Low-fat-recipes

Wholemeal Vegetable and Pumpkin Seed Muffins Recipe

Most muffins are packed with fat, but this delicious savoury muffin recipe is low in fat and makes a great morning or afternoon snack. It’s also makes a great school lunch box snack idea for the kids.

Preparation Time: 15 mins. Cooking Time: 25 mins 

Makes: 6 large muffins

Ingredients
1⁄2 cup pumpkin, roughly chopped in 1cm dices
1⁄2 cup zucchini, roughly chopped in 1cm dices
1⁄2 cup spring onions, sliced
1 large handful baby spinach leaves
1 cup skim milk
2 eggs
A pinch pepper to taste
2 cup wholemeal flour 1 tsp baking powder
2 tbsp pumpkin seeds

Method

1. Preheat oven to 180C. Place pumpkin into a microwave-safe bowl, cover with water and cook in the microwave for 3 minutes or until slightly softened. Drain and add zucchini, spring onions and spinach.

2. Lightly beat eggs and milk, pour over the vegetables and season.

3. Sift flour and baking powder over the top and stir until just combined.

4. Spoon mixture into baking paper lined, non-stick muffin trays, sprinkling with pumpkin seeds, and bake for 25 minutes or until done.

5. Top with low fat cream cheese and serve.

Cooking tips: Also try adding crumble low fat fetta and chopped sundried tomatoes into the mix.

What are your favourite muffin flavours?

January 30, 2014

Detox Salad Recipe

Naturopath Michèle Wolff, author of Digestive Solutions, shares an easy January cleanse recipe for detox salad. The salad rids the body of toxins, cleanses your digestive system and gives your body a boost of vitamins and nutrients. Eat it anytime you need a healthy pick-me-up!

Ingredients

Large handful of rocket
Large handful alfalfa sprouts
Large handful chopped parsley
Sprinkle of sunflower and sesame seeds
Juice of 1/2 lemon
Olive oil to taste
Crushed garlic, if desired

Method

1. Combine all ingredients together and serve. You can also add a boiled or poached egg, and goat’s cheese for added flavour.

Michèle Wolff is a leading health practitioner and a qualified naturopath, nutritionist, herbalist and nurse, owner of Ultimate Detox Solutions. Her new book ‘Digestive Solutions – 101 Proven Methods to Solve Your Tummy Problems Naturally’ is available from bookstores and good online booksellers. Visit www.digestivesolutions.com.au.

January 8, 2014

Pineapple and Toasted Coconut Brown Rice Salad Recipe

One of our favourite quick dinner ideas in summer, this rice salad recipe is elevated with flavours of juicy pineapple and toasted coconut. Ready in just a few minutes, the salad goes really well with chicken, fish or burgers on the BBQ – or on its own as a leftover lunch.

Serves 4-6

Ingredients

½ cup shredded coconut
2 packets of microwave brown rice
½ pineapple
1 red capsicum
Baby spinach
Handful fresh mint
Handful fresh flat leaf parsley
2 tbsp extra virgin olive oil
Juice of half a lemon
Cracked black pepper

Method

1. Preheat the oven to 160 degrees Celsius. Spread the coconut over a baking tray and roast in the oven for a few minutes, stirring every couple of minutes until light brown. Remove from the oven.

2. Meanwhile, cook the brown rice to packet instructions.

3. Cut the peel from the pineapple, core and cut the fruit into small pieces.

4. Cut the red capsicum in a small dice, discarding the seeds and core.

5. Roughly chop the fresh herbs.

6. In a salad bowl, mix all ingredients together, toss well and serve.

What ingredients do you like to add to a rice salad? Tell us in the comments!

Recipe by Dr Joanna McMillan for Australian Pineapples.

November 26, 2013

Michelle Bridges’ Ginger Salmon Stir-Fry with Chinese Broccoli

We’re always looking for quick dinner ideas and this Michelle Bridges recipe for ginger salmon stir-fry with Chinese broccoli from her new book Get Real! is not only delicious but low in fat and calories. Winner!

Extract from the book Get Real!: Inspiring Stories and lessons from the Michelle Bridges 12 Week Body Transformation Revolution by Michelle Bridges and photography by Jane Allen published by Viking RRP $24.99. 

As with my other stir-fries, you  can replace the fish with any kind of protein you like. I would recommend tofu or chicken as alternatives for this dish.

Serves: 2

396 calories per serve

Prep time 15 mins  Cooking time 10 mins

Ingredients

210 g salmon fillet, cut into bite-sized pieces
2 cloves garlic, thinly sliced
2 cm piece ginger, grated
2 tablespoons reduced-salt soy sauce
2 teaspoons vegetable oil
1 bunch gai lan (Chinese broccoli), cut into 5 cm lengths
1 medium red capsicum, thinly sliced
6 medium shallots, cut into 5 cm lengths
¼ cup fresh coriander leaves

Method

1. Combine the salmon, garlic, ginger and half the soy sauce in a bowl.

2. Heat half the oil in a wok over high heat. Add the gai lan, capsicum and 1 tablespoon water, then stir-fry for 2 minutes or until the vegetables are just tender. Transfer to a bowl.

