20 Tasty & Nutritious RecipesBrought to you by Accredited Practising Dietitians

cup oil of your choosing

(a light coloured oil works best)

cup maple syrup

1 tsp vanilla essence

2 cups oats

¼ cup lupin flakes (optional)

¼ cup shredded coconut

2 tbsp chia seeds

1 tsp cinnamon

cup pepita seeds

cup sunflower seeds

cup each of chopped

macadamia, almond, cashew,

walnut and pecan nuts

2 small capsicums, diced

1 cup corn kernels

1 brown onion, diced

5 tbsp chopped continental

parsley

2 tbsp Cajun spice mix

5 large eggs

½ cup skim milk

200g wholemeal flour

tsp baking powder

1 tbsp olive oil

SALSA

3 tomatoes, finely diced

1 onion, finely diced

2 tbsp continental parsley

5 tbsp lemon juice

Crunchy GranolaRecipe by Talia Cecchele APD

Serves 8-10

Corn FrittersRecipe by Anna Debenham APD

Makes 8 fritters

Preheat oven to 200°C. Heat oil, maple syrup and vanilla in

a saucepan over low heat and stir until combined.

Place dry ingredients in a large bowl and pour over wet

mixture. Stir until combined, then spread mixture evenly

across two baking trays lined with baking paper.

Bake for 30–40 minutes or until golden brown. Allow to

cool, then break into small clusters. Serve sprinkled over

yoghurt, with milk and fruit, or on top of a chia pudding to

make chia parfait.

In a large mixing bowl, lightly beat the eggs. Stir in milk,

then whisk in the flour and baking powder. Add capsicum,

onion, parsley, corn kernels and Cajun spice mix, then stir

until just combined.

Make the salsa by combining tomato, onion, parsley and

lemon juice in a bowl. Set aside.

Lightly oil a large non-stick frying pan and place on

a medium high heat. Drop large spoonfuls of fritter mix

onto the pan and cook 2-3 minutes per side, turning once.

Place on paper towel to drain. Repeat until all the fritters

are cooked. Serve fritters warm, topped with a spoonful of

tomato salsa.

¼ cup rice vinegar

1 tbsp caster sugar

½ tsp salt

2 garlic cloves, crushed

½ fresh chili, finely chopped

1 tsp sesame oil

zest and juice of 1 lime

2 tbsp olive oil

2 eggplants, diced into

2cm cubes

180g soba noodles

2 medium peaches, sliced

½ punnet cherry tomatoes

1 small green capsicum,

sliced

½ continental cucumber,

sliced

½ red onion, finely sliced

½ bunch coriander, roughly

chopped

Rainbow Noodle BowlRecipe by Stephanie Savio APD

Serves 4

For the dressing, heat the rice vinegar, sugar and salt in a

small saucepan until just dissolved. Remove from the heat

and add the garlic and chili. Once cool, add the sesame oil.

In a large frying pan, heat half of the olive oil and fry

the eggplant in two batches, until soft and golden. Use the

remaining oil for the second batch. Remove from the pan;

add a pinch of salt to taste and set aside.

Cook the noodles in boiling water for 3-4 minutes and

drain away any excess water.

In a large bowl, combine noodles, eggplant, peaches,

tomatoes, capsicum, cucumber, onion and toss with the

dressing. Sprinkle coriander over the top.

1 tbsp extra-virgin olive oil

1 onion, sliced

1 garlic clove, crushed

½ tsp fresh ginger, grated

2 tbsp red curry paste

1 carrot, diced

75g pumpkin, diced

½ head of broccoli, diced

½ head of cauliflower, diced

400g can coconut-flavoured

evaporated milk

75g green beans, ends trimmed

and sliced in half

400g can chickpeas, drained

and rinsed

Greek yoghurt and cooked

brown rice, to serve

Chickpea CurryRecipe by Kasey Bateup APD

Serves 4

Tuna FrittataRecipe by Melanie McGrice AdvAPD

Serves 5-6

Heat oil in a large saucepan or frying pan. Add onion, garlic

and ginger. Cook, stirring, over medium heat until the

onion has softened. Add curry paste and cook until spices

are toasted, about 2 minutes.

