Recipes

Lime, Soy, Sweet Salmon with Greens & Quinoa

Serves 4

Ingredients

  • 4 150g salmon portions (approx. 1200g)
  • 2 tbs honey
  • 2 tbs dark soy
  • 2 limes, juiced
  • 1 cm grated ginger
  • 100g quinoa
  • 1 ¼  cups water
  • 250g sweet potato
  • 2 spring onions
  • 200g broccoli
  • 75g pine nuts
  • 1 tbs olive oil
  • Salt

 

Method

  1. Pre-heat oven to 180C.
  2. Chop sweet potato into 1cm cubes, lightly coat in olive oil and bake for 25-30 minutes until soft.
  3. In a pan, heat and mix lime juice, honey and soy into a glaze and paint the individual salmon fillets. Bake for 30-40 minutes until cooked through – cooking time will depend on fillet thickness. If the salmon has skin lay flat in a pan and fry to crisp for 1-2 minutes before putting in the oven.
  4. Add water and quinoa to a pan with a pinch of salt and simmer until cooked for approximately 15 minutes. (SEE TIP)
  5. Chop broccoli into small florets.
  6. Boil a pan of water and blanch broccoli for 2 min until just soft, remove from water and refresh in cold water. (SEE TIP)
  7. Finely slice spring onion.
  8. In a hot pan, dry cook pine nuts for 1 minute, stir continuously until lightly browned.
  9. Add quinoa, sweet potato cubes, broccoli, and pine nuts into a bowl. Mix through 2 tbs olive oil and a pinch of salt.
  10. Spoon quinoa mixture evenly into four dishes and top with a baked fillet.

 

TIP: Quinoa doesn’t need to be cooked from scratch, try the microwave brown rice and quinoa bowls or just the microwave quinoa. Broccoli can also be microwaved – in a bowl with a small amount of water for 90-120 seconds!

 

Adapted from SDA Australia. 2017

 

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Warm (or cold) Pear, Spinach & Blue Cheese Salad

This is a fantastic recipe for all seasons, I have served it at BBQ’s and dinners in summer and winter. This pear, spinach & blue cheese salad doesn’t need to be hot, instead use the pears cold and make a dressing with olive oil and vinegar. If you don’t like blue cheese replace with shaved parmesan!

Ingredients

  • 100g proscuitto (for vegan alternative replace with vegan bacon or proscuitto)
  • 200g baby spinach
  • 80g blue cheese (OR parmesan if you don’t like blue cheese)
  • 2 tbsp roughly chopped/ unchopped walnuts or pecans
  • 2 Packham or William Pears (cored and cut into wedges)
  • 50g butter (for vegan alternative replace with vegan butter)
  • 2 tbsp brown sugar
  • 1tbsp vanilla

 

Method

  1. Pre-heat oven to 180C and line a baking tray with baking paper.
  2. Lay prosciutto on paper and bake for 5 minutes until crisp and allow to cool.
  3. Caramelise pears by melting butter in a pan ona medium heat and cooking until tender and golden in colour.
  4. Add sugar and vanilla to pan and cook another 2-3 minutes.
  5. Place spinach on a platter and layer on pears, broken up prosciutto, walnuts and blue cheese.
  6. Drizzle over pan juices from the pears and a squeeze of lemon juice.

 

Serves 4

The “World’s Best Ever” Spaghetti Bolognaise! | I have refined it

This is a recipe I have been making for nearly 30 years, which was named by dear friend’s daughter. Over time I have refined it  a little and I think the key is the layering of flavour from the start! I hope you enjoy it! Everyone I have made it for certainly does.

 

Ingredients

  • 2 tsps olive oil
  • 1 finely chopped onion
  • 4 garlic cloves (finely chopped or minced)
  • 75 chopped smoked ham or 3 rashers of eye bacon
  • 500g lean mince
  • 1.5 tbsp Worcestershire sauce
  • Good sprinkle of Italian herbs
  • 140g tomato paste or pizza base sauce
  • Tinned tomatoes (I like it best with the Ardmona rich with basil and garlic )
  • 250ml of pasatta or pasta sauce
  • Tablespoons of balsamic vinegar
  • One beef stock cube (I like Massals)

 

Options for hidden veggies! 

