Our recipe for wellbeing

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

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

5

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

Vanessa Gare

Vasmin Anjum Khan

William Carlson-Jones

Yasmin Campbell

Zoe Taggart

Zuzana Gacikova

6

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

2 tsp. tamari

2 tsp. honey

1 tsp. dry sherry (optional)

2 tbsp. lime juice

⅓ cup sweet chilli sauce

1 tbsp. peeled and finely minced ginger

1 clove garlic, finely minced

½ tsp. red pepper flakes

½ tsp. paprika

1 ½ pounds salmon fillet

Oil, for baking

2 green onions, thinly sliced

1 tsp. lime zest

Method

1

2

3

4

5

Preheat oven to 200 degrees.

Combine tamari, honey, sherry, lime juice, sweet chilli sauce, ginger, garlic, red pepper flakes and paprika in a bowl. Whisk well.

Cut salmon into 4 evenly sized pieces.

Lightly oil a baking dish. Brush the skin side of each salmon piece with a bit of 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.

Garnish each piece of salmon with green onions and lime zest and serve.

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)

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

1 tbs. fish sauce

1 tbs. coconut oil

1 lime, cut

1

2

3

4

Coat a wok with half the coconut oil. Cook the carrot, capsicum, broccoli, beans and baby corn, until the broccoli turns a bright green and then remove and put to one side

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

Coat the wok with the rest of the coconut oil and then fry off the prawns, until they are just short of cooked

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.

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

Measures

Abbreviations

Dozen

Kilolitre

Litre

Ounce l doz.

kl oz.

Tablespoon tbsp.

Gram g

Kilogram Kg

Millilitre ml

Pint pt.

Teaspoon tsp.

US Dry Volume Measurements

1/16 teaspoon

1/8 teaspoon

3 teaspoons

1/8 cup

1/4 cup

1/3 cup

1/2 cup

3/4 cup

1 cup

1 Pound

Dash

A pinch

1 Tablespoon

2 tablespoons (= 1 standard coffee scoop)

4 Tablespoons

5 Tablespoons plus 1 teaspoon

8 Tablespoons

12 Tablespoons

16 Tablespoons

16 ounces

US to Metric Conversions

1/5 teaspoon

1 teaspoon

1 tablespoon

1 fluid oz.

1/5 cup

1 cup

2 cups (1 pint)

4 cups (1 quart)

4 quarts (1 gal.)

1 oz.

1 pound

1 ml (ml stands for millilitre, one thousandth of a litre)

5 ml

15 ml

30 ml

50 ml

240 ml

470 ml

0.95 litres

3.8 litres

8 grams

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

1 Banana

Strawberries

Raspberries

Acai powder

1 tsp. honey

1 tub low fat Greek yoghurt

1 cup coconut water

Desiccated coconut

Muesli

Method

1

2

3

Place fruit, acai powder, honey and yoghurt into blender.

Add a cup of coconut water and blend until smooth.

Empty contents into bowl and add muesli and desiccated coconut with desired berries or fruit.

Breakfast Frittata

Belinda Delves

Serves 4

Ingredients Method

10 free range eggs

200g free range bacon

1 bunch of asparagus

1 sweet potato

½ bag of spinach

1

2

3

4

5

6

7

Pre heat oven at 160 degrees.

Peel skin of sweet potato, then cut up into bite size pieces.

Place cut up sweet potato onto a baking tray and place in oven for 10 minutes or until cooked.

Crack the eggs into a bowl and beat.

Cut up bacon and asparagus into small pieces.

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.

Cut, serve and enjoy.

Ricotta Fig on Toast

Dora Cassiani & Francesca Panunzio

Ingredients Method

2 slices Sourdough toasted bread

¼ cup skim ricotta

1 tsp. honey

1 dash cinnamon

2 figs quartered or (any other seasonal fruit)

½ ripe banana sliced

1

2

Spread skim ricotta on toasted bread.

Place the fruit of top and drizzle honey on top as desired.

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

½ cup uncooked oats

⅓ cup cooked quinoa

1 cup almond milk

1 tbsp. (ground) chia seeds

1-2 tsp. agave

A handful of your favourite berries

Method

1

2

3

4

5

6

7

Start the preparation the night before. First, rinse your quinoa seeds.

Put 1 part quinoa and 2 parts of water into a pot and bring to the boil on low heat for about 15 minutes. The quinoa will be cooked once all the water is absorbed.

Tip: If you plan to have your healthy oatmeal regularly, I suggest cooking a large batch of quinoa for multiple servings, as this is the most time-consuming part.

While the quinoa is cooking, add the uncooked oats into a mason jar (or a bowl).

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.

Once the quinoa is cooked, add it to the oats.

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.

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

1-2 heaped tbsp. oat flakes

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

1 tbsp. chopped nuts or sunflower seeds

½ tsp. powdered cinnamon or ginger

Method

1

2

3

4

Soak the grain flakes overnight in a little water or fruit juice to help break the starch down into sugars, along with the raisins or sultanas.

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.

Then top with yoghurt and add some fresh honey or a little stevia if desired.

Sprinkle with your favourite chopped nuts (mine is toasted hazelnuts and pecans) or sunflower seeds and spices like cinnamon.

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

100g rindless smoked bacon

6 eggs

1 cup plain flour

1 tsp. of baking powder

2 tbsp. extra virgin olive oil

500g zucchini, trimmed, coarsely grated

1 cup kassem cheese, coarsely grated

2 tsp. fresh dill, chopped

Dill sprigs to serve

5

6

7

3

4

1

2

Preheat oven to 180 degrees (160 degrees fan forced).

Spray 20cm ovenproof frying pan with oil.

Cook onion and bacon in frying pan for 5 minutes or until crisp (cool slightly).

Whisk eggs in a large bowl. Add flour, baking powder and oil, whisk until smooth.

Add bacon mixture, zucchini, cheese and dill. Then, season.

Pour into prepared pan. Bake for 50 minutes or until golden.

Top with extra dill.

14

Our recipe for wellbeing Breakfast

Healthy Breakfast Pancakes

Lisa George

Serves 4

Ingredients Method

Pancake batter

2 medium bananas

2 eggs

2 tbsp. almond meal or choc protein powder

½ tsp. vanilla essence (optional)

1 tbsp. coconut oil for cooking

Topping

1 cup Greek yoghurt

1 cup fresh strawberries, sliced

½ cup fresh blueberries

1 tbsp. honey

1

2

3

Mash bananas until they have a creamy consistency. Add the eggs, almond meal

(or protein powder) and vanilla essence and mix well to combine.

Place ¼ tbsp. of the coconut oil in a small frying pan on low-medium heat. Once melted, add ¼ of the batter and make sure it is evenly spread across the pan. Cook for a few minutes until golden brown, lifting the sides with a spatula to check. Turn pancake over and cook until golden.

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.

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 dash of vanilla

1 dash of cinnamon

2 tsp. of chia seeds (optional)

Coconut oil

To serve (optional)

Low fat Greek yoghurt

Strawberries, blueberries or raspberries (or all)

A dash of maple syrup

5

6

7

3

4

1

2

Whisk eggs and add vanilla and cinnamon to your taste.

Add mashed banana and mix in.

Add chia seeds if you like and mix.

Heat coconut oil in small frypan.

When hot, add banana mix.

Once cooked at the bottom, pop under griller to cook the top.

When cooked, remove and serve with whatever topping you like.

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

375ml almond milk

375ml light coconut milk

½ cup white chia seeds

1 tsp. vanilla essence

2 mangoes

1 cup raspberries

1 cup blueberries

2 passion fruits

2 cup yoghurt (lightly sweetened)

Method

1

2

3

Place the chia seeds, vanilla and milks into a bowl, stir and leave in the fridge overnight. Stir again before going to bed.

In the morning stir again, slit mangoes and scoop out into squares.

Layer your cup with mango pieces, berries, chia, yoghurt and top with left over mangoes, berries and passion fruit pulp.

Black Bean Breakfast Burrito

Linda Pozzi

Ingredients Method

1 or 2 egg whites

¼ cup canned black beans, rinsed and drained

2 tbsp. salsa

2 tbsp. shredded low-fat cheddar cheese

1 small whole-wheat tortilla

1

2

3

Scramble eggs, beans, salsa and cheese.

Fill tortilla with egg mixture.

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.

Healthy Muesli

Donna Searle

Ingredients

4 cups wholegrain oatmeal

2 cups flaked coconut

1 cup all bran cereal

2 cups chopped mixed raw nuts

1 cup pepitas

3 tbsp. chia seeds

1 cup rice matt syrup (found in

Health Food aisles)

¼ cup olive oil

Method

1

2

3

4

Mix first six ingredients in a large bowl.

Heat syrup and olive oil for 1 minute in a microwave. Stir well and add to muesli so that all the muesli is coated with the syrup and oil.

Divide in half and cook in 160 degrees oven for 10 minutes. Stir, cook again for 10 minutes and remove.

Repeat with second half. Be careful not to brown it too much.

16

Breakfast

Anytime Eggs

Natasha Poneros

Serves 4

Ingredients

1 tbsp. butter

1 onion, diced

2 large garlic cloves, diced

1 large red capsicum

1 tsp. ground cumin

4 large tomatoes (about 450g) roughly chopped

1 tsp. balsamic vinegar

200g rainbow chard or kale

4 eggs

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

Method

1

2

3

4

5

6

7

8

Heat butter in a large shallow pan with a lid over a low heat. Gently fry the onion for 5 minutes.

Add the garlic, capsicum and cumin and cook for a few minutes.

Add the chopped tomatoes, balsamic vinegar and 350ml of water, stir and bring to a simmer.

Let everything cook down for 10 minutes to make a nice chunky sauce.

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 lid off, season to taste and, if needed, leave to reduce again with the lid off for a few minutes for the sauce to thicken.

Push the vegetables aside using a spatula to make 4 small gaps in the sauce.

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.

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

200g thick natural organic yoghurt or your choice of kefir or yoghurt

1 tbsp. Healthy Chef Organic

Superfood

250g fresh berries (choose from strawberries, blueberries, raspberries, or other red fruits like pomegranate, goji berry, cherry)

Scattering of walnuts or your choice of nut or seed

Method

1

2

3

Combine yoghurt and Healthy Chef Organic Superfood. Keep mixing with a spoon until blue and luscious.

Spoon onto a serving plate or into a bowl.

Top with fresh berries and scatter lightly with walnuts.

Tip:

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

1 ½ packets of acai (can purchase at health food stores)

60ml coconut water

½ banana

½ cup gluten free muesli

1 tbsp. organic honey

Method

1

2

Place acai and coconut water into a blender. Blend for about 1 minute or until mushed up.

Pour into a bowl. Add the muesli, banana and strawberries on top.

Pour honey on top. Enjoy!

Healthy Morning Muesli

Jenny Benporath

Ingredients Method

8 cups oats

2 cups bran

1 cup sultanas

¾ cup sunflower seeds

¾ cup pepitas

¾ cup slivered almonds

¾ cup crushed almonds

¾ cup crushed Brazil nuts

1

2

Combine ingredients in large mixing bowl. Store in airtight container in refrigerator.

To serve, pour ½ cup muesli into bowl and eat with yoghurt or your choice of milk.

Try with fresh fruit or warmed stewed fruit.

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

⅓ cup uncooked quinoa

⅔ cup water

4 gloves of garlic

½ cup finely chopped yellow onion

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

Freshly ground salt and black pepper, to taste

500g ground chicken breast or extra lean ground turkey breast

2 egg whites

⅔ cup reduced fat shredded

Colby jack or Mexican cheese

Method

1

2

3

4

Rinse quinoa with cold water in mesh strainer. In a small saucepan, bring water and quinoa to a boil. Cover, reduce heat to low and let simmer for 15 minutes or until quinoa has absorbed all of the liquid. Remove from heat and fluff quinoa with a fork; set aside to cool for about 5 minutes. While the quinoa cooks you can move onto the next step.

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.

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.

Bake for 18 to 20 minutes. Remove from oven and spoon remaining enchilada sauce and cheese over the tops of muffins. Place back in oven and bake for an additional 3 to 5 minutes or until cheese melts and muffins are cooked. Let cool for a few minutes before eating (serve with fresh vegetables for a full meal).

To make meatloaf less spicy and kid-friendly, omit red pepper flakes and hot sauce.

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 red onion, diced

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

1 tbsp. olive oil

1 cup wholemeal couscous

1

4

5

2

3

6

In a large pan add oil, chicken, onions and garlic. Gently cook until onions are soft and chicken is cooked through. Remove from pan.

Add spice mix to pan and cook for a few minutes until nice and fragrant.

Add stock, tomatoes and broccoli. Cook for 5 minutes.

Return chicken and onion mix to pan and add couscous.

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.

Fluff up with a fork and you are done!

21

Our recipe for wellbeing Poultry

Chicken with Quinoa Salad and Yoghurt

Sagun Rana

Ingredients Method

200g quinoa

600ml water

1 bunch parsley leaves, chopped

2 tbsp. coriander, finely chopped

8 cherry tomatoes, quartered

2 spring onions, finely chopped

60ml extra virgin olive oil

2 tbsp. lemon juice

1 ½ tsp. paprika

1 tsp. ground cumin

Pinch of cayenne

1 tsp. caster sugar

100g Greek yoghurt

1 tbsp. olive oil

750g chicken breast

1

2

3

4

Place the quinoa and water in a small saucepan over medium heat, then bring to a simmer. Cook for 10 minutes or until tender. Drain well and leave to cool.

Add herbs, tomatoes and onions to quinoa and toss to combine. Mix oil, lemon juice, ½ teaspoon of paprika, cumin, cayenne and sugar. Then, season.

Place yoghurt in a bowl and drizzle over 2 teaspoons of the dressing then sprinkle with some paprika. Toss salad in remaining dressing.

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.

Slice the chicken once it is cooked and rested for 5 minutes then serve with salad and yoghurt.

Chicken Balls with Thai Salsa & Rice

Sheryn Kerr

Ingredients Method

Chicken balls

500g chicken mince

½ red capsicum, finely chopped

2 spring onions, finely chopped

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

1

2

Combine all chicken ball ingredients into a bowl, roll into balls coated with crumbs and shallow fry.

Combine ¼ cup Hoisin Sauce and ¼ cup Lime juice and stir through the salsa ingredients. Serve with rice. Yum!

22

Our recipe for wellbeing Poultry

Chicken Stir Fry

Nikki Biscoe

Ingredients Method

200g chicken strips

100g broccoli

1 onion

1 carrot

Handful of mushroom

1 zucchini

Handful of peas

1 egg

1 clove of garlic

1 tsp. cumin

2-3 tbsp. coconut oil

½ cup chicken gravy

1

4

5

2

3

Heat wok, add coconut oil and heat for a few seconds until hot. Then, simmer chicken strips.

Add vegetables and cook until heated through.

Add garlic and cumin, and stir-fry through.

Add gravy. Then add egg.

Mix through and stir-fry until egg is cooked.

Spicy Chicken Fried Rice

Antonietta Passarello

Ingredients Method

½ x 225g bottle Sichuan spice and chilli stir-fry sauce (or make your own)

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

2 tsp. sesame seeds, toasted

2 green onions, thinly sliced diagonally

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Put aside 2 tablespoons of Sichuan sauce. Place remaining sauce in a shallow glass or ceramic dish. Add chicken. Turn to coat. Cover. Refrigerate for 1 hour.

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.

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.

Thickly slice chicken. Serve on rice and sprinkled with green onion.

23

Our recipe for wellbeing Poultry

Zucchini Noodles in a Creamy Sundried Tomato

Sauce & Chicken

Sandra Uzunoska

Serves 6

Ingredients

1 tbsp. butter

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

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)

Method

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Heat the butter in a pan/skillet over medium high heat. Add the chicken strips and sprinkle with salt. Pan-fry until the chicken is golden brown on all sides are cooked through.

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.

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.

TStir through the zoodles and continue to simmer until the zoodles have softened to your liking (about 5-8 minutes) and serve.

Rice Paper Rolls with Chicken

Shu-Hui Yang

Ingredients Method

1 cup shredded BBQ chicken

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

1 lime, juiced

1 tbsp. fish sauce

12 x 22cm rice paper rounds sweet chilli sauce, to serve

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Combine chicken, cabbage, beansprouts, capsicum, mint,

⅓ cup coriander, and

2 tablespoons of lime juice and fish sauce in a large bowl.

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.

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.

24

Our recipe for wellbeing Poultry

Country Chicken Sweet Potato Pot Pie

Erik Sulistija

Serves 5

Ingredients

1kg chicken deboned or 600g chicken drumsticks

2 tsp. salt

2 tbsp. oil

1 onion, finely chopped

2 garlic cloves, finely chopped

1 carrot, sliced

1 celery, sliced

1 leek, sliced

1 cup chicken stock

2 tbsp. white wine vinegar

2 tsp. black pepper, ground

3 sprigs thyme

2 sprigs rosemary

1 bay leaf

2 medium sweet potatoes, peeled and cubed evenly

¼ cup almond milk

Method

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2

8

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10

Preheat oven to 180 degrees.

Cover baking tray with baking paper, place chicken on top and then sprinkle with one teaspoon of salt and drizzle over 1 tablespoon of oil. Cook in the oven for

12–15 minutes, or until tender.

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.

Add the remaining oil to a medium saucepan on high heat. Brown the onion and garlic before adding the carrots, celery and leek. Once golden, add the chicken and stir for 1 minute before deglazing with stock.

Next add white wine vinegar, pepper, thyme, rosemary, bay leaf and remaining salt.

Turn the heat to low, cover and allow to simmer for 30–40 minutes or until stock has reduced.

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.

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.

Preheat grill to medium/high.

Spoon the chicken mix into an ovenproof dish. Spoon the sweet potato mix on top and spread around evenly until smooth.

Place under the grill for 5 minutes or until the top changes colour.

Paprika Chicken

Rosie MacDermott

Ingredients Method

150g chicken breast

150g brown penne pasta

500ml chicken stock

1 brown onion

Paprika (to taste)

1 capsicum

250ml sour cream

1 lime

Basil

Olive oil

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Heat a teaspoon of oil in a saucepan.

Dice the onion and sauté in the saucepan.

Remove fat and cube chicken breast, add to the onion. Cook until the meat is white throughout.

Add paprika to the chicken (amount to taste).

Add the chicken stock and bring to the boil.

Pour the pasta into the saucepan and simmer for 30 minutes.

Slice the capsicum and add to the saucepan, leave for 5 minutes.

Add the sour cream to the pasta and stir through.

Add lime to give extra flavour (optional).

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

Honey chipotle chicken

700g chicken breasts

3-4 tbsp. adobo sauce

2 chipotle chillies chopped finely

(seeds removed for less heat) from adobo sauce

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

Low salt chicken stock, enough to cover 1cm over the rice and quinoa

1 tsp. coconut oil

3-5 Sprigs of either or both fresh lemon thyme and oregano

Salad

4 cups mixed salad leaves

8 cherry tomatoes, halves

1 avocado, sliced

½ lime juiced

1 tbsp. olive oil

1 tsp. organic honey

Method

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Finely chop chillies and then add chillies and adobo sauce to a large bowl.

Finely chop parsley and add to bowl, along with both mustards, olive oil and honey.

Combine well and season to taste.

Taste mixture. If unbalanced, add either more adobo, olive oil or honey.

Combine well if extra is added.

Remove any excess fat or skin from all chicken breasts.

Slice each chicken breast into 2-3 tenders, cutting along the grain.

