baranwal
Serves 4
Ingredients
Method
3 cups cooked quinoa
1 Preheat the oven to 190 degrees.
2 beetroot peeled and cut into
bite, trimmed and quartered
Olive oil
¼ cup fruity olive oil
¼ cup fresh squeezed orange
juice
2 tsp. organic gluten-free tamari
sauce
1 tsp. balsamic vinegar or rice
vinegar
1 tbsp. organic raw agave nectar
or local honey
1 cup drained rinsed chickpeas
2 big handfuls of baby spinach
leaves
While the quinoa is cooking, roast the beets in a medium size roasting pan, by
2 combining the beets with a drizzle of olive oil and sprinkle of sea salt, until the
beets are tender (roughly 45 minutes).
3 Remove the beets from the hot pan and set them aside to cool.
4 To make the dressing, combine the olive oil, orange juice, tamari, vinegar, and
agave or honey in a glass measuring cup and whisk. Set aside.
5 Combine the warm, cooked quinoa in a mixing bowl with the chickpeas and baby
spinach leaves. Pour in the salad dressing and toss lightly. Season with sea salt
and pepper, to taste.
6 Gently add in the roasted beets and fresh orange pieces. Do not over mix or your
entire salad will turn beet red. I think it’s more attractive to keep the staining to a
minimum.
7 Serve with a sprinkle of fresh goat cheese, or slivered almonds, if desired.
Sea salt and ground pepper, to
taste
1 fresh orange, peeled, trimmed,
cut into bite sized pieces
Goat cheese and/or silvered
almonds to decorate (optional)
Pomegranate & Radicchio Salad
Sylwia Dopierala
Ingredients
Method
½ sliced radicchio
1 Add olive oil, pepper, salt, red wine and balsamic vinegar in small glass bowl, mix
2 baby cos lettuces separated
1 cup baby spinach
well.
2 Mix all salad ingredients in large bowl, drizzle over dressing, and toss well.
½ baby fennel, sliced
3-4 radishes, thinly sliced
1 cucumber, sliced into cubes
½ the seeds of a pomegranate
80-100g feta cheese crumbled
Dressing
75ml olive oil
2 tbsp. red wine vinegar
2 tbsp. balsamic vinegar
Pinch of salt & pepper
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Vegetarian
75
Our recipe for wellbeing
Vegetarian
Carrot & Lentil Burger Patties with Mint
& Sour Cream
Charlene Gibbons
Ingredients
Method
Patties
1 Boil, steam or microwave the sweet potato and potato until tender.
300g diced sweet potato
2 Drain and mash in a large bowl add the carrots and lentils and mix until all
250g diced potato
combined.
2 medium carrots, grated
3 Season with salt and pepper using damp hands, form the mixture into 12
400g can of lentils, drained and
rinsed
4 Spray a frying pan with oil and heat over medium heat and cook on each side
Salt and pepper (to taste)
Topping
¼ cup light sour cream
2 tbsp. of finely chopped mint
leaves
patties (to help firm up the patties, refrigerate them for a while).
for 4 minutes or until golden brown for the topping.
5 Combine the sour cream and mint in a small bowl.
6 Serve the patties topped with minted sour cream alongside a fresh garden
salad.
Zucchini and Carrot Bake
Mel Shepherd
Ingredients
Method
5 zucchini, grated
1 Preheat oven to 180 degrees. Grease and line a 22cm base cake pan.
2 carrots, grated
2 Combine zucchini, carrot and onion in a bowl. Add flour, eggs, oil and cheese.
1 brown onion, halved, thinly
sliced
1 cup self-raising flour, sifted
5 eggs, lightly beaten
½ cup extra light olive oil
1 cup grated tasty cheese
8 trussed small tomatoes
Olive oil spray
Season and stir until well combined
3 Pour mixture into cake pan. Bake for 50-60 minutes or until a skewer inserted
into the centre comes out clean.
4 Place tomatoes onto a lined baking tray and spray with oil. Season. Place
tomatoes in oven, over the bake, for the last 15 minutes of cooking time or until
tomatoes are tender.
5 Serve with the bake.
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Our recipe for wellbeing
Vegetarian
Lentil & Vegetable Cottage Pie
Clare Mansfield
This is an excellent recipe to cook for dinner and then take the leftovers to work to eat in your break. Taken from Taste.com
Ingredients
Method
1 tbsp. vegetable oil
1 Preheat the oven to 200 degrees. In a large pan, heat oil over medium heat and
1 onion, finely chopped
cook onion for 1-2 minutes.
2 celery stalks, chopped
2 Add celery, carrot and garlic and cook for 1 minute.
1 large carrot, chopped
3 Add pesto, passata, bay, thyme and stock.
2 garlic cloves, crushed
4 Simmer gently for 15 minutes until vegetables are cooked. Stir in lentils and
2 tbsp. sundried tomato pesto
1 cup tomato passata (sieved
tomatoes)
1 bay leaf
season, then transfer to a 1.2-litre baking dish.
5 Meanwhile, cook potatoes in boiling salted water until tender.
6 Drain and mash. Stir in butter, milk, yolks and cheese. Spread over lentil mixture
and roughen top with a fork. Bake for 15 minutes or until bubbling and golden.
1 tbsp. chopped thyme
1 cup vegetable stock
400g can of lentils, rinsed and
drained
800g potatoes, peeled and
chopped
100g unsalted butter
½ cup milk
2 egg yolks
100g grated cheddar
Coconut Flat Bread (Roti)
Chandani Ramasundara
Serves 8
Ingredients
Method
2 cups plain flour
1 Grate the carrot, zucchini & onion finely.
1 cup freshly grated coconut/
frozen coconut
2 Place the flour, grated coconut, grated carrot, grated zucchini, grated onion, salt
Small carrot
3 Using one hand thoroughly knead the dough for about 5-7 minutes. Using up all
Small zucchini
Small onion
¾ cup water or as needed
1 tbsp. salt
and water in a medium bowl.
the loose flour to form smooth dough.
4 Shape the dough into a ball.
5 Place a large cast-iron skillet or taw over medium heat.
6 Separate the dough into 8 equal pieces.
7 Grease each ball with a little oil to prevent sticking and so the rolling pin can move
freely.
8 Roll them out into 12cm circles.
9 Place the bread in the pan and cook for 1 minute or until you see the brown spots
on the surface.
10 Turn the bread over and continue cooking for another 2 minutes. Ensure the bread
is well cooked.
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Vegetarian
Baba Ganoush
Kathy Sherwood
Ingredients
Method
5 cups peeled eggplant
1 Combine first 3 ingredients, 2 tablespoon of olive oil ¼ cup (60ml) of water and
2 minced garlic cloves
generous sprinkle salt and pepper into 3½ to 4l slow cooker.
1 tsp. ground cumin
2 Cook covered on low 4-6 hours or high 2-3 hours stirring once at halftime until soft
3 tbsp. olive oil divided
3 and fragrant.
1 tbsp. lemon juice
4 Transfer to blender or food processor.
5 Add lemon juice and remaining olive oil process until smooth.
Caterina’s Impossible Pie
Caterina Puz
Ingredients
Method
½ cup flour
1 Add flour, milk and eggs in a bowl and beat together.
2 cups low fat milk
2 Then pour in a 25cm pie dish.
4 eggs
3 Top with desired fillings as mushrooms, tomato, onions, chopped capsicum, corn
Any vegetables for topping e.g.
mushrooms, onion, tomato, corn,
capsicum, asparagus
kernels, and chopped asparagus.
4 Then sprinkle with low fat cheese.
5 Bake in oven at 200 degrees for 35 minutes.
Gluten Free Spinach Tortillas
Annika Campbell
Ingredients
Method
3 cups packed spinach, cleaned
and stems removed
1 In a large skillet, cook the spinach and water over medium heat until soft.
¼ cup water
3 Place the spinach in a food processor (or blender) and grind until smooth.
1 cup all-purpose gluten-free flour
¼ tsp. baking powder
4 tbsp. oil
½ tsp. salt
2 Drain the excess water from the spinach, and set aside for use in the dough.
4 Add the flour, baking powder, oil, and salt. Mix until crumbly.
5 Add the reserved water from cooking the spinach, slowly as needed, until a smooth
dough is formed.
6 Divide the dough into equal parts, then roll into thin circles (dust with flour, as
needed). Try to achieve about a 15cm tortilla.
7 Heat in a pan, one at a time, on the stove on medium heat. Toast on each side until
it starts to bubble or golden dots appear.
8 Serve with your favourite fillings!
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Our recipe for wellbeing
Vegetarian
Sweet Potato, Zucchini & Feta Mini Muffins
Roufia Scandrett
Ingredients
Method
1 medium sweet potato, grated
1 Combine all ingredients and spoon into mini muffin tray (use silicon trays to stop
1 medium zucchini, grated
1 medium red onion, grated
muffins sticking).
2 Bake at 180 degrees for 15 minutes.
½ cup cheese, grated
100g feta, crumbled
⅓ cup spelt or wholemeal flour
4 eggs
Orange Zesty Coleslaw
Linda Pozzi
Ingredients
Method
3 cups shredded cabbage
1 To make dressing, combine all ingredients and mix well.
1 large orange segmented and
chopped
2 Place all ingredients into a bowl and mix with dressing.
Orange rind
2 spring onions chopped
1 green capsicum chopped
1 red capsicum chopped
Small grated carrot
Small handful of walnuts
Dressing
¼ cup low-fat natural yoghurt
¼ cup reduced-fat mayo
Juice of 1 lemon
1 tsp. wholegrain or French
mustard
Sweet Potato, Zucchini & Feta Mini Muffins
Manuela Perez
Makes 30 mini muffins
Ingredients
Method
1 medium sweet potato, grated
1 Combine all ingredients and spoon into mini muffin trays. Bake at 180 degrees for
1 medium zucchini, grated
15 minutes.
1 medium red onion, grated
½ cup cheese, grated
100g feta, crumbled
⅓ cup spelt or wholemeal flour
4 eggs
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Our recipe for wellbeing
Vegetarian
Vegetable Risotto
Lucy Gill
Serves 4 people as a main or 6 as a side dish
Ingredients
Method
800ml low salt vegetable or
chicken stock
1 Chop vegetables and set aside. Prepare stock.
1 cup risotto rice
3 Add rice and fry for 2 minutes until rice starts to turn colour to slightly golden.
Selection of your favourite
vegetables such as peas, sweet
corn, capsicums, mushrooms
2 Add 1 tablespoon of olive oil to large pan. Heat pan.
4 Add enough stock to cover rice. Stir through.
5 Turn down heat to gentle simmer. Add frozen vegetables at this point if using.
6 As stock boils down continue to add stock. When you’re half way through the
stock, add fresh vegetables.
7 Rice is cooked when starts to have a creamy consistency, check by tasting, about
20-25 minutes of simmering whilst adding stock should suffice. You may need to
add more water if rice isn’t quite cooked.
8 Season with pepper to taste. This recipe is also great by adding low fat grated
cheddar at the end and stirring through until cheese melts.
Tofu Scramble (Vegan & Gluten Free)
Annika Campbell
Serves 1
Ingredients
Method
¼ capsicum, sliced thin
1 In a pan on medium heat, heat some coconut oil.
1 shallot, chopped
2 Add shallots, carrots and capsicum; sauté for 2-3 minutes.
¾ carrot, grated
3 Add tofu then turmeric, curry powder, soy sauce and salt and pepper.
1 ½ cups grated tofu
4 Sprinkle some sesame seeds and serve with a piece of toast.
1 tsp. turmeric
½ tsp. curry powder
1 tbsp. soy sauce
Salt and pepper
A sprinkle of sesame seeds, for
serving
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Vegetarian
Organic Rogan Josh
Samantha Herbut
Ingredients
Method
1 tbsp. canola oil
1 Place oil in a deep frying pan. Add onion, sauté till translucent.
1 brown onion, finely chopped
2 Add garlic and sauté for 1 minute.
1 clove garlic, finely chopped
3 Add tomato and chickpeas, stirring for 1 minute.
4 ripe tomatoes, finely chopped
4 Add stock cube, curry and tomato paste and stir well.
3 cooked and rinsed chickpeas
5 Add kaffir lime leaves, a generous pinch of salt, lime juice and spinach.
1 vegetable stock cube
6 Stir well, reduce heat, place lid on frying pan and simmer gently for 15 minutes.
3 tbsp. Rogan Josh curry paste
7 Place basmati rice on serving plates, sprinkle with coriander and serve each plate
1 tbsp. tomato paste
with lime.
3 fresh kaffir lime leaves
Salt to taste
Juice of 1 lime
300g baby spinach
Steamed basmati rice (approx. ½
cup per person)
Clean Moroccan Zucchini Fritters
Shaleeni De Costa
r
Runne
up
Ingredients
Method
3 zucchini, grated
1 In a large mixing bowl, whisk eggs until smooth. Add in the grated zucchini then
1 zucchini, chopped
chopped zucchini and combine.
6 eggs
2 Add in salt, pepper and the Moroccan spice. Combine.
2 tsp. Moroccan spice
3 Add in the basil, dill and parmesan cheese and mix.
1 tsp. pepper
4 Add in the coconut flour in small amounts, mixing thoroughly to ensure there are
1 tsp. salt
¼ cup parmesan cheese
no lumps.
5 Heat olive oil in pan on medium heat. Gently drop a spoonful of butter into the
Handful chopped basil
frying pan, cook for about 4 minutes on each side (until golden on each side and
Handful dill
skewer/fork comes clean when inserted). Lay cooked fritters on paper towel.
1 ½ cups coconut flour
Olive oil for frying
6 Mix together the yoghurt, garlic and dill until a smooth consistency. Serve with
fritters.
7 Enjoy! Can be sliced and tossed into salads, chopped and included in a healthy
burrito or wrap with some lettuce, onions, tomato and of course a healthy and
delicious dressing!
These can be frozen up to 3 weeks (airtight container with paper towel
or wrapped in foil) and enjoyed as desired, especially as a quick and
healthy lunch alternative!
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Vegetarian
Eggplant & Lentil Curry
Debra Miller
Ingredients
Method
3 tbsp. olive oil
1 Heat 2 tablespoons of oil in a large saucepan over low heat and sauté the eggplant
2 eggplants, cut into 2cm chunks
(see Cook’s Tip)
1 onion, chopped
2 tbsp. mild curry paste
3 cans of diced tomatoes
¾ cup hot vegetable stock
¾ cup red lentils, rinsed
3½ cups spinach leaves
chunks until golden brown. Remove from the pan and put to one side.
2 Heat the remaining oil in the same pan and sauté the onion for 8-10 minutes or
until soft. Add the curry paste and sauté for another 2 minutes.
3 Add the tomatoes, hot stock, lentils and eggplant to the pan. Bring to a boil, then
reduce the heat to a low simmer, cover halfway with a lid and simmer for 25 minutes or according to the lentils’ package directions.
4 At the end of cooking, stir the spinach, cilantro and yoghurt through the curry.
Serve with rice.
½ cup freshly chopped cilantro
2 tbsp. fat-free Greek yoghurt or
soy yoghurt
Cook’s Tip:
Rice to serve
Choose eggplants that are firm, shiny and blemish free, with a
bright green stem.
Raw Vegetable Pasta
Chris Masaoka
Ingredients
Method
2 zucchini squash, shaved thinly
lengthwise with a vegetable
peeler
1 In a large bowl, gently toss together all ingredients. Transfer to a platter and serve
immediately.
2 yellow summer squash, shaved
thinly lengthwise with a vegetable
peeler
Sea salt and pepper, to taste
1 tbsp. extra virgin olive oil
1 cup cherry or grape tomatoes,
halved
5 oil-packed sundried tomatoes,
drained and thinly sliced
½ shallot, finely chopped
1 clove garlic, finely chopped
1 tbsp. finely chopped basil
1 tsp. finely chopped oregano
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Our recipe for wellbeing
Vegetarian
Recently my girlfriend and I went bush
walking and made up our own recipe for raw
zucchini noodles with kale pesto sauce to
enjoy with the view. This is it.
83
Our recipe for wellbeing
Vegetarian
Zucchini Noodles
Liam Maguire
Serves 2
Ingredients
Noodles
Method
Sauce
2 spiralised zucchini
1 Blend pesto ingredients together in blender until desired consistency.
1 spiralised carrot
2 Stir together with tahini and tamari sauce in a bowl and leave until noodles are
A handful of cherry tomatoes
Half a bag of spinach
completed.
Noodles
A squeeze of lemon
1 Independently spiralise your zucchini and carrots using a spiraliser.
1 avocado
2 Peel avocado, de-seed and smash it with a fork until a soft consistency.
A handful of goji berries
3 Now add all ingredients into a large bowl together and stir until well mixed.
200g of fermented cabbage
4 Finally pour sauce into bowl and mix thoroughly until ready to serve.
Sauce
Happy healthy eating!
