HUMMUS FOUR WAYS RECIPE - West Coast Fever proudly partner with Healthway promoting the LiveLighter message
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West Coast Fever
proudly partner with
HUMMUS FOUR WAYS RECIPE
Healthway promoting the
LiveLighter message
HUMMUS Prep: 15 mins
FOUR WAYS Cook: 0 mins
RECIPE Serves 8
METHOD
INGREDIENTS CLASSIC HUMMUS: ROAST PUMPKIN:
´ 1/2 clove garlic, peeled 1. Mince or grate the garlic. If you are using a • Add 1 cup (175 g) roasted pumpkin and 2
food processor with a small bowl you can use cloves roasted garlic.
´ 1 x 400g can
no-added-salt it to do the garlic too. BEETROOT AND MINT:
chickpeas 2. Drain and rinse the chickpeas and add to the • Add 225 g tin of beetroot, drained
´ 1 tbs hulled tahini paste food processor with the other ingredients. (or roasted beetroot) and fresh mint.
´ 2 tbs olive oil 3. Blitz the ingredients (except pepper and
MEDITERRANEAN:
salt), adding a tablespoon of very cold water
´ 2 tbs lemon juice at a time to help it blend. Keep adding water • Add 2 tablespoons olives and 2 tablespoons
´ 1 1/2 tsp ground cumin, and blitzing until it’s smooth and a texture sundried tomatoes.
optional to taste you like.
pepper and salt 4. Taste, and season with pepper and salt if
required.
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West Coast Fever
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Healthway promoting the
POTATO & BEETROOT SALAD RECIPE LiveLighter message
POTATO & Prep: 10 mins
BEETROOT Cook: 60 mins
SALAD RECIPE Serves 6
INGREDIENTS METHOD HINT
´ 5 medium potatoes , ´ 1/2 cup sultanas 1. Steam potatoes for 15-20 minutes Salad can be prepared beforehand
cut into chunks ´ 1 tbs olive oil until tender. but do not add beetroot and dressing
´ 4 medium beetroot until just before serving as the
´ 1 tbs red wine vinegar 2. Boil unpeeled beetroot for 30-40
minutes until tender. Cool, peel and beetroot will colour the potato
´ 4 spring onions ´ 1 tbs orange juice and cucumber.
(including green cut into wedges.
´ 3 tbs fresh herbs
tops), sliced 3. Mix all salad ingredients in a
(parsley, mint,
´ 2 sticks celery, sliced serving bowl.
coriander and/or
´ 1 Lebanese cucumber, basil), chopped 4. Combine remaining ingredients in
sliced a screw-top jar and shake well to
make the dressing.
5. Toss through salad and serve
immediately.
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West Coast Fever
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MOUSSAKA RECIPE
Healthway promoting the
LiveLighter message
Prep: 40 mins
MOUSSAKA Cook: 45 mins
RECIPE
Serves 6
INGREDIENTS
´ 1 eggplant, cut into ´ olive or canola METHOD
1cm slices oil spray 1. Preheat oven to 200°C (180°C fan Spray eggplant lightly with oil and grill
´ 400 g lean lamb ´ 1 tbs parsley, forced). until golden on each side.
mince chopped (optional) 2. Sprinkle eggplant with salt and leave for 7. Lay half the eggplant in a rectangle
´ 1 large brown onion, ´ 1 1/4 cups 30 minutes. baking dish (approx. 30cm x 20cm).
finely chopped reduced-fat milk 3. Heat non-stick frypan and cook lamb Cover with half the meat sauce. Repeat.
´ 2 cloves garlic, ´ 1 1/2 tbs plain flour over medium-high. 8. In a saucepan, mix half a cup of milk
crushed Heat until browned. with flour until smooth. Stir in remaining
´ 15 g Parmesan
4. Remove lamb and cook the onion and milk. Cook, stirring, over low heat until
´ 1 large carrot, peeled cheese, grated
garlic in meat juices thickened. Remove from heat and
and grated ´ 1 cup reduced-fat stir through Parmesan cheese. Stir in
until softened.
