HEALTHY EATING
Healthy Recipes Required
We are looking for submissions of recipes. If you know a recipe that is healthy, gluten free, diabetes friendly etc email it to Sophia Czarkowski - sophia.czarkowski@rrc.qld.gov.au
Website
Frozen Yoghurt Shortcakes (serves 4)
Recipe courtesy of the Heart Foundation
1. Using a pastry brush lightly brush 4 muffin pans with sunflower oil
2. Place 100g extra light cream cheese in a mixing bowl and add 6 teaspoons of 100% fruit jam and mix well. Stir in 100g low fat fruit yoghurt
3. Divide the mixture between muffin pans and top mixture with 1 wheatmeal biscuit
4. Place the shortcakes in the freezer for 2-3 hours. Remove from freezer 5 minutes before serving.
5. To serve loosen shortcake with butter knife and turn out on to plate, serve with biscuit on the bottom. Top with fresh fruit.
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Snacking - Fruit
Fresh fruit is an ideal snack, you can also try dried fruit or tinned fruit in natural juice. Other great ideas include; fresh fruit skewers with a sprinkle of cinnamon sugar or 1 marshmallow, baked or grilled fruit served with one scoop of low fat icecream or custard or fruit smoothies (use fresh fruit, reduced fat milk and try using low fat yoghurt instead of icecream).
Website
Snacking - Vegetables
Try using vegetables as snack foods. Vegetable kebabs, baked beans on wholemeal/wholegrain toast, fresh vegies (carrot, celery, broccoli, snow peas etc) with dips (hommus, salsa, tzatziki), add grated or mashed vegetables to muffin and cake recipes.
Website
Snacking - Bakery Products
Wholemeal or multigrain English muffins, crumpets, lavash and pita breads are health alternatives especially when topped with: zucchinis, mushrooms, eggplants, tomatoes, basil, spreads, tomato paste and low fat cheese slices.
Website
Eating Out - Healthy Style
Ten Top Tips for Eating Out
1. Choose meals that include fruit and/or vegies
2. Opt for lean meats
3. Avoid sugary drinks and alcohol, choose plain or sparkling water or diet soft drinks
4. Ask for a smaller serving size, if available
5. Check out the restaurant website before you go to see if they have any nutrition information
6. Eat slowly and stop when you are full
7. If you have a sweet tooth, share your dessert
8. Ask for healthier options like no butter on your vegetables, salad dressing on the side, vegetables instead of chips
9. Choose a restaurant that has healthy options
10. Try to walk to the restaurant, or at least park a few blocks away
When eating…
Asian:
Choose - clear soups, braised meat dishes, stir fried vegies, chop suey, nori rolls/sushi, steamed rice.
Avoid – battered or fried meat dishes, coconut milk, satays, fried dim sims/spring rolls/rice
Bistro:
Choose – grilled fish, chicken or steak, salads without dressings, roast of the day, vegies or salad as side, plain bread.
Avoid – crumbed or fried foods, mixed grills, schnitzels, creamy sauces, chips/wedges, garlic bread.
Indian:
Choose – chicken/prawn masala, Tandoori chicken, dahl, cucumber raita, roti, steamed rice.
Avoid – samosas, curry puffs, creamy dishes, butter chicken, pappadums.
Italian:
Choose – tomato based sauces, marinara sauces, thin crust vegetarian pizza, plain bread, ask for less cheese on your pizza.
Avoid – creamy sauces, meat lovers pizza, pepperoni or salami dishes, garlic bread.
Mexican:
Choose – refried beans, chilli con carne, soft taco/burrito/fajita with lots of salad, paella, salsa dips with fresh tortilla.
Avoid – chimichanga, guacamole, sour cream, lots of cheese, corn chips.
Website
High Fibre Banana Bread
Courtesy of Queensland Government's Find your 30.
1. Whisk 1/3 cup brown sugar, 1 egg and 200ml low fat natural yoghurt in a bowl
2. Fold in 1 cup mashed banana and 30g diced dried apricots, followed by 1 cup self raising flour, ¼ cup wholemeal self raising flour, ½ teaspoon bicarbonate soda, 2 tablespoons oat bran, 1 teaspoon cinnamon and ½ teaspoon of nutmeg
3. Spoon mixture into a lined loaf tin and bake at 160oC for 50 minutes
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GLUTEN FREE CARROT CAKE
Preheat oven to 160 degrees. Grease and line 8 cm deep pan
Sift 1/3 cup rice flour, 1/3 cup gluten free cornflour, 2 tsp baking powder, 1 tsp bi-carb soda and 1 ½ tablespoons mixed spice in a bowl. Add 2 cups almond meal, 1 cup brown sugar, 2 (grated and peeled) carrots, 4 egg yolks, and 1/3cup walnuts. Mix well.
Using an electric beater beat 4 egg whites until stiff peaks form. Fold in to mixture.
Pour into greased pan and bake in oven until cake is cooked when skewer inserted in middle of cake comes out clean.
Mix 250g cream cheese, 1 tablespoon lemon juice and 2 cups icing sugar together. Refrigerate for 15 minutes.
Ice cooled cake and spread remaining 1/3 cup walnuts over the top.
Website
Healthy Eating for your pooch
Information Courtesy of Bark Busters Central Queensland.
A Natural Diet for Your Dog
In the wild, dogs ate partly decomposed herbivorous animals. They would start with the stomach contents,
then eat the organ meat and finish with the lean meat and bones. Dogs would also scavenge for food –
anything that was edible such as grass, fruit fallen from trees and semi-decomposed other remains –
therefore all the food they ate was raw.
A commercially fed diet (tinned or dry food) dog will need to eat a larger quantity of that food in order to
obtain the same about of energy it could obtain from a small, well balance natural meal. There are
numerous benefits to natural feeding, i.e., better overall health, less skin and coat problems, less dental
problems, less droppings which are easier to dispose of, and in some cases less digging and chewing
behaviour some dogs might be tempted to do. Below are some suggestions for natural feeding:
Protein
Beef, lamb flaps, brisket bones and off-cuts, chicken carcasses, wings and legs, rabbit,
mutton and tinned sardines in oil.
Chicken can be fed whole and raw, as long as your dog has enough teeth to deal with the
bones, otherwise leg and wing pieces are ideal.
Eggs are ideally fed whole and raw with the shell for added calcium. If there are chickens
kept near the dog, it is not a good idea to feed the shell as the dog may start to steal eggs.
An easy meal to prepare for your dog is to combine a kilogram of minced beef, a packet of
thawed mixed vegetables put through the blender, garlic and an egg (plus shell) – mix
together and freeze portions.
Only meat fit for human consumption should be fed to your dog, and should always be raw.
Raw
Meaty Bones
At least two to three times per week and should form the bulk of the diet. Beware of bones
with young puppies – they must only be given under supervision.
Do not feed bones after other food – only when the dog is hungry.
While some dogs love devouring large bones, puppies need small bones they can eat like
chicken necks and wings, cut into bite size pieces, beef spare ribs etc.
Never ever give cooked bones to any dog. Cooked bones of any kind can cause
major problems.
Fruit and
Vegetables
A variety of both, preferably grated, raw or steamed so that they resemble the consistency
and contents of an herbivorous animal’s stomach. Good examples include carrot, celery,
broccoli, cauliflower, pumpkin and apple.
The water from steamed or boiled vegetables can be given to your dog in their water bowl.
Offal
Liver, kidney, tripe, heart and brain (in moderation). Sheep’s liver must be cooked.
Website
Healthy Recipe 13/08/2010
Tuna Nicoise
A light lunch with the benefit of Omega 3
Serves: 4 – 6
Preparation time: 20 minutes
Cooking time: 20 minutes
Ingredients
6 Baby potatoes
1 red capsicum, chopped
2 medium vine ripened tomatoes, quartered
1 Lebanese cucumber, halved and sliced
400g canned artichokes, drained and quartered
100g kalamata olives
¼ cup fresh Basil Leaves
2 x 200 gram can of Lemon & Pepper Tuna
125 mL Italian Salad Dressing
2- hard boiled eggs, quartered
2 cloves fresh garlic, crushed
1 tablespoon red wine vinegar
1) Cook the potatoes in a large pot of boiling water until just tender, allow to cool then cut into quarters
2) Put the potatoes, capsicum, tomatoes, cucumber, artichokes, olives, eggs and basil leaves in a large bowl and gently toss to combine
3) Spoon the salad into individual bowls. Drain the tuna and break into large bite size pieces. Top the salad with tuna slices. Whist the dressing, vinegar and garlic and drizzle over the salad.
Website
Grilled Prawn Salad
Serves: 4
Preparation time: 15 minutes
Cooking time: 10 minutes
Ingredients:
Grated rind and juice of 1 lime, plus lime wedges, to serve
1 garlic clove, crushed
2 tablespoons Viva Extra Virgin Olive Oil*
1.2kg large green king prawns, peeled, deveined, tails intact
500g McCain Super Juicy Corn Kernels*
1 avocado, cut into 1cm cubes
250g roma or cherry tomatoes, quartered
1 cup coriander leaves
Make this meal healthier by using Tick approved ingredients.
*Products available with the Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick.
Instructions:
1. Combine lime rind, garlic, 1 tbsp of oil and prawns in a large bowl and season. Thread 4 prawns onto each of 12 bamboo skewers and set aside.
2. Cook corn kernels in a saucepan of boiling water for 2-3 mins, until just tender. Drain, rinse immediately under cold water, and then drain again.
3. Combine corn, avocado, tomato, coriander, lime juice and remaining oil in a bowl.
4. Preheat a barbecue grill on high. Cook skewers for 3-4 mins each side, until prawns are pink and opaque. Serve on salsa with lime wedges.
Website
Work Lunch Special
Morning Tea: Apple and Oat slice
This fat free, low GI and low sugar slice is an ideal snack for morning or afternoon tea. Keep in fridge for up to 5 days or freeze for up to 6 weeks.
Ingredients
2 cups Wholemeal Self-Raising Flour
3 tsp mixed spice
1 cup oats
1 cup sultanas or dried apricots
2 green apples grated or 1 tin pie apples
1 egg
½ cup Vanilla Yoplait For Me Yoghurt
½ cup Apple Juice
½ cup Honey
Small packet of chopped walnuts (Optional)
Instructions
1. Combine dry ingredients, sultanas/apricots and apple in a bowl. Mix honey, egg, yoghurt, apple juice and honey in a separate bowl, then add to dry ingredients.
2. Spoon into a lined slice tin and sprinkle with walnuts. Bake in over for 40mins at 160oC
Lunch: Tuna and Mixed Bean Salad
Packed with protein rich tuna and beans, this tasty salad makes a filling and healthy meal.
