Healthy Recipeswith Cruskits

for a lighter lunchtime experience

Healthy Recipes with Cruskits ...................................................................................................3Using fruit & veggies ........................................................................................................................4

bocconcini tomato & basil............................................................................................................6baby beetroot, cottage cheese & shallots ..........................................................................7mixed berries & cinnamon yoghurt........................................................................................8

Using eggs, poultry & cold meats...........................................................................................9egg, mayonnaise & chives ..........................................................................................................10prosciutto, pear & parmesan......................................................................................................11ham with wholegrain mustard & rocket.............................................................................11smoked chicken caesar ....................... .......................................................................................13sweet potato & lime avocado with chicken....................................................................14

Using fish .................................................................................................................................................15broad bean, tuna & feta...............................................................................................................16red salmon & spanish onion with mustard vinaigrette............................................17

Shopping List .......................................................................................................................................19Meal Plan .................................................................................................................................................20

To find out more about our commitment to health and wellbeing, please visit our website or call our Consumer Contact Centre.

www.arnotts.com.auArnott’s Toll Free Australia: 1800 242 492

This information has been prepared by the Arnott’s Nutrition Team as general information. This information

is correct at the time of publication, with every effort made to ensure that it follows the latest nutrition guidelines.

Please consult your dietitian or doctor for advice on your personal dietary requirements. © Campbell Arnott’s 2014

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Healthy Recipes with CruskitsThis booklet features recipes that combine great taste with nutrition. The recipes feature Cruskits, in a range of deliciously light meal and snack ideas, making it easy for you to enjoy more of the nutritious toppings you love and stay on track with your health and wellbeing goals.

All recipes have been tested by the Cruskits Chefs. They each serve one person and are best eaten straight away. Each recipe includes a nutrient analysis per serve for you to use as a guide to meet your lifestyle needs. The analysis is for the Cruskits variety suggested in the recipe, but you can swap the varieties around if you want to.

We hope you enjoy these recipes as much as we’ve enjoyed creating them. Using fruit & veggies

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ProteinVitamin C1 serve veg

bocconcini tomato & basil40g bocconcini2 baby roma tomatoes, thinly sliced2 basil leaves shredded2 tsp caramelised balsamic vinegar2 Rice Cruskits

Slice bocconcini and tomato. Place onto each Cruskit, sprinkle with basil and drizzle over balsamic vinegar.

PER SERVE: 826 kJ (198 calories), Protein 13g, Total Fat 9g, Saturated Fat 6g, Carbohydrate 14g, Total Sugars 4g, Fibre 2g, Sodium 264mg, Vitamin C 25mg

Use plain balsamicvinegar if you don’t have caramelised balsamic vinegar

Tip:

5 6

baby beetroot, cottage cheese & shallots2 Tbsp cottage cheese2 canned baby beetroot, drained & quartered1 green shallot, thinly sliced2 Corn Cruskits

Spread cottage cheese on each Cruskit, top with baby beetroot and shallots.

ProteinLow fatLow saturated fat

PER SERVE: 515 kJ (123 calories), Protein 7.5g, Total Fat 2.4g, Saturated Fat 1.4g, Carbohydrate 17g, Total Sugars 7g, Fibre 2g, Sodium 431mg

As a quick & easy breakfast or aspart of a healthy, sweet snack.Substitute cinnamon & honey

yoghurt with your favourite yoghurt or reduced-fat ricotta

Tip:

mixed berries & cinnamon yoghurt

2 Tbsp mixed, frozen berries2 Tbsp cinnamon & honey yoghurt2 Light Cruskits

1. Allow berries to thaw slightly on a paper towel2. Spread 1 Tbsp of yoghurt on each Cruskit, top with berries and serve immediately.

Vitamin C

PER SERVE: 412 kJ (99 calories), Protein 3.5g, Total Fat 2g, Saturated Fat 1g, Carbohydrate 15g, Total Sugars 6g, Fibre 1g, Sodium 120mg, Vitamin C 5mg7 8

egg, mayonnaise & chives

2 medium hard-boiled eggs1 Tbsp low-fat, whole egg mayonnaise 2 tsp chives, finely chopped2 Light Cruskits

1. Peel and mash hard-boiled eggs with a fork. Stir through mayonnaise.2. Spoon egg mixture on each Cruskit and garnish with finely chopped chives.

