Sweet Potato Rosti with Roast Tomatoes


2 medium (about 350g each) gold sweet potatoes, peeled
1 brown onion, peeled
2 x 250g pkts Australian Vine Ripened Cherry Tomatoes
1 (just ripe) Hass or Shepard Avacado, stoned, peeled & thinly sliced
60g pkt Australian Baby Rocket

Directions: (Cooking time) 30 mins

Section 1:
* Preheat oven to 200°C (392°F – 400°F)
* Line large baking tray with baking paper

Section 2:
* Use a box grater to coarsely grate sweet potatoes and onion
* Place in a colander, using your hands to squeeze as much liquid as possible from the sweet potato mixture.
* Transfer to a large bow and season well

Section 3:
* Spread the sweet potato mixture evenly over the lined tray (don’t flatten mixture);
* Spray with olive oil spray;
* Bake for 30 mins or until the sweet potato mixture is light golden

Section 4: . . . meanwhile
* Place tomatoes on a baking tray
* Spray with olive oil spray and season;
* Add to the oven with the rosti and roast for 15 mins or until the tomatoes begin to collapse

Section 5:
* Arrange tomatoes, avocado and rocket over the rosti – season.

Nutrition/Per Serve:
Energy 1004kJ/240 cals (12%);
Protein 6g (12%);
Fat 9g (13%);
Sugar 14g (16%);
Dietary Fibre 10g (33%)

Porridge Bread for Breakfast

Everyone loves bread but this can be dull and boring to eat if you have no topping. The majority like porridge also but making it can be too much of a hassle. How about if I said, trying Porridge Bread for Breakfast?

Well, I have come across several recipes with quite a few variations but having made this one, I would have to say . . . DELICIOUS! An added benefit is that it will keep for a couple of days, you can also freeze it. If you by any chance have children or adolescent in the house, its great for being on the go or as an between snack.

Either way, here is the receipe . . .


3 cups of water (boiled hot water)
2 cups rolled oats (Quaker or Oatmeal/Old Fashioned Oats)
1/4 cup shortening (Flora White, Trex, Cookeen, Crisco, Earth Balance or Copha)
2 teaspoons sugar
2 packets active dry yeast
2/3 cup table molasses/treacle
4 teaspoon salt
2 1/2 cups all purpose flour
5 1/2 – 6 cups all purpose flour

Related: Molasses Oat Bread


Step 1:
*  pour 3 cups of boiling water . . . over 2 cups rolled oats & 1/4 cup shortening
*  stir until shortening melts
*  let stand for approx. 20 minutes, stirring occasionally

Step 2: (meanwhile)
*  dissolve 2 teaspoons sugar in 1 cup lukewarm water
*  sprinkle over the top . . . 2 envelopes active dry yeast, then stir briskly with a fork
*  let stand for 10 minutes

Step 3:
*  stir into partially cooled rolled oat mixed
*  2/3 cup table molasses
*  4 teaspoons salt

Step 4:
*  add softened yeast to lukewarm rolled oat mixture
*  stir/beat in 2 1/2 cups all purpose flour
*  beat vigorously by hand or an electric mixer

Step 5:
*  gradually beat with a spoon, the additional 4 cups of all purpose flour
*  work in last of flour with rotating motion of the hand
*  turn dough onto a floured surface, kneading 8-10 minutes

Step 6:
*  shape into a smooth ball & place into a greased bowl
*  rotate dough to great surface
*  cover and let rise until doubled (approx. 1 1/2 hours)
*  keep in a warm place

Step 7:
*  punch down and shape into 4 loaves
*  place in greased 8 1/2 x 4 1/2 inch loaf pans
*  grease tops
*  cover and let rise again until doubled (approx. 1 hour)

Step 8:
*  bake in preheated 400F oven for 30-35 minutes

Related: Oatmeal Soda Bread

Dinner Smoothies

Having a smoothie for dinner is not a good idea. Having a constant fix of junk food or foods that are high in sugar is also not a good idea.

BUT . . . Mixing a couple of greens from the vegetable list and a couple of your fruits is a start. By add some flax seed, cashews, cinnamon or ginger is a fantastic combo. It is full of nutrients as well as keeping you full for the evening and until the next morning.

Mixing beetroot, raspberries, greek yogurt and banana is also a great dinner combo. Wanting to add a little more sweetner? Add some honey, a natural alternative with loads of medicinal benefits. Oh and don’t forget to use a green banana rather than the yellow one.

What is the best part about having a dinner smoothie? It requires very little effort and made in advance. You can also decide whether to have it cold or warming it up and having it warm to hot as a winter warmer.

Another major advantage? Having vegetables &/or fruit smoothies can have endless combinations. You can also add herbs or some spice to give it an extra kick. They are simple and being quick and you will never get bored NOR needing to take an hour or so to make.

An idea? You can decide to turn it into a broth style by adding meat, fish or chicken for some added protein and nutrients.

Related: Curried Mied Sprouts & Quinoa Soup

Vegetable Smoothies . . . Warm or Cold

These are great for a variety of reasons. It can be a winter warmer &/or a mixed fruit and vegetable smoothie (cold), as a weight loss drink and toddlers for added nutrients.

