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Good – for you – Food Book collections


Contents Starters & Sides

Lunch & Mains

04

Stir Fry Chicken & Rice San Choy Bau

05

Lemon Fennel Relish

06

12

Zucchini Rice & Corn Fritters

07

Bean & Zucchini Mash

Egg & Bacon Pies

Drinks & Sweet Things

13

Lemon Couscous Salad

15

Peach & Raspberry Eton Mess

Lasagne

16

Bbq Oz Spiced Fish

Baby Eggplant with Tomato & Masala Spices

22

14

17

Quick Stir Fry

23

Healthy Chocolate Brownie

24

Vanilla, Honey & Cinnamon Smoothie

Icons

08

Salmon Souffle Potatoes

09

Vegetable Rice Burgers

18

19

Roasted Capsicum & Sweet Potato Frittata

Ancient Beetroot Pilaf with Goats Cheese

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Dairy Free

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STARTERS – and –

SIDES collections


Stir Fry Chicken & Rice San Choy Bau Prep Time: 10 mins

Cooking Time: 15 mins

Serving Size: 4 Ingredients: • • • • • •

1 tbsp Oil 500g chicken mince 100g green beans, sliced 2 cups chinese cabbage, finely shredded 3 spring onions, finely chopped 3 radishes, finely sliced and chopped

• • • • •

2 cups RICEPLUS ancient grains, cooked and drained 2 tbsp sweet soy sauce 1/4 cup roasted peanuts, chopped, to serve 2 tbsp fried shallots to serve 8 lettuce cup (baby cos, ice berg)

Method: 1 Stove Top: Heat the oil in a wok or large frying pan over a high heat and stir-fry the chicken

mince, beans, cabbage and spring onions 3-4 minutes.

2 Add the RICE PLUS to the wok and stir-fry for a further 1-2 minutes. Stir through the radishes

and sweet soy.

3 Spoon the mixture into the rice cups. 4 Garnish with peanuts and fried shallots. Serve hot. TIPS: Chicken mince may be replaced with Pork mince, chopped Fish or Prawn mince.

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Add a little chilli if you like it hot.


Lemon Fennel Relish Prep Time: 10 mins

Cooking Time: 50 mins

Serving Size: 2 cups Ingredients: • • • • •

7 lemons, washed 1 tbsp olive oil 1 brown onion sliced 2 stalks celery about 80g, chopped 250g or about 1 large head of fennel, stalk removed and sliced into 1cm slices

• • • •

3 tsp fennel seeds 3/4 cup vinegar 140g organic raw sugar or plain raw sugar 3/4 cup water

Method: 1 Using a peeler, peel the skin only from 3 lemons and slice into fine strips, cut away the pith of all

the lemons and segment them into a bowl squeezing out as much juice as you can and discarding the seeds and membrane.

2 Combine the lemon segments, rind, juice, fennel, fennel seeds, celery, sugar, vinegar and water

in a saucepan and bring to a boil.

3 Reduce the heat and simmer for about 40 - 45 minutes until most of the juice has been reduced. 4 Store in sterilized jars in the pantry or in a airtight jar or container in the fridge.

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Egg & Bacon Pies Prep Time: 10 mins

Cooking Time: 20 mins

Serving Size: 4 Ingredients: • • • •

4 eggs 4 sheets of frozen filo pastry, thawed 2 rashers of bacon, eye part only 4 tbsp extra light sour cream

• • • •

4 sprigs parsley, chopped Pepper to taste Spray oil Cooked spinach for serving

Method: 1 Preheat oven to 180°C. 2 Spray four compartments of a muffin tray with spray oil, cut the pasty into quarters (or to size)

and gently press the pastry into the muffin tin.

3 Place bacon onto a baking tray and cook in the oven for 3 - 4 minutes or until done. 4 Place onto a kitchen towel to drain and cool. Cut each rasher in half and place one half into the

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base of the pastry shell.

5 6 7 8

Mix sour cream, parsley and pepper together and spoon over the bacon. Crack egg over the sour cream mixture. Place in the oven and bake for 15 - 20 minutes or until cooked. Remove from oven, carefully remove pastry from tin and serve with cooked spinach.


