APD & Yen Recipe Book

20 HEALTHY, DELICIOUS RecipeS Brought to you by Accredited Practising Dietitians.

THAI-STYLE FISH Recipe by Rosemary Stanton APD Serves 4

1 tsp sesame oil 4 spring onions, sliced 1 garlic clove, crushed 1 teaspoon chopped chilli 1 tablespoon chopped mint 3 lemongrass stems, white part only, thinly sliced 4 makrut (kaffir lime) leaves, thinly sliced 4 fish steaks or fillets 2 tbsp lime juice 1 tsp grated palm sugar or soft brown sugar 2 tsp fish sauce 2 ripe tomatoes, cut into eights 2 large handfuls coriander leaves

Heat the oil in a wok or heavy-based frying pan and cook the onions, garlic, chilli, mint, lemongrass and lime leaves over low heat for two to three minutes.

Add the fish and cook for five to seven minutes, turning once.

Remove the fish and set aside, covered, to keep warm.

Add the lime juice, palm sugar, fish sauce and tomatoes to the wok or pan and cook for three to four minutes, until the tomatoes are heated through but are not mushy. Spoon over the fish and sprinkle with coriander.

TIPS Any white-fleshed fish is suitable for this quick and easy recipe. The cooking time of the fish will depend on the thickness of the fillet, so watch carefully so you don’t overcook it. Serve with steamed rice and steamed snake beans.

APPLE & SULTANA BIRCHER MUESLI Recipe by Anna Muir APD Serves 4

2 cups rolled oats 1½ cups unsweetened apple juice 2 cups vanilla yoghurt 1 cup sultanas ¼ tsp nutmeg ½ tsp ground cinnamon 2 apples, peeled and grated pepitas, to sprinkle on top Place the oats, sultanas, yoghurt, apple juice, nutmeg and cinnamon in a large bowl and mix well. Leave to sit in the fridge overnight, or at least six hours.

Once the bircher has soaked overnight, stir through peeled apple. Serve topped with a small handful of pepitas. The bircher will keep for a few days.

PESTO & ZUCCHINI SPAGHETTI Recipe by Bobbie Crothers APD Serves 2

200g spaghetti 2 large zucchinis, thinly sliced lengthways 1 punnet cherry tomatoes, halved ½ cup of pitted olives, sliced 2 cloves of garlic, crushed 1 small jar of pesto (store-bought or make your own) Cook spaghetti according to packet instructions. While spaghetti is cooking, stir-fry tomatoes, olives and garlic for about one to two minutes. Add zucchini to the tomato mixture and lightly toss through until the zucchini becomes soft. Add the cooked spaghetti and pesto to the tomato and zucchini mixture and stir through.

TIP you can add your choice of protein, like grilled chicken strips or kidney beans etc. to the dish.

SWEET POTATO PANCAKES

After cooking a few pancakes you will need to add the other

Recipe by Nina Mills

half of your oil to cook the rest of the pancakes. Serve hot

Makes 8-10 pancakes

with a dollop of yoghurt.

250g sweet potato (one small sweet potato), peeled 200g zucchini (one large zucchini) salt and pepper 1 tablespoon cooking oil Greek-style yoghurt, to serve Coarsely grate the sweet potato and zucchini into a bowl and then mix well. Remove excess moisture from the mixture by squeezing it with your hands. Season with salt and pepper.

Pour half oil into a medium-size fry pan and heat, swirling the pan to coat the bottom. Add spoonfuls of the mixture to the fry pan and then flatten each one carefully with a spoon or spatula. Cook until golden brown before very carefully flipping over and cooking the other side – this part is critical as there is nothing really binding the mixture together.

