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If you are heading off to training, school or work, this pear, prune and ginger muffin makes a great snack for the day. Read more »
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Apples are plentiful in New Zealand during our Autumn months particularly when harvesting peaks between March and May. Here are some of my apple recipes that are family favourites. Enjoy! Read more »
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If you are wanting to recycle leftover meat and vegetables with added appeal and freshness then this pan pie recipe is super easy and is adaptable to many meat alternatives. Do give it a try. Read more »
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I love making Lasagne because it has a wonderful flavour that gets better with time and everyone seems to like it. Here I'm showing you how to make a vegetarian and a meat version at the same time for the freezer or friends. Read more »
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If you need a dessert to feed lots of people do try my trifle recipe. Lower in energy yet containing twice the protein and a third of the fat found in traditional cream topped trifle, it is worth trying just watch your portions! Read more »
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If you are making cake for a birthday or special occasion this recipe is very easy and lower in saturated fat and sugar than traditional recipes. This one reminds me of Julie a dear friend I flatted with in London. Bon Appétit. Read more »
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This Greek chicken recipe is full of flavour, which gathers with time marinating the chicken and then cooking it slowly in the oven. Great next day too if there's any leftovers, served hot or cold with bread and a Greek salad. Read more »
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Eggs are one of the cheapest forms of good quality protein available today. This easy recipe is fun for kids to make for breakfast or lunch, on weekends and school holidays. Read more »
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This chicken curry and rice recipe is very versatile and easy to teach young people learning to cook. There are plenty of variations making it a staple recipe to have in any recipe file. Read more »
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Souvlaki is a popular Greek fast food which is quick to cook and easy to make. This is a dish that can easily be make by children learning to cook and ideal for athletes, young families and busy people on the 'go' Read more »
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This Low fat cheese sauce is quick and easy to make in a microwave and is a great way to combine flavours in vegetable, pasta or white meat dishes with much lower levels of salt, fat and carbohydrate than traditional recipes. Read more »
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Cauliflower cheese is a great standby dish if you have heaps of vegetables in the garden and when served along with fresh salad and wholegrain bread is also a good source of dietary fibre, Read more »
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If you are keen to reduce you red meat intake and have more plant proteins, but really love meatballs and tomato sauce then this recipe is well worth trying. It's very filling, a great source of dietary fibre and quite quick to make. Read more »
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If you are keen to improve your intake of dietary fibre, reduce meat intake, food costs and wastage then these Chicken Olives tick all the boxes. Easy to make this recipe can also be adapted easily into a vegetarian meal. Read more »
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If you are looking for some simple healthy salad dressing recipes then here are three to help. You can also learn more about how different herbs and spices can be used in the dressing to compliment flavours in the main course Read more »
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Pasta doesn't have to be a high calorie meal The key is to mind the serving sizes, to avoid adding highly processed meats, full fat cream or butter sauces and instead focus on vegetable sauces. Here are some lower fat ideas... Read more »
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If you are looking for an easy loaf or muffin recipe to use up an excess crop of feijoas, apples or pears that is quick to prepare, easy and delicious then this is the recipe for you. Read more »
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Kumara is a particularly versatile tuber vegetable, rich in carbohydrate, a good source of dietary fibre, potassium and phytonutrients. Kumara combines well with any meat and many fruits as you will see if you try this recipe. Read more »
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Chickpeas are one of the earliest cultivated legumes in the world. High in protein they are very versatile and filling. If you are searching for a quick, easy and inexpensive family meal do try this recipe from the NZ Heart Foundation. Read more »
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Traditionally foods like Antipasta are served at the start of the meal and full of flavour along with extra fat and salt. If you are looking for healthier nibbles, more fibre and antioxidants then here are some suggestions that may help. Read more »
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Ice cream and jelly was once the 'go to' food to eat if feeling sick or feverish. Here are some other suggestions for easy ways to keep well hydrated and maintain strength and immunity during times of sickness or if Covid affected. Read more »
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If you are looking for an easy meal that children can help you prepare then do try making these kebabs. Great served as a meal or party food combining meat with fruit and vegetables. Read more »
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Fish is a great source of protein, healthy fats and essential vitamins and minerals and protein cakes are a great way to introduce fish to children and can also be adapted in size to be used for finger foods if entertaining. Read more »
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If you wanting to boost your protein intake, while at the same time maximizing dietary fibre and keeping sugar and fat low, then this is the recipe for you. Read more »
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Pumpkin is a highly nutritious vegetable, low in energy but rich in vitamin C and β-carotene that is important for skin and eye health. If you are struggling to get children to eat this vegetable then give these loaves a try. Read more »
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I love making Lasagna because although it takes time it can feed a crowd, it's economical, it freezes well, tastes terrific and is super popular. What's not to like? Gluten and Dairy free versions are also included. Read more »
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If you are looking for a lunchbox filler or after school, afternoon snack this Banana bread could be just the answer and its easy for beginner chefs to rustle up too. Read more »
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There's something very 'comforting' about eating pies, especially during winter. This recipe works well for poultry, fish or a vegetarian pie, or varied to use red meat. Read more »
