Perth Diet Clinic : Consultant Dietitians and Nutritional Counsellors

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Articles & Recipes

As well as the recipes available here on our site, other healthy recipes are available in Peggy Stacy's book "Living in the 21st Century with Diabetes - A Cookbook and Lifestyle Guide for Diabetes and Family Health".

First Course/Savouries

Baba Ghanoush: This is a low fat dip that is easy to make, and excellent with Pita bread.
Beetroot and Chickpea Dip: This is a high fibre dip, rich in healthy unsaturated fats.
Butter Bean Spread: Makes a delicious spread or dip.
Chicken Liver Pate Spread
Christmas Breaded Chicken Fingers
Corn and Lime Dip: This substantial dip is a great snack with or a handful of sugar snap peas.
Devilled Egg - Creamy Curry
Devilled Eggs - Cheesy Mushroom
Devilled Eggs - Greek Twist
Devilled Eggs - Smoked Salmon and Herbs: Devilled eggs are the perfect Easter weekend party food
Eggplant Wraps: Feta & sundried tomato wrapped in thin slices of grilled eggplant - a Mediterranean treat for summer
Greek Feta Roll: A Mediterranean delight in filo pastry
Hommos: A chickpea and sesame dip, flavoured with garlic and lemon juice.
HOMMUS: Hommus is made of canned chick peas and tahini- easy and healthy
Middle Eastern Chicken wrapped in saffron crepe with prune jam: Crepes with a subtle blend of spices and the sweetness of prunes.
Mini Texas Quiches: Tasty little quiches made with a ham base and perfect to serve for savouries, snacks or picnics.
Open sandwiches: Fresh and varied ingredients make these sandwiches ideal to serve for afternoon tea or supper, or for cocktails.
Savoury Meat Balls: Bite size meatballs with a touch of herbs & spices - good for the festive season
Spicy Gherkin dip with crisp salad: A cottage cheese dip with a tang of mustard, gherkin & capers.
Spinach Cocktail Bites: Tasty, bite sized morsels of spinach and cheese with a touch of chilli.
Spinach Dip: A creamy spinach dip served with crusty bread.
Sweet Maple Carrot Dip: This sweet dip is nice with a plain and crunchy dipper such as plain rice cakes
Thai Fish Cakes (Tod Man Pla): Thai fish cakes are easy, can be made ahead ready to cook or cooked and reheated. Excellent to serve as a light finger food. Note how low in fat they are.
Time Saver Cheese and Ham Puff
Yoghurt Cheese: A low-Fat cheese similar to quark or Fromage blanche.

Soups

Cannellini and Sausage Soup: This is a high protein main meal soup full of white beans, low fat sausages and vegetables
Carrot Cashew Soup: A delicious, warming soup for a cold winters night.
Cauliflower soup: A quick & delicious soup for a cold winters day.
Cheese and Carrot soup: A healthy soup with a high calcium content for the cold weather.
Chicken or veal stock: Clear stock for eating directly or use in other recipes.
Chilled cream of tomato soup: A cool creamy soup perfect for a hot summers day.
Laksa: A meal of chicken and noodles in a spicy soup.
Lycopene Cardamon Soup: A tasty tomato and carrot based soup with a touch of the Orient.
Moroccan Lamb and Chickpea Soup: This is a nourishing main meal soup that goes well with fresh bread. Serve over the weekend for a couple of meals or make ahead for a busy evening when something quick and easy is required.
Moroccan Vegetable Soup: A wholesome soup with flavour that will appeal to the whole family in winter
Mulligatawny Soup: Curried chicken and vegetable soup.
Potato & Roast Garlic Soup: Here's a delicious, warming soup recipe that is bursting with the nutritional goodness of garlic.
Quick and Easy Chicken and Vegetable Soup: A very simple soup packed with plenty of vitamins, minerals and a good protein source
Red Lentil Soup: A complete meal when combined with crusty bread and salad.
Spinach Soup: A creamy spinach and potato soup - a great winter warmer for those cold, wet evenings.

Meat Alternatives

Baked Frittata: A baked version of the traditional Italian vegetable omelette.
Chickpea Pumpkin Eggplant Curry: A tasy vegetable curry which can be eaten as a meal by itself or used as a vegetable accompaniment.
Fresh Asparagus and Ricotta Slice: This is a light vegetarian dish based on ricotta that can accompany a fish or grill or is excellent on its own.
Greek Feta Roll: A Mediterranean delight in filo pastry
Lentil Bean Goulash: An excellent winter warmer - and it's high in fibre and low in fat.
Lentil Bean Pie: A vegetarian potato pie that the whole family will love.
Red Lentil and Quinoa Salad: Red lentils and quinoa make this a high protein vegetarian source that can be served all year, warm or cold.
Red Lentil Soup: A complete meal when combined with crusty bread and salad.
Savoury Baked Beans: A hearty breakfast on the weekend, or during the week for people with higher energy requirements.
Soya Bean Patties: Soy beans and vegetables provide a tasty alternative.
Spinach Cannelloni: An easy high carbohydrate, low GI recipe
Spinach Pie: Spinach & ricotta in a wholemeal ricotta pastry.
Thai Noodle Stir Fry: Noodles and bok choy in a slightly spicy sauce
Vegetable Cheese Roulade: A light cheesy roll with a vegetable filling
Vegetable Parcels
Vegetable Pasta: A tasty warming dish for a cold winters night.

