Breakfast Options
1. Bircher Muesli
2 cups rolled oats
2/3 cup apple or orange juice
1 cup apricot-flavoured reduced fat yoghurt
1 cup reduced fat yoghurt
2 tablespoons honey
1 cup sultanas
1/2 cup almonds, slivered
1 cup sliced fruit, (try a mixture of bananas, apples and strawberries)
1. Combine the oats, apple or orange juice, both yoghurts and honey. Cover and set aside in the refrigerator for 2 hours or overnight.
2. Add the fruit and almonds and serve.
Total fat – 8.19g
Protein – 12.13g
Carbohydrates 71.24g
2. Fruit Smoothie
1 cup reduced fat milk
200 g reduced fat vanilla yoghurt
2 tablespoons skim milk powder, (optional)
2 tablespoons wheat germ, (optional)
1 large banana, or peach or mango (peeled) or 1/2 cup strawberries
Put all ingredients in blender, blend until frothy and drink immediately.
Total fat – 0.82g
Protein – 13.97g
Carbohydrates 33.39g
3. Omelette with Salmon & Beans
210 g red salmon, can, water drained off and flaked with a fork
6 eggs, lightly beaten
1/4 teaspoon white pepper
1 spring onion, stalk, chopped
1 cup string beans, fresh, chopped small
1 tablespoon peanut oil
1. Combine the eggs, salmon, pepper and spring onion.
2. Heat the peanut oil in a pan or wok and fry the beans over moderate heat for 1 minute until they are slightly softened.
3. Pour in the egg mixture, tilting the pan from time to time to allow the runny centre to flow to the sides of the pan.
4. Continue to cook, turning the omelette over to the other side in sections.
5. When the eggs begin to set and the outside is rich golden brown, remove to a warm serving plate.
Chinese omelettes are not served individually like Western ones. They are rather like scrambled eggs for everyone to share. Serve with a side of salad (such as Thai mango salad) or mixed vegetables.
Total fat – 24.66g
Protein – 29.10g
Carbohydrates 1.49g
4. Pancakes with Blackberries
1 cup wholemeal self-raising flour
2 teaspoons sugar
1 cup buttermilk
1/2 cup skim milk
1 egg, lightly beaten
1 X 430g can blackberries, drained (see Notes)
canola oil spray
1. Sift flour and sugar into bowl. Return husks to bowl.
2. Gradually stir in combined milks and egg to make a smooth batter. Gently fold in blackberries. Allow mixture to stand for approximately 15 minutes to thicken.
3. Spray a non-stick frypan with canola oil spray. Pour 1/3 cup pancake mixture into the heated pan. Cook over a medium heat. When bubbles appear, turn the pancake. Cook until golden. Remove from pan and keep warm. Repeat with remaining mixture.
4. To serve, dust each pancake with icing sugar. Serve plain or with reduced fat fruit yoghurt, honey, maple syrup
Total fat – 8.83g
Protein – 14.57g
Carbohydrates 53.83g
Lunch Options
1. Thai Beef Salad
500 g rump steak, trimmed of all visible fat
200 g rocket or mixed lettuce leaves, washed and drained
2 Lebanese cucumbers, thinly sliced
1 punnet cherry tomatoes
2 tablespoons mint leaves, finely sliced
Thai-style dressing:
2 cloves garlic, crushed
1/4 cup coriander leaves
1 small red chilli, seeds removed and chopped, (use 2 chillies if you like it spicy)
2 tablespoons lime or lemon juice
1 tablespoon fish sauce
1 tablespoon palm or brown sugar
6 spring onions, sliced
1. Season the meat well with the pepper and seal in a non-stick pan over a high heat until well browned on both sides but rare inside. (Depending on the pan used, you may need to brush the pan surface lightly with oil to prevent the meat from sticking). Transfer the meat to a plate and allow it to rest for 4 to 5 minutes to let the meat fibres relax and help keep the juices in the meat.
2. Slice the meat thinly across the grain and place in a bowl. Add the rocket (or mixed lettuce leaves), cucumber, cherry tomatoes and mint.
3. To make the dressing, place the garlic, coriander, chillies, lime juice, fish sauce and spring onions in a food processor and process until well blended, about 1 minute.
4. Toss the beef and salad vegetables with the dressing and serve at once.
Total fat – 6.7g
Protein – 8.09g
Carbohydrates 29.2g
2. Thai Fish Cakes
4 medium flathead fillets,
1 egg, beaten
1 teaspoon chopped chillies
2 tablespoons chopped coriander
2 tablespoons shredded coconut
1/2 teaspoon five-spice powder
1 kaffir lime leaf, sliced thinly
1 teaspoon fish sauce
2 spring onions, chopped
1/4 cup sesame seeds, (optional)
1 tablespoon canola oil
1. Process the fish, egg, chilli and coriander in a food processor until smooth. Transfer the mixture to a bowl and combine with the coconut, seasoning and spring onions. If you have time, refrigerate the fish mixture for 15 minutes before forming into cakes and you will find the mixture firmer and easier to handle.
