recipes
Get ready for the nudge challenge. This recipe book has been designed so you can easily get points on the scoreboard, for you and your team. Cook your way through the nudge challenge book - breakfast, lunch and dinner. Start with nutrient packed smoothies,or try one of our delicious snacks, colourful salads and enjoy a sweet treat. All recipes are for 0 portions just right for the team. Be sure to include 8 glasses of water in your day and move more to get points on the board for exercise and steps! allergen key We have highlighted the following allergens present in the recipes. Please use the key on the bottom right hand corner of each recipe. tree nuts peanuts sesame fish soy milk cereals containing gluten eggs crustaceans
points Earning points is easy. Each recipe in the book has been graded and given points. Below is a reference guide to earn those points for you and your team. menu item breakfast egg and avocado brekky wrap mexican breakfast eggs banana berry chia pudding berry parfait cups smoothies chocolate dream smoothie strawberry peach smoothie pineapple crush smoothie black raspberry smoothie lunch sweet potato and spinach frittatas chicken and avocado mozzarella sandwich quinoa stuffed capsicums corn and zucchini fritters citrus and pumpkin salad super green bean and chicken salad points 2 veg wholegrain 2 veg wholegrain fruit fruit wholegrain fruit fruit fruit fruit 2 veg wholegrain 2 veg wholegrain 2 veg wholegrain 2 veg wholegrain 2 veg 2 veg menu item snacks chocolate avocado muffins 0 chocolate oat cookies 0 banana carrot super slice 0 dinner malay chicken curry peppered chicken with peas and white beans baked salmon with honey balsamic pesto lamb with grilled vegetables mexican sweet potato veggie boats vegetarian tikka masala with chickpeas dessert apple and rhubarb crumble 0 peanut and almond fudge bars 0 points 2 veg wholegrain 2 veg wholegrain 2 veg wholegrain 2 veg wholegrain 3 veg 3 veg
egg and avocado brekky wrap PREPARATION TIME: 0 MINUTES COOKING TIME: 5 MINUTES 0 eggs 500g tomatoes 200g cucumber 0 tortilla wraps 200g sliced low fat cheese 2 avocados ½ bunch coriander ½ tsp black pepper Vegetable oil spray. Dice the tomatoes and cucumber, and slice the avocado. 2. Roughly chop the coriander. 3. Add the tomato, cucumber and half the coriander to a bowl and mix to combine. 4. Beat eggs with pepper until smooth. 5. Spray the pan lightly with oil and place over medium heat. Add eggs and remaining coriander. 6. Cook until the eggs are nearly set, then tear in the cheese. 7. Heat the tortillas. 8. Divide the egg mixture between the tortillas and top with the avocado slices and serve with the salsa. WHOLEGRAIN 2 VEG
mexican breakfast eggs PREPARATION TIME: 5 MINUTES COOKING TIME: 25 MINUTES 400g tinned tomatoes 300g red capsicums 20g brown onions 20 eggs 0 wholemeal tortillas 200g shredded mozzarella cheese red chilli ml canola spray oil /4 tsp black pepper pinch tsp salt 0g garlic, chopped. Dice the onion and chilli s, and slice the red capsicums. 2. Heat a large frying pan over high heat and add spray the oil. 3. Add the onion, garlic, capsicum, chilli, salt and pepper. Stir and cook for 5 minutes to soften and caramelise the veg. 4. Add the tinned tomatoes and use a spoon to break them up. Bring to the boil, then turn down to a medium heat and cook for another 5 minutes so the sauce starts to reduce. 5. Then use a spoon to make small wells in the tomato stew, crack in the eggs so they poach in the thick tomato sauce. Cover and let the eggs cook for around 3 to 4 minutes. Meanwhile, warm your tortillas. 6. Take the lid off and check the eggs. Sprinkle the shredded mozarella over the top and serve 2 eggs with warmed tortilla and the tomato sauce. WHOLEGRAIN 2 VEG
