Published in 2012 by Hardie Grant Books

Hardie Grant Books (Australia)Ground Floor, Building 1658 Church StreetRichmond, Victoria 3121www.hardiegrant.com.au

Hardie Grant Books (UK)Dudley House, North Suite34–35 Southampton StreetLondon WC2E 7HFwww.hardiegrant.co.uk

All rights reserved. No part of this publication may bereproduced, stored in a retrieval system or transmittedin any form by any means, electronic, mechanical,photocopying, recording or otherwise, without the priorwritten permission of the publishers and copyrightholders.

The moral rights of the author have been asserted.

Copyright text © Tiffiny Hall 2012Copyright recipes © Hardie Grant Books 2012

A Cataloguing-in-Publication entry is available fromthe catalogue of the National Library of Australia atwww.nla.gov.auLighten UpeISBN 9781742738567

Publisher: Pam BrewsterCover concept: Tanya De Silva-McKayText design: Kerry Klinner

Food photographer: Mark RoperStylist: Georgia YoungFood preparation: Peta GrayPortraits of Tiffiny Hall by Peter Collie and MarinaOliphant

Contents

Title PageCopyright PageIntroductionHealthy food relationshipsHow much to eatWhen to eatWhat to eatWhat not to eatThe gym of lifeHearty breakfastsQuick snacksTasty lunchesDelicious dinners

VegetarianFish and seafoodChickenBeef, kangaroo, lamb and pork

Yummy desserts

IntroductionHey Health Ninjas! I’ve got news foryou: a great physique starts in thekitchen, not the gym. When you see a fitand toned body, I bet you think ofslogging it out with the barbells andtreadmill, but a gorgeous shape is onlyabout 20 per cent due to movement. Theother 80 per cent — and that’s themajority! — comes from nutrition. Soyour best body needs diverse anddelicious nourishment 100 per cent ofthe time, which is where the recipes I’vebrought together in this book come in.

Since writing my two other books,Fatloss for Good and WeightlossWarrior, I’ve had so many readers ask

me for recipes that fit with my ‘eatnaked’ philosophy. Lighten Up is myanswer: it’s packed with high-protein,low-carb recipes that will nourish thewarrior soul, and excite your palate(without straining your wallet!). BecauseI believe that food is about more thanjust calories, there’s taste, texture,adventure and sharing of experiences. Idon’t want you eating solo, on a diet,miserable and struggling. My recipes aremeant to be enjoyed with friends andfamily, to help you achieve fatloss forgood, with maximum wellbeing. I’mgoing to show you that it’s easy to createand enjoy low-calorie, healthy foodbursting with flavour.

Lighten Up is all aboutsharing the beauty offood, and throughrespecting food, yourbody will becomebeautiful too.

Healthy food relationshipsWorking on The Biggest Loser as atrainer, I know for certain that food canbuild you a prison or a palace to live in.When emotional stress, negativeinfluences and destructive peopleencroach on your life, the weight stacks

on. But weight is fluid: it can go away,but also—all-too-often—come back. Ifyou concentrate solely on the kilos, thefat will return. What you need to do forlasting fatloss is to try some mind tricksto regain perspective. Here’s anexample. When we are dieting, all wecan think about is ice-cream. That ice-cream cone is soooo big, it’s in yourface and blocking your vision and yourperception of the world. It’s literally allyou can think about. ‘Ice-cream, ice-cream, ice-cream!’ your mind chants. Ifyou mentally heave that ice-cream away,you regain a little distance, but you canstill see it blocking your vision and theeffort involved in pushing it away onlymakes you more anxious.

Now here’s the thing, and I’m going tobe honest with you. Your food addictionwill never leave you—no matter howhard you push. The answer isn’t to pushthe addiction away, but to grab hold of itand place it where you have a clearerview of it. Then you can regain yourperspective and you can see past thecraving.

You may never be cured of your foodaddiction, but you can learn how tocoexist with it. You will know it’s there,but you will be in control of it.

EAT OUT LOUDThe best way to disarm emotional eatingtriggers is to EOL—Eat Out Loud. Keep

a food journal: write down what you eatand drink, when and where you eat anddrink, and how you were feeling whenyou ate. Log the exercise you do, andwhat you chew. Doing this will inhibitcalorie amnesia and also illuminate yourtriggers. Perhaps you don’t eat enough?Or you eat too much after exercising?Maybe you eat sweet foods only inmeetings? Perhaps you snack whenyou’re bored or in front of the TV?

By learning your emotional eatingtriggers, you can put in place strategiesto avoid them, and you will be betterable to steer towards your goals andvalues, and away from anxiety.

How you see yourself isthe person you willbecome.

LOVE YOURSELF, LOVE FOODA healthy relationship with food startswith a healthy relationship withyourself. When you focus your lifearound wellness, you grow good energyin your relationships and in your home.

If you’re in a negative relationshipwith yourself, your food rapport will beself-destructive. Food will become anaddictive drug. If you have a positiverelationship with yourself, then yourlove of food will be nourishing. Food

will become a medicine that heals andhelps your body.

THE THREE-HOUR DAYIf you are a perfectionist with an all-or-nothing attitude—then try my three-hour day. Treat every three hours as anew day. Forgive yourself for a slip-up and start again in three hours’ time.One relapse doesn’t mean you have tothrow away the whole day. Doing thiswill prevent binging and self-destruction, and also cap the guilt. Atreat will never make you fat, but abinge will.

There’s no such thing as perfection. Ifwe set ourselves an unrealistic standardwe’ll feel we’ve failed and the negativecycle of self-loathing and weight gainwill continue. We must acceptourselves, as we are, in any givenmoment. Through bad times and goodtimes (a kilo of weight gain, a spate ofpimples, a new relationship orburgeoning career), our self-love mustbe as unconditional and accepting, asfree, fearless and limitless, as the lovewe are capable of giving others—without demands, comparisons orcompetition. You are a gift to your body;you can make it stronger or weakersimply in the way you communicate with

yourself. To change your circumstancesyou must first change your inner voice.Every second of every minute of everyhour of every day, make sure you standguard as a warrior at the gates to yourmind.

No-fat or low-fat dietsIf you want to get rid of the fat on yourbody, put some more in your mouth. It’strue: good fats help you lose weight. Weneed polyunsaturated andmonounsaturated fats to help us think andgrow, and to absorb essential vitaminsand antioxidants from our food. Fatmakes food taste wonderful and helps usfeel satisfied. Healthy fats help ourhearts and feed our brains.

No-fat or low-fat diets trigger thestarvation response, increase insulinlevels, and cause hormone-relatedhunger and cravings.

When you cut out fat completely, yourblood sugar spikes and plummetsrapidly. Because fat slows the release ofcarbohydrates into the bloodstream,eating fat and carbohydrate together isthe way to maintain stable blood-sugarlevels. Moderate amounts of insulin arenecessary to make muscles grow, butlarge amounts of insulin prevent fatburning, instead promoting body-fatstorage. When your blood sugar spikes,your pancreas releases a lot of insulin tobring your blood sugar back to normal

levels.So do yourself a favour, and avoid

trans-fat and saturated fat whereverpossible, eating good fats instead, like 1tablespoon of tahini or nut paste, half anavocado, or 30 g of nuts and seeds.

HOW DO WE LOSE WEIGHT?We lose weight by exercising, right?Wrong. You won’t lose weight byexercise alone. Exercise can help keepmuscles toned, but losing fat is all aboutthe food you eat. You will always losemore weight by controlling what goesinto your mouth than by exercising. In agym class, you can expect to burn up to500 calories (2088 kJ), if you’reworking hard. Eat an apricot scroll with

your morning coffee, and you’re back tozero. No weight loss. Zilch. Even if yourun a marathon, you only burn 2600calories (10,855 kJ)—that’s theequivalent of a couple of doublewhopper burgers. Are you prepared tobust a gut exercising to compensate foreating a large fast-food meal? We burnaround 100 calories (418 kJ) an hourjust hanging out and doing nothing. If itcame down to choosing betweenexercise and food control for weightmanagement, I’d choose food every time,because it’s faster and more effective.

Like junk food, toxic

self-talk is a destructivehabit.

How much to eatIt’s hard not to lose weight on CampBiggest Loser, with hours of exercise,trainers at your beck-and-call, 24-hourmedical supervision and a controlledenvironment with zero temptation.Contestants on the show lose anythingfrom 4 to 10 kilos a week! This is not arealistic target for you. You should aimto lose between 500 g and 1 kilo a week—this is a healthy and sustainableweightloss goal. To achieve this, you

need to cut back 500 calories (2088 kJ)a day. This equals ditching two lattes aday or your morning muffin—sorry,cake!

PLATING UP PORTION GUIDE

• A serve of meat = your fist• ½ cup pasta = a tennis ball• 1 cup cereal = your fist• 30 g cheese = 4 dice• 1 piece of fruit = your fist• 1 tbsp butter = half a ping-pong ball• 1 tsp butter = the tip of your finger• 1 pancake = a CD

Binge managementDon’t freak out if you have a binge.Sometimes it just happens—a big night,stress, emotional pain, frustration,boredom! If you weigh yourself the nextday, don’t go ballistic if you’ve put onan extra few kilos. It’s natural forwomen to gain up to 3 kilos after a carb-binge, because for every gram ofcarbohydrate you eat, the body stores 3grams of water. Dealing with temptationon The Biggest Loser, I know that youcan easily fix a one-day binge. As longas you get back to healthy eating andexercise the next day, those extra kiloswill level out over the next 48 hours.But, fixing a week-long binge is harder.

When to eatWhen to eat seems pretty simple, really—eat when you’re hungry. But in theworld of weightloss, hunger has earneda bad reputation. We think of it as ourenemy if we’re on a diet, our ruin ifwe’re caught up in a food frenzy. Welive in a society that teaches us thathunger is something to be conquered, butin fact hunger isn’t our foe, it’s ourfriend.

Some of my contestants on The BiggestLoser admitted they’d never, ever knownthe feeling of hunger. Never! A hugechallenge for me was teaching them toget to know their appetites and hungercues. I taught them not to be afraid of

hunger. It’s okay to feel hungry, it reallyis! Learn to listen to your body, andactually feel whether you are hungry.

Eat only when you are hungry, andyour body will tell you when it wantsfood — your stomach will bark. Whenyour stomach growls every four hours,it’s a sign that your metabolism isspeeding up. This is a really healthysign.

Learn to love yourhunger!

Eat all dayDo you only eat lunchfast? That is, skipbreakfast and not eat until lunchtime?When you’re asleep, lack of food makesyour metabolism slow down. Breakfastis to break the fast of sleeping andkickstart your metabolism for the day. Ifyou skip meals throughout the day, you’llend up consuming most of your caloriesat night.

Eating in the dark is dangerousbecause you’re generally less active inthe evening and so you tend to storemore calories. Close the kitchen afterdinner to avoid constant snacking, andtry to make your last meal for the dayhigh in protein and low in sugar to keep

your insulin levels down.

THE ANSWER IS SIMPLE: EATNAKED.I do. I LOVE IT: nude food rules!Nude foods will harmonise yourhormones, speed up your metabolism,cleanse and alkalise your body.

It’s difficult to get sick when you’reeating naked foods that make yourbody alkaline: germs, bacteria,viruses, fungi and diseases need acidto thrive. Acids evolve through stress,negative emotions and eating fakefood that’s processed and packagedwith hardly any vitamins or mineralsleft in it.

We need water to lose fatWater is the most abundant substance inyour body: you are 70 per cent water.Even your bones are 20 per cent water.Water regulates your temperature,transports nutrients and builds tissue. Ifyou don’t water a plant, it dies; if youdon’t water yourself, you won’t grow toyour full potential. You can live for upto a month without food, but you’ll dieby the end of the week if you stopdrinking water.

Every process in your body dependson water, so dehydration has devastatingeffects if you’re trying to burn fat. Manypeople avoid drinking a lot of waterbecause they think it will make them

bloated, but the opposite is true: whenyou drink enough water, your kidneyswork super-efficiently, flushing toxinsand waste products out of your system.This leaves them free to do theirimportant jobs of burning fat, andrestoring and rebalancing hormones. Butif there isn’t enough water around, yourbody panics and instinctively retainswater to survive. So dehydration,paradoxically, causes fluid retention. Ifyou don’t have enough water flowingthrough your system, waste products pileup in your system, meaning your kidneyscan’t burn fat as efficiently as theyshould. The liver tries to help out withthe overload but, while covering thekidneys, it gets behind on its own work.

So how much should you drink? Well,forget glasses, and think jugs! You needabout 30 ml of water per kilo of bodyweight. That means you should bedrinking at least a few bottles of water aday. As a start, get yourself a 4-litrewater bottle and carry it around with youevery day for a week. You will beamazed by how little water you drink ina day. The 4-kilo weight of the waterbottle will give you a good workout, too—if you want to make it lighter, drinkup! Measuring your water intake iscrucial to understanding your ownhydration levels. Unless you get thisright, exercise and diet just won’tsynergise to give you the awesome

results you deserve.

