Chicken & Risoni Soup

 

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Chicken and Risoni Soup

Warm up this winter with our delicious Chicken and Risoni Soup! Packed with nutritious ingredients like carrots, onions, celery, chicken breast, corn, pesto, and flavorful herbs, this recipe is both comforting and nourishing. You’ll find tips at the end of the recipe to make a gluten-free version too.
Course: Main Course, Soup
Keyword: Diabetes Friendly, Gluten Free, Heart Healthy

Ingredients

  • Extra virgin olive oil for cooking
  • 1 large onion diced
  • 2 large carrots diced
  • 4 celery stalks diced
  • 4 cloves garlic crushed (or 4 tsp)
  • 400 g can corn kernels drained
  • 2 chicken breasts
  • 1 cup risoni
  • 2 L water
  • 2 tsp chicken or vegetable stock powder
  • 2 tbsp Italian seasoning
  • 1/2 jar basil pesto

Instructions

  • 1. Preheat oven to 180°C.
  • 2. Heat an oven proof dish on the stove to a medium high heat. Add a drizzle of oil and sea the chicken, until browned both sides. Remove the chicken from the pan and set aside.
  • 3. Add another drizzle of oil to the same pan and cook the onion, celery and carrot until fragrant and slightly softened, about 4-5 minutes.
  • Add garlic and Italian seasoning and cook for a further 1-2 minutes.
  • Add corn, stock powder, water and chicken. Bring to the boil.
  • Cover (with a lid or foil) and bake for 25 minutes. Remove from the oven, add risoni and back for a further 25 - 30 minutes, or until risoni is al dente.
  • Remove chicken and shred using two forks, stir back through with the basil pesto.
  • Serve alone or topped with parmesan cheese and of course add bread if you want. Enjoy!

Notes

Tips for a gluten-free recipe:
  • Replace risoni with gluten free pasta such as elbows, macaroni or broken up spaghetti for a similar size to the risoni.
  • Ensure stock powder and pesto are gluten-free.
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Spanakopita

Spanakopita is an amazing traditional Greek dish with a crispy exterior, and a creamy inside. It has layers of filo pastry filled with spinach, feta cheese, onion, garlic, herbs – all the delicious things.

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Spanokopita

Course: Main Course, Snack
Keyword: Diabetes Friendly, High Calcium, Vegetarian

Ingredients

  • 1 kg fresh spinach (can substitute with 750g of frozen spinach)
  • 1 onion, finely diced
  • 3 cloves garlic, crushed (or 3 tsp of crushed garlic)
  • 500 g ricotta
  • 200 g feta
  • 3 eggs + one additional for brushing pastry
  • 1 bunch parsley, leaves picked and chopped
  • 1 bunch dill, leaves picked and chopped
  • 375 g filo pastry
  • 3 tbsp extra virgin olive oil
  • 1 tbsp sesame seeds

Instructions

  • Preheat oven to 200°C.
  • Heat a large, covered pot on a medium to low heat and wilt the spinach. You will need to do this in batches, allowing the spinach to wilt before adding more, as it will not all fit into the pot when uncooked. You may need to add 1 tbsp of water to start to avoid the spinach sticking to the base of the pot.
    Note: if using frozen spinach allow this to defrost and place in a bowl.
  • Once the spinach is wilted/defrosted add salt to the spinach. This will help to draw out excess liquid. Add salt liberally as most will be squeezed out with the excess liquid. Set aside to cool.
  • Meanwhile heat a frying pan over a medium to high heat and add 1 tsp of olive oil. Add the onion and allow to cook until soft before adding the garlic and cooking for a further 1-2minutes or until fragrant. Set aside to cool.
  • Once the spinach is cooled, use your hands to squeeze out the excess liquid from the spinach (there will be a lot, you can discard the liquid or save it to add to a sauce, stew, curry or bolognaise another time)
  • Combine the spinach, onion and garlic mixture, ricotta, crumbled feta, 3 eggs and chopped herbs into a large bowl and mix well to combine.
  • Meanwhile spray a round quiche pan or similar baking tray. Remove the filo pastry from it’s packaging and cover with a wet cloth. Use the remainder of the olive oil to lightly brush over the filo pastry sheets then layer the pastry sheets so that they are ½ inside and ½ outside the pan at different angles, almost like they are fanning around the pan.
  • Add ½ of the spinach mixture then fold ½ of the pastry sheets over the top. Add the remainder of the spinach mixture and fold the remainder of the pastry sheets over the top, folding in any edges that are hanging over.
  • Brush the top of the pastry with egg then sprinkle with sesame seeds.
  • Bake for 40 – 45 minutes or until golden brown on top.