Meat

Corned Silverside with Pumpkin Mustard Sauce

Asian Beef & Vegetables: A different way to eat steak & veges.
Beef Curry: A traditional beef curry.
Cabbage Rolls: An inexpensive and a complete meal on its own.
Corned Silverside with Pumpkin Mustard Sauce
Easy Lasagne Casserole: All the flavours of lasagne but in an easy to make cassrole.
Five Spice Pork Rissoles: A healthy Asian inspired rissole that is perfect served with steamed or stir fried vegetables or a simple salad.
French Lamb Cutlets
Lamb & Mushroom Curry: An Asian style coconut flavoured curry low in fat.
Lamb kebabs with yoghurt sauce
Lamb Shanks Provencale: This is a delicious recipe for a winter�s night.
Lamb Souvlaki Wraps: Traditional Greek flavour of lamb, oregano, olive oil and garlic topped with feta cheese tomato and onion and wrapped in pita bread.
Low FODMAP Beef Curry: A low FODMAP main meal
Meat and Vegetable Cottage Pie: A balance of different coloured vegetables - a complete meal!
Meat and Vegetable Patties: This is a low fat meat patty containing vegetables that is easy and quick to prepare.
Meat Sauce: A tasty tomato based meat sauce which can be used in Spaghetti Bolognaise, Lasagne, as a pizza base or added to kidney beans with chillies for Chilli Con Carne.
Mexican Burgers: An easy recipe that will be healthy and more tasty than takeaway
Moroccan Beef and Chickpea Stew: This is a Diabetic friendly recipe that is low in fat, low in salt and provides a great high fibre and low GI source of carbohydrate. Perfect for cold winter nights.
Moussaka
Polenta Sheperd�s Pie: A new look at a tradional Sheperds pie while introducing polenta to the family.
Pork Tenderloin Teriyaki: Baked tender pork with a taste of the Orient.
Scotch fillet sizzle
Slow Cooked Five Spice Caramel Pork
Slow Cooked Five Spice Caramel Pork
Slow Cooker Five Spiced Caramel Pork: A delicious slow cooked Asian inspired meal that can be served on its own or with rice

Chicken

Apricot Chicken Breast in Filo: Tender chicken and apricots in filo pastry.
Baked Tomato Chicken in One: A delicious chicken and tomato meal cooked in one dish
Chicken and Asparagus Penne with Basil Pesto: This recipe is high in folic acid
Chicken and Vegetable Carbonara: A creamy carbonara sauce with hardly any fat makes this an autumn pasta winner.
Chicken Feta Wrap: A delicious recipe from Greece.
Chicken Ginger Kebabs
Chicken Kebabs with Mango Salsa: A quick, easy & healthy recipe which will please the whole family.
Chicken Ribbon Sandwiches: Sandwiches filled with chicken, nuts, celery & yoghurt.
Chicken, cheese & spinach pasta
Chicken, Mango and Fetta Patties: An easy low fat recipe that can be adapted
Grilled Tandoori Chicken
Hoisin Chicken Rice Paper Rolls: A healthy lunch idea for home, work or on the go
Indian Chicken with Quinoa: A tasty curry with a high protein and fibre grain.
Laksa: A meal of chicken and noodles in a spicy soup.
Lemon Sesame Chicken & Vegetables: Lemon flavoured chicken & vegetable delight packed with vitamins.
Meat and Vegetable Patties: This is a low fat meat patty containing vegetables that is easy and quick to prepare.
Middle Eastern Chicken wrapped in saffron crepe with prune jam: Crepes with a subtle blend of spices and the sweetness of prunes.
Mulligatawny Soup: Curried chicken and vegetable soup.
Quick chicken & chips: Quick & easy and much lighter on fat than fast food.
Slow Cooked Honey Mustard Chicken: A low fat creamy dish that can be served alone, or with sweet potato mash or rice
Slow Cooked Honey Mustard Chicken
Slow Cooked Honey Mustard Chicken
Spicy African Chicken: This presents well for entertaining. Everyone will be asking for the recipe.
Spicy Chicken Mushroom Cups: Field mushrooms with a spicy filling
Spinach Mushroom Carbonara: Fettucine in a creamy mushroom based sauce makes an easy one pan meal.

Fish & Seafood

Baked Easter Schnapper: This recipe is a good fish choice for Good Friday.
Barramundi Salsa: Fish with a Mexican flavour.
BBQ Salmon with Chunky Corn Salad: Packed with healthy omega 3 fatty acids, this salmon recipe is great for a sunny Good Friday BBQ
Chilli Mussels: A tasty, spicy seafood treat.
Dhufish with cucumber sauce
Fish fillet puff
Fresh Salmon with Pesto: A fresh salmon fillet is baked with Blue cheese and served with Pesto.
Low Fat Salmon Quiche: A low fat, omega 3 rich dish to try
Pasta Marinara: Tasty seafood and pasta in a tomato sauce.
Salmon Asparagus Mornay: A tasty fish dish high in calcium and protein and full of flavour
Salmon Fillets With Quark And Spinach: A delightful poached salmon with a light Asian style dressing
Salmon Fried Rice: Perfect for work or school lunches. Can be eaten cold or hot.
Stir Fry Scallops: A delighful mix of sweet scallops and crunchy vegetables.
Stir-Fry Curried Prawns And Vegetables: Quick & easy to make and includes vegetables
Thai Fish Cakes (Tod Man Pla): Thai fish cakes are easy, can be made ahead ready to cook or cooked and reheated. Excellent to serve as a light finger food. Note how low in fat they are.
Thai fish salad: A quick & easy salad with a tangy Thai dressing
TUNA CHEESE CORN MELTS: This is a light snack, perfect for hungry children after school or double it for a light lunch.
Tuna Hot Pot: This is a light easy casserole recipe that you should always have the ingredients on hand.
Warm Prawn Salad: A healthy light choice for a summer lunch or evening