2. Form the mixture into small cakes and, if using, roll them in the sesame seeds.
3. Heat 2 teaspoons of the oil in a non-stick frypan over a medium heat and cook half the fish cakes until golden brown, 2 to 3 minutes on each side. Add the remaining oil to the pan and cook the rest of the fish cakes.
4. Arrange the salad on serving plates and top with the fish cakes.
Serve with a crisp green garden salad and some steamed rice.
Total fat – 14.06g
Protein – 32.34g
Carbohydrates 0.88g
3. Grilled Tuna Romesco
2 red capsicums, roasted and peeled
Canola oil spray
2 tablespoons slivered almonds
1 thin slice french bread
1 large garlic clove
2 tablespoons Spanish olive oil
1 tablespoon red wine vinegar
1/4 teaspoon cayenne pepper
4 x 150g tuna steaks
1. To make the romesco sauce remove seeds from capsicums, spray with canola oil and place on a baking tray. Cook in a moderate oven (180C) for about 20minutes. Allow to cool and then peel off skin.
2. While the capsicums are roasting, toast almonds in a heavy pan over medium heat until golden (about 3 minutes), Transfer almonds to food processor.
3. Place bread in the same skillet and cook until lightly toasted, about 1 minute each side.
4. Tear bread into pieces and add to processor. With the motor running, drop garlic through feed tube and process until almonds and garlic are finely processed. Add red capsicum, oil, vinegar and cayenne pepper and process until mixture in the consistency of thick mayonnaise. Put aside.
5. On a hot barbecue plate cook the tuna steaks for 1 1/2 minutes each side keeping flesh undercooked in the centre. Serve with a dob of romesco sauce.
Tip: capsicum skins are easier to remove if you can place in heat-proof container once cooked for about 5-10minutes.
Total fat – 20.09g
Protein – 39.88g
Carbohydrates 5.69g
4. Spicy Fish Salad
500 g white fish fillets, (for example snapper or sea perch), skinned and cut into 2cm pieces
1/2 cup lime juice
150 g snow peas, trimmed and cut in half
1 small red onion, sliced thinly
2 cloves garlic, crushed
2 teaspoons ginger, grated
2 small fresh red chillies, seeded and sliced
1 tablespoon fish sauce
1 tablespoon palm or brown sugar
2 tablespoons mint leaves, shredded
cracked black pepper
6 butter lettuce leaves
1. Combine fish and lime juice in a glass bowl.
2. Cover and refrigerate for 3-4 hours.
3. Drain fish, combine with remaining ingredients, except lettuce leaves, and season to taste with cracked black pepper.
4. Spoon into lettuce leaves and serve at once.
Total fat – 1.78g
Protein – 21.97g
Carbohydrates 3.08g
Dinner Options
1. Vegetarian Lasagne
2 carrots, peeled and sliced into rounds
1/2 sweet potato, peeled and cubed
1 can whole tomatoes
1 cup broccoli, chopped into chunks
1 red capsicum, cubed
1 green capsicum, cubed
1 onion, finely chopped
2 medium zucchinis, chopped into chunks
2 cups mushrooms, thickly sliced
250 ml jar pasta sauce, no added salt
1/4 cup barbecue sauce
1 teaspoon mixed herbs
1. Preheat oven to 180C. Cook carrots and sweet potato in the microwave for approximately 5min. Put into a large saucepan with all other vegetables, add a little water and stir for approximately 5min over a high heat. Add the sauces and herbs and stir, then cover and simmer for approximately 5-10min or until vegetables are tender.
2. Spray a baking dish with canola spray. Spoon half of the vegetables into the baking dish. Place three lasagne sheets on top of the vegetables and top with ricotta cheese to cover sheets. Repeat the process and top with grated cheese.
3. Cook in oven for approximately 30min or until the lasagne sheets are soft and cheese is brown. Serve with a green salad.
Total fat – 5.70g
Protein – 13.72g
Carbohydrates 32.33g
2. Asian Beef Stir Fry
2 teaspoons cornflour
1 tablespoon mirin or dry sherry
1 clove garlic, crushed
1/4 cup water
400 g rump steak, trimmed of fat and thinly sliced
1 cup green beans, fresh or frozen
2 tablespoons salt-reduced soy sauce
1 onion, chopped
1 teaspoon fresh ginger, finely chopped
200 g broccoli florets, fresh or frozen
1 teaspoon sesame oil
1 tablespoon peanut oil
1. Combine the cornflour, mirin, sesame oil and soy sauce in a bowl. Add the meat and stir to ensure that all of the slices of meat are evenly coated. Allow the meat to absorb the flavours for at least 15 minutes.
2. Heat the oil in a wok or frypan and cook the onion, garlic and ginger until soft but not browned. Toss in the meat and cook over a high heat for 2 to 3 minutes.
3. Add the broccoli, beans and water to the pan and cook until the vegetables are just tender but retain their vibrant green colour (approximately 3 to 4 minutes).
