Banana Smoothie Three Ways

Smoothies can be a great breakfast or snack option and are especially great as the weather warms up! Check out how you can mix up (pun intended) a banana smoothie to suit your tastes below.

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Banana Smoothie Three Ways

Course: Breakfast, Drinks, Snack
Keyword: Diabetes Friendly, Heart Healthy, High Calcium
Servings: 1 person

Ingredients

Banana & Chocolate

  • 1 cup milk
  • 1/4 cup oats
  • 1 medium banana
  • 3 tbsp milo or swap for chocolate protein powder to increase to protein

Banana & Chia

  • 3/4 cup milk
  • 1/2 cup greek yoghurt
  • 1 medium banana
  • 2 tbsp chia seeds
  • 1 tsp honey
  • 1/4 tsp cinnamon
  • 1 serve vanilla protein powder optional (add if you want more protein)

Banana & Berry

  • 3/4 cup milk
  • 1/2 cup greek yoghurt
  • 1 medium banana
  • 1/2 cup berries fresh or frozen
  • 1 tbsp almond meal
  • 1 tsp honey
  • 1 serve vanilla or berry protein powder optional (add if you want more protein)

Instructions

  • Combine the all ingredients from your favourite flavour and blend until smooth.
  • Enjoy!

Notes

When choosing your milk try to pick a milk option that is high in protein. Good options include cows milk, soy milk or plant fortified nut milks.
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Chicken & Lentil Curry

This is a favourite at our place, not only is it a tasty meal but also delicious leftovers! It does simmer for an hour, so while the hands on time is minimal, don’t make this one if you are in a rush. The wait is worth it though!

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Chicken & Lentil Curry

Course: Main Course
Keyword: Gut Friendly
Servings: 4 - 6 people

Ingredients

  • 1 tbsp olive oil extra virgin
  • 1 large chicken breast diced
  • 400 g can lentils
  • 400 g can crushed tomatoes
  • 165 mL can coconut milk
  • 2 tbsp curry paste (I usually use tikka masala or madras but pick your favourite)
  • 2 tbsp tomato paste salt reduced
  • 3 tbsp greek yoghurt plus additional for serving
  • 2 cloves garlic peeled and crushed (or 2 tsp crushed garlic)
  • 3 tbsp ginger minced
  • 1 large onion thinly sliced
  • 1 large red capsicum deseeded and roughly chopped
  • 280 g spinach

To Serve

  • Basmati rice cooked
  • cooked greens
  • mango chutney
  • greek yoghurt

Instructions

  • Combine yoghurt, tomato paste and curry paste in a medium bowl and stir to combine. Add chicken and mix to coat in the mixture.
  • Heat oil in a large pan over a medium heat, add onion and cook for 10 minutes or until softened. Add ginger and garlic and cook for a further 2 minutes.
  • Add chicken and the paste mixture to the pan, making sure you scrape all the paste in. Cook the chicken for five minutes, or until it starts to colour.
  • Add capsicum, tinned tomatoes, lentils (liquid and all), coconut milk. bring to the boil, reduce the heat and simmer for 1 hour, stirring occasionally. Add additional water if it becomes too thick.
  • Break the chicken apart with the back of a spoon, it should come apart easily. Stir in the spinach (I did this in three batches).
  • Serve with rice, extra veg (I usually use beans, broccoli or frozen peas) and add a dollop of greek yoghurt and 1 tsp of mango chutney on top.
  • Enjoy!
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Miso Soba Noodle Soup

Do not even try to eat this soup politely, slurp away and enjoy! This vegetable packed soup is also full of flavour. It is a versatile meal that you can adjust to suit your mood or your dietary preferences.

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Miso Soba Noodle Soup

Course: Main Course
Keyword: Diabetes Friendly, Gut Friendly, Vegetarian
Servings: 4 - 6 people

Ingredients

  • 1 tbsp olive oil extra virgin
  • 1 leek thinly sliced
  • 2 large zucchini halved lengthways and sliced
  • 2 large carrots halved lengthways and sliced
  • 250 g mushrooms sliced
  • 1/2 medium cabbage (I used wombok) shredded
  • 180 g soba noodles dry
  • 2 tbsp ginger minced
  • 2 tbsp soy sauce or tamari
  • 1/4 cup miso paste
  • 1.5 L vegetable stock salt reduced
  • Protein of choice try 2 x boiled eggs, 100g thinly sliced lean meat, cooked shredded chicken breast or tofu per serve

