Healthy Festive Recipes All Rights Reserved
Christmas& ENTERTAINING COOKBOOK 150Over HEALTHY FESTIVE RECIPES ALL RIGHTS RESERVED. This book contains material protected under International and Federal Copyright Laws and Treaties. Any unauthorised reprint or use of this material is prohibited. No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system without express written permission from the author / publisher. Disclaimer: This material is for information only and not intended to replace the advice of a medical professional. Please consult with your doctor before starting any weight-loss program. We do not recommend any dieting whilst pregnant unless under your doctor’s supervision. The information detailed in this book is accurate at the time of publication. DID YOU KNOW? ALL OUR PAGE NUMBERS ARE LINKED! SIMPLY CLICK WHERE YOU WANT TO GO FROM OUR CONTENTS PAGES .
SNAPPER WITH TAHINI SAUCE 33
Welcome ...... 5 Spicy chicken & veggies ...... 38 ContentsCHRISTMAS COUNTDOWN Summer quinoa salad...... 32 Tips for staying healthy over Sweet chilli pesto pizza...... 31 Christmas & the party season...... 7 Toad in the hole...... 36 10 ways to beat the Christmas Turkey & cranberry meatball salad...... 33 & party season bloat ...... 9 Top ways to reduce stress at Christmas . . . . 10 STARTERS Styling the Christmas table ...... 12 Baby octopus salad ...... 82 Make your own bonbons...... 14 Caramelised onion dip with carrot sticks . . . 71 Genius gift wrapping ...... 15 Cauliflower rice tabouli with pita chips. . .. 121 Your perfect Christmas tree ...... 16 Chicken rice paper rolls ...... 146 Eat this = burn this...... 17 Chilli pita chips & corn dip ...... 128 Chilli tuna dip ...... 134 BREAKFASTS Cucumber s’mores with cream cheese, Chocolate crackle breakfast pudding . . . . 21 smoked salmon & dill...... 108 Coconut French toast...... 27 Cucumber s’mores with mango, Egg & cheese brekkie cups ...... 23 crab & coriander...... 74 Feta-stuffed tomatoes on toast ...... 24 Fatoush salad ...... 96 Festive fruit salad...... 20 Flourless parmesan & seed crackers. . . .. 103 Healthy egg nog ...... 25 Grilled haloumi & veggie stack ...... 87 Christmas Planner Leg ham breakfast wrap with mango, Mexican layer dip...... 95 1 MONTH AHEAD avocado & chilli ...... 22 Decide on the particulars: 1 WEEK AHEAD Middle Eastern roasted carrot C MENU Date C Follow up with guests C Time who are bringing food ______dipping plate ...... 140 C Guest list Poached egg & ham wrap...... 26 to check they are on ______top of their tasks C Write up the final ______Scrambled egg & smoked salmon...... 28 Mini pizza bites ...... 121 3 WEEKS AHEAD shopping list for ______fresh ingredients C Plan the menu ______C Wash all of your serving C Choose what you will dishes and special ______Olive dip with veggie sticks...... 70 prepare yourself Spiced bread pudding...... 29 glassware if they have C Delegate dishes to guests ______been stored and unused C Create a timeline for tasks ______for some time Olive tapenade ...... 103 to be done. On your ______LUNCHES timeline, include any ______TOP WAYS food that can be 2 DAYS AHEAD free prepared in advance C Defrost any pre-made Paprika parmesan chips ...... 146 and stored or frozen TO REDUCE and frozen dishes in Calamari salad ...... 37 C Check your inventory WHAT THE GUESTS the fridge. of things you will need ARE BRINGING STRESS AT C Do any necessary Pear & prosciutto bites ...... 128 on the day, such as last-minute cleaning Ham, cheese & pickle toastie ...... 39 CHRISTMAS tablecloths, plates, ______printable cutlery, napkins, serving ______Salmon spring rolls ...... 134 dishes and chairs, and 1 DAY AHEAD ______ensure you have enough Orange, rocket & currant salad C Final shopping for fresh for everyone ______ingredients 10 C Purchase the drinks Salt & vinegar chickpeas ...... 108 C Prepare final menu items ______with grilled chicken ...... 34 C Buy non-perishables, C Set table and put up ______planner such as nuts, condiments decorations and pantry staples. ______CLICK HERE TO Pan-seared prawns with lemon vinaigrette. . . . 35 Spicy mushrooms ...... 114 C Choose decorations and ______purchase any additional CHRISTMAS DAY ______items you may need to C DOWNLOAD Chill the drinks ______create your look C Set up serving area C Ensure you have enough C Ensure bathroom is clean, ______The Healthy Mummy Christmas & Entertaining Cookbook 2 room at the table for all IT NOW with enough towels and ______of the food and guests toilet paper ______C Finish preparing last- minute food items ______
WWW.HEALTHYMUMMY.COM STYLING THE CHRISTMAS TABLE 12 Sun-dried tomato gnocchi stacks...... 74 Snapper with tahini sauce ...... 83 Sweet chilli tuna rice paper rolls...... 81 South-west chicken salad ...... 122 Sweet potato & cream cheese bites. . . . 114 Sweet potato, feta & cauli rice ...... 50 Tofu & vegetable rice paper rolls...... 88 Tuna & beetroot salad ...... 49 Tofu kebabs...... 140 Vegetarian fried rice...... 116 SIDES Super MAIN COURSES Asian beef kebabs with zoodle salad. . . 123 Apple & walnut salad ...... 131 Apple coleslaw ...... 143 healthy Barbecued honey prawns with pineapple salad ...... 135 Barbecue Balmain bugs...... 111 treats Barbecued lamb with asparagus & feta. . . . 97 Bean & feta salad...... 117 TO KEEP YOU Chicken & pineapple kebabs...... 98 Berry & sunflower seed salad...... 84 ON TRACK & Chicken & sausage kebabs ...... 147 Broccoli & cranberry salad...... 111 ENERGISED Chicken mince patties ...... 129 Cabbage & cranberry salad...... 76 Corn & quinoa fritters ...... 141 Cheesy cauliflower bake...... 105 Creamy Mediterranean chicken...... 46 Green bean & almond salad ...... 137 Eye fillet steak with barbecue corn . . . . . 148 Grilled asparagus with feta...... 105 Festive turkey & cranberry salad...... 104 Moroccan salad...... 124 CHOC Fish & leek pie...... 47 Orange, avocado & DIPPED CHERRIES Greek salmon kebabs with salad ...... 42 sunflower seed salad...... 149 Ham with orange salad...... 104 Peach & chickpea salad ...... 131 68 Lentil slice with garden salad ...... 142 Pear chips...... 99 Lime chicken with vegetable rice...... 43 Pineapple summer salad ...... 99 Pesto salmon with garden salad ...... 109 Potato & bacon salad ...... 149 Pork with pineapple salsa...... 41 Potato & rocket salad with walnuts. . . . . 76 APPLE Prawn, mango & avocado salad...... 84 BERRY Portobello burgers...... 115 CRUMBLE Prawn skewers ...... 110 Roast vegetable salad with satay dressing . 91 Quick chicken laksa ...... 45 Roast vegetable salad with yoghurt 58 & walnut ...... 143 Risoni with broccolini & feta...... 89 Stuffed cherry tomatoes...... 117 Roast pumpkin & bacon pasta...... 48 Sweet potato salad...... 90 Roast turkey with pistachio stuffing, cranberry gravy & orange couscous salad . 75 Walnut & lentil salad ...... 137 APPLE & Salmon fish cakes ...... 136 Watermelon & feta salad...... 124 WALNUT SALAD Scallops with green beans & noodles . . . . 44 DESSERTS Slow-cooked seasoned pork Apple berry crumble ...... 58 131 with crunchy salad ...... 130 Baked pear custard tart ...... 61
The Healthy Mummy Christmas & Entertaining Cookbook 3 BLUEBERRY & BANANA SPLIT 150 Berry pistachio semifreddo ...... 119 Sweet potato brownies...... 92 Blueberry & banana split ...... 150 Tropical fruit bowl ...... 150 Blueberry swirl cheesecake...... 77 Tropical popsicles ...... 144 Brandy snap baskets with fruit ...... 59 Walnut & choc chip cookies ...... 138 BLUEBERRY Choc cherry cheesecake...... 100 Watermelon sorbet...... 85 BREEZE Choc-dipped cherries ...... 68 COCKTAIL CELEBRATION DRINKS Choc mint balls ...... 69 Blueberry breeze cocktail ...... 154 154 Chocolate avocado treats ...... 112 Cheerful mocktail ...... 155 Chocolate banana pudding ...... 57 Cranberry crush cocktail ...... 153 Chocolate-dipped apricots ...... 112 Chocolate self-saucing pudding...... 52 Mango lassi...... 153 Chocolate watermelon cubes ...... 132 Mojito slushy cocktail ...... 154 Christmas tree apple & pear platter. . . . . 79 Passionfruit-pineapple mocktail ...... 155 SALMON Coconut & sultana macaroons ...... 125 Raspberry shandy cocktail ...... 155 Delicious SPRING ROLLS Coconut ice blocks...... 100 Tropical passion crush ...... 153 Coconut lime mousse...... 55 Watermelon margarita ...... 154 fresh 134 Date & coconut banoffee pies...... 53 STAYING HEALTHY THIS FESTIVE SEASON. . . . 18 Easy apple torte...... 54 menus CHRISTMAS MENUS FOR EVERY Frozen chocolate bananas...... 106 FESTIVE Frozen pineapple sticks...... 125 Traditional Christmas...... 73 OCCASION Frozen watermelon trees ...... 67 Seafood & seasonal produce...... 80 Frozen yoghurt berry clusters...... 85 Vegetarian Christmas...... 86 Fruit nigiri ...... 138 Relaxed BBQ Christmas...... 94 Greek yoghurt pudding ...... 62 EASY BOXING DAY ENTERTAINING Healthy fruit trifle...... 78 Using up your leftovers...... 102 Lime coconut granita...... 118 Seafood & seasonal produce...... 107 Microwave Christmas pudding...... 106 Vegetarian Boxing Day ...... 113 No-bake spiced stars ...... 64 Relaxed BBQ Boxing Day...... 120 Orange & mango sorbet ...... 56 Reindeer logs ...... 65 HAPPY & HEALTHY NEW YEAR’S Spicy ginger cookies...... 60 Healthy buffet...... 127 Strawberry & banana frozen yoghurt . . . 132 Seafood & seasonal produce...... 133 Strawberry salad ...... 93 Vegetarian New Year’s...... 139 Strawberry santas ...... 66 Relaxed BBQ New Year’s ...... 145 Stone fruit platter ...... 144 Alcohol & the best calorie choices. . . . 152
The Healthy Mummy Christmas & Entertaining Cookbook 4 WelcomeThe Christmas and New Year’s season is one of the most fun and rewarding times of the year, as there are so many opportunities to get together with family and friends and celebrate what’s really important in life. The festive season is packed with parties, dinners and barbecues, and these are great times to enjoy yourself and relax . However, even with the best of intentions, a full calendar of festivities can also result in a little too much indulgence, leaving you feeling bloated, lethargic and generally unhealthy by early January! We’ve put together this Christmas & Entertaining Cookbook so you can go into the silly season armed with tips and tricks on how to have fun without going overboard. It’s filled with healthy, easy-to-prepare recipes to get you through the party season and have you still feeling fabulous on the other side . We’ve also created some healthy menus for those extra special days like Christmas lunch, Boxing Day and New Year’s Eve; choose the combinations that suit you and your loved ones for a healthy, stress-free festive season . We hope you love the info, tips and recipes in this book and that it helps you make this party season your healthiest ever .
Rhian & The Healthy Mummy team
The Healthy Mummy Christmas & Entertaining Cookbook 5 COUNTDOWN CHRISTMAS FESTIVITIES Christmas CAN BE A SOURCE OF STRESS AS MUCH AS JOY . TO TAKE THE PRESSURE OFF ON THE DAY, TAKE THE TIME NOW TO SIT DOWN WITH A GLASS OF SOMETHING COOL, TAKE A BREATH AND WRITE SOME LISTS . MINIMISE THE STRESS AND ENJOY THE CELEBRATIONS BY MAKING A PLAN AND ENLISTING HELP!
The Healthy Mummy Christmas & Entertaining Cookbook 6 STAYING HEALTHY tips for... OVER CHRISTMAS & THE PARTY SEASON The festive season is full of partying, socialising and, let’s face it, lots of food! We wouldn’t want you to miss out on spending time with your loved ones; follow these tips to keep the calories off, while still enjoying some Christmas treats .
Bring your own You can’t always count on your host to provide healthy snacks, but if you put your hand up to bring a plate, at least you’ll know there’s something on the table you can eat! Whether it’s a friend’s get-together or a work party, providing a plate of food that you know is healthy will make it easier to turn down the party pies . Make requests Don’t be shy about asking the host to provide some low-calorie treats – most likely you won’t be the only one who’s interested in healthier options . Chicken skewers, dark choc-dipped strawberries, baked kale chips and devilled eggs are all low-calorie finger foods that are delicious enough to impress guests .
The Healthy Mummy Christmas & Entertaining Cookbook 7 Better Canape
ChristmasChoices and New Year’s parties often include a lot of canapés, small and innocuous snacks on their own, but potentially adding up to more than a main meal if you overdo it . Try these low-calorie finger-food swaps at the next party: • Choose celery or carrot sticks instead of savoury biscuits • Choose hummus or guacamole instead of French onion dip Easy CanapÉ swap: • Try sushi or sashimi instead of Choose feta, ricotta or Don’t always order cottage cheese over brie, tempura vegetables what’s on the menu Most restaurants will be happy to grill you a camembert or blue vein cheese • Opt for fresh prawns instead piece of fish or chicken and add some green veggies on the side . Staying away from of fried prawn cutlets stodgy sides, such as fries and butter-heavy mashed potato, will ensure you’re filling up on food that’s not going to leave you bloated and feeling heavy. • Choose fresh oysters instead of oysters Kilpatrick Dine with a friend • Snack on raw nuts instead on the same wavelength Hanging out with friends or of salted or roasted nuts colleagues who are not interested in a healthy lifestyle can have a negative effect on you. You may know that when you get together with certain people, you’re more • Choose wholemeal or rye likely to eat badly . Stick with friends who are committed to healthy eating over the bread instead of white Christmas season, or if they’re close friends, just ask them to support you. • Drink mineral water instead Have a stack of healthy of sugary soft drinks Coming home late from a busy day • Choose to go alcohol-free foods in the freezer at work or a Christmas function is a recipe for takeaway disaster . Stocking your freezer at a few parties is a great way to ensure a healthy choice is the easiest choice on days you don’t feel like cooking. You don’t have to spend a whole day cooking to make this happen; make extra serves a few times a week, then freeze the leftovers in airtight containers . In no time, you’ll have a freezer full of healthy and delicious meals.
The Healthy Mummy Christmas & Entertaining Cookbook 8 10 BEAT THE CHRISTMAS & ways to PARTY SEASON BLOAT one Increase fibre to prevent constipation seven Keep hydrated . This sounds like and improve your digestion . Drink plenty of a no-brainer but many people forget to drink water and fill your plate with nuts, seeds, water while indulging in champagne toasts leafy greens and lots of vegetables . and sweet Christmas treats! Ensure you are hydrated well in advance and continue two Reduce foods that are really high in drinking water during and after . It will help fructose, like high-sugar snacks and desserts, kill the bloat, push excess sugar through as this may cause bloating in people who your system and soften the hangover . suffer fructose malabsorption . eight Stay active. Don’t wait for new three Stay away from too many year’s to make this resolution – setting an cream-based desserts as these can also intention, from right now, to enjoy an active cause bloating . Christmas season can be enough to make it through unscathed . Choose to meet your four Cut down on processed foods friends for a hike or scenic bike ride instead containing salt as they may cause fluid of drinks, or move your workout to the start retention . So, avoid the high-salt chips of the day so there’s no danger of your gym and finger foods at parties and choose session being hijacked by a last-minute party . homemade dips and veggie sticks to snack on instead . nine Take it outdoors . If you just love a good party, why not take it to the park five Limit alcohol consumption, for a game of outdoor cricket or a fun especially of high-sugar alcoholic drinks picnic . Take the kids and it will almost like pre-made mixers . Choose some of the immediately turn into an active day out healthier options from this book and always with family and friends! have a glass of water in between each alcoholic drink; this will help you avoid ten Know your schedule . Half the battle over-indulging and keep you well hydrated . over the Christmas period is with people feeling they simply do not have enough time six Plan ahead . If you know you may have to exercise . Stay organised from November, one cocktail too many, commit to a 20-minute and write all your events, shopping days walk the following morning . Your mind and and workouts into your calendar . Do your body will thank you for it and the thought of best to stick to your plan to avoid feeling getting up for the walk may just keep you overwhelmed if an extra work or social from saying yes to that last drink . commitment pops up .
The Healthy Mummy Christmas & Entertaining Cookbook 9 top ways to
Involve the Children Older children with some basic kitchen skills make great helpers when preparing Christmas lunch . Get them to peel potatoes, put together a salad, or do the washing up before they get stuck into their presents .
Delegate If you’re entertaining or having Christmas lunch at your house, enlist relatives to help out with the catering . Allocate a dish for each guest to REDUCE STRESS bring along; it could be as simple as a salad or a homemade dip.
Be Barbecue Ready Barbecues are a great way to entertain AT CHRISTMAS during the summery festive season . To avoid last-minute stress on the day of your event, make sure your barbecue is ready the week before . Check that the gas Christmas and New Year’s can be a very stressful time for parents, who have to organise bottle is full and clean the grill well before the guests arrive . presents, parties, Christmas lunch and end-of-year celebrations for the whole family, in between work, study and other commitments . Commit to making this Christmas a stress-free one by employing these clever, time-saving strategies . Taking care of your mental health will in turn affect your physical health:
The Healthy Mummy Christmas & Entertaining Cookbook 10 Christmas Planner
1 MONTH AHEAD 1 WEEK AHEAD Decide on the particulars: MENU C Date C Follow up with guests C Time who are bringing food ______
C Guest list to check they are on ______top of their tasks C Write up the final ______3 WEEKS AHEAD shopping list for ______fresh ingredients C ______Plan the menu C Wash all of your serving C Choose what you will dishes and special ______prepare yourself glassware if they have ______C Delegate dishes to guests been stored and unused C ______Create a timeline for tasks for some time Don’t Forget to Exercise to be done. On your ______Don’t let the silly season interfere with your exercise schedule. timeline, include any ______food that can be 2 DAYS AHEAD Getting regular exercise is important, not only for weight loss prepared in advance C and general fitness, but also for stress management . If your Defrost any pre-made and stored or frozen and frozen dishes in WHAT THE GUESTS gym is closed over Christmas or your regular classes are cancelled, C Check your inventory the fridge. ARE BRINGING take the opportunity to go for long walks in the park or on the of things you will need C Do any necessary beach instead . This will help you blow off some steam so you on the day, such as last-minute cleaning ______tablecloths, plates, can better handle the pressures of Christmas, and also keep ______your fitness levels high . cutlery, napkins, serving dishes and chairs, and 1 DAY AHEAD ______ensure you have enough C Final shopping for fresh ______for everyone ingredients Get a Sleep In C ______Purchase the drinks C Prepare final menu items Use the time off over public holidays to get some much-needed C Buy non-perishables, C Set table and put up ______rest! You may need to enlist the help of relatives by arranging for such as nuts, condiments decorations ______children to sleep over at a cousin’s or grandparent’s house, but and pantry staples. free getting a sleep in will not only help to reduce stress but also C Choose decorations and ______CHRISTMAS DAY restore balance and vitality to your life . Lack of sleep is also purchase any additional ______linked to overeating, so a good night’s sleep will help you items you may need to C Chill the drinks ______create your look C Set up serving area printable make better food choices the next day . C ______Ensure you have enough C Ensure bathroom is clean, room at the table for all with enough towels and ______of the food and guests toilet paper ______planner Plan Ahead Many dishes can be made in the days C Finish preparing last- ______CLICK HERE TO before Christmas . If any of your recipes are freezer-friendly, minute food items make them in advance to reduce cooking time on the day . DOWNLOAD The night before your event is a good time to make marinades and bake cakes and slices . WWW.HEALTHYMUMMY.COM IT NOW
The Healthy Mummy Christmas & Entertaining Cookbook 11 Styl ing THE CHRISTMAS TABLE
The Healthy Mummy Christmas & Entertaining Cookbook 12 The presents are wrapped, the tree is up and the food is ready to go, but have you thought about your Christmas table? Create a beautiful setting for the day’s main event, with our simple guide to mastering the finer details and setting a tasteful table .
SET A THEME Pick a theme and collect items that will suit . Start with a white tablecloth and use a runner to signal the theme . Go with blues and white for a beach theme, red and metallics for a classic style, or earthy colours for a rustic look, remembering to stick to the rule of three – any more hues and it will start to look messy . Collect decorative items such as shells, local foliage, hessian, pinecones or shiny baubles . Layering is a professional trick, which you can achieve by stacking the plates at each place setting, and creating height on the table . Hand-make personalised name cards and neatly roll or fold a napkin .
PRACTICE & PLAN Write a list of all the dishes you plan to serve on the day, then get out all your servingware . Make sure you have enough platters and bowls to cover your needs, then label with post-its to save fumbles on the day . If you can find the time, give it a practice run to identify if anything crucial is missing .
AMP THE AMBIENCE It’s all about people having a good time, so resist the temptation to over-decorate the table, which restricts eye-contact and conversation . Use vases with narrow bases so they take up less space, and think about elegant candelabras that sit above eye level at 70cm, or below 30cm . Think about lighting, combining candles and lamps for a soft glow, and using reflective surfaces to create a festive twinkle
The Healthy Mummy Christmas & Entertaining Cookbook 13 BONBONS STEP ONE Come on admit it, it’s not just the kids who love Makepulling Christmas crackers! This year,Your get the whole Own family involved in a simple and fun craft activity and make your own . Chose a look to match your table theme and get cracking!
CUT PAPER INTO LENGTHS AND WRAP SNUGLY AROUND 3 ROLLS . STEP TWO
SECURE PAPER AROUND ROLL WITH tips GLUE OR DOUBLE-SIDED TAPE . b You’ll find bonbon STEP THREE STEP FOUR STEP FIVE WHAT YOU NEED pulls or cracker bangers • Bonbon pulls in craft stores . • Trinkets/lollies/jokes b If the paper is too • Empty toilet paper rolls lightweight, it will rip too • Scissors easily without snapping the banger . • Glue or double-sided tape • Mid-weight wrapping paper • Ribbons INSERT BANGERS, JOKES AND TRINKETS . TWIST AND SECURE WITH STRING . ADD AN ADHESIVE LETTER OR REMOVE ROLLS FROM THE ENDS . YOUR CHOICE OF DECORATION .
The Healthy Mummy Christmas & Entertaining Cookbook 14 GIFT WRAPPING
GeniusYes, there are those among us who love to spend hours neatly folding paper and crimpling ribbons, but for COLLECT BOXES Everything is easier to wrap in a box, so start planning ahead everyone else, wrapping the presents is a desperate of time and hold a few things back from the recycling bin! chore, pushed to the bottom of the to-do list in the Think about collecting boxes in a range of sizes . You can also hope of a Christmas miracle . Never fear, here are a few ask in store when you make purchases if there is a box you hacks to make it less of a chore and more of a score . can have for the item . For the neatest ends, fold the sides in first, then fold in the top and bottom to meet in the middle . CYLINDERS & ODD SHAPES Tissue paper is your best friend when it comes to less accommodating shapes . Buy a variety of colours and layer around odd shapes, tying with string or ribbon like a cracker . Bottles or cylindrical gifts that can stand don’t have to be sealed at the top . Using two contrasting sheets of tissue paper at diagonals forms a collar at the top, which can then be finished off with a ribbon . TOOLS FOR THE JOB If you’re the family wrapper and have everyone’s gifts to contend with, it’s worth investing in tools that make the job easier . Double-sided tape is neater, and a rotary cutting tool cuts straight lines in the paper every time . A pop-up tape dispenser delivers ready-cut strips, so no more balls of scrunched up tape!
The Healthy Mummy Christmas & Entertaining Cookbook 15 CHRISTMAS TREE
YourIf your efforts in the pastPerfect have involved opening STEP ONE STEP TWO the box of decorations, throwing the kids’ kindy macaroni stars at the tree and hoping for the best, help is at hand! With a few simple rules, you can create a stylish tree that will be the highlight of your festive home .
LET THERE BE LIGHT! Arranging the lights comes first . Start at the base of the trunk and work your way up, wrapping lights around every major branch, moving from the trunk to the tip and back . Match the strand to the colour of the tree and don’t skimp – for every vertical foot of tree, use 100 lights. ADD THE TINSEL STEP THREE STEP FOUR Next start with the tinsel or whatever garland you prefer – strings of beads or paper chains – and wrap the tree from the top down . Thicker garlands look best wrapped loosely around the whole tree, while thin strings should be hung branch to branch . Plan for two strands per foot of tree . HANG THE BAUBLES If you want to use a wide assortment of decorations, use the rule of size . Stand back from the tree and get an idea of how many you will need so they are equally spaced . Hang favourites in prime positions first, then hang the larger ornaments evenly around the tree . Fill in spaces with smaller baubles . For a very classic look, use decorations in one or two colours, using different sizes to create depth .
The Healthy Mummy Christmas & Entertaining Cookbook 16 BURN THIS
1 SLICE OF CHRISTMAS PUDDING 1 MUG OF PRE-MADE EGG NOG (APPROXIMATELY 330 CALS) = (APPROXIMATELY 340 CALS) = eat thisBURNS BURNS 340 390 WEIGHT LOSS CHALLENGE ½ HOUR SWIMMING CALORIES ½ HOUR FOR BUSY MUMS WORKOUT CALORIES
4 SQUARES OF CHOCOLATE AN EXTRA HELPING OF ROAST TURKEY & POTATO (APPROXIMATELY 100 CALS) = (APPROXIMATELY 500 CALS) = BURNS BURNS 102 578 ½ HOUR MAT PILATES CALORIES 1 HOUR BIKE RIDE CALORIES
1 FRUIT MINCE PIE 2 SLICES OF CHEESECAKE FOR DESSERT (APPROXIMATELY 180 CALS) = (APPROXIMATELY 600 CALS) = BURNS BURNS 180 612 20 MINS PUSHUPS CALORIES 1½ HOUR HIKE CALORIES
DRINK 1 GLASS OF LEMONADE 2 GLASSES OF CHAMPAGNE (APPROXIMATELY 110 CALS) = (APPROXIMATELY 180 CALS) = BURNS BURNS 125 340 15 MINS KNEE RAISES CALORIES 15 MINS OF SKIPPING CALORIES
The Healthy Mummy Christmas & Entertaining Cookbook 17 DON’T LET THE SEASON OF JOY DERAIL ALL YOUR HEALTHY PLANS . WITH A LITTLE FORWARD PLANNING AND A FEW CLEVER TRICKS, YOU CAN FEEL FIT AND FABULOUS AND STILL ENJOY THE FESTIVITIES! Staying Healthy THIS FESTIVE SEASON
The Healthy Mummy Christmas & Entertaining Cookbook 18 FESTIVE & SEASONAL
EATING WELL DURING THE OFTEN-INDULGENT CHRISTMAS Breakfasts SEASON MEANS STARTING
THE DAY WITH A HEALTHY BREAKFAST . THIS WILL KEEP YOU FEELING FULL AND HELP YOU AVOID OVEREATING LATER IN THE DAY WHEN TEMPTING PARTY FOODS APPEAR . THESE RECIPES ARE EASY TO PREPARE, FULL OF SEASONAL INGREDIENTS AND GREAT TO SERVE UP TO FAMILY AND FRIENDS IF YOU HAVE HOUSE GUESTS THIS FESTIVE SEASON .
