Healthy Eating Ebook BBM
Healthy Eating Ebook BBM
Healthy Eating Ebook BBM
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HEALTHY<br />
EATING<br />
E-BOOK
RHUBARB AND<br />
STRAWBERRY<br />
COMPOTE-SERVES 6<br />
125ml (1/2 cup) water<br />
100g (1/2 cup) caster sugar<br />
1 vanilla bean, halved lengthways<br />
1 cinnamon stick<br />
8cm-strip lemon rind<br />
1 bunch (about 750g) rhubarb, trimmed, cut into 2cm<br />
pieces<br />
250g punnet strawberries, washed, hulled, halved<br />
260g (1 cup) Farmers Union Greek Style Yogurt<br />
1 tablespoon honey<br />
200g apple & cranberry oat clusters<br />
METHOD<br />
Step 1 - Stir the water and sugar in a medium saucepan<br />
over low heat until the sugar dissolves. Add the vanilla,<br />
cinnamon and lemon rind. Increase heat to medium-high.<br />
Bring to the boil. Simmer for 3 minutes.<br />
Step 2 - Add the rhubarb and reduce heat to low. Cook,<br />
stirring occasionally, for 10 minutes or until tender. Add<br />
the strawberry. Cook for 3-5 minutes or until strawberry is<br />
soft. Set aside to cool. Remove and discard vanilla,<br />
cinnamon and lemon rind.<br />
Step 3 - Combine yoghurt and honey in a bowl. Divide<br />
compote among serving bowls. Top with the yoghurt<br />
mixture and oat clusters.<br />
NUTRITION values are based on<br />
per serve<br />
ENERGY 1235kj<br />
FAT SATURATED 3.0g<br />
FAT TOTAL 7.50g<br />
CARBOHYDRATE SUGARS 0g<br />
CARBOHYDRATE TOTAL 49.00g<br />
DIETRY FIBRES 7.0g<br />
PROTEIN 7.0g<br />
CHOLESTEROL 0mg<br />
SODIUM 77.00g<br />
W W W . B E B Y M E L . C O M . A U
ROAST CHICKEN WITH<br />
CHILLI, LEMON AND<br />
ROSEMARY RUB-SERVES 4<br />
NUTRITION values are based on<br />
per serve<br />
ENERGY 1360kj<br />
FAT SATURATED 2.5g<br />
FAT TOTAL 10g<br />
CARBOHYDRATE SUGARS 0mg<br />
CARBOHYDRATE TOTAL 30g<br />
DIETRY FIBRES 7.50g<br />
PROTEIN 30g<br />
CHOLESTEROL 0mg<br />
SODIUM 0mg<br />
3 long fresh red chillies, seeded, finely chopped<br />
1 tablespoon chopped fresh rosemary<br />
2 teaspoons finely grated lemon rind<br />
2 garlic cloves, crushed<br />
2 teaspoons olive oil<br />
8 (about 125g each) chicken legs, skin removed<br />
600g Baby Cream Delight Potatoes, halved<br />
Mixed salad leaves, to serve<br />
METHOD<br />
Step 1 Preheat oven to 200°C. Line 2 large baking trays<br />
with baking paper. Place chilli, rosemary, lemon rind, garlic<br />
and oil in a mortar and pound with a pestle until a coarse<br />
paste forms. Place chicken in a glass or ceramic dish. Rub<br />
evenly with the chilli mixture. Cover and place in the fridge<br />
for 1 hour to marinate.<br />
Step 2 Transfer the chicken to 1 lined tray. Spray lightly<br />
with olive oil. Roast, turning once, for 30 minutes or until<br />
golden.<br />
Step 3 Meanwhile, place the potato and 2 tablespoons<br />
water in a microwave-safe bowl. Cover and microwave on<br />
high for 5 minutes. Drain. Place on the other lined tray and<br />
spray with olive oil. Roast for 20 minutes or until crisp and<br />
golden.<br />
Step 4 Divide the chicken and potatoes among plates.<br />
Serve with salad leaves.<br />
W W W . B E B Y M E L . C O M . A U
STRAWBERRY<br />
AND BASIL GRANITA<br />
CUPS-SERVES 4<br />
375ml (1 1/2 cups) water<br />
125ml (1/2 cup) rice malt syrup<br />
3 large fresh basil sprigs<br />
200g frozen strawberries, thawed<br />
2 tablespoons gin<br />
200g low-fat Greek yoghurt<br />
1/4 teaspoon vanilla bean paste<br />
125g fresh strawberries<br />
Small fresh basil leaves, to serve<br />
METHOD<br />
Step 1 Place the water, rice malt syrup and basil sprigs in a small saucepan over<br />
low heat. Cook, stirring, for 2 minutes or until syrup dissolves. Bring to a<br />
simmer. Simmer for 4 minutes or until the mixture thickens slightly. Strain into a<br />