I will not deny that some of the combinations actually sound, let alone taste, disgusting. Once actually made up and tasted, are to my surprise, very nice to taste.

On my previous pages, I have written on Breakfast Juices and Milk Smoothies. There are quite a few that are better suited in the winter months alone and others as a refreshing drink for the warmer months.

Related: Whole30 Chili

I have NOT provided any recipes although, instead have named the various vegetables which you can use.

Of course, here is a list of vegetables that I would be recommending:

  • Kale
  • Spinach
  • Pumpkin (butternut, jap)
  • Carrots
  • Celery (this is absolutely delicious)
  • Tomatoes
  • Beetroot
  • Zucchini
  • Garlic
  • Red cabbage
  • Sweet potatoes
  • Silverbeet (Swiss Chard)

and, if you are wanting a few added herbs:

  • anise
  • lemon grass
  • fennel
  • rosemary
  • sage

Sticky Chicken Lettuce Cups


500g Australian Chicken Breast Mince
2 tsp olive oil
1/2 brown onion, finely chopped
2 garlic cloves, finely chopped
1/2 cup (125ml) hoisin sauce
1/4 head green cabbage, thinly sliced (about 2 cups)
1 large carrot, peeled, coarsely grated on large holes on a box grater
2 spring onions (white and green parts), thinly sliced diagonally
1 iceberg lettuce, halved and cored
2 tbs coarsely chopped coriander


Section 1:
* Heat a large heavy non-stick frying pan over medium-high heat;
* Add chicken and cook, stirring occasionally, breaking up chicken with a wooden spoon for 4 mins or until just cooked through;
* Transfer to a heat-proof bowl

Section 2:
* Return pan to heat;
* Add the oil, onion and garlic and cook, stirring occasionally for 1 min or until onion begins to soften;
* Stirin celery and cook, stirring often for 3 mins or until vegetables are slightly tender

Section 3:
* Stir in the hoisin sauce;
* Return the chicken to the pan and cook for 30 seconds to blend flavours;
* Stir in the cabbage, carrot and half the spring onions and season with pepper;
* Remove pan from heat

Section 4:
* Carefully separate lettuce leaves to get 16 neat cups, trimming as needed;
* Arrange lettuce leaves on 4 plates;
* Spoon chicken mixture into each leaf and garnish with remaining spring onions and coriander

Note: Plan ahead – prepare veggies for lettuce cups up to 8hrs ahead & refrigerate

Nutrition/Per Serve:

Energy 1237kJ/296 cal (14%)
Protein 28g (56%)
Fat 10g (14%)
Sugar 16g (18%)
Dietary Fibre 6g (20%)

Rice Pudding with Roasted Strawberries

Cooking: 25 mins
Prep Time: 10 mins
Serves: 4


3/4 cup (150g) medium grain white rice
4 cups (1ltr) milk
1/2 cup (125ml) maple syrup
500g strawberries (halved)
2 tbs pistachios (roasted and chopped)


Step 1:
*  rinse rice under cold water
*  drain well
*  combine rice and milk in medium saucepan over high heat
*  bringing to the boil

Step 2:
*  reduce heat to low
*  simmer, stirring often for 20-25 mins or until rice is tender
*  stirring in HALF the maple syrup

Step 3: (meanwhile)
*  preheat oven to 180oC (356oF)
* combine strawberry and remaining maple syrup in a small baking dish
*  roast for 20 mins or until strawberries begin to soften

Step 4:
*  divide rice pudding evenly among serving bowls
*  spoon over the strawberry mixture and sprinkle with pistachio

Energy: 1942kJ/465cals (22%)
Protein: 13g (26%)
Fat: 12g (17%)
Sat. Fat: 6g (25%)
Carbs: 75g (24%)
Sugar: 45g (50%)
Dietary Fibre: 4g (13%)

Dairy Free Chocolate and Berry Terrine

Preparation Time: 10 mins, (plus 6 hrs freezing & 10 mins standing time)


500ml dairy free dark chocolate sorbet
500ml dairy free coconut sorbet
500g pkt frozen mixed berries, slightly thawed
1 cup (200g) dairy free coconut yoghurt
1/4 cup mint leaves


Step 1:
*  Grease 10cm x 20cm (base measurement) loaf pan, lining base & sides with baker paper, allowing sides to overhang

Step 2:
*  Place the chocolate sorbet and coconut sorbet in separate bowls, setting aside for 5 minutes to soften slightly

Step 3: (meanwhile)
*  reserve 1 cup of berries in a bowl in freezer
*  place remaining berries in a food processor & process until smooth

Step 4:
*  Spoon HALF the chocolate sorbet into prepared pan and top with SOME (not all) of the berry puree
*  Spoon OVER HALF of the coconut sorbet and top with berry puree
*  Continue layering with the remaining chocolate sorbet, berry puree and coconut sorbet, finishing with chocolate sorbet
*  Smooth its surface
*  Tap pan on bench to remove any air bubbles
*  Cover with foil
*  Place in freezer for 6 hours or until firm

Step 5:
*  Remove terrine from freezer
*  Set aside for 5 mins to soften slightly
* Turn onto serving plate
*  Spoon over the coconut yoghurty and top with reserved berries
*  Sprinkle with mint

Energy: 1286 kJ / 308 Cals (15%)
Protein: 4g (8%)
Fat: 15g (21%)
Sat. Fat: 12g (50%)
Sugar: 34g (38%)
Dietary Fibre: 2g (7%)

Dairy-Free Pea & Leek Soup

This is a quick and easy recipe for winter.