Substantial Vegetables & Grains

Fresh Asparagus with low fat cheese sauce

Barbecue Maple Vegetables: This is a perfect accompaniment to a Barbecue or a roast.
Cheesy Pumpkin Ricotta Bake: A high fibre low wind recipe
Chickpea Pumpkin Eggplant Curry: A tasy vegetable curry which can be eaten as a meal by itself or used as a vegetable accompaniment.
Cous cous: Cous cous is a wheat grain - it makes a great substitute for rice
Fresh Asparagus with low fat cheese sauce: A wonderful dish to have in spring when fresh asparagus is freely available and inexpensive.
Green and Yellow Mash: A combination of sweet potato, pumpkin and spinach, this mash is low in kilojoules, carbohydrates and fat, and high in nutrients.
Grilled Fine Polenta: Use like toast sprinkled with your favourite herbs
Moroccan Bean Casserole: This casserole is served in a bowl like a soup and is perfect for a light supper or lunch. The beans make it a healthy vegetarian dish.
Polenta Pie
Pumpkin Risotto: This is excellent on its on or in combination with a grill, fish or corned silverside.
Pumpkin Sweet Potato and Chickpea Bake: A easy healthy vegetable bake
Red Lentil and Quinoa Salad: Red lentils and quinoa make this a high protein vegetarian source that can be served all year, warm or cold.
Savoury Brown Lentils: Almost like a salad, this mix is tasty and healthy
Stuffed Eggplant: This is low kilojoule, goes well with salad and freezes well if cooking for 2.
Three Vegetable Mash: This is ideal to serve with a chicken or meat casserole.

Egg dishes

Pumpkin, Leek, Spinach and Ricotta Crustless Quiche

Baked Frittata: A baked version of the traditional Italian vegetable omelette.
Cheesy Pumpkin Ricotta Bake: A high fibre low wind recipe
Fresh Asparagus and Ricotta Slice: This is a light vegetarian dish based on ricotta that can accompany a fish or grill or is excellent on its own.
Low Fat Salmon Quiche: A low fat, omega 3 rich dish to try
Pumpkin, Leek, Spinach and Ricotta Crustless Quiche: Perfect for a meal with a green side salad, or great for a pre-made work or school lunch
Quiche: A no-pastry quiche for a low fat treat.
Ricotta, Spinach, Ham and Asparagus Omelette: A healthy breakfast alternative, or a light lunch
Spinach Cocktail Bites: Tasty, bite sized morsels of spinach and cheese with a touch of chilli.
Time Saver Cheese and Ham Puff
Vegetable Cheese Roulade: A light cheesy roll with a vegetable filling
Vegetable Slice: A light vegetable and egg based dish with zucchini and carrot. Excellent for lunches and it freezes well.

Light & Healthy Vegetables

Fresh Asparagus And Cheese Sauce On Toast

Baked Ratatouille: A vegetable dish to dress up the evening meal.
Braised Fennel: Slightly aniseed flavour - goes well with fish & lamb
Eggplant Wraps: Feta & sundried tomato wrapped in thin slices of grilled eggplant - a Mediterranean treat for summer
Fresh Asparagus And Cheese Sauce On Toast: Fresh asparagus with a light cheese sauce on multigrain toast makes a warming light lunch
Grilled eggplant
Peeled Capsicum: Traditional mediterranean grilled capsicum.
Potato-Sweet Potato mash
Roast Vegetable Feta Stack: A tasty mix of mediterranean vegatables and feta cheese.
Savoury Spinach
Sesame Side Vegetables: This side vegetable dish is the perfect accompaniment to any Asian meat dish.

Salads & Dressings: Main Meal Salads

Asian salad: A tasty combination of meat and vegetables in a light ginger garlic dressing
Chef in a Basket: A low fat recipe to enjoy for healthy summer eating.
Chicken and Apple Salad: This salad contains a great source of protein, and is substantial enough as a main meal.
Chicken and Artichoke Salad: A hearty main meal salad with the nutty taste and fibre of chickpeas
Chicken and Grape Salad: This light refreshing salad is perfect for hot humid days.
Chicken Caesar Salad: This is a very tasty salad - better than is served in many restaurants
Mango chicken Salad: A light luncheon dish - moderate in fat and easy to prepare
Mediterranean Pasta Salad
Quinoa with Greens and Pesto: Quinoa is an alternative grain that is high in protein. Delicious in salads.
Red Lentil and Quinoa Salad: Red lentils and quinoa make this a high protein vegetarian source that can be served all year, warm or cold.
Roast Pumpkin, Eggplant and Cottage Cheese Salad
Roast Vegetable Feta Stack: A tasty mix of mediterranean vegatables and feta cheese.
Roasted Vegetable Salad: This is a very hearty salad that can definitely be served as a vegetarian meal, or an accompanying salad to a grilled meat.
Spinach salad with orange & chick peas: An interesting mix of spinach, lettuce, orange & chickpeas.
Thai Fish Salad: A meal in itself, a fish and vegetable combination topped with a spicy Thai dressing.
Vietnamese Beef Salad: Spicy and crunchy, this salad is low in carbohydrate, light and refreshing.
Warm Prawn Salad: A healthy light choice for a summer lunch or evening
Warm Swordfish Salad: Swordfish marinated in an Asian style dressing & served on salad

