LLY Beef rosemary and parmesan toast photoIngredients

160 g trimmed beef fillet, (buy 200g), thinly sliced

2 tsp olive oil

1 small brown onion, finely chopped

1 medium carrot, chopped

2 individual celery sticks, (thinly sliced)

2 clove(s) fresh garlic, crushed

1 tsp ground paprika, (sweet)

400 g canned diced tomatoes

3 cup(s) beef stock, (750ml)

300 g potato, peeled, cut into 1cm pieces

150 g ciabatta bread, cut into 1cm thick slices

1/4 cup(s) grated parmesan cheese, (20g)

1/4 cup(s) Weight Watchers , Sour Cream, (60g)

1 tbs fresh chives, finely chopped

1 x 3 second spray(s) oil spray


Lightly spray a large non-stick saucepan with oil and heat over high heat. Add the beef and cook for 2-3 minutes or until browned. Transfer to a plate.

Heat oil in same pan over medium heat. Add onion, carrot and celery and cook, stirring, for 5 minutes or until softened. Add garlic and paprika and cook, stirring, for 30 seconds or until fragrant. Return beef to pan with tomatoes.

Add beef stock and bring to the boil. Reduce heat to low and simmer, covered, for 20 minutes. Add potatoes and simmer, partially covered, for 15 minutes or until potatoes are tender.

Meanwhile, preheat grill on high. Grill 1 side of bread for 1 minute or until toasted. Turnover and sprinkle uncooked side with parmesan and grill for 1 minute or until cheese melts.

Serve soup with parmesan toast and topped with sour cream and chives.



1 tbs olive oil  

500 g lean lamb topside steak, (buy 550g rump) fat trimmed, cut into 2cm pieces   

1 medium brown onion, finely chopped

2 medium carrot, peeled, chopped

2 individual celery sticks, trimmed, chopped

1 tsp rosemary, dried

1/2 cup(s) pearl barley, (100g)   

300 g potato, (pontiac) peeled, chopped

400 g canned diced tomatoes

2 cup(s) chicken stock, (500ml salt-reduced)

200 g green beans, trimmed

1/4 cup(s) fresh flat-leaf parsley


Heat half the oil in a large saucepan over high heat. Add lamb and cook, in batches, turning, for 2–3 minutes or until browned. Transfer to a bowl.

Heat remaining oil in same pan over medium heat. Add onion, carrot and celery and cook, stirring occasionally, for 5–6 minutes or until softened. Add rosemary and cook for 1 minute or until fragrant.

Add barley, potatoes, tomatoes and stock and bring to the boil. Reduce heat to medium-low and simmer, partially covered, for 35 minutes or until barley is just tender (add a little water if mixture is becoming too thick).

Add lamb to pan and simmer, covered, for 5–10 minutes or until lamb is just cooked through.

Meanwhile, boil, steam or microwave beans until just tender. Drain. Sprinkle stew with parsley and serve with beans.

Serving suggestion: Serve with a slice of crusty bread, such as ciabatta.


1 tbs olive oil   

1 medium red onion, thinly sliced   

2 clove(s) fresh garlic, crushed   

2 tsp fresh ginger   

2 whole fresh green chilli, (long, finely chopped)   

1 tsp ground turmeric   

240 g canned chickpeas, rinsed, drained, (400g can), rinsed   

400 g canned diced tomatoes   

600 g ling fillet   

1 large zucchini, (trimmed, halved, thinly sliced)   

200 g green beans, (trimmed, cut into 4cm lengths)   

1 tbs lime juice   

185 g dry couscous, (1 cup)   

1/4 cup(s) fresh coriander, coarsely chopped   


Heat half the oil in a large non-stick saucepan over medium heat. Add the onion and cook, stirring, for 3–5 minutes or until softened. Add the garlic, ginger, chilli and turmeric and cook, stirring, for 1–2 minutes or until fragrant.

Add the chickpeas, tomatoes and ½ cup (125ml) water and stir to combine. Bring to the boil, reduce heat and simmer for 5 minutes. Add the fish, zucchini and beans. Cover and simmer for 5 minutes or until the fish is just cooked through. Stir in the juice and season with salt and freshly ground black pepper.

Meanwhile, place the couscous in a heatproof bowl. Add 1 cup (250ml) boiling water. Stir, cover, then allow to stand for 3–5 minutes or until liquid is absorbed. Fluff with a fork to separate the grains. Stir in the remaining oil.

