Recipes

Here’s a selection of Julie’s favourite recipes specially for you!

High Protein Shake

250ml low fat milk
2 tablespoons skim milk powder

Mix skim milk powder and a small amount of hot water to make a paste and then add milk.

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Red Berry Bircher Muesli

2 cups rolled oats
2 cups milk
2 tablespoons honey
1 red apple, grated
¼ cup toasted slivered almonds
2 teaspoons finely grated orange rind
150g raspberries
250g strawberries
1-cup thick natural yoghurt

Place the oats in a bowl and pour over the milk. Cover and place in the fridge overnight or for at least 6-8 hours. Stir through the honey, apple almonds and orange rind. To serve, spoon into bowls and top with the raspberries, strawberries and yoghurt.
Serves 4.

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Nectarine and Hazelnut Bircher Muesli

2 cups rolled oats
2 cups orange juice
½ tsp ground cinnamon
2 tablespoons honey
1-cup thick natural yoghurt
½ cup blueberries
¾ cup hazelnuts, toasted, skins removed, roughly chopped
2 nectarines, sliced

Place the oats in a bowl and pour over the orange juice. Cover and place in the fridge overnight or for at least 6-8 hours. Stir through the cinnamon, honey, yoghurt, blueberries and ¾ of the hazelnuts. To serve, spoon into bowls and top with the nectarines and remaining hazelnuts.
Serves 4.

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Banana and Pistachio Bircher Muesli

2 cups rolled oats
2 cups apple juice
1-cup thick natural low fat yoghurt
1 green apple, grated
1-tablespoon honey
2 bananas, sliced
2/3 cup pistachios, roughly chopped

Place the oats in a bowl and pour over the apple juice. Cover and place in the fridge overnight or for at least 6-8 hours. Stir through the yoghurt, apple, honey and half the pistachios. To serve, spoon into bowls and top with the banana and remaining pistachios.
Serves 4.

Source: Donna Hay

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Broccoli, bacon and quinoa fritters

4 rashers bacon, rind removed and chopped
2 x 400g cans white (cannellini) beans, drained, rinsed and mashed
200g steamed broccoli, finely chopped
3 cups (570g) cooked quinoa
sea salt and cracked pepper
1/2 cups (50g) grated mozzarella
1 egg, lightly beaten
1/4 cup chopped basil leaves
2 tablespoons olive oil

To cook the quinoa, soak 3 cups quinoa with 41/2 cups (1.125l) water for 15 minutes. Place the pan over high heat and bring to the boil. Reduce heat to low and cook, covered for 15 minutes or until all the water is absorbed. Heat a non-stick frying pan over high heat. Add the bacon and cook for 3-4 minutes or until golden. Place the mashed white bean, broccoli, quinoa, salt, pepper, mozzarella, egg, bacon and basil in a bowl and mix well to combine. Shape 2 tablespoons of the mixture at a time into fritters and refrigerate for 20 minutes. Heat the oil in a large frying pan over medium heat and cook the fritters, in batches, for 2-3 minutes each side or until golden. Serve with tomato chutney and a green salad, if desired.

Serves 4

Source: Donna Hay Magazine.

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Kale Caesar Salad

½ bunch curly or Tuscan Kale (washed, dried and leaves trimmed off stalks)
4 slices proscuitto (fat trimmed), grilled
4 slices sourdough bread

Dressing

½ cup low fat natural yoghurt
1 teaspoon Dijon mustard
2 tablespoons chopped fresh basil
1 large garlic clove
¼ cup lemon juice
2 tablespoons fresh parmesan cheese, grated

Once trimmed, roll up kale leaves, slice finely and place in large salad bowl. Break the grilled proscuitto into small pieces and scatter over the kale leaves.

Tear the bread roughly into 1 cm pieces, place on a baking tray and spray with cooking spray.  Bake in a moderate oven for approx. 10 minutes until crispy.

For the dressing, mix all ingredients together in a shaker or jug and pour over kale leaves. Using your hands, mix the dressing through the salad and serve.
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One-pan farro with tomatoes

2 cups water
1 cup farro
1/2 large onion
2 cloves garlic
250g grape or cherry tomatoes
1 1/4 teaspoons kosher or coarse sea salt
Up to 1/4 teaspoon red pepper flakes (to taste)
1 tablespoon olive oil, plus extra for drizzling
Few basil leaves, cut into thin ribbons
Grated parmesan cheese, for serving

Place water and farro in a medium saucepan to pre-soak (I find just 5 to 10 minutes sufficient) while you prepare the other ingredients. Adding each ingredient to the pot as you finish preparing it, cut onion in half again, and very thinly slice it into quarter-moons. Thinly slice garlic cloves as well. Halve or quarter tomatoes. Add salt, pepper flakes (to taste) and 1 tablespoon olive oil to pan, and set a timer for 30 minutes. Bring uncovered pan (no lid necessary) up to a boil, then reduce to a gentle simmer, stirring occasionally. When the timer rings, the farro should be perfectly cooked (tender but with a meaty chew), seasoned and the cooking water should be almost completely absorbed. If needed, though I’ve never found it necessary, cook it for 5 additional minutes, until farro is more tender.

