apd & yen recipe book
Post on 07-Apr-2016
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20 HEALTHY, DELICIOUS RecipeS Brought to you by Accredited Practising Dietitians.
THAI-STYLE FISH Recipe by Rosemary Stanton APD
Serves 4
1 tsp sesame oil
4 spring onions, sliced
1 garlic clove, crushed
1 teaspoon chopped chilli
1 tablespoon chopped mint
3 lemongrass stems, white part only, thinly sliced
4 makrut (kaffir lime) leaves, thinly sliced
4 fish steaks or fillets
2 tbsp lime juice
1 tsp grated palm sugar or soft brown sugar
2 tsp fish sauce
2 ripe tomatoes, cut into eights
2 large handfuls coriander leaves
Heat the oil in a wok or heavy-based frying pan and cook the on-ions, garlic, chilli, mint, lemongrass and lime leaves over low heat for two to three minutes.
Add the fish and cook for five to seven minutes, turning once. Remove the fish and set aside, covered, to keep warm.
Add the lime juice, palm sugar, fish sauce and tomatoes to the wok or pan and cook for three to four minutes, until the tomatoes are heated through but are not mushy. Spoon over the fish and sprinkle with coriander.
TIPS Any white-fleshed fish is suitable for this quick and easy recipe. The cooking time of the fish will depend on the thickness of the fillet, so watch carefully so you don’t overcook it. Serve with steamed rice and steamed snake beans.
APPLE & SULTANA BIRCHER MUESLI Recipe by Anna Muir APD
Serves 4
2 cups rolled oats
1½ cups unsweetened apple juice
2 cups vanilla yoghurt
1 cup sultanas
¼ tsp nutmeg
½ tsp ground cinnamon
2 apples, peeled and grated
pepitas, to sprinkle on top
Place the oats, sultanas, yoghurt, apple juice, nutmeg and
cinnamon in a large bowl and mix well. Leave to sit in the fridge
overnight, or at least six hours.
Once the bircher has soaked overnight, stir through peeled
apple. Serve topped with a small handful of pepitas. The bircher
will keep for a few days.
PESTO & ZUCCHINI SPAGHETTI Recipe by Bobbie Crothers APD
Serves 2
200g spaghetti
2 large zucchinis, thinly sliced lengthways
1 punnet cherry tomatoes, halved
½ cup of pitted olives, sliced
2 cloves of garlic, crushed
1 small jar of pesto (store-bought or make your own)
Cook spaghetti according to packet instructions. While spaghetti
is cooking, stir-fry tomatoes, olives and garlic for about one to
two minutes. Add zucchini to the tomato mixture and lightly
toss through until the zucchini becomes soft. Add the cooked
spaghetti and pesto to the tomato and zucchini mixture and stir
through.
TIP you can add your choice of protein, like grilled chicken strips
or kidney beans etc. to the dish.
SWEET POTATO PANCAKESRecipe by Nina Mills
Makes 8-10 pancakes
250g sweet potato (one small sweet potato), peeled
200g zucchini (one large zucchini)
salt and pepper
1 tablespoon cooking oil
Greek-style yoghurt, to serve
Coarsely grate the sweet potato and zucchini into a bowl
and then mix well. Remove excess moisture from the mixture
by squeezing it with your hands. Season with salt and pepper.
Pour half oil into a medium-size fry pan and heat, swirling the
pan to coat the bottom. Add spoonfuls of the mixture to the
fry pan and then flatten each one carefully with a spoon or
spatula. Cook until golden brown before
very carefully flipping over and cooking the other side –
this part is critical as there is nothing really binding the
mixture together.
After cooking a few pancakes you will need to add the other
half of your oil to cook the rest of the pancakes. Serve hot
with a dollop of yoghurt.
