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20 Tasty & Nutritious Recipes Brought to you by Accredited Practising Dietitians Crunchy Granola Corn Fritters Recipe by Talia Cecchele APD Recipe by Anna Debenham APD

Serves 8-10 Makes 8 fritters

cup oil of your choosing Preheat oven to 200°C. Heat oil, maple syrup and in 2 small , diced In a large mixing bowl, lightly beat the eggs. Stir in milk, (a light coloured oil works best) a saucepan over low heat and stir until combined. 1 cup corn kernels then whisk in the flour and baking powder. Add , Place dry ingredients in a large bowl and pour over wet onion, , corn kernels and Cajun mix, then stir cup maple syrup 1 brown onion, diced mixture. Stir until combined, then spread mixture evenly until just combined. 1 tsp vanilla essence 5 tbsp chopped continental across two baking trays lined with baking paper. Make the salsa by combining tomato, onion, parsley and 2 cups oats parsley Bake for 30–40 minutes or until golden brown. Allow to lemon juice in a bowl. Set aside. ¼ cup lupin flakes (optional) cool, then break into small clusters. Serve sprinkled over 2 tbsp Cajun spice mix Lightly oil a large non-stick frying pan and place on ¼ cup shredded coconut yoghurt, with milk and fruit, or on top of a chia pudding to 5 large eggs a medium high heat. Drop large spoonfuls of fritter mix 2 tbsp chia seeds make chia parfait. ½ cup skim milk onto the pan and cook 2-3 minutes per side, turning once. 1 tsp 200g wholemeal flour Place on paper towel to drain. Repeat until all the fritters are cooked. Serve fritters warm, topped with a spoonful of cup pepita seeds tsp baking powder tomato salsa. cup sunflower seeds 1 tbsp olive oil cup each of chopped macadamia, almond, cashew, SALSA walnut and pecan nuts 3 tomatoes, finely diced 1 onion, finely diced 2 tbsp continental parsley 5 tbsp lemon juice Rainbow Noodle Bowl Recipe by Stephanie Savio APD

Serves 4

¼ cup rice vinegar For the dressing, heat the rice vinegar, sugar and in a 1 tbsp caster sugar small saucepan until just dissolved. Remove from the heat and add the and chili. Once cool, add the oil. ½ tsp salt In a large frying pan, heat half of the olive oil and fry 2 garlic , crushed the in two batches, until soft and golden. Use the fresh chili, finely chopped ½ remaining oil for the second batch. Remove from the pan; 1 tsp sesame oil add a pinch of salt to taste and set aside. and juice of 1 Cook the noodles in boiling water for 3-4 minutes and 2 tbsp olive oil drain away any excess water. 2 , diced into In a large bowl, combine noodles, eggplant, peaches, tomatoes, capsicum, cucumber, onion and toss with the 2cm cubes dressing. Sprinkle over the top. 180g soba noodles 2 medium peaches, sliced ½ punnet cherry tomatoes 1 small green capsicum, sliced ½ continental cucumber, sliced ½ red onion, finely sliced ½ bunch coriander, roughly chopped Stuffed Mushrooms With Tuna Frittata Tumeric Cauliflower Recipe by Melanie McGrice AdvAPD ‘Rice’ and Wombok Salad Serves 5-6 Recipe by Student Dietitian Aimee Boidin 6 eggs, lightly beaten 3 spring onions, finely sliced 2 x 195g tins of tuna, drained and flaked Serves 1 1 tbsp , fresh or dried CAULIFLOWER STUFFED MUSHROOMS 1 tbsp , fresh or dried Chickpea 1 cup sliced mushrooms ‘RICE’ 2 large portobello mushrooms, 1 zucchini, grated Recipe by Kasey Bateup APD 1½ cups cauliflower florets stalks removed 1 cup spinach ½ tsp turmeric 100g frozen green peas 8 cherry tomatoes, halved Serves 4 ¼ white onion, finely diced 1 tbsp Grana Padano cheese, ½ cup grated cheese 1 tbsp olive oil grated 1 tbsp extra-virgin olive oil Heat oil in a large saucepan or frying pan. Add onion, garlic Pre-heat the oven to 175°C. Place the eggs in a large salt and pepper 2 slices fresh Jamon Serrano 1 onion, sliced and . Cook, stirring, over medium heat until the bowl and whisk until combined. (Spanish ham), diced 1 garlic , crushed onion has softened. Add curry paste and cook until Add all the ingredients to the eggs, reserving half are toasted, about 2 minutes. WOMBOK SALAD the cherry tomatoes. Pour the egg mixture into a lined ½ tsp fresh ginger, grated Add carrot, pumpkin, broccoli, cauliflower and evapo- 4 cherry tomatoes, halved baking tin and arrange the remaining cherry tomato 2 tbsp red curry paste rated milk. Turn heat down to low and simmer, covered, for halves on top. ½ cup shredded wombok 1 carrot, diced 20 minutes. Bake for 20-25 minutes, or until set and light gold- 1 tbsp balsamic vinegar 75g pumpkin, diced Add green beans and chickpeas and cook for a further en on top. Slice and serve warm. (optional) ½ head of broccoli, diced 5 minutes uncovered, or until vegetables are tender. Serve with brown rice and a dollop of yoghurt. ½ head of cauliflower, diced In a food processor, blitz the cauliflower until it resembles rice. 400g can coconut-flavoured Heat a large frying pan with the olive oil over medium heat. Add evaporated milk diced onion and cook, stirring, for one minute. Add the cauliflower rice and cook, stirring occasionally, for five minutes or until cauliflower is 75g green beans, ends trimmed lightly browned. Turn off the heat and set aside. and sliced in half Microwave the frozen peas for two minutes on high, or until cooked. 400g can chickpeas, drained Place the mushrooms on a plate and place half the peas inside the cap and rinsed of each mushroom, then microwave on high for a further 1-2 minutes Greek yoghurt and cooked or until the mushroom is warmed (do not overheat). Sprinkle half the brown rice, to serve Jamon and Grana Padano on top of each mushroom. Serve the mushrooms with the cauliflower rice. Add the wombok and cherry tomatoes on the side and drizzle with balsamic if desired. Breakfast Bowl Sweet Potato, Pumpkin & Recipe by Whitney Atkinson APD Caramelised Onion Frittata Serves 1 Recipe by Emma Stubbs APD