banana berry chia pudding PREPARATION TIME: 0 MINUTES SETTING TIME: 30 MINUTES 2.5lt low fat milk kg banana 500g frozen mixed berries 75g desiccated coconut 400g chia seeds. Blend together the milk and bananas until smooth. 2. Add the mixture to a large bowl, and stir through the chia seeds. Stir the mixture every couple of minutes for about 0-5 minutes, or until the mixture is thick. 3. Once thickened, pour the mixture into serving cups, then top with the berries and coconut. 4. Refrigerate until ready to serve. FRUIT POINT
berry parfait cups PREPARATION TIME: 0 MINUTES kg low fat yoghurt 500g frozen mixed berries 500g green apples 300g natural muesli 00g pumpkin seeds 00g desiccated coconut 30g pure honey 50ml lemon juice extra muesli for garnishing. Dice the apples. Combine honey and lemon juice and pour over the diced apples. Stir to coat. 2. Allow the berries to defrost slightly. 3. Layer the apples, berries, yoghurt and muesli into serving cups, finishing with a layer of yoghurt and a sprinkling of muesli, then top with the pumpkin seeds and coconut. 4. Cover and refrigerate until required. WHOLEGRAIN FRUIT POINT
chocolate dream smoothie PREPARATION TIME: 7 MINUTES 2.5 litres low fat milk.5kg bananas, peeled 40g cocoa powder 8ml vanilla essence 4g ground cinnamon. Add all to a blender and blend until smooth. Serve immediately. 2. Do in batches as needed and repeat until all are used. FRUIT POINT
strawberry peach smoothie PREPARATION TIME: 7 MINUTES 2.5 litres low fat milk.2kg frozen or fresh strawberries 300g tinned peaches, drained, or fresh 0ml vanilla essence 8g ground cinnamon. Add all to a blender and blend until smooth. Serve immediately. 2. Do in batches as needed and repeat until all are used. FRUIT POINT
pineapple crush smoothie PREPARATION TIME: 7 MINUTES 2.5 litres low fat milk 750g bananas, peeled pineapple, peel and core removed 00ml lite coconut milk 50g desiccated coconut. Add all to a blender and blend until smooth. Serve immediately. 2. Do in batches as needed and repeat until all are used. FRUIT POINT
black raspberry smoothie PREPARATION TIME: 7 MINUTES 2.5 litres low fat milk 900g frozen raspberries 600g bananas, peeled 20g cocoa powder 5ml vanilla essence. Add all to a blender and blend until smooth. Serve immediately. 2. Do in batches as needed and repeat until all are used. FRUIT POINT
chocolate and avocado muffins PREPARATION TIME: 5 MINUTES COOKING TIME: 35 MINUTES 20g caster sugar 50g cocoa powder ¼ tsp salt 30g chocolate, dark buttons 250ml milk, low fat 50g yoghurt, lite or reduced fat avocado, ripe tsp vanilla essence 60ml canola oil 2 eggs 85g self raising flour canola oil, spray. Preheat oven to 50-65C. 2. Spray a muffin tin with cooking oil spray 3. Combine dry : flour, sugar, cocoa. 4. Mash together the ripe avocado flesh and yoghurt. 5. Beat the eggs, then add to the avocado/yoghurt mixture. 6. Add milk, oil and vanilla into avocado/yogurt mixture. Whisk together. 7. Combine the flour mixture and avocado mixture until just combined. 8. Stir through chocolate buttons. 9. Scoop into prepared muffin pan, filling about ¾ full. 0. Place in preheated oven and bake for about 35 mins, or until a skewer inserted into the center comes out clean and muffins spring back when lightly touched. Let cool slightly before removing from muffin tin.
chocolate oat cookies PREPARATION TIME: 20 MINUTES MAKES: 45 COOKIES COOKING TIME: 0-5 MINUTES 200g rolled oats 75g wholemeal flour 50g plain flour 7g cinnamon 3g bicarb soda 60g tahini 60g margarine, low salt 40g caster sugar 20g brown sugar 2 eggs 20ml vanilla 70g dark chocolate buttons. Line a baking tray with baking paper. 2. Whisk together oats, wholemeal flour, white flour, cinnamon, baking soda in a bowl. 3. Beat tahini and margarine in a large bowl with an electric mixer until blended to a paste. 4. Add caster and brown sugar, continue beating until well combined. 5. Beat in the eggs and vanilla. 6. Stir in the oat mixture until just moistened. 7. Stir in chocolate chips 8. Roll the dough into 45 balls, place on baking tray and flatten slightly into a round. 9. Bake the cookies at 70 C until brown, 0-5 minutes.
