1. Cook onions and steak on BBQ until cooked to your liking.  Allow meat to rest for 5-10 mins.  Meanwhile, place a cut side of the avocado on the grill.  BBQ for 3 mins.
2. Meanwhile, add vinegar, lime juice, honey, coriander leaves, garlic, salt and pepper to a food processor, blitz.  Slowly add in oil until emulsified.  This is the dressing for the salad.
3. Line a large salad bowl with the red oak lettuce leaves.  Fill the bowl with spinach leaves.  Scatter over carrot and radish.  Top with grilled avocado and drizzle over dressing.  Scatter over pumpkin seeds.
4. Serve steak topped with grilled onions and salad.

Per serve:  2550kJ, 57g protein, 35.9g fat (9.7g saturated), 10.8g carbs (9.4g sugars)

1. Combine ginger; garlic; sweet chilli, fish and 1/4 the coriander leaves.  Divide mixture in half. Add the coriander root, lime rind and soy sauce to one half.  Marinate the chicken in this for 4 or more hours (overnight is great!).  Add the remainder to a jug with the lime juice, this is the dressing.
2. When ready to eat.  Cook the chicken on the BBQ.
3. Meanwhile, cook pumpkin & beans in the microwave or stove-top until tender.  Soak the noodles in boiling water according to instructions.
4. Mix noodles, pumpkin, beans, capsicum, tomatoes, remainder of the coriander leaves, mint and nuts.  Season to taste. Serve the noodle salad, chicken and dressing to drizzle over.

Per serve:  2100kJ, 28.4g protein, 30g fat (8.7g saturated), 27.6g carbs (16.1g sugars)

Tahini Choc Tops         Makes 9    650kJ each

1 cup cashews

1 tablespoon coconut oil

1 tablespoon rice malt syrup (2 if you have a sweet tooth)

2 teaspoons raw cacao powder

2 teaspoons tahini paste (sesame seed paste)

A pinch of sea salt

½ teaspoon vanilla bean paste (optional but AMAZING)

Choc Top

1 tablespoon coconut oil

1 tablespoon raw cacao powder

2 teaspoons rice malt syrup

Method

1.  Blitz cashews in food processor until it resembles a fine powder.
2. Make choc top by melting rice malt syrup, cacao and coconut oil together.  Pour 1 to 2 teaspoons into each silicon mini muffins tray (about 2mm high).   Put in freezer to set.
3. For balls, melt rice malt syrup and coconut oil together in a small bowl over simmering water.
4. Remove from heat and stir in the cashew powder along with the cacao, tahini and vanilla bean paste if using.
5. Roll into teaspoon sized balls and place into muffin pan on top of the set choc top, pressing to even out.  Freeze for 15 minutes or until set.  Eat straight from freezer.

1. Pre-heat oven to 180C. Grease 2 cookie sheets.
2. In a microwave safe bowl, place the tahini and honey.  Microwave on high for 30 seconds.  Stir.  Then microwave on High for another 30 seconds or until mixture is smooth and well combined.
3. Mix all other ingredients together in a large bowl. Add the warm honey & tahini until well mixed.
4. Using a rounded teaspoon full of mixture, shape into balls.  Flatten on cookie sheet, leaving 5cm between cookies to allow for spreading.
5. Bake for 10 mins or until edges are browned.  Cool on the tray for a few mins before moving to a wire rack to cool completely.

1. Preheat oven to 180 degrees or 165 degrees fan forced.
2. Line the base of a large loaf tin (25cm x 10cm) with baking paper and set aside.
3. In a large bowl place flour, oats, sugar, ¾ cup of the seed/nut mix, cranberries, cinnamon, salt and stir well.
4. In another small bowl place apple sauce and bi-carb soda (will froth up).  Add mashed bananas, greek yoghurt, eggs and vanilla to apple sauce mixture and mix well.
5. Pour liquid mixture into flour and stir only until they are just combined.
6. Pour into lined loaf tray and sprinkle with remaining seed/nut mix on top.

Bake for 55-60 minutes or until a cake tester come out clean.  Cool for 10 minutes in the pan on a wire rack.  Remove from pan and cool completely on a wire rack.