heatproof bowl. Discard basil sprigs. Cool completely.<br />
Step 2 Place strawberries and basil syrup in a food processor. Process until<br />
smooth and well combined. Strain through a sieve into a bowl. Press with the<br />
back of a spoon to extract as much liquid as possible. Discard seeds. Stir in gin.<br />
Pour mixture into a 16 x 26cm (base measurement) slice pan. Cover with foil<br />
and place in freezer for 4 hours or until firm. Use a fork to scrape mixture into<br />
coarse crystals.<br />
Step 3 Cover and place in the freezer for a further 2 hours or until firm. Use a<br />
fork to scrape granita into coarse crystals. Cover again and place in the freezer.<br />
Scrape mixture into coarse crystals with a fork every 30 minutes for a further 1<br />
hour or until firm.<br />
Step 4 Combine yoghurt and vanilla bean paste in a small bowl. Divide granita<br />
among serving glasses. Top with a spoonful of the yoghurt mixture and fresh<br />
strawberries. Sprinkle with small basil leaves.<br />
NUTRITION values are based on<br />
per serve<br />
ENERGY 1125kj<br />
FAT SATURATED 1.0g<br />
FAT TOTAL 2.5<br />
CARBOHYDRATE SUGARS 43.3.0g<br />
CARBOHYDRATE TOTAL 49.4g<br />
DIETRY FIBRES 5.30g<br />
PROTEIN 7.00g<br />
CHOLESTEROL 0mg<br />
SODIUM 19mg<br />
W W W . B E B Y M E L . C O M . A U
REDUCED-FAT<br />
PASTA BOSCAIOLA<br />
SERVES 4<br />
NUTRITION values are based on<br />
per serve<br />
ENERGY 1485kj<br />
FAT SATURATED 4.8g<br />
FAT TOTAL 8.9g<br />
CARBOHYDRATE SUGARS 0mg<br />
CARBOHYDRATE TOTAL 47.6g<br />
DIETRY FIBRES 3.9g<br />
PROTEIN 17.10g<br />
CHOLESTEROL 27mg<br />
250g Barilla dried fusilli pasta<br />
Olive oil cooking spray<br />
1 medium brown onion, finely chopped<br />
2 garlic cloves, crushed<br />
125g 98% fat-free bacon, rind removed, chopped<br />
150g button mushrooms, sliced<br />
1/4 cup dry white wine<br />
250ml tub 60%-less-fat cooking cream<br />
2 tablespoons chopped fresh flat-leaf parsley leaves<br />
Shaved parmesan cheese, to serve<br />
METHOD<br />
Step 1 - Cook pasta in a large saucepan of boiling water,<br />
following packet directions, until just tender.<br />
Step 2 - Meanwhile, spray a large, non-stick frying pan with<br />
oil. Heat over medium heat. Add onion, garlic and bacon.<br />
Cook for 3 to 4 minutes or until onion has softened. Add<br />
mushroom. Cook for 2 to 3 minutes or until just tender.<br />
Add wine. Bring to the boil. Reduce heat to medium-low.<br />
Add cream. Stir until smooth. Simmer for 2 to 3 minutes or<br />
until heated through.<br />
Step 3 - Drain pasta. Return to saucepan over low heat.<br />
Add mushroom mixture and parsley. Cook, stirring, for 1 to<br />
2 minutes or until heated through. Spoon into bowls. Top<br />
with Parmesan. Serve.<br />
W W W . B E B Y M E L . C O M . A U
MANGO, ALMOND,<br />
HONEY BREAKFAST<br />
SMOOTHIE-SERVES 2<br />
1 mango<br />
400ml skim milk<br />
1/2 cup low-fat natural yoghurt<br />
2 tablespoons almond meal<br />
1 tablespoon Manuka honey<br />
Ice cubes<br />
METHOD<br />
Step 1 - Peel and chop mango and place in a blender with<br />
skim milk, low-fat natural yoghurt, almond meal, manuka<br />
honey and a few ice cubes.<br />
Step 2 - Blend until smooth. Divide between 2 glasses.<br />
NUTRITION values are based on<br />
per serve<br />
ENERGY 1110kj<br />
FAT SATURATED 0.50g<br />
FAT TOTAL 7.5g<br />
CARBOHYDRATE SUGARS 33.0g<br />
CARBOHYDRATE TOTAL 35.00g<br />
DIETRY FIBRES 2.50g<br />
PROTEIN 15.00g<br />
CHOLESTEROL 4.0mg<br />
SODIUM 172.00mg<br />
W W W . B E B Y M E L . C O M . A U
LOW-FAT<br />
MOUSSAKA<br />
ROLLS-SERVES 4<br />
NUTRITION values are based on<br />
per serve<br />
ENERGY 1074kj<br />
FAT SATURATED 7.00g<br />
FAT TOTAL 11.0g<br />
