Healthy Eating Ebook BBM

HEALTHY 

EATING 

E-BOOK

RHUBARB AND 

STRAWBERRY 

COMPOTE-SERVES 6 

125ml (1/2 cup) water 

100g (1/2 cup) caster sugar 

1 vanilla bean, halved lengthways 

1 cinnamon stick 

8cm-strip lemon rind 

1 bunch (about 750g) rhubarb, trimmed, cut into 2cm 

pieces 

250g punnet strawberries, washed, hulled, halved 

260g (1 cup) Farmers Union Greek Style Yogurt 

1 tablespoon honey 

200g apple & cranberry oat clusters 

METHOD 

Step 1 - Stir the water and sugar in a medium saucepan 

over low heat until the sugar dissolves. Add the vanilla, 

cinnamon and lemon rind. Increase heat to medium-high. 

Bring to the boil. Simmer for 3 minutes. 

Step 2 - Add the rhubarb and reduce heat to low. Cook, 

stirring occasionally, for 10 minutes or until tender. Add 

the strawberry. Cook for 3-5 minutes or until strawberry is 

soft. Set aside to cool. Remove and discard vanilla, 

cinnamon and lemon rind. 

Step 3 - Combine yoghurt and honey in a bowl. Divide 

compote among serving bowls. Top with the yoghurt 

mixture and oat clusters. 

NUTRITION values are based on 

per serve 

ENERGY 1235kj 

FAT SATURATED 3.0g 

FAT TOTAL 7.50g 

CARBOHYDRATE SUGARS 0g 

CARBOHYDRATE TOTAL 49.00g 

DIETRY FIBRES 7.0g 

PROTEIN 7.0g 

CHOLESTEROL 0mg 

SODIUM 77.00g 

W W W . B E B Y M E L . C O M . A U

ROAST CHICKEN WITH 

CHILLI, LEMON AND 

ROSEMARY RUB-SERVES 4 


per serve 

ENERGY 1360kj 


FAT TOTAL 10g 

CARBOHYDRATE SUGARS 0mg 

CARBOHYDRATE TOTAL 30g 


PROTEIN 30g 


SODIUM 0mg 

3 long fresh red chillies, seeded, finely chopped 

1 tablespoon chopped fresh rosemary 

2 teaspoons finely grated lemon rind 

2 garlic cloves, crushed 

2 teaspoons olive oil 

8 (about 125g each) chicken legs, skin removed 

600g Baby Cream Delight Potatoes, halved 

Mixed salad leaves, to serve 

METHOD 

Step 1 Preheat oven to 200°C. Line 2 large baking trays 

with baking paper. Place chilli, rosemary, lemon rind, garlic 

and oil in a mortar and pound with a pestle until a coarse 

paste forms. Place chicken in a glass or ceramic dish. Rub 

evenly with the chilli mixture. Cover and place in the fridge 

for 1 hour to marinate. 

Step 2 Transfer the chicken to 1 lined tray. Spray lightly 

with olive oil. Roast, turning once, for 30 minutes or until 

golden. 

Step 3 Meanwhile, place the potato and 2 tablespoons 

water in a microwave-safe bowl. Cover and microwave on 

high for 5 minutes. Drain. Place on the other lined tray and 

spray with olive oil. Roast for 20 minutes or until crisp and 

golden. 

Step 4 Divide the chicken and potatoes among plates. 

Serve with salad leaves. 


STRAWBERRY 

AND BASIL GRANITA 

CUPS-SERVES 4 

375ml (1 1/2 cups) water 

125ml (1/2 cup) rice malt syrup 

3 large fresh basil sprigs 

200g frozen strawberries, thawed 

2 tablespoons gin 

200g low-fat Greek yoghurt 

1/4 teaspoon vanilla bean paste 

125g fresh strawberries 

Small fresh basil leaves, to serve 

METHOD 

Step 1 Place the water, rice malt syrup and basil sprigs in a small saucepan over 

low heat. Cook, stirring, for 2 minutes or until syrup dissolves. Bring to a 

simmer. Simmer for 4 minutes or until the mixture thickens slightly. Strain into a 

heatproof bowl. Discard basil sprigs. Cool completely. 

