Healthy Eating Recipes

A B C D E F G H I J K L M N O P Q R S T U V W X Y Z

Bolognaise (for pasta, lasagna and burritos)

Ingredients

onions, diced     1

garlic, crushed   1 cloves

olive or canola oil             1/2 tablespoon

lean beef mince                               500g

no added salt tomato paste        60g (1/4 cup)

diced tomatoes                1 x 400g cans

mixed herbs (dried or fresh)       1 teaspoon

water    4 cup

1 teaspoon reduced salt stock powder

1 large carrot, grated     

1 cup mushrooms, finely chopped                           


Method

1. Sauté the onions and garlic in oil, until soft.

2. Add the mince and fry until completely browned.

3. Add tomato paste and cook for 2 minutes.

4. Add tomatoes, stock, herbs, water, carrot, mushrooms and zucchini and simmer for 20 minutes.

5. If sauce starts to dry out, add a little more water.

 

Notes

You can use dried mixed herbs or if herbs are grown in your school garden use fresh herbs such as basil, rosemary and thyme.

This sauce recipe freezes well and can be used in pasta, lasagna and burritos.

You can add extra vegetables such as, capsicum and green beans.


Bread Crust Quiche

Serves 10  

Classification: GREEN

 

Ingredients

Wholemeal bread            10 slices

Reduced fat evaporated milk     100ml                                   

Reduced fat cheese, grated        100g

Eggs       4

Shallot, finely chopped  2

Canola oil, spray (only if needed to prevent sticking)

Patty pans for serving    


Method

1. Preheat oven to 180°C and lightly spray muffin trays with oil (If needed).

2. Remove crusts from bread and flatten slices with a rolling pin.

3. Press bread into bottom of muffin tray.

4. Whisk eggs and milk in a jug.

5. Pour egg mixture evenly amongst the bread cases.

6. Sprinkle shallots evenly over quiches.

7. Top with a sprinkle of cheese.

8. Bake for approximately 15 minutes.

9. Allow to cool before serving on a small serviette or patty paper.


Banana and Strawberry Breakfast Smoothie

"If you don't have time for a sit down breakfast then try a healthy, filling and refreshing fruit smoothie which you can enjoy on the go. With low fat dairy and fresh fruit you will feel satisfied and ready to start your day!"

Recipe from the Heart Foundation.


Makes 1
Preparation time: 5 minutes

 

Ingredients

1/2 small banana
1/2 cup chopped fresh strawberries
3/4 cup reduced fat milk*
1/4 cup reduced fat natural yoghurt*
1 tbs honey
1 tsp wheat germ
1/4 cup crushed ice


 

Instructions

1. Place the fruit into a blender with the milk, yoghurt, honey, wheat germ and ice. Blend until smooth and serve immediately in a chilled glass.


 

Nutritional Information
​Energy 1250kJ
Total fat 3.1g
Saturated fat 1.8g
Protein 14.4g
​Carbohydrate 52.4g
Fibre 3.5g
Sodium 149mg
Potassium 859mg