QUINOA SUSHIRecipe by Courtney Bates APD
Serves 4
3 nori sheets
1 cup cooked quinoa
1 cucumber, sliced julienne
1 carrot, sliced julienne
1 avocado, cubed
reduced-salt soy sauce, to dip
Cook quinoa according to packet instructions. Spread 3
tbsp of quinoa on each nori sheet at one end. Top with
cucumber, carrot and avocado. Roll starting from the
end with all the fillings. Slice into five bite-size sushi pieces.
SUPERFOOD SALAD Recipe by Louisa Matwiejczyk AdvAPD
Serves 1
1 cup chopped carrot
1 cup chopped parsley
½ cup reduced-fat cottage cheese
cup sunflower kernels
Mix together all ingredients and enjoy – the beauty of this
salad is that it doesn’t need a dressing.
RAW FROZEN CHOCOLATE CHEESECAKERecipe by Cassandra Ofner APD
BASE
1 cup mixed nuts (macadamias, pistachios, hazelnuts)
6 dates
1 egg white
½ tsp honey
FILLING
1 cup cashews
½ cup natural yoghurt
¼ cup cacao powder
¼ cup frozen berries (optional)
Blend base ingredients together. Press into pan. Blend cashews,
yoghurt and cacao together. Mix through berries. Pour filling over
base. Press extra berries into the top. Place in freezer for 1 hour.
Prior to serving, let it sit out for 15 minutes to soften.
MINTY GREEN QUINOA & BROWN RICE SALADRecipe by Chloe Phillips APD
Serves 4
250g cooked quinoa and brown rice*
1 cup green peas (or snowpeas, green beans – any greens)
1 medium zucchini, halved lengthwise and sliced
1 avocado, diced
100g reduced-fat Danish feta, crumbled
¼ cup chopped fresh mint leaves
¼ cup shaved almonds
spray olive oil
DRESSING
50ml extra virgin olive oil
1 tsp Dijon mustard
1 lemon, juice and rind
sea salt and cracked black pepper, to taste
Cook brown rice and quinoa according to packet instructions
and set aside to cool. Heat a small pan on medium heat and
lightly dry-toast the almonds. Remove from pan and set aside.
Spray pan with olive oil and lightly fry zucchini. Set aside to cool.
Once cool, combine rice, quinoa, green vegetables, feta and
mint leaves (reserving a small amount of feta). Mix dressing then
stir through salad. Serve with the toasted almonds and an extra
sprinkle of mint and feta on top.
TIPS
You can mix and match any of the vegetables in this dish –
just use whatever you have in the fridge. Although not as
cost effective as cooking from scratch, the microwaveable
rice and quinoa packs available at most supermarkets are
useful for busy people.
FIG & HONEY CUSTARD TARTLETSRecipe by Erin Murnane APD
Serves 4
SHORT CRUST PASTRY
½ cup rice flour
1 cup almond meal
1 free-range egg
2 tbsp olive oil (any oil will work)
1 tbsp honey
FILLING
2 free-range eggs
½ cup milk or cream
1 tbsp vanilla essence
2 tbsp honey
2 fresh figs, sliced
Pre-heat oven to 180°C fan forced. Using a food processor,
combine rice flour, almond meal, egg, honey and oil. Blitz until the
mixture comes to a ball. Divide pastry into four portions, rolling out
each to 1cm-thickness. Transfer pastry into tart tins pressing into
edges and trimming excess pastry hanging over the edges. Bake
in pre-heated oven for ten minutes.
To make custard combine eggs, milk, vanilla and honey in a
mixing bowl and whisk until well combined. Remove tart shells
from oven. Evenly divide custard mixture into shells and gently
float fig slices on top of custard filling.
Place tarts back into the oven to bake for a further 30-40 minutes
or until custard has set. Allow to cool slightly, drizzle with honey
and serve with natural or Greek yoghurt.