1.      Making of the dough:  Place flour, yeast, and salt into a large bowl, making a well  in the middle.  Pour in most of the water and use your fingers or a wooden spoon to mix the flour and water together.  Combine until a slightly wet, pillowy, workable dough.
2.      Tip the dough onto a lightly floured surface and knead for atleast 10 minutes until smooth and elastic.  Throughout the kneading process add in most of the seeds and nuts until all combined.
3.     Leave to rise in a clean bowl, cover with cling film and leave to rise until double the size.  Knock back the dough and shape into a large round oval.  Roll the round  oval dough into the remaining seeds then place onto tray to prove (rest) for about 30 mins until it doubles in size.
4.     Heat oven to 200 degrees (220 fan forced).  Bake bread for 15 minutes , then reduce heat to 170 degrees (190 fan forced) and continue to bake for 30 mins until the loaf sounds hollow when tapped on the base. Leave the bread of a cooling rack to cool completely. The loaf will stay fresh for ~3 days in an air tight container or can be frozen for up to a month.
5. Ideal toppings:  Spread some goats cheese and fresh berries with small drizzle honey; Low fat ricotta cheese with sliced pear; Poached eggs with smashed avocado and feta.

1. Pre heat oven to 200 degrees celsius. Wash and trim the stems and roots off the beetroot.    Wrap beetroot in foil and bake for 1 hour or until tender in the middle.
2. Making the dressing:  combine olive oil, balsamic vinegar, Dijon mustard and garlic in a small container.  Place the lid on and shake to combine ingredients.  Leave to stand for ~15 minutes.  Remove and dispose of the garlic.
3. Carefully unwrap beetroot and leave until cool enough to handle. Peel off the beetroot skin and cut into quarters (Beetroot can stain your hands so wear gloves)
4. Combine the spinach leaves, onion and drained chickpeas into a large salad bowl.  Pour in the dressing and mix well.  Serve immediately topped with pieces of beetroot, crumbled feta, coriander and parsley.

1. Preheat oven to 180 degrees Celsius. Spread hazelnuts on a lined baking tray and cook for ~7minutes or until lightly toasted.  Place hazelnuts on a clean cloth (tea towel is fine) and rub to remove the skins.  Chop coarsely.
2. To poach chicken:  In a large saucepan or fry pan place the chicken with enough cold water completely cover all the chicken and place over medium heat.  Bring to the boil and then reduce heat to low and simmer for ~12mins or until cooked through.  Remove the chicken from heat and place the chicken on a plate (make sure no water is on the plate) and set aside for 10 minutes to let it cool slightly.
3. Blanch the green beans:  In a medium heat proof dish, place the cut beans and cover with boiling water.  Set aside until bright green in colour and tender crisp (~2mins).  Refresh under cold running water and drain well.
4. In a medium sized bowl place the cut up apples and 1 tbs lemon juice and mix until well combined.
5. Dressing: Pour in the sour cream, 1 tsp water and 1 tsp honey into small pouring jug and gently mix together.  Gradually add the remaining lemon juice and stir until smooth.
6. Once chicken is slightly cool, thinly slice across the grain.  Place the chicken, apple mixture, beans, celery and lettuce into a large bowl.  Toss to combine.
7. Place salad onto plates and drizzle with the dressing.  Sprinkle with the hazelnuts and serve immediately.

Dressing:

1. Combine carrot, beets, zucchini and kale in a bowl.
2. Place dressing ingredients in a small jar with lid and shake well. Pour over salad.
3. Toss through roasted pepitas and top with parsley if desired.

1 tspn grated fresh ginger

1. Gently combine cucumber, zucchini, capsicum, sesame seeds and dill in a bowl.
2. Place dressing ingredients in a small jar with lid and shake well. drizzle over salad and serve immediately.

1. Heat oil in non-stick pan to medium heat. Add cumin, chickpeas and garlic. Cook, stirring for 3 minutes then remover from heat.
2. Combine orange juice and currants in a small microwave container for 1 minute. Drain the currants but reserve juice. Combine currants, chickpea mixture, carrots, spring onions, spinach and coriander in a bowl.
3. Make the dressing by combining tahini and the orange juice in a small bowl, whisk to combine. Drizzle over salad and gently toss. Sprinkle with seeds.

