Healthy Christmas Entree: Prawns & Asparagus with Basil Aioli

Barbecued prawns are a healthy favourite for an Aussie Chrissy lunch, and taste great when topped with a zesty creamy dressing.

Serves: 10

Time to prep: 20 minutes

Time to cook: 10 minutes

Equipment

• You'll need to soak 40 bamboo skewers in water for 15 minutes.

Ingredients

• 1.5kg (about 40) medium green prawns, peeled leaving tails intact, deveined
• 5 bunches asparagus, woody ends trimmed
• 2 lemons, rind finely grated, juiced
• 1 tablespoon olive oil
• Olive oil spray
• Small basil leaves, to serve

Basil aioli

• 170g (2/3 cup) 97 per cent fat-free mayonnaise
• 2 teaspoons fresh lemon juice
• 2 garlic cloves, crushed
• 2 tablespoons chopped fresh basil

Method

• Place the prawns and asparagus in separate shallow glass or ceramic dishes. Whisk together the lemon rind, lemon juice and oil in a jug. Season with pepper. Divide among the dishes. Toss to coat. Cover and place in the fridge for 1-4 hours to marinate.
• Meanwhile, to make the basil aioli, combine the mayonnaise, lemon juice, garlic and basil in a bowl. Season with pepper. For a thinner consistency, if desired, gradually add 1-2 tablespoons cold water, whisking until smooth and well combined.
• Drain the prawns. Thread, tail-end first, onto the skewers.
• Drain the asparagus. Preheat a chargrill or barbecue grill on high. Spray the prawns and asparagus with olive oil spray to lightly grease. Cook the prawns and asparagus on grill, turning once, for 5-6 minutes or until the prawns change colour and the asparagus is bright green and tender crisp.
• Divide the asparagus and prawn skewers among serving plates. Season with pepper. Drizzle over the basil aioli and top with the basil leaves to serve.

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Healthy Christmas Berry Trifle

Sorted out your Christmas dessert yet? You can't go past this healthy take on the traditional trifle!

Serves: 10

Time to prep: 20 minutes

Time to cook: 5 minutes

Ingredients

• 200g (about 16) savoiardi (sponge finger biscuits)
• 2 x 9g pkts Aeroplane JellyLite raspberry-flavoured low-joule jelly crystals
• 1 teaspoon rosewater essence
• 80g unsalted pistachio kernels
• 4 x 150g ctns Fruche Vanilla Creme 99 per cent fat-free fromage frais
• 500g fresh or thawed frozen mixed summer fruit (such as strawberries, raspberries, blueberries or cherries)
• 2 teaspoons icing sugar mixture

Method

• Break the biscuits into large pieces. Arrange over the base of a 2L (8-cup) capacity serving dish.
• Prepare the jelly following packet directions. Stir in the rosewater essence. Carefully pour the jelly mixture over the biscuits. Cover with plastic wrap and place in the fridge for 4 hours or until the jelly is set.
• Meanwhile, place the pistachios in a frying pan over medium heat. Cook, stirring, for 3-5 minutes or until lightly toasted. Set aside to cool slightly. Coarsely chop.
• Spoon the fromage frais over the jelly. Top with the mixed summer fruit.
• Sprinkle with pistachios and dust with icing sugar to serve.

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Mint & Piri Piri Chicken Skewers

This easy and tasty recipe is perfect to whip-up on those hot Summer days!

Serves: 4

Time to prep: 15 minutes

Time to cook: 10 minutes

Ingredients

• 1/3 cup coarsely chopped fresh mint
• 3 teaspoons piri piri seasoning
• 2 garlic cloves, crushed
• 12 (about 500g) chicken tenderloins
• Olive oil, to grease
• Low-fat natural yoghurt, to serve

Method

• Combine the mint, piri piri seasoning and garlic in a large bowl. Add the chicken and toss until well coated.
• Thread the chicken onto the skewers. Heat a large non-stick frying pan over medium-high heat. Brush the pan with oil to lightly grease. Add half the chicken skewers and cook for 3-4 minutes each side or until golden brown and cooked through. Transfer chicken skewers to a heatproof plate and cover with foil to keep warm. Repeat with the remaining chicken skewers.
• Arrange the mint & piri piri chicken skewers on a large serving platter. Serve immediately with yoghurt and the carrot & radish salad.