Providing (per serve): energy 736kJ/176 cals (8%), protein 11g (22%), fat 1g (1%), sugar 9g (10%) and dietary fibre 11g (37%).


2 leeks, pale section only, thickly sliced
1 large washed potato, peeled, coarsely chopped
4 cups (1Ltr) Massel Vegetable Stock
500g pkt frozen peas
2 tbs lemon juice

Directions/Cooking Time: 25 mins

Section 1:
* Combine leek, potato and stock in a large saucepan;
* Place over high heat, bringing to the boil;
* Reduce heat to medium and cook, partially covered for 20 mins or until potato is tender.

Section 2:
* Reserve 1 cup (120g) peas;
* Add remaining peas to the pan and bring to a simmer. Set aside to cool slightly

Section 3:
* Using a stick blender to carefully blend the pea mixture until smooth, returning pan to medium heat;
* Add the lemon juice and reserved peas, stirring until heated through;
* Season well;
* Divide the soup evenly among serving bowls

Serve with:
lemon slices, finely chopped chives and extra virgin olive oil

Sourdough and Salmon Snacks


Cooking Time: 3-5 minutes


1/2 cup Ricotta Cheese (Full fat or Reduced Fat)
1 tsp finely grated lemon zest
1 tbs finely chopped fresh chives
4 slices sourdough bread
extra virgin olive oil (for brushing)
130g John West Skinless & Boneless Salmon – Lemon & Cracked Pepper
1/2cup watercress

Toppings (optional):
1 fresh red chilli, finely sliced, seeds remove
4 tbs soft fetta (if you don’t like Ricotta OR Cream Cheese)
100g of Smoked Salmon (if you don’t like John West Skinless & Boneless Salmon)


* Combined ricotta, lemon zest and chives, season to taste and set aside

* Brush bread slices with oil and cook on a chargrill plate or griddle pan to lightly char grill

* Spread ricotta mixture on bread, top with John West Salmon and Watercress

* Serve with lemon wedges

Note: Sourdough is a nutritious low GI bread choice

Baked Risotto . . . with Flavour Variations

Baked risotto is quite different to the traditional style.

It takes longer to cook, although it means you don’t have to attend to it. This allow you time to whip up something delicious to serve along side it.

Cooking Time: 40-45 minutes

Serving: 4-6
5-10 minutes


1 1/2 cups arborio rice
4 cups chicken stock (heated)
1/2 cup finely grated parmesan cheese
40g unsalted butter (chopped)

* preheat oven to 180oC
* combine rice and stock in a 10-cup capacity baking dish
* cover tighly with a lid or foil and bake for 40 minutes, stirring halfway through or until most of the stock has been absorbed and rice is “al dente”
* stir through parmesan and butter and season to taste – serve immediately

Nutrition (per serve):
12g protein
14g fat (9g sat fat)
64g carb
2g sugars
2g dietary fibre
1810 kJ (430 cals)

Flavour Variations:

Pumpkin & Sage: Toss 500g diced pumpkin with 1tbs olive oil and season. Place onto a lined baking tray and bake along with the Baked Risotto for 3 minutes. Toss 1/4 cup sage leaves with 2 tsp olive oil, adding to tray with pumpkin and cook for a further 5 minutes or until crisp. To serve, top risotto with pumpkin and sage

Seafood: Use fish stock instead of chicken stock to make a Basic Risotto. Pan fry 200g peeled green prawns, tails intact and 150g barramundi in a pan with 20g butter. Flake fish. Top risotto with prawns and fish, season to taste and serve with 2 tbs snipped chives.

Asparagus & Leek: Use sliced leek in place of onion in the Basic Risotto. Once half the stock has been added, stir in 2 bunches asparagus, trimmed, cut into 2cm pieces. Gently stir in parmesan and butter to finish.

Mushrooms: Pan fry 500g sliced mushrooms and 1 crushed garlic clove in 40g butter over medium-high heat for about 5 minutes or until golden. Stir through the Basic Risotto or Baked Risotto.

Spinach & Prosciutto: Chop 1 bunch spinach leaves and stir through cooked Basic Risotto. Grill 2-3 slices prosciutto until crisp. Break into shards and serve with risotto.

Basil & Rocket: Add 1/2 cup shredded basil to the cooked Basic Risotto or Baked Risotto. Top with baby rocket to serve.

Gorgonzola: Stir 200g creamy gorgonzola (or another blue cheese) instead of parmesan through the cooked Basic Risotto with butter.

Lemon & Peas: Add 1 1/2 cups thawed peas and 1 lemon, zested, to cooked Basic Risotto.