1 ½ tbsp. of tahini
2 tsp. of tamari sauce
Kale Pesto
200g of Kale
A pinch of basil
1 clove of crushed garlic
1 tbsp. of olive oil
A handful of pine nuts
84
Our recipe for wellbeing
Vegetarian
Korean Cabbage
Amelia Smoker
Ingredients
Method
2 Napa cabbage (2 kg total
weight)
1 Wash all veggies. Chop cabbage into bite-sized chunks, julienne or grate carrots,
1 daikon radish
2 In a food processor blend ginger, garlic, and chilli until well combined. Add this
5 large carrots
1 bunch spring onions (about 7)
1 apple
daikon, and apple. Slice green onion. Place all vegetables in a very large bowl.
mixture to the bowl of vegetables along with the salt.
3 Mix and vigorously massage all ingredients together until the cabbage begins to
soften and release fluid. Continue until you have a fair amount of liquid in the
70g fresh ginger
bottom of the bowl, about 4-5 minutes. The vegetables at this point should have
6 cloves garlic
lost much of their volume. Let the bowl sit out at room temperature for a few hours,
Scant ⅓ cup crushed red chilli
flakes
¼ cup good-quality sea salt
Equipment
1 large glass jar (mine has 4-litre
capacity)
1 large bowl, knife, cutting board,
food processor or mortar and
pestle
massaging once or twice more. Season to taste.
4 In a large, sterilized jar (or several small ones), pack in the vegetables trying to
avoid any air pockets, making sure to leave a few centimetres of space at the top
of the jar for carbon dioxide. Cover the jar loosely with a lid, or make sure to open it
periodically to release any pressure that may build up.
5 Leave the jar on the counter for 2-4 days. You may see bubbles forming in the jar –
this is carbon dioxide and totally normal.
6 Taste the kimchi now and then. Once the flavour is to your liking, seal the jar and
place in the fridge. Keeps for several months.
Tip:
After removing kimchi from the container to eat, push the
remaining back down to keep most of the cabbage
submerged in the brine (the liquid). This will help keep it
fresh for longer.
Vegan Spinach & Cheese Gozleme
Annika Campbell
Ingredients
Method
1 ½ cups plain flour
1 Sift flour, salt and baking powder into a large bowl.
2 tbsp. of olive oil (extra for
cooking)
2 Add oil and water and combine with your hands for only a minute or so (don’t knead
¾ cup water
3 This dough will make about 2-3 gozlemes so cut it up depending on how big you
3 tsp. baking powder
Pinch of salt
Baby spinach
Vegan cheese (I used grated bio
cheese)
Lemon (for serving)
too long), you may need extra flour if it’s too sticky.
will like it then roll it out on a floured bench to as thin as you possibly can without
the dough breaking.
4 Put the spinach and cheese on half of the dough and fold it to completely cover it
and pinch the edges to seal it in.
5 In a medium heated pan, using a pastry brush, brush some olive oil on each side
and cook until they are nicely browned.
85
Our recipe for wellbeing
Vegetarian
Mushroom & Bean Stew
Lulu Miller
Ingredients
Method
3 tbsp. olive oil
1 Heat the oil in a large saucepan over low heat. Sauté the mushrooms and onions
1½ pounds cremini mushrooms,
roughly chopped
1 large onion, finely chopped
2 tbsp. all-purpose flour
2 tbsp. mild curry paste (see
Cook’s Tip)
⅔ cup dry white wine
until the onion is soft and browned. Stir in the flour and curry paste and cook for
1-2 minutes.
2 Add the wine, tomatoes, sun-dried tomato paste and beans and bring to the boil,
then reduce the heat and simmer gently for 30 minutes or until most of the liquid
has reduced.
3 Stir in the chutney and herbs before serving.
1 (400g) can of diced tomatoes
2 tbsp. sun-dried tomato paste
4 cups canned mixed beans (such
as kidney beans, pinto beans and
chickpeas), drained and rinsed
Cook’s Tip:
3 tbsp. mango chutney
Check the ingredients in the curry paste; some brands may
3 tbsp. freshly chopped cilantro
and mint
not be suitable for vegetarians.
Pineapple Fried Rice
Annika Campbell
Ingredients
Method
4 cups cooked rice (I used a
mixture of wild rice and brown
rice)
1 Heat a pan on low medium with some sunflower oil and add garlic and ginger.
½ red capsicum, chopped finely
1 brown onion, chopped finely
½ carrot, chopped finely
1 ½ cups chopped fresh or
canned pineapple
½ red chilli, chopped
3 tbsp. of soy sauce (I used 1 as
light soy sauce to dilute it
because dark soy is a little too
salty for my taste)
2 Once this starts sizzling add onion, capsicum, chilli and carrot and cook these on
medium for about 3 minutes.
3 Add curry powder and constantly mix (you don’t want it burning) for about 30
seconds then add pineapple, soy sauce and sesame oil and mix this around for
another 30 seconds-1 minute until the pineapple is well mixed in and smelling
fragrant.
4 Now add the rice and turn down the heat to low to allow the rice to soak up all the
flavours.
5 Serve with coconut and spring onions.
2 tbsp. minced garlic
½ tsp. of ginger
1 tsp. of sesame oil
1 tsp. curry powder
Chopped spring onion & shaved
or desiccated coconut to serve
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Vegetarian
87
Vegetarian
Pumpkin and Chickpeas Roasted with Rosemary
Oscar Del Pozo
Ingredients
Method
Pumpkin for roasting
1 Preheat over at 200 degrees (180 degrees fan forced).
250g tin of chickpeas
2 Cut pumpkin into 2.5cm cubes, spread on a baking dish and pour olive oil on top
Fresh rosemary
Feta cheese
Garlic
Olive oil
Salt and pepper
using your hands to coat the pumpkin.
3 Crush 2 or more garlic cloves, as many as you like! Put them in the baking dish
together with the fresh rosemary. Add salt and pepper and place in the oven.
4 After 15 minutes use a spatula to turn the pumpkin to encourage a nice roasting.
Leave for another 10 minutes to caramelise.
5 Open and drain the chickpeas. Remove the dish from the oven and spread the
chickpeas over the pumpkin, mixing very gently with a spatula to the let the oil coat
the peas a little. Return to the oven for another 10 minutes.
6 Remove from the oven and transfer to a serving plate, sprinkle with feta cheese,
again use as much as you like but don’t overpower the pumpkin. Adjust the
seasoning to taste, if needed.
Healthy Chickpea and Bean Pot
Kathy Sherwood
Ingredients
Method
1 bunch coriander, chopped
1 Blanch freekeh and lentils separately in boiling water until both just cooked.
½ bunch parsley, chopped
2 Drain well and allow to cool.
½ red onion, finely diced
3 Mix the yoghurt, ground cumin and honey until combined.
1 cup freekeh (or cracked wheat
or quinoa)
4 In a medium bowl, place the coriander, parsley, red onion, freekeh, lentils, toasted
½ cup Puy lentils
5 Place into serving dish and top with cumin yoghurt and pomegranate seeds.
2 tbsp. toasted pumpkin seeds
nuts, capers, currants, lemon juice and olive oil. Mix well and season to taste.
2 tbsp. toasted slivered almonds
2 tbsp. toasted pine nuts
2 tbsp. baby capers
½ cup currants
Juice of 1 lemon
3 tbsp. extra virgin olive
Sea salt to taste
1 pomegranate, deseeded, to
serve
Dressing
1 cup thick Greek yoghurt
1 tsp. cumin seeds, toasted and
ground
1 tbsp. honey
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Vegetarian
Quinoa Vegetable Pulao
Navneet Kaur
Ingredients
Method
1 cup quinoa
1 Wash quinoa gently, changing water several times.
1½ cup water
2 In a saucepan, combine quinoa, water, oil, salt and turmeric. Bring to a boil, cover
1 tbsp. oil
and reduce the heat to low. Let it simmer until quinoa is tender and water is
½ tsp. salt
absorbed (about 15 minutes).
Pinch of turmeric
3 While quinoa is cooking, heat the oil in another saucepan over medium heat.
½ cup peas
4 Add the cumin seeds and bay leave and as the seeds crack, add all the vegetables,
½ cup corn
carrot, corn, peas, ginger, green pepper and salt.
½ cup carrot, cut in small pieces
5 Cook vegetables on medium heat until vegetables are tender but firm.
1 tbsp. thinly sliced ginger
6 Turn off the heat. Add quinoa to the vegetable mix and gently fold it.
1 green chilli, minced
7 You can add some toasted nuts (optional).
1 tbsp. oil
8 Add lemon juice and tomatoes.
½ tsp. cumin seeds
1 bay leave
½ tsp. salt to adjust to taste
1 tbsp. lemon or lime juice
¾ cup tomato, chopped for
garnishing
¼ cup mixed nuts
Moroccan Cauliflower, Chickpea & Quinoa Bake
Lauren Griffiths
Serves 4
Ingredients
Method
1 head cauliflower, chopped into
small florets
1 Mix all ingredients together (except yoghurt) and place into an oil based non-stick
1 onion, finely chopped
2 Once finished baking, cover the top with yoghurt. You can do it nice and evenly
2 cups cooked quinoa
2 cups chickpeas
½ cup almonds, chopped
baking dish place in oven and bake at 180 degrees for 20-25 minutes.
or mix it through, and place coriander or parsley leaves for added decoration and
flavour.
2 tsp. of curry powder
1 tsp. ground turmeric
2 tsp. ground cumin
Sea salt & fresh ground pepper
Juice of 2 lemons
¼ cup coconut oil
⅔ cup full-fat organic plain
yoghurt with a big pinch of
ground cinnamon
Coriander or flat-leaf parsley to
serve
89
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Vegetarian
Veggie Cakes
Chandani Ramasundara
Ingredients
Method
1 medium zucchini, grated
1 Mix zucchini, pumpkin, spring onions, onion, carrot, garlic, celeriac, anise seed,
1 onion, grated
½ carrot, grated
Small pumpkin piece, grated
Finley chopped spring onions.
celery seed, lightly beaten egg, salt, and pepper together in a bowl. Gradually stir
in flour until you have soft, wet dough that sticks to your hands.
2 Heat oil in deep-fryer to 190 degree. Drop dough one tablespoon at a time into the
oil, and turn until all sides are golden brown.
1 clove garlic, minced
½ celeriac, peeled and grated
¾ tbsp. anise seed, crushed
½ tbsp. celery seed
1 tsp. salt
1 pinch ground black pepper
1 egg
1 cup self-raising flour, or as
needed
Rice bran oil, for frying
Baked Rice & Zucchini
Lauren Griffiths
Ingredients
Method
¾ cup brown rice
1 Pre-heat oven to 200 degrees.
1 tbsp. sunflower oil
2 Cook the rice in unsalted boiling water until al dente, about 35 minutes. Drain and
2 onions, chopped
4 garlic cloves, finely chopped
set aside in a bowl.
3 Combine the oil and onions in a large non-stick frying pan and cook over moderate
500g green zucchini, scrubbed
but not peeled, thinly sliced
heat until soft, about 5 minutes, stirring frequently. Add garlic and stir for a further
500g yellow zucchini, scrubbed
but not peeled, thinly sliced
4 Add Zucchini and cook for 5 minutes, until crisp and tender, then stir in the orega-
2 tbsp. fresh oregano leaves,
coarsely chopped
Cracked black pepper, to season
1 punnet cherry tomatoes, halved
90g reduced fat ricotta
¼ cup grated parmesan
Canola or Olive oil spray
minute.
no and season with black pepper. Add zucchini mixture to the rice, together with
the cherry tomatoes and ricotta and mix well. Check seasoning.
5 Spread evenly in an ovenproof dish sprayed with olive or canola oil cooking spray,
then scatter with parmesan.
6 Cover with foil and bake for 20 minutes.
7 Remove foil and cook for a further 10 minutes or until top is golden and filling is
bubbling.
90
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Vegetarian
Thai Green Curry with Spring Vegetables
Emily Pham
Ingredients
Method
1 cup brown basmati rice, rinsed
1 To cook the rice, bring a large pot of water to the boil. Add the rinsed rice and
2 tsp. coconut oil or olive oil
continue boiling for 30 minutes, reducing heat as necessary to prevent overflow.
1 small white onion, diced
Remove from heat, drain the rice and return the rice to pot. Cover and let the rice
1 tbsp. finely chopped fresh
ginger (about 2.5cm nub of
ginger, peeled and chopped)
rest for 10 minutes or longer, until you’re ready to serve.
2 cloves of garlic
Pinch of salt
½ bunch asparagus, tough ends
removed and sliced into 5cm
long pieces (to yield about 2 cups
prepared asparagus)
3 carrots, peeled and sliced
on the diagonal into 2cm wide
rounds (to yield about 1 cup
sliced carrots)
2 Warm a large skillet with deep sides over medium heat. Once it’s hot, add a couple
teaspoon of oil.
3 Cook the onion, ginger and garlic with a sprinkle of salt for about 5 minutes, stirring
often.
4 Add the asparagus and carrots and cook for 3 more minutes, stirring occasionally.
5 Then add the curry paste and cook, stirring often, for 2 minutes.
6 Pour the coconut milk into the pan, along with ½ cup water and 1½ teaspoon of
sugar. Bring the mixture to a simmer. Reduce heat as necessary to maintain a
gentle simmer and cook until the carrots and asparagus are tender and cooked
through, about 5-10 minutes.
2 tbsp. Thai green curry paste
7 Once the vegetables are done cooking, stir the spinach into the mixture and cook
1 can (14 oz.) of coconut milk
(I used full-fat coconut milk for a
richer curry)
8 Remove the curry from heat and season with rice vinegar and soy sauce. Add salt
½ cup water
9 Divide rice and curry into bowls and garnish with chopped cilantro and a sprinkle
1½ tsp. coconut sugar or raw
sugar or brown sugar
until the spinach has wilted, about 30 seconds.
and red pepper flakes (optional), to taste.
of red pepper flakes, if you’d like.
2 cups packed baby spinach,
roughly chopped
1½ tsp. rice vinegar
1½ tsp. soy sauce (I used
reduced-sodium tamari)
Garnishes
Handful of chopped fresh cilantro
and red pepper flakes, to taste
Quick Coconut, Lemongrass and Chilli Rice
Nathan Salman
Ingredients
Method
400g basmati rice
1 Place rice and coconut milk in a Fuzzy Logic rice cooker.
400ml tin of premium coconut
milk (light)
2 Chop chilli into tiny pieces, removing seeds first, and chop ginger into tiny, rice
3 bird’s eye chillies (can
substitute with less or green
chillies if not wanting too spicy)
1 stalk of lemongrass
1 thumbnail sized knob of ginger
grain sized pieces, and stir into rice and coconut milk mix. Smash the thick end of
the lemongrass stalk, and submerge all except 2cm.
3 Set Fuzzy Logic rice cooker onto fast or quick mode.
4 When rice cooker goes to keep warm mode, remove lemongrass stalk and serve.
Works great with grilled lamb cutlets marinades in green curry paste.
91
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Vegetarian
Quinoa Rice Paper Rolls with Cashew Dipping Sauce
Serves 8 to 10
Ingredients
Method
For Quinoa
1 Start by preparing Quinoa. Heat a small saucepan over medium heat. Once hot,
1 cup red or white quinoa,
thoroughly rinsed
add 1 tablespoon of olive oil and add quinoa and quickly toast for 2-3 minutes.
1 tbsp. light soy sauce (gluten
free)
Cook for 15-20 minutes, or until all liquid is absorbed and it’s light and fluffy in
½ lime, juiced
1 tbsp. olive oil (for toasting
quinoa)
Fillings
10 rice paper roll sheets
1 cup julienned cucumber, carrot
and red capsicum
Then, add 2 cups of water, bring to low boil, then reduce heat to low and cover.
texture.
2 Prepare cashew dipping sauce by adding all sauce ingredients except water to a
small mixing bowl and whisk to combine. Add 1 tablespoon of hot water and whisk
and add more hot water, 1 tablespoon at the time, if needed until a pourable sauce
is achieved. Adjust flavours if needed by adding more chilli, garlic and agave juice.
3 Add 1 tablespoon of light soy sauce and ½ lime juice. Coat quinoa and set aside.
4 For assembling the rice paper rolls, dip a sheet of rice paper roll into a bowl of hot
water and keep rotating for 10-15 seconds until the rice paper is soften.
1 cup fresh coriander leaves and
mint leaves
5 Transfer the rice paper to a damp cutting board, until flat and smooth.
Cashew dipping sauce
6 Visually divide the rice paper into 3 sections and add a generous spoonful of
½ cup cashew butter, unsalted
quinoa to the bottom part of wrapper and add a layer of julienned carrot, julienned
2 tbsp. light soy sauce
cucumber, julienned capsicum, coriander and mint leaves on top. Gently fold over
¾ tsp. chopped fresh chillies
(optional, deseeded for less
spice)
½ tsp. minced garlic
2 tbsp. agave juice
½ lime, juiced
once, tuck in edges, and continue rolling until seam is sealed.