The Healthy Mummy Christmas & Entertaining Cookbook 19 Festive Fruit Salad SERVES 1 NUTRITION INFORMATION b CALORIES PER SERVE: 227 (949KJ) b PROTEIN: 9 .1G b TOTAL FAT: 8G b SATURATED FAT: 0 8G. b FIBRE: 6 .6G b CARBOHYDRATES: 25 .9G b TOTAL SUGAR: 25 5G. b FREE SUGAR: NIL
Ingredients • 2 slices watermelon, diced • 1 /2 orange, peeled & cubed • 1 /4 punnet strawberries, hulled & halved • 1 /4 cup passionfruit pulp • 1 /4 cup reduced-fat Greek natural yoghurt • 1 tbsp LSA (linseed, sunflower & almond meal)
Method Combine fruit in a serving bowl . Top with passionfruit pulp and yoghurt . Sprinkle with LSA to serve .
The Healthy Mummy Christmas & Entertaining Cookbook 20 Chocolate Crackle Breakfast Pudding SERVES 1 NUTRITION INFORMATION b CALORIES PER SERVE: 203 (851KJ) b PROTEIN: 6 .7G b TOTAL FAT: 1 .5G b SATURATED FAT: 0 .2G b FIBRE: 5 .2G b CARBOHYDRATES: 40 .3G b TOTAL SUGAR: 19G b FREE SUGAR: 5 8G.
Ingredients • 1 /2 banana, mashed • 1 tsp cacao/cocoa powder • 1 tsp honey • 1 tsp vanilla extract • 1 /4 cup raspberries (fresh or frozen) • 1 /3 cup puffed rice • 1 tbsp reduced-fat Greek natural yoghurt
Method Combine mashed banana, cacao/cocoa powder, honey and vanilla until smooth . Add raspberries (reserving 1 raspberry for garnish) and puffed rice, and stir to combine . To create a nice ‘pudding’ shape, line a small bowl with cling wrap. Press mixture into the mould and refrigerate for several hours or until firm . Remove the pudding from the mould by pulling on the cling wrap . Place pudding onto a serving plate and remove the cling wrap . Top with yoghurt and garnish with reserved raspberry to serve .
The Healthy Mummy Christmas & Entertaining Cookbook 21 Leg Ham Breakfast Wrap with Mango, Avocado & Chilli SERVES 1 NUTRITION INFORMATION b CALORIES PER SERVE: 301 (1262KJ) b PROTEIN: 17 .3G b TOTAL FAT: 12 5G. b SATURATED FAT: 2 .7G b FIBRE: 5 .4G b CARBOHYDRATES: 24 .8G b TOTAL SUGAR: 6 .8G b FREE SUGAR: 1G
Ingredients • 1 /2 cheek mango, diced • 1 /4 avocado, diced • 1 /2 tsp dried chilli flakes • 2 tsp fresh coriander, chopped • 1 tsp lime juice • 1 /2 tsp extra virgin olive oil • 80g ham off the bone, sliced • 1 wholemeal tortilla
Method Place the mango, avocado, chilli, coriander, lime juice and oil in a glass or ceramic bowl . Gently toss until well combined . Arrange ham on tortilla, top with salsa and roll up to serve .
The Healthy Mummy Christmas & Entertaining Cookbook 22 Egg & Cheese Brekkie Cups SERVES 3 NUTRITION INFORMATION b CALORIES PER SERVE: 331 (1392KJ) b PROTEIN: 29 .6G b TOTAL FAT: 22 3G. b SATURATED FAT: 7 .5G b FIBRE: 1G b CARBOHYDRATES: 3 4G. b TOTAL SUGAR: 2 .8G b FREE SUGAR: NIL
Ingredients • olive oil spray • 1 tsp butter • 1 brown onion, sliced • 1 /2 tsp dried thyme leaves • salt • cracked pepper • 6 free-range eggs • 1 tomato, chopped 1 • 1 /2 tbsp grated reduced-fat cheddar cheese
Method Preheat oven to 180°C . Lightly spray 6 muffin tin holes with oil . Heat butter in a saucepan over a medium heat, add onion, thyme, salt and pepper, and sauté until onion is cooked and golden. Evenly distribute cooked onion between the muffin tin holes . Crack 1 egg into each muffin tin hole, on top of the onions . Top with cheese and a grind of pepper . Bake for 10 minutes or until the eggs have cooked and are set . Serve 2 egg cups per person, topped with chopped tomato .
The Healthy Mummy Christmas & Entertaining Cookbook 23 Feta-Stuffed Tomatoes on Toast SERVES 1 NUTRITION INFORMATION b CALORIES PER SERVE: 288 (1204KJ) b PROTEIN: 21 .7G b TOTAL FAT: 12 7G. b SATURATED FAT: 9 .2G b FIBRE: 4 .6G b CARBOHYDRATES: 18 .4G b TOTAL SUGAR: 3 .5G b FREE SUGAR: 0 .8G
Ingredients • 2 tomatoes • 1 free-range egg • 2 tbsp crumbled reduced-fat feta • 1 /2 tsp dried Italian herbs • 1 slice wholegrain bread • 1 /2 tsp balsamic vinegar
Method Preheat oven to 180°C . Line a ceramic dish with baking paper . Cut the tops off the tomatoes and discard . Use a spoon to scoop out seeds and discard . In a small bowl, whisk the egg until pale . Combine with the crumbled feta . Place the tomatoes in the baking dish . Carefully fill each tomato with the egg and feta mixture . Sprinkle over herbs . Bake for 7-10 minutes or until the egg has set . While the tomatoes cook, toast the bread . Transfer cooked tomatoes to a plate, drizzle with balsamic vinegar and serve with toast .
The Healthy Mummy Christmas & Entertaining Cookbook 24 Healthy Egg Nog SERVES 2 NUTRITION INFORMATION b CALORIES PER SERVE: 223 (937KJ) b PROTEIN: 9G b TOTAL FAT: 9 .8G b SATURATED FAT: 4 .7G b FIBRE: 1 .3G b CARBOHYDRATES: 24G b TOTAL SUGAR: 21G b FREE SUGAR: 8G
Ingredients • 1 /2 tsp vanilla extract • 1 tsp orange zest • 1 cup milk • 1 free-range egg • 1 free-range egg yolk • 2 tsp coconut sugar • 1 /2 tsp cornflour • 1 /2 tsp nutmeg • 1 pear, sliced
Method Combine vanilla extract, orange zest and three-quarters of the milk in a small saucepan and bring to a simmer . Whisk egg, egg yolk, sugar and cornflour in a medium-size bowl . Pour milk mixture into the egg mixture, whisking continuously . Pour mixture into the saucepan and stir continuously with a spoon until it thickens . Remove from heat . Add the remaining milk and stir well . Refrigerate overnight . Divide chilled egg nog between 2 glasses and sprinkle with a dash of nutmeg . Serve with sliced pear .
The Healthy Mummy Christmas & Entertaining Cookbook 25 Poached Egg & Ham Wrap SERVES 1 NUTRITION INFORMATION b CALORIES PER SERVE: 200 (841KJ) b PROTEIN: 18 .5G b TOTAL FAT: 8 .1G b SATURATED FAT: 2 .6G b FIBRE: 1 .6G b CARBOHYDRATES: 12 .4G b TOTAL SUGAR: 1 .4G b FREE SUGAR: NIL
Ingredients • 1 /2 tsp white vinegar • 1 egg • 2 slices ham off the bone • 1 Mountain Bread wrap • 1 /2 cup baby spinach • pepper
Method Bring a small saucepan of water to the boil, then reduce heat to a gentle simmer and add the vinegar . Slowly crack egg into the water . Use the handle of a wooden spoon to swirl the water, making a whirlpool so the egg white wraps around the yolk . Poach for 3 minutes or until cooked to your liking . (Tip: you might want the yolk a little firmer than usual, so it’s not too messy in the wrap.) Arrange ham slices on the Mountain Bread and top with baby spinach . Remove egg from the pan with a slotted spoon and drain on a paper towel . Place egg on wrap and season with pepper . Roll up to serve .
The Healthy Mummy Christmas & Entertaining Cookbook 26 Coconut French Toast SERVES 1 NUTRITION INFORMATION b CALORIES PER SERVE: 371 (1558KJ) b PROTEIN: 13 .8G b TOTAL FAT: 24 8G. b SATURATED FAT: 19 .5G b FIBRE: 4 .1G b CARBOHYDRATES: 24 .5G b TOTAL SUGAR: 6 .4G b FREE SUGAR: NIL
Ingredients • 2 tbsp reduced-fat milk • 1 free-range egg • 1 /4 tsp vanilla extract • pinch ground nutmeg • 1 slice wholegrain bread • 1 /4 cup shredded coconut • 2 tsp coconut oil • 1 /4 cup fresh berries
Method Whisk together egg, milk, vanilla extract and nutmeg in a large bowl . Dip bread into the egg mixture to coat both sides . Sprinkle with coconut on both sides . Heat coconut oil in a frying pan over a medium-high heat . Cook bread for 30 seconds to 1 minute on each side, or until golden . Serve with fresh berries and a little extra coconut, if desired .
The Healthy Mummy Christmas & Entertaining Cookbook 27 Scrambled Egg & Smoked Salmon SERVES 1 NUTRITION INFORMATION b CALORIES PER SERVE: 308 (1293KJ) b PROTEIN: 23G b TOTAL FAT: 22G b SATURATED FAT: 5 .8G b FIBRE: 4G b CARBOHYDRATES: 5 9G. b TOTAL SUGAR: 0 .9G b FREE SUGAR: NIL
Ingredients • 1 tsp olive oil • 2 free-range eggs • 2 tsp light cream cheese • salt • pepper • 1 slice of smoked salmon • 2 tsp parsley, chopped
Method Heat the oil in a frying pan over a medium heat . Whisk together eggs, cream cheese, and salt and pepper to taste . Pour eggs into hot frying pan and cook, stirring continuously, for 2-3 minutes until cooked through . Serve eggs topped with smoked salmon and a sprinkle of parsley .
The Healthy Mummy Christmas & Entertaining Cookbook 28 Spiced Bread Pudding SERVES 1 NUTRITION INFORMATION b CALORIES PER SERVE: 270 (1133KJ) b PROTEIN: 15 .4G b TOTAL FAT: 6 .9G b SATURATED FAT: 1 .8G b FIBRE: 4 .2G b CARBOHYDRATES: 34G b TOTAL SUGAR: 13G b FREE SUGAR: NIL
Ingredients • 1 free-range egg • 1 /4 cup reduced-fat milk • 1 tsp honey • 1 /4 tsp vanilla extract • 1 /4 tsp orange zest • salt 1 • 1 /2 slices day-old wholegrain bread • 1 tbsp sultanas • 1 /4 tsp cinnamon
Method Preheat oven to 160°C . Whisk together egg, milk, honey, vanilla, orange zest and a pinch of salt . Tear bread into small pieces and place in an oven-safe dish . Sprinkle sultanas over the bread . Pour egg mixture over bread . Lightly push down with a fork until bread is covered in the egg mixture . Sprinkle cinnamon over the top . Bake for 25 minutes or until the egg is set . Allow to cool slightly before serving .
The Healthy Mummy Christmas & Entertaining Cookbook 29 THESE DELICIOUS LUNCH RECIPES ARE EASY TO QUICKLY WHIP UP FOR YOURSELF DURING THE BUSY FESTIVE SEASON, OR MULTIPLY THE INGREDIENTS FOR LunchesTO SHARE AN IMPRESSIVE SPREAD TO SHARE WITH FRIENDS AND FAMILY .
The Healthy Mummy Christmas & Entertaining Cookbook 30 Sweet Chilli Pesto Pizza SERVES 1 NUTRITION INFORMATION b CALORIES PER SERVE: 314 (1316KJ) b PROTEIN: 21G b TOTAL FAT: 11G b SATURATED FAT: 4 .7G b FIBRE: 3 .5G b CARBOHYDRATES: 32G b TOTAL SUGAR: 7 .2G b FREE SUGAR: 4G
Ingredients • 1 /4 eggplant • 1 /2 zucchini • 1 /4 bunch asparagus, trimmed • 2 tsp reduced-fat ricotta • 2 tsp basil pesto (store-bought or homemade) • 2 tsp sweet chilli sauce • 1 medium wholemeal pita bread • 1 /2 cup baby spinach • 2 tbsp grated reduced-fat mozzarella cheese
Method Preheat oven to 180°C . Using a vegetable peeler, peel eggplant and zucchini into ribbons . Slice asparagus spears in half lengthways . In a small mixing bowl, combine ricotta, pesto and sweet chilli sauce . Spread over the pita bread . Arrange baby spinach leaves over the bread and top with eggplant, zucchini and asparagus . Sprinkle with mozzarella . Bake for 12 minutes or until cheese is golden .
The Healthy Mummy Christmas & Entertaining Cookbook 31 Summer Quinoa Salad SERVES 1 NUTRITION INFORMATION b CALORIES PER SERVE: 282 (1181KJ) b PROTEIN: 7 .9G b TOTAL FAT: 9 .6G b SATURATED FAT: 1 .7G b FIBRE: 5 .8G b CARBOHYDRATES: 36G b TOTAL SUGAR: 8 .3G b FREE SUGAR: NIL
Ingredients • 1 /4 cup quinoa (uncooked), rinsed • 1 /2 tomato, chopped • 1 /4 avocado, diced • 1 /4 Lebanese cucumber, chopped • 1 /4 mango, peeled & diced • 2 tsp mint leaves, chopped • 2 tsp lime juice
Method Cook quinoa as per packet directions . This can be done ahead of time and stored in the fridge or freezer until ready to assemble salad . Place quinoa in a bowl . Add all remaining ingredients, except lime juice, and toss together . Squeeze over lime juice to serve .
The Healthy Mummy Christmas & Entertaining Cookbook 32 Turkey & Cranberry Meatball Salad SERVES 1 NUTRITION INFORMATION b CALORIES PER SERVE: 342 (1433KJ) b PROTEIN: 22 .3G b TOTAL FAT: 8 .3G b SATURATED FAT: 1 .6G b FIBRE: 8 .2G b CARBOHYDRATES: 41G b TOTAL SUGAR: 23 .2G b FREE SUGAR: 4 .5G
Ingredients • 2 tbsp rolled oats • 1 /2 zucchini, chopped • 80g lean turkey mince • 1 /2 tsp rosemary leaves, chopped • 1 /2 tsp dried oregano • 2 tbsp dried cranberries, chopped • 1 /2 tsp extra virgin olive oil • 1 /2 tsp lemon juice • 1 cup mixed lettuce • 1 /2 Lebanese cucumber, sliced • 1 /8 red onion, sliced
Method Preheat oven to 180°C . Line a baking tray with baking paper . Place oats, zucchini, turkey mince, rosemary, oregano and half the cranberries in a food processor and process until well combined . Roll tablespoons of turkey mixture into balls and place on lined baking tray . (Tip: meatballs can be prepared ahead of time and refrigerated until ready to cook .) Bake meatballs for 12-15 minutes or until cooked through . Meanwhile, combine oil and lemon juice to create a dressing . Toss together lettuce, cucumber, remaining cranberries and onion, and arrange on a plate . Drizzle with dressing and top with meatballs to serve .
The Healthy Mummy Christmas & Entertaining Cookbook 33 Orange, Rocket & Currant Salad with Grilled Chicken SERVES 1 NUTRITION INFORMATION b CALORIES PER SERVE: 241 (1011KJ) b PROTEIN: 26 .2G b TOTAL FAT: 5 .3G b SATURATED FAT: 1G b FIBRE: 5G b CARBOHYDRATES: 19 .3G b TOTAL SUGAR: 17 7G. b FREE SUGAR: 2G
Ingredients • 100g chicken breast • 1 /2 tsp ground cumin • 1 /4 tsp ground turmeric • olive oil spray • 1 orange • 1 /2 tsp extra virgin olive oil • 1 tbsp currants • 1 cup rocket • 1 cup baby spinach
Method Sprinkle chicken with half the cumin and half the turmeric . Heat a frying pan over a medium-high heat and lightly spray with oil . Cook chicken for 5-7 minutes on each side, or until cooked through . Set aside . Remove the skin and pith from the orange and cut flesh into segments . Tip: try to slice the orange over a bowl to catch the juices . To make dressing, combine reserved orange juice with extra virgin olive oil and remaining turmeric and cumin . Place orange segments, currants, spinach and rocket in a serving bowl and toss to combine . Drizzle over dressing . Slice chicken and arrange over salad to serve .
The Healthy Mummy Christmas & Entertaining Cookbook 34 Pan-Seared Prawns with Lemon Vinaigrette SERVES 1 NUTRITION INFORMATION b CALORIES PER SERVE: 284 (1186KJ) b PROTEIN: 27G b TOTAL FAT: 6G b SATURATED FAT: 1G b FIBRE: 7 .6G b CARBOHYDRATES: 24G b TOTAL SUGAR: 2G b FREE SUGAR: NIL
Ingredients • 100g soba noodles • 2 tsp lemon juice • 1 /2 tsp Dijon mustard • 1 tsp extra virgin olive oil • 1 /8 red onion, cut into wedges • 100g raw prawns, shelled • 1 /3 bunch asparagus, trimmed & cut into 3cm pieces
Method Cook noodles as per packet directions . In a small bowl, whisk together lemon juice, Dijon mustard and half the oil . Heat remaining oil in a frying pan over a medium heat . Cook onions for 1 minute . Add prawns and cook for 2 minutes . Add asparagus and cook everything for a further 2-3 minutes until prawns are cooked through . Remove prawn and asparagus mixture from the pan and stir through vinaigrette . Serve over noodles .
The Healthy Mummy Christmas & Entertaining Cookbook 35 Toad in the Hole SERVES 1 NUTRITION INFORMATION b CALORIES PER SERVE: 352 (1477KJ) b PROTEIN: 21 .2G b TOTAL FAT: 27 5G. b SATURATED FAT: 9 .8G b FIBRE: 2 .1G b CARBOHYDRATES: 4 9G. b TOTAL SUGAR: 3 .8G b FREE SUGAR: NIL
Ingredients • 1 tsp olive oil • 1 /2 cup baby spinach • 4 cherry tomatoes, halved • 1 chipolata sausage • 2 eggs • 2 tbsp milk • handful of parsley leaves, chopped • salt • pepper • olive oil spray
Method Preheat oven to 180°C . Heat oil in a frying pan over a medium-low heat and gently fry spinach and cherry tomatoes until tomatoes are soft . Add sausage and cook over a medium heat until browned on all sides . Slice sausage lengthways . Whisk together eggs, milk, parsley and a pinch of salt and pepper . Grease a small ovenproof dish with oil . Arrange the sausage pieces, spinach and tomatoes in the dish and pour the egg mixture over the top . Bake for 15-20 minutes until golden and egg is firm . Allow to cool slightly before serving .
The Healthy Mummy Christmas & Entertaining Cookbook 36 Calamari Salad SERVES 1 NUTRITION INFORMATION b CALORIES PER SERVE: 310 (1303KJ) b PROTEIN: 22G b TOTAL FAT: 22 .8G b SATURATED FAT: 6 .5G b FIBRE: 2 .9G b CARBOHYDRATES: 3 1G. b TOTAL SUGAR: 2 .5G b FREE SUGAR: NIL
Ingredients • 120g calamari tubes, cleaned • salt • pepper • 2 tsp butter • 1 garlic clove, crushed • 1 tbsp lemon juice • 1 tbsp parsley • 1 /2 tsp paprika • 1 cup mixed lettuce • 1 /2 Lebanese cucumber, chopped • 1 /2 tomato, chopped • 1 lemon wedge • 1 tbsp egg mayonnaise
Method Slice the calamari tubes in half and lightly score the inside . Season well with salt and pepper . Heat half the butter in a heavy-based frying pan over a medium-high heat . Fry the calamari for 3 minutes, then remove from the pan and set aside . Add remaining butter, garlic, lemon juice, parsley and paprika to the pan . Return calamari to the pan and cook in the sauce for a few minutes until soft . Combine lettuce, cucumber and tomato . Serve the calamari with the salad, with a lemon wedge and mayonnaise on the side .
The Healthy Mummy Christmas & Entertaining Cookbook 37 Spicy Chicken & Veggies SERVES 1 NUTRITION INFORMATION b CALORIES PER SERVE: 342 (1437KJ) b PROTEIN: 33 .7G b TOTAL FAT: 17 1G. b SATURATED FAT: 4 .3G b FIBRE: 8 .8G b CARBOHYDRATES: 9 2G. b TOTAL SUGAR: 4 .7G b FREE SUGAR: NIL
Ingredients • 150g chicken breast • 1 tsp Cajun spice mix • 1 tsp olive oil • 1 cup mixed veggies, chopped (e .g . corn, beans, carrot) • 4 cherry tomatoes, halved • 1 tsp lemon juice
Method Slice chicken in half lengthways . Sprinkle Cajun spice mix evenly over chicken and set aside for 5 minutes . Heat oil in a griddle pan over a medium-high heat . Fry chicken for 8-10 minutes, or until cooked through, turning regularly . Allow to rest for 1-2 minutes, then slice . While chicken is cooking, steam vegetables on the stovetop or in the microwave until tender . Combine vegetables with tomatoes and lemon juice . Serve vegetable mix topped with chicken slices .
The Healthy Mummy Christmas & Entertaining Cookbook 38 Ham, Cheese & Pickle Toastie SERVES 1 NUTRITION INFORMATION b CALORIES PER SERVE: 312 (1311KJ) b PROTEIN: 25G b TOTAL FAT: 5 9G. b SATURATED FAT: 2 1G. b FIBRE: 5 .1G b CARBOHYDRATES: 36 .9G b TOTAL SUGAR: 8 .4G b FREE SUGAR: NIL
Ingredients • 2 slices wholegrain bread • 2 slices ham • 1 slice reduced-fat cheddar cheese • 4 slices pickle
Method Preheat a jaffle iron or sandwich press . Top one slice of bread with ham, cheese and pickles . Top with second slice of bread . Place sandwich in jaffle iron/sandwich press and cook until cheese has melted and bread is golden . Serve immediately .
The Healthy Mummy Christmas & Entertaining Cookbook 39 WHILE EASY TO MAKE, THESE MEAL IDEAS ARE A LITTLE BIT MORE FANCY THAN THE STANDARD MID-WEEK DINNERS, PERFECT FOR SHARING WITH DinnersTO IMPRESS FRIENDS AND FAMILY OVER THE PARTY SEASON .
The Healthy Mummy Christmas & Entertaining Cookbook 40 Pork with Pineapple Salsa SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 395 (1651KJ) b PROTEIN: 29G b TOTAL FAT: 9 6G. b SATURATED FAT: 2 1G. b FIBRE: 4 .7G b CARBOHYDRATES: 44 .4G b TOTAL SUGAR: 15G b FREE SUGAR: NIL
Ingredients • 1 cup unsweetened pineapple juice • 1 cup couscous (uncooked) • 2 cups pineapple (fresh or tinned), chopped • 1 /2 red onion, finely diced • 1 red capsicum, diced • 1 avocado, diced • 1 /3 cup fresh coriander, chopped • 2 tsp lime juice • 1 tsp dried chilli flakes • olive oil spray • 400g lean pork tenderloins
Method Place pineapple juice in a microwave-safe bowl and heat in the microwave on high for 1-2 minutes or until steaming . Pour hot pineapple juice over couscous, cover with cling wrap and set aside . When liquid has been absorbed, fluff with a fork and set aside . Combine pineapple pieces, onion, capsicum, avocado, coriander, lime juice and chilli flakes in a bowl, toss together and set aside . Heat a frying pan over a medium-high heat and spray with oil . Cook pork for 4-5 minutes on each side or until cooked through . Toss couscous together with the salsa and serve with pork .
The Healthy Mummy Christmas & Entertaining Cookbook 41 Greek Salmon Kebabs with Salad SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 341 (1429KJ) b PROTEIN: 32 .9G b TOTAL FAT: 20 6G. b SATURATED FAT: 7 .7G b FIBRE: 2 .6G b CARBOHYDRATES: 4 7G. b TOTAL SUGAR: 3 .5G b FREE SUGAR: NIL
Ingredients • 400g salmon steak (or other firm fish) • olive oil spray • 1 tbsp dried oregano • 1 red capsicum, chopped into chunks • 1 yellow capsicum, chopped into chunks • 1 /2 red onion, chopped into chunks • 4 cups mixed lettuce • 2 Lebanese cucumbers, diced • 2 /3 cup reduced-fat feta, crumbled • 2 tbsp lemon juice
Method Soak 8-12 wooden skewers in cold water for 30 minutes (or, alternatively, use metal skewers) . Cut salmon into bite-size pieces, lightly spray with oil and coat with dried oregano . Thread the salmon, red and yellow capsicum and red onion onto skewers (2-3 per serve) . Spray a frying pan with oil and heat over a medium heat . Cook kebabs for 10-12 minutes, turning regularly, until cooked through . Combine lettuce, cucumber and feta, and arrange on serving plates . Drizzle over lemon juice and top with kebabs to serve .
The Healthy Mummy Christmas & Entertaining Cookbook 42 Lime Chicken with Vegetable Rice SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 390 (1638KJ) b PROTEIN: 30 .1G b TOTAL FAT: 13 1G. b SATURATED FAT: 2 .3G b FIBRE: 4 .2G b CARBOHYDRATES: 35 .8G b TOTAL SUGAR: 4 .4G b FREE SUGAR: NIL
Ingredients • 1 cup brown rice (uncooked) • 1 red capsicum, sliced • 2 carrots, sliced • 2 cups snow peas, trimmed & sliced • olive oil spray • 480g chicken breast fillets, sliced • 1 /3 cup lime juice • 2 small red chillies, sliced • salt • 2 tbsp fresh basil leaves, sliced
Method Cook rice as per packet directions .
