Option 6

Homemade Baked Beans on Roasted Sweet Potato

Preheat oven to 180 degrees. Cut Sweet Potato in Half. Place on lined baking tray. Spray with olive oil and sprinkle with a little paprika and rosemary.Bake for approximately 30 minutes -until soft. Serve with Home made baked beans. See Baked beans recipe in breakfast the menu.

Beef & Lentil Pie

500g beef mince, 1 diced onion, 1 tablespoon of rosemary, 2 teaspoons of chilli, 2 cloves of garlic, salt & pepper, 1/2 grated sweet potato, 2 grated carrots,1 grated zucchini, 6 grated button mushrooms, a handful of chopped spinach, 2 400g tins of tomato puree, 1 140g tub of tomato paste, 2 400g tins of lentils (drained), 1/2 cup of cooked quinoa and tasty & parmesan cheese for the top. Oil spray.

Preheat oven to 200 degrees. Brown mince and onion in a large non stick pan, add garlic, rosemary and chilli-stir through. Add grated veggies, stir untill mixed through. Add tomoato products -stir through. Add drained lentils and cooked quinoa and salt & pepper and simmer for 10 minutes. Grease a large baking dish or two smaller ones. Add the mixture and top with tasty cheese and Parmesan. Bake for 30 minutes. SERVES 6 with leftovers. (the kids loved this one, a fresh gluten free take on spag bog).

Pork Noodles

INGREDIENTS:600g Lean Pork Fillets- thinly sliced, 200g of Vermicelli rice noodles, 1 onion -cut into wedges, 2 tablespoons of olive oil, 2 teaspoons of crushed garlic, 500g packet of pre-chopped stir fry vegetables- fresh or frozen, 2 tablespoons of sweet chilli sauce, 2 tablespoons of Tamari, 1 tablespoon of Worchestershire sauce.

Place noodles in a heatproof jug and cover in boiling water, let stand for a few minutes. Heat half the oil in a large frying pan, add onion and garlic, cook and stir for 2 minutes. Add pork (cook in batches for large quantity) and stir-fry until cooked through. Remove from pan. Add remaining oil to pan and add vegetables, stir-fry for a few minutes and add combined sauces, stirring. Add back meat and onion then drained noodles, stir and serve.

Warm Salmon and Soba Noodle Salad

4 Salmon portions, pan fried and broken up until crispy.
1 packet of soba noodles cooked in boiling water for 4 minutes (in the Asian section at the supermarket)

Salad ingredients sliced up, capsicum, snow peas, cucumber, carrot, avocado and whatever floats your boat.

3 tablespoons of Tamari, sesame oil and lime juice. 2 teaspoons of chilli, honey and ginger. Chopped fresh coriander (or from the tube). Stir together.

Place cooked noodles in bowls, add dressing, salad ingredients and then salmon. Serves 4.

Lamb & Chickpea Curry Bake

INGREDIENTS: Olive oil spray, 2x 500g Lean lamb mince,1 onion -diced,1 teaspoon of cumin, 2 cloves of garlic -crushed, 1-2 teaspoons of curry powder, 4 celery sticks-diced, 500g butternut pumpkin -cut into small cubes, half a cup of frozen peas, half a cup of frozen corn, 1 zucchini-diced, 400g tin of chickpeas -drained, 2 x 400g tins of cherry tomatoes, salt & pepper, 375g of low fat ricotta, 1 medium sweet potato sliced, 2 medium potatoes -sliced and a handful of Parmesan.

METHOD:Preheat oven to 180 degrees and line a large roasting dish with baking paper and spray with olive oil. Spray a large non stick pan with olive oil and heat on high. Add lamb and onion, brown and break up the lamb. Add cumin, garlic and curry. Stir.Add pumpkin, celery, zucchini, peas and corn and stir for a few minutes. Add chickpeas and tomato. Stir for a few minutes. Then place into the roasting dish. Cover with a thin layer of ricotta (this can get ugly). Layer sliced sweet potato and potato over ricotta and then sprinkle with parmesan. Place in oven for 45 minutes until potatoes a crispy and brown. Serves 8-10

Chilli Beef with Lentils and Quinoa in Iceberg.

