Serves 1         |           Prep Time: 5 mins                 |           Total Time: 10 mins


  • 2 eggs beaten
  • 1 banana mashed
  • 1 tbsp of flour (wholemeal, gluten free flour or coconut)
  • 2 tbsp milk (dairy, almond, coconut or rice)
  • 1 tsp vanilla essence (optional)
  • 1 tsp olive oil, ghee or coconut oil
  • Choose your own topping such as Greek yoghurt, banana, berries, honey, maple syrup or nut butter


  1. Combine the eggs, mashed banana, flour, milk and vanilla into a bowl and mix well.
  2. Pour the oil into a hot frying pan and a ¼ cup of batter at a time into the frying pan.
  3. Cook for 2 minutes or until you see bubbles on the pancake and flip for another 2 minutes.
  4. Place the cooked pancake on a plate and top with any of the toppings suggested above.



Great as a light salad for lunch, main meal at dinner or as a side dish with dinner or a BBQ!







  • 3 cups brown rice
  • 6 spring onions finely sliced
  • 1 red capsicum finely diced
  • 1/2 cup currants
  • 2 tbs sunflower seeds
  • 2 tbs pepitas
  • 3 tbsp chopped parsley


  • 1/4 cup olive or avocado oil
  • 4 tbs soy or tamari sauce
  • 2 tbs lemon juice fresh
  • 1 garlic clove crushed



  1. Cook rice in salted water until tender. Drain.

  2. Chop onions & capsicum finely. Add to rice (while still warm)

  3. Add seeds, parsley, currants – and stir.

  4. Just before serving, add dressing.  Enjoy!


*recipe based on Susie’s delicious brown rice salad


Healthy Anzac Biscuit


Great lunchbox or after school snack.  They are so easy to make, get the kids involved!







  • 125 grams butter
  • 2 tablespoons pure maple syrup
  • 2 tablespoons boiling water (from the kettle is fine)
  • ½ teaspoon of bicarbonate of soda
  • 1 ¼ cups spelt flour
  • 1 cup rolled oats
  • 1 cup desiccated coconut
  • 3/4 cup coconut sugar



  1. Preheat oven to 175 degrees C/160 degrees fanforced. Grease or line oven trays.
  2. Melt butter with maple syrup in small saucepan over low heat until smooth.
  3. Mix flour, oats, coconut and sugar in a medium bowl.
  4. Combine bicarbonate of soda and boiling water and add to saucepan and stir.
  5. Pour wet mixture into dry mixture and stir well.
  6. Roll tablespoons of mixture into balls and place them on baking tray/s and flatten. Space well apart.
  7. Bake for about 15 minutes or until golden.
  8. Cool biscuits on trays.
  9. Enjoy!


  • Lunchbox friendly, nut-free, egg-free, can be dairy free by replacing butter with coconut, avocado or a very light olive oil


*recipe taken from Brenda Janschek



This is a really yummy, winter warming recipe, that the whole family will enjoy!







  • 1/2 tbsn olive oil
  • salt and freshly ground black pepper, to taste
  • 800g organic or free range chicken thighs – skin on
  • 6 kiplfer potatoes or 3 medium sweet potatoes, roughly chopped into 2cm pieces
  • 3 cups baby spinach
  • Creamy Garlic Sauce
  • 2 tbsn butter
  • 4 cloves garlic, minced
  • 2 tablespoons spelt flour or gluten free flour
  • 1 teaspoon dried thyme
  • 1 cup chicken broth, or more, as needed
  • 1/2 cup of cream
  • 1/4 cup freshly grated Parmesan
  • salt and freshly ground black pepper, to taste


  1. Preheat oven to 200 degrees.
  2. Season skin well with salt and pepper. Preheat a large ovenproof pan to med – high, add oil and pan fry chicken skin side down for 3-4 minutes. Turn the chicken, searing bottom side for a further 2-3 mins. Turn off heat and scatter potatoes and spinach between chicken.
  3. Prepare the garlic potato sauce by melting butter in medium skillet over med heat. Add garlic, and stir for 1 min. Whisk in flour, stock and thyme. Turn off heat and stir through cream and parmesan. Season with salt and pepper to taste.
  4. Pour garlicky cream sauce over chicken, spinach and potatoes and bake into the oven for 20-25 mins.
  5. Garnished with parsley or a squeeze of lemon juice.


  1. Add as many vegetables as you like!


*recipe taken from Brenda Janschek











Try this energy boosting Green Goodness smoothie for a low calorie detoxifying breakfast or a energy boosting snack!

Serves 1:


  • 1 Cup of baby spinach
  • 1 small Lebanese cucumber
  • 1 lemon, peeled and seeds removed
  • 2cm piece of fresh ginger, peeled
  • 1/4 cup mint leaves
  • 2 cups of water


Place all ingredients in a blender until smooth

*Recipe tried and tested from the fantastic ‘Super Green Smoothies’ book by Sally Obermeder and Maha Koraiem


Try these little balls of  “yumminess”, a healthy alternative to gorging on Quality Streets and Cadbury’s Favourites during the festive period …


  • 1 and 1/2 cups of desiccated coconut
  • 1/2 cup of Macadamias
  • 2 tablespoons of honey or rice syrup
  • 1 tablespoon of Cashew butter
  • 1/2 tablespoon of natural vanilla extract
  • 1/3 cup of pistachios
  • 1/3 cup of dried cranberries








  1. Place the coconut, macadamias, honey, cashew butter and vanilla in your food processor and pulse until the mixture is smooth and sticking together. – Add the pistachios and cranberries and blend until the nuts are roughly chopped and the mixture is well combined.
  2. use your hands to shape into balls, roll the balls in coconut.
  3. Put in the fridge to set
  4. Eat and enjoy!!


*Recipe and image from 


sweet potato cookies










Enjoy these for breakfast or an afternoon snack… Try not to eat them all in one go though!