1 Place capsicum, carrot and /3 cup of water in a frying pan over a medium heat . Cook for 2 minutes, then add snow peas and cook for a further 30 seconds . Stir veggies into cooked rice . Spray a non-stick frying pan or wok lightly with oil and heat over a high heat . Add chicken slices, lime juice, chilli and a pinch of salt, and cook, stirring, until the chicken is golden . Serve chicken over veggie rice, topped with sliced basil leaves .
The Healthy Mummy Christmas & Entertaining Cookbook 43 Scallops with Green Beans & Noodles SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 290 (1213KJ) b PROTEIN: 25G b TOTAL FAT: 1G b SATURATED FAT: 1G b FIBRE: 8G b CARBOHYDRATES: 26G b TOTAL SUGAR: 2 .4G b FREE SUGAR: NIL
Ingredients • 400g scallops (fresh or frozen) • 400g soba noodles • 2 tbsp lemon juice • 1 tbsp extra virgin olive oil • 2 tsp Dijon mustard • 2 cups green beans, trimmed & chopped into 2cm pieces • 1 /2 red onion, cut into wedges • pepper
Method Thaw scallops if frozen, then rinse, pat dry and set aside . Cook noodles as per packet directions . Heat a frying pan over a medium heat . In a small bowl, whisk together oil, lemon juice and mustard . Add this mixture to the pan with the beans and onion, and cook for 2-3 minutes . Remove from the pan and toss together with the noodles . Add the scallops to the pan and cook for 3-5 minutes or until the scallops turn opaque, turning over once . Season with pepper . Place scallops on top of the bean and noodle mixture and serve immediately .
The Healthy Mummy Christmas & Entertaining Cookbook 44 Quick Chicken Laksa SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 390 (1636KJ) b PROTEIN: 38G b TOTAL FAT: 23G b SATURATED FAT: 9G b FIBRE: 4G b CARBOHYDRATES: 6G b TOTAL SUGAR: 3G b FREE SUGAR: NIL
Ingredients • 600g chicken breast fillets • olive oil spray • 1 /3 cup laksa paste • 5 cups reduced-salt liquid chicken stock • 1 /2 cup coconut cream • 2 heads bok choy, trimmed & chopped
Method Cut chicken into thick strips . Heat a saucepan over a medium-high heat and lightly spray with oil . Add laksa paste and cook for 1 minute, then add stock and bring to the boil . Add chicken and simmer for 5 minutes or until cooked through . Add coconut cream and bok choy, and simmer for a few more minutes, then serve .
The Healthy Mummy Christmas & Entertaining Cookbook 45 Creamy Mediterranean Chicken SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 432 (1815KJ) b PROTEIN: 36 .4G b TOTAL FAT: 29 7G. b SATURATED FAT: 13G b FIBRE: 1 .1G b CARBOHYDRATES: 6 6G. b TOTAL SUGAR: 6 .6G b FREE SUGAR: NIL
Ingredients • 1 tbsp olive oil • 480g chicken breast • 2 cups baby spinach • 40g kalamata olives, pitted • 1 red capsicum, diced • 120g sun-dried tomatoes, chopped • 1 cup reduced-salt liquid chicken stock • 1 /2 cup reduced-fat cream • pepper
Method Heat oil in a large non-stick frying pan . Slice each chicken breast through the middle to create 2 thin pieces . Add chicken to the hot pan and brown on both sides . Add spinach, olives, capsicum, sun-dried tomatoes and chicken stock . Bring to the boil, then reduce heat and simmer until stock has reduced by half . Add cream and simmer for another 2 minutes . Season with pepper . Divide chicken and sauce evenly between 4 plates to serve .
The Healthy Mummy Christmas & Entertaining Cookbook 46 Fish & Leek Pie SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 317 (1333KJ) b PROTEIN: 31 .1G b TOTAL FAT: 18 5G. b SATURATED FAT: 11 .1G b FIBRE: 3 .2G b CARBOHYDRATES: 5 6G. b TOTAL SUGAR: 5 .1G b FREE SUGAR: NIL
Ingredients • salt • 1 tbsp Dijon mustard • 400g cauliflower florets • 1 cup English spinach, • 2 tbsp butter chopped • pepper • 1 /2 cup grated reduced-fat • 1 /2 brown onion, finely cheddar cheese chopped • 1 tbsp lemon juice • 1 celery stalk, finely chopped • 1 tsp lemon zest • 1 leek, sliced • 400g white fish fillets, • 125ml reduced-fat cream diced into chunks
Method Preheat oven to 200°C . Bring a pot of water to the boil and add a little salt . Boil cauliflower for 5-7 minutes until tender, then drain . Add butter, reserving 1 tsp, season with pepper and use a masher or stick blender to mash until smooth . Set aside . Heat remaining butter in a large saucepan over a low heat . Add onion, celery and leek, and cook for 5 minutes or until soft . Add cream and mustard, and simmer for 1-2 minutes, until cream has reduced by half . Stir through the spinach and half the grated cheese . Season with salt and pepper, and stir through the lemon juice and zest . Place fish pieces in an ovenproof baking dish and pour over cream sauce . Spoon over the cauliflower mash and top with remaining grated cheese . Bake for 45 minutes, until the top is golden and crispy . Divide pie between 4 plates . Serve as is or with a side of steamed vegetables .
The Healthy Mummy Christmas & Entertaining Cookbook 47 Roast Pumpkin & Bacon Pasta SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 374 (1572KJ) b PROTEIN: 18 .9G b TOTAL FAT: 11 7G. b SATURATED FAT: 4 .6G b FIBRE: 4G b CARBOHYDRATES: 46G b TOTAL SUGAR: 3 .6G b FREE SUGAR: NIL
Ingredients • 2 cups pumpkin, peeled & cubed • 2 tbsp extra virgin olive oil • 240g dry fettuccine • 4 slices short-cut bacon, diced • 2 garlic cloves, crushed • 240g reduced-fat ricotta • splash of hot water • pepper • 1 /2 cup parsley leaves, chopped
Method Preheat oven to 200°C . Place pumpkin on a lined baking tray, drizzle with half the olive oil and toss to coat . Roast for 30 minutes or until golden and tender . Prepare fettuccine as per packet directions, until al dente, then drain . Heat remaining oil in a large frying pan over a medium heat . Add bacon and garlic, and cook for 5 minutes until golden and crispy . Add pumpkin and pasta and toss to combine . Add ricotta and stir through to coat all ingredients, adding hot water as needed to loosen the sauce . Season with pepper . Divide fettuccine between 4 bowls . Top with parsley to serve .
The Healthy Mummy Christmas & Entertaining Cookbook 48 Tuna & Beetroot Salad SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 284 (1192KJ) b PROTEIN: 27 .4G b TOTAL FAT: 16G b SATURATED FAT: 4 9G. b FIBRE: 3G b CARBOHYDRATES: 6 3G. b TOTAL SUGAR: 6 .3G b FREE SUGAR: NIL
Ingredients • 425g tinned tuna in water, drained & flaked • 4 cups cos lettuce, chopped • 1 Lebanese cucumber, chopped • 100g feta, crumbled • 1 avocado, sliced • 200g tinned baby beetroots, halved • 1 tbsp extra virgin olive oil • 1 tbsp balsamic vinegar
Method In a large bowl, toss together tuna, lettuce and cucumber . Crumble over feta and top with avocado slices and beetroot pieces Drizzle with olive oil and balsamic, and divide between 4 bowls to serve .
The Healthy Mummy Christmas & Entertaining Cookbook 49 Sweet Potato, Feta & Cauli Rice SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 394 (1656KJ) b PROTEIN: 20 .2G b TOTAL FAT: 20G b SATURATED FAT: 13 .7G b FIBRE: 6 .8G b CARBOHYDRATES: 32 .7G b TOTAL SUGAR: 21 8G. b FREE SUGAR: NIL
Ingredients • 2 cups sweet potato, peeled & cubed • 2 cups pumpkin, peeled & cubed • 2 tbsp coconut oil, melted • salt • pepper • 400g cauliflower • 1 /3 cup dried cranberries • 200g feta, crumbled • 2 tbsp parsley leaves, chopped • 2 tsp extra virgin olive oil
Method Preheat oven to 200°C . Place the sweet potato and pumpkin on a lined baking tray . Drizzle with coconut oil and season with salt and pepper . Toss to coat . Roast for 30 minutes or until golden and tender . While veggies are roasting, cut cauliflower into florets, place in a food processor and blitz into small pieces, the size of rice . Steam on the stovetop or in the microwave until tender . When sweet potato and pumpkin are ready, add cauliflower rice and cranberries to oven tray, toss to combine and return to oven for 5 minutes to warm through . Divide vegetable mix between 4 bowls . Top each with crumbled feta, a drizzle of olive oil and parsley to serve .
The Healthy Mummy Christmas & Entertaining Cookbook 50 WHEN ENTERTAINING GUESTS OVER THE HOLIDAY SEASON, IT’S NICE TO BE ABLE TO OFFER A SWEET TREAT AFTER THE MAIN MEAL . THE FOLLOWING SELECTION OF DELICIOUS, HEALTHIER DESSERTS ARE IDEAL TO SHARE WITH Desserts FRIENDS OR INDULGE TO ENJOY IN BY YOURSELF, WITHOUT FEELING GUILTY .
The Healthy Mummy Christmas & Entertaining Cookbook 51 Chocolate Self-Saucing Pudding SERVES 8 NUTRITION INFORMATION b CALORIES PER SERVE: 175 (735KJ) b PROTEIN: 4 .5G b TOTAL FAT: 4G b SATURATED FAT: 1G b FIBRE: 1G b CARBOHYDRATES: 30G b TOTAL SUGAR: 12 .5G b FREE SUGAR: 11 .5G
Ingredients • olive oil spray • 2 tsp baking powder • 1 cup plain wholemeal flour • 1 free-range egg • 3 tbsp cacao/cocoa powder • 1 /2 cup reduced-fat milk • 3 /4 cup coconut sugar • 1 tbsp extra virgin olive oil • 1 /4 cup prunes, pitted • 1 tsp vanilla extract 1 & chopped • 1 /2 cups boiling water
Method Preheat oven to 180°C . Lightly spray 8 individual ramekins with oil (or use one larger baking dish, if you prefer) . In a bowl, combine flour, 2 tbsp of the cocoa/cacao powder, baking 1 powder, /4 cup of the coconut sugar and prunes . Add egg, milk, oil and vanilla, and stir to combine . Divide batter evenly between prepared ramekins . Combine remaining coconut sugar and remaining cocoa/cacao powder . Sprinkle evenly over the pudding batter in each ramekin . Carefully pour boiling water over the back of a spoon onto each pudding, using 2 tablespoons of water per pudding . If using one large baking dish, pour water carefully over the top . Bake for 20 minutes (if using one large dish, you may need to increase the cooking time by 5 minutes) .
The Healthy Mummy Christmas & Entertaining Cookbook 52 Date & Coconut Banoffee Pies SERVES 8 NUTRITION INFORMATION b CALORIES PER SERVE: 141 (591KJ) b PROTEIN: 3 .3G b TOTAL FAT: 5 .7G b SATURATED FAT: 1G b FIBRE: 3 2G. b CARBOHYDRATES: 18G b TOTAL SUGAR: 13 .5G b FREE SUGAR: NIL
Ingredients • 3 /4 cup pitted, dried dates • 1 /2 tsp vanilla extract • 1 /3 cup hot water • 1 /4 cup coconut cream, chilled • 1 /2 cup rolled oats • 1 /4 cup reduced-fat ricotta 1 • 1 /3 cup almond meal • 1 /2 bananas, sliced • 1 /2 tsp cinnamon • 1 /4 tsp cacao/cocoa powder 1 • 1 /2 tbsp almond butter
Method Preheat oven to 180°C . Line 8 holes of a muffin tin with paper patty cases .
1 Place dates in /4 cup of the hot water and soak for several minutes until soft . Puree dates and soaking water in a food processor until smooth . In a bowl, combine oats, almond meal and cinnamon . Add 2 tablespoons of the date puree and the remaining hot water, and mash together with a fork until well combined . Divide oat mixture between the patty cases and use your fingertips to press down firmly in an even layer, making the pie crusts . Bake for 8-10 minutes or until lightly golden . Remove from the oven and allow to cool . While pie crusts cool, combine the remaining pureed dates with almond butter and vanilla until smooth . Carefully spread the date mixture over the base of each crust . Place a couple of slices of banana on top of each pie, pressing down lightly . In a blender or food processor, blitz the chilled coconut cream and ricotta until smooth . Spread the coconut cream mixture over the banana slices in an even layer . Top with the remaining banana slices and dust with cacao/cocoa to serve . Leftovers can be stored in an airtight container in the fridge for 3-4 days .
The Healthy Mummy Christmas & Entertaining Cookbook 53 Easy Apple Torte SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 335 (1408KJ) b PROTEIN: 10G b TOTAL FAT: 18G b SATURATED FAT: 10G b FIBRE: 3G b CARBOHYDRATES: 34G b TOTAL SUGAR: 12G b FREE SUGAR: NIL
Ingredients • olive oil spray • 2 free-range eggs • 2 tbsp butter, melted • 2 tsp Natvia • 3 tbsp wholemeal self-raising flour • 1 /2 tsp cinnamon • salt • 2 apples, peeled, cored & sliced • 1 /3 cup reduced-fat Greek natural yoghurt
Method Preheat oven to 180°C . Lightly grease a medium-size baking dish with oil . Whisk together eggs, butter and Natvia . In a separate bowl, sift flour, cinnamon and a pinch of salt . Stir dry ingredients into the wet mixture . Stir apple slices into the batter . Pour batter into prepared dish and smooth over the top . Bake for 10-15 minutes or until firm and golden . Serve warm with a dollop of yoghurt .
The Healthy Mummy Christmas & Entertaining Cookbook 54 Coconut Lime Mousse SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 142 (598KJ) b PROTEIN: 1 .3G b TOTAL FAT: 14 1G. b SATURATED FAT: 12 .5G b FIBRE: 1G b CARBOHYDRATES: 2 9G. b TOTAL SUGAR: 2 .4G b FREE SUGAR: NIL
Ingredients • 1 cup full-fat coconut cream • 1 tbsp Natvia • 1 tbsp lime juice • 1 tsp lime zest • 2 tsp shredded coconut
Method Chill the tin of coconut cream in the fridge for 4 hours . Scoop thick cream from the top of the tin and place in a bowl . (Reserve the coconut water in the bottom for another use, such as a Healthy Mummy Smoothie .) Add Natvia, lime zest and juice to the cream . With an electric beater, beat on a low speed until well combined . Divide between 4 serving dishes and sprinkle with coconut to serve .
The Healthy Mummy Christmas & Entertaining Cookbook 55 Orange & Mango Sorbet SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 129 (540KJ) b PROTEIN: 1 .9G b TOTAL FAT: 0 .2G b SATURATED FAT: NIL b FIBRE: 4 .3G b CARBOHYDRATES: 27G b TOTAL SUGAR: 27G b FREE SUGAR: 11 .7G
Ingredients • 4 oranges • 1 cup mango, diced • 2 tbsp honey
Method Cut peel and pith off the oranges and remove any seeds . Place the flesh in a food processor or blender with the mango and honey . Blend until very smooth . Transfer to a freezer-safe container and freeze for approximately 3 hours, stirring a few times to break up the ice crystals as it sets . Remove from freezer 5 minutes before serving and allow to soften slightly . Divide between 4 bowls to serve . Note: if you freeze the orange flesh and mango, they can be blended with the honey into an instant sorbet just before serving .
The Healthy Mummy Christmas & Entertaining Cookbook 56 Chocolate Banana Pudding SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 311 (1310KJ) b PROTEIN: 7 .7G b TOTAL FAT: 21 2G. b SATURATED FAT: 18 .4G b FIBRE: 5 .3G b CARBOHYDRATES: 20 .7G b TOTAL SUGAR: 17 4G. b FREE SUGAR: 5G
Ingredients • 400g tin coconut cream, chilled overnight • 1 tsp vanilla extract • 1 tbsp honey • 1 tbsp powdered gelatine • 2 bananas, chopped • 1 /3 cup cacao/cocoa powder
Method Place chilled coconut cream in a bowl with vanilla, honey and gelatine . Use an electric beater to whip until thick, then refrigerate for 5 minutes to set . Set aside one-third of the whipped coconut cream and put the remaining mixture in a food processor . Add banana (reserving a few slices for garnish) and cacao/cocoa powder, and blitz until smooth . Divide the chocolate cream mixture into 4 serving bowls or glasses and top with the reserved whipped coconut cream . Garnish with extra banana slices . Serve immediately or refrigerate for 30 minutes to chill slightly .
The Healthy Mummy Christmas & Entertaining Cookbook 57 Apple Berry Crumble SERVES 8 NUTRITION INFORMATION b CALORIES PER SERVE: 231 (969KJ) b PROTEIN: 4 .4G b TOTAL FAT: 15 5G. b SATURATED FAT: 4 .4G b FIBRE: 3 .3G b CARBOHYDRATES: 17 .7G b TOTAL SUGAR: 9 .3G b FREE SUGAR: 1 .9G
Ingredients • 4 apples, peeled & finely diced • 1 tbsp coconut flakes • 1 cup blueberries (fresh or frozen) • 1 /2 cup almond meal • 2 tbsp butter • 1 tbsp coconut sugar • 1 /2 tsp cinnamon • 1 cup rolled oats • 1 /2 cup walnuts, chopped
Method Preheat oven to 180°C . Combine apple pieces, coconut flakes and berries in a baking dish . Place almond meal, butter, sugar and cinnamon in a food processor and pulse until it resembles breadcrumbs . Stir through the oats and walnuts to combine . Cover the fruit mixture with almond and oat crumble . Bake for 30 minutes, or until the apple is tender and the crumble topping is golden and crunchy .
The Healthy Mummy Christmas & Entertaining Cookbook 58 Brandy Snap Baskets with Fruit SERVES 6 NUTRITION INFORMATION b CALORIES PER SERVE: 146 (614KJ) b PROTEIN: 1G b TOTAL FAT: 7G b SATURATED FAT: 4 .5G b FIBRE: 0 .3G b CARBOHYDRATES: 20 .3G b TOTAL SUGAR: 13 6G. b FREE SUGAR: 13 .6G
Ingredients 1 • 2 /2 tbsp butter • 1 /3 cup coconut sugar • 2 tbsp maple syrup • 1 /3 cup plain wholemeal flour • 1 /4 tsp ground ginger • 1 tsp brandy • fresh fruit salad, to serve
Method Preheat oven to 160°C fan-forced . Line 2 flat baking trays with baking paper . In a small saucepan over a medium heat, combine butter, sugar and maple syrup, and simmer until the sugar has dissolved . Remove saucepan from the heat . Sift in the flour and ginger, add brandy and stir until well combined . Cover and keep warm . Place 3 tsp of mixture onto a baking tray in a circle . Repeat with remaining mixture, making approximately 12 circles and leaving plenty of room for the snaps to spread . Bake for 7-8 minutes or until golden brown and bubbles have formed on the surface . While still warm, carefully place each of the snaps in a hole of a muffin tray to shape them into a basket . Hold in place until cooled slightly and set, then remove and place on a tray to cool completely . To serve, fill 2 brandy snap baskets per person with fresh berries or other fruit . Leftover baskets can be stored in an airtight container in the pantry for up to 3 days .
The Healthy Mummy Christmas & Entertaining Cookbook 59 Spicy Ginger Cookies MAKES 14 NUTRITION INFORMATION b CALORIES PER SERVE (2 COOKIES): 192 (806KJ) b PROTEIN: 2 .8G b TOTAL FAT: 7G b SATURATED FAT: 4 .4G b FIBRE: 0 .8G b CARBOHYDRATES: 29 .7G b TOTAL SUGAR: 12 6G. b FREE SUGAR: 12 .5G
Ingredients • 3 tbsp butter • 1 /4 cup coconut sugar • 1 /4 cup rice malt syrup • 1 tsp ground ginger • 1 /2 tsp ground cinnamon • 1 /2 tsp baking soda • 1 tbsp boiling water • 1 cup plain wholemeal flour
Method Preheat oven to 160°C . Line 2 baking trays with baking paper . Place butter, sugar, rice malt syrup, ginger and cinnamon in a saucepan over a medium heat and stir until well combined . Heat until almost boiling, then remove from the heat . Pour the mixture into a large bowl and allow to cool slightly . Dissolve the baking soda in the boiling water, then stir into the butter and syrup mixture . Sift flour into the bowl and stir until well combined . Drop spoonfuls of dough onto the lined baking trays, forming 3cm-diameter rounds . Mixture should make approximately 14 cookies . Leave space between each one to allow room for cookies to spread . Bake for 10-15 minutes or until golden .
The Healthy Mummy Christmas & Entertaining Cookbook 60 Baked Pear Custard Tart SERVES 6 NUTRITION INFORMATION b CALORIES PER SERVE: 261 (1095KJ) b PROTEIN: 6 .9G b TOTAL FAT: 15 2G. b SATURATED FAT: 8 .8G b FIBRE: 0 .9G b CARBOHYDRATES: 24G b TOTAL SUGAR: 17 .6G b FREE SUGAR: 11 .7G
Ingredients • coconut oil, for greasing • 4 large free-range eggs • 3 tbsp honey • 330ml reduced-fat thickened cream • 1 tsp vanilla extract • 3 tbsp plain wholemeal flour • 2 pears • sprinkle of cinnamon
Method Preheat oven to 160°C fan-forced . Lightly grease a pie dish with coconut oil . Place eggs, honey, cream and vanilla in a bowl and beat well . Whisk through sifted flour . Pour two-thirds of the mixture into the prepared pie dish . Bake for 5-7 minutes to set the custard . Meanwhile, core pears and cut into slices . Remove pie dish from oven and scatter pear slices over the custard . Pour the remaining custard cream over the pears, then sprinkle with cinnamon . Return to oven and bake for 40 minutes or until custard has set . Serve warm .
The Healthy Mummy Christmas & Entertaining Cookbook 61 Greek Yoghurt Pudding SERVES 1 NUTRITION INFORMATION b CALORIES PER SERVE: 273 (1148KJ) b PROTEIN: 8G b TOTAL FAT: 20G b SATURATED FAT: 12 .3G b FIBRE: 0 .6G b CARBOHYDRATES: 14 .5G b TOTAL SUGAR: 11 5G. b FREE SUGAR: 7 5G.
Ingredients • coconut oil, for greasing • 1 /2 tsp powdered gelatine • 1 tsp cold water • 1 tsp boiling water • 4 tbsp reduced-fat coconut cream • 2 tbsp reduced-fat Greek natural yoghurt • 2 tsp rice malt syrup • 1 tbsp walnuts, chopped
Method Lightly grease a small ramekin with coconut oil . In a small bowl, sprinkle gelatine over cold water and set aside for 10 minutes . Add boiling water to the gelatine mixture and stir until gelatine is dissolved . Set aside for a few minutes to cool and thicken . Place coconut cream, yoghurt and rice malt syrup in a saucepan and heat until simmering . Add gelatine mixture and stir until combined . Pour mixture into the prepared ramekin and refrigerate overnight to set . When ready to serve, run a knife around the edges of the ramekin to loosen the pudding, turn onto a plate and top with chopped walnuts to serve .
The Healthy Mummy Christmas & Entertaining Cookbook 62 FESTIVE FOODS ARE ONE OF GREAT JOYS OF THE CHRISTMAS SEASON . YOUR HEALTHY LIFESTYLE DOESNÍT MEAN YOU HAVE TO MISS OUT; THESE HEALTHY VERSIONS OF SEASONAL FAVOURITES DELIVER Favourite ALL THE DELICIOUSNESS WITH FESTIVE TREATS NONE OF THE GUILT!
The Healthy Mummy Christmas & Entertaining Cookbook 63 No-Bake Spiced Stars SERVES 5 NUTRITION INFORMATION V CALORIES PER SERVE: 186 (774KJ) b PROTEIN: 4 .6G b TOTAL FAT: 9 .2G b SATURATED FAT: 0 .6G b FIBRE: 4 .2G b CARBOHYDRATES: 17 .6G b TOTAL SUGAR: 11 4G. b FREE SUGAR: NIL
Ingredients • 5 dried dates, pitted & chopped • 2 tsp orange zest • 3 tbsp freshly squeezed orange juice • 1 /2 cup rolled oats • 1 /2 cup almond meal • 1 tsp cinnamon • 1 tsp ground nutmeg • 1 /2 tsp ground ginger • 1 /2 tsp ground cloves
Method Place dates in a small bowl, cover with orange juice and zest, and set aside to soak . Place oats in a food processor and process on high until finely chopped . Add almond meal, spices, dates and soaking liquid . Process on high until ingredients are well combined and beginning to come together . If the mixture is too dry, add some extra orange juice . Refrigerate for 10 minutes . Once chilled, roll the mixture between two pieces of baking paper until approximately 1cm thick . Remove top piece of paper and press a small star-shaped cookie cutter into the dough . Use a flat spatula to remove stars from the paper and transfer to a serving plate . Return the scraps of mixture to the baking paper, roll out and cut again . Repeat until all mixture is cut into stars . Recipe makes approximately 10 stars . Transfer stars to the fridge and chill for 15 minutes or until ready to serve . Store in an airtight container in the fridge or freezer .
The Healthy Mummy Christmas & Entertaining Cookbook 64 Reindeer Logs SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 214 (901KJ) b PROTEIN: 5 .1G b TOTAL FAT: 9 .7G b SATURATED FAT: 2 6G. b FIBRE: 4 .5G b CARBOHYDRATES: 24 .9G b TOTAL SUGAR: 12 9G. b FREE SUGAR: NIL
Ingredients • 2 tbsp chia seeds • 2 tsp cacao/cocoa powder • 1 tsp peppermint extract • 1 cup dried dates, pitted & chopped • 2 tbsp walnuts • 1 tbsp shredded coconut • 1 /4 cup water • 3 /4 cup rolled oats
Method Line a slice tin with baking paper . Place all ingredients in a food processor and process on high for several minutes until all ingredients are well combined, scraping down the sides as needed . Press the mixture into lined tin, cover with cling wrap and refrigerate for 2 hours . When chilled and firm, slice into 8 bars . Store in an airtight container in the fridge or freezer .