DRIED CRANBERRY & MIXED NUT MUESLI BARSRecipe by Megan Cameron-Lee, APD
Makes 10 bars
1½ cups rolled oats
¾ cup nuts (almonds, walnuts, hazelnuts), roughly chopped
cup dried cranberries
cup seeds (linseed, pepitas, sunflower seeds)
cup desiccated coconut
cup wholemeal flour
1 egg, beaten
4 tbsp reduced-fat milk
2 tbsp margarine
2 tbsp honey
1 tsp vanilla essence
2 tsp cinnamon
Preheat oven to 180°C. Line a 20cm square baking tin with baking
paper.
Melt margarine, honey and vanilla essence in the microwave or
in a small saucepan on a low heat. Combine all ingredients in a
large bowl. Press into baking tray and bake for 20 minutes or until
golden. Allow to cool completely before slicing into bars.
MEATBALLS WITH ‘SPAGHETTI’ Recipe by Emily Scott
Serves 4
MEATBALLS
500g lean beef mince
1 tsp crushed garlic
1 small onion, grated
1 apple, peeled and grated
1 small carrot, grated
125g ricotta cheese, drained
cup fresh breadcrumbs
¼ cup freshly grated Parmesan cheese
½ cup freshly chopped parsley
1 egg
1 pinch of nutmeg
1 pinch of paprika
4 cups Napolitana fresh tomato sauce
SPAGHETTI
1 leek, cut into thin strips
6 zucchinis, sliced into spaghetti using a mandolin or spiraliser
1 tsp olive oil
black pepper
squeeze of lemon
Preheat the oven to 180°C. Combine mince, garlic, onion,
apple and carrot in a bowl, and mix until all ingredients are
combined. Add ricotta, breadcrumbs, Parmesan, parsley,
(Recipe by by continued on next spread).
CHICKEN PESTO PASTA Recipe by Jenna Obeid APD
Serves 3
BASIL PESTO
1½ – 2 cups (1 large bunch) fresh basil leaves
5 tbsp olive oil
cup toasted pine nuts
2 garlic cloves, peeled and chopped
PASTA
2 cups penne pasta
3 chicken breasts, sliced into pieces
canola/olive oil spray
1 cups frozen peas
60g smooth reduced fat feta cheese
To make basil pesto, place all pesto ingredients into a food
processor and blend until a smooth paste is formed.
Place pasta in pot with water and cook until al dente. While
pasta is cooking, spray a pan with canola/olive oil. Grill chicken
breast pieces until cooked through. Remove from heat. Place
frozen peas in a bowl and microwave for two minutes.
Once pasta is cooked, strain water and then place pasta back
into the pot (turn heat off). Mix basil pesto, then chicken pieces
and peas through the pasta. Split mixture between three bowls.
Crumble feta on top and enjoy with a salad.
QUICK & COLOURFUL TUNA, QUINOA & BROWN RICE SALADRecipe by Chloe Phillips APD
Serves 4
250g cooked brown rice and quinoa
180g tuna in olive oil
1 avocado
1 large tomato
200g canned beetroot
100g reduced-fat Danish feta cheese (optional)
Cook brown rice and quinoa according to packet instructions
and set aside to cool. Roughly dice avocado, tomato and
beetroot. Combine all ingredients, leaving 20g of the feta cheese.
Crumble the remaining feta lightly over the top to serve.
TIPS You can mix and match any of the vegetables in this dish with
whatever you have in the fridge. Although not as cost effective
as cooking from scratch, the microwave rice and quinoa packs
are useful for busy people. No dressing is needed as the oil or
flavouring from the tuna is enough.
(Meatballs with ‘Spaghetti’ Cont.)
egg and spices to the bowl and mix until well combined.
Shape into meatballs and place into an ovenproof dish.
Pour tomato sauce over meatballs and cover and bake for ten
minutes. Remove lid and bake for a further 15 minutes or until
meatballs are cooked through.
Meanwhile cook the leek in a pan over medium heat with olive
oil. Add the zucchini and toss through for a few seconds until
warm. Season spaghetti with a little lemon and black pepper,
divide between serving plates and top with the meatballs.
Serve sprinkled with fresh chopped parsley and a little grated
Parmesan.
