Healthy and Balanced Family Recipes
'My recipes are colourful, pretty, balanced and designed to inspire happy & sustainable eating habits'
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 Serves 4 Ingredients: 4 fillets barramundi or firm, white fish 1 egg, scrambled flour for dusting 3/4 cup breadcrumbs (Tip: try the Coles brand, they are wholegrain, or gluten free if required) 4 wholegrain wraps Shredded red cabbage 2 large handfuls baby spinach leaves 1 avocado, sliced Lemon wedges Method: Preheat oven to 180 degrees Celsius. Dip fish fillets into flour, dust off excess, then coat in the egg. Shake off excess egg, then press into the breadcrumbs. Spray with olive oil, place on lined baking tray, season and bake, about 20-30 minutes, until golden brown. Whilst the fish is baking, thinly shred the cabbage and mix with the baby spinach leaves. On each wrap, place fish, salad mix, avocado. Squeeze over the lemon juice and add spice with chilli flakes or sriracha. Serve with leftover salad on the side.
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2/16/2021 0 Comments summer muesli Are you bored with breakfast & feel too hot for porridge? I promise that this muesli is quick & easy to throw together...and there are some secret serving additions for maximum enjoyment. Trust me.
Ingredients (serves 4): 1 cup oats 1 cup bran 1/4 teaspoon cinnamon 1/4 cup roasted almonds 4 tablespoons chia seeds 2 cups chopped fresh fruit: berries, pears, bananas 4 tablespoons Greek yoghurt 1 tablespoon 100% nut butter Milk of choice Method: Mix oats, bran, cinnamon, almonds & chia. Divide between 4 bowls. Layer each bowl with chopped fruit, yoghurt, nut butter & serve with milk of choice.  Ingredients (serves 4):
1.5kg chicken drumettes or wings 1/2 tspn each: ground cumin, coriander, turmeric, five spice 1 teaspoon sambal oelek 1 tb honey 4 tb low salt soy sauce 300g risoni 1 clove garlic, crushed 4 cups chopped fresh or frozen vegetables (e.g. capsicum, bok choy, corn, carrot) Method: 1. Combine spices and sauces. 2. Coat chicken and marinate in the fridge for 1 to 24 hours. 3. Roast in pre-heated 180 degrees C oven for 60 minutes until golden brown. Turn mid-way through cooking and coat with pan juices. 4. Cook risoni as per packet instructions, drain. 5. Whilst pasta is cooking, heat a drizzle of olive oil in a pan, brown garlic. 6. Add vegetables and cook until soft and golden (do this in 2 in batches). 7. Stir vegetables through risoni and serve with the chicken. 1/25/2020 0 Comments rainbow roast vegetables Make a tray and use as sides for main meals throughout the week.
Ingredients: 1/2 cauliflower, stalks, leaves & florets chopped & washed 10 Brussels sprouts 1 medium sweet potato, cut into discs (skin on, rinsed) 4 beetroot, quartered 2 zucchini, chopped Method: Preheat oven to 180 degrees. Place cauliflower. zucchini and brussels sprouts on a tray , spray with olive oil and season. Roast 30 minutes, checking midway to turn once golden brown. Place beetroot & sweet potato on another tray, spray with olive oil, roast 45 mins. Tips: Use herbs such as thyme or rosemary or spice mixes such as za'atar or dukkah to roast with vegetables for additional flavour. 1/25/2020 0 Comments plant boosted spaghetti bolognaise Ingredients:
500g lean beef mince 2 tb tomato paste 400g canned tomatoes 700g passata 2 small zucchini, diced 2 carrots, diced 1 finely diced onion 1-2 cloves garlic crushed 400g canned lentils, drained and rinsed 1 cup low salt stock 2 dried bay leaves olive oil Method: 1. Heat a saucepan, drizzle 2 tb olive oil and brown onion and garlic. 2. Add mince, break up with back of spoon, cook until browned. 3. Add tomato paste, stir for about 1 min. 3. Add vegetables, lentils, passata, canned tomatoes and bay leaves. 4. Simmer for at least 30 mins, or longer if able. The longer the sauce is cooked, the richer it will taste. 11/24/2019 0 Comments veg loaded shepherd's pie By Nicole Bando