INGREDIENTS: 500g lean beef mince, 1 onion -diced, 2 Tablespoons of olive oil, 1 medium carrot -chopped, 3 sticks of celery -chopped,1 red capsicum -chopped, 2 teaspoons of chilli, 2 teaspoons of garlic, 2 cloves of garlic -crushed, 3 cups of reduced salt liquid beef stock, half a cup of red lentils, half a cup of quinoa, juice of two limes and 1 tablespoon of Tamari

Heat a large nonstick pan and brown mince and onion. Set aside. Heat 2 Tablespoons of oil in pan and add diced carrot, onion, capsicum and celery, along with chilli, ginger and garlic. Stir-fry for for 2 minutes. Add quinoa and red lentils, stir to coat. Add stock. Bring to the boil and simmer to reduce for 15 minutes, stir occasionally. Add back beef and onion. Add lime juice and Tamari. Heat for 1 minute and serve in Iceberg lettuce cups. Serves 4-6

Satay chicken stir-fry with vermicelli rice noodles.
500g of chicken mince
Asparagus, carrot, zucchini, broccolini, chilli, garlic, mushroom, capsicum.
2 big spoonfuls of natural peanut butter, a can of lite coconut milk, 2 chicken stock cubes.
Vermicelli noodles 
Chop veggies and stir-fry, remove from pan while you brown mince. Return veg and add peanut butter, stir through. Then add milk and noodles!


Prawn stir-fry

2 cloves of garlic
1 tablespoon of olive oil
1 level teaspoon paprika
juice of an orange
1 teaspoon of chilli
1 cup cooked quinoa
1 tablespoon of olive oil. 400 g colourful mixed seasonal veg, such as snow peas, asparagus, zucchini, celery, onions, red capsicum
500g Prawns
1 lemon

1 Place marinade ingredients in a big bowl, toss with the prawns and leave aside for 10 minutes.
2 Put the quinoa into a bowl with 2 cups of water and cook for 13 minutes in the microwave.
3 Stir-fry veg and set aside
4 Then prawns
5 Mix together all ingredients add lemon juice

Homemade Pizza
Wholemeal Lebanese Flat bread or, for a thinner crust, Helga’s Wholegrain Wraps or a gluten free alternative (buy as many as you need to feed your family plus extra if you want left overs)
Spicy Pumpkin Dip (Aldi or Safeway)
Red Capsicum, finely diced
Button mushrooms, sliced
Onion, sliced
Asparagus, chopped
Sweet Potato, diced
Cooked Chicken tenderloins or pre-cooked “shredded chicken” (Aldi near the ham), (optional if you prefer vegetarian) or seafood.
Feta, crumbled….add a little grated tasty cheese to help hold it together(optional)
Fresh basil leaves
(Load your pizza up with as many of the veggies as you like, don’t be skimpy!!)

Preheat the oven to hot. Prepare the sweet potato and put on lined oven tray sprayed with olive oil and pop in the oven while you prepare the rest of the pizza, it should be nearly done by the time you are ready to load your pizza with it. Precook your tenderloins at the same time, as well.
Using a lined pizza tray, spread your flat bread with about a Tablespoon of the dip. Layer the veggies and chicken in the above order with the feta and basil last. Make sure you take it right to the edges so the flat bread doesn’t burn.
Pop in the hot oven until cooked through to the middle, about 15-20 minutes.
Cut into wedges and pop the leftovers in a container for tomorrows lunch, it’s delicious cold

Tuna Pasta Bake

INGREDIENTS:1 packet Aldi wholemeal pasta spirals-cooked and drained,2 tablespoons of olive oil, 2 cloves of garlic -crushed, 2 teaspoons of chilli, 1 leek-sliced, 6 button mushrooms-sliced, 1 medium carrot-diced, 1 zucchini- diced, half a red capsicum-diced, 3 tablespoons of olives-sliced(or whole), thyme and oregano (fresh or dried), salt and pepper, 2 x 400g tines of cherry tomatoes, 2 x large tins of tuna in spring water-drained, half a cup of shredded tasty cheese and half a cup of shaved parmesan. Lemon wedges to season.