Serves 4-6 1 small red apple Chop the apple into small cubes and place half into 10 craisins the bottom of a small bowl. Add the Greek yoghurt. 300g sweet potato, peeled and Preheat oven to 180°C. Line a baking tray with baking 5 walnut halves Sprinkle over the oats, craisins, walnuts, macadamias and remaining apple. Top with sunflower seeds and cinnamon cut into cubes paper. Place potato and pumpkin on tray, then roast for 2 chopped macadamia nuts to taste. 300g pumpkin, peeled and cut approx. 25 minutes or until tender. 100g reduced-fat Greek Heat oil in non-stick pan over medium heat and add Note: Low in salt, no added sugar and full of quality into cubes yoghurt fibre (~ 5.1g per serve), protein (~12.8g per serve), onion. Cook for 5-10 minutes, stirring occasionally, until 1 tsp extra virgin olive oil sprinkle of oats, sunflower probiotics for your digestive system and healthy fats to onion is slightly caramelised. Add and spinach and 1 medium red onion, sliced cook until spinach is just wilted. Remove from heat. seeds and cinnamon keep you going until lunch. 1 tsp smoked paprika Whisk eggs and milk together in a large bowl. Add onion 200g baby spinach mixture, potato, pumpkin and cottage cheese and stir to 100g low fat cottage cheese combine. Gently pour the egg mixture into a lined baking tin, try- 6 eggs ing to distribute the vegetables evenly. Sprinkle crumbled cup milk ¼ feta & bake in the over for approximately 45 minutes, or 40g Danish feta until set and light golden brown. Serve with tomato relish. salt and pepper tomato relish, to serve Pineapple And Black Bean Salsa Wraps With Cajun Chicken Recipe by Alexandra Parker APD

Serves 4-6

8-12 chicken tenderloins Mix the Cajun ingredients in a large bowl. Add (2 tenderloins per person) the chicken tenderloins, toss to coat, and allow to marinate covered in the fridge for at least 30 minutes. In another large bowl, combine all salsa ingredients and 4-6 wholegrain wraps mix. Set aside. (1 per person) Lightly oil a large frying pan on medium high heat. Place the chicken tenderloins in the pan and cook for 3-5 CAJUN SEASONING minutes, or until cooked through (juices should run clear). ½ tsp Assemble each wrap with 2 cooked chicken tenderloins and 2 tablespoons of the pineapple and black bean salsa. ½ tsp thyme 1 tsp paprika 2 cloves garlic, crushed 2 tsp ground pepper 1 tbsp olive oil

PINEAPPLE AND BLACK BEAN SALSA 1½ cups diced pineapple 1 cup black beans (canned, drained) 3 shallots, chopped ½ red chilli, chopped ½ cup coriander, chopped 1 tbsp red onion, chopped 1 lime, juiced 1 tsp olive oil 1 pinch sea salt Chicken Stir-Fry Perfectly Portioned Spiral Lunch Recipe by Hughes APD Recipe by Claire Harper APD