What to eat

Eat nakedIf you need some advice which is shortand sweet, just remember to eat ‘close tothe source’. Ask yourself: Is this foodpretty much how it appears in nature?The less processing and packagingaround your food, the more likely that itis packed with nutrition. So this means‘Yes’ to things like brown rice, vegiesand lean meats, and ‘No’ to Tim Tams,soft drink, pizza and white bread.

Protein packs a punch

Protein provides the building blocks forthe body to construct and repair tissuesuch as muscle, hair, nails and skin.Protein is the raw construction materialfor your body’s cells; next to water, it isthe most abundant substance in yourbody. Protein helps you feel fuller forlonger, keeps your insulin levels stable,works as a natural diuretic, and burns offa lot of itself during the process ofdigestion.

Some protein-rich foods are dairyproducts; beans and lentils; quinoa; fish,and—yup, you guessed it!—meat.

Choose a variety of proteins each day.Try yoghurt for breakfast; beans forlunch; cottage cheese as a snack; grilled

chicken for dinner. As you age andmuscle is depleted, women need morecalcium, which you can get from twoservings of low-sugar dairy proteinsevery day. Fish is low-calorie, high-protein and heart-healthy, as well as richin omega-3 fatty acid, vitamin E andselenium. Free-range meats and eggs arebest—free of antibiotics and growthhormones with less saturated fat.

EAT NAKED FOR LIFE TIPS

• Go for weed. Seaweed! The fibre inseaweed reduces the amount offat absorbed in the body by up to75 per cent.

• Trade rice for lentils to amp up yourprotein and fibre levels. Half acup of lentils has 10 grams ofprotein.

• If you can’t cook fresh—go frozen.But always check the sodiumcontent and avoid frozen foods insyrups or packed with sugar.

• Eat one raw vegie a day—keepingsliced vegies in the fridge forsnacking makes this easy. Trycapsicum, celery and carrot.

• Always choose whole fruits overfruit juices. Fruit juices have nofibre and so they don’t make youfeel full.

• Always opt for cooking oil spray to

minimise added fat and use alittle, don’t put out a fire. If youlike to use a particular cookingoil, buy a spray bottle and fill itwith your choice.

• Beware of sauces, toppings,dressings, spreads—these areempty calories, salt-packed andcan double or triple your calorieintake as well as dull your tastebuds.

• Avoid dried fruits: raisins, sultanas,dried apricots. They are packedwith calories and fruit sugar—havoc for hormones. Five driedapricots is like eating 3teaspoons of M&M’s.

Vegetables: Assassins on your sideVegies are like little assassins in thebody, helping to restore and rebalanceyour hormones, as well as eliminatingcarcinogens before they cause geneticdamage. Their fibre fills you up and canincrease fat-burn by 30 per cent.

Eat across the vegetable and fruitrainbow—reds, purples, oranges andblues. A variety of vibrant foods pumpsyou full of antioxidants to beautify andrejuvenate your body from your cuticlesto your cells.

Find a way to eat vegies for breakfast,lunch and dinner. They supply mostnutrients and are super-low in calories.(Except for starchier vegies like

pumpkin and sweet potato, which arehigher in calories and carbs, so one ortwo servings a day is plenty.)

What NOT to eatThe reason Australia is the fattestcountry on the planet isn’t because of fat,it’s because of sugar. And guess what—sugar is an appetite stimulant. I’ve seenit firsthand on The Biggest Loser. Thecontestants are always sugar addicts—and the more sugar they eat, the morethey crave. When we eat fat, the bodyhas an appetite controller to sense whenwe are full. But when it comes to sugar?Nope. No such handbrake exists. Sugaris the ultimate stealthy enemy because it

is completely invisible to your body. It’svery high in calories but offers zeronutrition, so you get no bang for yourcalorie buck! Just like a drug, sugar isaddictive and the high is fleeting. Sugarnot only screws up your metabolism andimmune system, but also the digits on thescales, and increases your risk of Type 2diabetes. And when your sweet toxin hasgone … you’re left with crashing blood-sugar levels and a body aching, craving,lusting for its next hit.

But all sugars aren’t the same. Glucoseand fructose are both forms of sugar, butthey’re metabolised differently. Fructoseis particularly dangerous ’cos it convertsto body fat more quickly and shuts downour appetite hormones so we can’t tell

when we’re full! High-fructose foodsinclude sultanas, fruit juices, leeks,onions, honey and wheat products, withapples, pears, watermelon and fruitjuices being the most potent. I’m notsaying fruit is bad for you, but if youbloat after eating these particular fruits,you may be fructose-sensitive.Processed and fast foods are also high infructans, including most beers, breads,cakes, biscuits, breakfast cereals, pies,pastas, pizzas and some noodles. Foodscontaining sorbitol are also a problemand this includes some diet drinks, manychewing gums and sugar-free lollies.Xylitol is also found in some sugaralcohols, such as erythritol, mannitol and

other ingredients that end with ‘-tol’,commonly added as artificial sweetenersin processed foods.

Treat meat as a garnish,and eat vegies and saladswith abandon.

How to axe sugar from your dietFirst off, limit your intake of packagedfoods—in other words, be wary ofanything that isn’t ‘naked’. Fooddisguised in packaging can be crammedwith surreptitious sugar. Don’t believeme? Then how’s this—a bowl of FruitLoops contains more sugar than an entirepacket of Tim Tams. How would youfeel eating Tim Tams for breakfast? Nothanks!

Be a Health Ninja at the supermarketA few simple strategies will help you bea supermarket star. Always readingredient labels and choose productswith lower total sugar and sodiumcontent. Ignore the pretty packaging and

just wheel your trolley past things likeprepared baked goods, lollies, packageddesserts, fruit packed in syrup, softdrinks and fruit juice. If you have to sipfizzy, buy mineral water instead. See ifyou can shop around the perimeter of thesupermarket, where most of the freshfood is, and avoid the centre aislescompletely, where the packaged andprocessed foods lurk. Never shop whenyou’re hungry—eat before you go, makea list and stick to the items on it. Thiswill help curb impulse buys. Shop atquieter times if you can, as waiting inqueues makes you more likely toimpulsebuy from those temptingcheckout displays. And for the

ULTIMATE supermarket trick—buygroceries online! If you’re not cruisingthe aisles, you’re immune to thoseenticing in-store displays.

LOW SUGAR, NO SUGAR

• Try using natural sweeteners whenrecipes call for sugar: the naturalplant sweetener stevia, date sugarmade from ground dates, driedfruit, agave syrup, Manuka honey,molasses or pure maple syrup.Use stevia in tea and coffee, onbreakfast porridge and cereal, orin yoghurt.

• Keep jars of nuts, seeds and driedgoji berries at the coffee stationat work, and by the kettle or inthe pantry at home instead ofbiscuits—so when you have asnack attack while the kettleboils, you won’t be tempted tosplurge on sugar.

• Forget the breakfast cereal offendersladen with sugar. For breakfast,opt for whole-oat porridge,quinoa, millet, buckwheat ornatural muesli. Sweeten withfresh or dried fruit, vanilla orcinnamon.

• Steer clear of products that listsugar in the first three

ingredients. Read the label andwatch out for sucrose, glucose,dextrose, fructose, maltose andHFCS too. Tomato ketchup canhave up to 126 grams of sugar ina bottle, so think twice beforegoing on the sauce!

• Banish liquid lollies (soft drinks!)—they’re packed with sugar(some have more than 10teaspoons of sugar per can) andadditives. Squeeze fresh juices ordilute fruit juices with mineralwater to make your own softdrinks.

• Flavoured yoghurt can contain up to20 grams of sugar, so watch for

spiked sugar in your tubs—‘low-fat’ doesn’t mean ‘low-sugar’.Buy plain yoghurt and sweeten ityourself with pureed fruit, stevia,nuts, seeds or natural muesli.

• For spreads, try small amounts ofprune or date spread, nut paste, asmashed avocado, banana or, myfavourite, unhulled tahini. Forgetsugar spreads like jam andNutella.

The gym of lifeExercise is a new invention. Back whenthere were neither cars nor computersand only caves, mountains and unchartedterrain, we had to move in order tosurvive. We invented exercise out ofnecessity. The secret to fatloss for goodisn’t exercise, but constant movementthrough the day—in other words, joiningthe gym of life. Moving your bodyincreases your life expectancy and is oneof the most powerful appetitesuppressants and anti-depressants. Youdon’t have to be an elite athlete, just findthe right ‘fit’ for you, which is anyexercise you enjoy. Mix up your trainingregime with a combination of cardio and

strength training. This will help you toburn calories and strengthen your heartand lungs, whilst resistance training willhelp sculpt muscles and speed up themetabolism. If you up the ante to losing200 calories (835 kJ) a day by eatingless and moving more, you could lose upto 9.5 kg in one year!

Be allergic to fad diets

Feel the burnCarbohydrates are quick energy for thebody, which breaks them down into

glucose and stores, if not used, as fat.The body stores, on average, 2000calories (8372 kJ) in its muscles as 500grams of glycogen for energy production,whereas even a lean person will have100,000-plus calories (418,600 kJ) inthe form of stored fat. So glycogen is alimited fuel source whereas fat is not.

The body can’t afford to run out ofglycogen so prolonged exercise is thebest way to burn fat. You’ll get the bestburn after 20 minutes of exercise, onceglycogen stores are depleted. When yourbody is low on glycogen it has no choicebut to burn fat. That’s why some peopleexercise before breakfast when thebody’s glycogen stores are at theirlowest.

Our goal as Health Ninjas is toachieve a positive relationship withourselves, which flows into apositive relationship with food. Andboth partnerships feed our soul for alifetime. You can fight fat, fatigue,stress and disease with food.

Enjoy, share and experiment withthese recipes to make them your own.Food is about so much more than justfilling a stomach; it’s aboutcultivating your mind, spirit,relationships and environment—nourishing your body with respect.

True wellness springs from learningto treat yourself with love and

compassion, and one of the best waysto do this is to feed your soul.

Fast breakfast smoothieSERVES 1

1 cup almond milk¼ cup frozen mixed berries1 tablespoon cocoa nibs

1. Combine all ingredients in a blenderand mix until smooth.

NOTE: In case you haven’t come across them before,cocoa nibs are pieces of hulled and roasted cacaobeans. They’re packed with magnesium, calcium, zinc,copper and potassium. You can find them at specialtyfood stores or good health food shops.

Soft-boiled eggs withgrilled asparagus and

dukkahSERVES 1

2 eggs200 g asparagus, trimmed1 tablespoon extra-virgin olive oilsalt and freshly ground black pepperDUKKAH

75 g (½ cup) sesame seeds50 g (� cup) hazelnuts55 g (� cup) almonds30 g coriander seeds30 g cumin seeds

salt to taste

1. To make the dukkah, toast all theseeds and nuts separately untilfragrant, either in a dry frypan or on abaking tray in a preheated oven at180°C.

2. Allow to cool, then combine andcrush roughly in a mortar and pestleor pulse in a food processor untilcoarsely ground. Add salt to taste.Store the dukkah in an airtightcontainer in a cool, dry place for up tosix weeks.

3. Bring a large saucepan of water to theboil and gently lower the eggs into thewater. Boil for 3–4 minutes,depending on how soft you like them.

4. To prepare the asparagus, toss withthe oil, salt and pepper. Sauté in agrill pan over a medium–high heat for4–5 minutes, turning occasionallyuntil golden brown.

5. To serve, place the eggs into egg cupsand crack the top. To eat, dip theasparagus spears into the runny eggyolk and then into the dukkah.

Wholewheat blueberrypancakes

MAKES 16

200 g (1� cups) wholewheat flour1½ teaspoons baking powderpinch of salt1 egg500 ml (2 cups) buttermilkextra-virgin olive oil for cooking150 g fresh blueberries

1. Combine the flour, baking powder andsalt in a bowl, In a separate bowl, mixthe egg and buttermilk. Pour the eggmixture into the flour and stir untilsmooth.

2. Heat half a teaspoon of oil in a heavy-based frying pan over a medium–highheat. Add a large spoonful (around 2tablespoons) of the batter and swirl tocoat the base of the pan, or untilapproximately 8 centimetres indiameter. Sprinkle three or fourblueberries over the pancake andcook until bubbles start to form. Turnthe pancake over and cook untilgolden brown, for approximately 2minutes. Remove from the pan andcover with foil to keep warm.