CARBOHYDRATE SUGARS 12.0g<br />
CARBOHYDRATE TOTAL 14.00g<br />
DIETRY FIBRES 7.00g<br />
PROTEIN 21.00g<br />
CHOLESTEROL 60.0mg<br />
1 large (800g) eggplant, cut lengthways into 5mm-thick slices<br />
Olive oil cooking spray<br />
2 teaspoons lemon juice<br />
350g fresh reduced-fat ricotta cheese<br />
1 green onion, thinly sliced<br />
1 garlic clove, crushed<br />
1/4 cup flat-leaf parsley leaves, chopped<br />
1 teaspoon fresh oregano leaves, chopped<br />
1/4 teaspoon ground nutmeg<br />
1 1/2 cups tomato passata<br />
3/4 cup grated reduced-fat cheddar cheese<br />
Salad leaves, to serve<br />
METHOD<br />
Step 1 - Preheat oven to 180°C/160°C fan-forced. Grease a 5cm-deep,<br />
20cm (base) square baking dish. Lightly spray eggplant with oil. Season<br />
with salt and pepper. Heat a frying pan over medium-high heat. Cook<br />
eggplant, in batches, for 3 minutes on each side or until golden.<br />
Transfer to a baking tray. Drizzle eggplant with lemon juice. Reserve 12<br />
slices of eggplant. Chop remaining eggplant.<br />
Step 2 - Combine ricotta, chopped eggplant, onion, garlic, parsley,<br />
oregano and nutmeg in a bowl. Season with salt and pepper. Place 1<br />
eggplant slice on a flat surface. Top with 2 tablespoons of ricotta<br />
mixture. Roll up firmly to enclose filling. Place, seam-side down, in<br />
prepared dish. Repeat with remaining eggplant slices and ricotta.<br />
Step 3 -Pour passata over eggplant rolls. Sprinkle with cheese. Bake for<br />
30 to 35 minutes or until golden. Stand for 5 minutes. Serve.<br />
W E D E L I V E R H E A L T H Y . C O
BLUEBERRY<br />
BUTTERMILK<br />
PANCAKES-SERVES 4<br />
150g (1 cup) self-raising flour<br />
1 egg, lightly whisked<br />
500ml (2 cups) buttermilk<br />
Melted butter, to grease<br />
125g punnet fresh blueberries<br />
Pure maple syrup, to serve<br />
Butter (optional), to serve<br />
METHOD<br />
Step 1 - Sift the flour into a large bowl. Make a well in the<br />
centre. Add egg and buttermilk. Use a fork to mix until just<br />
combined.<br />
Step 2 - Heat a large non-stick frying pan over medium<br />
heat. Brush with melted butter. Pour three 2-tablespoon<br />
portions of the batter into the pan. Arrange a few<br />
blueberries over the surface of each. Cook for 2 minutes or<br />
until bubbles appear on the surface. Turn and cook for 2<br />
minutes or until golden. Transfer to a plate. Cover with foil<br />
to keep warm. Repeat, in 3 more batches, with blueberries<br />
and remaining batter to make 12 pancakes.<br />
Step 3 - Serve with any remaining blueberries, maple syrup<br />
and butter, if desired.<br />
NUTRITION values are based on<br />
per serve<br />
ENERGY 1160kj<br />
FAT SATURATED 2.00g<br />
FAT TOTAL 4.5G<br />
CARBOHYDRATE SUGARS 0g<br />
CARBOHYDRATE TOTAL 49.00g<br />
DIETRY FIBRES 2.00g<br />
PROTEIN 10.00g<br />
CHOLESTEROL 0mg<br />
SODIUM 0.00g<br />
W W W . B E B Y M E L . C O M . A U
SPICY PORK<br />
BULGOGI<br />
SERVES 4<br />
NUTRITION values are based on<br />
per serve<br />
ENERGY 1540kj<br />
FAT SATURATED 1.5g<br />
FAT TOTAL 9g<br />
CARBOHYDRATE SUGARS 0g<br />
CARBOHYDRATE TOTAL 36.00g<br />
DIETRY FIBRES 6.5g<br />
PROTEIN 35.0g<br />
CHOLESTEROL 0mg<br />
SODIUM 0g<br />
2 teaspoons rice wine vinegar<br />
1 teaspoon brown sugar<br />
1 large garlic clove, crushed<br />
1/2 teaspoon dried red chilli flakes<br />
1 1/2 tablespoons salt-reduced soy sauce<br />
1 tablespoon sesame oil<br />
500g pork fillet, thinly sliced<br />
200g green round beans, halved lengthways<br />
2 carrots, cut into matchsticks<br />
130g (2 cups) bean sprouts, trimmed<br />
2 teaspoons lightly toasted sesame seeds<br />
2 cups steamed brown rice, to serve<br />
METHOD<br />
Step 1 Combine vinegar, sugar, garlic, chilli flakes, 1<br />
