vegie frittata This recipe is a great way to get a tonne of yummy vegies in. Preheat over to 180 degrees and grease a 20cm square baking tin with oil. Combine onion,sweet potato and water in a large bowl, cover with cling film and microwave on high for 3 minutes. Add broccoli and microwave on high for a further 2 minutes. Layer baking tin with half the sweet potato and top with corn, broccoli, onion and remaining sweet potatoes. Whisk eggs and milk, pour over vegetables, top with cheese and bake for 30 minutes or until firm in the centre. Walla! Enjoy! 15 mins preparation +30 mins cooking 1 teaspoon vegetable oil 1 medium onion, sliced 500g sweet potato, peeled and thinly sliced 1/4 cup water 420g can sweet corn kernels 2 cups broccoli, cut into florets 60g grated reduced fat cheddar (or 30g grated Parmesan cheese) 6 eggs 1/2 cup low fat milk
Remember go for at least 2 optimal health. VEGETABLE & LENTIL Heat oil in large saucepan. Add onion and sauté until soft. 15 mins preparation + 25 mins cooking 5 serves of vegies per serve Add ginger, seeds and tumeric, cook until seeds begin to pop. Add tomatoes, water, stock cube and lentils. Bring to boil, then reduce heat and simmer for 15 minutes or until lentils are tender. Stir through vegetables and coconut milk and simmer for a further 10 minutes. Serve with brown rice. 1 tablespoon oil 1 large onion, chopped 1 teaspoon grated fresh ginger 2 teaspoons black mustard seeds 1 and 1 /2 teaspoons tumeric 400g can crushed tomatoes 3 cups water 10g vegetable stock cube 1 and 1 /2 cups dried red lentils 3 cups mixed vegetables, chopped or frozen ¾ cup lite coconut milk
Remember go for at least 2 optimal health. WHOLE GRAIN COOKIES Mix together Weet-Bix, rolled oats, flour, sugar, choc bits and apricots until well combined. Place margarine and golden syrup in a small saucepan and heat gently until melted. Mix bicarbonate of soda and water together, and then pour into margarine mixture. Add to dry ingredients and stir to combine. Place tablespoons of mixture onto baking trays lined with baking paper. Bake at 160 degrees celsius for 15-20 minutes. Cool on trays before serving. 15 mins preparation + 15-20 mins cooking Serves 10 Good source of fibre 4 Sanitarium Weet-Bix Crushed 2/3 cup rolled oats ¾ cup wholemeal plain flour 100g Brown sugar 2/3 cup dried apricots 1/3 cup dark choc bits 3 tablespoons reduced fat margarine 2 tablespoons golden syrup 1 teaspoon bicarbonate soda ¼ cup boiling water
Remember go for at least 2 optimal health. AVOCADO DIP 1. Place avocado, tofu, sour cream, lemon juice and chilli sauce in a blender. Blend until smooth. 2. Add tomatoes, onion and garlic, pulse until combined but not pureed. 3. Serve with Fresh Vegies YUM! 10 mins preparation Serves 6 1 serves of vegies per serve 2 avocadoes 150 silken tofu ½ cup light sour cream 1 lemon, juice only 1tspn sweet chilli sauce 2 tomatoes, diced 1 red onion 1 clove garlic, crushed
BEEF, BROCCOLI AND SNOW PEA STIR-FRY Prepare noodles following packet directions. Heat oil in pan, stir-fry beef into two batches, set aside and keep warm. Add onion, garlic and ginger, cooking until onion is translucent. Add broccoli, snow peas and water cooking until vegetables soften. Return beef to pan. In a small bowl combine water, cornflour and sauces. Stir through beef and vegetables and allow to bubble and thicken. Serve with noodles. 15 mins preparation +10 mins cooking 5 serves of vegies per serve 500g cooked Hokkien egg noodles 2 teaspoons oil 400g rump steak, sliced 1 medium brown onion diced 2 cloves garlic, crushed 1 teaspoon ginger, peeled & grated 1/2 head broccoli, cut into florets 100g snow peas, ends and strings removed 2 tablespoons water 1 tablespoon oyster sauce 1 teaspoon cornflour 1/2 tablespoon reduced salt soy sauce 1 teaspoon chilli sauce
APPLE & BANANA HOTCAKES In a large bowl beat eggs, margarine and milk. In a separate bowl mix flour and sugared and gradually stir into wet mixture until smooth. Fold in apple. Heat oil in a non-stick pan over medium heat. Add 2-3 tablespoons of mixture, flip when bubbles appear in the centre of the hotcake and cook until golden brown. Serve with banana and drizzled honey/maple syrup. 10 mins preparation +20 mins cooking Makes 10 5 serves of fruit per serve 2 eggs 2 teaspoons, margarine, melted 2.5 cups low fat milk 2 cups self-raising flour 2 tablespoons sugar 3 medium apples, peeled, cored and grated 1 teaspoon vegetable oil 2 ripe bananas, sliced 1 tablespoon honey
mircowave risotto Combine onion and oil in a microwave safe container. Microwave on HIGH (100%) for 3 minutes. Add rice, wine and stock and microwave, coved for 12 minutes on High. Stir well then add corn, peas and chicken. Cover and microwave on high for 8 minutes. Allow to stand for 2 minutes. Stir and sprinkle with cheese. 10 mins preparation +25 mins cooking 7 serves of vegies per serve 1 brown onion, chopped 2 teaspoons olive oil 1 cup Arborio rice 1/2 cup white wine (optional) 2.5 cups chicken or vegetable stock 1 cup sweet corn kernels, fresh or canned 1 cup frozen peas 1 cup cooked chicken, diced 1 tablespoon grated Parmesan cheese