3. Return the pan to the heat and repeatwith remaining batter.

Coconut quinoaporridge

SERVES 4

1 cup reduced-fat coconut milk3/4 cup water1 cup quinoa, rinsed1 cup fresh raspberries1 cup fresh blueberries½ teaspoon ground cinnamon¼ cup pepitas and sunflower seeds,

mixed4 teaspoons LSA (ground linseed,

sunflower, almond mix)4 teaspoons agave nectar

1. Combine the coconut milk, water andquinoa in a medium saucepan andbring to the boil over a high heat.Reduce heat, cover and simmer for10–12 minutes or until most of theliquid is absorbed. Turn off the heatand let stand, covered, for 5 minutes.Fluff the cooked quinoa with a forkand fold in the berries and cinnamon.

2. Top with LSA and a drizzle of agavenectar to serve.

NOTE: You can find LSA (ground linseed, sunflowerand almond mix) and agave nectar in specialty foodstores or good health food shops.

Eggwhite omelette withspinach, capsicum and

mushroomSERVES 1

1 teaspoon extra-virgin olive oil½ red capsicum, finely sliced100 g mushrooms, finely slicedsalt and freshly ground black pepper50 g baby spinach3 eggwhites1 tablespoon flat-leaf parsley, chopped

1. Preheat oven to 180°C.2. Heat half a teaspoon of olive oil in a

24-centimetre, ovenproof frying pan

over a medium–high heat. Sauté thecapsicum and mushrooms until soft,approximately 3–4 minutes. Seasonwith salt and pepper. Add the spinachand cook until wilted, approximately1 minute. Remove from the pan.

3. In a bowl, whisk the eggwhites untilsoft peaks form. Season with salt andfreshly ground black pepper. Heatremaining oil in the pan over amedium heat, add the eggwhites andcook until nearly set, approximately 2minutes.

4. Sprinkle the vegetable filling over theomelette and top with the choppedparsley. Place the pan in the preheatedoven and bake until the egg cooks

through, approximately 3–4 minutes.Serve immediately.

Avocado and roastedtomato on toast

SERVES 2

2 roma tomatoes2 teaspoons extra-virgin olive oilsalt and freshly ground black pepper2 tablespoons mixed herbs (such as

parsley, basil and thyme), chopped1 tablespoon balsamic vinegar2 slices bread (such as pumpernickel,

dark rye or multigrain)1 avocado, peeled and sliced

1. Preheat oven to 180°C.2. Cut the tomatoes in half and mix with

the oil, salt, pepper, herbs and vinegar

until evenly coated. Roast on a tray inthe preheated oven for 30–40 minutes,or until tender.

3. Toast the bread until golden brown.Arrange two tomato halves and halfan avocado on each slice of toast.

Cinnamon porridge withblueberries and honey

SERVES 2

100 g (1 cup) rolled oats250 ml (1 cup) water250 ml (1 cup) reduced-fat milk½ teaspoon ground cinnamon100 g fresh blueberries honey to serve

1. Combine the oats, water, milk andcinnamon in a heavy-based saucepan.Bring to the boil, then reduce heat.Simmer, stirring occasionally, untilporridge thickens and oats are cookedthrough, approximately 5–6 minutes.

2. Spoon porridge into bowls, scatter

blueberries and drizzle honey over thetop. Serve with extra milk if desired.

Spicy baked eggsMAKES 4

1 tablespoon extra-virgin olive oil1 onion, finely diced½ red capsicum, sliced1 garlic clove, minced400 g tin chopped tomatoes½ teaspoon harissa paste¼ cup water4 eggs4 tablespoons ricotta½ cup spring onion, finely sliced

1. Preheat oven to 200°C.2. Sauté the onions in the oil over

medium heat for 5 minutes, then addthe capsicum and garlic and cook fora further 2 minutes until the mixture issoftened. Add the tomatoes, harissaand water. Simmer for 10 minutes.

3. Divide the tomato mixture betweenfour 250 ml ramekins. Make a well inthe centre of each dish and crack anegg into it. Scatter the ricotta over thetop and bake for 10–12 minutes, untilthe whites are just set. Garnish withspring onion to serve.

NOTE: Harissa is a type of chilli paste that can bebought from Middle Eastern food stores and somesupermarkets.

Breakfast quinoa withsummer fruits

SERVES 4

100 g (1 cup) quinoazest of 1 orange500 ml (2 cups) water1 pink grapefruit2 nectarines, sliced250 g strawberries, washed and halved4 mint leaves, finely sliced75 g (½ cup) chopped pistachios,

optionalhoney to serve

1. Rinse quinoa in a small strainer.

Combine with the orange zest andwater in a small saucepan and bring tothe boil. Reduce heat, cover andsimmer for 10–12 minutes, until thewater is absorbed and quinoa appearstranslucent.

2. While quinoa is cooking, peel thegrapefruit with a sharp knife,removing the peel and outside pith.Cut down along the membranes toremove each segment. Mix grapefruitsegments, nectarines, strawberriesand chopped mint in a bowl andsqueeze over any excess juice fromthe grapefruit pith.

3. Fluff the quinoa with a fork anddivide between four bowls. Top with

the fruit, pistachios and a drizzle ofhoney to serve.

Smoked salmon withherbed cream cheese

SERVES 1

1 tablespoon reduced-fat creamcheese

1 teaspoon dill, chopped1 teaspoon flat-leaf parsley, choppedsqueeze of lemon1 slice rye bread50 g smoked salmonsalt and freshly ground black pepper

1. Mix together the cream cheese, dill,parsley and lemon.

2. Lightly toast the bread. To assemble,spread the cream cheese mixture on

the toast, top with the salmon, andseason with salt and pepper to taste.

Almond and apricotmuesli

MAKESAPPROXIMATELY10 CUPS

500 g (5 cups) rolled oats90 g (½ cup) slivered almonds, toasted150 g (1 cup) sultanas150 g (1 cup) raisins150 g (1 cup) dried apricots, chopped60 g (1 cup) bran80 g (½ cup) sunflower seeds or

pumpkin seeds

1. Combine all ingredients. Store in anairtight container in a cool, dark place

for up to 3 months.

Spelt pancakes withyoghurt, honey and

toasted coconutMAKES 8

4 tablespoons shredded coconut1 cup spelt flour2 teaspoons baking powderpinch of cinnamonpinch of salt1 egg1 cup buttermilk1 tablespoon extra-virgin olive oil2 tablespoons reduced-fat,

unsweetened yoghurt

1 banana, sliced honey to serve

1. To toast the coconut, dry fry in a panover medium heat until just starting tocolour. Remove from heat and setaside.

2. Sift the flour, baking powder,cinnamon and salt into a large bowl.In a separate bowl, mix the egg andbuttermilk. Pour the wet ingredientsinto the dry ingredients and gently folduntil just combined.

3. Heat the oil in a frying pan overmedium heat. Spoon in 2 tablespoonsof the batter and cook until slightlygolden. Turn over and cook through.Repeat with remaining batter. Coverthe cooked pancakes with foil to keep

them warm.4. To serve, stack two or three pancakes

on a plate and top with a dollop ofyoghurt, a few slices of banana, ateaspoon of coconut and a drizzle ofhoney.

Strawberries withbalsamic vinegar

SERVES 2

250 g (1 punnet) strawberries1 tablespoon balsamic vinegar

1. Wash, hull and halve the strawberries.2. Heat a small frying pan over a low

heat and gently warm the balsamicvinegar until it reduces slightly andbecomes viscous.

3. Pour the balsamic vinegar over thestrawberries and toss to combine.Allow to stand at room temperaturefor 30 minutes.

4. Serve at room temperature for the best

flavour. The brave can add a grind offresh black pepper—delicious!

Fig and almond ballsMAKES 14

75 g (½ cup) dried figs75 g (½ cup) dates90 g (½ cup) almonds, chopped2 tablespoons2 tablespoons honey2 teaspoons sesame seeds45 g (½ cup) shredded coconut

1. Place all ingredients except for thecoconut in a food processor and pulseuntil roughly combined.

2. Scoop out 1 tablespoon of mixtureand, using damp hands, roll into a balland dredge in coconut.

3. Repeat with remaining mixture.

Muesli sliceMAKES 12 PIECES

150 g (1 cup) self-raising flour90 g (1 cup) shredded coconut100 g (1 cup) rolled oats75 g (½ cup) sultanas75 g (½ cup) dates, chopped60 g (½ cup) sunflower seeds, optional125 g butter2 tablespoons water80 g honey1 egg, lightly beaten

1. Preheat oven to 180°C.2. Grease and line a 20 x 30 cm

lamington tin.

3. Mix the flour, coconut, oats, driedfruit and seeds in a large bowl.

4. Melt the butter, water and honey in asaucepan over a low heat and pourover combined dry ingredients whilestill hot. Stir well until mixture comestogether. Add the egg and combinewell.

5. Spoon mixture into the lamington tinand bake in the preheated oven for 20minutes, or until set and goldenbrown.

6. Allow to cool before cutting intowedges.

Hearty tabboulehSERVES 4

200 g (1 cup) burghul1 fresh pomegranate, optional1 red onion, finely sliced1 cup flat-leaf parsley leaves1 cup coriander leaves120 g (1 cup) toasted walnuts, roughly

chopped400 g tin chickpeas, drained and rinsedPOMEGRANATE DRESSING60 ml (¼ cup) extra-virgin olive oil1 tablespoon lemon juice1 tablespoon honey2 teaspoons pomegranate molasses

salt and freshly ground black pepper

1. Soak the burghul in plenty of coldwater for 30 minutes. Drain and tipinto a large bowl.

2. If using the fresh pomegrante, removethe seeds, discarding the bitter,yellow inside skin.

3. Combine pomegranate with theburghul, reserving a tablespoon of theseeds. Add the onion, parsley,coriander, walnuts and chickpeas.

4. For pomegranate dressing, combineall ingredients in a screwtop jar andshake well.

5. Toss the salad with the dressing andgarnish with the reserved

pomegranate seeds just beforeserving.

NOTE: You can boost the protein content of thetabbouleh by adding cooked lentils.Pomegranate molasses can be found in good healthfood stores.

Pumpkin, cardamomand cashew muffins

MAKES 12

75 g (½ cup) sultanas250 ml (1 cup) hot tea170 g butter, softened100 g honey2 eggs250 g (12/3 cups) self-raising flour250 g pumpkin, steamed or boiled and

pureed75 g (½ cup) cashews, roughly

chopped1 teaspoon ground cardamom

1. Preheat oven to 180°C. Grease a 12-hole muffin tin or line with pattycases.

2. Soak sultanas in hot tea for 15minutes, drain well and discard tea.Set sultanas aside.

3. Cream butter and honey until light andfluffy. eggs one by one, beating wellafter each addition. Add flour andpumpkin puree, beat well. Stir insultanas, cashews and cardamom.

4. Pour into muffin tins and bake in thepreheated oven for 15–18 minutes,until risen and golden brown.

Roasted carrot hummuswith fresh tomato salsa

SERVES 4, WITHPLENTY OFEXTRA HUMMUS

3 carrots, peeled and diced½ tablespoon extra-virgin olive oilsalt and freshly ground black pepper400 g tin chickpeas, drained and rinsed2 garlic cloves2 tablespoons tahini2 tablespoons lemon juice60 ml (¼ cup) olive oil1 teaspoon ground cuminpumpernickel bread to serve

FRESH TOMATO SALSA1 punnet cherry tomatoes, quartered¼ cup flat-leaf parsley¼ cup coriander leaves1 tablespoon mint, chopped2 tablespoons extra-virgin olive oil1 tablespoon lemon juicesalt and freshly ground black pepper

1. Preheat oven to 180C.2. Toss carrots with oil and a sprinkle of

salt and pepper. Roast on a tray in thepreheated oven for 20 minutes, oruntil tender.

3. Blend chickpeas and roasted carrot ina food processor until smooth. Addgarlic, tahini, lemon juice, olive oil

and cumin, and blend again until allingredients are smooth and wellcombined. Add extra salt and pepperand lemon juice if required.

4. For fresh tomato salsa, toss allingredients until well combined.

5. To serve, spread a thick layer of thecarrot hummus over slicedpumpernickel bread and top withtomato salsa.

Fruity oat sliceMAKES 16 PIECES

240 g (12/3 cups) mixed dried fruit,roughly chopped (for example,apricots, figs, pears, peaches andapple)

150 g (1 cup) sultanas440 g tin crushed pineapple in natural

juice150 g butter1 teaspoon mixed spice½ teaspoon ground ginger½ teaspoon cinnamon2 eggs, lightly beaten100 g (½ cup) self-raising flour

150 g (1½ cups) rolled oats8 dried apple rings1 tablespoon honey

1. Preheat oven to 170°C.2. Grease and line a 20 x 30 cm

lamington tin.3. Place the dried fruit, pineapple and

juice, butter and spices in a largesaucepan over a low heat until thebutter melts. Allow to cool.

4. Add the eggs to the cooled fruitmixture and stir well. Add the flourand oats and mix until combined.

5. Spoon the mixture into the tin anddecorate with additional dried applerings brushed with a tablespoon of

warmed honey. Bake in the preheatedoven for 20 minutes.Allow to cool before cutting intosquares or fingers.