´ 425 g can crushed ricotta cheese ricotta, cayenne pepper and nutmeg.
tomatoes 5. Return the meat, add carrot, tomatoes,
´ pinch cayenne 9. Pour over dish and bake for 40–45
tomato paste and bay leaf, cover and
´ 1 tbs no-added-salt pepper minutes until golden brown.
simmer for 15–20 minutes.
tomato paste ´ pinch ground 10. Sprinkle the chopped parsley, if using,
6. Heat the grill. Rinse eggplant slices with
´ 1 bay leaf nutmeg over the top before serving.
water and pat dry with paper towels.
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West Coast Fever
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Healthway promoting the
BANANA BERRY PIKELETS RECIPE LiveLighter message
Prep: 10 mins
Cook: 20 mins
BANANA BERRY
PIKELETS RECIPE Serves 4
INGREDIENTS
METHOD 6 blueberries then carefully turn over.
´ 2 ripe bananas Brown on reverse side for 1 minute or
1. Mash the bananas with a fork in a large
´ 1 1/2 cups wholemeal self-raising flour until cooked through.
bowl.
´ 1 tbs sugar 7. Transfer to a plate and repeat with
2. Sift flour over bananas, adding the
´ 1 1/4 cups reduced-fat milk remaining husk in the sieve to the bowl. remaining batter.
´ 1 tsp white vinegar 3. Add sugar and stir to combine. 8. Divide pikelets between 4 serving plates.
´ 2 eggs, lightly beaten 4. Add milk, vinegar and eggs to the bowl. 9. To serve, layer with spoonfuls of yoghurt
Mix until combined. and top with fresh fruit.
´ olive or canola oil spray
´ 1 1/4 cups blueberries, fresh or frozen 5. Spray a large non-stick frypan with oil VARIATIONS
´ 1 1/2 cups low-fat berry or vanilla and place over medium heat. • Instead of using blueberries, press a
yoghurt, 6. Place 2 tablespoons of batter evenly thin ring of peeled, cored apple into
to serve spaced around the pan. Cook for 2 to 3 each pikelet before flipping.
´ 2 cups strawberries or other berries, minutes or until small bubbles appear on • Serve as a snack, in a lunchbox or at
quartered, to serve surface. Top each pikelet with children’s parties.
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West Coast Fever
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Healthway promoting the
CHOC BERRY CHIA PUDDING RECIPE LiveLighter message
Prep: 5 mins
Set-time: 2 hours
CHOC BERRY CHIA
PUDDING RECIPE Serves 4
INGREDIENTS METHOD
´ 1 tbs maple syrup or golden syrup 1. Place maple syrup in a 500mL capacity SERVING SUGGESTION
jar or container with a sealed lid, pour in Puddings are best made 4 to 8 hours
´ 1 1/2 cups reduced-fat milk
some of the milk and shake to dissolve before serving.
´ 1/3 cup chia seeds the syrup.
´ 2 tsp cocoa powder 2. Add remaining milk, chia seeds and
´ 2 cups fresh or frozen berries cocoa. Shake and pour into 4 small
serving glasses. Cover and refrigerate
for at least 2 hours or overnight.
3. Serve chilled, topped with berries.
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BERRY RHUBARB proudly partner with
MERINGUE POTS RECIPE Healthway promoting the
LiveLighter messagePrep: 15 mins
BERRY RHUBARB Cook: 25 mins
MERINGUE POTS RECIPE
Serves 4
INGREDIENTS METHOD
´ 4 stalks rhubarb, 1. Preheat oven to 180ºC (160°C fan forced). HINT
cut into 5cm lengths 2. Place rhubarb, apples, berries, juice or water Alternatively bake in a large 1 litre capacity
´ 2 apples, peeled, and cinnamon into a large saucepan over a overproof dish.
cored and thinly sliced moderate heat. Cover, bring to the boil and Fruit can be cooked, covered, in a heat-proof
´ 1 1/2 cups frozen simmer gently, stirring occasionally, over a low microwave-safe dish on HIGH (100%) for 12-15
mixed berries heat for 15-20 minutes until rhubarb is soft but minutes, stirring occasionally.
apples retain their shape.