METHOD: Preheat oven to 180 degrees, meanwhile cook pasta.Line a large oven roasting dish with baking paper and spray with a little olive oil. Heat oil in a large non stick pan. Add vegetables to stir fry for a few minutes, add chilli and garlic, then herbs and salt & pepper. Stir. Add tomatoes. Stir. Then tuna, stir to mix. Add drained pasta to mix through. Pour into roasting dish and top with cheeses. Place in oven for around 20 minutes, until crispy. Serves with a wedge of lemon to squeeze over. Serves 8-10.

Tuna and Chickpea Patties

INGREDIENTS: 1 drained tin of chick peas,1 drained tin of tuna,1 and a half teaspoons of cumin, 2 cloves of garlic, 3/4 cup of fresh coriander,1/2 cup fresh parsley, 1 onion peeled and quartered, 1 egg, 1/2 cup of wholemeal flour plus extra for coating, tablespoon of crumbled feta, juice of 1/2 lemon plus extra for garnish, olive oil for pan-frying.

METHOD; Place all ingredients except flour in food processor and blend until smooth. Place in a mixing bowl and stir through flour. Coat lightly with extra flour and roll into balls, place in heated pan on medium heat for a few minutes each side. Garnish with lemon juice and have with salad or as a burger on a wholemeal roll with salad.

Tandoori Chicken Mince Burgers
500g Lean chicken mince
3 Eggs
2 carrots, grated
1 apple, peeled and grated
2 zucchini, peeled and grated
1 cup of grated pumpkin
1 onion, diced
1 cup of wholemeal breadcrumbs
1/2 cup of quinoa flakes
2 salt reduced chicken stock cubes, crumbled
1 tablespoon of feta, crumbled
1 and 1/2 tablespoons of Tandoori paste

In a large bowl mix all the ingredients together. Heat non-stick pan with olive oil spray. Roll into large balls. Cook in batches of 4 or 5, keep turning until cooked through.
Serve with steamed greens and baked potato or a fresh salad or on a crusty wholemeal roll#PW loaded with salad.
Recipe makes about 15 burgers, there should be enough left over to add to a salad of salad roll for the next days lunch.


Protein & 5 Veg

Choose your source of protein- steak, tofu, chicken breast, fish fillet. Add 5 different types of veggies. Protein = 1/4 of the plate, veggies half and starch y carbs 1/4 (sweet potato). One of the easiest and trusted meals on the menu!

Lamb slow cooker with lentils

1 large brown onion, chopped
2 large carrots, peeled, chopped
2 celery stalks, chopped
1 cup of mushrooms, halved
1 zucchini, chopped
1 cup dried lentils, rinsed
1 teaspoon ground ginger
1 teaspoon ground coriander
2 teaspoons ground cumin
2 teaspoons lemon rind, finely grated
2 garlic cloves, crushed
6 lamb shanks or 1/2 lamb leg roast trimmed of fat
1 teaspoon cinnamon
2 chicken stock cubes, salt reduced in 2 cups of water
2 x 400g cans chopped tomatoes
Serve with your favourite veggies or brown rice

Step 1 
Place onion, carrot, celery, mushroom, zucchini and lentils in the bowl of a 7-litre slow-cooker. Stir in ginger, coriander, cumin, mint, lemon rind and garlic. Add shanks and cinnamon. Add stock and tomato. Season with salt and pepper. Cover with lid.