Easy pita pizzasMAKES 1

1 small wholemeal pita bread (about12 centimetres in diameter)

2 tablespoons tomato passata¼ red capsicum, thinly sliced1 button mushroom, sliced3 cherry tomatoes, halved¼ cup grated reduced-fat mozzarella2 tablespoons grated parmesan1 teaspoon dried oregano

1. Preheat oven to 210°C.2. Spread the tomato passata over the

pita bread and top with the capsicum,mushroom, tomato, cheeses and

oregano.3. Bake for 10–12 minutes, until crisp

and golden.

Pumpkin sconesMAKES 12

30 g unsalted butter2 tablespoons honey¼ teaspoon salt1 egg, lightly beaten1 cup mashed pumpkin, any variety,

cooled2 cups self-raising flour, sifted

1. Heat oven to 200°C.2. Warm a non-stick baking tray in the

oven while you make the scone dough.3. Beat the butter and honey with a

wooden spoon until well combined.Stir in the salt, egg and pumpkin. Add

the flour a little at a time and mix untila firm but still moist and sticky doughhas formed (depending on themoisture level of the pumpkin, youmay not need to use all the flour).

4. Turn the dough on to a lightly flouredboard and gently bring together. Patinto an 18-centimetre circle. Using a5-centimetre cutter brushed with flour,cut out 12 scones and arrange on thewarmed tray, leaving room betweeneach scone to spread. Bake on themiddle shelf for 15 minutes, untillightly golden.

5. Serve warm or cold, or freeze thecooked scones for later use.

Avocado and prawn onpumpernickel

SERVES 2

1 avocado2 tablespoons lemon juicesalt and freshly ground black pepper4 slices pumpernickel bread8 cooked king prawns, peeled¼ cup watercress1 lemon, quartered, to serve

1. Scoop the flesh from the avocado androughly mash with a fork. Add thelemon juice and season with salt andpepper to taste.

2. Spread the avocado on the bread andtop each slice with 2 prawns. Garnishwith watercress and serve with awedge of lemon.

Roasted pumpkin, labne,beetroot and pesto wrap

SERVES 2

200 g pumpkin, peeled and finelysliced

½ tablespoon extra-virgin olive oilsalt and freshly ground black pepper2 beetroots, peeled and grated2 tablespoons lemon juice1 tablespoon flat-leaf parsley, chopped2 wholemeal pita breads or mountain

bread wraps2 tablespoons labne50 g baby spinach2 tablespoons pine nuts, toasted

2 tablespoons pesto

1. Preheat oven to 180°C.2. Place pumpkin slices in a single layer

on a lined baking tray. Drizzle withthe oil and season with salt andpepper. Roast in the preheated ovenfor 10–12 minutes, until golden brownand cooked through. Set aside to cool.

3. Mix the beetroot with the lemon juiceand parsley. Season with salt andpepper.

4. To assemble, lay breads out flat andsmear a tablespoon of labne down themiddle of each. Cover the bottomthree-quarters of the bread with asingle layer of pumpkin slices and

spread half of the beetroot mix overthe pumpkin. Top with spinach leaves,scattered pine nuts and small dollopsof pesto. Roll from the filled edge uptowards the empty quarter of thebread, taking care to tuck theingredients in as you go. Cut eachwrap in half and serve.

NOTE: Labne can be purchased in speciality MiddleEastern stores or you can make it yourself. Usingunsweetened Greek-style yoghurt, place the yoghurt ina cheesecloth-lined colander to drain. Depending onthe quantity, it may take a few hours so keep itdraining in the fridge. When it is quite thick add a littlesalt to taste.

Roasted vegetable, lentiland brown rice salad

SERVES 6

1 eggplantsalt and freshly ground black pepper1 red capsicum, deseeded and diced

into 2 cm squares2 carrots, peeled, halved and thickly

sliced2 zucchini, halved and cut into 2 cm

slices1 red onion, cut into wedges1 tablespoon extra-virgin olive oil100 g (½ cup) brown rice400 g tin lentils, drained and rinsed

75 g baby spinachLEMON DRESSING1 tablespoon lemon juice½ teaspoon Dijon mustard60 ml (¼ cup) extra-virgin olive oil

1. Preheat oven to 180°C.2. Cut the eggplant in half and slice to

form 1 cm semicircle slices. Sprinklewith salt and set aside forapproximately 20 minutes, until juicesbead on the surface. Rinse theeggplant and dry well on paper towelsor in a colander.

3. Toss all the vegetables with the oil,salt and pepper in a baking dish androast in the preheated oven for 30–40

minutes, or until the vegetables aretender and golden brown. Set aside tocool.

4. Place the brown rice in a saucepan.Cover with plenty of water and bringto the boil. Reduce to a simmer, coverand cook for 20–30 minutes, or untilthe rice is tender. Drain and refreshunder cold running water.

5. Mix the vegetables, rice, lentils andspinach leaves together.

6. For the lemon dressing, mix the lemonjuice and mustard together in a bowl.Season with salt and freshly groundblack pepper, and whisk in the oil.

7. Dress and toss the salad just beforeserving.

Mini baked ricotta pieswith tomato herb salad

MAKES 4

350 g ricotta2 eggs, separated1 cup grated parmesan½ cup olives, pitted2 tablespoons chives, chopped2 tablespoons parsley, choppedTOMATO HERB SALAD½ cup cherry tomatoes, halved¼ cup basil leaves¼ Spanish onion, thinly sliced1 tablespoon balsamic vinegar

1 tablespoon extra-virgin olive oil

1. Preheat oven to 180°C.2. Mix the ricotta, egg yolks, parmesan,

olives and herbs. Whisk the eggwhites to soft peaks and gently foldinto the ricotta mix.

3. Spoon the mixture into four 150 mlgreased, ovenproof ramekins. Bakefor 15 minutes or until lightly golden.Let the pies stand for 5 minutes beforeturning out.

4. To make the salad, combine theingredients in a bowl and dress withthe vinegar and oil.

Spiced chickpea burgerswith fresh beetroot salsa

and saladSERVES 4

2 tablespoons extra-virgin olive oil3 onions, sliced2 teaspoons ground cumin2 teaspoons ground coriander1 teaspoon sweet paprika1 teaspoon chilli powder100 g baby spinach400 g tin chickpeas, drained and rinsed1 egg, lightly beaten½ cup coriander leaves

100–150 g (1–1½ cups) breadcrumbssalt and freshly ground black pepper4 slices bread2 tomatoes, slicedmixed salad leaves to serveBEETROOT SALSA½ tablespoon Dijon mustard2 tablespoons lemon juice2 beetroots, peeled and grated2 tablespoons fresh chives, choppedsalt and freshly ground black pepper

1. Heat half of the oil in a largesaucepan over a medium heat and addthe onion, cumin, coriander, paprikaand chilli. Lower the heat and cook

for 20 minutes, stirring often, until theonions soften. Add the spinach andcook until wilted.

2. Combine the onion mixture,chickpeas, egg, coriander leaves andenough breadcrumbs to bring themixture together. Season to taste.Divide the mixture into 8 balls andflatten into burger patties.

3. Heat the remaining oil in a heavy-based frypan over a medium heat andcook the burgers until golden brown,approximately 5–6 minutes on eachside.

4. For the beetroot salsa, combine themustard and lemon juice in a smallbowl and pour over the beetroot. Stir

through the chives and season withsalt and pepper.

5. To assemble, arrange tomato slicesand a handful of salad leaves on eachslice of bread. Place two hot chickpeaburgers on each slice and top with aspoonful of beetroot salsa.

Quinoa saladSERVES 2

1 cup vegetable stock½ cup quinoa, rinsed1 spring onion, finely sliced1 celery stick, finely diced1 carrot, finely diced½ red capsicum, thinly sliced½ cup coriander, leaves only½ cup flat-leaf parsley, chopped¼ cup brazil nuts, chopped¼ cup almonds, choppedDRESSINGsqueeze of lime juice

drizzle of flaxseed oil

1. Bring the stock to the boil and add thequinoa. Reduce heat, cover andsimmer for 10–12 minutes, until thequinoa appears translucent and mostof the liquid is absorbed. Turn off theheat and let stand, covered, for 5minutes.

2. Fluff the cooked quinoa with a forkand gently toss with the saladingredients. Dress with a squeeze oflime juice and a drizzle of oil. Servewarm or cold.

Herb-stuffed mushroomsSERVES 2

teaspoon extra-virgin olive oil2 field mushrooms, stalks removed½ cup ricotta4 sundried tomatoes, roughly chopped1 teaspoon dried oreganosalt and freshly ground black pepper2 tablespoons grated parmesan1 cup rocket to serve

1. Preheat oven to 180°C.2. Brush the mushrooms with oil and

arrange on a baking tray, stalk side up.Mix together the ricotta, tomatoes andoregano in a bowl. Season with salt

and pepper to taste. Divide themixture between the mushrooms andtop with parmesan.

3. Bake for 15 minutes or until cooked toyour liking. Serve on a bed of rocket.

Chicken and lemongrassballs

MAKES 10–12

stick of lemongrass, white part only,finely chopped

200 g minced chicken1 shallot, finely diced1 garlic clove, minced1 carrot, grated1 red chilli, seeded and chopped1 teaspoon tamari few drops of fish

sauce1 egg, beaten1 tablespoon fresh coriander, chopped2 tablespoons breadcrumbs

2 tablespoons extra-virgin olive oilDIPPING SAUCE2 red chillies, seeded and finely

chopped½ garlic clove, chopped2 tablespoons fresh coriander,

chopped2 tablespoons lime juice1 teaspoon fish sauce2 tablespoons tamari

1. Combine the meatball ingredients in alarge bowl and roll tablespoons of themixture into balls. Flatten slightlywith wet hands.

2. Arrange the rolled chicken balls on aplate lined with plastic wrap. Cover

and rest in the fridge for 20 minutes.3. To make the dipping sauce, combine

all the ingredients in a screwtop jarand shake well.

4. Fry the meatballs in the oil overmedium heat in batches forapproximately 7 minutes, until theyare cooked through. Drain on papertowel.

5. Serve with the dipping sauce on theside.

Easy vegetable sliceSERVES 4

4 eggs, separated½ cup self-raising flour1 cup carrot, grated1 cup zucchini, grated3/4 cup pumpkin, grated¼ cup shallots, chopped½ cup semi-sundried tomatoes,

chopped60 g reduced-fat tasty cheese, grated60 g reduced-fat feta, crumbled

1. Preheat oven to 180°C.2. Whisk the egg whites to soft peaks.

Sift the flour into a bowl and gently

fold in the egg whites. Fold in thevegetables and egg yolks. Season withsalt and pepper to taste. Pour themixture into a greased and lined 1.5-litre dish and top with the cheeses.

3. Bake for 40 minutes or until cookedthrough.

Moroccan chunkychickpea and harissa

soupSERVES 4

1 tablespoon extra-virgin olive oil1 onion, diced2 celery stalks, diced into 1 cm pieces1 carrot, diced into 1 cm cubes1 teaspoon ground cumin1 teaspoon ground coriander1 teaspoon sweet smoked paprika1 teaspoon harissa paste (see note)pinch of saffron, optional750 ml (3 cups) vegetable or chicken

stock125 ml (12 cup) tomato puree400 g tin chickpeas, drained and rinsed420 g tin lentils, drained and rinsed¼ cup fresh coriander, chopped

1. Heat the oil in a large heavy-basedsaucepan over a medium–high heat.Sauté the onion, celery and carrotuntil softened, approximately 5–6minutes.

2. Add the spices, harissa paste andsaffron, if using, and cook untilfragrant, approximately 2–3 minutes.Stir in the stock and tomato puree andbring to the boil.

3. Season, reduce the heat and simmer

for 15–20 minutes, stirring often. Addthe chickpeas, lentils and corianderand heat through. Check the seasoningand serve hot.

Mexican chicken andbean tortillas with

avocado mashSERVES 4

200 g chicken breast fillet, sliced8 flour tortillas½ iceberg lettuce, shredded1 tablespoon olive oilMARINADE1 tablespoon extra-virgin olive oil1 garlic clove, crushed½ teaspoon salt½ teaspoon chilli powder1 teaspoon sweet smoked paprika

½ teaspoon ground coriander½ teaspoon ground cumin1 teaspoon mustard powder½ teaspoon ground black pepperCHILLI BEAN SALSA400 g tin red kidney beans, drained

and rinsed1 small red chilli, deseeded and diced¼ cup coriander or parsley leaves½ red onion, finely diced1 tomato, finely diced1 tablespoon lime or lemon juiceAVOCADO MASH1 avocado2 tablespoons lemon juice

2 tablespoons fresh coriander or flat-leaf parsley, chopped

1 red chilli, deseeded and dicedsalt and ground black pepper

1. For the marinade, mix the oil, crushedgarlic, spices, salt and peppertogether. Pour over the chicken andmarinate for up to 20 minutes.

