Healthy and delicious recipe ideas

Why not try your had at some of these meal ideas at home.

Cauliflower and Broccoli Cheese Bake

Prep: 25 mins
Cook: 15 mins
Serves: 4

Ingredients
1/2 head cauliflower, cut into florets
1 head broccoli, cut into florets
1/3 cup water
2 tbs plain flour
2 cups low-fat milk
Pepper, to taste
1/2 cup reduced-fat cheese

Method

  1. Preheat the oven to 180°C.
  2. Place cauliflower, broccoli florets and water into a microwave safe and ovenproof dish.
  3. Microwave on HIGH (100%) for 5 minutes. Carefully drain off the water and set aside.
  4. Put flour into a tall microwave safe jug. Add 2 tablespoons of milk and whisk to a smooth
  5. paste with no lumps. Season with pepper. Add the remainder of the milk and stir.
  6. Microwave the milk mixture on HIGH (100%) for 1 minute. Stir. Heat again for 1 minute and stir. If needed, heat again for 30 seconds intervals and stir until thick and creamy.
  7. Add grated cheese and stir until melted through.
  8. Top cauliflower and broccoli with cheese sauce.
  9. Bake in oven for 15 minutes or serve immediately.

Source: LiveLighter®

Healthy Thai Fish Cakes with Crunchy Salad

Preparation: 25 minutes
Cook: 15 minutes
Serves:

Ingredients
400 grams firm white boneless fish fillet, roughly chopped
1 clove garlic, peeled and quartered
4 stems fresh coriander, roots discarded
1 tablespoon red curry paste
1 tablespoon lemon or lime juice
1 egg
150 grams green beans, trimmed, cut into 1cm rounds
1/2 small red capsicum, seeded and diced
Olive or canola oil spray, to serve
Lemon or lime wedges
1/2 small red capsicum, seeded and sliced into strips
1 continental or 2 large Lebanese cucumber, halved lengthways
2 cups bean sprouts
1 cup coriander stalks and leaves, chopped, extra
1/2 cup mint leaves, torn
1 red chilli, seeded and thinly sliced (optional)
1 tablespoon lemon or lime juice, extra
1 1/2 tablespoons sweet chilli sauce
1 teaspoonfish sauce

Method

  1. Place fish, garlic, coriander, curry paste, juice and egg into a blender or food processor. Process until the mixture is well combined and is a smooth paste consistency.
  2. Transfer to a large bowl with diced red capsicum and the green beans. Mix until well combined.
  3. With damp hands, using 2 tablespoons of mixture at a time, shape mixture into 12 balls. Flatten into 1cm thick patties.
  4. Spray a large non-stick frypan with oil and place over medium heat. Place 6 fish cakes evenly around the pan. Cook for 3-4 minutes then flip and brown on reverse side for a further 2-3 minutes until cooked through. Transfer to a plate and repeat with remaining mixture.
  5. Begin to prepare salad by adding remaining ½ red capsicum, thinly sliced, to a large bowl. Using a teaspoon, discard seeds from cucumber. Slice thinly on the diagonal and add to capsicum along with bean sprouts, extra coriander, mint and chilli.
  6. To make the dressing, combine extra juice, sweet chilli and fish sauce in a cup and pour over salad just before serving.
  7. Divide fish cakes and salad among serving plates.
  8. Serve with lemon or lime wedges, if desired.

Hint: Fish cakes can be steamed in the microwave rather than browned in a pan. Place fish cakes around the outer edge of a large microwave-safe plate lined with non-stick baking paper. Cook, uncovered, on medium (50 percent%) for 12-15 minutes or until firm and cooked through.

Source: LiveLighter®

Healthy Microwave Risotto 

Preparation: 10 minutes
Cook: 30 minutes
Serves: 6

Ingredients
1 onion, finely chopped
1 clove garlic, finely chopped
1 teaspoonolive oil
1 1/4 cups Arborio rice
3 teaspoons reduced-salt vegetable stock powder
3 cups boiling water
1/2 pumpkin, peeled and chopped into 2 centimetre cubes
1 cup baby spinach leaves
1 cup frozen peas
100 grams Parmesan cheese, grated
1/4 cup flaked almonds, optional
Pepper to taste 

Method

  1. Combine onion, garlic and oil in a large microwave safe bowl. Microwave on high for 2 minutes until soft.
  2. Add rice, stock powder and two thirds of the hot water. Cover with cling wrap and microwave on high for 5 minutes. Be careful removing cling wrap - steam will be very hot!
  3. Add pumpkin and remaining water, cover and microwave on high for 15 minutes.
  4. Add spinach and peas, gently stir through. Re-cover and microwave on high for 5 minutes.
  5. Remove from microwave, and taste. If it's not cooked yet, microwave for 2 minute bursts until cooked.
  6. Stir in cheese and pepper and sprinkle almonds on top.

