HomeRecipe Healthy Mummy meal plan recipes

Healthy Mummy meal plan recipes

Posted in : Recipe on by : arijit

Your breakfast recipes

Bacon & Egg Muffins

Serves 1

Prep time 5mins

Cook time 20mins

Ingredients

Cooking oil spray

2 free-range eggs

1 tbsp reduced-fat milk of choice

2 bacon rashers, lean & trimmed

1/8 red onion, chopped

1/8 red capsicum, chopped

1 tsp reduced-fat cheddar cheese, grated

Method

Preheat oven to 180C. Lightly spray 2 holes of a muffin tin with cooking oil spray. Beat eggs with milk and set aside.

Line each of the prepared holes of the muffin tin with a rasher of bacon.

Divide onion and capsicum between the muffin tin holes. Then top each with an even amount of the egg mix.

Place in the oven for 20 minutes or until eggs are set. Sprinkle with grated cheese while still hot to serve.

NUTRITION PER SERVE:

Energy: 234 cals/983kjs Protein: 23.4g Fibre: 0.3g Total fat: 14.3g Carbohydrates: 3.3g

Saturated fat: 4.6g Total Sugar: 2.7g Free sugar: 0.0g

Healthy Chocolate Granola

Serves 8

Prep time 10mins

Cook time 40mins

Ingredients

1 & 1/2 tbsp coconut oil

1 tbsp rice malt syrup

1 & 1/2 cups rolled oats

1/4 cup pumpkin seeds (pepitas), roasted

1/4 cup sunflower seeds

1/4 cup flaxseeds

1/4 cup shredded coconut

1/2 cup blanched almonds, chopped

1/4 cup goji berries

2 tbsp cacao nibs

1 tsp cinnamon

2 tsp cacao/cocoa powder

2 cups reduced-fat milk of choice

Method

Preheat oven to 200C.

Heat coconut oil to liquid form in a saucepan, remove from heat and add rice malt syrup.

Combine all dry ingredients together in a large bowl. Pour rice malt syrup and coconut oil mixture over dry ingredients and mix until well combined.

Spread entire mixture onto a large, lined baking tray.

Bake for 30-40 minutes, stirring often, until mixture is golden.

Allow to cool completely before placing in an airtight container to store.

Serve 1/3 cup of granola with 1/4 cup of milk.

NUTRITION PER SERVE:

Energy: 266 cals/1117kjs Protein: 8.1g Fibre: 5.5g Total fat: 16.2g Carbohydrates: 24.7g

Saturated fat: 4.9g Total Sugar: 5.5g Free sugar: 1.8g

 

Peanut Butter Overnight Oats

Serves 1

Prep time 5mins (requires overnight prep)

Ingredients

100mls almond milk, unsweetened

3 tsp peanut butter, unsalted

1/2 tsp Natvia

2 tbsp chia seeds

1/4 cup rolled oats

Method

Combine almond milk, peanut butter, Natvia and chia seeds in a bowl or jar and mix well. Stir through oats until they are combined well.

Cover with a lid or plastic wrap and leave in fridge overnight.

Remove from fridge and serve.

NUTRITION PER SERVE:

Energy: 352 cals/1478kjs Protein: 14.2g Fibre: 3.7g Total fat: 23g Carbohydrates: 27.7g

Saturated fat: 3.2g Total Sugar: 1g Free sugar: 0.0g

Rainbow Slaw with Poached Egg

Serves 1

Prep time 10mins

Cook time 5mins

Ingredients

1 tsp dried fennel seeds

1/4 cup purple cabbage, shredded

1/4 cup white cabbage, shredded

1/2 medium carrot, grated

1 tbsp lemon juice

1 tsp extra virgin olive oil

salt

pepper

1 tsp white vinegar

1 free-range egg

1 tbsp grated Parmesan

1 slice wholegrain or gluten-free bread of choice

Method

Heat a frypan over medium-high heat and dry toast the fennel seeds for a minute or two, being careful they don’t burn.

Combine cabbages, carrot, lemon juice, oil and toasted fennel seeds together. Season with salt and pepper and toss to combine well.

Heat a saucepan half filled with water over medium-high. Add vinegar and when just about to come to the boil, gently crack egg and place into bubbling water. Swirl water with the back of a spoon to allow the egg white to surround the yolk. Poach for 2-3 minutes or until cooked to your liking. You can poach 2-3 eggs at a time depending on the size of the saucepan you are using.