SUPERFOOD SALAD

QUINOA SUSHI

Recipe by Louisa Matwiejczyk AdvAPD

Recipe by Courtney Bates APD

Serves 1

Serves 4

1 cup chopped carrot

3 nori sheets

1 cup chopped parsley

1 cup cooked quinoa

½ cup reduced-fat cottage cheese

1 cucumber, sliced julienne

cup sunflower kernels

1 carrot, sliced julienne 1 avocado, cubed

Mix together all ingredients and enjoy – the beauty of this

reduced-salt soy sauce, to dip

salad is that it doesn’t need a dressing.

Cook quinoa according to packet instructions. Spread 3 tbsp of quinoa on each nori sheet at one end. Top with cucumber, carrot and avocado. Roll starting from the end with all the fillings. Slice into five bite-size sushi pieces.

RAW FROZEN CHOCOLATE CHEESECAKE Recipe by Cassandra Ofner APD

BASE 1 cup mixed nuts (macadamias, pistachios, hazelnuts) 6 dates 1 egg white ½ tsp honey

FILLING 1 cup cashews ½ cup natural yoghurt ¼ cup cacao powder ¼ cup frozen berries (optional)

Blend base ingredients together. Press into pan. Blend cashews, yoghurt and cacao together. Mix through berries. Pour filling over base. Press extra berries into the top. Place in freezer for 1 hour.

Prior to serving, let it sit out for 15 minutes to soften.

MINTY GREEN QUINOA & BROWN RICE SALAD

Cook brown rice and quinoa according to packet instructions and set aside to cool. Heat a small pan on medium heat and

Recipe by Chloe Phillips APD

lightly dry-toast the almonds. Remove from pan and set aside.

Serves 4

Spray pan with olive oil and lightly fry zucchini. Set aside to cool.

Once cool, combine rice, quinoa, green vegetables, feta and

250g cooked quinoa and brown rice*

mint leaves (reserving a small amount of feta). Mix dressing then

1 cup green peas (or snowpeas, green beans – any greens)

stir through salad. Serve with the toasted almonds and an extra

1 medium zucchini, halved lengthwise and sliced

sprinkle of mint and feta on top.

1 avocado, diced 100g reduced-fat Danish feta, crumbled

TIPS

¼ cup chopped fresh mint leaves

You can mix and match any of the vegetables in this dish –

¼ cup shaved almonds

just use whatever you have in the fridge. Although not as

spray olive oil

cost effective as cooking from scratch, the microwaveable rice and quinoa packs available at most supermarkets are

DRESSING 50ml extra virgin olive oil 1 tsp Dijon mustard 1 lemon, juice and rind sea salt and cracked black pepper, to taste

useful for busy people.

FIG & HONEY CUSTARD TARTLETS

Pre-heat oven to 180°C fan forced. Using a food processor,

Recipe by Erin Murnane APD

combine rice flour, almond meal, egg, honey and oil. Blitz until the

Serves 4

mixture comes to a ball. Divide pastry into four portions, rolling out

each to 1cm-thickness. Transfer pastry into tart tins pressing into edges and trimming excess pastry hanging over the edges. Bake

SHORT CRUST PASTRY

in pre-heated oven for ten minutes.

½ cup rice flour 1 cup almond meal

To make custard combine eggs, milk, vanilla and honey in a

1 free-range egg

mixing bowl and whisk until well combined. Remove tart shells

2 tbsp olive oil (any oil will work)

from oven. Evenly divide custard mixture into shells and gently

1 tbsp honey

float fig slices on top of custard filling.

FILLING

Place tarts back into the oven to bake for a further 30-40 minutes

2 free-range eggs

or until custard has set. Allow to cool slightly, drizzle with honey

½ cup milk or cream

and serve with natural or Greek yoghurt.

1 tbsp vanilla essence 2 tbsp honey 2 fresh figs, sliced

DRIED CRANBERRY & MIXED NUT MUESLI BARS

Preheat oven to 180°C. Line a 20cm square baking tin with baking paper.