tablespoon of soy sauce and 2 teaspoons of sesame oil in a<br />
glass bowl. Add the pork and stir to coat. Cover and place in<br />
the fridge for 2-3 hours to marinate.<br />
Step 2 Cook the green beans in a large saucepan of boiling<br />
water over high heat for 1-2 minutes or until tender crisp,<br />
adding the carrot in the last 30 seconds of cooking. Refresh<br />
under cold running water. Drain. Transfer to a large bowl.<br />
Step 3 Add the bean sprouts, remaining soy sauce,<br />
remaining sesame oil and half the sesame seeds to the<br />
green bean mixture. Toss to combine.<br />
Step 4 Heat a barbecue flat plate or frying pan on high. Cook<br />
the pork, turning, for 2-3 minutes or until golden and just<br />
cooked. Divide green bean mixture among bowls. Top with<br />
the pork and remaining sesame seeds. Serve with the rice.<br />
W W W . B E B Y M E L . C O M . A U
LENTIL,<br />
SWEET POTATO,<br />
SOUP-SERVES 4<br />
750ml (3 cups) Campbell's Real Stock Chicken<br />
2 teaspoons olive oil<br />
1 large red onion, finely chopped<br />
2 celery sticks, trimmed, finely chopped<br />
50g pancetta, finely chopped<br />
2 garlic cloves, crushed<br />
500g sweet potato (kumara), peeled, cut into 1cm pieces<br />
400g can no-added-salt lentils, rinsed, drained<br />
400g can no-added-salt diced tomatoes<br />
250g broccoli, cut into small florets<br />
Chopped fresh continental parsley, to serve<br />
METHOD<br />
Step 1 Heat oil in a saucepan over medium heat. Cook the<br />
onion, celery, pancetta and garlic, stirring, for 6 minutes or<br />
until soft. Add the sweet potato. Cook, stirring, for 1<br />
minute or until combined.<br />
Step 2 Add the stock, lentils and tomato. Increase heat to<br />
medium-high and bring to the boil. Reduce heat to<br />
medium-low. Simmer, partially covered, for 15-20 minutes<br />
or until sweet potato is tender. Add broccoli. Simmer for 3-<br />
4 minutes or until broccoli is tender crisp.<br />
Step 3 Divide the soup among serving bowls and top with<br />
parsley.<br />
NUTRITION values are based on<br />
per serve<br />
ENERGY 1030kj<br />
FAT SATURATED 4.5g<br />
FAT TOTAL 17g<br />
CARBOHYDRATE SUGARS 0g<br />
CARBOHYDRATE TOTAL 36.00g<br />
DIETRY FIBRES 10g<br />
PROTEIN 17.0g<br />
CHOLESTEROL 0mg<br />
SODIUM 0g<br />
W W W . B E B Y M E L . C O M . A U
MIXED POTATO SALAD<br />
WITH PICKLED<br />
ONION DRESSING<br />
NUTRITION values are<br />
based on per serve<br />
1.2kg baby chat potatoes, halved<br />
20g butter, chopped<br />
60ml (1/4 cup) extra virgin olive oil<br />
400g slender sweet potato, cut into 5mm-thick rounds<br />
1 small red onion, thinly sliced into rounds<br />
1 tablespoon white balsamic vinegar<br />
1 tablespoon lemon juice<br />
1 teaspoon caster sugar<br />
220g fresh peas or frozen peas, blanched<br />
100g smooth feta, crumbled<br />
METHOD<br />
ENERGY 1216 kj<br />
Step 1 - Preheat the oven to 220C/200C fan forced and line 2 large baking<br />
FAT SATURATED 4.20h<br />
trays with baking paper.<br />
FAT TOTAL 12.20g<br />
Step 2 - Place the potato in a saucepan. Cover with cold water and bring to the<br />
CARBOHYDRATE SUGARS 8.20g<br />
boil over medium-high heat. Simmer for 6 minutes or until just tender. Drain<br />
CARBOHYDRATE TOTAL 40.20g<br />
and refresh under cold running water.<br />
DIETRY FIBRES 7.00g<br />
Step 3 - Spread the potato over 1 prepared tray. Sprinkle with the butter and<br />
PROTEIN 7.00g<br />
drizzle with 1 tbs oil. Season. Spread the sweet potato over the remaining tray.<br />
CHOLESTEROL 17.00mg<br />
Drizzle with 1 tbs oil. Season. Roast the sweet potato on the top shelf of the<br />
SODIUM183.00mg<br />
oven, turning halfway, for 20 minutes or until tender, and the potato on the<br />