Toast bread and top with rainbow slaw and poached egg. Sprinkle over Parmesan to serve.

NUTRITION PER SERVE:

Energy: 316 cals/1325kjs Protein: 16.7g Fibre: 7.7g Total fat: 18.5g Carbohydrates: 16.1g

Saturated fat: 4.2g Total Sugar: 4.6g Free sugar: 0.0g

Vanilla Chia Pudding

Serves 1

Prep time 5mins (requires overnight prep)

Ingredients

1/2 cup reduced-fat milk of choice

1/4 cup chia seeds

1/2 cup water

1/4 tsp cinnamon

1/2 tsp vanilla extract

2 tsp maple syrup

2 tbsp blueberries, fresh or frozen

2 tsp shredded coconut

Method

Place chia seeds, milk, water, cinnamon, vanilla and maple syrup into a bowl. Whisk all ingredients together, pour into a serving glass or bowl, cover and place in fridge overnight to allow the chia seeds to absorb the liquid.

When ready to serve top with blueberries and shredded coconut.

NUTRITION PER SERVE:

Energy: 254 cals/1067kjs Protein: 5.6g Fibre: 8.6g Total fat: 10.4g Carbohydrates: 29.9g

Saturated fat: 1.8g Total Sugar: 7.6g Free sugar: 7g

Supplied
Supplied

Your lunch recipes

Bacon, Mushroom & Spinach Frittata

Serves 1

Prep time 5mins

Cook time 25mins

Ingredients

2 free-range eggs

1 tbsp reduced-fat milk of choice

salt

pepper

2 bacon rashers, lean, trimmed& diced

1/4 red onion, diced

1/2 cup mushrooms, sliced

1/2 cup baby spinach

Method

Preheat oven to 180C.

In a bowl, whisk together the eggs, milk, salt and pepper. Set aside.

Heat an ovenproof non-stick frypan over medium-high heat and sauté the bacon, onion and mushrooms for 5 minutes or until bacon is crisp. Add the spinach and cook until wilted.

Pour the egg mixture into the pan, then remove from heat and bake in oven for 15-20 minutes or until the eggs are set.

Allow to cool in the pan for 5 minutes before slicing and serving.

NUTRITION PER SERVE:

Energy: 226cal/951kJ Protein: 24.7g Fibre: 1.5g Total Fat: 12.1g Carbohydrates: 4.7g

Saturated Fat: 3.7g Total Sugar: 3.7g Free Sugar: 0.0g

Caprese Avocado Salad

Serves 1

Prep time 5mins

Cook time 5mins

Ingredients

1 free-range egg

1 cup mixed lettuce leaves, chopped

1/2 tomato, sliced

1/2 medium avocado, diced

60g bocconcini

1 tbsp fresh basil leaves

2 tsp balsamic vinegar

1 tsp extra virgin olive oil

salt

pepper

Method

Boil egg using your preferred method and set aside to cool.

Place lettuce on a serving plate and top with avocado and tomato slices.

Slice bocconcini and place on top of salad.

Peel egg, then slice and add to salad plate.

Sprinkle over basil leaves and dress with balsamic and olive oil. Season with salt and pepper to serve.

NUTRITION PER SERVE:

Energy: 376cal/1582kJ Protein: 18.5g Fibre: 2.5g Total Fat: 32.4g Carbohydrates: 1.8g

Saturated Fat: 11.1g Total Sugar: 1.6g Free Sugar: 0.0g

 

Tuna & Citrus Salad

Serves 1

Prep time 10mins

Ingredients

90g tinned tuna in water

1/4 orange

1/4 medium grapefruit

1 tbsp reduced-fat Greek natural yoghurt

1 tsp extra virgin olive oil

1 tsp lime juice

1/2 clove garlic, crushed

salt

pepper

1 cup cos lettuce, chopped

1 radish, sliced

1 tbsp dried cranberries

Method

Peel the orange and grapefruit and cut into pieces. Drain the tuna.

Make the dressing by combining the yoghurt, olive oil, lime juice and garlic in a small bowl or jar. Whisk to combine or shake. Season with salt and pepper.

Place lettuce, radish, orange and grapefruit pieces in a serving bowl. Top with tuna and drizzle over dressing. Sprinkle with cranberries to serve.