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Barbecued Salmon with Fennel, Orange & Chickpeas

Serve barbecued salmon with rocket, fennel and chickpeas - everyone will be asking for more!

Serves: 4

Time to prep: 15 minutes

Time to cook: 2 minutes

Ingredients

• 2 oranges, peeled
• 1 fennel bulb, trimmed, very thinly sliced
• 1 x 400g can Edgell Salt-Reduced Chickpeas, rinsed, drained
• 1/2 red onion, thinly sliced
• 1/3 cup fresh continental parsley leaves
• 2 tablespoons chopped fresh dill
• 1 large (about 375g) skinless salmon fillet, pin boned
• Olive oil spray
• 50g baby rocket leaves
• Lemon wedges, to serve

Method

• Holding 1 orange over a large bowl to catch any juice, use a sharp knife to cut along either side of the white membrane to remove the segments. Add to the bowl. Use your hands to squeeze the juice from the remaining flesh. Repeat with remaining orange.
• Add the fennel, chickpeas, onion, parsley and dill to the bowl. Season with pepper. Toss to combine.
• Preheat a barbecue flat plate or chargrill on high. Cut salmon lengthways into 8 slices. Spray lightly with olive oil spray and season with pepper. Cook on barbecue for 1 minute each side for medium or until cooked to your liking. Flake into bite-sized pieces. Add salmon and rocket to the orange mixture and toss to combine. Divide among serving dishes and serve with lemon wedges.

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Layered Springtime Salad Recipe

A fun way to serve a layered springtime salad for breakfast or brunch.

Serves: 4

Time to prep: 15 minutes

Time to cook: 8 minutes

Ingredients

• 1/2 cup (100g) quinoa, cooked to packet instructions
• 2 tbs olive oil
• 3 tomatoes, seeds removed, chopped
• 1 Lebanese cucumber, peeled, seeds removed, chopped
• 1 avocado, chopped
• 1 cup flat-leaf parsley leaves, chopped
• 1 tbs lemon juice
• 100g baby spinach, shredded
• 2 tbs dukkah
• 2 eggs, soft-boiled, peeled, halved

Dressing

• 1/4 cup (60ml) olive oil
• 100ml orange juice
• 2 tsp Dijon mustard

Method

• For dressing, whisk ingredients together. Season and set aside. Combine the quinoa with oil, then season. In a second bowl, combine the tomato and cucumber, then in a third bowl, toss the avocado with the parsley and lemon juice, then season.
• To serve, divide spinach among four 300ml jars. Top with a layer of quinoa, then tomato mixture and avocado mixture. Sprinkle with dressing and dukkah, then top each jar with half an egg.

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Low-fat Sesame Chicken with Lime and Pepper Wedges

This healthy recipe is a new-age version of nuggets and chips without having to worry about fat or kilojoules.

Serves: 4

Time to prep: 20 minutes

Time to cook: 55 minutes

Ingredients

• 2 large (1kg) sweet potatoes, scrubbed, cut into wedges
• Canola oil cooking spray
• 1 teaspoon finely grated lime rind
• 1/3 cup sesame seeds
• 500g chicken tenderloins
• 1 tablespoon rice bran oil
• 1/4 cup reduced-salt soy sauce
• 2 tablespoons lime juice
• 1/4 teaspoon wasabi paste
• 100g baby salad leaves

Method

• Preheat oven to 200°C/180°C fan-forced. Lightly grease a large baking tray. Place sweet potato on prepared tray. Season with salt and pepper. Spray with oil. Bake for 40 minutes or until golden and crisp. Remove from oven. Sprinkle evenly with lime rind.
• Place sesame seeds on a large plate. Season chicken with salt and pepper. Coat chicken evenly in sesame seeds.
• Heat oil in a large non-stick frying pan over medium heat. Cook chicken, in two batches, for 3 to 4 minutes each side or until golden and cooked through. Transfer to a plate lined with paper towel.
• Whisk soy sauce, lime juice and wasabi together in a small bowl. Place salad leaves in a large bowl. Drizzle over dressing. Toss to combine. Serve chicken with sweet potato wedges and salad leaves.