middle shelf of the oven, turning halfway, for 25-30 minutes or until golden.<br />
Step 4 - Meanwhile, place the onion in a heatproof bowl and cover with boiling<br />
water. Stand for 3 minutes. Drain. Refresh under cold running water. Whisk the<br />
vinegar, lemon juice, sugar and remaining oil in a large bowl and season. Add<br />
the red onion and set aside for 10 minutes to macerate.<br />
Step 5 - Place the potato, sweet potato, pickled onion mixture, peas and feta in<br />
a serving bowl and toss gently to combine.<br />
W W W . B E B Y M E L . C O M . A U
YOGHURT<br />
AND MUESLI<br />
PARFAITS-SERVES 4<br />
1 1/2 cups frozen mixed berries<br />
1/2 teaspoon vanilla extract<br />
1 tablespoon apple juice<br />
1 1/3 cups Basic muesli (see related recipe)<br />
1 1/3 cups reduced-fat Greek-style yoghurt<br />
METHOD<br />
Step 1 - Combine berries, vanilla and apple juice in a bowl.<br />
Set side for 20 minutes or until berries have thawed.<br />
Step 2 - Spoon 2 tablespoons muesli into each of four 1<br />
cup-capacity glasses. Top each with 2 tablespoons<br />
yoghurt and 2 tablespoons berry mixture. Repeat with<br />
remaining muesli, yoghurt and berry mixture. Serve.<br />
NUTRITION values are based on<br />
per serve<br />
ENERGY 1090kj<br />
FAT SATURATED 2g<br />
FAT TOTAL 8g CARBOHYDRATE<br />
SUGARS 21.0g<br />
CARBOHYDRATE TOTAL 36.00g<br />
DIETRY FIBRES 5.0g<br />
PROTEIN 8.00g<br />
CHOLESTEROL 11.0mg<br />
SODIUM 53.30mg<br />
W W W . B E B Y M E L . C O M . A U
QUINOA<br />
SALAD WITH<br />
ASPARAGUS AND FETA<br />
NUTRITION values are based on<br />
per serve<br />
ENERGY 1177kj<br />
FAT SATURATED 2.00g<br />
FAT TOTAL 11.0g<br />
CARBOHYDRATE SUGARS 7.0g<br />
CARBOHYDRATE TOTAL 30.00g<br />
DIETRY FIBRES 6.00g<br />
PROTEIN 12.00g<br />
CHOLESTEROL 9.0mg<br />
SODIUM 62.29g<br />
500ml (2 cups) water<br />
150g (1 cup) quinoa, rinsed, drained<br />
Olive oil spray<br />
2 bunches asparagus, woody ends trimmed, cut into 4cm lengths<br />
1 large red capsicum, halved, seeded, coarsely chopped<br />
75g (1/2 cup) crumbled low-fat feta<br />
40g (1/4 cup) sunflower seed kernels<br />
4 shallots, trimmed, thinly sliced<br />
2 tablespoons chopped fresh continental parsley<br />
1 1/2 tablespoons fresh lemon juice<br />
2 teaspoons honey<br />
2 teaspoons olive oil<br />
1 teaspoon sweet paprika<br />
100g baby rocket leaves<br />
METHOD<br />
Step 1 - Combine water and quinoa in a large saucepan over medium-high<br />
heat. Bring to the boil. Reduce heat to low. Cover and simmer for 12-15<br />
minutes or until the liquid is absorbed. Transfer to a large bowl. Set aside<br />
to cool.<br />
Step 2 - Meanwhile, preheat a large chargrill on high. Spray lightly with oil.<br />
Cook the asparagus for 2-3 minutes or until tender crisp. Add the<br />
asparagus, capsicum, feta, sunflower seed kernels, shallot and parsley to<br />
the quinoa.<br />
Step 3 - Whisk the lemon juice, honey, oil and paprika in a small bowl until<br />
well combined. Add the dressing and rocket to the quinoa mixture. Season<br />
with pepper and toss to combine.<br />
W W W . B E B Y M E L . C O M . A U
SALMON WITH<br />
CAULIFLOWER MASH<br />
SERVES 4<br />
400g Desiree potatoes, peeled, cut into 4cm pieces (see<br />
note)<br />
300g cauliflower, cut into florets<br />
60ml (1/4 cup) skim milk, warmed<br />
60g (1 cup) fresh white sourdough breadcrumbs<br />
35g (1/4 cup) pecans, finely chopped<br />
2 tablespoons chopped fresh continental parsley<br />
1 tablespoon Dijon mustard<br />
2 teaspoons honey<br />
4 (about 125g each) skinless salmon fillets<br />
Olive oil spray<br />
Steamed green round beans, to serve<br />
Steamed broccolini, to serve<br />
METHOD<br />
Step 1 Cook the potato in a saucepan of boiling water for 7<br />