NUTRITION PER SERVE:

Energy: 289cal/1201kJ Protein: 29.5g Fibre: 6g Total Fat: 8g Carbohydrates: 20.5g

Saturated Fat: 2g Total Sugar: 19g Free Sugar: 0.0g

 

Smoked Paprika Chicken Wrap

Serves 1

Prep time 5mins

Cook time 5mins

Ingredients

1/2 tsp extra virgin olive oil

1/2 clove garlic, peeled

1/4 tsp smoked paprika

80g chicken breast fillets

2 tbsp kalamata olives, pitted and diced

1 tbsp reduced-fat Greek natural yoghurt

1 tsp lemon juice

1/2 cup mixed lettuce leaves

1 wholemeal Mountain Bread wrap

Method

Heat a frypan over medium-high and add the oil. Crush in garlic and paprika and sauté for 30 seconds. Add chicken breast and cook for 4-5 minutes or until cooked through. Remove chicken and allow to cool, then slice.

Spread wrap with yoghurt and top with diced olives and slices of chicken. Drizzle over lemon juice and lettuce leaves.

Roll up wrap and serve.

NUTRITION PER SERVE:

Energy: 261cal/1096kJ Protein: 20.6g Fibre: 2.7g Total Fat: 12.6g Carbohydrates: 14.9g

Saturated Fat: 3.1g Total Sugar: 2.9g Free Sugar: 0.0g

Super Salad Sandwich

Serves 1

Prep time 5mins

Ingredients

1/2 pineapple ring, fresh or tinned

2 slices wholegrain or gluten-free bread of choice

1 cup mixed lettuce leaves

1/2 medium carrot, grated

1 slice Swiss cheese

1/4 tomato, sliced

1 cup alfalfa sprouts

Method

Pat dry pineapple with paper towel.

Top one slice of bread per serve with lettuce, carrot, cheese, tomato, pineapple and alfalfa.

Sandwich together with remaining bread slice and serve.

NUTRITION PER SERVE:

Energy: 351cal/1468kJ Protein: 16g Fibre: 10.3g Total Fat: 17g Carbohydrates: 28g

Saturated Fat: 3.4g Total Sugar: 7.1g Free Sugar: 0.0g

Supplied

Your dinner recipes

Herbed Turkey Burgers

Serves 4

Prep time 15mins

Cook time 35mins

Ingredients

320g lean turkey mince

1/3 cup rolled oats

1 tsp dried Italian herbs

pepper

2 medium carrots, grated

1 tsp extra virgin olive oil

1 red onion

4 wholegrain rolls

1 medium avocado

2 cups baby spinach

Method

Combine the turkey mince, oats, herbs, pepper and grated carrot. Use a spoon or your hands to combine the mixture well. Shape into four patties, place on a plate, cover and let rest in the fridge for 30 minutes.

Heat a non-stick fry pan over a low-medium heat and add the oil. Slice the onion into rounds and place in the pan, using a wooden spoon to stir occasionally. Cook for 8-10 minutes until soft and caramelised. Remove from the pan and set aside.

Increase heat in pan to medium-high. Place the turkey patties into the pan and cook on each side for 7 minutes or until thoroughly cooked.

Slice open the bread rolls and spread one half per serve with avocado. Top with spinach, a turkey patty, onions and remaining roll half to serve.

NUTRITION PER SERVE:

Energy: 399cal/1668kJ Protein: 30g Fibre: 8.8g Total Fat: 10.3g Carbohydrates: 42g

Saturated Fat: 2.1g Total Sugar: 7.2g Free Sugar: 0.0g

Thai Green Fish Curry

Serves 4

Prep time 15mins

Cook time 6mins

Ingredients

1 tbsp fresh ginger, grated

2 cloves garlic, crushed

1 tbsp fresh green chilli, chopped

2 spring onions, chopped

2/3 cup fresh coriander, chopped

2 kaffir lime leaf, chopped

1 tbsp rice malt syrup

400g white fish fillet of choice

4 cups broccoli

2 cups green beans

600ml reduced-fat coconut milk

salt

1 tbsp lime juice

Method

Place ginger, garlic, spring onion, chilli, half the coriander, kaffir lime leaf and rice malt syrup into a blender or food processor and blend to form a green paste.

Cut fish into bite size pieces. Chop broccoli into florets and trim beans. Place coconut milk in a saucepan and bring to the boil, simmer to reduce a little. Stir through green curry paste, add beans and broccoli florets and cook for 3 minutes.

Place fish in the sauce and simmer until the fish is cooked, around 2-3 minutes.

