Healthy and Nutritious Recipes

Click on the links below to download these free, nutritious recipes suitable for the whole family!


Lamb and Green Bean Salad Recipe

This salad is a meal in itself, providing protein, carbohydrates and plenty of nutrient-packed vegetables. Try to buy lean cuts of lamb and remove excess fat before cooking rather than after. You could also add texture and interest to your lamb by sprinkling with 2 teaspoons of cumin seeds before cooking.


Raspberry Muffins Recipe

How you snack and what you snack on have a significant effect on your weight, energy levels and overall health. It is important to keep in mind that snacking isn't 'bad'. In actual fact, it is quite normal to want to snack. What matters is when and what you snack on and why. The good news is that with a bit of thought and planning, we can have tasty snacks and still be healthy.
Muffins are traditionally a sweet treat sitting somewhere, ingredient wise, between a cake and a scone. These raspberry muffins fit the bill perfectly as a healthy, satisfying snack.


Blueberry Cake Recipe

Blueberries are succulent and nutritious powerhouses, one of nature's finest fruits. They are jam-packed with antioxidants which help neutralise "free radicals", the harmful by-products of metabolism that can lead to cancer and other ageing related diseases. This deliciously moist cake is made without butter (but with calcium-containing low-fat milk and yoghurt) which makes it the perfect treat for you to savour and enjoy.

When choosing your blueberries, the best blueberries are plump and firm and if the berries move freely when you shake the container, they're in good condition.


Rice Paper Rolls Recipe

Whether you are entertaining a group or simply satisfying your own taste buds, these rice paper rolls are a refreshing addition to any summer menu. The fresh flavours of prawns, cucumber, mint and coriander make a deliciously tempting treat for the taste buds and help with weight loss endeavours.


Middle Eastern Hamburger Recipe

A simple burger gets a nutritional makeover, courtesy of a grainy bun, lean meat and loads of vegetables! Believe it or not, burgers and chips can be a part of a healthy menu. The secret is in the choice of mince, extra-lean or five-star mince is essential. Add to that plenty of fresh salad ingredients and a wholegrain bun and you have the lot, taste and nutrition! Preparing your chips as shown greatly reduces the fat content. You could also try using a spray oil to lightly coat the chips on the tray to reduce the fat content even further.


Healthy Pizza Recipe

Pizza can certainly be a nutritious option if you make it at home using the right ingredients. Team your pizza with a side salad to balance your meal and help reduce the number of slices you need to feel full. The wholemeal pita bread featured in this recipe makes for a quick, easy and versatile base. Now there is no need to dial a pizza on a Friday night!


Pork Stir Fry Recipe

You can substitute the vegetables listed for those you have in the fridge. In doing so, this quick, easy dish becomes a handy stand-by for those nights when you are tired and feel like take-away.
Try to choose mainly unsaturated vegetable oils such as sunflower, canola, corn, soy, olive and flaxseed rather than animal fats, palm or coconut oil. Be especially careful of oils labelled simply as 'vegetable oil' as they are commonly made of palm oil which is a saturated fat.


Atlantic Salmon and Avocado Salsa Recipe

Strawberries are as versatile as they are mouth-watering. This dish features strawberries as a refreshing accompaniment to a delicious savoury dish. Although salmon is featured, the strawberry and avocado salsa would also serve as a delicious side to grilled chicken, or as a fresh twist to the traditional bruschetta.


Marinated Beef Kebabs Recipe

These beef kebabs are yet another example of how marinades can make the meal. The fresh herbs, capers and lemon juice lend their delicious flavour to the beef. Also, the acid in the lemon juice helps to tenderise the meat and keep it moist, without the need for added fat or oil.


BBQ Pork Steaks Recipe

These pork BBQ steaks are a delicious alternative to the old 'steak' on the BBQ. Marinating the pork adds flavour and "moistness" without the need for the pork rind. To include a carbohydrate with this meal, wrap potatoes in aluminium foil and cook in their jackets on the hotplate or grill. Once cooked, top with a dollop of low-fat natural yoghurt and finish with a sprinkle of chopped chives. Other vegetables such as capsicum and zucchini are also perfect to prepare on the BBQ. Simply slice thinly, spray with a little olive oil and place on your BBQ to cook. Alternatively you may like a crisp garden salad with balsamic vinegar dressing.


Prawn & Scallop Stir Fry Recipe

This mouth-watering Asian inspired dish can be prepared (and devoured) in minutes. The beauty of stir-fries is that you can literally 'empty the refrigerator' into your stir-fry by using any vegetables you have on hand. The more colour the better. Stir-fries also make for a perfect stand-by meal and are a healthy alternative to takeaways. For an equally healthy option, you could also use hokkien, rice or udon noodles as an alternative to rice.


Pork Fillet with Green Peppercorns & Cannellini Recipe

Lean pork is lower in fat than you may think and when teamed with cannellini beans makes for a high fibre, low GI meal that will keep you feeling satisfied. I would encourage the inclusion of a side of steamed vegetables to boost the nutrient value of this dish even more and to help you reach your recommended five serves of vegetables each day. Choosing a salt-reduced stock is particularly important for people with high blood pressure, and there are plenty of flavoursome options available at your local supermarket.