VIETNAMESE CHICKEN Recipe by Sara Grafenauer APD
Serves 2
2 chicken breasts, poached slowly and shredded
2 carrots, julienned
1 handful red cabbage, finely sliced
1 handful mixed lettuce
3 eschallots finely sliced
piece of ginger
1 small garlic clove, finely sliced
3 fresh limes, juiced
1 tbsp caster sugar
100ml rice vinegar
2 Lebanese cucumbers, quartered lengthways and chopped
100g roasted unsalted cashews, roughly crushed
fish sauce to taste
1 bunch coriander – tops for salad; use the root to flavour
poaching water
serve with steamed long-grain rice
Combine carrot, eschallots and garlic with rice vinegar, caster
sugar and juice of 1 lime, allow to stand for at least 20 minutes.
Poach chicken breast in water with slices of ginger and the off-
cut root section of the coriander. Shred chicken when cooked.
Serve rice, adding chicken, then carrot/eschallot mix with some
of the liquid, then cucumber, coriander and cashews. Season to
taste with fish sauce and more fresh lime juice, and add a fresh
garden salad.
GREEN PAPAYA SALAD Recipe by Rosemary Stanton APD
Serves 4
2 tbsp unsalted peanuts
1 small green papaya, peeled and grated
1 small red onion, thinly sliced
1 carrot, grated
100g snow peas, trimmed
1 red capsicum, thinly sliced
1 handful mint
1 handful coriander sprigs
1 handful purple Thai basil (or use green basil)
DRESSING
1 tsp grated palm sugar or soft brown sugar
finely grated zest and juice of 2 limes
1 tsp fish sauce*
1 tsp chopped chilli
*Omit the fish sauce if vegetarian
Toast the peanuts in a dry frying pan over medium heat until
golden brown. Remove from the pan and set aside. When cool,
roughly chop the peanuts.
Combine the papaya, onion, carrot, snow peas, capsicum and
herbs in a serving bowl. Gently toss together.
Combine all the ingredients for the dressing and pour over the
salad. Toss well and serve topped with the toasted peanuts.
BLUEBERRY & COCONUT MOUSSE WITH TOASTED ALMONDS & CHIA SEEDSRecipe by Gloria Cabrera APD
Serves 2 as a snack or dessert, or 1 as a breakfast.
1 cup silken tofu
2 tbsp vanilla pea protein (or any protein powder you prefer, you
can also use almond meal and add a bit more sweetener)
½ cup frozen blueberries
1 tbsp chia seeds
1 tbsp desiccated coconut
1 tsp vanilla extract
1 tsp Natvia stevia (or any sweetener you prefer)
TOPPING
5-6 almonds cut in half and toasted
extra chia seeds
coconut
fresh blueberries
Add all ingredients except the toppings into a blender and blend
until smooth. Pour into one or two serving glasses and sprinkle on
toppings.
THAI BEEF SALADRecipe by Erin Murnane APD
Serves 2
300g fillet steak (porterhouse, eye fillet or scotch fillet)
½ cup cashews
2 tbsp sesame seeds
1 tbsp honey
2 limes, juiced
1 long red chilli, sliced
2 tbsp fish sauce
1 tsp brown sugar
1 cucumber, cut into fine ribbons
1 carrot, cut into fine ribbons
1 cup mixed lettuce leaves
1 cup bean sprouts, rinsed
½ bunch fresh herbs (coriander, basil or mint)
1 cup rice noodles, cooked
olive oil
salt and pepper
To make the sticky cashews heat a small fry pan over medium
heat, drizzle a small amount of olive oil and toss through the
cashews (careful not to burn them), add honey and sesame
seeds. Stir until the sesame seeds are coating the cashews.
Remove cashews from pan and set aside to cool.
Place steak onto a sheet of grease proof paper, generously
season each side with salt and pepper and drizzle with olive oil.
Wipe pan clean and place back onto the heat; once hot add
steak, cook on each side for three minutes. Remove from pan
and allow to rest for five to ten minutes.
