*serves 2-3 people =400 calories per serve 1/2 cup uncooked quinoa 1x sweet potato, diced 1/2 red onion, diced 1x small zucchini, diced 1/2 red capsicum 1x corn 1xcan mexi beans 50g feta 1/2 avocado ground paprika ground cumin garlic chilli flakes salt & pepper to taste olive oil for pan 1. Peel and dice … Continue reading Quinoa & Summer Veg Burrito Bowl
=450 calories per serve 3 cups chopped veggies of your choice – I used pumpkin, tomatoes, spinach leaves, broccoli, eggplant and mushrooms ½ chopped onion 2 tablespoons minced garlic 1 tablespoon olive oil 1 cup low fat ricotta cheese 1 egg 1/2 cup pizza sauce 6 uncooked oven-ready whole grain lasagna noodles 1/2 cup mozzarella … Continue reading Vegetarian Slice
*serves 4-5 people approx. =300 calories per serve 2x zucchinis spinach leaves low fat smooth ricotta 500g turkey mince 1x onion pasta sauce garlic chilli flakes salt & pepper to taste grated parmesan (cheese of choice) olive oil for pan For this simple, delicious and super nutritious recipe and instructions, head over to mind over … Continue reading Zucchini Lasagne.
*serves 4 =approx. 380 calories per serve 2 cans chickpeas 1/2 cup fresh parsley, chopped 1 carrot, grated 1 onion, diced 6 garlic cloves, mashed 4 tbsp flour 1 tsp paprika salt and pepper to taste 3-4 tbsp olive oil SERVING SUGGESTION: Rocket leaves & balsamic dressing 1. Add chickpeas to food processor to make a … Continue reading Healthy Chickpea Falafel
*serves 6-8 =210 calories per serve 1 brown onion, chopped 2 garlic cloves, minced 2 medium sweet potatoes, diced 1 eggplant, diced 400g chickpeas, rinsed and drained 1.5 cup tomato passata 2 cups water parsley salt & pepper paprika to taste chilli power to taste 1. Heat oil in large pan and cook onion for … Continue reading Sweet Potato, Chickpea & Eggplant Hot Pot.
*cut into 8 slices =215 calories per slice 600g sweet potato, peeled & diced 1 red capsicum, sliced 1 zucchini, quartered 4 baby new potatoes olive oil 6 eggs (or eggs whites) 1 cup cream (or greek yoghurt) 1/2 cup grated cheddar cheese 2 tablespoons chopped basil cracked black pepper ROAST VEGETABLES: 1. Preheat the … Continue reading Roast Vegetable Frittata
*One mushroom per serve large field mushrooms, stem removed butter/ oil Feta, diced Olives, thinly sliced capsicum, thinly sliced tomatoes, diced breadcrumbs garlic parmesan (OPTIONAL) herbs of choice 1. Preheat oven to 180 degrees. 2. Remove the stem from large mushrooms & chop the stems to add to filling later 3. Brush mushrooms with butter in & … Continue reading Filled Field Mushrooms
*makes approx. 20 falafels (6 serves) =275 calories per serve 2 cups dry chickpeas 1 small onion, roughly chopped 1/4 cup chopped fresh parsley 3-5 cloves garlic 1 1/2 tbsp flour 1 3/4 tsp salt 2 tsp cumin 1 tsp ground coriander 1/4 tsp black pepper 1/4 tsp cayenne pepper Pinch of ground cardamom Oil for frying 1. Soak chickpeas over night until dry 2. Pour … Continue reading Falafel
*serves 4 4 zucchini olive oil fillings of choice: brown rice, spinach leaves, tomatoes, capsicum, onions, olives, capers garlic, minced onion powder parmesan or mozzarella breadcrumbs salt and pepper to taste Preheat oven to 375 degrees fahrenheit Slice zucchini in half lengthways Slice off the bottom to keep it stable if needed Using a teaspoon, scoop … Continue reading Zucchini Boats
*serves 8 FILLING: 800g pumpkin, diced 2 medium red onions, cut into wedges 2 tsp fresh thyme leaves 1 tbsp olive oil 80g feta, crumbled 70g bocconcini 2 tbsp fresh thyme PASTRY: 185g plain flour 1/4 tsp sea salt flakes 125g cold cream cheese, chopped 1 egg 1 tbsp cold water Preheat oven to 200C … Continue reading Pumpkin, Feta & Onion Tart.
*makes 4 patties 1/2 cup wholemeal couscous 1/2 cup boiling water 2.5 cups grated beetroot 1 small brown onion, grated 2 cloves garlic, crushed salt & pepper 1 tsp ground cumin 1 tsp ground coriander 1 egg 100g feta, crumbled 2 tbsp extra virgin olive oil 125g hummus 4 wholemeal seeded bread rolls, halved 1 … Continue reading Beetroot & Feta Burgers
*serves 8 =264 calories per serve (18g F | 11g P | 16g C) 350g grated zucchini 1/5 cup olive oil 2 large onions, diced 150g cheese, grated 150g self raising flour 5 eggs 120g red capsicum, diced 120g mushrooms, diced mixed herbs salt and pepper Preheat oven to 180C Pour all ingredients in a large … Continue reading Zucchini Slice.
*serves 3-4 =230 calories per serve (C38g |F4g | P11g) INGREDIENTS: 200g uncooked rice (better still a rice/quinoa blend) 1.5 cups chicken stock olive oil 50mL Bragg liquid aminos 150g onion, chopped 2 eggs 100g celery, chopped 100g carrots, chopped 100g mushrooms, sliced 100g broccoli, chopped 50g corn kernals 1 garlic clove, minced salt & … Continue reading Fitness Fried Rice.
*serves 6 = 170 calories per serve (7.6g F | 10.6g P | 15.1g C) 1 red capsicum, diced 6 large eggs 100g spinach leaves half an onion 40g parmesan 25g feta, crumbled 400g sweet potato, diced & boiled or roasted garlic cloves, minced basil leaves, minced salt and pepper to taste Preheat oven to … Continue reading Sweet Vegetable Frittata
*serves 8 =170 calories per serve (C19g |F7g | P8g) INGREDIENTS: 1 Broccoli, cut 1 cup Cranberries, fresh 2 Beets, diced 1 red onion, diced 2.5 cups broth 1 cup Organic Quinoa 3/4 cup Wild Rice 3 tbsp Lemon Juice Fresh Parsley Paprika Thyme Salt & Pepper 1 tbsp Olive oil or avocado oil 50g Pumpkin … Continue reading Crock Pot Christmas Pilaf
*serves 4 =164 calories per serve (C22g |F5g | P9g) INGREDIENTS: 4 cups cauliflower 250mL unsweetened cashew milk 100g whole wheat breadcrumbs olive oil 2 tbsp flour 200g onion 10g minced garlic 2 tsp chives 1 tsp whole grain mustard 150g shredded mozzarella cheese 10g parmesan cheese salt and pepper COOKING INSTRUCTIONS: Prepare ingredients by … Continue reading Cheesy Cauliflower Gratin.
*serves 10 =10 calories per serve (C2.2g |F0g | P0.4g) INGREDIENTS: 3 tomatoes, diced 1 onion, diced 1 red bell pepper, diced 1 garlic clove, minced 1/4 cup minced fresh cilantro 1/2 fresh jalapeño, chopped with seeds 2 tbsp fresh lime juice cumin powder salt & pepper COOKING INSTRUCTIONS: Add all ingredients into a large … Continue reading Homemade Salsa