2. For the salsa, mix the beans with thechilli, herbs, onion, tomato and juice.Set aside.

3. For the avocado mash, scoop the fleshfrom the avocado and mash in a bowlwith the lemon juice, coriander orparsley, and chilli. Season and setaside.

4. Heat olive oil in a heavy-based panover a medium–high heat and sauté thechicken until well browned andcooked through, approximately 4–5minutes.

5. To assemble, heat the tortillas andplace the chicken, salsa, lettuce andavocado mash on the bottom third.Fold the tortilla sides inwards to meetin the middle, then roll up from thebottom.

Asparagus and ricottafrittata

SERVES 4

2 tablespoons extra-virgin olive oil1 onion, finely diced6 eggs25 g (¼ cup) parmesan, grated2 tablespoons flat-leaf parsley,

chopped200 g asparagus, trimmed and cut into

5 cm lengths50 g ricotta

1. Preheat oven to 180°C.2. Heat the oil in a small, ovenproof

frypan over a medium heat. Sauté theonion until slightly softened. Allow tocool.

3. Beat together eggs, parmesan, herbsand onion. Pour into the frying pan,scatter asparagus over the top and addspoonfuls of ricotta. Cook on thestovetop until the base sets,approximately 4–5 minutes. Place thepan in the preheated oven to finishcooking the top, approximately 10–15minutes. Serve immediately.

Beetroot, spinach andyoghurt salad

SERVES 2

3 beetroots, leaves trimmed100 g baby spinach½ red onion, finely slicedYOGHURT DRESSING180 g (3/4 cup) natural yoghurt2 tablespoons lemon juice2 garlic cloves, crushed1 tablespoon tahinisalt and freshly ground black pepper

1. Place the beetroots in a saucepan,cover with water and bring to the

boil. Reduce the heat, cover with a lidand cook for 30–40 minutes, untiltender. Drain, allow to cool, then peel(hold the beetroot in a paper toweland gently wipe away the skin withanother piece of paper towel) and cutinto wedges.

2. For the yoghurt dressing, mix all theingredients together. Keeprefrigerated.

3. Place the spinach in a bowl and addthe beetroot wedges and onion slices.Drizzle the yoghurt dressing over toserve.

Wellbeing power saladSERVES 2

1 cup broccoli florets10 green beans, cut into 3 cm lengths1 avocado, diced1 cup baby spinach¼ cup mung bean sprouts¼ cup snow peas, finely sliced1 cup mixed fresh herbs (mint, parsley,

chives, coriander)1 orange, cut into segments2 tablespoons pepitas to garnish2 tablespoons sunflower seeds to

garnishDRESSING

1 teaspoon seeded mustardjuice of half an orange1 tablespoon flaxseed oil

1. Blanch the broccoli and beans inboiling water for 2 minutes, then drainand refresh in ice-cold water.

2. Arrange the salad ingredients on aserving platter.

3. Combine the dressing ingredients in ascrewtop jar and shake well. Pourover the salad and garnish withpepitas and sunflower seeds.

Lentil burgersSERVES 4

2 wholemeal buns, halved4 cos lettuce leaves1 tomato, slicedPATTIES2 tablespoons extra-virgin olive oil1 small onion, finely diced1 teaspoon ground coriander1 teaspoon ground cumin1 tablespoon fresh coriander, choppedpinch of dried chilli400 g tin lentils, washed and drained1 cup sweet potato, cooked1 egg

¼ cup spelt flourextra spelt flour for dustingDRESSING½ cup natural yoghurt2 tablespoons lemon juice½ teaspoon cumin2 tablespoons tahini paste

1. To make the patties, sauté the onion ina tablespoon of oil over medium heatfor about 5 minutes, until translucent.Add the spices and cook for a further2 minutes.

2. Place the remaining patty ingredientsin a blender, add the onion mixtureand pulse for 2 seconds, untilcombined but still textured.

3. Divide the lentil mixture (it will bequite wet) into four and shape intopatties. Dust with the extra spelt flour.Fry the patties over a medium heat inthe remaining oil until golden on bothsides.

4. To make the dressing, whisk togetherall the ingredients in a bowl.

5. To assemble, place half a bun on aplate and top with a lettuce leaf, alentil patty, a slice of tomato and atablespoon of the dressing.

Mini sweet potato andcapsicum frittatas

MAKES 12

1½ cups diced sweet potato1 cup red capsicum, chopped1 tablespoon extra-virgin olive oil3 tablespoons flat-leaf parsley,

chopped4 eggs, lightly beaten½ cup ricotta½ cup grated parmesanfreshly ground black pepper

1. Preheat oven to 180°C.2. Grease and line a 12-hole, ¼-cup

muffin tin with paper cases.3. Toss the sweet potato and capsicum in

the oil and roast on a lined baking trayfor 20 minutes, until tender. Mix thecooked vegetables with the parsleyand eggs, and fold through the ricotta.

4. Spoon the mixture into the muffin tins,dividing evenly. Sprinkle theparmesan over the top and seasonwith pepper.

5. Bake for 20 minutes until golden. Letthe tin stand for 5 minutes beforeturning out the frittatas and removingthe paper cases.

Turkey lettuce wrapsSERVES 2

1 teaspoon extra-virgin olive oil4 spring onions, finely sliced1 teaspoon minced ginger1 red chilli, seeded and finely chopped1 garlic clove, minced160 g minced turkey10 green prawns, chopped1 tablespoon tamari2 tablespoons lemon juice200 g water chestnuts, choppedsalt and freshly ground black pepper4 iceberg lettuce cups½ cup mint leaves

½ cup bean sprouts

1. Sauté the spring onion, ginger, chilliand garlic in the oil over high heat for2–3 minutes. Lower the heat tomedium and add the turkey andprawns. Cook for about 6 minutes,until the prawns are translucent andthe turkey is cooked through.

2. Stir in the tamari, lemon juice andwater chestnuts. Season with salt andpepper and cook for a few minutesuntil the mixture thickens slightly.

3. To assemble, spoon the mixture intothe lettuce cups and top with mint andbean sprouts. Roll up the lettuceleaves and eat with your hands.

Moroccan lentil andsweet potato shepherd’s

pieSERVES 4

½ tablespoon extra-virgin olive oil1 onion, diced1 garlic clove, crushed2 teaspoons harissa paste (see note)1 teaspoon ground coriander1 teaspoon ground cumin250 g (1 cup) French-style green

lentils750 ml (3 cups) vegetable stock125 ml (½ cup) tomato puree

salt and freshly ground black pepper¼ cup coriander leaves, chopped600 g sweet potatoes, peeled and

diced

1. Heat oil in a medium-sized saucepanover a medium–high heat and sauté theonion for 3–4 minutes. Add the garlic,harissa paste, coriander and cumin,and cook for a further 1–2 minutes,stirring often. Add the lentils, stockand tomato puree, and bring to theboil. Reduce the heat and simmer for45 minutes, stirring occasionally, untilthe lentils are cooked and the sauce isreduced. Season to taste and stirthrough the coriander leaves at theend.

2. Preheat oven to 180°C.3. To prepare the topping, simmer the

sweet potatoes in a saucepan of wateruntil tender, approximately 10minutes. Drain and mash, then seasonwith salt and pepper.

4. Pour the lentil mixture into a 2-litre,deep baking dish. Cover with thesweet potato and bake in thepreheated oven for 20 minutes, oruntil crispy and golden brown on top.

Asian vegetable andsoba noodle salad

SERVES 4

270 g soba noodles1 bunch broccolini100 g snow peas1 carrot, peeled into long shavings½ red capsicum, finely sliced¼ red cabbage, finely sliced1 cup bean sprouts� cup coriander leaves¼ cup mint leaves (regular or

Vietnamese)4 spring onions, finely sliced

ASIAN DRESSINGzest of 2 limes, grated60 ml (¼ cup) lime juice60 ml (¼ cup) rice wine vinegar60 ml (¼ cup) fish sauce80 ml (� cup) sweet chilli sauce

1. To prepare the salad, bring a pot ofwater to the boil, add soba noodlesand cook until tender, approximately 4minutes. Drain and refresh under coldrunning water.

2. Bring another pot of water to the boil,add the broccolini and cook for 1minute. Add the snow peas and boilfor a further 1–2 minutes. Drain andrefresh.

3. Slice broccolini and snow peas intolong lengths and add to the noodlesalong with the carrot, capsicum,cabbage, bean sprouts, herbs andspring onions.

4. For the asian dressing, mix togetherthe lime zest, juice, vinegar and fishsauce. Add the sweet chilli sauce andstir to combine. Store in therefrigerator until needed.

5. Pour over enough dressing to coat thesalad, toss to combine, and serve.

NOTE: You can add 200 g marinated tofu to the saladfor extra protein.

Spiced sweet potato andchickpea patties with

yoghurt dressingMAKES 8

500 g sweet potato, peeled and dicedsalt and freshly ground black pepper4 spring onions, finely sliced1 teaspoon ground cumin1 teaspoon ground coriander1 teaspoon sweet smoked paprika1 egg, lightly beaten1 cup wholemeal breadcrumbs2 tablespoons flat-leaf parsley,

chopped

400 g tin chickpeas, drained and rinsed2 tablespoons plain flour3 teaspoons sesame seeds½ tablespoon extra-virgin olive oilyoghurt dressinglemon wedges to servebroccolini to serve

1. Simmer the sweet potatoes in asaucepan of water until tender,approximately 10 minutes. Drain andmash. Season with salt and pepper.

2. Mix the spring onions, spices, egg,breadcrumbs, parsley and chickpeasinto the mashed sweet potato. Dividethe mixture into eight equal portionsand shape into patties approximately

1.5 cm thick.3. Combine the flour and sesame seeds

on a plate. Roll the patties in the flourmixture, shaking off any excess. Heatthe oil in a large frypan over mediumheat. Sauté the patties, in batches ifnecessary, for 3–4 minutes on eachside until golden brown. Place in apreheated oven to keep warm.

4. Serve the patties with yoghurtdressing, lemon wedges and steamedbroccolini.

Warm pumpkin andspinach salad

SERVES 4

1.5 kg pumpkin, cut into 2 cm cubes3 garlic cloves1 teaspoon chilli flakes1 teaspoon ground cumin2 tablespoons extra-virgin olive oil2 Spanish onions, cut into wedges1 cup baby spinach leaves½ cup flat-leaf parsley200 g feta3 tablespoons pine nuts, lightly toastedDRESSING

¼ cup red wine vinegar2 tablespoons extra-virgin olive oil

1. Preheat oven to 180°C.2. Arrange the pumpkin and garlic in an

ovenproof dish and mix in the chilliflakes, cumin and oil. Roast for 20minutes. Add the onion to the dish andcook for a further 20 minutes.

3. To make the dressing, combine thevinegar and oil in a screwtop jar andshake well.

4. Transfer the roasted vegetables to aserving platter and toss with thespinach, parsley and dressing.Crumble the feta and scatter the pinenuts over the top to serve.

Barley and mushroomragu

SERVES 2

30 g pearl barley, rinsed10 g porcini mushrooms200 g mixed mushrooms (button, Swiss

brown, field), sliced1 garlic clove, crushed2 sprigs thyme¼ cup parsley, chopped2 teaspoons extra-virgin olive oil1 tablespoon butter30 ml white wine or water squeeze of

lemonextra parsley, chopped, to serve

reduced-fat yoghurt to serve

1. Place the barley in a saucepan andcover with 2 cups of water. Bring to asimmer, then cover and cook for 20–30 minutes until tender. Drain and setaside, covered to keep warm.

2. Cover the porcini mushrooms withwarm water and soak for 10 minutes.Sauté the mixed mushrooms, garlicand herbs in the oil and butter over ahigh heat for 4–5 minutes, shaking thepan regularly. Add the wine (orwater) and simmer for 2 minutes. Thesauce should thicken slightly. Add theporcini mushrooms to the pan with 1teaspoon of the soaking liquid.

3. Serve the barley topped with the

mushroom ragu, a squeeze of lemon, alittle extra parsley, a dollop ofyoghurt, and salt and pepper to taste.

Baked eggplant withricotta

SERVES 4

3 medium eggplants (750 g), cutlengthways into 1.5 cm slices

2 tablespoons olive oilsalt and freshly ground black pepper

to taste1¼ cups ricotta¼ cup grated parmesan3 eggs, lightly beaten½ cup basil leaves, roughly torn¾ cup salt-reduced tomato pasta

sauce

1. Preheat oven to 180°C. Preheat grillto high.

2. Lightly brush the eggplant with oliveoil, season with salt and pepper totaste and lay the slices in a singlelayer on the grill tray. Grill for 12minutes, turn and grill for a further 12minutes until softened.