Add carrot, pumpkin, broccoli, cauliflower and evapo-

rated milk. Turn heat down to low and simmer, covered, for

20 minutes.

Add green beans and chickpeas and cook for a further

5 minutes uncovered, or until vegetables are tender. Serve

with brown rice and a dollop of yoghurt.

6 eggs, lightly beaten

3 spring onions, finely sliced

2 x 195g tins of tuna, drained and flaked

1 tbsp oregano, fresh or dried

1 tbsp thyme, fresh or dried

1 cup sliced mushrooms

1 zucchini, grated

1 cup spinach

8 cherry tomatoes, halved

½ cup grated cheese

Pre-heat the oven to 175°C. Place the eggs in a large

bowl and whisk until combined.

Add all the ingredients to the eggs, reserving half

the cherry tomatoes. Pour the egg mixture into a lined

baking tin and arrange the remaining cherry tomato

halves on top.

Bake for 20-25 minutes, or until set and light gold-

en on top. Slice and serve warm.

TURMERIC CAULIFLOWER

‘RICE’

1½ cups cauliflower florets

½ tsp turmeric

¼ white onion, finely diced

1 tbsp olive oil

salt and pepper

WOMBOK SALAD

4 cherry tomatoes, halved

½ cup shredded wombok

1 tbsp balsamic vinegar

(optional)

Stuffed Mushrooms With Tumeric Cauliflower ‘Rice’ and Wombok SaladRecipe by Student Dietitian Aimee Boidin

Serves 1

In a food processor, blitz the cauliflower until it resembles rice.

Heat a large frying pan with the olive oil over medium heat. Add

diced onion and cook, stirring, for one minute. Add the cauliflower rice

and cook, stirring occasionally, for five minutes or until cauliflower is

lightly browned. Turn off the heat and set aside.

Microwave the frozen peas for two minutes on high, or until cooked.

Place the mushrooms on a plate and place half the peas inside the cap

of each mushroom, then microwave on high for a further 1-2 minutes

or until the mushroom is warmed (do not overheat). Sprinkle half the

Jamon and Grana Padano on top of each mushroom.

Serve the mushrooms with the cauliflower rice. Add the wombok

and cherry tomatoes on the side and drizzle with balsamic if desired.

STUFFED MUSHROOMS

2 large portobello mushrooms,

stalks removed

100g frozen green peas

1 tbsp Grana Padano cheese,

grated

2 slices fresh Jamon Serrano

(Spanish ham), diced

1 small red apple

10 craisins

5 walnut halves

2 chopped macadamia nuts

100g reduced-fat Greek

yoghurt

sprinkle of oats, sunflower

seeds and cinnamon

300g sweet potato, peeled and

cut into cubes

300g pumpkin, peeled and cut

into cubes

1 tsp extra virgin olive oil

1 medium red onion, sliced

1 tsp smoked paprika

200g baby spinach

100g low fat cottage cheese

6 eggs

¼ cup milk

40g Danish feta

salt and pepper

tomato relish, to serve

Breakfast BowlRecipe by Whitney Atkinson APD

Serves 1

Sweet Potato, Pumpkin & Caramelised Onion Frittata

Recipe by Emma Stubbs APD

Serves 4-6Chop the apple into small cubes and place half into

the bottom of a small bowl. Add the Greek yoghurt.

Sprinkle over the oats, craisins, walnuts, macadamias and

remaining apple. Top with sunflower seeds and cinnamon

to taste.

Note: Low in salt, no added sugar and full of quality

fibre (~ 5.1g per serve), protein (~12.8g per serve),

probiotics for your digestive system and healthy fats to

keep you going until lunch.

Preheat oven to 180°C. Line a baking tray with baking

paper. Place potato and pumpkin on tray, then roast for

approx. 25 minutes or until tender.

