EveryDay Healthy

Everyday Healthy Seasonal, Fresh & Tasty

AN INITIATIVE OF

ng Sprout is a hands-on, totally interactive healthy cooki nal school, run by Accredited Practising Dietitian and perso trainer Themis Chryssidis and celebrity cook Callum Hann.

We simply love food and love teaching everyone how easy it can be to enjoy fresh, flavoursome and healthy food! people Our classes are fun, relaxed, informative and cater for is to of all skill levels and dietary requirements. Our goal inspire people of all ages to cook and take control of their health. We firmly believe that the best way to learn is by giving it a go! Participants at our classes don’t just watch s. us cook but they also cook all of the demonstrated dishe g!

Participants learn by watching, trying and of course eatin We are super excited to be a part of the DAA’s Australia’s s Healthy Weight Week and can’t wait to show all Australian how easy it is to enjoy healthy food. We hope you like the at recipes and we would love to hear about you trying them home! Leave us a message at facebook.com/sproutcooking or @sproutcooking on Twitter.

Happy cooking!

Themis and Callum

Australia’s Healthy The Dietitians Association of Australia launched ty in Australia— Weight Week to help address overweight and obesi children.

which affects 63 per cent of adults and one in four

g habits to be The week is an ideal time to kick-start better eatin g a healthy weight healthier and feel happier. Achieving and maintainin ed conditions, is crucial for reducing your risk of lifestyle-relat rs. And being a such as type 2 diabetes, heart disease and some cance healthy weight helps you to feel your best and live

life to the full!

ic duo celebrity cook The Dietitians Association of Australia and dynam s Chryssidis from Callum Hann and Accredited Pratising Dietitian Themi and healthy main Sprout, have put together this collection of quick of healthy cooking meal recipes. The cookbook showcases the simplicity in the kitchen.

— and that everyone can cook tasty and healthy meals e a whole lot easier!

We hope you’ll agree that healthy eating just becam

alians to get the right Australia’s Healthy Weight Week encourages Austr included nutrition support when it comes to nutrition. So we’ve also ghout the cookbook.

tips from Accredited Practising Dietitians throu

k.com.au for more And we encourage you to visit www.healthyweightwee APD. We hope this tips and tools to eat better, feel better and see an n to become a cookbook gives you that little bit of extra inspiratio healthier you. Enjoy!

Liz Kellett AdvAPD President Dietitians Association of Australia

BEEF CHILLI TACOS

with Mushrooms & Corn

S E RVE S 4 (M AKES 8)

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Nutrition Tip —

The key to healthy home cooking is being prepared. Plan meals for the week, make a shopping list and you’re ready to go. This helps to avoid food wastage and purchasing unhealthy products.

— Themis Chr yssi dis Accredited Practising Dietitian

Try planning your meals around the seasons to prevent your grocery bill blowing out and to ensure your meals are full of flavour and nutrition.

Ingredients diced 1 Lebanese cucumber, ed out and diced 1 avocado, flesh scoop finely on an angle 3 spring onions, sliced Juice of a lime Salt, to taste 1 tablespoon canola oil ms, sliced thinly 4 Portobello mushroo ced off 2 cobs corn, kernels sli 8 wholemeal tortillas to serve Fresh coriander leaves,

Beef chilli

oil 1 1/2 tablespoon canola 500g lean beef mince d 2 long red chillis, slice 1 red onion, diced m, deseeded, diced 2 medium red capsicu finely sliced 4 cloves garlic, peeled, 3 teaspoons paprika tomatoes 2 x 400g can chopped

Met hod

m-high heat. a large pan over mediu in oil la no ca t ea H i. ill beef has First, make the beef ch rring too often. Once sti t ou th wi n ow br to ow it til onion becomes Add beef mince and all icum and garlic. Stir un ps ca , ion on i, ill ch e es or until browned, add th Cook for 10–15 minut es. ato m to d an ika pr translucent. Stir in pa colour. d slightly darkened in sauce has thickened an of salt in lime juice and a pinch s, ion on g rin sp o, ad oc Combine cucumber, av . ve ser to de a bowl. Set asi cook, . Add mushrooms and oil la no ca e th th wi at high he corn kernels, stir Heat a frying pan over en on both sides. Add ld go til un , ice tw or m heat. turning only once ute before removing fro in m er rth fu a r fo ok and co and s, top with mushroom lla rti to e th er ov i ill ch ef e immediately.