Recipe by Megan Cameron-Lee, APD Makes 10 bars

Melt margarine, honey and vanilla essence in the microwave or in a small saucepan on a low heat. Combine all ingredients in a large bowl. Press into baking tray and bake for 20 minutes or until

1½ cups rolled oats ¾ cup nuts (almonds, walnuts, hazelnuts), roughly chopped cup dried cranberries cup seeds (linseed, pepitas, sunflower seeds) cup desiccated coconut cup wholemeal flour 1 egg, beaten 4 tbsp reduced-fat milk 2 tbsp margarine 2 tbsp honey 1 tsp vanilla essence 2 tsp cinnamon

golden. Allow to cool completely before slicing into bars.

CHICKEN PESTO PASTA

MEATBALLS WITH ‘SPAGHETTI’

Recipe by Jenna Obeid APD

Recipe by Emily Scott

Serves 3

Serves 4

BASIL PESTO

MEATBALLS

1½ – 2 cups (1 large bunch) fresh basil leaves

500g lean beef mince

5 tbsp olive oil

1 tsp crushed garlic

cup toasted pine nuts 2 garlic cloves, peeled and chopped

1 small onion, grated 1 apple, peeled and grated 1 small carrot, grated

PASTA 2 cups penne pasta

125g ricotta cheese, drained cup fresh breadcrumbs

3 chicken breasts, sliced into pieces

¼ cup freshly grated Parmesan cheese

canola/olive oil spray

½ cup freshly chopped parsley

1

1 egg

cups frozen peas

60g smooth reduced fat feta cheese

1 pinch of nutmeg 1 pinch of paprika

To make basil pesto, place all pesto ingredients into a food

4 cups Napolitana fresh tomato sauce

processor and blend until a smooth paste is formed.

SPAGHETTI Place pasta in pot with water and cook until al dente. While

1 leek, cut into thin strips

pasta is cooking, spray a pan with canola/olive oil. Grill chicken

6 zucchinis, sliced into spaghetti using a mandolin or spiraliser

breast pieces until cooked through. Remove from heat. Place

1 tsp olive oil

frozen peas in a bowl and microwave for two minutes.

black pepper squeeze of lemon

Once pasta is cooked, strain water and then place pasta back into the pot (turn heat off). Mix basil pesto, then chicken pieces

Preheat the oven to 180°C. Combine mince, garlic, onion,

and peas through the pasta. Split mixture between three bowls.

apple and carrot in a bowl, and mix until all ingredients are

Crumble feta on top and enjoy with a salad.

combined. Add ricotta, breadcrumbs, Parmesan, parsley, (Recipe by by continued on next spread).

egg and spices to the bowl and mix until well combined.

QUICK & COLOURFUL TUNA, QUINOA & BROWN RICE SALAD

Shape into meatballs and place into an ovenproof dish.

Recipe by Chloe Phillips APD

(Meatballs with ‘Spaghetti’ Cont.)

Serves 4 Pour tomato sauce over meatballs and cover and bake for ten minutes. Remove lid and bake for a further 15 minutes or until meatballs are cooked through.

250g cooked brown rice and quinoa 180g tuna in olive oil

Meanwhile cook the leek in a pan over medium heat with olive

1 avocado

oil. Add the zucchini and toss through for a few seconds until

1 large tomato

warm. Season spaghetti with a little lemon and black pepper,

200g canned beetroot

divide between serving plates and top with the meatballs.

100g reduced-fat Danish feta cheese (optional)

Serve sprinkled with fresh chopped parsley and a little grated

Cook brown rice and quinoa according to packet instructions

Parmesan.

and set aside to cool. Roughly dice avocado, tomato and beetroot. Combine all ingredients, leaving 20g of the feta cheese.

Crumble the remaining feta lightly over the top to serve.

TIPS You can mix and match any of the vegetables in this dish with whatever you have in the fridge. Although not as cost effective as cooking from scratch, the microwave rice and quinoa packs are useful for busy people. No dressing is needed as the oil or flavouring from the tuna is enough.