Add sliced chicken to the bowl of marinade and stir until each piece is well coated.

Cover bowl with clean wrap and place in fridge to marinate for minimum 6 hours, or overnight.

Remove chicken from fridge after marinating.

Rinse brown rice and quinoa, drain and add to rice cooker.

Add lime zest and coconut oil.

Add stock to cover at least 1cm above rice and quinoa and add herbs.

Turn on rice cooker.

Once rice is cooked, discard excess herbs and keep warm.

Make salad dressing by adding honey, lime and olive oil together and stir vigorously.

Slice avocado and tomatoes and place in salad bowl with the mixed lettuce.

Preheat frying pan or grill plate.

Once hot, add oil and allow to heat up.

Place chicken pieces onto pan and cook both sides until a deep brown or cooked inside.

Serve hot, with salad and rice or quinoa.

27

Our recipe for wellbeing Poultry

Healthy Chicken Curry

Amos Maann

Ingredients Method

½ kg mini chicken drum sticks

2 large onions, chopped

Cholesterol free butter

Salt and pepper

1 tomato

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4

1

2

5

6

In a frying pan, heat butter, add onions and cook for 5 minutes.

Add 5 pinches of salt and 2 pinches of pepper.

When onion becomes transparent put chicken in and cover the pan for 10 minutes.

When chicken becomes off white, put in tomato, leave for 5-6 minutes and stir.

Leave on low heat for 15 minutes and stir a couple of times.

Serve with rice or bread.

Spanish Turkey Hot Dish Dinner

Jo Jorgensen

Serves 6

Ingredients

500g ground turkey meat

1 cup chopped onion

2 garlic cloves, minced

400g can of no added salt whole tomatoes, chopped

Small can diced green chillies, drained

⅓ cup raisins

½ tsp. salt

½ tsp. pepper

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

Method

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3

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5

Cook turkey meat over medium heat until golden, stirring to crumble. Drain any juices and pat dry with paper towels and set aside.

Wipe fats from pan and coat with cooking spray; place over medium heat until hot.

Add onion and garlic; sauté 2 minutes or until tender. Return turkey meat to pan.

Add tomatoes, green chillies, raisins, salt, pepper, spices, orange rind and hot sauce.

Bring to the boil, and then reduce heat to simmer, uncovered, for 15 minutes. Add beans and apples. Cook for 10 minutes, stirring occasionally.

Serve over rice.

28

Our recipe for wellbeing Poultry

Healthy Peanut Crusted Chicken Pad Thai

Katelyn Wallace

Serves 4

Ingredients

200g dried rice stick noodles

500g chicken tenderloins, trimmed

2tbsp plain flour

2 eggwhites, lightly beaten

1 cup crushed peanuts

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

2 tbsp. sweet chilli sauce

½ cup coriander leaves, plus extra to serve

Lime wedges, to serve

Method

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5

Preheat oven to 180 degrees or 160 degrees (fan). Line a baking tray with baking paper. Prepare noodles according to packet directions. Drain.

Meanwhile, dust the chicken with flour, shaking off excess. Dip in eggwhite and lightly coat with peanuts. Heat 1 tablespoon of oil in a frying pan on medium heat.

Cook chicken, in batches, for 1 minute each side, until golden. Place on prepared tray and bake for 5-10 minutes, until cooked through.

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.

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.

Cut chicken in half lengthways. Top noodles with chicken and serve with lime wedges.

Chicken, Spinach & Artichoke Pasta Bake

Dora Cassiani & Francesca Panunzio

Ingredients Method

500gm packet rigatoni pasta

1 batch Alfredo sauce (or 1 jar of your favourite store-bought brand)

3 cups cooked chicken, roughly chopped or shredded

1 (10oz.) package frozen chopped spinach

1 (14oz.) can of water-packed quartered artichoke hearts, drained

8 oz. whole-milk mozzarella cheese, shredded

½ cup Parmesan cheese, grated

Iodized salt

½ tsp. fresh cracked pepper

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Preheat oven to 200 degrees. Spray a large baking dish with non-stick spray and set aside.

Boil a large pot of water and season with 1 tablespoon of salt. Add pasta and cook for 7 minutes. Drain and return back to large pot.

Add the sauce, chicken, spinach, artichokes, 1 teaspoon of salt, and black pepper to the pasta. Stir to combine. Season to taste with additional salt and pepper if necessary.

Pour half of the Pasta into the bottom of baking dish. Top with half of the mozzarella.

Top with remaining Pasta mixture and finish with the remaining mozzarella. Bake until heated through and browned on top (about 30 minutes).

Serve with fresh salad and crusty bread and a glass of your best Shiraz.

29

Our recipe for wellbeing

Chicken Bake

Jacqui Barwick

Serves 4

Ingredients

2 x 400g cherry tomatoes halved

1 lemon quartered

6 cloves of peeled garlic

2 chicken breasts, halved

1 tsp. of paprika

1 spring of rosemary

Balsamic vinegar

Poultry

Method

1

2

3

Place tomatoes, lemon, garlic and chicken in an overproof dish. Top with the paprika and rosemary. Sprinkle with balsamic vinegar. Cover with bacon rashers to seal the chicken.

Bake in moderate oven for 35 minutes.

Serve with boiled potatoes and asparagus.

Healthy Crispy Chicken

Leika Takahashi

Ingredients Method

240g chicken breast

½ cup plain flour

½ egg

90g plain corn flake (crushed)

1tbs oil

Salt and pepper for seasoning

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Preheat oven 220 degrees.

Cut chicken into 1cm-thick fillet.

Season with salt and pepper.

Coat chicken in flour and shake off excess.

Dip in egg and place on crashed corn flake to coat.

Place on an oven plate.

Drizzle with oil, bake for 8-10 minutes.

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 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

Salt and black pepper

8 bone-in, skin-on chicken thighs

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Heat oven to 230 degrees. In a 22 x 33cm (or larger) baking dish, toss the beans 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.

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.

Roast until the chicken is golden and cooked through, 35 to 45 minutes.

Sprinkle with the oregano leaves.

30

Red Meat

31

Our recipe for wellbeing

Veal Ragout

Bianca Rebelos

Ingredients

1L beef stock

6 button mushrooms

Anchovies, cut finely

2 sticks celery, chopped

½ glass dry white wine

1 tsp. garlic, cut finely

1 onion, chopped

A few sprigs fresh thyme

1kg veal (cut into pieces like you would for stroganoff)

Plain flour

Olive oil

Red Meat

Method

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4

In a large heavy based frypan that is oven safe and has a lid, add oil and coat veal pieces in lots of flour, then brown. Leave excess flour in pan.

Remove sealed veal. Put garlic and anchovies in pan. Then put all above vegetables in pan and cook for a couple of minutes.

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.

Serve with green beans and mashed potatoes with a little parsley on top of mash.

Beef on a Bed of Greens

Wendy Wickens

Ingredients Method

8-10 stalks of bok choy

2 tbsp. of oil

4 cloves garlic, chopped

500g oyster blade steak, thinly sliced

4 spring onions, cut into 3cm lengths

2 tbsp. oyster sauce

½ cup water

1 tsp. sugar

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4

Heat oil in wok, add bok choy and stir-fry for 2-3 minutes.

Spoon over serving plate and keep warm.

Remove any liquid from pan and add remaining oil and ingredients to the pan. Fry garlic and beef until well browned. Stir in all remaining ingredients and cook for 2 minutes.

Spoon over bok choy and enjoy.

Mini Quiches

Navneet Kaur

Ingredients

3 eggs

4 rashers of bacon, diced

1 small onion or ½ large diced onion

2 tbsp. of tasty cheese, grated

Salt and pepper, to taste

Dash of thickened cream

Sprinkle of fresh or dried parsley

3-4 pre-made frozen puff pastry squares

Method

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Preheat your oven to 180 degrees.

Lightly grease 2 patty cake pans (12 cup) with cooking spray or butter.

In a bowl, mix the eggs, bacon, onion, cheese, salt, pepper, cream and parsley with a fork until mixed together well.

Using an egg ring, or pastry cutter, cut circles out of the defrosted puff pastry and place into the greased patty cake or muffin trays.

Spoon the mixture into the pastry.

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 medium onion

2 celery sticks, trimmed

2 carrots, peeled

500g lean minced beef

2 garlic cloves, peeled and crushed

150g mushrooms, wiped and 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

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Trim the leeks until they are about the same width as your lasagne dish. Cut the leeks lengthways through to the middle but no further.

Open out the leeks and remove five or six of the narrow leaves from the centre of each leek. Thinly slice these inner leaves. Separate the larger leaves. These will be your ‘lasagne sheets’.

Finely chop half the onion and cut the other half into wedges. Thinly slice the celery and dice the carrots.

Put minced beef in a large non-stick frying pan with the sliced leeks, chopped onion, celery, carrots and garlic.

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.

Stir in the chopped mushrooms and cook for 2–3 minutes. The pan should look fairly dry at this point.

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 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.

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

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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.

Half fill a large saucepan with water and bring to a boil. Add the leek ‘lasagne’ and bring the water back to a boil.

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.

Drain in a colander under running water until cold. Drain on kitchen paper or a clean tea towel.

Preheat the oven to 200 degrees.

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.

Bring to a simmer and cook for 5 minutes, stirring regularly until the sauce is smooth and thick.

Season the sauce with a good grating of nutmeg to taste and plenty of ground black pepper.

If the sauce is a little too thick to pour easily, whisk in a couple more tablespoons of milk.

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.

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

4 rashers of bacon

1 ripe avocado

2 eggs

Salt and pepper

1 red chilli, finely sliced – remove the seeds if you don’t like it spicy

Method

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4

Preheat your grill top or oven to maximum, then lay the bacon on the grill pan or a baking tray and slide underneath. Grill for 3 minutes on each side for crispy bacon.

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!

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.

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 grated carrot

1 onion

2 cloves garlic

1 cup chopped mushrooms

1 cup chopped bacon

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

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4

Sauté the onion, garlic, capsicum, mushrooms, bacon and carrot until softened,

I use a bit of coconut oil.

Remove from the heat and add the rest of the ingredients.

Pour into a lined oven dish so it’s about 2.5cm thick.

Cook at 180 degrees for about 30 minutes. I use any leftover vegies, ham, sausages etc.

Sweet Potato Shepherd’s Pie

Olivia Wardell

Serves 3 to 4

Ingredients

2 large sweet potatoes (the purple variety has the most nutrition but the golden variety is fine)

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 tsp. rosemary

1 tsp. garlic powder

1 tsp. thyme

1 tsp. cumin

1 tsp. oregano

1 tsp. pepper and salt

Method

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3

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5

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7

Grate and boil sweet potato for 30 minutes or until soft.

Meanwhile mix all other ingredients (except one egg) into a bowl and combine (the fastest way to do this is to use your hands).

Put mixture into a non-stick loaf tray and press down so that the mixture is moulded to the tray.

Cook at 180 degrees for 30 to 35 minutes.

Drain the sweet potato and mash, adding the last egg to bind the mash together.

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.

Return to the oven for further 15 minutes. Then serve.

Side options:

Add a rocket salad (rocket, lemon juice, zucchini spirals) if you wanted a side for summer. Green beans would be an 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

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

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Cut the cauliflower into florets, discarding the tough inner core. Working in 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.”

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.

Drain off all but a teaspoon of bacon grease (or use 1 tsp. vegetable oil), reserving the grease.

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.

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.

Stir in the corn, peas, and the cauliflower “rice” into the pan, mixing the ingredients thoroughly.

Lower the heat to medium, cover pan, and cook until the cauliflower is tender (5-8 minutes).

Uncover and stir in the bacon, eggs, green onions, cashews and 2 tablespoons of soy sauce. Add more soy sauce to taste.

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

1 cup (200g) quinoa

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

Method

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5

Place quinoa and stock in a saucepan over medium heat. Bring to the boil, then cover and simmer for 15 minutes until tender. Remove from heat and stand, covered, for 5 minutes, then fluff with a fork.

Meanwhile, place salmon in hot frypan with little oil. Cook until desired. Set aside.

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.

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.

Transfer to a platter and serve.

Coconut Fish Stew

Serena Silvestro

Ingredients Method

2 tbsp. peanut oil

2 shallots, minced

2-3 medium garlic cloves, minced

1 small onion, diced

1 red bell pepper, seeded and diced

1 tbsp. fresh ginger, minced

1 stalk of lemongrass, tough outer leaves discarded and stalk smashed

3-4 tomatoes halved, seeded and diced

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

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5

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Heat the peanut oil in a flameproof casserole dish.

Add shallots, garlic, onion, bell pepper, ginger and lemongrass.

Cook over a moderate heat for about 6 minutes or until vegetables are softened.

Add the tomatoes and cook a further 3 minutes.

Season the fish and add to the casserole along with the coconut milk and cilantro leaves.

Cover and cook for 3 or 4 minutes.

Discard the lemongrass.

Add lime juice and adjust seasoning.

Garnish with chopped cilantro and serve with steamed brown rice and thin lime wedges.

39

Our recipe for wellbeing Seafood

Homemade Spring Rolls

Shawn Hassan

Ingredients Method

20 sheets of spring roll pastry

200g cooked prawns

1 cup shredded carrot

1 cup bean sprouts

1 cup baby corn cut up

½ cup spring onion

1 tbsp. freshly diced ginger

1 tbsp. freshly diced garlic

Small bunch coriander diced

2 tbsp. soy sauce

2 tbsp. sweet chilli sauce as dipping sauce

1

2

3

4

5

6

7

Place all ingredients into bowl except for pastry and chilli sauce.

Mix all ingredients together until well mixed.

Layout 1 sheet of spring roll pastry in a diamond shape with corner facing you and place 2 tablespoons of ingredients just up from the corner.

Then roll pastry sheet up with ingredients inside, place a little water on top corner of pastry so that pastry sticks together.

Do this with rest of pastry and ingredients.

Place completed spring rolls on oven tray with baking paper. Spray each spring roll with cooking spray and cook in preheated oven at 200 degrees for 20 minutes.

Remove from oven and serve with sweet chilli sauce on plate.

Crispy Skin Salmon with Potato and Dill Salad

Yolla Nassour

Ingredients Method

800g potatoes

1 cup light sour cream

2 tbsp. lemon juice, plus wedges to serve

1 onion, thinly sliced

1 tbsp. finely chopped fresh dill leaves

150g salmon fillets with skin on

2 tsp. olive oil

1

2

3

4

5

Cook potatoes in a large saucepan of boiling salted water for 15 minutes, drain, cool, peel and chop.

Combine sour cream, lemon juice, onion and dill in a bowl. Add potato, season with salt and pepper. Toss and mix.

Place salmon with skin side up on a large plate. Drizzle with oil, sprinkle with salt and rub into skin.

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.

Serve salmon with lemon wedges and potato salad sprinkled with extra dill.

Mussels with Tomatoes

Danielle Scanlon

Ingredients Method

1kg fresh mussels

1 punnet cherry tomatoes

1 cucumber

½ jar pickled onions

Tabasco sauce (to taste)

Apple cider vinegar (to taste)

3

4

1

2

5

Clean mussels.

Steam mussels and place the cooked mussel in half its shell.

Allow to cool in fridge.

Finely chop cherry tomatoes, cucumber and pickled onion and place in a bowl.

Add apple cider and tabasco sauce, just enough to cover ingredients. Place in the fridge for an hour.

Spoon a generous amount of tomato, cucumber and onion mix over the mussels and serve.

40

Our recipe for wellbeing

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

Seafood

Method

4

5

6

7

8

1

2

3

9

10

Follow these instructions closely to achieve the perfect flavour.

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.

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.

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.

Then, add onion, prawns and liver. Stir for 2 minutes and cook in low heat until soft.

Add ½ of patis and continue mixing well. The patis will add a salty and seafood flavour to the mix.

Once it’s all cooked, set aside. Then, add the pork broth and bring to a boil.

Add cabbage and baby bok choy.

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.

Pour into desired serving bowl, arrange vegetables and meat to your liking.

Scatter sliced scrambled egg and pour sesame oil.

Lentil & Prawn Cakes

Amos Maann

Makes 15 cakes

Ingredients

15 small prawns

1 cup Lentils

1 onion, finely chopped

Curry leaves, finely chopped

(optional)

Salt little less than 1 tsp. (or to taste)

Oil for deep frying

Method

4

5

1

2

3

6

7

Soak lentils for 1 hour. Drain the water.

Pulse the lentils without any water in a food processor or blender.

Take all of the lentils into a bowl. Add the finely chopped curry leaves and onion.

Add salt and mix everything well.

Heat oil in pan for frying. Keep a bowl of water for dipping your hand.

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.

Gently slide it into the oil (low heat). Once done, flip them over and cook the other side.

Drain on paper towel.

41

Our recipe for wellbeing

Salmon Pasta

Helen Williams

Ingredients

2 carrots, grated

2 onions, finely chopped

100g baby spinach

410g red salmon

2 tbsp. Dijon mustard

2 tbsp. flour

2 ½ cups milk

350g pasta (any)

100g grated cheese

Seafood

Method

1

2

3

4

Cook onions in a small amount of butter in the microwave until soft. Add grated carrots and microwave for 6 minutes. Put in a large frypan, add flour, stir gradually, add milk, and stir till thickened.

Add Dijon mustard and crumbled salmon. Then stir and cool.

Meanwhile cook pasta in salted water. Cook baby spinach (chopped) and mix in with cooked, drained pasta.

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.

42

Seared Salmon Served with a Delicious

Tomato Chilli Salsa

Nino Goncalves

Serves 2

Ingredients

2 x pieces of salmon (with or without skin), seasoned with salt and pepper and drizzled with olive oil

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

½ x red capsicum, diced

Fresh dill to taste

Juice of one lemon

¼ cup extra virgin olive oil

Salt and pepper to taste

Method

1

2

3

4

Season the salmon with salt and pepper (you can leave it unseasoned if you prefer) and rub with a little olive oil to coat and set aside.

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.

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.

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

43

Our recipe for wellbeing Seafood

Lemon and Herbs Fish with Wedges

Linda Pozzi

Ingredients Method

750g medium Desiree potatoes cut into wedges

¼ cup olive oil

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

1

2

3

4

Preheat oven to 200 degrees (180 degrees fan-forced). Line 2 large baking trays with baking paper.

Place potato wedges and 1 tablespoon of oil in a large bowl. Toss to combine.

Place on 1 prepared tray. Season with salt. Bake for 40 minutes or until golden and crisp.

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.

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

1½-2 cups cooked quinoa

2 tomatoes

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

Method

1

2

Place all ingredients in a bowl and mix until combined.

Add a large can of tuna. This is perfect for a light lunch.

44

Our recipe for wellbeing Seafood

Salmon Fillet with Mango and Chilli Sauce

Maree Fitzpatrick

Ingredients Method

4 salmon steaks with skin on

Rice bran oil

Sauce

3 tbsp. fish oil

2 tbsp. lemon juice

1 tbsp. sweet chilli sauce

1 cup frozen mango pieces

(allowed to thaw)

1

2

3

Lightly coat salmon steak in rice bran oil.

Fry on medium heat for 6 minutes on the skin side. Turnover and cook for 1 minute on the other side.

Mix all sauce ingredients together and spoon over salmon steaks.

Salmon Pasta Veggie Bake with Barramundi

Serves 8

Ingredients

1 potato (white)

1 onion

1 eggplant

2 carrots

1 zucchini

2 cloves of garlic

3 barramundi fillets

Juice from one lemon

Salt and pepper to taste

Optional aromatic herbs

Grape seed oil

Method

6

7

3

4

1

2

5

Slice vegetable approx. 0.5cm thick, toss with oil, salt and pepper.