The Healthy Mummy Christmas & Entertaining Cookbook 65 Strawberry Santas SERVES 2 NUTRITION INFORMATION b CALORIES PER SERVE: 152 (630KJ) b PROTEIN: 8G b TOTAL FAT: 9 .8G b SATURATED FAT: 6 .2G b FIBRE: 1 .8G b CARBOHYDRATES: 6 4G. b TOTAL SUGAR: 6 .4G b FREE SUGAR: 3G
Ingredients • 1 punnet strawberries • 1 /2 cup light cream cheese • 1 tbsp lemon zest
Method Wash the strawberries and pat dry . Cut off the green top, leaving a flat surface so the strawberries can stand up on a plate . Cut the bottom third of the strawberries off and set aside for Santa’s hat. Combine the cream cheese and lemon zest . Spoon into a piping bag and carefully pipe a triangle shape onto the largest section of each strawberry (to form Santa’s beard) and a small dollop onto the cut surface. (Tip: if you don’t have a piping bag, fill a zip-lock bag with cream cheese mix, then snip off a small corner .) Place the small pieces of strawberries on top of the larger pieces . Pipe a tiny dollop of cream cheese on the tip of each strawberry, like a pompom on the end of Santa’s hat. Refrigerate for 10 minutes before serving .
The Healthy Mummy Christmas & Entertaining Cookbook 66 Frozen Watermelon Trees SERVES 1 NUTRITION INFORMATION V CALORIES PER SERVE: 109 (458KJ) b PROTEIN: 2 .5G b TOTAL FAT: 1G b SATURATED FAT: 0 4G. b FIBRE: 2G b CARBOHYDRATES: 22G b TOTAL SUGAR: 22G b FREE SUGAR: NIL
Ingredients • 300g watermelon • 1 tbsp reduced-fat Greek natural yoghurt • 1 tbsp blueberries (fresh or frozen)
Method Leaving the rind on, slice the watermelon into triangles . Create a 1-2cm wide ‘trunk’ in the centre of each tree by cutting out the rind from either side. Dip the top half of each triangle into yoghurt and place on a tray lined with baking paper . Cut the blueberries in half . Press blueberry halves, cut side down, into the yoghurt to look like decorations . Place in the freezer until the yoghurt has set, then serve .
The Healthy Mummy Christmas & Entertaining Cookbook 67 Choc-Dipped Cherries SERVES 2 NUTRITION INFORMATION b CALORIES PER SERVE: 123 (518KJ) b PROTEIN: 1G b TOTAL FAT: 9 .4G b SATURATED FAT: 7 .3G b FIBRE: 1 .6G b CARBOHYDRATES: 8G b TOTAL SUGAR: 7 .1G b FREE SUGAR: 3 .9G
Ingredients • 15g dark chocolate (70%) • 1 tsp coconut oil • 10 fresh cherries, stems attached • 1 tbsp desiccated coconut
Method Melt the chocolate and coconut oil in a microwave-safe bowl . Mix well to combine . Dip the cherries into the chocolate mixture, then into coconut and set on a plate . Refrigerate for 1 hour or until chocolate is set, then serve .
The Healthy Mummy Christmas & Entertaining Cookbook 68 Choc Mint Balls SERVES 6 NUTRITION INFORMATION b CALORIES PER SERVE (2 BALLS): 216 (902KJ) b PROTEIN: 4G b TOTAL FAT: 10 .6G b SATURATED FAT: 3 2G. b FIBRE: 5 .2G b CARBOHYDRATES: 24 .4G b TOTAL SUGAR: 23 4G. b FREE SUGAR: 3 .8G
Ingredients • 1 /2 cup almond meal • 1 cup dried dates, pitted • 1 tbsp water • 1 /2 tsp peppermint extract • 2 tbsp cacao/cocoa powder • 1 tbsp honey • 2 tbsp desiccated coconut
Method Place all ingredients, except the coconut, in a food processor and process on high until smooth . Use a spatula to scrape down the sides as needed . Spread desiccated coconut on a plate . Roll tablespoons of the mixture into 12 balls and coat with coconut . Refrigerate for at least 1 hour before serving . Store leftovers in an airtight container in the fridge for up to a week, or store in the freezer .
The Healthy Mummy Christmas & Entertaining Cookbook 69 Olive Dip with Veggie Sticks SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 140 (689KJ) b PROTEIN: 4 .3G b TOTAL FAT: 14 3G. b SATURATED FAT: 7G bFIBRE: 2 .9G b CARBOHYDRATES: 3 4G. b TOTAL SUGAR: 3G b FREE SUGAR: NIL
Ingredients • 2 cups kalamata olives, pitted • 2 /3 cup light cream cheese • 1 tbsp lemon juice • 2 carrots • 1 red capsicum
Method Dice the olives . Combine olives, cream cheese and lemon juice . Peel the carrot and slice into batons . Slice capsicum into batons . Serve dip with veggie sticks .
The Healthy Mummy Christmas & Entertaining Cookbook 70 Caramelised Onion Dip with Carrot Sticks SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 155 (651KJ) b PROTEIN: 3 .2G b TOTAL FAT: 13G b SATURATED FAT: 9 1G. b FIBRE: 1 .5G b CARBOHYDRATES: 5G b TOTAL SUGAR: 7 .5G b FREE SUGAR: NIL
Ingredients • 3 tsp extra virgin olive oil • 1 red onion, finely diced • 1 /3 cup light cream cheese • 1 /2 cup extra light sour cream • 1 tbsp lemon juice • 2 tsp fresh chives, chopped • salt • pepper • 4 carrots, cut into batons
Method Heat olive oil in a saucepan over a medium-low heat and cook onions for 10 minutes, stirring occasionally, until well cooked and caramelised . This is best done slowly over a gentle heat, so you don’t burn the onions. Combine lemon juice and cream cheese and stir until smooth . Add sour cream and caramelised onion and mix well . Stir through the chives and season with salt and pepper to taste . Serve with carrot sticks or other vegetables of choice .
The Healthy Mummy Christmas & Entertaining Cookbook 71 WE’VE TAKEN THE STRESS OUT OF PLANNING YOUR CHRISTMAS DAY MENU, WITH OPTIONS FOR EVERY STYLE OF CELEBRATION, FROM A TRADITIONAL TURKEY WITH ALL THE FIXINGS, TO A VEGETARIAN FEAST . Impressive CHRISTMAS MENUS
The Healthy Mummy Christmas & Entertaining Cookbook 72 Traditional MenuStarters • Cucumber S’Mores with Mango, CHRISTMAS DAY Crab & Coriander • Sun-Dried Tomato Gnocchi Stacks
Main meal • Roast Turkey with Pistachio Stuffing, Cranberry Gravy & Orange Couscous Salad
Sides • Potato & Rocket Salad with Walnuts • Cabbage & Cranberry Salad
Desserts • Blueberry Swirl Cheesecake • Healthy Fruit Trifle • Christmas Tree Apple & Pear Platter
The Healthy Mummy Christmas & Entertaining Cookbook 73 TRADITIONAL STARTERS
Cucumber S’Mores with Sun-Dried Tomato Gnocchi Stacks SERVES 5 Mango, Crab & Coriander NUTRITION INFORMATION b CALORIES PER SERVE: 89 (374KJ) SERVES 4 b PROTEIN: 2 .2G b TOTAL FAT: 2 .6G b SATURATED FAT: 0 .3G bFIBRE: 1 .9G NUTRITION INFORMATION b CALORIES PER SERVE: 124 (517KJ) b CARBOHYDRATES: 12 .4G b TOTAL SUGAR: 4 .2G b FREE SUGAR: NIL b PROTEIN: 13 6G. b TOTAL FAT: 0 .8G b SATURATED FAT: NIL b FIBRE: 2 .8G b CARBOHYDRATES: 13 .8G b TOTAL SUGAR: 13 1G. b FREE SUGAR: NIL Ingredients • 10 pieces fresh gnocchi Ingredients • 1 tsp extra virgin olive oil • 2 Lebanese cucumbers • 10 green olives, pitted • 4 cheeks mango, finely diced • 1 /4 cup sun-dried tomatoes • 320g tinned crabmeat (drained weight) • 10 fresh basil leaves • 1 /3 cup fresh coriander, finely chopped Method Method Preheat oven to 160°C . Slice cucumber into 1cm rounds and arrange on a serving plate . Place fresh gnocchi in a roasting tin and drizzle with olive oil . Roast for Combine the mango and crab . Top each cucumber round with 25-30 minutes or until golden, stirring occasionally . a small spoonful of the mixture . Garnish with coriander to serve . Thread each of the roasted gnocchi onto a large toothpick or small skewer . Top each gnocchi with an olive, a piece of sun-dried tomato and a basil leaf . Serve while the gnocchi is still warm .
The Healthy Mummy Christmas & Entertaining Cookbook 74 TRADITIONAL MAIN
Ingredients Place lemon wedges and rosemary in the Cranberry Gravy cavity . Tuck wings under the turkey and tie Place roasting pan with reserved juices on • 3 .5kg (size 35) whole turkey legs together with kitchen string . the stove over a medium heat (or transfer • 1 lemon, cut into wedges Place the turkey on a rack in a deep roasting juices to a saucepan if you prefer) . Add the • 2 sprigs rosemary, leaves picked pan, rub with 1 tsp of the extra virgin olive flour to the pan and whisk well to combine . • 3 tsp extra virgin olive oil oil and season with salt and pepper . Pour Cook, stirring, for 2 minutes or until the mixture starts to bubble . • salt 2 cups of water into the bottom of the pan . • pepper Cover turkey with foil and roast for 30 minutes . Gradually add the stock, then the cranberry sauce, whisking constantly . Simmer, • 1 brown onion, chopped Reduce heat to 180°C and roast for a further uncovered, stirring occasionally, for • 2 garlic cloves, crushed 30 minutes . 5 minutes until thickened . Season with • 2 tbsp unsalted pistachios, Remove foil from turkey and roast for a salt and pepper to taste . roughly chopped further 45-60 minutes, until skin is golden Orange Couscous Salad and juices run clear when a skewer is • 1 /2 cup dried cranberries, To make dressing, whisk together the inserted into the thigh . (Re-cover with 1 remaining /4 cup of orange juice, remaining roughly chopped foil if turkey is browning too quickly .) 1 1 tsp of extra virgin olive oil, Dijon mustard • 1 /2 cups couscous (uncooked) Remove from oven and rest for 20 minutes and cumin . • 3 /4 cup fresh orange juice in the pan before transferring to a serving Cut the peel and pith from the orange and • 1 cup boiling water platter . Reserve the roasting pan juices to slice flesh into 5mm rounds . Cut each round • 1 free-range egg, lightly whisked make the gravy . into quarters . Pistachio Stuffing 1 • 2 tsp orange zest Place the remaining /2 cup of couscous While the turkey is roasting, heat 1 tsp of 1 • 1 cup fresh parsley, chopped in a bowl, pour over remaining /2 cup of • olive oil spray the extra virgin olive oil in a frying pan over boiling water and set aside for 5 minutes . 1 a medium heat . Cook the onion and garlic Fluff the couscous with a fork . • 1 /2 tbsp plain wholemeal flour for 5 minutes until soft and translucent . Stir 1 1 Toss couscous with sliced red onion, • 1 /2 cups reduced-salt liquid through pistachios and /4 cup of the dried 1 chicken stock cranberries . Set aside to cool slightly . remaining /4 cup of dried cranberries, Roast Turkey with 1 orange segments, mint and remaining • 2 /2 tbsp cranberry sauce Place 1 cup of the couscous in a large bowl . 1 /4 cup of parsley . Arrange lettuce in 1 (store-bought) Heat /2 cup of the orange juice until warmed a bowl and top with couscous/orange Pistachio Stuffing, 1 • 1 tsp Dijon mustard through, combine with /2 cup of the boiling mixture . Drizzle over the dressing . 1 water and pour over couscous . Stir, then Cranberry Gravy • /2 tsp ground cumin cover and set aside for 5 minutes to absorb . To Serve • 1 orange Carve the turkey, dividing into 100g portions Fluff couscous with a fork and combine with 1 of meat per person . Serve with stuffing, & Orange Couscous • /2 red onion, thinly sliced 3 the onion mixture, egg, orange zest, /4 cup gravy and couscous salad . • 2 tbsp mint leaves, chopped of the parsley and salt and pepper . Spoon Salad • 4 cups mixed lettuce stuffing into a baking dish sprayed with oil Store leftover turkey, covered, in the fridge for up to 3 days, or wrap well and freeze for SERVES 5 and cover with a lid or foil . up to 3 months . NUTRITION INFORMATION Method Place stuffing in the oven as soon as you b CALORIES PER SERVE: 538 (2249KJ) remove the turkey . Bake for 30 minutes Tips: If turkey is frozen, ensure it has fully b PROTEIN: 44G b TOTAL FAT: 14 .9G Roast Turkey while turkey rests and you prepare the gravy . thawed before cooking . A 3 .5 kg turkey b SATURATED FAT: 3 6G. b FIBRE: 5 3G. Preheat oven to 200°C . (If your oven is large enough, you can bake will take 2-3 days to thaw in the fridge . b CARBOHYDRATES: 53 .6G Rinse the turkey cavity in cold running water . the stuffing with the turkey for the final Check the cavity of the turkey before b TOTAL SUGAR: 16 .6G b FREE SUGAR: 10 .2G Pat dry with paper towels inside and out . 30 minutes of roasting .) cooking; some turkeys have the neck inside.
The Healthy Mummy Christmas & Entertaining Cookbook 75 TRADITIONAL SIDES
Cabbage & Cranberry Salad Potato & Rocket Salad with Walnuts SERVES 4 SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 140 (590KJ) NUTRITION INFORMATION b CALORIES PER SERVE: 118 (493KJ) b PROTEIN: 1 6G. b TOTAL FAT: 5G b SATURATED FAT: 0 .6G b FIBRE: 3 .6G b PROTEIN: 4G b TOTAL FAT: 4 .6G b SATURATED FAT: 0 .4G b FIBRE: 1 .8G b CARBOHYDRATES: 22 .7G b TOTAL SUGAR: 19G b FREE SUGAR: 4 8G. b CARBOHYDRATES: 11G b TOTAL SUGAR: 2 .8G b FREE SUGAR: 0 .7G
Ingredients Ingredients • 1 tbsp extra virgin olive oil • 2 potatoes 1 • 1 /2 brown onion, diced • /4 cup reduced-fat Greek natural yoghurt • 250g red cabbage, thinly sliced • 2 tsp white wine vinegar • 100ml vegetable stock • 1 tsp wholegrain mustard • 1 tbsp balsamic vinegar • 1 /2 tsp honey • 1 tbsp brown sugar • 3 cups rocket • 1 /2 cup dried cranberries • 2 tbsp walnuts, roughly chopped
Method Method Heat oil in a large pan over a low heat . Cook onion, stirring occasionally, for Cut potato into bite-size chunks . Steam in the microwave or on the stovetop until tender . 10 minutes until it starts to caramelise . Add cabbage and cook until it starts Rinse under cold running water and set aside . to soften . Add stock, vinegar and sugar, cover and simmer for 10 minutes . To make dressing, whisk together yoghurt, vinegar, mustard and honey until smooth . Stir through the cranberries and simmer for a further 10 minutes . Allow to Combine cooled potato with dressing . Place rocket in a serving bowl, top with dressed cool before serving . potato and walnuts . Salad can be prepared ahead of time and stored in an airtight container in the fridge for up to 3 days before serving .
The Healthy Mummy Christmas & Entertaining Cookbook 76 TRADITIONAL DESSERTS Blueberry Swirl Cheesecake SERVES 8 NUTRITION INFORMATION b CALORIES PER SERVE: 150 (630KJ) b PROTEIN: 8 .1G b TOTAL FAT: 8G b SATURATED FAT: 3 .8G b FIBRE: 1 .2G b CARBOHYDRATES: 13 .1G b TOTAL SUGAR: 5 .2G b FREE SUGAR: 2 .2G
Ingredients • olive oil spray • 10 Arnott’s Shredded Wheatmeal biscuits (or similar plain biscuits) • 1 tbsp LSA (linseed, sunflower & almond meal) • 1 tbsp water • 2 tbsp coconut oil, melted • 1 /2 cup blueberries (fresh or frozen) • 125g reduced-fat cream cheese • 250g reduced-fat ricotta • 2 tbsp lemon juice • 1 tbsp lemon zest • 2 tbsp Natvia • 2 free-range eggs • 1 tbsp plain wholemeal flour • 1 tsp vanilla extract
Method Preheat oven to 140°C . Grease a 22cm round cake tin with oil . Place biscuits in a food processor and blitz to form crumbs . Add LSA and pulse, then add water and coconut oil, and process until well combined . Press mixture firmly into the prepared tin in a thin, even layer . Refrigerate while preparing the filling . Place blueberries in a microwave-safe bowl . Cook on high until berries begin to collapse and juices are released . Set aside . Clean the food processor and place cream cheese and ricotta in the bowl . Blitz until smooth . Add lemon juice, zest and Natvia, and process until well combined . Add eggs, flour and vanilla, and process until smooth . Pour cream cheese mixture over the chilled biscuit base . Drizzle the blueberry mixture over the top and swirl lightly with a butter knife . Bake for 1 hour, then turn the oven off and allow cheesecake to sit in the oven for a further 1 hour, until set . Refrigerate and serve cold .
The Healthy Mummy Christmas & Entertaining Cookbook 77 TRADITIONAL DESSERTS
Healthy Fruit Trifle SERVES 8 NUTRITION INFORMATION b CALORIES PER SERVE: 185 (773KJ) b PROTEIN: 11G b TOTAL FAT: 3 .5G b SATURATED FAT: 0 .8G b FIBRE: 1 .7G b CARBOHYDRATES: 24 .9G b TOTAL SUGAR: 13 .8G b FREE SUGAR: 2 .8G
Ingredients 1 • 1 /4 cups water • 1 tbsp powdered gelatine • 1 cup apple & blackcurrant juice (no added sugar) • 1 cup wholemeal self-raising flour • 2 free-range eggs, separated • 1 cup reduced-fat milk • 1 tsp vanilla extract • 2 tbsp crushed peanuts • 2 cups reduced-fat Greek natural yoghurt • 1 punnet strawberries, quartered • 1 cup blueberries (fresh or frozen) • 1 cup fresh cherries
Method
1 To make jelly, place /4 cup of the water in a large jug and sprinkle over gelatine . Leave for 1-2 minutes to soften . Boil remaining cup of water, add to gelatine mix and stir until 3 gelatine is dissolved and liquid is clear . Stir in /4 cup of the apple and blackcurrant juice . Pour mixture into a shallow dish and refrigerate for several hours, or overnight, until firm . When jelly has set, make the pancake rolls . Place the flour in a mixing bowl and stir in milk, egg yolks and vanilla until smooth . In a separate small mixing bowl, beat egg whites with an electric mixer until soft peaks form . Fold egg white, a small portion at a time, through the pancake batter until well combined .
1 Heat a non-stick frying pan over a medium heat . Scoop /3 cup of batter into the pan and cook pancake on both sides until just golden . Place on a piece of paper towel, roll up tightly and set aside to cool . Repeat with remaining batter to make 6 pancake rolls . To assemble trifle, gently unroll pancakes to remove paper towels – pancakes will keep their rolled-up shape . Slice each roll into 4 or 5 rounds . Arrange over the base of a large 1 bowl and drizzle with remaining /4 cup of apple and blackcurrant juice . Cut jelly into cubes and spoon over the pancake rolls . Sprinkle with nuts . Top jelly with yoghurt . Arrange strawberries, blueberries and cherries on top of yoghurt . Refrigerate for at least 30 minutes or until ready to serve .
The Healthy Mummy Christmas & Entertaining Cookbook 78 TRADITIONAL DESSERTS
Christmas Tree Apple & Pear Platter SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 123 (492KJ) b PROTEIN: 2 .7G b TOTAL FAT: 6 .2G b SATURATED FAT: 1 .6G b FIBRE: 3 .4G b CARBOHYDRATES: 12 .6G b TOTAL SUGAR: 10 .4G b FREE SUGAR: 1G
Ingredients • 1 apple • 1 pear • 2 tbsp peanut butter • 1 slice watermelon • 1 tbsp dried cranberries • 2 tsp shredded coconut
Method Core the apple and pear, and cut each into 8 slices . Place peanut butter in a microwave-safe bowl and heat slightly until runny . Use a star-shaped cookie cutter to cut a star in the slice of watermelon . Cut a rectangle shape from the remaining watermelon to use as a trunk . Set aside . Arrange apple and pear slices on a serving plate in the shape of a Christmas tree, with the skin on the fruit forming the bottom side of each of the ‘leaves’. Drizzle heated peanut butter across the tree to look like tinsel . Arrange dried cranberries to look like decorations . Sprinkle over coconut . Place the watermelon star at the top and trunk at the bottom of the tree .
The Healthy Mummy Christmas & Entertaining Cookbook 79 Seafood + Seasonal Produce CHRISTMAS DAY MenuStarters • Sweet Chilli Tuna Rice Paper Rolls • Baby Octopus Salad
Main meal • Snapper with Tahini Sauce
Sides • Prawn, Mango & Avocado Salad • Berry & Sunflower Seed Salad
Desserts • Watermelon Sorbet • Frozen Yoghurt Berry Clusters
The Healthy Mummy Christmas & Entertaining Cookbook 80 SEASONAL STARTERS
Sweet Chilli Tuna Rice Paper Rolls SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 386 (1616KJ) b PROTEIN: 46G b TOTAL FAT: 5 .1G b SATURATED FAT: 1 .5G b FIBRE: 3 .6G b CARBOHYDRATES: 36 .6G b TOTAL SUGAR: 11 .9G b FREE SUGAR: 7 .8G
Ingredients • 425g tinned tuna in water, drained & flaked • 1 /3 cup sweet chilli sauce • 16 rice paper sheets • 4 carrots, grated • 4 cups bean sprouts • 2 tbsp fresh coriander, chopped
Method Combine tuna with half the sweet chilli sauce . Lay a damp tea towel on the bench . Fill a wide, shallow bowl with hot water . Place one rice paper sheet in the water for about 5 seconds . Carefully remove from the water and lay flat on the damp tea towel . Arrange a small amount each of the carrot, bean sprouts, tuna and coriander in the centre of the rice paper sheet . Fold the top and bottom of the rice paper into the centre, then roll up . Repeat with the remaining wraps and filling ingredients . Serve with remaining sweet chilli sauce for dipping .
The Healthy Mummy Christmas & Entertaining Cookbook 81 SEASONAL STARTERS
Baby Octopus Salad SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 208 (873KJ) b PROTEIN: 39 .2G b TOTAL FAT: 2 .8G b SATURATED FAT: 0 .6G b FIBRE: 1 .8G b CARBOHYDRATES: 4 .4G b TOTAL SUGAR: 2 .7G b FREE SUGAR: NIL
Ingredients • 2 tomatoes, cut into wedges • 4 cups mixed lettuce • 1 red onion, finely sliced • olive oil spray • 600g fresh baby octopus • 1 /3 cup lemon juice • salt • pepper
Method Combine tomato, lettuce and red onion in a serving bowl . Heat a barbecue plate or frying pan and lightly spray with oil . Cook baby octopus for 5 minutes or until cooked through . Set aside to cool slightly, then add to salad . Dress salad with lemon juice, salt and pepper, and toss to combine . Divide between 4 plates to serve .
The Healthy Mummy Christmas & Entertaining Cookbook 82 vegetarian SEASONAL MAIN
Snapper with Tahini Sauce SERVES 6 NUTRITION INFORMATION b CALORIES PER SERVE: 393 (1654KJ) b PROTEIN: 39 .7G b TOTAL FAT: 24 .3G b SATURATED FAT: 3 .3G b FIBRE: 4 .2G b CARBOHYDRATES: 1 .7G b TOTAL SUGAR: 1 .2G b FREE SUGAR: NIL
Ingredients
• 1 large whole snapper • 1 /4 cup pine nuts (approx . 1kg) • 8 garlic cloves, crushed • 1 tbsp extra virgin olive oil • 1 /2 cup tahini • 3 /4 cup lemon juice • 2 cups water • salt • 1 tsp salt • pepper • 2 tsp ground coriander • 1 /2 lemon, sliced • 1 /4 bunch flat-leaf parsley, chopped
Method Preheat oven to 180°C . Line a baking tray with baking paper . Make a cut along the belly of the fish . Rub fish with one-quarter of the olive oil and one-quarter of the lemon juice . Season with salt and pepper . Place lemon slices inside the fish . Place fish on lined baking tray and bake for 20-25 minutes or until cooked through . While fish is cooking, heat remaining olive oil in a small saucepan over a medium-high heat . Add pine nuts and cook for 2-3 minutes until just golden . Remove and set aside . Add garlic, tahini, remaining lemon juice, water, salt and ground coriander to the saucepan and heat over a medium-high heat, stirring constantly until heated through . The sauce should be runny; if it is too thick, add more water or lemon juice to taste. Taste and season with salt and pepper, if needed . Place cooked fish on a serving platter and drizzle over tahini sauce . Sprinkle with parsley and pine nuts to serve .
The Healthy Mummy Christmas & Entertaining Cookbook 83 SEASONAL SIDES
Prawn, Mango & Avocado Salad Berry & Sunflower Seed Salad SERVES 4 SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 214 (895KJ) NUTRITION INFORMATION b CALORIES PER SERVE: 330 (1381KJ) b PROTEIN: 14G b TOTAL FAT: 8 9G. b SATURATED FAT: 1 8G. b FIBRE: 2 .6G b PROTEIN: 20G b TOTAL FAT: 23G b SATURATED FAT: 5 .3G b FIBRE: 6 .5G b CARBOHYDRATES: 17G b TOTAL SUGAR: 15G b FREE SUGAR: 8G b CARBOHYDRATES: 6G b TOTAL SUGAR: 6G b FREE SUGAR: NIL
Ingredients Ingredients
• 1 tsp extra virgin olive oil • 1 /3 cup water • 2 tsp extra virgin olive oil • 12 raw banana prawns, shelled • 4 cups mixed lettuce • 1 tsp white wine vinegar • 2 garlic cloves, crushed • 1 avocado, diced • 2 tsp Dijon mustard • 4 spring onions, chopped • 1 mango, diced • 6 cups mixed lettuce • 1 /3 cup sweet chilli sauce • 2 tbsp lemon juice • 2 punnets strawberries, hulled & chopped • 1 Lebanese cucumber, sliced Method • 4 spring onions, sliced Heat oil on a barbecue plate or grill pan over a high heat . When hot, add • 1 /2 cup sunflower seeds prawns and cook for 2-3 minutes on each side . In the last minute of cooking, • 1 /2 cup reduced-fat feta, crumbled add garlic and spring onion . Add the chilli sauce and water, and stir-fry until everything is sizzling . Method Once the prawns are cooked through and sticky and the liquid has reduced, To make dressing, whisk together oil, vinegar and mustard . remove from the heat and set aside . In a serving bowl, toss together lettuce, Place salad leaves in a bowl . Add all remaining ingredients and lightly avocado and mango . Squeeze over lemon juice . Place prawns on top to serve . toss to combine . Drizzle over the dressing to serve .