VIETNAMESE CHICKEN

Combine carrot, eschallots and garlic with rice vinegar, caster

Recipe by Sara Grafenauer APD

sugar and juice of 1 lime, allow to stand for at least 20 minutes.

Serves 2

Poach chicken breast in water with slices of ginger and the offcut root section of the coriander. Shred chicken when cooked.

Serve rice, adding chicken, then carrot/eschallot mix with some

2 chicken breasts, poached slowly and shredded

of the liquid, then cucumber, coriander and cashews. Season to

2 carrots, julienned

taste with fish sauce and more fresh lime juice, and add a fresh

1 handful red cabbage, finely sliced

garden salad.

1 handful mixed lettuce 3 eschallots finely sliced piece of ginger 1 small garlic clove, finely sliced 3 fresh limes, juiced 1 tbsp caster sugar 100ml rice vinegar 2 Lebanese cucumbers, quartered lengthways and chopped 100g roasted unsalted cashews, roughly crushed fish sauce to taste 1 bunch coriander – tops for salad; use the root to flavour poaching water serve with steamed long-grain rice

GREEN PAPAYA SALAD

Toast the peanuts in a dry frying pan over medium heat until

Recipe by Rosemary Stanton APD

golden brown. Remove from the pan and set aside. When cool,

Serves 4

roughly chop the peanuts.

Combine the papaya, onion, carrot, snow peas, capsicum and

2 tbsp unsalted peanuts

herbs in a serving bowl. Gently toss together.

1 small green papaya, peeled and grated 1 small red onion, thinly sliced

Combine all the ingredients for the dressing and pour over the

1 carrot, grated

salad. Toss well and serve topped with the toasted peanuts.

100g snow peas, trimmed 1 red capsicum, thinly sliced 1 handful mint 1 handful coriander sprigs 1 handful purple Thai basil (or use green basil) DRESSING 1 tsp grated palm sugar or soft brown sugar finely grated zest and juice of 2 limes 1 tsp fish sauce* 1 tsp chopped chilli *Omit the fish sauce if vegetarian

BLUEBERRY & COCONUT MOUSSE WITH TOASTED ALMONDS & CHIA SEEDS Recipe by Gloria Cabrera APD Serves 2 as a snack or dessert, or 1 as a breakfast.

1 cup silken tofu 2 tbsp vanilla pea protein (or any protein powder you prefer, you can also use almond meal and add a bit more sweetener) ½ cup frozen blueberries 1 tbsp chia seeds 1 tbsp desiccated coconut 1 tsp vanilla extract 1 tsp Natvia stevia (or any sweetener you prefer) TOPPING 5-6 almonds cut in half and toasted extra chia seeds coconut fresh blueberries Add all ingredients except the toppings into a blender and blend until smooth. Pour into one or two serving glasses and sprinkle on toppings.

THAI BEEF SALAD

To make the sticky cashews heat a small fry pan over medium

Recipe by Erin Murnane APD

heat, drizzle a small amount of olive oil and toss through the

Serves 2

cashews (careful not to burn them), add honey and sesame seeds. Stir until the sesame seeds are coating the cashews.

Remove cashews from pan and set aside to cool.

300g fillet steak (porterhouse, eye fillet or scotch fillet) ½ cup cashews

Place steak onto a sheet of grease proof paper, generously

2 tbsp sesame seeds

season each side with salt and pepper and drizzle with olive oil.

1 tbsp honey

Wipe pan clean and place back onto the heat; once hot add

2 limes, juiced

steak, cook on each side for three minutes. Remove from pan

1 long red chilli, sliced

and allow to rest for five to ten minutes.

2 tbsp fish sauce 1 tsp brown sugar

To make the dipping sauce combine lime juice, fish sauce, chilli

1 cucumber, cut into fine ribbons

and sugar; alter according to taste. In a mixing bowl combine

1 carrot, cut into fine ribbons

lettuce leaves, herbs, cucumber, carrot, bean spouts and rice

1 cup mixed lettuce leaves

noodles, stir and coat with half the dipping sauce.