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When apricots are plentiful this is a good recipe to try if you are struggling to put on weight but if just looking for a 'special occasion food' then these are made to be shared. Read more »
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Baking vegetables helps retain nutrients while adding your favourite rub or seasoning is a great way to add interest without the additional of saturated fat, salt or sugar. Do try it. Read more »
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Tiramisu is a great Italian dessert but do try my version. It has half the calories, sugar and sodium, a 10th of the saturated fat and 3 x the dietary fibre of the original recipe. Read more »
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Salmon is highly nutritious and packed full of flavour. This recipe was kindly provided by chef Tony Smith is full of lively flavours and refreshing, just the thing for warmer weather Read more »
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If you are needing a one pot meal then this hearty fish chowder is cheap to make and easy. Fine tune the chilli to suit your palate. Use fresh or canned fish to suit your budget. Read more »
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Muffins make a great in- between meal snack with less sugar, fat and salt but more dietary fibre than biscuits or cakes. I hope you will give these a try. Read more »
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Venison is a versatile, lean meat which even in small amounts is highly nutritious. Mince for meatballs/meatloaf/ bolognaise, BBQ racks, shanks, leg/rump etc there's lots of uses Read more »
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If you are looking for a quick and easy way to serve fish then do try this Italian American (fish stew) known as Cioppino, from San Francisco. It's surprisingly good. Read more »
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If looking for a Christmas treat with less fat and sugar than a traditional rum ball, then do try this recipe. Omit the alcohol for an occasional lunch box addition or after sport snack Read more »
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If you are looking for a nutritious breakfast or snack for children these banana pancakes could just be the answer.The recipe can also be easily adapted if you have food allergies. Read more »
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Highly nutritious, Falafel balls or patties are made from chickpeas and legumes, cooked and then served in pita pockets with your choice of salad and sauces. Do give them try! Read more »
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Apples are available all year round and make a great base for any dessert. If you need to feed a large group of people this tart can be extended by serving with yoghurt and fruit Read more »
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Cabbage is an inexpensive, versatile and nutritious vegetable. Here we use it's softened leaves as a wrap to encase a vegetarian meal of beans and rice and offer other inexpensive ways to vary the recipe. Read more »
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Fish and chips have created many a memorable meals. However if you want to take fish and it's delicate flavour to a fresher, healthier level try Lea's ideas of varying the coatings, flavouring, oils and accompaniments. Read more »
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This hearty soup is a cross between a Minestrone and Pistou vegetable soup but contains less fat and salt and more protein and dietary fibre. Read more »
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Beetroot is normally served as a vegetable in salads and soups so it may come as a surprise to find it in a muffin. However it does make the muffin moist and its earthy flavour balances the chocolate nutty taste. Read more »
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Upside down cakes can be served hot or cold, they store well in the refrigerator and can be made in advance of a special occasion.This one is very moreish best made when you have lots of help to eat it. Read more »
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Stollen is a traditional German fruit bread of nuts, spices and dried fruit that could be just the thing if you are looking for something special to take to a Pre-Christmas Barbecue or Pot Luck Dinner. Read more »
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If you love the oriental flavour of a slow cooked Moroccan styled stew but are short on time this recipe may be just what you are looking for. Also a great way to use up leftovers for a meal on the run. Read more »
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Frittata's are a nutritious, simple way to concoct a family meal using leftover vegetables. Dietitian Angela Berrill shares her easy recipe Read more »
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Rekindle memories of traditional desserts with this lower fat & sugar bread and butter pudding recipe using up leftover bread and fruit. Read more »
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This speedy sauce recipe has many uses. It is great thinned and served as a soup or it can be used to pour over meat or pasta dishes. Read more »
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This vegetarian dish is quick, easy and cheap to prepare. It can be served as a main meal or made into smaller fritters as an entree with the spicy carrot or your favourite topping. Read more »
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Porridge is one of the oldest dishes cooked around the world with oat variations dating back 5000 years to the days of Neolithic man. Today it is gaining popularity for its versatility and many health benefits. Read more »
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Soft taco's are an easy solution if searching for a quick nutritious meal. This salmon and red cabbage one ticks all the boxes. Read more »
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This chicken dish has morccan flavours which work well whether served hot with a spicy sauce or sliced cold for picnic lunches with salad. Read more »
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Seasoned lean lamb is nutritious, versatile and delicious when served warm or cold in this green salad. This easy recipe is ideal for busy people. Read more »
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Whether you are looking for a novel base for a cold party canapé or hot pancake for a meal this recipe is very versatile and tastes great Read more »
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This recipe is a great way to use up any leftover roasted vegetables and this dish can be served as a hot savoury dish or cold next day as a salad Read more »
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Fish is an important source of protein and omega-3 polyunsaturated fats. Try this easy dish for a quick and healthy family meal Read more »
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Muffins are easy to make, a healthy snack for growing children and if any are over they freeze brilliantly. Read more »
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Lentils are low in fat, cholesterol and sodium but are high in vitamins and minerals, protein and dietary fibre. Great for fitness, heart and bowel health Read more »
If you are looking for a special dessert for Christmas this year this frozen dish is very easy to prepare and is best made in advance.
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