This highly nutritious breakfast is perfect for a cold winters morning. Quiona is packed with protein and fibre to help keep your blood sugar levels stable throughout the day. Quinoa is also a great gluten-free alternative to oats. This tasty porridge contains zinc-rich sunflower seeds for healthy immune function, almonds which are a good source of calcium for strong bones, and probiotics found in yoghurt for good digestion. Apples are an excellent source of pectin and fibre which helps keep you regular and helps protect you from bowel cancer.
1 ½ cup quinoa
1 ½ cup organic milk (cow's, soy, almond, rice) 
1 ½ tsp ground cinnamon
1 red delicious apple
1 Tbs slivered almonds
1 Tbs sunflower seeds
1 Tbs sultanas (or cranberries)
¼ cup water
2 tsp raw honey (if desired)
Spoonful natural yoghurt
Rinse quinoa well to remove bitter coating. Heat a saucepan over a medium heat and add quinoa, 1 cup milk, and cinnamon and bring to the boil, then reduce heat and simmer for 10 minutes.
Peel and dice apple then add to porridge. Add almonds, sunflower seeds, sultanas and the rest of the milk. Cook for a further 15 minutes, stirring occasionally.
Add some of the water if the porridge looks dry. Stir through honey and serve with a spoonful of yoghurt. Pour over a little extra milk if desired.
This porridge is delicious made with other fruits too such as banana of pear, and a variety of nuts and seeds.
There is no better way to start a winter's day than with a nourishing bowl of porridge. Oats not only provide you with complex carbohydrates, for slow release energy, but a host of other important nutrients that are needed for good health and prevention of disease. Try experimenting with different seasonal fruits, spices and nuts and seeds.
1 cup rolled oats
1 1/2 cups organic milk (cow's, soy, almond, rice)
1 ripe pear, diced
1 Tbs sunflower seeds
1 Tbs pumpkin seeds
2 tsp raw organic honey
Pinch ground cinnamon
In a small saucepan add oats and milk. Cook over a medium heat for 3 minutes, stirring well.
Add diced fruit and LSA and cook for another 3 minutes until porridge has a creamy texture and fruit is cooked through.
Take saucepan off the heat and stir through honey. Serve and sprinkle with cinnamon.
This highly nutritious muesli is the perfect start to the day, packed with the goodness of whole oats, nuts, seeds and sun-dried fruits. Oats help calm and support the nervous system. Oats also contain beta-glucan, a type of soluble fiber proven to lower high cholesterol and reduce the risk of cardiovascular disease and stroke.
1 cup whole oats
1 cuppuffed brown rice, amaranth, quinoa or buckwheat
3 Tbs chia seeds or flaxseeds
¼ cup pumpkin and sunflower seeds
¼ cup raw almonds
½ cup mixed sun-dried fruits (eg. apple, apricot, dates, figs, cranberries, or goji berries), roughly chopped
Mix together in a bowl and serve with a spoonful of natural yoghurt and milk if desired. You can also add a little drizzle of raw honey.
This version of a healthy Swiss style muesli makes for a perfect, well-balanced breakfast. Packed with fibre and probiotic goodness this muesli helps to promote healthy digestion and immune function. Berries are one of the best sources of antioxidants, which help fight free radical damage in the body and prevent chronic disease.
2 cups rolled oats
2 tablespoons almond flakes
2 tablespoons sunflower seeds
1 tablespoons linseeds
2 cups low-fat organic milk
¼ cup 100% apple juice
1 grated apple or pear (leave skin on if using organic fruit)
½ cup natural yoghurt
1 cup mixed berries (strawberries, blueberries and raspberries)
Soak oats, nuts and seeds overnight in milk and apple juice.
When ready to serve mix through yoghurt and fresh fruit.
This popular Middle Eastern dip made from chickpeas and tahini makes the perfect protein-rich snack with wholegrain crackers or vegetable sticks.
2 x 440g cans chickpeas, drained
2 cloves garlic, crushed
1/4 cup lemon juice
1/4 cup tahini
2 Tbs cold pressed extra virgin olive oil or flaxseed oil
Pinch sea salt
1 tsp finely chopped fresh parsley or basil
Place all ingredients in a blender and mix until smooth.
Store in an airtight container in the fridge for up to a week
This fantastic Italian sauce is rich in healthy unsaturated fats and is a good source of protein, calcium andimmune boosting garlic. Pesto can enrich a variety of dishes such as pasta, lasagna, grilled vegetables orbruschetta. For added flavour spread a little pesto on sandwiches, wraps or burgers.