To Serve (optional)

  • Chilli sliced
  • spring onion thinly sliced
  • sesame seeds

Instructions

  •  Prepare and cook (if needed) protein of choice (to add to soup once cooked).
  • Heat oil over a medium to high heat in a large saucepan. Add leek and ginger and cook for five minutes, or until leek has softened.
  • Add carrot, zucchini, and mushrooms to the saucepan and stir.
  • Add 1.25L of stock, cover and bring to the boil.
  • Once boiling add the dry soba noodles and ensure they are covered with stock before adding the cabbage on top. (Note: the cabbage may not be submerged in water, this is ok, it will reduce while cooking, DO NOT STIR after adding the noodles and cabbage) Cover, bring back to the boil and simmer for five minutes or until noodles are cooked. Stir cabbage through the soup and remove from the heat.
  • Combine the remaining 250mL of stock with miso paste and soy sauce, making a slurry. Once the soup has been removed from the heat, mix the miso, soy slurry into the soup and add your protein of choice.
  • Serve topped with 1 tsp sesame seeds, chilli and thinly sliced spring onion.
  • Enjoy!
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Golden Porridge

This recipe is delicious and warming for a cold winter morning. Berries, turmeric, ginger and cinnamon are anti inflammatory foods so this recipe is great for anyone living with endometriosis, arthritis or any other inflammatory condition. This recipe is also low FODMAP when you use maple syrup instead of honey and choose low FODMAP berries.

This makes one small serve but you could double the berries, seeds and add 100g of Greek yoghurt to make a larger serve.

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Golden Porridge

Course: Breakfast
Keyword: Anti-inflammatory, Low FODMAP
Servings: 1 person

Ingredients

  • 1/2 cup rolled oats
  • 1 cup milk
  • 1/4 cup water
  • 1/2 tsp turmeric
  • 1/4 tsp ginger
  • 1/4 tsp cinnamon
  • 1/2 cup mixed berries (strawberries, raspberries and blueberries for low FODMAP) If making low FODMAP make sure to check the portions of berries you are using if increasing the amount.
  • 2 tsp Pepitas
  • honey or maple syrup to serve

Instructions

  • Combine oats, milk, water and spices in a saucepan over a medium to low heat. Stir well. Bring to the boil and cook for five minutes, or until oats are cooked, stirring consistently. 
  • Transfer cooked oats in a bowl and top with berries, pumpkin seeds and honey or maple syrup. ⠀⠀
  • Enjoy!

Notes

This combination of spices are also delicious when added to yoghurt as a snack or when added to salad dressings. 
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Fish Tacos

Perfect fish tacos! These crunchy fish tacos are packed full of colourful, fresh ingredients and are definitely not short on flavour. Because of the beautiful flavours in this dish it is a great option for both fish lovers and people who are wanting to learn how to include fish in their diet.

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Fish Tacos

Course: Main Course
Keyword: Anti-inflammatory, Diabetes Friendly, Heart Healthy
Servings: 4 -6 people

Ingredients

  • 12 small corn tortillas (or swap to your favourite wrap)
  • 500 g firm white fish (I used snapper) cut into 1.5cm thick slices
  • 1 packet taco seasoning salt reduced
  • 1 tbsp olive oil extra virgin
  • 400 g can 4 bean mix drained
  • 350 g bag of slaw pick your favourite or make your own

Tomato & Avocado Salsa

  • 2 large tomatoes roughly diced
  • 1/2 red onion finely diced
  • 1 avocado diced
  • 1 lime juiced
  • 1 chilli deseeded and diced (or adjust to your flavour preferences)

Instructions

  • Place salsa ingredients in a bowl and stir to combine. Set aside.⠀
  • Combine the slaw mixture and the 4 bean mix in a bowl. Combine and set aside.
  • Place the fish in a bowl, add 1 tsp of oil and the taco seasoning and mix until the fish is coated in seasoning. ⠀
  • Heat the remaining oil in a pan over a medium - high heat. Add the fish strips and cook for 4 mins on both sides, on until cooked through.
  • Heat the tortillas according to package directions.
  • Assemble tacos by placing the salad on the centre of the tortilla, add a few pieces of fish and top with salsa.
  • Enjoy!