Total fat – 7.92g
Protein – 25.73g
Carbohydrates 7.51g
3. Fish and tomato casserole
500 g white fish fillets, skin and bones removed
juice 1/2 lemon
2 teaspoons olive oil
2 onions, sliced
1 tablespoon tomato paste , reduced salt)
1 green capsicum, sliced
1/2 cup dry white wine
1 X 440g can whole peeled tomatoes , (reduced salt)
1/3 cup chopped fresh parsley
2 teaspoons grated parmesan cheese
2 teaspoons fresh breadcrumbs
ground pepper, to taste
1. Place fish in a high-sided casserole dish. Pour lemon juice over fish. Sprinkle with pepper.
2. Heat oil in a non-stick frypan. Cook onions over a medium heat until soft. Add tomato paste. Cook for 1 to 2 minutes. Add capsicum, wine, tomatoes and parsley. Simmer over a low heat for 5 to 10 minutes or until capsicum is just soft.
3. Arrange vegetables over fish. Combine parmesan cheese and breadcrumbs. Sprinkle over vegetables. Bake at 190°C for 15 minutes or until the fish is cooked.
Serve with crusty bread and a garden salad. Suggested fish varieties are gemfish, sea perch, flake, snapper or trevally
Total fat – 6.32g
Protein – 28.94g
Carbohydrates 7.65g
4. Asian Chicken with Cabbage
500 g lean chicken pieces, skin removed
500 g cabbage, shredded
200 g carrots, cut into thin strips
3 shallots or spring onions, chopped
1 medium Granny Smith apple, grated, (sprinkle the grated apple with a little lemon juice to stop it from browning)
3/4 cup apple juice
2 tablespoons lemon juice
1 teaspoon ginger, grated
1 teaspoon tumeric
1 clove garlic, crushed
2 teaspoons sweet chilli sauce
1 teaspoon ground coriander
1. Place the chicken pieces in a non-stick baking dish, cover with a lid or foil, and bake at 200°C for 15 minutes.
2. Mix all the other ingredients together and then toss them with the chicken pieces.
3. Return the mixture to the casserole dish, cover, and bake at 180-190ºC for 20 minutes, or until chicken is well cooked.
Serve with cooked rice or noodles
Total fat – 7.43g
Protein – 29.59g
Carbohydrates 15.94g
Snacks
1. Hommus
1 cup dry chickpeas, (or use 3 cups (540 g) cooked, drained)
4 cups water, (1 litre)
2 cloves garlic
1/2 cup tahini, (125ml)
1/2 cup low fat yoghurt, (125ml)
2 tablespoons lemon juice
2 teaspoons sesame oil
If using dry chickpeas, bring water and chickpeas to the boil, cover and turn off heat. Leave to stand for one hour.
2. Drain water from chickpeas and add 4 cups of fresh water. Bring to the boil, cover and simmer for 45 minutes. Drain.
3. Place cooked or canned chickpeas in blender with remaining ingredients and purée until smooth.
4. Served best with raw vegetables such as carrots and celery.
Total fat – 21.17g
Protein – 14.22g
Carbohydrates 16.08g
2. Ice Delights
400 ml orange juice
1/2 banana
1 slice pineapple
1 teaspoon passionfruit pulp
1. Peel and slice banana finely.
2. Chop pineapple finely.
3. Add the pineapple, banana and passionfruit pulp to plastic cups.
4. Pour orange juice evenly into each of the cups.
5. Place an icy pole stick in the centre of the cup.
6. Put cups in the freezer and freeze for five hours or until firm.
7. Remove frozen icy poles from the cups to serve.
Total fat – 0.18g
Protein – 1.57g
Carbohydrates 17.03g
3. Tuna and Olive Loaf
1/2 cup skim milk
1/4 cup black olives, chopped
1/3 cup olive oil
3 eggs
1 X 425g can tuna in springwater
1 cup grated reduced fat cheese
1 teaspoon baking powder
1 teaspoon mustard powder
2 tablespoons chopped fresh chives
1/3 cup plain flour
pepper, to taste
Mix together all ingredients, pour into lightly greased and lined medium sized loaf tin, then bake at 180°C for 40 to 45 minutes or until bread is brown and cooked.
Makes approximately 12 slices. Best eaten straight from the oven. Serve with bowl of Hearty vegetable soup for a complete meal.
Total fat – 9.51g
Protein – 14.29g
Carbohydrates 4.21g
4. Corn Muffins
1 cup polenta
1 teaspoon gluten free baking powder
2 eggs
1 X 130g can corn kernels, drained
1 onion, diced
1 1/2 cups gluten free self-raising flour
1 cup reduced fat milk
1/4 cup canola or olive oil
3/4 cup grated parmesan cheese
diced lean bacon or ham, (optional) to taste
1. Whisk all dry ingredients together.
2. Add eggs, milk and oil.
3. Add remaining ingredients and lightly mix.
4. Spray muffin tins with canola or olive oil and spoon mixture into each.
5. Bake in a moderate oven (180°C) for approximately 30 minutes or until muffins are golden.
Total fat – 8.19g
Protein – 6.99g
Carbohydrates 23.53g
NB: Nutrition facts are based upon recommended serving suggestion