Packed with iron, plant-based protein, zinc, Vitamin B12, fibre and Vitamin C, this is jam-packed with vegetables, which bulk out the dish so it lasts for more meals, bonus. Make double and freeze in batches for extra organisation. This is family friendly food at its best and a healthier version of an old favourite. Ingredients: 500g lean beef mince (grass fed) 1 onion, diced 1 clove garlic, crushed 2 zucchini diced 2 carrrots, diced 2 sticks celery, sliced 1 can brown lentils, drained & rinsed 1 tablespoon tomato paste 1 tablespoon Worcestershire, or BBQ sauce 1 tb flour 2 bay leaves, dried 1 cup water 1kg combined sweet potatoes & potatoes, skin on, chopped ½ cup low fat shredded tasty cheese Method: Cover potatoes with water, bring to the boil and cook for ~15 minutes, until softened. Discard water, add a drizzle of olive oil and mash potatoes. Heat a glug of olive oil in a pan, add onion and garlic until softened and golden brown. Add meat in batches, browning. Add tomato paste, stir and cook for 30 seconds Add vegetables, lentils, Worcestershire sauce, bay leaves and water to pan. Bring to the boil, turn down the heat and simmer, about 20 mins or until vegetables have softened. Add flour and stir until mixture thickens. Remove from heat. Pour the meat mixture into a dish, top with potato and scatter with cheese. Bake for 15mins or until cheese is melted and golden. If FODMAP intolerant, leave out onion, garlic and legumes 10/27/2019 0 Comments vegetarian chilli bowl Pack a plant-based punch for meat free Monday (vegan, vegetarian, gluten free). Set out all ingredients and encourage children to serve themselves.
Ingredients: 2 x 400g canned beans such as chickpeas & black beans, drained 1 tb tomato paste 1 red onion, finely chopped 2 cloves garlic, crushed 1 teaspoon cumin 1 teaspoon paprika 1 teaspoon ground coriander 1/2 teaspoon turmeric 250mls water Cooked brown rice Baby spinach Corn kernels Diced tomatoes Diced capsicum Avocado, sliced Method:
9/22/2019 0 Comments chilli, feta, mushroom pita stack I promised a return to fresh, few ingredient balanced meals and this will be the best thing you eat all day.
Packed with folate, choline, Vitamin B12, iron, protein, B vitamins & monounsaturated fats and the right balance of macronutrients: carbohydrates, lean protein & vegetables. Ingredients: (serves 2) 2 cups chopped mushrooms 1 clove garlic, thinly sliced Olive oil 4 eggs 4 mini wholemeal pita 2 cups baby spinach 40g feta cheese 4 tablespoons hummous Chilli, salt, pepper Method: 1. Boil 500mls of water, add a generous glug of white vinegar. 3. Heat oil in a pan, add garlic, mushrooms and brown on high heat. Remove and add spinach to the pan until wilted. 4. Crack 2 eggs into rapidly boiling water, reduce heat and simmer for 3 minutes. Remove with slotted spoon. Repeat with remaining eggs. Whilst eggs are cooking, toast pita and set aside. 4. Spread pita with hummous, pile each with mushrooms and a poached egg. Scatter feta, heap spinach on the side. Season with chilli flakes, salt and pepper. 9/21/2019 0 Comments soba noodle & tofu nourish bowl Vegan, vegetarian, GF
Packed with phytonutrients, fibre, slow release prebiotic carbohydrate, plant-powered protein and monounsaturated fats, this meal is a balanced way to eat vegan or vegetarian. Ingredients (serves 2): 180g soba noodles (ensure 100% buckwheat if GF) 300g tofu or chicken 1 sweet potato 1 cup broccoli 1 cup cauliflower 1 zucchini, sliced 1 cup mushrooms, sliced 1 tb soy sauce (tamari if GF) 1 clove garlic, crushed 1 tb crushed nuts Dressing: 1 tb tahini paste 1 teaspoon honey/maple syrup 1/4 cup apple cider vinegar 1/4 teaspoon soy sauce or tamari for GF Method: 1. Boil soba noodles 3-4 minutes, drain and set aside 2. Heat rice bran oil in pan, add garlic, tofu or chicken and mushrooms. Once starting to brown, add soy sauce. Cook on high heat about 2 minutes and remove. 3. Steam sweet potato, zucchini, cauliflower and broccoli in the microwave until soft. 4. Add dressing ingredients in a jar, shake. 5. Divide noodles, tofu, vegetables between 2 bowls, dress with tahini sauce, scatter with crushed nuts and serve.  Gluten-Free, Low FODMAP options, vegetarian