  • 3/4 cup of cooked, mashed sweet potato (Let cool before mixing with eggs)
  • 1/2 cup of nut butter (I use peanut butter)
  • 2 eggs
  • 1 tsp vanilla extract
  • 1 tsp chia seeds
  • 2-3 tbsp Maple Syrup/Honey or Rice Syrup
  • 1/2 cup pepitas or pumpkin seeds
  • 1/4 cup oat flour (I made my own by throwing some oats into a food processor)
  • 1 tsp baking soda


  1. Combine cooled off sweet potato, peanut butter and eggs in a large bowl and mix well
  2. add vanilla extract, cinnamon, maple syrup, chia seeds, pepita seeds and stir to combine
  3. add oat flour and baking soda
  4. scoop onto baking tray lined with baking paper (8-12 cookies)
  5. Bake at 375 degrees for 10 -12 minutes

This Easy to make Breakfast Loaf is delicious, and easy to grab and go which is  great for mums that are always in a hurry and after feeding the household they forget breakfast timebreakfast loaf for themselves.










  • 250 grams Rolled Oats
  • 2 Eggs
  • 90 grams of Vanilla Protein Powder (If little ones will eat it too you can use Almond Meal and Vanilla Essence instead of protein powder)
  • 1 Apple – Grated
  • 1 tbsp Cinnamon
  • 1 tbsp Rice Syrup or Maple Syrup
  • 1 tbsp of Coconut Oil or Peanut Butter
  • 50 mls of Coconut Water


  1. Blend all ingredients together
  2. Put in a lined loaf tin
  3. You can also mix in Cacao nibs, trail mix, chopped apple. berries etc
  4. Bake for 30 – 45 mins on 180 degrees
  5. Serve Warm or cold

Recipe from @aliceinhealthyland










These little fritters are fantastic as a snack or as a nutritious meal for breakfast, lunch or dinner. Also proven to be popular with toddlers! Very easy and minimal ingredients.


  • 1  Tin of Tuna, drained
  • 1  Zucchini, grated
  • 80g Self-Raising Flour we also use coconut flour
  • 1 egg
  • 1 tbsp Coconut Oil
  1. Flake the tuna into a bowl, add the zucchini, flour and egg.
  2. Mix together to make the batter
  3. Melt the oil in a pan over a medium heat
  4. Spoon in the mixture, cook for 2-3 minutes each side and drain on paper towel
  5. Serve and enjoy! Easy Peesy


(Recipe Taken from ‘The Body Coach’)

hot cross buns









These Hot Cross Buns are a perfect easter treat without the guilt attached!

Makes appoximately 10 Buns.


250g Wholemeal Flour

1tsp Cinnamon

1/2 tsp ground ginger

1 tsp baking powder

1/4 tsp baking soda

1/2 cup of sultanas or currants

1/2 cup of low – fat milk ( I used Almond Milk)

2 tbsp Pure Maple Syrup ( I used Rice Syrup)

2 1/2 tbsp coconut oil

2 eggs ( 1 for the glaze)

1 tsp lemon juice

1/2 tsp vanilla extract

1/2 orange, zested


  1. Preheat the oven to 180C and line a baking tray with baking paper
  2. Place the flour, Cinnamon, ground ginger, baking powder, baking soda and sultanas in a large bowl and mix together.
  3. Place the milk, rice syrup, coconut oil, lemon juice, vanilla extract, orange zest and one egg in another bowl and whisk.
  4. Slowly add the wet mix to the dry mix and fold until combined and a sticky dough is formed.
  5. Flour up a clean work bench and turn the dough out, divide the dough into equal sized peices and form the dough into round buns and place onto the baking tray.
  6. whisk the second egg and lightly brush the top of the buns with the egg to glaze.
  7. to make the cross: mix 1 tbsp of coconut oil ( I melted mine but it made it too runny) mix in 1 tbsp of cacao powder to make a thick paste, spoon into a zip lock bag and cut a small bit off one of the corners of the bag . Pipe a cross ontop of the buns.
  8. Place in the oven to bake for 15-20 minutes.

Enjoy fresh and warm from the oven or toasted under the grill for brekkie the next day!

Happy Easter x


(Recipe Courtesy of Kayla Itsines)















Recipe From Wholefood Simply


  • 2 Tablespoons Coconut Oil, Softened
  • 4 Tablespoons Cacao or Cocoa
  • 2 Tablespoons of Rice Malt Syrup
  • 6 Tablespoons of desiccated coconut (optional)


  1. Add the coconut oil to a medium bowl and stir until it is smooth
  2. Add the cacao or cocoa and mix to combine
  3. Add the rice malt syrup
  4. Add the desiccated coconut to combine
  5. press the mixture into the holes of a silicon mould and place in the freezer to set…ENJOY!

kale salad









3 cooked Beetroots, peeled and cut into wedges

200g Kale

1 Orange

2 tbsp Walnut Oil

1 tbsp Balsamic Vinegar

1 tbsp Honey

80g Soft Goats Cheese



  1. Boil the Kale for 5 mins, Drain and set aside
  2. Segment the orange, reserving any excess juice
  3. Whisk this orange juice with the oil, vinegar , honey and seasoning
  4. Toss the Kale, Beetroot, Orange segments and dressing together. crumble the goats cheese on top of the salad and serve immediately.

Jaffa Balls






These are so easy to whip up and the orange zest makes them a perfect healthy treat for the festive season!


1 Cup of shredded coconut

1 Cup Almond Meal

3 Tbls of Cacao or Cocoa

Zest of 2 Oranges

Juice of 1/2 an orange (approx 2 tbls)

2 Tbls of honey ( I use Rice Syrup)


  1. Place all the ingredients into a medium sized bowl and mix until well combined
  2. use your hands to shape into balls
  3. Place in fridge to set
  4. Eat and Enjoy!

Recipe from Wholefood Simply.

 A simple and healthy alternative to this popular scrumptious dish, perfect for the cold weather comfort eating or a yummy weekend breakfast special!

Serves 2-3 people


1 cup of rolled oats

200g Fat-free cottage cheese

2 large eggs

1 teaspooon of cinnamon

1 tsp vanilla extract

1 chopped banana

Honey to drizzle and nuts of your choice to top!


1. Put the rolled oats, cottage cheese, eggs, cinnamon, vanilla extract and chopped banana into a blender and blend until mixture is smooth.

2. Heat a non stick frying pan over medium heat and add a spoonful of the mixture, cook until golden brown on both sides.

3. serve warm with a drizzle of honey and topped with the nuts..

Also yummy with a dolop of Natural or Coconut Yogurt or a spreading of peanut butter on top!



These chocolate peanut butter no-bake energy bites taste just like a cookie, although they are full of protein and are naturally sweetened! They are great for a post workout snack, Great for the kids and the Hubby’s will love them too!

