RECIPE: Oven roasted asparagus with smoked salmon

Serves 4: as a starter

Ingredients:

8 spears asparagus

2 tablespoons olive oil

Black pepper

1 slice smoked salmon, cut into strips

Lemon slices

Method:

1. In a bowl, toss the asparagus with oil and freshly ground black pepper.
2. Lay asparagus on a baking sheet and roast in a preheated oven (220oC) for 10 minutes.
3. Transfer the asparagus to a warmed serving dish and arrange the smoked salmon over the spears.
4. Serve with lemon wedges.

Reprinted with permission from Fresh Asparagus.

RECIPE: Salmon & Cannellini Bean Salad

Serves 2

Ingredients

2 cups mixed greens

1 Lebanese cucumber sliced

1 carrot cut into julienned strips

1 1/2 tsp oil

1 tbsp rice vinegar

1/2 tsp grainy mustard

200g can cannellini beans

185g can salmon drained with the bones remaining 

2 small tomatoes, cut into quarters

Cracked black pepper

Preparation:

Wash and dry the salad greens. Combine the oil, rice, vinegar, mustard and toss half of the dressing over the leaves, cucumber. Drain the cannellini beans and toss the remaining dressing through the beans.

Method:

1. Arrange the salad on individual plates. Top with cannellini beans, salmon and tomatoes, and sesaon with black pepper.

Note: left over cannellini beans are delicious pureed with olive oil, garlic and a little vinegar and served as a low GI dip alternative to mashed potatoes or rice.

RECIPE: Strawberry Mousse Cups

Serves 8
Ingredients:
- 180g quality white cooking chocolate, chopped
- 1 cup thickened cream
- 500g Victorian strawberries, stalks removed
- ½ cup sifted pure icing sugar, plus 1 tablespoon extra for topping
- ¼ cup orange liqueur (Cointreau or Grand Marnier), plus 1 teaspoon extra for topping
- 2 teaspoons powdered gelatine
- 1 tablespoon water
- 8 ready-made chocolate dessert cups*
- mint leaves, to garnish

Method:
1. Place chocolate and ¼ cup cream in a medium size heat proof bowl; place over simmering water, stirring occasionally, until smooth. Remove from heat.
2. Reserve 250g strawberries for topping. Place remainder in a food processor along with icing sugar and liqueur; process until pureed. Gradually stir into chocolate mixture.
3. Combine gelatine and water in a small glass jug or bowl. Fill sink about 2cm deep with boiling water; stand jug or bowl in sink and stir until gelatine dissolves. Stir into strawberry mixture. Refrigerate, stirring occasionally, for about 30 minutes or until just starting to thicken.
4. Beat remaining cream until thick. Whisk ¼ of the cream into the strawberry mixture, then fold in remainder.
5. Place chocolate cups on a tray. Divide strawberry mixture between cups and refrigerate for about 3 hours or until set (once set, the pots can be stored in the fridge, loosely covered with cling wrap for up to 24 hours).
6. Just before serving, slice reserved strawberries and place in a bowl. Add extra icing sugar and extra liqueur; stir gently. Set aside for about.

Reprinted with permission from Victorian Strawberries.

RECIPE: Warm Prawn Waldorf Salad

Serves 4

INGREDIENTS
1 kg green prawns, with their shells
5 tbsp apple cider vinegar
1 tbsp fresh ginger juice
1½ cups baby spinach leaves
1½ cups watercress, trimmed
1 green apple, slivered
3 stalks celery, sliced
½cup walnuts
3 tbsp Phase 5 Organic Camellia Tea Oil (refined)
1 Kaffir lime leaf, finely shredded
1 tbsp pear concentrate

PREPARATION
Peel the prawns, leaving the tail on. Combine 2 tbsp of the apple cider vinegar and the ginger juice and toss through the prawns. Set aside. Bring a steamer to the boil and steam the prawn for 3 - 4 minutes. Prepare the salad greens, celery and apple and place them in a bowl. Dry roast the walnuts and set aside.

METHOD
1. Combine the oil, remaining apple cider vinegar, kaffir lime and pear concentrate together and toss through the salad, leaving a small amount to drizzle over the prawns.
2. Arrange the greens on a plate. Top with prawns and walnuts and sprinkle the remaining dressing on top.
3. Season with black pepper and serve.

Reprinted with permission from Camellia Tea Oil. Recipe by Judy Davis from The Food Coach.