Have you ever looked at a 4-year-old’s outfit and thought, ‘I wish I could do that?’ You know what I’m talking about, stripes, stars, spots clashing all over the place, topped off with gumboots and sunglasses. Look, I know that I have and really, why not? Life’s too short to be matching. A very special little friend visited the other day, sporting the most amazing outfit, that may or may not have included a ladybird jacket cape. Stop it. One day, she will rule the world. The thing is, these kids are onto something. Imagination is key, so why not let the sparkle and pizzazz extend to their meals? Today’s post is about my rainbow day, inspired by the children. It’s all about making yourself feel that little bit fancy. Trust me, you’ll feel good and the kids will pick up what you put down. Let’s start with breakfast fit for a mini dictator queen (at her request, of course): 1. ‘Circle rainbow porridge:’ Quick oats made with milk, kids given creative licence with cinnamon shaker, fruit and a little honey to decorate. Tomorrow we’re adding blueberries.Breakfast, lunch or dinner: 2. Avocado and tomato on sourdough, topped with chickpeas, rocket, basil, olive oil and balsamic vinegar. Dinner for everyone. I’m not into making separate meals, it's time consuming & unnecessary. Also, preparing food with the children and eating together helps to shape lifetime eating habits. Gluten free or Low FODMAP: use gluten-free bread 3. Rainbow pizza: This is a great school lunch box idea. Spread 4 small wholemeal pita pockets with passata, topped with a variation of: grated carrot, grated zucchini, chopped beetroot, canned corn, grated cheese and olives. Add lean ham or shredded chicken breast. The idea is to let the kids make their own rainbows. Trust me, they’ll want to eat their creations. Grown-ups can add some basil and chilli flakes to their ‘rainbow pizzas’ to add a bit more zest to happy hour. I know that I need it. Gluten-free & Low FODMAP: use gluten free pizza bases 9/5/2019 0 Comments korean pancakes (jeon) Gluten free, vegetarian, low FODMAP
Jeon are a brilliant way to encourage children to eat their vegetables! They are super easy and a good way to use up any leftover vegetables. Ingredients: 1 carrot, grated 1 potato, grated 1 zucchini, grated 1 capsicum, finely diced 1 red onion, finely diced (omit for low FODMAP) 2 eggs 1 cup flour (wheat, rice (gluten-free), wholemeal) 1/2-1 cup water Rice bran oil Dipping sauce: 1 tb soy or tamari (GF) and 2 tb rice vinegar Method: 1. Squeeze out excess moisture from the zucchini and potato. Add vegetables into a large bowl. 2. Mix together water and flour, then add with egg to the vegetable mixture. You may need to add water depending on consistency. 3. Brush a pan with rice bran oil, heat well and add 1/3 cup quantities of mixture to pan. Cook approximately 2 minutes per side until golden brown. 4. Serve with dipping sauce. Delicious sides include: smoked salmon, avocado and salad.  Vegetarian, Gluten free, FODMAP friendly