Prep Time: 15 Mins                        Cook Time: 0 Mins                        Total: 15 Mins

Choc_Peanut Butter Balls












  • 1 Cup (Dry) Oats (I used Quick Oats, although you can use gluten free oats if making GF)
  • 2/3 Cup unsweetened coconut flakes
  • ½ Cup peanut butter
  • ½ Cup ground flax seed
  • 1/3 Honey (I use Rice Syrup)
  • 1/4 Cup unsweetened cocoa powder or raw cacao powder
  • 1 Tablespoon chia seeds (optional)
  • 1 Teaspoon of vanilla extract or ½ teaspoon of organic vanilla paste


  1. Stir all ingredients together in a medium bowl until thoroughly mixed together. Cover with cling wrap and chill in the fridge for at least half an hour, to make the mix easier to mold.
  2. Once chilled, roll into balls, whatever size you like (mine were about 1” in diameter.) I also covered them in extra coconut. Store in an airtight container and keep refrigerated for up to 1 week. (if they last that long!)




sweet potatoe friesIngredients 1kg sweet potato ¼ cup olive oil 1 ½ tsp sea salt 1 tsp pepper Method

  1.  Preheat oven to 220 degrees.
  2. Line a large baking tray with baking paper.
  3. Peel sweet potato and carefully slice into fry shapes (approx. 1 ½ cm thick x 5cm long).
  4. Place sweet potato in a single layer on the tray, drizzle with oil and season well with salt and pepper.
  5. Bake for 15 minutes, turn and bake for a further 15 minutes until fries are golden and crunchy.
  6. Serve immediately.

Prune and Zucchini Loaf
Serves 12


½ cup stoned, chopped prunes
1 small zucchini – grated
½ cup sultanas
1 large egg – beaten
½ cup vegetable oil
1 ½ cups self-raising flour
½ cup apple juice


  1.  Preheat oven to 175 degrees. Grease and line a loaf tin with baking paper.
  2. Place prunes into a microwave-safe dish with ¼ cup water. Microwave on high for 3 minutes. Drain and cool.
  3. Place zucchini, sultanas and cooled prunes into a bowl. Mix well. Add egg and oil, stirring until well combined. Add flour and juice slowly, stirring well.
  4. Spoon mixture into prepared tin and bake for 30 minutes or until an inserted skewer comes out clean.


500g fresh spinach

50g pumpkin – cooked

1 tbls lemon juice

¼ cup almonds

¼ tsp salt

2 tbls walnuts

Topping Ingredients:

1 tbls walnuts

30g feta – crumbled

1 tbls EVOO 


  1. Put all of the ingredients for the dip (not the topping ingredients) into food processor/thermomix and process until a thick paste. Aim for a chunky texture.
  2. Spoon the dip into a serving bowl and top with the extra walnuts, feta and a drizzle of olive oil.


1/3 cup (50g) seed mix (pepitas and sunflower seeds)
2 tbsp sesame seeds
1 tbsp chia or linseeds
¼ cup (35g) dried cranberries
¼ cup chopped dried apricots
2 cups puffed rice
1 cup puffed millet or amaranth
2/3 cup rice malt syrup or honey
¼ cup sunflower or other nut butter


  1. Preheat oven to 180 degrees (160 fan-forced). Lightly oil a rectangle slice tray; line the base with baking paper, extending over the long sides.
  2. Spread seeds, puffed rice and coconut on oven tray. Bake for about 7 mins or until lightly toasted. Transfer to a large bowl. Add fruit and millet/amaranth.
  3. Place rice malt syrup/honey in a small saucepan over a medium heat. Bring to the boil and boil uncovered for 2 mins. Remove from heat. Stir in sunflower butter until combined. Stir syrup mixture into dry ingredients and mix well.
  4. Press mixture firmly into prepared slice tray. If mixture if too hot to touch, put a piece of baking paper over the top.
  5. Cover, refrigerate for 3 hours or until firm, before cutting into 16 bars.

Suitable for freezing. Not suitable for microwave.

smoked salmonAnother addition that often comes out at Christmas time in our house.


60g plain flour

1 egg, lightly beaten

175ml milk

30g melted butter, plus extra for cooking

2 tbsp finely chopped fresh dill, plus extra sprigs for garnishing

150g cream cheese

300g smoked salmon slices


  1. Make the crepes. Sift the flour and a pinch of salt into a bowl, gradually whisk in the egg and milk to create a smooth batter. Stir in the butter and half the dill.
  2. Melt some butter in a small frying pan over a medium heat. Add a ladleful of batter and swirl to thinly coat the base. Cook for 1 minute each side, until golden, then transfer to a plate. Repeat until all the batter is used up. You should get about 8 crepes
  3. Combine the cream cheese and dill, with salt and pepper. Spread a tablespoon of this mixture evenly over each crepe. Cover with a layer of salmon and roll up tightly.
  4. For best results tightly glad wrap each roll, and leave in the fridge. When ready to serve, remove from the fridge 30minute prior to serving and slice 1 inch thick slices.

This is a favourite in our house. It takes seconds to assemble, but is delicious. Plus the whole family love it, and its super healthy too! Its also a lovely Christmas coloured canapé for this time of year!


1 punnet of cherry tomatoes (choose yummy tasting ones!)
Handful of basil laves
1 tub baby bocconcini (the higher the quality the better, try your greengrocer or local deli!)
Balsamic vinegar
Extra virgin olive oil
Freshly ground salt and black pepper


1. Chop the cherry tomatoes in half, and place one half on each toothpick.Caprese-Salad-Skewers-5-547x365

2. Add a piece of basil (to the open side of the cherry tomatoe), then bocconcini, then the remaining half of cherry tomatoe.