minutes. Add the cauliflower and cook for 8 minutes or<br />
until the potato and cauliflower are tender. Drain and<br />
return to the pan. Add the milk and coarsely mash.<br />
Step 2 Meanwhile, preheat oven to 200°C. Line a baking<br />
tray with non-stick baking paper. Combine the<br />
breadcrumbs, pecan, parsley, mustard and honey in a<br />
shallow bowl. Press 1 side of each salmon fillet into<br />
breadcrumb mixture to coat. Place salmon on prepared<br />
tray. Lightly spray with oil. Cook for 8 minutes for medium<br />
or until cooked to your liking.<br />
Step 3 Divide mash among serving plates. Top with<br />
salmon. Serve with beans and broccolini.<br />
W W W . B E B Y M E L . C O M . A U<br />
NUTRITION values are based on<br />
per serve<br />
ENERGY 1074kj<br />
FAT SATURATED 4.00g<br />
FAT TOTAL 21.0g<br />
CARBOHYDRATE SUGARS 8.0g<br />
CARBOHYDRATE TOTAL 24.00g<br />
DIETRY FIBRES 6.00g<br />
PROTEIN 37.00g<br />
CHOLESTEROL 82.0mg<br />
SODIUM 248..54mg
PORK WITH<br />
ASIAN SLAW<br />
SERVES 6<br />
NUTRITION values are based on<br />
per serve<br />
ENERGY 648j<br />
FAT SATURATED 1g<br />
FAT TOTAL 4g<br />
CARBOHYDRATE SUGARS 4g<br />
CARBOHYDRATE TOTAL 5g<br />
DIETRY FIBRES 3g<br />
PROTEIN 22g<br />
CHOLESTEROL 45mg<br />
SODIUM 177.69g<br />
Olive oil spray<br />
500g lean pork loin medallion steaks<br />
1 large carrot, peeled, cut into thin matchsticks<br />
1 small red onion, halved, thinly sliced<br />
100g bean sprouts, trimmed<br />
100g snow peas, thinly sliced lengthways<br />
1/2 small wombok (Chinese cabbage), finely shredded<br />
1 cup chopped fresh coriander<br />
1 tablespoon finely shredded fresh ginger<br />
3 teaspoons sesame oil<br />
3 teaspoons salt-reduced soy sauce<br />
2 teaspoons honey<br />
1 garlic clove, crushed<br />
METHOD<br />
Step 1 - Heat a large frying pan over medium-high heat.<br />
Spray with oil. Cook the pork for 2-3 minutes each side or<br />
until golden and just cooked through. Transfer to a plate.<br />
Cover with foil and set aside for 5 minutes to rest. Thinly<br />
slice across the grain.<br />
Step 2 - Meanwhile, combine the carrot, onion, bean<br />
sprouts, snow peas, wombok, coriander and ginger in a<br />
large bowl.<br />
Step 3 - To make the dressing, whisk the oil, soy sauce,<br />
honey and garlic in a small jug. Add the pork to the salad.<br />
Drizzle over the dressing and toss to combine.<br />
W W W . B E B Y M E L . C O M . A U
BANANA AND<br />
CINNAMON<br />
PORRIDGE-SERVES 4<br />
3 cups reduced-fat milk<br />
1 1/2 cups traditional rolled oats<br />
Pinch of salt<br />
1 1/2 tablespoons brown sugar<br />
2 medium bananas, sliced diagonally<br />
1 teaspoon ground cinnamon<br />
METHOD<br />
Step 1 - Bring milk to a simmer in a large saucepan over<br />
medium-high heat. Stir in oats and salt. Bring to the boil.<br />
Reduce heat to medium. Cook, stirring with a wooden<br />
spoon, for 5 minutes or until porridge thickens (porridge<br />
will coat the spoon when ready).<br />
Step 2 - Remove from heat. Cover and stand for 5 minutes<br />
(porridge will cool and thicken slightly on standing). Stir in<br />
sugar.<br />
NUTRITION values are based on<br />
per serve<br />
ENERGY 1232kj<br />
FAT SATURATED 2g<br />
FAT TOTAL 6g CARBOHYDRATE<br />
SUGARS 24g<br />
CARBOHYDRATE TOTAL 36.00g<br />
DIETRY FIBRES 5g<br />
PROTEIN 46.0g<br />
CHOLESTEROL 12mg<br />
SODIUM 118.04g<br />
Step 3 - Spoon into bowls. Top with banana and cinnamon.<br />
Serve.<br />
W W W . B E B Y M E L . C O M . A U
BANANA, OAT<br />
CHOCOLATE BARS<br />
MAKES 16<br />
NUTRITION values are based on<br />
per serve<br />
ENERGY 300kj<br />
FAT SATURATED 5g<br />
FAT TOTAL 10g<br />
CARBOHYDRATE SUGARS 0mg<br />