banana and carrot super slice PREPARATION TIME: 20 MINUTES SERVES COOKING TIME: 50 MINUTES 300g wholemeal flour 300g carrots, grated 400g bananas 50g dried apricots 50g walnuts, roughly chopped 250ml low fat milk 2 eggs 00g caster sugar 60g pure honey 2g baking powder. Lightly spray and line a loaf tin. 2. Mash the bananas with the honey and grated carrot. 3. Beat the eggs and sugar, then add the milk. 4. Add the flour and baking powder to a large bowl, add the egg and milk mixture, stir until just combined, then stir in the banana, carrots, walnuts and dried apricots. 5. Spoon the mixture into the lined loaf tin. 6. Bake at 80 C for 50 minutes or until cooked when tested. 7. Stand loaf in pan for 5 minutes before turning onto a wire rack to cool
sweet potato and spinach frittatas PREPARATION TIME: 25 MINUTES COOKING TIME: 30 MINUTES 5 eggs 500g sweet potato 50g low fat mozzarella cheese 00g baby spinach 20 slices wholegrain bread 50g feta cheese ½ bunch parsley ml canola spray oil. Preheat oven to 80 C and spray a ½ cup muffin tin with cooking spray. 2. Dice the sweet potato, finely chop the parsley, and grate the mozzarella. 3. Mix eggs, and grated cheese together. Stir through the diced sweet potato, baby spinach and parsley. 4. Spoon frittata mixture into the muffin tin, crumble the feta over the top. 5. Bake at 30 minutes or until set and golden on top. 6. Stand in the tin for 5 minutes, then remove. 7. Toast the bread and serve with the frittatas. WHOLEGRAIN 2 VEG
chicken and avocado mozzarella sandwich PREPARATION TIME: 0 MINUTES COOKING TIME: 25 MINUTES 20 slices multigrain bread 2 avocados 60g low fat mozzarella, grated kg chicken breasts 240g tomatoes 200g baby spinach 00g basil pesto. Grill or bake the chicken breast, then shred with two forks. 2. Slice the tomatoes into rounds and deseed the avocado and slice thinly. 3. Spread each slice of bread with basil pesto. 4. Top with the spinach leaves and sliced tomato. 5. Top with the chicken breast. 6. Add the sliced avocado and grated cheese on the bread. 7. Preheat a grill on medium to high heat. 8. Place open sandwiches onto a baking tray. 9. Cook under the grill for 3-4 minutes or until cheese has melted. Top with second slice of bread, grill again, and serve warm. WHOLEGRAIN 2 VEG
corn and zucchini fritters PREPARATION TIME: 25 MINUTES COOKING TIME: 25 MINUTES 625g zucchini, grated 500g chickpeas, drained 375g corn kernels 30g cucumber, diced 375g tomatoes, diced 35g red onion, diced large avocado, diced Juice of large lemon 25g brown onion, diced 25ml olive oil 2 eggs 50g feta cheese, crumbled 25ml low fat milk /3 bunch each of coriander and parsley red chilli, finely diced, seeds removed 0g self-raising flour Salt and pepper to season tbs curry powder. Make the salsa Add the diced tomatoes, cucumber, red onion, red chilli, and avocado to a bowl. 2. Finely chop the parsley and coriander. 3. Combine the lemon juice and olive oil 4. Add the herbs and dressing to a bowl, toss well, then refrigerate. 5. Make the fritters Add the grated zucchini, to a colander and squeeze out as much excess moisture as possible, then add to a bowl. Stir in the flour, feta, diced onion, egg, chickpeas, corn kernels, curry powder, salt and pepper. 6. Add the milk to reach a desired consistency. 7. Heat olive oil in a pan over medium heat, then drop tablespoons of the batter into the pan. Cook for ½ minutes on each side or until golden or cooked through. Transfer to a plate lined with paper towel to drain excess oil. Serve with the fresh salsa. WHOLEGRAIN 2 VEG