Step 2 Place strawberries and basil syrup in a food processor. Process until 

smooth and well combined. Strain through a sieve into a bowl. Press with the 

back of a spoon to extract as much liquid as possible. Discard seeds. Stir in gin. 

Pour mixture into a 16 x 26cm (base measurement) slice pan. Cover with foil 

and place in freezer for 4 hours or until firm. Use a fork to scrape mixture into 

coarse crystals. 

Step 3 Cover and place in the freezer for a further 2 hours or until firm. Use a 

fork to scrape granita into coarse crystals. Cover again and place in the freezer. 

Scrape mixture into coarse crystals with a fork every 30 minutes for a further 1 

hour or until firm. 

Step 4 Combine yoghurt and vanilla bean paste in a small bowl. Divide granita 

among serving glasses. Top with a spoonful of the yoghurt mixture and fresh 

strawberries. Sprinkle with small basil leaves. 


per serve 

ENERGY 1125kj 


FAT TOTAL 2.5 

CARBOHYDRATE SUGARS 43.3.0g 



PROTEIN 7.00g 


SODIUM 19mg 


REDUCED-FAT 

PASTA BOSCAIOLA 

SERVES 4 


per serve 

ENERGY 1485kj 






PROTEIN 17.10g 


250g Barilla dried fusilli pasta 

Olive oil cooking spray 

1 medium brown onion, finely chopped 


125g 98% fat-free bacon, rind removed, chopped 

150g button mushrooms, sliced 

1/4 cup dry white wine 

250ml tub 60%-less-fat cooking cream 

2 tablespoons chopped fresh flat-leaf parsley leaves 

Shaved parmesan cheese, to serve 

METHOD 

Step 1 - Cook pasta in a large saucepan of boiling water, 

following packet directions, until just tender. 

Step 2 - Meanwhile, spray a large, non-stick frying pan with 

oil. Heat over medium heat. Add onion, garlic and bacon. 

Cook for 3 to 4 minutes or until onion has softened. Add 

mushroom. Cook for 2 to 3 minutes or until just tender. 

Add wine. Bring to the boil. Reduce heat to medium-low. 

Add cream. Stir until smooth. Simmer for 2 to 3 minutes or 

until heated through. 

Step 3 - Drain pasta. Return to saucepan over low heat. 

Add mushroom mixture and parsley. Cook, stirring, for 1 to 

2 minutes or until heated through. Spoon into bowls. Top 

with Parmesan. Serve. 


MANGO, ALMOND, 

HONEY BREAKFAST 

SMOOTHIE-SERVES 2 

1 mango 

400ml skim milk 

1/2 cup low-fat natural yoghurt 

2 tablespoons almond meal 

1 tablespoon Manuka honey 

Ice cubes 

METHOD 

Step 1 - Peel and chop mango and place in a blender with 

skim milk, low-fat natural yoghurt, almond meal, manuka 

honey and a few ice cubes. 

Step 2 - Blend until smooth. Divide between 2 glasses. 


per serve 

ENERGY 1110kj 



CARBOHYDRATE SUGARS 33.0g 




CHOLESTEROL 4.0mg 

SODIUM 172.00mg 


LOW-FAT 

MOUSSAKA 

ROLLS-SERVES 4 


per serve 

ENERGY 1074kj 








1 large (800g) eggplant, cut lengthways into 5mm-thick slices 

Olive oil cooking spray 

2 teaspoons lemon juice 

350g fresh reduced-fat ricotta cheese 

1 green onion, thinly sliced 

1 garlic clove, crushed 

1/4 cup flat-leaf parsley leaves, chopped 

1 teaspoon fresh oregano leaves, chopped 

1/4 teaspoon ground nutmeg 

1 1/2 cups tomato passata 

3/4 cup grated reduced-fat cheddar cheese 

Salad leaves, to serve 

METHOD 

Step 1 - Preheat oven to 180°C/160°C fan-forced. Grease a 5cm-deep, 

20cm (base) square baking dish. Lightly spray eggplant with oil. Season 

with salt and pepper. Heat a frying pan over medium-high heat. Cook 

eggplant, in batches, for 3 minutes on each side or until golden. 