3. Drizzle with olive oil and balsamic vinegar, and sprinkle with salt and pepper!


1 cup hot water, but not boiling
2 teaspoons active dry or instant yeast
2 1/2 – 3 cups all-purpose flour
2 teaspoons salt
1 tablespoon olive oil (extra for frying)


  1. Mix the water and yeast together in the bowl of a stand mixer (a large bowl will also work if you do not have a mixer), and let sit for about five minutes.
  2. Add 2 1/2 cups of the flour (saving the last half cup for kneading), salt, and olive oil. Knead the dough for about 5-7 minutes, until the dough is smooth and elastic. Add more flour as needed to keep the dough from sticking to your hands or the work surface, but try to be sparing.
  3. In a clean bowl, drizzle a little olive oil around the bowl. Set the dough in the bowl and turn it until it’s coated with oil. Cover with a clean damp dishcloth, let the dough rise until it’s doubled in bulk, about 1 hour.
  4. You can place the dough in the fridge now, until you need it.  The dough will keep refrigerated for about a week.
  5. Place the dough on your work bench, gently punch the air out of your dough.
  6. Divide the dough into 8 equal pieces. Flatted each piece, using a floured rolling pin into a circle approximately 18cm and 4-5mm thick.
  7. Warm a large, flat fry pan over med0high heat. Drizzle a small amount of olive oil, and wipe the excess away. Place one pita bread at a time in the fry pan, cook for 30 sec (until you see bubbles). Flip over, and cook for another 1-2 minutes on the other side. Flip again and cook for another 1-2 minutes
  8. These are best eaten fresh, but will keep in a ziplock bag for a few days or in the freezer.

Source – this recipe was originally from the Half Baked Harvest, with adaptations by Sally!

Sally Muir – Dietitian


60 ml mirin (Japanese sweet rice wine)

50 grams soft light brown sugar

60 ml soy sauce

2-4 pieces of salmon

2 tablespoons rice wine vinegar

2 spring onions sliced

Stir fried greens

2 pak coy, base chopped off

2 bunches of kai laan

1tbsp vegetable oil

2 tbsp. soy sauce

2 tbsp. ketchup manis

1/2 tsp grated ginger


  1. Mix the mirin, brown sugar and soy sauce in a shallow dish that will take all 2-4 pieces of salmon, and marinate the salmon in it for 3 minutes on the first side and 2 minutes on the second. Meanwhile heat a large non-stick frying pan on the hob.
  2. Cook the salmon in the hot, dry pan for 2 minutes and then turn the salmon over, add the marinade and cook for another 2 minutes.
  3. Meanwhile add your kai laan to a wok, with a vegetable oil. Cook for 1-2 minutes, then add pay choy, soy, ketchup manis and ginger to the wok. Cook until greens are tender.
  4. Remove the salmon to whatever plate you’re serving it on, add the rice vinegar to the hot pan, and warm through.
  5. Pour the dark, sweet, salty glaze over the salmon and top with the spring onion strips.
  6. Serve with rice or noodles as you wish, and your stir fried greens.

Sally Muir – Dietitian

This recipes is so quick and easy to make, it is a great family, weeknight recipe. And can be adapted to suit whatever flavours you like!


500g lean lamb mince

2 sausages (I used honey, lamb, rosemary – as they are my favourite!!) – SKIN removed

Salt and pepper

6 Brioche rolls (homemade if you are feeling adventurous)

1 tbsp olive oil

2 red onions, sliced finely

2 tbsp balsamic vinegar

1 tbsp brown sugar

1 handful of rocket

Tatziki (homemade if you have time!)


  1. In a large frying pan heat olive oil, and add onions. Cook on a low heat for 20-25 minutes until very soft and caramelised.
  2. Combine the brown sugar and balsamic vinegar, pour over the onions. Cook onions for a further 5 minutes on low heat until syrup has thickened.
  3. Meanwhile, place mince, sausages and salt/pepper in a food processor. Process until all meat is combined.
  4. Shape meat into round discs, approximately 6-7cm in diameter, 2cm high.
  5. Cook hamburgers in a large frypan or on a flat plate of a BBQ.
  6. Serve burgers in Brioche roll with caramelised onions, tinned beetroot, rocket and tatziki.


We love this recipe, it is so quick to make. The rice actually takes longer than the rest of the cooking! I have recently discovered Lorraine Pascal, and this is based on one of her yummy recipes.


50g lightbrown sugar

80ml mirin

65g soy sauce

1/2 tbsp. Olive oil

600g chicken thighs, cut in half

Salt and pepper

2cm piece of ginger, grated

1 garlic clover

3 spring onions, chopped

2 tbsp. toasted sesame seeds

Stir fried greens

2 pak coy, base chopped off

2 bunches of kai laan

1tbsp vegetable oil

2 tbsp. soy sauce

2 tbsp. ketchup manis

1/2 tsp grated ginger


1. Combine the sugar, mirin and soy sauce in abowl.

2. In a large, deep fry pan heat the oil over medium heat. Add the seasoned chicken to the pan, and cook for 2 minutes on first side.

3. Meanwhile add your kai laan to a wok, with a vegetable oil. Cook for 1-2 minutes, then add pay choy, soy, ketchup manis and ginger to the wok. Cook until greens are tender.

3. Add the ginger  and garlic to the chicken, and cook for a further minute.

4.  Turn the chicken and add the sugar, mirin and soy sauce. Cook for another 3-5 minutes (occasionally turn chicken).

5. Add the spring onions, and cook for another 1-2 minutes

5. Serve with steamed rice and Asian greens, sprinkle sesame seeds over chicken and vegetables.

Sally Muir – Dietitian


Another winter warming soup, an easy recipes that cooks itself!

IngredientsPea and ham soup

1 brown onion, chopped
2 stalks of celery, chopped
2 bay leaves
1.5kg ham hocks
2.5L of water
2 cups of green split peas


1. Add everything EXCEPT the green peas to a large saucepan, brig to the boil.

2. Reduce the heat to a simmer, cover and cook for 2 hours.

3. Add the peas, and simmer for a further 30 minutes until the peas are soft.

4. Remove the ham hocks from the pan, and shred the meat finely. Discard the bones and skin, and remove the bay leaves.

5. With a stick blender (bar mix) pulse the soup until approximately half of the peas have been blended.

6. Add the ham meat to the soup, and heat through.

Sally Muir – Dietitian

We have always loved French Onion Soup. However it has a special place in our hearts, as we enjoy the most amazing bowl of this soup when we were last in Paris. It always brings back those memories!

French Onion Soup
(from Donna Hay: Modern Classics Book 1)

8 large onions, slicedFrench onion soup
2 tbsp butter
1 tbsp olive oil
1 tsp dried thyme
2 tbsp all-purpose flour
2 tbsp brandy
2 tbsp Dijon mustard
8 cups beef stock
2 cups of water
6 slices of good quality sourdough bread
Gruyere cheese, grated


1. Place the onions, butter, olive oil and thyme in a large saucepan over medium heat. Cover and cook for 30-35minutes, stirring occasionally until golden.