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Barbecue Chicken With Carrot-Zucchini Slaw

For a balanced and tasty family meal, try this barbecue chicken and carrot-zucchini slaw recipe.

Serves: 4

Time to prep: 10 minutes

Time to cook: 30 minutes

Ingredients

• 2 teaspoons olive oil, plus 1 tablespoon extra
• 1/4 small-medium brown onion, finely chopped
• 1 clove garlic, finely chopped
• 1/2 cup Cornwall's cider vinegar
• 1/2 cup Coles Brand tomato sauce squeezy
• 1/3 cup water
• 2 tablespoon Coles Brand brown sugar
• 1 1/2 teaspoons Coles Brand worcestershire sauce
• 1 1/2 teaspoons Coles Brand dijon mustard
• 1/4 teaspoon sea salt
• 1/8 teaspoon freshly ground black pepper
• Pinch of Coles Brand cayenne pepper
• 400g (about 2 small-medium) chicken breast fillets, each sliced through the centre lengthways into 2

Carrot-Zucchini Slaw

• 1/4 cup Coles Brand whole egg mayonnaise
• 3 teaspoons Cornwall’s cider vinegar

• 1 medium (180g) zucchini, cut into thin matchstick-size strips
• 2 medium carrots (200g total), cut into thin matchstick-size strips
• 1/2 medium red onion, very thinly sliced
• 1/4 bunch fresh coriander, leaves and stems separated, leaves coarsely chopped

Method

• In a small heavy saucepan, heat 2 teaspoons of the oil over medium heat. Add the onion and cook, stirring often, for 4 mins, or until tender. Stir in the garlic and cook for 1 min or until garlic is tender.
• Stir in the vinegar, tomato sauce, water, sugar, Worcestershire sauce, mustard, salt, black pepper and cayenne. Bring to a simmer over high heat. Reduce heat to medium-low and simmer uncovered, stirring often, for 15 mins or until the sauce reduces and thickens slightly. Remove from heat. Reserve 1/4 cup sauce for basting. (See Note.)
• Heat the barbecue on medium-high. Coat chicken with remaining tablespoon oil and season with salt and pepper. Place chicken on the grill, close the hood for hooded barbecues, and cook chicken, basting occasionally with reserved 1/4 cup barbecue sauce, for 2-3 mins each side or until cooked through and slightly charred on the outside but still juicy.
• Meanwhile, in a small bowl, whisk the mayonnaise and vinegar to blend. Season.
• Using your hands, gently toss the zucchini, carrots, onion and coriander leaves and stems in a large bowl to combine. Toss the slaw with enough dressing to coat. Season to taste with salt and pepper.
• Transfer the chicken and slaw to plates. Serve with remaining barbecue sauce.

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The breakfast bowl you'll want to eat every morning!

Coconut, Fig + Cinnamon Toasted Muesli (with coconut, rhubarb and strawberry compote).

They don’t call breakfast the most important meal of the day for no reason, do they? So to start your day the right way, give your body the nourishment it deserves. This ridiculously yummy breakfast bowl (compliments of H2Coco) is a cinch to make and will ensure you’re prepped and ready for the week ahead — no more excuses!

