Cheesy vegetable muffins                                       Makes 12            

310g creamed corn

¾ cup reduced fat grated cheese

1 small zucchini, grated

1 tomato, diced finely

1 tbsp chopped chives

1/3 cup olive oil

1 egg

¾ cup reduced fat milk

2 ½ cups self-raising flour

1/2 tsp salt

freshly ground black pepper

 

Fruity oat slice                                                                        Makes 12

1 ½ cups traditional oats

1 ½ cups cornflakes

1/3 cup dessicated coconut

80g pitted dates chopped

80g dried apple chopped

¼ cup sunflower seeds

395g can condensed skim milk

¼ cup brown sugar

 

Quick quesadillas                                                serves 2

2 small tortillas

½ avocado mashed

½ tomato, seeded and diced

1 tbsp salsa or taco sauce

¼ cup reduced fat grated cheese

Coriander, chopped (optional)

ENTRÉE’S & NIBBLIES

 Spicy Melon and Prawn Salad                                                                                    Serves 6

1 large rockmelon, cut into chunks

1 tbsp freshly squeezed lime juice, plus 1 tbsp extra

500g cookied prawns, peeled and deveined

salt and freshly ground black pepper

3 tbsp chopped fresh coriander leaves

1 tsp each cumin, coriander and cardomom seeds

1 large onion, roughly chopped

2 tsp extra virgin olive oil

1 large clove garlic, finely chopped

Tabasco, to taste

Rind of 1 lime, finely shredded

1 bunch rocket, well rinsed and spun or patted dry

 

Prawn and mango wraps                                                                       Serves 4

¼ cup extra light sour cream

¼ cup low fat mayonnaise

¼ cup chopped fresh basil

2 tablespoons chopped fresh chives

Sea salt/pepper to taste

750g cooked prawns, peeled and de-veined, roughly chopped (=~400g meat)

1 large firm ripe mango

Zest of 1 lime

Finely sliced red chilli

4 x 25cm tortillas

1 bunch baby watercress or baby rocket, washed, stems discarded

1. Process sour cream, mayo, basil and chives in food processor or bamix until pale green. Season. Transfer to a bowl, add prawns and mango, lime zest and chilli to taste. Combine.
2. Heat tortillas in dry pan or microwave. Keep warm in a clean tea towel. Divide watercress or rocket between tortillas across the centre. Top with some prawn mixture, tuck in the ends then roll up tightly.
3. Cut in half diagonally to serve. Tip: Could use rice paper rolls instead of tortillas.

 

Christmas Dip                                                                                                Serves 8

2 ripe avocados, flesh mashed

2 tsp lime juice

1 small red chilli, deseeded, finely chopped

300g extra light sour cream

1 tblsp taco seasoning

1 ripe tomato, deseeded and finely chopped

1 tblsp coarsely chopped fresh coriander

1. Mash the avocado until almost smooth.  Add the lime juice and chilli.  Season with salt and pepper to taste.  Fill a glass serving dish with mixture.
2. Combine the sour cream and taco seasoning.  Spread over the avocado mixture.  Cover and place in the fridge to set for 2 hours.
3. Combine the tomato & coriander in a bowl.  Season with salt and pepper.  Sprinkle over the sour cream and avocado.
4. Serve immediately with carrot, celery & capsicum sticks and some crackers or corn chips.

 

Asian ginger, soy sauce & sesame prawns                                                Serves 12

1/3 cup salt reduced soy sauce

2 thinly sliced green shallots

1 tblsp honey

2 tsp finely grated fresh ginger

1 garlic clove, crushed

24 cooked prawns, deheaded, tails intact

Toasted sesame seeds & extra shallot to serve

 

Christmas tomatoes                                                                                                Serves 12

2 x punnets cherry tomatoes

100g light cream cheese

50g Danish fetta

2 tblsp finely chopped fresh basil, plus extra leaves to serve

1 tsp finely grated lemon rind

1 tblsp lemon juice

THE MAIN EVENT

 

Pork Leg with Roasted Pears, Rosemary and Honey Sauce                        Serves 6

1.2 kg boned leg of pork

Spray olive oil

4-5 sprigs fresh rosemary, leaves chopped

sea salt

freshly ground pepper

Honey Sauce

Spray olive oil

2 carrots, finely chopped

2 sticks celery, finely chopped

2 small onions, finely chopped

1 tsp black peppercorns

4 tbsp honey

4 tbsp white wine vinegar

400ml dry white wine

600ml chicken stock

Roasted Pears

1 tblsp light margarine

4 tbsp dark brown sugar

4 tbsp balsamic vinegar

6 slightly under ripe pears, halved, cored and unpeeled

Glazed ham                                                                       

15 serves (about 200g per serve)

3kg half leg ham

Whole cloves

1.5 cups brown sugar

275g jar cranberry sauce

Prosciutto wrapped turkey                                                            Allow 200g per person

Fresh or thawed whole turkey

120g fresh bread crumbs

170g dried cranberries

80g pistachio kernals, coarsely chopped

½ cup chopped continental parsley

1 tblsp finely grated lemon rind

2 eggs

12 (about 120g) thick slices prosciutto

12 sprigs fresh thyme

 