The Healthy Mummy Christmas & Entertaining Cookbook 84 SEASONAL DESSERTS
Watermelon Sorbet Frozen Yoghurt Berry Clusters SERVES 4 SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 132 (555KJ) NUTRITION INFORMATION b CALORIES PER SERVE: 97 (414KJ) b PROTEIN: 2G b TOTAL FAT: 1 .2G b SATURATED FAT: 0 .4G b FIBRE: 3 .4G b PROTEIN: 5 .8G b TOTAL FAT: 0 .3G b SATURATED FAT: 0 .2G b FIBRE: 1 .8G b CARBOHYDRATES: 27 .1G b TOTAL SUGAR: 27G b FREE SUGAR: NIL b CARBOHYDRATES: 16 .4G b TOTAL SUGAR: 16G b FREE SUGAR: NIL
Ingredients Ingredients • 2 cups pineapple (fresh or tinned) • 400g frozen blueberries 1 • 1 tbsp lime juice • 1 /3 cups reduced-fat Greek natural yoghurt • 8 cups watermelon, cubed & frozen Method Method Stir frozen berries through yoghurt . Blend pineapple and lime juice until smooth and frothy . Add frozen watermelon, Spoon berries into little clusters on a baking paper-lined plate or tray . a few cubes at a time, blending to create a sorbet . Freeze for at least 1 hour or until set . Divide between 4 serving bowls and serve immediately, or store in the freezer .
The Healthy Mummy Christmas & Entertaining Cookbook 85 Vegetarian CHRISTMAS Menu Starters • Grilled Haloumi & Veggie Stacks • Tofu & Vegetable Rice Paper Rolls
Main meal • Risoni with Broccolini & Feta
Sides • Sweet Potato Salad • Roast Vegetable Salad with Satay Dressing
Desserts • Sweet Potato Brownies • Strawberry Salad
The Healthy Mummy Christmas & Entertaining Cookbook 86 VEGETARIAN STARTERS
Grilled Haloumi & Veggie Stacks SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 260 (1092KJ) b PROTEIN: 14 .6G b TOTAL FAT: 19 .6G b SATURATED FAT: 7 .6G b FIBRE: 3 .4G b CARBOHYDRATES: 5 .3G b TOTAL SUGAR: 5G b FREE SUGAR: NIL
Ingredients • 4 large slices haloumi • 2 tbsp extra virgin olive oil • salt • pepper • 2 zucchini • 2 red capsicum • 1 /2 eggplant • olive oil spray • handful basil leaves, chopped • 2 garlic cloves, crushed • 2 cups baby spinach leaves • 1 /2 cup parmesan, shaved
Method Combine haloumi and half the oil in a bowl . Season with salt and pepper . Slice zucchini and capsicum into lengths and the eggplant into rounds . Lightly spray a griddle pan or frying pan with oil and heat over a medium-high heat . Cook vegetable slices until just tender and browned on both sides . Remove vegetables from pan and add the haloumi, cooking for 2-3 minutes on each side until golden . Combine basil, remaining oil and garlic in a bowl . Season with salt and pepper . On 4 serving plates, stack grilled vegetables, haloumi and baby spinach . Drizzle with basil dressing and scatter over parmesan to serve .
The Healthy Mummy Christmas & Entertaining Cookbook 87 vegetarian VEGETARIAN STARTERS
Tofu & Vegetable Rice Paper Rolls SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 336 (1405KJ) b PROTEIN: 16 .6G b TOTAL FAT: 8 .5G b SATURATED FAT: 1G b FIBRE: 12 .5G b CARBOHYDRATES: 41 .7G b TOTAL SUGAR: 17 .5G b FREE SUGAR: 2G
Ingredients • 400g firm tofu • 4 carrots, grated • 2 tbsp reduced-salt • 2 cups bean sprouts soy sauce • 2 mangoes, sliced • 1 tbsp grated ginger • 1 /2 cup fresh coriander • olive oil spray • 1 tbsp sweet chilli sauce • 16 rice paper sheets • 1 tbsp lime juice
Method Pat-dry the tofu with a clean tea towel and slice into 16 batons . Combine soy sauce and ginger in a bowl, add tofu and turn to coat . Heat a non-stick frying pan over a medium-high heat and spray with oil . Pat tofu dry again and cook for 30 seconds on each side until golden . Set aside to cool . Lay a damp tea towel on the bench . Fill a wide, shallow bowl with hot water . Place one rice paper sheet in the water for 5 seconds . Carefully remove from the water and lay flat on the damp tea towel . Place 1 piece of tofu and a little bit each of carrot, bean sprouts, mango and coriander into the centre of the rice paper . Fold the top and bottom of the sheet into the centre, then roll up . Repeat with all remaining ingredients and rice paper sheets . Combine sweet chilli sauce and lime juice to make a dipping sauce and serve with rice paper rolls .
The Healthy Mummy Christmas & Entertaining Cookbook 88 vegetarian VEGETARIAN MAIN
Risoni with Broccolini & Feta SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 243 (1021KJ) b PROTEIN: 12 .1G b TOTAL FAT: 8G b SATURATED FAT: 2 .5G b FIBRE: 3 .3G b CARBOHYDRATES: 28G b TOTAL SUGAR: 0 .7G b FREE SUGAR: NIL
Ingredients • 1 cup risoni pasta • 1 tbsp extra virgin olive oil • salt • pepper • 200g broccolini, trimmed • 2 tbsp lemon juice • 2 tsp lemon zest • 1 /3 cup flat-leaf parsley, roughly chopped • 100g reduced-fat feta
Method Cook risoni as per packet directions until al dente . Drain and return to the saucepan . Add oil and season with salt and pepper . While risoni is cooking, steam broccolini until tender-crisp . Combine broccolini with risoni, lemon juice, zest and parsley . Toss to combine . Divide between 4 serving bowls and top with crumbled feta to serve .
The Healthy Mummy Christmas & Entertaining Cookbook 89 VEGETARIAN SIDES
Sweet Potato Salad SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 342 (1436KJ) bPROTEIN: 6 .5G b TOTAL FAT: 24 .2G b SATURATED FAT: 3 .7G b FIBRE: 4G b CARBOHYDRATES: 22 .7G b TOTAL SUGAR: 13 .6G b FREE SUGAR: 5G
Ingredients • 400g sweet potato, peeled & sliced into strips • 4 tomatoes, quartered • olive oil spray • 1 /3 cup pine nuts • 4 cups baby spinach • 2 avocados, diced • 1 tbsp honey • 1 tbsp red wine vinegar
Method Preheat oven to 200°C . Place tomato and sweet potato on a lined baking tray and spray with oil . Roast for 15 minutes . Meanwhile, dry-fry pine nuts in a small non-stick frying pan until toasted, shaking regularly so they don’t burn. Gently combine spinach, avocado, pine nuts, and roasted sweet potato and tomato . Drizzle over honey and vinegar to serve .
The Healthy Mummy Christmas & Entertaining Cookbook 90 VEGETARIAN SIDES
Roast Vegetable Salad with Satay Dressing SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 349 (1459KJ) b PROTEIN: 16 .5G b TOTAL FAT: 14 .4G b SATURATED FAT: 3 .4G b FIBRE: 10 .4G b CARBOHYDRATES: 29 .6G b TOTAL SUGAR: 10 .8G b FREE SUGAR: NIL
Ingredients • 3 cups pumpkin, peeled & chopped • 1 tbsp extra virgin olive oil • 2 cups tinned chickpeas, rinsed & drained • 2 bunches asparagus, trimmed • 1 /3 cup peanut butter • 1 /3 cup lime juice • 1 /3 cup water • 1 tsp curry powder • 2 tsp sweet chilli sauce • 1 tbsp tamari (gluten-free soy sauce) • 4 cups baby spinach • 1 red onion, finely sliced
Method Preheat oven to 180°C . Line a baking tray with baking paper . Toss pumpkin with half the olive oil and spread over the lined baking tray . Roast for 20 minutes or until golden and tender . Pat chickpeas dry with paper towel . Toss with asparagus and remaining oil . Add to the tray with the pumpkin for the final 10 minutes of cooking and roast until asparagus is tender and chickpeas are golden . To make satay dressing, combine peanut butter, lime juice, water, curry powder, sweet chilli sauce and tamari . Mix until smooth . Arrange spinach leaves, roast pumpkin, asparagus, chickpeas and red onion on a serving plate . Drizzle with satay dressing to serve .
The Healthy Mummy Christmas & Entertaining Cookbook 91 VEGETARIAN DESSERTS
Sweet Potato Brownies MAKES 12 NUTRITION INFORMATION b CALORIES PER SERVE: 195 (819KJ) b PROTEIN: 6 .2G b TOTAL FAT: 4 .7G b SATURATED FAT: 0 .7G b FIBRE: 5 .9G b CARBOHYDRATES: 21 .5G b TOTAL SUGAR: 9G b FREE SUGAR: NIL
Ingredients • 600g sweet potato, peeled & diced • 200g fresh medjool dates, pitted • 1 /2 cup reduced-fat milk • 1 free-range egg • 1 /2 cup almond meal • 1 /2 cup cacao/cocoa powder • 1 /4 tsp salt • 1 tsp baking powder • 3 /4 cup wholemeal self-raising flour
Method Steam sweet potato for 20 minutes or until very soft . Allow to cool slightly . Preheat oven to 180°C . Line base and sides of a 20cm square tin with baking paper . Place dates, sweet potato and milk in a food processor and process until smooth . Add egg, almond meal, cacao/cocoa and salt, and process until well combined . Transfer to a large bowl . Fold through baking powder and flour until just combined . Tip mixture into the prepared pan . Bake for 35 minutes, or until a skewer inserted in the centre comes out with just a few crumbs clinging to it . Allow to cool in the pan for 20 minutes, then turn out onto a rack to cool completely . Cut into 12 pieces to serve .
The Healthy Mummy Christmas & Entertaining Cookbook 92 VEGETARIAN DESSERTS
Strawberry Salad SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 107 (452KJ) b PROTEIN: 5 .3G b TOTAL FAT: 4 .5G b SATURATED FAT: 0 .6G b FIBRE: 4 .4G b CARBOHYDRATES: 8 .1G b TOTAL SUGAR: 8 .1G b FREE SUGAR: 1 .4G
Ingredients • 2 punnets strawberries, hulled & halved • 1 tbsp balsamic vinegar • 1 /2 cup Greek natural yoghurt • 1 /2 tsp vanilla extract • 1 tsp honey • 2 tbsp passionfruit pulp • 1 /4 cup slivered almonds
Method Place the strawberries in a bowl . Drizzle with balsamic vinegar and toss gently until well coated . Combine yoghurt, vanilla and honey . Top strawberries with passionfruit pulp and almonds, and toss to combine . Divide between 4 bowls and serve with a dollop of vanilla yoghurt .
The Healthy Mummy Christmas & Entertaining Cookbook 93 Relaxed BBQ MenuStarters CHRISTMAS DAY • Mexican Layer Dip • Fatoush Salad Main meal • Barbecued Lamb with Asparagus & Feta • Chicken & Pineapple Kebabs
Sides • Pear Chips • Pineapple Summer Salad
Desserts • Choc Cherry Cheesecake • Coconut Ice Blocks
The Healthy Mummy Christmas & Entertaining Cookbook 94 RELAXED BBQ STARTERS
Mexican Layer Dip SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 208 (873KJ) b PROTEIN: 10 .9G b TOTAL FAT: 9 .4G b SATURATED FAT: 3 .2G b FIBRE: 6 .4G b CARBOHYDRATES: 17 .5G b TOTAL SUGAR: 4 .9G b FREE SUGAR: NIL
Ingredients • 240g tinned red kidney beans, rinsed & drained • 2 tbsp water • salt • pepper • 2 spring onions, thinly sliced • 1 avocado • 1 tsp dried chilli flakes • 1 tbsp lime juice • 1 /3 cup reduced-fat Greek natural yoghurt • 2 tomatoes, chopped • 1 tbsp grated reduced-fat cheddar cheese • 4 hard taco shells
Method Place kidney beans in a bowl and lightly mash with a fork . Stir through water to loosen . Season with salt and pepper and stir through spring onion . Place avocado in a separate bowl with chilli flakes and lime juice . Mash until smooth and well combined . Divide the bean mixture between 4 small serving dishes . Layer over yoghurt, avocado mixture, tomato and grated cheese . Heat taco shells as per packet directions and break into chips for dipping .
The Healthy Mummy Christmas & Entertaining Cookbook 95 RELAXED BBQ STARTERS
Fatoush Salad SERVES 6 NUTRITION INFORMATION b CALORIES PER SERVE: 132 (555KJ) b PROTEIN: 2 .9G b TOTAL FAT: 8 .2G b SATURATED FAT: 1 .1G b FIBRE: 3 .4G b CARBOHYDRATES: 11 .2G b TOTAL SUGAR: 3 .3G b FREE SUGAR: NIL
Ingredients • 1 medium wholemeal pita bread • 2 tsp extra virgin olive oil • 1 head of romaine lettuce, chopped • 1 Lebanese cucumber, chopped • 5 roma tomatoes, chopped • 1 red onion, finely sliced • 5 radishes, finely sliced • 1 cup fresh parsley leaves, chopped • 3 tbsp lemon juice • 2 tbsp extra virgin olive oil • 1 tsp ground sumac • 1 /2 tsp ground cinnamon • 2 tbsp pomegranate seeds
Method Brush pita bread with olive oil and toast under grill until browned on both sides . Set aside to cool, then break into small pieces . In a large mixing bowl, combine lettuce, cucumber, tomatoes, red onion, radish and parsley . To make dressing, whisk together lemon juice, olive oil, sumac and cinnamon . Drizzle dressing over the salad and toss lightly . Place in a serving bowl and top with toasted pita pieces and pomegranate seeds .
The Healthy Mummy Christmas & Entertaining Cookbook 96 RELAXED BBQ MAINS
Barbecued Lamb with Asparagus & Feta SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 332 (1394KJ) b PROTEIN: 34 .5G b TOTAL FAT: 20 .2G b SATURATED FAT: 7 .8G b FIBRE: 1 .4G b CARBOHYDRATES: 1 .5G b TOTAL SUGAR: 1G b FREE SUGAR: NIL
Ingredients • 400g lean lamb steak • 2 bunches asparagus • olive oil spray • salt • pepper • 1 tbsp wholegrain mustard • 2 tsp extra virgin olive oil • 1 tbsp lemon juice • 1 tbsp lemon zest • 4 cups mixed lettuce • 1 cup reduced-fat feta
Method Preheat a barbecue plate . Lightly spray the lamb and asparagus with oil and season with salt and pepper . Grill until the meat is cooked to your liking and the asparagus is just tender . Rest the lamb for a few minutes, then slice thickly . To make dressing, whisk together mustard, olive oil, lemon juice and zest . Place lamb and asparagus on top of mixed lettuce . Crumble over feta and drizzle with mustard dressing to serve .
The Healthy Mummy Christmas & Entertaining Cookbook 97 RELAXED BBQ MAINS
Chicken & Pineapple Kebabs SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 398 (1673KJ) b PROTEIN: 32G b TOTAL FAT: 12G b SATURATED FAT: 4G b FIBRE: 3G b CARBOHYDRATES: 39G b TOTAL SUGAR: 6G b FREE SUGAR: NIL
Ingredients • 1 cup brown rice (uncooked) • 600g chicken thigh fillets, cut into 2cm pieces • 1 tbsp ground ginger • 1 cup pineapple (fresh or tinned), cut into chunks • 2 red capsicums, cut into chunks • olive oil spray
Method Soak 8 wooden skewers in cold water for 30 minutes, or alternatively, use metal skewers . Cook rice as per packet directions . Coat chicken piece in ground ginger . Alternately thread chicken, pineapple and capsicum onto skewers . Heat a barbecue plate or non-stick frying pan over a medium-high heat and lightly spray with oil . Cook kebabs for 5-6 minutes on both sides, until chicken is cooked through . Serve kebabs with brown rice .
The Healthy Mummy Christmas & Entertaining Cookbook 98 RELAXED BBQ SIDES
Pear Chips Pineapple Summer Salad SERVES 4 SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 42 (176KJ) NUTRITION INFORMATION b CALORIES PER SERVE: 187 (785KJ) b PROTEIN: 0 2G. b TOTAL FAT: NIL b SATURATED FAT: NIL b FIBRE: 2G b PROTEIN: 5 .3G b TOTAL FAT: 7 .5G b SATURATED FAT: 1 .1G b FIBRE: 5 .3G b CARBOHYDRATES: 9 8G. b TOTAL SUGAR: 7G b FREE SUGAR: NIL b CARBOHYDRATES: 22 .3G b TOTAL SUGAR: 19 .7G b FREE SUGAR: NIL
Ingredients Ingredients • 2 firm pears • 1 cup pineapple, diced • 1 /2 tsp mixed spice • 4 carrots, grated 1 • 1 /2 tbsp lime juice Method • 4 tbsp pumpkin seeds 1 Preheat oven to 120°C . • /2 cup raisins Thinly slice pears and remove the seeds . Method Arrange pear slices on a lined baking tray and sprinkle over the mixed spice . Bake for 35-40 minutes . Allow to cool before serving . Combine pineapple and carrot . Squeeze over lime juice and toss to combine . Pear chips can be made ahead of time and stored in a zip-lock bag . Place salad on a serving dish . Sprinkle with pumpkin seeds and raisins to serve .
The Healthy Mummy Christmas & Entertaining Cookbook 99 RELAXED BBQ DESSERTS
Choc Cherry Cheesecake Coconut Ice Blocks SERVES 12 SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 201 (844KJ) NUTRITION INFORMATION b CALORIES PER SERVE: 115 (486KJ) b PROTEIN: 11 .7G b TOTAL FAT: 14 1G. b SATURATED FAT: 8 .4G b FIBRE: 0 .8G b PROTEIN: 1 .6G b TOTAL FAT: 10 .9G b SATURATED FAT: 5 .7G b FIBRE: 1 .4G b CARBOHYDRATES: 6 4G. b TOTAL SUGAR: 3 .7G b FREE SUGAR: 1G b CARBOHYDRATES: 2 .7G b TOTAL SUGAR: 0 .6G b FREE SUGAR: NIL
Ingredients Ingredients 1 2 1 • 700g reduced-fat ricotta • / tsp vanilla extract • 1 /3 cups reduced-fat coconut milk • 400g light cream cheese • 1 /4 cup plain wholemeal flour • 1 tbsp Natvia • 1 tsp lemon juice • 50g dark chocolate (70%), • 1 tsp cinnamon • 1 tsp lemon zest grated • 1 /3 cup shredded coconut • 4 free-range eggs • 20 fresh cherries • 1 /2 cup Natvia • fresh mint leaves Method Method Whisk together all ingredients . Preheat oven to 180°C . Grease a 23cm round springform tin and dust base Divide mixture into 4 ice-block moulds . Freeze for 3-4 hours or until solid . and sides with wholemeal flour . Place ricotta and cream cheese in a food processor and process until smooth . Add lemon juice and zest, eggs, Natvia and vanilla, and blitz to combine . Add flour and pulse until just combined, scraping down sides as needed . Tip mixture into prepared pan and smooth the top . Bake for 45 minutes, then turn heat off and leave cheesecake in oven with the door closed for 1 hour . Remove cake from oven, release side of pan and set on a rack to cool completely . Top with chocolate, cherries and mint to serve .
The Healthy Mummy Christmas & Entertaining Cookbook 100 AFTER ALL THE EXCITEMENT OF CHRISTMAS DAY, BOXING DAY IS ALL ABOUT RELAXED ENTERTAINING . READ ON FOR EASY-TO-WHIP-UP RECIPES AND IDEAS ON USING UP YOUR CHRISTMAS DAY LEFTOVERS .
BOXINGEasy DAY ENTERTAINING
The Healthy Mummy Christmas & Entertaining Cookbook 101 USING UP YOUR
MenuStarters • Flourless Parmesan & Seed Crackers Leftovers Lunch • Olive Tapenade Salads • Ham with Orange Salad • Festive Turkey & Cranberry Salad
Sides • Cheesy Cauliflower Bake • Grilled Asparagus with Feta
Desserts • Frozen Chocolate Bananas • Microwave Christmas Pudding
The Healthy Mummy Christmas & Entertaining Cookbook 102 LEFTOVERS STARTERS
Flourless Parmesan Olive Tapenade SERVES 6 & Seed Crackers NUTRITION INFORMATION b CALORIES PER SERVE: 137 (576KJ) b b b b SERVES 2 PROTEIN: 3 .7G TOTAL FAT: 10 .1G SATURATED FAT: 1 .5G FIBRE: 0 .5G b b b NUTRITION INFORMATION b CALORIES PER SERVE: 73 (308KJ) CARBOHYDRATES: 7 .7G TOTAL SUGAR: 7 .7G FREE SUGAR: NIL b PROTEIN: 5 3G. b TOTAL FAT: 5 5G. b SATURATED FAT: 2 6G. b FIBRE: 0 .7G b CARBOHYDRATES: 0 7G. b TOTAL SUGAR: 0 .02G b FREE SUGAR: NIL Ingredients Ingredients • 4 anchovy fillets • 1 tsp Dijon mustard • 1 tsp lemon juice • 1 tsp fresh basil leaves • 1 /4 cup grated parmesan • 1 tsp black or white sesame seeds • 1 garlic clove • 3 tbsp extra virgin olive oil • 1 tsp chia seeds • 1 cup kalamata olives, pitted • pepper • 1 tbsp capers • 1 /4 tsp chilli flakes (optional) Method Preheat oven to 200°C . Line a baking tray with baking paper Method Combine all ingredients . Place anchovies, lemon juice, garlic, olives, capers, mustard and basil in a food processor and blitz to form a thick paste . 1 Place an egg ring on the baking paper and sprinkle 1 /2 tsp of mixture evenly within the ring, making a circle shape . Carefully remove the egg With the food processor still running, add the olive oil in a steady stream ring . Repeat this process to make 6 circles . until well combined . Season with pepper . Carefully place tray in the oven and bake for 5 minutes, or until cheese Transfer to a serving dish and sprinkle with chilli flakes, if desired . Serve has melted and crackers are golden . with crackers or vegetable batons . Allow to cool before gently removing from paper . Crackers can be Dip can be stored in an airtight container in the fridge for up to a week . stored in an airtight container in the pantry for 4-5 days .
The Healthy Mummy Christmas & Entertaining Cookbook 103 LEFTOVERS SALADS
Ham with Orange Salad Festive Turkey & Cranberry Salad SERVES 4 SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 209 (876KJ) NUTRITION INFORMATION b CALORIES PER SERVE: 286 (1198KJ) b PROTEIN: 19G b TOTAL FAT: 5 2G. b SATURATED FAT: 1 1G. b FIBRE: 3 .9G b PROTEIN: 29 .6G b TOTAL FAT: 9 .2G b SATURATED FAT: 3 .4G b FIBRE: 1 .8G b CARBOHYDRATES: 18G b TOTAL SUGAR: 16 .1G b FREE SUGAR: 3G b CARBOHYDRATES: 19 .8G b TOTAL SUGAR: 16G b FREE SUGAR: 13G
Ingredients Ingredients • 2 oranges • 2 tsp extra virgin olive oil • 2 tsp extra virgin olive oil • 2 tsp dried Italian herbs • 2 tsp Dijon mustard • 2 tsp lemon juice • 2 tsp water • 4 cups baby spinach • 4 cups mixed lettuce • 2 tomatoes, diced • 1 /3 cup currants • 2 Lebanese cucumbers, diced • 400g ham off the bone, cut into pieces • 1 /2 cup dried cranberries • 1 /3 cup grated parmesan Method • 320g roast turkey, sliced Peel oranges, remove pith and cut flesh into segments . Method To make dressing, whisk together olive oil, mustard and water . To make dressing, whisk together olive oil, lemon juice and dried herbs . Toss together lettuce, currants and orange . Add ham . Drizzle with dressing to serve . In a serving bowl, toss together baby spinach, tomato, cucumber, cranberries and parmesan . Top with slices of roast turkey and drizzle with dressing to serve .
The Healthy Mummy Christmas & Entertaining Cookbook 104 LEFTOVERS SIDES
Cheesy Cauliflower Bake Grilled Asparagus with Feta SERVES 6 SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 178 (749KJ) NUTRITION INFORMATION b CALORIES PER SERVE: 150 (631KJ) b PROTEIN: 10 .8G b TOTAL FAT: 9 .7G b SATURATED FAT: 4 .5G b FIBRE: 2 .6G b PROTEIN: 5G b TOTAL FAT: 13 .4G b SATURATED FAT: 3 .9G b FIBRE: 1 .5G b CARBOHYDRATES: 10 .9G b TOTAL SUGAR: 6 .9G b FREE SUGAR: NIL b CARBOHYDRATES: 1 .7G b TOTAL SUGAR: 1 .7G b FREE SUGAR: NIL
Ingredients Ingredients • 1 large head cauliflower, cut into florets • 2 tbsp extra virgin olive oil • 2 tbsp unsalted butter • 2 bunches asparagus, trimmed • 2 tbsp plain wholemeal flour • salt • 1 tsp wholegrain mustard • pepper 1 • 1 /2 cups milk • 2 tbsp lemon juice • 1 /2 cup grated reduced-fat cheddar cheese • 2 tbsp reduced-fat feta • 2 tsp lemon zest Method • 1 tsp chilli flakes (optional) Preheat oven to 160°C . Put cauliflower in a saucepan of boiling water and cook until just tender . Drain and set aside . Method Melt butter in a small pan over a medium heat . Stir in flour and mustard, and Heat one-quarter of the oil in a frying pan over a high heat . Toss the asparagus in season with salt and pepper . Stir well to combine . Remove pan from heat, and season well with salt and pepper . Pan-fry asparagus in a single layer for 1-2 slowly whisk in milk . Return to heat and cook, stirring constantly, until sauce minutes on each side, or until just tender . begins to thicken . Remove from heat and stir in three-quarters of the cheese . To make dressing, whisk together remaining oil, salt, pepper and lemon juice . Place cauliflower in a baking dish and pour over cheese sauce . Sprinkle with Arrange the asparagus on a serving platter . Crumble over feta and drizzle over remaining cheese . Bake for 25-30 minutes until golden brown . dressing . Garnish with lemon zest and chilli flakes (if desired) to serve .