7 Place seam side down on a serving platter and cover with a damp towel to keep
fresh.
8 Repeat process until all fillings are used up, about 8-10 rolls in total.
9 Serve with cashew dipping sauce.
1 tbsp. hot water, as needed to
thin sauce
Tofu Steak with Enoki Mushrooms
Sakiko Kaku
Ingredients
Method
450g tofu
1 Remove the moisture in the tofu by wrapping it in kitchen paper and placing it in
Corn flour
the microwave for 1 minute.
100g enoki mushrooms
2 Slice the tofu 2cm slices and cover it with corn flour.
Green onion slices
3 Using a hot pan with rice bran oil, cook the tofu on both sides until golden.
1 tbsp. grated ginger
4 On the side, caramelise the enoki mushrooms.
1-2 tbsp. soy sauce
5 Place tofu on a plate and gently place the enoki mushrooms on top.
2-3 tbsp. rice brain oil
6 Sprinkle green onions and ginger on top.
92
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Vegetarian
Sweet Potato Goodie
Kelly Laurie
Serves 4
Ingredients
Method
4 small sweet potatoes (about
1 Preheat oven to 180 degrees.
200g-250g each)
2 Line a large baking tray with baking paper. Scrub sweet potatoes and pat dry with
2 tsp. olive oil
paper towel; prick all over with a fork. Place potatoes on prepared tray; bake for
1 small onion, finely chopped
40-45 minutes, turning after approx. 20 minutes, or until soft when pierced with a
1 garlic clove, crushed
skewer. Leave cooked potatoes to cool for about 10 minutes.
⅓ cup quinoa, rinsed, drained
100g trimmed silverbeet,
chopped
2 tbsp. almonds, chopped
1½ tbsp. currants
50g reduced-fat feta, crumbled
2-3 cups steamed greens
(broccolini, snow peas, and
beans)
3 Meanwhile, heat olive oil in a medium saucepan set over medium heat. Add onion
and cook, stirring occasionally until soft. Add garlic and cook, stirring, for
30 seconds, or until fragrant.
4 Add quinoa to saucepan with ¾ cup water; bring to the boil. Reduce heat to low
and cover pan; simmer for 12 minutes or until quinoa absorbs water and becomes
al dente. Remove pan from heat and stir in remaining ingredients (except steamed
greens) to make filling.
5 Score potato tops lengthways with a long cut. Open potatoes gently and mash
flesh lightly with a fork. Spoon ¼ of the filling into each potato and return to oven;
bake for another 5-10 minutes, or until heated through.
6 Serve stuffed sweet potatoes with the steamed green veggies. Then, of course, dig
in and enjoy!
93
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Gluten Free Zucchini ‘Spaguetti’ with Tomato & Feta
Georgie Macquire
Ingredients
Method
500g cherry truss tomatoes
1 Preheat oven to 200 degrees. Line two oven trays with baking paper.
60ml olive oil
2 Place tomatoes on one tray, drizzle with 1 tablespoon of the oil. Sprinkle with
¼ cup fresh oregano leaves
2 tablespoons of the oregano leaves. Bake for 20 minutes or until golden and
200g piece feta, sliced into 4
lengthways
blistered.
¼ tsp. dried chilli flakes
5 small zucchini
3 cloves garlic; sliced thinly
2 tsp. finely grated lemon rind
60ml lemon juice
2 tbsp. olive oil
2 tbsp. finely chopped oregano
1 cup small fresh basil leaves
2 tbsp. coarsely grated parmesan
3 Meanwhile, place fetta slices on second tray, drizzle with 1 tablespoon of the oil.
Sprinkle with chilli and 2 teaspoons of the oregano. Bake for 12 minutes or until
golden.
4 Using a julienne peeler or spiraliser, cut zucchini into ‘spaghetti’; place in a large
bowl.
5 Heat remaining oil in a large frying pan over medium heat; cook garlic for 2 minutes
or until lightly golden. Stir in rind, juice, extra oil and extra chopped oregano.
6 Add garlic mixture to roasted tomatoes (and any juices) to zucchini with basil and
remaining oregano leaves; toss to combine. Season to taste. Serve ‘Spaghetti’
topped with crumbled feta and parmesan.
Full of Greens Fritatta
Kathi Lennon
Serves 4
Ingredients
Method
250g baby spinach leaves
1 Preheat the oven to 180 degrees. Grease and line a 20cm round cake tin.
2 tsp. olive oil
2 Place the spinach in a heatproof bowl. Cover with boiling water. Stand for
1 garlic clove crushed
250g zucchini coarsely grated
1 tsp. finely grated lemon rind
4 eggs
4 egg whites
30 seconds. Refresh under cold water. Drain squeezing out the excess liquid.
Coarsely chop.
3 Heat the oil in a frying pan over medium heat. Stir in the garlic until aromatic. Stir in
the zucchini and lemon rind for 2 minutes. Let cool.
4 Whisk the eggs, egg whites, ricotta and parmesan in a bowl. Stir in the zucchini
100g reduced fat fresh ricotta
mixture, spinach and two thirds of the chives. Pour into the cake tin. Bake for 20-30
2 tbsp. finely grated parmesan
minutes or until set.
¼ cup chopped fresh chives
5 Combine the capsicum and remaining chives in a bowl and serve with the frittata.
100g roasted peeled red
capsicum finely chopped
A healthy delicious recipe that my whole family loves, even
my 2-year old daughter. It’s great for lunch time being low GI
keeps you full for a long time or for dinner with a salad.
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Vegetarian
Raw Vegan Tamari Zoodles
Linda Pozzi
Serves 2
Ingredients
Method
1 medium zucchini
1 Create the zucchini noodles using a grater or spiraliser. Sprinkle with sea salt and
set aside to drain.
½ carrot
5-6 cherry tomatoes
2 Next julienne the carrots, slice cherry tomatoes and chop up the coriander.
In a large mixing bowl, add in the sesame oil, tamari, lemon juice and agave.
Fresh coriander
Sesame seeds
3 Mix well with a whisk or fork.
1 ½ tbsp. sesame oil
4 Squeeze excess water out of zucchini noodles and place into the bowl of dressing.
Mix it up lightly with tongs.
¾ tbsp. tamari
½ lemon (juiced)
5 Add in the rest of the vegetables and mix well. Serve and garnish with sesame
seeds and coriander.
½ tbsp. honey
Stir Fry Cauliflower
Yasmin Anjum Khan
Enjoy a healthy stir fry cauliflower or any other veggies of your choice.
Ingredients
Method
5 or 6 medium size florets of
cauliflower
1 Heat oil in a wok add garlic finely sliced then add chilli flakes throw in cauliflower
and simmer for few minutes add ¼ cup of water to cook cauliflower through, and
1 or 2 cloves of garlic
then simmer till water burns. Lastly, add salt to taste and serve.
2 tbsp. olive oil
1 tsp. chilli flakes
Salt to taste
Vegetable Strudel
Lyn Holmes
Great as a luncheon dish or main meal with mashed potato and salad. You can add or substitute the vegetables if you wish.
Enjoy!!
Ingredients
Method
Melted butter
1 In a frypan sauté carrots, celery and capsicum in a small amount of oil for 3 min-
9 sheets filo pastry
utes. Add spring onions, peas and parsley and sauté a couple of minutes.
Sesame seeds for sprinkling
2 Remove from heat and allow to cool.
2 large carrots grated
3 When cool, add tub of cottage cheese, stir through with salt and pepper if desired.
1 stick celery chopped
Melt butter and brush over each sheet of filo pastry. Spread vegetable filling along
½ capsicum (any colour or mixed)
long side of pastry then roll up tucking in ends.
3 spring onions chopped
½ cup frozen peas
2 tbsp. chopped parsley
4 Place on a large oven tray and brush top of roll with remaining melted butter and
sprinkle with sesame seeds.
5 Bake in a moderate oven at 180 degrees for approx. 30 minutes.
200g tub cottage cheese
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Raw Pad Thai
Irene Giapitzakis
This salad is delicious!
Ingredients
Method
Salad
1 Place all sauce ingredients in blender and blend until smooth.
2 zucchini, preferably spiralised
into spaghetti
2 Massage sauce into salad ingredients until thoroughly coated. Enjoy!
2 small carrots, spiralised into
spaghetti
130g red cabbage, roughly
chopped
60g baby corn, thinly sliced
1 red capsicum, thinly sliced
A handful of sugar snap or snow
peas, thinly sliced
1 spring onion, thinly sliced
Handful of bean shoots
Handful of basil leaves
Handful of coriander leaves
Small handful of mint leavest
Pad Thai Sauce
2-3 garlic cloves
¼-½ red chilli
2-3 tbsp. peeled and roughly
chopped ginger
80g soaked cashews (soak for at
least 1 hour and drain)
2 limes (juice and flesh)
30g maple syrup or coconut
nectar or honey (roughly ¼ cup)
2-3 tbsp. tamari
50g olive oil (roughly ¼ cup)
50g water or coconut water
½ tsp. cayenne pepper
Pinch of salt
96
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Vegetarian
Roast Vegetable Pasta
Jo Kirchener
Ingredients
Method
1 large zucchini
1 Line flat baking tray with non-stick bake paper.
1 large red capsicum
2 Chop all vegetables into equal bite size pieces, toss on tray and spray lightly with
oil.
1 large green capsicum
1 large sweet potato
3 Cook in oven at 180 degrees till golden, approximately 20 minutes.
4 dry cups spiral past
4 Prepare a large pan of salted water to simmer. Shake herbs, olive oil and balsamic
in a container.
Shaved parmesan
Herbs of your choice, I use mixed
dry Italian blend
Spray oil
5 Bring water to full boil, add pasta and cook for around 11 minutes or until al dente.
6 Drain, toss all the ingredients together in a large bowl, plenty of salt and pepper
and the dressing, scatter shaved Parmesan on top and serve.
½ cup good olive oil
⅓ cup balsamic vinegar
Fresh ground salt and pepper
It goes very well with grilled lean poultry, meat or fish if desired.
Bruschetta Lunch
Linda Pozzi
This appetiser can easily be served as a light springtime meal.
Ingredients
Method
Roma tomatoes
1 Toast slices of whole wheat baguette.
Red bell pepper
2 Add tomatoes on top. Roma tomatoes are firm and succulent and will add a touch
of sweetness.
Mozzarella
Slices of whole wheat baguette
3 Throw in some red bell pepper for a satisfying crunch, and fresh mozzarella for
complementary and creamy saltiness.
Spanish Omelette
Luke Lonsdale
Ingredients
Method
12 eggs
1 Cook potatoes and onions in a large covered frying pan with a splash of olive oil
2 onions, diced
until soft. Do not stir to avoid breaking.
4 small waxy potatoes, sliced
2 Whisk eggs in a mixing bowl.
Pinch of salt
3 Once potatoes are cooked, strain. Add to egg mix.
4 In large frying pan on high heat add mixture and cook until seared around the edge.
5 Put a large plate over the top of the frying pan and flip it over. Add to frying pan
again to cook the other side. Once cooked flip back onto plate and serve.
6 Perfect with a little bit of mayonnaise.
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Vegetarian
The Ratatouille
Geraldine Robert
Serves 6
Ingredients
Method
3 eggplants
1 Fry eggplants and garlic with olive oil.
5 zucchini
2 Fry zucchini and onion with olive oil.
1 clove of garlic
3 Fry tomatoes and thyme with olive oil.
Thyme
4 Put everything in a big pot with the lemon zest and juice.
500g of chopped tomatoes
5 Cook really slowly for about ½ hour to an hour until it’s thick enough.
1 onion
6 Serve on a plate with some couscous and decorate with fresh basil.
Olive oil
Salt and pepper
Basil
1 lemon zest and juice
Feta & Zucchini Patties
Julie-Anne Hunt
Ingredients
Method
2 eggs
1 Combine egg, flour and milk in a bowl add the zucchini, feta, onion, thyme and
½ cup self-raising flour
garlic stir all to combine.
2 tbsp. buttermilk
2 Add salt and pepper to taste.
3 zucchini (grated)
3 Heat oil in frying pan. Place a tablespoon of mixture in pan and flatten lightly with
100g feta crumbled
an egg flip. Fry for around 2-4 minutes or until golden brown.
1 red onion sliced thinly
4 Drain on a plate with paper towel.
1 tbsp. thyme
5 Serve with lemon wedges.
1 clove crushed garlic
Salt & pepper to taste
½ cup vegetable oil
Lemon wedges
99
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Vegetarian
Tuscan Vegetable Stack
Penny Coningham
Serves 2
This recipe is great for a meat free Monday as a main meal or a healthy accompaniment to steak, chicken or fish.
Ingredients
Method
2 red capsicums
1 Halve and deseed capsicums. Place on tray cut side down and grill until skin is
2 zucchini
blackened and flesh is soft. Remove from tray and place in plastic bag until cool
1 large eggplant
enough to handle.
3 tomatoes
250gm haloumi
10 Kalamata olives chopped finely
2 tbsp. balsamic vinegar
2 tbsp. olive oil
Salt & pepper
2 Remove blackened skin and blend with balsamic vinegar (a stick blender works
well) until it forms a smooth, thick consistency. Add water if necessary. Season
with salt and pepper to taste and set aside.
3 Slice zucchini, eggplant, haloumi and tomatoes about 1.5cm thick. The eggplant
and tomato can be cut into rounds. Cut the zucchini lengthways, then in half.
4 Place the vegetables and haloumi on a baking tray (you may need two trays or grill
Dried Italian herb mix
in batches) and brush lightly with olive oil and sprinkle with dried Italian herbs and
Basil leaves to garnish
salt and pepper. Grill until golden and tomatoes are soft. Turn once and grill on the
other side.
5 To assemble the two stacks, layer the largest slices of eggplant first and then the
tomato, haloumi and zucchini until all the vegetables are used. Aim to have the
largest slices at the bottom, working up to smaller slices at the top.
6 Top with the capsicum sauce and sprinkle with olives. Garnish with basil leaves.
Spinach with Lemon And Garlic
Graziella Fracassi
Serves 4 to 6
Ingredients
Method
400 bag of spinach or baby
spinach
1 Preheat your largest frying pan or wok until hot.
2 cloves of garlic
3 Tilt the pan and add a lug of olive oil, immediately followed by the garlic. Shake the
Olive oil
Sea salt and freshly ground black
pepper
1 lemon
2 Wash and drain the spinach. Peel and finely slice the garlic.
pan around so the garlic cooks evenly.
4 When the garlic goes slightly golden, tip in your spinach and mix it around quickly,
using a pair of tongs. Season with a pinch of salt and pepper. In just 1 minute the
spinach will cook down, you’ll be amazed how quickly it happens! Put it into a
colander and let any excess water drain away.
5 Squeeze over the lemon juice and serve immediately.
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Eggplant Involtini
Natalie James
Ingredients
Method
1 eggplant, sliced
1 Lightly grill all eggplant with some olive oil spray in a sandwich press in stages. Mix
250g ricotta cheese
ricotta and parmesan together.
125g parmesan cheese, grated
2 Place ½ tablespoon on each piece of eggplant and roll.
½ can of chopped tomatoes
3 Place in a lightly greased oven proof dish and pour over chopped tomatoes. Place
Olive oil spray
in moderate oven for ½ hour.
For something different, replace eggplant with zucchini, the
kids will love it!
Pea and Quinoa Bowl
Carina Swain
Serves 4
Great eaten warm or cold. Easy to prepare and pack up in a lunchbox.
Ingredients
Method
250g quinoa
1 Cook the quinoa in a pan with double the amount of water and bring to boil for
100g pine nuts
around 15-20 minutes until your quinoa is cooked and there is no water left in the
1 lime, juiced
pan.
1 red chilli
2 Place your peas in a bowl with some freshly boiled water to defrost for 5 minutes.
500g frozen peas
3 Lightly toast the pine nuts in a frying pan and put to one side in a bowl.
3 zucchini, sliced
4 Place peas, juice of 1 lime and 1 chilli in a food processor and whizz until pureed.
3 garlic cloves, crushed
5 In the same pan you toasted your nuts in, add a glug of olive oil and your sliced
Olive oil
Salt & pepper to taste
zucchini.
6 Once the zucchini begins to brown, add the crushed garlic and cook on a medium
heat for 2-3 minutes.
7 And that’s it, combine the quinoa, pea puree and your zucchini and garlic. Add salt
and pepper to taste.
You can swap pine nuts for almonds, change the quinoa for brown rice, or add
extra veggies like asparagus or kale.
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Vegetable Risotto
Krysten Garbellini
Ingredients
Method
500g asparagus
1 Chop or process the asparagus, broccoli stem and zucchini into the size of rice
1 broccoli stem
grains.
2 medium zucchini
2 Heat the coconut oil over a medium heat and fry the spring onions until soft.
1 tbsp. coconut oil
3 Add the vegetable ‘rice’ and cook for 1 minute until heated through. Add the
6 spring onions, finely sliced
nutmeg and stir through.
