Free Healthy Recipes
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Baked Field Mushrooms (Vegetarian, Savoury)
Large field mushrooms provide the perfect base for an easy mid week meal. Peel the skin, remove its thick stalk and itís ready to be filled. For those with no issues with dairy, low fat ricotta is a good source of ...
Baked Salmon with English Spinach and Sweetcorn (Seafood, Vegetarian, Savoury)
With fresh salmon costing around $30 a kilo itís a luxury for many who have more than two mouths to feed. Itís the best natural source of Omega 3 and makes a fantastic choice for singles - much cheaper than buying ...
Baked Salmon with Roast Garlic, Leek and Barley Risotto (Seafood, Savoury)
Iím not into fish and salad during winter. We need carbs when it is cold, provided they are good carbs that is. Wholegrains have numerous nutritional advantages. They have a low GI, contain B group vitamins and are a good source ...
Caramelised Leek, Onion and Rosemary tart with Spinach and Ricotta (Vegetarian, Savoury)
A delicious savoury tart that uses a besan pastry shell, suitable for those who avoid wheat and gluten, as it is a flour made from chickpeas.
Chargrilled Ocean Perch and Kumara Mash (Seafood, Savoury)
Nothing very complicated with this one. It's another 'gate to plate' dish that takes just minutes. Perch is a lovely, light, clean-tasting fish and complements the flavours of za'tar beautifully.
Chicken and Lentil Soup (Poultry, Savoury)
Lightly spiced and full of vegies, this soup is also low GI, guaranteeing this meal will see you through to breakfast the next morning. You'll be hard pressed to finish the whole bowl!
Egg and Mushroom Florentine (Eggs, Poultry, Vegetarian, Savoury)
Ready in 15 minutes, this is the perfect breakfast recipe or even a light dinner, served with some green salad and extra vegies or brown rice.
Lemon Za'tar Chicken with Chargrilled Zucchini and Spinach (Poultry, Savoury)
This is a great dish for people who are trying to lose weight - served alongside simple steamed greens, the za'tar gives life to the meal. Healthy and low-fat shouldn't mean low flavour!
Poached Chicken & Mustard Florentine (Poultry, Savoury)
This recipe sounds rather grand but itís simply chicken in a creamy mustard and spinach sauce. And donít be worried about the word ďcreamyĒ Ė itís not made with cream.
Roast Pumpkin and Silverbeet Pie (Savoury, Vegetarian)
Hereís a dish I like to serve at a casual lunch where everyoneís required to bring a plate. While it looks terribly complicated itís not at all and it rather fun to make. Make sure you have a water spray ...
Roast Pumpkin, Pinenut and Goats Fetta Wraps (Vegetarian, Savoury)
This is a nice simple and very delicious wrap, served warm or cold. Pumpkin, like all orange vegetables, is rich in carotenoids which can be used to make the antioxidant Vitamin A. Itís also a good source of numerous other ...
Sage and Spinach Omelette (Vegetarian, Savoury)
I love omelettes Ė when you open the fridge and thereís very little in it bar some eggs, a few other scraps and the obligatory greens in the crisper, a delicious healthy meal is still within your grasp in the form ...
Scrambled Eggs with Ricotta, Tomato and English Spinach (Vegetarian, Savoury)
Save this one for the weekend after youíve had a long morning walk. Itís a deviation from the traditional scrambled egg made with milk, or, in some cafes, cream, but in my opinion much nicer. Rich in calcium, abundant nutrients from ...
Scrambled Tofu with Hummus & Avocado (Vegetarian, Vegan)
This dish makes the ideal brunch with a difference - substantial enough to fill you most of the day, it's low in fat and cholesterol and a good source of non animal protein and vitamins. Make sure you use silken tofu ...
Seafood Nabe (Seafood)
Again there are no real rules with this Ė other than starting with the dashi in the pot. The ingredients are pretty much up to you. Lay all the chopped fish and veggies out in the centre of the table and give ...
Smoked Salmon and Spinach Roulade (Seafood, Eggs)
This beautiful entree is much easier to make than it looks and is surprisingly low in KJ. With pumpkin and spinach it adds to your share of daily antioxidants not forgetting (how could we forget this) that it tastes great!
Spicy stir fried Chicken with Sun Dried Tomatoes, Sweetcorn and Spinach (Poultry, Savoury)
This is a lovely sweet summer stir fry. The kids will enjoy this too, if you leave out the chilli. Treat the corn as the serve of carbohydrate and thereís no need to dirty another pan to make noodles or high ...
Spinach bundles with marinated Soy and Sesame Mushrooms (Vegetarian, Vegan, Savoury)
Youíll be surprised at how cooked these mushrooms actually taste. The trick of course is allowing them to marinate over a few hours.
Spinach, Avocado, Mango, Goats Cheese and Pinenut Salad (Vegetarian, Salad)
This is an easy lunch and can be thrown together in no time and tastes scrumptious. It is essential to pick fruits that are perfectly ripe whilst retaining their shape.
Steamed Fish Balls with Bean and Tuna Sauce (Seafood, Vegetarian, Savoury)
Steaming this fish in a blend of coriander and lemon zest gives these fish balls a clean fresh taste. The bean and tuna sauce is a variation on the Italian tonnato sauce, made with tuna and mayonnaise. While a traditional tonnato is ...
Steamed Ling in Ginger and Ponzu with English spinach and Edaname (Seafood)
Once the ponzu is made, this quick and easy dish takes minutes to prepare. In this recipe I used ling fillets, but you can substitute the ling for any other thick filleted white fish.
Stuffed Mushrooms (Vegetarian, Savoury)
These delicious mushrooms are quite rich. Serve them as an entree with 3 on each plate or as a main with 5.
Sweet and Sour Eggplant with Yellowtail Kingfish and Steamed Spinach (Seafood, Savoury)
In this dish the berry dressing becomes a marinade giving the eggplant a wonderful sweet and sour flavour. Serve it under a piece of kingfish (or any other thick white fillet) with some greens of course and it becomes a dinner ...
Toddlers Spinach and Ricotta Triangles (Vegetarian, Savoury, Kid Friendly)
A delicious calcium packed vegetarian snack or meal. Most kids love filled pastry and this is a good recipe to do together. Get creative and choose your toddlers favourite fillings.
Tofu and Sesame Spinach (Vegetarian, Savoury)
Tofu is a great staple for singles Ė itís inexpensive and keeps in the fridge for ages. Once opened it will still last for days provided the water itís packed in is changed regularly, consequently a 375g block will cover two ...
Tomato, Tuna, Spinach and Pinenut Pasta (Seafood, Savoury)
A simple tasty mid week meal.
Veal and Vegetable Stack (Savoury, Game Meats)
Here's a meal that takes minutes and, while it may look complicated, is a perfect mid-week meal when you're in a hurry. As well as being packed with nutrients it tastes and looks fabulous.
Za'tar Chicken Thigh with Spinach and Tahini Sauce (Poultry, Savoury)
It is true that thigh meat does contain more kilojoules than breast meat but for every 100g itís only an additional 58Kj or 13 calories Ė which in the scheme of things is very little. With the skin removed it has ...
Egg and Avocado Mountain Wraps
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