Here’s a selection of Julie’s favourite recipes specially for you!
Red Berry Bircher Muesli
2 cups rolled oats
2 cups milk
2 tablespoons honey
1 red apple, grated
¼ cup toasted slivered almonds
2 teaspoons finely grated orange rind
150g raspberries
250g strawberries
1-cup thick natural yoghurt
Place the oats in a bowl and pour over the milk. Cover and place in the fridge overnight or for at least 6-8 hours. Stir through the honey, apple almonds and orange rind. To serve, spoon into bowls and top with the raspberries, strawberries and yoghurt.
Serves 4.
_______________________________________________________________
Nectarine and Hazelnut Bircher Muesli
2 cups rolled oats
2 cups orange juice
½ tsp ground cinnamon
2 tablespoons honey
1-cup thick natural yoghurt
½ cup blueberries
¾ cup hazelnuts, toasted, skins removed, roughly chopped
2 nectarines, sliced
Place the oats in a bowl and pour over the orange juice. Cover and place in the fridge overnight or for at least 6-8 hours. Stir through the cinnamon, honey, yoghurt, blueberries and ¾ of the hazelnuts. To serve, spoon into bowls and top with the nectarines and remaining hazelnuts.
Serves 4.
_______________________________________________________________
Banana and Pistachio Bircher Muesli
2 cups rolled oats
2 cups apple juice
1-cup thick natural low fat yoghurt
1 green apple, grated
1-tablespoon honey
2 bananas, sliced
2/3 cup pistachios, roughly chopped
Place the oats in a bowl and pour over the apple juice. Cover and place in the fridge overnight or for at least 6-8 hours. Stir through the yoghurt, apple, honey and half the pistachios. To serve, spoon into bowls and top with the banana and remaining pistachios.
Serves 4.
Source: Donna Hay
_______________________________________________________________
Easy Peasey Green Soup
Green soup might seem a little odd but this is so easy and all the way too delicious.
2 tablespoons olive oil
2 garlic cloves, crushed
1 onion
1 litre chicken stock – buy salt reduced
500g frozen green peas, defrosted
2 tablespoons chopped mint
2 tablespoons chopped parsley
Freshly ground black pepper
2 lean bacon rashers
1. Heat oil in a frying pan over medium heat, add the garlic and chopped onion and cook for 5 minutes or till the onion is soft, taking care not to brown the onion. Add the stock, peas, mint and parsley. Bring to the boil, and then reduce to a simmer for 8 minutes.
2. Remove from the heat; allow cooling a little then pureeing in a food processor or blender. Season with pepper.
3. Put the bacon under the grill and cook until crispy. Alternatively dry-fry the bacon in a frying pan until crispy. Ladle the soup into four warmed bowls and garnish with the bacon.
Serves 4
Source: The Low GI Diet Cookbook by Prof Jennie Brand-Miller, Kaye Foster-Powell & Joanna McMillan-Price.
_______________________________________________________________
Quick, easy custard
500ml low fat milk
1-tablespoon custard powder
1-tablespoon sugar
Mix custard powder and sugar together with a small amount of the milk to make a paste. Add this to the remaining milk and whisk together.
Microwave on HIGH at 90 second intervals (whisking in between) until custard is smooth and thick.
Serves several if in a sharing mood or just two if you love custard.
_______________________________________________________________
Summer Berry Pudding
About 8 slices of white of smooth wholemeal bread, crusts removed
3 tablespoons apple juice
2 tablespoons sugar
3 cups mixed berries (frozen or fresh)
1. Line the base and sides of a 1-litre pudding basin with bread, cutting bread to fit. Do not leave gaps.
2. Heat apple juice and sugar and stir for a minute or two until sugar dissolves. Add berries and squash slightly until some juice comes from a few berries.
3. Pour berries into bread-lined basin, reserving a tablespoon or two of the juice. Top with more crustless bread and pour reserved juice over bread. Cover with plastic wrap or foil and place a heavy can or other weight on top. Leave in refrigerator for at least 12 hours. Unmould to serve with low fat ice cream or custard.
Serves 6.
Source: Healthy Cooking by Rosemary Stanton
_______________________________________________________________
Festive Salad
2 cups packed baby spinach leaves, washed and dried
1 punnet strawberries, hulled, washed and halved
60 grams reduced fat feta cheese
Dressing
1-tablespoon balsamic vinegar
2 teaspoons olive oil
Toss spinach and strawberries together and crumble feta on top. Drizzle with combined oil and vinegar.
Serves 4.
Source: Sarah Jones
_______________________________________________________________
Never Fail Berry Fool
3 egg whites
¼ cup caster sugar
2 cups low fat pouring custard
2 cups mixed berries of choice (or mangoes, bananas or passionfruit)
Toasted slivered almonds to serve
In a clean, dry bowl, beat the egg whites with an electric beater until soft peaks form. Take care not to over-beat or they will collapse and can’t be used.
Gradually add the sugar, beating constantly, until thick and glossy.
Gently fold in the custard and berries and spoon into serving glasses. Chill until required and serve topped with almonds.