Transfer to a baking tray. Drizzle eggplant with lemon juice. Reserve 12 

slices of eggplant. Chop remaining eggplant. 

Step 2 - Combine ricotta, chopped eggplant, onion, garlic, parsley, 

oregano and nutmeg in a bowl. Season with salt and pepper. Place 1 

eggplant slice on a flat surface. Top with 2 tablespoons of ricotta 

mixture. Roll up firmly to enclose filling. Place, seam-side down, in 

prepared dish. Repeat with remaining eggplant slices and ricotta. 

Step 3 -Pour passata over eggplant rolls. Sprinkle with cheese. Bake for 

30 to 35 minutes or until golden. Stand for 5 minutes. Serve. 

W E D E L I V E R H E A L T H Y . C O

BLUEBERRY 

BUTTERMILK 

PANCAKES-SERVES 4 

150g (1 cup) self-raising flour 

1 egg, lightly whisked 

500ml (2 cups) buttermilk 

Melted butter, to grease 

125g punnet fresh blueberries 

Pure maple syrup, to serve 

Butter (optional), to serve 

METHOD 

Step 1 - Sift the flour into a large bowl. Make a well in the 

centre. Add egg and buttermilk. Use a fork to mix until just 

combined. 

Step 2 - Heat a large non-stick frying pan over medium 

heat. Brush with melted butter. Pour three 2-tablespoon 

portions of the batter into the pan. Arrange a few 

blueberries over the surface of each. Cook for 2 minutes or 

until bubbles appear on the surface. Turn and cook for 2 

minutes or until golden. Transfer to a plate. Cover with foil 

to keep warm. Repeat, in 3 more batches, with blueberries 

and remaining batter to make 12 pancakes. 

Step 3 - Serve with any remaining blueberries, maple syrup 

and butter, if desired. 


per serve 

ENERGY 1160kj 


FAT TOTAL 4.5G 






SODIUM 0.00g 


SPICY PORK 

BULGOGI 

SERVES 4 


per serve 

ENERGY 1540kj 


FAT TOTAL 9g 




PROTEIN 35.0g 


SODIUM 0g 

2 teaspoons rice wine vinegar 

1 teaspoon brown sugar 

1 large garlic clove, crushed 

1/2 teaspoon dried red chilli flakes 

1 1/2 tablespoons salt-reduced soy sauce 

1 tablespoon sesame oil 

500g pork fillet, thinly sliced 

200g green round beans, halved lengthways 

2 carrots, cut into matchsticks 

130g (2 cups) bean sprouts, trimmed 

2 teaspoons lightly toasted sesame seeds 

2 cups steamed brown rice, to serve 

METHOD 

Step 1 Combine vinegar, sugar, garlic, chilli flakes, 1 

tablespoon of soy sauce and 2 teaspoons of sesame oil in a 

glass bowl. Add the pork and stir to coat. Cover and place in 

the fridge for 2-3 hours to marinate. 

Step 2 Cook the green beans in a large saucepan of boiling 

water over high heat for 1-2 minutes or until tender crisp, 

adding the carrot in the last 30 seconds of cooking. Refresh 

under cold running water. Drain. Transfer to a large bowl. 

Step 3 Add the bean sprouts, remaining soy sauce, 

remaining sesame oil and half the sesame seeds to the 

green bean mixture. Toss to combine. 

Step 4 Heat a barbecue flat plate or frying pan on high. Cook 

the pork, turning, for 2-3 minutes or until golden and just 

cooked. Divide green bean mixture among bowls. Top with 

the pork and remaining sesame seeds. Serve with the rice. 


LENTIL, 

SWEET POTATO, 

SOUP-SERVES 4 

750ml (3 cups) Campbell's Real Stock Chicken 


1 large red onion, finely chopped 

2 celery sticks, trimmed, finely chopped 

50g pancetta, finely chopped 


500g sweet potato (kumara), peeled, cut into 1cm pieces 

400g can no-added-salt lentils, rinsed, drained 

400g can no-added-salt diced tomatoes 

250g broccoli, cut into small florets 

Chopped fresh continental parsley, to serve 

METHOD 

Step 1 Heat oil in a saucepan over medium heat. Cook the 

onion, celery, pancetta and garlic, stirring, for 6 minutes or 

until soft. Add the sweet potato. Cook, stirring, for 1 

minute or until combined. 