Salads & Dressings: Substantial Side Salads

German potato salad: An easy to make salad with a mustard based dressing - may be served chilled or warm.
Mediterranean Pasta Salad
Moroccan Couscous Salad: A substantial side salad to accompany any meat. Try this in place of heavy coleslaw or past salad at a BBQ.
Red Lentil and Quinoa Salad: Red lentils and quinoa make this a high protein vegetarian source that can be served all year, warm or cold.
Roast Vegetable Salad: A delicious warm salad of roast vegetables & herbs
Spinach Salad with Blue Cheese Dressing: A different & delightful salad for the warm weather
Sweet Potato, Spinach, Feta and Walnut Salad: This salad is hearty enough to have as a meal. It is a great choice for vegetarians, as it contains protein and calcium. It may appear slightly high in fat for a salad, but it contains a majority of unsaturated, healthy fats.
Warm Barley Mushroom Salad: Serve with a grill or cold meat or at a Barbecue.

Salads & Dressings: Salad Dressings

Blue Cheese Low Fat Dressing: A tasty, low fat dressing ideal to serve with a tossed or spinach salad or as a topping to baked potato.
Caesar dressing: Traditional Caesar dressing makes a tasty addition to any salad
Creamy Mustard Dressing: Low fat dressing with the tang of mustard.
Croutons: Crunchy garlic flavoured croutons make a tasty addition to salads and soups
Low Joule Caesar Salad Dressing: A tangy low joule dressing.
Thai dressing

Sauces

Bechamel sauce: Low fat bechamel.
Butterscotch sauce: A wicked tasting butterscotch sauce with a dash of liqueur
Italian Pasta Sauce: Ideal for vegetarian pasta dishes, or served with meatballs.
Lemon Egg Sauce (Avgolemono): A greek lemon sauce suitable for serving with all sorts of savoury dishes.
Lentil Sauce
Low Fat White Sauce: This low fat white sauce is ideal with Fettucine or with fish or chicken.
Mango Salsa: This is low fat and kilojoules while being light and pleasing in the summer months. Try it with kebabs or dress up a simple grill or hamburger.
Pumpkin Sauce: A tasty, low-fat sauce particularly good as an accompaniment for corned meat or baked ham.
Seafood sauce: A tangy sauce suitable for any seafood.
Spaghetti Sauce
Sweet Chilli Cucumber Dipping Sauce: To be served with Thai Fish Cakes

Desserts

Lowfat Lemon Panna Cotta With Fresh Strawberry Sauce

Berry Yummy Snacks: A delicious and healthy dessert that looks great enough to serve at dinner parties
Bread Custard: Easy to make and delicious to eat.
Butterscotch sauce: A wicked tasting butterscotch sauce with a dash of liqueur
Chocolate Mousse: A wicked tasting low fat dessert.
Cream Caramel: A creamy caramel dessert rich in calcium and protein.
Diabetic Fruit Pudding: A delicious fruit pudding for a cold winters night.
Fruity Dip: A delicious mix of fresh fruit and creamy yoghurt
Honey Bread Pudding: A recipe that is both low is carbohydrate & high in fibre
Lemon Meringue Pie
Low Fat Custard Sauce: A low fat version of traditional custard
Lowfat Lemon Panna Cotta With Fresh Strawberry Sauce: A creamy yoghurt based dessert topped with sweet strawberry sauce.
Mango Dip & Fresh Fruit: A creamy mango dip with seasonal fresh fruits - a real summer treat.
Peppermint Watermelon: A refreshing combination of watermelon & peppermint
Rhubarb Cottage Pudding: A warming winter pudding made with lactose free milk.
Rice Pudding: Rice pudding lends itself to cold winter evenings.
Spanish Cream: A light refreshing dessert.
Steamed carrot pudding: A light version of the traditional Christmas Pudding.
Strawberry Meringue Roll: Delicious as a special dessert or to serve at a tea party.
Strawberry pie: Sweet strawberries in a wholemeal pastry with creamy ricotta.This is surprising low in kilojoules and absolutely delicious.
Strawberry Pompoms: A delicious, healthy and colourful dessert for the start of the strawberry season.
Sweet Creamy Chocolate Yoghurt
Sweet Ricotta Strawberries
Sweet Strawberry Dip: A healthy dessert that goes well with kebabs of fruit such as mango and banana, or even with toasted wedges of crusty bread.
Tulip Fruits: A delighful mix of cool summer fruits on a crunchy biscuit base
Winter Fruit Salad: A delicious fruit salad full of winter fruits.