Ingredients
Coconut and Cinnamon Toasted Muesli

• 200g coconut oil like H2coco Organic Virgin Coconut Oil
• 150g honey
• 1tsp ground cinnamon
• 750g rolled oats
• 75g toasted pepitas
• 75g toasted sunflower seeds
• 50g goji berries
• 150g toasted shredded coconut
• 300g dried figs, finely sliced
• 2tsp ground cinnamon

Coconut, Rhubarb and Strawberry Compote

• 200g rhubarb, roughly chopped
• 100g frozen strawberries
• 2tbs coconut oil
• 30ml water
• 2 orange peel strips
• 1 cinnamon stick 
• 1⁄2 vanilla bean

Method

• Pre-heat your oven to 160’C.
• For the muesli, place the coconut oil, honey and 1 teaspoon of cinnamon into a saucepan and over a medium to low heat. Heat the mixture and stir with a whisk for 3 minutes, until all the ingredients are combined.
• Divide the oats into two oven trays lined with baking paper and pour over the coconut mixture. Stir through the mix so the each oat is covered in the oil. 
• Place the trays into the oven and roast the oats for 40 minutes, stirring the oats every 10 minutes.
• Once the oats are golden brown, take them out of the oven and leave them to cool, making sure you continue stirring the oats every 5 minutes to prevent the oats from sticking together. 
• Once the oats have cooled completely add the rest of the dry ingredients and give the muesli a good stir.
• While the oats are toasting, prepare the compote by adding all the ingredients together in a small saucepan. Place the saucepan on the stove over a medium to low heat and cook the mixture down for 10 minutes, or until it has reduced to your desired consistency. Leave the mixture to cool before serving.
• Serve the muesli with yoghurt, the compote and fresh fruit.

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Healthy Dessert: Lorna Jane's Peaches & Cream Slice

A delicious dessert with a clever, healthy twist!

Serves: 12

Time to prep & cook: 60 minutes

You will need: A square baking tin (27cmx27cm), however you can use any shape that suits.

Ingredients

Base

• 40g almonds
• 80g almond meal
• 350g dates
• 1 tbs coconut oil
• 1/2 cup desiccated coconut

Peach Layer

• 100g cashews (soaked overnight)
• 300g desiccated coconut
• ½ cup water
• 2tbs coconut oil
• 200g preserved peaches **
• 2 tbs honey
• 1 vanilla bean pod (alternatively, you can use 1tsp vanilla bean paste)
• 1 tbs agar agar

Garnish

• 20g macadamia
• 20g almonds
• 20g shaved coconut
• 20g pumpkin seeds
• 1 tsp cinnamon
• 2 tbs honey

* Unrefined Granola was used in this recipe

Method

Base

• Line cake tin with baking paper.
• Blend all ingredients for base in food processor until desired texture is reached. Or until you can press mixture together, and it stays.
• Press into base of cake tin ensuring layer is even and flat and place in freezer.

Garnish

• Mix all ingredients together in bowl and toast in the oven until light brown.
• Leave aside to cool.

Peach layer

• Add cashews, coconut, water, coconut oil, vanilla and honey to a food processor and blend until smooth. Add half the peaches and blend until all combined. Add small amounts of water at a time if the mixture is still too dry.
• Tear the remaining peaches up and scatter them over the set base.
• In a saucepan, heat water and agar until dissolved. Slowly pour agar into remaining ingredients with the food processor running.
• Pour the mixture over the base and peach pieces and smooth down.
• Sprinkle garnish over the top and lightly press into the slice (this is to keep the nuts from falling off the top).
• Place in freezer until set, then cut and enjoy!

*You can use store bought preserved peaches (try looking for products with little additives), or you can make your own by removing them from the seed, cutting them in wedges and cooking them in the oven for roughly 15mins (at 180 degrees) or until soft and sweet.

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Indian Pizza with Curried Cauliflower & Green Chilli

Enjoy this Indian 'pizza', that utilises naan bread as its base.

