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Recipes

Get Creative This Winter! Ensure Your Family Get Their 2 Serves Of Fruit And 5 Serves Of Vegetables Daily With These Easy To Follow Kid Friendly Recipes!



As the nights get cooler, why not warm things up with this easy PUMPKIN SOUP!


What You Need:

  • 1 Onion, Chopped
  • 1 Garlic Clove, Crushed
  • 1 Tablespoon Olive Oil
  • 750g Pumpkin
  • 1 Large Potato
  • 4 Cups Vegetable Or Chicken Stock
  • ¼ Cup Low Fat Natural Yogurt

    • What To Do:

    Heat oil in a large pot and cook onion and garlic over low heat until onion is soft. Add pumpkin, potato and stock, and bring to the boil. Reduce heat and simmer for 20 minutes or until pumpkin is tender. Remove from heat and cool slightly. Puree in a blender until smooth. Add yogurt to serve.

     

     

    Just because it’s winter doesn’t mean you can’t enjoy this delicious GREEK SALAD!

    What You Need:

  • 1 Cucumber
  • ½ Red Onion
  • 4 Ripe Tomatoes
  • 12 Black Olives
  • 125g Feta Cheese, Salt Reduced
  • 1 Spring Onion
  • 2 Handfuls English Spinach Leaves
  • 2 Tablespoons Parsley
  • ½ Cup Greek Salad Dressing, Fat Reduced

    • What To Do:

    Combine ingredients in a serving bowl and mix well.

     

     

    For a simple mid week winner, why not try a HAM AND VEGIE SLICE!

    What You Need:

  • 6 Eggs
  • 60g Plain Flour
  • 1 Cup Zucchini, Grated
  • ½ Cup Sweet Corn Kernels
  • 1 Cup Carrot, Grated
  • ¼ Cup Chives, Chopped
  • 100g Lean Ham, Chopped
  • 50g Grated Cheese, Reduced Fat

    • What To Do:

    Preheat oven to 180oC. Beat egg and flour together until smooth. Add zucchini, corn, carrot, chives and ham, and stir to combine. Pour into a dish lightly sprayed with oil. Top with cheese. Bake for 30-40 minutes until set.

     

     

    Getting your 5 serves of vegetables is easy with this CHICKEN AND VEGIE PIE!

    What You Need:

  • 4 Chicken Breasts, Skin Removed
  • 2 Cups Chicken Stock
  • 2 Tablespoons Dry Sherry Or White Wine (Optional)
  • 1 Bay Leaf
  • 700g Mixed Vegetables Of Choice (Carrots, Cauliflower, Leeks, Cabbage, Asparagus, Baby Corn, Peas)
  • 2 Tablespoons Cornflour
  • 2 Tablespoons Low Fat Milk
  • 2 Tablespoons Chopped Mixed Herbs (Parsley, Thyme, Oregano, Marjoram) Or 1 Teaspoon Dried Mixed Herbs
  • Freshly Ground Or Cracked Black Pepper, To Taste
  • 6 Sheets Filo Pastry
  • Olive Or Canola Oil Spray

    • What To Do:

    Preheat oven at 200oC. In a large covered pan, slowly poach the chicken breasts in chicken stock, sherry and bay leaf for 15-20minutes depending on the size. Cut vegetables into bite size pieces and add to the pan. Cover and continue to cook for 5 minutes. Remove the bay leaf and place chicken and vegetables into a deep pie dish, leaving behind the juices. Mix cornflour with milk and add juices, pour sauce over chicken and vegetables. Prepare pastry crust by spraying every second sheet of filo with a little oil and layering sheets on top of each other. Place over top of dish, scrunching up slightly. Spray with a little oil and bake until crisp and brown.

     

     

    Why not try something different. CABBAGE ROLLS are nutritious and a great way to get the kids to see cabbage in a new light!

    What You Need:

  • ½ Cup White Rice
  • 8 Large Cabbage Leaves
  • 1 Onion, Finely Chopped
  • 250g Lean Pork Mince
  • 50g Packet Reduced Salt Cream Of Chicken Soup Mix
  • 1 Egg
  • ¼ Cup Chives, Chopped
  • 3 Spring Onions, Chopped
  • 2 Ripe Tomatoes, Chopped
  • 1 Large Capsicum, Seeded And Finely Diced
  • 425g Can Crushed Tomatoes

    • What To Do:

    Cook rice following packet directions and cool. Preheat oven to 180oC. Blanch cabbage leaves in boiling water for 1-2 minutes until soft, drain onto a clean tea towel and remove coarse stems. Combine remaining ingredients except canned tomatoes. Divide between the cabbage leaves and fold into rolls, ensuring the filling is enclosed. Place seam down and pack tightly in an oblong baking dish. Spoon over crushed tomatoes and cover tightly with foil. Bake for 1 hour.

     

     

    We haven’t forgotten the fruit, so make some room for dessert with this yummy ALL YEAR ROUND FRUIT SALAD.

    What You Need:

  • 2 CUPS MELON, PEELED AND CHOPPED (Watermelon, Rockmelon Or Honeydew Melon)
  • 1 Banana, Peeled And Sliced
  • ½ Pineapple, Cored And Cubed
  • 1 Kiwi Fruit, Peeled And Cubed
  • Pulp Of 3 Passionfruit
  • Juice 2 Oranges

    • What To Do:

    Combine all fruit in a large serving bowl. Stir through passionfruit and pur over juice and mix.


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