3. Combine the ricotta, parmesan, eggsand basil in a bowl and stir gently.

4. To assemble, line the bottom of a 20 x20 cm ovenproof dish with half of theeggplant, then half of the tomatosauce, then half of the ricotta mixture.Repeat, finishing with the ricotta.

5. Bake for 30 minutes until golden. Letstand at room temperature for 10

minutes before cutting into fourpieces.

6. Serve with a garden salad on the side.

Indian-inspiredvegetable curry

SERVES 4

2 tablespoons olive oil1 medium onion, finely diced1 teaspoon dried chilli flakes2 teaspoons ground cumin1 teaspoon garam masala3 teaspoons ground coriander1 teaspoon fennel seeds1 medium eggplant, cut into 2 cm

cubes½ cauliflower, cut into small florets1 carrot, finely diced1 celery stalk, finely diced

250 g pumpkin, diced2 x 400 g tins crushed tomatoes150 g green beans, cut into 2 cm

pieces2 zucchini, diced1 cup frozen peasroughly chopped fresh coriander to

garnishsalt and ground black peppernatural yoghurt to serve

1. Heat the oil in a large, heavy-basedpan over medium heat. Add the onionand chilli and cook, stirringoccasionally, until the onion istranslucent. And the spices and cook,stirring, for about 5 minutes, until the

spices are fragrant.2. Add the eggplant, cauliflower, carrot,

celery and pumpkin. Stir to coat in theoil and spices. Add ¼ cup of water,place the lid on the pan, then reduceheat and simmer for 10 minutes untilthe vegetables have softened slightly.

3. Add the tomatoes and cook, covered,for a further 20–25 minutes. Add thebeans, zucchini and peas. Cook,uncovered, for a further 10 minutes,until all the vegetables are tender.Season to taste.

4. Sprinkle with the chopped corianderand serve with natural yoghurt.

Stir-fried tofu withAsian greens

SERVES 4

400 g firm tofu, cut into 2 cm squares2 tablespoons peanut oil2 cloves garlic, crushed2 cm piece of ginger, grated1 large red chilli, sliced on an angle2 tablespoons tamari2 tablespoons dark soy sauce1 bunch Chinese broccoli, cut into 2

cm pieces1 bunch bok choy, cut into 2 cm pieces10 snow peas, cut in half227 g tin water chestnuts, roughly

diced (or substitute cashew nuts)¼ cup vegetable stockchopped coriander to garnish

1. Before you start, have everything cutup, measured and ready to go. Dry thetofu on paper towels to prevent itfrom spitting oil when it is fried.

2. Heat a wok over high heat (if youdon’t have a wok, use a large frypan).Add the oil, and when it is hot add thetofu in batches and cook for about 2minutes, or until golden. Remove thetofu and add the garlic, ginger, chilliand sauces. Add the vegetables andchestnuts, and toss to combine theflavours. Add the stock and return the

tofu to the wok.3. Serve immediately, garnished with

coriander.

Spinach and feta familypie

SERVES 4

250 g frozen spinach, thawed and welldrained

1 teaspoon olive oil2 spring onions, finely chopped150 g low-fat feta cheese, crumbled1 tablespoon natural yoghurt¼ cup pine nuts1 tablespoon lemon juice3 large eggs, beatenolive oil spraysea salt and pepper to taste4 sheets filo pastry

2 tablespoons grated parmesan

1. Preheat oven to 180°C.2. Place spinach in a colander and

squeeze out as much liquid as you can.3. Combine all the ingredients except the

filo pastry, parmesan and olive oilspray. Stir well and spoon into agreased 21 x 16 cm ovenproof dish orsimilar. Scrunch up the filo pastry andlay it on top of the spinach. Spraylightly with olive oil.

4. Sprinkle with the parmesan and bakefor 40–50 minutes, until golden andcrunchy on top and set in the middle.

Seared swordfish withavocado salsa

SERVES 4

4 swordfish steaks1 tablespoon extra-virgin olive oilsalt and freshly ground black pepperwild rocket or baby spinach to servelime wedges to serveAVOCADO SALSA1 avocado, peeled, and diced2 tablespoons coriander leaves2 tablespoons lime juice2 spring onions, finely sliced1 tomato, finely diced

1 dash Tabasco sauce, optionalsalt and freshly ground black pepper

1. Heat a chargrill or frypan over a highheat. Season the fish with the oil, saltand pepper, and grill until just cookedthrough, for 2–3 minutes each side.

2. For the avocado salsa, place all theingredients in a bowl and stir verygently to combine.

3. Serve the steaks with the avocadosalsa, green leaves and lime wedges.

Snapper with spinachand pumpkin salad

SERVES 4

200 g pumpkin, peeled and diced into 2cm pieces

1 tablespoon extra-virgin olive oilsalt and freshly ground black pepper1 red capsicum75 g baby spinach75 g wild rocket� cup coriander leaves� cup flat-leaf parsley leaves75 g (½ cup) pine nuts, toasted½ preserved lemon, soaked and pulp

removed, finely diced, optional

4 × 150 g snapper fillets1 tablespoon olive oil, extrapomegranate dressingsalt and freshly ground black pepperlemon wedges to serve

1. Preheat oven to 180°C.2. Lay pumpkin on a baking tray, drizzle

with half the oil, and season to taste.Roast in the preheated oven for 20–25minutes, until tender. Set aside to coolslightly.

3. Place capsicum on a baking tray,brush with the remaining oil and roastin the preheated oven, turning once ortwice, until skin blisters,

approximately 20 minutes. Place thecapsicum in a plastic bag to steam theskin. When cool, slip skin away andremove the seeds. Slice flesh into ½cm thick slices.

4. Combine the pumpkin, capsicum,spinach, rocket, herbs, pine nuts andpreserved lemon, if using, in a largebowl.

5. Heat extra oil in a heavy-based frypanover a medium–high heat and sautéfish fillets until golden brown andcooked through, for 3–4 minutes oneach side. Season to taste.

6. To serve, pour over enough dressingto coat the salad and toss to combine.Divide the salad and fish between

four plates, and serve with a wedge oflemon each.

Fish parcels withlemongrass, coriander,chilli and Asian greens

SERVES 4

250 g bok choy, sliced into long strips½ red capsicum, finely sliced1 carrot, julienned2 tablespoons soy sauce½ teaspoon sesame oil1 teaspoon grated ginger1 lemongrass stem, white part only,

finely sliced2 red chillies, finely diced4 × 150 g firm white fish fillets (such

as blue eye or snapper)4 greaseproof paper squares12–16 coriander sprigssteamed jasmine rice to serve

1. Preheat oven to 180°C.2. Combine the bok choy, capsicum and

carrot.3. Mix together the soy sauce, sesame

oil, ginger, lemongrass and chillies.Brush the mixture over the fish fillets.

4. Lay the four greaseproof papersquares out flat. Divide most of thevegetables between them, making apile in the middle of each sheet.

5. Rest one piece of fish on top of eachpile of vegetables and top with

remaining vegetables and 3 or 4sprigs of coriander. Fold two papercorners into the middle and pullremaining two corners up together.Roll paper ends over tightly to secureon top of the parcels. Bake in thepreheated oven for 15 minutes.

6. Serve with jasmine rice.

Salmon niçoise saladSERVES 2

3 eggs150 g green beans, trimmed2 x 120 g salmon fillets4 tablespoons extra-virgin olive oilsalt and freshly ground black pepper100 g baby spinach leaves2 tomatoes, chopped¼ cup pitted kalamata olives2 tablespoons lemon juice¼ teaspoon seeded mustard

1. Bring a medium-size saucepan ofwater to the boil. Add the eggs andcook for 7 minutes exactly. Drain and

cool the eggs under cold runningwater to stop the cooking process.When cooled, peel and chop each eggin half.

2. Blanch the beans in boiling water for2 minutes and refresh in a bowl ofice-cold water. Drain and set aside.

3. Brush both sides of the salmon filletswith a tablespoon of the oil, andseason with salt and pepper. Fry overa high heat for 3 minutes each side.The salmon should still be pink in themiddle. Set aside to cool beforeflaking into chunks.

4. In a large serving bowl, combine thebeans, spinach, tomatoes and olives,and top with the eggs and salmon.

Whisk together the lemon juice,mustard and remaining oil. Pour overthe salad and toss gently to dress.Season to taste.

Teriyaki salmon withwilted spinach

SERVES 4

2 tablespoons teriyaki marinade2 tablespoons tamari2 tablespoons mirin4 x 150 g salmon steaks, skin removed250 g baby spinach leaves1 tablespoon lemon juicefew drops of sesame oil2 teaspoons sesame seeds, toasted, to

serve

1. Combine the teriyaki marinade, tamariand mirin in a non-reactive dish. Addthe salmon, turn to coat in the mixture

and marinate for 20–40 minutes.2. Heat the grill to high and place the

salmon on a baking sheet lined withbaking paper. Grill for 5 minutes, turnand grill for a further 3 minutes untilcooked to your liking.

3. While the salmon is resting, wash thespinach leaves in plenty of coldwater. Place in a frypan and stir untiljust wilted. Add the lemon juice andsesame oil.

4. To serve, divide the spinach betweenfour plates and place a piece ofsalmon on top. Garnish with toastedsesame seeds.

Whole baked fishSERVES 2

1 snapper (about 700 g; ask yourfishmonger to scale and clean it)

4 spring onions, cut into 3 cm pieces2 cm piece ginger, cut into thin

matchsticks2 large cloves garlic, chopped1 lemon, thinly sliced½ tablespoon tamariblack pepperfresh coriander sprigsrice and salad (such as Asian

vegetable and soba noodle salad,) toserve

1. Preheat oven to 180°C.2. Put a large piece of baking paper on

top of an oven tray.3. Pat the fish dry.4. Place the fish on top of the paper and

tuck the spring onions, ginger, garlicand lemon slices inside the cavity ofthe fish.

5. Pour over the tamari. Add some blackpepper and bake for 15 minutes untilcooked through.

6. Remove from the oven and let rest for5 minutes. Garnish with coriandersprigs and serve immediately withrice and salad.

Seared tuna with stir-fried Asian greens

SERVES 4

1 teaspoon olive oil4 x 120 g pieces sashimi tuna4 small bok choy, washed well and cut

into quarters1 cup Chinese broccoli, cut into 2 cm

pieces150 g mushrooms2 tablespoons tamari1 tablespoon dark soy sauce2 cm piece of ginger, grated1 garlic clove, crushedfew drops of sesame oil

1. Rub the olive oil onto the tuna. Heat afrypan over high heat until hot. Cookthe tuna for 1 minute on each of itsfour sides. Remove from the pan andlet rest while you cook the vegetables.

2. Heat the frypan to hot. Add 2tablespoons of water and toss in allthe vegetables. Stirring constantly,add the tamari, soy sauce, ginger,garlic and sesame oil. The vegetablesshould still be slightly crunchy.

3. Serve the seared tuna immediatelywith the stirfried greens on the side.

Herbed tuna and lentilrice salad

SERVES 4

120 g currants2 tablespoons red wine vinegar1 cup brown rice, cooked450 g tin lentils, drained and rinsed½ cup flat-leaf parsley, roughly

chopped½ cup mint leaves, roughly chopped1 red chilli, seeded and sliced1 tablespoon olive oil250 g can tuna in spring water,

drained100 g almonds, lightly toasted

lemon wedges to serve

1. Soak the currants in the red winevinegar for 10 minutes. Strain andreserve the vinegar.

2. Combine the rice, lentils, currants,parsley, mint and chilli. Mix thereserved vinegar with the oil and pourover the rice mixture.

3. Gently toss through the tuna and topwith the almonds. Serve with a lemonwedge.

Braised chickenballswith lentils and spinach

SERVES 4

500 g chicken mince100 g (½ cup) ricotta¼ teaspoon freshly grated nutmeg1 egg, lightly beaten50 g (½ cup) breadcrumbssalt and freshly ground black pepper1 tablespoon extra-virgin olive oil1 onion, diced1 garlic clove, crushed250 ml (1 cup) chicken stock250 ml (1 cup) tomato puree

400 g tin lentils, drained and rinsed100 g baby spinach2 tablespoons flat-leaf parsley,

choppedspaghetti or green salad to serve

1. Preheat oven to 180°C.2. Mix chicken mince, ricotta, nutmeg,

egg and breadcrumbs in a bowl.Season with salt and freshly groundblack pepper. Combine well and rollinto small balls.

3. Heat half a tablespoon of the oil in aheavybased frypan over a mediumheat and sauté chickenballs, turningoften, until golden brown, for 5–6minutes. Transfer chickenballs to a

deep baking dish.4. Return the pan to the heat (it doesn’t

have to be cleaned), add theremaining oil and the diced onion, andcook until soft. Add the garlic, stockand tomato puree, and bring to theboil. Stir in the lentils and pourmixture over the chickenballs. Coverwith foil and bake in the preheatedoven for 30 minutes.

