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Beetroot soup

beet-soupServes 4

Ingredients

  • 1 tablespoon of olive oil
  • 1 brown onion, chopped
  • 2 sticks of celery with leaves, chopped
  • 1 carrot, peeled and chopped
  • 4 beetroots, peeled and chopped
  • 2 potatoes, peeled and chopped
  • 2 cups water
  • 4 cups water + 2 chicken stock cubes
  • 1 bay leaf
  • Ground pepper
  • ¼ cup of fresh parsley
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Mushroom soup

mushroom-soupServes 4

Ingredients

  • 1 medium onion, search chopped
  • 500g mushrooms, chopped
  • 1 tbs wholemeal plain flour
  • 1 litre water
  • 1 reduced salt chicken stock cube
  • freshly ground black pepper to taste
  • 1/8 tsp ground nutmeg
  • 1 bay leaf
  • 1 tbs chopped fresh parsley
  • 4 slices of wholegrain bread, to serve
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Apple and mixed berry yoghurt slice

berrycakeThis delicious slice is so easy to make.

The perfect accompaniment to a cup of tea or coffee and great as a lunchbox treat!

Health benefits: source of calcium (yoghurt) and antioxidants (mixed berries).

Serves 10

Ingredients

  • 1 1/2 cups wholemeal self raising flour
  • 1/4 cup desiccated coconut
  • 1/4 cup raw sugar
  • 2 eggs
  • 1 1/4 cups reduced fat yoghurt (vanilla/berry flavoured)
  • 2 tablespoons canola oil
  • 2 granny smith apples chopped
  • 200 g mixed berries
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Pumpkin, chickpea and quinoa salad

Pumpkin-Chickpea-Quinoa-Salad

Serves: 6

Ingredients

  • 800 g butternut pumpkin, cut into 2cm cubes
  • 1 medium eggplant, cut into 3cm cubes
  • 2 red capsicums, cut into 3cm cubes
  • 4 tsp of ricebran oil
  • 1 red onion, sliced thickly
  • 2 garlic cloves, crushed
  • 2 tsp ground cumin
  • 1 tsp ground coriander
  • 400 g tin of chickpeas, rinsed and drained
  • 1 cup of fresh coriander leaves
  • 2 cups of baby spinach leaves
  • Juice of 1 lemon
  • ¾ cup of quinoa
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Apple, rhubarb and ginger crumble

crumbleServes: 6

Ingredients

  • 400g (about 3 small) Granny Smith apples, peeled, cored and cut into thin wedges
  • 1 small bunch (about 350g) rhubarb, ends trimmed, washed, cut into 4cm lengths
  • 1 teaspoon ginger, finely grated
  • 2 tablespoons caster sugar
  • 1 cinnamon stick

For the crumble

  • 2 tablespoons plain flour
  • 40g almond meal
  • 3 tablespoons reduced-fat margarine
  • 50g rolled oats
  • 40g natural almonds, roughly chopped
  • 3 tablespoons brown sugar
  • 1/2 teaspoon ground ginger
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Best scrambled eggs

best-scrambled-eggsRecipe (and tips) for the best scrambled eggs.

Serves: 1
Preparation time: 5 minutes
Cooking time: 5 minutes

Ingredients

  • 2 eggs
  • ¼ cup low fat milk
  • 2 slices wholegrain bread
  • ¼ avocado
  • 2 tsp parsley, chopped
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Popcorn – three different ways!

popcornThese three recipes are a nutritious and delicious snack.

Each recipe serves: 1

Barbeque seasoned popcorn

Ingredients

  • 2 cups of air popped popcorn
  • 2 tsp paprika
  • 1 tsp dried oregano
  • 1 tsp dried thyme

Method

  1. Mix paprika, oregano and thyme together and sprinkle on popcorn.

Nutrition information per serve

  • 500 kJ/ 120 cal
  • Carbohydrate 17 g
  • Fat 2 g
  • Saturated fat negligible
  • Fibre 6 g
  • Sodium 11 mg
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