Healthy Recipes
Ideas with Bran
Lea’s hot bran breakfast
Eating bran cereal for breakfast can greatly assist weight control because it has a high faecal bulking effect, making you feel fuller, reducing the transit time of faeces through the gut and reducing fat absorption. It can be eaten hot or cold but this recipe reminds me of apple crumble. It is also great with … Read more
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Milkshake ideas
Milk is a valuable source of protein, calcium and B group vitamins that are essential to the development and maintanence of strong teeth, bones and cartilage. Encouraging people to drink milk can be quite a mission. Particularly if they dislike the flavour or have trouble digesting it. People who are intolerant of the sugar (lactose) in milk or the protein (whey or caesin) can still gain the benefit by drinking calcium enriched soy or rice milks. Milkshakes can encourage those who dislike the flavour to "have a go". Read more
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Seafood salad
This is a popular summer salad and one which we always make at Christmas time as a starter to our Christmas dinner. As it relies on the fish to be marinated it is the sort of dish that can be prepared in advance and then just assembled at the last minute when you are ready to serve. Feel free to also add your favourite fresh herbs. I particularly like to use coriander. You can also add other seafood such as cooked scallops or crayfish. Read more
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Festive Tortilla Torte
For a fabulous vegetarian centre piece this Christmas try this tortilla torte. Just finish with a sprig of holly and berries for a special Christmas dish. It's also a flash, cheap way if you want to serve up Christmas day leftovers and is easily microwaved if you just want a quick meal or snack. Read more
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Lea’s hot bran breakfast
Eating bran cereal for breakfast can greatly assist weight control because it has a high faecal bulking effect, making you feel fuller, reducing the transit time of faeces through the gut and reducing fat absorption. It can be eaten hot or cold but this recipe reminds me of apple crumble. It is also great with … Read more
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School lunches and snacks
School lunches don’t have to be boring but it is really important that they do get eaten as they represent one third of your child’s daily intake. With so many types of breads now on the market, such as wraps, pannins, pita bread and bagels to choose from lunches need never to be boring. Try these … Read more
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It’s a wrap!
Wraps are versatile additions to the bread market as they can be eaten cold or hot. Try them filled with spinach, ricotta and mushrooms for an easy dinner. Topped with pasta sauce, baked in the oven and then served with a salad they are a great way to also use up leftovers. If you are … Read more
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Popular panini
Here’s some of our favourite concoctions for a hot lunch: Ricotta cheese, spinach, tomato pesto, mozzarella cheese and mushrooms Basil pesto, mozzarella cheese and tomato Fruit chutney, basil pesto, onion, cheese and pastrami Tuna, corn, tomato, ricotta and lemon balm Chicken, basil pesto, mozzarella cheese and tomato Roasted pepper, aubergine, mushroom, tomato pesto and feta … Read more
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Curry yoghurt dressing
Some times it can be hard to find a dish that is popular and so easy to make your children can make it. But this one really is versatile. It can be used as an accompaniment with meat, used as a dip with crackers or warm bread, added to baked potatoes or used as a … Read more
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Easy vinigrette dressing
A good vinigrette is hard to beat and can make even the most boring of salads sensational. The lime infused avocado oil in this recipe offers extra tang enhancing the flavour or fish or fruity green salads. This oil can also be used to brush fish or lamb before grilling or barbequeing. Ingredients 100mls Grove® … Read more
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Festive fillers
Are you looking for a filling for club sandwiches, pinwheels, mini wraps, mini muffins or bruschette? Then here are a few festive filling ideas: Smoked salmon, cottage cheese, wasabe, gherkin and lettuce. Mashed egg, red pepper and green pea Mashed egg, asparagus and tomato Smoked oyster, cottage cheese, chopped green peppercorns and parsley with a … Read more
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Lea’s Christmas cheese ball
Jazz up your Christmas party food with this versatile cheese ball. It is so easy to make you can get the kids to help you. Any leftovers can be used as breadroll or sandwich fillings the next day. You may also like to try serving it on pumperknickle bread or rolled up in strips of … Read more
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Party nibbles