Serves: 1-2
Preparation time: 10 minutes
Cooking time: 5 minutes
Ingredients
200g sugar snap peas
400g can Edgell Four Bean Mix, rinsed, drained*
1 x small can John West Tuna in Springwater, drained, flaked into large chunks* (per person)
1/2 large red onion, halved, thinly sliced
1 carrots, halved lengthways, thinly sliced diagonally
1/2 cup flat leaf parsley leaves
Praise Extra Virgin Olive Oil French Mustard & Herb dressing* to taste
Make this meal healthier by using Tick approved ingredients.
*Products available with the Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick.
Instructions
1. Cook sugar snap peas in a saucepan of boiling, salted water for 2-3 mins, until bright green and just tender. Drain, rinse under cold running water and drain again.
2. Place in a bowl with remaining ingredients and toss to combine. Season to taste and serve. *Tip: Add tuna just before serving
Afternoon Tea: Rosie Watermelon with strawberries and mint
Serves: 1-2
Preparation time: 10 minutes
Cut up watermelon and strawberries and place in a container. Add a few drops of rose water essence and a few torn mint leaves. Lightly shake to combine.
Website
Baked Rice and Zucchini
Baked rice and zucchini
Serves: 6
Preparation time: 10 minutes
Cooking time: 65 minutes
Ingredients
3/4 cup brown rice
1 tb extra virgin olive oil*
2 onions, chopped
4 cloves garlic, finely chopped
500g green zucchini, scrubbed, but not peeled, thinly sliced
500g yellow zucchini, scrubbed, but not peeled, thinly sliced
2 tbs fresh oregano leaves, coarsely chopped
1 punnet cherry tomatoes, halved
heaped 1/3 cup low-fat ricotta*
1/4 cup freshly grated parmesan
Make this meal even healthier by using Tick approved ingredients.
*Products available with the Heart Foundation Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick.
Instructions
1. Preheat oven to 200°C (180°C fan forced).
2. Cook the rice in boiling water until al dente, about 35 minutes. Drain and set aside in a bowl.
3. Combine the oil and onions in a large non-stick frying pan and cook over moderate heat until soft, about 5 minutes, stirring frequently. Add garlic and stir a further 1 minute.
4. Add zucchini and cook 5 minutes, until crisp tender, then stir in oregano and season with coarsely ground black pepper. Add zucchini mixture to the rice, together with the cherry tomatoes and ricotta and mix well. Check seasoning.
5. Spread evenly in an ovenproof dish sprayed with olive or canola oil cooking spray, then scatter with parmesan. Cover with foil and bake 20 minutes. Remove foil and cook a further 10 minutes or until top is golden and filling is bubbling.
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Lemon Tuna Risotto
Lemon tuna risotto
A delicious risotto with tuna lightly flavoured with fragrant lemon zest.
Serves: 4
Cooking time: 22 minutes
Ingredients
425g can John West Tuna - Olive Oil Blend, drained reserving 2 tablespoons*
2 cloves garlic, crushed
11/2 cups Arborio rice
4 cups boiling water
8 baby roma tomatoes, quartered
1/4 cup shredded fresh basil
50g feta cheese
1 cup baby spinach leaves
Grated rind of 1 lemon
Make this meal healthier by using Tick approved ingredients.
*Products available with the Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick.
Instructions
1. Heat 2 tablespoon of reserved tuna oil in a large saucepan. Add garlic and rice and cook for 1 minute. Pour in boiling water; simmer for 15-20 minutes or until rice is tender and liquid absorbed, stirring occasionally.
2. Gently stir though drained John West Tuna, tomatoes and basil, season with pepper to taste. Remove from heat stand covered for 2-3 minutes.
3. Spoon rice mixture into serving bowls, crumble feta over the rice, top with spinach leaves and sprinkle with lemon rind.
Website
Chilli Con Carne
Make extra of this versatile Chilli Con Carne recipe to use in mini pies, nachos, or as a base for a bolognese sauce.
Serves: 4
Preparation time: 10 minutes
Cooking time: 40 minutes
Ingredients
1 tbsp Crisco Vegetable Oil*
1 onion, finely chopped
2 garlic cloves, crushed
350g lean beef mince
2 tbsp ground cumin
1 tbsp ground coriander
11/2 cups (390g) Leggo’s Sugo Di Pomodoro Premium Sauce Classic Tomato*
3 x 400g cans Edgell Red Kidney Beans*, drained, rinsed
2 tsp dried oregano
1/3 cup coriander sprigs, to garnish
Doongara clever rice steamed*, to serve
Make this meal healthier by using Tick approved ingredients.
*Products available with the Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick.
Instructions
1. Heat oil in a heavy-based casserole dish on medium high. Cook onion for 5 mins, stirring until softened. Add beef and cook for another 3 mins, breaking up mince with a wooden spoon to avoid any large lumps.
2. Stir through garlic and spices and cook for another 1 min, until fragrant. Stir in remaining ingredients and 1 cup water.
3. Bring to boil. Reduce heat and simmer, covered, for 30 mins.
4. Serve with steamed rice and garnish with coriander
Website
Recipe courtesy of the Heart Foundation
1. Using a pastry brush lightly brush 4 muffin pans with sunflower oil
2. Place 100g extra light cream cheese in a mixing bowl and add 6 teaspoons of 100% fruit jam and mix well. Stir in 100g low fat fruit yoghurt
3. Divide the mixture between muffin pans and top mixture with 1 wheatmeal biscuit
4. Place the shortcakes in the freezer for 2-3 hours. Remove from freezer 5 minutes before serving.
5. To serve loosen shortcake with butter knife and turn out on to plate, serve with biscuit on the bottom. Top with fresh fruit.
Website
Snacking - Fruit
Fresh fruit is an ideal snack, you can also try dried fruit or tinned fruit in natural juice. Other great ideas include; fresh fruit skewers with a sprinkle of cinnamon sugar or 1 marshmallow, baked or grilled fruit served with one scoop of low fat icecream or custard or fruit smoothies (use fresh fruit, reduced fat milk and try using low fat yoghurt instead of icecream).
Website
Snacking - Vegetables
Try using vegetables as snack foods. Vegetable kebabs, baked beans on wholemeal/wholegrain toast, fresh vegies (carrot, celery, broccoli, snow peas etc) with dips (hommus, salsa, tzatziki), add grated or mashed vegetables to muffin and cake recipes.
Website
Snacking - Bakery Products
Wholemeal or multigrain English muffins, crumpets, lavash and pita breads are health alternatives especially when topped with: zucchinis, mushrooms, eggplants, tomatoes, basil, spreads, tomato paste and low fat cheese slices.
Website
Eating Out - Healthy Style
Ten Top Tips for Eating Out
1. Choose meals that include fruit and/or vegies
2. Opt for lean meats
3. Avoid sugary drinks and alcohol, choose plain or sparkling water or diet soft drinks
4. Ask for a smaller serving size, if available
5. Check out the restaurant website before you go to see if they have any nutrition information
6. Eat slowly and stop when you are full
7. If you have a sweet tooth, share your dessert
8. Ask for healthier options like no butter on your vegetables, salad dressing on the side, vegetables instead of chips
9. Choose a restaurant that has healthy options
10. Try to walk to the restaurant, or at least park a few blocks away
When eating…
Asian:
Choose - clear soups, braised meat dishes, stir fried vegies, chop suey, nori rolls/sushi, steamed rice.
Avoid – battered or fried meat dishes, coconut milk, satays, fried dim sims/spring rolls/rice
Bistro:
Choose – grilled fish, chicken or steak, salads without dressings, roast of the day, vegies or salad as side, plain bread.
Avoid – crumbed or fried foods, mixed grills, schnitzels, creamy sauces, chips/wedges, garlic bread.
Indian:
Choose – chicken/prawn masala, Tandoori chicken, dahl, cucumber raita, roti, steamed rice.
Avoid – samosas, curry puffs, creamy dishes, butter chicken, pappadums.
Italian:
Choose – tomato based sauces, marinara sauces, thin crust vegetarian pizza, plain bread, ask for less cheese on your pizza.
Avoid – creamy sauces, meat lovers pizza, pepperoni or salami dishes, garlic bread.
Mexican:
Choose – refried beans, chilli con carne, soft taco/burrito/fajita with lots of salad, paella, salsa dips with fresh tortilla.
Avoid – chimichanga, guacamole, sour cream, lots of cheese, corn chips.
Website
High Fibre Banana Bread
Courtesy of Queensland Government's Find your 30.
1. Whisk 1/3 cup brown sugar, 1 egg and 200ml low fat natural yoghurt in a bowl
2. Fold in 1 cup mashed banana and 30g diced dried apricots, followed by 1 cup self raising flour, ¼ cup wholemeal self raising flour, ½ teaspoon bicarbonate soda, 2 tablespoons oat bran, 1 teaspoon cinnamon and ½ teaspoon of nutmeg
3. Spoon mixture into a lined loaf tin and bake at 160oC for 50 minutes
Website
GLUTEN FREE CARROT CAKE
Preheat oven to 160 degrees. Grease and line 8 cm deep pan
Sift 1/3 cup rice flour, 1/3 cup gluten free cornflour, 2 tsp baking powder, 1 tsp bi-carb soda and 1 ½ tablespoons mixed spice in a bowl. Add 2 cups almond meal, 1 cup brown sugar, 2 (grated and peeled) carrots, 4 egg yolks, and 1/3cup walnuts. Mix well.
Using an electric beater beat 4 egg whites until stiff peaks form. Fold in to mixture.
Pour into greased pan and bake in oven until cake is cooked when skewer inserted in middle of cake comes out clean.
Mix 250g cream cheese, 1 tablespoon lemon juice and 2 cups icing sugar together. Refrigerate for 15 minutes.
Ice cooled cake and spread remaining 1/3 cup walnuts over the top.
Website
Healthy Eating for your pooch
Information Courtesy of Bark Busters Central Queensland.
A Natural Diet for Your Dog
In the wild, dogs ate partly decomposed herbivorous animals. They would start with the stomach contents,
then eat the organ meat and finish with the lean meat and bones. Dogs would also scavenge for food –
anything that was edible such as grass, fruit fallen from trees and semi-decomposed other remains –
therefore all the food they ate was raw.
A commercially fed diet (tinned or dry food) dog will need to eat a larger quantity of that food in order to
obtain the same about of energy it could obtain from a small, well balance natural meal. There are
numerous benefits to natural feeding, i.e., better overall health, less skin and coat problems, less dental
problems, less droppings which are easier to dispose of, and in some cases less digging and chewing
behaviour some dogs might be tempted to do. Below are some suggestions for natural feeding:
Protein
Beef, lamb flaps, brisket bones and off-cuts, chicken carcasses, wings and legs, rabbit,
mutton and tinned sardines in oil.