Spoon some of the be coriander leaves. Serv d an sa sal o ad oc av e, corn mixtur

The key t o healt hy home cooking is being prepared. P lan meals for t he week, make a shopping list and you’re ready t o go.

Ingredients 1 tablespoon canola oil 3 cloves garlic, finely sliced ½ long red chilli, finely sliced grass 2 tablespoons minced lemon ked, ½ bunch coriander, leaves pic ed slic stems finely ts, ⅓ cup roasted unsalted peanu ed pp cho ly gh rou ½ teaspoon tumeric powder or fillet, 400g beef sirloin, porterhouse cut into thin strips

1 green capsicum, sliced ½ brown onion, sliced thinly 2 cups green beans, halved 2 cups snow peas 1 ½ tablespoons fish sauce 1 tablespoon brown sugar milk ⅓ cup reduced-fat coconut e, to serve 3–4 cups steamed brown ric

Met hod

ss and coriander then garlic, chilli, lemongra oil d Ad t. hea h hig r ove nt and Heat a wok or large frying pan nuts and tumeric. Once fragra pea the of ¾ in r Sti g. vin ves for ser f turns brown, then add stems. Reserve coriander lea f and onion. Cook until bee bee add ) tes nu mi 2 (1– r ou starting to change col w peas. capsicum, green beans and sno ut milk. sauce, brown sugar and cocon fish the in stir n the d, un slightly.

Give the wok a good toss aro ked and the vegetables soften coo is f bee the til un g kin Continue coo h the coriander leaves with steamed rice, topped wit le tab the of le dd mi the in Serve the stir fry and remaining peanuts.

To p with coriander leaves and peanuts

Cambodian

BEEF STIR FRY S ERV E S 4

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Nutrition Tip —

Protein-rich foods, such as beef and lamb provide important nutrients necessary for good health, including iron, zinc, vitamin B12 and omega-3 fats.

Eating these foods also keeps you feeling fuller for longer.

— Ver onique Dr oulez Accred ited Practising Dietiti an

POACHED CHICKEN SALAD With Chinese cabbage, coriander & sesame

S E RVES 4

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Nutrition Tip —

An aromatic salad is the perfect meal-in-one.

You can adjust the portion size and therefore kilojoule intakes for different family members or plate up smaller amounts for kids. Serve creamy dressings on the side, for anyone watching their weight.

— Emma Stirli ng Accred ited Practi sing D iet

iti an

Ingredients 2cm piece ginger 1 bunch coriander, stems and roots reserleaves picked, ved 2 x 200g chicken brea sts 1L reduced-salt chick en stock Juice of a lemon 1 tablespoon salt red uced soy sauce 1½ tablespoons brow n sugar 1 teaspoon sesame oi l

2 cucumbers, julienn ed or grated 2 small carrots, julienn ed or grated ¼ Chinese cabbage, leaves sliced as thinlycore discarded, as possible Large handful snow pe as possible, on an angleas, sliced as thinly 1 bunch mint, leaves picked Handful bean sprout s ¼ cup roasted cashew s, roughly chopped

Met hod Trim ginger and plac e the off cuts in a large saucepan with the co roots. Grate the remain riander stems and ing ginger finely and reserve for the dressin the saucepan. Bring to g. Pour the stock into the boil then add chick en. Return to the boil, reduce heat down to then immediately a very gentle simmer (you just want the od boiling, the chicken d bubble). If the water can become a bit toug is h. Cook for 15–20 m is just cooked throug inutes or until chicken h. Remove from heat and allow chicken to for 5 minutes. Remov stand in the stock e chicken and shred th e meat. Reserve stock it also makes a delicio for another recipe, us light soup base.

To make the dressing, whisk together the gr ated ginger, lemon ju brown sugar and sesa ice, soy sauce, me oil in a small bowl .

Combine coriander lea ves, cucumber, carrot, Chinese cabbage, snow bean sprouts and cash peas, mint, ews in a large bowl. To ss through dressing. G the shredded chicken en tly mix through , divide between bowl s and serve.