2. Add the flour and cook, stirring for 2-3 minutes.

3. Add the brandy, and cook for one minutes. Add remaining ingredients and allow to simmer for 15minutes.

4. Toast bread. Fill bowls with soup, place bread on top and sprinkle cheese on top generously.

5. Place bowls under the griller until cheese has melted, remove from heat and serve(beware bowls can be very hot).

Sally – Dietitian



QuichesI made these for Abi’s birthday this year, we had a family picnic in the Botanic gardens. They are really simple to make, and are lovely warm/room temperature which makes them a great option to make ahead of time!





1 tbsp. olive oil
6 rashers of short cut bacon (fat trimmed), diced
1 1/2 cups of thickened cream
125g gruyere cheese, grated
3 large eggs
salt and pepper
Frozen puff pastry sheets (thawed)
Spray oil


1. Preheat the oven to 180 degrees.
2. Heat a large frypan, and add the olive oil and bacon. Fry until bacon is lightly colour, place on absorbent paper towel to absorb excess oil.
3. While the bacon is frying, whisk the eggs, cheese, cream and salt/pepper in a medium sized bowl.
4. Using a scone cutter, or a cup as a stencil cut out pastry rounds to fit a mini muffin (patty cake or muffin) baking tray.
5. Lightly spray the tray with cooking oil, and press each pastry round into the muffin/cake holes.
6. Spoon the bacon between the pastry rounds, and top up with the egg and cheese mixture.
7. Cook in over for around 10 minutes, until lightly coloured and pastry is puffed.


  • 2 cup long grain white rice
  • 2 eggs
  • 2 teaspoons vegetable oil
  • 4 bacon rashers, chopped
  • 200g canned sweetcord
  • 1 carrot, peeled and diced
  • 1 stick of celery, diced
  • 2 shallots, trimmed, finely sliced
  • 1/2 cup frozen peas, thawed
  • 1 tbsp soy sauce, plus extra to serve
  • 1 tbsp sweet chilli sauce


  1. Cook the rice in a large saucepan of boiling water for 12 minutes or until tender. Drain and leave to cool. (I often do this in the morning, and put the rice in the fridge, it’s also a great way to use leftover rice form the night before).
  2. Using a whisk, lightly beat eggs in a small bowl. Heat oil in non-stick wok or large frying pan over medium heat. Add eggs. Swirl over base to form an omelette. Cook 2 minutes. Turn over. Cook 2 minutes until set. Transfer to a chopping board. Set aside to cool slightly. Cut into short strips.
  3. Add bacon to wok. Cook 4 minutes until light golden.
  4. Add carrot to the wok. Stir fry 1 minute. Add shallots, peas and rice. Cook, stirring, 3-4 minutes. Add egg, soy sauce and sweet chilli sauce. Stir until heated through. Serve immediately, with extra soy.

Sally Muir – Dietitian

Serves 6

200g red lentils

500g water

120g parmesan cheese – cut into pieces

2 aubergines (400g)

50g olive oil

1 large onion – cut into quarters (200g)

3 garlic cloves

1 pepper (red or green) – cut into pieces (150g)

400g peeled tomatoes – canned, including liquid

120g red wine (optional – I use veggie stock and water instead)

1 tbsp oregano

1 tsp ginger – ground

2 tsp salt

½ tsp pepper

40g butter – plus some extra

500g milk

40g flour



  • Place red lentils and 500g water into a bowl and soak for 1 hour.
  • Place parmesan cheese into mixing bowl, grate 10sec/speed 10.  Transfer into a bowl and set aside.
  • Cut aubergines into round slices (1cm) and place them into Varoma dish.  Make sure that some holes are not covered so that steam passes through.
  • Place olive oil, onion, garlic cloves and pepper into mixing bowl, chop 5 sec/speed 5.
  • Add peeled tomatoes, chop 2 sec/speed 5.
  • Add red wine (or stock), oregano, ginger, salt and pepper into mixing bowl.  Place Varoma into position, steam 20 min/Varoma/reverse/speed 1.  Set Varoma aside.
  • Add drained lentils, cook 5 min/100/reverse/speed 2.  While cooking, place all the aubergine slices into a buttered casserole dish.  Then cover them with lentil mixture.  No need to clean TM bowl.
  • Place butter, milk and flour into mixing bowl and cook 8 min/90/NOT reverse/speed4.
  • Add 60g of grated parmesan cheese to sauce and mix 5 sec/speed 4.  Cover lentil layer with sauce and sprinkle with remaining cheese.  Place moussaka in a preheated oven at 200 degrees for 30 mins.  Cut moussaka into squares and serve hot.

This is a great recipe to make pork chipolatas or plain sausages a hearty, yummy meals. We (George and I) enjoy this gravy, whilst the girls simply have the sausages cut up with vegetables. A great meal to adapt to your family!


1 tbsp olive oil

6-8 sausages OR 12 good quality chipolatas

2 large onions, sliced thinly

1 tsp salt

1 tbsp fresh thyme ( or ½ tbsp. dried thyme)

1 tbsp plain flour

1 tsp Worcestershire sauce

2 tsp soy sauce

1 ½ cup beef stock

Mashed potatoe, to serve


  1. Heat the oil in the frypan over medium heat, add the onions and salt, stirring occasionally for 25 minutes (or until caramelised).
  2. Meanwhile cook the sausages/chipolatas on the BBQ (or in another frypan, or alternatively you could cook them before you cook the sausages if you only have one frypan).
  3. Once onions are caramelised, sprinkle with thyme and flour and cook for 1 minute, stirring.
  4. Stir in Worcestershire and soy sauce, and beef stock and cook, stirring for 10-15 minutes until thick (you may need to add additional water if gravy becomes too thick).
  5. Add sausages/chipolatas to the pan with the onion gravy, and heat for 2-3 minutes.
  6. Serve with mashed potatoes, and steamed vegetables.

Another recipe from our fantastic trainer Vicky, this is definitely a recipe that can be shared with the little ones!Healthy muffin mum


1 ½ cups almond meal/flour

12 medjool dates – seeds removes, finely chopped

zest of one orange

juice of one orange

3 eggs

40g melted butter or coconut oil

1 tsp vanilla

1 tsp bicarb

pinch of salt


  • Preheat oven to 175 degrees and grease a 12 hole muffin tin.
  • In a mixing bowl combine the almond meal and stir through the chopped dates.  Add the remaining ingredients, mixing to combine as you go.
  • Spoon the mixture evenly into your muffin tin.
  • Bake for 20 minutes or until golden and an inserted skewer comes out clean.  Enjoy!