½ tsp. nutmeg
4 Add the vegetable stock and continuously stir until all liquid has evaporated.
¼ cup vegetable stock
5 Remove from the heat and stir though the lemon zest and juice, parsley and
Finely grated zest and juice of 1
lemon
⅓ cup sunflower seeds
sunflower seeds.
6 Season with salt and pepper and serve with feta crumbled over.
Large handful flat leaf parsley,
chopped
Sea salt and white pepper
50g goats milk feta, crumbled
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Beetroot and Zucchini Patties
Grace Young
Serves 8
Ingredients
Method
2-3 tbsp. olive oil
1 Heat 1 tablespoon of oil in a large frying pan over medium heat; add the onion and
1 red onion, finely chopped
2 cloves garlic, crushed
1 raw beetroot, grated
garlic and cook for 4-5 minutes or until softened. Add the grated vegetables and
cook, stirring for about 5 minutes until wilted, then drain off any liquid.
2 Place the bread, chickpeas, peanut butter and egg yolk in a food processor and
2 zucchini, grated
pulse to combine. Transfer the mixture to a bowl and stir through the vegetable
1 large carrot, grated
mixture and parsley. Season generously with salt and pepper.
100g (about 4 slices) wholemeal
bread, crusts removed
3 Form the mixture into eight patties and chill for about 30 minutes (or up to 24
1 x 400g tin of chickpeas, drained
and rinsed
4 When you’re ready, cook the finished patties in a large frying pan, with a little oil,
3 tbsp. roughly chopped flat-leaf
parsley
hours).
under cooked through.
Salt and pepper
Pumpkin & Spinach Fritatta
Denise Williams
Ingredients
Method
350g pumpkin, peeled and cut
into small chunks
1 Heat the olive oil over a medium heat in a large frying pan.
1 onion, peeled and finely
chopped
3 Cover the pan and cook over a low heat for a further 5 minutes until the pumpkin
1 clove garlic, peeled and finely
chopped
225g baby spinach
8 eggs, beaten
½ tsp. ground nutmeg
½ tsp. salt
½ tsp. pepper
2 Add the pumpkin and onion and sauté for 5 minutes until golden in colour.
is tender.
4 Add the garlic and spinach, seasoning and stir. Cover and cook for 2 minutes for
the spinach to wilt.
5 Remove the cover, add the beaten eggs and cook over a low heat until the eggs
are starting to set.
6 Place the pan under a hot grill and cook until the eggs are set and the frittata is
golden.
3 tbsp. olive oil
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Spicy Toasties
Simone Letat
Healthy and hearty and cheap!
Ingredients
Method
2 cups green/brown lentils
1 Soak lentils overnight then drain.
2 cups hot water
2 Put soaked lentils in 2 cups of water in a medium sized saucepan with tomatoes
1 tin of tomatoes
and garam masala.
1 tbsp. olive oil
3 Bring to the boil. Reduce heat and simmer water.
1 medium onion coarsely
chopped
4 In a small frying pan, add oil and fry onions, ginger and garlic. Fry till soft and then
½ tbsp. grated ginger
½ tbsp. crushed garlic
1 tbsp. turmeric
1 tbsp. ground coriander, whole
coriander seeds will also work
1 tbsp. ground cumin
1 tbsp. garam masala
1 red chilli finely chopped
add spices, taking care not to burn by stirring. Once fragrant, cooked and
combined mix into the lentil mix. Stir through.
5 Once cooled divide into freezer and microwave friendly containers. Freeze in 1 cup
portions.
6 When you’re ready to serve (for work lunch), thaw the night before. Place dollop of
yoghurt and chopped parsley on top in the morning.
7 Pack your mix between 2 slices of sourdough bread and 1/4 avocado.
8 At work, toast bread then spread with avocado. Cut into strips and dip into lentil
curry.
Savoury Paleo Zucchini Loaf
Roisin O’Brien
Serves 12
Ingredients
Method
2 cups almond flour
1 Preheat oven to 180 degrees.
¼ cup linseed, sunflower &
almond meal (LSA)
2 Blend almond flour, LSA and salt in a large bowl. Sift in the coconut flour and bak-
¼ tsp. sea salt
3 Separate eggs and whisk whites well. Add to the bowl with separately whisked
¼ cup coconut flour
ing powder.
yolks.
2 tsp. baking powder
4 Add the melted oil and ACV and mix thoroughly.
4 large eggs, separated
5 Stir through zucchini and scoop into a greased bread tin and bake for
¼ cup coconut oil
30 minutes. Cool, slice and enjoy!
2 tbsp. apple cider vinegar (ACV)
1 zucchini, grated
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Vegetarian
Sweet Potato, Zucchini & Feta Mini Muffins
Debbie Nicholson
Makes 30 mini muffins
A family favourite, ideal for school lunchboxes or with salad for a snack.
Ingredients
Method
1 medium sweet potato, grated
1 Combine all ingredients and spoon into mini muffin trays.
1 medium zucchini, grated
2 Bake at 180 degrees for 15 minutes.
1 medium red onion, grated
½ cup cheddar cheese, grated
Tip:
100g feta, crumbled
⅓ cup spelt or wholemeal flour
Use silicon trays to prevent muffins sticking.
4 free range eggs
Baked Eggplant with Tomato and Mozzarella
Dora Cassiani & Francesca Panunzio
Serves 6
Ingredients
Method
6 large eggplants, cut in half
lengthways, leaving steams
attached
1 Preheat the oven to moderate 180 degrees.
5 tbsp. olive oil,
2 onions, finely chopped
2 cloves garlic, crushed
400g can of chopped tomatoes
(organic if possible)
1 tbsp. tomato paste
3 tbsp. chopped fresh flat-leaf
parsley
1 tbsp. chopped fresh oregano
125g mozzarella, grated
2 Score the eggplant flesh by cutting a criss-cross pattern with a sharp knife, being
careful not to cut through the skin. Heat 2 tablespoons of oil in a large frying pan,
add 3 eggplants and cook for 2-3 minutes each side, or until the flesh is soft.
Remove. Repeat with another 2 tablespoons of oil and the remaining eggplants.
Cool slightly and scoop out the flesh, leaving a 2cm border. Finely chop the flesh
and reserve the shells.
3 In the same pan, heat the remaining oil and cook the onion over medium heat for
5 minutes. Add garlic and cook for 30 seconds, then add the tomato paste, herbs
and eggplant flesh, and cook, stirring occasionally, over low heat for 8-10 minutes
or until the sauce is thick and pulpy. Season well.
4 Arrange the eggplant shells in a lightly greased baking dish; and spoon in the
tomato filling. Sprinkle with mozzarella and bake for 5-10 minutes, or until the
cheese has melted.
5 Serve with your favourite green salad and some wholemeal sourdough rolls for
the table.
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Snacks
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Sweet Potato Rosti Stacks
r
Runne
Kylie Robertson
up
Ingredients
Method
3 small sweet potatoes
1 Peel and grate root veggies and zucchini, in a large bowl mix in egg and almond
3 carrots
1 large zucchini
3 eggs
½ cup almond meal
Seasoning
meal to bind. Add seasoning to your liking.
2 Use a spoon to form small pancake size stacks (balls) and fry at a medium to high
heat in good quality olive oil.
3 Press down the balls in the pan to flatten and cook until golden and crispy. Serve
with salsa/sour cream.
Turmeric, paprika, cajun
seasoning, salt, pepper (to your
liking)
Quinoa Fritters with Mango and Yoghurt
Susan Miller
Serves 4
I do half the recipe for the two of us and it works well.
Ingredients
Method
200g quinoa
1 Place the quinoa and 375ml water in a small saucepan.
2 large eggs plus 1 egg yolk,
beaten
2 Cover and bring to the boil over high heat, reduce the heat to low and simmer
2 tbsp. flat leaf parsley, roughly
chopped
2 tbsp. mint leaves, roughly
chopped
2 spring onions, finely chopped
60g feta crumbled, (I use Lemnos
lactose free feta)
3 cloves garlic, crushed
1 tsp. ground cumin
Finely grated zest of 1 lemon (or
lime)
4 tbsp. flour
2 tbsp. light flavoured oil (I use
grapeseed)
gently for 12 minutes or until the water has been absorbed and the quinoa
is tender.
3 Tip onto a large plate or tray and allow to cool (you will need 2 ½ cups cooked)
4 Combine the quinoa, beaten egg and a pinch of sea salt in a bowl.
5 Stir in the parsley, mint, spring onion, feta, garlic, cumin and zest. Add the flour and
stir to combine.
6 Form into patties using a heaped tablespoon of the mixture (or make bigger and
adjust cooking time).
7 Heat oil in a large frying pan over medium heat. Add 6 patties and cook for
8 minutes each side or until golden, turning carefully. Remove and repeat with
remaining patties. Serve with the lettuce and yoghurt and squeeze of lime.
8 I like to serve with a fresh juicy fruit or vegetable such as; peach, nectarine, mango,
orange or tomato.
Thick Greek yoghurt (I use Black
Swan Lactose free)
Small head of butter or cos
lettuce, leaves separated
2 limes, halved
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Donna’s Choc-Protein Balls
Donna Quirk
Makes about 10 protein balls
These no bake protein balls are super healthy and super delicious! They are the perfect snack and so easy to make.
Ingredients
Method
2 tbsp. cacao powder
1 Combine cacao powder, natural peanut butter, protein powder and oats in a food
1 tbsp. natural peanut butter
processor and process to combine. Add a little water if mixture seems too dry and
1 cup shredded coconut
this will help to combine.
1 scoop of your choice of
chocolate protein powder
2 Scoop out a tablespoon of mixture at a time and roll to form balls. Then roll each
½ cup oats
3 Eat and enjoy!
ball in the shredded coconut.
Emma’s Paleo Banana Loaf
Emma Newel
I use the below recipe at least once a week to fill my lunch box without the sugar and calories!
Ingredients
Method
2 cups almond meal
1 Pre heat oven to 180 degrees and line a loaf tin with baking paper.
2 eggs
2 Mash bananas and mix with eggs, vanilla essence and honey.
3 tbsp. of organic honey
3 Stir in Almond meal and bicarb soda.
1 tsp. bicarb soda
4 Pop in the oven for 40 minutes.
1 tsp. cinnamon
5 Take out and enjoy all week!
2 mashed bananas
1 tsp. organic vanilla essence
Cu-T-Cups
Sari Bryant
Ingredients
Method
1 cucumber, thick slices (2-3cm
thick)
1 Using a spoon, scoop out one side of cucumber.
½ cup grated cheese
3 Add a few drops of lemon juice if desired.
½ cup grated carrot
2 Combine cheese and carrot and lightly pack into cucumber (cups).
Lemon juice (optional)
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Bliss Balls
Emily Gleeson
This recipe is gluten & dairy free!
Ingredients
Method
200g raw nuts (I personally prefer
almonds, cashews and walnuts)
1 Blitz ingredients together in a food processor (Or you could use David Jones
400g pitted dates
2 Roll ingredients into ball shape.
¼ cup raw cacao powder
1 tbsp. organic coconut oil
¼ cup shredded coconut
Vitamix). Blitz until fine crumbs and looks like a dough mixture.
3 Cover with shredded coconut.
4 Store bliss balls in the fridge.
Why is this recipe healthy?
Nuts: According to Nutrition Australia nuts are a great source of healthy fats, protein & fibre.
Dates: Great alternative to sugar!
Cacao powder: According to ‘Superfoods’ book by Rena Patten (purchased at DJs) raw cacao
contains more flavonoids than any other food! Also includes vitamins & minerals such as B1,
B2, B3, B5, B9, E, magnesium, iron, copper, zinc, sulphur and potassium.
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Healthy (Raw) Bounty Bars
Taylor Robertson
Commercial candy bars are highly processed and have no nutritional value, which is why my ‘Raw Bounty Bars’ version
doesn’t contain nasty ingredients like: refined sugars, dairy emulsifiers and artificial flavours.
Ingredients
Method
½ cup desiccated coconut
1 Combine your ingredients for the filling, except the shredded coconut, in a high
4 tbsp. coconut milk
speed blender or food processor. Blend until liquid and smooth.
2 tbsp. coconut butter
2 Transfer mixture into a bowl and stir in your shredded coconut.
½ tsp. vanilla extract
3 Pour mixture into a baking dish lined with baking paper.
1-2 tbsp. Natvia raw
4 Press down firmly with the back of a spoon.
Chocolate coating
5 Make it as thick as you like, I prefer about 1-2cm thick.
½ cup raw cacao powder
6 Place in the fridge and let it chill for 30 minutes-1 hour.
½ cup extra virgin cold pressed
coconut oil (melted)
7 Remove from fridge and cut into 20 small rectangles.
3 tbsp. Natvia
9 Dip each piece of coconut bar into the chocolate and place on a piece of baking
8 Whisk together all your ingredients for the chocolate coating, and pour into a cup.
paper.
10 Repeat with remaining bars.
11 Let bars set for 15-30 minutes in the fridge.
12 Serve immediately or store in the fridge.
Raw (Protein) Cookie Dough
Kylie Robertson
Ingredients
Method
1 can of chickpeas
1 Blitz in a food processor until combined (scrape down sides)
½ cup natural peanut butter
2 Stir in ½ cup dark chocolate/carob chips
2 tbsp. agave syrup
1 tbsp. maple syrup
1 tsp vanilla (paste, extract etc.)
Homemade Banana & Walnut Bread
Yasmin Campbell
Ingredients
Method
2-3 over ripe bananas
1 Mash bananas and mix with eggs milk, honey, cinnamon and then mix in dry in-
2 cups almond meal
gredients.
½ cups chia seeds
2 Bake for 45 minutes-1 hour on 160 degrees.
3 eggs
3 Then it’s ready to eat!
¼ cups almond milk
¼ cups walnuts
2 tbsp. raw honey
2 tbsp. cinnamon
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Health Loaf
Stephanie Calyk
Ingredients
Method
6 dried apricots (chopped)
1 Mix all ingredients together.
1 cup orange juice
2 Sprinkle pumpkin seeds on top.
400g mixed dried fruit
3 Cook for 1 hour at 180 degrees.
200g dates (chopped)
2 tsp. cinnamon
1 cup cold mashed pumpkin
3 tsp. baking powder
1 ½ spelt flour or gluten-free self
raising flour
Apricot & Almond Bliss Balls
Kylie Robertson
Ingredients
Method
1 ½ cups dried apricots
1 Blitz all ingredients in a food processor until consistency of the mixture is good
1 ½ cups almonds
enough to roll into balls (add more syrup if too dry).
1 ½ cups shredded coconut
Optional: roll balls in desiccated coconut
½ cup rice malt syrup
¼ cup chia seeds
Healthy Muesli Cookies
Kerri Pownceby
Ingredients
Method
1 cup wholemeal muesli
1 Place all ingredients in mixing bowl. Mix well.
¼ cup chopped apricots
2 Scoop out mixture with a spoon and roll into ball, then flatten down into cookie
300g melted butter
shapes and place on baking paper.
1 egg
3 Bake in oven at 200 degrees, for approx. 20 minutes or until golden brown.
¼ tsp. cinnamon
4 Then they are ready to eat - Yummy and low in calories!
1 cup apple sauce
½ cup sultanas
¼ cup chopped almonds
1 mashed banana
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Banana Bread Topped with Walnuts
Natalie Simpson
Ingredients
Method
60g butter or margarine
1 Cream butter or margarine and sugar until well mixed. Add eggs, banana, vanilla
¼ cup brown sugar
2 eggs
1 cup mashed banana
1 tsp. vanilla
and milk.
2 Sift together flours and bicarb soda. Add to banana mixture and mix lightly. Add
nuts.
3 Spoon mixture into paper-lined 14 x 21cm loaf pan. Bake in a moderate oven at
½ cup low-fat milk
180 degrees for 50 minutes or until a wooden skewer inserted into loaf comes out
1 cup wholemeal self-raising flour
clean. Remove and cool before serving.
1 cup white self-raising flour
1 tsp. bicarb soda
⅓ cup chopped walnuts
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Paleo Banana Bread
Sam Khan Waheed
Ingredients
Method
1 cup buckwheat flour
1 Preheat the oven to 180º
1 cup almond meal
2 Combine the banana, eggs and buckwheat flour in a bowl then add almond meal,
4-5 tbsp. honey
cinnamon and seeds (leaving a few to sprinkle over the finished product) along
2-3 mashed banana
with baking powder, honey and salt. Mix well
1/3 cup grated coconut
3 Add a little almond milk, if the mix is too dry
4 tbsp. coconut oil
4 Line a loaf baking tin with paper and/or grease with coconut oil. Sprinkle on the
1 tbsp. cinnamon
remaining seeds and coconut
1/3 cup mixed pumpkin and
sunflower seeds
5 Pour in the batter and then cook in your preheated oven for 40-45 minutes, or until
1-2 tbs. almond milk
6 Remove from the oven and flip out onto a cooling rack. Allow to cool for at least 10
1 tsp. baking powder
crispy, golden brown on top
minutes, then slice and serve
Pinch of salt
Banana Bread
Pamela Young-Scott
Ingredients
Method
4 cups wholemeal self-raising
flour
1 Preheat oven to 180 degrees. Line two loaf pans (7.5 x 8.5 x15.cm) base
2 tsp. baking powder
2 Combine the oats, flour, baking powder and sugar in a large bowl.
1 cup brown sugar
3 over-ripe bananas, peeled
150g (5 oz.) butter, melted
375ml skim milk
2 tsp. (10ml) vanilla essence
measurement, with non-stick baking paper.