Transfer to a wide serving bowl. If there’s enough leftover cooking liquid to be bothersome, simply use a slotted spoon to leave the amount you wish to behind. Drizzle farro lightly with additional olive oil, scatter with basil and parmesan. Eat immediately.

Serves: 4 as a side, 2 as a hearty main

Source: www.smittenkitchen.com

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Easy Peasey Green Soup

Green soup might seem a little odd but this is so easy and all the way too delicious.

2 tablespoons olive oil
2 garlic cloves, crushed
1 onion
1 litre chicken stock – buy salt reduced
500g frozen green peas, defrosted
2 tablespoons chopped mint
2 tablespoons chopped parsley
Freshly ground black pepper
2 lean bacon rashers

1. Heat oil in a frying pan over medium heat, add the garlic and chopped onion and cook for 5 minutes or till the onion is soft, taking care not to brown the onion. Add the stock, peas, mint and parsley. Bring to the boil, and then reduce to a simmer for 8 minutes.
2. Remove from the heat; allow cooling a little then pureeing in a food processor or blender. Season with pepper.
3. Put the bacon under the grill and cook until crispy. Alternatively dry-fry the bacon in a frying pan until crispy. Ladle the soup into four warmed bowls and garnish with the bacon.

Serves 4

Source: The Low GI Diet Cookbook by Prof Jennie Brand-Miller, Kaye Foster-Powell & Joanna McMillan-Price.

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Quick, easy custard

500ml low fat milk
1-tablespoon custard powder
1-tablespoon sugar

Mix custard powder and sugar together with a small amount of the milk to make a paste. Add this to the remaining milk and whisk together.
Microwave on HIGH at 90 second intervals (whisking in between) until custard is smooth and thick.

Serves several if in a sharing mood or just two if you love custard.

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Summer Berry Pudding

About 8 slices of white of smooth wholemeal bread, crusts removed
3 tablespoons apple juice
2 tablespoons sugar
3 cups mixed berries (frozen or fresh)

1. Line the base and sides of a 1-litre pudding basin with bread, cutting bread to fit. Do not leave gaps.
2. Heat apple juice and sugar and stir for a minute or two until sugar dissolves. Add berries and squash slightly until some juice comes from a few berries.
3. Pour berries into bread-lined basin, reserving a tablespoon or two of the juice. Top with more crustless bread and pour reserved juice over bread. Cover with plastic wrap or foil and place a heavy can or other weight on top. Leave in refrigerator for at least 12 hours. Unmould to serve with low fat ice cream or custard.
Serves 6.

Source: Healthy Cooking by Rosemary Stanton

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Festive Salad

2 cups packed baby spinach leaves, washed and dried
1 punnet strawberries, hulled, washed and halved
60 grams reduced fat feta cheese

Dressing
1-tablespoon balsamic vinegar
2 teaspoons olive oil

Toss spinach and strawberries together and crumble feta on top. Drizzle with combined oil and vinegar.
Serves 4.

Source: Sarah Jones

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Never Fail Berry Fool

3 egg whites
¼ cup caster sugar
2 cups low fat pouring custard
2 cups mixed berries of choice (or mangoes, bananas or passionfruit)
Toasted slivered almonds to serve

In a clean, dry bowl, beat the egg whites with an electric beater until soft peaks form. Take care not to over-beat or they will collapse and can’t be used.

Gradually add the sugar, beating constantly, until thick and glossy.

Gently fold in the custard and berries and spoon into serving glasses. Chill until required and serve topped with almonds.
Serves 4.

Source: Zest by Catherine Saxelby and Jennene Plummer

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Strawberry, Watermelon and Lime Sorbet

250 grams strawberries
250 grams of watermelon
Juice and zest of 1 lime
½ cup sugar
1-cup water

1. Place all ingredients in a food processor and process until smooth.
2. Pour into a container and freeze for at least six hours.
3. Scrape into the food processor and process again until smooth. Press firmly down into a loaf tin lined with plastic wrap. Cover and re-freeze until firm then cut into slices. Serve with a selection of fresh summer fruit.
Serves 6.