Source: LiveLighter®

Healthy Creamy Tuna Pasta with Vegies

Preparation: 15 minutes
Cook: 15 minutes
Serves: 4

Ingredients
350 grams pasta shapes (spiral or bows)
Olive or canola oil spray
1 onion, finely chopped
2 cloves garlic, crushed
200 grams mushroom, sliced
1/2 zucchini, chopped
185 gram can tuna or salmon, drained
375 millilitres low-fat evaporated milk
2 teaspoon plain flour
1 cup frozen peas
1/2 cup reduced-fat cheese, grated
Pepper, to taste

Method

  1. Cook pasta in boiling water according to packet instructions. Drain and set aside when done.
  2. While the pasta is cooking, spray fry pan with oil and fry onions until soft.
  3. Add garlic and mushrooms and fry for a few minutes.
  4. Add zucchini and fish and cook until zucchini is just soft.
  5. Add evaporated milk and heat through.
  6. In a small bowl mix flour with a little water and mix to make a smooth paste.
  7. Add flour paste and peas to the vegetable and milk mixture and heat for a few minutes, stirring until sauce is thickened.
  8. Add cheese, cracked pepper and pasta and stir through.

Source: LiveLighter®

Healthy Corn Bread

Preparation: 10 minutes
Cook: 25 minutes
Serves: 12

Ingredients
Olive or canola oil spray
1/2 cup polenta
1/2 cup wholemeal self-raising flour
1 cup self-raising flour
2 tablespoons caster sugar
Pepper
1/2 cup low-fat natural yoghurt
3 eggs
420 gram can creamed corn
3/4 cup low-fat milk
2 spring onions (including green tops), thinly sliced
2 tablepsoons sundried tomato, drained and chopped
1/4 cup parsley, roughly chopped

Method

  1. Preheat oven to 200ºC (180ºC fan-forced).
  2. Spray a 12-cup capacity muffin pan with oil.
  3. Combine dry ingredients and mix well.
  4. Add the rest of the ingredients and mix gently until just combined.
  5. Pour into greased muffin tray.
  6. Bake 20-25 min or until a skewer poked into the centre of a muffin comes out clean.

Hint: This recipe works well in all different shapes and sizes. Try a mini-muffin pan, a loaf tin or a lamington tray but be aware that smaller muffins will cook quicker.

Source: LiveLighter®

Healthy Anytime Toasties

Preparation: 10 minutes
Cook: 15 minutes
Serves: 6

Ingredients
1 capsicum, thinly sliced
1 sweet potato, thinly sliced
1 cup baby spinach leaves
1 tomato, thinly sliced
1 cup low-fat cheese, grated
Spray olive or canola oil spray
1 to taste pepper
6 wholemeal or wholegrain wraps

Method

  1. Turn on sandwich press. Spray lightly with oil. Place capsicum and sweet potato on sandwich press, close lid and cook for 5 minutes or until soft.
  2. For each wrap, arrange sweet potato, capsicum, tomato, spinach, cheese and pepper.
  3. Fold each of the four sides to form an enclosed parcel.
  4. Cook toasties in the sandwich press folded side down with the lid closed for 5 min until lightly browned.

Source: LiveLighter®

Healthy Apple Porridge

Preparation: 5 minutes
Cook: 8 minutes
Serves: 4

Ingredients 
2 cups rolled oats
4 cups water
1 apple, cored and thinly sliced
low-fat milk, to serve

Method - Microwave

  1. Combine all ingredients in a microwave-safe bowl with high sides.
  2. Microwave on high for 8 minutes, stopping and stirring every 2 minutes.

