recipes€¦ · this recipe book has been designed so you can ... apple and rhubarb crumble 0 ......

recipes

Get ready for the nudge challenge. This recipe book has been designed so you can easily get points on the scoreboard, for you and your team.

Cook your way through the nudge challenge book - breakfast, lunch and dinner. Start with nutrient packed smoothies,or try one of our delicious snacks, colourful salads and enjoy a sweet treat. All recipes are for 10 portions just right for the team.

Be sure to include 8 glasses of water in your day and move more to get points on the board for exercise and steps!

milk cereals containing

gluten

tree nuts

eggs

peanuts sesame

crustaceans

fish soy

allergen keyWe have highlighted the following allergens present in the recipes.

Please use the key on the bottom right hand corner of each recipe.

menu item pointsbreakfastegg and avocado brekky wrap 2 veg

1 wholegrain

mexican breakfast eggs 2 veg 1 wholegrain

banana berry chia pudding 1 fruit

berry parfait cups 1 fruit 1 wholegrain

smoothieschocolate dream smoothie 1 fruit

strawberry peach smoothie 1 fruit

pineapple crush smoothie 1 fruit

black raspberry smoothie 1 fruit

lunch sweet potato and spinach frittatas 2 veg

1 wholegrain

chicken and avocado mozzarella sandwich 2 veg 1 wholegrain

quinoa stuffed capsicums 2 veg 1 wholegrain

corn and zucchini fritters 2 veg 1 wholegrain

citrus and pumpkin salad 2 veg

super green bean and chicken salad 2 veg

pointsEarning points is easy.

Each recipe in the book has been graded and given points. Below is a reference guide to earn those points for you and your team.

menu item pointssnackschocolate avocado muffins 0

chocolate oat cookies 0

banana carrot super slice 0

dinnermalay chicken curry 2 veg

1 wholegrain

peppered chicken with peas and white beans

2 veg 1 wholegrain

baked salmon with honey balsamic 2 veg 1 wholegrain

pesto lamb with grilled vegetables 2 veg 1 wholegrain

mexican sweet potato veggie boats 3 veg

vegetarian tikka masala with chickpeas 3 veg

dessertapple and rhubarb crumble 0

peanut and almond fudge bars 0

egg and avocado brekky wrap

PREPARATION TIME: 10 MINUTES COOKING TIME: 15 MINUTES

10 eggs

500g tomatoes

200g cucumber

10 tortilla wraps

200g sliced low fat cheese

2 avocados

½ bunch coriander

½ tsp black pepper

Vegetable oil spray

method1. Dice the tomatoes and cucumber, and slice the avocado.

2. Roughly chop the coriander.

3. Add the tomato, cucumber and half the coriander to a bowl and mix to combine.

4. Beat eggs with pepper until smooth.

5. Spray the pan lightly with oil and place over medium heat. Add eggs and remaining coriander.

6. Cook until the eggs are nearly set, then tear in the cheese.

7. Heat the tortillas.

8. Divide the egg mixture between the tortillas and top with the avocado slices and serve with the salsa.

ingredients

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MAKES: 10

VEG

2POINTS

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HOLEGRAIN

1POINTS

mexican breakfast eggs


400g tinned tomatoes

300g red capsicums

120g brown onions

20 eggs

10 wholemeal tortillas

200g shredded mozzarella cheese

method1. Dice the onion and chilli’s, and slice the red capsicums.

2. Heat a large frying pan over high heat and add spray the oil.

3. Add the onion, garlic, capsicum, chilli, salt and pepper. Stir and cook for 15 minutes to soften and caramelise the veg.

4. Add the tinned tomatoes and use a spoon to break them up. Bring to the boil, then turn down to a medium heat and cook for another 5 minutes so the sauce starts to reduce.

5. Then use a spoon to make small wells in the tomato stew, crack in the eggs so they poach in the thick tomato sauce. Cover and let the eggs cook for around 3 to 4 minutes. Meanwhile, warm your tortillas.

6. Take the lid off and check the eggs. Sprinkle the shredded mozarella over the top and serve 2 eggs with 1 warmed tortilla and the tomato sauce.