Heat oil in non-stick pan over medium heat and add

onion. Cook for 5-10 minutes, stirring occasionally, until

onion is slightly caramelised. Add paprika and spinach and

cook until spinach is just wilted. Remove from heat.

Whisk eggs and milk together in a large bowl. Add onion

mixture, potato, pumpkin and cottage cheese and stir to

combine.

Gently pour the egg mixture into a lined baking tin, try-

ing to distribute the vegetables evenly. Sprinkle crumbled

feta & bake in the over for approximately 45 minutes, or

until set and light golden brown. Serve with tomato relish.

8-12 chicken tenderloins

(2 tenderloins per person)

4-6 wholegrain wraps

(1 per person)

CAJUN SEASONING

½ tsp cayenne pepper

½ tsp thyme

1 tsp paprika

2 cloves garlic, crushed

2 tsp ground pepper

1 tbsp olive oil

PINEAPPLE AND BLACK

BEAN SALSA

1½ cups diced pineapple

1 cup black beans (canned,

drained)

3 shallots, chopped

½ red chilli, chopped

½ cup coriander, chopped

1 tbsp red onion, chopped

1 lime, juiced

1 tsp olive oil

1 pinch sea salt

Pineapple And Black Bean Salsa Wraps With Cajun Chicken

Recipe by Alexandra Parker APD

Serves 4-6

Mix the Cajun seasoning ingredients in a large bowl. Add

the chicken tenderloins, toss to coat, and allow to marinate

covered in the fridge for at least 30 minutes.

In another large bowl, combine all salsa ingredients and

mix. Set aside.

Lightly oil a large frying pan on medium high heat.

Place the chicken tenderloins in the pan and cook for 3-5

minutes, or until cooked through (juices should run clear).

Assemble each wrap with 2 cooked chicken tenderloins

and 2 tablespoons of the pineapple and black bean salsa.

100g extra lean mince

¼ medium carrot, diced

200g reduced-salt diced

canned tomatoes

1 garlic clove crushed

1 tbsp coriander

1 tbsp basil

1 tsp harissa paste

½ tsp paprika

olive oil spray

2 medium zucchinis

1 tsp lemon juice

½ cup dry cous cous

1 cup spinach, washed

1 apple

Perfectly Portioned Spiral LunchRecipe by Claire Harper APD

Serves 1

Prepare cous cous according to packet directions. Set

aside.

Lightly oil a non-stick frying pan on medium high heat.

Add mince and carrots, and cook for 5-7 minutes until

mince is evenly browned. Add tomatoes, garlic, herbs and

spices, and cook for a further 1-2 minutes.

Using a vegetable spiral machine, spiral the zucchinis.

Place in a steamer over boiling water, cover and steam for

1-2 minutes.

Place the zucchini on a plate or in a long sandwich

container, and cover with the washed spinach and then the

mince mixture. Finish your lunch off with a delicious, sweet,

fresh apple.

Chicken Stir-FryRecipe by Rosemary Hughes APD

Serves 5-6

Heat oil in large fry pan or wok on high heat. Add chicken,

garlic, ginger and red onion and stir-fry till chicken is

almost cooked through

Add broccoli, beans and sauces (chilli, soy and oyster)

and stir-fry until broccoli is tender. Turn off the heat and

stir through snow peas, pineapple, cashews and carrot.

Serve by itself or with brown rice.

1 tbsp rice bran or canola oil

500g chicken breast, diced

2 garlic cloves, crushed

1 tsp fresh ginger, grated

½ red onion, sliced

250g or 1 head of broccoli,

chopped

75g green beans, ends trimmed

and sliced in half

2 tbsp hot chili sauce

(sriracha)