Notes

This is delicious hot and cold!
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Chocolate Weetbix Slice

Ready to add some iron-packed deliciousness to your day? Enjoy something sweet with our favourite Chocolate Weetbix slice. A tasty dessert or fun snack made from the perfect combination of crunchy cereal, cocoa and butter. Super easy to make and super yummy.

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Chocolate Weetbix Slice

Course: Snack
Keyword: High Iron
Servings: 16 pieces

Ingredients

Slice

  • 120 g margarine or butter, melted (6 heaped tbsp)
  • 5 weetbix
  • 1 cup plain flour
  • 1/4 cup brown sugar
  • 1 tsp baking powder
  • 1 cup desiccated coconut + additional for sprinkling over the top
  • 2 tbsp cocoa powder

Icing

  • 1 cup soft icing sugar
  • 2 tbsp cocoa powder
  • 40 g margarine or butter, melted (2 heaped tbsp)
  • 2 tbsp milk

Instructions

  • Preheat oven to 180°C and line a 22cm square baking pan with baking paper.
  • Crush weetbix into a large bowl then add flour, baking powder, cocoa powder, coconut and sugar and stir to combine.
  • Add melted butter and stir well until the mixture is no longer dry.
  • Transfer mixture into baking pan. Using the back of a spoon press the mixture firmly to each side and into each corner until the mixture is level.
  • Bake for 15 - 20 minutes, or until slightly browned on top.
  • Meanwhile make the icing by combining the sugar and cocoa powder into a medium bowl. Stir to combine then add the melted margarine and milk and stir or whisk until smooth.
  • Once cooked remove slice from the oven, leave in the baking pan and while hot spread the icing over the slice. Place in the fridge to cool for 90 minutes. Once the icing has set sprinkle extra coconut over the slice, If desired and remove the slice from the pan and cut into 16 pieces.
  • Store in the fridge and enjoy!
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Prawn and Mango Salad

 

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Prawn and Mango Salad

Crunchy red onion, creamy avo and pops of coriander and citrus, it’s a delicious salad for your summer lunches and a new family BBQ favourite.
Course: Lunch, Salad, Side Dish
Keyword: Anti-inflammatory, Diabetes Friendly, Gluten Free, Heart Healthy
Servings: 4 - 6

Ingredients

  • 750 g prawns peeled (approximately 400g peeled prawns)
  • 2 Mangoes peeled and diced
  • 1 Avocado diced
  • 3 tomatoes diced
  • 1 bunch coriander leaves removed and chopped (discard stems)
  • 1/2 red onion thinly sliced
  • 2 tbsp red wine vinegar

Dressing

  • 1 lime juiced
  • 2 tbsp Extra Virgin Olive Oil
  • 2 tbsp honey
  • 1/4 tsp chilli flakes optional

Instructions

  • Place red onion in a small bowl and add red wine vinegar, set aside to soak for 30 minutes. (this step can be done in advance and can soak in the fridge overnight if desired)
  • Combine prawns, mango, avocado, tomato and coriander in a large salad bowl.
  • Combine the dressing ingredients into a jar or bowl and stir or shake to combine.
  • Drain and discard the red wine vinegar from the red onion and add the onion and dressing to the salad.
  • Mix well to combine and Enjoy!

Notes

This salad can be served as a main meal or as a side dish. It can easily be bulked up by adding mixed leaves if desired. 
If you don't like prawns this salad would also be great with chicken or fish so simply swap for your favourite protein. 
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Creamy Tuna Bake

This creamy tuna bake is delicious and filling and as an added bonus it can be made using ingredients that are easy to find, keep on hand and are cheap. With the cost of food increasing, this is a great recipe to have on rotation.

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Creamy Tuna Bake

Course: Main Course
Keyword: Diabetes Friendly, Heart Healthy, High Calcium
Servings: 6

Ingredients

  • 1 kg frozen mixed vegetables
  • 425 g canned tuna, drained
  • 375 g pasta, I used spirals
  • 4 cups milk
  • 3 tbsp margarine or butter
  • 4 tbsp plain flour
  • 2 tsp vegetable stock powder
  • 1.5 tsp mustard powder or, substitute for 1.5 tbsp dijon mustard
  • 1 cup grated cheese, use your favourite or combine a few eg. mozzarella, cheddar
  • 1/2 cup parmesan cheese, grated