When the sun is shining, making dinner with vibrant, fresh ingredients feels exciting. Make my rainbow rice paper rolls this weekend, packed with plant-based protein, sustained release carbohydrates, vitamin C, beta carotene, iron and monunsaturated fats. The combination possibilities are endless. Ingredients: I used: pre-marinated satay tofu (marinate your own plain tofu for gluten-free) (pan-fried 2 mins each side), grated carrot, shredded purple cabbage, sliced cucumber, capsicum, avocado and coriander leaves.🥒 Soak rice paper sheets for roughly 30-60 seconds, place ingredients inside middle third of rice paper add ingredients and roll. Work quickly as the rice paper is quite sticky. Place rolls on a plate with a clean, damp towel covering them to keep fresh. Dipping sauce: sweet chilli sauce with a bit of fish sauce and lemon juice. Other ideas: shredded chicken, vermicelli noodles, spinach, mint, avocado (omit for Low FODMAP option) 9/5/2019 0 Comments chocolate peanut bliss balls Gluten free
Ingredients: 1/2 cup almonds 1/2 cup walnuts 160g Medjool dates 50g currants 50g sultanas 1 teaspoon vanilla essence 2 tablespoons peanut butter 1 teaspoon cinnamon 2 tablespoons cocoa Shredded coconut Extra cocoa, for dusting Method: 1. Place all ingredients into a food processor, blitz until mixture becomes fine and cohesive. 2. Roll tablespoons of bliss ball mixture, roll in coconut and place on baking paper lined tray. 3. Place 1 teaspoon of extra cocoa into a sieve, dust over bliss balls if desired. 4. Refrigerate until firm and serve. (Bliss balls can be frozen in an airtight container for up to 3 months). Tip – if mixture is too wet, add coconut. Wet fingers slightly when rolling balls  Gluten-free
Ingredients: 300g cubed tofu or chicken 2 cloves garlic, crushed 1 onion, sliced roughly Rice bran oil 1 head broccoli, chopped 2 carrots 1 capsicum 8 mushrooms Handful green beans 300g soba (buckwheat) noodles Sauce: 1/4 cup tomato sauce, 1 tbspn apple cider vinegar, 1 tbspn soy sauce or tamari (GF), 1/2 tablespoon gluten-free corn flour. Combine ingredients with 1 clove of crushed garlic, set aside. Method: 1. Cook soba noodles in boiling water 3 mins, drain and rinse. 2. Brown tofu or chicken in heated wok, remove. 3. Add vegetables, cook on high 1-2 mins. 4. Add sauce, tofu until mixture thickens. 5. Serve with soba noodles. 8/25/2019 0 Comments toast toppers
8/21/2019 0 Comments black bean sweet potatoes & salsa
 Another day, another soup to warm you through to the soul and boost those immune-fighting nutrients for this long, cold winter. This covers most food groups in one excellent bowl. Many micronutrients = happy body. It includes some great plant-based protein from the chickpeas and continues along the theme of my love affair with legumes. Really. Here is my healthy twist on a traditional favourite. Ingredients: 1 whole chicken (I removed as much skin as possible), cleaned 2 carrots celery 2 onions 2 garlic cloves 1.5L water Dried bay leaves x 3 salt, lots of black pepper half bunch kale, leaves removed or 2 handfuls spinach 1 small bunch broccoli, cut into small florets, stalks sliced 1/2 cup barley 1 can chickpeas, drained and rinsed lemon zest, dill to serve Method: 1. Cover chicken in large pot with cold water, add roughly chopped carrot, onion, garlic and celery, seasoning and bay leaves. 2. Cover with lid and bring to the boil. Lower heat and simmer for about an hour, until chicken cooked through. 3. Remove chicken, garlic cloves and bay leaves from pot, add rinsed barley and continue cooking stock until barley soft, roughly 30 mins. Whilst this is cooking, remove chicken bones and reserve meat. 4. When barley cooked through, add broccoli, kale (or other leafy green) and chickpeas. The heat from the soup will cook those veg. 5. Add some of the chicken back to the pot, stir through lemon zest and dill and serve. Tips: - Reserve some chicken for sandwiches or to add leftover chicken to brown rice with frozen mixed veg, canned corn and low salt soy sauce for quick fried rice. - Freeze leftover chicken for other sandwiches and meals - You can prepare this recipe up to step 3, strain the broth and put the veg and barley aside. If the broth is refrigerated overnight, any fat that comes to the surface can be skimmed off the next day. Simply add the barley and cooked veg back in, reheat the soup and go from step 4 the next day. Of course, you don't have to wait a whole 24 hrs if you would prefer to serve immediately. - The kids may enjoy this with some cheesy soldiers on the side. I hope you and your family enjoy this as much as we did, Nicole. 8/21/2019 0 Comments zucchini & corn fritters Ingredients:
½ cup white self-raising flour ½ cup wholemeal self-raising flour 2 eggs 1 tablespoon olive oil 1/3 cup milk 1 zucchini, grated Spring onions, finely chopped 2 cobs corn (cut kernels off the cob) or 400g canned corn 2 tbs rice bran oil for cooking Salsa: 1 avocado 1 punnet cherry tomatoes Basil leaves Method: 1. Place flours in a bowl, make well in centre. 2. In a jug, whisk the eggs, add milk and oil. Pour egg mixture into flour and stir. 3. Add fresh or drained canned corn kernels, spring onions and grated zucchini into the mixture and stir to combine. 4. Season with pepper. Heat a frying pan with 1 tablespoon of rice bran oil and add ¼ cup of mixture to the pan in batches. 5. Cook for 3-4 minutes each side until golden brown. Serve with chopped avocado, cherry tomatoes and scattered basil leaves. Makes 10-12. These are great for the next day’s lunchboxes and a yummy source of fibre, protein and monounsatured fats. Each serve of fritters (with salsa) contains 1.5-2 serves of vegetables. 8/21/2019 0 Comments 5 healthier lunch box treatsIt’s almost school time again and one of my friends from school (which was, ahem, a little while back now), requested some healthy lunch box treats. Whilst I can only take credit for one of these recipes, I can tell you that they will all be baked, frozen and appearing in my children’s lunch boxes.
1. Nicole Bando, APD – Pineapple and coconut wholemeal muffins This recipe uses yoghurt instead of sour cream and wholemeal flour rather than white. A small amount of added sugar makes it a healthier alternative to other treats. Ingredients: – 2 cups wholemeal flour – 2 tspn baking powder – 1 cup low fat Greek yoghurt – 2 eggs – 1 tspn vanilla essence – 1/3 cup coconut or olive oil – 1/3 cup sugar – 3/4 cup shredded coconut – 1.5 cups chopped fresh or drained canned pineapple (in juice, not syrup) Method: 1. Whisk eggs, yoghurt, oil and vanilla. 2. Add flour, baking powder, coconut and sugar, stir. 3. Fold through pineapple (drain juice first), place into 12 patty pans. 4. Optional: sprinkle tops with coconut and bake at 180 degrees (fan-forced) for 20 mins. 2. The Biting Truth – Strawberry, Zucchini and Banana muffins A great source of fibre, low in added sugars and a way to pack in some fruit and veg. thebitingtruth.com Serves: 10 | Prep time: 15 mins | Cook time: 30 minutes Ingredients 2 Bananas 2 Zucchinis 1 Apple 250g Wholemeal self-raising flour 1/4 cup Olive oil 1/4 cup Rice malt syrup, pureed dates or honey (optional) Teaspoon cinnamon 1/2 Punnet strawberries, sliced Shredded coconut, 1/2 cup Method 1. Pre-heat oven to 170 degrees Celsius. 2. Line muffin tray with paper cases or spray muffin tray with olive oil. 3. Grate the zucchinis and apples. Use a tea towel to squeeze out any excess juice. 4. Using a fork, mash the bananas. 5. In a bowl sift the flour. Then add the rice malt syrup,cinnamon, apple and zucchini and stir to combine. 6. Add the bananas and mix together. (Note: be careful not to over stir the mixture). 7. Stir in the oil until the mixture forms together. (Note: add water if required). 8. Spoon the mixture into cases and press a slice of strawberry onto the top of each muffin. Then top with a sprinkle of shredded coconut. 9. Bake for 20-30 minutes or until lightly browned. 