2 tbsp salt reduced soy sauce

1 tsp oyster sauce

75g snow peas

100g pineapple pieces

40g plain unsalted cashew

nuts

1 large carrot, shredded

SALAD

200g hot smoked salmon fillets, flaked

2 large Pontiac potatoes, skin on, roughly

diced

1½ cups frozen broad beans, thawed and tough

outer skins removed

1 cup frozen peas, thawed

½ green oak lettuce, roughly chopped

3 large stalks of kale, stems removed, finely

chopped

10g fresh chives, finely chopped

10g fresh dill, stalks removed, finely chopped

DRESSING

2 tbsp extra virgin olive oil

2 tbsp seeded mustard

2 tbsp lemon juice

sea salt and cracked pepper, to taste

BASE

500g butternut pumpkin, diced

1½ cups buckwheat flour

½ cup quinoa flour

3 tbsp extra virgin olive oil

cup low fat milk

dried turmeric

curry powder

salt

Hot Smoked Salmon and Superfood SaladRecipe by Charina Kullen APD

Serves 4

Caramelised Onion And Pumpkin PizzaRecipe by Katrina Mills APD and Ash Brunner APD

Serves 2

Boil potatoes for approximately 12 minutes or until tender.

Once cooked remove from heat, drain and allow to cool.

To thaw peas and broad beans, cover with boiling water,

stand for 5 minutes, then refresh in cold water. Peel and

discard tough broad bean skins. Set aside.

Whisk all dressing ingedients in a large bowl until

combined, reserving a third of the mixture to the side.

Add all salad ingredients to the dressing, then toss gently

to combine. Drizzle over reserved dressing just before

serving.

TIP: Replace broad beans with green beans to make this

recipe LOW FODMAP.

Preheat oven to 200°C. Line a large flat baking tray with baking

paper. Place capsicums and tomatoes on tray and roast for 45

minutes or until very tender. Remove and set aside. Turn the

oven down to 180°C.

Steam pumpkin until soft then place in a large bowl and puree

with an immersion blender. Set aside to cool, then dice capsicums

into bite sized chunks.

Heat olive oil in a medium frying pan over medium heat. Add

onions and cook, stirring occasionally, for 10-15 minutes or until

caramelised and lightly golden.

Combine a cup of the cooled pumpkin puree with remaining

base ingredients in a large bowl. Season with salt and pepper,

then mix with hands or a wooden spoon until combined. Spread

the mixture across a lined baking tray, to approx. 3cm thick. Bake

at 180°C for 20 minutes or until firm and light golden brown

around the edges, then remove and place aside to cool.

Meanwhile, combine all hummus ingredients in a small food

processor and blitz until combined. Gradually add half a cup of

water until the texture is smooth and creamy.

To assemble the pizza, spread the cooled pumpkin base with

a generous dollop of hummus. Top with rocket leaves, roasted

tomatoes and capsicums, and caramelised onion.

HUMMUS

1 can chickpeas, drained and

rinsed

1 tbsp tahini

1 tbsp salt reduced soy sauce

juice of ½ lemon

1 clove garlic, crushed

TOPPING

1 punnet grape or cherry

tomatoes, halved

4 red onions, sliced into rings

2 red capsicums

100g rocket leaves

DRESSING

1 clove garlic, crushed

1 tbsp chilli sauce

2 tbsp extra virgin olive oil

4 tbsp lime juice

SALAD

20 king prawns, peeled and

deveined with tails attached

¼ cup mint leaves

4 cups mixed leaves, washed

½ green cucumber, sliced

1 red capsicum, finely sliced

2 mangos, sliced

1 red onion, finely sliced

200g cherry tomatoes, quartered

2 tbsp cashews, roughly chopped

extra virgin olive oil

Chilli Prawn and Mango SaladRecipe by Student Dietitian Kate Woods

Serves 3 as a main or 6 as a side salad

To make the dressing, combine garlic, chilli sauce, olive oil

and lime juice in a jug and mix. Set aside.

Lightly grease a frying pan with extra virgin olive oil

and place on a medium heat. Cook prawns for 2-3 minutes

on each side, or until they change colour and are cooked

through.

Combine mixed leaves, mint leaves, green cucumber,

red capsicum, mango, red onion, cherry tomatoes and

prawns in a large bowl. Pour dressing over the top and toss

well. Top with cashews and serve.