3. Heat half the remaining oil and stir-fry the shallots for 1−2 minutes or until bright green. Transfer to the bowl with the other vegetables.

4. Heat the remaining oil and stir-fry the salmon for 2 minutes or until lightly browned.

5. Return the vegetables to the wok, with the remaining soy sauce, and toss to combine.

6. Divide the stir-fry between bowls and scatter with coriander leaves to serve.

Mish Tip : Gai lan (Chinese broccoli) is a leafy Asian green and, like regular broccoli, it is extremely nutritious. If you can’t find it, simply replace with any other leafy Asian green.

michellebridges

November 20, 2013

Michelle Bridges’ Not-so-Naughty Nachos Recipe

Who doesn’t love nachos? But this addictive corn chip snack is laden with calories and fat. Luckily The Biggest Loser’s Michelle Bridges shares a recipe for low calorie nachos that tastes as good as the real thing.

Extract from the book Get Real!: Inspiring Stories and lessons from the Michelle Bridges 12 Week Body Transformation revolution by Michelle Bridges and photography by Jane Allen published by Viking RRP $24.99. 

Try this for a guilt-free snack. Nachos? No worries!

Serves: 2

323 calories per serve

Prep time 20 mins  Cooking time 25 mins

Ingredients

1 slice wholemeal mountain bread olive oil spray
1 medium  onion, finely chopped
1 clove garlic, crushed
½ teaspoon chilli powder
1 medium  celery stalk, chopped
100 g lean beef mince
100 g canned lentils, drained
200 g canned tomatoes, diced
1 medium  tomato,  diced
½ medium avocado, diced
¼ cup fresh coriander leaves
1 tablespoon low-fat sour cream
1 tablespoon grated parmesan cheese

Method

1. Preheat the oven to 180°C (160°C fan-forced).

2. Cut the mountain bread into small triangles and place on a baking tray. Bake for 5−10 minutes or until crisp.

3. Lightly spray a frying pan with olive oil and place over medium heat. Add the onion and garlic. Cook, stirring often, for 2−3 minutes or until the onion is soft. Add the chilli powder and cook, stirring, for 1 minute.

4. Add the celery and cook, stirring occasionally, for 5 minutes.

5. Add the mince and cook, stirring with a wooden spoon to break up any lumps, for 3−5 minutes or until browned.

6. Stir in the lentils and canned tomatoes. Simmer over a medium−low heat for 8 minutes or until most of the liquid has absorbed.

7. Combine the fresh tomato, avocado and coriander in a bowl.

8. Assemble the mountain bread crisps on a large plate and top with the beef mixture, salsa and sour cream.

9. Sprinkle with the parmesan to serve.

michellebridges

November 19, 2013

Easy Pumpkin Soup Recipe

This easy pumpkin soup recipe is low in fat and calories but full of flavour, which makes it the perfect winter warmer when you want to lose weight.

Ingredients
2 butternut pumpkins
1/2 brown onion, diced
1-2 garlic cloves, smashed
1 litre vegetable or chicken stock
Salt and pepper to taste
Pinch of nutmeg

Optional toppings
1/4 apple, unpeeled, finely diced
Greek yoghurt or creme fraiche
Handful chives or coriander leaves
Toasted pumpkin seeds or chopped toasted almonds

Method
1. Preheat oven to 160C. Slice pumpkins lengthways, scoop out seeds and place pumpkins cut-side down on a baking tray. Roast for about 30 minutes or until a knife pierces through the flesh easily. Remove and allow to cool slightly, then scoop out the flesh into a blender or large bowl.

2. While the pumpkin is cooking, saute the onion and garlic in a small pan in some olive oil over low-medium heat. Cook for about 10 minutes until softened but not browned.

3. Add the softened onion and garlic to the pumpkin, add the stock and blend or use a hand blender to puree until velvety smooth. Season with salt and pepper. Add nutmeg, blend again and taste.

4. Serve immediately, topped with any or all of the optional toppings.

What’s your best pumpkin soup recipe?

July 28, 2013

Quick And Easy Winter Vegetable Soup

This low-calorie, vitamin-rich vegetable soup makes a delicious and filling lunch or dinner. Use the best canned tomatoes you can find, and top with a dollop of pesto for great flavour.

Ingredients
4 garlic cloves, chopped
2 carrots, halved lengthwise and thinly sliced
2 celery ribs, halved lengthwise and thinly sliced
2 leeks, halved and thinly sliced
1 fennel bulb, halved, cored and thinly sliced
1 can of whole tomatoes
2 bay leaves
Handful spinach or kale leaves
6 cups water
Leftover parmesan rinds
2 Tablespoons pesto

Method
1. Heat a little olive oil in a large soup pot. Add the garlic and cook over moderate heat, until fragrant, about 2 minutes. Add the carrots, celery, leeks and fennel and cook, stirring, until the vegetables begin to soften, about 5 minutes. Add the can of tomato, bay leaves and spinach or kale leaves, and cook until the vegetables are tender, about 5 minutes. Add the water and the parmesan rinds and bring to a simmer. Cover partially and cook over moderately low heat until the vegetables are very tender, about 30 minutes.