Protein

PER SERVE: 1157 kJ (277 calories), Protein 15g, Total Fat 19g, Saturated Fat 5g, Carbohydrate 12g, Total Sugars 1g, Fibre 0.5g, Sodium 336mg

Using eggs, poultry & cold meats

Tip:Fo r p e r fe c t h a rd - b o i l e d e g g s,

p l a ce e g g s i n a s a u ce p a n o f co l d wate r. B r i n g w a t e r t o a g e n t l e s i m m e r ove r m e d i u m h e at. S i m m e r

f o r 8 m i n s , r e m o v e e g g s f r o m w a t e r u s i n g a s l o t t e d s p o o n

a n d r e f r e s h u n d e rc o l d w a t e r.

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ham with wholegrain mustard & rocket

2 tsp wholegrain mustard50g shaved ham (preferably, reduced-salt)½ cup rocket leaves2 Rice Cruskits

Spread each Cruskit with mustard and top with ham and rocket.

ProteinLow fatLow saturated fat

PER SERVE: 457 kJ (109 calories), Protein 11g, Total Fat 2g, Saturated Fat 0.7g, Carbohydrate 11g, Total Sugars 0.7g, Fibre 0.7g, Sodium 383mg

prosciutto, pear & parmesan

½ cup rocket leaves40g shaved prosciutto4 slices fresh pear 20g shaved parmesan 2 Rye Cruskits

Place rocket on each Cruskit, top with shaved prosciutto, pear slices and shaved parmesan.

ProteinFibre

PER SERVE: 1174 kJ (281 calories), Protein 20g, Total Fat 13g, Saturated Fat 6g, Carbohydrate 20g, Total Sugars 8g, Fibre 3g, Sodium 1139mg

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smoked chicken caesar60g skinless, smoked chicken breast, coarsely chopped1 medium hard-boiled egg, diced2 baby cos lettuce leaves, thinly sliced1 Tbsp low-fat, whole egg mayonnaise2 Original Cruskits

1. In a small bowl combine chicken, egg, lettuce and mayonnaise. Mix well. 2. Spoon chicken and egg mixture evenly on top of each Cruskit.

Protein

PER SERVE: 1287 kJ (308 calories), Protein 23g, Total Fat 19g, Saturated Fat 5g, Carbohydrate 12g, Total Sugars 1g, Fibre 0.6g, Sodium 324mg

Make the chicken and egg mixture the night before. Keep

refrigerated, in an airtight container ready for lunch

the next day

Tip:sweet potato & lime avocado with chicken½ cup sweet potato, diced ¼ avocado, cubed50g skinless, BBQ chicken breast, shredded 1 Tbsp fresh coriander, roughly chopped1 Tbsp lime juice2 Corn Cruskits

1. Pre heat oven to 180oC. Place diced sweet potato on an oven tray lined with baking paper. Roast for 20 minutes or until soft. Allow to cool2. In a small bowl combine sweet potato, diced avocado, shredded chicken, coriander and lime juice.3. Top each Cruskit with sweet potato mix.

PER SERVE: 1370 kJ (328 calories), Protein 12.5g, Total Fat 21g, Saturated Fat 4g, Carbohydrate 20g, Total Sugars 5g, Fibre 2.5g, Sodium 148mg, Vitamin C 37mg

ProteinFibreVitamin C

Use left-over roast or mashed sweet potato or substitute

sweet potato with pumpkin

Tip:

13 14

Using fishbroad bean, tuna & feta1 cup frozen broad beans95g can tuna in oil, drained20g reduced-fat fetaFreshly cracked black pepper2 Rye Cruskits

1. Bring a small pot of water to the boil. Add broad beans and cook for 4 minutes, then drain.2. Peel cooled broad beans and roughly mash with a fork. 3. Place broad bean mix on each Cruskit, top with tuna and crumbled feta. Season with freshly cracked black pepper.