CARBOHYDRATE TOTAL 19g<br />
DIETRY FIBRES 3g<br />
PROTEIN 4g<br />
CHOLESTEROL 0mg<br />
SODIUM 0mg<br />
230g (2 1/2 cups) rolled oats<br />
80g (1/2 cup) natural seed mix with pine nuts<br />
50g (1/3 cup) dried cranberries<br />
1 tablespoon linseeds<br />
1/2 teaspoon ground cinnamon<br />
60g (1/4 cup) coconut oil<br />
100g (1/4 cup) rice malt syrup<br />
2 (about 350g) ripe bananas, mashed<br />
1 egg<br />
45g Well Naturally No Added Sugar. Dark Chocolate bar, melted<br />
METHOD<br />
Step 1 - Preheat the oven to 180°C/160°C fan forced. Line a 16 x<br />
26cm slice pan with baking paper, allowing the sides to overhang.<br />
Combine the oats, seed mix, cranberries, linseeds and cinnamon in<br />
a large bowl and make a well in the centre.<br />
Step 2 - Combine the coconut oil and rice malt syrup in a<br />
microwave-safe jug. Microwave on Medium for 1 minute or until<br />
melted and smooth. Cool for 2 minutes.<br />
Step 3 - Add coconut oil mixture, banana and egg to the well. Stir<br />
until just combined. Spread over prepared pan. Bake for 35 minutes<br />
or until firm to touch. Cool in pan for 10 minutes. Transfer to a wire<br />
rack to cool completely.<br />
Step 4 - Cut into 16 triangles. Drizzle with the melted chocolate and<br />
set aside to set. Store in an airtight container in the fridge for up to<br />
5 days.<br />
W W W . B E B Y M E L . C O M . A U
PEPPER PORK,<br />
VEGETABLE AND BASIL<br />
STIR-FRY-SERVES 4<br />
2 tablespoons dry sherry<br />
1 tablespoon salt-reduced soy sauce<br />
2 teaspoons honey<br />
500g pork fillet, thinly sliced<br />
1 large red onion, cut into thin wedges<br />
2 garlic cloves, crushed<br />
1 teaspoon freshly ground black pepper<br />
2 large celery sticks, thinly sliced<br />
300g broccoli, trimmed, cut into small florets<br />
1 red capsicum, cut into strips<br />
2 tablespoons water<br />
1/2 cup fresh basil leaves<br />
2 cups steamed brown rice, to serve<br />
Extra fresh basil leaves, to serve<br />
METHOD<br />
Step 1 Combine the sherry, soy sauce and honey in a small<br />
bowl. Stir until combined. Heat a large non-stick wok over<br />
high heat. Spray with oil. Add the pork and stir-fry, in 2-3<br />
batches, for 1-2 minutes or until golden. Transfer to a<br />
plate.<br />
Step 2 Heat wok over high heat. Spray with oil. Add the<br />
onion and stir-fry for 2 minutes or until golden. Add garlic<br />
and pepper. Stir-fry for 30 seconds or until aromatic. Add<br />
celery, broccoli, capsicum and water. Stir-fry for 2 minutes<br />
or until tender crisp.<br />
Step 3 Add the pork, sauce and any resting juices. Stir-fry<br />
for 1-2 minutes or until combined and heated through. Stir<br />
in the basil leaves. Serve with steamed brown rice and<br />
sprinkle with the extra basil leaves.<br />
NUTRITION values are based on<br />
per serve<br />
ENERGY 1425kj FAT<br />
SATURATED 0.50g<br />
FAT TOTAL 2.5G<br />
CARBOHYDRATE SUGARS 0g<br />
CARBOHYDRATE TOTAL 38.00g<br />
DIETRY FIBRES 7.50g<br />
PROTEIN 38.000g<br />
CHOLESTEROL 0mg<br />
SODIUM 0.00g<br />
W W W . B E B Y M E L . C O M . A U
BANANA SPLIT ICE<br />
CREAM SANDWICHES<br />
MAKES 10<br />
NUTRITION values are based on<br />
per serve<br />
ENERGY 690kj<br />
FAT SATURATED 3.60g<br />
FAT TOTAL 6.60g<br />
CARBOHYDRATE SUGARS 13.60g<br />
CARBOHYDRATE TOTAL 25.20g<br />
DIETRY FIBRES 1.40g<br />
PROTEIN 2.20g<br />
CHOLESTEROL 4.0mg<br />
SODIUM 77.00g<br />
1.8L ctn Light & Creamy Classic Vanilla ice-cream<br />
2 small ripe bananas<br />
1 tbs lemon juice<br />
1/2 tsp vanilla bean paste<br />
200g pkt Weight Watchers Milk Chocolate Biscuits<br />
1 1/2 tbs rice malt syrup<br />
1 1/2 tsp raw cacao powder, sifted<br />
2 tbs flaked almonds, toasted<br />
10 cherries, to serve<br />
METHOD<br />