Chicken can be fed whole and raw, as long as your dog has enough teeth to deal with the
bones, otherwise leg and wing pieces are ideal.
Eggs are ideally fed whole and raw with the shell for added calcium. If there are chickens
kept near the dog, it is not a good idea to feed the shell as the dog may start to steal eggs.
An easy meal to prepare for your dog is to combine a kilogram of minced beef, a packet of
thawed mixed vegetables put through the blender, garlic and an egg (plus shell) – mix
together and freeze portions.
Only meat fit for human consumption should be fed to your dog, and should always be raw.
Raw
Meaty Bones
At least two to three times per week and should form the bulk of the diet. Beware of bones
with young puppies – they must only be given under supervision.
Do not feed bones after other food – only when the dog is hungry.
While some dogs love devouring large bones, puppies need small bones they can eat like
chicken necks and wings, cut into bite size pieces, beef spare ribs etc.
Never ever give cooked bones to any dog. Cooked bones of any kind can cause
major problems.
Fruit and
Vegetables
A variety of both, preferably grated, raw or steamed so that they resemble the consistency
and contents of an herbivorous animal’s stomach. Good examples include carrot, celery,
broccoli, cauliflower, pumpkin and apple.
The water from steamed or boiled vegetables can be given to your dog in their water bowl.
Offal
Liver, kidney, tripe, heart and brain (in moderation). Sheep’s liver must be cooked.
Website
Healthy Recipe 13/08/2010
Tuna Nicoise
A light lunch with the benefit of Omega 3
Serves: 4 – 6
Preparation time: 20 minutes
Cooking time: 20 minutes
Ingredients
6 Baby potatoes
1 red capsicum, chopped
2 medium vine ripened tomatoes, quartered
1 Lebanese cucumber, halved and sliced
400g canned artichokes, drained and quartered
100g kalamata olives
¼ cup fresh Basil Leaves
2 x 200 gram can of Lemon & Pepper Tuna
125 mL Italian Salad Dressing
2- hard boiled eggs, quartered
2 cloves fresh garlic, crushed
1 tablespoon red wine vinegar
1) Cook the potatoes in a large pot of boiling water until just tender, allow to cool then cut into quarters
2) Put the potatoes, capsicum, tomatoes, cucumber, artichokes, olives, eggs and basil leaves in a large bowl and gently toss to combine
3) Spoon the salad into individual bowls. Drain the tuna and break into large bite size pieces. Top the salad with tuna slices. Whist the dressing, vinegar and garlic and drizzle over the salad.
Website
Grilled Prawn Salad
Serves: 4
Preparation time: 15 minutes
Cooking time: 10 minutes
Ingredients:
Grated rind and juice of 1 lime, plus lime wedges, to serve
1 garlic clove, crushed
2 tablespoons Viva Extra Virgin Olive Oil*
1.2kg large green king prawns, peeled, deveined, tails intact
500g McCain Super Juicy Corn Kernels*
1 avocado, cut into 1cm cubes
250g roma or cherry tomatoes, quartered
1 cup coriander leaves
Make this meal healthier by using Tick approved ingredients.
*Products available with the Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick.
Instructions:
1. Combine lime rind, garlic, 1 tbsp of oil and prawns in a large bowl and season. Thread 4 prawns onto each of 12 bamboo skewers and set aside.
2. Cook corn kernels in a saucepan of boiling water for 2-3 mins, until just tender. Drain, rinse immediately under cold water, and then drain again.
3. Combine corn, avocado, tomato, coriander, lime juice and remaining oil in a bowl.
4. Preheat a barbecue grill on high. Cook skewers for 3-4 mins each side, until prawns are pink and opaque. Serve on salsa with lime wedges.
Website
Work Lunch Special
Morning Tea: Apple and Oat slice
This fat free, low GI and low sugar slice is an ideal snack for morning or afternoon tea. Keep in fridge for up to 5 days or freeze for up to 6 weeks.
Ingredients
2 cups Wholemeal Self-Raising Flour
3 tsp mixed spice
1 cup oats
1 cup sultanas or dried apricots
2 green apples grated or 1 tin pie apples
1 egg
½ cup Vanilla Yoplait For Me Yoghurt
½ cup Apple Juice
½ cup Honey
Small packet of chopped walnuts (Optional)
Instructions
1. Combine dry ingredients, sultanas/apricots and apple in a bowl. Mix honey, egg, yoghurt, apple juice and honey in a separate bowl, then add to dry ingredients.
2. Spoon into a lined slice tin and sprinkle with walnuts. Bake in over for 40mins at 160oC
Lunch: Tuna and Mixed Bean Salad
Packed with protein rich tuna and beans, this tasty salad makes a filling and healthy meal.
Serves: 1-2
Preparation time: 10 minutes
Cooking time: 5 minutes
Ingredients
200g sugar snap peas
400g can Edgell Four Bean Mix, rinsed, drained*
1 x small can John West Tuna in Springwater, drained, flaked into large chunks* (per person)
1/2 large red onion, halved, thinly sliced
1 carrots, halved lengthways, thinly sliced diagonally
1/2 cup flat leaf parsley leaves
Praise Extra Virgin Olive Oil French Mustard & Herb dressing* to taste
Make this meal healthier by using Tick approved ingredients.
*Products available with the Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick.
Instructions
1. Cook sugar snap peas in a saucepan of boiling, salted water for 2-3 mins, until bright green and just tender. Drain, rinse under cold running water and drain again.
2. Place in a bowl with remaining ingredients and toss to combine. Season to taste and serve. *Tip: Add tuna just before serving
Afternoon Tea: Rosie Watermelon with strawberries and mint
Serves: 1-2
Preparation time: 10 minutes
Cut up watermelon and strawberries and place in a container. Add a few drops of rose water essence and a few torn mint leaves. Lightly shake to combine.
Website
Baked Rice and Zucchini
Baked rice and zucchini
Serves: 6
Preparation time: 10 minutes
Cooking time: 65 minutes
Ingredients
3/4 cup brown rice
1 tb extra virgin olive oil*
2 onions, chopped
4 cloves garlic, finely chopped
500g green zucchini, scrubbed, but not peeled, thinly sliced
500g yellow zucchini, scrubbed, but not peeled, thinly sliced
2 tbs fresh oregano leaves, coarsely chopped
1 punnet cherry tomatoes, halved
heaped 1/3 cup low-fat ricotta*
1/4 cup freshly grated parmesan
Make this meal even healthier by using Tick approved ingredients.
*Products available with the Heart Foundation Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick.
Instructions
1. Preheat oven to 200°C (180°C fan forced).
2. Cook the rice in boiling water until al dente, about 35 minutes. Drain and set aside in a bowl.
3. Combine the oil and onions in a large non-stick frying pan and cook over moderate heat until soft, about 5 minutes, stirring frequently. Add garlic and stir a further 1 minute.
4. Add zucchini and cook 5 minutes, until crisp tender, then stir in oregano and season with coarsely ground black pepper. Add zucchini mixture to the rice, together with the cherry tomatoes and ricotta and mix well. Check seasoning.
5. Spread evenly in an ovenproof dish sprayed with olive or canola oil cooking spray, then scatter with parmesan. Cover with foil and bake 20 minutes. Remove foil and cook a further 10 minutes or until top is golden and filling is bubbling.
Website
Lemon Tuna Risotto
Lemon tuna risotto
A delicious risotto with tuna lightly flavoured with fragrant lemon zest.
Serves: 4
Cooking time: 22 minutes
Ingredients
425g can John West Tuna - Olive Oil Blend, drained reserving 2 tablespoons*
2 cloves garlic, crushed
11/2 cups Arborio rice
4 cups boiling water
8 baby roma tomatoes, quartered
1/4 cup shredded fresh basil
50g feta cheese
1 cup baby spinach leaves
Grated rind of 1 lemon
Make this meal healthier by using Tick approved ingredients.
*Products available with the Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick.
Instructions
1. Heat 2 tablespoon of reserved tuna oil in a large saucepan. Add garlic and rice and cook for 1 minute. Pour in boiling water; simmer for 15-20 minutes or until rice is tender and liquid absorbed, stirring occasionally.
2. Gently stir though drained John West Tuna, tomatoes and basil, season with pepper to taste. Remove from heat stand covered for 2-3 minutes.
3. Spoon rice mixture into serving bowls, crumble feta over the rice, top with spinach leaves and sprinkle with lemon rind.
Website
Chilli Con Carne
Make extra of this versatile Chilli Con Carne recipe to use in mini pies, nachos, or as a base for a bolognese sauce.
Serves: 4
Preparation time: 10 minutes
Cooking time: 40 minutes
Ingredients
1 tbsp Crisco Vegetable Oil*
1 onion, finely chopped
2 garlic cloves, crushed
350g lean beef mince
2 tbsp ground cumin
1 tbsp ground coriander
11/2 cups (390g) Leggo’s Sugo Di Pomodoro Premium Sauce Classic Tomato*
3 x 400g cans Edgell Red Kidney Beans*, drained, rinsed
2 tsp dried oregano
1/3 cup coriander sprigs, to garnish
Doongara clever rice steamed*, to serve
Make this meal healthier by using Tick approved ingredients.
*Products available with the Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick.
Instructions
1. Heat oil in a heavy-based casserole dish on medium high. Cook onion for 5 mins, stirring until softened. Add beef and cook for another 3 mins, breaking up mince with a wooden spoon to avoid any large lumps.
2. Stir through garlic and spices and cook for another 1 min, until fragrant. Stir in remaining ingredients and 1 cup water.
3. Bring to boil. Reduce heat and simmer, covered, for 30 mins.
4. Serve with steamed rice and garnish with coriander
Website
Try using vegetables as snack foods. Vegetable kebabs, baked beans on wholemeal/wholegrain toast, fresh vegies (carrot, celery, broccoli, snow peas etc) with dips (hommus, salsa, tzatziki), add grated or mashed vegetables to muffin and cake recipes.
Website
Snacking - Bakery Products
Wholemeal or multigrain English muffins, crumpets, lavash and pita breads are health alternatives especially when topped with: zucchinis, mushrooms, eggplants, tomatoes, basil, spreads, tomato paste and low fat cheese slices.
Website
Eating Out - Healthy Style
Ten Top Tips for Eating Out
1. Choose meals that include fruit and/or vegies
2. Opt for lean meats
3. Avoid sugary drinks and alcohol, choose plain or sparkling water or diet soft drinks
4. Ask for a smaller serving size, if available
5. Check out the restaurant website before you go to see if they have any nutrition information
6. Eat slowly and stop when you are full
7. If you have a sweet tooth, share your dessert
8. Ask for healthier options like no butter on your vegetables, salad dressing on the side, vegetables instead of chips
9. Choose a restaurant that has healthy options
10. Try to walk to the restaurant, or at least park a few blocks away
When eating…
Asian:
Choose - clear soups, braised meat dishes, stir fried vegies, chop suey, nori rolls/sushi, steamed rice.