Bean & Zucchini Mash Prep Time: 5 mins

Cooking Time: 10 mins

Serving Size: 2 Ingredients: • 1 can cannellini beans, drained and rinsed • 1 medium zucchini, grated • 1 glug extra virgin olive oil

• 1 lemon, cut into wedges • Pinch of salt and pepper

Method: 1 Place pan on medium heat. 2 Add the beans and a tablespoon water then begin to mash. 3 Add grated zucchini and keep mashing then stir to blend the mix. Cook for a few minutes. 4 Turn off heat, add olive oil, a squeeze of lemon juice then salt and pepper. 5 Serve with an optional wedge on the side. TIPS: A “glug” equals about 2 tablespoons of liquid.

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To cook your own Cannellini beans, soak overnight, drain then put in a saucepan. Cover beans with fresh water and boil for at least 10 minutes to remove toxins then simmer for 2-3 hours until they are tender. Cannellini Beans are packed with goodness and make great mash. A white relative of kidney beans, they are also known as “fasolia” and can be added to soups, pasta sauce, salads or home-made baked beans. (The Big Feed vision is to help young people make mindful food choices so they can live well and realise their potential.)


Salmon Souffle Potatoes Prep Time: 5 mins

Cooking Time: 1 hr 30 mins

Serving Size: 4-6 Ingredients: • 4 sebago or other baking potatoes, 300-350g each • 210g can red salmon, drained and flaked

• 1/2 cup grated tasty cheese • 1 tbsp chopped chives plus extra to serve • 3 eggs, separated

Method: 1 Preheat the oven to 200°C. Scrub the potatoes and prick with a fork. Place onto an oven tray

and bake for 1 hour 20 minutes, until tender when pierced.

2 Remove from the oven, cut off the tops and scoop out the flesh (set aside flesh from 2 of the

potatoes for another use), leaving a 1cm thick shell.

3 Mash the cooked potato and combine with the salmon, cheese, chives and egg yolks.

Season to taste.

4 Beat the egg whites until firm peaks form, and fold through the potato mixture. Spoon into

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the potato shells, and bake for 25 minutes, until puffed and golden brown. Serve sprinkled with extra chives.


Vegetable Rice Burgers Prep Time: 10 mins

Cooking Time: 25 mins

Serving Size: 4-6 Ingredients: • • • • • •

1 Cup RICE PLUS whole grains, cooked & drained 1 1/2 cups sweet potato, cooked and mashed 1/2 cup chick peas, mashed 1 carrot, peeled & grated 1 sml zucchini, grated 1/2 tsp cumin ground

• 1 egg • Salt & pepper to taste • 2 tbsp oil To Serve: Small burger rolls, toasted, tomato sliced, hummus, lettuce, spanish onion chutney.

Method: 1 Stove Top: Combine the cooked RICE PLUS, sweet potato, chick peas, carrot, zucchini, cumin,

egg, salt & pepper together in a large bowl and mix well.

2 Shape the mixture into small or large burgers. 3 Heat the oil in a large non-stick frying pan over a medium heat and cook burgers 2 - 3 minutes

on each side. Remove from pan and keep warm.

4 To assemble: Spread the base & crown of the toasted burger rolls with hummus; place a slice of

tomato on the base of the burger roll with lettuce.

5 Top with the cooked burger, sliced onion and chutney. 6 Replace the crown then secure with a long toothpick. Serve warm. TIPS: These burgers are delicious served as sliders but can be made into larger meal size burgers.

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Tuna or Tofu may also be added to this mixture.


HANDY HINT .01

HANDY HINT .02

Eggs & Satiety/Weight Management

Did you know?

1. Eggs have the highest nutritional quality protein of all food sources.

* Standard eggs provide 12-20% of the omega-3 for adults, which plays a vital role for normal metabolism and for blood and joint health.

2. Protein has a greater effect on satiety compared to carbohydrate and fat. 3. Eating eggs for breakfast reduces hunger and results in less food intake at lunch and dinner compared to eating other common types of breakfast foods. This effect may be beneficial for weight management. 4. Eating eggs for breakfast has been shown to reduce kilojoule intake over the rest of the day. 5. Eating eggs for breakfast daily as part of a kilojoule controlled diet has been shown to enhance weight loss in overweight and obese men and women. 6. Eating eggs for breakfast daily has been shown not to affect blood cholesterol levels in healthy people.

* Research has shown that 31% of Australians have a marginal vitamin D deficiency. Eggs are one of the few foods naturally containing vitamin D – 8% of RDI in one serve. * According to the Australian Dietary Guidelines, eggs can be eaten daily without increasing the risk of coronary heart disease.