1 red chilli

1 ml canola spray oil

1/4 tsp black pepper

pinch tsp salt

10g garlic, chopped

ingredients

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MAKES: 10

VEG

2POINTS

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HOLEGRAIN

1POINTS

banana berry chia pudding

PREPARATION TIME: 10 MINUTES SETTING TIME: 30 MINUTES

2.5lt low fat milk

1kg banana

500g frozen mixed berries

75g desiccated coconut

400g chia seeds

method1. Blend together the milk and bananas until smooth.

2. Add the mixture to a large bowl, and stir through the chia seeds. Stir the mixture every couple of minutes for about 10-15 minutes, or until the mixture is thick.

3. Once thickened, pour the mixture into serving cups, then top with the berries and coconut.

4. Refrigerate until ready to serve.

ingredients

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MAKES: 10

FRUIT

1POINT

berry parfait cups

PREPARATION TIME: 10 MINUTES

1kg low fat yoghurt

500g frozen mixed berries

500g green apples

300g natural muesli

100g pumpkin seeds

method1. Dice the apples. Combine honey and lemon juice and pour over the diced apples. Stir to coat.

2. Allow the berries to defrost slightly.

3. Layer the apples, berries, yoghurt and muesli into serving cups, finishing with a layer of yoghurt and a sprinkling of muesli, then top with the pumpkin seeds and coconut.

4. Cover and refrigerate until required.


30g pure honey

50ml lemon juice

extra muesli for garnishing

ingredients

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MAKES: 10

FRUIT

1POINT

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HOLEGRAIN

1POINTS

chocolate dream smoothie


2.5 litres low fat milk

1.5kg bananas, peeled

40g cocoa powder

8ml vanilla essence

4g ground cinnamon

method1. Add all ingredients to a blender and blend until smooth. Serve immediately.

2. Do in batches as needed and repeat until all ingredients are used.

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MAKES: 10

FRUIT

1POINT

strawberry peach smoothie



1.2kg frozen or fresh strawberries

300g tinned peaches, drained, or fresh

10ml vanilla essence

8g ground cinnamon



ingredients

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MAKES: 10

FRUIT

1POINT

pineapple crush smoothie



750g bananas, peeled

1 pineapple, peel and core removed

100ml lite coconut milk




ingredients

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MAKES: 10

FRUIT

1POINT

black raspberry smoothie



900g frozen raspberries

600g bananas, peeled

20g cocoa powder

15ml vanilla essence



ingredients

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MAKES: 10

FRUIT

1POINT


120g caster sugar

50g cocoa powder

¼ tsp salt

130g chocolate, dark buttons

250ml milk, low fat

150g yoghurt, lite or reduced fat

1 avocado, ripe

method1. Preheat oven to 150 - 165C.

2. Spray a muffin tin with cooking oil spray

3. Combine dry ingredients: flour, sugar, cocoa.

4. Mash together the ripe avocado flesh and yoghurt.

5. Beat the eggs, then add to the avocado/yoghurt mixture.

6. Add milk, oil and vanilla into avocado/yogurt mixture. Whisk together.

7. Combine the flour mixture and avocado mixture until just combined.

8. Stir through chocolate buttons.

9. Scoop into prepared muffin pan, filling about ¾ full.

10. Place in preheated oven and bake for about 35 mins, or until a skewer inserted into the center comes out clean and muffins spring back when lightly touched. Let cool slightly before removing from muffin tin.

1 tsp vanilla essence

60ml canola oil

2 eggs

185g self raising flour

canola oil, spray

ingredients

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chocolate and avocado muffins

COOKING TIME: 35 MINUTESMAKES: 10

chocolate oat cookies

PREPARATION TIME: 20 MINUTES COOKING TIME: 10-15 MINUTES

200g rolled oats

75g wholemeal flour

50g plain flour

7g cinnamon

3g bicarb soda

60g tahini

method1. Line a baking tray with baking paper.