Avoid – battered or fried meat dishes, coconut milk, satays, fried dim sims/spring rolls/rice
Bistro:
Choose – grilled fish, chicken or steak, salads without dressings, roast of the day, vegies or salad as side, plain bread.
Avoid – crumbed or fried foods, mixed grills, schnitzels, creamy sauces, chips/wedges, garlic bread.
Indian:
Choose – chicken/prawn masala, Tandoori chicken, dahl, cucumber raita, roti, steamed rice.
Avoid – samosas, curry puffs, creamy dishes, butter chicken, pappadums.
Italian:
Choose – tomato based sauces, marinara sauces, thin crust vegetarian pizza, plain bread, ask for less cheese on your pizza.
Avoid – creamy sauces, meat lovers pizza, pepperoni or salami dishes, garlic bread.
Mexican:
Choose – refried beans, chilli con carne, soft taco/burrito/fajita with lots of salad, paella, salsa dips with fresh tortilla.
Avoid – chimichanga, guacamole, sour cream, lots of cheese, corn chips.
Website
High Fibre Banana Bread
Courtesy of Queensland Government's Find your 30.
1. Whisk 1/3 cup brown sugar, 1 egg and 200ml low fat natural yoghurt in a bowl
2. Fold in 1 cup mashed banana and 30g diced dried apricots, followed by 1 cup self raising flour, ¼ cup wholemeal self raising flour, ½ teaspoon bicarbonate soda, 2 tablespoons oat bran, 1 teaspoon cinnamon and ½ teaspoon of nutmeg
3. Spoon mixture into a lined loaf tin and bake at 160oC for 50 minutes
Website
GLUTEN FREE CARROT CAKE
Preheat oven to 160 degrees. Grease and line 8 cm deep pan
Sift 1/3 cup rice flour, 1/3 cup gluten free cornflour, 2 tsp baking powder, 1 tsp bi-carb soda and 1 ½ tablespoons mixed spice in a bowl. Add 2 cups almond meal, 1 cup brown sugar, 2 (grated and peeled) carrots, 4 egg yolks, and 1/3cup walnuts. Mix well.
Using an electric beater beat 4 egg whites until stiff peaks form. Fold in to mixture.
Pour into greased pan and bake in oven until cake is cooked when skewer inserted in middle of cake comes out clean.
Mix 250g cream cheese, 1 tablespoon lemon juice and 2 cups icing sugar together. Refrigerate for 15 minutes.
Ice cooled cake and spread remaining 1/3 cup walnuts over the top.
Website
Healthy Eating for your pooch
Information Courtesy of Bark Busters Central Queensland.
A Natural Diet for Your Dog
In the wild, dogs ate partly decomposed herbivorous animals. They would start with the stomach contents,
then eat the organ meat and finish with the lean meat and bones. Dogs would also scavenge for food –
anything that was edible such as grass, fruit fallen from trees and semi-decomposed other remains –
therefore all the food they ate was raw.
A commercially fed diet (tinned or dry food) dog will need to eat a larger quantity of that food in order to
obtain the same about of energy it could obtain from a small, well balance natural meal. There are
numerous benefits to natural feeding, i.e., better overall health, less skin and coat problems, less dental
problems, less droppings which are easier to dispose of, and in some cases less digging and chewing
behaviour some dogs might be tempted to do. Below are some suggestions for natural feeding:
Protein
Beef, lamb flaps, brisket bones and off-cuts, chicken carcasses, wings and legs, rabbit,
mutton and tinned sardines in oil.
Chicken can be fed whole and raw, as long as your dog has enough teeth to deal with the
bones, otherwise leg and wing pieces are ideal.
Eggs are ideally fed whole and raw with the shell for added calcium. If there are chickens
kept near the dog, it is not a good idea to feed the shell as the dog may start to steal eggs.
An easy meal to prepare for your dog is to combine a kilogram of minced beef, a packet of
thawed mixed vegetables put through the blender, garlic and an egg (plus shell) – mix
together and freeze portions.
Only meat fit for human consumption should be fed to your dog, and should always be raw.
Raw
Meaty Bones
At least two to three times per week and should form the bulk of the diet. Beware of bones
with young puppies – they must only be given under supervision.
Do not feed bones after other food – only when the dog is hungry.
While some dogs love devouring large bones, puppies need small bones they can eat like
chicken necks and wings, cut into bite size pieces, beef spare ribs etc.
Never ever give cooked bones to any dog. Cooked bones of any kind can cause
major problems.
Fruit and
Vegetables
A variety of both, preferably grated, raw or steamed so that they resemble the consistency
and contents of an herbivorous animal’s stomach. Good examples include carrot, celery,
broccoli, cauliflower, pumpkin and apple.
The water from steamed or boiled vegetables can be given to your dog in their water bowl.
Offal
Liver, kidney, tripe, heart and brain (in moderation). Sheep’s liver must be cooked.
Website
Healthy Recipe 13/08/2010
Tuna Nicoise
A light lunch with the benefit of Omega 3
Serves: 4 – 6
Preparation time: 20 minutes
Cooking time: 20 minutes
Ingredients
6 Baby potatoes
1 red capsicum, chopped
2 medium vine ripened tomatoes, quartered
1 Lebanese cucumber, halved and sliced
400g canned artichokes, drained and quartered
100g kalamata olives
¼ cup fresh Basil Leaves
2 x 200 gram can of Lemon & Pepper Tuna
125 mL Italian Salad Dressing
2- hard boiled eggs, quartered
2 cloves fresh garlic, crushed
1 tablespoon red wine vinegar
1) Cook the potatoes in a large pot of boiling water until just tender, allow to cool then cut into quarters
2) Put the potatoes, capsicum, tomatoes, cucumber, artichokes, olives, eggs and basil leaves in a large bowl and gently toss to combine
3) Spoon the salad into individual bowls. Drain the tuna and break into large bite size pieces. Top the salad with tuna slices. Whist the dressing, vinegar and garlic and drizzle over the salad.
Website
Grilled Prawn Salad
Serves: 4
Preparation time: 15 minutes
Cooking time: 10 minutes
Ingredients:
Grated rind and juice of 1 lime, plus lime wedges, to serve
1 garlic clove, crushed
2 tablespoons Viva Extra Virgin Olive Oil*
1.2kg large green king prawns, peeled, deveined, tails intact
500g McCain Super Juicy Corn Kernels*
1 avocado, cut into 1cm cubes
250g roma or cherry tomatoes, quartered
1 cup coriander leaves
Make this meal healthier by using Tick approved ingredients.
*Products available with the Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick.
Instructions:
1. Combine lime rind, garlic, 1 tbsp of oil and prawns in a large bowl and season. Thread 4 prawns onto each of 12 bamboo skewers and set aside.
2. Cook corn kernels in a saucepan of boiling water for 2-3 mins, until just tender. Drain, rinse immediately under cold water, and then drain again.
3. Combine corn, avocado, tomato, coriander, lime juice and remaining oil in a bowl.
4. Preheat a barbecue grill on high. Cook skewers for 3-4 mins each side, until prawns are pink and opaque. Serve on salsa with lime wedges.
Website
Work Lunch Special
Morning Tea: Apple and Oat slice
This fat free, low GI and low sugar slice is an ideal snack for morning or afternoon tea. Keep in fridge for up to 5 days or freeze for up to 6 weeks.
Ingredients
2 cups Wholemeal Self-Raising Flour
3 tsp mixed spice
1 cup oats
1 cup sultanas or dried apricots
2 green apples grated or 1 tin pie apples
1 egg
½ cup Vanilla Yoplait For Me Yoghurt
½ cup Apple Juice
½ cup Honey
Small packet of chopped walnuts (Optional)
Instructions
1. Combine dry ingredients, sultanas/apricots and apple in a bowl. Mix honey, egg, yoghurt, apple juice and honey in a separate bowl, then add to dry ingredients.
2. Spoon into a lined slice tin and sprinkle with walnuts. Bake in over for 40mins at 160oC
Lunch: Tuna and Mixed Bean Salad
Packed with protein rich tuna and beans, this tasty salad makes a filling and healthy meal.
Serves: 1-2
Preparation time: 10 minutes
Cooking time: 5 minutes
Ingredients
200g sugar snap peas
400g can Edgell Four Bean Mix, rinsed, drained*
1 x small can John West Tuna in Springwater, drained, flaked into large chunks* (per person)
1/2 large red onion, halved, thinly sliced
1 carrots, halved lengthways, thinly sliced diagonally
1/2 cup flat leaf parsley leaves
Praise Extra Virgin Olive Oil French Mustard & Herb dressing* to taste
Make this meal healthier by using Tick approved ingredients.
*Products available with the Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick.
Instructions
1. Cook sugar snap peas in a saucepan of boiling, salted water for 2-3 mins, until bright green and just tender. Drain, rinse under cold running water and drain again.
2. Place in a bowl with remaining ingredients and toss to combine. Season to taste and serve. *Tip: Add tuna just before serving
Afternoon Tea: Rosie Watermelon with strawberries and mint
Serves: 1-2
Preparation time: 10 minutes
Cut up watermelon and strawberries and place in a container. Add a few drops of rose water essence and a few torn mint leaves. Lightly shake to combine.
Website
Baked Rice and Zucchini
Baked rice and zucchini
Serves: 6
Preparation time: 10 minutes
Cooking time: 65 minutes
Ingredients
3/4 cup brown rice
1 tb extra virgin olive oil*
2 onions, chopped
4 cloves garlic, finely chopped
500g green zucchini, scrubbed, but not peeled, thinly sliced
500g yellow zucchini, scrubbed, but not peeled, thinly sliced
2 tbs fresh oregano leaves, coarsely chopped
1 punnet cherry tomatoes, halved
heaped 1/3 cup low-fat ricotta*
1/4 cup freshly grated parmesan
Make this meal even healthier by using Tick approved ingredients.
*Products available with the Heart Foundation Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick.
Instructions
1. Preheat oven to 200°C (180°C fan forced).
2. Cook the rice in boiling water until al dente, about 35 minutes. Drain and set aside in a bowl.
3. Combine the oil and onions in a large non-stick frying pan and cook over moderate heat until soft, about 5 minutes, stirring frequently. Add garlic and stir a further 1 minute.
4. Add zucchini and cook 5 minutes, until crisp tender, then stir in oregano and season with coarsely ground black pepper. Add zucchini mixture to the rice, together with the cherry tomatoes and ricotta and mix well. Check seasoning.
5. Spread evenly in an ovenproof dish sprayed with olive or canola oil cooking spray, then scatter with parmesan. Cover with foil and bake 20 minutes. Remove foil and cook a further 10 minutes or until top is golden and filling is bubbling.
