For those of you that don’t ‘do’ breakfast, or those looking for a way to increase fibre, calcium and protein in one hit! Not just a breakfast option either, consider this also for an easy portable lunch. This is an example of a ‘yoghurt bowl’. You will see what I mean when you google this term. Yoghurt bowls are basically … Read More
Tuna Frittatas
This is a super simple, yummy recipe for the whole family. Ingredients 2 tbsp vegetable oil 3 garlic cloves (crushed) 3 spring onions (finely sliced) 12 eggs 2 x 185grams tuna in spring water salt and pepper to season Method 1. Pre heat oven to 200 degrees and line a medium sized (20cm diameter) pyrex or baking dish with baking paper. 2. Crack eggs … Read More
Spinach and red pepper mini frittatas
Spinach and red pepper Mini Frittatas Ingredients 1 teaspoon olive oil 1/2 red bell pepper, diced small (about 1/2 cup) 1/2 small yellow onion, diced small (about 1/2 cup) about 3 cups loosely packed spinach, roughly chopped 4 eggs 4 egg whites 1/4 cup skim milk 2/3 cup grated cheddar cheese salt and pepper to taste Instructions Preheat … Read More
Asparagus Omelette
Asparagus Omelette Serves 2 Bunch of asparagus – sliced in half lengthways 6 eggs 2 tablespoons pesto 2 handfuls of crunchy sprouts – found in the fresh produce section of supermarket Chilli flakes – pinch Salt – pinch Heat a large frypan with 1-2 tbsp oil. Toss the asparagus in the oil. Season with chilli flakes and a … Read More
Crunchy Vietnamese Chicken Salad
Ingredients 2 tablespoons sugar 2 tablespoons plus 1 teaspoon Asian fish sauce 1 1/2 tablespoons fresh lime juice, plus lime wedges for serving 1 1/2 tablespoons white vinegar 1 tablespoon water 1 long red chilli with seeds, minced 1 small garlic clove, minced 1 cup vegetable oil, for frying 2 large shallots, thinly sliced (use spring onion if you can’t … Read More
Beef and Lentil Burgers
From the ‘Heart Foundation Cookbook – Full of Beans’ available for download from https://www.heartfoundation.org.nz/resources/full-o-beans-cookbook/ Ingredients 250 lean beef mince 400g canned lentils, drained and rinsed 2 tbsp tomato sauce 1 egg 1/3 cup parsley, chopped 1/2 medium onion, finely chopped 1 cup dried breadcrumbs 1 carrot, grated Pinch ground black pepper Method Combine all ingredients Knead mixture until well … Read More
30 minute Chicken Pie
30 minute Chicken Pie Serves 6 Ingredients 3-4 large chicken breast (about 700g) Knob of butter A lug of oil 2 spring onions 150g mushrooms 1 heaped tbsp plain flour 2 tsp English mustard (optional) 2 heaped tbsp lite cream cheese 300ml chicken stock 3 sprigs fresh thyme or 3 pinches of dried thyme ½ tsp nutmeg Puff pastry … Read More
Berry Bircher Muesli
Perfect for those get-out-of-bed and go sort of people. Prepare this muesli the night before (5 minutes!) and you’ll wake up to a fast, healthy, convenient breakfast. This recipe is super versatile – swap for different seeds, nuts and fruit as desired. This breakfast is not only delicious, but is a nutritious choice. It has high-fibre oats to fill you … Read More
Gluten Free Spaghetti Bolognese
This week is ‘Coeliac Awareness Week’ – June 10-16th 2019. If you haven’t checked it out already, see our blog on what coeliac disease is, and how to eat gluten free HERE. Spaghetti Bolognese is a family classic, and this dish can easily be turned into a gluten free dish for one or all. You can either cook this dish … Read More
Low FODMAP Garlic-Infused Oil
Does garlic trigger your IBS or give you unpleasant symptoms? Garlic offers our dishes so much flavour, but for some people it is just not worth suffering the aftermath. Luckily, ‘Garlic-Infused Oil’ is perfectly safe for those with garlic intolerance to use, even when on the FODMAP-elimination phase of your IBS journey! Give this easy recipe a go, how to store … Read More
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