RECIPE: Stir-Fry Beef & Asparagus

Serves 4

Ingredients

• 400 grams rump steak, cut into strips
• 2 tsp Phase 5 Organic Camellia Tea Oil
• 6 shallots cut into lengths about 6cm long
• 2 bunches asparagus, trimmed, cut in half
• 100 grams snowpeas
• 1 red capsicum cut into strips
• 1 tsp sesame oil
• 1 tsp ginger, chopped
• ¼ cup tamari
• ¼ cup mirin
• 1 tbsp sake
• ½ bunch garlic shoots, finely chopped
• 1 tbsp sesame seeds

Method:

1. Heat the Phase 5 Camellia Tea Oil in the wok. Brown the beef in batches for about 2 minutes.
2. Place the veggies in a bowl and sprinkle the sesame oil over them. Add them to the wok and cook for 2 - 3 minutes. Stir through the ginger, tamari, mirin and sake and stir until it's heated through.
3. Sprinkle the garlic shoots and sesame seeds through and serve.

Reprinted with permission from Phase 5 Camellia Tea Oil. Recipe by Judy Davis from The Food Coach.

RECIPE: Steak with Grilled Capsicums, Mushroom and Dill Roasted Buckwheat

Serves 2

Ingredients:

200g red capsicum (pepper)

200g orange or yellow capsicum
2 teaspoons olive oil
2 x 60 flat mushrooms, stems trimmed
2 x 100g lean beef fillet or rump steaks
¼ cup salt reduced beef stock
¾ cup water
2 tablespoons no added salt tomato paste
½ cup roasted buckwheat
1 teaspoon olive oil, extra
2 teaspoons balsamic vinegar
2 tablespoons chopped dill
½ medium avocado, sliced

Method:

1. Cut each capsicum lengthways into four large slices, remove any white membrane and discard the seeds. To roast the capsicums, heat a grill to medium–high heat and place the capsicums skin side up on the rack of the griller tray and brush lightly with a little of the oil. Grill, without turning, until the skin of the capsicum blackens, about 8–10 minutes. Remove capsicums and place in a freezer bag to sweat for 5–10 minutes.
2. Place the mushrooms, stem side down, and the steaks on the griller rack and brush lightly with oil. Grill for 3–4 minutes on each side until the mushrooms are cooked and the steak cooked as liked. Wrap the steak in foil and rest in a warm place while preparing the buckwheat and vegetables.
3. Blend the stock, water and tomato paste in a saucepan and bring to the boil, stir in the buckwheat and reduce heat to low. Simmer for 7–10 minutes, stirring occasionally, until the buckwheat is tender and the liquid is almost absorbed. Add extra liquid if needed.
4. While the buckwheat is cooking, peel and slice the capsicums and chop the mushrooms. Stir into the cooked buckwheat and allow to heat through. Remove from the heat and gently stir in the extra oil, vinegar and dill.
5. Place half the buckwheat mixture on each plate and top with the steak and avocado.

Per Serve: 2279kJ; Protein 35.0g; Total fat 24.0g; Saturated fat 5.6g; Carbs 47.0g; Fibre 6.8g; Cholesterol 67mg; Sodium 189mg.

Reprinted with permission from Nicole Senior and Eat to Beat Cholesterol

RECIPE: Tagliatelle with chilli meatballs

Ingredients

• 500 g lamb or beef mince
• 1/2 cup fresh breadcrumbs
• 1 egg, lightly beaten
• 1 onion, finely chopped
• 1 tablespoon pine nuts
• 2 teaspoons chopped oregano
• 1 long red chilli, chopped
• 1 teaspoon grated lemon zest
• 1 garlic clove, crushed
• 1 tablespoon olive oil 375 g tagliatelle or other pasta of choice, cooked and drained
• oregano leaves
• grated fresh parmesan, crusty bread and green salad to serve

Rich tomato sauce

• 1 tablespoon olive oil
• 1 onion, chopped
• 1 garlic clove, crushed
• 400 g can diced tomatoes
• 1/2 cup white wine
• 1/2 cup salt-reduced chicken stock
• 1/4 cup semi-dried tomatoes 1 tablespoon tomato paste 1 teaspoon brown sugar

Method:

1. Place all the ingredients except the oil and pasta into a large mixing bowl. Mix thoroughly and form into walnut-sized balls. You should make around 24 meatballs from the mixture.
2. Heat a large non-stick frying pan on high. Add the oil and cook the meatballs in 2 batches for 4–5 minutes, turning until evenly browned. Drain on a paper towel.
3. To make the sauce, heat oil in a heavy-based saucepan on high. Sauté the onion and garlic until tender. Stir in the tomatoes, wine, stock, semi-dried tomatoes, paste and sugar. Reduce the heat and simmer for 15 minutes.
4. Add the meatballs to the sauce and simmer for 10–15 minutes until cooked through (add a little more liquid to the sauce if it becomes too thick).
5. Toss the sauce through the hot pasta and serve immediately, sprinkled with a few oregano leaves and a little grated parmesan. Serve with crusty bread and green salad.