Website
Lemon Tuna Risotto
Lemon tuna risotto
A delicious risotto with tuna lightly flavoured with fragrant lemon zest.
Serves: 4
Cooking time: 22 minutes
Ingredients
425g can John West Tuna - Olive Oil Blend, drained reserving 2 tablespoons*
2 cloves garlic, crushed
11/2 cups Arborio rice
4 cups boiling water
8 baby roma tomatoes, quartered
1/4 cup shredded fresh basil
50g feta cheese
1 cup baby spinach leaves
Grated rind of 1 lemon
Make this meal healthier by using Tick approved ingredients.
*Products available with the Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick.
Instructions
1. Heat 2 tablespoon of reserved tuna oil in a large saucepan. Add garlic and rice and cook for 1 minute. Pour in boiling water; simmer for 15-20 minutes or until rice is tender and liquid absorbed, stirring occasionally.
2. Gently stir though drained John West Tuna, tomatoes and basil, season with pepper to taste. Remove from heat stand covered for 2-3 minutes.
3. Spoon rice mixture into serving bowls, crumble feta over the rice, top with spinach leaves and sprinkle with lemon rind.
Website
Chilli Con Carne
Make extra of this versatile Chilli Con Carne recipe to use in mini pies, nachos, or as a base for a bolognese sauce.
Serves: 4
Preparation time: 10 minutes
Cooking time: 40 minutes
Ingredients
1 tbsp Crisco Vegetable Oil*
1 onion, finely chopped
2 garlic cloves, crushed
350g lean beef mince
2 tbsp ground cumin
1 tbsp ground coriander
11/2 cups (390g) Leggo’s Sugo Di Pomodoro Premium Sauce Classic Tomato*
3 x 400g cans Edgell Red Kidney Beans*, drained, rinsed
2 tsp dried oregano
1/3 cup coriander sprigs, to garnish
Doongara clever rice steamed*, to serve
Make this meal healthier by using Tick approved ingredients.
*Products available with the Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick.
Instructions
1. Heat oil in a heavy-based casserole dish on medium high. Cook onion for 5 mins, stirring until softened. Add beef and cook for another 3 mins, breaking up mince with a wooden spoon to avoid any large lumps.
2. Stir through garlic and spices and cook for another 1 min, until fragrant. Stir in remaining ingredients and 1 cup water.
3. Bring to boil. Reduce heat and simmer, covered, for 30 mins.
4. Serve with steamed rice and garnish with coriander
Website
Ten Top Tips for Eating Out
1. Choose meals that include fruit and/or vegies
2. Opt for lean meats
3. Avoid sugary drinks and alcohol, choose plain or sparkling water or diet soft drinks
4. Ask for a smaller serving size, if available
5. Check out the restaurant website before you go to see if they have any nutrition information
6. Eat slowly and stop when you are full
7. If you have a sweet tooth, share your dessert
8. Ask for healthier options like no butter on your vegetables, salad dressing on the side, vegetables instead of chips
9. Choose a restaurant that has healthy options
10. Try to walk to the restaurant, or at least park a few blocks away
When eating…
Asian:
Choose - clear soups, braised meat dishes, stir fried vegies, chop suey, nori rolls/sushi, steamed rice.
Avoid – battered or fried meat dishes, coconut milk, satays, fried dim sims/spring rolls/rice
Bistro:
Choose – grilled fish, chicken or steak, salads without dressings, roast of the day, vegies or salad as side, plain bread.
Avoid – crumbed or fried foods, mixed grills, schnitzels, creamy sauces, chips/wedges, garlic bread.
Indian:
Choose – chicken/prawn masala, Tandoori chicken, dahl, cucumber raita, roti, steamed rice.
Avoid – samosas, curry puffs, creamy dishes, butter chicken, pappadums.
Italian:
Choose – tomato based sauces, marinara sauces, thin crust vegetarian pizza, plain bread, ask for less cheese on your pizza.
Avoid – creamy sauces, meat lovers pizza, pepperoni or salami dishes, garlic bread.
Mexican:
Choose – refried beans, chilli con carne, soft taco/burrito/fajita with lots of salad, paella, salsa dips with fresh tortilla.
Avoid – chimichanga, guacamole, sour cream, lots of cheese, corn chips.
Website
High Fibre Banana Bread
Courtesy of Queensland Government's Find your 30.
1. Whisk 1/3 cup brown sugar, 1 egg and 200ml low fat natural yoghurt in a bowl
2. Fold in 1 cup mashed banana and 30g diced dried apricots, followed by 1 cup self raising flour, ¼ cup wholemeal self raising flour, ½ teaspoon bicarbonate soda, 2 tablespoons oat bran, 1 teaspoon cinnamon and ½ teaspoon of nutmeg
3. Spoon mixture into a lined loaf tin and bake at 160oC for 50 minutes
Website
GLUTEN FREE CARROT CAKE
Preheat oven to 160 degrees. Grease and line 8 cm deep pan
Sift 1/3 cup rice flour, 1/3 cup gluten free cornflour, 2 tsp baking powder, 1 tsp bi-carb soda and 1 ½ tablespoons mixed spice in a bowl. Add 2 cups almond meal, 1 cup brown sugar, 2 (grated and peeled) carrots, 4 egg yolks, and 1/3cup walnuts. Mix well.
Using an electric beater beat 4 egg whites until stiff peaks form. Fold in to mixture.
Pour into greased pan and bake in oven until cake is cooked when skewer inserted in middle of cake comes out clean.
Mix 250g cream cheese, 1 tablespoon lemon juice and 2 cups icing sugar together. Refrigerate for 15 minutes.
Ice cooled cake and spread remaining 1/3 cup walnuts over the top.
Website
Healthy Eating for your pooch
Information Courtesy of Bark Busters Central Queensland.
A Natural Diet for Your Dog
In the wild, dogs ate partly decomposed herbivorous animals. They would start with the stomach contents,
then eat the organ meat and finish with the lean meat and bones. Dogs would also scavenge for food –
anything that was edible such as grass, fruit fallen from trees and semi-decomposed other remains –
therefore all the food they ate was raw.
A commercially fed diet (tinned or dry food) dog will need to eat a larger quantity of that food in order to
obtain the same about of energy it could obtain from a small, well balance natural meal. There are
numerous benefits to natural feeding, i.e., better overall health, less skin and coat problems, less dental
problems, less droppings which are easier to dispose of, and in some cases less digging and chewing
behaviour some dogs might be tempted to do. Below are some suggestions for natural feeding:
Protein
Beef, lamb flaps, brisket bones and off-cuts, chicken carcasses, wings and legs, rabbit,
mutton and tinned sardines in oil.
Chicken can be fed whole and raw, as long as your dog has enough teeth to deal with the
bones, otherwise leg and wing pieces are ideal.
Eggs are ideally fed whole and raw with the shell for added calcium. If there are chickens
kept near the dog, it is not a good idea to feed the shell as the dog may start to steal eggs.
An easy meal to prepare for your dog is to combine a kilogram of minced beef, a packet of
thawed mixed vegetables put through the blender, garlic and an egg (plus shell) – mix
together and freeze portions.
Only meat fit for human consumption should be fed to your dog, and should always be raw.
Raw
Meaty Bones
At least two to three times per week and should form the bulk of the diet. Beware of bones
with young puppies – they must only be given under supervision.
Do not feed bones after other food – only when the dog is hungry.
While some dogs love devouring large bones, puppies need small bones they can eat like
chicken necks and wings, cut into bite size pieces, beef spare ribs etc.
Never ever give cooked bones to any dog. Cooked bones of any kind can cause
major problems.
Fruit and
Vegetables
A variety of both, preferably grated, raw or steamed so that they resemble the consistency
and contents of an herbivorous animal’s stomach. Good examples include carrot, celery,
broccoli, cauliflower, pumpkin and apple.
The water from steamed or boiled vegetables can be given to your dog in their water bowl.
Offal
Liver, kidney, tripe, heart and brain (in moderation). Sheep’s liver must be cooked.
Website
Healthy Recipe 13/08/2010
Tuna Nicoise
A light lunch with the benefit of Omega 3
Serves: 4 – 6
Preparation time: 20 minutes
Cooking time: 20 minutes
Ingredients
6 Baby potatoes
1 red capsicum, chopped
2 medium vine ripened tomatoes, quartered
1 Lebanese cucumber, halved and sliced
400g canned artichokes, drained and quartered
100g kalamata olives
¼ cup fresh Basil Leaves
2 x 200 gram can of Lemon & Pepper Tuna
125 mL Italian Salad Dressing
2- hard boiled eggs, quartered
2 cloves fresh garlic, crushed
1 tablespoon red wine vinegar
1) Cook the potatoes in a large pot of boiling water until just tender, allow to cool then cut into quarters
2) Put the potatoes, capsicum, tomatoes, cucumber, artichokes, olives, eggs and basil leaves in a large bowl and gently toss to combine
3) Spoon the salad into individual bowls. Drain the tuna and break into large bite size pieces. Top the salad with tuna slices. Whist the dressing, vinegar and garlic and drizzle over the salad.
Website
Grilled Prawn Salad
Serves: 4
Preparation time: 15 minutes
Cooking time: 10 minutes
Ingredients:
Grated rind and juice of 1 lime, plus lime wedges, to serve
1 garlic clove, crushed
2 tablespoons Viva Extra Virgin Olive Oil*
1.2kg large green king prawns, peeled, deveined, tails intact
500g McCain Super Juicy Corn Kernels*
1 avocado, cut into 1cm cubes
250g roma or cherry tomatoes, quartered
1 cup coriander leaves
Make this meal healthier by using Tick approved ingredients.
*Products available with the Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick.
Instructions:
1. Combine lime rind, garlic, 1 tbsp of oil and prawns in a large bowl and season. Thread 4 prawns onto each of 12 bamboo skewers and set aside.
2. Cook corn kernels in a saucepan of boiling water for 2-3 mins, until just tender. Drain, rinse immediately under cold water, and then drain again.
3. Combine corn, avocado, tomato, coriander, lime juice and remaining oil in a bowl.
4. Preheat a barbecue grill on high. Cook skewers for 3-4 mins each side, until prawns are pink and opaque. Serve on salsa with lime wedges.
Website
Work Lunch Special
Morning Tea: Apple and Oat slice
This fat free, low GI and low sugar slice is an ideal snack for morning or afternoon tea. Keep in fridge for up to 5 days or freeze for up to 6 weeks.
Ingredients
2 cups Wholemeal Self-Raising Flour
3 tsp mixed spice
1 cup oats
1 cup sultanas or dried apricots
2 green apples grated or 1 tin pie apples
1 egg
½ cup Vanilla Yoplait For Me Yoghurt
½ cup Apple Juice
½ cup Honey
Small packet of chopped walnuts (Optional)
Instructions
1. Combine dry ingredients, sultanas/apricots and apple in a bowl. Mix honey, egg, yoghurt, apple juice and honey in a separate bowl, then add to dry ingredients.