Instructions

  • Preheat the oven to 180 degrees celsius.
  • Cook the pasta and frozen vegetables according to packet instructions. Once cooked, drain and rinse under cold water.
    Note: I did this in two stages, cooking the pasta first, then refilling and boiling water in the same pot to cook the vegetables.
  • Meanwhile, make the creamy sauce by heating a medium saucepan over a medium heat. Add the margarine and allow to melt.
  • Add the flour and stir until combined with the melted butter. Using a whisk, gradually pour in 1 cup of the milk and stir constantly until the milk is combined with the butter and flour mixture.
  • Add the remainder of the milk, vegetable stock and mustard and continue whisking. As the milk starts to heat the sauce will thicken. Make sure to whisk constantly to avoid sauce becoming stuck on the bottom of the saucepan.
  • Once the sauce has thickened, remove from the heat and stir through the parmesan cheese and 1/2 of the grated cheese.
    Tip: the sauce is thick enough when the sauce sticks to the back of a spoon and you can draw a line through the sauce without it filling back in.
  • Combine the pasta, tuna, vegetables and sauce in a large dish and stir well to combine.
  • Transfer to a large baking tray and sprinkle the remainder of the grated cheese over the top.
  • Bake for 15-20 minutes or until the cheese on top is melted and golden.

Notes

I 100% believe that it is worth using full cream milk in this recipe as I believe it does make this meal even tastier.
If you are wanting to save time you could always skip making your own sauce and use your favourite pre-made pasta sauce, a creamy or a tomato based sauce would work well here. 
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Carrot Cake

This is my favourite Carrot Cake recipe. While it does have a lot of ingredients,  I think it is 100% worth it when you taste the finished product. Great at Easter an all year round!

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Carrot Cake

Course: Dessert

Ingredients

  • 1/2 cup brown sugar firmly packed
  • 1 cup Extra virgin Olive Oil light
  • 4 eggs
  • 1 1/3 cups flour
  • 2 tsp baking powder
  • 1 tsp biscarbonate of soda
  • 1 tsp cinnamon
  • 1 tsp ground ginger
  • 350 g grated carrot approx 4 large carrots
  • 1/2 cup chopped walnuts plus extra for decoration
  • 2/3 cup sultanas
  • 1/2 cup crushed pineapple

Lemon Cream Cheese Icing

  • 3 tbsp margarine or butter
  • 1 1/2 cups icing sugar
  • 1 tsp vanilla
  • 80 g cream cheese approx 4 tbsp
  • 1 lemon grated zest only

Instructions

  • Preheat the oven to 190°C. Lightly grease or line a 22cm cake pan.
  • Beat the sugar, oil and eggs together for 5 minutes, until fluffy. Sift the dry ingredients together and add to the sugar mixture with the carrot, nuts, sultanas and pineapple. Mix together until combined and pour into the cake pan.
  • Bake for 1 hour and 15 minutes. Remove from oven and allow to cool.
  • Meanwhile, make the icing by placing all ingredients in a mixing bowl and beating together until the icing is light and fluffy. Ice the cooled cake and decorate with extra walnuts if desired.
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Halloumi Salad

This delicious salad is packed full of fibre and plant based protein, making is a great source of slow release energy. If you are not a fan of halloumi (no judgement) you can also substitute the halloumi for you favourite protein.

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Halloumi Salad

This delicious salad is packed full of fibre and plant based protein. Great for a simple week night dinner.
Course: Main Course
Keyword: Anti-inflammatory, Diabetes Friendly, Heart Healthy, Vegetarian
Servings: 2 -4

Ingredients

  • 225 g Halloumi sliced into approximately 8 slices
  • 1/2 small Pumpkin cut into 3cm cubes
  • 1 tbsp Extra Virgin Olive oil
  • 1 cup McKenzies Lentils, Freekah & Beans Superblend (or replace with your own favourite grain combo)
  • 120 g Spinach and Rocket
  • 1 punnet Cherry tomato halved (or 2 small tomatoes, cubed)
  • 1 Cucumber halved lengthways and sliced
  • 1 Avocado Diced
  • 2 tbsp pumpkin seeds
  • Balsamic vinegar, glaze or dressing to serve

Instructions

  • Preheat oven to 200°C. Toss pumpkin in 1/2 olive oil and spread over a lined baking tray. Bake for 20 minutes. Remove from the oven, flip and cook for a further 7-10 minutes or until golden. Remove from the oven and set aside.
  • Meanwhile cook the Mckenzies superblend mix (or chosen grains) according to the packet instructions. Once cooked, drain and rinse under cold water.
  • To cook the halloumi heat a frying pan over a medium heat. Once hot add remaining olive oil and cook halloumi for 2 -3 minutes or until golden and crispy. Flip over and cook the other side for another 2-3 minutes.
  • Combine all salad ingredients in a large salad bowl and mix gently. Top with halloumi and balsamic vinegar, glaze or dressing.
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Eton Mess

This fresh and fruity dessert is not only delicious but also a great way to show off to your guests at a dinner party. Choose your favourite; Mango & Passionfruit or Cherry Ripe or get creative and pick your own flavours.