NUTRITION ANALYSIS 1 serve (including 1 slice bread and a generous serve of salad) = 2900 kJ, 23 g fat (includes 5 g saturated fat), 8 g fibre, 380 mg sodium

(C) Reproduced from Zest by Catherine Saxelby and Jennene Plummer, rrp $34.95

RECIPE: Tandoori Chicken with Yoghurt Sauce and Lettuce Tomato Cucumber Mint and Mango Salad

Ingredients:

* 200 g/7 oz chicken breast fillet
* 2 tablespoons low fat plain yoghurt
* 1 tablespoon tandoori paste
* 3 teaspoons sunflower oil
* 2 small wholemeal pita breads for serving
Yoghurt Sauce
* 1/3 cup low fat plain yoghurt
* 1 teaspoon tandoori paste, extra
* 2 teaspoons finely chopped mint
* ½ teaspoon crushed garlic
* 1/3 cup pureed mango flesh
Salad
* 2 cups torn mixed salad leaves
* 2 x 150g/5 ½ oz tomatoes, quartered
* 1 cup (150 g/5½ oz) sliced cucumber
* ½ cup torn mint leaves
* 2/3 cup chopped mango flesh

Method:

1. Slice the chicken breast horizontally through the centre into two even thinner fillets.
2. To make the marinade, mix the yoghurt and the tandoori paste in a bowl until smooth and brush over the chicken pieces coating them thoroughly. Place the chicken on a flat dish, cover and refrigerate for at least 30 minutes.
3. Heat the oil in a non-stick pan over a medium/low heat and cook the chicken, 8–10 minutes or until cooked, turning once. Wrap in foil and rest in a warm place while making the sauce and salad. You can also cook the chicken on the barbecue if you prefer.
4. To make the Yoghurt Sauce, mix the yoghurt, tandoori paste, mint, garlic and mango in a small bowl.
5. To make the salad, toss the lettuce, tomato, cucumber, mint and mango together in a bowl.
6. Serve the salad topped with chicken and any chicken juices and a dollop of sauce and serve with a round wholemeal pita bread

Per Serve: Energy 2104kJ (502Cal); Protein 36g; Total Fat 18g; Sat Fat 3g; Carbohydrates 46g; Fibre 10g; Sodium 637mg

© Reproduced from Eat to Beat Cholesterol by Nicole Senior and Vernonica Cuskelly, rrp $29.95.

RECIPE: Cinnamon, Pear & Date Porridge

Ingredients:
1 Litre low-fat milk, plus extra to serve
4 pears, cored, unpeeled and sliced, or canned pears, drained and chopped
1½ cups rolled oats
1 cup chopped pitted dates (or prunes)
1 tablespoon cinnamon sugar
Maple syrup to serve (optional)

Method:

1. In a saucepan, combine the milk, pears, oats and dates and bring to the boil over a low heat, stirring constantly.
2. Simmer the porridge for 10-15minutes, stirring occasionally, until the pears are tender. Remove from the heat.
3. Spoon the porridge into 4 serving bowls, sprinkle with cinnamon sugar and serve with extra milk and maple syrup, if desired. A sprinkle of chopped walnuts before serving adds a lovely crunch.

Serves 4.
Per serve: 2105kJ. 7g total fat. 3g saturated fat. 11g fibre. 155mg sodium.

© Reproduced from ZEST by Catherine Saxelby and Jennene Plummer, rrp $35.00 (Hardie Grant Books)

RECIPE: Stir-fried Brown Rice & Vegetables

Ingredients:
< 1 tsp sesame oil
< 2 brown onions, diced
< 2 cloves garlic, crushed
< 2 tsps grated fresh ginger
< 1 carrot, diced
< 1 zucchini, diced
< 1 bunch broccolini, chopped
< 1 cup brown rice, cooked
< 3 cups (100g)English spinach leaves
< 2 tsps soy sauce
< 2 tbsps oyster sauce
< 1 tbsp sweet chilli sauce
< 1 lime, juice only
< 2 eggs
< 2 tbsp sesame seeds

Method:
1. Heat oil in a wok or large frypan. Cook onion and garlic until soft but not brown. Add ginger, carrot, zucchini and broccolini. Cook for 5 minutes or until slightly soft but crunchy. Add rice, spinach, sauces and lime juice.
2. In a separate dish, lightly whisk the eggs. Move the rice and vegetables to the side of the frypan to create space to cook the eggs. Pour egg into the pan and allow to cook for 2 minutes.
3. Stir rice, vegetables and egg together. Garnish with toasted sesame seeds.
Serves 6.

Per serve: 1040kJ (245 cal). Protein 16g. Fat 8g. Carbohydrate 23g. Sodium 700mg. Potassium 1000mg. Calcium 110mg. Iron 4.4mg. Fibre 11g.
© Reproduced under licence from the copyright owner Sanitarium Health Food Company.