PER SERVE: 1613 kJ (386 calories), Protein 38g, Total Fat 14.5g, Saturated Fat 4g, Carbohydrate 19g, Total Sugars 2g, Fibre 14g, Sodium 642mg

ProteinFibre1 serve veg

15 16

red salmon & spanish onion withmustard vinaigrette

¼ cup rocket leaves95g can red salmon, drained1 Tbsp finely chopped Spanish onion, plus extra, thinly sliced to garnish1 tsp white vinegar½ tsp wholegrain mustard2 Original Cruskits

1. In a small bowl combine, salmon, onion, vinegar and mustard.2. Lay rocket leaves on each Cruskit. Top with salmon mix and garnish with thinly sliced red onion.

ProteinCalcium

PER SERVE: 930 kJ (222 calories), Protein 20g, Total Fat 11g, Saturated Fat 3g, Carbohydrate 11g, Total Sugars 2g, Fibre 1g, Sodium 231mg, Calcium 195mg17 18

Shopping ListHere is a list of the ingredients you’ll need for the Cruskits recipes, as well as some simpleessentials that you can buy each week and keep on hand in the pantry, fridge or freezer.

VeggiesLettuceBaby spinachRocketAsian greensCherry tomatoesTomatoes Lebanese cucumberAvocadoCarrotCeleryCapsicumBroccoliZucchiniEggplantMushroomsShallotsRed onionCornSweet potatoPumpkin

FruitApplePearBanana OrangeLemonLime

GrapesMelonKiwifruitPassionfruitBerries

Herbs & spicesGarlicMintBasilCorianderParsleyChivesGinger

Fridge or freezerSkim milkGoats cheeseCottage cheeseReduced-fat ricottacheeseReduced-fat feta cheeseLight cream cheese Low-fat cheddar cheeseParmesanLow fat yoghurt Eggs

Tofu, firmHummusTzatzikiEggplant dipFrozen peasFrozen broad beansFrozen berries

Deli, butcher or fish mongerChicken breastTurkey breastHamProsciuttoPork minceTrim lamb Lean beefSmoked salmon

In the pantryCruskitsWholemeal breadWholegrain cereal/oatsBrown riceNoodlesCouscous

QuinoaPumpkin seedsSesame seedsUnsalted nutsCanned tunaCanned salmonCanned chickpeasCanned beetrootSoupSemi-dried tomatoesPestoWholegrain mustardDijonnaiseLow-fat whole egg mayonna iseHoneySoy sauce, salt reducedSweet chilli sauceBalsamic vinegarWhite wine vinegarOlive oil

Cruskits Meal PlanA busy lifestyle can make staying on track with your health and wellbeing goals challenging. It’s not always easy to plan regular meals and make smart choices. To help, we’ve put together a 7-day meal plan to help guide you.

This kilojoule-wise meal plan incorporates some of the Cruskits recipes from this book, along with some healthy dinner recipe suggestions. Consistent with the Australian Dietary Guidelines, this meal plan makes it easier for you to enjoy real food, fresh flavours and stay on track.

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Cruskits Meal Plan

½ cup rolled oats with ½ cup skim milk, ½ cup blueberries & 150g low-fat yoghurt

250ml V8 Fruit & Veg Juice

Smoked Chicken Caesar Cruskits (pg 13)

Small handful (30g) unsalted, mixed nuts

Teriyaki Lamb Stir-Fry:125g thinly sliced lamb fillet stir-fried, in a non-stick pan sprayed with olive oil, with 2 cups vegetables (e.g. onion, bok choy, broccoli, carrot), & 1 tbsp teriyaki sauce. Serve with ½ cup cooked hokkien noodles

½ cup fruit salad with 150 low-fat fromage frais (Fruche)

6,340kJ (1,515kcal)

Mixed Berry & Cinnamon Yoghurt Cruskits (pg 8)

Small skim milk fruit smoothie (~300ml)

1 slice sour dough toast with 2 tsp peanut butter

Tuna & Quinoa Salad: With ¾ cup cooked quinoa, 95g can tuna in oil, diced tomato & cucumber, baby spinach, 30g reduced-fat feta & balsamic vinegar

Carrot & celery sticks with 2 Tbsp guacamole

Chicken Tandoori with Raita:125g skinless chicken tenderloins marinated in tandoori paste & char-grilled. Slice & serve in 2 wholemeal tortillas topped with 2 tbsp low-fat natural yoghurt & mint. Serve with a side salad drizzled with balsamic vinegar