The Healthy Mummy Christmas & Entertaining Cookbook 105 LEFTOVERS DESSERTS
Frozen Chocolate Bananas Microwave Christmas Pudding SERVES 4 SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 143 (601KJ) NUTRITION INFORMATION b CALORIES PER SERVE: 357 (1499KJ) b PROTEIN: 1 7G. b TOTAL FAT: 5 7G. b SATURATED FAT: 3 .4G b FIBRE: 1 .2G b PROTEIN: 6 .1G b TOTAL FAT: 23G b SATURATED FAT: 18G b FIBRE: 1 .1G b CARBOHYDRATES: 21 .4G b TOTAL SUGAR: 18G b FREE SUGAR: 8 4G. b CARBOHYDRATES: 31G b TOTAL SUGAR: 11 .4G b FREE SUGAR: 0 .0G
Ingredients Ingredients • 2 bananas • oil spray or butter, for greasing • 3 /4 cup wholemeal self-raising flour 1 • 80g dark chocolate (70%) • 2 free-range eggs • 2 /2 tbsp Natvia • 1 /2 cup coconut oil, melted • 1 tsp mixed spice Method • 1 /2 cup milk • 2 tsp orange zest Cut bananas in half . Insert a popsicle stick into the cut end of each • 1 tsp vanilla extract • 4 fresh cherries banana half . Place on a baking paper-lined plate or tray and freeze Method for 2 hours or until frozen . Lightly grease 4 microwave-safe ramekins with cooking oil spray or butter . When the bananas are frozen, place chocolate pieces in a microwave-safe bowl and heat in the microwave in 20-second bursts, stirring, until the Whisk together eggs, coconut oil, milk and vanilla until well combined . In a separate chocolate is melted . bowl, sift together flour, Natvia and mixed spice . Add the dry ingredients and orange zest to the wet mixture and fold together until well combined . Dip the banana halves in the chocolate and return to lined tray – chocolate will harden immediately . Drizzle over any leftover chocolate . Divide the batter evenly into the prepared ramekins; take care not to overfill them, leaving room for the pudding to rise . Place all ramekins in the microwave and cook on high for Serve immediately or store in the freezer . 7-8 minutes, checking regularly, until the batter has risen and is cooked through . Serve puddings warm with cherries on the top .
The Healthy Mummy Christmas & Entertaining Cookbook 106 Seafood + Seasonal Produce
BOXING DAY MenuStarters • Cucumber S’Mores with Cream Cheese, Smoked Salmon & Dill • Salt & Vinegar Chickpeas
Main meal • Pesto Salmon with Garden Salad • Prawn Skewers
Sides • Broccoli & Cranberry Salad • Barbecued Balmain Bugs
Desserts • Chocolate Avocado Treats • Chocolate-Dipped Apricots
The Healthy Mummy Christmas & Entertaining Cookbook 107 SEASONAL STARTERS
Cucumber S’Mores with Cream Salt & Vinegar Chickpeas SERVES 4 Cheese, Smoked Salmon & Dill NUTRITION INFORMATION b CALORIES PER SERVE: 127 (508KJ) b b b b SERVES 4 PROTEIN: 6 .2G TOTAL FAT: 3 .2G SATURATED FAT: 0 .3G FIBRE: 4 .7G b b b NUTRITION INFORMATION b CALORIES PER SERVE: 141 (592KJ) CARBOHYDRATES: 13G TOTAL SUGAR: 2 .4G FREE SUGAR: NIL b PROTEIN: 17G b TOTAL FAT: 7 9G. b SATURATED FAT: 4 2G. b FIBRE: 3G b CARBOHYDRATES: 3 5G. b TOTAL SUGAR: 3 .5G b FREE SUGAR: NIL Ingredients • 400g tinned chickpeas, rinsed & drained Ingredients • 1 cup white vinegar • 2 Lebanese cucumbers • 1 tsp extra virgin olive oil • 8 slices smoked salmon • salt • 2 /3 cup light cream cheese • 1 /3 cup chopped fresh dill Method Place chickpeas and vinegar in a saucepan . Bring to a boil, then immediately remove Method from the heat . Allow chickpeas to soak in the warm vinegar for 40 minutes . Slice cucumber into 1cm rounds and arrange on a serving plate . Preheat oven to 200°C . Line a baking tray with baking paper . Slice the smoked salmon into small pieces . Drain chickpeas . (Tip: vinegar can be saved for another batch .) Spread chickpeas in Top each cucumber round with a small amount of cream cheese an even layer over the tray . Add olive oil and salt to taste, and toss to coat . and a few pieces of smoked salmon . Bake for 35-40 minutes, shaking the tray every 10 minutes to make sure chickpeas Garnish with dill to serve . are colouring evenly and not burning . Remove from oven and allow to stand for 10 minutes before serving . Keep in an airtight container in the fridge or freezer . To restore from frozen, defrost in the fridge and heat in the oven .
The Healthy Mummy Christmas & Entertaining Cookbook 108 SEASONAL MAINS
Pesto Salmon with Garden Salad SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 372 (1565KJ) b PROTEIN: 31 .6G b TOTAL FAT: 25 .4G b SATURATED FAT: 4 .6G b FIBRE: 2 .7G b CARBOHYDRATES: 3 .4G b TOTAL SUGAR: 3 .4G b FREE SUGAR: NIL
Ingredients • 1 /3 cup basil pesto (store-bought or homemade) • 4 x 150g salmon steaks (or other firm fish) • 1 tbsp extra virgin olive oil • 4 cups mixed lettuce • 2 tomatoes, chopped • 2 Lebanese cucumbers, diced • 1 tbsp balsamic vinegar
Method Spread pesto on both sides of each of the salmon steaks . Heat oil in a pan over a medium heat . Pan-fry fish for 3 minutes on each side or until just cooked through . Combine lettuce, tomato, cucumber and balsamic . Serve fish with the salad .
The Healthy Mummy Christmas & Entertaining Cookbook 109 SEASONAL MAINS
Prawn Skewers SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 334 (1421KJ) b PROTEIN: 32 .6G b TOTAL FAT: 4 .6G b SATURATED FAT: 0 .8G b FIBRE: 7 .8G b CARBOHYDRATES: 37G b TOTAL SUGAR: 6 .6G b FREE SUGAR: NIL
Ingredients
• 1 cup brown rice (uncooked) • 1 /2 red onion, finely diced • 480g raw prawns, shelled • 1 tsp dried chilli flakes • 2 tsp extra virgin olive oil • 4 small heads bok choy, • 1 tsp grated ginger trimmed & chopped • olive oil spray • 2 tsp lime juice • 1 cup pineapple • 1 tsp fish sauce (fresh or tinned) • 2 tbsp mint leaves, chopped
Method Cook rice as per packet directions . Rice can be cooked in advance and stored in the fridge for up to 3 days . Reheat to steaming before serving . Soak 16 wooden skewers in water for 30 minutes . Thread prawns onto the skewers and place in a dish; ensure the dish is large enough for the skewers to lie flat . Combine extra virgin olive oil and ginger, and pour over the prawns . Set aside to marinate for a few minutes . Heat a frying pan over a medium-high heat and spray with oil . Cook pineapple, 1 onion and chilli flakes for 3 minutes until tender . Add bok choy and /3 cup of water, and cook until leaves are wilted and stems are tender . Remove from heat, stir through fish sauce and lime juice, and tip onto cooked rice . Add prawn skewers to the frying pan and cook for 1-2 minutes on each side until cooked through . Serve prawns on rice and veggies . Top with mint to serve .
The Healthy Mummy Christmas & Entertaining Cookbook 110 SEASONAL SIDES
Broccoli & Cranberry Salad Barbecue Balmain Bugs SERVES 4 SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 308 (1296KJ) NUTRITION INFORMATION b CALORIES PER SERVE: 177 (742KJ) b PROTEIN: 15G b TOTAL FAT: 17 .2G b SATURATED FAT: 3 .6G b FIBRE: 11 .8G b PROTEIN: 21G b TOTAL FAT: 9 .8G b SATURATED FAT: 1 .3G b FIBRE: 0 .2G b CARBOHYDRATES: 21 .6G b TOTAL SUGAR: 13 .3G b FREE SUGAR: 5G b CARBOHYDRATES: 0 .7G b TOTAL SUGAR: 0 .6G b FREE SUGAR: NIL
Ingredients Ingredients • 600g broccoli • 1 tsp ground ginger • 400g Balmain bugs (or prawns or yabbies) • 1 tbsp reduced-salt • 2 tbsp extra virgin olive oil • 2 tbsp extra virgin olive oil soy sauce • 1 /3 cup dried cranberries • 2 cups rocket 1 • 1 tbsp honey • 1 /3 cup chia seeds • /4 cup lemon juice • 1 tbsp rice wine vinegar • 1 /3 cup reduced-fat feta • salt • pepper Method Cut broccoli into florets and steam on the stovetop or in the microwave Method until tender-crisp . Set aside to cool slightly . Preheat a barbecue hot plate . To make dressing, whisk together soy, honey, rice wine vinegar, ground Cut down the centre of the bugs to remove the intestinal tract, then remove ginger and olive oil . the head . Drizzle the oil over the flesh . Combine broccoli, cranberries and chia seeds in a serving bowl and pour Place the bugs on the hot plate, flesh side down, and cook for 1 minute, over dressing . Crumble over feta to serve . then turn and cook for a further 2-3 minutes until cooked through . Serve on a bed of rocket leaves and season with lemon juice, salt and pepper .
The Healthy Mummy Christmas & Entertaining Cookbook 111 SEASONAL DESSERTS
Chocolate Avocado Treats Chocolate-Dipped Apricots MAKES 16 SERVES 6 NUTRITION INFORMATION b CALORIES PER SERVE (2 BALLS): 171 (717KJ) NUTRITION INFORMATION b CALORIES PER SERVE: 211 (888KJ) b PROTEIN: 2 8G. b TOTAL FAT: 12 .4G b SATURATED FAT: 6 .2G b FIBRE: 3 .8G b PROTEIN: 3 .1G b TOTAL FAT: 11 .7G b SATURATED FAT: 9 .1G b FIBRE: 4 .5G b CARBOHYDRATES: 11 .1G b TOTAL SUGAR: 5 .3G b FREE SUGAR: 5 2G. b CARBOHYDRATES: 23 .2G b TOTAL SUGAR: 17 .3G b FREE SUGAR: 3 .4G
Ingredients Ingredients • 1 medium avocado • 1 /2 cup dark chocolate chips • 1 cup dark chocolate chips • 1 cup dried apricots • 2 tbsp cacao/cocoa powder • 1 /2 cup desiccated coconut
Method Method Mash the avocado well . Place chocolate in a microwave-safe bowl and microwave in 20-second intervals until melted . Place half of the chocolate chips in a microwave-safe bowl and microwave in 10-second intervals until melted . Dip dried apricots into the melted chocolate, so they are half covered, then place on a baking paper-lined tray or plate . Sprinkle chocolate halves with coconut . Add avocado to the melted chocolate and mix well . Stir through the remaining chocolate chips . Allow to sit until the chocolate has hardened . Refrigerate mixture for 1 hour until firm . Store in an airtight container in the fridge until ready to serve . Roll tablespoons of mixture into balls, then roll in cacao/cocoa powder . Mixture should make approximately 16 balls . Store leftovers in an airtight container in the fridge .
The Healthy Mummy Christmas & Entertaining Cookbook 112 VegetarianBOXING DAY Menu Starters • Sweet Potato & Cream Cheese Bites • Spicy Mushrooms Main meal • Portobello Burgers • Vegetarian Fried Rice
Sides • Bean & Feta Salad • Stuffed Cherry Tomatoes
Desserts • Lime Coconut Granita • Berry Pistachio Semifreddo
The Healthy Mummy Christmas & Entertaining Cookbook 113 VEGETARIAN STARTERS
Sweet Potato & Spicy Mushrooms SERVES 4 Cream Cheese Bites NUTRITION INFORMATION b CALORIES PER SERVE: 96 (403KJ) b b b b SERVES 4 PROTEIN: 1 .9G TOTAL FAT: 9 .2G SATURATED FAT: 1 .2G FIBRE: 1 .5G b b b NUTRITION INFORMATION b CALORIES PER SERVE: 146 (614KJ) CARBOHYDRATES: 0 .8G TOTAL SUGAR: 0 .1G FREE SUGAR: NIL b PROTEIN: 4 1G. b TOTAL FAT: 5 3G. b SATURATED FAT: 3 .3G b FIBRE: 2 .8G b CARBOHYDRATES: 19 .2G b TOTAL SUGAR: 4 .5G b FREE SUGAR: NIL Ingredients • 2 tbsp extra virgin olive oil Ingredients • 1 garlic clove, crushed • 2 sweet potatoes • 2 tbsp parsley leaves, chopped • olive oil spray • pinch of chilli flakes • 1 /3 cup light cream cheese • 200g button mushrooms • 8 wholegrain round crackers • salt • pepper Method Preheat oven to 200°C . Method Peel and finely dice sweet potato . Place on a lined baking tray and lightly Preheat oven to 180°C . spray with oil . Roast for 20-30 minutes until tender and golden . In a small bowl, mix together oil, garlic, parsley and chilli . Spread cream cheese on each cracker and top with sweet potato to serve . Place mushrooms, stems facing up, on a lined baking tray . Pour over the oil marinade and season well with salt and pepper . Bake for 12-15 minutes until tender . Serve in a bowl with the cooking juices drizzled over the top .
The Healthy Mummy Christmas & Entertaining Cookbook 114 VEGETARIAN MAINS
Portobello Burgers SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 324 (1358KJ) b PROTEIN: 19G b TOTAL FAT: 11G b SATURATED FAT: 5G b FIBRE: 8G b CARBOHYDRATES: 35G b TOTAL SUGAR: 3 .3G b FREE SUGAR: NIL
Ingredients • 2 garlic cloves, crushed • 1 tbsp balsamic vinegar • 2 tsp dried Italian herbs • 2 tsp extra virgin olive oil • 4 portobello mushrooms • 4 wholegrain rolls • 1 tomato, sliced • 2 cups mixed lettuce • 4 slices reduced-fat cheddar cheese
Method Whisk together garlic, balsamic vinegar, olive oil and dried herbs . Remove mushroom stalks and discard . Drizzle garlic and balsamic dressing over the mushroom caps . Heat a griddle or frying pan over a medium-high heat . Cook the mushrooms for 3-4 minutes on each side . Cut open the rolls and place, cut-side down, in the pan with the mushrooms and grill lightly . Place the toasted rolls on serving plates . Layer lettuce, tomato, cheese and a grilled mushroom on the base of each roll and finish with the top half of the roll .
The Healthy Mummy Christmas & Entertaining Cookbook 115 VEGETARIAN MAINS
Vegetarian Fried Rice SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 226 (951KJ) b PROTEIN: 12 .3G b TOTAL FAT: 8 .1G b SATURATED FAT: 5G b FIBRE: 6 .3G b CARBOHYDRATES: 22 .8G b TOTAL SUGAR: 2 .1G b FREE SUGAR: NIL
Ingredients • 1 cup basmati rice (uncooked) • 4 free-range eggs • 1 tbsp coconut oil • 1 /2 brown onion, diced • 2 cups broccoli florets • 1 tbsp reduced-salt soy sauce • 1 /2 cup frozen peas • 2 tbsp fresh coriander leaves
Method Prepare rice as per packet directions . Whisk the eggs . Heat a wok or non-stick frying pan over a medium-high heat and pour in the eggs, swirling around the pan to form a thin omelette . When cooked through, remove from the pan, roll up and slice into small pieces . Return pan to the heat and add the oil . Cook onion for 1-2 minutes or until translucent . Add the rice and lightly stir-fry . Add broccoli florets and soy sauce, and cook for 2-3 minutes until broccoli is just tender . Add peas and cook for a further 1-2 minutes until peas are warmed through . Serve fried rice topped with sliced egg omelette and a sprinkle of coriander .
The Healthy Mummy Christmas & Entertaining Cookbook 116 VEGETARIAN SIDES
Bean & Feta Salad Stuffed Cherry Tomatoes SERVES 4 SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 268 (1123KJ) NUTRITION INFORMATION b CALORIES PER SERVE: 71 (297KJ) b PROTEIN: 16 .6G b TOTAL FAT: 16 2G. b SATURATED FAT: 2 .6G b FIBRE: 7 .7G b PROTEIN: 2 .4G b TOTAL FAT: 6 .3G b SATURATED FAT: 1 .7G b FIBRE: 0 .4G b CARBOHYDRATES: 8G b TOTAL SUGAR: 4G b FREE SUGAR: NIL b CARBOHYDRATES: 1G b TOTAL SUGAR: 1G b FREE SUGAR: NIL
Ingredients Ingredients
• 2 cups frozen peas • 1 /3 cup flaked almonds • 120g cherry tomatoes (approximately 12) • 2 cups frozen broad beans • 1 /3 cup reduced-fat feta • salt 1 • 2 tsp extra virgin olive oil • 1 /3 cup mint leaves, chopped • /3 cup reduced-fat ricotta • 2 zucchinis, diced • 1 tbsp lemon zest • pepper • 1 tbsp lemon juice • lemon wedges, to serve • 1 tbsp extra virgin olive oil • 1 tbsp basil leaves, chopped Method Place peas and broad beans in a saucepan of boiling water and cook for Method 3-4 minutes, until bright green and still firm . Remove from the heat, drain Rinse tomatoes and slice the bottoms off with a sharp knife . and rinse with cold water . Using a small melon baller, scoop out as much of the seeds as you can, leaving as deep Peel the broad beans and discard the skins . a space as possible without poking through the sides of the tomato . Sprinkle the insides Heat olive oil in a pan over a medium heat and cook zucchini until golden and lightly with salt and turn upside-down on a paper towel to drain . just tender . Add peas and beans to the pan and toss through until warmed . In a bowl, mix together ricotta, salt and pepper . Spoon a small amount of ricotta mixture Stir through lemon juice . into each tomato . Place filled tomatoes on a serving plate . Drizzle with olive oil and Spoon vegetables onto a serving plate . Scatter over almonds, crumbled feta, garnish with basil leaves to serve . mint and lemon zest . Serve with lemon wedges .
The Healthy Mummy Christmas & Entertaining Cookbook 117 VEGETARIAN DESSERTS
Lime Coconut Granita SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 107 (449KJ) b PROTEIN: 1 .2G b TOTAL FAT: 5 .5G b SATURATED FAT: 4 .6G b FIBRE: NIL b CARBOHYDRATES: 14 .2G b TOTAL SUGAR: 11 .9G b FREE SUGAR: 10G
Ingredients • 2 tbsp honey • 1 /3 cup hot water • 400ml reduced-fat coconut milk • 1 tsp lime zest • 2 tbsp lime juice
Method In a freezer-safe dish, combine honey and hot water, and stir to dissolve . Stir in coconut milk, lime juice and zest, and place in freezer . Freeze for 2 hours, scraping the mixture with a fork every 30 minutes . Divide granita between 4 dessert bowls to serve .
The Healthy Mummy Christmas & Entertaining Cookbook 118 VEGETARIAN DESSERTS
Berry Pistachio Semifreddo SERVES 6 NUTRITION INFORMATION b CALORIES PER SERVE: 154 (647KJ) b PROTEIN: 7 .5G b TOTAL FAT: 4 .6G b SATURATED FAT: 1 .4G b FIBRE: 2 .5G b CARBOHYDRATES: 19 .5G b TOTAL SUGAR: 15 .2G b FREE SUGAR: 7G
Ingredients • 2 ½ cups vanilla yoghurt e .g . Jalna or 5AM Organic • 2 cups mixed berries, fresh or frozen • ²/³ cup unsalted pistachios, chopped
Method Grease a 6cm deep, 19cm x 9cm (small) loaf tin and line with baking paper, allow an overhang on both sides of tin . In a bowl gently fold all ingredients together . Pour mixture into prepared tin, cover with excess baking paper and a layer of foil and freeze overnight or until firm . When ready to serve, stand at room temperature for 5 minutes then turn out onto a plate and slice into 6 pieces . Top with extra berries if you like and serve . 1 piece is 1 serve . You could also freeze this in individual portions e .g . in silicon muffin moulds . Keeps in the freezer for up to 1 month .
The Healthy Mummy Christmas & Entertaining Cookbook 119 Relaxed BBQ BOXING DAY MenuStarters • Mini Pizza Bites • Cauliflower Rice Tabouli with Pita Chips
Main meal • South-West Chicken Salad • Asian Beef Kebabs with Zoodle Salad
Sides • Watermelon & Feta Salad • Moroccan Salad Desserts • Frozen Pineapple Sticks • Coconut & Sultana Macaroons
The Healthy Mummy Christmas & Entertaining Cookbook 120 RELAXED BBQ STARTERS
Mini Pizza Bites Cauliflower Rice Tabouli SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 155 (651KJ) with Pita Chips b PROTEIN: 8G b TOTAL FAT: 2G b SATURATED FAT: 0 .5G b FIBRE: 5G SERVES 4 b CARBOHYDRATES: 27G b TOTAL SUGAR: 2G b FREE SUGAR: NIL NUTRITION INFORMATION b CALORIES PER SERVE: 140 (587KJ) b PROTEIN: 4 .9G b TOTAL FAT: 5 .3G b SATURATED FAT: 0 .8G b FIBRE: 3 .2G Ingredients b CARBOHYDRATES: 17 .4G b TOTAL SUGAR: 2 .6G b FREE SUGAR: 0 .5G • 1 /4 cup plain wholemeal flour Ingredients • 1 /4 cup buckwheat flour • 1 tbsp tomato paste • 4 small wholemeal pita breads • 2 tomatoes, chopped • 1 tbsp reduced-fat Greek natural yoghurt • 2 cups cauliflower florets • 2 tbsp lemon juice • 1 tsp dried Italian herbs • 1 bunch fresh parsley • 1 tbsp extra virgin olive oil • 2 tbsp grated reduced-fat cheddar cheese • 1 /3 cup mint leaves, chopped Method Method Preheat oven to 160°C . Preheat oven to 180°C . Cut pita bread into triangles . Place on an oven tray and bake for 5 minutes or until Combine flours with tomato paste, yoghurt and herbs . lightly golden . Roll out dough on a floured bench to 1mm thick . Use a cookie cutter Meanwhile, place cauliflower, parsley and mint leaves in a food processor and pulse to cut out approximately 20 rounds . until ingredients are chopped well but not pureed . Place rounds on a lined baking tray and sprinkle with cheese . Bake for Combine tomato with cauliflower and herb mixture . Dress with lemon juice and olive oil . 10-15 minutes until cheese has melted and rounds are golden . Transfer cauliflower tabouli to a serving bowl and serve with pita chips .
The Healthy Mummy Christmas & Entertaining Cookbook 121 RELAXED BBQ MAINS
South-West Chicken Salad SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 388 (1631KJ) b PROTEIN: 37 .5G b TOTAL FAT: 20G b SATURATED FAT: 4 .9G b FIBRE: 3 .9G b CARBOHYDRATES: 12 .6G b TOTAL SUGAR: 5 .6G b FREE SUGAR: NIL
Ingredients • olive oil spray • 480g chicken breast fillets • 2 green capsicums, sliced • 1 cup corn kernels (fresh or tinned) • 2 tomatoes, chopped • 4 cups shredded cos lettuce • 1 /3 cup fresh coriander, chopped • 1 /3 cup reduced-fat mayonnaise • 1 tbsp lemon juice • 1 /2 tsp ground cumin • 1 /2 tsp smoked paprika • 1 avocado, sliced
Method Heat a barbecue plate or non-stick frying pan over a medium-high heat and lightly spray with oil . Cook chicken for 4-5 minutes on each side until cooked through . Set aside to cool slightly, then slice . Combine capsicum, corn, tomato, lettuce and coriander in a serving bowl . To make dressing, whisk together mayonnaise, lemon juice, cumin and paprika . Top salad with sliced chicken, avocado slices and dollops of dressing to serve .
The Healthy Mummy Christmas & Entertaining Cookbook 122 RELAXED BBQ MAINS
Asian Beef Kebabs with Zoodle Salad SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 406 (1703KJ) b PROTEIN: 36 .2G b TOTAL FAT: 6 .6G b SATURATED FAT: 1 .6G b FIBRE: 6 .5G b CARBOHYDRATES: 45 .9G b TOTAL SUGAR: 3 .4G b FREE SUGAR: 0 .4G
Ingredients • 400g lean beef rump • 1 cup brown rice (uncooked) • 1 /3 cup reduced-salt soy sauce • 4 zucchini • 4 garlic cloves, diced • 1 tbsp black or white • 1 cup fresh coriander, chopped sesame seeds • 1 /2 cup lemon juice • 4 cups baby spinach
Method Soak 8 wooden skewers in cold water for 30 minutes, or alternatively, use metal skewers . Cut beef into cubes . Combine soy sauce, garlic, coriander and 1 tbsp of the lemon juice in a bowl . Add beef and set aside to marinate for at least 30 minutes . While beef is marinating, cook rice as per packet directions . Thread marinated beef onto skewers . Heat a barbecue plate or frying pan over a medium-high heat . Place kebabs in the pan, pour over the remaining marinade and cook for 4-5 minutes on all sides, or until cooked to your liking . Run zucchini through a spiraliser to make noodles, or peel zucchini into wide ribbons and slice into noodles . When beef is almost ready, place zucchini noodles in a pot of boiling water for 1 minute . Drain noodles and toss with sesame seeds, spinach and remaining lemon juice . Serve beef kebabs on top of rice, drizzling over any cooking juices . Serve noodle salad on the side .
The Healthy Mummy Christmas & Entertaining Cookbook 123 RELAXED BBQ SIDES
Watermelon & Feta Salad Moroccan Salad SERVES 4 SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 217 (1703KJ) NUTRITION INFORMATION b CALORIES PER SERVE: 283 (1183KJ) b PROTEIN: 12 .5G b TOTAL FAT: 13 8G. b SATURATED FAT: 8 .4G b FIBRE: 1 .1G b PROTEIN: 9 .6G b TOTAL FAT: 13G b SATURATED FAT: 1 .5G b FIBRE: 10G b CARBOHYDRATES: 11 .8G b TOTAL SUGAR: 8 .3G b FREE SUGAR: NIL b CARBOHYDRATES: 27 .5G b TOTAL SUGAR: 16G b FREE SUGAR: NIL
Ingredients Ingredients 1 • 1 /3 cup walnuts, chopped • 4 cups mixed lettuce leaves • 4 oranges • /3 cup walnuts, chopped • 1 tsp extra virgin olive oil • 1 /3 cup mint leaves, chopped • 4 cups baby spinach • 1 tbsp extra virgin olive oil • 2 tsp lemon juice • 600g watermelon • 320g tinned chickpeas, • 1 tbsp lemon juice • pepper • 2 /3 cup reduced-fat feta rinsed & drained • 2 garlic cloves, crushed • 4 fresh beetroots, grated • salt Method • 1 /2 red onion, thinly sliced • pepper Heat a frying pan over a medium-high heat and toast walnuts for 4-5 Method minutes until golden . Set aside to cool . Cut peel and pith off oranges and slice flesh into segments . To make dressing, whisk together oil and lemon juice until well combined . Season with pepper to taste . Toss together spinach leaves, chickpeas, beetroot, onion, walnuts and orange . Place lettuce leaves and mint in a serving bowl . Cut the watermelon into To make dressing, combine oil, lemon juice and garlic . Season with salt and cubes and scatter over the lettuce . Sprinkle over walnuts and crumbled pepper and drizzle over salad to serve . feta . Drizzle over the lemon dressing and serve immediately .