Serves 4.
Source: Zest by Catherine Saxelby and Jennene Plummer
_______________________________________________________________
Strawberry, Watermelon and Lime Sorbet
250 grams strawberries
250 grams of watermelon
Juice and zest of 1 lime
½ cup sugar
1-cup water
1. Place all ingredients in a food processor and process until smooth.
2. Pour into a container and freeze for at least six hours.
3. Scrape into the food processor and process again until smooth. Press firmly down into a loaf tin lined with plastic wrap. Cover and re-freeze until firm then cut into slices. Serve with a selection of fresh summer fruit.
Serves 6.
Source: Sanitarium Nutrition Service
_______________________________________________________________
Homemade Baked Beans
Spray olive oil
200g flat pancetta, trimmed and chopped
1 brown onion, chopped
1 teaspoon mustard powder
2 teaspoons tomato paste
1 teaspoon Worcestershire sauce
1-tablespoon brown sugar
2 tablespoons maple syrup
½ cup chicken stock
2 x 440g tinned tomatoes
1 x 440g can butter beans, drained and rinsed
Toasted sourdough or rye bread to serve
Heat pan, add pancetta and cook for 5 minutes. Add onion and cook for 2 minutes until browned. Add the mustard powder, tomato paste and Worcestershire and cook for 2 minutes. Add the sugar, maple syrup, stock, and tomatoes and cook for 5-8 minutes or until slightly thickened. Add the beans and cook for a further 2-3 minutes or until heated through. Serve with the bread.
Serves 4.
Source: Donna Hay
_______________________________________________________________
Fruit Toast with Ricotta and Honey
4 whole pieces fresh seasonal fruit (eg. plums, strawberries, bananas)
4 slices fruit bread
320 grams reduced fat fresh ricotta cheese (can be bought from the deli section of the supermarket or Growers Markets)
2 tablespoons honey
1. Cut the toast into thick slices
2. Toast fruit bread and top with crumbled ricotta and fruit slices
3. Drizzle with honey and serve
Serves 4.
_______________________________________________________________
Porridge with Juicy Apricots
1 cup dried apricots
1 cup 100% apple juice
1 ½ cups quick cooking oats
2 cups reduced fat milk
1 tsp vanilla essence
2 tablespoons apple juice extra
Extra milk for serving
Cinnamon for sprinkling
1. Bring apricots and apple juice to the boil in a non-stick saucepan. Simmer 10 minutes until soft.
2. Bring oats, milk and vanilla essence to the boil over low heat, stirring continuously. Simmer 1-3 minutes until thickened. Stir in extra apple juice.
3. Serve porridge immediately, topped with poached apricots and syrup, pour over a little extra milk and sprinkle with cinnamon
Serves 4.
Source: Kids good health recipe book by Dairy Australia 2007
_______________________________________________________________
Beef sausages with tomato, basil and pasta
6 beef sausages (plain or flavoured)
500 g tortiglioni or spiral pasta
1 tbsp olive oil
1 medium onion, chopped
8 medium roma tomatoes, chopped
2 tsp sugar
½ cup basil leaves
½ cup freshly grated Parmesan
1. Barbecue, grill or pan-fry sausages. Put a large pot of water on to boil. Heat oil in a frypan, add onion, and cook until it is soft and golden.
2. Place pasta in boiling water to cook. Add the tomatoes and sugar to frypan. Cook until tomatoes are just softened. Remove frypan from heat. Slice cooked sausages. Take about half a cup of cooking water from the pasta pot, set it aside.
3. Drain pasta. Return pasta to pot, add sliced sausages, tomato mixture and a little of the reserved cooking water. Add basil leaves and toss to mix.
Sprinkle with Parmesan to serve.
Serves 4.
Source: www.themainmeal.com.au.
_______________________________________________________________
Wholegrain Cookies
4 Sanitarium Weet-Bix, crushed
2/3 cup rolled oats
¾ cup wholemeal plain flour
100g brown sugar
1/3-cup dark choc bits
2/3 cup dried apricots, diced
3 tablespoons margarine
2 tablespoons golden syrup
1-teaspoon bicarbonate soda
¼ cup boiling water
1. Mix together Weet-Bix, rolled oats, flour, sugar, choc bits and apricots until well combined.
2. Place margarine and golden syrup in a small saucepan and heat gently until melted.
3. Mix bicarbonate of soda and water together, then pour into margarine mixture.
4. Add to dry ingredients and stir to combine.
5. Place tablespoons of mixture onto baking trays lined with baking paper.
6. Bake at 160 °C for 15-20 minutes.
7. Cool on trays before serving.
Makes 22.
Source: Sanitarium Nutrition Service.
