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Yummy Healthy Recipes

Love my soups and this one is so easy to make and is a beauty going into winter please enjoy.

Ingredients

2 skinless chicken breasts

1.2 litres/2 pints water or chicken stock (homemade even better)

3 carrots, peeled and sliced into 5mm/1/4 inch slices

85g/3 oz. vermicelli (or other small noodles)

Salt and pepper

Fresh tarragon leaves to garnish

Method

Place the chicken breasts in a large saucepan, add the water and bring to a simmer. Cook for 25-30 minutes. Skim any scum from the surface if necessary. Remove the chicken from the stock and keep warm.

While the stock is simmering, add the carrots and vermicelli and cook for 4-5 minutes.

Thinly slice or shred the chicken breasts and place in warmed serving dishes.

Season the soup to taste with salt and pepper and pour over the chicken. Serve at once garnished with the tarragon.

Serves 4 - 6

Ingredients

70g (1/2 cup) frozen corn kernels

50g (1/2 cup) cooked Sunrice Naturally Low GI Brown Rice

1/4 small capsicum, finely chopped

1/2 small Lebanese cucumber, finely chopped

125g can four-bean mix, rinsed and drained

60g bocconcini, torn into small pieces

3 small butter lettuce leaves

Citrus dressing

1 Tbsp freshly squeezed orange juice

1/2 tsp finely grated orange zest

1/2 tsp olive oil

1 tsp Dijon mustard or gluten free mustard

Freshly ground black pepper to season

Method

Put corn in a shallow microwave dish. Cover and cook on high/100% for 1 minute. Remove from oven. Drain and set aside to cool.

To make citrus dressing put orange juice, orange zest, oil and mustard in a small bowl. Season with pepper and whisk to combine.

Combine rice, capsicum, corn, cucumber, beans and bocconcini in a small bowl. Add the dressing and toss to combine

Arrange lettuce leaves on a serving plate. Spoon rice mixture evenly onto each leaf.

Serves 1

Ingredients

300g Carisma potato, pricked all over with a fork

Olive oil cooking spray

50g broccoli, cut into small florets

1/4 small red capsicum, finely chopped

105g can red salmon, skin and bones removed, 

flaked into large chunks

1 Tbsp 50% reduced fat grated cheese

1 Tbsp extra light sour cream

1 green shallot, chopped

Freshly ground pepper, to serve

Method

Preheat oven to 200C. (fan-forced). LIne a small ovenproof dish with baking paper. Spray potato all over with oil and wrap in foil. Bake for 40 minutes or until cooked when tested with a skewer.

Put broccoli and capsicum in prepared dish. Spray with oil. Bake (with the potato) for 5 minutes. Remove from oven and transfer to a small bowl.

Add salmon to broccoli mixture and toss to combine. Cut potato in half lengthways and arrange, cut-side up and side by side in prepared dish. Scoop out about 1 Tbsp of the flesh from each potato half (you can eat this rather than discard) to form a shallow caviity. Spoon salmon mixture onto each potato half. Sprinkle each with cheese. Bake for 5 minutes or until cheese melts.

Optional to serve - top each potato with reduced fat sour cream and sprinkle over shallot. Season with pepper and serve.

Serves 1

An interesting, fresh salad with flavours that work well together. To maximise the flavour of strawberries, don't refrigerate before use.

Ingredients

500 grams green beans

250 grams broad beans

500 grams strawberries

handful mint leaves

3 tbsp pistachio nuts, shelled and roughly chopped

300 grams feta

cracked black pepper


Dressing:

2 tbsp red wine vinegar

2 tsp honey

1 tbsp wholegrain mustard

pinch sea salt

3 tbsp olive oil

Method

Combine vinegar, honey, mustard, sea salt and olive oil and mix until smooth. Place in the fridge until needed.

Bring a large pan of water to the boil and cook the beans for 1-2 minutes then drain well and place in a large bowl. Do the same with the broad beans, peeling skins off after cooking then adding to the green beans.
Hull strawberries, cut in half and add to the beans.
Stir in pistachios and mint and add dressing. Crumble chunks of feta into the salad, season with cracked black pepper and serve.

Makes 6 servings

Most people aren't very inventive when it comes to meat - grilled and served with potato mash is about the extent of it. This recipe combines good fats from avocado, supportive acidophilus cultures from the yoghurt, a hint of spice from the chillies and flavour from the herbs. Add the meaty texture of the mushrooms and beef, and this meal has it all!

Ingredients

1/3 cup olive oil

3 garlic cloves crushed

2 red chillies finely chopped

2 tbsp thyme, finely chopped

4 mushrooms - flat stalks removed

8 slices rare roast beef, finely sliced

1 avocado

2 tbsp natural yoghurt

Method

Preheat a barbecue plate or char-grill on medium-high heat.
Combine oil, garlic, chillies and thyme in a small jug. Brush over both sides of each mushroom. Season mushrooms with salt and pepper. Set aside for 5 minutes.

Place mushrooms flat-side down onto barbecue plate or char-grill and cook for 3-4 minutes on each side or until just tender.
Meanwhile, combine avocado, yoghurt and salt and pepper in a small bowl. Mix well.
Place mushrooms onto serving plates. Top with avocado mixture and beef. Serve immediately.

Makes 4 servings

The true test of a good recipe is when you feed those who are not afraid to tell the truth. This one was tasted by a great friend and her husband, who is suspicious of beans and legumes. Yet he was pleasantly surprised in this case.