Serves 5-6 Serves 1

1 tbsp rice bran or canola oil Heat oil in large fry pan or wok on high heat. Add chicken, 100g extra lean mince Prepare cous cous according to packet directions. Set 500g chicken breast, diced garlic, ginger and red onion and stir-fry till chicken is ¼ medium carrot, diced aside. 2 garlic cloves, crushed almost cooked through 200g reduced-salt diced Lightly oil a non-stick frying pan on medium high heat. Add broccoli, beans and sauces (chilli, soy and oyster) Add mince and carrots, and cook for 5-7 minutes until 1 tsp fresh ginger, grated canned tomatoes and stir-fry until broccoli is tender. Turn off the heat and mince is evenly browned. Add tomatoes, garlic, and red onion, sliced 1 garlic clove crushed ½ stir through snow peas, pineapple, cashews and carrot. spices, and cook for a further 1-2 minutes. 250g or 1 head of broccoli, Serve by itself or with brown rice. 1 tbsp coriander Using a vegetable spiral machine, spiral the zucchinis. chopped 1 tbsp Place in a steamer over boiling water, cover and steam for 75g green beans, ends trimmed 1 tsp paste 1-2 minutes. Place the zucchini on a plate or in a long sandwich and sliced in half ½ tsp paprika container, and cover with the washed spinach and then the 2 tbsp hot chili sauce olive oil spray mince mixture. Finish your lunch off with a delicious, sweet, (sriracha) 2 medium zucchinis fresh apple. 2 tbsp salt reduced soy sauce 1 tsp lemon juice 1 tsp oyster sauce ½ cup dry cous cous 75g snow peas 1 cup spinach, washed 100g pineapple pieces 1 apple 40g plain unsalted cashew nuts 1 large carrot, shredded Hot Smoked Salmon and Superfood Salad Caramelised Onion And Pumpkin Pizza Recipe by Charina Kullen APD Recipe by Katrina Mills APD and Ash Brunner APD

Serves 4 Serves 2

SALAD Boil potatoes for approximately 12 minutes or until tender. BASE HUMMUS Preheat oven to 200°C. Line a large flat baking tray with baking 200g hot smoked salmon fillets, flaked Once cooked remove from heat, drain and allow to cool. 500g butternut pumpkin, diced 1 can chickpeas, drained and paper. Place capsicums and tomatoes on tray and roast for 45 To thaw peas and broad beans, cover with boiling water, minutes or until very tender. Remove and set aside. Turn the 2 large Pontiac potatoes, skin on, roughly 1½ cups buckwheat flour rinsed stand for 5 minutes, then refresh in cold water. Peel and oven down to 180°C. diced ½ cup quinoa flour 1 tbsp tahini discard tough broad bean skins. Set aside. Steam pumpkin until soft then place in a large bowl and puree 1 cups frozen broad beans, thawed and tough 3 tbsp extra virgin olive oil 1 tbsp salt reduced soy sauce ½ Whisk all dressing ingedients in a large bowl until with an immersion blender. Set aside to cool, then dice capsicums outer skins removed combined, reserving a third of the mixture to the side. cup low fat milk juice of ½ lemon into bite sized chunks. 1 cup frozen peas, thawed Add all salad ingredients to the dressing, then toss gently dried turmeric 1 clove garlic, crushed Heat olive oil in a medium frying pan over medium heat. Add ½ green oak lettuce, roughly chopped to combine. Drizzle over reserved dressing just before onions and cook, stirring occasionally, for 10-15 minutes or until 3 large stalks of kale, stems removed, finely serving. salt TOPPING caramelised and lightly golden. TIP: Replace broad beans with green beans to make this Combine a cup of the cooled pumpkin puree with remaining chopped 1 punnet grape or cherry recipe LOW FODMAP. base ingredients in a large bowl. Season with salt and pepper, 10g fresh , finely chopped tomatoes, halved then mix with hands or a wooden spoon until combined. Spread 10g fresh , stalks removed, finely chopped 4 red onions, sliced into rings the mixture across a lined baking tray, to approx. 3cm thick. Bake 2 red capsicums at 180°C for 20 minutes or until firm and light golden brown DRESSING 100g rocket leaves around the edges, then remove and place aside to cool. 2 tbsp extra virgin olive oil Meanwhile, combine all hummus ingredients in a small food processor and blitz until combined. Gradually add half a cup of 2 tbsp seeded water until the texture is smooth and creamy. 2 tbsp lemon juice To assemble the pizza, spread the cooled pumpkin base with sea salt and cracked pepper, to taste a generous dollop of hummus. Top with rocket leaves, roasted tomatoes and capsicums, and caramelised onion. Chilli Prawn and Mango Salad Recipe by Student Dietitian Kate Woods