Spread ceramic baking tray with grape seed oil.

When placing vegetable in the baking tray, put slightly on an angle.

Marinade barramundi fillets with grapeseed oil, lemon juice, zest salt and pepper.

Once vegetables are placed on top of the baking tray, place the barramundi fillets

(add herbs, optional).

Put whole tray in backing bag.

Place in over to bake for 45 minutes and after this time, take baking bag off and bake for a further 8 to10 minutes until golden.

Prawn and Vegetable Stir Fry

Tania Taylor

Ingredients Method

1 tbsp. vegetable oil

1 tbsp. organic crushed garlic

1 tbsp. organic crushed ginger

Chilli paste

400g raw peeled prawns, tails on

350g Asian baby pak choi stir fry mix

Jasmine rice to serve

1

2

3

4

Heat oil in a wok or large frying pan on high. Cook garlic, chilli and ginger, stirring for 30 seconds until fragrant.

Add prawns and stir fry for 2-3 minutes until opaque.

Add pak choi mix and stir fry for 1-2 minutes, until wilted and prawns are cooked through.

Serve with rice.

45

Our recipe for wellbeing

Pasta with Tuna, Currants and Chilli

Gayle Tan

Serves 4

Ingredients

1 red onion

3 tbsp. red wine vinegar

1 x 180g canned tuna, drained

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

Method

1

2

3

Put onion and red wine vinegar into a large bowl. Let it set for 10 minutes.

Add everything, except pasta.

Cook pasta and drain. Add tuna, mix and serve.

Seafood

46

Our recipe for wellbeing Seafood

Mediterranean Tuna & Rice Frittata

Susan La Tours

Ingredients Method

1½ cups cooked rice

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

3 tbsp. shallots, sliced

3 tbsp. chopped fresh basil

100g Danish feta, crumbled

3 eggs, lightly whisked

Salt and pepper to taste

1

2

3

4

Preheat oven to 200 degrees. Line a 19cm x 9cm loaf pan with non-stick baking paper. Combine the rice, tuna, tomato, zucchini, capsicum, shallots and herbs and

75g of the feta in a large bowl.

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.

Bake for 20 to 25 minutes or until golden on top.

Set aside for 10 minutes to cool slightly before slicing.

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

2 ripe tomatoes

1 small red onion

Small bunch of fresh coriander

400g canned lentils, drained

½ cup fresh bread crumbs

340g canned tuna in springwater, drained

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

Method

1

2

3

4

5

6

7

Using a sharp knife, deseed the tomatoes and finely dice. Finely chop the red onion and fresh coriander.

Mix together the chopped onion, diced tomatoes, drained lentils and bread crumbs in a large bowl. Add salt and pepper to season.

Flake the tuna with a fork and stir it into the onion, tomato and lentil mixture. Stir in the fresh coriander and mix well.

Whisk together the eggs, garlic, lemon juice, mustard, cumin and ground coriander in a small bowl until thoroughly combined. Add to tuna mixture.

Divide into eight equal-sized portions and shape each portion into a patty.

Heat a non-stick frying pan over medium heat and cook the patties for 2-3 minutes on each side.

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

4 large sheets of toasted dried

(laver) Nori

600g vinegared white sushi rice

(cooked)

160g fresh tuna

160g cucumber

160g pickled giant white radish strips

1 tsp. mixed Japanese horseradish paste (wasabi)

20g pickled ginger slices

Method

1

2

3

4

5

Cut the fresh raw tuna in 4 strips of the same length as the Nori. Cut the cucumber in quarters lengthwise, remove the seeds and cut into sticks.

Cut the Nori in half. Place the half Nori sheet on a bamboo rolling mat, with the 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.

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.

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.

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 tbsp. tiny dried fish

4 tbsp. finely shredded toasted laver (Nori sheet)

4 eggs, lightly beaten and fried as an omelette and shredded

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.

1

2

3

Mix the Sushi rice with dried fish.

Put the mixture into a large lacquered square box tray and level or spread the rice mixture over the inside of the base of the tray.

Scatter with the seaweed and omelette and place all other sushi rolls in a decorative pattern on top of the rice mixture for presentation of the sushi dish.

48

Our recipe for wellbeing Seafood

Grilled Fish and Vegetable Skewers with Barramundi

Samuel Walter

Serves 4 to 5

Ingredients

900g barramundi, cut in 4cm chunks

1 red onion, cut in 2.5cm chunks

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

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

Method

1

2

3

Whisk the marinade ingredients in a large bowl. Add fish and gently turn to coat.

Cover and refrigerate 1 hour.

Prepare grill for direct cooking over medium-high heat (or preheat oven broiler)

Thread fish on skewers, alternating onion and peppers.

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.

Quick Poached Salmon with Speedy Ratatouille

Helen Bruce

Serves 2

Ready in about 20 minutes.

Ingredients

1 tbsp. coconut oil

1 small red onion

1 small zucchini cut into 1cm pieces

1 small eggplant cut into 1cm pieces

1 sprig of thyme

1 tbsp. tomato paste

2 tbsp. balsamic vinegar

2x 250g skinless salmon fillets

Method

1

2

3

4

5

Bring large saucepan of water to the boil, ready to poach the salmon.

Meanwhile, melt coconut oil in large saucepan over a medium to high heat. Add onion, zucchini and eggplant and stir fry for 4 minutes until they are just starting to soften and colour.

Drop in the thyme and stir for another minute, then squeeze in the tomato paste 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.

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.

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

100g plain wholemeal flour

2 ripe kiwi fruit

4 spring onions

1 fresh jalapeño or green chilli

1 bunch of fresh coriander (30g)

2 limes

Tabasco chipotle sauce

¼ small red cabbage (150g)

1 tbsp. red wine vinegar

½ an orange

1 red or yellow capsicum

2 x 120g fillets of firm white fish, such as haddock, skin on, scaled and pin-boned, from sustainable sources

Olive oil

2 tbsp. natural yoghurt

Method

1

2

3

4

5

6

In a bowl, mix the flour and a pinch of sea salt with 60ml of water to form a dough.

Knead for a couple of minutes, then put aside. Peel the kiwi fruit, cut in half and put into a large dry non-stick frying pan on a medium heat with the green halves of the spring onions and the deseeded chilli.

Lightly scald it all, turning every now and again, then place in a blender with half the coriander, the juice of 1 lime and a few shakes of chipotle Tabasco. Blitz until smooth, then taste and season to perfection. Very finely slice the red cabbage, ideally on a mandolin slicer (use the guard!), scrunch with the remaining coriander leaves and the vinegar and orange juice, then season to taste.

To make your tacos, divide the dough into four balls and roll out each one thinly.

Cook each through in a non-stick pan for just 1 minute on each side until soft, turning when you see bubbles. Cover with a tea towel to keep warm.

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.

Divide the yoghurt, fish and vegetables between your warm tacos.

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

Makes 4 small pizzas

Ingredients Method

Runner up

1 cauliflower

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

4

5

7

8

1

2

3

6

9

10

11

12

Process cauliflower in a food processor until very finely chopped (you’ll need 4 cups in total).

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.

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. .

Cool for 15 minutes.

Preheat oven to 200 to 220 degrees fan-forced. Line 2 large baking trays with baking paper.

Add eggs, almond meal, pizza cheese and dried herbs to cauliflower. Season well with salt and pepper. Stir to combine.

Divide mixture into 4 equal portions. Place 2 portions onto each prepared tray.

Flatten each portion to form a 15cm circle, making the sides a little thicker to form the crust.

Bake bases for 15 minutes or until golden.

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.

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.

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

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

Baby rocket and basil leaves to serve

1

2

3

4

5

6

7

Process cauliflower in food processor until finely chopped.

Transfer to a microwave safe bowl and cover. Microwave on high for 8 minutes or until tender.

Drain off any liquid. Add egg, oregano and half the cheese and mix.

Preheat oven to 220 degrees. Line two 30cm pizza trays with baking paper.

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.

Spread half the passata over the base and sprinkle with half of the remaining cheese, salami, onion and tomatoes. Bake for 10 minutes.

Repeat for second pizza.

52

Our recipe for wellbeing Pizza

Grain-Free, Low Carb Cauliflower Pizza Crust

Annika Campbell

Ingredients Method

Non-stick spray

2½ cups cauliflower, grated

(about ½ a large head)

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

2 cloves garlic, sliced

¼ tsp. crushed red pepper flakes

Fresh basil leaves, optional

1

2

3

4

5

6

7

8

Line a rimmed baking sheet with parchment paper, and preheat oven to

215 degrees.

Grate the cauliflower using a box grater until you have two cups of cauliflower crumbles.

Place it in a large bowl and microwave for 7-8 minutes or until soft. Remove from the microwave and let cool.

Mix in the egg, 1 cup of mozzarella, parmesan cheese, salt and pepper.

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.

Top the pizza with the sauce, ¼ cup mozzarella, grape tomatoes, garlic, and red pepper flakes.

Bake in the oven until melted and bubbly for another 10 minutes.

Top with basil before serving.

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 egg

½ cup parmesan cheese

¼ cup mozzarella

¼ tsp. salt

⅛ tsp. pepper

1 tsp. garlic

1

2

3

4

5

8

9

6

7

10

Blend up cauliflower florets in a processor.

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.

Preheat oven to 200 degrees.

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).

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.

Transfer to a bowl and mix with all other ingredients.

Spread out dough on pizza pan, lined with baking paper and sprayed.

Bake for 9 to 12 minutes until firm and cooked through.

Remove from oven and add desired toppings.

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 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

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

1

2

3

4

5

Rice the cauliflower in a food processor then steam the rice in microwave for 7 minutes.

Then, place cauliflower in a cheesecloth or hand towel and squeeze out excess liquid. Make sure all liquid is squeezed out!

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.

In the meantime, mix up the ingredients for the lamb and cook in a pan until strips are cooked through.

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.

54

Soup

55

Our recipe for wellbeing

Lentil Soup

Doxoula Phillips

Ingredients

200g brown lentils

100g risoni

2 medium carrots

2 sticks of celery

1 small brown onion

1 vegetable stock cube ‘Massel’

2 lemons

Olive oil

3 tsp. of tomato paste

Salt optional

Pepper

Soup

Method

1

2

3

4

5

6

7

8

In a 20cm saucepan cook washed lentils with a litre of cold water for 20 minutes.

Wash cooked lentils and bring back to boil with a litre of fresh cold water. Cook for further 10 minutes.

Add diced carrots, chopped celery and onion in cooked lentils. Add water if necessary.

Add risoni, tomato paste, stock cube and stir well.

Simmer soup for further 10 minutes until vegetables and risoni are cooked well and soup has thickened.

Stir in juice of ½ lemon.

Stir soup occasionally with a wooden spoon to prevent sticking to the bottom of the pot.

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)

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)

1

2

3

4

5

6

7

8

Preheat oven to 180 degrees.

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.

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.

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.

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.

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.

Finely chop the basil and mix together with a tablespoon of olive oil.

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

1 small Leek

2 carrots

1 zucchini

1 stick celery

2 cups broccoli or cauliflower or both

2 chicken stock cubes

6 cups boiled water

1 cup pasta (e.g. Butterfly,

Springs)

400g chicken thighs, chopped

1 tbsp. chopped parsley

Freshly ground black pepper

Method

1

2

3

4

Thinly slice all vegetables. With a little olive oil, fry leek, carrot and zucchini for 2 minutes. Add water and return to boil. Add pasta, stir well, bring to boil and cook for about 5 minutes.

Add cauliflower/broccoli and boil for 3 minutes.

Add chicken pieces and stir well. Keep soup hot for 5 minutes to allow the small chicken pieces to cook, but avoid boiling as the chicken will become tough.

Season soup with parsley and a little pepper before serving.

Soup

Heather Oosthuizen

Ingredients

1 diced onion

1 diced tomato

1 whole red capsicum sliced

1 whole green capsicum sliced

5 carrots chopped

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

Method

1

2

Now this is where you can get creative and season to your liking. If you like spicy food, add some fresh chilli or some crushed garlic if you need an immune booster.

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.

57

Our recipe for wellbeing Soup

Chana Masala - Chickpea Curry with Red Bell Pepper

Matika Cook

Serves 2 to 4

Ingredients

1 tsp. oil

½ red bell pepper chopped small

1 inch ginger chopped (can be substituted with ginger paste)

5-6 cloves of garlic peeled and chopped (can be substituted with garlic paste)

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

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

Method

3

4

1

2

5

6

7

8

9

In a pressure cooker or deep pan, add oil and heat on medium.

Add red bell pepper and cook until lightly brown on the edges.

Add in the ginger and garlic then cook for a minute.

Add in the spices, asafoetida, and chana masala blend and mix well.

Add in the tomatoes and cook on medium low, partially covered with occasional stirring till tomatoes are tender and mushy. (10-15 minutes)

Mash the tomatoes lightly, and then add the cooked chickpeas, black pepper and salt and 1½ cups water.

Pressure cook for 2 whistles or cover and cook at low-medium heat, until chickpeas are easily mash-able. Add more water if needed.

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.

Serve hot topped with chopped onions, lemon wedges, cilantro and Roti’s/

Naans/Basmati Rice/quinoa or in a bowl of soup.

Meaty Chicken Soup

Kathy Sherwood

Ingredients Method

4 chicken legs backs attached

2½ cups chopped onions

1 cup chopped celery with leaves included

1 sprig fresh rosemary

1½ cups chopped carrot

1

2

3

6

7

4

5

8

Put chicken into 5-7l slow cooker.

Add next 3 ingredients, 2l water and generous sprinkle of salt and pepper. Cook covered on low for 6 hours or on high for 3 hours.

Add carrot then cook covered on high for 2 hours until chicken and carrot are tender.

Remove and discard rosemary.

Transfer chicken and bones to cutting board let stand until cool to handle.

Remove chicken from bones and discard the bones.

Roughly chop chicken. Skin and discard fat from broth.

Sprinkle generously with salt and pepper and stir.

58

Salad

59

Our recipe for wellbeing

Mango, Avocado & Macadamia Nut Salad

Ligia Fernandes

Serves 4

Preparation time 10mins.

Ingredients

Chilli lime dressing

4 cups rocket, washed

2 mangoes, peeled and diced

½ cup macadamia nuts, raw or roasted, halved

Method

1

2

Place all ingredients in a bowl and gently toss together to mix.

You can add meat or seafood.

Salad

Mediterranean Grain Salad with Honey Cumin Labne

Maria Bayada

Ingredients Method

¼ cup brown rice

½ cup French- style green lentils

½ cup red or white quinoa

1 cup water

1 small red onion, chopped finely

2 tbsp. pepitas (pumpkin seeds), toasted

2 tbsp. sunflower seeds, toasted

2 tbsp. pine nuts, roasted

2 tbsp. baby salted capers, rinsed

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

1

2

3

4

5

Cook rice and lentils separately in large saucepans of boiling water for 25 minutes or until tender. Then drain and rinse well.

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.

Combine rice, lentils and quinoa in a large bowl. Add onion seeds, pine nuts, capers, currants, herbs, juice, and oil; stir until combined.

Stir cumin seeds into labne in a small bowl.

Serve salad on plates or a large platter; top with a spoonful of labne, drizzle with honey and scatter with almonds.

60

Our recipe for wellbeing Salad

Caribbean Allspice Salad with Pumpkin

& Black Beans

Ron Rowland

Ingredients Method

Salad

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

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

1

2

3

4

Add the pumpkin to a pan of boiling water and cook for about 10 minutes or until tender. Drain, rinse with cold water and set aside.

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.

Transfer to a large serving platter. Mix in the beans, rice, red pepper, chives and spring onions.

In a jug, mix together all the ingredients for the dressing, then pour over the salad and serve.

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

Olive tapenade

1 potato

200gr pasta

50 gr green beans

Caper berries to taste

Hint of lime

3

4

1

2

Boil the potato until firm.

Cook pasta.

Chop the basil and green beans.

Mix it all together with the caper berries and squeeze fresh lime over the salad.

61

Our recipe for wellbeing Salad

Rice Salad

William Carlson-Jones

Serves 4

Ingredients

2 eggs

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

Method (Non-Thermomix)

1

2

3

4

5

Place 2 eggs in saucepan full of boiling hot water. Place chopped zucchini, carrot and frozen peas onto tray or into steamer saucepan. Cook for 20 minutes until eggs are hard boiled and vegetables steamed.

Cook brown rice for time required as indicated on packet in available appliance

(i.e. rice cooker, saucepan).

Rinse cooked rice under cold water to seize further cooking of rice.

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.

Peel boiled eggs and cut into slices. Garnish salad with sliced eggs and tomatoes and serve at room temperature or chilled.

Method (Thermomix)

1

2

3

4

5

6

Place eggs into Varoma dish and place zucchini, carrots and frozen green peas into Varoma tray. Set aside.

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.

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.

Quickly rinse rice in simmering basket under cold water to stop cooking, then set aside to drain.

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.

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 Salad

Wild Salad

Tunya Bollaan

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

¼ head of cauliflower

¼ white cabbage

2 medium carrots

1 stick of celery

2 handfuls of mung beans

3 tbsp. of currants

3 tbsp. of sunflower seeds

3 tbsp. of shredded coconut

3 tbsp. of chopped parsley

1 tsp. of cumin

1 tsp. of cinnamon

1 tsp. of turmeric

½ tsp. salt

2 tbsp. of olive oil

Method

1

2

3

4

5

6

Place cauliflower in food processor for 3-5 seconds, buzz to achieve a crumble constancy. Empty in a deep bowl.

Place sliced cabbage in food processor and buzz for 5-8 seconds to achieve a finer cabbage constancy. Add to cauliflower.

Chop your stick of celery finely and add to bowl.

Grate your peeled carrots and add to bowl.

Now add your mung beans, currants/coconut and all the spices and toss thoroughly.

Divide amongst 4 airtight plastic containers and store in fridge ready to take to work. Enjoy!

Zucchini Ribbons with Ricotta & Pine Nuts

Emma Isaac

Ingredients Method

6 zucchini

1 tbsp. extra-virgin olive oil

2 garlic cloves, finely sliced

½ tsp. dried chilli flakes

1 lemon rind, finely grated, juiced

½ cup pine nuts, toasted

½ cup shredded basil

¼ cup chopped flat-leaf parsley

Low-fat ricotta, lemon wedge and shaved parmesan

1

4

5

2

3

8

9

6

7

Use a mandolin slicer (or vegetable peeler) to finely shred the zucchini into ribbons.

Transfer to a large bowl.

Heat olive oil in a small frying pan.

Add garlic and chilli and cook for 1 minute or until golden.

Remove from heat. Add 1 tablespoon of lemon juice, 1 tsp. rind and the pine nuts.

Swirl pan to combine.

Pour mixture over zucchini in bowl. Add the basil and parsley.

Season well with salt and pepper. Toss to combine.

Divide zucchini between plates and top with ricotta and parmesan.

Serve with lemon wedges.

63

Our recipe for wellbeing Salad

Jac’s Homemade Tabouleh

Debbie Nicholson

Ingredients Method

1 cup burghul or cracked wheat

2-3 cups water

¼ cup chopped spring onions

¼ cup lemon juice

¼ cup olive oil

½ - 1 cup chopped parsley

½ cup chopped mint

1-2 cups of finely cubed tomato

Mixed lettuce leaves

Salt and pepper to taste

1

2

3

4

Bring burghul to the boil with water.