Baking

Almond Bread: This light cake type bread is low in fat and very delicious.
Banana Date Muffins: A perfect healthy snack popular with adults & children
Bran muffins: A healthy muffin recipe particularly for those with Diabetes
Carrot and Sunflower Seed Muffins: A healthy treat to bake for the Easter long weekend
Cheese Sultana Slice: A Healthy Slice That Uses Dairy Products.
Chocolate Almond Wafers: A low fat easy biscuit that is ideal with coffee.
Christmas Mince meat: Make your Christmas mince tarts with this mince and a low fat pastry
Eggless Chocolate Cake: This is a rich chocolate cake with no eggs.
Lemon Coconut Slice: A tangy lemon coconut filling on a biscuit base.
Low Fat Christmas Cake: This is a low fat Christmas cake that is also low in added sugar and suitable for the person with diabetes.
Low fat fibre pastry: A low fat pastry good for making Christmas Mince tarts
Matrimonial Date Cake: This is a healthy not too sweet slice that keeps well. It originated from when Queen Elizabeth II was married, hence the name.
Muesli slice
Oat Cakes: An excellent savoury biscuit for in-between meal snacks.
Pumpkin Scones: A moist and flavoursome low fat snack.
Smooth Textured Fruit Cake: A moist cake full of fruit.
Unsaturated Shortbread: A Christmas treat
Yoghurt & Corn Muffins: Delicious savoury muffins which make a nice change from bread.

Breakfast Dishes

Healthy Pancakes with Banana, Honey and Walnuts

Banana Fruit Smoothie: A perfect light breakfast or any time as an energiser.
Healthy Pancakes with Banana, Honey and Walnuts: A very tasty breakfast dish with vitamins from banana and healthy fats from walnuts
Home-made muesli
Savoury Baked Beans: A hearty breakfast on the weekend, or during the week for people with higher energy requirements.
Time Saver Cheese and Ham Puff
Untoasted Muesli: A high fibre, low fat and low sugar, home made muesli.
Winter Fruit: A easy mixture of fruit to microwave for winter breakfasts

Luncheon & Other Light Dishes

Baked Frittata: A baked version of the traditional Italian vegetable omelette.
Baked Ratatouille: A vegetable dish to dress up the evening meal.
Cheesy Pumpkin Ricotta Bake: A high fibre low wind recipe
Chilli Mussels: A tasty, spicy seafood treat.
Eggplant Wraps: Feta & sundried tomato wrapped in thin slices of grilled eggplant - a Mediterranean treat for summer
Fresh Asparagus And Cheese Sauce On Toast: Fresh asparagus with a light cheese sauce on multigrain toast makes a warming light lunch
Fresh Asparagus and Ricotta Slice: This is a light vegetarian dish based on ricotta that can accompany a fish or grill or is excellent on its own.
Fresh Asparagus with low fat cheese sauce: A wonderful dish to have in spring when fresh asparagus is freely available and inexpensive.
Lamb Souvlaki Wraps: Traditional Greek flavour of lamb, oregano, olive oil and garlic topped with feta cheese tomato and onion and wrapped in pita bread.
Low Fat Salmon Quiche: A low fat, omega 3 rich dish to try
Meat and Vegetable Patties: This is a low fat meat patty containing vegetables that is easy and quick to prepare.
Mexican Burgers: An easy recipe that will be healthy and more tasty than takeaway
Mini Texas Quiches: Tasty little quiches made with a ham base and perfect to serve for savouries, snacks or picnics.
Pasta Marinara: Tasty seafood and pasta in a tomato sauce.
Polenta Pie
Pumpkin and Cashew Dip: This dip is great served as a snack when entertaining, but can also be eaten as a healthy lunch with a heap of sliced carrot, celery, capsicum and any other vegetable you might like to dip in!
Pumpkin and Chickpea Dip: Serve this blend of pumpkin, carrot and chickpeas with fresh vegetables as a substantial low fat meal
Quiche: A no-pastry quiche for a low fat treat.
Quick and Easy Gluten Free Falafel Burgers: These burgers are a tasty and healthy high fibre alternative to takeaway fast food burgers, and they are gluten free!
Roast Vegetable Feta Stack: A tasty mix of mediterranean vegatables and feta cheese.
Savoury Brown Lentils: Almost like a salad, this mix is tasty and healthy
Soya Bean Patties: Soy beans and vegetables provide a tasty alternative.
Thai fish salad: A quick & easy salad with a tangy Thai dressing
Time Saver Cheese and Ham Puff
Vegetable Cheese Roulade: A light cheesy roll with a vegetable filling
Vegetable Parcels
Vegetable Slice: A light vegetable and egg based dish with zucchini and carrot. Excellent for lunches and it freezes well.
Warm Prawn Salad: A healthy light choice for a summer lunch or evening

FODMAP friendly

Butterscotch sauce: A wicked tasting butterscotch sauce with a dash of liqueur
Chicken or veal stock: Clear stock for eating directly or use in other recipes.
Eggplant Wraps: Feta & sundried tomato wrapped in thin slices of grilled eggplant - a Mediterranean treat for summer
Fish fillet puff
Grilled Fine Polenta: Use like toast sprinkled with your favourite herbs
Lemon Egg Sauce (Avgolemono): A greek lemon sauce suitable for serving with all sorts of savoury dishes.
Low FODMAP Beef Curry: A low FODMAP main meal
Meat and Vegetable Patties: This is a low fat meat patty containing vegetables that is easy and quick to prepare.
Peeled Capsicum: Traditional mediterranean grilled capsicum.
Pork Tenderloin Teriyaki: Baked tender pork with a taste of the Orient.
Strawberry Meringue Roll: Delicious as a special dessert or to serve at a tea party.
Sweet Chilli Cucumber Dipping Sauce: To be served with Thai Fish Cakes
Thai dressing
Three Vegetable Mash: This is ideal to serve with a chicken or meat casserole.
Warm Prawn Salad: A healthy light choice for a summer lunch or evening