Serves 3 as a main or 6 as a side salad

DRESSING To make the dressing, combine garlic, chilli sauce, olive oil 1 clove garlic, crushed and lime juice in a jug and mix. Set aside. 1 tbsp chilli sauce Lightly grease a frying pan with extra virgin olive oil and place on a medium heat. Cook prawns for 2-3 minutes 2 tbsp extra virgin olive oil on each side, or until they change colour and are cooked 4 tbsp lime juice through. Combine mixed leaves, mint leaves, green cucumber, SALAD red capsicum, mango, red onion, cherry tomatoes and 20 king prawns, peeled and prawns in a large bowl. Pour dressing over the top and toss deveined with tails attached well. Top with cashews and serve. ¼ cup mint leaves 4 cups mixed leaves, washed ½ green cucumber, sliced 1 red capsicum, finely sliced 2 mangos, sliced 1 red onion, finely sliced 200g cherry tomatoes, quartered 2 tbsp cashews, roughly chopped extra virgin olive oil Raspberry Yoghurt Sweet Potato, Chickpea Cheesecake and Kale Salad Recipe by Anika Rouf APD Recipe by Carmen Li APD

Serves 2 BASE FILLING 125g reduced-fat spread, 500 g natural fat-free yoghurt 1 tbsp olive oil Cajun Chicken Salad melted 2 large eggs 2 garlic cloves, minced ¹⁄³ cup brown sugar 1 teaspoon vanilla extract 1 medium sweet potato, scrubbed and cubed, with Recipe by Christina Glitsos APD 2 egg yolks 1 tablespoon cornflour skin on 1 cup self-raising flour Pinch of salt ½ red onion, chopped Serves 2 1 can chickpeas, rinsed and drained ½ cup almond meal 3 tbsp brown sugar 1 bunch kale, finely chopped 1 tsp grated orange rind 25g cream cheese ½ cup tri-coloured quinoa Place the quinoa in a saucepan with a cup of water. Bring 12 cherry tomatoes, halved ½ teaspoon vanilla extract 40g raspberries, fresh or frozen 1 red capsicum, diced 1 chicken breast to the boil, then simmer, covered, for 15 minutes or until ¼ cup coriander leaves, finely diced 2 tsp Cajun seasoning cooked through. Halve the chicken breast horizontally, then sprinkle Base ½ cup tahini olive oil spray with the Cajun seasoning on all sides. Follow with a spray Preheat oven to 160°C and line a 25cm springform cake tin with baking 1 tomato, diced of olive oil on each side. Heat a pan or BBQ grill plate paper. Preheat oven to 220°C. In a large bowl, combine sweet 1 cucumber, sliced to medium high heat, add the chicken and cook for 5-7 In a large bowl, combine flour, almond meal and brown sugar. In potato, olive oil and garlic and toss to coat evenly. 1 handful snow peas, halved minutes per side or until cooked through (juices should run another bowl, combine melted spread, egg yolks, orange rind and Place sweet potato on a lightly greased baking tray vanilla extract, then add wet ingredients to dry ingredients and mix until and roast for 20-25 minutes, stirring once at the ½ avocado clear). Slice the chicken. Combine the tomato, cucumber, snow peas, avocado, combined. Spread into prepared pan and bake for 10-15 minutes or until halfway mark. ½ Spanish onion, thinly sliced onion and lettuce leaves in a bowl. Feel free to mix and golden brown. Remove and set aside to cool in the pan. While sweet potato is roasting, combine chickpeas, 2 handfuls mixed lettuce match the salad veggies depending on what you’ve got. kale, onion, cherry tomatoes, capsicum and coriander leaves Aim for variety and lots of colour: green beans, rocket, Filling in a bowl. Add cooked sweet potato, drizzle with tahini extra virgin olive oil roasted pumpkin, beetroot, capsicum or mushrooms would Combine eggs, sugar, yoghurt, cream cheese and vanilla in a large bowl and toss gently to combine. red wine vinegar all be lovely alternatives. and whisk until smooth. Add raspberries, cornflour and a pinch of salt, Add the cooked quinoa to the salad, drizzle on some and mix until combined. olive oil and vinegar, and toss to combine. Top with the Pour filling on prepared base and bake for 30-35 minutes (do not sliced Cajun chicken. overbake). Chill in the fridge for 2-3 hours, then serve. Choc Banana Zucchini Bread Grilled Vegetable And Quinoa Salad Recipe by Student Dietitian Isabel Bailey Recipe by Lisa Middleton APD