2. Whisk together oats, wholemeal flour, white flour, cinnamon, baking soda in a bowl.

3. Beat tahini and margarine in a large bowl with an electric mixer until blended to a paste.

4. Add caster and brown sugar, continue beating until well combined.

5. Beat in the eggs and vanilla.

6. Stir in the oat mixture until just moistened.

7. Stir in chocolate chips

8. Roll the dough into 45 balls, place on baking tray and flatten slightly into a round.

9. Bake the cookies at 170°C until brown, 10 -15 minutes.

60g margarine, low salt

140g caster sugar

120g brown sugar

2 eggs

20ml vanilla

170g dark chocolate buttons

ingredients

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MAKES: 45 COOKIES

banana and carrot super slice


300g wholemeal flour

300g carrots, grated

400g bananas

150g dried apricots

150g walnuts, roughly chopped

250ml low fat milk

method1. Lightly spray and line a loaf tin.

2. Mash the bananas with the honey and grated carrot.

3. Beat the eggs and sugar, then add the milk.

4. Add the flour and baking powder to a large bowl, add the egg and milk mixture, stir until just combined, then stir in the banana, carrots, walnuts and dried apricots.

5. Spoon the mixture into the lined loaf tin.

6. Bake at 180°C for 50 minutes or until cooked when tested.

7. Stand loaf in pan for 5 minutes before turning onto a wire rack to cool

2 eggs

100g caster sugar

60g pure honey

2g baking powder

ingredients

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MAKES: 10 SERVES

sweet potato and spinach frittatas


15 eggs

500g sweet potato

150g low fat mozzarella cheese

100g baby spinach

20 slices wholegrain bread

50g feta cheese

½ bunch parsley

1ml canola spray oil

method1. Preheat oven to 180°C and spray a ½ cup muffin tin with cooking spray.

2. Dice the sweet potato, finely chop the parsley, and grate the mozzarella.

3. Mix eggs, and grated cheese together. Stir through the diced sweet potato, baby spinach and parsley.

4. Spoon frittata mixture into the muffin tin, crumble the feta over the top.

5. Bake at 30 minutes or until set and golden on top.

6. Stand in the tin for 5 minutes, then remove.

7. Toast the bread and serve with the frittatas.

ingredients

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MAKES: 10

VEG

2POINTS

W

HOLEGRAIN

1POINTS

chicken and avocado mozzarella sandwich


20 slices multigrain bread

2 avocados

160g low fat mozzarella, grated

1kg chicken breasts

method1. Grill or bake the chicken breast, then shred with two forks.

2. Slice the tomatoes into rounds and deseed the avocado and slice thinly.

3. Spread each slice of bread with basil pesto.

4. Top with the spinach leaves and sliced tomato.

5. Top with the chicken breast.

6. Add the sliced avocado and grated cheese on the bread.

7. Preheat a grill on medium to high heat.

8. Place open sandwiches onto a baking tray.

9. Cook under the grill for 3-4 minutes or until cheese has melted. Top with second slice of bread, grill again, and serve warm.

240g tomatoes

200g baby spinach

100g basil pesto

ingredients

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MAKES: 10

VEG

2POINTS

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HOLEGRAIN

1POINTS

corn and zucchini fritters


625g zucchini, grated

500g chickpeas, drained

375g corn kernels

130g cucumber, diced

375g tomatoes, diced

135g red onion, diced

1 large avocado, diced

Juice of 1 large lemon

125g brown onion, diced

125ml olive oil

method1. Make the salsa – Add the diced tomatoes, cucumber, red onion, red chilli, and avocado to a bowl.

2. Finely chop the parsley and coriander.

3. Combine the lemon juice and olive oil

4. Add the herbs and dressing to a bowl, toss well, then refrigerate.

5. Make the fritters – Add the grated zucchini, to a colander and squeeze out as much excess moisture as possible, then add to a bowl. Stir in the flour, feta, diced onion, egg, chickpeas, corn kernels, curry powder, salt and pepper.

6. Add the milk to reach a desired consistency.

7. Heat olive oil in a pan over medium heat, then drop tablespoons of the batter into the pan. Cook for 1 ½ minutes on each side or until golden or cooked through. Transfer to a plate lined with paper towel to drain excess oil. Serve with the fresh salsa.

