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 allows 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.

Related: Risotto Basics and then Some

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.

Related: Oven-Baked Chicken and Mushroom Risotto

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

Risotto Basics . . . and then some

Cooking Time: 35-40 minutes
Prep Time:
5-10 minutes


3 cups chicken stock
1 1/2 tbs olive oil
80g butter (chopped)
1 onion, finely chopped
2 garlic cloves, crushed
1 1/2 cups arborio rice
1/2 cup dry white wine
80g finely grated parmesan
2 tbs chopped fresh herbs such as parsley, chives basil or thyme (optional)


Step 1:
* place stock into a saucepan and bring to a simmer over medium heat

Step 2:
* in a wide saucepan, heat oil and 20g butter over medium heat
* add onion and garlic and cook for 8 minutes, stirring occasionally or until onion is very soft

Step 3:
* add rice and stir well to coat
* cook for 1-2 minutes or until lightly toasted

Step 4:
* add wine and cook for 2-3 minutes, stirring occasionally or until absorbed

Step 5:
* add 1/2 cup stock and cook, stirring gently and occasional, until absorbed
* repeat adding stock in batches (allowing to absorb between each addition)
* cook for 20 minutes or until rice is “al dente”
* remove from heat and stand for 1 minute

Step 6:
* beat in parmesan and remaining butter until combined and creamy
* season to taste, stir through herbs, if using and serve immediately

Nutrition (per serve):
14g protein
30g fat (16g sat fat)
66g carbs
4g sugar
3g dietary fibre
2505 kJ (600 cals)

1) Cook onion gently until pale golden and translucent. Don’t try to speed this up
2) Stir gently to prevent the release of too much starch from rice, which will make your risotto gluggy
3) Use good-quality stock for the best flavour, remembering that as stock absorbs, that flavour becomes stronger
4) Replace chicken stock with fish stock for seafood risotto or vegetable stock for a vegetarian version

Apple Doughnuts

Cooking Time: 20 minutes
16 (approx.)


4 Royal Gala Apples
1 lemon, zested, juiced
2 cups plan flour, plus 1/3 cup extra
1 tsp baking powder
1 1/2 cups apple juice
1 free range egg white
1/2 tsp ground cinnamon
vegetable oil for deep-frying
raw sugar to sprinkle

Honey Glaza:
3/4 cup honey
1/2 tsp ground cinnamon
1/4 cup pecans, toasted, chopped


Section 1:
* to make the glaze, place honey, cinnamon and 1/2 cup boiling water in a wide saucepan over medium-high heat and cook, stirring for 4-5 minutes or until slightly reduced – SET ASIDE

Section 2:
* trim tops and bases of apples
* slice each apple into 4 thick rounds, using a 2cm round cutter and remove cores from each slice
* toss in a bowl with zest and lemon juice and a pinch of salt
* let stand for 10 minutes

Section 3: . . . meanwhile
* line a baking tray with baking paper (or parchment paper)
* whisk flour, baking powder, apple juice, egg white and cinnamon in a blow
* set aside

Section 4:
* half-fill a large saucepan or wok with oil and heat to 180oC or until a cube of bread turns golden in 45 seconds;
* working in 4 batches, coat apple slices with extra flour then dip in batter to coat
* lower into oil and cook for 2-3 minutes, turning halfway or until golden
* remove with a slotted spoon, dip in glaze then place onto tray

Section 5:
* serve hot with any remaining glaze and a sprinkling of sugar

Nutrition (per doughnut):
3g protein
10g fat (1g sat. fat)
20g sugar
2g dietary fibre
1000kJ (240 cals)

Zucchini and Carrot bites


  • 3 medium-sized zucchini, shredded (if you don’t like Zucchini, then use Broccoli instead)
  • 1 teaspoon salt
  • 3/4 cup shredded cheddar cheese (or 1 cup, depending on individuals taste)
  • 1/2 cup Panko breadcrumbs
  • 2 large eggs
  • 2 small-medium carrots, peeled and shredded (depending on individuals taste)
  • 2 tablespoons freshly grated Parmesan
  • 1 teaspoon dried basil (depending on individuals taste)
  • 1 teaspoon dried oregano (depending on individuals taste)
  • 1 teaspoon garlic powder (depending on individuals taste)
  • 1 teaspoon onion powder (depending on individuals taste)
  • 2 tablespoons chopped fresh parsley leaves (depending on individuals taste)
  • Kosher salt and freshly ground black pepper, to taste


  1. Preheat oven to 400°F (200˚C.)
  2. Lightly oil a baking sheet or coat with nonstick spray
  3. Grate the zucchini into a bowl and salt generously, adding salt and gentle combine ingredients.
  4. Allow ingredients to stand for 15-20 minutes
  5. Using clean dish towel or cheese cloth, drain zucchini completely, removing as much water as possible.
  6. Transfer zucchini to a large bowl. Stir in carrots, Panko, eggs, cheeses, basil, oregano, garlic powder and onion powder
  7. season with salt and pepper, to taste and mix until well blended
  8. Take a tablespoon of mixture and roll it into small bites (slightly bigger than a chicken nugget), repeating for rest of mixture.
  9. Place into oven and bake until golden brown and crisp, approximately 20-25 minutes total. Flip over when 10-12 minutes have passed at half of cooking time.
  10. Serve immediately


Greek Yogurt
Tomato Sauce

Related:  Broccoli Tots