Gluten free

Quick and Easy Gluten Free Falafel Burgers

Asian Beef & Vegetables: A different way to eat steak & veges.
Asian salad: A tasty combination of meat and vegetables in a light ginger garlic dressing
Baba Ghanoush: This is a low fat dip that is easy to make, and excellent with Pita bread.
Baked Easter Schnapper: This recipe is a good fish choice for Good Friday.
Baked Frittata: A baked version of the traditional Italian vegetable omelette.
Baked Ratatouille: A vegetable dish to dress up the evening meal.
Banana Fruit Smoothie: A perfect light breakfast or any time as an energiser.
Barbecue Maple Vegetables: This is a perfect accompaniment to a Barbecue or a roast.
Barramundi Salsa: Fish with a Mexican flavour.
Beef Curry: A traditional beef curry.
Berry Yummy Snacks: A delicious and healthy dessert that looks great enough to serve at dinner parties
Blue Cheese Low Fat Dressing: A tasty, low fat dressing ideal to serve with a tossed or spinach salad or as a topping to baked potato.
Braised Fennel: Slightly aniseed flavour - goes well with fish & lamb
Bread Custard: Easy to make and delicious to eat.
Butter Bean Spread: Makes a delicious spread or dip.
Butterscotch sauce: A wicked tasting butterscotch sauce with a dash of liqueur
Cabbage Rolls: An inexpensive and a complete meal on its own.
Caesar dressing: Traditional Caesar dressing makes a tasty addition to any salad
Carrot Cashew Soup: A delicious, warming soup for a cold winters night.
Cauliflower soup: A quick & delicious soup for a cold winters day.
Cheese and Carrot soup: A healthy soup with a high calcium content for the cold weather.
Chef in a Basket: A low fat recipe to enjoy for healthy summer eating.
Chicken and Grape Salad: This light refreshing salad is perfect for hot humid days.
Chicken and Vegetable Carbonara: A creamy carbonara sauce with hardly any fat makes this an autumn pasta winner.
Chicken Ginger Kebabs
Chicken Kebabs with Mango Salsa: A quick, easy & healthy recipe which will please the whole family.
Chicken Liver Pate Spread
Chicken or veal stock: Clear stock for eating directly or use in other recipes.
Chicken Ribbon Sandwiches: Sandwiches filled with chicken, nuts, celery & yoghurt.
Chicken, cheese & spinach pasta
Chicken, Mango and Fetta Patties: An easy low fat recipe that can be adapted
Chickpea Pumpkin Eggplant Curry: A tasy vegetable curry which can be eaten as a meal by itself or used as a vegetable accompaniment.
Chilled cream of tomato soup: A cool creamy soup perfect for a hot summers day.
Chilli Mussels: A tasty, spicy seafood treat.
Chocolate Mousse: A wicked tasting low fat dessert.
Christmas Fettuccini Pasta: This colorful pasta & vegetable combination can be served hot as a pasta dish or cold as a salad.
Christmas Mince meat: Make your Christmas mince tarts with this mince and a low fat pastry
Cream Caramel: A creamy caramel dessert rich in calcium and protein.
Creamy Mustard Dressing: Low fat dressing with the tang of mustard.
Dhufish with cucumber sauce
Easy Lasagne Casserole: All the flavours of lasagne but in an easy to make cassrole.
Eggplant Wraps: Feta & sundried tomato wrapped in thin slices of grilled eggplant - a Mediterranean treat for summer
Fish fillet puff
French Lamb Cutlets
Fresh Asparagus with low fat cheese sauce: A wonderful dish to have in spring when fresh asparagus is freely available and inexpensive.
Fresh Salmon with Pesto: A fresh salmon fillet is baked with Blue cheese and served with Pesto.
Fruity Dip: A delicious mix of fresh fruit and creamy yoghurt
German potato salad: An easy to make salad with a mustard based dressing - may be served chilled or warm.
Green and Yellow Mash: A combination of sweet potato, pumpkin and spinach, this mash is low in kilojoules, carbohydrates and fat, and high in nutrients.
Grilled Fine Polenta: Use like toast sprinkled with your favourite herbs
Grilled Tandoori Chicken
Healthy Pancakes with Banana, Honey and Walnuts: A very tasty breakfast dish with vitamins from banana and healthy fats from walnuts
Home-made muesli
Hommos: A chickpea and sesame dip, flavoured with garlic and lemon juice.
Honey Bread Pudding: A recipe that is both low is carbohydrate & high in fibre
Italian Pasta Sauce: Ideal for vegetarian pasta dishes, or served with meatballs.
Laksa: A meal of chicken and noodles in a spicy soup.
Lamb & Mushroom Curry: An Asian style coconut flavoured curry low in fat.
Lamb kebabs with yoghurt sauce
Lamb Shanks Provencale: This is a delicious recipe for a winter�s night.
Lamb Souvlaki Wraps: Traditional Greek flavour of lamb, oregano, olive oil and garlic topped with feta cheese tomato and onion and wrapped in pita bread.
Lemon Egg Sauce (Avgolemono): A greek lemon sauce suitable for serving with all sorts of savoury dishes.
Lemon Sesame Chicken & Vegetables: Lemon flavoured chicken & vegetable delight packed with vitamins.
Lentil Bean Goulash: An excellent winter warmer - and it's high in fibre and low in fat.
Lentil Sauce
Low Fat White Sauce: This low fat white sauce is ideal with Fettucine or with fish or chicken.
Low FODMAP Beef Curry: A low FODMAP main meal
Low Joule Caesar Salad Dressing: A tangy low joule dressing.
Lowfat Lemon Panna Cotta With Fresh Strawberry Sauce: A creamy yoghurt based dessert topped with sweet strawberry sauce.
Lycopene Cardamon Soup: A tasty tomato and carrot based soup with a touch of the Orient.
Mango chicken Salad: A light luncheon dish - moderate in fat and easy to prepare
Mango Dip & Fresh Fruit: A creamy mango dip with seasonal fresh fruits - a real summer treat.
Mango Salsa: This is low fat and kilojoules while being light and pleasing in the summer months. Try it with kebabs or dress up a simple grill or hamburger.
Meat and Vegetable Cottage Pie: A balance of different coloured vegetables - a complete meal!
Meat and Vegetable Patties: This is a low fat meat patty containing vegetables that is easy and quick to prepare.