2. Spoon into a lined slice tin and sprinkle with walnuts. Bake in over for 40mins at 160oC
Lunch: Tuna and Mixed Bean Salad
Packed with protein rich tuna and beans, this tasty salad makes a filling and healthy meal.
Serves: 1-2
Preparation time: 10 minutes
Cooking time: 5 minutes
Ingredients
200g sugar snap peas
400g can Edgell Four Bean Mix, rinsed, drained*
1 x small can John West Tuna in Springwater, drained, flaked into large chunks* (per person)
1/2 large red onion, halved, thinly sliced
1 carrots, halved lengthways, thinly sliced diagonally
1/2 cup flat leaf parsley leaves
Praise Extra Virgin Olive Oil French Mustard & Herb dressing* to taste
Make this meal healthier by using Tick approved ingredients.
*Products available with the Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick.
Instructions
1. Cook sugar snap peas in a saucepan of boiling, salted water for 2-3 mins, until bright green and just tender. Drain, rinse under cold running water and drain again.
2. Place in a bowl with remaining ingredients and toss to combine. Season to taste and serve. *Tip: Add tuna just before serving
Afternoon Tea: Rosie Watermelon with strawberries and mint
Serves: 1-2
Preparation time: 10 minutes
Cut up watermelon and strawberries and place in a container. Add a few drops of rose water essence and a few torn mint leaves. Lightly shake to combine.
Website
Baked Rice and Zucchini
Baked rice and zucchini
Serves: 6
Preparation time: 10 minutes
Cooking time: 65 minutes
Ingredients
3/4 cup brown rice
1 tb extra virgin olive oil*
2 onions, chopped
4 cloves garlic, finely chopped
500g green zucchini, scrubbed, but not peeled, thinly sliced
500g yellow zucchini, scrubbed, but not peeled, thinly sliced
2 tbs fresh oregano leaves, coarsely chopped
1 punnet cherry tomatoes, halved
heaped 1/3 cup low-fat ricotta*
1/4 cup freshly grated parmesan
Make this meal even healthier by using Tick approved ingredients.
*Products available with the Heart Foundation Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick.
Instructions
1. Preheat oven to 200°C (180°C fan forced).
2. Cook the rice in boiling water until al dente, about 35 minutes. Drain and set aside in a bowl.
3. Combine the oil and onions in a large non-stick frying pan and cook over moderate heat until soft, about 5 minutes, stirring frequently. Add garlic and stir a further 1 minute.
4. Add zucchini and cook 5 minutes, until crisp tender, then stir in oregano and season with coarsely ground black pepper. Add zucchini mixture to the rice, together with the cherry tomatoes and ricotta and mix well. Check seasoning.
5. Spread evenly in an ovenproof dish sprayed with olive or canola oil cooking spray, then scatter with parmesan. Cover with foil and bake 20 minutes. Remove foil and cook a further 10 minutes or until top is golden and filling is bubbling.
Website
Lemon Tuna Risotto
Lemon tuna risotto
A delicious risotto with tuna lightly flavoured with fragrant lemon zest.
Serves: 4
Cooking time: 22 minutes
Ingredients
425g can John West Tuna - Olive Oil Blend, drained reserving 2 tablespoons*
2 cloves garlic, crushed
11/2 cups Arborio rice
4 cups boiling water
8 baby roma tomatoes, quartered
1/4 cup shredded fresh basil
50g feta cheese
1 cup baby spinach leaves
Grated rind of 1 lemon
Make this meal healthier by using Tick approved ingredients.
*Products available with the Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick.
Instructions
1. Heat 2 tablespoon of reserved tuna oil in a large saucepan. Add garlic and rice and cook for 1 minute. Pour in boiling water; simmer for 15-20 minutes or until rice is tender and liquid absorbed, stirring occasionally.
2. Gently stir though drained John West Tuna, tomatoes and basil, season with pepper to taste. Remove from heat stand covered for 2-3 minutes.
3. Spoon rice mixture into serving bowls, crumble feta over the rice, top with spinach leaves and sprinkle with lemon rind.
Website
Chilli Con Carne
Make extra of this versatile Chilli Con Carne recipe to use in mini pies, nachos, or as a base for a bolognese sauce.
Serves: 4
Preparation time: 10 minutes
Cooking time: 40 minutes
Ingredients
1 tbsp Crisco Vegetable Oil*
1 onion, finely chopped
2 garlic cloves, crushed
350g lean beef mince
2 tbsp ground cumin
1 tbsp ground coriander
11/2 cups (390g) Leggo’s Sugo Di Pomodoro Premium Sauce Classic Tomato*
3 x 400g cans Edgell Red Kidney Beans*, drained, rinsed
2 tsp dried oregano
1/3 cup coriander sprigs, to garnish
Doongara clever rice steamed*, to serve
Make this meal healthier by using Tick approved ingredients.
*Products available with the Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick.
Instructions
1. Heat oil in a heavy-based casserole dish on medium high. Cook onion for 5 mins, stirring until softened. Add beef and cook for another 3 mins, breaking up mince with a wooden spoon to avoid any large lumps.
2. Stir through garlic and spices and cook for another 1 min, until fragrant. Stir in remaining ingredients and 1 cup water.
3. Bring to boil. Reduce heat and simmer, covered, for 30 mins.
4. Serve with steamed rice and garnish with coriander
Website
Preheat oven to 160 degrees. Grease and line 8 cm deep pan
Sift 1/3 cup rice flour, 1/3 cup gluten free cornflour, 2 tsp baking powder, 1 tsp bi-carb soda and 1 ½ tablespoons mixed spice in a bowl. Add 2 cups almond meal, 1 cup brown sugar, 2 (grated and peeled) carrots, 4 egg yolks, and 1/3cup walnuts. Mix well.
Using an electric beater beat 4 egg whites until stiff peaks form. Fold in to mixture.
Pour into greased pan and bake in oven until cake is cooked when skewer inserted in middle of cake comes out clean.
Mix 250g cream cheese, 1 tablespoon lemon juice and 2 cups icing sugar together. Refrigerate for 15 minutes.
Ice cooled cake and spread remaining 1/3 cup walnuts over the top.
Website
Healthy Eating for your pooch
Information Courtesy of Bark Busters Central Queensland.
A Natural Diet for Your Dog
In the wild, dogs ate partly decomposed herbivorous animals. They would start with the stomach contents,
then eat the organ meat and finish with the lean meat and bones. Dogs would also scavenge for food –
anything that was edible such as grass, fruit fallen from trees and semi-decomposed other remains –
therefore all the food they ate was raw.
A commercially fed diet (tinned or dry food) dog will need to eat a larger quantity of that food in order to
obtain the same about of energy it could obtain from a small, well balance natural meal. There are
numerous benefits to natural feeding, i.e., better overall health, less skin and coat problems, less dental
problems, less droppings which are easier to dispose of, and in some cases less digging and chewing
behaviour some dogs might be tempted to do. Below are some suggestions for natural feeding:
Protein
Beef, lamb flaps, brisket bones and off-cuts, chicken carcasses, wings and legs, rabbit,
mutton and tinned sardines in oil.
Chicken can be fed whole and raw, as long as your dog has enough teeth to deal with the
bones, otherwise leg and wing pieces are ideal.
Eggs are ideally fed whole and raw with the shell for added calcium. If there are chickens
kept near the dog, it is not a good idea to feed the shell as the dog may start to steal eggs.
An easy meal to prepare for your dog is to combine a kilogram of minced beef, a packet of
thawed mixed vegetables put through the blender, garlic and an egg (plus shell) – mix
together and freeze portions.
Only meat fit for human consumption should be fed to your dog, and should always be raw.
Raw
Meaty Bones
At least two to three times per week and should form the bulk of the diet. Beware of bones
with young puppies – they must only be given under supervision.
Do not feed bones after other food – only when the dog is hungry.
While some dogs love devouring large bones, puppies need small bones they can eat like
chicken necks and wings, cut into bite size pieces, beef spare ribs etc.
Never ever give cooked bones to any dog. Cooked bones of any kind can cause
major problems.
Fruit and
Vegetables
A variety of both, preferably grated, raw or steamed so that they resemble the consistency
and contents of an herbivorous animal’s stomach. Good examples include carrot, celery,
broccoli, cauliflower, pumpkin and apple.
The water from steamed or boiled vegetables can be given to your dog in their water bowl.
Offal
Liver, kidney, tripe, heart and brain (in moderation). Sheep’s liver must be cooked.
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Healthy Recipe 13/08/2010
Tuna Nicoise
A light lunch with the benefit of Omega 3
Serves: 4 – 6
Preparation time: 20 minutes
Cooking time: 20 minutes
Ingredients
6 Baby potatoes
1 red capsicum, chopped
2 medium vine ripened tomatoes, quartered
1 Lebanese cucumber, halved and sliced
400g canned artichokes, drained and quartered
100g kalamata olives
¼ cup fresh Basil Leaves
2 x 200 gram can of Lemon & Pepper Tuna
125 mL Italian Salad Dressing
2- hard boiled eggs, quartered
2 cloves fresh garlic, crushed
1 tablespoon red wine vinegar
1) Cook the potatoes in a large pot of boiling water until just tender, allow to cool then cut into quarters
2) Put the potatoes, capsicum, tomatoes, cucumber, artichokes, olives, eggs and basil leaves in a large bowl and gently toss to combine
3) Spoon the salad into individual bowls. Drain the tuna and break into large bite size pieces. Top the salad with tuna slices. Whist the dressing, vinegar and garlic and drizzle over the salad.
Website
Grilled Prawn Salad
Serves: 4
Preparation time: 15 minutes
Cooking time: 10 minutes
Ingredients:
Grated rind and juice of 1 lime, plus lime wedges, to serve
1 garlic clove, crushed
2 tablespoons Viva Extra Virgin Olive Oil*
1.2kg large green king prawns, peeled, deveined, tails intact
500g McCain Super Juicy Corn Kernels*
1 avocado, cut into 1cm cubes
250g roma or cherry tomatoes, quartered
1 cup coriander leaves
Make this meal healthier by using Tick approved ingredients.
*Products available with the Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick.
Instructions:
1. Combine lime rind, garlic, 1 tbsp of oil and prawns in a large bowl and season. Thread 4 prawns onto each of 12 bamboo skewers and set aside.
2. Cook corn kernels in a saucepan of boiling water for 2-3 mins, until just tender. Drain, rinse immediately under cold water, and then drain again.