An addition to the recipe collection from Vicky this month. I can’t wait to try this loaf, its looks easy and yum!


6 eggs (whisked)

½ cup grated cheese

1 small zucchini – grated

1 small carrot – grated

1 garlic clove

4 slices bacon – chopped (or some ham)

¼ red onion – chopped

1 bunch of asparagus (optional)

1 tbs melted butter


  • Preheat oven to 180 degrees and grease and line a small loaf tin
  • Mix all together
    ingredients together (except asparagus) and pour into loaf tin.  Arrange the asparagus (if using) on top and bake in the oven for 30 mins or until cooked.

Another yummy meal that can be made with almost any vegetable you have on hand. The following recipe features vegetables we regularly have in our house. Again this recipe freezes well, so I make it in large batches (as you can see by the quantity below) and freeze it into ice-cube trays. Abi also likes this casserole when I haven’t blended it!


1tbsp olive oil

300g chicken thighs, skin removed and chopped

1 leek, chopped

2 carrots, peeled and chopped

1 sweet potato, peeled and chopped

1 small piece of pumpkin, peeled and chopped

1 cob of corn, corn kernels removed

1 head of broccoli, florets chopped


1. Warm a large saucepan with oil, and add carrots and leek, sauté until softened.

2. Add the chicken, and sauté until sealed. Add the remaining ingredients and just cover with boiling water. Cover and simmer for 15 minutes, or until everything is tender.

3. Blend or pureed, until the desired consistency is reached.

Sally Muir – Dietitian

This was one of Abi’s favourite meals, and is now Milly’s. It is simple to make, and freezes really well. Milly has been enjoying this since she was about 8 months old. And she still loves it at 10 months! Plus the sauce works well over macaroni or larger pasta, so that Abi can still enjoy it (as a back up meal!!)


3 carrots, peeled and chopped

Boiling water

3-4 tomatoes (skin removed), chopped (alternatively, I have used tinned chopped tomatoes when I don’t have time!)

50g cheddar cheese, grated

2-4 tbsp. risoni pasta (initially I use 2 tbsp, and then increase as she became older)


1. Place the carrots in a medium saucepan and cover with boiling water (just so that carrots are covered with water). Boil for 15 minutes, until carrots are tender

2. Add the tomatoes to the carrot and water. If you are using fresh tomatoes you will need to come them until they are soft and mushy (canned tomatoes need to be warmed through).

3. In a separate small saucepan, cook the risoni pasta in boiling water as per instructions on packet.

4. Puree the carrots and tomatoes to your desired consistency (depending on your babies level).

5. Add the cheese to carrot and tomato mixture, and stir until the cheese is melted. Once the past is cooked, drain and add to the cheese mixture.

Sally Muir – Dietitian.

Another favourite, so easy and yummy. The kids will love this too!


1 ripe avocado, mashed

3 tbsp. sour cream

1 tsp lemon juice

1 tbsp. sweet chilli sauce

salt and pepper


1. Combine mashed avocado, sour cream, lemon juice, sweet chilli and salt and pepper.

Sally Muir – Dietitian & Personal trainer

Makes 12.  These muffins are a great mid-morning or afternoon snack full of fibre.


3 small apples washed and grated (2-3 secs in thermomix)

1 cup rolled oats

½ cup of natural sultanas without oil

1 ½ cups of SR flour

1 tsp baking powder

¼ cup of rapadura sugar, coconut or raw sugar

1 tsp sea salt

2 eggs

1 cup milk

¼ cup melted butter


  • Preheat oven to 180 degrees.  Lightly grease a muffin tray.
  • Mix all the dry ingredients including sultanas.
  • Mix all the wet ingredients.
  • Combine wet and dry ingredients until just mixed.
  • Add the grated apple and mix until combined.
  • Place the mixture into the greased muffin tray and cook for 20 mins or until golden on top.

This is a favourite of lots of mums, its such a quick versatile meal. Plus it can be enjoyed by little ones, and pureed up for babies too.

We add lots of vegies to ours too, so its very colourful! Always a sign of a great meal!


2 tbsp vegetable oil

2 onions chopped

750g minced lamb

2 tbsp plain flour

1 cup beef stock (low salt if sharing with babies)

2 cups of mixed diced vegetables (carrot, peas, corn, celery, capsicum etc)

2 tbsp tomato paste (low salt if sharing with babies)

2 tsp Worcestshire sauce (omit if sharing with babies)

2 bay leaves

1 tsp fresh thyme

salt and pepper (omit if sharing with babies)

300g potatoes chopped and  peeled

450g sweet potato chopped and peeled

1/4 cup of milk

20g of butter

pinch of cayenne pepper


1. In a large frying pan heat 1 tbsp oil over medium heat and cook onions (and carrots/celery) until soft and golden, remove from pan.

2. Heat remaining oil in frying pan and add lamb, cook until browned (breaking up any lumps).

3. Sprinkle the flour over the lamb, and stir through cooked lamb for 1 minutes. Remove from heat and add the stock, stir until blended together.

4. Heat until liquid is boiling, stir continuously until liquid has thickened.

5. Add the onion, all other vegetables, tomato paste, Worcestershire sauce, bay leaves, thyme to the pan. Season wit salt and pepper.

6. Meanwhile place chopped potato and sweet potato into a large saucepan of boiling salted water for 15-20min, or until tender.

7. Drain potato, mash with butter and milk until smooth.

8. Transfer meat mixture into  large overproof dish, top with potato mash and fluff up with a fork.

9. Option – to add butter to the top of the potato mixture, and sprinkle with cayenne pepper.

10. Bake for 30-35minutes at 180 degrees.



250 grams dried apricots

1 cup desiccated coconut

3 tbls coconut oil

1 cup almond meal


  • Place the dried apricots in a jug and cover with water.  Let them soak for an hour and then drain.
  • Place all the ingredients into a food processor and pulse until the mixture is of a breadcrumb type consistency.
  • Press the mixture into a lined slice tray and sprinkle with a little additional coconut.
  • Chill for 3 hours or overnight.
  • Cut into small squares and enjoy

At our recent Shape Up Mums trainers team meeting, Vicky kindly brought these along. They were enjoyed by all, including the 5 kids that were there!!! This recipe makes 10 pieces.