Cucumber slices (leave skin on) and pipe on top smoked salmon or eel pate. French bread with smoked salmon or eel with cantaloupe, thin lemon slice and brie. French bread with smoked chicken, brie and cranberry. French bread with pastrami, lite cream cheese, gherkin and tomato sliver. Rye bread and lite cream cheese with: smoked … Read more
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Lea’s Christmas cake
This is an amazing cake that always works out. Although it contains a large number of eggs this recipe makes around 80 servings. Originally used as my wedding cake I have continued to make it every year since and I have never had a dud. You could halve the recipe, however if you do this … Read more
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Low calorie dessert ideas
Frozen yoghurt cassata Just add brandy and dried mixed fruit to softened frozen yoghurt and refreeze Knickerbocker glory Trim milk custard, diet jelly, frozen yoghurt Pavlova Omit the cream and top with lashing of berries and yoghurt Gelatine mousse Layer fruit and mousse in tall glass, top with cherry Fruit jelly In a jelly mould … Read more
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Apple and berry compote
If you enjoy apple crumble but can’t be bothered making the topping then this recipe is an easy one to try. It is the type of dish that you could wip up in an instant if unexpected guest arrive. If any is left over it is great with cereal for breakfast hot or cold. Ingredients … Read more
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Strawberry sorbet
It’s great over the summer to use up berry fruits while they are still in season. This easy recipe is full of flavour and something you could teach the children to make as well. You may like to also try it in a smoothie and the recipe would lend itself to other berry fruits as … Read more
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Ricotta fruit whip
This is a good substitute for whipped cream with only a fraction of the fat and can be made up to one hour before serving. You might like to try serving it in a tall glass like a knickerbocker glory with layers of fruit and custard. If you are diabetic or concerned about reducing your … Read more
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Naan parcels
When we first came up with this recipe parcels or wraps were the new toasted sandwich. Now these flat breads are every where. Pita pockets,tortellas, climbers bread, mountain bread are all providing a quick way to bundle up food to eat. Cold or hot is fine although if you are serving this as a hot … Read more
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Low fat white sauce
Most fine chef’s would have a fit to see a white sauce made without the traditional melting of butter and flour to make a roux. But we are endeavouring to reduce fat in this recipe without sacraficing flavour. What we have come up with is a substitute product that is quick and very easy to … Read more
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Fish stack
Fish is packed full with food value of protein, polyunsaturated fats, vitamins A and D as well as iron and zinc. Finding easy ways to prepare it without frying can be a challenge but this fish stack is something to try. The Lime infused avocado oil offers a tangy twist as well as a dose … Read more
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Lamb fillets in whisky sauce
Tradition has it that gravy is served with meat and a sauce will definitely make meat taste more interesting. However this needn't mean that extra fat needs to be added to the dish. We no longer have to feel duty bound to base sauces on meat fat or dripping. This sauce employees the strong flavours of whisky and chutney but when making similar sauces you could also try using mint sauce or tomato puree with mustards or peppercorns. Lemon juice is also lovely with mint. Using these things to flavour meat dishes also helps reduce the salt normally added when using bisto, stocks or yeast extracts. Read more
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Lea’s speedy pasta sauce
This speedy sauce recipe has a multitude of uses. I like it thinned and served as a soup or it can be used to pour over meat or ravioli. The thickness depends on how long you cook it for. If serving with ravioli I prefer to only cook the vegetables lightly so that they are still crunchy and this also makes the meal more fibrous as well as more economical. Read more
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Lea’s Vegetarian Cannelloni
Cannelloni is really simple to make if you use the fresh pasta sheets instead of the dry tubes. When you open the packet of fresh pasta you will notice the pasta has crease marks where it has been folded roughly around 100cmx 210cm. If you cut this in half again you have a fresh piece of pasta around 100cmx 105cm. If you spoon your cannelloni filling (about 2 heapedTbsps) onto the two thirds of the piece closest to you and then roll up the piece of pasta into a tube you have made your cannelloni. Now with the closed end facing down arrange the tubes into a greased dish and add your favourite pasta sauce and bake for a delicious meal. Read more