Season to taste with a little salt and divide between 4 bowls. Serve topped with remaining coriander leaves and a squeeze of lime juice.

NUTRITION PER SERVE:

Energy: 393cal/1651kJ Protein: 20.4g Fibre: 5.2g Total Fat: 20.4g Carbohydrates: 40g

Saturated Fat: 10g Total Sugar: 6.7g Free Sugar: 3.7g

 

Zucchini & Chicken Spaghetti

Serves 4

Prep time 10mins

Cook time 10mins

Ingredients

4 small zucchini

400g chicken breast fillets

cooking oil spray

1/3 cup butter

2/3 cup reduced fat cream

1 tbsp grated Parmesan

1 cup light cream cheese

2 cups water

salt

pepper

Method

Use a spiraliser to slice zucchini into noodles. If you don’t have a spiraliser you can peel the zucchini into thin ribbons and leave wide or slice into thin noodles.

Cook the chicken in a non-stick fry pan sprayed lightly with cooking oil spray for 2-3 minutes on each side or until cooked through. Set aside to cool, then dice.

Add butter to a saucepan over medium heat, then add cream and Parmesan, stirring until melted.

Remove from heat, and stir through cream cheese.

In a blender or food processor add sauce with a little water at a time and process until sauce is smooth (you may not need all the water).

Return sauce to saucepan and add zucchini and chicken. Combine well and heat through until zucchini noodles are just tender. Season to taste with salt and pepper and divide evenly between four bowls to serve.

NUTRITION PER SERVE:

Energy: 496cal/2084kJ Protein: 28.9g Fibre: 1.7g Total Fat: 42g Carbohydrates: 5.2g

Saturated Fat: 24g Total Sugar: 5.2g Free Sugar: 0.0g

 

Greek Salad with Grilled Lamb & Creamed Feta Dressing

Serves 4

Prep time 5mins

Cook time 6mins

Ingredients

260g lean lamb steak

2 Lebanese cucumbers, chopped

1/3 cup kalamata olives, pitted and chopped

2 tomatoes, diced

1/2 red onion, thinly sliced

2 cups fresh parsley

2 cups mint leaves

salt

pepper

1 tbsp extra virgin olive oil

1/3 cup reduced-fat Greek natural yoghurt

1/3 cup reduced-fat feta, crumbled

1/3 cup fresh basil leaves, chopped

1/3 cup lemon juice

Method

Cook lamb on a grill over medium heat for 3 minutes on each side and then set aside to rest.

Place cucumber, olives, tomato, red onion, parsley, mint, salt and pepper and extra virgin olive oil in a bowl. Toss to combine.

Thinly slice the lamb and place on top of salad.

In a separate bowl, combine yoghurt, feta, basil and lemon juice. Dollop on top of lamb and salad. Divide salad evenly between four plates to serve.

NUTRITION PER SERVE:

Energy: 301cal/1264kJ Protein: 25.6g Fibre: 6.2g Total Fat: 16.6g Carbohydrates: 14.8g

Saturated Fat: 6.2g Total Sugar: 5.8g Free Sugar: 0.0g

 

Mexican Style Chilli con Carne

Serves 4

Prep time 5mins

Cook time 10mins

Ingredients

2 tsp extra virgin olive oil

1/2 brown onion, chopped

2 cloves garlic, crushed

2 tsp ground cumin

1 tsp chilli powder

320g lean beef mince

400g tinned tomatoes

2 tbsp tomato paste

2 tsp dried oregano

2 tsp dried thyme leaves

400ml liquid beef stock, salt reduced

2/3 cup tinned kidney beans, drained & rinsed

1/3 cup reduced-fat cheddar cheese, grated

1/3 cup reduced-fat Greek natural yoghurt

1/3 cup fresh coriander, finely chopped

Method

Heat oil in a saucepan over medium heat, add the onion, and cook until browned. Add the garlic, cumin, chilli and mince, and cook, stirring for 5 minutes. Add the tomato, tomato paste, oregano, thyme, beef stock and beans and stir to combine.

Reduce heat to low and cook, stirring occasionally for 8-10 minutes until sauce is rich and thick.

Divide between four bowls, top each with a sprinkle of grated cheese, a dollop of yoghurt and fresh coriander to serve.