Christmas Salad                                                                                                            Serves 6

1 punnet cherry tomatoes, halved

25mL extra virgin olive oil

40mL red wine vinegar

2 shallots, very finely chopped

2 tbslp chopped coriander leaves

3 bunches asparagus, ends trimmed

3 buffalo mozzarella balls

 

Spinach, pea & zucchini salad                                                                                    Serves 8

4 zucchini, sliced thinly lengthwise

Spray olive oil

6 cloves garlic, unpeeled

2 tblsp olive oil

1 tblsp white wine vinegar

1 bag baby spinach leaves

1.5 cups fresh or frozen peas, blanched

 

Baby beetroot and brie salad                                                                                    Serves 6

½ cup walnuts

850g baby beetroot, drained, cut into bite size pieces or left whole, depending on size

250g brie, at room temperature

1 green oak lettuce, washed & dried

3 long stalks of celery, finely sliced

Dressing

1 tblsp olive oil

2 tblsp white wine vinegar

1.5 tsp wholegrain mustard

 

DESSERT

 

Chilled Seasonal Fruit Bowl                                                                                    Serves 4

½ pink or champagne watermelon

200g grapes

3 passionfruit

2 oranges

400g low fat vanilla yoghurt

Remove the pips from the watermelon and cut into bite sized pieces.  Place in a large bowl.

Remove the grapes from the stalks and add to the bowl.  Add the passionfruit pulp.  Segment the oranges and add to the bowl.  Toss the fruit and place in the freezer for 1-2 hours until icy.

Serve with vanilla low-fat yoghurt.

A great Christmas alternative to a heavy cake or pudding!  Any fruit can be used such as berries, bananas or mangoes.

 

Last-minute moist Christmas cake                                                            Makes 24 pieces

375g mixed dried fruit

440g can crushed pineapple in natural juice

¼ cup squeezed orange juice

2 tsp mixed spice

1 cup dark jam

250g pitted prunes, chopped

1 tsp bicarbonate of soda

2 cups wholemeal flour

2 egg whites

Place the dried fruit, pineapple and juice, orange juice, mixed spice, jam and prunes in a saucepan and cook over moderate heat.  Bring to the boil, then reduce the heat and simmer uncovered for 5 minutes.

Remove from the heat, and transfer the mixture to a mixing bowl and allow to cool.  Preheat the oven to 180 degrees.  Grease and line a 18cm square cake tin.

Sift the bicarbonate of soda and flour together.  In a clean bowl beat the egg whites until stiff peaks form.  Fold the egg whites into the fruit mixture and then the sifted flour.  The mixture will be quite firm.

Spread into the tin and bake for 1.5 hours.  Allow to cool thoroughly before inverting onto a platter.

 

Fruity Bon-Bons                                                                                                Serves 10

10 sheets filo pastry

1 x 250g jar fruit mince

2 tblsp almond slivers

Preheat the oven to 190 degree Celsius.  Fold the filo sheets in half, then half again.  The pastry parcel will be approximately 5cm wide.

Place 1 tbslp of the fruit mince into one side of the pastry, add a few almond slivers, and roll up.  Tie the ends with the raffia or string.  Transfer the rolls onto a lined baking tray.  Repeat with the remaining pastry.

Bake for 15 mins until lightly golden.

This is a great low fat alternative to fruit mince pies!

Ricotta Christmas Cake                                                                                    Makes 36 pieces

250 g low fat ricotta cheese

1 tsp bicarbonate of soda

1.5 kg mixed fruit

½ cup red glace cherries

¼ cup honey

½ cup blanched almonds

1 ½ cups unsweetened orange or pineapple juice

2 ¾ cups self raising flour, sifted

½ cup plain wholemeal flour, sifted

2 tsp mixed spice

2 tbsp brandy

1. Combine ricotta cheese, bicarbonate of soda, fruit, honey, almonds and juice in a saucepan.  Simmer for 5 minutes.  Cool.
2. Add dry ingredients.  Mix well.  Stir in brandy.
3. Spoon mixture into a greased and lined 23cm square cake pan.  Bake at 160-179 C for 2-2 ½ hours or until cooked when tested with a skewer.  If desired sprinkle hot cake with extra brandy and wrap in a towel to cool.

 

Low fat Iced Christmas Pudding                                                                        Serves 10

2 tbsp candied pineapple, finely chopped

16 glace cherries, finely chopped

2 tbsp glace ginger, finely chopped

4 tbsp raisins chopped

4 tbsp brandy

1 small tin whole chestnuts finely chopped

12 meringues crushed

1 litre reduced fat ice cream, softened

1. Place pineapple, cherries, ginger, raisins and brandy in microwave safe bowl, cover and heat on high for 2 minutes
2. Remove from microwave, mix together, and stand for a further 10 minutes so the brandy soaks into the fruit.
3. In a large mixing bowl combine chestnuts, meringues, and ice cream, then add the fruit mix.
4. Pack into a 6-cup pudding basin or mould, cover and freeze until solid, preferably overnight.
5. To remove, place mould briefly in hot water before upending it on a serving plate.