Serves: 4

Time to prep: 10 minutes

Time to cook: 40 minutes

Ingredients

• 2 teaspoons mild curry powder
• 1 teaspoon ground turmeric
• 2 tablespoons olive oil or mustard seed oil
• 1 small cauliflower, cut into florets
• 4 naan breads
• 1/3 cup (80ml) tomato passata
• 2 x 250g mozzarella balls, drained, sliced
• 1/2 red onion, thinly sliced
• 1 long green chilli, thinly sliced
• Mint leaves, to serve

Method

• Preheat oven to 200C. Line two baking trays with baking paper. Combine curry powder, turmeric, 1 tbs oil and 1 tsp salt in a bowl. Add cauliflower and toss to coat. Place on trays and bake for 25 minutes or until golden and lightly charred.
• Spread each naan with 1 tbs passata and top with mozzarella, cauliflower, onion and chilli, then drizzle with remaining 1 tbs oil. Bake for 15 minutes or until bread is crisp and mozzarella has melted. Sprinkle with mint leaves to serve.

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Chicken, Cashew & Mint Rice Paper Rolls

Try these sumptuous rice paper rolls. Light enough as a summertime starter or a main dish for dinner. No cooking required.

Ingredients

• 50g dried rice vermicelli noodles
• 1 1/2 cups cooked chicken, shredded
• 1 carrot, grated
• 1/3 cup chopped fresh mint leaves
• 2 tablespoons fresh coriander leaves, chopped
• 1/4 cup dry-roasted cashews, chopped
• 3cm piece fresh ginger, peeled, finely grated
• 1 garlic clove, crushed
• 2 tablespoons lime juice
• 1 teaspoon brown sugar
• 16 (22cm round) rice paper rounds
• 32 fresh mint leaves, extra

Dipping sauce

• 1/2 cup hoisin sauce
• 1 teaspoon Chinese five spice
• 1 green onion, thinly sliced
• 2 teaspoons fresh coriander leaves, finely chopped

Method

• Place noodles in a heatproof bowl. Cover with boiling water. Set aside for 5 minutes or until softened. Drain. Rinse under cold water. Drain. Using scissors, cut noodles into shorter lengths.
• Place noodles, chicken, carrot, chopped mint, coriander and cashews in a bowl. Toss to combine. In a separate bowl, combine ginger, garlic, lime juice and sugar. Stir until sugar has dissolved. Pour dressing over chicken mixture. Toss to combine.
• Place a damp tea towel on a baking tray. Fill a shallow dish with warm water. One by one, dip rice paper rounds in water. Place on a tea towel to absorb excess water. Place 2 mint leaves along 1 edge of each round. Top with 2 tablespoons chicken mixture. Roll up, folding in edges, to enclose filling. Place on damp tea towel on tray. Cover with another damp tea towel.
• Make Dipping sauce: Combine hoisin, five spice and 2 tablespoons cold water in a bowl. Stir in onion and coriander. Serve rice paper rolls with dipping sauce.

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High Fibre Beef Dhal

This recipe for beef dhal is a great way to incorporate extra fibre into your diet.

Serves: 4

Time to prep: 10 minutes

Time to cook: 40 minutes

Ingredients

• 1/4 cup yellow split peas
• 1/4 cup red lentils
• 2 teaspoons rice bran oil
• 1 small brown onion, finely chopped
• 1 small red capsicum, finely chopped
• 2 tablespoons balti curry paste
• 4 cups Bolognese sauce (see related recipe)
• 1 tablespoon lemon juice
• 1/2 cup chopped fresh coriander leaves
• Toasted Turkish bread, Greek-style yoghurt and fresh coriander leaves, to serve

Method

• Cook split peas in a medium saucepan of boiling water for 10 minutes. Add lentils. Boil for a further 15 minutes or until tender. Drain.
• Heat oil in a large saucepan over medium heat. Add onion and capsicum. Cook, stirring, for 3 minutes or until onion has softened. Add curry paste. Cook, stirring, for 1 minute or until fragrant.
• Add bolognese, lemon juice and drained peas and lentils. Cook, stirring occasionally, for 8 to 10 minutes or until heated through. Stir in coriander. Serve beef dhal with toasted Turkish bread, yoghurt and coriander.

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Balsamic Pork with Rocket & Butter Bean Salad

Canned beans and crumbled ricotta add soft, creamy textures to this super-healthy winner. Infuse lean pork with a fresh orange and ginger marinade, then pair it with a peppery salad.