3 Make a well in the centre. Mash the bananas in a separate bowl until almost
smooth. Add the banana, butter, milk and vanilla essence to the well in the dry
ingredients. Mix until well combined and the mixture resembles a thick batter
slightly thicker than a cake batter (you may need to add a little water).
4 Divide the mixture between the lined pans. Bake for 40-45 minutes or until a
skewer comes out clean when inserted in the middle. Leave in the tins on a wire
rack to cool. Cut each loaf into 8 slices.
5 Wrap any uneaten slices in plastic wrap and freeze until needed.
This is a healthy take on the usually not so healthy banana
bread. The bread in this recipe can be quite heavy, so you
won’t need too much. I find it very filling and it is great
toasted.
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Mocha Protein Balls
Abbey Vawdrey
Ingredients
Method
½ cup almonds processed or
almond meal
1 Mix all ingredients except the honey/maple syrup/golden syrup/milk and coconut
1 cup oats
2 Add honey/maple syrup/golden syrup/milk until it binds into a paste and make
Handful of sultanas/cranberries/
dried fruit processed (works extra
well if you soak dried fruit in a bit
of water for 15-30 minutes before)
in a bowl.
small balls.
3 Roll balls in coconut (optional).
4 Refrigerate or freeze.
1 tsp. vanilla essence
¼ cup shaved coconut/different
nut/more oats
¼ cup sunflower seeds
2 tbsp. of cocoa/Cadbury choc
powder or scoop of choc protein
powder
1 shot of coffee (optional)
Honey/maple syrup/golden
syrup/milk
Shredded coconut
Oaty, Nutty Cookie
Suzanne Reed
Ingredients
Method
1 cup oats
1 Preheat oven to 150 degrees.
½ cup shredded or desiccated
coconut
2 Place oats, coconut and seed mix in a blender or food processor, blitz until a sandy
½ cup almond meal
3 Add this mixture to a bowl, add all the other ingredients, mix until well combined
½ cup seed mix (I used a mix of
sunflower seeds and pepitas)
2 tbsp. water
2 tbsp. peanut or coconut oil
2 tbsp. peanut butter
3 tbsp. rice malt syrup (can
substitute with honey or maple
syrup)
consistency.
and holding together.
4 Prepare a flat tray with non-stick baking paper.
5 Roll tablespoon sized scoops of the mixture into balls, then flatten before placing
on tray
6 Bake in the oven for approx. 12-15 minutes. Remove and allow to cool completely.
Optional Step - Melt 100g dark 70% chocolate and coat either one end or base of
½ tsp. vanilla paste
biscuit in melted chocolate. Place dipped biscuits in fridge for 30 minutes to set
*Optional: add ½ cup sultanas or
dried cranberries
chocolate.
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Arroz con Leche
Sonia Veloso
Ingredients
Method
9 cups full cream milk
1 Pour the milk in a large saucepan with cinnamon sticks, boil for 10 minutes.
1 cup rice
2 Add the rice and stir constantly for about 90 minutes over medium heat. Remove
the cinnamon and remove from heat.
2 cinnamon sticks
3 Pour in small container and put in refrigerator to cool. And it’s ready to be served.
If you like you may add sugar, honey, sliced strawberries or sprinkle with ground
cinnamon.
Carrot Muffins
Natalie Simpson
Ingredients
Method
2 cups wholemeal self-raising
flour
1 Sift flour, baking powder and cinnamon, stirring. Add oats.
1 tsp. baking powder
2 tsp. cinnamon
1 cup quick-cooking oats
2 In a blender, combine honey, eggs, milk, lemon juice, carrot and apple. Pour over
dry ingredients and mix lightly.
3 Fill greased non-stick muffin pans two-thirds full with mixture and bake in a
moderately hot oven at 200 degrees for 20-25 minutes. Serve warm.
⅓ cup honey
2 eggs
1 cup low-fat evaporated milk
1 tbsp. lemon juice
1 cup grated carrot
1 large apple, peeled, cored and
grated
Date & Apple Loaf
Natalie Simpson
Ingredients
Method
1 cup dates, pitted
1 In a saucepan, place dates, honey, bicarb soda and apple juice. Bring to a boil, then
¼ cup honey
1 tsp. bicarb soda
1 cup apple juice
1 cup grated apple
reduce to simmer for 2 minutes, cover and leave to cool.
2 Stir in remaining ingredients and spoon into a greased, non-stick 14 x 21cm loaf
pan. Bake in a moderate oven at 180 degrees for 40 minutes.
3 Remove and cool.
½ cup pecans or walnuts
1½ cups wholemeal self-raising
flour
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Apricot Energy Balls
Fiona Clark
Ingredients
Method
1 cup almonds
1 Place all ingredients, except the coconut, into a food processor until a dough
¾ cup dried apricots
½ cup dried cranberries
10 medjool dates, pitted
consistency is achieved.
2 Roll one tsp. into a ball and roll through the coconut. Repeat until mixture is used
up. Refrigerate and enjoy!
Zest of one lemon
Desiccated coconut (for rolling)
When you’re feeling tired reach for one of these energy balls. They’re
full of healthy ingredients that provide real, useful energy.
Aside from being super tasty, easy and fun to make, these apricot balls
have loads of health benefits. The fruit and almonds are packed with all
the protein you need to stay satisfied.
Sugar Free Date & Banana Pancakes
Rebecca Fraser
Ingredients
Method
2 or 3 very ripe bananas
1 In a large bowl, mash bananas. Add the dates, eggs, flour and milk. Mix until
5 dates, finely chopped
1 ⅓ cups self-raising flour
2 eggs
combined.
2 Drop a tablespoon of batter into the pan. When edges start to bubble turn them
over and cook on other side till golden brown.
200 ml milk
Bliss Balls
Jacki Hodge
Ingredients
Method
Peanut butter balls
1 For both variations, put all dates and nuts (except coconut) in the blender or food
15 dates
processor till they form almost a powdery dough.
Handful of almonds (around ½
cup)
2 Add in the other ingredients (water, peanut butter, cacao powder) and blend until
2 tbsp. peanut butter
3 Then for the peanut butter just roll into balls about bite size and place in the fridge.
1 table spoon of cacao powder
2 tbsp. water
Cacao powder and coconut balls
a sticky dough is formed.
And for the cacao and coconut, roll into bite-size balls and then roll the balls in the
desiccated coconut and place in the fridge.
15 dates
Handful walnuts (around ½ cup)
Handful cashews (around ½ cup)
2 ½ tbsp. cacao powder
2 tbsp. water
3 tbsp. desiccated coconut
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Chocolate, Peanut & Raspberry Protein Slice
Linda Pozzi
Ingredients
Method
½ cup rolled oats
1 Preheat oven to 180 degrees.
¼ cup cocoa powder
2 Blend oats in a food processor until it achieves the consistency of flour, tip into a
2 scoops (60g) chocolate or
vanilla protein powder
3 Whisk together peanut butter, eggs, apple puree and milk until combined and then
⅓ cup firmly packed brown sugar
¼ cup peanut butter
2 eggs
120g apple puree
½cup reduced-fat milk
150g wedge firm ricotta cheese,
crumbled
bowl and sift in cocoa, then stir in protein powder and sugar.
gently stir into dry ingredients.
4 Spread mixture into a medium-size slice tin lined with baking paper.
5 Crumble ricotta over the slice mixture and sprinkle with nuts and raspberries,
pressing in slightly. Bake for 20-25 minutes or until only just cooked through.
6 Cool in tin for 5 minutes before lifting onto a wire rack to cool completely.
7 Cut into 16 bars and refrigerate until required.
¼ cup dry roasted peanuts
½ cup frozen raspberries
Healthy Coconut Balls
Nella Granata
Makes 32
Ingredients
Method
1 cup raw almonds
1 Place almond in food processor and process until roughly chopped. Remove and
400g medjool dates, seeded
2 cups natural cashews
⅔ cup Sanitarium Unsweetened
place in a medium bowl.
2 Place dates, cashews, coconut milk, coconut and vanilla in a food process and
process until mixture comes together.
Coconut Milk
3 Transfer to bowl with almonds and mix well.
½ cup desiccated coconut
4 Form mixture into balls and roll in combined sesame seeds and chia seeds.
1 tsp. vanilla
5 Place in fridge to become firm.
⅓ cup sesame seeds
⅓ cup black chia seeds
Raw Chocolate Health Bar
Christine Rollas
Ingredients
Method
½ cup chopped almonds
1 Add all the ingredients in a bowl and mix thoroughly until all the ingredients
½ cup chopped dates
combine to create a sticky mixture (add more oats if it is too wet or more coconut
¼ r cup rolled oats
oil if too dry).
1 tbsp. organic peanut butter
2 Empty the mixture into a tray or container, and push down with a spoon, then pop
1 tbsp. organic raw cacao powder
in the fridge. Leave overnight and cut into rectangular or square pieces and enjoy.
1 tbsp. honey
Simple!
1 tbsp. coconut oil
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Strawberry Balls
Olivia Hughes
Best sugar hit while at work!
Ingredients
Method
200g strawberries
1 Blend everything together until thoroughly combined.
1 cup desiccated coconut
2 Roll it into small balls and through the coconut for presentation.
¾ rolled oats
3 tbsp. chia seeds
2 tbsp. coconut oil
2 tbsp. acai powder
And extra coconut to roll in
Chewy Weet-Bix Bars
Christine Core
It’s great for school and work lunch boxes.
Ingredients
Method
¾ cup castor sugar
1 Line 20cm x 30cm baking tray with baking paper.
1 cup plain flour
2 Combine sugar, sifted flour, baking powder, coconut, sultanas and Weet-Bix in
1 tsp. baking powder
large bowl.
½ cup desiccated coconut
3 Stir in combined egg, butter and honey; mix well. Press mixture in prepared tray.
1 cup sultanas
4 Bake in the oven at 180 degrees for about 30 minutes or until lightly browned and
5 Weet-Bix, crushed
cool in tray before cutting.
1 egg, lightly beaten
125g butter, melted
1 tbsp. honey
Muesli Power Bars
Christine Spiteri
Ingredients
Method
3 cups (350g) natural bircher
muesli or oats
1 Preheat oven to 160 degrees fan forced.
½ cup (50g) LSA – (ground linseed
+ almonds + sunflower seeds)
1 cup choice of dried apricots,
dates or cranberries
3 organic eggs
2 Combine muesli, LSA, eggs, vanilla, cinnamon, olive oil and honey and choice of
dried fruit in one large bowl until mixed through.
3 Spoon into a baking tin lined with baking paper.
4 Bake for 25 to 30 minutes until golden.
5 Cool and then cut into 16 pieces.
1 tsp. vanilla extract
½ tsp. ground cinnamon
¼ cup (60ml) olive oil or
macadamia nut oil
¼ cup (60ml) honey
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Cacao, Fruit and Nut Bars
Kelsey Budge
r
Runne
up
Ingredients
Method
⅓ cup white chia seeds
1 Soak 1 tablespoon of chia seeds in a small bowl with 2 tablespoons of water. Set
½ cup sultanas
aside for 5 minutes until thickened. Meanwhile, line an 18 x 25cm slice pan with
½ cup shredded coconut
baking paper.
125g dried apples
1 cup walnuts
½ cup rolled oats
¼ cup cacao powder
2 Using a processor, finely chop walnuts, dried apple, sultanas, coconut, oats and
cacao. Add pumpkin seeds and pulse to combine. Transfer to a large bowl and set
aside.
3 Add dates to processor with soaked chia seeds, coconut oil and maple syrup until
⅓ cup pumpkin seeds
it forms a paste. Add half the walnut mixture to the processor and combine.
125g medjool dates (pitted)
Transfer to the bowl with remaining mixture and stir.
¼ cup coconut oil melted
2 tbsp. maple syrup
4 Press mixture evenly into pan and top with extra shredded coconut. Refrigerate for
at least 2 hours until firm. Cut into bars to serve.
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Coconut, Oat and Chia Muesli Bars
Lisa Conway
Makes 14 bars
Ingredients
Method
Wet
1 Preheat oven to 180 degrees.
⅓ cup (80ml) coconut oil
2 Mix wet ingredients in small saucepan over low heat and cook, stirring, for
⅔ cup (240g) honey
3-4 minutes or until melted and combined.
¼ cup (45g) brown sugar
3 Pour into a large bowl and add dry ingredients. Mix until combined well.
Dry
4 Spoon mixture into lightly greased 20cmx 30cm slice tin tray lined with baking
2 cups (180g) rolled oats
paper.
1 cup (75g) shredded coconut
5 Flatten the mixture with the back of a spoon.
1 cup (160g) natural almonds,
chopped
6 Bake for 25 minutes or until golden brown.
¼ cup (45g) chia seeds
8 Lift slice out of tin and cut into bars to serve.
½ cup (75g) pitted dried dates,
finely chopped
7 Set aside to cool.
This Recipe is easily altered. I put all kinds of different dried fruit
½ tsp. ground cinnamon
and nuts in mine to change it up and keep it interesting.
Surprisingly this blend of dry ingredients has become my new
breakfast cereal. I often eat it at work for lunch because it keeps
me energised and full for the rest of the day. Whenever I bring
them, someone always asks what I am eating.
Morning Tea Slices
Karen Sperotto
Makes 10 bars
This scrumptious non-cook recipe is from the River Cottage book. It’s very filling, fresh, easy to make, and it gives you a lot
of energy. The millet is a nutritious, gluten-free grain, easy to find in health food shops, although it could be substituted with
whole oats. It’s a quick and nutritious snack you can make yourself and have at break time instead of buying a processed
snack such as a pastry or muffin.
Ingredients
Method
100g millet flakes
1 Line a 19-20cm square tin or dish with cling film or baking parchment.
75g whole, skin-on almonds.
2 Put all the ingredients, except the orange juice, into the bowl of a food processor.
175g unsulphured dried apricots
Pulse until well chopped and combined, stopping once or twice to scrape down
200g pitted dates, chopped
the sides so the blades can process all the ingredients.
100g dried apples for
mid-morning
3 Slowly add the orange juice, pulsing the mixture until it comes together into a very
50g raisins
4 Press the mixture firmly into the prepared dish in an even layer, smoothing over
2 dried figs, tough stem ends
snipped off
Freshly grated nutmeg (optional)
¼-½ tsp. ground cinnamon
(optional)
stiff, chunky paste.
the top.
5 Refrigerate for 3-4 hours or, preferably, overnight, then slice into bars. Store in the
fridge. These bars will keep fresh for at least a couple of weeks.
Finely grated zest of 1 orange and
juice of about ½ the fruit
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Our recipe for wellbeing
Snacks
Lemon and Coconut Slice
Holly Curtis
Ingredients
Method
Biscuit base
1 Line a slice tray with baking paper. Please note, the quantities above yield enough
½ cup rolled oats
¾ cup unsweetened shredded
coconut
½ cup raw pecans
to fill half a normal slice tray (4 full sized bars or 8 small squares). If you want to
make a full sized slice recipe –and fill the tin– simply double the ingredients.
2 To make the biscuit base, use a high-powered processor to process the buckwheat
oats, seeds, pecans and salt until a fine crumb forms. Add the oats and coconut
¼ cup buckwheat oats
and blitz again (I like my oats a little chunky, but you can blend for longer to make
1 tbsp. linseeds (or any other
seeds)
a fine crumb). Add the oil and maple syrup and process until it all comes together
2½ tbsp. pure maple syrup
4 tbsp. melted coconut oil (or
2 tbsp. each coconut oil and
almond or macadamia oil)
Generous pinch of Himalayan
sea salt
Lemon cream topping
and is sticky. You may need to scrape the bowl/jug down a few times to fully
incorporate all the ingredients. Press firmly into the prepared slice tin and place in
the freezer to set while you make the topping.
3 To make the lemon topping, process the cashews, coconut and lemon rind until a
super-fine crumb forms, taking care not to over-process into butter. Add the
remaining ingredients and process until smooth and creamy.
4 Remove the base from the freezer and top with the lemon cream, using the back
½ cup raw cashews
of a dessert spoon to smooth. Top with extra shredded coconut and allow to set in
⅓ cup unsweetened shredded
coconut
the fridge for an hour or so.
⅓ cup and 2 tbsp. coconut cream
5 Once set, cut into 4 large bars or 8 squares. I would say one square is a good sized
portion for a snack.