2 eggs

50g feta cheese, crumbled

125ml low fat milk

1/3 bunch each of coriander and parsley

1 red chilli, finely diced, seeds removed

10g self-raising flour

Salt and pepper to season

1 tbs curry powder

ingredients

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MAKES: 10

VEG

2POINTS

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HOLEGRAIN

1POINTS

quinoa stuffed capsicums

PREPARATION TIME: 25 MINUTES COOKING TIME: 10-15 MINUTES

1.5kg red capsicum

350gm white quinoa

150gm pumpkin seeds

220gm red onion

150gm rocket leaves

1 bunch parsley

method1. Cook the quinoa in 1.5 times its volume in water. Simmer covered for 10-15 minutes or until the water is absorbed

and the quinoa is cooked.

2. Dice the onions and finely chop the parsley. Remove the tops and seeds from the capsicums.

3. Heat a large pan and spray with the oil, add the onion and cook for 2 minutes. Add the garlic and paprika, stir for 30 seconds, then add the tomatoes and simmer for 5 minutes, or until the liquid reduces a little. Add the parsley and rocket and cook until just wilted.

4. Remove from the heat, stir through the cooked quinoa, pumpkin seeds and add balsamic vinegar.

5. Stuff the capsicums with the mix and top with the cheese. Place on a baking tray and bake in a 160˚C oven for 10-15 minutes.

60ml balsamic vinegar

10gm garlic, crushed

10gm paprika

400gm tinned tomato

200gm lite tasty cheese, shredded

ingredients

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MAKES: 10

VEG

2POINTS

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HOLEGRAIN

1POINTS

citrus and pumpkin salad


240gm red onion

400gm baby spinach

150gm pumpkin seeds, toasted

juice of two large oranges, zest of one

method1. Combine half the orange juice, zest of 1 orange, garlic, and half the oil.

2. Cube the pumpkin, then toss in the orange marinade, season with salt and pepper. Roast in a preheated oven for 20 minutes or until the pumpkin is cooked. Then cool.

3. Dice the red onion, add to a large bowl with the baby spinach, then add the cooled pumpkin.

4. Combine the remaining orange juice and olive oil, add to salad and toss gently to combine.

5. Deseed and slice the avocado.

6. Add salad to serving dish and top with the avocado and toasted pumpkin seeds.

7. Chill until ready to serve.

50ml olive oil

5gm garlic, crushed

1gm salt

5gm black pepper

1 avocado

750gm butternut pumpkin

ingredients

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MAKES: 10

VEG

2POINTS

super green bean and chicken salad

PREPARATION TIME: 15 MINUTES COOKING TIME:12 MINUTES

1kg chicken breast

450g green beans

450g tomatoes

150g rocket leaves

150g spinach leaves

200g cheddar cheese

70ml lemon juice

40ml extra virgin olive oil

300g continental cucumber

5g pepper

50g olives

method1. Grill the chicken breast and slice into pieces.

2. Dice the tomatoes and cucumbers, and slice the green beans in half.

3. Blanch the green beans in hot water for no more than 2 minutes, then drain and rinse under cold water.

4. Add the rocket and baby spinach to a large bowl, then add the diced tomatoes, cucumbers, and chilled green beans. Toss gently to combine.

5. Cube the cheddar cheese, and add to the salad.

6. Combine the lemon juice, olive oil and pepper, and whisk until well combined.

7. Add the dressing and olives to the salad, toss gently again, and refrigerate until ready to serve.

8. Add the grilled chicken.

ingredients

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MAKES: 10

VEG

2POINTS

malay chicken curry


1kg chicken breasts

350g brown rice

400g red capsicum, sliced into strips

400g zucchini, cubed

400g cauliflower, sliced into florets

360g brown onion, diced

200g frozen peas

250ml chicken stock

40ml low sodium soy sauce

40ml vegetable oil

method1. Put the brown rice onto cook - Bring 4 litres of water to the boil and add the rice. Reduce heat to low and simmer,

covered, until the rice has cooked 40-50 minutes. Stand 5 minutes, then fluff with a fork.