Kerry and Lauren prepare pre-game fuelling and post-game recovery for our Roar football players.  What are their favourite selections?

Banana bread, date & fruit loaf and protein balls.   Players will often use the banana bread and date & fruit loaf to top up glycogen (energy) levels before the game while protein balls proved a hit for recovery after the game.  Would you like to eat what the elite athletes eat to optimise their performance and recovery?  Here you go!

Banana Bread (serves 8 or slice smaller for non-athletes)

 2 tbsp oil

3 large ripe bananas

½ cup sugar

½ tsp baking powder

1 ½ cups plain flour

1 egg

1/3 cup milk

1 tsp salt

1 tsp bicarbonate soda

1. Preheat oven to 180’C.
2. Mash banana with fork.
3. Add the egg, oil, milk, sugar, salt, soda and baking powder. Beat well.
4. Gently blend in the flour and mix lightly.
5. Pour into a lightly greased loaf tin. Bake for 45 minutes.
6. Let cool for 5 minutes before taking out of pan.

Healthy Date & Fruit Loaf (serves 8 – or slice smaller for non-athletes)

½ cup chopped dates

½ cup chopped walnuts or pecans

½ cup shredded coconut

1 cup self-raising flour

½ cup chopped apricots

½ cup sugar

1 cup low fat milk

1. Mix all ingredients together and bake in a moderate oven for 30-40 minutes.

1. Mix all dry ingredients together.
2. Place Peanut butter and honey in microwave safe bowl and heat for 35-40 seconds and mix well until blended smooth
3. Pour mixture into dry ingredients and mix well.  Use hands to knead ingredients together.
4. Roll into small balls and place into fridge to set.

1. Pre-heat oven to 180C
2. Line 12 hole muffin pan with paper cases
3. Combine all ingredients in a large bowl and stir until just combined
4. Spoon into muffin cases
5. Bake for 15-20 mins or until golden

1. Pre-heat oven to 170C
2. Line a 20cm X 30cm baking tray with baking paper.
3. Combine oats, cornflakes, coconut, dates, apple and sunflower seeds in a large bowl
4. Combine condensed milk and sugar in a microwave safe bowl. Microwave on medium for 4 minutes, stirring after each minute
5. Add to dry ingredients and mix until well combined
6. Press mixture into tray (wetting your hands might help)
7. Bake for 15-20 mins until firm. Leave to cool in tray before slicing

1. Heat sandwich press. Spread 1 tortilla with avocado.
2. Top with tomato, sauce and cheese. Top with second tortilla.
3. Cook in sandwich press for 2-3 minutes or until cheese melts. Cut into wedges to serve.

NB Can use leftover Mexican mince to make more substantial quesadillas

1. Sprinkle melon chunks with 1 tbsp lime juice and set aside in a serving bowl.
2. Place prawns in another bowl, season with salt and pepper and scatter with coriander leaves.  Set aside.
3. Place the cumin, coriander and cardomom seeds in a small frying pan over moderate heat and shake until the spices are fragrant, about 3 minutes.  Take care not to burn them.  Cool slightly, and pulverise in a mortar or in a food processor.
4. Combine the onion and oil in a small frying pan and cook over moderate heat until the onion is soft, about 5 minutes, stirring frequently.
5. Add garlic and cook for a further 1 minute.  Stir in the pulverised spices and extra tbsp of lime juice, and season with Tabasco to taste.
6. Remove from heat and allow to cool slightly.  Spoon the mixture over the melon, add the lime rind and toss gently.  Add the prawns just before serving.
7. Line a platter with rocket and pile the salad on top.

Mix all ingredients except prawns. Place prawns on an asian spoon or in a small bowl or ramikin.  Spoon over 1 tblsp dressing over each.  Top with sesame seeds and shallot to serve.

1. Slice tops from cherry tomatoes.  Scoop out seeds and discard.
2. Put all remaining ingredients into a food processor and process until smooth.  Season with salt & pepper.  Transfer to a small piping bag (or a zip-lock bag and snip the corner off)
3. Pipe the mixture into the tomatoes and arrange on a serving platter.  Top with a baby basil leaf.