  • Grated carrots
  • Celery
  • Zucchini
  • Mushrooms

 

Method

  1. Heat oil in a heavy based pot or frypan. Cook onions and garlic for a few minutes until they soften.
  2. Add chopped ham or bacon and fry for three minutes.
  3. Add mince and stir continuously until cooked and brown. Stir through 1 tbsp Worcestershire sauce and Italian herbs. Cook a further minute.
  4. Mix in tomato/pizza paste followed by tinned tomatoes and passata or Italian pasta sauce. Stir though balsamic vinegar.
  5. Mix stick cube in a cup of boiling water and add to sauce. Bring to boil.
  6. Salt and pepper to taste and add bad sneaky veggies!
  7. Reduce heat and cook at a low simmer for 20 -30 mins depending on how much time you have- feel free to add hot water to maintain consistency.
  8. Boil water and cook pasta –

 

TIP: Remember you can add the pasta water to the sauce as the starch in the water helps the sauce stick to the pasta!

 

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Fi’s Famous Oat Slice (Vegan/Vegetarian option)

Fi’s Famous Oat Slice slice can be served as a traditional slice or chopped in muesli bar size pieces for active kids and athletes. Portion size should be controlled (a tray should make about 40 pieces!) for those trying to lose weight or control intake!

Ingredients

  • 1 cup rolled oats
  • 1 cup pitted dates (chopped) (if you can get the red Chinese dates they are lovely!)
  • 1/2 cup raw sugar
  • 1-2 teaspoons cinnamon (as much as you like!)
  • 1/2 cup self-raising flour
  • 1/2 cup shredded coconut or olive oil spread
  • 125g butter (melted)
  • 1/3 cup of honey or maple syrup

 

Optional additions! (for those with higher energy requirements)

  • 1/2 cup dark choc chips
  • 1/2 cup slivered almonds or walnuts
  • 1/2 cup dried apricots
  • Swap dates for sultanas

 

Or anything else you like…. This recipe is one I have made up and tinkered with over about ten years. It is very robust and I make it about twice a week and it’s always a hit!

 

Method

  1. Grease and line a baking tray (about 23cm) preheat oven to 180C
  2. Add dry ingredients and mix, add dates and mix thoroughly.
  3. Make a well in the middle and add honey and melted butter and combine well.
  4. Spoon onto tray and use the back of a dessert spoon to press down.
  5. Bake at 180C fan forced for about 20-22 mins.
  6. Allow to cool before taking from tray and slicing into small pieces.

 

 

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Nonna’s Lemon Crunchie Slice by Food and Movement

Ingredients

  • 1 cup self raising flour
  • 5-6 weetbix crushed
  • 1 teaspoon vanilla essence
  •  ½ cup brown sugar
  • 3 tbsp shredded coconut
  • 125 g of melted butter or olive oil spread

 

Method:

  1. Grease and line a baking tray (about 23cm) preheat oven to 180C
  2. Add crushed weetbix, flour, brown sugar, coconut and vanilla to a bowl and combine.
  3. Make a well in the middle and add the melted spread or butter
  4. Spoon onto tray and use the back of a dessert spoon to press down.
  5. Bake at 180C fan forced for about 20-22 mins.
  6. Allow to cool before taking from tray.
  7. Add 1 cup of icing sugar to a bowl and stir in lemon juice slowly to achieve a reasonably sticky consistency. Top with shredded coconut.
  8. When icing has set slice into small pieces. (should make about 40-45 pieces!)

 

 

TIP: For extra zing lemon rind can be grated into the mixture before baking (but unfortunately it doesn’t count as a serve of fruit for the day!!)

Perfectly Packaged Protein Balls! (makes about 10!)

 

Ingredients

  • ½ cup dried dates or chopped dried fruit mixture
  • ½ cup quick oats
  • 5 tbsp peanut butter (try High protein Mayvers!) (or 3 tbsp olive oil if you are allergic to nuts
  • 1 tbls protein powder
  • 1-2 tbs cinnamon
  • 1 tbls honey or golden syrup
  • Handful of choc bits or cacoa nibs
  • ½ cup desiccated coconut/crushed nuts (for coating)

 

Method:

  1. Blitz the dates and the oats in a food processor
  2. Add the peanut butter, protein powder and honey –  continue to blitz the mixture
  3. Slowly add a small amount of water till the mixture becomes paste like
  4. Roll the mixture into small balls and roll the outer layer in the desiccated coconut/nuts
  5. Store in the fridge or freezer

 

 

Nutrition per ball

Protein: 8g
Carbs: 8g
Fat: 16g
Fibre: 10 g
kJ/Cal: 900/215

 

Adapted from SDA Australia. 2017