This dish is rich in vitamin C and fibre and, served with the peanut sauce, or as an accompaniment to zinc rich beef or lamb, it's especially flavoursome for people with a cold.


400 grams cauliflower, steamed

1 lemon zest only

1 tbsp ginger, grated

160 ml coconut milk

400 grams carrots, steamed

sea salt

black pepper

100 gram almond meal

½ cup coriander leaf, chopped


Preheat the oven to 190C

Lightly grease a pyrex or glass baking dish.

Place the cauliflower, half the ginger, half the lemon zest, seasoning and half the coconut cream in a food processor. Remove and stir through 50 grams of almond meal. Remove from the processor into a bowl.
Place the carrots, half the ginger, half the lemon zest, seasoning and half the coconut cream in a food processor. Remove and stir through 50 grams of almond meal and chopped coriander. Remove from the food processor into another bowl.

Dot a layer of the carrot mixture across the base of the dish then a layer of cauliflower. Continue layering the mixture until you've used it all up.
Cover with foil and bake for 15 minutes. Remove the foil and bake for a further 20 minutes
Remove from the oven and serve with steamed greens and peanut sauce.(see recipe list).

Note: Don't over exert yourself when you have a cold as exercise will just spread the infection further.

Makes 4 servings

Peanut Sauce

A lovely alternative to commercial peanut sauces, this one is made with organic peanut butter and fresh spices.


3 cloves garlic, crushed

2 tbsp crunchy organic peanut butter

1 tbsp sodium reduced soy sauce

1 tsp honey

1 small chilli

¼ cup water

1 lime juiced

½ cup light coconut milk


Gently heat the sauce ingredients in a pan for 5 - 6 minutes and serve over the Cauliflower, Carrot and Coconut Bake.

Note: Commercially peanut butter is most often manufactured by blending ground roasted peanuts with hydrogenated oils. Buy an organic peanut butter with no added oils.

Makes 4 servings


2 Vitastic Lite Pittes

1/2 tsp olive oil

250g turkey mince

2 cloves garlic, crushed

Zest of 1 lemon

4 Tbsp low-fat Greek-style plain yoghurt

75g (1/2 cup) ready-made tabouli

50g (1/4 cup) pomegranate seeds

1/4 cup small fresh mint leaves; whole or torn


1 small Lebanese cucumber, peeled into long ribbons

1/4 capsicum, cut into thin strips

25g (1 cup) baby spinach leaves


Preheat oven to 200oC (fan-forced). Put pitte bread on 2 round pizza trays. Bake for 7 minutes or until bread is slightly crisp.

Meanwhile, heat the oil in a medium non-stick frying pan over a medium-high heat. Add mince and garlic. Cook, stirring often, for 3-4 minutes or until mince browns and is cooked. Siir in lemon zest.

Spread yoghurt evenly over each pitte bread. Add tabouli to turkey mixture and toss to combine. Spoon turkey mixture over each pitte bread. Sprinkle each with pomegranate seeds and mint leaves.

To make salad, put all ingredients in a small bowl and toss to combine.

Cut each pizza into pieces and serve with the salad.

Serves 2


45g Flora pro-active Original

125g button mushrooms, chopped

3 lean slices (60g) bacon,, finely chopped

1 brown onion, finely chopped

1 clove garlic, crushed

3 large zucchinis (450g), coarsely grated

40g (1/2 cup) 50% reduced fat grated cheese

3 x 50g eggs, lightly whisked

40g ( 1/2 cup) wholemeal self-raising flour

60ml (1/4 cup) skim mikl

2 Tbsp chopped flat leaf parsley

75g (3 cups) mixed salad leaves

Balsamic glaze, to serve


Preheat oven to 180oC (fan-forced). Use 1/4 tsp of the spread to grease an 18cm (base measurement) square cake tin. Line with baking paper.

Heat 1 tsp of the spread in a medium non-stick frying pan over a medium-high heat. Add mushroom, bacon, onion and garlic. Cook, stirring often, for 4-5 minutes or until mushrooms softens. Transfer to a large bowl and set aside to cool.

Add zucchini, cheese and egg to mushroom mixture. Stir to combine. Stir in flours, milk and parsley. Spoon into tin. Bake for 40 minutes or until light golden brown. Set aside in tin for 10 minutes.