An aromat ic salad is t he per fect meal-in-one

DUKKAH CRUSTED LAMB with Cous Cous Salad & Tahini Dressing

S E RVE S 4

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Nutrition Tip —

Add herbs and spices to your meal to maximise flavour without the salt. You could try stocking your pantry with dried herbs and spices and planting some fresh herbs in the garden or a pot.

— B ro oke Longfield Accred ited Practi si ng D

iet it ian

Ingredients 2/3 cup wholemeal cous cous 1 cup spinach leaves and sliced ¾ cup roasted capsicum, peeled 2 oranges, cut into segments 2 tablespoons dried currants Handful mint leaves, torn pped ¼ cup pistachios, roughly cho Juice of half a lemon 8 lamb cutlets 1 tablespoon canola oil ½ butternut pumpkin, diced

Tahini dressing 1/3 cup low-fat Greek yoghurt 2 teaspoons tahini 1 teaspoon honey Squeeze of lemon juice

Dukkah 2 tablespoons sesame seeds 2 tablespoons coriander seeds 1½ teaspoons fennel seeds 2 teaspoons ground cumin ¼ teaspoon salt

Met hod ts together and set aside for ser

Stir all tahini dressing ingredien

ving.

iander seeds and high heat. Add sesame seeds, cor Heat a frying pan over mediumcumin and salt, und tly golden and fragrant. Add gro fennel seeds and toast until ligh crush to form a or use a mortar and pestle and sor ces pro d foo all sm a o int tip then coarsely ground dukkah. ter. Allow to sit pour over one cup of boiling wa Place cous cous in a bowl and spinach leaves, in has been absorbed, then stir for 2–3 minutes or until water a little for serving), rants, most of the mint (keep capsicum, orange segments, cur pistachios and lemon juice. r medium-high canola oil in a non-stick pan ove at He . kah duk the h wit b lam to your Coat the brown on both sides and done den gol il unt ok Co b. lam the heat and add ring occasionally and add the pumpkin. Cook, stir liking. Remove lamb from pan n is tender and golden. for 3–4 minutes or until pumpki e serving platter. s. Spoon cous cous onto a larg cou s cou h oug thr n pki pum Stir mint leaves dressing. Top with remaining ini tah h wit zzle dri and b lam Top with and serve.

Add herbs and spices to your meal to maximise f lavour without the salt

Ingredients 2 tablespoons balsamic vinegar 2 tablespoons olive oil 4 Portobello mushrooms 1 zucchini, finely sliced 120g haloumi, thinly sliced 4 wholegrain bread rolls, halved, to serve Large handful rocket, per burger, to serve

Red onion jam 1 tablespoon olive oil 2 red onions, thinly sliced 1 tablespoon balsamic vinegar 1 tablespoon brown sugar

Method a heavy-based pan over To make the red onion jam, heat olive oil in 10 minutes or until onions medium heat and add onions. Fry, stirring for and gently cook for a further are soft. Add vinegar and sugar. Reduce heat are completely cooked. ten minutes or until onions have darkened and If the onions start to burn add a little water. shallow bowl. Add mushrooms Combine balsamic vinegar and olive oil in a ing several times. and allow to marinate for 10–15 minutes, turn mushrooms and cook Heat frying pan (or grill) over high heat. Add ing several times with for 4–5 minutes each side or until tender, bast ms from pan and set leftover vinegar and olive oil. Remove mushroo or until golden brown. aside. Add zucchini and cook for 1–2 minutes k for 1–2 minutes on Remove from pan before adding haloumi. Coo each side or until golden brown. nful of red onion jam, Toast bread rolls if desired. Top with a spoo e with a fresh green mushroom, zucchini, haloumi and rocket. Serv salad on the side.

Mushrooms are a great source of B gr oup vitamins

MUSHROOM BURGER

with haloumi & red onion jam S ERV E S 4

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Nutrition Tip —

Mushrooms are a great source of B group vitamins like niacin, riboflavin and pantothenic acid. Did you know mushrooms that are exposed to UV light are a wonderful source of vitamin D?