5. To serve, stir through the spinach andparsley, check the seasoning. Servewith spaghetti or a green salad.

Chicken cottage pieSERVES 6

1 tablespoon olive oil½ brown onion, finely diced1 garlic clove, minced1 carrot, diced1 zucchini, diced500 g chicken breast, minced1 tablespoon tomato paste300 ml chicken stock400 g tin chopped tomatoes2 sprigs thyme½ cup frozen peasTOPPING1 cup roughly shredded cauliflower

½ cup low-fat milkpinch of nutmeg2 tablespoons reduced-fat yoghurt¼ cup grated parmesan¼ cup grated reduced-fat mozzarella

1. Preheat oven to 180°C.2. Sauté the onion and garlic in the oil

over a medium heat for 2–3 minutes,until translucent. Add the carrot andzucchini and cook for 4 minutes. Addthe chicken mince and cook untilbrowned all over. Stir in the tomatopaste and cook for a further 2 minutes.Add the stock, tomatoes, thyme andpeas, and simmer until most of theliquid has evaporated.

3. Pour the mixture into six individual250 ml ramekins or a 2-litreovenproof dish.

4. To make the topping, combine thecauliflower, milk and nutmeg in asaucepan over medium heat. Simmerfor 5 minutes until the cauliflower issoft, being careful not to boil themixture. Remove from the heat andstir through the yoghurt and cheeses.

5. Spoon the cauliflower topping overthe chicken mixture and bake for 15–20 minutes (30–40 minutes for a 2-litre dish), until golden and bubbling.Serve hot.

Baked chickenMaryland with white

wine and herbsSERVES 4

1 tablespoon olive oil4 chicken Maryland pieces, skin

removed4 garlic cloves, peeled6 sprigs thymepepper to taste1 teaspoon herbes de provence1 teaspoon Dijon mustard¼ cup white wine½ cup chicken stock

brown rice and salad to serve

1. Preheat oven to 220°C.2. Heat the oil in a large frypan over

medium heat until hot. Add thechicken and brown well on all sides.Transfer, meatiest side up, to a bakingdish large enough to hold the chickencomfortably.

3. Arrange the garlic and thyme aroundthe chicken and sprinkle with pepperand herbes de provence. Mix theDijon mustard with the wine and stockand pour around the chicken. Bake,uncovered, for 30 minutes, untilcooked through.

4. Remove from the oven and let rest for

10 minutes before serving with brownrice and salad.

Poached chicken withmango salsa

SERVES 4

1 cup light coconut milk2 cm piece of ginger1 kaffir lime leaf1 cup water4 small chicken breasts, skin removedblanched bok choy to serveSALSA1 ripe mango, finely diced½ red onion, finely diced1 red capsicum, finely diced½ cup mint leaves, shredded

½ cup fresh coriander leaves,shredded

1 large red chilli (remove the seeds ifyou don’t want it spicy)

juice of 1 lime¼ teaspoon honey1 tablespoon olive oilsalt and freshly ground black pepper

to taste

1. Bring the coconut milk, ginger, kaffirlime leaf and water to a slow simmer.Gently place the chicken breasts in theliquid and poach for 10–12 minutes,until cooked through. Remove thechicken from the liquid and let restwhile you make the salsa. Reserve 1

cup of the poaching liquid.2. To make the salsa, combine all the

ingredients in a bowl.3. To assemble, cut each chicken breast

into three pieces on an angle, dividethe salsa among four plates and spoonover 1 tablespoon of the poachingliquid.

4. Serve with blanched bok choy.

Chicken with lemon andbasil

SERVES 4

tablespoon olive oil8 chicken thighs, bone in, skin

removed¼ cup chicken stock1 onion, roughly diced1 lemon, cut into quarters½ cup basil leaves, torngreen beans and broccolini to serve

1. Preheat oven to 220°C.2. Heat the oil in a large frypan over

medium heat until hot. Brown the

chicken in batches and place in alarge ovenproof dish. Pour over thestock, and arrange the onion andlemon pieces in between the chickenthighs.

3. Bake, uncovered, for 30 minutes, untilcooked through. Garnish with basiland let rest for 10 minutes.

4. Serve with green beans andbroccolini.

Tandoori chickenSERVES 4

1 tablespoon tandoori paste½ cup natural yoghurt2 cm piece of ginger, grated1 medium chicken, cut into 10 pieces

(ask your butcher to do this for you)basmati rice to serveYOGHURT WITH LEMON AND

MINT½ cup natural yoghurtjuice of ½ lemon½ bunch of mint, choppedsalt and freshly ground black pepper

to taste

CUCUMBER SALAD1 continental cucumber, finely diced

into 1 cm pieces2 tomatoes, diced into 1 cm pieces2 cups mixed lettuce leaves1 tablespoon white wine vinegar2 tablespoons olive oil¼ teaspoon honey

1. Combine the tandoori paste, yoghurtand ginger in a non-reactive dish. Addthe chicken pieces and turn to coatwell in the marinade. Cover andrefrigerate for 2–6 hours.

2. Preheat oven to 230°C.3. Place a rack inside a baking dish.

Remove the chicken from the

marinade, place on the rack and bakefor 30 minutes until cooked through.Let rest for 10 minutes before serving.

4. To make the yoghurt with lemon andmint, stir all the ingredients together.

5. To make the cucumber salad, arrangethe cucumber, tomato and lettuce in aserving bowl. Combine the vinegar,oil and honey in a jar and shake well.Pour over the salad ingredients justbefore serving.

6. Serve the chicken with basmati rice,yoghurt and cucumber salad.

NOTE: To reduce the fat content, remove the chickenskin before marinating.

Classic chickencasserole

SERVES 4

1 tablespoon olive oil2 onions, finely diced2 garlic cloves, crushed150 g button mushrooms, halved8 small chicken drumsticks or 8

chicken chops, skin removed5 tomatoes, peeled and diced1 teaspoon oregano½ cup red winesalt and freshly ground black pepper

to tasteorecchiette pasta or green salad to

serve

1. Heat the oil in a large, heavy-basedsaucepan or casserole dish with a lid.Add the onion and garlic, and sautéuntil the onion is translucent. Add themushrooms and brown slightly.Remove the vegetables from the panand add the chicken in batches, turningto brown well.

2. Return the onion and mushrooms tothe pan and add the tomato, oreganoand wine. Bring to the boil, thenreduce the heat, cover and cook on alow simmer for 30 minutes. Removethe lid and continue to cook for afurther 20 minutes, until the saucethickens slightly.

3. Serve with orecchiette pasta or agreen salad if preferred.

NOTE: To peel tomatoes, cut a small cross on thebottom of each tomato and blanch in boiling water for1–2 minutes until the skin lifts away and can be peeledoff.

Stir-fried ginger beefwith broccolini and

cashewsSERVES 2

2 tablespoons soy sauce1 tablespoon sesame oil1 tablespoon grated ginger200 g beef fillet, cut into strips180 g soba noodles½ tablespoon extra-virgin olive oil2 spring onions, finely sliced1 bunch broccolini, cut into 2 cm

chunks75 g (½ cup) cashew nuts, toasted

¼ cup coriander leaves1 teaspoon sesame seeds, toasted

1. Whisk together soy sauce, sesame oiland ginger. Pour half over the beefstrips and leave to marinate for up to20 minutes. Keep remaining halfaside.

2. Bring a pot of water to the boil andcook the noodles for 3–4 minutes,until al dente. Drain and mix with thereserved marinade.

3. While the noodles are cooking, heatthe olive oil in a wok over a high heatand sauté the spring onions briefly.Add the beef strips and stir-fry untilbrowned all over, for 3–4 minutes.

Add the broccolini and cashew nuts,cover with a lid and cook for a further2 minutes. Add the cooked noodles,coriander leaves and sesame seeds,and toss to combine.

Beef skewers withzucchini salad

MAKES 4SKEWERS

1 teaspoon Dijon mustard1 teaspoon rosemary, chopped1 garlic glove, minced2 tablespoons extra-virgin olive oil400 g beef fillet or porterhouse, cut

into large cubesZUCCHINI SALAD

2 zucchini, peeled lengthways intoribbons

2 tablespoons feta¼ cup mint, chopped

¼ cup flat-leaf parsley1 teaspoon extra-virgin olive oil1 teaspoon red wine vinegar

1. If using wooden skewers, soak inwater for 10 minutes beforehand toprevent them burning during cooking.

2. Mix the mustard, rosemary, garlic and1 teaspoon of the oil. Rub the mixtureover the beef cubes, cover andmarinate for 10 minutes. Thread thebeef onto the skewers.

3. Using the remaining oil, fry theskewers on a hot grill pan for 5minutes, turning until well brownedon all sides. Remove from the heatand let the skewers rest for 5 minutes.

4. For the salad, combine the zucchini,feta, chopped mint and parsley. Dresswith the oil and vinegar.

5. Serve the beef skewers with thezucchini salad on the side.

Beef stroganoffSERVES 4

500 g beef eye fillet, thinly sliced2 teaspoons paprika1 tablespoon olive oil1 brown onion, thinly sliced2 garlic cloves, crushed400 g button mushrooms, sliced1 tablespoon tomato paste¼ cup chicken stock2 tablespoons light sour cream2 tablespoons parsley, choppedbrown rice or gluten-free fettuccine to

serve

1. Toss the beef with the paprika.

2. Heat the oil in a frypan over mediumheat. Add the onion and garlic andsauté for 5–7 minutes or until soft butnot coloured. Add the mushrooms andcook for 3 minutes.

3. Remove the vegetables from the panand sear the beef in batches. Returnthe onion and mushrooms to the panand add the tomato paste. Cook,stirring constantly, for 2 minutes. Addthe chicken stock and sour cream.Simmer for 7–10 minutes—do not letthe mixture boil or the cream maysplit. Scatter with the chopped parsleyand serve immediately with brownrice or gluten-free fettuccine.

Classic beef casseroleSERVES 4

2 tablespoons olive oil600 g gravy beef, cut into large cubes1 tablespoon plain flour8 shallots, peeled3 garlic cloves, crushed2 carrots cut into 1 cm dice3 tablespoons salt-reduced tomato

paste¼ cup red wine2 sprigs thyme1 bay leaf1 cup beef stock200 g baby mushrooms, cleaned but

not peeled, cut into quarters2 tablespoons tarragon, chopped2 tablespoons parsley, choppedsalt and freshly ground black peppersweet potato mash or green steamed

vegetables to serve

1. Heat the oil over a medium–high heatin a large, heavy-based pan with a lid.Lightly dust the meat with the flourand brown well. You may need to dothis in batches. Add the shallots andgarlic and stir until golden brown,about 2 minutes. Remove thevegetables and beef to a plate.

2. Pour out any excess oil from the pan,but don’t wash it because you want to

keep all the flavour. Return the beefand shallots to the pan along with thecarrots and tomato paste, and cook,stirring, for 2 minutes. Add the wine,thyme, bay leaf and stock, and bring tothe boil. Reduce the heat and simmer,covered, for 1½ hours.

3. Add the mushrooms. Increase the heatto medium and cook, uncovered, for afurther 30 minutes until the meat istender. Stir through the tarragon andparsley, and check the seasoning.

4. Serve with sweet potato mash orgreen steamed vegetables.

NOTE: You could double the recipe and freeze halffor another meal.If using gravy beef, the casserole will take 1½ hours tocook. If using chuck steak, it will take 2–3 hours of

simmering until tender.

Minute steak with lemonrocket salad

SERVES 4

1 teaspoon olive oil6 parsnips, cut lengthways into

quarterssalt and freshly ground black pepper4 x 130 g pieces scotch fillet steak, at

room temperature4 cups (100 g) rocket2 tomatoes, diced4 tablespoons pine nuts, toasted3 tablespoons lemon juice1 tablespoon olive oil

1. Preheat oven to 200°C.

2. Rub the oil onto the parsnips. Seasonwith pepper and place on a bakingtray lined with baking paper. Bake forabout 30 minutes, until tender andcrisp.

3. Put the rocket, tomatoes and pine nutsinto a bowl, and toss through thelemon juice and olive oil.

4. The meat should be 1.5 cm thick. If itis thicker, beat it lightly with a meatmallet.

5. Heat a frypan over high heat until veryhot. Season the steak with salt andpepper, and rub a drop of olive oilonto it. Do not add oil to the pan.Place the steak in the pan, seasonedside down. Cook for 2 minutes, turn

then cook for a further 2 minutes.Remove from the pan and let rest for 6minutes.