Step 2 Add the stock, lentils and tomato. Increase heat to 

medium-high and bring to the boil. Reduce heat to 

medium-low. Simmer, partially covered, for 15-20 minutes 

or until sweet potato is tender. Add broccoli. Simmer for 3- 

4 minutes or until broccoli is tender crisp. 

Step 3 Divide the soup among serving bowls and top with 

parsley. 


per serve 

ENERGY 1030kj 


FAT TOTAL 17g 



DIETRY FIBRES 10g 

PROTEIN 17.0g 


SODIUM 0g 


MIXED POTATO SALAD 

WITH PICKLED 

ONION DRESSING 

NUTRITION values are 

based on per serve 

1.2kg baby chat potatoes, halved 

20g butter, chopped 

60ml (1/4 cup) extra virgin olive oil 

400g slender sweet potato, cut into 5mm-thick rounds 

1 small red onion, thinly sliced into rounds 

1 tablespoon white balsamic vinegar 

1 tablespoon lemon juice 

1 teaspoon caster sugar 

220g fresh peas or frozen peas, blanched 

100g smooth feta, crumbled 

METHOD 

ENERGY 1216 kj 

Step 1 - Preheat the oven to 220C/200C fan forced and line 2 large baking 

FAT SATURATED 4.20h 

trays with baking paper. 


Step 2 - Place the potato in a saucepan. Cover with cold water and bring to the 


boil over medium-high heat. Simmer for 6 minutes or until just tender. Drain 


and refresh under cold running water. 


Step 3 - Spread the potato over 1 prepared tray. Sprinkle with the butter and 

PROTEIN 7.00g 

drizzle with 1 tbs oil. Season. Spread the sweet potato over the remaining tray. 


Drizzle with 1 tbs oil. Season. Roast the sweet potato on the top shelf of the 

SODIUM183.00mg 

oven, turning halfway, for 20 minutes or until tender, and the potato on the 

middle shelf of the oven, turning halfway, for 25-30 minutes or until golden. 

Step 4 - Meanwhile, place the onion in a heatproof bowl and cover with boiling 

water. Stand for 3 minutes. Drain. Refresh under cold running water. Whisk the 

vinegar, lemon juice, sugar and remaining oil in a large bowl and season. Add 

the red onion and set aside for 10 minutes to macerate. 

Step 5 - Place the potato, sweet potato, pickled onion mixture, peas and feta in 

a serving bowl and toss gently to combine. 


YOGHURT 

AND MUESLI 

PARFAITS-SERVES 4 

1 1/2 cups frozen mixed berries 

1/2 teaspoon vanilla extract 

1 tablespoon apple juice 

1 1/3 cups Basic muesli (see related recipe) 

1 1/3 cups reduced-fat Greek-style yoghurt 

METHOD 

Step 1 - Combine berries, vanilla and apple juice in a bowl. 

Set side for 20 minutes or until berries have thawed. 

Step 2 - Spoon 2 tablespoons muesli into each of four 1 

cup-capacity glasses. Top each with 2 tablespoons 

yoghurt and 2 tablespoons berry mixture. Repeat with 

remaining muesli, yoghurt and berry mixture. Serve. 