Remove slice from tin. Cut into even pieces. Serve with salad and glaze.

Serves 4


Organic chicken is more expensive than caged chicken but the taste and texture is far superior and it contains up to 58% less fat.


1 organic chicken cut into 8 pieces

1 tbsp olive oil

2 tsp ground cumin

1 tsp cumin seeds, roughly ground

2 tsp sweet paprika

1 tsp coriander seed, ground

1 tsp turmeric powder

pinch chilli powder

pinch black pepper

lemon to serve


Preheat the oven to 190 degrees Celsius.
Remove the skin from the chicken and place in a bowl with the olive oil and spices. Toss the pieces through the spice mixture to coat evenly.

Place the chicken on a baking tray, making sure there's space between each piece (use 2 trays if you need to). 
Bake in the oven for 10 minutes before reducing the heat to 170C and baking for a further 30 minutes.

Note: Cumin may help to reduce elevated blood sugar levels and cholesterol and may help to inhibit detrimental bacteria in the gut. Ground cumin should be khaki coloured and not brown.

Makes 4 servings (serve = 2 pieces chicken)

You don't always have to make a big performance with greens (although they do often steal the show), but they must feature.


3 handfuls mixed salad leaves

fresh fennel (finocchio)shaved

1 avocado sliced

olive oil

white wine vinegar

sea salt


Take a few handfuls of mixed leaves, top with shavings of fresh fennel (finocchio) and slices of avocado and dress with the best quality olive oil, a sprinkling of white wine vinegar and a little sea salt.

I hardly need to write any of this - you've already got the recipe!

Serve Italian green salad with: sun-dried tomato and sweetcorn omelette; mediterranean fish stew; spinach and mushroom roll; redfish fishcakes with chilli jam; clams and garlic polenta; beefburgers with tomato and bean salsa; fillet steak with caper and olive salsa. (see recipe list)

Makes 4 servings

This wholemeal and oat pastry is a nice change from plain wheat pastry - it has a sweeter taste with a more grainy texture.


1 cup wholemeal plain (all-purpose) flour

¾ cup coarse oats

½ tsp baking powder

pinch sea salt

1/3 cup non-hydrogenated table spread

¼ cup cold water


Preheat the oven to 180°C (350°F, gas mark 4).
Mix the flour, baking powder and salt together put in a food processor. Mix in the oats and table spread using the dough attachment then slowly add the cold water until a dough forms. 
Put the dough in a plastic bag and chill for at least 30 minutes.

Roll out the pastry evenly and line a lightly oiled 23cm (8½ inch) flan dish. Prick the pastry with a fork, cover with foil and weight with dried beans then bake in the centre of the oven for 15 minutes. 
Remove the weights and foil and bake the pastry for a further 5 minutes. Set aside to cool. 
The pastry is now ready to receive a delicious filling. If you're not using the pastry shell immediately, it will freeze for up to 3 months.

Makes 1 x 23cm (8.5 in) pastry shell or 48 mini tart shells.

Makes 8 servings

Serve this delicious tart with lashings of green salad - it looks and tastes stunning with the contrasting colours and flavours. The tart works particularly well with the coarse-textured oat pastry.


4 vine-ripened Roma tomatoes quartered lengthways

1 tbsp olive oil

2 medium Spanish onions, thinly sliced

2 tbsp balsamic vinegar

1 tbsp water

1 tsp rice syrup

1 wholemeal and oat pastry shell (see recipe list)

1/3 cup pitted olives, halved

1/3 cup fresh basil leaves, torn into strips

½ cup soft goat's cheese

6 servings Italian green salad, (see recipe list)


Preheat the oven to 180 degrees Celsius. Place the tomatoes on a baking tray lined with baking paper. Brush lightly with olive oil and bake for 40-50 minutes.

While the tomatoes are roasting, put the onions in a pan with the balsamic vinegar, water and rice syrup. Bring to a boil over a medium heat before reducing the heat and simemring until the onions are very soft, tender and sweet.
When the tomatoes are cooked, reduce the oven to 150 degrees. Line the bottom of the pastry shell with the onions. Arrange the olives on top, then cover with the roasted tomatoes, basil and goat's cheese.
Warm in the oven for 10 minutes and serve with the Italian green salad.

Makes 6 servings

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Deborah Harrison
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Phone: 0422 130 731

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