´ 1/2 cup unsweetened VARIATIONS
apple juice or water 3. In a clean dry bowl whisk the egg whites until
soft peaks have formed. Add sugar and beat • Substitute pears or nashi fruit for apples.
´ 1 tsp ground cinnamon until sugar has dissolved. • Omit meringue top and serve stewed fruit
´ 2 egg whites, at room 4. Divide cooked fruit between 4 small 1-cup in a breakfast parfait or simply with low fat
temperature capacity overproof bowls and top with yoghurt.
´ 1 tbs caster sugar meringue, shaping into a peak. Sprinkle with
´ 1/4 cup slivered almonds almonds and bake for 10 minutes until golden.
Serve immediately.
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BASIL BEEF & BEAN proudly partner with
Healthway promoting the
STIR FRY RECIPE LiveLighter messagePrep: 15 mins
BASIL BEEF & Cook: 15 mins
BEAN STIR FRY RECIPE METHOD
1. Mix garlic, ginger and soy in a small Serves 4
INGREDIENTS ´ 1 broccoli, cut into bowl; season with black pepper. Add
´ 2 cloves garlic, florets beef, stir to coat and set aside to
crushed ´ 410 g can baby corn marinate while vegetables are prepared.
HINT
´ 2 tsp fresh ginger, spears, drained 2. Spray a non-stick wok or large frypan
with oil and heat. Add half the beef and Cover dish, refrigerate and marinate
grated ´ 1 tbs reduced-salt beef for as long as time permits, from 30
stir-fry for 2 minutes over high heat
´ 1 tbs reduced-salt soy sauce, extra minutes to overnight. Do not discard the
until browned. Set aside and repeat
soy sauce ´ 2 tbs oyster sauce with remaining beef. broccoli stalk; use a peeler to remove the
hard outer layer then dice the remaining
´ pepper ´ 1/2 cup basil leaves, 3. Spray pan with oil, add beans and vegetable and add to stir-fry.
´ 400 g lean beef, roughly torn broccoli and stir-fry for 3 minutes, until
´ 4 cups steamed tender. VARIATIONS
trimmed of fat,
thinly sliced rice (from 2 cups 4. Add 2 tablespoons water to the pan, • For more heat, add a chopped red
uncooked rice), cover and cook until vegetables soften chilli to beef marinade.
´ olive or canola oil but remain bright green.
spray to serve • Substitute lean pork, skinless chicken
5. Add in corn, beef, soy and oyster sauces breasts, kangaroo steak or tofu for
´ 200 g green beans, and basil. Stir-fry until heated through. beef.
ends trimmed, cut
6. Serve with steamed rice.
into 3cm pieces
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Healthway promoting the
QUICK PESTO PASTA SALAD RECIPE LiveLighter messagePrep: 5 mins
QUICK PESTO Cook: 15 mins
PASTA SALAD RECIPE
Serves 4
INGREDIENTS METHOD VARIATION
´ 250 g high-fibre or 1. Bring a medium-sized saucepan of water to the Other Mediterranean ingredients that work well
wholegrain pasta boil, add pasta and cook for 10-12 minutes or in this salad include chargrilled eggplant, roast
´ 3 tbs basil pesto according to packet instructions. capsicum, sundried tomatoes, olives and
2. Drain well and add to serving bowl and mix shredded basil.
´ 500 g cherry
tomatoes, halved through pesto while pasta is warm.
´ 1 x 400g can 3. Add remaining salad ingredients, toss until well
artichokes, drained combined. Serve immediately or enjoy cold the
and chopped next day.