Simmer for 2-3 minutes. Remove from heat.

Line a sieve with a clean tea towel, pour in the burghul. Squeeze tea towel to remove excess water.

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.

Asian Salad with Avocado and Salmon

Tania Taylor

Ingredients Method

1 Lebanese cucumber

1 carrot, peeled and grated

¼ red cabbage, shredded

1 spring onion, sliced

¼ cup coriander leaves

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

1

2

3

Halve cucumber and slice. Coarsely grate carrot and combine in a bowl with cucumber, cabbage, spring onion, coriander and mint.

Halve the avocado, remove stone and slice. Add to the salad with the salmon.

Whisk lime rind and juice, fish sauce, brown sugar and chilli together until the sugar is dissolved. Pour over salad and toss to combine.

Mediterranean Salad

Sonia Veloski

Ingredients Method

1 telegraph cucumber, peeled

4 truss tomatoes

1 red onion

Olive oil

Salt

150g Danish feta cheese

3

4

1

2

Slice cucumber vertically in 4, then slice.

Cut tomatoes roughly in approximate 2cm pieces. Cut onion in the wedges

Add salt and a drizzle of olive oil and mix well.

Grate the feta over the top. Serve.

64

Our recipe for wellbeing Salad

Roasted Pumpkin and Hazelnut Salad

Wendy Wickens

Ingredients Method

800g pumpkin, peeled and cut into 2cm cubes

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

1

2

3

4

Preheat oven to 200 degrees.

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.

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.

Toss and serve.

Rosemary Lamb Greek Kebabs and Greek Salad

Alexis Psaltis

Ingredients Method

8-15 stalks of fresh rosemary

800g lamb fillets, cut into 3cm pieces

3 cloves garlic, crushed

2 tbsp. olive oil

2 tsp. finely grated lemon rind

Greek salad

375g baby tomatoes, chopped

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

3

4

1

2

5

6

Remove leaves from bottom two-thirds of each rosemary stalk and trim.

Thread lamb onto rosemary skewers.

Brush kebabs with combined garlic, olive oil and rind. Refrigerate until required.

For the Greek salad, combine ingredients into a large bowl.

Cook kebabs on a heated grill plate for 10 minutes, turning and brushing with remaining garlic mixture until cooked.

Serve kebabs with Greek Salad.

65

Our recipe for wellbeing Salad

Layered Garden Salad

Lyn Rowland

Serves 6-8

Ingredients

½ lettuce

250g (2 cups) of frozen peas

2 hard-boiled eggs

250g mushrooms

125g tasty cheese

1 cup mayonnaise

2 tbsp. sour cream

2 tsp. French mustard

1 tbsp. lemon juice

6 shallots

1 tomato

4 rashers of bacon

2 tbsp. chopped parsley

Method

1

2

3

4

5

6

Shred lettuce coarsely, place in glass salad bowl.

Sprinkle uncooked frozen peas over lettuce, push eggs with sieve and combine with finely sliced mushrooms spread over peas, top with grated cheese.

Combine mayonnaise, sour cream, mustard, lemon juice and shallots, pour over cheese.

Cover, refrigerate for several hours or overnight.

Chop bacon finely, fry in pan until crisp; drain.

Top with tomato wedges, bacon and parsley just before serving.

Prawn Summer Salad

Gabriela Iturrizaga

A very delicious, easy to make salad full of nutrients and protein.

Ingredients Method

½kg of peeled prawns

1 cup couscous (boiled)

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

1

2

Mix all ingredients in a big bowl, add olive oil, salt and pepper.

Sprinkle the mixed herbs, then squeeze the lemon on top and serve.

66

Our recipe for wellbeing

Cypriot Salad

Sue Clarke

Ingredients

1 cup freekeh (brown rice or cracked wheat or a combination of all)

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

Method

1

2

Mix all ingredients together with the vinaigrette.

Serve with Greek yoghurt.

Chinese Chicken Salad

Kim Schuster

Ingredients Method

2 cups shredded cos lettuce

1 cup shredded cabbage

2 spring onions, finely chopped

1 large carrot, shredded or finely chopped

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

3

4

1

2

In a large bowl, combine all the salad ingredients.

In a small bowl, combine all dressing ingredients and whisk thoroughly.

Toss the salad with the dressing or leave the dressing on the side.

Sprinkle with peanuts.

Salad

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

200g prawns

3 cups raw baby spinach

1 red capsicum diced

1 Lebanese cucumber diced

300g cauliflower

2 tbsp. pine nuts

6 cloves crushed garlic

Zest from 1 lemon

1 tsp. chilli flakes

1 tbsp. coconut oil

Fresh coriander to serve

Method

1

2

3

4

5

6

Pre heat oven to 200 degrees and line a baking tray with baking paper.

Cut cauliflower into florets approx. 2-3cm in length, place on tray and cook for 10 to 15 minutes or until crispy.

In a wok heat coconut oil then add garlic, lemon zest and chilli flakes. You can also add a small pinch of salt to stop the garlic from burning. Then add prawns and cook until garlic and chilli have caramelised and created a crust on the prawns (approx. 10 minutes depending on whether prawns are frozen or thawed).

Whilst prawns are cooking place baby spinach in a serving bowl and add capsicum and cucumber.

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.

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 avocado

2 Roma tomatoes

1 small bag of baby spinach

50g of pine nuts

1

2

3

4

Cut sweet potato into thick strips and Roma tomatoes into quarters. Roast in a moderate oven until cooked through or golden.

Cut up the avocado into bite size pieces.

Wash the baby spinach and place in a service dish. Place the sweet potato, tomatoes and avocado over the top. Toast the pine nuts until golden in a frying pan and sprinkle over the salad.

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

1 cup black rice

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

1 tbsp. extra virgin oil

Salt and pepper

Method

1

2

3

4

5

6

Cook rice according to the directions in the package. Then rinse under cold water and drain. Set aside.

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.

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.

Then add the tomatoes, spring onion, herbs and chia seeds.

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.

Serve garnished with extra chia seeds.

Tangy Chickpea Salad

Ros Freeman

Serves 6

Ingredients Method

800g chickpeas, rinsed and drained

4 tomatoes, finely cubed

Telegraph cucumber, finely cubed

½ cup continental parsley, chopped

½ cup coriander, finely chopped

½ cup mint, finely chopped

Dressing

2 Cloves of garlic, crushed

2 Spring onions, finely chopped

75ml olive oil

75ml lemon juice

½ tsp. cumin

½ tsp. smoky paprika

1

2

3

Combine dressing ingredients into jar and shake well.

Mix salad ingredients together.

Pour salad dressing over.

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.

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)

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

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.

Salmon and Fennel Salad

Jenette Harvey

Ingredients Method

½ kg of salmon fillets

Olive oil

Lettuce (of your choice but I like baby cos)

Bunch of fennel

½ punnet of cherry tomatoes

1 Lebanese cucumber

Mayonnaise

2 cloves of garlic

1 small bunch of dill

2

3

4

5

1

Crush garlic and mix with a little olive oil. Spread over salmon fillets and place in a baking tray. Add chopped fennel. Cook for 20 minutes on 180 degrees.

When cooked place in the fridge to cool. Once cold pull salmon apart and set aside.

Toss lettuce, tomatoes, cucumber in a large bowl.

Arrange salmon, fennel and salad mixture on a large platter.

Sprinkle with dill and drizzle with mayonnaise.

70

Our recipe for wellbeing Salad

Barbecued Pork and Mango Salad

Kathy Sherwood

Ingredients Method

454g pork tenderloin trimmed of fat

1 tsp. chilli powder

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 tbsp. liquid honey

½ tsp. chilli powder

5

6

7

3

4

1

2

8

9

10

For the Dressing, combine all 4 ingredients in small bowl to drizzle over salad.

Sprinkle all sides of tenderloin with chilli powder.

Preheat gas BBQ to medium.

Place tenderloin on 1 side of oiled grill.

Turn off burner under tenderloin leaving opposite burner on medium.

Close lid cook 25 minutes turning occasionally.

Brush tenderloin with BBQ sauce and cook another 4-5 minutes until meat thermometer in thickest part reads 68 degrees.

Move to cutting board cover with foil.

Let stand for 10 minutes cut into 12 slices.

Layer next 3 ingredients on 4 large plates top with pork and dressing.

Healthy Rice Salad

Enrica Cinquna

Ingredients Method

1½ cups brown rice

Salt

Spring onions

1 red capsicum chopped

1 green capsicum chopped

¾ cup raisins

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

1

2

Cook brown rice in salted boiling water for 45 minutes until soft. Rinse, drain and let rice cool down.

Place rice in a bowl and add ingredients. Finally, shake dressing ingredients and pour over the rice. Season with salt and pepper according to taste.

Tastes wonderful cold and great to take to work for lunch or even on the side of a

BBQ.

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

⅔ of a (425g) can of tuna in oil

1 cup quinoa

2 cups water

2 carrots

3 stalks of celery

½ a red onion

1 (400g) can of butter beans

Lemon juice

Soy sauce

Salt and pepper

Method

1

2

3

4

5

6

Rinse 1 cup of quinoa, add 2 cups of water and microwave for 10 minutes, without a lid.

Put lid on and let sit for another 10 minutes, then stir.

While quinoa is cooking grate two carrots, chop three stalks of celery and half a red onion.

Rinse butter beans.

Combine carrot, celery, onion, butter beans and tuna (some of the oil) with the quinoa.

Add lemon juice, soy sauce, salt and pepper as desired.

Roasted Beetroot & Pumpkin Salad

Ingredients Method

3 or 4 medium sized beetroots, washed and trimmed of rough skin

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

3 parts of olive oil

1 part of lemon juice

A sash of apple cider vinegar

Pinch of salt

1

2

3

4

5

6

7

8

Cut the beetroot into halves as they are denser and will take longer to cook through than pumpkin.

Place the beetroot and pumpkin on a lined (with baking paper) baking tray, standing the pumpkin wedges up.

Drizzle olive oil over the pumpkin and beetroot.

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.

Set aside to cool to room temperature.

When cool, cut the tough pumpkin skin away with the tender flesh and cut the beetroot and pumpkin into bite size pieces.

In a salad bowl assemble all the ingredients and serve immediately.

Combine all dressing ingredients, drizzle and toss well.

72

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

125g tin of chickpeas

Frozen baby peas

Persian feta (the best from Harris

Farm or Growers Market)

Lemon juice

Avocado

Lebanese cucumber

Mixed seeds (sunflowers & pepitas)

1

2

3

4

5

6

7

Toast a handful of sunflower seeds and a handful of pepitas in a frying pan on a medium heat until golden (be careful not to burn them!). Set aside to cool down.

Measure circa ½ cup (or more if you like) of frozen peas and cover with hot water to bring them to room temperature.

In a large bowl mix rocket (2 handfuls, maybe more – up to your liking), chickpeas and thawed peas.

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.

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.

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.

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

2 oranges

2 fresh sprigs of mint

1 ripe avocado

½ a fresh green chilli

100g white crabmeat, from sustainable sources

2 tbsp. extra virgin olive oil

4

5

1

2

3

Trim the fennel, then thinly slice on a mandolin and place in a bowl of iced water.

Peel and slice 1½ oranges, then arrange on a platter.

Pick and tear the mint leaves, destone the avocado, then slice and scoop out the flesh. Dice the chilli.

Arrange on the platter with the fennel and crabmeat.

Mix the remaining orange juice with the oil. Season generously with sea salt and 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

3 cups cooked quinoa

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

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)

Method

1

2

3

4

5

6

7

Preheat the oven to 190 degrees.

While the quinoa is cooking, roast the beets in a medium size roasting pan, by combining the beets with a drizzle of olive oil and sprinkle of sea salt, until the beets are tender (roughly 45 minutes).

Remove the beets from the hot pan and set them aside to cool.

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.

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.

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.

Serve with a sprinkle of fresh goat cheese, or slivered almonds, if desired.

Pomegranate & Radicchio Salad

Sylwia Dopierala

Ingredients Method

½ sliced radicchio

2 baby cos lettuces separated

1 cup baby spinach

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

1

2

Add olive oil, pepper, salt, red wine and balsamic vinegar in small glass bowl, mix well.

Mix all salad ingredients in large bowl, drizzle over dressing, and toss well.

74

Vegetarian

75

Our recipe for wellbeing Vegetarian

Carrot & Lentil Burger Patties with Mint

& Sour Cream

Charlene Gibbons

Ingredients Method

Patties

300g diced sweet potato

250g diced potato

2 medium carrots, grated

400g can of lentils, drained and rinsed

Salt and pepper (to taste)

Topping

¼ cup light sour cream

2 tbsp. of finely chopped mint leaves

1

2

3

4

5

6

Boil, steam or microwave the sweet potato and potato until tender.

Drain and mash in a large bowl add the carrots and lentils and mix until all combined.

Season with salt and pepper using damp hands, form the mixture into 12 patties (to help firm up the patties, refrigerate them for a while).

Spray a frying pan with oil and heat over medium heat and cook on each side for 4 minutes or until golden brown for the topping.

Combine the sour cream and mint in a small bowl.

Serve the patties topped with minted sour cream alongside a fresh garden salad.

Zucchini and Carrot Bake

Mel Shepherd

Ingredients Method

5 zucchini, grated

2 carrots, grated

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

1

2

3

4

5

Preheat oven to 180 degrees. Grease and line a 22cm base cake pan.

Combine zucchini, carrot and onion in a bowl. Add flour, eggs, oil and cheese.

Season and stir until well combined

Pour mixture into cake pan. Bake for 50-60 minutes or until a skewer inserted into the centre comes out clean.

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.

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

1 tbsp. vegetable oil

1 onion, finely chopped

2 celery stalks, chopped

1 large carrot, chopped

2 garlic cloves, crushed

2 tbsp. sundried tomato pesto

1 cup tomato passata (sieved tomatoes)

1 bay leaf

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

Method

1

5

6

2

3

4

Preheat the oven to 200 degrees. In a large pan, heat oil over medium heat and cook onion for 1-2 minutes.

Add celery, carrot and garlic and cook for 1 minute.

Add pesto, passata, bay, thyme and stock.

Simmer gently for 15 minutes until vegetables are cooked. Stir in lentils and season, then transfer to a 1.2-litre baking dish.

Meanwhile, cook potatoes in boiling salted water until tender.

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.

Coconut Flat Bread (Roti)

Chandani Ramasundara

Serves 8

Ingredients

2 cups plain flour

1 cup freshly grated coconut/ frozen coconut

Small carrot

Small zucchini

Small onion

¾ cup water or as needed

1 tbsp. salt

Method

1

2

8

9

6

7

4

5

3

10

Grate the carrot, zucchini & onion finely.

Place the flour, grated coconut, grated carrot, grated zucchini, grated onion, salt and water in a medium bowl.

Using one hand thoroughly knead the dough for about 5-7 minutes. Using up all the loose flour to form smooth dough.

Shape the dough into a ball.

Place a large cast-iron skillet or taw over medium heat.

Separate the dough into 8 equal pieces.

Grease each ball with a little oil to prevent sticking and so the rolling pin can move freely.

Roll them out into 12cm circles.

Place the bread in the pan and cook for 1 minute or until you see the brown spots on the surface.

Turn the bread over and continue cooking for another 2 minutes. Ensure the bread is well cooked.

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Our recipe for wellbeing

Baba Ganoush

Kathy Sherwood

Ingredients

5 cups peeled eggplant

2 minced garlic cloves

1 tsp. ground cumin

3 tbsp. olive oil divided

1 tbsp. lemon juice

Vegetarian

Method

1

4

5

2

3

Combine first 3 ingredients, 2 tablespoon of olive oil ¼ cup (60ml) of water and generous sprinkle salt and pepper into 3½ to 4l slow cooker.

Cook covered on low 4-6 hours or high 2-3 hours stirring once at halftime until soft and fragrant.

Transfer to blender or food processor.

Add lemon juice and remaining olive oil process until smooth.

Caterina’s Impossible Pie

Caterina Puz

Ingredients Method

½ cup flour

2 cups low fat milk

4 eggs

Any vegetables for topping e.g. mushrooms, onion, tomato, corn, capsicum, asparagus

4

5

1

2

3

Add flour, milk and eggs in a bowl and beat together.

Then pour in a 25cm pie dish.

Top with desired fillings as mushrooms, tomato, onions, chopped capsicum, corn kernels, and chopped asparagus.

Then sprinkle with low fat cheese.

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

¼ cup water

1 cup all-purpose gluten-free flour

¼ tsp. baking powder

4 tbsp. oil

½ tsp. salt

3

4

1

2

5

6

7

8

In a large skillet, cook the spinach and water over medium heat until soft.

Drain the excess water from the spinach, and set aside for use in the dough.

Place the spinach in a food processor (or blender) and grind until smooth.

Add the flour, baking powder, oil, and salt. Mix until crumbly.

Add the reserved water from cooking the spinach, slowly as needed, until a smooth dough is formed.

Divide the dough into equal parts, then roll into thin circles (dust with flour, as needed). Try to achieve about a 15cm tortilla.

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.

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 medium zucchini, grated

1 medium red onion, grated

½ cup cheese, grated

100g feta, crumbled

⅓ cup spelt or wholemeal flour

4 eggs

1

2

Combine all ingredients and spoon into mini muffin tray (use silicon trays to stop muffins sticking).

Bake at 180 degrees for 15 minutes.

Orange Zesty Coleslaw

Linda Pozzi

Ingredients Method

3 cups shredded cabbage

1 large orange segmented and chopped

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

1

2

To make dressing, combine all ingredients and mix well.

Place all ingredients into a bowl and mix with dressing.

Sweet Potato, Zucchini & Feta Mini Muffins

Manuela Perez

Makes 30 mini muffins

Ingredients

1 medium sweet potato, grated

1 medium zucchini, grated

1 medium red onion, grated

½ cup cheese, grated

100g feta, crumbled

⅓ cup spelt or wholemeal flour

4 eggs

Method

1 Combine all ingredients and spoon into mini muffin trays. Bake at 180 degrees for

15 minutes.

79

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 cup risotto rice

Selection of your favourite vegetables such as peas, sweet corn, capsicums, mushrooms

3

4

1

2

5

6

7

8

Chop vegetables and set aside. Prepare stock.

Add 1 tablespoon of olive oil to large pan. Heat pan.

Add rice and fry for 2 minutes until rice starts to turn colour to slightly golden.

Add enough stock to cover rice. Stir through.

Turn down heat to gentle simmer. Add frozen vegetables at this point if using.

As stock boils down continue to add stock. When you’re half way through the stock, add fresh vegetables.

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.

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

¼ capsicum, sliced thin

1 shallot, chopped

¾ carrot, grated

1 ½ cups grated tofu

1 tsp. turmeric

½ tsp. curry powder

1 tbsp. soy sauce

Salt and pepper

A sprinkle of sesame seeds, for serving

Method

3

4

1

2

In a pan on medium heat, heat some coconut oil.

Add shallots, carrots and capsicum; sauté for 2-3 minutes.

Add tofu then turmeric, curry powder, soy sauce and salt and pepper.

Sprinkle some sesame seeds and serve with a piece of toast.

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Our recipe for wellbeing Vegetarian

Organic Rogan Josh

Samantha Herbut

Ingredients Method

1 tbsp. canola oil

1 brown onion, finely chopped

1 clove garlic, finely chopped

4 ripe tomatoes, finely chopped

3 cooked and rinsed chickpeas

1 vegetable stock cube

3 tbsp. Rogan Josh curry paste

1 tbsp. tomato paste

3 fresh kaffir lime leaves

Salt to taste

Juice of 1 lime

300g baby spinach

Steamed basmati rice (approx. ½ cup per person)

5

6

7

3

4

1

2

Place oil in a deep frying pan. Add onion, sauté till translucent.