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Vegetarian lasagne
When you come to make a vegetarian lasaga there are no rules. Just layer up your favourite vegetables. Pumpkin, aubergine or kumara are particularly filling but you could also add chick peas or legumes for added protein. Onion, garlic or leeks could also be added for a deeper flavour not to forget also fresh herbs such as basil, mint or Italian parsley. Read more
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Chickpea burgers
These chickpea burgers are very easy to make for a main meal but also are great if used for a party snack. You can shape them into balls, cook them and serve them on toothpicks or make them into miniture flat cakes and serve them on top of thick sliced cucumber with a dob of hummus to hold everything together. Read more
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Chickpea and lentil fritter with spiced carrot
This is another one of those recipes that can be made as a main dish or into a smaller version to serve as a cocktail snack. For added zing when making the carrot sauce you could replace the chilli with some wasabi, and the lemon with lime. Read more
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Lea’s baked beetroot
Ingredients 1 large tin of baby beetroot 1Tbsp Olive oil 1Tbsp Balsamic vinegar 1Tbsp water Method Drain the beetroot, place in an oven-proof dish. Cook in a hot oven (200°C) for 10-15 minutes. While these are lovely on their own or topped with Tzatziki (cucumber flavoured yoghurt) you can also add other chopped vegetables such … Read more
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Stir steamed vegetables
Adding olive oil to vegetables may taste great but does add extra calories for the weight conscious. This method retains the colour, texture and flavour of the vegetable without the fat. Method Place vegetable sticks of slow cooking vegetables such as beans, carrot and yams into a large pot with 1cm of water and cook … Read more
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Lea’s camping salads
You can always rustle up a salad – yes, even if camping, when fridges and running water may be scarce. Here are a few ideas… Grated carrot and raisin Orange, currants and red onion Coleslaw Potato salad – with cooked dehydrated peas, corn or green beans Rice salad – spring onion and gherkins and/or celery … Read more
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Elaine’s tamarillo salad
Elaine was a dear friend who passed away. But every time I make this amazing salad I think of her. This salad is really easy but colourful and will brighten up any barbeque or picnic table. It is one of those recipes where the flavour improves with time. Which is lucky because this recipe does … Read more
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Lea’s lamb salad
Ingredients Lamb fillets Low fat potato salad dressing Lettuce greens French Dressing. Method Toss salad greens in French Dressing and arrange on individual plates. Grill the lamb fillets and slice thinly while still hot. Toss the lamb in the potato salad dressing and arrange on top of the greens Serve immediately with boiled potatoes, green … Read more
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Pumpkin and orange soup
Ingredients 1kg pumpkin, diced 2 litres chicken stock 1/4tsp white pepper 3 onions, diced Rind of 2 oranges, grated Juice of 3 oranges 2 tsp sugar Pinch nutmeg Parsley, chopped Method With the exception of the parsley, combine all the ingredients in a saucepan and bring to the boil. When the vegetables have softened mash … Read more
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Lea’s minestrone soup
Ingredients 2 large onions, diced 3 rashers bacon, chopped 2 sticks celery 2 carrots, diced 2 large potatoes, diced 2 cans Watties® chunky tomatoes 1 medium jar pasta sauce 1.5 Litres water 1tsp beef stock parsley, chopped ½ cup pasta spirals 2 Tbsp hot taco sauce Method In a large saucepan combine the onion and … Read more
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Curried potato soup
Ingredients 2 Tbsp Canola oil 1 large onion, chopped coarsely 2 cloves garlic, crushed 1 tsp garam masala 1/2 tsp ground tumeric 1 tsp ground cumin 1 tsp ground coriander 800g potatoes, peeled, chopped coarsely 4 cups chicken stock 375ml water 150g pottle yoghurt Parsley, chopped Method Place the oil, onion and garlic in a … Read more
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Lea’s fish chowder
This is an award winning soup recipe. I was once asked to develop a recipe using canned smoked fish. At the time I was a penniless student and was looking for a hearty soup recipe that was cheap and low in fat but high on satiety. using the potato as a base this along with low fat milk makes a creamy soup base but with out the addition of fat. Adding the taco sauce gives it a good bite but you can also use chilli or tabasco sauce if you like. I entered this recipe into a radio competition and won an electic beater which I still use to this day, Read more