100 grams Cashews
100 grams raisins
100 grams dates
1 heaped tablespoon raw cacao/cocoa powder
0.5 orange peel, Peeled into strips


  1. Place orange peel into bowl and blitz on high speed for 10-20 seconds. You may need to scrape down the sides and do again if its not fully blitzed.
  2. Add fruit and nuts, blitz on med-high speed for 30-60 seconds.
  3. Add cacao powder and mix on medium speed for a further 30-60 seconds.
  4. Roll into balls using a tablespoon as the measure.
  5. Refrigerate for 30 mins.

Stroganoff is traditionally a recipe that is a higher fat dish, however this great version using evaporate milk instead of sour cream to create the creaminess in the dish. A great way to make a great warming winter dish healthy.

  • 600g rump steak, fat trimmed, thinly sliced
  • 2 tbsp plain flour
  • 2 tbsp olive oil
  • 1 brown onion, thinly sliced
  • 200g mushrooms thinly sliced
  • 2 garlic cloves, crushed
  • 2 tsp sweet paprika
  • 1 tbsp tomato paste
  • 2 tsp Dijon mustard
  • 2 tsp Worcestershire sauce
  • 1/2 cup salt-reduced beef stock
  • 185ml can low fat light and creamy evaporated milk
  • Chopped fresh flat-leaf parsley leaves, to serve


  1. Place steak in a plastic bag (with no holes), add flour (and salt and pepper –optional). Shake plastic bag to coat meat with flour.
  2. Heat oil in a large, deep frying pan over medium-high heat. Cook beef, in batches, for 2 to 3 minutes or until browned. Transfer to a bowl.
  3. Add onion to pan to fry pan and cook for ~ 5 minutes, until browned.
  4. Add mushrooms and garlic to pan and cook for ~ 5 minutes until mushrooms are tender.
  5. Return beef to pan, add paprika to the pan and cook for 1 minutes.
  6. Add tomato paste, mustard, Worcestershire sauce and stock. Bring to the boil and then reduce heat to low and simmer for 5 minutes or until slightly thickened.
  7. Remove from heat and stir in evaporated milk.
  8. Serve with brown rice or pasta, and  Sprinkle with parsley.

This is one of my favourite recipes, as it has my favourite vegies! Anything with pumpkin and corn is a hit with me! This is a healthy and easy weeknight meal for the whole family. Plus, instead of cooking this in a frypan you can easily put the mixture into greased muffin tins to make mini frittatas for lunches or a picnic.

1 cup of pumpkin, chopped into 1.5cm cubes
1 cup sweet potatoes, peeled and chopped into 1.5cm cubes
1 garlic clove, crushed
1 tbsp olive oil
4 rashes of short cut bacon
1 onion, diced
420g can corned, drained
8 eggs
4 tbsp of milk
1-2 cup chopped parsley
1 cup grated cheese


  1. Preheat your oven to 180 degrees, place your pumpkin and sweet potato on a lined oven tray and roast for 20 minutes until both vegetables are tender.
  2. Heat a large frypan over medium heat, add olive oil, garlic, onion and bacon. Cook for ~ 5 minutes until onion and bacon have brown.
  3. Whilst onion and bacon are cooking – in a medium bowl add eggs, eggs, milk (and salt and pepper – optional) and beat to combine.
  4. Add sweet potato, pumpkin and sweet corn to the fry pan and stir through.
  5. Reduce heat of fry pan to low – add egg mixture to the frypan, and stir through until just combined. DO NOT STIR AGAIN!
  6. Cook over a low heat for approximately 25-30minutes. This will vary depending on the size and shape of your frypan.
  7. Turn your oven to the grill setting, place the frittata under the griller to complete the cooking process and cook the top of the mixture.
  8. Once egg mixture is entirely set, sprinkle cheese over frittata and place under the griller again until cheese has melted and just started to brown.

Another soup! This version of potato, leek and bacon soup doesn’t use cream. However it still  has the creaminess, but not the fat you expect from this style soup!


8 medium potatoes, peeled and diced

2 large leeks, chopped

4 cups of vegetable or chicken stock

2 garlic cloves crushed

4 rashes of bacon diced

1 tsp dried thyme

1 tbsp olive oil

2 cups of evaporated milk or milk


  1. Heat olive oil in a large saucepan over medium heat, add diced bacon and fry until crispy.
  2. Remove bacon from saucepan, but leave remaining fat.
  3. Add leeks and garlic to the hot saucepan, until leeks are soft.
  4. Add potatoes and thyme and cook for another 2 minutes.
  5. Add stock, cover and boil until potatoes are very soft (and mashable!)
  6. Mash roughly with a vegetable masher
  7. Stir in evaporated milk or milk, and heat for another 5 minutes.
  8. Add bacon and stir through.

Now that we are experiencing some cooler weather, it feels like soup weather!! We’ve been enjoying a range of different soups at homes, so I thought I would share some.

This soup freezes really well. I often find it thickens if left, which makes a great consistency for little ones. We simply add additional water to liquefy the soup.


1 large leek, sliced

1 medium carrot, diced

1 medium potato, diced

1 medium parsnip, diced

1 medium zucchini, diced

2 Cobbs of corn, corn removed

2 garlic cloves, crushed.

½ cup soup mix (mixture of dried split peas, lentils and barley), rinsed.

400g skinless chicken thighs (remove any excess fat)

1 tbsp olive oil

3 ½ cups of chicken stock

Salt and pepper to taste


  1. Heat oil in heavy-based saucepan over medium heat. Add leek, carrot, potato, parsnip, zucchini, corn and garlic.
  2. Cook stirring occasionally for about 5minutes, or until leek has softened.
  3. Add soup mix, chicken thighs and stock.
  4. Cover saucepan, increased heat and bring to the boil. Then reduce heat to low and simmer soup for 2 hours (stirring occasionally).
  5. Remove chicken from saucepan, and break up any large pieces of chicken. Then return to soup.
  6. Salt and pepper to taste.

Another regular in our house recently has been my stir fry. This pregnancy I’ve had low iron, so I’ve been doing everything possible to get my red meat in (given that I’m off steak!). You could use any protein source for this stir fry (lamb, chicken, tofu). I think another reason it features so frequently is it is so quick to make and that Abi loves it too!