Add garlic and sauté for 1 minute.

Add tomato and chickpeas, stirring for 1 minute.

Add stock cube, curry and tomato paste and stir well.

Add kaffir lime leaves, a generous pinch of salt, lime juice and spinach.

Stir well, reduce heat, place lid on frying pan and simmer gently for 15 minutes.

Place basmati rice on serving plates, sprinkle with coriander and serve each plate with lime.

Clean Moroccan Zucchini Fritters

Shaleeni De Costa

Ingredients Method

3 zucchini, grated

1 zucchini, chopped

6 eggs

2 tsp. Moroccan spice

1 tsp. pepper

1 tsp. salt

¼ cup parmesan cheese

Handful chopped basil

Handful dill

1 ½ cups coconut flour

Olive oil for frying

1

2

3

4

5

6

7

In a large mixing bowl, whisk eggs until smooth. Add in the grated zucchini then chopped zucchini and combine.

Add in salt, pepper and the Moroccan spice. Combine.

Add in the basil, dill and parmesan cheese and mix.

Add in the coconut flour in small amounts, mixing thoroughly to ensure there are no lumps.

Heat olive oil in pan on medium heat. Gently drop a spoonful of butter into the frying pan, cook for about 4 minutes on each side (until golden on each side and skewer/fork comes clean when inserted). Lay cooked fritters on paper towel.

Mix together the yoghurt, garlic and dill until a smooth consistency. Serve with fritters.

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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Our recipe for wellbeing Vegetarian

Eggplant & Lentil Curry

Debra Miller

Ingredients Method

3 tbsp. olive oil

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

½ cup freshly chopped cilantro

2 tbsp. fat-free Greek yoghurt or soy yoghurt

Rice to serve

1

2

3

4

Heat 2 tablespoons of oil in a large saucepan over low heat and sauté the eggplant chunks until golden brown. Remove from the pan and put to one side.

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.

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.

At the end of cooking, stir the spinach, cilantro and yoghurt through the curry.

Serve with rice.

Cook’s Tip:

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

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

1 In a large bowl, gently toss together all ingredients. Transfer to a platter and serve immediately.

82

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

2 spiralised zucchini

1 spiralised carrot

A handful of cherry tomatoes

Half a bag of spinach

A squeeze of lemon

1 avocado

A handful of goji berries

200g of fermented cabbage

Sauce

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

Method

1

2

3

4

1

2

Sauce

Blend pesto ingredients together in blender until desired consistency.

Stir together with tahini and tamari sauce in a bowl and leave until noodles are completed.

Noodles

Independently spiralise your zucchini and carrots using a spiraliser.

Peel avocado, de-seed and smash it with a fork until a soft consistency.

Now add all ingredients into a large bowl together and stir until well mixed.

Finally pour sauce into bowl and mix thoroughly until ready to serve.

Happy healthy eating!

84

Our recipe for wellbeing Vegetarian

Korean Cabbage

Amelia Smoker

Ingredients Method

2 Napa cabbage (2 kg total weight)

1 daikon radish

5 large carrots

1 bunch spring onions (about 7)

1 apple

70g fresh ginger

6 cloves garlic

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

1

2

3

4

5

6

Wash all veggies. Chop cabbage into bite-sized chunks, julienne or grate carrots, daikon, and apple. Slice green onion. Place all vegetables in a very large bowl.

In a food processor blend ginger, garlic, and chilli until well combined. Add this mixture to the bowl of vegetables along with the salt.

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 bottom of the bowl, about 4-5 minutes. The vegetables at this point should have lost much of their volume. Let the bowl sit out at room temperature for a few hours, massaging once or twice more. Season to taste.

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.

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.

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

2 tbsp. of olive oil (extra for cooking)

¾ cup water

3 tsp. baking powder

Pinch of salt

Baby spinach

Vegan cheese (I used grated bio cheese)

Lemon (for serving)

1

2

3

4

5

Sift flour, salt and baking powder into a large bowl.

Add oil and water and combine with your hands for only a minute or so (don’t knead too long), you may need extra flour if it’s too sticky.

This dough will make about 2-3 gozlemes so cut it up depending on how big you will like it then roll it out on a floured bench to as thin as you possibly can without the dough breaking.

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.

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

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

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

3 tbsp. mango chutney

3 tbsp. freshly chopped cilantro and mint

1

2

3

Heat the oil in a large saucepan over low heat. Sauté the mushrooms and onions until the onion is soft and browned. Stir in the flour and curry paste and cook for

1-2 minutes.

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.

Stir in the chutney and herbs before serving.

Cook’s Tip:

Check the ingredients in the curry paste; some brands may 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)

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 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

1

2

3

4

5

Heat a pan on low medium with some sunflower oil and add garlic and ginger.

Once this starts sizzling add onion, capsicum, chilli and carrot and cook these on medium for about 3 minutes.

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.

Now add the rice and turn down the heat to low to allow the rice to soak up all the flavours.

Serve with coconut and spring onions.

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Our recipe for wellbeing Vegetarian

87

Vegetarian

Pumpkin and Chickpeas Roasted with Rosemary

Oscar Del Pozo

Ingredients Method

Pumpkin for roasting

250g tin of chickpeas

Fresh rosemary

Feta cheese

Garlic

Olive oil

Salt and pepper

1

2

3

4

5

6

Preheat over at 200 degrees (180 degrees fan forced).

Cut pumpkin into 2.5cm cubes, spread on a baking dish and pour olive oil on top using your hands to coat the pumpkin.

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.

After 15 minutes use a spatula to turn the pumpkin to encourage a nice roasting.

Leave for another 10 minutes to caramelise.

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.

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

½ bunch parsley, chopped

½ red onion, finely diced

1 cup freekeh (or cracked wheat or quinoa)

½ cup Puy lentils

2 tbsp. toasted pumpkin seeds

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

3

4

1

2

5

Blanch freekeh and lentils separately in boiling water until both just cooked.

Drain well and allow to cool.

Mix the yoghurt, ground cumin and honey until combined.

In a medium bowl, place the coriander, parsley, red onion, freekeh, lentils, toasted nuts, capers, currants, lemon juice and olive oil. Mix well and season to taste.

Place into serving dish and top with cumin yoghurt and pomegranate seeds.

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Our recipe for wellbeing Vegetarian

Quinoa Vegetable Pulao

Navneet Kaur

Ingredients Method

1 cup quinoa

1½ cup water

1 tbsp. oil

½ tsp. salt

Pinch of turmeric

½ cup peas

½ cup corn

½ cup carrot, cut in small pieces

1 tbsp. thinly sliced ginger

1 green chilli, minced

1 tbsp. oil

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

1

2

3

4

7

8

5

6

Wash quinoa gently, changing water several times.

In a saucepan, combine quinoa, water, oil, salt and turmeric. Bring to a boil, cover and reduce the heat to low. Let it simmer until quinoa is tender and water is absorbed (about 15 minutes).

While quinoa is cooking, heat the oil in another saucepan over medium heat.

Add the cumin seeds and bay leave and as the seeds crack, add all the vegetables, carrot, corn, peas, ginger, green pepper and salt.

Cook vegetables on medium heat until vegetables are tender but firm.

Turn off the heat. Add quinoa to the vegetable mix and gently fold it.

You can add some toasted nuts (optional).

Add lemon juice and tomatoes.

Moroccan Cauliflower, Chickpea & Quinoa Bake

Lauren Griffiths

Serves 4

Ingredients Method

1 head cauliflower, chopped into small florets

1 onion, finely chopped

2 cups cooked quinoa

2 cups chickpeas

½ cup almonds, chopped

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

1

2

Mix all ingredients together (except yoghurt) and place into an oil based non-stick baking dish place in oven and bake at 180 degrees for 20-25 minutes.

Once finished baking, cover the top with yoghurt. You can do it nice and evenly or mix it through, and place coriander or parsley leaves for added decoration and flavour.

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Our recipe for wellbeing Vegetarian

Veggie Cakes

Chandani Ramasundara

Ingredients Method

1 medium zucchini, grated

1 onion, grated

½ carrot, grated

Small pumpkin piece, grated

Finley chopped spring onions.

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

1

2

Mix zucchini, pumpkin, spring onions, onion, carrot, garlic, celeriac, anise seed, 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.

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.

Baked Rice & Zucchini

Lauren Griffiths

Ingredients Method

¾ cup brown rice

1 tbsp. sunflower oil

2 onions, chopped

4 garlic cloves, finely chopped

500g green zucchini, scrubbed but not peeled, thinly sliced

500g yellow zucchini, scrubbed but not peeled, thinly sliced

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

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7

Pre-heat oven to 200 degrees.

Cook the rice in unsalted boiling water until al dente, about 35 minutes. Drain and set aside in a bowl.

Combine the oil and onions in a large non-stick frying pan and cook over moderate heat until soft, about 5 minutes, stirring frequently. Add garlic and stir for a further minute.

Add Zucchini and cook for 5 minutes, until crisp and tender, then stir in the oregano and season with black pepper. Add zucchini mixture to the rice, together with the cherry tomatoes and ricotta and mix well. Check seasoning.

Spread evenly in an ovenproof dish sprayed with olive or canola oil cooking spray, then scatter with parmesan.

Cover with foil and bake for 20 minutes.

Remove foil and cook for a further 10 minutes or until top is golden and filling is bubbling.

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Our recipe for wellbeing Vegetarian

Thai Green Curry with Spring Vegetables

Emily Pham

Ingredients Method

1 cup brown basmati rice, rinsed

2 tsp. coconut oil or olive oil

1 small white onion, diced

1 tbsp. finely chopped fresh ginger (about 2.5cm nub of ginger, peeled and chopped)

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 tbsp. Thai green curry paste

1 can (14 oz.) of coconut milk

(I used full-fat coconut milk for a richer curry)

½ cup water

1½ tsp. coconut sugar or raw sugar or brown sugar

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

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To cook the rice, bring a large pot of water to the boil. Add the rinsed rice and continue boiling for 30 minutes, reducing heat as necessary to prevent overflow.

Remove from heat, drain the rice and return the rice to pot. Cover and let the rice rest for 10 minutes or longer, until you’re ready to serve.

Warm a large skillet with deep sides over medium heat. Once it’s hot, add a couple teaspoon of oil.

Cook the onion, ginger and garlic with a sprinkle of salt for about 5 minutes, stirring often.

Add the asparagus and carrots and cook for 3 more minutes, stirring occasionally.

Then add the curry paste and cook, stirring often, for 2 minutes.

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.

Once the vegetables are done cooking, stir the spinach into the mixture and cook until the spinach has wilted, about 30 seconds.

Remove the curry from heat and season with rice vinegar and soy sauce. Add salt and red pepper flakes (optional), to taste.

Divide rice and curry into bowls and garnish with chopped cilantro and a sprinkle of red pepper flakes, if you’d like.

Quick Coconut, Lemongrass and Chilli Rice

Nathan Salman

Ingredients Method

400g basmati rice

400ml tin of premium coconut milk (light)

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

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3

4

Place rice and coconut milk in a Fuzzy Logic rice cooker.

Chop chilli into tiny pieces, removing seeds first, and chop ginger into tiny, rice grain sized pieces, and stir into rice and coconut milk mix. Smash the thick end of the lemongrass stalk, and submerge all except 2cm.

Set Fuzzy Logic rice cooker onto fast or quick mode.

When rice cooker goes to keep warm mode, remove lemongrass stalk and serve.

Works great with grilled lamb cutlets marinades in green curry paste.

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Our recipe for wellbeing Vegetarian

Quinoa Rice Paper Rolls with Cashew Dipping Sauce

Serves 8 to 10

Ingredients Method

For Quinoa

1 cup red or white quinoa, thoroughly rinsed

1 tbsp. light soy sauce (gluten free)

½ lime, juiced

1 tbsp. olive oil (for toasting quinoa)

Fillings

10 rice paper roll sheets

1 cup julienned cucumber, carrot and red capsicum

1 cup fresh coriander leaves and mint leaves

Cashew dipping sauce

½ cup cashew butter, unsalted

2 tbsp. light soy sauce

¾ tsp. chopped fresh chillies

(optional, deseeded for less spice)

½ tsp. minced garlic

2 tbsp. agave juice

½ lime, juiced

1 tbsp. hot water, as needed to thin sauce

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Start by preparing Quinoa. Heat a small saucepan over medium heat. Once hot, add 1 tablespoon of olive oil and add quinoa and quickly toast for 2-3 minutes.

Then, add 2 cups of water, bring to low boil, then reduce heat to low and cover.

Cook for 15-20 minutes, or until all liquid is absorbed and it’s light and fluffy in texture.

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.

Add 1 tablespoon of light soy sauce and ½ lime juice. Coat quinoa and set aside.

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.

Transfer the rice paper to a damp cutting board, until flat and smooth.

Visually divide the rice paper into 3 sections and add a generous spoonful of quinoa to the bottom part of wrapper and add a layer of julienned carrot, julienned cucumber, julienned capsicum, coriander and mint leaves on top. Gently fold over once, tuck in edges, and continue rolling until seam is sealed.

Place seam side down on a serving platter and cover with a damp towel to keep fresh.

Repeat process until all fillings are used up, about 8-10 rolls in total.

Serve with cashew dipping sauce.

Tofu Steak with Enoki Mushrooms

Sakiko Kaku

Ingredients Method

450g tofu

Corn flour

100g enoki mushrooms

Green onion slices

1 tbsp. grated ginger

1-2 tbsp. soy sauce

2-3 tbsp. rice brain oil

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2

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6

Remove the moisture in the tofu by wrapping it in kitchen paper and placing it in the microwave for 1 minute.

Slice the tofu 2cm slices and cover it with corn flour.

Using a hot pan with rice bran oil, cook the tofu on both sides until golden.

On the side, caramelise the enoki mushrooms.

Place tofu on a plate and gently place the enoki mushrooms on top.

Sprinkle green onions and ginger on top.

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Vegetarian

Sweet Potato Goodie

Kelly Laurie

Serves 4

Ingredients

4 small sweet potatoes (about

200g-250g each)

2 tsp. olive oil

1 small onion, finely chopped

1 garlic clove, crushed

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)

Method

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6

Preheat oven to 180 degrees.

Line a large baking tray with baking paper. Scrub sweet potatoes and pat dry with paper towel; prick all over with a fork. Place potatoes on prepared tray; bake for

40-45 minutes, turning after approx. 20 minutes, or until soft when pierced with a skewer. Leave cooked potatoes to cool for about 10 minutes.

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.

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.

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.

Serve stuffed sweet potatoes with the steamed green veggies. Then, of course, dig in and enjoy!

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Gluten Free Zucchini ‘Spaguetti’ with Tomato & Feta

Georgie Macquire

Ingredients Method

500g cherry truss tomatoes

60ml olive oil

¼ cup fresh oregano leaves

200g piece feta, sliced into 4 lengthways

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

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Preheat oven to 200 degrees. Line two oven trays with baking paper.

Place tomatoes on one tray, drizzle with 1 tablespoon of the oil. Sprinkle with

2 tablespoons of the oregano leaves. Bake for 20 minutes or until golden and blistered.

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.

Using a julienne peeler or spiraliser, cut zucchini into ‘spaghetti’; place in a large bowl.

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.

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

250g baby spinach leaves

2 tsp. olive oil

1 garlic clove crushed

250g zucchini coarsely grated

1 tsp. finely grated lemon rind

4 eggs

4 egg whites

100g reduced fat fresh ricotta

2 tbsp. finely grated parmesan

¼ cup chopped fresh chives

100g roasted peeled red capsicum finely chopped

Method

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Preheat the oven to 180 degrees. Grease and line a 20cm round cake tin.

Place the spinach in a heatproof bowl. Cover with boiling water. Stand for

30 seconds. Refresh under cold water. Drain squeezing out the excess liquid.

Coarsely chop.

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.

Whisk the eggs, egg whites, ricotta and parmesan in a bowl. Stir in the zucchini mixture, spinach and two thirds of the chives. Pour into the cake tin. Bake for 20-30 minutes or until set.

Combine the capsicum and remaining chives in a bowl and serve with the frittata.

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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Our recipe for wellbeing Vegetarian

Raw Vegan Tamari Zoodles

Linda Pozzi

Serves 2

Ingredients

1 medium zucchini

½ carrot

5-6 cherry tomatoes

Fresh coriander

Sesame seeds

1 ½ tbsp. sesame oil

¾ tbsp. tamari

½ lemon (juiced)

½ tbsp. honey

Method

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5

Create the zucchini noodles using a grater or spiraliser. Sprinkle with sea salt and set aside to drain.

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.

Mix well with a whisk or fork.

Squeeze excess water out of zucchini noodles and place into the bowl of dressing.

Mix it up lightly with tongs.

Add in the rest of the vegetables and mix well. Serve and garnish with sesame seeds and coriander.

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 or 2 cloves of garlic

2 tbsp. olive oil

1 tsp. chilli flakes

Salt to taste

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 then simmer till water burns. Lastly, add salt to taste and serve.

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

9 sheets filo pastry

Sesame seeds for sprinkling

2 large carrots grated

1 stick celery chopped

½ capsicum (any colour or mixed)

3 spring onions chopped

½ cup frozen peas

2 tbsp. chopped parsley

200g tub cottage cheese

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In a frypan sauté carrots, celery and capsicum in a small amount of oil for 3 minutes. Add spring onions, peas and parsley and sauté a couple of minutes.

Remove from heat and allow to cool.

When cool, add tub of cottage cheese, stir through with salt and pepper if desired.

Melt butter and brush over each sheet of filo pastry. Spread vegetable filling along long side of pastry then roll up tucking in ends.

Place on a large oven tray and brush top of roll with remaining melted butter and sprinkle with sesame seeds.

Bake in a moderate oven at 180 degrees for approx. 30 minutes.

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Our recipe for wellbeing

Raw Pad Thai

Irene Giapitzakis

This salad is delicious!

Ingredients

Salad

2 zucchini, preferably spiralised into spaghetti

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

Method

1

2

Place all sauce ingredients in blender and blend until smooth.

Massage sauce into salad ingredients until thoroughly coated. Enjoy!

Vegetarian

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Our recipe for wellbeing Vegetarian

Roast Vegetable Pasta

Jo Kirchener

Ingredients Method

1 large zucchini

1 large red capsicum

1 large green capsicum

1 large sweet potato

4 dry cups spiral past

Shaved parmesan

Herbs of your choice, I use mixed dry Italian blend

Spray oil

½ cup good olive oil

⅓ cup balsamic vinegar

Fresh ground salt and pepper

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Line flat baking tray with non-stick bake paper.

Chop all vegetables into equal bite size pieces, toss on tray and spray lightly with oil.

Cook in oven at 180 degrees till golden, approximately 20 minutes.

Prepare a large pan of salted water to simmer. Shake herbs, olive oil and balsamic in a container.

Bring water to full boil, add pasta and cook for around 11 minutes or until al dente.

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.

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

Roma tomatoes

Red bell pepper

Mozzarella

Slices of whole wheat baguette

Method

1

2

3

Toast slices of whole wheat baguette.

Add tomatoes on top. Roma tomatoes are firm and succulent and will add a touch of sweetness.