The Healthy Mummy Christmas & Entertaining Cookbook 124 RELAXED BBQ DESSERTS
Frozen Pineapple Sticks Coconut & Sultana Macaroons SERVES 4 MAKES 20 NUTRITION INFORMATION b CALORIES PER SERVE: 112 (471KJ) NUTRITION INFORMATION b CALORIES PER SERVE (1 MACAROON): 175 (733KJ) b PROTEIN: 5G b TOTAL FAT: 1G b SATURATED FAT: 1G b FIBRE: 3G b PROTEIN: 3 .8G b TOTAL FAT: 10 .1G b SATURATED FAT: 10 .2G b FIBRE: 0 .9G b CARBOHYDRATES: 18G b TOTAL SUGAR: 18G b FREE SUGAR: NIL b CARBOHYDRATES: 20G b TOTAL SUGAR: 17 .1G b FREE SUGAR: 7 .2G
Ingredients Ingredients: • 640g pineapple (fresh or tinned) • 400ml light condensed milk • 1 cup reduced-fat Greek natural yoghurt • 3 tbsp sultanas • 3 cups shredded coconut Method • 1 tsp vanilla extract Slice pineapple into 2cm thick rounds . Remove peel and core, and cut rings • 2 egg whites into pieces . Note: if using tinned pineapple, choose rings, not small pieces . • 1 /4 tsp salt Thread 5 or 6 pieces of pineapple onto a skewer . Repeat with remaining pineapple and place skewers on a tray or plate lined with baking paper . Method Cover with cling film and place in the freezer for at least 2 hours . Preheat oven to 180°C . Line 2 baking trays with baking paper . Serve 2-3 skewers per person, with yoghurt for dipping . In a large bowl, combine condensed milk, sultanas, coconut and vanilla . In a separate bowl, combine egg whites and salt, and beat with an electric mixer to form medium-firm peaks . Fold egg whites gently into the coconut mixture . Spoon tablespoons of mixture onto lined trays, leaving some space between each macaroon . Mixture should make approximately 20 macaroons . Bake for 25-30 minutes until golden brown . Allow to cool slightly before serving .
The Healthy Mummy Christmas & Entertaining Cookbook 125 SEE IN THE NEW YEAR WITH YOUR HEALTHY LIFESTYLE GOALS STILL INTACT . SERVE ONE OF THESE DELICIOUS AND EASY MENUS AS A SIT-DOWN DINNER OR, BETTER YET, GO BUFFET STYLE AND LET PEOPLE SERVE THEMSELVES SO YOU CAN ENJOY YOURSELF TOO!
NEWHappy YEAR’S & Healthy CELEBRATION
The Healthy Mummy Christmas & Entertaining Cookbook 126 Healthy Buffet MenuStarters NEW YEAR’S • Chilli Pita Chips & Corn Dip • Pear & Prosciutto Bites
Main meal • Chicken Mince Patties • Slow-Cooked Seasoned Pork with Crunchy Salad
Sides • Peach & Chickpea Salad • Apple & Walnut Salad
Desserts • Chocolate Watermelon Cubes • Strawberry & Banana Frozen Yoghurt
The Healthy Mummy Christmas & Entertaining Cookbook 127 HEALTHY BUFFET STARTERS
Chilli Pita Chips & Corn Dip Pear & Prosciutto Bites SERVES 4 SERVES 6 NUTRITION INFORMATION b CALORIES PER SERVE: 121 (506KJ) NUTRITION INFORMATION b CALORIES PER SERVE: 92 (388KJ) b PROTEIN: 5 5G. b TOTAL FAT: 3 2G. b SATURATED FAT: 1 .1G b FIBRE: 1 3G. b PROTEIN: 6 .4G b TOTAL FAT: 4 .3G b SATURATED FAT: 2 .5G b FIBRE: 0 .9G b CARBOHYDRATES: 16 .1G b TOTAL SUGAR: 1 .9G b FREE SUGAR: NIL b CARBOHYDRATES: 6 .8G b TOTAL SUGAR: 5 .1G b FREE SUGAR: NIL
Ingredients Ingredients • 4 medium wholemeal pita breads • 6 slices prosciutto, cut in half • olive oil spray • 2 pears, each cored & cut into 6 pieces • 1 tsp dried chilli flakes • 6 slices hard goat’s cheese, cut in half • 1 /2 cup corn kernels (fresh or tinned) • 12 toothpicks • 1 tbsp red onion, finely diced • 2 tsp balsamic vinegar • 1 tbsp fresh basil leaves, chopped • 1 tbsp lemon juice Method • 1 /3 cup reduced-fat ricotta Lay the half slices of prosciutto on the bench . Place a slice of pear at one end and • pepper top each pear slice with a piece of goat’s cheese. Roll the prosciutto around the pear and cheese and skewer with a toothpick . Method To serve, place prosciutto bites on a platter and drizzle with balsamic vinegar . Preheat oven to 200°C . Spray pita breads with oil and sprinkle with chilli flakes . Cut into wedges and bake for 5 minutes until crisp . Turn halfway through cooking time to crisp evenly on both sides . Combine remaining ingredients in a dish and mash with a fork, or blitz in a food processor . Serve cooled chips with corn dip .
The Healthy Mummy Christmas & Entertaining Cookbook 128 HEALTHY BUFFET MAINS
Chicken Mince Patties SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 507 (2133KJ) b PROTEIN: 38 .6G b TOTAL FAT: 27 .6G b SATURATED FAT: 6 .5G b FIBRE: 1 .7G b CARBOHYDRATES: 26 .4G b TOTAL SUGAR: 14 .5G b FREE SUGAR: 12 .7G
Ingredients • 600g lean chicken mince • salt • 2 tbsp fresh coriander, chopped • pepper • 2 tbsp mint leaves, chopped • 1 /2 cup sweet chilli sauce • 2 tsp lemon zest • 2 tbsp fish sauce • 3 free-range eggs • 2 tbsp extra virgin olive oil • 1 cup wholemeal breadcrumbs • 4 cups mixed lettuce
Method Combine chicken mince, herbs, lemon zest, eggs and breadcrumbs in a bowl . Season with salt and pepper . Divide mixture into 12 equal portions and shape into a balls . Place on a lined tray or plate, cover with cling film and refrigerate for 30 minutes . Combine sweet chilli sauce and fish sauce in a small bowl . Heat oil in a frying pan over a medium heat . Cook patties for 3-4 minutes on each side or until cooked through . Divide lettuce between serving plates and top with chicken patties . Drizzle over sweet chilli dressing to serve .
The Healthy Mummy Christmas & Entertaining Cookbook 129 HEALTHY BUFFET MAINS
Slow-Cooked Seasoned Pork with Crunchy Salad SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 368 (1541KJ) b PROTEIN: 32 .8G b TOTAL FAT: 6 .3G b SATURATED FAT: 1 .6G b FIBRE: 9 .7G b CARBOHYDRATES: 38 .3G b TOTAL SUGAR: 17 .8G b FREE SUGAR: 2G
Ingredients • olive oil spray • 2 cups purple cabbage, • 3 garlic cloves, crushed shredded • 1 brown onion, diced • 2 cups white cabbage, • 1 /4 tsp cinnamon shredded • 1 /2 tsp smoked paprika • 1 green apple, grated • 1 /4 tsp ground coriander • 1 /2 red onion, grated • 1 /4 tsp dried oregano • 1 Lebanese cucumber, diced • 1 /2 cup fresh orange juice • 1 /3 cup reduced-fat Greek • 165ml lemon juice natural yoghurt • 400g pork shoulder, trimmed • 8 mini tortilla wraps
Method Preheat oven to 160°C . Lightly spray an ovenproof casserole dish with oil and heat on the stovetop over a medium-high heat . Add garlic, onion, cinnamon, paprika, ground coriander and dried oregano. Sauté for 1-2 minutes until onion 1 softens . Add orange juice and /2 cup of the lemon juice, and mix to combine . Remove dish from the heat and allow to cool slightly . Place pork into the dish and cover in the juice and spice mixture . Place foil over the top of the dish and cover with the lid . Cook in the oven for 3 hours or until the meat is very tender and falls apart when shredded with two forks . (If using a slow cooker, place everything from the dish into the cooker and cook on low for 8 hours .) Once cooked, allow the pork to cool slightly, then pull apart with two forks and combine shredded meat with cooking juices . To prepare the salad, combine the purple and white cabbages, apple, onion and cucumber . Whisk together yoghurt and remaining lemon juice, and drizzle over the salad . Toss to combine . Heat wraps as per packet directions . Place some shredded pork and crunchy salad in each wrap to serve .
The Healthy Mummy Christmas & Entertaining Cookbook 130 HEALTHY BUFFET SIDES
Peach & Chickpea Salad Apple & Walnut Salad SERVES 4 SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 362 (1521KJ) NUTRITION INFORMATION b CALORIES PER SERVE: 279 (1161KJ) b PROTEIN: 9 3G. b TOTAL FAT: 28G b SATURATED FAT: 3 6G. b FIBRE: 7 .6G b PROTEIN: 6 .2G b TOTAL FAT: 20G b SATURATED FAT: 2 .3G b FIBRE: 5 .2G b CARBOHYDRATES: 14 .7G b TOTAL SUGAR: 8 .1G b FREE SUGAR: NIL b CARBOHYDRATES: 16 .2G b TOTAL SUGAR: 15 .1G b FREE SUGAR: NIL
Ingredients Ingredients • 8 cups mixed lettuce • 2 tsp lemon zest • 200g tinned chickpeas, rinsed & drained • 1 /3 cup lemon juice • 2 Lebanese cucumbers, sliced • 1 tbsp Dijon mustard • 2 tbsp extra virgin olive oil • 1 tbsp extra virgin olive oil • 2 tbsp balsamic vinegar • 4 cups white cabbage, shredded • 2 fresh peaches, sliced • 3 green apples, grated • 1 avocado, sliced • 1 /3 cup walnuts, chopped • 1 /3 cup almonds • 1 tbsp pumpkin seeds (pepitas), roasted • 1 tbsp grated parmesan Method In a bowl, toss together lettuce, chickpeas and cucumber . Method Drizzle oil and vinegar over the top and toss to evenly coat . To make dressing, whisk together lemon zest, lemon juice, mustard and olive oil . Gently mix in peach, avocado and almonds to serve . In a serving bowl, combine shredded cabbage and grated apple . Drizzle over dressing and toss to combine . Sprinkle over walnuts, pumpkin seeds and parmesan to serve .
The Healthy Mummy Christmas & Entertaining Cookbook 131 HEALTHY BUFFET DESSERTS
Chocolate Watermelon Cubes Strawberry & Banana Frozen Yoghurt SERVES 4 SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 114 (482KJ) NUTRITION INFORMATION b CALORIES PER SERVE: 155 (648KJ) b PROTEIN: 1 5G. b TOTAL FAT: 6 6G. b SATURATED FAT: 3 .7G b FIBRE: 2 .2G b PROTEIN: 6 .7G b TOTAL FAT: 0 .6G b SATURATED FAT: 0 .1G b FIBRE: 5 .8G b CARBOHYDRATES: 11 .9G b TOTAL SUGAR: 8 .6G b FREE SUGAR: 3 .6G b CARBOHYDRATES: 31G b TOTAL SUGAR: 23 .7G b FREE SUGAR: NIL
Ingredients Ingredients • 400g watermelon, cubed • 4 cups frozen strawberries • 60g dark chocolate (70%) • 4 frozen bananas • 1 cup reduced-fat Greek natural yoghurt Method • 2 tsp lemon juice Line a tray with baking paper . Method Place watermelon cubes on the tray, approximately 2cm apart . Place all ingredients in a food processor or blender and blend until smooth, Stick a toothpick in the centre of each watermelon cube, then refrigerate for scraping down the sides as needed . at least 30 minutes . Serve immediately for a soft-serve texture, or pour into a freezer-safe container Place chocolate in a microwave-safe bowl and heat in the microwave in with a lid and freeze for 3-4 hours before serving . 20-second bursts, stirring in between, until melted . Drizzle chocolate over chilled watermelon . Serve immediately or store in an airtight container in the fridge for 1-2 days .
The Healthy Mummy Christmas & Entertaining Cookbook 132 SeafoodNEW + Seasonal YEAR’S Produce MenuStarters • Chilli Tuna Dip • Salmon Spring Rolls
Main meal • Barbecued Honey Prawns with Pineapple Salad • Salmon Fish Cakes
Sides • Walnut & Lentil Salad • Green Bean & Almond Salad
Desserts • Fruit Nigiri • Walnut & Choc Chip Cookies
The Healthy Mummy Christmas & Entertaining Cookbook 133 SEASONAL STARTERS
Chilli Tuna Dip Salmon Spring Rolls SERVES 4 SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 160 (671KJ) NUTRITION INFORMATION b CALORIES PER SERVE: 288 (1209KJ) b PROTEIN: 23 .4G b TOTAL FAT: 2 .8G b SATURATED FAT: 1G b FIBRE: 2 .2G b PROTEIN: 23 .3G b TOTAL FAT: 6 .2G b SATURATED FAT: 1 .9G b FIBRE: 3 .2G b CARBOHYDRATES: 7 7G. b TOTAL SUGAR: 7 .3G b FREE SUGAR: NIL b CARBOHYDRATES: 32 .6G b TOTAL SUGAR: 7 .2G b FREE SUGAR: 1 .8G
Ingredients Ingredients • 360g tinned tuna in water (drained weight) • 100g rice vermicelli noodles • 16 sheets spring roll pastry • 1 /3 cup reduced-fat Greek natural yoghurt • 4 spring onions, sliced • olive oil spray • 1 tbsp sweet chilli sauce • 2 carrots, grated • 1 /3 cup reduced-fat Greek • 1 tbsp fresh coriander, chopped • 2 zucchini, grated natural yoghurt • 2 carrots • 340g tinned salmon • 1 tbsp lemon juice • 1 red capsicum (drained weight) • 1 tbsp sweet chilli sauce • 4 celery stalks Method Method Preheat oven to 200°C . Cook noodles as per packet directions and drain well . Combine drained tuna, yoghurt, chilli sauce and coriander until well mixed . Mix vegetables with noodles and drained salmon . Slice carrots, capsicum and celery into batons and serve with the dip . To assemble rolls, place 1 sheet of pastry on a flat surface with one corner facing you . Brush edges of pastry with water, then spoon 2 tablespoons of mixture just below the centre of the pastry . Starting at the corner closest to you, lift the pastry over the filling, tuck in the sides, then roll up . Place on a baking paper-lined tray with the seam side down . Repeat with remaining pastry sheets and filling to make 16 rolls . Spray spring rolls with oil and bake for 15-20 minutes until golden . Combine yoghurt, lemon juice and chilli sauce to serve as a dip with warm spring rolls .
The Healthy Mummy Christmas & Entertaining Cookbook 134 SEASONAL MAINS
Barbecued Honey Prawns with Pineapple Salad SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 394 (1647KJ) b PROTEIN: 26 .2G b TOTAL FAT: 6 .6G b SATURATED FAT: 1G b FIBRE: 4 .8G b CARBOHYDRATES: 54G b TOTAL SUGAR: 11 .8G b FREE SUGAR: 2 .9G
Ingredients • 1 cup brown rice (uncooked) • 2 cups pineapple (fresh • 400g raw prawns, peeled or tinned), diced with tails intact • 1 Lebanese cucumber, chopped • 2 garlic cloves, finely chopped • 4 spring onions, thinly sliced • 1 tbsp grated ginger • 1 /3 cup coriander leaves, • 1 tbsp extra virgin olive oil chopped • 2 tsp honey
Method Cook rice as per packet directions . Cut a slit along the back of each prawn, being careful not to cut all the way through . Place prawns in a small bowl with the garlic, ginger, oil and honey . Toss to coat well . Heat a barbecue hotplate or frying pan over a medium-high heat . Cook prawns for 2 minutes on each side or until cooked through . To make salad, combine pineapple, cucumber, spring onions and coriander . Serve salad and rice topped with prawns .
The Healthy Mummy Christmas & Entertaining Cookbook 135 SEASONAL MAINS
Salmon Fish Cakes SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 355 (1483KJ) b PROTEIN: 30G b TOTAL FAT: 10 .3G b SATURATED FAT: 2 .1G b FIBRE: 5 .5G b CARBOHYDRATES: 32G b TOTAL SUGAR: 12 .6G b FREE SUGAR: NIL
Ingredients • 2 potatoes • 4 cups mixed lettuce • 2 sweet potatoes • 2 tomatoes, diced • 4 spring onions, chopped • 2 Lebanese cucumbers, sliced • 380g tinned salmon (drained • 1 /2 red onion, diced weight), drained & flaked • 2 green capsicums, diced • 2 tsp lemon zest • 2 tbsp lemon juice • 1 /3 cup plain wholemeal flour • salt • 4 egg whites • pepper • 2 tsp extra virgin olive oil
Method Peel potato and sweet potato and chop into chunks . Steam for 10-15 minutes or until soft . Roughly mash and set aside to cool . Combine spring onion, salmon, lemon zest, flour and egg whites . Once mashed potato is slightly cool, add to the salmon mixture and mix thoroughly . Shape the mixture into 12 patties, about 2cm thick . Heat olive oil in a frying pan over a medium heat . Carefully place the patties in the pan and cook for 3 minutes on each side, or until crisp and golden . Toss together mixed lettuce, tomato, cucumber, red onion, capsicum and lemon juice . Season with salt and pepper . Serve salmon cakes with salad .
The Healthy Mummy Christmas & Entertaining Cookbook 136 SEASONAL SIDES
Walnut & Lentil Salad Green Bean & Almond Salad SERVES 4 SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 285 (1193KJ) NUTRITION INFORMATOIN b CALORIES PER SERVE: 289 (1210KJ) b PROTEIN: 13 .5G b TOTAL FAT: 17 9. b SATURATED FAT: 5 .1G b FIBRE: 4 .2G b PROTEIN: 8G b TOTAL FAT: 11 .8G b SATURATED FAT: 1 .3G b FIBRE: 7 .2G b CARBOHYDRATES: 14 .5G b TOTAL SUGAR: 3 .2G b FREE SUGAR: NIL b CARBOHYDRATES: 34G b TOTAL SUGAR: 14 .5G b FREE SUGAR: NIL
Ingredients Ingredients • 2 tsp extra virgin olive oil • 3 sweet potatoes • 2 tbsp lemon juice • 2 tsp lemon juice • olive oil spray • 1 tsp dried Italian herbs • 2 tsp dried Italian herbs • 2 cups green beans, trimmed • 4 cups baby spinach • 360g tinned brown lentils, rinsed & drained • 1 tbsp extra virgin olive oil • 2 /3 cup almonds, chopped • 4 spring onions, sliced • 4 cups baby spinach Method • 1 /3 cup reduced-fat feta, crumbled Preheat oven to 200°C . Line a baking tray with baking paper . • 2 tomatoes, chopped Peel the sweet potato and cut into bite-size cubes . Arrange on the lined tray and • 1 /3 cup walnuts, roughly chopped spray lightly with oil . Bake for 15-20 minutes or until tender and lightly golden . Meanwhile, steam beans in the microwave or on the stovetop until tender-crisp . Method Refresh under cold water . To make dressing, whisk together olive oil, lemon juice and herbs . To make dressing, combine extra virgin olive oil, lemon juice and dried herbs . Combine all remaining ingredients in a serving bowl . Drizzle with In a serving bowl, combine beans, sweet potato and spinach . Drizzle over dressing to serve . dressing and top with chopped almonds to serve .
The Healthy Mummy Christmas & Entertaining Cookbook 137 SEASONAL DESSERTS
Fruit Nigiri Walnut & Choc Chip Cookies SERVES 2 MAKES 10 NUTRITION INFORMATION b CALORIES PER SERVE: 204 (854KJ) NUTRITION INFORMATION b CALORIES PER SERVE (2 COOKIES): 191 (802KJ) b PROTEIN: 3 5G. b TOTAL FAT: 3 2G. b SATURATED FAT: 2 .6G b FIBRE: 3 .4G b PROTEIN: 8 .2G b TOTAL FAT: 11 .6G b SATURATED FAT: 2 .6G b FIBRE: 4 .2G b CARBOHYDRATES: 37G b TOTAL SUGAR: 6 .2G b FREE SUGAR: NIL b CARBOHYDRATES: 11 .8G b TOTAL SUGAR: 8 .4G b FREE SUGAR: 1 .8G
Ingredients Ingredients • 1 /4 cup brown rice • 1 /2 tsp vanilla extract • 1 free-range eggs (uncooked) • 1 /2 kiwifruit • 1 tsp vanilla extract • 2 tbsp reduced-fat • 50g strawberries • 1 banana, mashed coconut milk • 3 tbsp vanilla Healthy Mummy Smoothie mix • 2 tbsp flaxseed meal Method • 1 /4 cup walnuts, finely chopped Cook rice by the absorption method, as per packet directions . Once • 1 /4 cup dark chocolate chips cooked, add coconut milk and vanilla to the hot rice and stir with a large metal spoon until rice is very sticky and cool to the touch . Method Divide rice into 6 portions and squeeze gently to form bite-size pieces . Preheat oven to 170°C . Line a baking tray with baking paper . Thinly slice kiwifruit and strawberries and layer over coconut rice . Whisk together egg, vanilla and mashed banana . Add remaining ingredients and stir Note: you can use any other soft fruit, such as mango or banana . well to combine . Store leftovers in an airtight container in the fridge for 1-2 days . Drop spoonfuls of mixture onto the lined tray, making 10 cookies . Flatten with a fork . Bake for 15-17 minutes, until starting to brown . Allow to cool on tray for 1 minute, then transfer to a wire rack to cool completely . Store leftovers in an airtight container in the pantry for 3-4 days .
The Healthy Mummy Christmas & Entertaining Cookbook 138 Vegetarian Menu NEW YEAR’S Starters • Tofu kebabs • Middle Eastern Roasted Carrot Dipping Plate
Main meal • Corn & Quinoa Fritters • Lentil Slice with Garden Salad
Sides • Roast Vegetable Salad with Yoghurt & Walnut • Apple Coleslaw Desserts • Tropical Popsicles • Stone Fruit Platter
The Healthy Mummy Christmas & Entertaining Cookbook 139 VEGETARIAN STARTERS
Tofu Kebabs Middle Eastern Roasted SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 233 (980KJ) Carrot Dipping Plate b PROTEIN: 17 .2G b TOTAL FAT: 11 5G. b SATURATED FAT: 1 .6G b FIBRE: 3 .2G SERVES 4 b CARBOHYDRATES: 13 .7G b TOTAL SUGAR: 11 4G. b FREE SUGAR: 8 .7G NUTRITION INFORMATION b CALORIES PER SERVE: 355 (1486KJ) b PROTEIN: 13 .8G b TOTAL FAT: 22 .7G b SATURATED FAT: 5G b FIBRE: 8 .4G Ingredients b CARBOHYDRATES: 19 .8G b TOTAL SUGAR: 7 .4G b FREE SUGAR: NIL • 400g firm tofu • 1 medium red capsicum • 1 cup teriyaki marinade • 1 zucchini Ingredients • 4 carrots • 1 /3 cup unsalted cashew nuts • 1 garlic clove, crushed • 1 tbsp extra virgin olive oil • 1 tbsp extra virgin olive oil • 2 /3 cup hummus (store-bought • 8 button mushrooms • 1 tsp ground cumin or homemade) • 200g cherry tomatoes • 1 /3 cup reduced-fat feta Method • 4 wholemeal Mountain Bread wraps Drain tofu and cut into 2cm cubes . Place tofu and half of the teriyaki sauce in a large bowl and toss gently until the tofu is evenly coated . Add crushed garlic and toss again . Cover and refrigerate for 1 hour to marinate . Method Soak wooden skewers in water for 30 minutes . Preheat oven to 200°C . Line a baking tray with baking paper . Dice veggies into 2cm pieces . Thread veg and tofu alternately onto skewers . Peel and slice carrots into lengths . Toss with half the olive oil and half the cumin, and Place prepared kebabs into a glass dish . Pour remaining teriyaki marinade place on the lined baking tray . Add tomatoes and drizzle with remaining oil . Roast over kebabs and refrigerate for a further 20 minutes . for 15 minutes until carrots are tender and golden . Heat oil on a barbecue or grill plate over a medium heat . Cook kebabs for Cut Mountain Bread into strips . Place bread strips and cashews on another baking tray 5-10 minutes, turning regularly to ensure even cooking . Serve warm . and bake for 3-5 minutes until bread and nuts are toasted . Stir remaining cumin through hummus and arrange on a plate with the roasted carrots and tomatoes . Top with crumbled feta and cashews, and serve with bread strips .
The Healthy Mummy Christmas & Entertaining Cookbook 140 VEGETARIAN MAINS
Corn & Quinoa Fritters SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 348 (1465KJ) b PROTEIN: 15 .5G b TOTAL FAT: 14 .2G b SATURATED FAT: 9 .2G b FIBRE: 5 .3G b CARBOHYDRATES: 40 .9G b TOTAL SUGAR: 2G b FREE SUGAR: 0 .7G
Ingredients • 1 cup quinoa (uncooked) • 1 cup corn kernels (fresh or tinned) • 1 tbsp grated parmesan • 2 tbsp plain wholemeal flour • 4 free-range eggs • 1 /2 red onion, diced • salt • pepper • 2 tbsp coconut oil • 1 tbsp sweet chilli sauce • 4 spring onions, sliced
Method Cook quinoa as per packet directions . Allow to cool . Combine cooled quinoa, corn, half the parmesan, flour, egg, red onion and a pinch of salt and pepper . Heat oil in a frying pan over a medium-high heat . Cooking in batches, spoon in fritter batter and shallow-fry for 2-3 minutes on each side until golden and heated through . Mixture should make 12 fritters . Drain on paper towel before serving . Serve with a drizzle of sweet chilli sauce, spring onion and remaining parmesan .