Source: Sanitarium Nutrition Service

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Homemade Baked Beans

Spray olive oil
200g flat pancetta, trimmed and chopped
1 brown onion, chopped
1 teaspoon mustard powder
2 teaspoons tomato paste
1 teaspoon Worcestershire sauce
1-tablespoon brown sugar
2 tablespoons maple syrup
½ cup chicken stock
2 x 440g tinned tomatoes
1 x 440g can butter beans, drained and rinsed
Toasted sourdough or rye bread to serve

Heat pan, add pancetta and cook for 5 minutes. Add onion and cook for 2 minutes until browned. Add the mustard powder, tomato paste and Worcestershire and cook for 2 minutes. Add the sugar, maple syrup, stock, and tomatoes and cook for 5-8 minutes or until slightly thickened. Add the beans and cook for a further 2-3 minutes or until heated through. Serve with the bread.
Serves 4.

Source: Donna Hay

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Fruit Toast with Ricotta and Honey

4 whole pieces fresh seasonal fruit (eg. plums, strawberries, bananas)
4 slices fruit bread
320 grams reduced fat fresh ricotta cheese (can be bought from the deli section of the supermarket or Growers Markets)
2 tablespoons honey

1. Cut the toast into thick slices
2. Toast fruit bread and top with crumbled ricotta and fruit slices
3. Drizzle with honey and serve
Serves 4.

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Porridge with Juicy Apricots

1 cup dried apricots
1 cup 100% apple juice
1 ½ cups quick cooking oats
2 cups reduced fat milk
1 tsp vanilla essence
2 tablespoons apple juice extra
Extra milk for serving
Cinnamon for sprinkling

1. Bring apricots and apple juice to the boil in a non-stick saucepan. Simmer 10 minutes until soft.
2. Bring oats, milk and vanilla essence to the boil over low heat, stirring continuously. Simmer 1-3 minutes until thickened. Stir in extra apple juice.
3. Serve porridge immediately, topped with poached apricots and syrup, pour over a little extra milk and sprinkle with cinnamon
Serves 4.

Source: Kids good health recipe book by Dairy Australia 2007

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Beef sausages with tomato, basil and pasta

6 beef sausages (plain or flavoured)
500 g tortiglioni or spiral pasta
1 tbsp olive oil
1 medium onion, chopped
8 medium roma tomatoes, chopped
2 tsp sugar
½ cup basil leaves
½ cup freshly grated Parmesan

1. Barbecue, grill or pan-fry sausages. Put a large pot of water on to boil. Heat oil in a frypan, add onion, and cook until it is soft and golden.
2. Place pasta in boiling water to cook. Add the tomatoes and sugar to frypan. Cook until tomatoes are just softened. Remove frypan from heat. Slice cooked sausages. Take about half a cup of cooking water from the pasta pot, set it aside.
3. Drain pasta. Return pasta to pot, add sliced sausages, tomato mixture and a little of the reserved cooking water. Add basil leaves and toss to mix.
Sprinkle with Parmesan to serve.
Serves 4.

Source: www.themainmeal.com.au.

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Wholegrain Cookies

4 Sanitarium Weet-Bix, crushed
2/3 cup rolled oats
¾ cup wholemeal plain flour
100g brown sugar
1/3-cup dark choc bits
2/3 cup dried apricots, diced
3 tablespoons margarine
2 tablespoons golden syrup
1-teaspoon bicarbonate soda
¼ cup boiling water

1. Mix together Weet-Bix, rolled oats, flour, sugar, choc bits and apricots until well combined.
2. Place margarine and golden syrup in a small saucepan and heat gently until melted.
3. Mix bicarbonate of soda and water together, then pour into margarine mixture.
4. Add to dry ingredients and stir to combine.
5. Place tablespoons of mixture onto baking trays lined with baking paper.
6. Bake at 160 °C for 15-20 minutes.
7. Cool on trays before serving.
Makes 22.

Source: Sanitarium Nutrition Service.

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Chilli Chicken and Rice

Spray canola or olive oil
1 red onion, finely sliced
300 g chicken mince
2 teaspoons minced garlic
2 teaspoons minced ginger
1 red capsicum, finely chopped
1-tablespoon fish sauce
1 – 2 tablespoons sweet chilli sauce
2 tablespoons chopped fresh coriander
5 cups cooked long-grain white rice

Spray a non-stick wok or frying pan with oil and heat. Add the onion and cook for about 2 minutes or until just soft. Add the chicken mince, garlic and ginger and cook for about 5 minutes or until browned, breaking up lumps of mince with a wooden spoon. Add the capsicum and cook for 3 minutes more, stirring frequently. Add the fish sauce and sweet chilli sauce, to taste. Stir in the coriander. Serve with rice.
Serves 4.