½ cup tri-coloured quinoa

1 chicken breast

2 tsp Cajun seasoning

olive oil spray

1 tomato, diced

1 cucumber, sliced

1 handful snow peas, halved

½ avocado

½ Spanish onion, thinly sliced

2 handfuls mixed lettuce

leaves

extra virgin olive oil

red wine vinegar

Cajun Chicken SaladRecipe by Christina Glitsos APD

Serves 2

Place the quinoa in a saucepan with a cup of water. Bring

to the boil, then simmer, covered, for 15 minutes or until

cooked through.

Halve the chicken breast horizontally, then sprinkle

with the Cajun seasoning on all sides. Follow with a spray

of olive oil on each side. Heat a pan or BBQ grill plate

to medium high heat, add the chicken and cook for 5-7

minutes per side or until cooked through (juices should run

clear). Slice the chicken.

Combine the tomato, cucumber, snow peas, avocado,

onion and lettuce leaves in a bowl. Feel free to mix and

match the salad veggies depending on what you’ve got.

Aim for variety and lots of colour: green beans, rocket,

roasted pumpkin, beetroot, capsicum or mushrooms would

all be lovely alternatives.

Add the cooked quinoa to the salad, drizzle on some

olive oil and vinegar, and toss to combine. Top with the

sliced Cajun chicken.

Sweet Potato, Chickpea and Kale SaladRecipe by Carmen Li APD

Serves 2

1 tbsp olive oil

2 garlic cloves, minced

1 medium sweet potato, scrubbed and cubed, with

skin on

½ red onion, chopped

1 can chickpeas, rinsed and drained

1 bunch kale, finely chopped

12 cherry tomatoes, halved

1 red capsicum, diced

¼ cup coriander leaves, finely diced

½ cup tahini

Preheat oven to 220°C. In a large bowl, combine sweet

potato, olive oil and garlic and toss to coat evenly.

Place sweet potato on a lightly greased baking tray

and roast for 20-25 minutes, stirring once at the

halfway mark.

While sweet potato is roasting, combine chickpeas,

kale, onion, cherry tomatoes, capsicum and coriander

in a bowl. Add cooked sweet potato, drizzle with tahini

and toss gently to combine.

Raspberry Yoghurt CheesecakeRecipe by Anika Rouf APD

BASE

125g reduced-fat spread,

melted

¹⁄³ cup brown sugar

2 egg yolks

1 cup self-raising flour

½ cup almond meal

1 tsp grated orange rind

½ teaspoon vanilla extract

FILLING

500 g natural fat-free yoghurt

2 large eggs

1 teaspoon vanilla extract

1 tablespoon cornflour

Pinch of salt

3 tbsp brown sugar

25g cream cheese

40g raspberries, fresh or frozen

Base

Preheat oven to 160°C and line a 25cm springform cake tin with baking

paper.

In a large bowl, combine flour, almond meal and brown sugar. In

another bowl, combine melted spread, egg yolks, orange rind and

vanilla extract, then add wet ingredients to dry ingredients and mix until

combined. Spread into prepared pan and bake for 10-15 minutes or until

golden brown. Remove and set aside to cool in the pan.

Filling

Combine eggs, sugar, yoghurt, cream cheese and vanilla in a large bowl

and whisk until smooth. Add raspberries, cornflour and a pinch of salt,

and mix until combined.

Pour filling on prepared base and bake for 30-35 minutes (do not

overbake). Chill in the fridge for 2-3 hours, then serve.

1 cup overripe banana, mashed

¼ cup almond milk (or any

other milk of your choice)

¼ cup grapeseed oil, plus more

to grease pan

½ cup agave nectar, maple

syrup or honey

1 tsp vanilla extract

1 cup wholemeal flour

1 cup whole spelt flour

1½ tsp baking powder

1 tsp baking soda

1 cup quinoa, rinsed

300g sweet potato, chopped

into small pieces

2 corn cobs, husks removed

1 red capsicum, core and seeds

removed, cut into quarters

lengthways

1 bunch of asparagus, woody

ends removed

olive oil for cooking

50g rocket leaves

2 tbsp lemon juice

100g feta cheese, crumbled

¼ cup pepitas (pumpkin seeds)

Choc Banana Zucchini BreadRecipe by Student Dietitian Isabel Bailey

Grilled Vegetable And Quinoa SaladRecipe by Lisa Middleton APD

Serves 4-8

Preheat oven to 180°C. Grease a 24cm loaf pan with

grapeseed oil and line with baking paper.