RECIPE: Avocado Pizza

Ingredients:

• 1 prepared pizza base
• 3 tablespoons tomato paste
• 1 clove garlic, chopped finely
• ¼ cup chopped shallots
• ½ cup sliced mushrooms
• 1/3 cup sliced olives
• 100g cherry tomatoes, halved
• ½ shredded mozzarella
• ½ cup fresh basil leaves
• 1 avocado, sliced.

Method:

1. Spread pizza base with tomato paste, sprinkle with garlic and shallots.
2. Arrange mushrooms, olives and cherry tomatoes on pizza base. Top with cheese and bake in a moderate oven, 180oC, for 20 minutes or until crust is golden.
3. Remove from oven, serve topped with basil and sliced avocado.

Makes 8 Slices
Per serve: 760kJ (180Cal). Protein 5g. Fat 9g. Carbohydrate 19g. Sodium 280mg. Potassium 355mg. Calcium 60mg. Iron 1mg. Fibre 3g.

RECIPE: Beef Burgers and Caramelised Onions.

Ingredients
Patties:

• 550g lean beef mince
• 2 garlic cloves, crushed (optional)
• 2 tbsp barbecue sauce
• ½ cup chopped parsley
• 2 tsp Dijon or mild mustard
• 2 tbsp vegetable oil for cooking.

Caramelised Onions:

• 2 large or 3 small red onions, peeled and sliced thinly
• 2 tsbp vegetable oil
• 1 tbsp brown sugar

To serve: toasted or char-grilled buns or bread, sliced tomato, reduced fat cheese, beetroot and salad leaves.

Method:

1. Mix together the beef mince, garlic sauce, parsley and mustard, and season with salt and pepper. Shape into 4 round burgers.
2. Brush burgers with oil before cooking. Preheat the pan or barbeque grill to moderately hot before adding the burgers; they should sizzle when you place them on the heat. Cook for 4 to 5 minutes on each side, turn them once only.
3. Serve burgers on toasted buns, with lettuce, tomato slice, cheese, beetroot and top with caramelised onions.
4. To make caramelised onions, place all ingredients in a pan and cook over a moderately high heat for 5 minutes stirring occasionally, reduce heat to low and cook a further 5 minutes.

Serves 4
Tip: Burgers should always be thoroughly cooked; they should not be served rare or pink. A good guide is to insert a skewer into the thickest past; if it is ready to eat the juices will be clear.

RECIPE: Salsa Salad

Ingredients:

• 420g can red kidney beans, drained and rinsed
• 420g can corn kernels, drained and rinsed
• 1 medium tomato, finely diced
• 1 medium green capsicum, finely diced
• 1 small red onion, finely diced
• 1 teaspoon ground cumin
• 1 tablespoon chopped fresh coriander
• 2 tablespoons lime juice
  

Method:

1. Place all ingredients in a a bowel and mix together. Serve chilled.

RECIPE: Beetroot & Ricotta Wraps

Ingredients:

• 1 medium sweet potato, thinly sliced
• 2 tbsp Olive oil
• 1 cup fresh low fat ricotta cheese
• 1 tbsp fresh dill
• 4 wholemeal lavash bread
• 2 fresh beetroot, peeled and grated
• 2 shallots, chopped
• 1 cup rocket leave

Method

1. Toss sliced sweet potato in oil. Place on a baking tray and roast in a hot oven, 200oC for 20 minutes. Drain on kitchen paper.
2. Combine ricotta cheese and dill.
3. Spread a layer of ricotta cheese over 4 Lavish bread, then top with sweet potato, beetroot, shallots and rocket.
4. Roll up firmly and wrap in plastic wrap.
   Serving suggestion: Try with shaved turkey or chicken.

RECIPE: Oven Baked Vegetable Risotto

Ingredients:

• 2 cups Arborio rice
• 4 cups of boiling watrer
• 425g canned tomatoes
• 10g vegetable stock, crumbled
• 2 tbsps margarine
• 2 cups slice mushrooms
• 3 cups of spinach leaves
• 1/2 cup finely grated parmesan cheese
• 1 yellow or red capsicum, roasted
• 60g reduced fat fetta cheese, cubed

Method:

1. Combine rice, water, tomatoes, stock cube, margarine, and mushrooms into a large ovenproof dish. Cover dish tightly with lid.
2. Bake in a hot oven, 200oC, for 35-40 minutes or until rice is tender.
3. Stir through spinach leaves, parmesan, roasted capscium and fetta.

Per serve: 1520kJ (365 Cal), Protein 12g, Fat 9g, Carbohydrate 58g, Sodium 59g, Potassium 350mg, Calcium 150mg, Iron 1.3mg, Fibre 3g.