Meat Sauce: A tasty tomato based meat sauce which can be used in Spaghetti Bolognaise, Lasagne, as a pizza base or added to kidney beans with chillies for Chilli Con Carne.
Mediterranean Pasta Salad
Mexican Burgers: An easy recipe that will be healthy and more tasty than takeaway
Moroccan Beef and Chickpea Stew: This is a Diabetic friendly recipe that is low in fat, low in salt and provides a great high fibre and low GI source of carbohydrate. Perfect for cold winter nights.
Moroccan Lamb and Chickpea Soup: This is a nourishing main meal soup that goes well with fresh bread. Serve over the weekend for a couple of meals or make ahead for a busy evening when something quick and easy is required.
Moroccan Vegetable Soup: A wholesome soup with flavour that will appeal to the whole family in winter
Mulligatawny Soup: Curried chicken and vegetable soup.
Nougat: Ideal to serve with coffee or to make as a gift.
Pasta Marinara: Tasty seafood and pasta in a tomato sauce.
Peeled Capsicum: Traditional mediterranean grilled capsicum.
Peppermint Watermelon: A refreshing combination of watermelon & peppermint
Polenta Sheperd�s Pie: A new look at a tradional Sheperds pie while introducing polenta to the family.
Pork Tenderloin Teriyaki: Baked tender pork with a taste of the Orient.
Pork Tenderloin Teriyaki for One: Recipe from "Living in the 21st Century with Diabetes"
Potato & Roast Garlic Soup: Here's a delicious, warming soup recipe that is bursting with the nutritional goodness of garlic.
Potato-Sweet Potato mash
Pumpkin and Cashew Dip: This dip is great served as a snack when entertaining, but can also be eaten as a healthy lunch with a heap of sliced carrot, celery, capsicum and any other vegetable you might like to dip in!
Pumpkin and Chickpea Dip: Serve this blend of pumpkin, carrot and chickpeas with fresh vegetables as a substantial low fat meal
Pumpkin Risotto: This is excellent on its on or in combination with a grill, fish or corned silverside.
Pumpkin Sauce: A tasty, low-fat sauce particularly good as an accompaniment for corned meat or baked ham.
Pumpkin Sweet Potato and Chickpea Bake: A easy healthy vegetable bake
Pumpkin, Leek, Spinach and Ricotta Crustless Quiche: Perfect for a meal with a green side salad, or great for a pre-made work or school lunch
Quick and Easy Gluten Free Falafel Burgers: These burgers are a tasty and healthy high fibre alternative to takeaway fast food burgers, and they are gluten free!
Quick chicken & chips: Quick & easy and much lighter on fat than fast food.
Red Lentil and Quinoa Salad: Red lentils and quinoa make this a high protein vegetarian source that can be served all year, warm or cold.
Red Lentil Soup: A complete meal when combined with crusty bread and salad.
Rice Pudding: Rice pudding lends itself to cold winter evenings.
Roast Pumpkin, Eggplant and Cottage Cheese Salad
Roast Vegetable Feta Stack: A tasty mix of mediterranean vegatables and feta cheese.
Roasted Vegetable Salad: This is a very hearty salad that can definitely be served as a vegetarian meal, or an accompanying salad to a grilled meat.
Saffron Chicken & Rice: A complete meal in a pot.
Salmon Asparagus Mornay: A tasty fish dish high in calcium and protein and full of flavour
Salmon Fillets With Quark And Spinach: A delightful poached salmon with a light Asian style dressing
Salmon Fried Rice: Perfect for work or school lunches. Can be eaten cold or hot.
Savoury Baked Beans: A hearty breakfast on the weekend, or during the week for people with higher energy requirements.
Savoury Brown Lentils: Almost like a salad, this mix is tasty and healthy
Savoury Meat Balls: Bite size meatballs with a touch of herbs & spices - good for the festive season
Savoury Spinach
Scotch fillet sizzle
Seafood sauce: A tangy sauce suitable for any seafood.
Sesame Side Vegetables: This side vegetable dish is the perfect accompaniment to any Asian meat dish.
Spaghetti Sauce
Spanish Cream: A light refreshing dessert.
Spicy African Chicken: This presents well for entertaining. Everyone will be asking for the recipe.
Spicy Chicken Mushroom Cups: Field mushrooms with a spicy filling
Spicy Gherkin dip with crisp salad: A cottage cheese dip with a tang of mustard, gherkin & capers.
Spinach Cannelloni: An easy high carbohydrate, low GI recipe
Spinach Mushroom Carbonara: Fettucine in a creamy mushroom based sauce makes an easy one pan meal.
Spinach salad with orange & chick peas: An interesting mix of spinach, lettuce, orange & chickpeas.
Spinach Soup: A creamy spinach and potato soup - a great winter warmer for those cold, wet evenings.
Stir Fry Scallops: A delighful mix of sweet scallops and crunchy vegetables.
Stir-Fry Curried Prawns And Vegetables: Quick & easy to make and includes vegetables
Strawberry Meringue Roll: Delicious as a special dessert or to serve at a tea party.
Stuffed Eggplant: This is low kilojoule, goes well with salad and freezes well if cooking for 2.
Sweet Chilli Cucumber Dipping Sauce: To be served with Thai Fish Cakes
Thai dressing
Thai Fish Cakes (Tod Man Pla): Thai fish cakes are easy, can be made ahead ready to cook or cooked and reheated. Excellent to serve as a light finger food. Note how low in fat they are.
Thai fish salad: A quick & easy salad with a tangy Thai dressing
Thai Noodle Stir Fry: Noodles and bok choy in a slightly spicy sauce
Three Vegetable Mash: This is ideal to serve with a chicken or meat casserole.
Vegetable Pasta: A tasty warming dish for a cold winters night.
Vietnamese Beef Salad: Spicy and crunchy, this salad is low in carbohydrate, light and refreshing.
Warm Prawn Salad: A healthy light choice for a summer lunch or evening
Warm Swordfish Salad: Swordfish marinated in an Asian style dressing & served on salad
Winter Fruit: A easy mixture of fruit to microwave for winter breakfasts
Yoghurt Cheese: A low-Fat cheese similar to quark or Fromage blanche.

