Spinach & Feta Mini Quiches Makes: approximately 36 Ingredients: 3 sheets shortcrust pastry, defrosted 250g frozen spinach, defrosted 200g feta cheese, diced or crumbled 1 cup grated cheese 3/4 cup wholemeal plain flour 1 tablespoon minced garlic 6 eggs, lightly beaten 1/2 cup natural yoghurt Method: Preheat the
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Spinach Mushroom & Tomato Quiche Makes: 1 large quiche Pastry Ingredients: 250g plain flour 125g butter, chilled and finely chopped 1 egg, chilled Filling Ingredients: 6 eggs, lightly beaten 300ml sour cream 1/2 cup wholemeal plain flour 1 tablespoons minced garlic 150g baby spinach 3 tomatoes, thinly sliced
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Spiced Pumpkin in Cream Sauce Serves: 4-6 sides Ingredients: 200g butternut pumpkin 1/4 cup phillys cooking cream 1/2 teaspoon all spice 1/4 teaspoon cinnamon 1/4 teaspoon nutmeg 1/8 teaspoon ground ginger Salt & pepper, to taste Method: Prepare your pumpkin by cutting into 1.5cm cubes and steam the pieces
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Zucchini & Corn Fritters Makes: 8 Ingredients: 300g can corn kernels, drained 1 large zucchini, grated 1 small onion, grated 2 cloves garlic, grated 1/2 long red chilli, finely diced 1 tablespoon fresh parsley shredded 60g reduced fat feta cheese, finely diced or crumbled 2 eggs 1/3
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Mushroom Paste This is for mushroom lovers only, if you don’t LOVE mushrooms then this one isn’t for you. Ingredients: 50g butter for stovetop, 25g butter for thermocooking 1 small onion 1 stalk celery 3 cloves garlic 300g button or field mushrooms 1 cup slithered almond 2 tablespoons cream
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The Perfect Poached Egg Serves:1 Ingredients: 1 fresh egg Approximately 2 cups water 1 tablespoon white vinegar Pinch salt Method: Place the water into a saucepan that has a secure matching lid, it should be no less than 2cm deep and no more than 4cm deep Add
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Malaysian Chicken Soup Serves: 2 or 6 Bariatric portions Ingredients: 2 teaspoons rice bran oil 1 small onion, finely diced 1 celery stalk, finely diced 2 garlic cloves, finely sliced 2cm ginger, finely sliced 250g chicken breast, finely sliced 1 cup chicken stock 2 large tomatoes, diced 1 tablespoon tomato
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Sweet Potato Chilli Hash Serves: 1 Ingredients: 1 small sweet potato, approximately 150g, peeled and grated 1/2 small onion, finely diced 1/2 small red capsicum, finely diced 1/2 small long red chilli, finely diced 1 teaspoon minced garlic 1/2 teaspoon ground ginger 1/2 teaspoon ground cumin 1/2
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Salt and Pepper Tofu Serves: 4 Ingredients: 250g block of firm tofu 1/2 cup plain flour 1 teaspoon salt 1 teaspoon ground white pepper 1 teaspoon Chinese five spice 1/4 teaspoon ground chilli powder Method: Cut the block of tofu into equal sized pieces Place
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Roast Vegetable Couscous Salad Serves: 6-8 Ingredients: 150g butternut pumpkin 1 red onion 1 zucchini 6 button mushrooms 150g sweet potato 1 carrot 1 red capsicum 1 yellow capsicum 1 tablespoon minced garlic 2 cups couscous 50g butter, cubed 1/4 cup extra virgin olive oil 2
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