´ 120 g rocket or
baby spinach
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Healthway promoting the
SPINACH & CHEESE ROLLS RECIPE LiveLighter messageSPINACH & CHEESE METHOD
6. Spoon a quarter of the filling in a line along
ROLLS RECIPE
1. Pre-heat oven to 180°C and line a large
baking tray with baking paper. the short edge of the pastry. Tuck in the
edges and roll it up almost all the way. Seal
2. Defrost the spinach in the microwave (about
INGREDIENTS the edge by wetting it with a little milk and
5 minutes on HIGH) and use your hands or a
pressing it down. Place the roll edge-side
´ 2 x 250 g packets ´ 2 tbs sweet chilli sieve to squeeze as much water as you can
down on the baking tray and use a brush
frozen spinach sauce out of the spinach.
or your fingers to wet the top of the pastry
´ 1 tsp canola oil ´ 1 tsp 3. Heat oil in a large frypan and cook onion, with milk.
Worcestershire garlic, spinach and zucchini for about 5
´ 1 onion, chopped 7. Bake for 20 minutes or until the pastry is
sauce minutes, stirring, until soft.
golden and crispy.
´ 3 cloves garlic, 4. Add the cottage cheese, sweet chilli sauce,
chopped
´ pepper, to taste
Worcestershire sauce and pepper. Mix well
´ 1 medium ´ 8 sheets filo and take off the heat.
pastry
zucchini, grated 5. Place a single layer of filo pastry down on a
and squeezed of ´ olive or canola oil bench and spray lightly with oil. Lay another
sheet of filo over the top. It doesn’t matter Prep: 5 mins
extra moisture spray
´ 2 tbs reduced-fat
if there are cracks or holes in the pastry, just Cook: 15 mins
´ 200 g low-fat try to line up the sheets so the cracks are
cottage cheese milk
covered. Cover the unused filo with a damp
tea towel so it doesn’t dry out while Serves 4
you’re working.
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Healthway promoting the
QUICK CORN PIKELETS RECIPE LiveLighter messagePrep: 5 mins
QUICK CORN Cook: 20 mins
PIKELETS RECIPE
Serves 10
INGREDIENTS METHOD VARIATION
´ 1 cup self-raising 1. Mix flour, creamed corn and milk together. It Optional additions:
flour makes quite a thick batter (more like damper • Add an egg to make these fluffier and higher
´ 1 400 g can than pancake mixture). in protein
creamed corn 2. Heat a large frypan and spray with oil • Fresh, frozen or canned veg will bulk these
´ 2 tbs reduced-fat 3. Use a large spoon to dollop spoonfuls (about up and make them healthier. Try tinned corn,
milk ¼ cup size) of batter into the frypan. Cook on frozen beans, grated sweet potato
´ olive or canola oil a medium heat until golden brown on that side • Add pops of flavour like pepper, curry powder,
spray - about 3-5 minutes. They will puff up a bit too. sundried tomatoes, chillies, italian herbs
Flip over and cook for another 3 minutes, or or olives
until golden brown.
• Try a sweet spin on these by adding banana,
4. Repeat until the batter is all used up. frozen berries, tinned pears or other fruit. Eat
them like pikelets!
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Healthway promoting the
CHICKEN PARMA RECIPE LiveLighter messagePrep: 20 mins
Cook: 20 mins
CHICKEN PARMA RECIPE Serves 2
INGREDIENTS METHOD
´ 200 g skinless chicken ´ 1 sweet potato, 1. Preheat oven to 200°C (180°C fan forced).
breast about 400g 2. Spread a little of the diced tomato in the base of a small ovenproof dish.
