Spring Nutrition Plan

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Foods to make you feel fresh, light and healthy in Spring. As we head into spring it’s time to make the switch from porridge to bircher muesli, from soups to smoothies and from hearty roasts to spring salads. We bid farewell to the hearty nourishing winter foods and welcome light, fresh and colourful foods that will leave you feeling happy, … Read More

Minty Green Smoothie

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Ingredients (serves 1) 1 1/2 cups water (or fluid of choice) 2 cups leafy greens (eg. spinach, kale) 1 pear, chopped 1Tbsp lemon juice 1cm piece of ginger, grated 1Tbsp ground flaxseed Method Place all ingredients in a blender and mix until smooth. Divide smoothie into 2 glasses Enjoy

Delicious Banana Bread

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Ingredients 1 cup self-raising flour 1 cup wholemeal self-raising flour 1 tsp ground cinnamon 1/2 cup firmly packed brown sugar 2 overripe medium bananas, mashed 2 eggs, lightly whisked 1/2 cup skim milk 50g margarine, melted Method Preheat oven to 180°C. Line a 11 x 21cm loaf tin with non-stick baking paper Sift the combined flours and cinnamon into a large bowl. … Read More

Minestrone Soup

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Ingredients 4 rashers middle bacon, rind removed, chopped (optional) 1 medium brown onion, finely chopped 1 celery stalk, trimmed, finely chopped 1 large carrot, peeled, chopped 2 garlic cloves, crushed 4 cups salt-reduced vegetable stock 2 tablespoons tomato paste 3 large ripe tomatoes, chopped 3/4 cup macaroni 400g can kidney beans, drained, rinsed 2 small zucchini, chopped 1/2 cup chopped … Read More

Bircher Muesli

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Ingredients (serves 2) 120g rolled oats 250ml reduced-fat milk 1 tsp honey 1 tbsp coconut 1 tbsp almond flakes 1 apple grated 3 tbsp dried fruit (your choice eg. apple, sultanas, pawpaw, mango, gogi berries) 50g reduced-fat plain yoghurt Method Place oats, milk, honey, almonds, coconut, apple, dried fruit and yoghurt in a bowl and stir well to combine. Cover and leave to soak … Read More

Banana Berry Smoothie

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Ingredients (serves 2) 1 Banana chopped ½ cup frozen berries ½ reduced fat natural or greek yoghurt ½ cup reduced fat milk Method Place all ingredients in a blender and mix until smooth. Divide smoothie into 2 glasses Enjoy

Zucchini Slice

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Ingredients  1 onion diced 200g ham, thinly chopped (optional) 3 zucchini grated 1 carrot grated 1 cup reduced fat cheese, grated 1 cup SR flour, sifted 5 eggs, whisked ½ cup reduced fat milk Method Pre heat oven to 180 degrees Add small amount of oil to pan, fry onion until soft Add ham and cook until ham begins to … Read More

Cashew and Cacoa Bliss Balls

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Ingredients 1 cup pitted Medjool dates ½ cup raw cashews 1/3 cup peanut butter 1 Tbsp cocao powder, extra for dusting water (if needed)   Method Place dates and cashews in a food processor and process until well combined Add peanut butter and cocao powder to the mixture process until a moist dough is formed If mixture looks a little … Read More