Healthy Recipes
Pump it up!
Who says salads are only for summer? Or that vegetables are only for vegetarians? This warm roasted vegetable salad is divine for the colder months when you feel like a salad but eating lettuce doesn't appeal. You can substitute all your favourite vegies or keep it simple and focus on your favourite one. Being a Murri, I just love Queensland Blue pumpkins, but you might choose Butternut instead for its sweetness.
Fish Skewers
For many people, Good Friday is the day to eat fish for dinner, but these fish-and-vegie skewers are delicious on any day of the week.
Tropical Fruit Pops
Serve up these yummy fruit pops to the kids on a hot summers day for a healthy and delicious alternative to buying ice blocks. You‘ll save money too. You can make these using a plastic ice block maker such as the one pictured but you don‘t need it. Instead use a plastic cup and simply put a teaspoon in it. Just fill your cup to ? full. You can use any combination of fruit or fruit juices the kids like too.
Go fish!
Fishing for other ways to serve fish? These yummy salmon patties are a piece of cake to make.
Eating two serves of oily fish each week is recommended for good health, but not everyone likes strong-tasting salmon or has access to cheap fresh fish. This recipe offers an alternative using canned fish. These fish cakes are mild in flavour, thanks to the addition of mashed potato, and they're baked instead of fried.
Kanga sanga
This barbecued-meat sandwich is perfect for a summer lunch.
Grab a nutritious kangaroo steak fresh off the barbecue, put it on a slice of fresh wholegrain bread, whack on some lettuce, tomato and a smidgen of low-fat mayonnaise and you have a quick and healthy summer lunch. Note that kangaroo is best cooked medium-rare, otherwise it becomes tough. If you prefer your meat well-done, then substitute the kangaroo for your own choice of meat.
Hey Pesto!
This versatile, tasty paste Is perfect for lunch, dinner or a snack.
Macadamia nuts are not only good for you, but are also scrumptious to eat and a traditional food for our mobs. Macadamia nuts were eaten by Aboriginal people on the east coast of Australia who may have called them maroochi, bauple, gyndl, jindilli or boombera.
Muffins¡ Tops!
You can‘t beat these muffins for a quick and healthy snack to have with a cuppa. They‘re tasty, wholesome and nutritious, with rolled oats, brown sugar, walnuts and wholemeal flour. The choc chips are a sweet surprise, but you don‘t have to include these if you don‘t want to. Mashed banana, low-fat milk and yogurt will keep the muffins moist. You can store them in an airtight container for up to five days, but they may last that long with the kids around.
Curry? Sweet!
Put creamy curries back on the menu by swapping traditional coconut milk with a healthy alternative.
This northern Australian dish is a legacy of our close relationships with our Asian neighbours. It‘s a healthy variation on a family favourite meal for many Torres Strait and Aboriginal communities.
If you can‘t source coconut-flavoured evaporated milk, then substitute it with 3 tablespoons of coconut milk powder mixed into low-fat evaporated milk.
Bolognaise
Say goodbye to creamy pasta sauces and hello to a tasty meat-based sauce packed with vegies
Stir it up!
Stir-fries are tasty, healthy and easy to cook
The secret to a good stir-fry is to cook it fast, which retains both the colour and nutrients in the vegetables. You can also add some lean, thinly sliced meat, such as pork. Lean pork is low in calories and a good source of diet protein and thiamin.