LUNCH – and –

MAINS collections


Zucchini Rice & Corn Fritters Prep Time: 10 mins

Cooking Time: 20 mins

Serving Size: 4-6 Ingredients: • • • • • • •

1 1/2 cups RICE PLUS whole grains, cooked & drained 1 medium zucchini, grated 120g can corn niblets, drained 1 egg 1/2 tsp smoked paprika 2 tbsp rice flour 1/4 tsp salt & pepper

• 2 tbsp coriander leaves • 200g ricotta cheese, smooth • Oil for pan frying To Serve: 1 Avocado, diced 1/4 cup labanne (yoghurt cheese) roasted cherry tomatoes on vine coriander leaves and lime

Method: 1 Stove Top - Pan Fry: In a large bowl combine the RICE PLUS with the zucchini, corn, egg, smoked

paprika, rice flour; salt & pepper, coriander leaves and ricotta cheese mix well.

2 Heat a non-stick pan over a medium heat and brush or spray the surface with a little oil. 3 Spoon 2-3 tablespoons of mixture into the frying pan and cook for 2-3 minutes each side.

Turning fritters carefully. Remove and keep warm. Repeat with remaining mixture.

4 To Serve: Combine avocado and Labanne gently. 5 Serve Fritters in a stack topped with avocado mixture. Garnish with coriander leaves and lime

zest. Accompany with roasted tomatoes and a wedge of lime.

TIPS: Zucchini and corn maybe replaced with sweet potato and capsicum or pumpkin and carrot.

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Lemon Couscous Salad Prep Time: 5 mins

Cooking Time: 15 mins

Serving Size: 4 Ingredients: • • • • •

1 1/4 cups reduced salt chicken or vegetable stock 1 cup couscous 2 tsp finely grated lemon rind 2 tbsp lemon juice 1 tbsp extra virgin olive oil

• • • • •

1 1/2 cups frozen broad beans 1 bunch asparagus, halved lengthways and crossways 60g baby rocket leaves 4 eggs 2 tbsp shredded mint leaves

Method: 1 Place the chicken stock into a saucepan, cover and bring to the boil. Add the couscous, stir once.

Turn off the heat and stand, tightly covered, for 5 minutes.

2 Transfer to a large bowl, stir in the rind, juice and oil, and fluff up the grains with a fork. Set aside

to cool, stirring occasionally.

3 Place the broadbeans into a sieve under running water to loosen the skins. Pinch a hole in each

skin, and slip the bean out.

4 Put the asparagus and broad beans into a heatproof bowl, and cover with boiling water. Stand

for 3 minutes, then drain and refresh under cold running water. Drain well. Combine the asparagus, broadbeans and rocket with the couscous.

5 Heat about 5cm water in a large saucepan or deep frying pan. Bring to a simmer. Carefully

crack the eggs into a cup, then slide into the water. Cook for 3 minutes, until the whites have set. Divide the couscous between serving plates, and top with a poached egg. Sprinkle with mint and freshly ground black pepper.

TIPS: If you want to use fresh broadbeans, you will need about 500g. Open the bean pods and

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pull out the beans. Pierce the end of the greyish skin on each bean with your thumbnail, and slip the bright green bean out. Blanch as directed.


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Lasagne Prep Time: 10 mins

Cooking Time: 50 mins

Serving Size: 8 Ingredients: • • • • • • •

1 tsp olive oil 1 onion, finely chopped 2 cloves garlic, crushed 1kg extra lean beef mince 700mL tomato puree 180g mushrooms, sliced 1 medium carrot, grated

• • • • • •

1/2 tsp chilli powder (optional) Freshly ground black pepper to taste 1L Vitasoy Soy Milky Lite 3 tbsp gluten free cornflour 1 1/4 cups sheep’s pecorino cheese, grated 2 x packets gluten free lasagne sheets

Method: 1 Pre-heat oven to 180°C. 2 In a large heavy-based fry pan, heat olive oil over medium heat. Add garlic and onion. Saute until

onion softened. Add beef, and saute until browned. Add tomato puree, mushrooms, carrot and chilli (if using). Season with pepper. Simmer over medium heat for 10 minutes, stirring occasionally.

3 In a small mixing bowl, combine 1/4 cup Vitasoy Soy Milky Lite with cornflour to form a paste.

Add remaining Vitasoy Soy Milky Lite, mixing well to ensure evenly combined. Pour into a saucepan, stirring continually over medium heat until thickened. Do not boil. Add cheese, stir until melted.