Serves: 4

Time to prep: 10 minutes

Time to cook: 10 minutes

Ingredients

• 2 teaspoons finely grated fresh ginger
• 80ml (1/3 cup) fresh orange juice
• 2 1/2 tablespoons balsamic vinegar
• 4 (about 125g each) pork medallions
• Olive oil spray
• 1 bunch rocket, ends trimmed
• 6 small radishes, ends trimmed, thinly sliced
• 1 x 400g can butter beans, rinsed, drained
• 2 teaspoons olive oil
• 100g low-fat ricotta, crumbled

Method

• Combine the ginger, 60ml (1/4 cup) orange juice and 1 1/2 tablespoons of vinegar in a shallow glass or ceramic dish. Add the pork and turn to coat. Cover with plastic wrap and place in the fridge for 30 minutes to marinate.
• Heat a large non-stick frying pan or chargrill over high heat. Spray with olive oil spray. Add the pork and cook for 3 minutes each side for medium or until cooked to your liking. Transfer to a plate. Cover with foil. Set aside for 5 minutes to rest. Thickly slice across the grain.
• Meanwhile, combine the rocket, radish and beans in a large bowl. Place the oil, remaining orange juice and vinegar in a small jug and whisk until well combined.
• Divide the rocket mixture and pork among serving plates. Sprinkle with the ricotta. Drizzle over the dressing to serve.

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Healthy Snack: Strawberry Balls Recipe

These super-easy raw balls are healthy, bite-sized and perfect for busting hunger - keep these on hand for kids or guests.

Makes: 19

Time to prep: 20 minutes

Ingredients

• 200g ripe strawberries, hulled
• 1 cup desiccated coconut
• 3/4 cup traditional oats
• 2 tablespoons white chia seeds
• 2 tablespoons coconut oil
• 2 teaspoons acai powder (optional)
• 2 1/2 tablespoons desiccated coconut, extra, to coat

Method

• Process strawberries until smooth. Add remaining ingredients and process until finely chopped and mixture comes together.
• Roll 1 level tablespoon into balls.
• Place extra coconut in a shallow plate. Roll balls in coconut to coat.

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Turkey & Cranberry Patties Recipe

With a sweet and savoury twist, these patties will be popular with kids and adults alike.

Makes: 8

Time to prep: 10 minutes

Time to cook: 5 minutes

Ingredients

• 500g turkey mince
• 1 small red onion, chopped
• 1/2 cup dried breadcrumbs
• 2 tablespoons cranberry sauce
• 1 tablespoon parsley, chopped
• 1 egg
• 1 clove garlic, crushed
• 2 tablespoons olive oil
• Plain flour
• Potatoes, char-grilled, to serve
• Green beans, steamed, to serve

Method

• In a bowl, mix mince, onion, breadcrumbs, cranberry sauce, parsley, egg, garlic and season to taste. Form into eight even-sized patties. Chill for 15 mins.
• Heat oil in a frying pan on medium. Dust patties in a little plain flour, shaking off excess. Fry for 4-5 mins each side until cooked through. Drain on paper towels. Serve with char-grilled potatoes and steamed green beans.

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Seared Tuna, Green Bean & Roasted Tomato Salad Recipe

This variation on the traditional nicoise salad is sure to be a hit with tuna lovers.

Serves: 4

Time to prep: 15 minutes

Time to cook: 20 minutes

Ingredients

• 1 x 250g punnet cherry tomatoes, halved
• 1 red onion, halved, cut into thin wedges
• Olive oil spray
• 400g chat (small coliban) potatoes, halved
• 250g green beans, topped
• 4 (about 150g each) tuna steaks
• 2 tablespoons fresh lemon juice
• 1 tablespoon wholegrain mustard
• 2 teaspoons olive oil
• Pinch of caster sugar
• 100g baby rocket leaves