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Eton mess

Course: Dessert
Keyword: High Calcium, Quick and Easy
Servings: 4

Ingredients

  • 4 meringue nests crushed
  • 300 g whipping cream 1 cup
  • 300 6 plain greek yoghurt 1 cup
  • 2 tsp vanilla essence
  • 2 tbsp icing sugar

Mango & Passionfruit

  • 2 large mangos sliced
  • 80 g passionfruit pulp (2 passionfruit) canned, fresh or frozen

Cherry Ripe

  • 2 cups cherries, pitted fresh, frozen or canned
  • 1/2 cup desiccated coconut
  • 40 g dark chocolate shaved

Instructions

  • Combine the cream, yoghurt, vanilla and sugar in a bowl and whip to soft peaks (the peaks flop over immediately when lifted). Whipping time will vary depending on the type of cream you use.
  • Build each individual Eton Mess by layering 1 heaped dessert spoon of cream mixture followed by crushed meringue then fruit (and chocolate and coconut if using). You should get roughly two layers per cup then finish with another spoon of cream and any garnishes such as extra fruit that you like.
  • Enjoy!

Notes

The Ingredient amounts are based off making one flavour only. If you would like to do a combination of two flavours just halve the ingredients for each flavour. 
If you don't want to use cherries you can also substitute these for mixed berries or get creative and make up your own flavourings. 
This can also be a fun DIY dessert, put all the ingredients out on the table and let everyone make their own.
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Four-step pasta salad

Tasty and nourishing meals don’t need to take a long time to prepare. This four-step pasta salad is delicious, nutritious and super simple. It can make a great week day work lunch or a quick and easy week night dinner.

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4 Step Pasta Salad

Course: Lunch, Main Course
Keyword: Quick and Easy
Servings: 1 person

Ingredients

  • 1 cup spinach and rocket
  • 1/2 cup cherry tomatoes halved
  • 150 g packet of vetta microwave ready pasta cooked according to packet instructions
  • 95 g can tuna, drained or other preferred protein
  • 1 tbsp pesto I used lego's

Instructions

  • Place spinach, rocket and cherry tomatoes in a bowl
  • Add cooked pasta
  • Add tuna (or other preferred protein)
  • Add pesto
  • Combine and enjoy!
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Pumpkin, spinach & ricotta stuffed shells

This tasty and delicious recipe combines pasta and cheese, so it is hard to go wrong! It is not only a delicious vegetarian option that the whole family will love it is also high in fibre, protein and calcium.

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Pumpkin, spinach & ricotta stuffed shells

Course: Main Course
Keyword: Diabetes Friendly, Heart Healthy, High Calcium, Vegetarian
Servings: 4 - 6

Ingredients

  • 1 tbsp extra virgin olive oil
  • 750 g Pumpkin peeled, cut into 2.5cm pieces
  • 250 g frozen chopped spinach thawed, excess liquid squeezed out
  • 300 g ricotta cheese
  • 2 cloves garlic peeled and crushed (2 tsp)
  • 2 tbsp fresh basil leaves finely chopped (2 tsp dried)
  • 1 tbsp fresh thyme leaves (1 tsp dried thyme)
  • 700 g passata sauce
  • 1/2 cup mozzarella cheese
  • 250 g jumbo pasta shells (or cannelloni tubes)
  • Salad or vegetables to serve

Instructions

  • Preheat the oven to 180 degrees celsius. Line 1-2 baking trays with baking paper and place pumpkin on trays in a single layer. Coat with extra virgin olive oil, basil, garlic and thyme. Bake in the oven for 40 minutes or until tender. Set aside and allow to cool slightly.
  • Meanwhile cook the pasta shells according to packet instructions or until al dente. Once cooked drain and rinse under cold water. (note: the pasta will continue to cook slightly later in the oven so the past should be slightly undercooked at this stage). If using cannelloni tubes skip this step.
  • Once pumpkin has cooled, place in a large bowl and mash. Add the ricotta and spinach and mix well to combine.
  • Gently spread 1/2 cup passata sauce over the base of a medium baking dish. Then using a small spoon gently fill the pasta shells or cannelloni tubes with the pumpkin mixture and place gently, in a single layer into the baking dish.
  • Pour the remaining passata sauce over the top of the stuffed shells or cannelloni and sprinkle with the mozzarella cheese.
  • Cover with foil and bake for 25 minutes. Remove foil and bake for a further 10 minutes or until cheese is golden.
  • Serve alone or with salad or vegetables or a more filling meal.
  • Enjoy!
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