4 Run lasagne sheets under cold water or prepare as per packet directions. Place a layer of prepared

lasagne sheets on bottom of lasagne dish. Spread half of meat mixture evenly over lasagne sheets. Top with 1/3 of cheese sauce. Top this with another layer of lasagne sheets, then remaining meat sauce, then 1/3 cheese sauce.

5 Finally, top with final layer of lasagne sheets and remaining cheese sauce. Bake in pre-heated oven

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for 30 minutes or until golden brown.


Baby Eggplant With Tomato & Masala Spices Prep Time: 15 mins

Cooking Time: 60 mins

Serving Size: 4-6 Ingredients: (For the Masala spice) • 1 tbsp chili powder • 2 tbsp ground coriander • 1 tbsp ground cumin

• 1 tsp garam masala • Good pinch of salt • 1 tbsp panch phoran, crushed

Ingredients: (Baby eggplant with tomato & masala spices) • • • • • • •

3 tbsp of olive oil 10 long baby eggplants 3 tbsp of masala spice mix 1/2 tsp extra of panchphoran 3 green chillies, cut in half 2 onions, finely chopped 1 tsp ground coriander

• • • •

1/2 tsp turmeric 2 tins diced peeled tomatoes or 5 fresh tomatoes blended Juice of 1 lemon 3cm piece of ginger, peeled and cut into julienne

Method: (For the Masala spice) 1 Combine all the spices together and store in a jar. Method: (Baby eggplant with tomato & masala spices) 1 Cut the eggplants lengthways in half, keeping them intact at the stalk and rub them with the Masala

2

3

4

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5

spice so that are nicely covered in side. Heat the oil over a moderate heat in a large frypan that will hold all of the eggplant. Fry the eggplant in batches until golden on all sides, about 10 minutes all up or until they are almost cooked. Remove the eggplant and set aside. Add into the pan the panchphoran, and cook until they start to pop, then add the chillies, diced onions and spices and cook for 7 - 8 minutes until the onions have softened. Add in the tomatoes and cook for 20 minutes or until the oil separates from the sauce. Add in the eggplants and cook for a further 20 minutes until the eggplants have cooked through. You may need to add a little water to the sauce if it becomes too thick. Season with salt and pepper and serve with the lemon juice and fresh coriander scattered over the top.


Bbq Oz Spiced Fish Prep Time: 1 min

Cooking Time: 7 mins

Serving Size: 4 Ingredients: • 4 pieces (100g each) of firm white fish • 2 tbsp Herbie’s Australian spice blend

• 1 tbsp vegetable or sunflower oil • Tzatziki to serve

Method: 1 Place fish pieces on a tray and pat with paper towel to dry. Sprinkle the spice blend onto the

fish and use your hands to rub it in.

2 Heat a BBQ to medium and drizzle with oil then cook the fish pieces for 3 minutes (resist the

temptation to move or twice-turn) then turn and cook the other side for 2-3 minutes.

3 To check if the fish is done, push the tip of an eating knife into the thickest part. If the fish seems

to resist the knife going in, it will need another minute before you check it again.

4 Serve with salad and a dollop of Tzatziki. TIPS: Check the Australian Sustainable Seafood Guide http://www.sustainableseafood.org.au.

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Seafood cooks very quickly so don’t leave it alone! If your BBQ plate is old or manky, cook the fish on top of baking paper (careful, keep paper away from naked flames or it will ignite!). If you can’t find Herbie’s blend then try a small making your own using ground Wattleseed, Lemon Myrtle Leaf and Native Pepperberry. Yeah, apparently any Aussie can chuck a steak on the barbie so today’s challenge is to BBQ some fish smothered in native Australian spices. (The Big Feed vision is to help young people make mindful food choices so they can live well and realise their potential.)


Quick Stir Fry Prep Time: 5 mins

Cooking Time: 10 mins

Serving Size: 1-2 Ingredients: • • • • •

2 tsp peanut oil 1 cup (200g) firm tofu, diced 1 clove garlic, peeled and minced Large handful cooked noodles 2 cups coleslaw mix (or chopped Chinese greens)

• • • •

1 tbsp plum sauce 2 tablespoons oyster, blackbean or soy sauce 1 tbsp water Small handful fresh coriander leaves

Method: 1 Place the wok over a high heat and when it is hot, add the oil. 2 Add the tofu or meat and fry until lightly golden. 3 Add the garlic, noodles and coleslaw mix (or greens) to the wok. Toss to combine. 4 Add the sauces and water and keep tossing. 5 Sprinkle over coriander leaves and serve. TIPS: If you are cooking for someone else and they are allergic to peanuts, use canola or olive

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oil instead. If they are allergic to seafood, leave out Oyster sauce. Make your own coleslaw mix by chopping up cabbage, capsicum, green or spring onions and grating carrot. The trick to winning a stir frying star is to have everything ready BEFORE you start cooking. Keep the wok or pan on high heat and cook the ingredients quickly. (The Big Feed vision is to help young people make mindful food choices so they can live well and realise their potential.)


it’s naturally better.