NUTRITION PER SERVE:

Energy: 400cal/1680kJ Protein: 43.7g Fibre: 9g Total Fat: 10.6g Carbohydrates: 32.3g

Saturated Fat: 3.9g Total Sugar: 8.9g Free Sugar: 0.0g

Your snack recipes

Berry Pistachio Semifreddo

Serves 6

Prep time 10mins (requires overnight prep)

Ingredients

2 & 1/2 cups vanilla yoghurt e.g. Jalna or 5AM

2 cups mixed berries (fresh or frozen)

2/3 cup pistachios, unsalted, chopped

Method

Grease a 6cm deep, 19cm x 9cm (small) loaf tin and line with baking paper, allow an overhang on both sides of tin.

In a bowl gently fold all ingredients together.

Pour mixture into prepared tin, cover with excess baking paper and a layer of foil and freeze overnight or until firm.

When ready to serve, stand at room temperature for 5 minutes then turn out onto a plate and slice into 6 pieces.

Top with extra berries if you like and serve. 1 piece is 1 serve.

You could also freeze this in individual portions e.g. in silicon muffin moulds

Keeps in the freezer for up to 1 month.

NUTRITION PER SERVE:

Energy: 154cal/647kJ Protein: 7.5g Fibre: 2.5g Total Fat: 4.6g Carbohydrates: 19.5g

Saturated Fat: 1.4g Total Sugar: 15.2g Free Sugar: 7g

Cheesy Broccoli Bites

Serves 4

Prep time 5mins

Cook time 15mins

Ingredients

2 cups broccoli

2 free-range eggs

1/2 cup wholemeal breadcrumbs

1/2 cup grated Parmesan

2 tbsp coconut oil

Method

Cut broccoli into florets and steam on the stovetop or in the microwave for 3 minutes until bright green. Cool slightly.

In a food processor, blitz steamed broccoli into fine crumbs.

Tip broccoli crumbs into a medium bowl with eggs, breadcrumbs and Parmesan and stir well.

Use a tablespoon to form mixture into 16 balls.

Heat half the oil in a frying pan over medium heat. Add half the bites to the pan and press the tops gently to flatten a little. Cook for 2-3 minutes per side until golden. Move to a paper towel and repeat with remaining oil and bites.

Four broccoli bites is one serve. Store leftovers in an airtight container in the fridge for 2-3 days.

NUTRITION PER SERVE:

Energy: 154cal/647kJ Protein: 7.4g Fibre: 1.4g Total Fat: 10.5g Carbohydrates: 7g

Saturated Fat: 2.9g Total Sugar: 0.6g Free Sugar: 0.0g

Cherry Choc Slice

Serves 10

Prep time 260mins

Ingredients

150g fresh cherries

45ml coconut oil

1/2 cup shredded coconut

2 tbsp chia seeds

60g dark chocolate (70%)

1 tbsp coconut flour

Method

If using frozen cherries, allow them to defrost and drain off any excess moisture. Pit cherries before use.

Place all ingredients except the chocolate and coconut flour into a food processor and blitz until well combined. Some small lumps of cherry are fine and add to the texture of the slice.

Line a loaf pan with baking paper and spoon mixture in, smoothing it with a spatula or back of a spoon. Put the pan in the fridge while you melt the chocolate.

Break the chocolate into small pieces and melt in a small bowl or jug over a saucepan of boiling water, stirring occasionally.

Once it is completely melted, pour the chocolate over the cherry mixture and tilt the pan to get a thin, even coat of chocolate. Return the pan to the fridge for at least 4 hours.

When ready, dust a chopping board liberally with the coconut flour, and place the slice onto the board. This will give it a slightly cakey base.

Cut the slice with a hot knife into 10 equal pieces. 1 piece is 1 serve.

Leftovers can be stored in an airtight container in the fridge for up to 2 weeks or freeze for up to 3 months.

NUTRITION PER SERVE:

Energy: 141cal/590kJ Protein: 2g Fibre: 1.9g Total Fat: 11g Carbohydrates: 6g

Saturated Fat: 9g Total Sugar: 2.7g Free Sugar: 0.6g

Choc Mint “Ice Cream” Bites

Serves 12

Prep time 125mins

Ingredients

200g coconut cream

2 tsp maple syrup

1 & ½ tsp peppermint extract

¼ tsp vanilla extract

¼ cup dark chocolate (70%), chopped

Method

In a small bowl, mix together all the ingredients, excluding chocolate.

Divide mixture evenly between 12 silicone muffin moulds or patty cases.