— Glenn Cardwe ll Accred ited Practising Dietiti an

Ingredients Prawn and mango salad

prawns 24 large peeled and deveined 1 tablespoon canola oil ed and diced 2 Lebanese cucumbers, deseed halved 2 punnets cherry tomatoes, diced 1 mango, flesh removed and 1 shallot, finely sliced ves, torn Small handful fresh mint lea ves, torn Small handful coriander lea

Nahm jim 1½ tablespoons fish sauce 1 tablespoon brown sugar Juice of two limes 1 garlic clove, finely grated and finely sliced 1 long green chilli, deseeded ts, stems and leaves, Small handful coriander roo roughly chopped

Met hod

until sugar dissolves. sugar and lime juice together wn bro ce, sau fish stir , jim To make the nahm coriander.

Stir through garlic, chilli and marinate the prawns. the prawns and stir to briefly to on jim m nah the of f hal Pour for serving.

Reserve remaining nahm jim iander in a large bowl. mango, shallot, mint and cor es, ato tom rry che s, ber um Combine cuc each side and cook for 30–60 seconds s, wn pra the d Ad t. hea h hig over Heat the oil in a frying pan t cooked through. jus and wn or until golden bro nahm jim over the top. h prawns. Spoon remaining wit top and tes pla g vin ser Divide salad between

Add more vegetables to your dishes by experimenting with different text ures.

PRAWN & MANGO SALAD

and green nahm jim

S ERV E S 4

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Nutrition Tip —

Add more vegetables to your dishes by experimenting with different textures. For example, try grating, slicing, dicing or mashing. Adding veggies helps to boost fibre, lower kilojoules, and adds colour, flavour and phytonutrients to your dish.

— Dr C lare C ollins Accred ited Practising Dietiti an

WHITE FISH WITH SALSA VERDE SALAD

With Quinoa, Broccolini, Asparagus & Pomegranate

S E RVE S 4

— Dr Joanna McMillan Accredited Practising Dietitian

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Nutrition Tip —

Salads are more than just lettuce!

Choose vegetables in a rainbow of colours to pump up the nutrients. Try adding some whole grains or legumes for extra fibre and protein, or nuts for crunch and healthy fats.

Ingredients 1 cup quinoa 1 tablespoon olive oil 1 tablespoon canola oil 4 x 150g white fish fill snapper or barramundi,ets such as skin on 1 bunch broccolini, cut into 3–4cm pieces 2 bunches asparagus, cu t into 3–4cm lengths Small handful dill, roug hly chopped Juice of half a lemon Seeds of half a pomegra nate

Salsa verde 5 cornichons (gherkins ) 1 tablespoon capers ½ bunch parsley Juice of half a lemon 1 tablespoon olive oil

Met hod Place quinoa in a small saucepan, cover with ab out 2 cups of hot water Reduce heat to a simme and bring to the boil. r and cook for 13–15 mi nutes or until tender. Dr place in a large bowl. ain quinoa well and Next, make the salsa ve rde. Combine all ingred ients in a small food pr smooth. For a chunky sal ocessor and blend until sa verde, chop everything finely with a knife and stir together.

Heat a heavy-based pan over medium-high heat.

Add the canola oil then the pan, skin side down place fillets into . Hold fillets down with an egg slide or your fingers 20 seconds of cooking for the first to ensure even, crisp sk in. Cook for 3–4 minu turn heat down to mediu tes , tu rn over and m. Cook for a further 3– 4 minutes or until just Remove fish from pan an co oked through. d set aside.

Add broccolini and asp aragus to the same pan and cook until just tende Stir into quinoa with mo r but still bright green. st of the dill (keep a little for serving) and the jui Divide quinoa salad be ce of half a lemon. tween serving plates. To p with fish, reserved dil and salsa verde. l, pomegranate seeds

Salads are more t han just lettuce!

The key to healthy home cooking is being prepared. P lan meals for the week, make a shopping list and you’re ready to go.

Australia’s Healthy Weight Week 201 5 is an initiative of the Dietitians Association of Aus tralia

Proudly Supported by

An Accredited Practising Dietitia n (APD) is your diet coach – they can tailor an eating plan to your individual lifestyle and supp ort and motivate you to make chan ges for life. Call, toll free, 1800 812 942 or visit ‘Find an APD’ at www.daa .asn.au to contact your local APD . ©2015 Dietitians Association of Australia ABN 34 008 521 480. This cookbook is copyrig One copy of this cookbook may ht. be downloaded for free for pers onal use from www.hea lthyweightweek.com.au. Enquirie

the website office@daa.asn.au

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