Step 2
Turn cooker on low. Cook for 8 hours or until lamb is tender and falls off the bone, turning lamb a few times. Using a large spoon, skim and discard fat from surface. Serve with greens and roast potato or rice.

slow cooked lamb


Zucchini Slice
12 eggs
1/2 cup of milk
1 grated carrot
1 grated zucchini
1 small grated sweet potato
1 diced onion
1/4 red capsicum, finely diced
3 large button mushrooms, finely diced
5 short-cut rashers of bacon, chopped
2 teaspoons of Vegeta chicken stock powder
1 cup of buckwheat or wholemeal flour
1 teaspoon of gluten free baking powder
Parmesan for sprinkling on top
salt and pepper

Whisk the eggs and milk in a large mixing bowl, gradually add in flour and baking powder, keep whisking until lumps are gone. Add stock, salt and pepper and mix- then add the rest of the ingredients except Parmesan. Mix well.

Line a baking tray and spray with olive oil. Pour batter into tray and be sure to get right to the edges. Sprinkle with Parmesan and bake in a pre-heated 180 degree oven for 45 minutes or until cooked through the centre.


Wholemeal Chicken Quinoa Burgers
500g chicken mince
1 cup of pre cooked quinoa
1 grated zucchini
1 grated carrot
1 onion finely diced
2-3 eggs
1 packet of low sodium chicken noodle soup mix
1 cup of whole meal flour
Mix all ingredients except flour in a large mixing bowl thoroughly. Roll into balls and coat with wholemeal flour. Spray olive oil on pan and cook on each side until cooked through.
Serve with sweet potato wedges and salad or your favourite veggies.
These are also great the next day cut up in a salad or in a wholemeal roll or wrap with salad.
They are packed with protein, so they will keep you fuller for longer.


Spaghetti Bolognese

1 packet of wholemeal spaghetti, 500g beef mince, 1 jar of pasta sauce, 140g tomato paste, 1 sweet potato-grated, 1 zucchini-grated, 1 carrot-grated, half a red capsicum-diced, 10 button mushrooms cut into quarters, 1 onion-diced, chilli, garlic.

heat a little olive oil in a pan while you boil your water for the spaghetti (cook per packet directions). Brown onion, capsicum, mushrooms, chilli and garlic in hot pan. Remove. Brown mince, add back cooked vegetables then add grated vegetables and stir until mixed. Add pasta sauce plus 1 jar of equivalent water, add tomato paste, stir and bring to boil. Reduce heat and simmer. Simmer and stir occasionally until liquid is reduced.Drain spaghetti and serve in bowls with bolognese sauce and shredded parmesan.

Vegetarian Quinoa Burgers
2 cups of cooked quinoa (I used red and black)
3/4 cup of light tasty cheese
1/2 cup of low fat cottage cheese (great source of protein for vegetarians)
1 carrot grated
1 zucchini grated
3 eggs
3 tablespoons of wholemeal flour, add extra if its too sticky
2 shallots or substitute with onion
1 teaspoon of curry
1 clove of garlic
cracked black pepper
Spray oil for pan
Mix all ingredients in a bowl and use a 1/4 measuring cup as a scoop to drop into hot pan, fatten with spatula and reduce heat to cook slowly so they don’t fall apart. Brown and flip

quinoa veg burger

Wholemeal Lasagne
1 packet of wholemeal lasagne sheets (Coles)
500g lean beef mince
1 jar of lowest sodium pasta sauce or make your own if you have time!
Tablespoon of olive oil
Veggies, finely diced or grated
6-8 button mushrooms
1 large carrot
1 red capsicum
1/2 a zucchini
1 onion
1 grated sweet potato
clove of garlic
chilli to your liking
1 tub of low fat ricotta (I used a 250g tub but you could go bigger)
handful of low fat shredded tasty cheese or shaved parmesan.

Preheat oven to 180 degrees and spray your lasagne dish with olive oil. I browned the veggies in the olive oil removed and then browned the mince. Add the veggies back and add sauce. Simmer for a couple of minutes . You may need to add a bit of water so it’s not so thick. To your dish add one layer of meat one layer of ricotta one layer of sheets repeat twice finishing with the sheets covered in a mixture of tasty and parmesan cheese. This gives it a really crispy top (which the kids saved until last). Cook in the oven for about 45 minutes and whallah!!