Sprinkle chopped chocolate evenly over the top of each one.

Freeze for 1-2 hours until firm.

Enjoy frozen or, to soften, leave at room temperature for 10 minutes before eating.

One choc mint bite is one serve.

NUTRITION PER SERVE:

Energy: 61cal/258kJ Protein: 0.8g Fibre: 0.2g Total Fat: 5.3g Carbohydrates: 2.1g

Saturated Fat: 4.1g Total Sugar: 1.7g Free Sugar: 1g

Chocolate Peanut Butter Crumble Balls

Serves 10

Prep time 20mins

Ingredients

1 cup pitted, dried dates

1 cup rolled oats

1/3 cup peanut butter

1 tbsp cacao/cocoa powder

1/4 cup desiccated coconut

Method

Soak the dates in boiling water for 15 minutes and drain.

Add the dates, rolled oats, peanut butter and cacao/cocoa to a blender and blitz until well combined and coming together.

Roll the mix into 20 balls and roll each one into some desiccated coconut.

Two balls is 1 serve.

Store leftovers in an airtight container in the fridge or freeze.

NUTRITION PER SERVE:

Energy: 154cal/647kJ Protein: 4g Fibre: 3.3g Total Fat: 7.7g Carbohydrates: 16.4g

Saturated Fat: 2.4g Total Sugar: 11.3g Free Sugar: 0.0g

Chocolate, Raspberry & Vanilla Pudding

Serves 1

Prep time 40mins

Ingredients

¼ cup raspberries, fresh or frozen

1 tsp powdered gelatine

1/2 cup reduced-fat coconut milk

1 tsp cacao/cocoa powder

1/2 tsp vanilla extract

Method

If frozen, defrost berries. In a bowl, combine gelatine with ¼ of the coconut milk.

Heat remaining coconut milk in the microwave or on the stove until hot, not boiling.

Pour hot coconut milk into the cold coconut milk/gelatine mixture. Stir until gelatine powder has dissolved.

Add the cacao/cocoa powder, 2/3 of the raspberries and vanilla extract. Stir to combine.

Pour mixture into a small serving glass or silicone mould. Place in the fridge to set, around 30 minutes.

Serve topped with remaining raspberries.

NUTRITION PER SERVE:

Energy: 128cal/540kJ Protein: 5.5g Fibre: 2.3g Total Fat: 9.4g Carbohydrates: 4.4g

Saturated Fat: 8.3g Total Sugar: 3.6g Free Sugar: 0.0g

Low-Carb Chocolate Peanut Butter Cups

Serves 12

Prep time 40mins

Ingredients

2 tbsp butter

1/3 cup cacao/cocoa powder

2/3 cup peanut butter

1/2 tsp vanilla extract

2 tsp Natvia

2 tbsp coconut oil, melted

Method

Line 12 cups of a muffin tin tray with cases.

In a bowl, prepare the base by combining the butter with cacao/cocoa powder, half the peanut butter, half the vanilla and half the Natvia until smooth.

Divide the mixture into each of the prepared muffin tin holes and place in the freezer for approximately 10 minutes, or until firm but not hard.

While the bases are setting, prepare the topping by combining the melted coconut oil with remaining peanut butter, vanilla and Natvia. Heat in a microwave or in a small saucepan over a low heat if not combining well.

Remove bases from freezer and divide top layer evenly over bases. Return to freezer to set for approximately another 20 minutes.

One peanut butter cup is one serve. Store leftovers in the freezer or fridge.

NUTRITION PER SERVE:

Energy: 128cal/536kJ Protein: 3.5g Fibre: 2.1g Total Fat: 11.6g Carbohydrates: 1.7g

Saturated Fat: 5.6g Total Sugar: 0.6g Free Sugar: 0.0g

Mexican Layer Dip

Serves 1

Prep time 10mins

Ingredients

60g tinned red kidney beans

2 tsp water

salt

pepper

½ spring onion, thinly sliced

¼ medium avocado, chopped

¼ tsp dried chilli flakes

1 tsp lime juice

1 tbsp reduced-fat Greek natural yoghurt

½ tomato, chopped

1 tsp reduced-fat cheddar cheese, grated

1 hard taco shells

Method

Drain and rinse beans and place in a bowl. Using a fork, lightly mash the beans then mix with the water to loosen. Season with salt and pepper and stir through spring onion.

Place avocado in a separate bowl with chilli flakes and lime juice. Mash until smooth and well combined.