Combine mashed banana, milk, oil, agave nectar and

vanilla in a mixing bowl. Whisk until smooth and creamy

(don’t worry about lumps of banana). Set aside.

Whisk together flours, baking powder, baking soda,

cinnamon and salt in a large bowl. Add the banana mixture

and grated zucchini. Stir until everything is just combined,

then gently fold in pumpkin seeds, chocolate chips and

raspberries.

Scrape batter into the prepared loaf pan and sprinkle

with chia seeds, linseed and pumpkin seeds as desired. Bake

in the centre of the oven for about 50 minutes, or until a

toothpick inserted into the centre comes out clean. Cool in

the pan on a wire rack.

NOTES: The proportions of the flour can be altered according to

preference, so long as it adds up to 2 cups. Laura of The First Mess

warns that being overzealous when mixing wholegrain flours can

result in tougher breads. The original recipe calls for equal parts

quinoa flour and spelt flour, however I find switching one of them for

regular wholemeal flour reduces the risk of tough and chewy bread.

The raspberries may be fresh or frozen. I like to use frozen,

because they are generally cheaper and also I find they help prevent

a pink-stain throughout the mixture.

Place rinsed quinoa in a saucepan with 2 cups of water,

cover and bring to the boil. Turn the heat to low, keep the

pan covered and simmer for 12 minutes. Leave the quinoa

off the heat and covered for 10 minutes.

Preheat the oven to 180°C. Place the chopped sweet

potato in a roasting pan lined with baking paper and drizzle

with 1 tbsp oil, season with salt and cracked pepper to

taste. Roast for 15-20 minutes until browned.

Meanwhile, heat a grill pan or BBQ with a small amount

of oil. Add the corn, asparagus and capsicum and cook,

turning frequently, until evenly and lightly browned.

Remove from heat and set aside.

When the corn has cooled down, carefully cut the

kernels from the cob and place in a large bowl. Chop the

asparagus and capsicum into smaller pieces and add to

the bowl with the quinoa, rocket leaves and lemon juice,

stir through. Place in a serving bowl and top with crumbled

feta and pepitas. This dish can be enjoyed warm or cold.

1 tsp ground cinnamon

½ tsp fine sea salt

1 cup finely grated zucchini

(about 1 small zucchini)

½ cup toasted pumpkin seeds

(+ extra handful for sprinkling

on top)

½ cup chocolate chips

1 cup raspberries

1 tbsp chia seeds

1 tbsp linseed

8 large portabello mushrooms,

stalks removed

1 medium carrot, grated

2 cups mixed baby spinach and

rocket

1 medium avocado, sliced thinly

1 tomato, sliced

1 packet of haloumi, sliced into

12 pieces

1 large sweet potato, washed

olive oil spray

salt and pepper to taste

Mushroom Burgers With Sweet Potato ChipsRecipe by Vicki Ma APD

Serves 4

Preheat oven to 200°C. Slice the sweet potato into wedges

and place on lined baking tray. Spray with oil and season

with salt and pepper. Bake for approximately 20 minutes or

until golden brown.

Heat a non-stick frying pan over low-medium heat.

Spray mushroom with oil and place in the frying pan. Fry

for approximately 5 -10 minutes, turning once. Repeat for

all mushrooms, then set aside. Add haloumi slices to the

pan and cook for approximately 1 minute per side or until

golden.

To assemble, take one mushroom and turn it upside

down. Add handful of baby spinach and rocket, followed

by grated carrot, sliced tomato, avocado and haloumi then

another mushroom as the top of the bun. You can insert

a toothpick in the centre of the burger to hold everything

together. Serve immediately with a side of sweet potato

chips.