The Healthy Mummy Christmas & Entertaining Cookbook 141 VEGETARIAN MAINS
Lentil Slice with Garden Salad SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 366 (1533KJ) b PROTEIN: 31G b TOTAL FAT: 16 .2G b SATURATED FAT: 4 .2G b FIBRE: 9 .3G b CARBOHYDRATES: 19 .5G b TOTAL SUGAR: 5 .1G b FREE SUGAR: NIL
Ingredients • 600g tinned brown lentils, drained • 2 carrots, grated • 2 zucchini, grated • 1 brown onion, finely diced • 2 cups green beans, trimmed & sliced into small rounds • 1 tbsp curry powder • 8 free-range eggs • 4 cups mixed lettuce • 1 tbsp lemon juice • salt • pepper
Method Preheat oven to 180°C . Line a lasagne tray with baking paper . In a large bowl, combine lentils, carrot, zucchini, onion, beans and curry powder . Whisk the eggs in a separate bowl, then add to lentil mixture . Transfer mixture to prepared lasagne tray and press down firmly . Bake for 40-50 minutes until cooked through and set . Dress lettuce with lemon juice, salt and pepper . Serve lentil slice with salad .
The Healthy Mummy Christmas & Entertaining Cookbook 142 VEGETARIAN SIDES
Roast Vegetable Salad Apple Coleslaw SERVES 4 with Yoghurt & Walnut NUTRITION INFORMATION b CALORIES PER SERVE: 103 (433KJ) b b b b SERVES 4 PROTEIN: 2 .8G TOTAL FAT: 4 .7G SATURATED FAT: 0 .8G FIBRE: 5 .1G b b b NUTRITION INFORMATION b CALORIES PER SERVE: 361 (1509KJ) CARBOHYDRATES: 9 .5G TOTAL SUGAR: 8G FREE SUGAR: NIL b PROTEIN: 9 8G. b TOTAL FAT: 20 .5G b SATURATED FAT: 1 .8G b FIBRE: 8G b CARBOHYDRATES: 30 .6G b TOTAL SUGAR: 15G b FREE SUGAR: NIL Ingredients • 3 cups red cabbage, shredded Ingredients • 1 red capsicum, diced • 4 parsnips • 1 /3 cup walnuts • 1 apple, grated • 2 sweet potatoes • 1 tbsp toasted sesame seeds • 1 cup coriander leaves, chopped • 4 carrots • 4 cups baby spinach • 2 tbsp apple cider vinegar • 1 tbsp extra virgin olive oil • 1 /3 cup reduced-fat Greek • 2 tsp Dijon mustard • 2 tsp ground cumin natural yoghurt • 3 tbsp low-fat mayonnaise • 2 tsp ground coriander • 2 tsp extra virgin olive oil
Method Method Preheat oven to 180°C . Peel parsnip, carrot and sweet potato and cut into Combine cabbage, capsicum, apple and coriander in a serving bowl . bite-size chunks . Toss with olive oil, place on a baking tray lined with baking To make dressing, combine vinegar, mustard, mayonnaise and olive oil . paper and bake for 35-40 minutes or until tender and golden . Drizzle over salad vegetables and toss to combine . Place the cumin, coriander and walnuts in a food processor and blitz until mix resembles breadcrumbs . Pour into a bowl and stir through sesame seeds . When vegetables are cooked, transfer to a serving plate with the baby spinach . Drizzle over yoghurt and sprinkle over walnut dukkah to serve .
The Healthy Mummy Christmas & Entertaining Cookbook 143 VEGETARIAN DESSERTS
Tropical Popsicles Stone Fruit Platter SERVES 8 SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 74 (308KJ) NUTRITION INFORMATION b CALORIES PER SERVE: 181 (762KJ) b PROTEIN: 0 8G. b TOTAL FAT: 5 7G. b SATURATED FAT: 5G b FIBRE: 0 .9G b PROTEIN: 3 .8G b TOTAL FAT: 0 .5G b SATURATED FAT: NIL b FIBRE: 8 .8G b CARBOHYDRATES: 3G b TOTAL SUGAR: 2 .8G b FREE SUGAR: NIL b CARBOHYDRATES: 35G b TOTAL SUGAR: 32 .9G b FREE SUGAR: NIL
Ingredients Ingredients • 1 /2 cup pineapple (fresh or tinned), chopped • 4 mango cheeks • 1 /2 cup rockmelon, chopped • 4 nectarines • 1 /2 banana, chopped • 400g fresh cherries 1 • 3 /4 cup reduced-fat coconut milk, chilled • /3 cup passionfruit pulp • 1 /4 cup water • 1 /4 tsp vanilla extract Method Chill all fruit in the fridge . Method Dice mango and nectarines and arrange on a plate with the cherries . Combine all ingredients in a blender and blitz until smooth . Spoon over passionfruit pulp to serve . Divide mixture between 8 ice-block moulds . Freeze for 4-5 hours or until firm .
The Healthy Mummy Christmas & Entertaining Cookbook 144 Relaxed BBQ MenuStarters NEW YEAR’S • Paprika Parmesan Chips • Chicken Rice Paper Rolls
Main meal • Chicken & Sausage Kebabs • Eye Fillet Steak with Barbecued Corn
Sides • Orange, Avocado & Sunflower Seed Salad • Potato & Bacon Salad
Desserts • Tropical Fruit Bowl • Blueberry & Banana Splits
The Healthy Mummy Christmas & Entertaining Cookbook 145 RELAXED BBQ STARTERS
Paprika Parmesan Chips Chicken Rice Paper Rolls SERVES 4 SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 115 (481KJ) NUTRITION INFORMATION b CALORIES PER SERVE: 411 (1718KJ) b PROTEIN: 5 5G. b TOTAL FAT: 4G b SATURATED FAT: 2 .3G b FIBRE: 1 .6G b PROTEIN: 20 .2G b TOTAL FAT: 16 .3G b SATURATED FAT: 3 .7G b FIBRE: 3 .2G b CARBOHYDRATES: 12 .9G b TOTAL SUGAR: 4 .2G b FREE SUGAR: NIL b CARBOHYDRATES: 43G b TOTAL SUGAR: 11 .5G b FREE SUGAR: 8G
Ingredients Ingredients • 4 wholemeal tortillas • 160g rice vermicelli noodles • 2 avocados, sliced • olive oil spray • 4 carrots, grated • ¹/³ cup grated parmesan • 1 tsp smoked paprika • 320g chicken breast fillets • 2 tbsp mint leaves, torn • 16 rice paper sheets • ¹/ cup sweet chilli sauce • ¹/³ cup reduced-fat Greek natural yoghurt ³ • ²/³ cup tomato salsa (store-bought or homemade) Method Method Prepare rice noodles as per packet directions . Preheat oven to 180°C. Heat a frying pan over a medium heat and lightly spray with oil . Cook chicken for 4-5 minutes Cut tortillas into triangles and place in a single layer on a lined baking tray . on both sides, or until cooked through . Allow to rest for a few minutes, then slice or shred . Bake for 5 minutes, then turn chips over, sprinkle with parmesan and paprika, Lay a damp tea towel on the bench . Fill a wide, shallow bowl with hot water . Place one rice and bake a further 3-5 minutes until crisp and golden . paper sheet in the water for about 5 seconds, then lay flat on the damp tea towel . Serve with yoghurt and salsa . Along the centre of the rice paper, arrange a little each of the chicken, noodles, avocado and carrot, and a few mint leaves .Fold the top and bottom of the rice paper into the centre, then roll up . Repeat with the remaining rice paper and filling ingredients . Serve with sweet chilli sauce for dipping .
The Healthy Mummy Christmas & Entertaining Cookbook 146 RELAXED BBQ MAINS
Chicken & Sausage Kebabs SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 356 (1497KJ) b PROTEIN: 28 .6G b TOTAL FAT: 23 .1G b SATURATED FAT: 5 .6G b FIBRE: 4 .7G b CARBOHYDRATES: 6 .9G b TOTAL SUGAR: 4 .8G b FREE SUGAR: NIL
Ingredients • 400g chicken breast fillets • 1 red onion • 2 tbsp extra virgin olive oil • 2 lean sausages of choice • 3 garlic cloves, crushed • 4 cups rocket • 2 tsp sweet paprika • 2 tomatoes, diced • 2 tsp lemon zest • 1 Lebanese cucumber, diced • 2 red capsicum • 1 tbsp balsamic vinegar
Method Soak 8 wooden skewers in cold water for 30 minutes, or alternatively, use metal skewers . Dice chicken and marinate in half the oil, the garlic, paprika and lemon zest . Refrig- erate for 1 hour . Chop capsicum, onion and sausage into bite-size pieces . Thread onto the skewers with the marinated chicken pieces . Brush kebabs with remaining oil . Heat a barbecue hotplate or frying pan over a medium-high heat . Cook the ke- babs for 7-10 minutes, until browned on all sides and chicken is cooked through . Combine rocket, tomato, cucumber and balsamic . Serve kebabs with salad .
The Healthy Mummy Christmas & Entertaining Cookbook 147 RELAXED BBQ MAINS
Eye Fillet Steak with Barbecue Corn SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 342 (1438KJ) b PROTEIN: 34 .3G b TOTAL FAT: 20 .1G b SATURATED FAT: 9G b FIBRE: 2G b CARBOHYDRATES: 4 .6G b TOTAL SUGAR: 4 .2G b FREE SUGAR: NIL
Ingredients • 4 x 150g beef eye fillet steaks • 1 tbsp wholegrain mustard • 2 corn cobs, husks removed & • ²/³ cup light sour cream cut in half • 2 cups rocket • 2 tbsp extra virgin olive oil • 2 Lebanese cucumbers, • 2 garlic cloves, crushed chopped • salt • 2 tomatoes, chopped • pepper • 1 tbsp balsamic vinegar
Method Rub the beef and corn with olive oil and crushed garlic, then season with salt and pepper . Preheat a barbecue or griddle pan to a medium-high heat . Cook beef for 5 min- utes, then turn and cook for a further 5 minutes or until cooked to your liking . Remove from the heat, place on a plate and cover with foil . Set aside to rest . Grill corn, turning regularly, for 5-8 minutes or until just tender and charred . Combine mustard and sour cream . Toss together rocket, cucumber, tomato and balsamic . Serve steaks with corn, a dollop of sour cream dressing and salad on the side .
The Healthy Mummy Christmas & Entertaining Cookbook 148 RELAXED BBQ SIDES
Orange, Avocado & Potato & Bacon Salad SERVES 4 Sunflower Seed Salad NUTRITION INFORMATION b CALORIES PER SERVE: 235 (989KJ) b b b b SERVES 4 PROTEIN: 12 .1G TOTAL FAT: 11 .3G SATURATED FAT: 1 .9G FIBRE: 3 .7G b b b NUTRITION INFORMATION b CALORIES PER SERVE: 256 (1070KJ) CARBOHYDRATES: 19 .3G TOTAL SUGAR: 3 .2G FREE SUGAR: NIL b PROTEIN: 8 2G. b TOTAL FAT: 13 .5G b SATURATED FAT: 2 .5G b FIBRE: 7 .1G b CARBOHYDRATES: 21 .8G b TOTAL SUGAR: 8 .8G b FREE SUGAR: 0 5G. Ingredients • 4 potatoes, scrubbed • 1 tbsp Dijon mustard Ingredients • 8 lean bacon rashers, • salt • 2 oranges • 8 cups mixed lettuce trimmed & sliced • pepper • 2 tsp orange zest • 1 avocado, sliced • 1 tbsp apple cider vinegar • 1 red onion, sliced • 2 tbsp orange juice • 2 carrots, peeled & cut into • 2 tbsp extra virgin olive oil • 8 cups mixed lettuce • 1 tbsp extra virgin olive oil batons • 2 tsp Dijon mustard • 1 tbsp sunflower seeds Method Chop unpeeled potato into cubes . Place in a saucepan, cover with water and bring to a Method boil . Reduce heat and simmer for 10 minutes or until tender . Drain and set aside to cool . Cut peel and pith from oranges, then cut flesh into bite-size pieces . Meanwhile, heat a non-stick frying pan over a medium-high heat and cook bacon until To make dressing, combine orange juice, zest, oil and Dijon mustard . golden and crisp . Combine lettuce, orange pieces, avocado, carrot and sunflower seeds in a To make dressing, whisk together apple cider vinegar, oil, mustard and salt and pepper . serving bowl and drizzle over dressing . Combine bacon, onion, potato and lettuce leaves . Drizzle over dressing to serve .
The Healthy Mummy Christmas & Entertaining Cookbook 149 RELAXED BBQ DESSERTS
Tropical Fruit Bowl Blueberry & Banana Splits SERVES 4 SERVES 4 NUTRITION INFORMATION b CALORIES PER SERVE: 185 (777KJ) NUTRITION INFORMATION b CALORIES PER SERVE: 286 (1203KJ) b PROTEIN: 2 7G. b TOTAL FAT: 7G b SATURATED FAT: 6 .7G b FIBRE: 3 .4G b PROTEIN: 7 .4G b TOTAL FAT: 11 .9G b SATURATED FAT: 2 .5G b FIBRE: 4 .2G b CARBOHYDRATES: 27 .7G b TOTAL SUGAR: 23 5G. b FREE SUGAR: NIL b CARBOHYDRATES: 36G b TOTAL SUGAR: 33G b FREE SUGAR: 8G
Ingredients Ingredients • 1 cup pineapple (fresh or tinned), diced • 4 bananas • 2 mangoes, peeled & cubed • 160g strawberry frozen yoghurt • 2 bananas, sliced • 1 cup fresh blueberries • 1 tsp cinnamon • ¹/³ cup slivered almonds, toasted • ¹/³ cup shredded coconut Method Method Peel bananas and halve lengthways . Combine fruit in a serving bowl . Sprinkle with cinnamon and Place 2 banana halves in each serving bowl . Top each banana with 2 small scoops of coconut to serve . strawberry frozen yoghurt . Sprinkle over fresh blueberries and slivered almonds and serve immediately .
The Healthy Mummy Christmas & Entertaining Cookbook 150 CelebrationDRINKS Having a couple of yummy, festive-inspired mocktails and cocktails on the menu adds extra sparkle to your Christmas and New Year’s celebrations . We’ve chosen a selection of healthier drink options that you can make with or without alcohol to suit you and your guests’ needs.
The basis of the majority of these beverages is fruit or fruit juice, which is energy-dense, but balanced out with sparkling water .
These recipes can be made as single drinks or in a pitcher to share . Remember to add some large jugs of water filled with slices of fruit to your celebration tables, to encourage everyone to keep hydrated .
The Healthy Mummy Christmas & Entertaining Cookbook 151 ALCOHOL & THE BEST tips on... CALORIE CHOICES There’s not a lot of good news when it comes to alcohol and weight loss. CALORIES IN MIXERS WATER, SODA WATER Alcohol has no nutritional value and contains 7 calories (29kJ) per gram . It is also metabolised differently to other foods, meaning that when alcohol WATERS Tonic water, 375ml...... 135 (565kJ) AND DIET MIXERS ARE is present in your body, other foods and drinks are not broken down as Sparkling mineral water, 375ml...... 0 (0kJ) THE LOWEST CALORIE easily, causing weight gain . Soda water, 375ml...... 0 (0kJ) CHOICES FOR MIXING Wine and beer are the highest in calories, and also contain carbohydrates . JUICE Orange juice, 200ml ...... 88 (368kJ) WITH SPIRITS While all alcohol is calorific, some are less so than others, making them a Pineapple juice, 200ml ...... 100 (418kJ) better choice for your weight-loss efforts . Tomato juice, 200ml...... 28 (117kJ) Make sure you drink a glass of water between every alcoholic drink; you’ll Cranberry juice, 250ml...... 89 (374 kJ) SPIRITS feel much better for it in the morning and will consume fewer total calories . Light cranberry juice, 250ml...... 23 (95 kJ) Reference guide – average (40% alcohol) SOFT DRINK Coca-Cola, 375ml...... 161 (674kJ) Includes: brandy, rum, whisky, Diet Coca-Cola, 375ml...... 2 (8kJ) gin, vodka, bourbon, cachaca, Coca-Cola Zero, 375ml...... 1 (4kJ) cognac, scotch, tequila Lemonade, 375ml...... 124 (519kJ) Diet lemonade, 375ml...... 2 (8kJ) Single shot Lemon soft drink, 375ml...... 139 (582kJ) 30ml...... 65 (272kJ) Ginger beer, 375ml...... 165 (690kJ) Double shot Ginger ale, 375ml...... 146 (611kJ) 60ml...... 130 (544kJ) Red Bull energy drink, 250ml...... 115 (481kJ) BEER WINES Reference guide – Reference Guide – Average average (12% alcohol) Full Strength Mid Strength Light Alcohol Per 120 mL glass of: 4.8% 3.5% 2.7% Middy, 285ml 110 (460kJ) 95 (397kJ) 75 (314kJ) White wine . . . . . 82 (341 kJ) Can, 375ml 145 (607kJ) 125 (523kJ) 100 (418kJ) Rosé wine...... 84 (352 kJ) Red wine...... 94 (394 kJ) Schooner, 425ml 165 (690kJ) 140 (586kJ) 115 (481kJ) Champagne . . . . .89 (372 kJ) Bottle, 800ml 310 (1297kJ) 265 (1109kJ) 215 (900kJ) Fortified wine/port . .179 (728 kJ) Jug, 1140ml 440 (1841kJ) 380 (1590kJ) 305 (1276kJ)
The Healthy Mummy Christmas & Entertaining Cookbook 152 COCKTAILS & MOCKTAILS
Tropical Passion Crush Mango Lassi Cranberry Crush SERVES 1 SERVES 1 NUTRITION INFORMATION b CALORIES PER SERVE: 94 (390KJ) NUTRITION INFORMATION b CALORIES PER SERVE: 139 (587KJ) Cocktail b PROTEIN: 2G b TOTAL FAT: NIL b SATURATED FAT: NIL b PROTEIN: 3G b TOTAL FAT: 5 .2G b SATURATED FAT: 0 .4G SERVES 1 b FIBRE 2G b CARBOHYDRATES: 20G b TOTAL SUGAR: 20G b FIBRE 2 .5G b CARBOHYDRATES: 16 .7G b TOTAL SUGAR: 15 .6G NUTRITION INFORMATION b CALORIES PER SERVE: 119 (500KJ) b FREE SUGAR: 7 5G. b FREE SUGAR: 3 .4G b PROTEIN: 1 .9G b TOTAL FAT: 0 .5G b SATURATED FAT: NIL b FIBRE: NIL b CARBOHYDRATES: 15 .8G b TOTAL SUGAR: 15 .8G Ingredients Ingredients b FREE SUGAR: 15 .7G • 1 /2 cup pineapple (fresh or tinned), diced • 1 /2 cup reduced-fat milk Ingredients • 1 /4 tsp minced ginger • 1 cheek mango • 1 /2 cup cranberry juice • 1 /2 cup orange juice • 2 tbsp reduced-fat Greek natural yoghurt • 1 /2 cup soda water • 1 /2 cup water • 2 tsp lime juice • 1 /4 cup passionfruit pulp (fresh or tinned) Method • 30ml of vodka • 2 tsp fresh mint leaves Place all ingredients in a blender and blitz until 1 • ice cubes smooth and well combined . • /2 cup ice cubes Pour into a glass and serve . Method Method Place all ingredients in a blender and blitz Place all ingredients in a blender and blitz on on high until pureed . high until pureed . Pour into a glass and serve . Pour into a glass and serve . Note: If using tinned passionfruit pulp, be sure to use a brand with no added sugar .
The Healthy Mummy Christmas & Entertaining Cookbook 153 COCKTAILS & MOCKTAILS
Mojito Slushy Cocktail Blueberry Breeze Watermelon Margarita SERVES 1 SERVES 1 NUTRITION INFORMATION b CALORIES PER SERVE: 67 (282KJ) Cocktail NUTRITION INFORMATION b CALORIES PER SERVE: 111 (467KJ) b b b b PROTEIN: NIL b TOTAL FAT: NIL b SATURATED FAT: NIL SERVES 1 PROTEIN: 0 .5G TOTAL FAT: 0 .4G SATURATED FAT: NIL b b b b FIBRE: NIL b CARBOHYDRATES: NIL b TOTAL SUGAR: NIL NUTRITION INFORMATION b CALORIES PER SERVE: 86 (360KJ) FIBRE: 0 .9G CARBOHYDRATES: 9 .7G TOTAL SUGAR: 9 .7G b b FREE SUGAR: NIL b PROTEIN: 0 5G. b TOTAL FAT: 0 .5G b SATURATED FAT: 0 .5G FREE SUGAR: 0 .2G b FIBRE 0 .5G b CARBOHYDRATES: 5 .4G b TOTAL SUGAR: 5 .4G Ingredients b FREE SUGAR: 5 .4G Ingredients • 1 tbsp mint leaves • 1 /2 cup watermelon • 1 /2 cup soda water Ingredients • 30ml orange liqueur e g. . triple sec • 2 tsp lime juice • 2 tbsp blueberries (fresh or frozen) • 2 tsp lime juice • 30ml vodka • 2 tsp lemon juice • 1 /2 cup soda water 1 2 • 1 /2 cup ice cubes • / cup soda water • 150ml sparkling wine Method Method Place watermelon in blender and blitz on high Place all ingredients in a blender and blitz Method until smooth . until ice is crushed . Muddle blueberries by crushing with the back of a fork . Combine watermelon puree with orange liqueur, Pour into a glass and serve Combine with soda water and lemon juice in a serving lime juice and soda water, and serve . glass . Top with sparkling wine to serve .
The Healthy Mummy Christmas & Entertaining Cookbook 154 COCKTAILS & MOCKTAILS
Passionfruit-Pineapple Cheerful Mocktail Raspberry Shandy SERVES 1 Mocktail NUTRITION INFORMATION b CALORIES PER SERVE: 58 (243KJ) Cocktail SERVES 1 b PROTEIN: 0 7G. b TOTAL FAT: 0 .3G b SATURATED FAT: NIL SERVES 1 NUTRITION INFORMATION b CALORIES PER SERVE: 76 (319KJ) b FIBRE: 0 .4G b CARBOHYDRATES: 13 .4G b TOTAL SUGAR: 13 .4G NUTRITION INFORMATION b CALORIES PER SERVE: 90 (378KJ) b PROTEIN: 0 7G. b TOTAL FAT: 1 6G. b SATURATED FAT: 1 3G. b FREE SUGAR: 12 .6G b PROTEIN: 1 .3G b TOTAL FAT: NIL b SATURATED FAT: NIL b FIBRE: NIL b CARBOHYDRATES: 14 1G. b TOTAL SUGAR: 12 .6G b FIBRE: 2G b CARBOHYDRATES: 11 .6G b TOTAL SUGAR: 11 .7G b FREE SUGAR: 12 3G. Ingredients b FREE SUGAR: 9 .5G • 1 /4 cup cranberry juice Ingredients Ingredients • 1 /4 cup orange juice 1 1 4 • /2 cup light beer • / cup orange & passionfruit juice • 1 /4 cup soda water • 1 /2 cup orange juice (no added sugar) • 1 /2 cup ice cubes • 1 /4 cup unsweetened pineapple juice • 1 slice orange • 2 tbsp raspberries (fresh or frozen) • 2 tsp lime juice • 1 tbsp reduced-fat coconut milk Method Method 1 • /2 cup ice cubes Combine cranberry juice, orange juice and soda water . Muddle the raspberries by lightly squashing with the back of a fork . Add to a serving glass . Pour over ice and garnish with the orange slice . Method Pour in beer and orange juice to serve . Combine juices and coconut milk, and pour over ice in a glass to serve .
The Healthy Mummy Christmas & Entertaining Cookbook 155 THE ONLY DIARY YOU’LL NEED FOR YOUR HEALTHIEST, MOST FABULOUS YEAR EVER! This diary is your personal healthy lifestyle planner. It will help you to be more organised, schedule in all your regular commitments and upcoming events, and assist you to reach your physical, mental and personal goals.
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PER 100G THE HEALTHY SLIM OPTIFAST TONY FAT RAPID BIGGEST HERBALIFE CELEBRITY MUMMY RIGHT FERGUSON BLASTER LOSS LOSER SLIM Energy (kj) 1450 1470 1566 1538 1566 1504 1583 1511 1672 Protein (g) 54.9 16 30 34 19.3 19 36 32 48 Carbs (g) 9.3 57 39 43 58 51 44 53.5 27.5 CAT HAS LOST Sugar (g) 1.6 46 32 32 52.8 46 40 32 22.5 30KGS Fibre (g) 26.7 16 not listed 7 9 7 4 8.2 6.2 Fat (g) 6.9 2 5.5 4 5.3 5 4 3.5 9.1 "I struggled with my milk supply with my No of vitamins first baby and only managed a week or two of breastfeeding. & minerals 24 16 24 24 25 24 25 19 25 Sodium (mg) 711 245 480 360 468 382 382 428 342 I started using The Healthy Mummy plans when she was about eight months old. Cost per serve By the time I had my second baby, I had (based on RRP been using The Healthy Mummy Smoothies in Jan 2016 $2.74 $1.52 $3.49 $3.49 $1.38 $2.21 $3.66 $3.48 $2.99 for a few years, along with the meal plans. I successfully and exclusively breastfed him Serving size 25g 35g 54g 55g 33g 41g 55g 28g 40g for seven months before returning to work. Sugar I know my breastfeeding success was due to (per serve) 0.4g 16g 18g 18g 17g 19g 22g 9g 13g using the smoothies to maintain my supply. Sodium They were full and nutritious meals I could make in under five minutes, ensuring I was (per serve) 177.7mg 86mg 220mg 200mg 155mg 160mg 210mg 120mg 160mg eating enough of the good stuff to meet bub’s needs. Having a meal you can make in five minutes and one-handed makes life with a newborn so much easier. I have lost more than 30kgs safely using The Healthy Mummy Smoothies and meal plans." CAT CHRIST
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If youyou wouldwould like like to to purchase purchase any any of of our our products andand plans, plans, or or want want access access to to more more health informationinformation and and recipes, recipes, please please visit visit ourour website, www.healthymummy.com.www .healthymummy If youyou havehave anyany questions questions regarding regarding anything anything .com . in thisthis bookbook or or any any of of our our plans, plans, you you can can TASHEENA HAS email usus atat [email protected] LOST 44KG support@thehealthymummy TAWHAI HAS and we’llwe’ll dodo our our best best to to answer answer your your query. query. LOST 46KG .com * Mums lose an average of 4-6kg Good luckluck onon your your healthy healthy every month on our achievable plans >> lifestyle journey!journey! EMPOWERING MUMS TO LIVE HEALTHIER Rhian Visit our website to learn about & TheThe HealthyHealthy Mummy Mummy Team Team x x the interactive and customisable 28 Day Weight Loss Challenge. BREASTFEEDING ● Challenge hub FRIENDLY ● Access to over 2500 recipes SMOOTHIES ● Do-at-home daily exercises (with no expensive equipment) ● Online support from tens of thousands of other mums ● Breastfeeding safe
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