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First Course/Savouries
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Baba Ghanoush: This is a low fat dip that is easy to make, and excellent with Pita bread.
Butter Bean Spread: Makes a delicious spread or dip.
Chicken Liver Pate Spread:
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.
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 Chilli Cucumber Dipping Sauce: To be served with Thai Fish 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.
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Soups
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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.
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.
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.
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Meat Alternatives
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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.
Quiche: A no-pastry quiche for a low fat treat.
Red Lentil Soup: A complete meal when combined with crusty bread and salad.
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.
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Meat
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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.
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.
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
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:
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Chicken
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Apricot Chicken Breast in Filo: Tender chicken and apricots in filo pastry.
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:
Grilled Tandoori Chicken:
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.
Saffron Chicken & Rice: A complete meal in a pot.
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.
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Fish & Seafood
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Baked Easter Schnapper: This recipe is a good fish choice for Good Friday.
Barramundi Salsa: Fish with a Mexican flavour.
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
Meat and Vegetable Patties: This is a low fat meat patty containing vegetables that is easy and quick to prepare.
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
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
Warm Prawn Salad: A healthy light choice for a summer lunch or evening
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Substantial Vegetables & Grains
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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
Polenta Pie:
Pumpkin Risotto: This is excellent on its on or in combination with a grill, fish or corned silverside.
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.
Vegetable Slice: This is a light vegetable dish with eggs, zucchini and carrot. It is excellent for lunches and freezes well.
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Egg dishes
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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
Quiche: A no-pastry quiche for a low fat treat.
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: This is a light vegetable dish with eggs, zucchini and carrot. It is excellent for lunches and freezes well.
Vegetable Slice: A light vegetable and egg based dish.
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Light & Healthy Vegetables
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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:
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Salads & Dressings: Main Meal Salads
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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 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
Roast Pumpkin, Eggplant and Cottage Cheese Salad:
Roast Vegetable Feta Stack: A tasty mix of mediterranean vegatables and feta cheese.
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
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Salads & Dressings: Substantial Side Salads
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German potato salad: An easy to make salad with a mustard based dressing - may be served chilled or warm.
Mediterranean Pasta Salad:
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
Warm Barley Mushroom Salad: Serve with a grill or cold meat or at a Barbecue.
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Salads & Dressings: Salad Dressings
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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:
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Sauces
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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
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Desserts
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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.
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.
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Baking
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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
Cheese Sultana Slice: A Healthy Slice That Uses Dairy Products.
Chocolate Almond Wafers: A low fat easy biscuit that is ideal with coffee.
CHOCOLATE EGGLESS CAKE: This is a rich chocolate cake with no eggs.
Christmas Mince meat: Make your Christmas mince tarts with this mince and a low fat pastry
Lemon Coconut Slice: A tangy lemon coconut filling on abiscuit 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.
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Breakfast Dishes
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Banana Fruit Smoothie: A perfect light breakfast or any time as an energiser.
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.
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Luncheon & Other Light Dishes
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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.
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:
Quiche: A no-pastry quiche for a low fat treat.
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: This is a light vegetable dish with eggs, zucchini and carrot. It is excellent for lunches and freezes well.
Warm Prawn Salad: A healthy light choice for a summer lunch or evening
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Special Christmas Recipes
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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 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
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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