Diet and Health

Pumpkin, lentil and mushroom curry View Ingredients
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Ingredients
  • 2 tablespoons peanut oil, or sunflower oil
  • 1 onion, chopped
  • 2 garlic cloves, chopped
  • 3 teaspoons ginger, grated
  • 2 kaffir lime leaves, very finely shredded
  • 1/4 cup (75g) red curry paste
  • 1 tablespoon tomato paste
  • 250g button mushrooms, halved
  • 2 truss tomatoes, cut into wedges
  • 400g can brown lentils, rinsed, drained
  • 400ml can coconut milk
  • 1/2 butternut pumpkin (800g), peeled, cut into 2cm pieces
  • 150g baby spinach leaves
  • Steamed white rice, to serve
  • Coriander leaves, to serve
  • Red chilli, thinly sliced, to serve

Pumpkin, lentil and mushroom curry

Spice up chilly evenings with this hearty, vegetarian curry.

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Spicy fried eggplant with sesame & chilli View Ingredients View Nutrients
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Ingredients
  • 1 1/2 tablespoons malt vinegar
  • 1 1/2 tablespoons sesame oil
  • 1 1/2 tablespoons brown sugar
  • 1 1/2 tablespoons soy sauce
  • 1 1/2 tablespoons hot chilli sauce
  • Peanut oil, to shallow-fry
  • 1 large eggplant, quartered lengthways, thinly sliced
  • 1 tablespoon MasterFoods® Sesame Seeds, toasted
  • Thinly sliced fresh green chilli, to serve
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Nutrients
  • Calories: 1080 kj
  • 25g FAT TOTAL:
  • 4.5g SATURATED FAT:
  • 2g FIBRE:
  • 1.5g PROTEIN:
  • 7.5g CARBS (TOTAL):

Spicy fried eggplant with sesame & chilli

A sensation on tables across the world, Sichuan cuisine is seriously hot. Try this dish as part of a banquet at…

(5 / 5)
Horenso no goma-ae (spinach & sesame salad) View Ingredients View Nutrients
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Ingredients
  • 40g (1/4 cup) sesame seeds, toasted
  • 1 tablespoon soy sauce
  • 2 teaspoons sushi seasoning
  • 2 teaspoons caster sugar
  • 2 tablespoons warm water
  • 1 bunch English spinach, trimmed
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Nutrients
  • Calories: 215 kj
  • 4g FAT TOTAL:
  • 0.5g SATURATED FAT:
  • 1.5g FIBRE:
  • 2g PROTEIN:
  • 2g CARBS (TOTAL):

Horenso no goma-ae (spinach & sesame salad)

This classic Japanese spinach salad combines nutty sesame seeds with spinach for added flavour.

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Tofu, walnut & asparagus stir-fry 1 View Ingredients View Nutrients
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Ingredients
  • 2 tablespoons dry sherry
  • 1 tablespoon tamari (wheat-free soy sauce)
  • 2 teaspoons honey
  • Olive oil spray
  • 60g walnuts
  • 1 red onion, halved, cut into thin wedges
  • 2 garlic cloves, thinly sliced
  • 2 long fresh red chillies, seeded, thinly sliced
  • 250g broccoli, trimmed, cut into florets
  • 2 bunches asparagus, woody ends trimmed, cut into 4cm lengths
  • 2 tablespoons water
  • 200g firm tofu, cut into 1cm-thick slices
  • 2 cups steamed brown rice, to serve
  • Fresh coriander leaves, to serve
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Nutrients
  • Calories: 1715 kj
  • 17g FAT TOTAL:
  • 1.5g SATURATED FAT:
  • 8g FIBRE:
  • 21g PROTEIN:
  • 40g CARBS (TOTAL):

Tofu, walnut & asparagus stir-fry

Tamari and honey add a salty-sweet kick to this satisfying vegetarian stir-fry.

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Asian-style Cabbage-Fennel Coleslaw View Ingredients
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Ingredients
  • 3 bulbs baby fennel, trimmed
  • 1/4 cup finely chopped flat-leaf parsley, plus extra leaves, to serve
  • 1 cup (firmly packed) mint leaves, roughly torn, plus extra, to serve
  • 150g (1/2 cup) Japanese mayonnaise (see note )
  • 60ml (1/4 cup) lemon juice
  • 60ml (1/4 cup) pouring cream

Asian fennel coleslaw

It’s hard to resist whatever is sizzling and smoking on the grill. But save some room on your plate for a…

(5 / 5)
Healthy pumpkin and tofu coconut curry recipe View Ingredients View Nutrients
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Ingredients
  • 1 large onion, chopped
  • 2 garlic cloves, crushed
  • 1 tablespoon finely grated fresh ginger
  • 2 long fresh red chillies, deseeded, chopped
  • 2 teaspoons curry powder
  • 2 teaspoons macadamia oil
  • 350g firm tofu, cut into cubes
  • 12 fresh curry leaves, plus extra, fried, to serve
  • 300ml reduced-fat coconut milk
  • 300ml salt-reduced vegetable stock
  • 500g pumpkin, peeled, deseeded, cut into 3cm pieces
  • 200g green beans, trimmed, halved
  • 75g baby spinach
  • 2 cups cooked quinoa
  • Lime wedges, to serve
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Nutrients
  • Calories: 1638 kj
  • 17g Fat Total:
  • 6g Saturated Fat:
  • 12g Fibre:
  • 20g Protein:
  • 32.5g Carbs (total):

Healthy pumpkin and tofu coconut curry

This low-cal vegetarian curry is packed with tofu, pumpkin and green beans to prove you can eat hearty yet healthy dinners.

(5 / 5)
Lemon Garlic Tilapia Recipe View Ingredients View Nutrients
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Ingredients
  • 4 tilapia fillets
  • 3 tablespoons fresh lemon juice
  • 1 tablespoon butter, melted
  • 1 clove garlic, finely chopped
  • 1 teaspoon dried parsley flakes
  • pepper to taste
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Nutrients
  • Calories: 142
  • Per Serving: 142 calories:
  • 4.4 g fat:
  • 1.4 g carbohydrates:
  • 23.1 g protein:
  • 49 mg cholesterol:
  • 93 mg sodium:

Lemon Garlic Tilapia

This is a delicious and healthy recipe that takes no time at all to make. You can bake it or even…

(5 / 5)
ChefOfKing graph View Ingredients View Nutrients
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Ingredients
  • Olive oil, to grease
  • 1 250g pkt large instant lasagne sheets (San Remo brand)
  • 1 250g pkt frozen chopped spinach, thawed, undrained
  • 1 large (about 350g) orange sweet potato (kumara), peeled, thinly sliced
  • 150g low-fat ricotta
  • 90g grated light mozzarella
  • 2 tablespoons chopped fresh oregano
  • 1 tablespoon fresh oregano leaves, extra
  • Crisp lettuce salad, to serve
  • 80ml (1/3 cup) water
  • 1 brown onion, halved, thinly sliced
  • 2 garlic cloves, finely chopped
  • 2 400g cans Italian diced tomatoes
  • 1 large celery stick, finely diced
  • 2 tablespoons tomato paste
  • 1 teaspoon sugar
  • 200g button mushrooms, thinly sliced
  • 1/4 cup roughly chopped fresh continental parsley
  • Salt & freshly ground black pepper
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Nutrients
  • 1340 kj ENERGY:
  • 6.5g FAT TOTAL:
  • 9g FIBRE:
  • 18g PROTEIN:
  • 46g CARBS (TOTAL):

Vegetable, ricotta and spinach lasagne

Love your heart this winter with this healthy vegetarian lasagne. Credit by: KingOfChef

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