Chicken Mince Stir-fry
500g of lean chicken mince
Fully loaded veggies…including Asparagus, carrots, capsicum, mushrooms, onion, broccoli, zucchini, snow peas, been shoots, celery and anything lease you can think of or have in the fridge- the more veg the better! Add chilli and garlic if you love those too. Gourmet Garden Moroccan or Mediterranean or Thai stir in seasoning (fridge veg section at safeway or coles), 2 chicken stock cubes and one tin of light coconut milk.
Chop up all the veggies while you brown the mince in olive oil spray in a non-stick pan. Remove from pan and then stir fry veg. Add meat back and then add seasoning, stock and then milk. Simmer for 5 min to reduce a little.
Serve on its own or with brown rice, quinoa or any of your favourite whole-grains.
Substitute chicken for tofu or any of you favourites meats/seafoods.



Sweet Potato Fries
1 large long sweet potato, 1 tbsp of olive oil, 1tsp of paprika, 1 tsp of turmeric, salt and pepper, 1 egg white-beaten, 1 clove of garlic-grated, 1 tbsp of chopped parsley.
Heat the oven to 200 degrees. Cut the potatoes lengthwise in to long strips so that they look like chips. Throw them in to a freezer bag with all the ingredients except egg white, garlic and parsley. Shake until coated. Scatter on lined baking tray and bake for 20-25 mins. Remove from oven and baste with remaining ingredients. Turn oven up to 210 and bake for another 10-15mins, keep an eye on them.


Spicy Chicken Quinoa
2 tablespoons of sesame oil
1 tablespoon of wholegrain mustard
1-2 teaspoons of curry powder
chilli to your liking
1 large onion finely diced
½ cup of split peas or lentils
1 ½ cups of quinoa
2 chicken stock cubes
4 cups of boiling water
3-4 chicken breasts or 1-2 chicken tenderloin packets
big handful of spinach leaves –sliced
Brown chicken breasts in a hot pan sprayed with olive oil. Remove from pan, let cool a little and shred with your fingers.
Heat sesame oil in pan, add mustard, curry, chilli, crumpled stock and onion. Cook until onion is soft and spices aromatic. Add quinoa and peas and stir to coat. Add boiling water. Simmer over low heat for about 20 minutes, then add chicken and spinach to heat through. Serve with your favourite steamed veggies.

Chow Mein
3 cups of salt reduced stock
500g extra lean beef mince
1 onion, diced
3 teaspoons of curry powder
1/2 cabbage, chopped
2 cups of beans (fresh or frozen)
1 capsicum, chopped (red or green)
1 zucchini, chopped
1 broccoli, chopped…1 carrot, chopped
Olive oil
2 packets of steamed brown rice or 2 cakes of instant noodles, broken up
2-3 Tablespoons of Tamari sauce (salt reduced soy sauce)
Brown mince and onion in hot frying pan with a little oil, add curry powder towards the end. Remove from pan. Heat a little more oil in pan and stir fry the veggies. Once the veggies are softened, to your liking, add to stock and cooked mince.  Stir through rice/noodles and simmer until fluid has reduced, keep string regularly. Add Tamari to your taste. Serves 8


Hearty Chicken, Rice and Leek Winter Pie
1 tbs olive oil
1 leek, chopped
200g short cut bacon sliced
500g of chicken mince or diced chicken breast
1 cup mushrooms, sliced
1 medium zucchini, chopped
1/2 cup frozen peas
1 carrot diced
2 sticks of celery diced
3 Stock cubes- Chicken in 1 1/2 cups of boiling water
2x 250g packs of long grain steamed brown rice (Aldi)
1 tin of light coconut milk
1/2 cup parmesan cheese, shaved
handful of grated tasty cheese
Preheat oven to 180C/160C fan-forced. Brown mince in a non stick pan and remove. Heat oil in a large non-stick pan over medium heat. Cook all the veggies and bacon stirring till softened then add back chicken with stock for 5 minutes. Add rice and coconut milk, simmer until heated through.
Spray a oven proof baking dish with olive oil and add the mixture and top with cheeses.
Place in oven and bake for 25 minutes or until rice is just tender and liquid has almost all absorbed.