quinoa stuffed capsicums PREPARATION TIME: 25 MINUTES COOKING TIME: 0-5 MINUTES.5kg red capsicum 350gm white quinoa 50gm pumpkin seeds 220gm red onion 50gm rocket leaves bunch parsley 60ml balsamic vinegar 0gm garlic, crushed 0gm paprika 400gm tinned tomato 200gm lite tasty cheese, shredded. Cook the quinoa in.5 times its volume in water. Simmer covered for 0-5 minutes or until the water is absorbed and the quinoa is cooked. 2. Dice the onions and finely chop the parsley. Remove the tops and seeds from the capsicums. 3. Heat a large pan and spray with the oil, add the onion and cook for 2 minutes. Add the garlic and paprika, stir for 30 seconds, then add the tomatoes and simmer for 5 minutes, or until the liquid reduces a little. Add the parsley and rocket and cook until just wilted. 4. Remove from the heat, stir through the cooked quinoa, pumpkin seeds and add balsamic vinegar. 5. Stuff the capsicums with the mix and top with the cheese. Place on a baking tray and bake in a 60 C oven for 0-5 minutes. WHOLEGRAIN 2 VEG
citrus and pumpkin salad PREPARATION TIME: 20 MINUTES COOKING TIME: 20 MINUTES 240gm red onion 400gm baby spinach 50gm pumpkin seeds, toasted juice of two large oranges, zest of one 50ml olive oil 5gm garlic, crushed gm salt 5gm black pepper avocado 750gm butternut pumpkin. Combine half the orange juice, zest of orange, garlic, and half the oil. 2. Cube the pumpkin, then toss in the orange marinade, season with salt and pepper. Roast in a preheated oven for 20 minutes or until the pumpkin is cooked. Then cool. 3. Dice the red onion, add to a large bowl with the baby spinach, then add the cooled pumpkin. 4. Combine the remaining orange juice and olive oil, add to salad and toss gently to combine. 5. Deseed and slice the avocado. 6. Add salad to serving dish and top with the avocado and toasted pumpkin seeds. 7. Chill until ready to serve. 2 VEG
super green bean and chicken salad PREPARATION TIME: 5 MINUTES COOKING TIME:2 MINUTES kg chicken breast 450g green beans 450g tomatoes 50g rocket leaves 50g spinach leaves 200g cheddar cheese 70ml lemon juice 40ml extra virgin olive oil 300g continental cucumber 5g pepper 50g olives. Grill the chicken breast and slice into pieces. 2. Dice the tomatoes and cucumbers, and slice the green beans in half. 3. Blanch the green beans in hot water for no more than 2 minutes, then drain and rinse under cold water. 4. Add the rocket and baby spinach to a large bowl, then add the diced tomatoes, cucumbers, and chilled green beans. Toss gently to combine. 5. Cube the cheddar cheese, and add to the salad. 6. Combine the lemon juice, olive oil and pepper, and whisk until well combined. 7. Add the dressing and olives to the salad, toss gently again, and refrigerate until ready to serve. 8. Add the grilled chicken. 2 VEG
malay chicken curry PREPARATION TIME: 5 MINUTES COOKING TIME: 50 MINUTES kg chicken breasts 350g brown rice 400g red capsicum, sliced into strips 400g zucchini, cubed 400g cauliflower, sliced into florets 360g brown onion, diced 200g frozen peas 250ml chicken stock 40ml low sodium soy sauce 40ml vegetable oil kg yoghurt 00g cucumber, grated 30ml lemon juice 0g garlic, crushed 20g ginger, crushed small red chilli, diced and deseeded 20g shallots, roughly chopped 2g turmeric ½ bunch lemongrass, roughly chopped. Put the brown rice onto cook - Bring 4 litres of water to the boil and add the rice. Reduce heat to low and simmer, covered, until the rice has cooked 40-50 minutes. Stand 5 minutes, then fluff with a fork. 2. Add the shallots, turmeric, ginger, garlic, chilli and lemongrass to a food processor and process to form a paste. 