3. Combine corn, avocado, tomato, coriander, lime juice and remaining oil in a bowl.
4. Preheat a barbecue grill on high. Cook skewers for 3-4 mins each side, until prawns are pink and opaque. Serve on salsa with lime wedges.
Website
Work Lunch Special
Morning Tea: Apple and Oat slice
This fat free, low GI and low sugar slice is an ideal snack for morning or afternoon tea. Keep in fridge for up to 5 days or freeze for up to 6 weeks.
Ingredients
2 cups Wholemeal Self-Raising Flour
3 tsp mixed spice
1 cup oats
1 cup sultanas or dried apricots
2 green apples grated or 1 tin pie apples
1 egg
½ cup Vanilla Yoplait For Me Yoghurt
½ cup Apple Juice
½ cup Honey
Small packet of chopped walnuts (Optional)
Instructions
1. Combine dry ingredients, sultanas/apricots and apple in a bowl. Mix honey, egg, yoghurt, apple juice and honey in a separate bowl, then add to dry ingredients.
2. Spoon into a lined slice tin and sprinkle with walnuts. Bake in over for 40mins at 160oC
Lunch: Tuna and Mixed Bean Salad
Packed with protein rich tuna and beans, this tasty salad makes a filling and healthy meal.
Serves: 1-2
Preparation time: 10 minutes
Cooking time: 5 minutes
Ingredients
200g sugar snap peas
400g can Edgell Four Bean Mix, rinsed, drained*
1 x small can John West Tuna in Springwater, drained, flaked into large chunks* (per person)
1/2 large red onion, halved, thinly sliced
1 carrots, halved lengthways, thinly sliced diagonally
1/2 cup flat leaf parsley leaves
Praise Extra Virgin Olive Oil French Mustard & Herb dressing* to taste
Make this meal healthier by using Tick approved ingredients.
*Products available with the Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick.
Instructions
1. Cook sugar snap peas in a saucepan of boiling, salted water for 2-3 mins, until bright green and just tender. Drain, rinse under cold running water and drain again.
2. Place in a bowl with remaining ingredients and toss to combine. Season to taste and serve. *Tip: Add tuna just before serving
Afternoon Tea: Rosie Watermelon with strawberries and mint
Serves: 1-2
Preparation time: 10 minutes
Cut up watermelon and strawberries and place in a container. Add a few drops of rose water essence and a few torn mint leaves. Lightly shake to combine.
Website
Baked Rice and Zucchini
Baked rice and zucchini
Serves: 6
Preparation time: 10 minutes
Cooking time: 65 minutes
Ingredients
3/4 cup brown rice
1 tb extra virgin olive oil*
2 onions, chopped
4 cloves garlic, finely chopped
500g green zucchini, scrubbed, but not peeled, thinly sliced
500g yellow zucchini, scrubbed, but not peeled, thinly sliced
2 tbs fresh oregano leaves, coarsely chopped
1 punnet cherry tomatoes, halved
heaped 1/3 cup low-fat ricotta*
1/4 cup freshly grated parmesan
Make this meal even healthier by using Tick approved ingredients.
*Products available with the Heart Foundation Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick.
Instructions
1. Preheat oven to 200°C (180°C fan forced).
2. Cook the rice in boiling water until al dente, about 35 minutes. Drain and set aside in a bowl.
3. Combine the oil and onions in a large non-stick frying pan and cook over moderate heat until soft, about 5 minutes, stirring frequently. Add garlic and stir a further 1 minute.
4. Add zucchini and cook 5 minutes, until crisp tender, then stir in oregano and season with coarsely ground black pepper. Add zucchini mixture to the rice, together with the cherry tomatoes and ricotta and mix well. Check seasoning.
5. Spread evenly in an ovenproof dish sprayed with olive or canola oil cooking spray, then scatter with parmesan. Cover with foil and bake 20 minutes. Remove foil and cook a further 10 minutes or until top is golden and filling is bubbling.
Website
Lemon Tuna Risotto
Lemon tuna risotto
A delicious risotto with tuna lightly flavoured with fragrant lemon zest.
Serves: 4
Cooking time: 22 minutes
Ingredients
425g can John West Tuna - Olive Oil Blend, drained reserving 2 tablespoons*
2 cloves garlic, crushed
11/2 cups Arborio rice
4 cups boiling water
8 baby roma tomatoes, quartered
1/4 cup shredded fresh basil
50g feta cheese
1 cup baby spinach leaves
Grated rind of 1 lemon
Make this meal healthier by using Tick approved ingredients.
*Products available with the Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick.
Instructions
1. Heat 2 tablespoon of reserved tuna oil in a large saucepan. Add garlic and rice and cook for 1 minute. Pour in boiling water; simmer for 15-20 minutes or until rice is tender and liquid absorbed, stirring occasionally.
2. Gently stir though drained John West Tuna, tomatoes and basil, season with pepper to taste. Remove from heat stand covered for 2-3 minutes.
3. Spoon rice mixture into serving bowls, crumble feta over the rice, top with spinach leaves and sprinkle with lemon rind.
Website
Chilli Con Carne
Make extra of this versatile Chilli Con Carne recipe to use in mini pies, nachos, or as a base for a bolognese sauce.
Serves: 4
Preparation time: 10 minutes
Cooking time: 40 minutes
Ingredients
1 tbsp Crisco Vegetable Oil*
1 onion, finely chopped
2 garlic cloves, crushed
350g lean beef mince
2 tbsp ground cumin
1 tbsp ground coriander
11/2 cups (390g) Leggo’s Sugo Di Pomodoro Premium Sauce Classic Tomato*
3 x 400g cans Edgell Red Kidney Beans*, drained, rinsed
2 tsp dried oregano
1/3 cup coriander sprigs, to garnish
Doongara clever rice steamed*, to serve
Make this meal healthier by using Tick approved ingredients.
*Products available with the Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick.
Instructions
1. Heat oil in a heavy-based casserole dish on medium high. Cook onion for 5 mins, stirring until softened. Add beef and cook for another 3 mins, breaking up mince with a wooden spoon to avoid any large lumps.
2. Stir through garlic and spices and cook for another 1 min, until fragrant. Stir in remaining ingredients and 1 cup water.
3. Bring to boil. Reduce heat and simmer, covered, for 30 mins.
4. Serve with steamed rice and garnish with coriander
Website
Tuna Nicoise
A light lunch with the benefit of Omega 3
Serves: 4 – 6
Preparation time: 20 minutes
Cooking time: 20 minutes
Ingredients
6 Baby potatoes
1 red capsicum, chopped
2 medium vine ripened tomatoes, quartered
1 Lebanese cucumber, halved and sliced
400g canned artichokes, drained and quartered
100g kalamata olives
¼ cup fresh Basil Leaves
2 x 200 gram can of Lemon & Pepper Tuna
125 mL Italian Salad Dressing
2- hard boiled eggs, quartered
2 cloves fresh garlic, crushed
1 tablespoon red wine vinegar
1) Cook the potatoes in a large pot of boiling water until just tender, allow to cool then cut into quarters
2) Put the potatoes, capsicum, tomatoes, cucumber, artichokes, olives, eggs and basil leaves in a large bowl and gently toss to combine
3) Spoon the salad into individual bowls. Drain the tuna and break into large bite size pieces. Top the salad with tuna slices. Whist the dressing, vinegar and garlic and drizzle over the salad.
Website
Grilled Prawn Salad
Serves: 4
Preparation time: 15 minutes
Cooking time: 10 minutes
Ingredients:
Grated rind and juice of 1 lime, plus lime wedges, to serve
1 garlic clove, crushed
2 tablespoons Viva Extra Virgin Olive Oil*
1.2kg large green king prawns, peeled, deveined, tails intact
500g McCain Super Juicy Corn Kernels*
1 avocado, cut into 1cm cubes
250g roma or cherry tomatoes, quartered
1 cup coriander leaves
Make this meal healthier by using Tick approved ingredients.
*Products available with the Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick.
Instructions:
1. Combine lime rind, garlic, 1 tbsp of oil and prawns in a large bowl and season. Thread 4 prawns onto each of 12 bamboo skewers and set aside.
2. Cook corn kernels in a saucepan of boiling water for 2-3 mins, until just tender. Drain, rinse immediately under cold water, and then drain again.
3. Combine corn, avocado, tomato, coriander, lime juice and remaining oil in a bowl.
4. Preheat a barbecue grill on high. Cook skewers for 3-4 mins each side, until prawns are pink and opaque. Serve on salsa with lime wedges.
Website
Work Lunch Special
Morning Tea: Apple and Oat slice
This fat free, low GI and low sugar slice is an ideal snack for morning or afternoon tea. Keep in fridge for up to 5 days or freeze for up to 6 weeks.
Ingredients
2 cups Wholemeal Self-Raising Flour
3 tsp mixed spice
1 cup oats
1 cup sultanas or dried apricots
2 green apples grated or 1 tin pie apples
1 egg
½ cup Vanilla Yoplait For Me Yoghurt
½ cup Apple Juice
½ cup Honey
Small packet of chopped walnuts (Optional)
Instructions
1. Combine dry ingredients, sultanas/apricots and apple in a bowl. Mix honey, egg, yoghurt, apple juice and honey in a separate bowl, then add to dry ingredients.
2. Spoon into a lined slice tin and sprinkle with walnuts. Bake in over for 40mins at 160oC
Lunch: Tuna and Mixed Bean Salad
Packed with protein rich tuna and beans, this tasty salad makes a filling and healthy meal.
Serves: 1-2
Preparation time: 10 minutes
Cooking time: 5 minutes
Ingredients
200g sugar snap peas
400g can Edgell Four Bean Mix, rinsed, drained*
1 x small can John West Tuna in Springwater, drained, flaked into large chunks* (per person)
1/2 large red onion, halved, thinly sliced
1 carrots, halved lengthways, thinly sliced diagonally
1/2 cup flat leaf parsley leaves
Praise Extra Virgin Olive Oil French Mustard & Herb dressing* to taste
Make this meal healthier by using Tick approved ingredients.
*Products available with the Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick.
Instructions
1. Cook sugar snap peas in a saucepan of boiling, salted water for 2-3 mins, until bright green and just tender. Drain, rinse under cold running water and drain again.
2. Place in a bowl with remaining ingredients and toss to combine. Season to taste and serve. *Tip: Add tuna just before serving
Afternoon Tea: Rosie Watermelon with strawberries and mint
Serves: 1-2
Preparation time: 10 minutes
Cut up watermelon and strawberries and place in a container. Add a few drops of rose water essence and a few torn mint leaves. Lightly shake to combine.