per serve 

ENERGY 1090kj 

FAT SATURATED 2g 

FAT TOTAL 8g CARBOHYDRATE 

SUGARS 21.0g 



PROTEIN 8.00g 




QUINOA 

SALAD WITH 

ASPARAGUS AND FETA 


per serve 

ENERGY 1177kj 








SODIUM 62.29g 

500ml (2 cups) water 

150g (1 cup) quinoa, rinsed, drained 

Olive oil spray 

2 bunches asparagus, woody ends trimmed, cut into 4cm lengths 

1 large red capsicum, halved, seeded, coarsely chopped 

75g (1/2 cup) crumbled low-fat feta 

40g (1/4 cup) sunflower seed kernels 

4 shallots, trimmed, thinly sliced 

2 tablespoons chopped fresh continental parsley 

1 1/2 tablespoons fresh lemon juice 

2 teaspoons honey 


1 teaspoon sweet paprika 

100g baby rocket leaves 

METHOD 

Step 1 - Combine water and quinoa in a large saucepan over medium-high 

heat. Bring to the boil. Reduce heat to low. Cover and simmer for 12-15 

minutes or until the liquid is absorbed. Transfer to a large bowl. Set aside 

to cool. 

Step 2 - Meanwhile, preheat a large chargrill on high. Spray lightly with oil. 

Cook the asparagus for 2-3 minutes or until tender crisp. Add the 

asparagus, capsicum, feta, sunflower seed kernels, shallot and parsley to 

the quinoa. 

Step 3 - Whisk the lemon juice, honey, oil and paprika in a small bowl until 

well combined. Add the dressing and rocket to the quinoa mixture. Season 

with pepper and toss to combine. 


SALMON WITH 

CAULIFLOWER MASH 

SERVES 4 

400g Desiree potatoes, peeled, cut into 4cm pieces (see 

note) 

300g cauliflower, cut into florets 

60ml (1/4 cup) skim milk, warmed 

60g (1 cup) fresh white sourdough breadcrumbs 

35g (1/4 cup) pecans, finely chopped 

2 tablespoons chopped fresh continental parsley 

1 tablespoon Dijon mustard 


4 (about 125g each) skinless salmon fillets 


Steamed green round beans, to serve 

Steamed broccolini, to serve 

METHOD 

Step 1 Cook the potato in a saucepan of boiling water for 7 

minutes. Add the cauliflower and cook for 8 minutes or 

until the potato and cauliflower are tender. Drain and 

return to the pan. Add the milk and coarsely mash. 

Step 2 Meanwhile, preheat oven to 200°C. Line a baking 

tray with non-stick baking paper. Combine the 

breadcrumbs, pecan, parsley, mustard and honey in a 

shallow bowl. Press 1 side of each salmon fillet into 

breadcrumb mixture to coat. Place salmon on prepared 

tray. Lightly spray with oil. Cook for 8 minutes for medium 

or until cooked to your liking. 

Step 3 Divide mash among serving plates. Top with 

salmon. Serve with beans and broccolini. 

W W W . B E B Y M E L . C O M . A U 


per serve 

ENERGY 1074kj 








SODIUM 248..54mg

PORK WITH 

ASIAN SLAW 

SERVES 6 


per serve 

ENERGY 648j 


FAT TOTAL 4g 




PROTEIN 22g 


SODIUM 177.69g 


500g lean pork loin medallion steaks 

1 large carrot, peeled, cut into thin matchsticks 

1 small red onion, halved, thinly sliced 

100g bean sprouts, trimmed 

100g snow peas, thinly sliced lengthways 

1/2 small wombok (Chinese cabbage), finely shredded 

1 cup chopped fresh coriander 

1 tablespoon finely shredded fresh ginger 

3 teaspoons sesame oil 

3 teaspoons salt-reduced soy sauce 


1 garlic clove, crushed 

METHOD 

Step 1 - Heat a large frying pan over medium-high heat. 

Spray with oil. Cook the pork for 2-3 minutes each side or 

until golden and just cooked through. Transfer to a plate. 

Cover with foil and set aside for 5 minutes to rest. Thinly 

slice across the grain. 

Step 2 - Meanwhile, combine the carrot, onion, bean 

sprouts, snow peas, wombok, coriander and ginger in a 

large bowl. 

Step 3 - To make the dressing, whisk the oil, soy sauce, 

honey and garlic in a small jug. Add the pork to the salad. 

Drizzle over the dressing and toss to combine. 