3. Dice the chicken into cubes. 4. Add the oil to a large pot, heat over medium heat, then add the onions, cook for 3 minutes, then add the curry paste. Stir then add the diced chicken. Stir and brown for 4 minutes, then add the capsicum, zucchini, cauliflower, and peas. 5. Cook for another 5 minutes, then add the stock, soy sauce and water. Simmer for 5 minutes or until the vegetables are tender and the chicken is cooked. 6. Add the yoghurt, cucumber and lemon juice to a bowl. 7. Serve the curry with the brown rice and yoghurt. WHOLEGRAIN 2 VEG
peppered chicken with peas and white beans PREPARATION TIME: 25 MINUTES COOKING TIME: 20 MINUTES kg chicken breast 4g cumin 4g coriander g pepper, black 750g peas 20g onions, brown /2 bunch parsley 40ml vinegar, white 5ml olive oil 30g sultanas g salt.2kg cannellini beans, tinned 0 slices wholegrain bread. Heat a large pot over medium heat, add half the oil, then add the onion and sauté for 3 minutes, or until slightly softened, then add the peas. Cook for 5-0 minutes. 2. Then add the parsley and beans, vinegar and sultanas. Cook to heat through for another 5-0 minutes. 3. Season the chicken with the remaining oil, cumin, coriander, salt and pepper. Bake in a 80 C oven for 20 minutes or until a thermometer reaches 75 C. 4. Allow the chicken to cool slightly, then slice and serve with the peas and beans ( you can mash a little with a fork). 5. Serve with wholemeal or grain bread. WHOLEGRAIN 2 VEG
baked salmon with honey balsamic PREPARATION TIME: 5 MINUTES COOKING TIME: 40 MINUTES.5kg salmon fillets 350g brown rice 500g broccoli, chopped into florets 500g zucchini, sliced into rounds 400g carrots, sliced into rounds 40ml balsamic vinegar 30ml olive oil 30g pure honey 0g crushed garlic rosemary bunch, finely chopped Pinch of salt 2 tsp olive oil 50ml water. Bring 4 litres of water to the boil and add the rice. Reduce heat to low and simmer, covered, until the rice has cooked 40-50 minutes. Stand 5 minutes, then fluff with a fork. 2. Finely chop rosemary and then combine with the balsamic, garlic, honey, and olive oil. 3. Spray baking pans lightly with oil, then lay the salmon fillets evenly in the pan. Then season with salt. 4. Pour the balsamic dressing evenly over the salmon, then bake in a 80 C oven for 5-20 minutes, or until the fish reaches 75 C when a thermometer is inserted into the centre. 5. Meanwhile, cut the broccoli into florets and slice the carrots and zucchini into rounds. Steam the vegetables until just tender. 6. Serve the salmon with the vegetables and brown rice. WHOLEGRAIN 2 VEG
pesto lamb with grilled vegetables PREPARATION TIME: 20 MINUTES COOKING TIME: 5 MINUTES kg lamb loin chops 200g basil pesto 40ml olive oil 500g tomato 300g zucchini 300g red capsicum 300g eggplant 2 asparagus bunch ½ parsley bunch 40ml lemon juice 2g thyme, dried 2g basil, dried 2g rosemary, dried 20 slices of wholegrain toasted bread, to serve. Prepare the vegetables. Slice the tomatoes, zucchini and eggplant into rounds no thicker than cm. 2. Slice the capsicums into quarters and remove the stems from the asparagus. 3. Add all the chopped vegetables to a large bowl and add half the olive oil, lemon juice, herbs and spices. Toss well to combine and marinade for 30 minutes. 4. Heat a large grill plate to medium heat and brush the oil over the top. 5. Grill the lamb for 3-5 minutes on each side or until cooked through. 6. Add the sliced and marinated vegetables to the grill and cook for 4 minutes, or until slightly charred and just tender. 7. Toast the bread. 8. Serve the lamb, with tbs of pesto per serve, the toast, and the grilled vegetables WHOLEGRAIN 2 VEG