Place the bean mix in a small dish. Top with yoghurt, avocado, diced tomato and grated cheese.

Heat taco shell as per packet directions and break into chips for dipping.

NUTRITION PER SERVE:

Energy: 208 cals/873kjs Protein: 10.9g Fibre: 6.4g Total fat: 9.4g Carbohydrates: 17.5g Saturated fat: 3.2g Total Sugar: 4.9g Free sugar: 0.0g

Microwave Cheesecake

Serves 1

Prep time 5mins

Cook time 2mins

Ingredients

2 & ½ tbsp light cream cheese

2 tbsp extra-light sour cream

1 free-range egg

½ tsp lemon juice

¼ tsp vanilla extract

1 tsp Natvia

¼ cup mixed berries, fresh or frozen

Method

In a microwave-safe dish, combine all ingredients, excluding berries. Cook in the microwave on high for 90 seconds, stopping and stirring twice during cooking.

Top with mixed berries to serve. Can be refrigerated and served chilled if desired.

NUTRITION PER SERVE:

Energy: 317 cal/1332kJ Protein: 15g Fibre: 0.6g Total Fat: 24.3g Carbohydrates: 9.6g

Saturated Fat: 14.2g Total Sugar: 9.4g Free Sugar: 0.0g

 

Mini Cheese and Walnut Savoury Muffins

Serves 12

Prep time 10mins

Cook time 20mins

Ingredients

cooking oil spray

1 & 1/2 cups plain wholemeal flour

1 tsp baking powder

1 free-range egg

1/2 cup extra virgin olive oil

1/2 cup reduced-fat milk of choice

1/2 cup grated Parmesan

1/4 cup walnuts, chopped

Method

Preheat oven to 200C and lightly spray 12 mini muffin tin holes with cooking oil.

Combine flour, baking powder, egg, oil, milk and Parmesan. Divide mixture evenly between prepared muffin tin holes and sprinkle each with a few chopped walnuts.

Bake for 15-20 minutes or until a skewer inserted into the centre comes out clean.

One mini muffin is one serve. Store leftovers in an airtight container in the fridge for 3-4 days or freeze for up to 2 months.

NUTRITION PER SERVE:

Energy: 198cal/833kJ Protein: 6.5g Fibre: 1.4g Total Fat: 14.3g Carbohydrates: 10.7g

Saturated Fat: 3g Total Sugar: 0.8g Free Sugar: 0.0g

 

Seasoned Sweet Potato Wedges with Lime Yoghurt

Serves 1

Prep time 10mins

Cook time 20mins

Ingredients

1/2 small sweet potato

2 tsp extra virgin olive oil

1/4 tsp garlic powder

1/4 tsp cayenne pepper

salt

2 tbsp reduced-fat Greek natural yoghurt

1 tsp lime juice

Method

Preheat oven to 220C. Line a baking tray with baking paper. Cut sweet potato into wedges.

Toss sweet potato with olive oil, garlic powder, cayenne pepper and some salt, to evenly coat each wedge.

Spread sweet potato over prepared tray and bake for 20 minutes, turning once, until tender.

While sweet potato is baking, mix Greek yoghurt and lime juice.

Serve sweet potato wedges with lime yoghurt for dipping.

NUTRITION PER SERVE:

Energy: 158cal/663kJ Protein: 3.5g Fibre: 2.9g Total Fat: 7.6g Carbohydrates: 19.5g

Saturated Fat: 1.3g Total Sugar: 7.6g Free Sugar: 0.0g

“Snickers” Slice

Serves 24

Prep time 90mins

Ingredients

250g cashew nuts, unsalted

1 cup almond meal

1/3 cup cacao/cocoa powder

2 tsp vanilla extract

1/4 cup maple syrup

200g pitted, dried dates

1/3 cup coconut oil, melted

1 cup roasted peanuts, chopped

Method

Line a 20cm x 20cm square baking dish with baking paper.

Soak the cashews and the dates separately in boiling water for 20 minutes. Rinse and drain. Add cashews only to a food processor and pulse until smooth. Divide cashew mixture in half.

Add one half of the cashew mixture to the almond meal, 1 tablespoon of the cacao/cocoa powder, 1/2 of the vanilla extract and 1 tablespoon of the maple syrup and mix well. Press into the lined dish evenly and flatten.