Method

• Preheat oven to 200°C. Line a baking tray with non-stick baking paper. Place tomato and onion on the tray and spray with olive oil spray. Season with pepper. Roast for 10 minutes or until just tender.
• Meanwhile, place the potato in a steamer basket over a saucepan of simmering water. Cook, covered, for 10 minutes. Add the beans and cook, covered, for a further 2 minutes or until the beans are bright green and tender crisp and the potato is tender. Refresh under cold running water. Drain.
• Preheat a barbecue grill or chargrill on high. Spray both sides of the tuna with olive oil spray. Cook on grill for 1-2 minutes each side for medium or until cooked to your liking. Transfer to a plate. Set aside for 2-3 minutes to rest.
• Whisk together lemon juice, mustard, oil and sugar in a jug. Season with pepper. Place tomato mixture, potato mixture and rocket in a bowl and gently toss until just combined. Divide among serving plates. Drizzle over the dressing and top with tuna. Serve immediately.

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Food labels – what do they REALLY mean?

Confused about terms such as 'lite' and 'no added sugar'? Be wary of certain food labels and don't believe everything you read...

'Lite'

Not necessarily lower in fat or calories, 'lite' foods can be lighter in flavour, colour or taste. Some are higher in calories than the original!

Pretty pictures

A ripe mango or capsicum on the label doesn't mean it's healthy; it may only make up five per cent of the flavour.

'97% fat-free'

Look out for lollies, biscuits and chips bearing this badge. Fat is only one part of the macronutrient picture. They can still pack a punch in the fat, kilojoule, salt, sugar and colour stakes.

Natural Oils

Palm and coconut oil may come from natural sources but they are high in saturated fat, while vegetable oils are not healthy if they have been hydrogenated (turning them into a trans fatty acid, which clogs the arteries).

Multi-grain

This can indicate a white low-fibre food with a few grains sprinkled through. Look for wholemeal varieties instead.

'No added sugar'

Sweeteners come in many non-sugar forms, which all elevate insulin levels. Watch out for dextrose, fructose, glucose, maltodextrin and corn syrup (which has been linked to diabetes in studies). Sugar-free foods may also have more kilojoules because they contain more fat.

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Quinoa Milk Recipe (high protein)

Celeb chef Teresa Cutter shows us how to make quinoa milk. It's easier than you might think!

With the march of coconut and almonds into milk cartons, it’s not easy choosing a faux moo juice. While researchers at the Universitat Politècnica de València are experimenting with hazelnuts, walnuts and chestnuts, we’re topping up our microwaved lattes with celeb chef Teresa Cutter’s high-protein quinoa* milk. 

Ingredients*

Makes 1 litre (eight 125 ml serves)

• 250 g cooked quinoa
• 1 litre (4 cups water to blend)
• 2 fresh, pitted dates or stevia
• 1 tsp vanilla extract/paste

Method

• Combine the quinoa and half of the water into a good high speed blender.
• Blend at medium to high speed until creamy. This should take about 30 seconds to a minute.
• Add the rest of the water and blend again.
• Strain through a fine sieve and store the milk in the fridge for up to four days.

Per serve: kJ: 126 

Fat: 0.4g Carb: 5.3g Protein: 1g Sugars: 0.7g

*If you’re sensitive to gluten, play quinoa by ear as it may be cross-reactive.

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Chicken, Mushroom & Tarragon Pot Pies Recipe

This is a quirky take on the traditional shepherd’s pie!

Serves: 4

Time to prep: 15 minutes

Time to cook: 45 minutes

Ingredients

• 4 sebago potatoes, peeled, halved
• 20g butter, chopped
• 250ml PHILADELPHIA Original Cream For Cooking (cream alternative)
• 1 tablespoon olive oil
• 8 (about 800g) chicken thigh fillets, coarsely chopped
• 200g Swiss brown mushrooms, thinly sliced
• 1 leek, thinly sliced
• 1 garlic clove, crushed
• 1 tablespoon plain flour
• 1/2 cup (125ml) chicken stock
• 1 tablespoon Dijon mustard
• 1 tablespoon lemon juice
• 2 tablespoons coarsely chopped fresh tarragon
• 20g butter, extra, melted
• Steamed butter beans and snow peas, to serve