mexican sweet potato veggie boats PREPARATION TIME: 5 MINUTES COOKING TIME: 75 MINUTES kg sweet potato.5kg tinned kidney beans, drained weight 00g corn kernals 2 bunches spinach 20ml olive oil 20ml lime juice 5g sweet paprika 6g cumin ¼ tsp black pepper /8 tsp salt. Preheat the oven the 220 C. 2. Chop the spinach roughly. 3. Line a baking tray with baking paper. Prick the centre of potatoes and place them on a baking tray. 4. Cook in the oven for hour or until the skin has collapsed and the potato is soft. Scoop out some of the flesh from the centre of the potato and reserve for mash. 5. Meanwhile, toss in the kidney beans in the oil, lime juice, paprika, cumin and salt. Heat a fry pan over low to medium heat then add the beans and cook for 4 minutes or until heated through. 6. Add the corn and spinach to the pan and continue cooking until the spinach is wilted and the corn is heated through. Season with salt and pepper. 7. Divide mixture between each hollowed out sweet potato. Return to the oven to heat through for 5-0 minutes. 3 VEG
vegetarian tikka masala with chickpeas PREPARATION TIME: 5 MINUTES COOKING TIME: 25 MINUTES 350g brown rice.5kg tinned chickpeas, drained weight 800g tinned tomatoes 50g baby spinach 25g low fat yoghurt 200g red capsicum 300g zucchini 20g brown onion 60g tomato paste 0ml vegetable oil 5g garam masala 8g crushed ginger 8g crushed garlic 4g ground cumin 4g ground coriander 2g ground turmeric g cardamom seeds g chilli flakes. Dice the onion, and cube the zucchini and capsicum. 2. Cook the rice - Bring 4 litres of water to the boil and add the rice. Reduce heat to low and simmer, covered, until the rice has cooked 40-50 minutes. Stand 5 minutes, then fluff with a fork. 3. Heat the oil in a large pot, then add the diced onion, garlic, ginger, cumin, coriander, garam masala, turmeric, cardamom seeds and sauté for minute. 4. Then add the tomato paste and stir to combine, then add the zucchini and capsicum. Stir well to coat and cook for 2-3 minutes. 5. Add the tomatoes, chickpeas and chilli flakes. Bring to a simmer, and simmer for 5-20 minutes. 6. Then stir through the baby spinach and cook until just wilted. 7. Then stir in the yoghurt. 8. Serve with the brown rice. 3 VEG
apple and rhubard crumble PREPARATION TIME: 5 MINUTES COOKING TIME: 30 MINUTES 785g green apples 70g wholemeal flour 30g rolled oats 25g desiccated coconut 25g brown sugar 25g caster sugar 25g margarine, low salt 5ml lemon juice 5g cinnamon 500g rhubarb 2 tbs apple juice, if required. Chop the rhubarb and apple into chunks, then mix the lemon juice, caster sugar and half the cinnamon. 2. Arrange in an oven dish. 3. Combine the flour, coconut, oats, brown sugar and the remaining cinnamon. 4. Rub in the margarine until it resembles fine crumbs (add -2 tsp apple juice if the mix is too dry). 5. Sprinkle the crumb mixture over the fruit. 6. Bake in a moderate oven for about 30 minutes or until the topping is golden brown and the fruit is soft and bubbling.
peanut and almond fudge bars PREPARATION TIME: 0 MINUTES SETTING TIME: 2 HOURS 0g raw almonds 65g dates 20g cocoa powder 00g peanut butter 5g pure honey. Add the almonds and dates to a food processor and process until well combined. 2. Add the nut mixture to a large bowl, then add the peanut butter, honey and cocoa, stir well to combine. 3. Line a tin with baking paper, then press the mixture into the tin. Set in the fridge for 2 hours, or until set, then slice into 0 portions. 4. Refrigerate until ready to serve.