Notes

Serving with hot sauce, yoghurt and/or coriander would also be delicious! (if you love those flavours)
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Pumpkin Soup

Warm your belly with a bowl of this delicious pumpkin soup this winter.

This is my favourite pumpkin soup as it is super thick and filling. I like to leave the skin on the pumpkin which adds extra fibre and adding a dollop of greek yoghurt to serve adds an extra boost of protein.

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Pumpkin Soup

Course: Main Course
Keyword: Gut Friendly, Vegetarian
Servings: 4 - 6 people

Ingredients

  • 1 tbsp olive oil extra virgin
  • 1.2 kg pumpkin seeds removed and cut into 3cm pieces
  • 1 onion skin removed and quartered
  • 2 cloves garlic peeled and crushed (or 2 tsp crushed garlic)
  • 2 apples cored and quartered
  • 2 large carrots halved lengthways and sliced into 1cm pieces
  • 1 tbsp ground sage
  • 1 large tomato diced
  • 1/2 cup dry red lentils
  • 750 mL vegetable stock salt reduced
  • 1 cup water
  • 150 mL cooking cream (I used carnation lite cooking cream)

Optional

  • Greek yoghurt
  • pepitas toasted
  • Bread

Instructions

  • Preheat the oven to 200 degrees celsius (fan-forced). Place pumpkin, onion and apple in a large bowl, add 2 tsp oil, sage and toss to coat. Line two baking trays and spread the pumpkin, onion and apple evenly on trays. Bake for 40 minutes or until pumpkin is golden.
  • Meanwhile heat the remaining oil in a large saucepan over a medium heat, add carrot, garlic and tomato. Cook, stirring for 2-3 minutes or until fragrant. 
  • Add lentils, stock and water and bring to the boil. Reduce heat and simmer for 15-20 minutes or until lentils are cooked. Remove from the heat.⠀
  • Add pumpkin, onion and apple to the saucepan. Blend soup using a stick blender or in batches in a blender. If the soup is too thick for your liking at this point, add an extra 1-2 cups of water.⠀⠀
  • Stir through cream.⠀
  • Serve with dollop of greek yoghurt, a sprinkle of pepitas and 1-2 slices of your favourite bread. 
  • Enjoy
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Apple & Cinnamon Porridge

This recipe is one of my favourite winter breakfasts. While I wish I loved being awake in the mornings, I don’t! I love that this recipe is quick and easy to make, while also being super tasty and keeps me going throughout the morning.

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Apple & Cinnamon Porridge

Course: Breakfast
Keyword: Diabetes Friendly, Heart Healthy, High Calcium
Servings: 1 person

Ingredients

  • 1/4 cup rolled oats
  • 1/3 cup milk
  • 1 apple grated
  • 1/2 cup greek yoghurt
  • 1/4 tsp cinnamon
  • 2 tsp walnuts chopped
  • maple syrup to serve

Instructions

  •  Place oats in a bowl and cover with boiling water. Add milk, apple and cinnamon and stir to combine. 
  • Microwave oats on low for 60-90 seconds. Removing every 30 seconds to stir.
  • Top with greek yoghurt, walnuts and maple syrup.

Notes

Cooking times will vary based on your microwave. Oats will expand during cooking so to avoid accidental oats overflow cook in deep bowl. 
This recipe makes one small serve, for a larger serve double the oats, milk, yoghurt and walnuts.
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Pesto Pasta Salad

I promise you can make friends with this salad! This pesto pasta salad is a must try. I especially love it for work day lunches. This colourful pasta salad is not only full of heart healthy fats but also will give your body a great energy source to get through the afternoon!

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Pesto Pasta Salad

Course: Dinner, Lunch, Main Course
Keyword: Diabetes Friendly, Heart Healthy
Servings: 4 - 6 people

Ingredients

  • 250 g pasta (I used vetta spirals)
  • 1/2 large pumpkin diced and roasted
  • 2 punnets cherry tomatoes halved
  • 240 g rocket and spinach
  • 100 g pitted kalamata olives halved or sliced
  • 100 g fetta crumbled
  • cooked protein of choice eg. chicken, chickpeas, tuna, salmon

Pesto

  • 1/2 cup pine nuts optional, toasted for extra flavour
  • 1/4 cup lemon juice (approx. 2 lemons juiced)
  • 1 bunch basil (1 cup firmly packed)
  • 2 cloves garlic or 2 tsp crushed garlic
  • 1/3 cup olive oil extra virgin

Instructions

  • Bring a large pot of water to the boil and cook pasta according to packet instructions. Drain pasta and immediately rinse under cold water. Transfer to a large bowl
  • Meanwhile, make the pesto by combining all ingredients in a food processor and mix until ingredients are well blended but still chunky.
  • Add the remaining pasta salad ingredients to the pasta bowl and stir to combine. Add pesto and mix to coat. 