6. To serve, place the steak on a plate,top with the salad and serve theparsnip chips on the side.

Chilli and soy stir-friedkangaroo with bok choy

SERVES 4

1 × 450 g kangaroo sirloin1 tablespoon peanut oil250 g bok choy, washed and cut into

quarters80 ml (� cup) sweet chilli sauce80 ml (� cup) light soy sauce3 spring onions, green top only, finely

slicedsteamed rice to serve

1. Divide sirloin down the centre intotwo pieces. Trim any white sinew andslice on an angle into 1 cm slices.

2. Heat the peanut oil in a wok over ahigh heat. Add the kangaroo and stir-fry for 1 minute. Add the bok choy,chilli sauce, soy sauce and springonion. Stir well and allow to heatthrough. Serve with steamed rice.

Lamb kofta with tzatzikiMAKES 18

400 g lean lamb, minced1 Spanish onion, grated½ cup parsley, roughly chopped2 garlic cloves, crushed1 teaspoon ground cumin1 teaspoon ground coriander1 tablespoon tomato paste2 tablespoons breadcrumbs1 egg, lightly whisked¼ teaspoon Tabasco saucesalt and freshly ground black pepperplain flour for dusting2 tablespoons extra-virgin olive oil for

fryingTZATZIKI½ Lebanese cucumber, seeds

removed, grated and drained½ cup reduced-fat yoghurtsqueeze of lemon juice½ teaspoon ground cumin

1. To make the tzatziki, mix together theingredients and refrigerate untilserving time.

2. To make the kofta, combine the lamb,onion, parsley, garlic, cumin,coriander and tomato paste in a largebowl. Add the breadcrumbs, egg andTabasco, and stir until well mixed.Season with salt and pepper. Using

wet hands, roll tablespoons of thelamb mixture into balls. Lightly dustwith flour.

3. Fry the kofta in the oil in batches overmedium heat, turning occasionally, for8–10 minutes or until cooked through.Drain on paper towel.

4. Serve with the tzatziki.

Moroccan lamb fattoushSERVES 4

400 g lamb backstrap½ Spanish onion, thinly sliced1 mountain bread wrap1 teaspoon olive oil1 tablespoon sumac1 baby cos lettuce, chopped1 Lebanese cucumber, sliced2 tomatoes, diced¼ cup mint leaves½ cup flat-leaf parsleysalt and ground pepperlemon wedges to serveSPICE RUB

1 tablespoon olive oil½ teaspoon ground cumin½ teaspoon ground coriander½ teaspoon ras el hanout or garam

masala1 teaspoon sweet smoked paprikaDRESSING1 tablespoon extra-virgin olive oil1 teaspoon seeded mustard½ teaspoon lemon juice

1. Preheat oven to 200°C.2. Combine the spice rub ingredients and

rub over the lamb. Let the meatmarinate for at least 20 minutes.

3. Soak the Spanish onion in water for

15 minutes, then drain.4. To prepare the mountain bread, mix

together the oil and sumac. Brush theoil over the bread and bake untilcrisp, about 7 minutes. Let cool andthen break into shards.

5. To make the dressing, combine all theingredients in a screwtop jar andshake well.

6. Fry the lamb on a grill pan orbarbecue over a high heat for 6minutes, until medium–rare. Removefrom the heat, cover with foil and letrest for10 minutes before slicing thinly.

7. Combine the lettuce, cucumber, onion,tomatoes, mint and parsley. Arrange

the lamb slices and bread shards ontop, and spoon over the dressing.Season to taste and serve with lemonwedges.

Slow-cooked lambshanks

SERVES 4

1 tablespoon olive oil4 small lamb shanks2 tablespoons plain flour3 garlic cloves, crushed1 small carrot, diced1 onion, diced2 tablespoons salt-reduced tomato

paste½ cup red wine400 g tin chopped tomatoes1 cup salt-reduced chicken stock1 bay leaf

2 sprigs of thyme¼ cup green olives, pitted and cut into

quarters½ cup parsley leavespolenta or steamed green vegetables

to serve

1. Heat the oil over a medium–high heatin a heavy-based, lidded pan largeenough to fit the shanks. Lightly dustthe shanks in flour, then add to the panand brown well. Remove the shanksfrom the pan.

2. Add the garlic, carrot and onion to thepan and cook for 2 minutes. Add thetomato paste and cook for a further 2minutes. Return the shanks to the pan

along with the wine, tomatoes, stock,bay leaf and thyme. Cover with the lidand simmer for 2 hours or until themeat is falling off the bone.

3. Remove from the heat and stir in theolives. Garnish with parsley andserve with polenta or steamed greenvegetables.

NOTE: If a layer of oil appears on the surface whenyou remove the shanks, carefully spoon out as much asyou can, then lay two pieces of paper towel on top ofthe sauce and gently remove. This will soak up anyexcess oil.

Crumbed lamb rackwith slow-cooked

ratatouilleSERVES 4

½ cup dried wholemeal breadcrumbs1 garlic clove, crushed2 tablespoons parsley, choppedpinch of dried oreganozest of 1 lemon2 tablespoons olive oil1 tablespoon watersea salt and black pepper4 x 3-cutlet racks French-trimmed

lamb cutlets

1½ tablespoons Dijon mustardRATATOUILLE1 tablespoon olive oil2 garlic cloves, crushed2 red capsicums, diced2 zucchini, diced1 eggplant, diced400 g tin crushed tomatoes½ cup basil leaves½ cup parsley leaves

1. pan over a low–medium heat. Add thegarlic, capsicum, zucchini andeggplant, and cook gently, stirringconstantly, for 5 minutes. Add the

tomatoes, bring to the boil, thenreduce the heat and simmer,uncovered, for 20 minutes until mostof the liquid has evaporated.

2. Preheat oven to 180°C.3. Combine the breadcrumbs, garlic,

herbs and lemon zest in a bowl. Stirthrough the olive oil and water, andseason to taste.

4. Sear the lamb racks in a hot frypanuntil well browned. Brush the mustardover the lamb and press the flavouredbreadcrumbs onto each rack. Bake for20 minutes or until cooked to yourliking. Let rest, lightly covered withfoil, for 5–7 minutes.

5. Stir the fresh herbs through the

ratatouille. To serve, divide theratatouille between the plates andplace a lamb rack on top.

NOTE: Ratatouille is also great served as a pastasauce. Alternatively, to serve it as a vegetarian meal,add a tin of rinsed chickpeas and ½ cup pitted olives.

Marinated lamb cutletsSERVES 4

1 garlic clove, peeled½ cup mixed fresh herbs (such as

oregano, basil and parsley), choppedfreshly cracked black pepper2 tablespoons olive oilzest of 1 lemon12 lamb cutlets, trimmed of all fatlemon wedges to serveHearty tabbouleh to serve

1. Combine all ingredients except thelamb and tabbouleh in a mortar andpestle (if you have one) or a smallblender. Pound or process to form a

rough paste.2. Marinate the cutlets in this mixture for

30 minutes, or longer if you have time.3. Heat a barbecue or grill to high heat

and cook cutlets for 2 minutes on eachside or until cooked to your liking.Serve with a squeeze of lemon andtabbouleh.

Spiced orange porktenderloin with

wellbeing power saladSERVES 4

juice of 2 oranges1 teaspoon harissa paste (see note)2 garlic cloves, crushed2 tablespoons parsley, chopped500 g pork filletWellbeing power salad to serve

1. Combine all the ingredients except thesalad. Allow the pork to marinate for1 hour.

2. Preheat oven to 180°C.

3. Heat a large ridged grill pan until hotand sear the pork fillet on all sides.Bake in oven for 10 minutes or untilcooked through. Let rest for 5 minutesbefore cutting into slices and servingwith wellbeing power salad.

Peach crumbleSERVES 4

4 freestone peaches½ cup rolled oats½ cup mixed nuts (almonds, hazelnuts,

brazil)2 tablespoons pumpkin seeds1 teaspoon sesame seeds2 tablespoons treacle, warmed1 tablespoon extra-virgin olive oilpinch of ground cinnamon

1. Preheat oven to 180°C.2. Run a knife around the centre of each

peach and gently twist to separate thehalves. Remove and discard the stone,

and set aside.3. Gently toast the oats, nuts and seeds in

a dry frypan for 3–4 minutes (watchcarefully to avoid burning). Removethe mixture from the pan and stirthrough the treacle, oil and cinnamon.

4. Fill the peach halves with the oat andnut mixture. Bake for 10–12 minutes,until warmed through and the toppingis crunchy.

Yoghurt pannacottaSERVES 4

180 ml reduced-fat milk2 tablespoons honey½ teaspoon vanilla extract2 teaspoons gelatin375 g reduced-fat, unsweetened

yoghurt¼ cup fresh raspberries¼ cup fresh blueberries¼ cup fresh strawberries

1. In a shallow saucepan simmer themilk, honey and vanilla over a lowheat. Remove from the heat and whiskin the gelatin until dissolved. Stir in

the yoghurt.2. Pour the mixture into four lightly

greased dariole moulds. Refrigeratefor 3 hours or until firm.

3. To serve, dip the base of each mouldin warm water for 3 seconds and,using a fine-pointed knife, gently easethe pannacotta out of their mouldsonto a serving plate. Top with thefresh berries.

Chocolate beetroot minicakes

MAKES 24

250 g beetroot, trimmed1 tablespoon extra-virgin olive oil2 tablespoons honey1 egg, lightly beaten1 tablespoon cocoa powder½ teaspoon vanilla extract1 cup self-raising flour2 tablespoons reduced-fat milk½ teaspoon balsamic vinegarTOPPING50 g dark chocolate, melted

2 tablespoons cocoa nibs (see note)

1. Preheat oven to 180°C. Line two 12-hole mini-muffin tins with patty cases.

2. Boil the beetroot in 2 litres of waterfor 30–40 minutes, until tender. Turnoff the heat and allow to cool in thesaucepan. When cool enough tohandle, remove the beetroot from thecooking water and peel (hold thebeetroot in a paper towel and gentlywipe away the skin with another pieceof paper towel). Roughly puree in ablender.

3. Using a wooden spoon, mix togetherthe oil, honey and egg. Stir in thecocoa, vanilla, beetroot puree, flour,milk and balsamic vinegar. Combine

well. Spoon 1 tablespoon of batterinto each patty case and bake for 15minutes. Test they are done with askewer, then cool the cakes on a wirerack.

4. Gently melt the chocolate in aheatproof bowl over a saucepan ofsimmering water (do not let the bowltouch the water).

5. When the cakes have cooled, drizzlehalf a teaspoon of melted chocolateover each cake and top with asprinkle of cocoa nibs.

Frozen fruit yoghurtSERVES 2

1 cup frozen mixed fruit (mango,raspberries, blueberries)

1 cup reduced-fat, unsweetenedyoghurt

fresh berries to servemint leaves to garnish

1. Place two serving glasses in thefreezer for at least 20 minutes.

2. Blend the frozen berries and yoghurtin a food processor until smooth. Ifthe mixture is too stiff, add atablespoon of water. Once blended,put in the freezer for 15 minutes tofirm up before serving.

3. Divide the mixture between theglasses, and garnish with the mint andfresh berries. Serve immediately.

Meringues with mangoand kiwifruit

SERVES 4

2 egg whites½ teaspoon cream of tartar1½ tablespoons agave nectar (see

note)¼ teaspoon vanilla extract1 tablespoon cornflourFILLING AND TOPPING1 cup reduced-fat, unsweetened

yoghurt1 mango, thinly sliced1 kiwifruit, thinly sliced

¼ cup slivered almonds, toasted1 tablespoon honey

1. Preheat oven to 110°C.2. Combine the egg whites, cream of

tartar, agave nectar and vanilla in alarge bowl over a saucepan ofsimmering water (don’t let the bowltouch the water). Let sit for 6 minutesor until the mixture is warm to thetouch. Remove from the heat and beatwith an electric whisk for 3–7minutes, until stiff peaks form. Gentlyfold through the cornflour.

3. Spoon the meringue mixture onto alined tray and shape into eight circles,about 6 centimetres in diameter. Bake

for 30 minutes. Turn off the heat andleave to cool with the oven door openfor a further 15 minutes.

4. To assemble, dress four of themeringues with a couple of dollops ofyoghurt and slices of mango andkiwifruit. Place the remainingmeringues on top and garnish withslivered almonds and a drizzle ofhoney. Serve immediately.

Raspberry fluff dessertslice

SERVES 8

2 large egg whites¾ cup fresh raspberries1½ tablespoons agave nectar (see

note)16 plain ice-cream wafers

1. Combine the egg whites, raspberriesand agave nectar in the bowl of anelectric mixer and beat on high speedfor 10 minutes until the mixture islight and fluffy and tripled in volume.

2. Line a 21 x 21 cm square cake tinwith baking paper. Lay 8 wafers on

the bottom and gently spread theraspberry mixture over the top. Laythe remaining 8 wafers on top,ensuring they face the same directionas the wafers on the bottom.

3. Freeze overnight then cut into 8pieces, following the gaps betweenthe wafers.