RECIPES FAR AND WIDE

Healthy Recipes?

I’m looking to start eating more healthy.

I really like italian foods, pastas, and really any grains. I’m also really big on fruit and love salad.

I’m overall not that pick-y of an eater, i’m NOT a vegetarian or vegan, so no worries there. I just need something thats going to taste good, be good for me and not be overly exspensive.

Any ideas?

Pancakes with apple and yoghurt:
Ingredients:
200 g low fat yoghurt, plain or vanilla
1/4 cup lemon juice
2 eggs, lightly beaten
3/4 cup plain wholemeal flour
2 large apples, peeled and grated
2 tablespoons light olive oil

Method:
1. Place all ingredients in a large bowl. Mix until well combined.
2. Heat a non-stick frypan with a little oil over a medium heat.
3. Drop teaspoons of batter into the pan and cook until golden brown on both sides.
4. Remove from pan and repeat with remaining mixture.

Notes: Serve with yoghurt and a sprinkle of cinnamon

Fruit smoothie
Ingredients:
1 cup reduced fat milk
200 g reduced fat vanilla yoghurt
2 tablespoons skim milk powder, (optional)
2 tablespoons wheat germ, (optional)
1 large banana, or peach or mango (peeled) or 1/2 cup strawberries

Method:
Put all ingredients in blender, blend until frothy and drink immediately.

Salsa – orange and grapefruit
Ingredients:
1 ruby red grapefruit, peeled and diced
2 naval oranges, peeled and diced
1 persimmon, peeled and diced
2 teaspoons mild flavoured honey
1 tablespoon sliced mint leaves

Method:
Combine all ingredients together. Spoon over pancakes, crepes or pikelets, baked or stewed fruit, reduced fat icecream or yoghurt.

Tofu omelettes
Ingredients:
3 eggs
6 spring onions, finely chopped
250 g tofu, soft packet
cracked pepper, to taste
1/4 cup parsley, fresh, finely chopped

Method:
1. In a large bowl, lightly beat eggs.
2. Mix spring onions and tofu to a creamy consistency and season with pepper.
3. Combine eggs and tofu mixture.
4. Heat non-stick frying pan over moderate heat then add 1 teaspoon of oil.
5. Spoon 2 teaspoons of mixture into pan. Cook 2 minutes or until golden brown. Turn and cook another minute. Repeat with remaining mixture.
6. Sprinkle with parsley or basil.

Notes: Could be served with a fresh tomato sauce or chutney

Tuna and olive loaf
Ingredients:
1/2 cup skim milk
1/4 cup black olives, chopped
1/3 cup olive oil
3 eggs
1 X 425g can tuna in springwater
1 cup grated reduced fat cheese
1 teaspoon baking powder
1 teaspoon mustard powder
2 tablespoons chopped fresh chives
1/3 cup plain flour
pepper, to taste

Method:
Mix together all ingredients, pour into lightly greased and lined medium sized loaf tin, then bake at 180°C for 40 to 45 minutes or until bread is brown and cooked.

Notes: Makes approximately 12 slices. Best eaten straight from the oven. Serve with bowl of Hearty vegetable soup for a complete meal.

Asparagus crumbed with parmesan on bocconcini salad
Ingredients:
250 g fresh asparagus spears
1/2 cup flour
1 egg, lightly beaten
1/2 cup shredded Parmesan cheese
1/2 cup breadcrumbs
4 roma tomatoes, quartered
100 g bocconcini cheese (milk cherries), halved (see Notes)
1 cup fresh basil leaves
2 tablespoons balsamic vinegar
pepper, to taste

Method:
1. Coat asparagus in flour, dip in egg and coat in combined breadcrumbs and Parmesan cheese, press lightly.
2. Place asparagus on a lined oven tray and bake at 200°C for 8 to 10 minutes or until parmesan cheese is golden and crisp.
3. Combine tomatoes, bocconcini cheese and basil and drizzle with vinegar. Arrange salad onto serving plates, top with crumbed asparagus and season to taste.

Notes: Bocconcini cheese is a fresh stretched curd cheese formed into little domes referred to as cherries. The cherries are sold immersed in a mild brine solution. Bocconcini has a delicate flavour and provides an interesting texture rather similar to al dente pasta. It is used to carry other flavours such as fresh herbs and olive oil in salads. When heated, as on top of pizzas, it melts into appetising creamy-coloured pools.

Barbecued squid with green mango salad
Ingredients:
2 cloves garlic
2 small chillies
2 tablespoons dried shrimp
1/2 green mango, julienne
100 g young green beans, sliced finely on an angle
1 ripe tomato, halved, seeded and diced
1/2 cup Thai basil
1/2 cup Viet mint
1/2 cup coriander
2 tablespoons peanuts
1 tablespoon reduced-salt soy sauce
2 tablespoons lime juice

1 tablespoon sugar, (preferably palm sugar)
400 g young small squid, cleaned and cut into strips
20 ml canola oil
3 tablespoons fried shallots

Method:
1. Place garlic, chillies and dried shrimp in a food processor and blend to a fine mince. Put in a bowl with the mango, green beans, tomato, Thai basil, Viet mint, coriander and peanuts. In a separate bowl, combine the soy sauce, lime juice and palm sugar. Warm gently to dissolve. Add dressing to salad and let sit for 5 minutes.