2. Discard the rinds and bay leaves. Season the soup with salt and pepper. Ladle into bowls, add a dollop of pesto and serve.

Hint: Use this vegetable soup as a base to add other ingredients like cooked beans or lentils.

Collect and freeze parmesan rinds when you finish grating cheese, then add to soups and casseroles to infuse the dish with savoury flavour.

July 21, 2013

MasterChef Alvin Quah’s Lemongrass Chicken With Papaya Cucumber Salad

We’ve been craving the fresh, vibrant flavours of Thai food lately and this lemongrass chicken recipe from MasterChef Alvin Quah really hits the spot! Leftovers make a great healthy lunch too.

Serves 4

Ingredients

4 (about 150g each) chicken breast fillets

1 stem lemongrass, pale section only,
finely chopped

2 teaspoons peanut oil

1 tablespoon fresh lime juice

2 teaspoons fish sauce

2 teaspoons brown or palm sugar

½ teaspoon sesame oil

1/2 pawpaw, deseeded, peeled, very
thinly sliced

2 Lebanese cucumbers, end trimmed,
thinly sliced lengthways into ribbons

½ cup round mint leaves

½ cup Thai basil leaves

1/3 cup toasted peanuts, coarsely
chopped

Steamed Jasmine rice, to serve

Method

1. Preheat oven to 180°C. Place the chicken and lemongrass in a large bowl.
Drizzle with oil and gently toss to combine. Season with salt and pepper.

2. Heat a large frying pan over medium-high heat. Cook chicken for 2 minutes
each side or until golden. Transfer to an oven tray and bake for 8 minutes or until
just cooked through. Remove from heat and set aside for 5 minutes to rest.

3. Meanwhile, combine the lime juice, fish sauce, sugar and sesame oil in a small
bowl. Place the papaw, cucumber, mint and basil in a large bowl. Drizzle with
dressing and gently toss to combine. Divide evenly among serving plates.

4. Thickly slice chicken and place on serving plates. Sprinkle with peanuts and
serve immediately, with steamed rice, if desired.

Tip: Instead of chicken, try salmon fillets or tuna steaks. Cook salmon or tuna on a chargrill, 2-3 minutes each side for salmon, or 1 minute each side for tuna.

What’s your favourite Thai dish?

May 15, 2013

How To Make Almond Milk

Almond milk is packed with antioxidants and vitamins which may help to reduce to risk of heart disease and even certain cancers. Here’s how to make the delicious drink to enjoy over cereal, in shakes or on its own.

Makes: 1 litre

Ingredients

350g almonds, flaked

1 litre distilled water, warm

100g raisins

Method?

1. Place the almonds, raisin and warm water in a blender, and blend on medium for about 1 minute. Strain mixture though a fine sieve and discard pulp.

Note: If time allows, it is best to soak the almonds in water overnight before blending (strain and discard soaking water).

Recipe: Kamalaya Hollistic Spa and Detox Resort, Koh Samui.

What is your favourite healthy drink?

March 5, 2012

Spicy Low-Fat Salmon And Prawn Soup

Looking for a lighter dish after all that feasting? This delicious broth is also a great way to use up any leftover seafood – but can you guess how it’s so low in fat? Replace coconut milk with real coconut essence (not imitation) and light evaporated milk.

Ingredients 2 Tbs sunflower oil 2 Tbs laksa paste 375ml light evaporated milk 3-4 tsp coconut essence (we like Queen Natural Coconut Essence) 1/2 cup chicken stock 1 Tbs brown sugar 4 kaffir lime leaves 4 x 125g salmon fillets 400g cooked prawns, peeled, devained with tails intact 2 Tbs lime juice 2 Tbs fish sauce Method 1. Heat 1 Tbs oil in wok or large deep frypan over medium-high heat. Add laksa paste and stir for 20 seconds. Add light evaporated milk, stock, lime leaves and sugar. Simmer for 3 minutes. Add coconut essence and simmer for a further 2 minutes. 2. Meanwhile, heat remaining oil in non stick frypan over medium-high heat. Season fish. Fry for 1/2 minutes each side until cooked but still pink in the centre. Set aside. 3. Add prawns to pan and heat through for 1 minute. Add juice and sauce to broth and remove from heat. Divide seafood into shallow bowls, pour over broth and garnish with coriander. To make the soup even healthier, add vegetables like baby spinach, snow peas or brocolli florets at the end of Step 1. What are your favourite light dishes to enjoy during the holidays?

December 28, 2011