_______________________________________________________________
Chilli Chicken and Rice
Spray canola or olive oil
1 red onion, finely sliced
300 g chicken mince
2 teaspoons minced garlic
2 teaspoons minced ginger
1 red capsicum, finely chopped
1-tablespoon fish sauce
1 – 2 tablespoons sweet chilli sauce
2 tablespoons chopped fresh coriander
5 cups cooked long-grain white rice
Spray a non-stick wok or frying pan with oil and heat. Add the onion and cook for about 2 minutes or until just soft. Add the chicken mince, garlic and ginger and cook for about 5 minutes or until browned, breaking up lumps of mince with a wooden spoon. Add the capsicum and cook for 3 minutes more, stirring frequently. Add the fish sauce and sweet chilli sauce, to taste. Stir in the coriander. Serve with rice.
Serves 4.
Source: Survival for the Fittest
_______________________________________________________________
Noodle Omelette
Spray canola or olive oil
1 packet of cooked 2 minute noodles (with 1/2 flavour sachet)
1 tomato, chopped
1/4 zucchini, sliced
1/4 small onion, sliced
1 potato, cooked and sliced
1/4 cup reduced fat grated cheese
1/4 red capsicum
3 eggs, beaten with a little pepper
Spray a non-stick frypan with oil and place potato, tomato, onion and capsicum in layers on base. Place cooked noodles on top of the vegetables and then pour beaten egg over mixture. Top with grated cheese and cook on low to medium heat. To cook the top of omelette place under grill until brown.
Serves 2.
Source: Julie Meek
_______________________________________________________________
Sweet and Sour Chicken
100 g thin egg noodles (already cooked)
Spray canola or olive oil
400 g lean chicken, chopped
440 g can pineapple pieces
2 teaspoons minced ginger
2 teaspoons minced garlic
250 g button mushrooms
500 g frozen vegetable medley
1-tablespoon cornflour
1-tablespoon soy sauce
3 tablespoons tomato sauce
2 tablespoons vinegar
1-tablespoon brown sugar
Spray a non-stick wok or fry pan with oil and cook chicken in 2-3 batches over high heat for 2-3 minutes or until browned. Remove from the pan and set aside. Drain pineapple and reserve the juice. Add garlic and ginger to the pan and stir-fry for 30 seconds. Add the mushrooms and stir-fry for 3 minutes or until tender. Put cornflour into small bowl and gradually add 60 ml (1/4 cup reserved juice, stirring until smooth. Add pineapple, remaining juice, sauces, vinegar and sugar to the pan and bring to the boil. Add frozen vegetables. Stir in cornflour mixture and simmer for 2-3 minutes or until the sauce has thickened slightly. Return the chicken to the pan with the noodles and toss until heated through.
Serves 4.
Source: Survival for the Fittest
_______________________________________________________________
Spinach, Potato and Pesto Pizzas
2 large potatoes, peeled
4 individual pizza bases (I used Bazaar)
2 tablespoons pesto
100 g cherry tomatoes
4 baby bocconcini cheese, sliced
50 g baby spinach leaves
Preheat oven to 210?C. Boil or microwave potatoes until just tender, drain and cut into thick slices. Place bases on a non-stick baking tray, spread with pesto and top with potato, tomato and cheese. Bake for 20 minutes or until bases are crisp and golden and cheese has melted. Top with spinach and serve immediately.
Serves 4.
Source: Survival from the Fittest
_______________________________________________________________
Mushroom Risotto
1-tablespoon olive oil
1 tablespoon softened butter
1 onion, peeled and chopped
200 g button mushrooms, sliced
1.5 cups cooked cubed pumpkin
2 ½ cups Arborio rice
3 cups chicken stock
¼ cup grated Parmesan
1 tablespoon chopped parsley
Place oil and butter into the inner cooking bowl and press Selector Lever down to ‘cook’ mode. Heat for 1 minute, stir in onion and mushrooms. Cook for 2 minutes, stirring constantly. Add rice and stock; replace lid and cook, until rice cooker switches to ‘On/Warm’ mode. Stir in cooked pumpkin. Gently fold through Parmesan cheese and parsley. Replace lid and stand for 10 minutes on ‘on/Warm’ mode before serving toss through the pasta. Serve immediately with salad.
Serves 4.
Source: Breville Rice Master Cookbook
_______________________________________________________________
Any Fruit Smoothie
250ml (1 cup) low fat milk
200g carton Greek yoghurt
¼ cup honey
Any two of the following fruit portions:
1 large ripe banana
½ cup strawberries
1 peeled large peach
1 peeled small mango
Put all the ingredients in the blender, blend until frothy and drink immediately.
Serves 2.
Source: Julie Meek
______________________________________________________________
Bean Curry
2 x 400g chickpeas, 4 bean mix or white beans
1 onion, chopped
1 clove garlic chopped
1 teaspoon fresh ginger, chopped finely
1 tablespoon turmeric
2 teaspoons ground cumin
2 teaspoons curry powder (or to taste)
2 tablespoons peanut butter
2 tablespoons tomato paste
1 tablespoon mango chutney
1 tablespoon olive oil
Cook onion and garlic in oil until soft and then add turmeric, cumin and ginger stirring for a few minutes. Add peanut butter, tomato paste and mango chutney, stirring for 2-3 minutes. Stir in drained beans and cook for 5 minutes. Serve with steamed rice.
Source: Julie Meek