´ 1 x 400g can no-added- ´ 1 potato 3. Halve the chicken breast lengthways to form 2 thin steaks. Using a rolling pin,
salt diced tomatoes with ´ 2 tbs reduced-fat milk pound steaks between 2 sheets of plastic wrap to 5mm thickness. Arrange
basil, onion and garlic chicken on tomatoes in pan base. Top each with basil leaves (save a few for
´ 1/4 cup reduced-fat serving) and capsicum. Pile on spinach, spoon over remaining diced tomatoes
´ 1/4 cup basil leaves mozzarella cheese, grated and sprinkle with mozzarella. Bake for 20 minutes until chicken is cooked and
´ 1 x 270g jar char-grilled ´ to taste pepper melted cheese has browned.
capsicum or roasted 4. Microwave potato and sweet potato in a covered dish with 2 tablespoons water
pepper strips on HIGH (100%) for 6-8 minutes, stirring after 4 minutes. Add a splash of milk
´ 1 cup baby spinach leaves and pepper and mash with a potato masher until smooth, adding additional
milk if a smoother texture is desired.
5. Divide mash and chicken between serving plates, sprinkle with remaining basil.
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FAKE BAKED LOADED proudly partner with
Healthway promoting the
SWEET POTATO RECIPE LiveLighter messagePrep: 10 mins
Cook: 12 mins
FAKE BAKED LOADED SWEET POTATO RECIPE Serves 4
INGREDIENTS METHOD VARIATION
´ 4 sweet potatoes 1. Scrub skins and cut any blemishes off sweet • Top with other salad ingredients such as
´ 1 cup reduced-fat
potatoes. Use a fork to prick sweet potatoes at least baby spinach leaves, microwaved sliced red
a dozen times each. onion, canned corn kernels or beans, sliced
mozzarella cheese, grated
2. Place sweet potatoes onto a plate under a red capsicum, mushrooms or spring onions.
´ 300 g cooked or BBQ microwave-safe cover and microwave on HIGH for 5
chicken breast, sliced or • Add drained artichokes, olives, sundried
minutes, turn over and cook a further 5 minutes until
shredded softened and cooked in the centre. Be careful when tomatoes, roasted pepper strips or other
´ 250 g cherry tomatoes, turning over the sweet potato - steam will burn! chargrilled vegetables.
halved 3. Carefully cut potatoes in half lengthways and place • Top with dried chilli flakes or chopped red
´ 1 cup basil leaves each on a serving plate open-faced. Sprinkle halves chilli for some heat.
with cheese then layer on chicken and tomatoes.
´ to taste pepper Microwave for another 2 minutes if desired.
• Replace basil with fresh coriander leaves
and sprinkle yoghurt with ground cumin or
4. Top with torn basil leaves and black pepper
paprika for a Mexican-style flavour.
and serve.
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ASPARAGUS & CHICKEN proudly partner with
Healthway promoting the
SALAD RECIPE LiveLighter messagePrep: 10 mins
Cook: 25 mins
GRILLED PUMPKIN ASPARAGUS
& CHICKEN SALAD RECIPE Serves 4
INGREDIENTS METHOD
´ olive or canola oil spray ´ 420 g no-added-salt 1. Spray a barbecue, char-grill or griddle with oil, pre-heat to medium-high.
brown lentils, drained and 2. Place chicken in a small dish with ½ the crushed garlic and lemon juice; stir to
´ 8 chicken tenderloins
rinsed coat and set aside to marinate.
´ 1 clove garlic, crushed
´ 1/3 cup balsamic vinegar 3. Place asparagus on heated grill and cook for 7 minutes or until lightly charred,
´ 1 lemon, juiced turning occasionally. Remove from grill, cut into 5cm pieces then set aside.
´ 150 g baby spinach or
´ 2 bunches asparagus, ends mixed leaves 4. Respray grill and cook pumpkin in batches for 2-3 minutes each side until
trimmed charred and just tender. Remove from heat, cut into 3cm triangles and set
´ 250 g punnet cherry
´ 450 g Japanese, Kent or aside.
tomatoes, halved
butternut pumpkin, peeled, 5. Respray grill and cook chicken for 2-3 minutes each side until cooked through.
cut into 5mm thick slices
´ 1/2 cup parsley, chopped
6. Meanwhile, in a small bowl combine lentils, remaining ½ clove crushed garlic
and balsamic.
