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.