3. The Nutrition Guru and the Chef – Sweet Potato and Oat bars High fibre, low sugar and includes some veg in your child’s day. http://www.thenutritionguruandthechef.com Author: The Nutrition Guru and The Chef Prep time: 10 mins Cook time: 30 mins Total time: 40 mins Serves: 16 Ingredients 2 cups of almond meal (or equal quantity of spelt flour, or equal quantity wholemeal plain flour 1/2 cup rolled oats 1/2 cup sultanas (optional) 1 tsp cinnamon 2 tsp baking powder (choose gluten free baking powder if coeliac or highly sensitive to gluten) 1 1/2 cups grated sweet potato (skin included) 4 eggs 1/4 cup olive or coconut oil 1/3 cup honey or maple syrup (optional) Instructions Pre heat oven to 180 degrees Celsius. Grease and line a 20cm x 20cm baking tin with baking paper Place almond meal, oats, sultanas and baking powder and cinnamon in a large bowl Stir well to combine Grate the sweet potato and add to the mixture Stir well to combine In a separate bowl, whisk the eggs lightly Add the oil to the eggs and whisk lightly to incorporate Add this mixture to the sweet potato and almond meal mixture, then add the honey or maple syrup Stir well to combine all ingredients Pour mixture into a greased and lined loaf pan Optional: you may wish to sprinkle with crushed nuts or seeds such as pumpkin or sesame to decorate Bake for 30 minutes, until brown and a skewer inserted into the middle comes out clean. Remove from oven and leave in tin to cool. 4. Taste – Sugar-free banana bread A healthier spin on the traditional banana bread (read: cake) http://www.taste.com.au INGREDIENTS 4 very ripe bananas 2 eggs 1/2 cup olive oil 1/4 cup milk 1 teaspoon vanilla bean paste 1 teaspoon ground cinnamon 1 cup wholemeal flour 1 cup plain flour 1 teaspoon baking powder 1 teaspoon bicarbonate of soda METHOD Step 1 Preheat the oven to 160C or 140C fan-force. Grease and line an 11.5cm x 22cm (base measurements) loaf pan with baking paper. Step 2 Mash bananas in a large bowl with a fork until smooth. Add eggs, oil, milk and vanilla and stir until combined. Sift flours, cinnamon, baking powder, bicarbonate and salt over banana mixture (tip in the flour kernels). Stir until combined. Spoon into prepared pan and level top with a spatula. Bake for 1 hour 10 minutes or until a skewer inserted in centre comes out clean. Stand in pan for 5 minutes. Transfer to a wire rack to cool. 5. Foost – Veggie scrolls A great alternative to sandwiches that you can mix up to keep lunch interesting. foost.com.au Makes 12-15 scrolls Ingredients 1½ cups wholemeal self raising flour 1½ cups white self raising flour 2 Tbs reduced fat margarine 1 cup low-fat milk ½ cup pesto low fat dip or tomato paste ½ cup olives 1 large handful fresh spinach leaves 1 red capsicum 1 punnet cherry tomatoes 8-10 mushrooms 1 small zucchini ¾ cup reduced-fat cheese Baking paper Directions Turn oven to 200°C Line tray with baking paper Halve olives Wash vegetables Dice mushrooms, cherry tomatoes and capsicum Grate zucchini and cheese Sift flours in bowl and combine with wooden spoon Rub margarine into flour until it resembles fine breadcrumbs Add milk and mix into soft dough Place dough on lightly floured surface and kneed until smooth Roll out onto a 20cm and 23cm rectangle Spread dip or tomato paste over dough, leaving a 1cm strip along 1 long side Sprinkle dough with tomatoes, red capsicum, mushrooms, spinach, zucchini and cheese Roll up, like a Swiss roll Cut into 12 – 15 rounds, being careful not to squash roll Lay scrolls flat onto prepared baking tray, about 3cm apart Bake for 15 minutes, or until golden brown. Allow to cool on a wire rack Notes Try using a range of ingredients to flavour the scrolls, sweet and savoury.
8/20/2019 0 Comments breakfasts on the go
8/20/2019 0 Comments mexican style omelette
8/20/2019 0 Comments banana pancakes
8/20/2019 0 Comments moroccan red lentil soup
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