Lime Herbed Chicken Kebabs
16 Kebab sticks
¼ cup lime juice
3 tablespoon olive oil
teaspoon of ginger & 5 cloves garlic, minced or pressed
¼ cup mixed herbs, chopped fresh or dried is more affordable (basil, coriander, parsley)
3 tablespoons dijon mustard
2 chicken breasts, cubed into large pieces
1 red onion, quartered and layers separated into pieces
1 bell pepper, cut into large chunks
8 cherry tomatoes, halved
8 button mushrooms, halved
1/2 zucchini cut into cubes

Combine the first 6 ingredients to make the marinade. Assemble kebabs and vegetables onto skewers and pour marinade on to assembled kebabs. Cook the kababs on a  grill or pan until the chicken is no longer pink inside and veggies are softened slightly.

Wholemeal Pasta & Bacon Bake…

1 packet of wholemeal spiral pasta (Aldi) {cooked}
2 grated carrots, 1 grated zuchinni, 6 grated button mushrooms, 1 grated capsicum.
garlic and chilli (optional)
1 tin of crushed tomatoes and 4 tablespoons of tomato paste.
mixed herbs and salt and pepper to season.
6 short cut rashers of bacon chopped and panfried (optional)
1 1/2 cups of tasty cheese mixed with 1 cup of wholemeal bread crumbs.
Preheat oven to 180 degrees. 
After cooking the pasta mix through the veggies, tomato and bacon. 
Place in a greased oven dish(or two) and top with cheese and bread crumb mixture.
Bake until golden

pasta bake

Sweet Potato Cottage Pie

1 tablespoon olive oil, 500g lean beef mince,
1 onion-finely chopped, 2 stalks celery-chopped into 2cm pieces,1 clove garlic-minced, 1 tin Diced Tomatoes,1 1/2 cups of stock,1 carrot-chopped, 1 cup of frozen peas,1 teaspoon of thyme and rosemary, 2 sweet potatoes, a handful of parmesan 
Preheat oven to 200 degrees. Brown mince in pan and remove. Meanwhile, cook sweet potato in boiling water until soft. Once cooked, mash with a little butter and milk.Set aside.Heat some olive oil in pan and stir-fry onion, celery and carrots and garlic for a few minutes.Add herbs. Add mince back along with stock, tomatoes and peas.Simmer for about 10 minutes to reduce liquid. Place in mixture in oven proof dish, top with mashed sweet potato and then sprinkle with parmesan.Place in over for about 20-25 minutes until parmesan has browned.


Sweet Potato salad with honey roasted walnuts

Eat it on its own or have it as a side dish!
4 small sweet potatoes, cubed and roasted with a teaspoon of paprika and a little olive oil.
1 and 1/2 cups of walnuts roasted with a drizzle of honey (don’t let them burn)
120g spinach

2 Tbs sesame oil, 1Tsp olive oil, 1 Tsp of whole grain mustard and juice of 1 lime.

Place in a container with a lid and shake. Pour over spinach and add sweet potato and walnuts.

Vegetarian Moroccan Pumpkin with Pearl Couscous
INGREDIENTS: 1 butternut pumpkin -cut into small cubes, 1 red onion -wedged, 1 tablespoon of olive oil, 1 tablespoon of Masterfoods Moroccan seasoning, 200g Pine nuts, 1 cup of cooked pearl couscous, 1 vegetable stock cube and 1 tin of chickpeas -drained.

Preheat oven to 220.  Mix pumpkin, oil, onion and seasoning and place on a lined baking tray and place in the oven for about 30 minutes. Meanwhile roast pine nuts, watch them as they burn easily, should only take a couple of minutes. Cook pearl couscous as per packet with one vegetable stock cube. Once cooked mix in chickpeas. Once pumpkin is cooked, mix through couscous mixture and pine nuts. Serves 4-6

pumpkin couscous