1. Remove any obvious pieces of fat. Spray with olive oil then massage in the rosemary.  Season well.  Reshape the pork into a log, tie at intervals with string, then place into a roasting pan in a preheated oven 220C.  Roast for a further ~3 hrs, or until juices run clear when skewered.
2. Honey sauce: Spray a heavy based pan with olive oil and add the carrot, celery and onion.  Cook, stirring, until vegetables are beginning to caramelise and turn golden.  Add the peppercorns, stir through, and then pour in the honey.  Increase the heat and cook until you can smell the honey caramelising, then add the white wine vinegar carefully (the mixture will spit).  Boil until the mixture becomes thick, bubbly and caramelised, with only a tablespoon or two of liquid left, add wine.  Stir in the stock and boil again to reduce the mixture to a syrupy sauce.  Set aside.  Let cool.
3. Roasted Pears: Start the pears when the meat has only about 10 mins left in oven.  Melt the margarine, sugar and vinegar in a large frying pan, toss in the pears and turn them in the mixture for a minute or two until well coated.
4. When pork is cooked to your liking, remove baking pan from oven.  Transfer pork to a board and cover loosely with foil.  Set aside in a warm place to rest for 20 mins.
5. Carve pork and divide between plates.  Pour over the honey sauce and serve with roasted pears, roast potatoes and steamed green vegetables.

1. Place oven shelf in lowest position and ensure ham will fit in oven.  Preheat oven to 160 degrees Celsius.  Line a large roasting pan with baking paper.  Remove the rind from ham by gently running your thumb between the rind and fat or ham.  Carefully pull back rind to expose the fat.  Cut the rind off at shank, leaving the shank covered with rind.  Trim fat to 1cm thick only.
2. Using a small, sharp knife, score the fat in a diamond pattern about 5mm deep.  Take care not to cut into the meat.  Push a clove into the centre of each diamond.
3. Combine sugar and cranberry sauce.  Brush evenly over ham and ensure all the fat is covered.
4. Bake for 15-20 mins or until golden.  Brush again with mixture.  Return to oven for 30-35 mins or until golden.
5. Place on serving platter and carve using the shank for stability.  May be served warm or cold.

1. Place shelf in oven in lowest position and ensure turkey will fit in the oven.  Preheat oven to 180 degrees Celsius.
2. Combine the breadcrumbs, cranberries, pistachios, parsley and lemon rind in a bowl.  Add the eggs and stir to combine.
3. Remove excess fat and giblets from turkey.  Wash the turkey & wipe inside and out with paper towel.  Fill the cavity with the breadcrumb mixture.  Tie the legs with un-waxed kitchen string.  Tuck wings under.  Add a small amount of water to the roasting pan and place turkey, breast side up, on a wire rack in the roasted pan.
4. Arrange the prosciutto, overlapping slightly, over the turkey.  Tuck the thyme sprigs underneath the prosciutto.  Cover the turkey with non-stick baking paper, then cover the pan in foil.  Roast in oven for 2.5 hours.  Remove paper and foil.
5. Increase the oven temperature to 200 degrees celcius.  Roast for 35-45 minutes or until prosciutto is crisp and juices run clear when the turkey’s thigh is pierced with a skewer.  Transfer turkey to plate and cover with foil.  Set aside for 15 minutes to rest.
6. Serve warm with roasted vegetables and gravy or cool overnight and serve with salads.

1. Mix the tomatoes with oil, vinegar and season to taste.  Set aside for 30 minutes to marinate.  Stir in shallots and coriander and set aside for a further 15 minutes.
2. Blanch the asparagus in boiling salted water for 2-3 minutes until just tender.  Drain and refresh in cold water.
3. Tear each mozzarella ball into 2-3 pieces each.  Arrange on serving platter then scatter asparagus.  Top with tomato mixture, then serve.

1. Preheat oven to 180 degrees celsius.  Spray tray with oil, lay zucchini on tray & spray lightly again.  Scatter garlic over the top.  Bake for 10-15 mins or until zucchini is tender.
2. Squeeze garlic from skin and mix in a bowl with oil, vinegar and season to taste.
3. Mix spinach, peels and zucchini in bowl.  Add dressing and toss to combine.