Place remaining cashews, soaked dates, remaining vanilla, a tablespoon of maple syrup and 1 tablespoon of the coconut oil, into a food processor and pulse until smooth. Stir through chopped peanuts. Smooth mixture over base and place in refrigerator for 30 minutes to set a little.

Add the remaining coconut oil, remaining cacao/cocoa powder and remaining maple syrup into a small saucepan and stir over a low heat until melted. Pour over the top of the slice and return to the fridge to set, approximately 20 – 30 minutes.

When set gently cut into 24 small rectangles with a sharp knife. 1 rectangle is 1 serve.

Leftovers can be stored in an airtight container in the fridge for up to 2 weeks or freeze for up to 3 months.

NUTRITION PER SERVE:

Energy: 184cal/773kJ Protein: 5g Fibre: 2.7g Total Fat: 12.5g Carbohydrates: 8g

Saturated Fat: 4.4g Total Sugar: 5.7g Free Sugar: 2g

Strawberry Cheesecake Ice Blocks

Serves 4

Prep time 310mins

Ingredients

1 cup frozen strawberries

1/2 cup light cream cheese

1 cup vanilla yoghurt e.g. Jalna or 5AM

1/3 cup reduced-fat milk of choice

1/4 cup rolled oats

1 tbsp desiccated coconut

2 tsp butter, melted

Method

Place strawberries in microwave-safe bowl and microwave for 1 minute or until strawberries begin to break down.

Transfer to a food processor and process until smooth.

Remove 1/3 of the strawberry mixture from the food processor and set aside.

Add the cream cheese, yoghurt, and milk to the remaining strawberry mixture in the food processor and process until smooth.

Pour the reserved strawberry mixture evenly among between 4 iceblock moulds.

Pour the cream cheese mixture evenly into the moulds on top of the strawberry mixture.

Combine the oats and coconut in a bowl. Pour over the butter and mix together to resemble crumbs.

Spoon over the top of each iceblock. Gently press to smooth. Insert iceblock sticks. Place in the freezer for 6 hours or until firm.

NUTRITION PER SERVE:

Energy: 207 cals/868kjs Protein: 7.9g Fibre: 2.7g Total fat: 13.6g Carbohydrates: 11.1g

Saturated fat: 8.8g Total Sugar: 6.3g Free sugar: 0.0g

Turkish Delight Bites

Serves 7

Prep time 140mins

Ingredients

1 cup light cream cheese

1 tsp Natvia

2 drops rosewater

2 tbsp raspberries, fresh or frozen

100g dark chocolate (70%)

Method

Soften the cream cheese in the microwave for 20 seconds.

In a large mixing bowl, add the Natvia, rosewater, raspberries and cream cheese. Mix well.

Line a tray with baking paper. Roll mixture into approximately 28 balls and place onto tray. Place in the freezer to set, for approximately 1-2 hours.

Once balls are firm, melt the chocolate in the microwave or on the stovetop in a double boiler.

Dip balls into melted chocolate and return to lined tray and into the freezer until chocolate has set.

Four balls makes 1 serve. Store leftovers in an airtight container in the freezer.

NUTRITION PER SERVE:

Energy: 115cal/484kJ Protein: 5.4g Fibre: 0.3g Total Fat: 8.9g Carbohydrates: 3g

Saturated Fat: 5.8g Total Sugar: 2.8g Free Sugar: 0.2g

Zucchini Pizza Bites

Serves 1

Prep time 5mins

Cook time 15mins

Ingredients

1 zucchini

1 & 1/2 tbsp tomato passata

¼ tsp garlic powder

½ tsp dried Italian herbs

cooking oil spray

¼ cup reduced-fat mozzarella cheese, grated

Method

Preheat oven to 180°C.

Slice zucchini into rounds. Combine passata with garlic powder and mixed dried herbs.

Place zucchini rounds onto a lined baking tray and lightly spray with cooking oil.

Place in the oven for 10 minutes until they just start to brown.

Remove tray from oven and turn the zucchini rounds over. Spread each one with a little tomato passata mix and top with some grated mozzarella.

Return to the oven for another 5-7 minutes until cheese has melted and is golden.

Serve immediately.

NUTRITION PER SERVE:

Energy: 148cal/623kJ Protein: 12g Fibre: 5.5g Total Fat: 6g Carbohydrates: 7g

Saturated Fat: 3.5g Total Sugar: 6.5g Free Sugar: 0.0g

Leave a Reply

Your email address will not be published. Required fields are marked *