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

2 onions, diced

4 small waxy potatoes, sliced

Pinch of salt

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2

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6

Cook potatoes and onions in a large covered frying pan with a splash of olive oil until soft. Do not stir to avoid breaking.

Whisk eggs in a mixing bowl.

Once potatoes are cooked, strain. Add to egg mix.

In large frying pan on high heat add mixture and cook until seared around the edge.

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.

Perfect with a little bit of mayonnaise.

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The Ratatouille

Geraldine Robert

Serves 6

Ingredients

3 eggplants

5 zucchini

1 clove of garlic

Thyme

500g of chopped tomatoes

1 onion

Olive oil

Salt and pepper

Basil

1 lemon zest and juice

Method

3

4

1

2

5

6

Fry eggplants and garlic with olive oil.

Fry zucchini and onion with olive oil.

Fry tomatoes and thyme with olive oil.

Put everything in a big pot with the lemon zest and juice.

Cook really slowly for about ½ hour to an hour until it’s thick enough.

Serve on a plate with some couscous and decorate with fresh basil.

Vegetarian

Feta & Zucchini Patties

Julie-Anne Hunt

Ingredients Method

2 eggs

½ cup self-raising flour

2 tbsp. buttermilk

3 zucchini (grated)

100g feta crumbled

1 red onion sliced thinly

1 tbsp. thyme

1 clove crushed garlic

Salt & pepper to taste

½ cup vegetable oil

Lemon wedges

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Combine egg, flour and milk in a bowl add the zucchini, feta, onion, thyme and garlic stir all to combine.

Add salt and pepper to taste.

Heat oil in frying pan. Place a tablespoon of mixture in pan and flatten lightly with an egg flip. Fry for around 2-4 minutes or until golden brown.

Drain on a plate with paper towel.

Serve with lemon wedges.

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Our recipe for wellbeing 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

2 red capsicums

2 zucchini

1 large eggplant

3 tomatoes

250gm haloumi

10 Kalamata olives chopped finely

2 tbsp. balsamic vinegar

2 tbsp. olive oil

Salt & pepper

Dried Italian herb mix

Basil leaves to garnish

Method

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6

Halve and deseed capsicums. Place on tray cut side down and grill until skin is blackened and flesh is soft. Remove from tray and place in plastic bag until cool enough to handle.

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.

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.

Place the vegetables and haloumi on a baking tray (you may need two trays or grill in batches) and brush lightly with olive oil and sprinkle with dried Italian herbs and salt and pepper. Grill until golden and tomatoes are soft. Turn once and grill on the other side.

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.

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

2 cloves of garlic

Olive oil

Sea salt and freshly ground black pepper

1 lemon

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2

3

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5

Preheat your largest frying pan or wok until hot.

Wash and drain the spinach. Peel and finely slice the garlic.

Tilt the pan and add a lug of olive oil, immediately followed by the garlic. Shake the pan around so the garlic cooks evenly.

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.

Squeeze over the lemon juice and serve immediately.

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Eggplant Involtini

Natalie James

Ingredients Method

1 eggplant, sliced

250g ricotta cheese

125g parmesan cheese, grated

½ can of chopped tomatoes

Olive oil spray

1

2

3

Lightly grill all eggplant with some olive oil spray in a sandwich press in stages. Mix ricotta and parmesan together.

Place ½ tablespoon on each piece of eggplant and roll.

Place in a lightly greased oven proof dish and pour over chopped tomatoes. Place 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

100g pine nuts

1 lime, juiced

1 red chilli

500g frozen peas

3 zucchini, sliced

3 garlic cloves, crushed

Olive oil

Salt & pepper to taste

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3

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Cook the quinoa in a pan with double the amount of water and bring to boil for around 15-20 minutes until your quinoa is cooked and there is no water left in the pan.

Place your peas in a bowl with some freshly boiled water to defrost for 5 minutes.

Lightly toast the pine nuts in a frying pan and put to one side in a bowl.

Place peas, juice of 1 lime and 1 chilli in a food processor and whizz until pureed.

In the same pan you toasted your nuts in, add a glug of olive oil and your sliced zucchini.

Once the zucchini begins to brown, add the crushed garlic and cook on a medium heat for 2-3 minutes.

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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Our recipe for wellbeing Vegetarian

Vegetable Risotto

Krysten Garbellini

Ingredients Method

500g asparagus

1 broccoli stem

2 medium zucchini

1 tbsp. coconut oil

6 spring onions, finely sliced

½ tsp. nutmeg

¼ cup vegetable stock

Finely grated zest and juice of 1 lemon

⅓ cup sunflower seeds

Large handful flat leaf parsley, chopped

Sea salt and white pepper

50g goats milk feta, crumbled

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6

Chop or process the asparagus, broccoli stem and zucchini into the size of rice grains.

Heat the coconut oil over a medium heat and fry the spring onions until soft.

Add the vegetable ‘rice’ and cook for 1 minute until heated through. Add the nutmeg and stir through.

Add the vegetable stock and continuously stir until all liquid has evaporated.

Remove from the heat and stir though the lemon zest and juice, parsley and sunflower seeds.

Season with salt and pepper and serve with feta crumbled over.

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Our recipe for wellbeing Vegetarian

Beetroot and Zucchini Patties

Grace Young

Serves 8

Ingredients

2-3 tbsp. olive oil

1 red onion, finely chopped

2 cloves garlic, crushed

1 raw beetroot, grated

2 zucchini, grated

1 large carrot, grated

100g (about 4 slices) wholemeal bread, crusts removed

1 x 400g tin of chickpeas, drained and rinsed

3 tbsp. roughly chopped flat-leaf parsley

Salt and pepper

Method

1

2

3

4

Heat 1 tablespoon of oil in a large frying pan over medium heat; add the onion and 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.

Place the bread, chickpeas, peanut butter and egg yolk in a food processor and pulse to combine. Transfer the mixture to a bowl and stir through the vegetable mixture and parsley. Season generously with salt and pepper.

Form the mixture into eight patties and chill for about 30 minutes (or up to 24 hours).

When you’re ready, cook the finished patties in a large frying pan, with a little oil, under cooked through.

Pumpkin & Spinach Fritatta

Denise Williams

Ingredients Method

350g pumpkin, peeled and cut into small chunks

1 onion, peeled and finely chopped

1 clove garlic, peeled and finely chopped

225g baby spinach

8 eggs, beaten

½ tsp. ground nutmeg

½ tsp. salt

½ tsp. pepper

3 tbsp. olive oil

1

2

3

4

5

6

Heat the olive oil over a medium heat in a large frying pan.

Add the pumpkin and onion and sauté for 5 minutes until golden in colour.

Cover the pan and cook over a low heat for a further 5 minutes until the pumpkin is tender.

Add the garlic and spinach, seasoning and stir. Cover and cook for 2 minutes for the spinach to wilt.

Remove the cover, add the beaten eggs and cook over a low heat until the eggs are starting to set.

Place the pan under a hot grill and cook until the eggs are set and the frittata is golden.

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Our recipe for wellbeing

Spicy Toasties

Simone Letat

Healthy and hearty and cheap!

Ingredients

2 cups green/brown lentils

2 cups hot water

1 tin of tomatoes

1 tbsp. olive oil

1 medium onion coarsely chopped

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

Vegetarian

Method

1

2

3

4

5

6

7

8

Soak lentils overnight then drain.

Put soaked lentils in 2 cups of water in a medium sized saucepan with tomatoes and garam masala.

Bring to the boil. Reduce heat and simmer water.

In a small frying pan, add oil and fry onions, ginger and garlic. Fry till soft and then add spices, taking care not to burn by stirring. Once fragrant, cooked and combined mix into the lentil mix. Stir through.

Once cooled divide into freezer and microwave friendly containers. Freeze in 1 cup portions.

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.

Pack your mix between 2 slices of sourdough bread and 1/4 avocado.

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

¼ cup linseed, sunflower & almond meal (LSA)

¼ tsp. sea salt

¼ cup coconut flour

2 tsp. baking powder

4 large eggs, separated

¼ cup coconut oil

2 tbsp. apple cider vinegar (ACV)

1 zucchini, grated

1

2

3

4

5

Preheat oven to 180 degrees.

Blend almond flour, LSA and salt in a large bowl. Sift in the coconut flour and baking powder.

Separate eggs and whisk whites well. Add to the bowl with separately whisked yolks.

Add the melted oil and ACV and mix thoroughly.

Stir through zucchini and scoop into a greased bread tin and bake for

30 minutes. Cool, slice and enjoy!

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Our recipe for wellbeing

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

1 medium sweet potato, grated

1 medium zucchini, grated

1 medium red onion, grated

½ cup cheddar cheese, grated

100g feta, crumbled

⅓ cup spelt or wholemeal flour

4 free range eggs

Method

1

2

Combine all ingredients and spoon into mini muffin trays.

Bake at 180 degrees for 15 minutes.

Tip:

Use silicon trays to prevent muffins sticking.

Vegetarian

Baked Eggplant with Tomato and Mozzarella

Dora Cassiani & Francesca Panunzio

Serves 6

Ingredients

6 large eggplants, cut in half lengthways, leaving steams attached

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

Method

1

2

3

4

5

Preheat the oven to moderate 180 degrees.

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.

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.

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.

Serve with your favourite green salad and some wholemeal sourdough rolls for the table.

105

Snacks

106

Our recipe for wellbeing Snacks

Sweet Potato Rosti Stacks

Kylie Robertson

Ingredients Method

3 small sweet potatoes

3 carrots

1 large zucchini

3 eggs

½ cup almond meal

Seasoning

Turmeric, paprika, cajun seasoning, salt, pepper (to your liking)

Runner up

1

2

3

Peel and grate root veggies and zucchini, in a large bowl mix in egg and almond meal to bind. Add seasoning to your liking.

Use a spoon to form small pancake size stacks (balls) and fry at a medium to high heat in good quality olive oil.

Press down the balls in the pan to flatten and cook until golden and crispy. Serve with salsa/sour cream.

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

200g quinoa

2 large eggs plus 1 egg yolk, beaten

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)

Thick Greek yoghurt (I use Black

Swan Lactose free)

Small head of butter or cos lettuce, leaves separated

2 limes, halved

Method

1

2

3

4

5

6

7

8

Place the quinoa and 375ml water in a small saucepan.

Cover and bring to the boil over high heat, reduce the heat to low and simmer gently for 12 minutes or until the water has been absorbed and the quinoa is tender.

Tip onto a large plate or tray and allow to cool (you will need 2 ½ cups cooked)

Combine the quinoa, beaten egg and a pinch of sea salt in a bowl.

Stir in the parsley, mint, spring onion, feta, garlic, cumin and zest. Add the flour and stir to combine.

Form into patties using a heaped tablespoon of the mixture (or make bigger and adjust cooking time).

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.

I like to serve with a fresh juicy fruit or vegetable such as; peach, nectarine, mango, orange or tomato.

107

Our recipe for wellbeing Snacks

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

2 tbsp. cacao powder

1 tbsp. natural peanut butter

1 cup shredded coconut

1 scoop of your choice of chocolate protein powder

½ cup oats

Method

1

2

3

Combine cacao powder, natural peanut butter, protein powder and oats in a food processor and process to combine. Add a little water if mixture seems too dry and this will help to combine.

Scoop out a tablespoon of mixture at a time and roll to form balls. Then roll each ball in the shredded coconut.

Eat and enjoy!

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

2 eggs

3 tbsp. of organic honey

1 tsp. bicarb soda

1 tsp. cinnamon

2 mashed bananas

1 tsp. organic vanilla essence

3

4

1

2

5

Pre heat oven to 180 degrees and line a loaf tin with baking paper.

Mash bananas and mix with eggs, vanilla essence and honey.

Stir in Almond meal and bicarb soda.

Pop in the oven for 40 minutes.

Take out and enjoy all week!

Cu-T-Cups

Sari Bryant

Ingredients

1 cucumber, thick slices (2-3cm thick)

½ cup grated cheese

½ cup grated carrot

Lemon juice (optional)

Method

1

2

3

Using a spoon, scoop out one side of cucumber.

Combine cheese and carrot and lightly pack into cucumber (cups).

Add a few drops of lemon juice if desired.

108

Our recipe for wellbeing

Bliss Balls

Emily Gleeson

This recipe is gluten & dairy free!

Ingredients

200g raw nuts (I personally prefer almonds, cashews and walnuts)

400g pitted dates

¼ cup raw cacao powder

1 tbsp. organic coconut oil

¼ cup shredded coconut

Snacks

Method

2

3

4

1 Blitz ingredients together in a food processor (Or you could use David Jones

Vitamix). Blitz until fine crumbs and looks like a dough mixture.

Roll ingredients into ball shape.

Cover with shredded coconut.

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.

109

Our recipe for wellbeing Snacks

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

½ cup desiccated coconut

4 tbsp. coconut milk

2 tbsp. coconut butter

½ tsp. vanilla extract

1-2 tbsp. Natvia raw

Chocolate coating

½ cup raw cacao powder

½ cup extra virgin cold pressed coconut oil (melted)

3 tbsp. Natvia

Method

8

9

6

7

4

5

2

3

1

10

11

12

Combine your ingredients for the filling, except the shredded coconut, in a high speed blender or food processor. Blend until liquid and smooth.

Transfer mixture into a bowl and stir in your shredded coconut.

Pour mixture into a baking dish lined with baking paper.

Press down firmly with the back of a spoon.

Make it as thick as you like, I prefer about 1-2cm thick.

Place in the fridge and let it chill for 30 minutes-1 hour.

Remove from fridge and cut into 20 small rectangles.

Whisk together all your ingredients for the chocolate coating, and pour into a cup.

Dip each piece of coconut bar into the chocolate and place on a piece of baking paper.

Repeat with remaining bars.

Let bars set for 15-30 minutes in the fridge.

Serve immediately or store in the fridge.

Raw (Protein) Cookie Dough

Kylie Robertson

Ingredients Method

1 can of chickpeas

½ cup natural peanut butter

2 tbsp. agave syrup

1 tbsp. maple syrup

1 tsp vanilla (paste, extract etc.)

1

2

Blitz in a food processor until combined (scrape down sides)

Stir in ½ cup dark chocolate/carob chips

Homemade Banana & Walnut Bread

Yasmin Campbell

Ingredients Method

2-3 over ripe bananas

2 cups almond meal

½ cups chia seeds

3 eggs

¼ cups almond milk

¼ cups walnuts

2 tbsp. raw honey

2 tbsp. cinnamon

1

2

3

Mash bananas and mix with eggs milk, honey, cinnamon and then mix in dry ingredients.

Bake for 45 minutes-1 hour on 160 degrees.

Then it’s ready to eat!

110

Our recipe for wellbeing

Health Loaf

Stephanie Calyk

Ingredients

6 dried apricots (chopped)

1 cup orange juice

400g mixed dried fruit

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

Method

1

2

3

Mix all ingredients together.

Sprinkle pumpkin seeds on top.

Cook for 1 hour at 180 degrees.

Snacks

Apricot & Almond Bliss Balls

Kylie Robertson

Ingredients Method

1 ½ cups dried apricots

1 ½ cups almonds

1 ½ cups shredded coconut

½ cup rice malt syrup

¼ cup chia seeds

1 Blitz all ingredients in a food processor until consistency of the mixture is good enough to roll into balls (add more syrup if too dry).

Optional: roll balls in desiccated coconut

Healthy Muesli Cookies

Kerri Pownceby

Ingredients Method

1 cup wholemeal muesli

¼ cup chopped apricots

300g melted butter

1 egg

¼ tsp. cinnamon

1 cup apple sauce

½ cup sultanas

¼ cup chopped almonds

1 mashed banana

1

2

3

4

Place all ingredients in mixing bowl. Mix well.

Scoop out mixture with a spoon and roll into ball, then flatten down into cookie shapes and place on baking paper.

Bake in oven at 200 degrees, for approx. 20 minutes or until golden brown.

Then they are ready to eat - Yummy and low in calories!

111

Our recipe for wellbeing Snacks

Banana Bread Topped with Walnuts

Natalie Simpson

Ingredients Method

60g butter or margarine

¼ cup brown sugar

2 eggs

1 cup mashed banana

1 tsp. vanilla

½ cup low-fat milk

1 cup wholemeal self-raising flour

1 cup white self-raising flour

1 tsp. bicarb soda

⅓ cup chopped walnuts

1

2

3

Cream butter or margarine and sugar until well mixed. Add eggs, banana, vanilla and milk.

Sift together flours and bicarb soda. Add to banana mixture and mix lightly. Add nuts.

Spoon mixture into paper-lined 14 x 21cm loaf pan. Bake in a moderate oven at

180 degrees for 50 minutes or until a wooden skewer inserted into loaf comes out clean. Remove and cool before serving.

112

Our recipe for wellbeing Snacks

Paleo Banana Bread

Sam Khan Waheed

Ingredients Method

1 cup buckwheat flour

1 cup almond meal

4-5 tbsp. honey

2-3 mashed banana

1/3 cup grated coconut

4 tbsp. coconut oil

1 tbsp. cinnamon

1/3 cup mixed pumpkin and sunflower seeds

1-2 tbs. almond milk

1 tsp. baking powder

Pinch of salt

1

2

3

4

5

6

Preheat the oven to 180º

Combine the banana, eggs and buckwheat flour in a bowl then add almond meal, cinnamon and seeds (leaving a few to sprinkle over the finished product) along with baking powder, honey and salt. Mix well

Add a little almond milk, if the mix is too dry

Line a loaf baking tin with paper and/or grease with coconut oil. Sprinkle on the remaining seeds and coconut

Pour in the batter and then cook in your preheated oven for 40-45 minutes, or until crispy, golden brown on top

Remove from the oven and flip out onto a cooling rack. Allow to cool for at least 10 minutes, then slice and serve

Banana Bread

Pamela Young-Scott

Ingredients

4 cups wholemeal self-raising flour

2 tsp. baking powder

1 cup brown sugar

3 over-ripe bananas, peeled

150g (5 oz.) butter, melted

375ml skim milk

2 tsp. (10ml) vanilla essence

Method

1

2

3

4

5

Preheat oven to 180 degrees. Line two loaf pans (7.5 x 8.5 x15.cm) base measurement, with non-stick baking paper.

Combine the oats, flour, baking powder and sugar in a large bowl.

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).

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.

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.

113

Our recipe for wellbeing Snacks

Mocha Protein Balls

Abbey Vawdrey

Ingredients Method

½ cup almonds processed or almond meal

1 cup oats

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)

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

1

2

3

4

Mix all ingredients except the honey/maple syrup/golden syrup/milk and coconut in a bowl.

Add honey/maple syrup/golden syrup/milk until it binds into a paste and make small balls.

Roll balls in coconut (optional).

Refrigerate or freeze.

Oaty, Nutty Cookie

Suzanne Reed

Ingredients Method

1 cup oats

½ cup shredded or desiccated coconut

½ cup almond meal

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)

½ tsp. vanilla paste

*Optional: add ½ cup sultanas or dried cranberries

1

2

3

4

5

6

Preheat oven to 150 degrees.

Place oats, coconut and seed mix in a blender or food processor, blitz until a sandy consistency.

Add this mixture to a bowl, add all the other ingredients, mix until well combined and holding together.

Prepare a flat tray with non-stick baking paper.

Roll tablespoon sized scoops of the mixture into balls, then flatten before placing on tray

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 biscuit in melted chocolate. Place dipped biscuits in fridge for 30 minutes to set chocolate.