To make the dipping sauce combine lime juice, fish sauce, chilli
and sugar; alter according to taste. In a mixing bowl combine
lettuce leaves, herbs, cucumber, carrot, bean spouts and rice
noodles, stir and coat with half the dipping sauce.
Divide salad onto two plates, top with thin slices of rested meat,
fresh chilli, sticky cashews and extra dipping sauce.
BIRCHER MUESLI Recipe by Sanchia Parker APD
Serves 10
5 cups rolled oats
½ cup LSA (or chia seeds)
½ cup bran
1 tbsp pitted dates, roughly chopped
½ cups sultanas
3½ cups skim milk
300g low-fat, natural yoghurt
1 tbsp honey
2 apples, grated
¼ cup walnuts, roughly chopped
¼ cup almonds, roughly chopped
Combine oats, LSA (or chia seeds), bran, dates, sultanas, milk,
yoghurt and honey in a large bowl. Mix well and cover. Refrigerate
overnight, or at least four hours. Remove from fridge 30 minutes
before serving. Stir in apple. Spoon into bowls. Serve topped with
chopped nuts.
PORK AND ASIAN GREENS STIR-FRY Recipe by Catherine Saxelby APD
Serves 4-6
1 tbsp rice bran oil 500g pork fillet or skinless chicken breast, sliced 1 onion, sliced 1 garlic clove, crushed 1 tsp grated fresh ginger 2 bunches baby bok choy, quartered 1 bunch broccolini 100g snow peas, trimmed ¼ cup sweet chilli sauce ¼ cup lime or lemon juice 2 tbsp salt-reduced soy sauce coriander leaves and steamed rice or noodles to serve
Heat oil in a wok or large frying pan on high. Stir-fry the pork in two batches for two to three minutes. Remove to a plate.
Add the onion, garlic and ginger to the wok and stir-fry for one to two minutes until just tender. Return the pork to the wok with the baby bok choy, broccolini, peas, sweet chilli sauce, citrus juice and soy sauce. Stir-fry for two to three minutes until greens are just beginning to wilt. Sprinkle with coriander and serve immediately with steamed rice or noodles. TIPS The secret to stir-frying is the heat. You need a really high heat to cook the ingredients quickly and prevent them stewing in their own juices. That way your stir-fries will always be fresh and crisp, not limp and soggy.
ROASTED CAULIFLOWER SALADRecipe by Stephanie Savio APD, adapted from Colour of Maroc
by Rob and Sophia Palmer
Serves 3 as a main, or 6 as a side
700g cauliflower (approx. one large head), chopped into small
florets
400g tin chickpeas, drained
2 tbsp olive oil
½ red onion, finely sliced
½ bunch flat leaf parsley
½ cup roasted, unsalted almonds, roughly chopped
150g Danish feta, broken into chunks
arils from ½ a pomegranate, optional
DRESSING
½ tsp saffron threads
1 tbsp boiling water
3 tbsp extra virgin olive oil
2 tbsp red wine vinegar
2 tbsp currants
Preheat oven to 190oC. Drain chickpeas from tin and pat with a
paper towel to dry the excess liquid. Place the chickpeas and
cauliflower florets in a large bowl, add the olive oil and toss well
to combine. Transfer the cauliflower and chickpea mixture to a
baking tray and spread out into a single layer. Bake in the oven
for about 20 minutes or until golden and the cauliflower is tender.
The chickpeas should become crisp and slightly crunchy.
To make the dressing, place saffron in a small bowl and add
boiling water. Steep for five minutes. Whisk in oil and vinegar until
well combined, then stir in currants and set aside. Stir well before
serving.
Once cauliflower is golden and tender, remove from the oven
and place warm cauliflower and chickpea mixture in your
serving bowl. Add the red onion, parsley and almonds, pour
over the dressing and toss to combine. Sprinkle with feta and
pomegranate (if using) and serve.
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