1½ tbsp. pure maple syrup
Juice of 1 lemon
Zest of ½–1 lemon (depending on
how lemony you like it)
Healthy Protein Balls
Taylor McNamara
Ingredients
Method
2 cups roasted almonds
1 Add nuts to a blender or food processor and blend till nuts are finely chopped.
1½ cups shredded coconut
2½ cups pitted dates
2 tsp. of vanilla extract
2 tsp. raw cacao powder
3 tbsp. of coconut oil
1 scoop of vanilla or chocolate
protein powder
Then put nuts aside.
2 Add dates the blender first and blend for approx. 30 seconds then add the rest of
the ingredients.
3 Once all other ingredients are mixed together add the blended nuts and blend till
everything is mixed well together.
4 Use hands to mix balls about a tablespoon large and let set in the fridge for an hour.
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Sweets
122
Our recipe for wellbeing
Sweets
One Bowl Blueberry Muffin
Isabella Sheman
Ingredients
Method
2½ cups self-raising flour sifted
1 Preheat oven to 180 degrees.
1 tsp. baking powder
2 Place the flour, baking powder and sugar in a bowl. Make a well in the centre and
1 cup caster (superfine) sugar
place the oil, egg, milk and vanilla. Break the yolk from the egg, and then combine
½ cup vegetable oil
the ingredients together. Add the blueberries and mix to combine.
1 egg
½ cup milk
1 tsp. vanilla extract
300g fresh or frozen blueberries
Granulated sugar, for sprinkling
3 Spoon mixture into a 12-hole, ½ -cup capacity (125ml), muffin tin lined with
paper patty cases. Sprinkle the tops with sugar and bake for 30–35 minutes or until
cooked when tested with a skewer. Remove from tin and cool on a wire rack.
4 Alternatively, you can substitute the blueberries for any flavour you desire. Some
suggestions include frozen raspberries, banana and choc chip, banana and walnut
and frozen mixed berries.
Raw Coconut Lime Tart
Zuzana Gocikova
Ingredients
Method
For the crust
1 Pulse the cashews in a blender, until a fine powder is formed. Add coconut oil and
150g of organic cashew nuts
the sweetener of your choice. Mix together until a firm dough is created.
3 tbsp. of organic coconut oil
2 Use your hands to add the mixture to the bottom of the tart pan. Press evenly into
Sweetener of your choice: brown
sugar/coconut sugar/agave syrup
3 Mix all the other ingredients together and scoop them into the chilled tart crust.
For the filling
1 organic coconut milk
2 tsp. of organic coconut oil
4 tbsp. of coconut flour
4 tsp. of brown sugar/coconut
sugar/agave syrup
the pan and place in the refrigerator while preparing the filling (for at least 1 hour).
Smooth the top with a spatula. Place tart in the freezer until frozen solid (at least
4 hours).
4 Let thaw for 20 minutes before serving. Top with coconut (just lightly fried on a
pan) and lime wedges.
Juice from one lime
Healthy Fruit Cake
Sharon Beggs
Ingredients
Method
500g mixed dried fruit
1 Preheat oven at 160 degrees.
1 cup apricot nectar
2 Simmer mixed fruit and apricot nectar for 3-5 minutes then let cool.
1 tsp. mixed spice
3 When cool, add dry ingredients, mashed pumpkin and honey.
1 tsp. bicarb soda
4 Place mixture into greased and lined 20cm square pan.
2 tsp. honey
5 Bake for 1 hour-1 hour and 15 minutes, then let cool for 10 minutes before turning
1 cup cooked mashed pumpkin
out onto rack.
1 ½ cups self-raising flour
123
Our recipe for wellbeing
Sweets
Strawberry, Raspberry & Vanilla Raw Cheesecake
Alicia Constantin
Ingredients
Base
r
Runne
Method
up
Base
½ cup almonds
1 Blend almonds and buckwheat together until grainy.
1 cup buckwheat grouts
2 Add the coconut oil and dates and blend until well combined.
10 dates
3 Transfer to a mixing bowl and add all other ingredients mixing with either your
¼ cup coconut oil
hands or a fork until the mixture is moist.
½ tsp. vanilla paste or extract
4 Line a baking tray with glad wrap, I used a 20x20cm.
2 tbsp. cacao powder
5 Press the base mixture into the bottom of the tray, and put in the freezer while
Pinch sea salt
2 tbsp. warm water
Top layers
4 cups raw cashews (soaked
overnight)
½ cup coconut nectar (or other
sweetener of choice)
½ cup coconut oil
Juice of 2 lemons
1 tbsp. lemon rind
1 tsp. vanilla paste or extract
2 cups frozen berries - mix of
strawberries and raspberries
Garnish
¼ frozen berries – mix of
strawberries and raspberries
making the top layers.
Top layers
1 Drain the cashews and add to a high speed blender such as a Vitamix (this is
crucial in gaining a smooth cheesecake consistency), add the coconut nectar,
lemon juice and rind. Blend for 2-3 minutes until the mixture is smooth and creamy.
2 Add the coconut oil and vanilla and blend 30 seconds to combine.
3 Transfer half the mixture to a bowl, and leave aside.
4 Add the berries to the remaining mixture in the blender and blend for an additional
minute or so for the mixture to combine.
5 Remove the tray from the freezer and add in the first layer of mixture (without the
berries), giving it a shake and wobble to spread it evenly. Return to the freezer for
20 minutes or longer.
6 After the 20 minutes take out the tray and lightly pop in a few raspberries, leaving
them exposed on the top.
7 Pour on the berry mixture spreading it evenly.
1 tbsp. hot water
1 tsp. coconut nectar
A few fresh raspberries
Optional: cacao nibs and chia jam
Note:
The two layers are just for aesthetics, so feel free to just mix it all into
one layer.
For the swirl on top: Simply blend the berries and hot water together
with the coconut nectar to form a liquid.
Pour over the top layer of the cake and use a spoon to gently swirl
the mixture through the top layer. Place cake in the freezer for 3-4
hours to set.
The beauty of this recipe, apart from its many healthy and nutritious
ingredients, is that it requires no cooking, and can be adapted to
suit your own taste. Substitute the berries for any other fruit, such
as blueberries, passionfruit, mango, etc. You can also add in other
superfoods to the base layer, such as maca powder, bee pollen, chia
seeds, and flax seeds - anything you want! You can also substitute
the coconut nectar for another sweetener such as Manuka honey
or maple syrup. Finally, you can have fun with the toppings and add
124 you like.
whatever
Our recipe for wellbeing
Sweets
Peanut Butter Chocolate Mousse Slice
Jacinta Pittorino
Ingredients
Method
Base
1 Place all base ingredients into a food processor and process until sticky, adding
½ cup almond meal
water if necessary.
½ cup oats
2 Press base out evenly into lined slice tin and place into the freezer
2 tbsp. cacao powder
3 Place all peanut filling ingredients into food processor and blend until smooth, you
2 cups pitted dates
1 tsp. vanilla
Peanut layer
may have to scrape the sides once or twice.
4 Spread filling evenly on top of slice base and place back into the freezer while you
make the mousse.
1 cup natural peanut butter
5 Clean out your blender before making your mousse to keep flavours separate.
1 banana
6 Place all of the mousse ingredients into the food processor and blend until smooth,
2 tbsp. milk
wiping down the sides as necessary.
2 tbsp. coconut oil
7 Spread the mousse on top of your slice trying your best to make it nice and even.
1 tsp. vanilla
8 Place into the freezer for 2-4 hours to set. Slice into desired sized slices once
Pinch salt
frozen and allow too thaw out for around 10 minutes before serving.
Chocolate mousse
1 avocado
I found this fabulous healthy recipe via pheebsfoods.com.
4 medjool dates
1 tbsp. honey
1 cup light coconut milk
The dessert you can feel good about eating! Packed with full of heart
½ cup cacao powder
healthy monounsaturated fats from the avocado and coconut, loads
1 tsp. coffee powder (optional)
of antioxidants from the cacao, and it’s naturally sweetened with
1 tsp. vanilla
dates and honey!
Pinch of salt
Choc Nut Brownies
Cathy Vitale
Makes 15
Ingredients
Method
1 cup unsweetened apple puree
1 Preheat oven 175 degrees
¾ cup self-raising flour, sifted
2 Grease and line a 20x20cm square tin.
⅓ cup cocoa, sifted
3 Place apple puree in a medium bowl and add flour, bicarb soda, cocoa, sugar and
½ tsp. bicarb soda
salt. Stir gently until just combined.
Pinch of salt
4 Fold through the choc bits and walnuts.
½ cup castor sugar
5 Pour mixture into prepared tin and bake for 25-30 minutes.
⅓ cup choc bits
6 Remove from oven and let stand 10 minutes before turning out onto wire rack to
30g walnuts, chopped
cool completely.
7 Slice and store in an airtight container. Enjoy!
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Our recipe for wellbeing
Sweets
Healthy Caramel Slice
Serena Carter
Ingredients
Method
Base
1 For the filling, place cashews in a glass or ceramic bowl and cover with cold water.
1 cup rolled oats
30 g almond meal
Stand for 2 hours. Drain well.
2 For the base, preheat oven to 180 degrees. Line a baking tray with baking paper.
60 g dates chopped
Spread oats over tray. Bake oats for 6 minutes or until golden. Process oats in a
2 tbsp. coconut oil
food processer until coarsely chopped. Add almond meal, dates, oil, milk and rice
2 tbsp. light coconut milk
malt syrup and process until a sticky mixture forms. Grease and line the base and
1 tbsp. rice malt syrup
sides of a 16x26cm slice pan. Press mixture from processer into the pan. Bake for
Caramel filling
8 minutes or until firm. Cool completely.
1 cup cashews
3 For the filling, process the cashews until finely chopped. Add dates and coconut
200 g dates chopped
milk and process until well combined. Add oil, rice malt syrup and salt. Process
¼ cup light coconut milk
until smooth. Spread over prepared base. Use a spatula to smooth the surface.
2 tbsp. coconut oil
Place in the fridge for 2 hours or until firm.
2 tbsp. rice malt syrup
Pinch of sea salt flakes
Chocolate topping
½ cup raw cocoa powder
⅓ cup coconut oil
4 For the topping place all the ingredients in a heatproof bowl set over a pan of
simmering water. Cook, stirring constantly for 4 minutes or until the mixture comes
together. Pour over filling. Smooth the surface.
5 Place in fridge for at least 6 hours or until set (I prefer to leave it overnight). Use a
sharp knife to cut into 24 squares.
150 ml rice malt syrup
This is my recipe for a healthy caramel slice. It is suitable for vegans,
its low calorie and great for people wanting to avoid sugar in their
diet. From my experience in making this slice you have to use the
exact quantity of rice malt syrup otherwise the slice will not set
correctly.
Carrot Muffins
Natalie Simpson
Ingredients
Method
2 cups wholemeal self-raising
flour
1 Sift flour, baking powder and cinnamon, stirring. Add oats.
1 tsp. baking powder
2 tsp. cinnamon
1 cup quick-cooking oats
⅓ cup honey
2 In blender, combine honey, eggs, milk, lemon juice, carrot and apple. Pour over dry
ingredients and mix lightly.
3 Fill greased non-stick muffin pans two-thirds full with mixture and bake in a
moderately hot oven at 200 degree for 20-25 minutes. Serve warm.
2 eggs
1 cup low-fat evaporated milk
1 tbsp. lemon juice
1 cup grated carrot
1 large apple, peeled, cored and
grated
126
Our recipe for wellbeing
Sweets
Raw Organic Caramel Slice
Nyomi Hom
Ingredients
Base
1 cup dried dates
¾ cup almonds
1 tbsp. of coconut oil (liquid)
Caramel
1 cup dried dates
½ cup coconut oil
1 ½ tbsp. of unhulled tahini
¼-½ cup pure organic maple
syrup
1 cup raw cashews, soak in water
for an hour
¼ cup water
Raw top chocolate layer
¼ cup coconut oil (liquid)
⅓ cup pure organic maple syrup
¼ cup raw cacao powder
Method
Base
1 In a blender, blend dates, almonds, coconut oil until it resembles fine crumbs and
is sticky in consistency and able to be pressed together.
2 Pour mixture into a slice tin lined 20x20cm with non-toxic grease proof paper and
press it down to form a base.
3 Place it in the freezer.
Caramel
1 Put dates, coconut oil, tahini, maple syrup, cashews and water into a blender and
pulse until completely smooth (you may need a little bit extra water to help blend
it but try not to add any.
2 Pour caramel mixture on top of the base and return it to the freezer to set.
Raw chocolate layer
1 Add the coconut oil, maple syrup and cacao to a small saucepan on really low heat
and stir until it is combines and resembles chocolate sauce, this will only take a
few minutes.
2 Spread the chocolate sauce on the top of the caramel filling (make sure the caramel is set before you do this step).
3 Pop it back into the freezer for an hour and remove it from the tin, slice it up and
store it in an airtight container in the fridge.
Tip:
Make sure you remove it from the tin and cut as soon as it comes out
of the freezer... it’s much easier.
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Our recipe for wellbeing
Sweets
Raw Snickers
Matika Cook
Ingredients
Filling
Method
Filling
½ cup peanut butter (additive
free, preferably organic)
1 In a food processor, mix the peanut butter, tahini, sweetener, coconut oil, salt and
½ cup tahini, hulled
2 Press into a slice tin (approx. 20 x 30cm), lined with baking paper.
¼ cup rice malt syrup (or maple
syrup or honey)
½ cup organic coconut oil
1 cup almond meal
Pinch of salt
½ cup raw almonds, toasted
Chocolate layer or icing
1cup organic coconut oil
almond meal until well combined.
3 Place the almonds on top and press into the filling. Put in freezer.
Chocolate layer or icing
1 Mix the coconut oil, rice malt and cacao over a very low heat until combined
(approx. 1 minute).
2 Pour over the filling and return to the freezer immediately, for 20-30 minutes to set.
3 Once set, cut and store in the fridge or freezer.
4 Keep refrigerated or frozen.
2-4 tbsp. rice malt syrup (maple
syrup or honey)
¼ cup cacao powder
Nutritious and Delicious Salted Caramel Slice
Matika Cook
Ingredients
Method
Base
1 Line a 20x10 cm loaf tin with baking paper.
½ cup walnuts
⅓ cup almond meal
3 tbs. coconut oil
Base
1 Place all the base ingredients in to a food processor (we use our Vitamix). Whiz
until well combined, it will be a little sticky and crumbly.
2 tbs. raw cacao
2 Press this mix in to the prepared tin, ensure it is pressed evenly.
1 tbs. 100% maple syrup
3 Place the tin in to the freezer.
Caramel filling
1½ cups dates
½ cup coconut milk
½ cup coconut oil
½ tsp. Himalayan pink salt
Chocolate topping
½ cup coconut oil
Caramel Filling
1 Using the food processor (don’t worry about washing it) place all the caramel filling
ingredients and whiz until completely smooth (it will take around 5 minutes).
2 Pour this delicious mixture over the top of the base and return to the freezer.
Chocolate topping
1 Using the food processor (again, don’t worry about washing it) add the raw cacao,
coconut oil and maple syrup, whiz until completely smooth.
2 tbsp. raw cacao
2 Pour the choc topping over the caramel filling, shake the tin slightly to even it out.
1 tbsp. 100% maple syrup
3 Sprinkle with Himalayan pink salt if you like things extra salty.
½ tsp. pink Himalayan salt
(optional)
4 Return to the freezer for about 1 hour or until completely set.
5 Once set, cut into slices and eat it all up! Ok maybe not all at once.
128
Our recipe for wellbeing
Sweets
Banana & Blueberry Muffins
Linda Pozzi
Makes 12
Ingredients
Method
300g self-raising flour
1 Heat oven to 180 degrees (fan) or 160 degrees (gas) and line a 12-hole muffin tin
1 tsp. bicarb soda
100g light muscovado sugar
50g porridge oat, plus 1 tbsp. for
topping
2 medium bananas
284ml buttermilk
5 tbsp. light olive oil
2 egg whites
150g punnet blueberries
with paper muffin cases.
2 Tip the flour and bicarbonate of soda into a large bowl. Hold back 1 tablespoon of
the sugar, and then mix the remainder with the flour and 50g oats. Make a well in
the centre.
3 In a separate bowl, mash the bananas until nearly smooth. Stir the buttermilk, oil
and egg whites into the mashed banana until evenly combined.
4 Pour the liquid mixture into the well and stir quickly and sparingly with a wooden
spoon. The mix will look lumpy and may have the odd fleck of flour still visible, but
don’t be tempted to over-mix.
5 Tip in the blueberries and give it just one more stir. Divide the mix between the
muffin cases (they will be quite full). Then, sprinkle the tops with the final
tablespoon of the oats and the rest of the sugar.
6 Bake for 18-20 minutes until risen and dark golden. Cool for 5 minutes in the tray
before lifting out onto a rack to cool completely.