Method - Stove top

  1. Combine all ingredients in a small saucepan over medium heat.
  2. Bring to a slow boil and then reduce the heat to low.
  3. Cook porridge, stirring occasionally for 10 minutes or until thick.

Source: LiveLighter®

Healthy Chickpea Curry

Preparation: 10 minutes
Cook: 20 minutes
Serves: 4

Ingredients
1 teaspoon canola oil
1 onion, chopped
3 cloves garlic, finely chopped
1 tablespoon ground cumin
1 tablespoon ground coriander
1 tablespoon curry powder
1 x 400 gram can no-added-salt chickpeas, drained and rinsed
1/2 zucchini, chopped
3 carrots, chopped
1 cup frozen green bean
400 gram can no-added-salt diced tomatoes
165 gram can reduced-fat coconut milk
4 cups steamed rice (from 2 cups uncooked rice)

Method

  1. Heat oil in a non-stick frypan or pot and fry onions, garlic and spices for 2 minutes.
  2. Add the rest of the ingredients and simmer with the lid off for 15-20 minutes.
  3. Serve with rice.

Source: LiveLighter®

Blueberry and Banana Break

Preparation: 15 minutes
Cook: 0 minutes
Serves: 8

Ingredients 
Olive or canola oil spray
4 ripe bananas, peeled
1/4 cup sugar
1/2 cup low-fat milk
2 eggs
1 cup self-raising flour
1 cup wholemeal self-raising flour
1 teaspoon ground cinnamon
1 cup frozen blueberries

Method

  1. Preheat the oven to 220ºC (200ºC fan forced). Spray a 20 x 10 centimetre loaf tin with oil; line base and sides with non-stick baking paper.
  2. Reserve one whole banana for presentation and mash remaining 3 bananas in a large bowl (1½ cups mashed).
  3. Add sugar, milk and eggs and mix with a fork until well combined.
  4. Sift flours and cinnamon on top of banana mixture, returning husks from the sieve to the bowl. Mix ingredients together until just combined, taking care not to over-mix, then gently fold through blueberries.
  5. Spoon mixture into prepared loaf tin and smooth the surface. Slice remaining banana thinly and overlap slices through the centre of the loaf.
  6. Bake for 35-40 minutes then cover with foil and bake for a further 20 minutes. Centre of loaf will remain moist but not wet when tested with a skewer. Allow to cool in tin for 5 minutes then turn onto a wire rack.
  7. Cut into 1 centimetre slices and toast before serving, if desired.

Source: LiveLighter®

Japanese Sesame Tuna Rice Bowl

Preparation: 15 minutes
Cook: 0 minutes
Serves: 8

Ingredients
For the dressing:
¼ cup hulled tahini paste
¼ cup water
1 teaspoon honey
3 teaspoon reduced-salt soy sauce
1 clove garlic, crushed
Pepper, to taste

For the salad:
425 grams tuna in spring water, drained and flaked
2 x 250 gram pouches microwavable brown rice
1 carrot, peeled into long ribbons
200 grams snow pea, sliced thinly lengthways
2 Lebanese cucumbers, sliced into thin rounds (cutting on the diagonal)
4 radishes, thinly sliced
1 avocado, stoned, peeled and sliced lengthways
1 tablespoon sesame seeds
2 spring onions (including green tops), sliced into thin rounds (cutting on the diagonal)
Pickled ginger, to taste, optional

Method

  1. To make dressing, combine tahini, water, honey, soy, garlic and pepper to taste.
  2. Mix half the dressing into the drained tuna.
  3. Microwave rice according to packet instructions then divide among serving bowls.
  4. Top each bowl with carrot, snowpeas, cucumber, radish, avocado and tuna placed neatly around the bowl in its own area.
  5. Drizzle over remaining dressing, sprinkle with sesame seeds and garnish with spring onions and pickled ginger (if using). Best served while rice is warm.

Source: LiveLighter®

Hummus Four Ways Recipe

Preparation: 15 minutes
Cook: 0 minutes
Serves: 8

Ingredients
½ clove garlic, peeled
1 x 400 gram can no-added-salt chickpeas
1 tablespoon hulled tahini paste
2 tablespoons olive oil
2 tablespoons lemon juice
1½ teaspoon ground cumin, optional
Pepper, to taste

Method - Classic hummus

  1. Mince or grate the garlic. If you are using a food processor with a small bowl you can use it to do the garlic too.
  2. Drain and rinse the chickpeas and add to the food processor with the other ingredients.
  3. Blitz the ingredients (except pepper and salt), adding a tablespoon of very cold water at a time to help it blend. Keep adding water and blitzing until it’s smooth and a texture you like.
  4. Taste, and season with pepper and salt if required.