Step 1 Grease a 16 x 26cm (base measurement) slice pan. Line with<br />
baking paper, allowing sides to overhang. Place the ice-cream in a<br />
large bowl. Set aside for 10 minutes to soften.<br />
Step 2 Meanwhile, place the bananas, lemon juice and vanilla bean<br />
paste in a small bowl. Use a fork to mash until almost smooth.<br />
Step 3 Fold through ice-cream. Spread into prepared pan and cover<br />
with plastic wrap. Freeze for 8 hours or overnight until firm.<br />
Step 4 Line a baking tray with baking paper. Place 10 biscuits,<br />
chocolate side up, on prepared tray. Remove ice-cream from pan<br />
and place on a clean chopping board. Working quickly, use a 5cm<br />
round cutter to cut 10 discs from ice-cream slab. Place 1 ice-cream<br />
disc on each biscuit. Top with another biscuit, chocolate side down,<br />
and gently press to seal. Place in the freezer for 4 hours or until<br />
firm.<br />
Step 5 Meanwhile, to make chocolate sauce, place rice malt syrup<br />
and cacao powder in a bowl. Stir until smooth and combined. 6 Top<br />
each ice-cream sandwich with a spoonful of chocolate sauce.<br />
Sprinkle with toasted almonds and top with a cherry.<br />
W W W . B E B Y M E L . C O M . A U
ROCKMELON<br />
BRUSCHETTA/GOAT'S<br />
CHEESE AND<br />
PROSCIUTTO-SERVES 2<br />
150g goat's cheese, at room temperature<br />
1/2 teaspoon finely grated orange rind<br />
1/2 teaspoon finely grated lemon rind<br />
6 slices sourdough bread, chargrilled<br />
6 slices prosciutto<br />
500g rockmelon, peeled, thinly sliced lengthways<br />
Honey, to serve<br />
Fresh mint leaves, to serve<br />
METHOD<br />
Step 1<br />
Combine the goat's cheese, orange rind and lemon rind in a<br />
bowl. Season.<br />
Step 2<br />
Spread goat's cheese mixture over bread. Top with<br />
prosciutto and rockmelon. Drizzle over the honey. Season<br />
with pepper and sprinkle with mint.<br />
NUTRITION values are based on per<br />
serve<br />
ENERGY 889kj FAT SATURATED 2g<br />
FAT TOTAL 9g<br />
CARBOHYDRATE SUGARS 6.0g<br />
CARBOHYDRATE TOTAL 18.00g<br />
DIETRY FIBRES 2.0g<br />
PROTEIN 14.00g<br />
CHOLESTEROL 24.0mg<br />
SODIUM 775.68mg<br />
W W W . B E B Y M E L . C O M . A U
ASIAN GREENS WITH<br />
CHICKEN AND CRISPY<br />
NOODLE SALAD<br />
SERVES 4<br />
NUTRITION values are based on<br />
per serve<br />
ENERGY 1300kj FAT<br />
SATURATED 2.5g<br />
FAT TOTAL 9.5g<br />
CARBOHYDRATE SUGARS 0mg<br />
CARBOHYDRATE TOTAL 25g<br />
DIETRY FIBRES 3.5g<br />
PROTEIN 33g<br />
CHOLESTEROL 0mg<br />
SODIUM 0mg<br />
4 single chicken breast fillets<br />
2 Lebanese cucumbers, halved lengthways, thinly sliced diagonally<br />
1 bunch baby pak choy, leaves separated, finely shredded<br />
110g (2 cups) trimmed bean sprouts<br />
1 bunch fresh coriander, leaves picked<br />
1 bunch fresh mint, leaves picked<br />
125ml (1/2 cup) sweet chilli sauce<br />
2 tablespoons fresh lime juice<br />
1 x 100g pkt Chang's Crunchy Noodles<br />
METHOD<br />
Step 1 - Bring a large deep frying pan of water to the boil over high<br />
heat. Add the chicken and reduce heat to medium-low. Simmer for<br />
10 minutes or until cooked through. Drain. Transfer to a plate. Set<br />
aside for 10 minutes to cool slightly.<br />
Step 2 - Meanwhile, combine the cucumber, baby pak choy, bean<br />
sprouts, coriander and mint in a large bowl. Whisk together the<br />
sweet chilli sauce and lime juice in a small jug.<br />
Step 3 - Finely shred the chicken. Add the chicken and noodles to<br />
the cucumber mixture. Drizzle the dressing over the salad and toss<br />
until well combined. Serve immediately.<br />
W W W . B E B Y M E L . C O M . A U
THE IDEAS TEAM<br />
Ivan Vujicic & Melonie Vujicic<br />
Be. by Mel<br />
W W W . B E B Y M E L . C O M . A U