Meals for One

Chicken, Mango and Fetta Patties for One

Baked Fish and Vegetables
Berry Yummy Stacks: A very tasty light and healthy dessert for those sweet tooth cravings.
Chicken and Vegetable Pasta
Chicken Pizza
Chicken, Mango and Fetta Patties for One
Chilli Con Carne Tacos
Easy Beef Stir fry
Four Bean Mix Stir Fry for One: This is a low calorie lunch or dinner meal that is packed full of vegetables, high in protein and a low GI carbohydrate source.
Grilled Steak and Sweet Potato Salad
Lamb Souvlaki Wraps for One: Great for lunch or a quick and easy dinner.
Meat and Vegetable Patties: These can be eaten hot or cold with salad or vegetables. They can also be frozen for use at a later date. Double the recipe and refrigerate or freeze the other half for a later meal.
Meaty Pizza
Mexican Tortilla Sandwich for One
Moroccan Chickpea Salad for One: A healthy summer, low GI carbohydrate, lunch or dinner meal
Pork and Pineapple Cous Cous
Pork Burrito
Pork San Chow Bau for One: A low carbohydrate lunch or dinner meal
Pork Tenderloin Teriyaki for One: Recipe from "Living in the 21st Century with Diabetes"
Prawn and Rice stuffed Tomatoes for One
Pumpkin and Chickpea Dip: This dip is great served as a snack when entertaining, but can also be eaten as a healthy lunch with a heap of sliced carrot, celery, capsicum and any other vegetable you might like to dip in!
Roast Vegetable Salad for One
Salmon Fried Rice
Sesame Oven Baked Fish for One
Spanish Omelette
Stuffed Baked Potato
Tomato and Chickpea Pasta
Tomato Fish Savoury Bake
Tropical Prawn Salad for One
Tuna Pasta for One: A delicious and easy dinner meal for one. Use falvored tuna for a real taste sensation!

Special Christmas Recipes

Almond Bread: This light cake type bread is low in fat and very delicious.
Butterscotch sauce: A wicked tasting butterscotch sauce with a dash of liqueur
Chocolate Almond Wafers: A low fat easy biscuit that is ideal with coffee.
Christmas Breaded Chicken Fingers
Christmas Fettuccini Pasta: This colorful pasta & vegetable combination can be served hot as a pasta dish or cold as a salad.
Christmas Mince meat: Make your Christmas mince tarts with this mince and a low fat pastry
Healthy Dried Fruit Loaf: This is a healthy sweet loaf that is egg free. Can also be made gluten free if gluten free flour is used
Low Fat Christmas Cake: This is a low fat Christmas cake that is also low in added sugar and suitable for the person with diabetes.
Nougat: Ideal to serve with coffee or to make as a gift.
Steamed carrot pudding: A light version of the traditional Christmas Pudding.
Strawberry Pompoms: A delicious, healthy and colourful dessert for the start of the strawberry season.
Unsaturated Shortbread: A Christmas treat

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