Serves 4-8 1 cup overripe banana, mashed 1 tsp ground cinnamon Preheat oven to 180°C. Grease a 24cm loaf pan with grapeseed oil and line with baking paper. ¼ cup almond milk (or any ½ tsp fine sea salt 1 cup quinoa, rinsed Place rinsed quinoa in a saucepan with 2 cups of water, Combine mashed banana, milk, oil, agave nectar and other milk of your choice) 1 cup finely grated zucchini 300g sweet potato, chopped cover and bring to the boil. Turn the heat to low, keep the vanilla in a mixing bowl. Whisk until smooth and creamy ¼ cup grapeseed oil, plus more (about 1 small zucchini) pan covered and simmer for 12 minutes. Leave the quinoa (don’t worry about lumps of banana). Set aside. into small pieces to grease pan cup toasted pumpkin seeds off the heat and covered for 10 minutes. ½ Whisk together flours, baking powder, baking soda, 2 corn cobs, husks removed Preheat the oven to 180°C. Place the chopped sweet ½ cup agave nectar, maple (+ extra handful for sprinkling cinnamon and salt in a large bowl. Add the banana mixture 1 red capsicum, core and seeds potato in a roasting pan lined with baking paper and drizzle syrup or honey on top) and grated zucchini. Stir until everything is just combined, removed, cut into quarters with 1 tbsp oil, season with salt and cracked pepper to then gently fold in pumpkin seeds, chocolate chips and 1 tsp vanilla extract ½ cup chocolate chips lengthways taste. Roast for 15-20 minutes until browned. raspberries. 1 cup wholemeal flour 1 cup raspberries 1 bunch of asparagus, woody Meanwhile, heat a grill pan or BBQ with a small amount Scrape batter into the prepared loaf pan and sprinkle 1 cup whole spelt flour 1 tbsp chia seeds of oil. Add the corn, asparagus and capsicum and cook, with chia seeds, linseed and pumpkin seeds as desired. Bake ends removed 1 tsp baking powder 1 tbsp linseed turning frequently, until evenly and lightly browned. ½ in the centre of the oven for about 50 minutes, or until a olive oil for cooking Remove from heat and set aside. 1 tsp baking soda toothpick inserted into the centre comes out clean. Cool in 50g rocket leaves When the corn has cooled down, carefully cut the the pan on a wire rack. 2 tbsp lemon juice kernels from the cob and place in a large bowl. Chop the 100g feta cheese, crumbled asparagus and capsicum into smaller pieces and add to NOTES: The proportions of the flour can be altered according to preference, so long as it adds up to 2 cups. Laura of The First Mess ¼ cup pepitas (pumpkin seeds) the bowl with the quinoa, rocket leaves and lemon juice, warns that being overzealous when mixing wholegrain flours can stir through. Place in a serving bowl and top with crumbled result in tougher breads. The original recipe calls for equal parts feta and pepitas. This dish can be enjoyed warm or cold. quinoa flour and spelt flour, however I find switching one of them for regular wholemeal flour reduces the risk of tough and chewy bread. The raspberries may be fresh or frozen. I like to use frozen, because they are generally cheaper and also I find they help prevent a pink-stain throughout the mixture. Mushroom Burgers With Sweet Potato Chips Recipe by Vicki Ma APD

Serves 4

8 large portabello mushrooms, Preheat oven to 200°C. Slice the sweet potato into wedges stalks removed and place on lined baking tray. Spray with oil and season 1 medium carrot, grated with salt and pepper. Bake for approximately 20 minutes or until golden brown. 2 cups mixed baby spinach and Heat a non-stick frying pan over low-medium heat. rocket Spray mushroom with oil and place in the frying pan. Fry 1 medium avocado, sliced thinly for approximately 5 -10 minutes, turning once. Repeat for 1 tomato, sliced all mushrooms, then set aside. Add haloumi slices to the 1 packet of haloumi, sliced into pan and cook for approximately 1 minute per side or until 12 pieces golden. To assemble, take one mushroom and turn it upside 1 large sweet potato, washed down. Add handful of baby spinach and rocket, followed olive oil spray by grated carrot, sliced tomato, avocado and haloumi then salt and pepper to taste another mushroom as the top of the bun. You can insert a toothpick in the centre of the burger to hold everything together. Serve immediately with a side of sweet potato chips.