Recipes – Nutrition Australia

Dairy-free berry delight smoothie

Tess Leeder — Mon, 25 Jul 2022 00:33:39 +0000

2 cup silken tofu 2½ cups reduced fat soy milk or calcium fortified almond milk 1 cup frozen mixed berries 1 roughly chopped frozen banana 1 tbsp chia seeds 2 tsp honey ¼ tsp vanilla essence Place all ingredients into a blender and blend until smooth. Pour into four tall glasses and serve. Silken tofu increases the protein content of this smoothie. Protein is important for muscle growth and...

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Chickpea & couscous salad

Tess Leeder — Mon, 25 Jul 2022 00:29:04 +0000

200g couscous 200ml reduced salt vegetable stock, hot 1/4 cup (60ml) olive oil Pinch of freshly cracked black pepper 1x 400g can chickpeas, drained and rinsed 1 Lebanese cucumber, diced 1/2 red onion, finely sliced 1 yellow capsicum, seeds removed, diced 2 tomatoes, seeds removed, diced 95g tinned tuna in springwater ¼ cup chopped mint leaves 2 tablespoons chopped flat-leaf parsley 2 tablespoons...

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Beef San Choy Bau

Montana Griffiths-White — Mon, 06 Dec 2021 04:06:49 +0000

100g rice noodles (uncooked) 1 spring onion, thinly sliced 1 cup cabbage, diced 1 medium carrot, diced 1/2 cup green beans, diced 1/3 cup peas 1 medium capsicum, diced 1 garlic clove, crushed 1cm knob ginger, grated 300g lean beef mince 1 tablespoon soy sauce (reduced salt) 10 iceberg lettuce leaves (served as cups) Cook rice noodles according to packet instructions. Heat a wok or frying pan over...

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Beetroot Burgers

Montana Griffiths-White — Mon, 06 Dec 2021 04:06:48 +0000

200g beetroot, grated 200g tofu, crumbled 1/2 red onion, finely chopped 1/2 garlic clove, crushed 1 teaspoon thyme leaves, dried 1 teaspoon parsley, chopped 1 quarter lemon zest 1/3 cup breadcrumbs or oats Black pepper, to season Olive oil Apple slaw ingredients 1 cup red cabbage, shred thinly 1/2 cup fennel bulb, thinly sliced 2 medium apples, coarsely grated 2 tablespoons whole egg mayonnaise or...

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Green Salad

Montana Griffiths-White — Mon, 06 Dec 2021 04:06:05 +0000

1 large cucumber 1 capsicum 4 tomatoes 1 baby cos lettuce 1 cup baby spinach 1 lemon, juiced 3 tablespoons olive oil Dice the cucumber, capsicum and tomato and place in a large bowl. Roughly chop the lettuce and add to the bowl along with the baby spinach. To make the dressing, combine lemon juice and olive oil in a small bowl. Pour the dressing over salad and toss just before serving.

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Rainbow Pie

Montana Griffiths-White — Mon, 06 Dec 2021 04:05:15 +0000

4ml extra virgin olive oil 1/2 zucchini, sliced thinly length-wise 1/4 eggplant, sliced thinly 1 cup leafy greens: spinach, Silverbeet or kale 1/3 cup peas/mung bean sprouts 400g passata 200 lasagne sheets Tofu ricotta 200g tofu. drained and rinsed 1/2 beetroot, fresh (grated) or preserved (blended) 2 tablespoons hummus 1 handful fresh herbs (basil, oregano, parsley), roughly chopped 1/

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Mexican Beef Wraps

Montana Griffiths-White — Mon, 06 Dec 2021 04:05:11 +0000

120g rice, cooked 1/2 brown onion, finely diced 1/2 medium carrot, finely diced 1/2 celery stick, finely diced 1/2 red capsicum, finely diced 8ml olive oil 1/4 teaspoon ground cumin 1/4 garlic clove, crushed 200g lean beef mince 1 can red kidney beans, drained and rinsed 1 can reduced salt crushed tomatoes 200ml cold water 5 wholemeal or grain wraps 1/3 cup cos lettuce, shredded 1 avocado...

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Lentil Bolognese

Montana Griffiths-White — Mon, 06 Dec 2021 04:03:04 +0000

1 brown onion 4 garlic cloves 1 carrot 1 celery stick 1 tablespoon rosemary leaves 8-10 mushrooms 1 x 400g can brown lentils 1 tablespoon olive oil 1 x 400g can crushed tomatoes Salt and pepper, to season ½ cup water 500g spaghetti Parmesan cheese to serve Wash carrots and celery under cold water and finely dice. Peel brown onion and finely dice. Set aside in a bowl. Peel garlic cloves and finely...

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Fritters

Montana Griffiths-White — Mon, 06 Dec 2021 04:02:12 +0000

1 x 420g can of corn kernels 1 zucchini 2 cups plain flour 1 teaspoon baking powder 2 eggs, whisked 1 cup milk 1 tablespoon olive oil Greek yoghurt, to serve Drain can of corn kernels into a sieve and rinse under cold water. Set aside. Grate the zucchini. Add all ingredients except olive oil into a large bowl and mix until combined. Heat olive oil in a frypan over medium-high heat. Pour ¼ cup of...

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Savoury Muffins

Montana Griffiths-White — Mon, 06 Dec 2021 03:59:50 +0000

1 red capsicum 4 button mushrooms ½ large carrot 1 ½ cups of flour 1 teaspoon baking powder 4 tablespoons butter ½ cup grated cheese 2 cups milk 2 eggs, whisked 2 tablespoons olive oil Preheat oven to 180°C. Line a muffin tray with baking paper or grease with butter or oil. Rinse carrot and capsicum in cold water. Grate carrot, finely dice capsicum and slice mushrooms. Set aside Combine capsicum...

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