Banana and Macadamia Pancakes
Emily Westbury
Ingredients
Method
2 cups almond meal
1 Preheat the oven to 160 degrees and place 4 plates inside to warm. In a medium
1 tsp. baking powder
bowl, combine the almond meal, baking powder, nuts, eggs, almond milk, bananas
½ cup raw macadamia nuts, plus
extra to serve
(leaving a few disks to serve), vanilla seeds and maple syrup and mix well, until
3 eggs, 1½ cups almond milk
2 bananas, sliced into disks
½ vanilla bean pod, seeds
scraped out (you can use a pinch
of vanilla powder instead)
2 tbsp. maple syrup, plus extra to
serve
3 tbsp. coconut oil
1 dollop of coconut yoghurt per
person
smooth.
2 Heat a frying pan over medium heat, add the coconut oil and, once hot, place ¼
cup of the batter into the pan, tilting it evenly for a thinner pancake.
3 Cook the pancake for about 3 minutes, until the edges are getting crispy and there
are a few air bubbles in the centre, then flip it and cook the other side for 1-3 minutes depending on the size and thickness.
4 Once cooked, place the pancake in the oven to keep warm. Repeat with the remaining batter.
5 To serve, place 2 pancakes on each plate, scatter the leftover banana discs and
macadamias over the top and drizzle with maple syrup.
129
Our recipe for wellbeing
Sweets
Wholemeal Banana Muffins
Menakshi Laroiya
Makes 12
Ingredients
Method
2 large bananas
1 Place flour in a bowl and make a well.
1 cup wholemeal self-raising flour
2 Combine ½ mashed banana, the buttermilk, eggs and honey and whisk ingredients
½ cup oats
until smooth.
½ cups buttermilk
3 Let the mixture stand for a few minutes to allow the flour to rest and rise.
2 eggs, lightly beaten
4 Spray a non-stick frying pan with oil.
1 tbsp. honey
5 Heat over medium heat.
Olive oil cooking spray
6 Spoon ¼ cup batter into pan. Cook until bubbles appear on the surface.
1 tbsp. of ricotta per serving
7 Turn and cook for 1-2 minutes or until golden and cooked through.
8 Repeat with remaining batter to make 12 pancakes.
9 Thinly slice remaining banana. Place pancakes on plates.
10 Top with sliced banana and ricotta combined with honey.
Banana Date and Walnut Muffins
Robyn Elsden
Ingredients
Method
Dry
1 Preheat oven to 180 degrees fan forced. In a large bowl mix all the dry ingredients.
2 cups almond meal
2 In a food processor, combine wet ingredients (excluding the 1 extra thinly sliced
¾ cup roughly chopped almonds
banana).
2 tsp. baking powder
3 Add the wet ingredients to the dry, and combine well.
1 tsp. ground cinnamon
4 Divide the mixture among 8 paper muffin tin holes (lined with baking paper) and
A pinch of salt
top the mixture with a sprinkle of the chia seed and the thinly sliced banana.
Wet
5 Bake for 35-40 minutes or until golden brown.
1 cup fresh dates, pitted and
chopped
6 If desired, drizzle with maple syrup to serve.
3 free range or organic eggs
2 large bananas and 1 extra, thinly
sliced
¼ virgin organic coconut oil,
melted
Tip:
Additional
1 tsp. chia seeds
Stores nicely in an airtight container for a few days. Will remain moist
1 tsp. maple syrup (to drizzle,
optional)
and delicious.
A great healthy breakfast in the run.
130
Our recipe for wellbeing
Sweets
Good quality nut butters are delicious! I often enjoy them straight out of a jar or off
a spoon, it’s just pure comfort food that satisfies me for hours. The only ingredient
on the back label should be nuts and maybe just a little salt – that’s it! Look for nut
butters with no added oils, sugar or stabilisers.
I’ve made these cookies a number of times and they are delicious using peanut,
almond or macadamia (my favourite). This is perfect for holiday baking and what
I love about them is that you only need a few ingredients to create pure magic.
What’s good about them: Nut butters are packed with protein that keeps your
body satisfied for hours. They are also rich in antioxidants and minerals including
magnesium, potassium, folate, niacin and folate. I love my macadamia nuts and
they make the most amazing butters because they are so deliciously creamy and
high in anti-inflammatory mono-unsaturated fats similar to olive oil and avocado.
Make nut butters yourself in a quality high speed blender and you’ll taste and feel
the benefits.
131
Our recipe for wellbeing
Sweets
Salted Nut Butter Cookies
Linda Pozzi
Makes 12
Ingredients
Method
1 cup organic peanut or almond
butter or macadamia nut butter
1 Preheat oven to 150 degrees. Combine nut butter, honey, vanilla and organic egg
2-3 tbsp. honey (or your choice of
natural sweetener: coconut sugar,
organic maple syrup, stevia etc.)
1 organic egg
1 tsp. vanilla bean paste
Garnish
½ cup almonds or macadamia
nuts, or other nuts roughly
chopped flaked salt to garnish
into a mixing bowl. Mix well until combined. The mixture will be soft and a little
sticky, but that’s how it’s supposed to look (depending on what nuts you use,
consistency will vary).
2 For a firmer cookie you can add a few tablespoons of almond meal coconut. Taste
and adjust sweetness to your liking. Spoon delicate portions onto a baking tray
lined with baking paper, using a small teaspoon or mini ice-cream scoop. Chop
almonds or peanuts then garnish over the top.
3 Press the cookie down so it flattens. Sprinkle lightly with a little flaked sea salt and
bake for 30 minutes or until golden. Remove and allow to cool. Enjoy!
Tip:
Add 2 tablespoons of Healthy Chef Organic Pea Protein or Healthy
Chef Native Whey Protein Isolate to pump up the protein and boost
amino acid profile. Add 80g roughly chopped dark chocolate for a
choc chip version. To make chocolate fudge cookies, add
2 tablespoons naked chocolate.
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Our recipe for wellbeing
Sweets
Chia Pudding
Simon Lai
Ingredients
Method
250g coconut milk
1 Mix all ingredients thoroughly in a mixing bowl.
650g almond milk
2 Allow to sit for at least 15 minutes to help chia seeds expand.
150g chia seeds
3 Add your choice of toppings. Enjoy!
3 tsp. honey
1 tsp. vanilla extract
½ tsp. salt
Topping options
Goji berries, sultanas, apple/
cinnamon, kiwi fruit/walnuts,
pear/nutmeg, orange/
passionfruit, pineapple/mint,
apricot/hazelnuts, strawberries,
pear/fig/walnut, berry coulis
Choc Beetroot Brownies
Sarah Long
Ingredients
Method
400g beetroot
1 Preheat oven to 180 degrees. Butter and then line a 20x30cm tin with baking paper.
150g dark cooking chocolate
2 Top, tail and peel the beetroot. Roughly chop and place into a large bowl. Add a
100g butter
splash of water, cover with cling film –pierced with a few small holes – then micro-
1 tsp. vanilla extract
wave until tender.
200g brown sugar
3 Roughly chop the chocolate and cut the butter into cubes.
3 eggs
4 Drain the beetroot through a sieve, then put into a food processor with the choc-
100g wholemeal plain flour
olate, vanilla and butter. Whizz until the mix has melted and is as smooth as you
30g cocoa powder
can get it.
5 Whisk the sugar and eggs in a large bowl until thick, pale and foamy. Spoon the
beetroot mixture into the bowl with the whisked eggs and, using a large metal
spoon, gently fold it in, keeping as much air in the mixture as you can.
6 Sift the flour and cocoa into the bowl and gently fold in to make a smooth batter.
Pour into the prepared tin and bake for 20-25 minutes or until risen all over. Try to
keep it slightly moist on the inside. Cool completely in the tin, then cut into squares.
133
Our recipe for wellbeing
Sweets
Dairy-free and Sugar-free Banana and Peanut Butter
Ice Cream
Jorgelina Medina
Ingredients
Method
4 ripe bananas
1 Peel bananas and slice into medium sized discs. Place sliced banana on a plate
2 tbsp. of peanut butter
and place in the freezer for anywhere between 1-2 hours.
2 In a food processor fitted with a steel blade, place the slices of banana and blend
away. The consistency will first be crumbly, then gummy, and then, finally, creamy.
3 Once creamy, add Peanut butter and blend until mixed through.
This Banana ice-cream is easy, super creamy and even tastier.
It doesn’t use any dairy or added sugar and you don’t even need an
ice cream churner!
If you don’t like peanut butter you can throw in any other low fat/low
sugar spread or coconut shavings. If you have nut allergies throw in
some cacao for a choc-banana flavour. You can even leave out the
flavouring and have the best banana ice-cream you’ve ever tasted!
Chocolate Brownies
Effie Bakaniozos
Ingredients
Method
1cup almond butter
1 Preheat the oven to 160 degrees. In a large bowl, whisk together the almond butter,
⅓ cup maple syrup
1 egg
2 tbsp. butter
syrup, egg, ghee, and vanilla. Stir in the cocoa powder and baking soda.
2 Pour the batter into a 22cm baking pan. Bake for 20-23 minutes, until the brownie
is done, but still soft in the middle.
1 tsp. vanilla extract
⅓ cup cocoa powder
½ tsp. baking powder
134
Our recipe for wellbeing
Sweets
Strawberry Dreamcake Cheesecake
Tess Norton
Ingredients
Method
Base
1 Place the base ingredients into a food processor and process until a coarse crum-
1 cup almonds
bly mixture forms. Transfer mixture into a spring form pan and press down to form
2 tbsp. coconut oil, liquefied
a very thin layer and edging, I worked my mixture a little higher up the wall sides to
3 soft medjool dates
create a rustic effect. Alternatively, you can also forget about the edging and just
1 tsp. pure vanilla extract
press the entire mixture down evenly along the base for a flat gluten-free cheese-
Cheesecake filling
cake crust. Once the base in in place, place the pan into the freezer while working
2 cups raw cashews, pre-soaked
for at least 2 hours or overnight
6 tbsp. coconut oil, liquefied
on the filling.
2 Place all the cheesecake ingredients into a blender and process until the mixture
is smooth and uniform. You may need to pause and scrape the sides down or stir
Juice 1 lemon
1 tsp. pure vanilla extract
¼ cup liquid sweetener of your
choice (maple syrup for example)
1 medium ripe banana
the mixture a little to help it blend through.
3 Transfer the mixture into the spring form pan onto the crust and spread out evenly,
smoothing out the top.
4 Place the cheesecake back into the freezer and freeze for 1-2 hours to allow the
filling to set. Then transfer the cake to the fridge. Garnish with extra strawberries
2 cups strawberries, hulled
and enjoy!
Tip:
If you freeze this cake completely you will need to thaw it out a little
to slice it, as it gets very hard when frozen. If kept in the fridge it
should slice nice and easy.
Banana, Date and Coconut Muffins
Felicity Garreffa
Ingredients
Method
½ cup coconut flour
1
1 tsp. ground cinnamon
2
3
1 tsp. organic vanilla essence or
paste
Fold through the coconut and chopped dates. Mix wet ingredients into the dry and
pour batter to fill three-quarters of each liner.
1 banana, mashed
2 tbsp. raw honey
In a bowl, whisk together coconut flour, baking powder, cinnamon and salt. In
another bowl whisk together eggs, banana, honey and vanilla.
¼ tsp. pink salt flakes or sea salt
4 large free range eggs
Heat oven to 190 degrees (170 degrees fan-forced), line a 12 cup muffin tin with
paper liners.
2 tsp. gluten free baking powder
4
Bake for 20-25 minutes or until golden brown and a toothpick comes out clean.
Cool on a wire rack.
2 tbsp. shredded coconut
3 large medjool dates
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Our recipe for wellbeing
Sweets
Healthy Mini Muffins
Huoy Yoong
Ingredients
Method
1 cup oats
1
you may like, crushed into bits
Mix all the ingredients up. Scoop mixture into muffin tray and place in oven at 180
degrees for 15 minutes.
½ cup almonds or any other nuts
2
Grill at 180 degrees for 5 minutes to get a crispy top.
1 tbsp. honey
½ tsp. cinnamon
Milk to suit you if you like it more
moist or solid
2 ripe bananas, cut into little
pieces
Apricots or sultanas (optional)
Raw Chocolate Cheesecake
Sabrina Matuda
Ingredients
r
Runne
up
Method
To make the crust
Crust
1½ cups almonds
1
First, pre-soak almonds and dates separately overnight.
1 tbsp. coconut oil
2
Place all crust ingredients into your food processor and pulse until dough-like.
8 pre-soaked dates
3
Add dough into your baking dish and press down evenly. Put it in the freezer for
Cake
20-30 minutes.
2 ripe avocados
To make the cake
1 cup dark chocolate, melted
1
Place all cake ingredients into your food processor and blend until completely
smooth (stopping to scrape down the sides).
1 cup fresh ricotta
½ cup no added sugar peanut
cacao spread
2
2 gelatine leaves
3
Layer the mixture on top of your crust evenly.
4
Place it in the freezer covered with plastic wrap for 1 hour.
5
Remove from freezer and top with berry jam, fresh berries and pistachios.
No added sugar berry jam, fresh
berries and pistachios for the
topping
Soften gelatine leaves in cold water for 5-7 minutes and squeeze out any excess
water. Dissolve the leaves in hot water and add to the cake mixture.
Cashew Icecream
Charlene Gibbons
Ingredients
Method
2 cups cashews (soaked
overnight)
1
Drain cashews and pour into blender.
2 cups almond or rice milk
2
Add maple syrup, vanilla and salt.
3
Slowly add milk and blend until smooth.
4
Pour into ice-cream maker and churn for 35 minutes.
5
Scoop out into freezer safe container and place in freezer for 2 hours.
½ cup maple syrup
1 tsp. of vanilla essence
Pinch of sea salt
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Our recipe for wellbeing
Sweets
Wholemeal Fruit Loaf
Leanne Wagstaffe
Ingredients
Method
1 cup mixed dried fruit
1 Soak dried fruit in milk for 30 minutes, add sugar and flour. Mix well.
½ cup dried apricots – chopped
2 Bake in foil lined loaf pan at 175 degrees for approximately 40 minutes.
1 cup low fat milk
3 Can be served buttered.
1 cup brown sugar
1½ cups wholemeal self-raising
flour
Zucchini & Walnut Cake
Filomena D’angelo
Serves 10
Ingredients
Method
2 cups plain flour
1
1 tsp. cinnamon
2
separate bowl. Add to the flour mixture and fold until just combined.
1½ cups caster sugar
3
Divide the batter between the pans. Back for 45-50 minutes or until a skewer
inserted into the centre comes out clean. Cool on wire racks.
2½ cups grated zucchini
½ cup coconut flakes
Sift the flour, baking powder, cinnamon and bicarb soda into a large bowl. Stir in
the sugar, walnuts, zucchini and coconut. Whisk the eggs and vegetable oil in a
½ tsp. bicarb soda
100g golden walnuts
Preheat oven to 180 degrees (or 160 degrees fan). Grease and line two 20cm
round cake pans.
1 tsp. baking powder
4
To make the cream cheese frosting, use an electric mixer to beat the cream cheese,
3 free range eggs
icing mixture and lemon juice in a bowl until smooth. Spread half the frosting over
¾ cup vegetable oil
the top of 1 cake. Place second cake on top and spread with remaining frosting.
250g cream cheese at room
temperature
¾ cup soft icing sugar, sifted
Healthy Fruit Cake
Kim Kilpatrick
Ingredients
Method
500gm mixed fruit
1
1 tsp. honey
2
1 tsp. bicarb soda
Stir pumpkin and sifted dry ingredients into fruit mix. Spread into tin (14 x20cm
loaf tin).
1 cup mashed pumpkin - cold
1 ⅔ cup SR flour
Combine fruit, nectar and honey in medium pan. Bring to boil and simmer
uncovered for 3 minutes. Transfer to large bowl and cool.
1 cup apricot nectar
3
Cook in 160 degree oven for about 1 hour and 15 minutes. Cover with foil and cool
in tin.
1 tsp. mixed spice
137
Our recipe for wellbeing
Sweets
Lola Berry’s Raw Rose and Raspberry Cheesecake
Chloe Gilroy
A beautiful dessert for a special occasion!
Ingredients
Method
Base
1 First make the base. Blend the dates and coconut oil in a food processor. Add the
linseed meal, chia seeds and shredded coconut and process until the mixture has
10 medjool dates, pitted
a biscuity consistency.
1 tbsp. coconut oil
½ cup linseed meal
2 Press the mixture into the base and sides of a pie dish or loose-bottomed tart tin.
Refrigerate for at least 6 hours (ideally overnight).
½ cup chia seeds
1 cup shredded coconut
3 To make the cream filling, blend the cashews, coconut oil and coconut nectar in a
high-powered food processor.
1 cup raspberries, to serve
Rose petals, to serve
4 Add the raspberries, rosewater essence and pomegranate juice and blend until
Filling
very smooth. If your mixture needs a little more liquid, just top it up with a smidgen
250g cashews, soaked (4– 6
hours) and rinsed
of pomegranate juice.