Method - Roast pumpkin hummus
Add 1 cup (175 grams) roasted pumpkin and 2 cloves roasted garlic.

Method - Beetroot and mint hummus
Add 225 gram tin of beetroot, drained (or roasted beetroot) and fresh mint.

Method - Mediterranean
Add 2 tablespoons olives and 2 tablespoons sundried tomatoes.

Source: LiveLighter®

Smoothie Bowl Recipe

Preparation: 20 minutes
Cook: 30 minutes
Serves: 1

Ingredients
1/3 cup strawberries
1/2 cup blueberries
1/4 cup raspberries
3 heaped tablespoonps coconut yoghurt
Drizzle of honey

Method

  1. Load the strawberries, blueberries, raspberries, yoghurt and honey into the blender.
  2. Once smooth pour into bowl and top with sliced banana, coconut flakes, fruit free muesli.

Healthy Chargrilled Chicken and Vegie Stack with Salsa Verde Recipe

Preparation: 10 minutes
Cook: 20 minutes
Serves: 4

Ingredients
2 cloves garlic, peeled
½ cup parsley
½ cup basil leaves
1 tablespoon capers, drained
2 tablespoons lemon juice
1 tablespoon water
2 small skinless
Chicken breasts
Olive or canola oil spray
450 grams Japanese, Kent or butternut pumpkin, peeled and cut into 3 millimetre slices
1 eggplant, cut into 12 by 3 millimetre thick slices
2 red capsicum, seeded and quartered
1 zucchini, cut into 16 by 5 millimetre thick slices
32 basil leaves, extra

Method

  1. To make salsa Verde, place garlic, parsley, basil, capers, lemon juice and water into the bowl of a food processor. Process until smooth and set aside.
  2. Spray a barbecue, char-grill or griddle with oil and heat to high. Halve each chicken breast lengthways to form four thin breast steaks. Using a rolling pin, pound steaks between two sheets of plastic wrap to 5 millimetres thickness. Cut each in half again to form eight smaller steaks.
  3. Place chicken in a small dish with half the salsa Verde; stir to coat and set aside to marinate.
  4. Place vegetables on heated grill and cook in batches for two to three minutes each side until lightly charred and just tender. Transfer to a large plate and cover loosely with foil to keep warm; repeat with remaining vegetables.
  5. Respray grill and cook chicken for two to three minutes each side until cooked through.
  6. To assemble each stack on a serving plate, layer a slice of eggplant, four basil leaves, two zucchini slices, two pumpkin slices, one piece capsicum and top with chicken.
  7. Repeat layers again. Finish with an extra eggplant slice and top with a tablespoon of reserved salsa Verde.
  8. Serve immediately.

Source: LiveLighter®

Healthy Homestyle Baked Beans

Preparation: 5 minutes
Cook: 20 minutes
Serves: 4

Ingredients
Olive or canola oil spray
1 medium brown onion, peeled and diced
2 cloves garlic, crushed
1 tablespoon no-added-salt Tomato paste
1 teaspoon smoked paprika
400 gram can no-added-salt Diced tomatoes
1 tablespoon salt-reduced Tomato sauce
1 tablespoon Worcestershire sauce
420 gram can no-added-salt cannellini or butter beans, drained and rinsed
3 tablespoons parsley, finely chopped
4 slices wholegrain bread, toasted
Pepper, to taste

Method

  1. Spray oil in a medium saucepan and cook onion and garlic over medium heat until softened.
  2. Add the tomato paste and smoked paprika and stir through and cook for one minute.
  3. Add the can of tomatoes, including juice, tomato sauce and Worcestershire sauce. Mix well and bring to the boil.
  4. Reduce the heat and simmer uncovered for 10 minutes until slightly thickened.
  5. Add in the cannellini beans and stir until heated through.
  6. Remove from heat, mix in the parsley, pepper and serve on toast.

Source: LiveLighter®





Page last updated: Wednesday, 26 August 2020

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