Notes

Short on time? home made pesto can be replaced with 1/3 cup store brought pesto.
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Mexican Rice Bake

TASTY & EASY MEXICAN RICE BAKE.

This recipe is on regular rotation at my place. It is a great option for weekday work lunches, an easy dinner and freezes well for a great back up meal for those nights when you don’t have time to or just don’t want to cook. This recipe is also vegetarian, so great for those of you who don’t eat meat or who are looking to include more meat free meals into your life.

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Mexican Rice Bake

Course: Dinner, Lunch, Main Course
Keyword: Quick and Easy, Vegetarian
Servings: 4 - 6 people

Ingredients

  • 1 tbsp olive oil extra virgin
  • 1 large large red onion diced
  • 2 cloves garlic finely diced (or 2 tsp crushed garlic)
  • 2 large zucchini roughly chopped
  • 1 large red capsicum deseeded and roughly chopped
  • 1 packet taco seasoning salt reduced
  • 400 g can sweet corn drained and rinsed
  • 400 g can black beans drained and rinsed
  • 400 g can crushed tomato
  • 3/4 cup basmati rice
  • 1 cup water
  • 1/2 cup mozzarella cheese shredded

To Serve (optional)

  • 1 avocado diced
  • 2 tomato diced
  • 1 lime quarterd
  • 1 buch coriander washed
  • hot sauce

Instructions

  • Preheat the oven to 180 degrees celsius (fan forced).
  • Heat olive oil in a large saucepan, over a medium heat. Add onion, sauté for 5 minutes or until softened. Add taco seasoning and garlic and cook for 1 minute or until fragrant. Add rice, canned tomatoes, black beans, corn, zucchini, capsicum and water and bring mixture to the boil.
  • Transfer the mixture to an ovenproof baking dish. Cover with foil and bake for 40 minutes, or until the liquid is absorbed. Remove foil, spread cheese over the top and return to the oven, uncovered for 5-10 minutes, or until the cheese has melted.
  • Serve hot or cold, topped with your choice of optional extras.
  • Enjoy!
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Anzac Biscuits

There is absolutely nothing wrong with enjoying traditional Anzac biscuits, made with all the butter and sugar, so if that’s what you love, go ahead and enjoy!

This Recipe is super simple and really tasty, which is the perfect combo. Anzac Biscuits are full of fibre containing oats and this recipe uses Extra Virgin olive oil instead of butter to increase the amount of heart healthy fats.

This recipe makes approximately 24 biscuits.

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Anzac Biscuits

Course: Snack
Servings: 24 Biscuits

Ingredients

  • 1 1/2 cups traditional oats
  • 1/2 cup chopped macadamia nuts (or swap for your favourite nut)
  • 1/2 cup desiccated coconut
  • 1/2 cup wholemeal flour 
  • 1/3 cup Extra Virgin olive oil
  • 1 tbsp brown sugar
  • 3 tbsp golden syrup
  • 1 tsp cinnamon
  • 1 tsp bicarb soda
  • 2 tbsp boiling water

Instructions

  • Preheat your oven to 160 °C (fan-forced).
  • Combine the oats, coconut, macadamia nuts, brown sugar, cinnamon and flour in a large bowl.
  • Add the oil and golden syrup and stir to combine.
  • Combine the boiling water and the bicarb soda and then add the biscuit mixture and stir until well combined.
  • Place the mixture in the fridge for 30 minutes (you can skip this step however it makes it easier to form the mixture into balls).
  • Form 1 heaped tbsp of mixture into a ball and place on a lined baking tray, flattening each ball slightly.
  • Bake for 15 minutes or until golden, remove from the oven and leave on the tray for 5 minutes then transfer to a wire rack to cool.
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