Method

• Place the potatoes in a large saucepan and cover with cold water. Place over high heat and bring to the boil. Cook for 20 minutes or until tender. Drain well. Return the potatoes to the pan with butter and half the PHILLY. Use a potato masher to mash until smooth. Taste and season with salt and pepper.
• Meanwhile, heat the oil in a large frying pan over high heat. Add one-quarter of the chicken and cook, turning occasionally, for 5 minutes or until brown all over. Transfer to a bowl. Repeat in 3 more batches with remaining chicken.
• Add the mushrooms to the pan and cook, stirring, for 5 minutes or until tender. Transfer to the bowl with chicken. Add the leek and garlic to the pan and cook, stirring, for 2-3 minutes or until leek softens. Sprinkle the flour over mixture and cook, stirring, for 1 minute. Return the chicken and mushroom mixture with the chicken stock, mustard, lemon juice, tarragon and remaining PHILLY. Bring to a simmer. Cook, stirring occasionally, for 10 minutes or until chicken is cooked through and sauce thickens slightly. Remove from heat. Taste and season with salt and pepper.
• Preheat a grill on high. Spoon the chicken mixture among four 1 1/2-cup (375ml) capacity ovenproof dishes. Spoon the mashed potato over the chicken. Lightly brush with melted butter. Cook under preheated grill for 5 minutes or until lightly golden. Serve immediately with steamed beans and snow peas, if desired.

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Baked Falafel with Roasted Eggplant Salad Recipe

Make your own spiced falafel balls and serve with roasted eggplant for a fabulous vegetarian meal idea.

Serves: 4

Time to prep: 30 minutes

Time to cook: 40 minutes

Ingredients

• 165g (3/4 cup) dried chickpeas
• 1 small brown onion, halved, finely chopped
• 2 garlic cloves, crushed
• 1/3 cup firmly packed fresh continental parsley leaves
• 1/3 cup firmly packed fresh coriander leaves
• 2 teaspoons finely grated lemon rind
• 1 teaspoon fresh lemon juice
• 1 teaspoon ground coriander
• 1 teaspoon ground cumin
• 1/2 teaspoon baking powder
• 1 large (about 350g) eggplant, ends trimmed, cut into 2.5cm pieces
• 3 ripe egg tomatoes, each tomato cut into 6 wedges
• Olive oil spray
• 1 bunch rocket, ends trimmed, washed, dried, leaves torn
• 1 small red onion, halved, thinly sliced
• 1/4 cup fresh mint leaves
• 1/4 teaspoon sumac
• 130g (1/2 cup) reduced-fat natural yoghurt
• Freshly ground black pepper

Method

• Place the chickpeas in a large bowl and cover with cold water. Set aside overnight to soak. Drain well.
• Preheat oven to 200°C. Place the chickpeas, brown onion, garlic, parsley, fresh coriander, lemon rind and juice, ground coriander, cumin and baking powder in the bowl of a food processor and process, scraping down the side of the bowl regularly, until smooth. Set aside for 30 minutes to develop flavours.
• Line 2 baking trays with non-stick baking paper. Place the eggplant and tomato on separate trays. Spray the eggplant and tomato lightly with olive oil spray. Bake in preheated oven for 25 minutes or until golden brown and tender. Remove from oven. Increase oven temperature to 220°C.
• Line a baking tray with non-stick baking paper. Divide chickpea mixture into 12 equal portions. Roll each portion into a ball and flatten slightly. Place on the prepared tray and lightly spray with olive oil spray. Bake in oven, turning halfway through cooking, for 15 minutes or until light golden brown.
• Place the rocket, red onion, mint, sumac, roasted eggplant and roasted tomato in a large bowl and gently toss to combine. Divide salad among shallow serving bowls. Top with the baked falafel and a dollop of yoghurt. Season with pepper and serve immediately.

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