  • 300g rump steak (or another protein source), sliced into 2cm pieces
  • 1 pack of Singapore noodles
  • 1 onion, sliced
  • 1 tsp Sesame oil
  • 2 tbsp Peanut oil
  • 2cm piece of ginger, peeled and grated
  • 2 small or 1 large garlic clove
  • 2 bunches of bok choy
  • 1 head of broccoli (with bite sized florets removed)
  • ½ red capsicum, chopped into 2cm strips
  • 1 handful of snow peas, halved
  • 1 tin of baby corn, chopped
  • 1 carrot, thinly sliced
  • ¼ cup kecap manis
  • ¼ cup Hoi Sin
  • 3 tbsp soy sauce
  • 3 tsbp sweet chilli


  1. In a wok or fry pan over high heat add sesame oil and half of peanut oil, add meat and ginger. Remove meat once browned.
  2. Add remaining peanut oil to wok, add garlic and onions. Cook for ~ 1-2 minutes.
  3. Place noodles in a bowl, and cover with boiling water (this will help them separate).
  4. Add broccoli and carrot to wok – cook for 1 minutes. Add remaining vegetables.
  5. Strain noodles from water.
  6. Once bok choy has wilted, add noodles, meat and sauces to wok – heat through.

Sally Muir – Dietitian

We have started enjoying bircher muesli for breakfast. Its so simple (as long as I remember to make it the night before!). I love it as I set Abi up, and she feeds herself her breakie with minimal mess! A great recipe to share with the little ones, just choose the dried fruit etc. that you add – so that its suitable size etc. Enjoy!


2 cups of rolled oats

1 ¼ cup apple juice

1 cup of yoghurt

2 medium green apples (I often use red ones, as I have them in the house!)

¼ slivered almonds

1 cup dried fruit – sultanas, apricots, cranberries, etc

¼ cup shredded coconut

1 tsp ground cinnamon

Extra yoghurt – to serve


  1. Combine oats, juice and yoghurt in a medium bowl. Cover, and refrigerate overnight.
  2. The next morning – grate both apples (I choose not to peel them, suit yourself!). Stir apples into oats mixture with dried fruit, coconut and cinnamon. I usually put the slivered almonds into my serve – so that Abi doesn’t have to deal with the nuts!



This is currently Abi’s favourite meal (unfortunately I hate Tuna, so it’s a meal that George and Abi can enjoy together!!!)

I wanted a meal that I could make from food I always had in my pantry, and was super quick and easy. When searching the net for a recipe, I fell upon this one. I’ve made some additions to add some extra vegies for Abi!


  • 1 cup macaroni pasta
  • 1 tbsp butter
  • 2 tbsp plain flour
  • 2 cups milk
  • 1 tbsp wholegrain mustard
  • 1/2 cup grated tasty cheese
  • 185g can tuna in spring water, drained
  • 2 tablespoons flat-leaf parsley leaves, chopped (if you have it, I often don’t have enough in my garden).
  • 1/2 cup wholegrain breadcrumbs
  • 410g can corn kernals (drained)
  • 1 cup frozen peas
  • Any other vegies you have in the fridge (chopped and steamed)


  1. Preheat oven to 180°C. Grease a 6-cup capacity ovenproof dish. Cook pasta following packet directions. Drain.
  2. Meanwhile, melt butter in a large saucepan over medium-high heat. Add flour. Cook, stirring, for 1 minute. Remove from heat. Gradually add milk, stirring until smooth. Return to heat. Cook, stirring, for 5 minutes or until mixture comes to the boil.
  3. Remove from heat and stir in mustard, cheese, tuna, peas, corn (and any other vegies) and pasta. Season with salt and pepper. Spoon mixture into prepared dish. Sprinkle with breadcrumbs. Bake for 20 to 25 minutes or until top is golden.


  • 8 chicken thighs (skin-off), each one cut into 3
  • Plain flour, salt and pepper, for dusting
  • 2 tbsp olive oil
  • 2 garlic cloves (crushed)
  • 1 tsp dried oregano
  • 1 cup chicken stock
  • ¾ cup white wine
  • 2 x 400g crushed tomatoes
  • ½ cup kalamata olives


  1. Dust chicken in flour and salt and pepper, shake off excess flour
  2. Heat half olive oil in large saucepan and cook chicken in batches until brown, remove chicken.
  3. Add remaining olive oil to saucepan and add onion, then garlic and dried oregano.
  4. Once onion and garlic have softened and browned, add stock, win and tomatoes.
  5. Return chicken to saucepan, bring contents to boil and reduce to a simmer for 20-30 minutes
  6. Add olives, and optional salt and pepper. Serve with steamed rice and salad.

This is another recipe that the whole family will love. We simply cut Abi’s portion up finer and she loves this meal, especially the olives!!

A friend of George’s designed this recipe for the AIS cookbook that was published a few years ago. This is a great healthy meal, but has lots and lots of flavour. I have made mini versions of this for finger food and many parties, and they always work well.


  • 1 cup of SR flour
  • 2 eggs
  • ½ cup skim milk
  • ½ cup fresh coriander, chopped
  • 400g can of corn, drained
  • Olive oil spray
  • 150g baby spinach
  • 1 avocado, sliced
  • 200g smoked salmon
  • 1 red onion, sliced very thinly
  • 1 tub of low fat natural yoghurt
  • ½ cup dill, chopped finely
  • ½ tsp lemon juice
  • Salt and Pepper


  1. Preheat oven to 180oC, line a baking tray with non-stick paper.
  2. Whisk eggs and milk together, pour into flour and whisk until a smooth batter.
  3. Add chopped coriander and corn.
  4. Light spray/drizzle a non-stick frypan with olive oil, place 1 tablespoon of mixture into frypan over medium heat. Cook until bubbles appear through mixture, turn and repeat.
  5. Place cooked pikelets on lined oven tray, for 10 minutes.
  6. To make the dill yoghurt, add the dill, yoghurt and lemon juice together and season to taste.
  7. Serve pikelets topped with spinach leaves, then smoked salmon, avocado, dill yoghurt and red onion.

For little ones: You can omit the coriander, smoked salmon and dill yoghurt. So that it simply becomes corn pikelets with avocado, and I usually serve up some other steamed vegies as well.