BANANA AND 

CINNAMON 

PORRIDGE-SERVES 4 

3 cups reduced-fat milk 

1 1/2 cups traditional rolled oats 

Pinch of salt 

1 1/2 tablespoons brown sugar 

2 medium bananas, sliced diagonally 

1 teaspoon ground cinnamon 

METHOD 

Step 1 - Bring milk to a simmer in a large saucepan over 

medium-high heat. Stir in oats and salt. Bring to the boil. 

Reduce heat to medium. Cook, stirring with a wooden 

spoon, for 5 minutes or until porridge thickens (porridge 

will coat the spoon when ready). 

Step 2 - Remove from heat. Cover and stand for 5 minutes 

(porridge will cool and thicken slightly on standing). Stir in 

sugar. 


per serve 

ENERGY 1232kj 


FAT TOTAL 6g CARBOHYDRATE 

SUGARS 24g 



PROTEIN 46.0g 


SODIUM 118.04g 

Step 3 - Spoon into bowls. Top with banana and cinnamon. 

Serve. 


BANANA, OAT 

CHOCOLATE BARS 

MAKES 16 


per serve 

ENERGY 300kj 


FAT TOTAL 10g 




PROTEIN 4g 


SODIUM 0mg 

230g (2 1/2 cups) rolled oats 

80g (1/2 cup) natural seed mix with pine nuts 

50g (1/3 cup) dried cranberries 

1 tablespoon linseeds 

1/2 teaspoon ground cinnamon 

60g (1/4 cup) coconut oil 

100g (1/4 cup) rice malt syrup 

2 (about 350g) ripe bananas, mashed 

1 egg 

45g Well Naturally No Added Sugar. Dark Chocolate bar, melted 

METHOD 

Step 1 - Preheat the oven to 180°C/160°C fan forced. Line a 16 x 

26cm slice pan with baking paper, allowing the sides to overhang. 

Combine the oats, seed mix, cranberries, linseeds and cinnamon in 

a large bowl and make a well in the centre. 

Step 2 - Combine the coconut oil and rice malt syrup in a 

microwave-safe jug. Microwave on Medium for 1 minute or until 

melted and smooth. Cool for 2 minutes. 

Step 3 - Add coconut oil mixture, banana and egg to the well. Stir 

until just combined. Spread over prepared pan. Bake for 35 minutes 

or until firm to touch. Cool in pan for 10 minutes. Transfer to a wire 

rack to cool completely. 

Step 4 - Cut into 16 triangles. Drizzle with the melted chocolate and 

set aside to set. Store in an airtight container in the fridge for up to 

5 days. 


PEPPER PORK, 

VEGETABLE AND BASIL 

STIR-FRY-SERVES 4 

2 tablespoons dry sherry 

1 tablespoon salt-reduced soy sauce 


500g pork fillet, thinly sliced 

1 large red onion, cut into thin wedges 


1 teaspoon freshly ground black pepper 

2 large celery sticks, thinly sliced 

300g broccoli, trimmed, cut into small florets 

1 red capsicum, cut into strips 

2 tablespoons water 

1/2 cup fresh basil leaves 

2 cups steamed brown rice, to serve 

Extra fresh basil leaves, to serve 

METHOD 

Step 1 Combine the sherry, soy sauce and honey in a small 

bowl. Stir until combined. Heat a large non-stick wok over 

high heat. Spray with oil. Add the pork and stir-fry, in 2-3 

batches, for 1-2 minutes or until golden. Transfer to a 

plate. 

Step 2 Heat wok over high heat. Spray with oil. Add the 

onion and stir-fry for 2 minutes or until golden. Add garlic 

and pepper. Stir-fry for 30 seconds or until aromatic. Add 

celery, broccoli, capsicum and water. Stir-fry for 2 minutes 

or until tender crisp. 