Source: Survival for the Fittest

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Noodle Omelette

Spray canola or olive oil
1 packet of cooked 2 minute noodles (with 1/2 flavour sachet)
1 tomato, chopped
1/4 zucchini, sliced
1/4 small onion, sliced
1 potato, cooked and sliced
1/4 cup reduced fat grated cheese
1/4 red capsicum
3 eggs, beaten with a little pepper

Spray a non-stick frypan with oil and place potato, tomato, onion and capsicum in layers on base. Place cooked noodles on top of the vegetables and then pour beaten egg over mixture. Top with grated cheese and cook on low to medium heat. To cook the top of omelette place under grill until brown.
Serves 2.

Source: Julie Meek

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Sweet and Sour Chicken

100 g thin egg noodles (already cooked)
Spray canola or olive oil
400 g lean chicken, chopped
440 g can pineapple pieces
2 teaspoons minced ginger
2 teaspoons minced garlic
250 g button mushrooms
500 g frozen vegetable medley
1-tablespoon cornflour
1-tablespoon soy sauce
3 tablespoons tomato sauce
2 tablespoons vinegar
1-tablespoon brown sugar

Spray a non-stick wok or fry pan with oil and cook chicken in 2-3 batches over high heat for 2-3 minutes or until browned. Remove from the pan and set aside. Drain pineapple and reserve the juice. Add garlic and ginger to the pan and stir-fry for 30 seconds. Add the mushrooms and stir-fry for 3 minutes or until tender. Put cornflour into small bowl and gradually add 60 ml (1/4 cup reserved juice, stirring until smooth. Add pineapple, remaining juice, sauces, vinegar and sugar to the pan and bring to the boil. Add frozen vegetables. Stir in cornflour mixture and simmer for 2-3 minutes or until the sauce has thickened slightly. Return the chicken to the pan with the noodles and toss until heated through.
Serves 4.

Source: Survival for the Fittest

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Spinach, Potato and Pesto Pizzas

2 large potatoes, peeled
4 individual pizza bases (I used Bazaar)
2 tablespoons pesto
100 g cherry tomatoes
4 baby bocconcini cheese, sliced
50 g baby spinach leaves

Preheat oven to 210?C. Boil or microwave potatoes until just tender, drain and cut into thick slices. Place bases on a non-stick baking tray, spread with pesto and top with potato, tomato and cheese. Bake for 20 minutes or until bases are crisp and golden and cheese has melted. Top with spinach and serve immediately.

Serves 4.

Source: Survival from the Fittest

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Mushroom Risotto

1-tablespoon olive oil
1 tablespoon softened butter
1 onion, peeled and chopped
200 g button mushrooms, sliced
1.5 cups cooked cubed pumpkin
2 ½ cups Arborio rice
3 cups chicken stock
¼ cup grated Parmesan
1 tablespoon chopped parsley

Place oil and butter into the inner cooking bowl and press Selector Lever down to ‘cook’ mode. Heat for 1 minute, stir in onion and mushrooms. Cook for 2 minutes, stirring constantly. Add rice and stock; replace lid and cook, until rice cooker switches to ‘On/Warm’ mode. Stir in cooked pumpkin. Gently fold through Parmesan cheese and parsley. Replace lid and stand for 10 minutes on ‘on/Warm’ mode before serving toss through the pasta. Serve immediately with salad.
Serves 4.

Source: Breville Rice Master Cookbook

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Any Fruit Smoothie

250ml (1 cup) low fat milk
200g carton Greek yoghurt
¼ cup honey

Any two of the following fruit portions:
1 large ripe banana
½ cup strawberries
1 peeled large peach
1 peeled small mango

Put all the ingredients in the blender, blend until frothy and drink immediately.
Serves 2.

Source: Julie Meek

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Bean Curry

2 x 400g chickpeas, 4 bean mix or white beans
1 onion, chopped
1 clove garlic chopped
1 teaspoon fresh ginger, chopped finely
1 tablespoon turmeric
2 teaspoons ground cumin
2 teaspoons curry powder (or to taste)
2 tablespoons peanut butter
2 tablespoons tomato paste
1 tablespoon mango chutney
1 tablespoon olive oil

Cook onion and garlic in oil until soft and then add turmeric, cumin and ginger stirring for a few minutes. Add peanut butter, tomato paste and mango chutney, stirring for 2-3 minutes. Stir in drained beans and cook for 5 minutes. Serve with steamed rice.

Source: Julie Meek