2. Add the shallots, turmeric, ginger, garlic, chilli and lemongrass to a food processor and process to form a paste.

3. Dice the chicken into cubes.

4. Add the oil to a large pot, heat over medium heat, then add the onions, cook for 3 minutes, then add the curry paste. Stir then add the diced chicken. Stir and brown for 4 minutes, then add the capsicum, zucchini, cauliflower, and peas.

5. Cook for another 5 minutes, then add the stock, soy sauce and water. Simmer for 15 minutes or until the vegetables are tender and the chicken is cooked.

6. Add the yoghurt, cucumber and lemon juice to a bowl.

7. Serve the curry with the brown rice and yoghurt.

1kg yoghurt

100g cucumber, grated

30ml lemon juice

10g garlic, crushed

20g ginger, crushed

1 small red chilli, diced and deseeded

120g shallots, roughly chopped

2g turmeric

½ bunch lemongrass, roughly chopped

ingredients

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MAKES: 10

VEG

2POINTS

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HOLEGRAIN

1POINTS

peppered chicken with peas and white beans


1kg chicken breast

4g cumin

4g coriander

1g pepper, black

750g peas

120g onions, brown

1/2 bunch parsley

method1. Heat a large pot over medium heat, add half the oil, then add the onion and sauté for 3 minutes, or until slightly

softened, then add the peas. Cook for 5-10 minutes.

2. Then add the parsley and beans, vinegar and sultanas. Cook to heat through for another 5-10 minutes.

3. Season the chicken with the remaining oil, cumin, coriander, salt and pepper. Bake in a 180°C oven for 20 minutes or until a thermometer reaches 75°C.

4. Allow the chicken to cool slightly, then slice and serve with the peas and beans ( you can mash a little with a fork).

5. Serve with wholemeal or grain bread.

40ml vinegar, white

15ml olive oil

30g sultanas

1g salt

1.2kg cannellini beans, tinned

10 slices wholegrain bread

ingredients

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MAKES: 10

VEG

2POINTS

W

HOLEGRAIN

1POINTS

baked salmon with honey balsamic


1.115kg salmon fillets

350g brown rice

500g broccoli, chopped into florets

500g zucchini, sliced into rounds

400g carrots, sliced into rounds

40ml balsamic vinegar

30ml olive oil

30g pure honey

method1. Bring 4 litres of water to the boil and add the rice. Reduce heat to low and simmer, covered, until the rice has

cooked 40-50 minutes. Stand 5 minutes, then fluff with a fork.

2. Finely chop rosemary and then combine with the balsamic, garlic, honey, and olive oil.

3. Spray baking pans lightly with oil, then lay the salmon fillets evenly in the pan. Then season with salt.

4. Pour the balsamic dressing evenly over the salmon, then bake in a 180°C oven for 15-20 minutes, or until the fish reaches 75°C when a thermometer is inserted into the centre.

5. Meanwhile, cut the broccoli into florets and slice the carrots and zucchini into rounds. Steam the vegetables until just tender.

6. Serve the salmon with the vegetables and brown rice.

10g crushed garlic

1 rosemary bunch, finely chopped

Pinch of salt

2 tsp olive oil

150ml water

ingredients

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MAKES: 10

VEG

2POINTS

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HOLEGRAIN

1POINTS

pesto lamb with grilled vegetables


1kg lamb loin chops

200g basil pesto

40ml olive oil

500g tomato

300g zucchini

300g red capsicum

300g eggplant

2 asparagus bunch

½ parsley bunch

40ml lemon juice

method1. Prepare the vegetables. Slice the tomatoes, zucchini and eggplant into rounds no thicker than 1cm.

2. Slice the capsicums into quarters and remove the stems from the asparagus.

3. Add all the chopped vegetables to a large bowl and add half the olive oil, lemon juice, herbs and spices. Toss well to combine and marinade for 30 minutes.

4. Heat a large grill plate to medium heat and brush the oil over the top.

5. Grill the lamb for 3-5 minutes on each side or until cooked through.

6. Add the sliced and marinated vegetables to the grill and cook for 4 minutes, or until slightly charred and just tender.