114

Our recipe for wellbeing Snacks

Arroz con Leche

Sonia Veloso

Ingredients Method

9 cups full cream milk

1 cup rice

2 cinnamon sticks

1

2

3

Pour the milk in a large saucepan with cinnamon sticks, boil for 10 minutes.

Add the rice and stir constantly for about 90 minutes over medium heat. Remove the cinnamon and remove from heat.

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

2 cups wholemeal self-raising flour

1 tsp. baking powder

2 tsp. cinnamon

1 cup quick-cooking oats

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

Method

1

2

3

Sift flour, baking powder and cinnamon, stirring. Add oats.

In a blender, combine honey, eggs, milk, lemon juice, carrot and apple. Pour over dry ingredients and mix lightly.

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.

Date & Apple Loaf

Natalie Simpson

Ingredients Method

1 cup dates, pitted

¼ cup honey

1 tsp. bicarb soda

1 cup apple juice

1 cup grated apple

½ cup pecans or walnuts

1½ cups wholemeal self-raising flour

1

2

3

In a saucepan, place dates, honey, bicarb soda and apple juice. Bring to a boil, then reduce to simmer for 2 minutes, cover and leave to cool.

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.

Remove and cool.

115

Our recipe for wellbeing Snacks

Apricot Energy Balls

Fiona Clark

Ingredients Method

1 cup almonds

¾ cup dried apricots

½ cup dried cranberries

10 medjool dates, pitted

Zest of one lemon

Desiccated coconut (for rolling)

1

2

Place all ingredients, except the coconut, into a food processor until a dough consistency is achieved.

Roll one tsp. into a ball and roll through the coconut. Repeat until mixture is used up. Refrigerate and enjoy!

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

5 dates, finely chopped

1 ⅓ cups self-raising flour

2 eggs

200 ml milk

1

2

In a large bowl, mash bananas. Add the dates, eggs, flour and milk. Mix until combined.

Drop a tablespoon of batter into the pan. When edges start to bubble turn them over and cook on other side till golden brown.

Bliss Balls

Jacki Hodge

Ingredients

Peanut butter balls

15 dates

Handful of almonds (around ½ cup)

2 tbsp. peanut butter

1 table spoon of cacao powder

2 tbsp. water

Cacao powder and coconut balls

15 dates

Handful walnuts (around ½ cup)

Handful cashews (around ½ cup)

2 ½ tbsp. cacao powder

2 tbsp. water

3 tbsp. desiccated coconut

Method

1

2

3

For both variations, put all dates and nuts (except coconut) in the blender or food processor till they form almost a powdery dough.

Add in the other ingredients (water, peanut butter, cacao powder) and blend until a sticky dough is formed.

Then for the peanut butter just roll into balls about bite size and place in the fridge.

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.

116

Our recipe for wellbeing Snacks

Chocolate, Peanut & Raspberry Protein Slice

Linda Pozzi

Ingredients Method

½ cup rolled oats

¼ cup cocoa powder

2 scoops (60g) chocolate or vanilla protein powder

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

¼ cup dry roasted peanuts

½ cup frozen raspberries

1

2

3

4

5

6

7

Preheat oven to 180 degrees.

Blend oats in a food processor until it achieves the consistency of flour, tip into a bowl and sift in cocoa, then stir in protein powder and sugar.

Whisk together peanut butter, eggs, apple puree and milk until combined and then gently stir into dry ingredients.

Spread mixture into a medium-size slice tin lined with baking paper.

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.

Cool in tin for 5 minutes before lifting onto a wire rack to cool completely.

Cut into 16 bars and refrigerate until required.

Healthy Coconut Balls

Nella Granata

Makes 32

Ingredients

1 cup raw almonds

400g medjool dates, seeded

2 cups natural cashews

⅔ cup Sanitarium Unsweetened

Coconut Milk

½ cup desiccated coconut

1 tsp. vanilla

⅓ cup sesame seeds

⅓ cup black chia seeds

Method

1

2

3

4

5

Place almond in food processor and process until roughly chopped. Remove and place in a medium bowl.

Place dates, cashews, coconut milk, coconut and vanilla in a food process and process until mixture comes together.

Transfer to bowl with almonds and mix well.

Form mixture into balls and roll in combined sesame seeds and chia seeds.

Place in fridge to become firm.

Raw Chocolate Health Bar

Christine Rollas

Ingredients Method

½ cup chopped almonds

½ cup chopped dates

¼ r cup rolled oats

1 tbsp. organic peanut butter

1 tbsp. organic raw cacao powder

1 tbsp. honey

1 tbsp. coconut oil

1

2

Add all the ingredients in a bowl and mix thoroughly until all the ingredients combine to create a sticky mixture (add more oats if it is too wet or more coconut oil if too dry).

Empty the mixture into a tray or container, and push down with a spoon, then pop in the fridge. Leave overnight and cut into rectangular or square pieces and enjoy.

Simple!

117

Our recipe for wellbeing

Strawberry Balls

Olivia Hughes

Best sugar hit while at work!

Ingredients

200g strawberries

1 cup desiccated coconut

¾ rolled oats

3 tbsp. chia seeds

2 tbsp. coconut oil

2 tbsp. acai powder

And extra coconut to roll in

Method

1

2

Blend everything together until thoroughly combined.

Roll it into small balls and through the coconut for presentation.

Snacks

Chewy Weet-Bix Bars

Christine Core

It’s great for school and work lunch boxes.

Ingredients Method

¾ cup castor sugar

1 cup plain flour

1 tsp. baking powder

½ cup desiccated coconut

1 cup sultanas

5 Weet-Bix, crushed

1 egg, lightly beaten

125g butter, melted

1 tbsp. honey

1

2

3

4

Line 20cm x 30cm baking tray with baking paper.

Combine sugar, sifted flour, baking powder, coconut, sultanas and Weet-Bix in large bowl.

Stir in combined egg, butter and honey; mix well. Press mixture in prepared tray.

Bake in the oven at 180 degrees for about 30 minutes or until lightly browned and cool in tray before cutting.

Muesli Power Bars

Christine Spiteri

Ingredients Method

3 cups (350g) natural bircher muesli or oats

½ cup (50g) LSA – (ground linseed

+ almonds + sunflower seeds)

1 cup choice of dried apricots, dates or cranberries

3 organic eggs

1 tsp. vanilla extract

½ tsp. ground cinnamon

¼ cup (60ml) olive oil or macadamia nut oil

¼ cup (60ml) honey

1

2

3

4

5

Preheat oven to 160 degrees fan forced.

Combine muesli, LSA, eggs, vanilla, cinnamon, olive oil and honey and choice of dried fruit in one large bowl until mixed through.

Spoon into a baking tin lined with baking paper.

Bake for 25 to 30 minutes until golden.

Cool and then cut into 16 pieces.

118

Our recipe for wellbeing Snacks

Cacao, Fruit and Nut Bars

Kelsey Budge

Ingredients Method

⅓ cup white chia seeds

½ cup sultanas

½ cup shredded coconut

125g dried apples

1 cup walnuts

½ cup rolled oats

¼ cup cacao powder

⅓ cup pumpkin seeds

125g medjool dates (pitted)

¼ cup coconut oil melted

2 tbsp. maple syrup

1

2

3

4

Soak 1 tablespoon of chia seeds in a small bowl with 2 tablespoons of water. Set aside for 5 minutes until thickened. Meanwhile, line an 18 x 25cm slice pan with baking paper.

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.

Add dates to processor with soaked chia seeds, coconut oil and maple syrup until it forms a paste. Add half the walnut mixture to the processor and combine.

Transfer to the bowl with remaining mixture and stir.

Press mixture evenly into pan and top with extra shredded coconut. Refrigerate for at least 2 hours until firm. Cut into bars to serve.

119

Our recipe for wellbeing Snacks

Coconut, Oat and Chia Muesli Bars

Lisa Conway

Makes 14 bars

Ingredients Method

Wet

⅓ cup (80ml) coconut oil

⅔ cup (240g) honey

¼ cup (45g) brown sugar

Dry

2 cups (180g) rolled oats

1 cup (75g) shredded coconut

1 cup (160g) natural almonds, chopped

¼ cup (45g) chia seeds

½ cup (75g) pitted dried dates, finely chopped

½ tsp. ground cinnamon

7

8

5

6

3

4

1

2

Preheat oven to 180 degrees.

Mix wet ingredients in small saucepan over low heat and cook, stirring, for

3-4 minutes or until melted and combined.

Pour into a large bowl and add dry ingredients. Mix until combined well.

Spoon mixture into lightly greased 20cmx 30cm slice tin tray lined with baking paper.

Flatten the mixture with the back of a spoon.

Bake for 25 minutes or until golden brown.

Set aside to cool.

Lift slice out of tin and cut into bars to serve.

This Recipe is easily altered. I put all kinds of different dried fruit 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

100g millet flakes

75g whole, skin-on almonds.

175g unsulphured dried apricots

200g pitted dates, chopped

100g dried apples for mid-morning

50g raisins

2 dried figs, tough stem ends snipped off

Freshly grated nutmeg (optional)

¼-½ tsp. ground cinnamon

(optional)

Finely grated zest of 1 orange and juice of about ½ the fruit

Method

1

2

3

4

5

Line a 19-20cm square tin or dish with cling film or baking parchment.

Put all the ingredients, except the orange juice, into the bowl of a food processor.

Pulse until well chopped and combined, stopping once or twice to scrape down the sides so the blades can process all the ingredients.

Slowly add the orange juice, pulsing the mixture until it comes together into a very stiff, chunky paste.

Press the mixture firmly into the prepared dish in an even layer, smoothing over the top.

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.

120

Our recipe for wellbeing Snacks

Lemon and Coconut Slice

Holly Curtis

Ingredients Method

Biscuit base

½ cup rolled oats

¾ cup unsweetened shredded coconut

½ cup raw pecans

¼ cup buckwheat oats

1 tbsp. linseeds (or any other seeds)

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

½ cup raw cashews

⅓ cup unsweetened shredded coconut

⅓ cup and 2 tbsp. coconut cream

1½ tbsp. pure maple syrup

Juice of 1 lemon

Zest of ½–1 lemon (depending on how lemony you like it)

1

2

3

4

5

Line a slice tray with baking paper. Please note, the quantities above yield enough 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.

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 and blitz again (I like my oats a little chunky, but you can blend for longer to make a fine crumb). Add the oil and maple syrup and process until it all comes together 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.

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.

Remove the base from the freezer and top with the lemon cream, using the back of a dessert spoon to smooth. Top with extra shredded coconut and allow to set in the fridge for an hour or so.

Once set, cut into 4 large bars or 8 squares. I would say one square is a good sized portion for a snack.

Healthy Protein Balls

Taylor McNamara

Ingredients Method

2 cups roasted almonds

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

1

2

3

4

Add nuts to a blender or food processor and blend till nuts are finely chopped.

Then put nuts aside.

Add dates the blender first and blend for approx. 30 seconds then add the rest of the ingredients.

Once all other ingredients are mixed together add the blended nuts and blend till everything is mixed well together.

Use hands to mix balls about a tablespoon large and let set in the fridge for an hour.

121

Sweets

122

Our recipe for wellbeing Sweets

One Bowl Blueberry Muffin

Isabella Sheman

Ingredients Method

2½ cups self-raising flour sifted

1 tsp. baking powder

1 cup caster (superfine) sugar

½ cup vegetable oil

1 egg

½ cup milk

1 tsp. vanilla extract

300g fresh or frozen blueberries

Granulated sugar, for sprinkling

1

2

3

4

Preheat oven to 180 degrees.

Place the flour, baking powder and sugar in a bowl. Make a well in the centre and place the oil, egg, milk and vanilla. Break the yolk from the egg, and then combine the ingredients together. Add the blueberries and mix to combine.

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.

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

150g of organic cashew nuts

3 tbsp. of organic coconut oil

Sweetener of your choice: brown sugar/coconut sugar/agave syrup

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

Juice from one lime

1

2

3

4

Pulse the cashews in a blender, until a fine powder is formed. Add coconut oil and the sweetener of your choice. Mix together until a firm dough is created.

Use your hands to add the mixture to the bottom of the tart pan. Press evenly into the pan and place in the refrigerator while preparing the filling (for at least 1 hour).

Mix all the other ingredients together and scoop them into the chilled tart crust.

Smooth the top with a spatula. Place tart in the freezer until frozen solid (at least

4 hours).

Let thaw for 20 minutes before serving. Top with coconut (just lightly fried on a pan) and lime wedges.

Healthy Fruit Cake

Sharon Beggs

Ingredients Method

500g mixed dried fruit

1 cup apricot nectar

1 tsp. mixed spice

1 tsp. bicarb soda

2 tsp. honey

1 cup cooked mashed pumpkin

1 ½ cups self-raising flour

3

4

1

2

5

Preheat oven at 160 degrees.

Simmer mixed fruit and apricot nectar for 3-5 minutes then let cool.

When cool, add dry ingredients, mashed pumpkin and honey.

Place mixture into greased and lined 20cm square pan.

Bake for 1 hour-1 hour and 15 minutes, then let cool for 10 minutes before turning out onto rack.

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Our recipe for wellbeing Sweets

Strawberry, Raspberry & Vanilla Raw Cheesecake

Alicia Constantin

Ingredients

Base

½ cup almonds

1 cup buckwheat grouts

10 dates

¼ cup coconut oil

½ tsp. vanilla paste or extract

2 tbsp. cacao powder

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

1 tbsp. hot water

1 tsp. coconut nectar

A few fresh raspberries

Optional: cacao nibs and chia jam

4

5

1

2

3

4

5

6

7

1

2

3

Method

Runner up

Base

Blend almonds and buckwheat together until grainy.

Add the coconut oil and dates and blend until well combined.

Transfer to a mixing bowl and add all other ingredients mixing with either your hands or a fork until the mixture is moist.

Line a baking tray with glad wrap, I used a 20x20cm.

Press the base mixture into the bottom of the tray, and put in the freezer while making the top layers.

Top layers

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.

Add the coconut oil and vanilla and blend 30 seconds to combine.

Transfer half the mixture to a bowl, and leave aside.

Add the berries to the remaining mixture in the blender and blend for an additional minute or so for the mixture to combine.

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.

After the 20 minutes take out the tray and lightly pop in a few raspberries, leaving them exposed on the top.

Pour on the berry mixture spreading it evenly.

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

Our recipe for wellbeing Sweets

Peanut Butter Chocolate Mousse Slice

Jacinta Pittorino

Ingredients Method

Base

½ cup almond meal

½ cup oats

2 tbsp. cacao powder

2 cups pitted dates

1 tsp. vanilla

Peanut layer

1 cup natural peanut butter

1 banana

2 tbsp. milk

2 tbsp. coconut oil

1 tsp. vanilla

Pinch salt

Chocolate mousse

1 avocado

4 medjool dates

1 tbsp. honey

1 cup light coconut milk

½ cup cacao powder

1 tsp. coffee powder (optional)

1 tsp. vanilla

Pinch of salt

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4

5

6

7

8

Place all base ingredients into a food processor and process until sticky, adding water if necessary.

Press base out evenly into lined slice tin and place into the freezer

Place all peanut filling ingredients into food processor and blend until smooth, you may have to scrape the sides once or twice.

Spread filling evenly on top of slice base and place back into the freezer while you make the mousse.

Clean out your blender before making your mousse to keep flavours separate.

Place all of the mousse ingredients into the food processor and blend until smooth, wiping down the sides as necessary.

Spread the mousse on top of your slice trying your best to make it nice and even.

Place into the freezer for 2-4 hours to set. Slice into desired sized slices once frozen and allow too thaw out for around 10 minutes before serving.

I found this fabulous healthy recipe via pheebsfoods.com.

The dessert you can feel good about eating! Packed with full of heart healthy monounsaturated fats from the avocado and coconut, loads of antioxidants from the cacao, and it’s naturally sweetened with dates and honey!

Choc Nut Brownies

Cathy Vitale

Makes 15

Ingredients

1 cup unsweetened apple puree

¾ cup self-raising flour, sifted

⅓ cup cocoa, sifted

½ tsp. bicarb soda

Pinch of salt

½ cup castor sugar

⅓ cup choc bits

30g walnuts, chopped

Method

1

2

3

4

5

6

7

Preheat oven 175 degrees

Grease and line a 20x20cm square tin.

Place apple puree in a medium bowl and add flour, bicarb soda, cocoa, sugar and salt. Stir gently until just combined.

Fold through the choc bits and walnuts.

Pour mixture into prepared tin and bake for 25-30 minutes.

Remove from oven and let stand 10 minutes before turning out onto wire rack to cool completely.

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 cup rolled oats

30 g almond meal

60 g dates chopped

2 tbsp. coconut oil

2 tbsp. light coconut milk

1 tbsp. rice malt syrup

Caramel filling

1 cup cashews

200 g dates chopped

¼ cup light coconut milk

2 tbsp. coconut oil

2 tbsp. rice malt syrup

Pinch of sea salt flakes

Chocolate topping

½ cup raw cocoa powder

⅓ cup coconut oil

150 ml rice malt syrup

1

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5

For the filling, place cashews in a glass or ceramic bowl and cover with cold water.

Stand for 2 hours. Drain well.

For the base, preheat oven to 180 degrees. Line a baking tray with baking paper.

Spread oats over tray. Bake oats for 6 minutes or until golden. Process oats in a food processer until coarsely chopped. Add almond meal, dates, oil, milk and rice malt syrup and process until a sticky mixture forms. Grease and line the base and sides of a 16x26cm slice pan. Press mixture from processer into the pan. Bake for

8 minutes or until firm. Cool completely.

For the filling, process the cashews until finely chopped. Add dates and coconut milk and process until well combined. Add oil, rice malt syrup and salt. Process until smooth. Spread over prepared base. Use a spatula to smooth the surface.

Place in the fridge for 2 hours or until firm.

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.

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.

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

2 cups wholemeal self-raising flour

1 tsp. baking powder

2 tsp. cinnamon

1 cup quick-cooking oats

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

Method

1

2

3

Sift flour, baking powder and cinnamon, stirring. Add oats.

In blender, combine honey, eggs, milk, lemon juice, carrot and apple. Pour over dry ingredients and mix lightly.

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.

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Our recipe for wellbeing Sweets

Raw Organic Caramel Slice

Nyomi Hom

Ingredients Method

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

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2

3

1

2

1

2

3

Base

In a blender, blend dates, almonds, coconut oil until it resembles fine crumbs and is sticky in consistency and able to be pressed together.

Pour mixture into a slice tin lined 20x20cm with non-toxic grease proof paper and press it down to form a base.

Place it in the freezer.

Caramel

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.

Pour caramel mixture on top of the base and return it to the freezer to set.

Raw chocolate layer

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.

Spread the chocolate sauce on the top of the caramel filling (make sure the caramel is set before you do this step).

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

Raw Snickers

Matika Cook

Ingredients

Filling

½ cup peanut butter (additive free, preferably organic)

½ cup tahini, hulled

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

2-4 tbsp. rice malt syrup (maple syrup or honey)

¼ cup cacao powder

Sweets

Method

1

2

3

1

2

3

4

Filling

In a food processor, mix the peanut butter, tahini, sweetener, coconut oil, salt and almond meal until well combined.

Press into a slice tin (approx. 20 x 30cm), lined with baking paper.

Place the almonds on top and press into the filling. Put in freezer.

Chocolate layer or icing

Mix the coconut oil, rice malt and cacao over a very low heat until combined

(approx. 1 minute).

Pour over the filling and return to the freezer immediately, for 20-30 minutes to set.