Ingredients

1/3 cup extra virgin olive oil

1 tbsp brown rice vinegar

1 tbsp mirin

½ tbsp tamari

1 clove garlic, crushed

4 fillet steaks

8 medium flat mushrooms

2 large zucchini, sliced lengthways

250 grams cherry tomatoes, halved

1 can chickpeas, drained

1/3 cup parsley, chopped

Method

Combine olive oil, brown rice vinegar, mirin, tamari and garlic. Pour two thirds of the dressing over the steak, mushrooms and zucchini. Set aside to marinate for 30 minutes.

Preheat a chargrill to medium-high heat. Add steaks and mushrooms and zucchini and cook for 6-8 minutes each side, depending on your preference.

To make the salad, combine the tomatoes, chickpeas and parsley together with the remaining dressing. Season with cracked black pepper.

Serve the meat, vegetables and salad together.

Note: To aid digestion, serve red meat with a vinaigrette or pickle. It takes much longer to digest red meat protein than white fish, therefore allow at least three hours after eating before you go to bed.

Makes 4 servings

You may be surprised how quick and easy these are to make these are to make - so easy you could whip them up for lunch for 4 or dinner for 2. The beauty of these wraps is they use very little flour and very little fat.

To save even more time you can buy any of the excellent wholegrain wraps now available from most good greengrocers.

Ingredients

2 eggs

4 tbsp wholewheat spelt flour

½ cup water

1 corn cob

½ cup coriander, roughly chopped

½ avocado chopped

1 bunch broccolini

1 lime juiced

1 180 gram can red salmon, drained

sea salt and cracked black pepper

Method

Beat the eggs flour, water and seasoning in a small jug. Steam the sweetcorn for 3 - 4 minutes then rinse in cold water. Remove the corn kernels from the cob and in a small bowl combine the corn with the salmon, lime juice, avocado and coriander.

Lightly grease and heat and omelette pan, pour enough pancake batter to spread thinly across the base of the base. Cook for 2 - 3 minutes until the edges are golden and the pancake can be easily flipped. Turn and cook for a further minute. Continue until the batter is finished. 
While the pancakes are cooking, steam the broccolini.
Fill the wrap pancakes with the salmon mixture and broccolini. Roll them up and secure with a toothpick. Serve with lime wedges.

Note: It's not just great for Omega 3 fatty acids. Canned red salmon is an excellent source of calcium as long as you use the soft edible bones as well as the flesh.

Makes 2 servings (serve = 1 pancake)

This dish takes no time to prepare and makes a delicious entree or light lunch. Serve it with oatcakes at lunch or added salad greens. The combination of grain and legumes makes a complete protein providing a feeling of satiety for most of the afternoon.

Ingredients

1 tbsp mugi miso

1 tbsp olive oil

2 tbsp brown rice vinegar

3 tbsp water

1 tbsp fresh dill, chopped

2 vine ripened tomatoes

1 can haricot beans

2 spring onions finely chopped

2 avocados small

2 tsp nigella seeds

Method

First mix the miso with olive oil and combine well. Then add the brown rice vinegar and water to complete the dressing.

Mix the dill into the three tablespoons of miso dressing (reserve the rest of the miso dressing for salad another time). Cut the tomatoes into small cubes, mix into the beans and spring onions and refrigerate for at least 1 hour. Serve the beans on a plate with slices of avocado, a sprinkling of nigella seeds and a drizzle of dressing.

Makes 4 servings

Whether you’re eating at your desk or nipping out to grab a quick bite, these tasty, healthy lunches are ready in a flash – so you can focus your brainpower on your work, family, and not your waist!

  1. Couscous salad

    Combine 1 cup cooked wholemeal couscous, 1⁄2 cup snow peas, 1 x 250g can chickpeas, and 1⁄2 x punnet cherry tomatoes, 1 x 95g can spring water salmon or tuna and 1⁄2 avocado

  2. Four-bean vego salad

    Toss 1 x 125g can four-bean mix with 1⁄2 cup leftover roast pumpkin, 30g crumbled reduced fat feta and 2 cups rocket. Enjoy with 1 multigrain bread roll.

  3. Smoked-salmon open wrap

    With 1 'Goodness' brand barley wrap spread with 1 tablespoon light cream cheese, top with 1⁄2 cup baby spinach leaves and 50g smoked salmon.

  4. Sweet potato and lentil salad

    Microwave 1⁄2 cup sweet-potato chunks, combine with 1⁄2 x 400g can no-added salt lentils, 1 tablespoon pine nuts, 2 tablespoons 97 per cent fat-free sun-dried tomatoes, 2 cups baby spinach leaves and 20g reduced fat feta.

  5. Roast-beef sandwich

    Put 50g sliced roast beef, 2 teaspoons mustard, lettuce, tomato and 2 slices reduced fat cheese between 2 slices multigrain bread.

  6. Salmon Ryvitas

    Top 4 rye Ryvitas with 1 x 125g can salmon slices, 2 tablespoons ricotta, 2 tablespoons avocado, sliced tomato and lettuce

On busy days, we often feel we can’t spare the time to eat well. But with these lunches, we prove otherwise! 

Ingredients

  • 4 large wholemeal wraps
  • 250g hummus
  • 425g tin tuna in spring water, drained, coarsely flaked
  • 1 telegraph cucumber, thinly sliced lengthways
  • 80g baby spinach leaves
  • 100g semi-dried cherry tomatoes
  • 1 cup mint leaves
  • 1 cup flat-leaf parsley leaves

Method

Place the wraps on a clean work surface. Spread hummus evenly over each wrap. Top with tuna, cucumber, spinach and tomatoes. Sprinkle with mint and parsley. Roll to enclose filling. Cut each wrap in half and serve immediately.

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Deborah Harrison
Health & Lifestyle Educator
Phone: 0422 130 731

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