80ml coconut oil, melted
85ml coconut nectar
5 Pour over the now-firm biscuity base and refrigerate for another 8 hours.
6 Slice and serve with fresh berries and a pinch of rose petals.
1 cup raspberries, fresh or frozen
¼ tsp. rosewater essence
3 tbsp. 100% pure pomegranate
juice
Carrot and Zucchini Cake
Franca Cusmano Ingredients
Method
1 cup wholemeal self-raising flour
1
Preheat oven to 180 degrees. Lightly grease and line a 10 x 20cm loaf pan.
½ cup self-raising flour
2
Sift flours, allspice, cinnamon and bicarbonate of soda into a bowl, returning husks
to bowl. Stir in sugar, carrot, zucchini, sultanas and walnuts.
1 tsp. allspice
1 tsp. ground cinnamon
3
1 cup brown sugar
Blend in melted spread and eggs. Spoon into prepared pan, smoothing top.
Sprinkle with pepitas.
1 tsp. bicarb soda
4
Bake for 55-60 minutes, until cooked when tested with a skewer. Cool in pan for
1 carrot (grated)
5 minutes before turning onto a wire rack to cool completely. Store in an airtight
1 zucchini (grated)
container.
½ cup sultanas
½ cup walnuts, chopped
185g low-fat dairy spread, or olive
oil spread, melted
3 eggs, beaten
2 tbsp. pepitas
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Our recipe for wellbeing
Sweets
3 Ingredient Brownies
Emily Burley
Ingredients
Method
Brownie
1 Preheat oven to 160 degrees and grease a small cake or loaf pan and set aside.
3 overripe bananas
2 Melt nut butter in microwave safe bowl.
½ almond butter (or any kind of
nut butter)
3 Add banana, nut butter, cacao powder and mix in a large bowl.
¼ cup cacao powder (can
substitute for cocoa or carob
powder)
5 Allow to cool completely.
Icing
4 Pour mixture into greased pan and bake for 20 minutes or until cooked through.
6 Mix avocado, rice malt syrup and cacao powder well to make icing.
7 Spread icing onto brownie and refrigerate.
1 avocado
5 tbsp. rice malt syrup (can
substitute for any low GI
sweetener)
½ cup cacao powder (can
substitute for cocoa or carob
powder)
139
Drinks
140
Our recipe for wellbeing
Drinks
Cinnamon Scroll Smoothie
Janine Healy
Ingredients
Method
1 handful of spinach
1 Put all of the liquids into a high powered blender (like a Vitamix, BioChef or Ninja - if
it is not high powered it will be too grainy).
2 frozen bananas
1 green apple, cored (it must be
green)
6 pitted dates (if they are a bit
hard soak in some boiling water
for 5 minutes)
2 Add the rest of the ingredients (just so all the liquid is on the bottom of the blender).
3 Blend on low, then increase to high speed until everything is smooth.
2 tbsp. of raw honey
2 tbsp. of cinnamon
1 tbsp. vanilla extract (not the
imitation stuff)
3 tbsp. yoghurt (I use lactose free)
1 cup any milk (I use almond)
¾ cup water
¼ cup pecans
¼ cup Brazil nuts
½ cup ice
Sarah’s Passionate Peach
Sarah Timms
Ingredients
Method
1 ripe peach, pitted and sliced
1
Blend all ingredients together in a blender until completely smooth.
5 large strawberries, stems
removed
2
Pour into a jar glass, add a paper straw, sit back relax and enjoy!
⅔ cup chilled coconut water (I
recommend Cocobella, but if you
can get to a farmers market buy
a fresh coconut it makes all the
difference)
1 shot vodka (optional)
Delicious Green Detox Smoothie
Kylie Robertson
Ingredients
Method
1 cup spinach
1
1 green apple (cored)
Add all ingredients to a NutriBullet cup or in a blender and fill with water. Blitz until
combined!
5-6 slices of cucumber
½ thumb ginger
1 squeeze lemon
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Our recipe for wellbeing
Drinks
Cookies & Cream Smoothie
Bethany Singline
Ingredients
Method
1 cup almond milk
1 Add all ingredients to a blender. Blend until combined!
1 cup coconut water or just
normal water
1 tbsp. raw cocoa nibs (this gives
it its cookie crunch!)
This recipe is delicious, wholesome and nutritious and really helps
1 tbsp. cashew or almond butter
to get me up in the morning. It ticks all the boxes for me - its dairy
4 medjool dates
free, gluten free and refined sugar free while still being incredibly
1 banana
yummy! Gives your body the kick start it needs for the day :)
1 tbsp. chia seeds
Nice Cream
Kim Frank-Koczwara
Serves 2
Ingredients
Method
2 bananas
1
Chop up 2 bananas and freeze.
1 cup frozen blueberries
2
Take frozen bananas and 1 non-frozen banana and place in a blender.
1 tsp. cinnamon
3
Add frozen blueberries, cinnamon and honey.
2 tsp. honey
4
Pour in milk.
1 cup preferred milk choice
5
Blend until smooth (approx. 1.5 minutes).
6
For best results use a food processor and not a blender.
7
Add shredded coconut on top.
Mermaid Spirulina Smoothie Bowl
Ayida Yassine
Makes one smoothie bowl
Ingredients
Method
1 banana, frozen
1
½ pear
Add all ingredients to a high speed blender and process until you get a creamy
smoothie texture.
1 apple
2
Top with your favourite fruits and berries and enjoy!
1 kiwi
3 tbsp. soy yoghurt
Juice of ½ a lemon
3 spirulina tablets
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Our recipe for wellbeing
Drinks
Melonade
Gabrielle Hicks
Serves 1
Ingredients
Method
90g baby spinach
1 Place the Baby Spinach, mint and water in a blender and blend until well combined.
5g mint leaves, to taste
2 Add the remaining ingredients and blend again until smooth.
125ml water
170g chopped honeydew melon
Detoxifying. Great for hair, skin and nails. Antioxidant rich and
1 pear, cored
immunity and energy booster.
½ lemon, peeled, seeds removed
Watermelon Heaven Mocktail
Helena Donaldson
Ingredients
Method
1 tbsp. watermelon puree
1
Pour all ingredients into a blender.
1 tbsp. grenadine syrup
2
Pour into a martini shaker and shake.
1 tbsp. granulated sugar
3
Strain chilled liquid into a sugar rimmed martini glass.
2 cups ice cubes
4
Serve immediately.
Juice from one fresh orange
Kiwi-apple Smoothie
Dora Cassiani And Francesca Panunzio
Ingredients
Method
2 kiwis
1
Place ingredients in blender and blend until smooth.
1 apple
2 cups fresh baby spinach
1 carrot
½ cup water
Tip:
Substitute water for brew fresh white tea or warm water with
squeeze of lemon or fresh pot of coffee.
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Our recipe for wellbeing
Drinks
Vegan Berry Crunch Smoothie
Linda Pozzi
Ingredients
Method
Blueberry
1 I recommend making a base of blueberry, banana, oats and milk smoothie.
Banana
2 Add lots of chunky chopped fruit on top for texture.
Oats
Milk
The smoothie bowl can be tailored to your tastes and thickness. It’s
delicious and will keep your feeling full of energy till lunchtime.
Choc Banana Smoothie
Peggy Ikin
Serves 2
Ingredients
Method
2 ripe bananas, peeled and
chopped
1
Add all items to a blender.
1 scoop of chocolate protein
powder
2
Blend until all ingredients combined and blended well.
3
Pour into a serving glass and drink.
2 tsp. cacao powder
3-5 ice cubes
Approx. 2 cups almond milk
(based on a litre jug blender)
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Our recipe for wellbeing
Index of Recipes
Breakfast
Berrylicious Acai Smoothie Bowl
Breakfast Frittata
Ricotta Fig on Toast
Overnight Quinoa Oats & Berries
Healthy Live Muesli
Zucchini Slice Frittata
Healthy Breakfast Pancakes
Banana Pancake
Chia Parfait with Yoghurt and Seasonal Fruit
Healthy Muesli
Black Bean Breakfast Burrito
Anytime Eggs
Super Food Muesli
Acai Bowl
Healthy Morning Muesli
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12
12
13
14
14
15
15
16
16
16
17
19
19
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Poultry
Cheesy Chicken Quinoa Enchilada Meatloaf Muffins
Moroccan Chicken with Couscous
Chicken with Quinoa Salad and Yoghurt
Chicken Balls with Thai Salsa & Rice
Chicken Stir Fry
Spicy Chicken Fried Rice
Zucchini Noodles in a Creamy Sundried Tomato Sauce & Chicken
Rice Paper Rolls with Chicken
Country Chicken Sweet Potato Pot Pie
Paprika Chicken
Honey Chipotle Chicken with Brown Rice and Quinoa
Healthy Chicken Curry
Spanish Turkey Hot Dish Dinner
Healthy Peanut Crusted Chicken Pad Thai
Chicken, Spinach & Artichoke Pasta Bake
Chicken Bake
Healthy Crispy Chicken
Chicken with White Beans and Tomatoes
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23
23
24
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25
27
28
28
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Red Meat
Veal Ragout
Beef on a Bed of Greens
Mini Quiches
Skinny Beef Lasagne
Eggs Baked in Avocado with Bacon
Vegetable Slice with Bacon
Sweet Potato Shepherd’s Pie
Cauliflower Fried ‘Rice’ with Bacon
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35
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Seafood
Salmon, Broccolini & Pesto Quinoa (Gluten Free)
Coconut Fish Stew
Homemade Spring Rolls
Crispy Skin Salmon with Potato and Dill Salad
Mussels with Tomatoes
Hototay
Lentil and Prawn Cakes
Salmon Pasta
Seared Salmon Served with a Delicious Tomato Chilli Salsa
Lemon And Herb Fish with Wedges
Tuna & Quinoa Tabouleh
Salmon Fillet with Mango and Chilli Sauce
Salmon Pasta Veggie Bake with Barramundi
Prawn and Vegetable Stir Fry
Pasta with Tuna, Currants and Chilli
Mediterranean Tuna & Rice Frittata
Lentil and Tuna Veggie Patties
Hoso’maki & Chirashi-zushi
Sushi Rice With Topping
Grilled Fish and Vegetable Skewers with Barramundi
Quick Poached Salmon with Speedy Ratatouille
Fish Tacos
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Pizza
Cauliflower Pizza with Pumpkin, Basil and Prosciutto
Cauliflower Pizza
Grain-free, Low-carb Cauliflower Pizza Crust
Cauliflower Crust Pizza
Healthy Mediterranean Pizza
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Soup
Lentil Soup
Red Pepper & Smoked Paprika Soup With Basil Oil & Vegetable Crisps
Chunky Chicken and Vegetable Soup
Soup
Chana Masala – Chickpea Curry with Red Bell Pepper
Meaty Chicken Soup
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Salad
Mango, Avocado & Macadamia Nut Salad
Mediterranean Grain Salad with Honey Cumin Labne
Caribbean Allspice Salad with Pumpkin & Black Beans
Green Beans and Tapenade Salad
Rice Salad
Wild Salad
Zucchini Ribbons with Ricotta & Pine Nuts
Jac’s Homemade Tabouleh
Asian Salad with Avocado and Salmon
Mediterranean Salad
Roasted Pumpkin and Hazelnut Salad
Rosemary Lamb Greek Kebabs and Greek Salad
Layered Garden Salad
Prawn Summer Salad
Cypriot Salad
Chinese Chicken Salad
Healthy Prawn Salad Recipe
Sweet Potato and Avocado Salad
Sweetcorn, Black Ride & Chia Salad
Tangy Chickpea Salad
Rocket and Roast Pumpkin Salad
Salmon & Fennel Salad
Barbecued Pork and Mango Salad
Healthy Rice Salad
Tuna and Quinoa Salad
Roasted Beetroot & Pumpkin Salad
Superfood Salad
Fennel, Crab and Orange Salad
Roasted Beetroot and Quinoa Salad
Pomegranate & Radicchio Salad
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Vegetarian
Carrot & Lentil Burger Patties with Mint & Sour Cream
Zucchini and Carrot Bake
Lentil & Vegetable Cottage Pie
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Coconut Flat Bread (Roti)
Baba Ganoush
Caterina’s Impossible Pie
Gluten Free Spinach Tortillas
Sweet Potato, Zucchini & Feta Mini Muffins
Orange Zesty Coleslaw
Sweet Potato, Zucchini & Feta Mini Muffins
Vegetable Risotto
Tofu Scramble (Vegan & Gluten Free)
Organic Rogan Josh
Clean Moroccan Zucchini Fritters
Eggplant & Lentil Curry
Raw Vegetable Pasta
Zucchini Noodles
Korean Cabbage
Vegan Spinach & Cheese Gozleme
Mushroom & Bean Stew
Pineapple Fried Rice
Pumpkin and Chickpeas Roasted with Rosemary
Healthy Chickpea and Bean Pot
Quinoa Vegetable Pulao
Moroccan Cauliflower, Chickpea & Quinoa Bake
Veggie Cakes
Baked Rice and Zucchini
Thai Green Curry with Spring Vegetables
Quick Coconut, Lemongrass and Chilli Rice
Quinoa Rice Paper Rolls with Cashew Dipping Sauce
Tofu Steak with Enoki Mushrooms
Sweet Potato Goodie
Gluten Free Zucchini ‘spaghetti’ with Tomato and Feta
Full of Greens Frittata
Raw Vegan Tamari Zoodles
Stir Fry Cauliflower
Vegetable Strudel
Raw Pad Thai
Roast Vegetable Pasta
Bruschetta Lunch
Spanish Omelette
The Ratatouille
Feta & Zucchini Patties
Tuscan Vegetable Stack
Spinach with Lemon And Garlic
Eggplant Involtini
Pea and Quinoa Bowl
Vegetable Risotto
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Our recipe for wellbeing
Beetroot and Zucchini Patties
Pumpkin & Spinach Frittata
Spicy Toasties
Savoury Paleo Zucchini Loaf
Sweet Potato, Zucchini & Feta Mini Muffins
Baked Eggplant with Tomato and Mozzarella
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Snacks
Sweet Potato Rosti Stacks
Quinoa Fritters with Mango & Yoghurt
Donna’s Choc-protein Balls
Emma’s Paleo Banana Loaf
Cu-t-cups
Bliss Balls
Healthy (Raw) Bounty Bars
Raw (Protein) Cookie Dough
Homemade Banana & Walnut Bread
Health Loaf
Apricot & Almond Bliss Balls
Healthy Muesli Cookies
Banana Bread Topped with Walnuts
Paleo Banana Bread
Banana Bread
Mocha Protein Balls
Oaty, Nutty Cookie
Arroz Con Leche
Carrot Muffins
Date & Apple Loaf
Apricot Energy Balls
Sugar Free – Date and Banana Pancakes
Bliss Balls
Chocolate, Peanut and Raspberry Protein Slice
Healthy Coconut Balls
Raw Chocolate Health Bar
Strawberry Balls
Chewy Weet-bix Bars
Muesli Power Bars
Cacao Fruit and Nut Bars
Coconut, Oat and Chia Muesli Bars
Morning Tea Slices
Lemon and Coconut Slice
Healthy Protein Balls
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Sweets
One Bowl Blueberry Muffin
123
149
Our recipe for wellbeing
Raw Coconut Lime Tart
Healthy Fruit Cake
Strawberry, Raspberry & Vanilla Raw Cheesecake
Peanut Butter Chocolate Mousse Slice
Choc Nut Brownies
Healthy Caramel Slice
Carrot Muffins
Raw Organic Caramel Slice
Raw Snickers
Nutritious and Delicious Salted Caramel Slice
Banana & Blueberry Muffins
Banana and Macadamia Pancakes
Wholemeal Banana Muffins
Banana Date and Walnut Muffins
Salted Nut Butter Cookies
Chia Pudding
Choc Beetroot Brownies
Dairy-free and Sugar-free Banana and Peanut Butter Ice Cream
Chocolate Brownies
Strawberry Dreamcake Cheesecake
Banana, Date and Coconut Muffins
Healthy Mini Muffins
Raw Chocolate Cheesecake
Cashew Icecream
Wholemeal Fruit Loaf
Zucchini & Walnut Cake
Healthy Fruit Cake
Lola Berry’s Raw Rose and Raspberry Cheesecake
Carrot and Zucchini Cake
3 Ingredient Brownies
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Drinks
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Cinnamon Scroll Smoothie
Sarah’s Passionate Peach
Delicious Green Detox Smoothie
Cookies & Cream Smoothie
Nice Cream
Mermaid Spirulina Smoothie Bowl
Melonade
Watermelon Heaven Mocktail
Kiwi-apple Smoothie
Vegan Berry Crunch Smoothie
Choc Banana Smoothie
150
Thank you
Our recipe
for wellbeing
Sharing recipes, cooking meals and sitting around a table with
family and friends is good for everyone’s wellbeing!
Thank you to everyone who shared their recipes.
We hope you’ve enjoyed the book you’ve helped create!
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