1 cup bean sprouts, rinsed ½ bunch fresh herbs (coriander, basil or mint)

Divide salad onto two plates, top with thin slices of rested meat,

1 cup rice noodles, cooked

fresh chilli, sticky cashews and extra dipping sauce.

olive oil salt and pepper

BIRCHER MUESLI Recipe by Sanchia Parker APD Serves 10

5 cups rolled oats ½ cup LSA (or chia seeds) ½ cup bran 1 tbsp pitted dates, roughly chopped ½ cups sultanas 3½ cups skim milk 300g low-fat, natural yoghurt 1 tbsp honey 2 apples, grated ¼ cup walnuts, roughly chopped ¼ cup almonds, roughly chopped Combine oats, LSA (or chia seeds), bran, dates, sultanas, milk, yoghurt and honey in a large bowl. Mix well and cover. Refrigerate overnight, or at least four hours. Remove from fridge 30 minutes before serving. Stir in apple. Spoon into bowls. Serve topped with chopped nuts.

PORK AND ASIAN GREENS STIR-FRY Recipe by Catherine Saxelby APD Serves 4-6

1 tbsp rice bran oil 500g pork fillet or skinless chicken breast, sliced 1 onion, sliced 1 garlic clove, crushed 1 tsp grated fresh ginger 2 bunches baby bok choy, quartered 1 bunch broccolini 100g snow peas, trimmed Âź cup sweet chilli sauce Âź cup lime or lemon juice 2 tbsp salt-reduced soy sauce coriander leaves and steamed rice or noodles to serve

Heat oil in a wok or large frying pan on high. Stir-fry the pork in two batches for two to three minutes. Remove to a plate.

Add the onion, garlic and ginger to the wok and stir-fry for one to two minutes until just tender. Return the pork to the wok with the baby bok choy, broccolini, peas, sweet chilli sauce, citrus juice and soy sauce. Stir-fry for two to three minutes until greens are just beginning to wilt. Sprinkle with coriander and serve immediately with steamed rice or noodles.

TIPS The secret to stir-frying is the heat. You need a really high heat to cook the ingredients quickly and prevent them stewing in their own juices. That way your stir-fries will always be fresh and crisp, not limp and soggy.

ROASTED CAULIFLOWER SALAD

Preheat oven to 190oC. Drain chickpeas from tin and pat with a

Recipe by Stephanie Savio APD, adapted from Colour of Maroc

paper towel to dry the excess liquid. Place the chickpeas and

by Rob and Sophia Palmer

cauliflower florets in a large bowl, add the olive oil and toss well

Serves 3 as a main, or 6 as a side

to combine. Transfer the cauliflower and chickpea mixture to a baking tray and spread out into a single layer. Bake in the oven for about 20 minutes or until golden and the cauliflower is tender.

700g cauliflower (approx. one large head), chopped into small

The chickpeas should become crisp and slightly crunchy.

florets 400g tin chickpeas, drained

To make the dressing, place saffron in a small bowl and add

2 tbsp olive oil

boiling water. Steep for five minutes. Whisk in oil and vinegar until

½ red onion, finely sliced

well combined, then stir in currants and set aside. Stir well before

½ bunch flat leaf parsley

serving.

½ cup roasted, unsalted almonds, roughly chopped 150g Danish feta, broken into chunks

Once cauliflower is golden and tender, remove from the oven

arils from ½ a pomegranate, optional

and place warm cauliflower and chickpea mixture in your serving bowl. Add the red onion, parsley and almonds, pour

DRESSING

over the dressing and toss to combine. Sprinkle with feta and

½ tsp saffron threads

pomegranate (if using) and serve.

1 tbsp boiling water 3 tbsp extra virgin olive oil 2 tbsp red wine vinegar 2 tbsp currants