Once set, cut and store in the fridge or freezer.

Keep refrigerated or frozen.

Nutritious and Delicious Salted Caramel Slice

Matika Cook

Ingredients Method

Base

½ cup walnuts

⅓ cup almond meal

3 tbs. coconut oil

2 tbs. raw cacao

1 tbs. 100% maple syrup

Caramel filling

1½ cups dates

½ cup coconut milk

½ cup coconut oil

½ tsp. Himalayan pink salt

Chocolate topping

½ cup coconut oil

2 tbsp. raw cacao

1 tbsp. 100% maple syrup

½ tsp. pink Himalayan salt

(optional)

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2

3

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2

1

4

5

2

3

Line a 20x10 cm loaf tin with baking paper.

Base

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.

Press this mix in to the prepared tin, ensure it is pressed evenly.

Place the tin in to the freezer.

Caramel Filling

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).

Pour this delicious mixture over the top of the base and return to the freezer.

Chocolate topping

Using the food processor (again, don’t worry about washing it) add the raw cacao, coconut oil and maple syrup, whiz until completely smooth.

Pour the choc topping over the caramel filling, shake the tin slightly to even it out.

Sprinkle with Himalayan pink salt if you like things extra salty.

Return to the freezer for about 1 hour or until completely set.

Once set, cut into slices and eat it all up! Ok maybe not all at once.

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Our recipe for wellbeing Sweets

Banana & Blueberry Muffins

Linda Pozzi

Makes 12

Ingredients

300g self-raising flour

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

Method

1

2

3

4

5

6

Heat oven to 180 degrees (fan) or 160 degrees (gas) and line a 12-hole muffin tin with paper muffin cases.

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.

In a separate bowl, mash the bananas until nearly smooth. Stir the buttermilk, oil and egg whites into the mashed banana until evenly combined.

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.

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.

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 tsp. baking powder

½ cup raw macadamia nuts, plus extra to serve

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

1

2

3

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5

Preheat the oven to 160 degrees and place 4 plates inside to warm. In a medium bowl, combine the almond meal, baking powder, nuts, eggs, almond milk, bananas

(leaving a few disks to serve), vanilla seeds and maple syrup and mix well, until smooth.

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.

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.

Once cooked, place the pancake in the oven to keep warm. Repeat with the remaining batter.

To serve, place 2 pancakes on each plate, scatter the leftover banana discs and macadamias over the top and drizzle with maple syrup.

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Our recipe for wellbeing Sweets

Wholemeal Banana Muffins

Menakshi Laroiya

Makes 12

Ingredients

2 large bananas

1 cup wholemeal self-raising flour

½ cup oats

½ cups buttermilk

2 eggs, lightly beaten

1 tbsp. honey

Olive oil cooking spray

1 tbsp. of ricotta per serving

Method

1

2

7

8

9

10

5

6

3

4

Place flour in a bowl and make a well.

Combine ½ mashed banana, the buttermilk, eggs and honey and whisk ingredients until smooth.

Let the mixture stand for a few minutes to allow the flour to rest and rise.

Spray a non-stick frying pan with oil.

Heat over medium heat.

Spoon ¼ cup batter into pan. Cook until bubbles appear on the surface.

Turn and cook for 1-2 minutes or until golden and cooked through.

Repeat with remaining batter to make 12 pancakes.

Thinly slice remaining banana. Place pancakes on plates.

Top with sliced banana and ricotta combined with honey.

Banana Date and Walnut Muffins

Robyn Elsden

Ingredients Method

Dry

2 cups almond meal

¾ cup roughly chopped almonds

2 tsp. baking powder

1 tsp. ground cinnamon

A pinch of salt

Wet

1 cup fresh dates, pitted and chopped

3 free range or organic eggs

2 large bananas and 1 extra, thinly sliced

¼ virgin organic coconut oil, melted

Additional

1 tsp. chia seeds

1 tsp. maple syrup (to drizzle, optional)

1

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3

4

5

6

Preheat oven to 180 degrees fan forced. In a large bowl mix all the dry ingredients.

In a food processor, combine wet ingredients (excluding the 1 extra thinly sliced banana).

Add the wet ingredients to the dry, and combine well.

Divide the mixture among 8 paper muffin tin holes (lined with baking paper) and top the mixture with a sprinkle of the chia seed and the thinly sliced banana.

Bake for 35-40 minutes or until golden brown.

If desired, drizzle with maple syrup to serve.

Tip:

Stores nicely in an airtight container for a few days. Will remain moist and delicious.

A great healthy breakfast in the run.

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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.

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Our recipe for wellbeing Sweets

Salted Nut Butter Cookies

Linda Pozzi

Makes 12

Ingredients

1 cup organic peanut or almond butter or macadamia nut butter

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

Method

1

2

3

Preheat oven to 150 degrees. Combine nut butter, honey, vanilla and organic egg 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).

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.

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

Chia Pudding

Simon Lai

Ingredients

250g coconut milk

650g almond milk

150g chia seeds

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

Method

1

2

3

Mix all ingredients thoroughly in a mixing bowl.

Allow to sit for at least 15 minutes to help chia seeds expand.

Add your choice of toppings. Enjoy!

Sweets

Choc Beetroot Brownies

Sarah Long

Ingredients Method

400g beetroot

150g dark cooking chocolate

100g butter

1 tsp. vanilla extract

200g brown sugar

3 eggs

100g wholemeal plain flour

30g cocoa powder

1

2

3

4

5

6

Preheat oven to 180 degrees. Butter and then line a 20x30cm tin with baking paper.

Top, tail and peel the beetroot. Roughly chop and place into a large bowl. Add a splash of water, cover with cling film –pierced with a few small holes – then microwave until tender.

Roughly chop the chocolate and cut the butter into cubes.

Drain the beetroot through a sieve, then put into a food processor with the chocolate, vanilla and butter. Whizz until the mix has melted and is as smooth as you can get it.

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.

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.

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Our recipe for wellbeing Sweets

Dairy-free and Sugar-free Banana and Peanut Butter

Ice Cream

Jorgelina Medina

Ingredients Method

4 ripe bananas

2 tbsp. of peanut butter

1

2

3

Peel bananas and slice into medium sized discs. Place sliced banana on a plate and place in the freezer for anywhere between 1-2 hours.

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.

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

⅓ cup maple syrup

1 egg

2 tbsp. butter

1 tsp. vanilla extract

⅓ cup cocoa powder

½ tsp. baking powder

1

2

Preheat the oven to 160 degrees. In a large bowl, whisk together the almond butter, syrup, egg, ghee, and vanilla. Stir in the cocoa powder and baking soda.

Pour the batter into a 22cm baking pan. Bake for 20-23 minutes, until the brownie is done, but still soft in the middle.

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Our recipe for wellbeing Sweets

Strawberry Dreamcake Cheesecake

Tess Norton

Ingredients Method

Base

1 cup almonds

2 tbsp. coconut oil, liquefied

3 soft medjool dates

1 tsp. pure vanilla extract

Cheesecake filling

2 cups raw cashews, pre-soaked for at least 2 hours or overnight

6 tbsp. coconut oil, liquefied

Juice 1 lemon

1 tsp. pure vanilla extract

¼ cup liquid sweetener of your choice (maple syrup for example)

1 medium ripe banana

2 cups strawberries, hulled

1

2

3

4

Place the base ingredients into a food processor and process until a coarse crumbly mixture forms. Transfer mixture into a spring form pan and press down to form a very thin layer and edging, I worked my mixture a little higher up the wall sides to create a rustic effect. Alternatively, you can also forget about the edging and just press the entire mixture down evenly along the base for a flat gluten-free cheesecake crust. Once the base in in place, place the pan into the freezer while working on the filling.

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 the mixture a little to help it blend through.

Transfer the mixture into the spring form pan onto the crust and spread out evenly, smoothing out the top.

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 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

2 tsp. gluten free baking powder

1 tsp. ground cinnamon

¼ tsp. pink salt flakes or sea salt

4 large free range eggs

1 banana, mashed

2 tbsp. raw honey

1 tsp. organic vanilla essence or paste

2 tbsp. shredded coconut

3 large medjool dates

1

2

3

4

Heat oven to 190 degrees (170 degrees fan-forced), line a 12 cup muffin tin with paper liners.

In a bowl, whisk together coconut flour, baking powder, cinnamon and salt. In another bowl whisk together eggs, banana, honey and vanilla.

Fold through the coconut and chopped dates. Mix wet ingredients into the dry and pour batter to fill three-quarters of each liner.

Bake for 20-25 minutes or until golden brown and a toothpick comes out clean.

Cool on a wire rack.

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Our recipe for wellbeing Sweets

Healthy Mini Muffins

Huoy Yoong

Ingredients Method

1 cup oats

½ cup almonds or any other nuts you may like, crushed into bits

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)

1

2

Mix all the ingredients up. Scoop mixture into muffin tray and place in oven at 180 degrees for 15 minutes.

Grill at 180 degrees for 5 minutes to get a crispy top.

Raw Chocolate Cheesecake

Sabrina Matuda

Ingredients Method

Crust

1½ cups almonds

1 tbsp. coconut oil

8 pre-soaked dates

Cake

2 ripe avocados

1 cup dark chocolate, melted

1 cup fresh ricotta

½ cup no added sugar peanut cacao spread

2 gelatine leaves

No added sugar berry jam, fresh berries and pistachios for the topping

3

4

5

1

2

3

1

2

To make the crust

First, pre-soak almonds and dates separately overnight.

Place all crust ingredients into your food processor and pulse until dough-like.

Add dough into your baking dish and press down evenly. Put it in the freezer for

20-30 minutes.

To make the cake

Place all cake ingredients into your food processor and blend until completely smooth (stopping to scrape down the sides).

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.

Layer the mixture on top of your crust evenly.

Place it in the freezer covered with plastic wrap for 1 hour.

Remove from freezer and top with berry jam, fresh berries and pistachios.

Cashew Icecream

Charlene Gibbons

Ingredients Method

2 cups cashews (soaked overnight)

2 cups almond or rice milk

½ cup maple syrup

1 tsp. of vanilla essence

Pinch of sea salt

3

4

1

2

5

Drain cashews and pour into blender.

Add maple syrup, vanilla and salt.

Slowly add milk and blend until smooth.

Pour into ice-cream maker and churn for 35 minutes.

Scoop out into freezer safe container and place in freezer for 2 hours.

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Our recipe for wellbeing

Wholemeal Fruit Loaf

Leanne Wagstaffe

Ingredients Method

1 cup mixed dried fruit

½ cup dried apricots – chopped

1 cup low fat milk

1 cup brown sugar

1½ cups wholemeal self-raising flour

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Soak dried fruit in milk for 30 minutes, add sugar and flour. Mix well.

Bake in foil lined loaf pan at 175 degrees for approximately 40 minutes.

Can be served buttered.

Sweets

Zucchini & Walnut Cake

Filomena D’angelo

Serves 10

Ingredients Method

2 cups plain flour

1 tsp. baking powder

1 tsp. cinnamon

½ tsp. bicarb soda

1½ cups caster sugar

100g golden walnuts

2½ cups grated zucchini

½ cup coconut flakes

3 free range eggs

¾ cup vegetable oil

250g cream cheese at room temperature

¾ cup soft icing sugar, sifted

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Preheat oven to 180 degrees (or 160 degrees fan). Grease and line two 20cm round cake pans.

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 separate bowl. Add to the flour mixture and fold until just combined.

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.

To make the cream cheese frosting, use an electric mixer to beat the cream cheese, icing mixture and lemon juice in a bowl until smooth. Spread half the frosting over the top of 1 cake. Place second cake on top and spread with remaining frosting.

Healthy Fruit Cake

Kim Kilpatrick

Ingredients Method

500gm mixed fruit

1 cup apricot nectar

1 tsp. honey

1 cup mashed pumpkin - cold

1

⅔ cup SR flour

1 tsp. bicarb soda

1 tsp. mixed spice

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2

3

Combine fruit, nectar and honey in medium pan. Bring to boil and simmer uncovered for 3 minutes. Transfer to large bowl and cool.

Stir pumpkin and sifted dry ingredients into fruit mix. Spread into tin (14 x20cm loaf tin).

Cook in 160 degree oven for about 1 hour and 15 minutes. Cover with foil and cool in tin.

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Our recipe for wellbeing Sweets

Lola Berry’s Raw Rose and Raspberry Cheesecake

Chloe Gilroy

A beautiful dessert for a special occasion!

Ingredients

Base

10 medjool dates, pitted

1 tbsp. coconut oil

½ cup linseed meal

½ cup chia seeds

1 cup shredded coconut

1 cup raspberries, to serve

Rose petals, to serve

Filling

250g cashews, soaked (4– 6 hours) and rinsed

80ml coconut oil, melted

85ml coconut nectar

1 cup raspberries, fresh or frozen

¼ tsp. rosewater essence

3 tbsp. 100% pure pomegranate juice

Method

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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 a biscuity consistency.

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).

To make the cream filling, blend the cashews, coconut oil and coconut nectar in a high-powered food processor.

Add the raspberries, rosewater essence and pomegranate juice and blend until very smooth. If your mixture needs a little more liquid, just top it up with a smidgen of pomegranate juice.

Pour over the now-firm biscuity base and refrigerate for another 8 hours.

Slice and serve with fresh berries and a pinch of rose petals.

Carrot and Zucchini Cake

Franca Cusmano 

Ingredients Method

1 cup wholemeal self-raising flour

½ cup self-raising flour

1 tsp. allspice

1 tsp. ground cinnamon

1 tsp. bicarb soda

1 cup brown sugar

1 carrot (grated)

1 zucchini (grated)

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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4

Preheat oven to 180 degrees. Lightly grease and line a 10 x 20cm loaf pan.

Sift flours, allspice, cinnamon and bicarbonate of soda into a bowl, returning husks to bowl. Stir in sugar, carrot, zucchini, sultanas and walnuts.

Blend in melted spread and eggs. Spoon into prepared pan, smoothing top.

Sprinkle with pepitas.

Bake for 55-60 minutes, until cooked when tested with a skewer. Cool in pan for

5 minutes before turning onto a wire rack to cool completely. Store in an airtight container.

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Our recipe for wellbeing Sweets

3 Ingredient Brownies

Emily Burley

Ingredients Method

Brownie

3 overripe bananas

½ almond butter (or any kind of nut butter)

¼ cup cacao powder (can substitute for cocoa or carob powder)

Icing

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)

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3

4

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2

Preheat oven to 160 degrees and grease a small cake or loaf pan and set aside.

Melt nut butter in microwave safe bowl.

Add banana, nut butter, cacao powder and mix in a large bowl.

Pour mixture into greased pan and bake for 20 minutes or until cooked through.

Allow to cool completely.

Mix avocado, rice malt syrup and cacao powder well to make icing.

Spread icing onto brownie and refrigerate.

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Drinks

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Our recipe for wellbeing Drinks

Cinnamon Scroll Smoothie

Janine Healy

Ingredients Method

1 handful of spinach

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 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

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3

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).

Add the rest of the ingredients (just so all the liquid is on the bottom of the blender).

Blend on low, then increase to high speed until everything is smooth.

Sarah’s Passionate Peach

Sarah Timms

Ingredients Method

1 ripe peach, pitted and sliced

5 large strawberries, stems removed

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)

1

2

Blend all ingredients together in a blender until completely smooth.

Pour into a jar glass, add a paper straw, sit back relax and enjoy!

Delicious Green Detox Smoothie

Kylie Robertson

Ingredients Method

1 cup spinach

1 green apple (cored)

5-6 slices of cucumber

½ thumb ginger

1 squeeze lemon

1 Add all ingredients to a NutriBullet cup or in a blender and fill with water. Blitz until combined!

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Our recipe for wellbeing Drinks

Cookies & Cream Smoothie

Bethany Singline

Ingredients Method

1 cup almond milk

1 cup coconut water or just normal water

1 tbsp. raw cocoa nibs (this gives it its cookie crunch!)

1 tbsp. cashew or almond butter

4 medjool dates

1 banana

1 tbsp. chia seeds

1 Add all ingredients to a blender. Blend until combined!

This recipe is delicious, wholesome and nutritious and really helps to get me up in the morning. It ticks all the boxes for me - its dairy free, gluten free and refined sugar free while still being incredibly yummy! Gives your body the kick start it needs for the day :)

Nice Cream

Kim Frank-Koczwara

Serves 2

Ingredients

2 bananas

1 cup frozen blueberries

1 tsp. cinnamon

2 tsp. honey

1 cup preferred milk choice 5

6

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3

4

1

2

Method

Chop up 2 bananas and freeze.

Take frozen bananas and 1 non-frozen banana and place in a blender.

Add frozen blueberries, cinnamon and honey.

Pour in milk.

Blend until smooth (approx. 1.5 minutes).

For best results use a food processor and not a blender.

Add shredded coconut on top.

Mermaid Spirulina Smoothie Bowl

Ayida Yassine

Makes one smoothie bowl

Ingredients Method

1 banana, frozen

1 apple

½ pear

1 kiwi

3 tbsp. soy yoghurt

Juice of ½ a lemon

3 spirulina tablets

1

2

Add all ingredients to a high speed blender and process until you get a creamy smoothie texture.

Top with your favourite fruits and berries and enjoy!

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Our recipe for wellbeing

Melonade

Gabrielle Hicks

Serves 1

Ingredients

90g baby spinach

5g mint leaves, to taste

125ml water

170g chopped honeydew melon

1 pear, cored

½ lemon, peeled, seeds removed

Detoxifying. Great for hair, skin and nails. Antioxidant rich and immunity and energy booster.

Watermelon Heaven Mocktail

Helena Donaldson

Ingredients Method

1 tbsp. watermelon puree

1 tbsp. grenadine syrup

1 tbsp. granulated sugar

2 cups ice cubes

Juice from one fresh orange

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4

1

2

Pour all ingredients into a blender.

Pour into a martini shaker and shake.

Strain chilled liquid into a sugar rimmed martini glass.

Serve immediately.

Kiwi-apple Smoothie

Dora Cassiani And Francesca Panunzio

Ingredients Method

2 kiwis

1 apple

2 cups fresh baby spinach

1 carrot

½ cup water

1 Place ingredients in blender and blend until smooth.

Tip:

Substitute water for brew fresh white tea or warm water with squeeze of lemon or fresh pot of coffee.

Drinks

Method

1

2

Place the Baby Spinach, mint and water in a blender and blend until well combined.

Add the remaining ingredients and blend again until smooth.

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Our recipe for wellbeing Drinks

Vegan Berry Crunch Smoothie

Linda Pozzi

Ingredients Method

Blueberry

Banana

Oats

Milk

1

2

I recommend making a base of blueberry, banana, oats and milk smoothie.

Add lots of chunky chopped fruit on top for texture.

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

2 ripe bananas, peeled and chopped

1 scoop of chocolate protein powder

2 tsp. cacao powder

3-5 ice cubes

Approx. 2 cups almond milk

(based on a litre jug blender)

1

2

3

Method

Add all items to a blender.

Blend until all ingredients combined and blended well.

Pour into a serving glass and drink.

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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

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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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

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

Pizza

Cauliflower Pizza with Pumpkin, Basil and Prosciutto

Cauliflower Pizza

Grain-free, Low-carb Cauliflower Pizza Crust

Cauliflower Crust Pizza

Healthy Mediterranean Pizza

Our recipe for wellbeing

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Our recipe for wellbeing

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

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

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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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

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

Sweets

One Bowl Blueberry Muffin

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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

Drinks

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

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