Roasted Capsicum & Sweet Potato Frittata Prep Time: 10 mins

Cooking Time: 1 hr 30 mins

Serving Size: 4-6 Ingredients: • • • •

3 medium red capsicum 850g sweet potato 3 sprigs rosemary Olive oil cooking spray

• 4 eggs • 1 cup Vitasoy Soy Milky Lite • 1/2 cup parmesan cheese, grated

Method: 1 Preheat oven to 200 C. Lightly grease a rectangular baking dish (26 x 16cm). 2 Place washed red capsicum pieces on a baking tray and bake for 20-30 minutes or until

skins are browning.

3 Peel and slice the sweet potato into 3mm thick pieces. Line another baking tray with baking

paper and place sweet potato on top of tray. Spray with olive oil spray and place rosemary sprigs on top of sweet potato. Bake for 30 minutes, or until sweet potato is soft.

4 Remove capsicum from the oven and allow to cool slightly. Removed browned skin from

capsicum pieces.

5 Remove sweet potato from the oven. 6 Layer sweet potato over the base of the baking dish. Top with a layer of red capsicum.

Repeat until all red capsicum and sweet potato used.

7 In a medium bowl, beat eggs, Vitasoy Soy Milky Lite, parmesan cheese, spring onion and

pepper until well combined.

8 Pour egg mixture over the layered vegetables, rotating dish to ensure egg mixture seeps between

the layers of vegetables.

10 Bake in pre-heated oven for 40-45 minutes or until frittata is golden brown on top and firm in the

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centre to touch.


Ancient Beetroot Pilaf With Goats Cheese Prep Time: 10 mins

Cooking Time: 45 mins

Serving Size: 4-6 Ingredients: • • • • • • •

1 1/2 cups RICE PLUS ancient grains 30g butter 1 tbsp oil 2 tsp fresh turmeric, peeled & grated 1 small onion, finely chopped 2 lemons zested & juiced 700mL chicken or vegetable stock, warm

• • • • • •

Salt & pepper to taste 1 x 400g can beetroot, diced or 2 large beetroot coked & diced 1/2 cup currants 100g pine nuts, toasted 50g goats cheese, crumbled Micro herbs to garnish

Method: 1 Stove Top: Melt the butter and oil together in a large deep frying pan over a medium heat. 2 Add the RICE PLUS, turmeric, onions and lemon zest to the pan and saute 2 minutes. 3 Pour in the warm stock, salt & pepper, bring to the boil, simmer stirring occasionally 15 minutes.

Stock may need to be added from time to time.

4 Stir through the diced beetroot, currants and lemon juice, cover and continue to cook for a

further 10 minutes.

5 Stir through the pine nuts and serve warm topped with crumbled goat’s cheese. 6 Garnish with micro herbs or chopped parsley. TIPS: This dish may also be served cold as a salad.

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HANDY HINT .01

HANDY HINT .02

Rice really is a SUPER FOOD!

Rice is extremely versatile!

Not only is RICE PLUS a great addition to a meal, it also contains a powerful blend of mixed rice, ancient wholegrains & seeds which are bursting with essential nutrients for health and well being. Superior health benefits when compared to brown rice include: • More Fibre • More protein • Less carbohydrates • Full of Ancient Grains & Wholegrains such as quinoa, millet & buckwheat (these were once worshipped by the Aztecs of South America and the energy source of the Armies of the Roman Empire. No wonder they are now called “Super, Super Foods”) • 100% natural with no artificial colours, flavours or preservatives. • 98% fat free • Excellent choice for those following a vegetarian or vegan diet.