2 cloves garlic, crushed
1 tablespoon finely grated low-fat parmesan cheese
2 tablespoons cold pressed flaxseed oil or olive oil
3 tablespoons lemon juice
2 tablespoons pine nuts
150 g (3 cups) fresh basil leaves
Place ingredients in a blender and mix untilwell combined.
Keep in an airtight container in the fridge for up toa week.
This light and creamy low-fat mayonnaise contains healthy unsaturated fats and immune boosting garlicand yoghurt. Use as a spread for sandwiches, burgers and wraps. This mayonnaise makes a lovely potato or pasta salad.
1 teaspoon Dijon mustard
11/2 tablespoons lemon juice
1 small garlic clove, crushed
1/4 cup (63 g/21/4 oz) natural or Greek yoghurt
Pinch sea salt
2 tablespoons cold pressed flaxseed orextra virgin olive oil
In a small bowl whisk mustard, lemon juice, garlic,yoghurt and sea salt, until well combined.
Slowly pour oil into mixture, whisking until mayonnaisethickens and looks creamy.
Any excess can be stored in an airtight container in thefridge for up to a week.
Makes 1/2 cup.
Beetroot is such a richly coloured vegetable that brightens up any dish. Beetroots contain powerfulantioxidants which help prevent free radical damage in the body. They are also a good source ofvitamin C, iron and magnesium. Ideal spreadon sandwiches, wraps and burgers.
4 medium beetroots
2 clove garlic, crushed
3 tablespoons lemon juice
1 tablespoon cold pressed flaxseed or extra virginolive oil
1 cup natural or Greek yoghurt
1/2 teaspoon ground coriander
1/2 teaspoon ground cumin
1/2 teaspoon paprika
Boil or bake beetroots until tender.
Boil: Scrub beetroots and cut stems off (leaving a littlestem attached). Place in boiling water and cook foraround 45 minutes, until tender.
Bake: Preheat oven to 200oC (400*F/Gas 6). Scrubbeetroots and wrap individually in foil. Roast for around1 hour, until tender.
When beetroots have cooled, peel. Skin should rub off easily. You can use rubber gloves for this part as it canget a little messy.
Place cooled beetroots in a blender and process untilfinely grated.
Add in the remaining ingredients and blend until well mixed.
Store in an airtight container in the fridge for up to
Makes approximately 3 cups.
Variations: Add 2 tablespoons of crushed macadamias or walnuts. For a smoother dip addmore yoghurt and blend well.
Eggs are a fantastic source of protein which is one of the best ways to help keep your blood sugar levels stable and curb sugar cravings. Eggs are also one of the few foods that are a naturally good source of vitamin D, found in the yolk. Vitamin D is important for bone health and for boosting immunity. Eggplants are a good source of dietary fibre for bowel health, and B vitamins to boost energy levels. The purple skin of the eggplant is rich in the phytonutrient nasunin, a highly effective antioxidant, which protects your body from free radical damage.
1 Tbs olive oil
1 small eggplant, roughly diced
1 zucchini, sliced
1 green capsicum, roughly sliced
1 small red onion, roughly diced
Handful of cherry tomatoes
2 cloves of garlic, crushed
Â½ cup of crumbled low-fat feta
Heat oil in a large pan (with heat proof handle) over a medium-high heat. Add eggplant, zucchini, capsicum, onion and garlic and cook for around 8 minutes or until cooked through. Toss through tomatoes and cook for another 2-3 minutes.
Wisk eggs in a medium bowl and then whisk through cheese. Pour egg mixture over vegetables in pan. Turn heat down to low-medium and cook for a further 10 minutes or until cooked through.
Place frittata under a medium heat griller for around 5 minutes until golden brown.
Remove frittata from pan, cut into wedges and serve with a green salad.
This tasty Indian dish is a quick and nutritious low-fat meal. Lentils are an excellent source of protein, dietary fibre, B vitamins, iron and zinc. Dahl goes perfectly with warm wholemeal pita bread, or a small bowl of brown rice or quinoa.
2 tsp finely grated fresh ginger
1 onion, finely chopped
1-2 clove garlic, crushed
1 1/4 cups green lentils, rinse well
1 tsp ground turmeric
2 tsp garam masala
1 tsp ground coriander
1/2 cup peas (fresh or frozen)
1/2 cup corn kernels
1 carrot, diced
3 Tbs lemon juice
400 g can tomatoes
Lightly spray a large saucepan with olive oil and place over a medium heat. Add onion and garlic and cook until tender.
Add lentils, carrot, ginger, spices and 4 cups (1250 ml) of water, and then bring to the boil.
Reduce heat and simmer covered for 30-45 minutes, until lentils are tender and water has been absorbed. If lentils are not cooked through you can add more water.
Just before lentils have finished cooking, add peas, corn, tomato and lemon juice, and cook for another 5 minutes.