Website
Baked Rice and Zucchini
Baked rice and zucchini
Serves: 6
Preparation time: 10 minutes
Cooking time: 65 minutes
Ingredients
3/4 cup brown rice
1 tb extra virgin olive oil*
2 onions, chopped
4 cloves garlic, finely chopped
500g green zucchini, scrubbed, but not peeled, thinly sliced
500g yellow zucchini, scrubbed, but not peeled, thinly sliced
2 tbs fresh oregano leaves, coarsely chopped
1 punnet cherry tomatoes, halved
heaped 1/3 cup low-fat ricotta*
1/4 cup freshly grated parmesan
Make this meal even healthier by using Tick approved ingredients.
*Products available with the Heart Foundation Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick.
Instructions
1. Preheat oven to 200°C (180°C fan forced).
2. Cook the rice in boiling water until al dente, about 35 minutes. Drain and set aside in a bowl.
3. Combine the oil and onions in a large non-stick frying pan and cook over moderate heat until soft, about 5 minutes, stirring frequently. Add garlic and stir a further 1 minute.
4. Add zucchini and cook 5 minutes, until crisp tender, then stir in oregano and season with coarsely ground black pepper. Add zucchini mixture to the rice, together with the cherry tomatoes and ricotta and mix well. Check seasoning.
5. Spread evenly in an ovenproof dish sprayed with olive or canola oil cooking spray, then scatter with parmesan. Cover with foil and bake 20 minutes. Remove foil and cook a further 10 minutes or until top is golden and filling is bubbling.
Website
Lemon Tuna Risotto
Lemon tuna risotto
A delicious risotto with tuna lightly flavoured with fragrant lemon zest.
Serves: 4
Cooking time: 22 minutes
Ingredients
425g can John West Tuna - Olive Oil Blend, drained reserving 2 tablespoons*
2 cloves garlic, crushed
11/2 cups Arborio rice
4 cups boiling water
8 baby roma tomatoes, quartered
1/4 cup shredded fresh basil
50g feta cheese
1 cup baby spinach leaves
Grated rind of 1 lemon
Make this meal healthier by using Tick approved ingredients.
*Products available with the Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick.
Instructions
1. Heat 2 tablespoon of reserved tuna oil in a large saucepan. Add garlic and rice and cook for 1 minute. Pour in boiling water; simmer for 15-20 minutes or until rice is tender and liquid absorbed, stirring occasionally.
2. Gently stir though drained John West Tuna, tomatoes and basil, season with pepper to taste. Remove from heat stand covered for 2-3 minutes.
3. Spoon rice mixture into serving bowls, crumble feta over the rice, top with spinach leaves and sprinkle with lemon rind.
Website
Chilli Con Carne
Make extra of this versatile Chilli Con Carne recipe to use in mini pies, nachos, or as a base for a bolognese sauce.
Serves: 4
Preparation time: 10 minutes
Cooking time: 40 minutes
Ingredients
1 tbsp Crisco Vegetable Oil*
1 onion, finely chopped
2 garlic cloves, crushed
350g lean beef mince
2 tbsp ground cumin
1 tbsp ground coriander
11/2 cups (390g) Leggo’s Sugo Di Pomodoro Premium Sauce Classic Tomato*
3 x 400g cans Edgell Red Kidney Beans*, drained, rinsed
2 tsp dried oregano
1/3 cup coriander sprigs, to garnish
Doongara clever rice steamed*, to serve
Make this meal healthier by using Tick approved ingredients.
*Products available with the Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick.
Instructions
1. Heat oil in a heavy-based casserole dish on medium high. Cook onion for 5 mins, stirring until softened. Add beef and cook for another 3 mins, breaking up mince with a wooden spoon to avoid any large lumps.
2. Stir through garlic and spices and cook for another 1 min, until fragrant. Stir in remaining ingredients and 1 cup water.
3. Bring to boil. Reduce heat and simmer, covered, for 30 mins.
4. Serve with steamed rice and garnish with coriander
Website
Morning Tea: Apple and Oat slice
This fat free, low GI and low sugar slice is an ideal snack for morning or afternoon tea. Keep in fridge for up to 5 days or freeze for up to 6 weeks.
Ingredients
2 cups Wholemeal Self-Raising Flour
3 tsp mixed spice
1 cup oats
1 cup sultanas or dried apricots
2 green apples grated or 1 tin pie apples
1 egg
½ cup Vanilla Yoplait For Me Yoghurt
½ cup Apple Juice
½ cup Honey
Small packet of chopped walnuts (Optional)
Instructions
1. Combine dry ingredients, sultanas/apricots and apple in a bowl. Mix honey, egg, yoghurt, apple juice and honey in a separate bowl, then add to dry ingredients.
2. Spoon into a lined slice tin and sprinkle with walnuts. Bake in over for 40mins at 160oC
Lunch: Tuna and Mixed Bean Salad
Packed with protein rich tuna and beans, this tasty salad makes a filling and healthy meal.
Serves: 1-2
Preparation time: 10 minutes
Cooking time: 5 minutes
Ingredients
200g sugar snap peas
400g can Edgell Four Bean Mix, rinsed, drained*
1 x small can John West Tuna in Springwater, drained, flaked into large chunks* (per person)
1/2 large red onion, halved, thinly sliced
1 carrots, halved lengthways, thinly sliced diagonally
1/2 cup flat leaf parsley leaves
Praise Extra Virgin Olive Oil French Mustard & Herb dressing* to taste
Make this meal healthier by using Tick approved ingredients.
*Products available with the Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick.
Instructions
1. Cook sugar snap peas in a saucepan of boiling, salted water for 2-3 mins, until bright green and just tender. Drain, rinse under cold running water and drain again.
2. Place in a bowl with remaining ingredients and toss to combine. Season to taste and serve. *Tip: Add tuna just before serving
Afternoon Tea: Rosie Watermelon with strawberries and mint
Serves: 1-2
Preparation time: 10 minutes
Cut up watermelon and strawberries and place in a container. Add a few drops of rose water essence and a few torn mint leaves. Lightly shake to combine.
Website
Baked Rice and Zucchini
Baked rice and zucchini
Serves: 6
Preparation time: 10 minutes
Cooking time: 65 minutes
Ingredients
3/4 cup brown rice
1 tb extra virgin olive oil*
2 onions, chopped
4 cloves garlic, finely chopped
500g green zucchini, scrubbed, but not peeled, thinly sliced
500g yellow zucchini, scrubbed, but not peeled, thinly sliced
2 tbs fresh oregano leaves, coarsely chopped
1 punnet cherry tomatoes, halved
heaped 1/3 cup low-fat ricotta*
1/4 cup freshly grated parmesan
Make this meal even healthier by using Tick approved ingredients.
*Products available with the Heart Foundation Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick.
Instructions
1. Preheat oven to 200°C (180°C fan forced).
2. Cook the rice in boiling water until al dente, about 35 minutes. Drain and set aside in a bowl.
3. Combine the oil and onions in a large non-stick frying pan and cook over moderate heat until soft, about 5 minutes, stirring frequently. Add garlic and stir a further 1 minute.
4. Add zucchini and cook 5 minutes, until crisp tender, then stir in oregano and season with coarsely ground black pepper. Add zucchini mixture to the rice, together with the cherry tomatoes and ricotta and mix well. Check seasoning.
5. Spread evenly in an ovenproof dish sprayed with olive or canola oil cooking spray, then scatter with parmesan. Cover with foil and bake 20 minutes. Remove foil and cook a further 10 minutes or until top is golden and filling is bubbling.
Website
Lemon Tuna Risotto
Lemon tuna risotto
A delicious risotto with tuna lightly flavoured with fragrant lemon zest.
Serves: 4
Cooking time: 22 minutes
Ingredients
425g can John West Tuna - Olive Oil Blend, drained reserving 2 tablespoons*
2 cloves garlic, crushed
11/2 cups Arborio rice
4 cups boiling water
8 baby roma tomatoes, quartered
1/4 cup shredded fresh basil
50g feta cheese
1 cup baby spinach leaves
Grated rind of 1 lemon
Make this meal healthier by using Tick approved ingredients.
*Products available with the Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick.
Instructions
1. Heat 2 tablespoon of reserved tuna oil in a large saucepan. Add garlic and rice and cook for 1 minute. Pour in boiling water; simmer for 15-20 minutes or until rice is tender and liquid absorbed, stirring occasionally.
2. Gently stir though drained John West Tuna, tomatoes and basil, season with pepper to taste. Remove from heat stand covered for 2-3 minutes.
3. Spoon rice mixture into serving bowls, crumble feta over the rice, top with spinach leaves and sprinkle with lemon rind.
Website
Chilli Con Carne
Make extra of this versatile Chilli Con Carne recipe to use in mini pies, nachos, or as a base for a bolognese sauce.
Serves: 4
Preparation time: 10 minutes
Cooking time: 40 minutes
Ingredients
1 tbsp Crisco Vegetable Oil*
1 onion, finely chopped
2 garlic cloves, crushed
350g lean beef mince
2 tbsp ground cumin
1 tbsp ground coriander
11/2 cups (390g) Leggo’s Sugo Di Pomodoro Premium Sauce Classic Tomato*
3 x 400g cans Edgell Red Kidney Beans*, drained, rinsed
2 tsp dried oregano
1/3 cup coriander sprigs, to garnish
Doongara clever rice steamed*, to serve
Make this meal healthier by using Tick approved ingredients.
*Products available with the Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick.
Instructions
1. Heat oil in a heavy-based casserole dish on medium high. Cook onion for 5 mins, stirring until softened. Add beef and cook for another 3 mins, breaking up mince with a wooden spoon to avoid any large lumps.
2. Stir through garlic and spices and cook for another 1 min, until fragrant. Stir in remaining ingredients and 1 cup water.
3. Bring to boil. Reduce heat and simmer, covered, for 30 mins.
4. Serve with steamed rice and garnish with coriander
Website
Lemon tuna risotto
A delicious risotto with tuna lightly flavoured with fragrant lemon zest.
Serves: 4
Cooking time: 22 minutes
Ingredients
425g can John West Tuna - Olive Oil Blend, drained reserving 2 tablespoons*
2 cloves garlic, crushed
11/2 cups Arborio rice
4 cups boiling water
8 baby roma tomatoes, quartered
1/4 cup shredded fresh basil
50g feta cheese
1 cup baby spinach leaves
Grated rind of 1 lemon
Make this meal healthier by using Tick approved ingredients.
*Products available with the Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick.
Instructions
1. Heat 2 tablespoon of reserved tuna oil in a large saucepan. Add garlic and rice and cook for 1 minute. Pour in boiling water; simmer for 15-20 minutes or until rice is tender and liquid absorbed, stirring occasionally.
2. Gently stir though drained John West Tuna, tomatoes and basil, season with pepper to taste. Remove from heat stand covered for 2-3 minutes.
3. Spoon rice mixture into serving bowls, crumble feta over the rice, top with spinach leaves and sprinkle with lemon rind.
Website