2. Toss the prepared squid in canola oil and quickly sear on a very hot barbecue for about 1 minute. Add to salad and toss. Divide between 4 plates and serve sprinkled with fried shallots.

Beef – Thai salad
Ingredients:
500 g rump steak, trimmed of all visible fat
200 g rocket or mixed lettuce leaves, washed and drained
2 Lebanese cucumbers, thinly sliced
1 punnet cherry tomatoes
2 tablespoons mint leaves, finely sliced

Thai-style dressing:
2 cloves garlic, crushed
1/4 cup coriander leaves
1 small red chilli, seeds removed and chopped, (use 2 chillies if you like it spicy)
2 tablespoons lime or lemon juice
1 tablespoon fish sauce
1 tablespoon palm or brown sugar
6 spring onions, sliced

Method:
1. Season the meat well with the pepper and seal in a non-stick pan over a high heat until well browned on both sides but rare inside. (Depending on the pan used, you may need to brush the pan surface lightly with oil to prevent the meat from sticking). Transfer the meat to a plate and allow it to rest for 4 to 5 minutes to let the meat fibres relax and help keep the juices in the meat.
2. Slice the meat thinly across the grain and place in a bowl. Add the rocket (or mixed lettuce leaves), cucumber, cherry tomatoes and mint.
3. To make the dressing, place the garlic, coriander, chillies, lime juice, fish sauce and spring onions in a food processor and process until well blended, about 1 minute.
4. Toss the beef and salad vegetables with the dressing and serve at once.

Notes: Slice the meat across the grain to achieve the most tender eating quality. This is important when cutting raw meat and when carving roasts.

Salad – pumpkin with sesame
Ingredients:
750 g butternut pumpkin, peeled, seeded and cut into thin slices
1/2 bunch watercress
150 g mung bean sprouts

Dressing
2 tablespoons sesame seeds
2 tablespoons olive oil
1 tablespoon cider vinegar
1 tablespoon white wine vinegar
1 teaspoon honey

Method:
1. Steam pumpkin slices for 3 to 4 minutes (do not allow to become mushy or too soft.) Spread out to cool.
2. Place watercress around the edge of a salad platter.
3. Arrange mung beans in center of platter and pumpkin slices overlapping between the watercress and sprouts.
4. For dressing, toast sesame seeds in a dry frying pan over a gentle heat until golden brown (take care they do not burn).
5. Gently heat remaining dressing ingredients in a small saucepan, stirring until honey dissolves.
6. Add sesame seeds to dressing and sprinkle over pumpkin.

Salad – tomato, watercress, prawn and pasta
Ingredients:
1 300g dried pasta shapes
1 bunch watercress
2 tablespoons lemon juice
2 tablespoons olive oil, extra virgin
1 teaspoon caster sugar
4 anchovies, drained, finely chopped
black pepper, freshly gound
4 medium tomatoes, ripe, chopped
1 red onion, finely sliced
1 Lebanese cucumber, finely sliced
150 g kalamata olives
750 g medium prawns, cooked, shelled and deveined (To devein prawns, remove shells and make a cut down back of each prawn. Remove dark intestinal track, rinse prawns under cold water and drain.)

Method:
1. Cook pasta in large saucepan with boiling salted water until just tender, drain and set aside to cool. 2. While pasta is cooking, wash and trim the watercress into sprigs and pat dry with paper towel. 3. Place lemon juice, olive oil, sugar and anchovies in a screw-top jar and shake to combine. Season to taste with pepper. 4. Place the pasta in a large salad bowl, add the tomatoes, onion, cucumber, olives, prawns, watercress and anchovy dressing.

Notes: Toss well to combine and serve immediately.
Use egg free pasta if you are preparing food for people with an allergy to egg.

Warm chickpea salad
Ingredients:
100 g baby green beans
50 ml extra virgin olive oil
200 g cooked chickpeas, (canned is acceptable), drained
1 red capsicum, cut into strips
1/2 Spanish onion, finely sliced
Juice of one lemon
Pepper
50 g rocket leaves
50 g feta

Method:
1. Pick the stalk end off the baby beans and blanch in boiling water for 1min. Refresh in iced water.

2. Heat olive oil in frying pan over a gentle heat. Add the chickpeas, baby beans, capsicum strips and onion and cook for 2-3min or until warmed through.

3. Add lemon juice and then season with pepper. Remove from heat and toss in rocket leaves.

4. Place the chickpea salad in the centre of a plate and crumble the feta over the salad.

Salad – warm potato and salmon
Ingredients:
600 g salmon fillets
500 g baby (new) potatoes, halved
olive oil, cooking spray
100 g baby corn, (either whole canned baby corn or fresh corn)
100 g baby spinach leaves, washed and halved lengthwise
100 g semi-dried tomatoes

Dressing
4 tablespoons natural yoghurt, reduced fat
3 tablespoons sweet chilli sauce
2 tablespoons lemon juice

Method:
1. Preheat oven to 200°C.
2. Remove the skin from the salmon fillet and then use tweezers to remove any bones. Cut the salmon into large cubes.
3. Put the potatoes in a large baking dish, lightly spray with olive oil spray and cook for 30 minutes, turning a couple of times during cooking.
4. Add the baby corn to the potatoes and cook for 10 minutes or until the potatoes and corn are tender.
5. Turn t

Penne Pasta, Italian Vegetarian Recipe

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