Step 3 Add the pork, sauce and any resting juices. Stir-fry 

for 1-2 minutes or until combined and heated through. Stir 

in the basil leaves. Serve with steamed brown rice and 

sprinkle with the extra basil leaves. 


per serve 

ENERGY 1425kj FAT 

SATURATED 0.50g 

FAT TOTAL 2.5G 






SODIUM 0.00g 


BANANA SPLIT ICE 

CREAM SANDWICHES 

MAKES 10 


per serve 

ENERGY 690kj 






PROTEIN 2.20g 


SODIUM 77.00g 

1.8L ctn Light & Creamy Classic Vanilla ice-cream 

2 small ripe bananas 

1 tbs lemon juice 

1/2 tsp vanilla bean paste 

200g pkt Weight Watchers Milk Chocolate Biscuits 

1 1/2 tbs rice malt syrup 

1 1/2 tsp raw cacao powder, sifted 

2 tbs flaked almonds, toasted 

10 cherries, to serve 

METHOD 

Step 1 Grease a 16 x 26cm (base measurement) slice pan. Line with 

baking paper, allowing sides to overhang. Place the ice-cream in a 

large bowl. Set aside for 10 minutes to soften. 

Step 2 Meanwhile, place the bananas, lemon juice and vanilla bean 

paste in a small bowl. Use a fork to mash until almost smooth. 

Step 3 Fold through ice-cream. Spread into prepared pan and cover 

with plastic wrap. Freeze for 8 hours or overnight until firm. 

Step 4 Line a baking tray with baking paper. Place 10 biscuits, 

chocolate side up, on prepared tray. Remove ice-cream from pan 

and place on a clean chopping board. Working quickly, use a 5cm 

round cutter to cut 10 discs from ice-cream slab. Place 1 ice-cream 

disc on each biscuit. Top with another biscuit, chocolate side down, 

and gently press to seal. Place in the freezer for 4 hours or until 

firm. 

Step 5 Meanwhile, to make chocolate sauce, place rice malt syrup 

and cacao powder in a bowl. Stir until smooth and combined. 6 Top 

each ice-cream sandwich with a spoonful of chocolate sauce. 

Sprinkle with toasted almonds and top with a cherry. 


ROCKMELON 

BRUSCHETTA/GOAT'S 

CHEESE AND 

PROSCIUTTO-SERVES 2 

150g goat's cheese, at room temperature 

1/2 teaspoon finely grated orange rind 

1/2 teaspoon finely grated lemon rind 

6 slices sourdough bread, chargrilled 

6 slices prosciutto 

500g rockmelon, peeled, thinly sliced lengthways 

Honey, to serve 

Fresh mint leaves, to serve 

METHOD 

Step 1 

Combine the goat's cheese, orange rind and lemon rind in a 

bowl. Season. 

Step 2 

Spread goat's cheese mixture over bread. Top with 

prosciutto and rockmelon. Drizzle over the honey. Season 

with pepper and sprinkle with mint. 

NUTRITION values are based on per 

serve 

ENERGY 889kj FAT SATURATED 2g 

FAT TOTAL 9g 








ASIAN GREENS WITH 

CHICKEN AND CRISPY 

NOODLE SALAD 

SERVES 4 


per serve 

ENERGY 1300kj FAT 

SATURATED 2.5g 





PROTEIN 33g 


SODIUM 0mg 

4 single chicken breast fillets 

2 Lebanese cucumbers, halved lengthways, thinly sliced diagonally 

1 bunch baby pak choy, leaves separated, finely shredded 

110g (2 cups) trimmed bean sprouts 

1 bunch fresh coriander, leaves picked 

1 bunch fresh mint, leaves picked 

125ml (1/2 cup) sweet chilli sauce 

2 tablespoons fresh lime juice 

1 x 100g pkt Chang's Crunchy Noodles 

METHOD 

Step 1 - Bring a large deep frying pan of water to the boil over high 

heat. Add the chicken and reduce heat to medium-low. Simmer for 

10 minutes or until cooked through. Drain. Transfer to a plate. Set 

aside for 10 minutes to cool slightly. 

Step 2 - Meanwhile, combine the cucumber, baby pak choy, bean 

sprouts, coriander and mint in a large bowl. Whisk together the 

sweet chilli sauce and lime juice in a small jug. 

Step 3 - Finely shred the chicken. Add the chicken and noodles to 

the cucumber mixture. Drizzle the dressing over the salad and toss 

until well combined. Serve immediately. 


THE IDEAS TEAM 

Ivan Vujicic & Melonie Vujicic 

Be. by Mel

Healthy Eating Ebook BBM

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