½ cup sliced strawberries & 1 passionfruit with 200g low fat yoghurt

6,285kJ(1,505kcal)

40g wholegrain flake cereal with ½ cup skim milk & 1 small sliced banana

250ml V8 Fruit & Veg Juice

2 large sushi rolls with edamame

200g low-fat yoghurt

Baby Beetroot, Cottage Cheese & Shallots Cruskits (pg 7)

Grilled Steak with Corn and Salad:125g lean beef fillet steak, barbecued or char-grilled. Serve with small cob of corn, grilled with 1 tsp margarine & salad (baby spinach, sliced tomato & cucumber, ¼ avocado, drizzled with balsamic vinegar)

Hot Milo made with 250ml skim milk with 1 Tbsp Milo

6,320kJ(1,510kcal)

1 toasted wholemeal English muffin with 2 tsp reduced-fat cream cheese, 50g smoked salmon & baby spinach

Small skim flat white

1 medium orange

430g microwave bowl minestrone soup with 2 small wholegrain crackers with 2 tsp margarine

Bocconcini, Tomato & Basil Cruskits (pg 6)

Chicken Kebabs with Couscous Salad:Thread 120g skinless chicken tenderloins onto pre-soaked bamboo kebab skewers & char-grill. Serve with salad of ½ cup cooked couscous, finely sliced capsicum, shallot, carrot and baby spinach. Drizzle with 2 tsp olive oil & lemon juice

150ml glass wine

1 cup sliced strawberries with 200g low-fat yoghurt

6,320kJ (1510kcal)

1 cup fresh fruit salad with 200g low-fat yoghurt, sprinkled with ¼ cup untoasted muesl i

Small skim milk fruit smoothie (~300ml)

Thai Beef Salad: 90g lean, grilled beef fillet, sliced tomato, cucumber, capsicum & red onion, cup bean sprouts, drizzled with 1 Tbsp Thai-style dressing & 1 Tbsp unsalted, roasted peanuts

Prosciutto, Pear & Parmesan Cruskits (pg 11)

Singapore Noodles with Prawns:125g peeled green prawns stir-fried, in a non-stick pan sprayed with olive oil, with garlic & 1½ cups mixed vegetables & 1 Tbsp sweet chilli sauce. Serve with ½ cup cooked hokkein noodles & sprinkled with 1 Tbsp toasted sesame seeds

3 pieces Lindt dark chocolate

6,280kJ (1,500kcal)

Omelette made with 2 eggs, ¼ cup grated, reduced-fat cheddar cheese, sliced capsicum & mushrooms. Served with 1 slice sourdough toast

250ml V8 Fruit & Veg Juice

Small skim flat white

Sweet Potato, Avocado, Chicken, Coriander & Lime Cruskits (pg 14)

Carrot & celery sticks with salsa

Grilled Lamb Cutlets with Quinoa Salad:Char-grill or barbecue 2 trim lamb cutlets. Serve with a salad of diced tomato & cucumber, baby spinach leaves, chopped parsley & ½ cup cooked quinoa drizzled with 1 tbsp balsamic vinegar.

150ml glass wine

1 cup sliced strawberries with 200g low-fat yoghurt

6,305kJ (1510kcal)

2 wholemeal pancakes topped with 1 cup sliced mixed berries, 100g low-fat vanilla yoghurt

250ml V8 Fruit & Veg Juice

Small skim flat white

Red Salmon, Spanish Onion & Mustard Vinaigrette Cruskits (pg 17)

Frozen yoghurt bar (e.g. Weiss Bar)

Small handful (30g) unsalted, mixed nuts

Spring Vegetable Pasta:¾ cup cooked wholemeal pasta tossed with 2 cups steamed spring vegetables (e.g. baby carrots, asparagus, snow peas, baby peas, cherry tomatoes). Serve drizzled with a dressing of 1 tsp dijon mustard, lemon juice, fresh thyme & 2 tsp olive oil

½ pear drizzled with 1 tsp honey and grilled. Serve topped with 100g reduced-fat ricotta cheese & 1 Tbsp toasted slivered almonds

6,320kJ (1510kcal)

Breakfast

Morning tea

Lunch

Afternoon tea

Dinner

Evening

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Thursday Friday Saturday Sunday Monday Tuesday Wednesday