1. Preheat oven to 180 degrees celcius.  Spread walnuts on an oven tray and bake for 4-5 mins or until lightly toasted.  Transfer to a plate to cool, then roughly chop.
2. Drain beets and ensure uniform size.  Cut brie into thin slices
3. Arrange lettuce on individual plates (or in a large salad bowl).  Scatter over celery.  Top with beetroot and brie.  Sprinkle with walnuts. Combine with dressing ingredients and season with salt & pepper to taste.  Drizzle over salads and serve immediately.

1. Cut strawberries into small pieces.  Place 1 piece of strawberry in each ice cube mould, fill with water and freeze overnight.  Repeat with blueberries.
2. Bruise mint leaves and place in bottom of a large jug.  Add berry ice cubes.
3. Top up with soda water and serve immediately.

1. Combine the oats, milk, yoghurt and honey in a large bowl. Cover and chill overnight.
2. Place apples, water, cinnamon and lemon in a microwave safe bowl. Cover and microwave on high for 2 minutes or until apple is softened.
3. Sift the flour and baking powder into the oat mixture. Stir the beaten eggs into the batter until just smooth.
4. Spray a non-stick pan with oil and heat to medium-high. Pour ¼ cup of batter into the pan and cook until bubbles form, turn and cook the other side. Remove and cover to keep warm.
5. Arrange 4 pancakes as a stack, top with apple and extra yoghurt.

1. Mix mint, parsley, lemon juice and oil. Pour ½ of the dressing over the chicken to marinate and reserve rest for the salad.
2. Boil qinoa for 10-12 mins, or until just tender. Drain and transfer to a large bowl.
3. Spray chicken and asparagus or broccolini lightly with oil and bbq/char-grill over high heat until chicken is cooked through. Rest for 5 mins and slice.

Add sliced chicken, asparagus/broccolini, fetta, spring onions, rocket and pomegranate seeds to the quinoa. Drizzle with reserved dressing. Toss.

1. Blend the beetroot, ricotta and chives until smooth.
2. Spread beetroot mix over one side of each piece of bread or wrap. Add turkey, greens and cucumber.

1. Mix oatbran, hazelnut meal, ricotta, honey or syrup, dried fruit, milk or protein powder and cinnamon in a large bowl until well combined.
2. Roll heaped teaspoonfuls of the mix into balls with your hands. Put chia seeds in a sealable plastic bag, add balls a few at a time and shake to coat.
3. Can be kept in fridge for up to 3 days.

1. Blend all ingredients until smooth.

NB this can be FODMAPS friendly using your preferred milk and yoghurt

Thanks to Dairy Australia for these delicious recipes.

Having just spent a couple of weeks in Victoria I thought I’d share some of my favourite restaurants and cafes for good eating with great healthy gourmet options. Starting in Melbourne the Eat Smart team ate at San Telmo a laneway Argentinian restaurant in the CBD after up-skilling at the  the Sports Dietitians Australia conference. With healthy grilled protein options (meats, poultry, fish and seafood) and very interesting side dishes to complement the meal, this really hit the spot. A new favourite for me, especially for breakfast, is Borsch Vodka and Tears a very cool Polish cafe in Prahran with fantastic baked eggs and excellent coffee. Also to be recommended is Classico, the small Italian restaurant attached to The Blackman Art Series hotel in St Kilda Rd. Moving to Queenscliffe I ate at Athelstane House, a small b & b establishment with a small but varied menu for both dinner and breakfast, plus a cozy lounge room in which to enjoy a glass of local wine. Lorne beckoned next where Cuda Bar provided some live music plus a nice food selection. The chicken with corn, zucchini, smoked tomato and harissa was particularly tasty. A ferry across to the Mornington Peninsula allowed for some excellent wine tasting in beautiful countryside and some standout eating venues. For breakfast/lunch I recommend Merrick’s General Store – especially the house baked salmon with poached eggs on sourdough. For dinner, the Deck at the Flinders Hotel provided a relaxed meal with the Arancini plus a side of Morroccan salad taking my eye. From there to the Yarra Valley for more excellent wines plus a meal at the historic Healesville Hotel. We arrived there for ‘roast night’ with tender slow cooked lamb shoulder plus a mass of vegetables and salads with fresh herbs on the side that left no room for the thought of dessert. We like the place so much that we returned the next morning for breakfast at their Harvest cafe and were not disappointed! Enjoy