7. To serve, divide spinach or salad leaves, tomatoes, lentils with dressing,
asparagus and pumpkin among serving plates.
8. Sprinkle with parsley then top with chicken; serve immediately.
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proudly partner with
SEAFOOD PAELLA RECIPE Healthway promoting the
LiveLighter messageSEAFOOD
PAELLA RECIPE
INGREDIENTS METHOD
´ spray olive or ´ 3 cups salt- 1. Spray a large deep non-stick pan or paella 5. Gently stir through parsley and peas, then
canola oil spray reduced chicken pan (something with a lid) with oil and place press seafood into the top of risoni and
stock on high heat. Cook onion for 3 minutes until cook, covered, for 5 minutes or until prawns
´ 1 onion, finely softened, stirring often. change colour and other seafood is cooked
chopped ´ 1 cup water through.
2. Add garlic, capsicum, paprika and cumin;
´ 4 cloves garlic, ´ 250 g cherry season with pepper. Cook for a minute until 6. To serve, garnish with extra parsley and
crushed tomatoes, halved fragrant then mix in risoni and cook a further lemon wedges.
´ 1 capsicum, ´ 2 lemons minute, stirring to coat in spices.
seeded and diced ´ 1/2 cup flat-leaf 3. Microwave stock and water for 1 minute,
´ 3 tsp smoked parsley, chopped, then pour into the pan and bring to the boil,
plus extra for stirring occasionally. Reduce heat to medium
paprika
serving and simmer uncovered for 5 minutes.
´ 1 tsp ground Prep: 15 mins
4. Stir through tomatoes and zest and juice
cumin ´ 1 1/2 cups frozen
of 1 lemon, then cook a further 5 minutes, Cook: 20 mins
peas
´ to taste pepper allowing a crust to form on the bottom of
´ 2 cups risoni (rice- ´ 500 g marinara the pan, until risoni is almost tender.
mix or seafood of Serves 4
shaped pasta)
your choice
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CHERRY CREAMING proudly partner with
SODA RECIPE Healthway promoting the
LiveLighter messagePrep: 5 mins
Cook: 0 mins
Serves 2
CHERRY CREAMING SODA RECIPE
INGREDIENTS METHOD
´ 12 frozen cherries 1. Add cherries, sugar, water and lime juice to a blender or jug that can be used
with a stick blender.
´ 2 tsp sugar
2. Blitz until smooth. Add a little more water if needed to get the mixer going.
´ 1/2 cup water, cold
3. Just before serving, divide into glasses and top up with 2/3 cup of sparkling
´ 2 tsp lime juice water per glass (watch out for the volcano like fizz!)
´ 1 1/3 cups no-added-
sugar raspberry flavoured
sparkling water, cold
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WATERMELON & FETA proudly partner with
WONTONS RECIPE Healthway promoting the
LiveLighter messageWATERMELON &
FETA WONTONS RECIPE
INGREDIENTS METHOD HINT
´ 1 packet wonton WONTON CUPS Wonton cups can be prepared a day in advance and
wrappers (25 sheets) 1. Preheat oven to 200ºC (180ºC fan-forced). stored in an airtight container until required.
´ olive or canola oil 2. Spray a 24-cup capacity mini muffin pan with oil.
spray 3. Press wonton wrappers well into pan holes to form a
´ 700 g watermelon, cup which is fluted at the top.
diced 4. Bake for 8 minutes until lightly browned and crisp.
´ 60 g reduced-fat feta 5. Remove from muffin pans and cool.
cheese, diced
WONTON FILLING
´ 1/2 red onion, finely
1. Combine watermelon, feta, onion and mint in a
diced
medium-sized bowl, stir to combine. Prep: 15 mins
´ 1/2 cup mint leaves,
2. Spoon 2 heaped teaspoons of mixture into each Cook: 10 mins
shredded wonton cup.
´ 24 small mint leaves, 3. Top with a mint leaf; serve immediately.
extra, to serve Serves 24
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