Rice doesn’t need to be boring. Rice Plus is a versatile ingredient that adds a new dimension to any dish which is sure to be popular on your dinner table this year. With a subtle nutty flavour and added texture, just cook it as you would normal brown medium grain rice for by rapid boil, absorption method or even microwave for approximately 25 minutes. Use it all year round for any cooking occasion such as breakfast, in salads, stir fries, curries or even try a dessert. It is a perfect ingredient for a variety of International cuisines like Asian dumplings or Mediterranean paella & risotto, the possibilities are endless!


DRINKS – and –

SWEET THINGS collections


it’s naturally better.

Peach & Raspberry Eton Mess Prep Time: 10 mins

Cooking Time: 5 mins

Serving Size: 4 Ingredients: • • • • •

2 tbsp gluten free custard powder 2 cups Vitasoy Soy Milky Lite 1 tsp vanilla extract 3 tbsp caster sugar 3 large ripe fresh peaches, diced

• • • •

250g fresh raspberries 1/4 cup caster sugar 50g gluten free ready-made meringue shells, broken into bite-size pieces Pure icing sugar for dusting

Method: 1 In a small bowl, combine gluten free custard powder and 1/4 cup Vitasoy Soy Milky Lite. Mix

to form a smooth paste. Set aside.

2 In a medium non-stick saucepan, heat remaining Vitasoy Soy Milky Lite, vanilla extract and caster

sugar over medium high heat. When almost boiling, turn heat down to low and stir through the custard powder paste. Mix until well combined and custard has thickened.

3 Set aside to cool to room temperature and then place in the refrigerator to cool completely. Cooled

custard should be a thick pouring consistency.

4 When custard has cooled, pour into a large mixing bowl. Add diced peaches, raspberries

(reserve 6) and broken meringue pieces. Stir through until well combined.

5 Pour into parfait glasses (or other serving glasses). Dust with pure icing sugar and decorate with

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extra raspberries and serve immediately.


Healthy Chocolate Brownie Prep Time: 5 mins

Cooking Time: 25 mins

Serving Size: 16 squares Ingredients: • • • • •

200g spelt flour 100g dutch cocoa (available in the supermarket) 1 1/2 tbsp baking powder 1/4 tsp good quality sea salt 125mL coconut oil - you can also use sunflower

• • • • •

250mL pure maple syrup 100mL agave syrup 250mL rice milk (you can also use almond, or soy milk) 1 tbsp vanilla essence 100g 80% dark chocolate for garnish

Method: 1 Preheat the oven to 180°C. 2 Sift together the flour, cocoa, salt and the baking powder. In another bowl combine all of the

wet ingredients and then combine the two stirring until you achieve a smooth batter.

3 Line a 30cm x 20cm lamington try or similar and pour in the mixture. Scatter over the chopped

chocolate and bake for 20 - 25 minutes or until the top is dry to touch.

4 You can test the brownie by inserting a skewer, if it comes out clean then its ready. 5 Allow to cool then cut into squares.

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it’s naturally better.

Vanilla, Honey & Cinnamon Smoothie Prep Time: 2 mins

Cooking Time: 0 mins

Serving Size: 2 Ingredients: • 170g low fat gluten free vanilla yoghurt • 1-2 tsp honey • 1 tsp ground cinnamon

• 1 1/2 cups Vitasoy Soy Milky Lite • 1 tsp vanilla extract

Method: 1 Place all ingredients into a blender and mix until well combined. 2 Pour into chilled glasses and serve.

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HANDY HINT .01

HANDY HINT .02

Plant Protein

Eat Local

It’s unusual for plants and vegetables to contain all nine of the essential amino acids necessary for growth, development and repair, but soy does1. What’s more, it’s low in saturated fat and cholesterol, which can be prevalent in animal sources of protein. Two glasses of Vitasoy Soy Milky each day will give you more than a third of your recommended daily intake (RDI) of high quality protein (something that almond or rice milk cannot do) but with the bonus of antioxidants, vitamins and minerals.

Soybeans that are grown in Australia are GM free2. As more comprehensive research hasn’t been conducted into the potential health risks of consuming GM foods, the least processed, guaranteed GM free choice is soymilk made with whole Australian soybeans. All Vitasoy soymilk products are made in Australia with Australian grown whole soybeans.

References: 1 Michelfleder, A. J. 2009, Soy: a complete source of protein, Am Fam Physician, vol. 79(1), pp. 43-7. 2 State Government of Victoria 2013, Genetically modified (GM) foods, accessed from: http://www.betterhealth.vic.gov.au/bhcv2/bhcArticles.nsf/pages/Genetically_modified_foods?open


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The Good For You Food Book