7. Toast the bread.

8. Serve the lamb, with 1 tbs of pesto per serve, the toast, and the grilled vegetables

2g thyme, dried

2g basil, dried

2g rosemary, dried

20 slices of wholegrain toasted bread, to serve

ingredients

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MAKES: 10

VEG

2POINTS

W

HOLEGRAIN

1POINTS

mexican sweet potato veggie boats


1kg sweet potato

1.5kg tinned kidney beans, drained weight

100g corn kernals

2 bunches spinach

20ml olive oil

method1. Preheat the oven the 220°C.

2. Chop the spinach roughly.

3. Line a baking tray with baking paper. Prick the centre of potatoes and place them on a baking tray.

4. Cook in the oven for 1 hour or until the skin has collapsed and the potato is soft. Scoop out some of the flesh from the centre of the potato and reserve for mash.

5. Meanwhile, toss in the kidney beans in the oil, lime juice, paprika, cumin and salt. Heat a fry pan over low to medium heat then add the beans and cook for 4 minutes or until heated through.

6. Add the corn and spinach to the pan and continue cooking until the spinach is wilted and the corn is heated through. Season with salt and pepper.

7. Divide mixture between each hollowed out sweet potato. Return to the oven to heat through for 5-10 minutes.

20ml lime juice

15g sweet paprika

6g cumin

¼ tsp black pepper

1/8 tsp salt

ingredients

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MAKES: 10

VEG

3POINTS

vegetarian tikka masala with chickpeas


350g brown rice

1.5kg tinned chickpeas, drained weight

800g tinned tomatoes

150g baby spinach

125g low fat yoghurt

200g red capsicum

300g zucchini

120g brown onion

method1. Dice the onion, and cube the zucchini and capsicum.

2. Cook the rice - Bring 4 litres of water to the boil and add the rice. Reduce heat to low and simmer, covered, until the rice has cooked 40-50 minutes. Stand 5 minutes, then fluff with a fork.

3. Heat the oil in a large pot, then add the diced onion, garlic, ginger, cumin, coriander, garam masala, turmeric, cardamom seeds and sauté for 1 minute.

4. Then add the tomato paste and stir to combine, then add the zucchini and capsicum. Stir well to coat and cook for 2-3 minutes.

5. Add the tomatoes, chickpeas and chilli flakes. Bring to a simmer, and simmer for 15-20 minutes.

6. Then stir through the baby spinach and cook until just wilted.

7. Then stir in the yoghurt.

8. Serve with the brown rice.

60g tomato paste

10ml vegetable oil

15g garam masala

8g crushed ginger

8g crushed garlic

4g ground cumin

4g ground coriander

2g ground turmeric

1g cardamom seeds

1g chilli flakes

ingredients

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MAKES: 10

VEG

3POINTS

apple and rhubard crumble


785g green apples

70g wholemeal flour

30g rolled oats


25g brown sugar

25g caster sugar

25g margarine, low salt

15ml lemon juice

method1. Chop the rhubarb and apple into chunks, then mix the lemon juice, caster sugar and half the cinnamon.

2. Arrange in an oven dish.

3. Combine the flour, coconut, oats, brown sugar and the remaining cinnamon.

4. Rub in the margarine until it resembles fine crumbs (add 1-2 tsp apple juice if the mix is too dry).

5. Sprinkle the crumb mixture over the fruit.

6. Bake in a moderate oven for about 30 minutes or until the topping is golden brown and the fruit is soft and bubbling.

5g cinnamon

500g rhubarb

2 tbs apple juice, if required

ingredients

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MAKES: 10

peanut and almond fudge bars


110g raw almonds

65g dates

20g cocoa powder

100g peanut butter

15g pure honey

method1. Add the almonds and dates to a food processor and process until well combined.

2. Add the nut mixture to a large bowl, then add the peanut butter, honey and cocoa, stir well to combine.

3. Line a tin with baking paper, then press the mixture into the tin. Set in the fridge for 2 hours, or until set, then slice into 10 portions.

4. Refrigerate until ready to serve.

ingredients

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SETTING TIME: 2 HOURSMAKES: 10

recipes€¦ · this recipe book has been designed so you can ... apple and rhubarb crumble 0 ......

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