 

Christmas Berry Trifle                                                                                                Serves 6

200g (about 16) savoiardi (sponge finger biscuits)

2 x 9g packets diet or Lite raspberry-flavoured jelly crystals

1 tsp rosewater essence

80g unsalted pistachio kernals

4 x 150g cartons low fat Fruche or fromage frais vanilla

500g fresh or frozen mixed summer fruit (such as strawberries, raspberries, blueberries or cherries)

2 tsp icing sugar

1. Break the biscuits into large pieces.  Arrange over the base of a 2L (8-cup) capacity serving dish.
2. Prepare the jelly following packet directions.  Stir in the rosewater essence.  Carefully pour the jelly mixture over the biscuits. Cover with plastic wrap and place in the fridge for 4 hours, or until the jelly is set.
3. Meanwhile, place the pistachios in a frying pan over medium heat.  Cook, stirring, for 3-5 minutes or until lightly toasted.  Set aside to cool slightly.  Coarsely chop.
4. Spoon the fromage frai over the jelly.  Top with the mixed summer fruit.
5. Sprinkle with pistachios and dust with icing sugar to serve.

 

DRINKS

 

Christmas Spritzer                                                                                                            Serves 6

1.5 L natural mineral water

12 strawberries

12 mint leaves

Ice

1. Cut strawberries into halves or quarters depending on size.  Portion into 6 glasses.
2. Bruise mint leaves gently (using your hands) and then add 2 mint leaves to each glass.  Top with ice.
3. Pour over mineral water & serve.

 

Berry Nice Christmas Punch                                                                                    Serves 6+

1 punnet blueberries

1 punnet strawberries

1.5 L soda water

6 mint leaves

3 ice cube trays

Bircher Muesli Pancakes                                                                                  Makes 4 serves

1 & ¾ cups rolled oats

1 cup reduced fat milk

1 cup reduced fat vanilla yoghurt, plus extra to serve

2 tblspns honey

4 apples, peeled, cored and ¼’d

1 tblspn water

½ tspn cinnamon

finely grated rind of 1/ lemon

½ cup plain wholemeal flour

1 ½ tspns baking powder

2 eggs, lightly beaten

olive oil spray

 

Quinoa, chicken and fetta salad                                     Makes 4 serves                       

2 tblpns chopped mint

2 tblspns chopped Italian parsley

1/3 cup lemon juice

1 tblspn olive oil

500g skinless chicken pieces (tenderloins or thighs)

200g quinoa, rinsed and drained

oli spray

1 bunch asparagus or broccolini, cut into 4cm lengths

250g reduced fat fetta, crumbled

4 spring onions, thinly sliced

50g baby rocket

1 pomegranate, seeds removed

Beetroot ricotta and turkey sandwich                                     Makes 4 serves                       

225g can of beetroot, drained

1 cup firm ricotta

2 tblpns chopped chives

8 slices wholegrain bread or 4 wholegrain wraps

300g lean sliced or shaved turkey breast

50g mixed greens

1 small Lebanese cucumber sliced

 

Ricotta and cherry protein balls                                                Makes 10                       

¼ cup oatbran

2/3 cup hazelnut meal

250g firm ricotta

2 tablespoons honey or maple syrup

¼ cup chopped dried cherries or cranberries

1/4 cup chopped dried pears

¼ cup skim milk powder or whey protein powder

1 teaspoon cinnamon

1/3 cup chia seeds

 

Banana and kiwi breakfast smoothie                                                Serves 2                       

1 cup reduced fat natural yoghurt

1 cup reduced fat milk (your choice)

2 bananas

2 tspns honey or syrup

1 tbspn rolled oats

2 kiwi fruit, peeled and chopped

Ice

Fast Chicken Tagine                                                                        Serves 4

500g chicken thigh fillets, halved

3 tblsp chermoula spice mix or paste

2 tsp olive oil

1 onion, thinly sliced

3 garlic cloves, thinly sliced

1 lemon, thinly sliced (preserved lemon is great for this recipe if you have some)

75g blanched almonds

100g green olives

1 cup reduced salt chicken stock

½ cup dry couscous

300g green beans, topped & tailed

chopped coriander to serve

 

Pork Larb                                                                                    Serves 4

1 tblsp peanut oil

1 small red onion, finely chopped

2 garlic cloves, crushed

2cm piece fresh ginger, peeled, finely chopped

2 lemongrass stalks, trimmed, finely chopped

3 long red chilli’s, thinly sliced

600g lean pork mince

2 kaffir lime leaves, finely shredded

2 tblsp lime juice

2 tblsp kecap manis (sweet soy sauce)

1 tblsp fish sauce

1 tblsp brown or palm sugar

1/3 cup chopped fresh coriander

¼ cup roasted peanuts, chopped

1 head broccoli, cut in to florets

4 bok choi bulbs

4 sweet red capsicums

lime wedges, to serve

1.     Heat oil in a frying pan over medium-high heat.  Add onion, garlic, ginger, lemongrass and chilli.  Cook, stirring, for 3 mins or until onion is softened.  Add the mince.  Cook for 5-6 mins (break up mince as you stir) until browned.

2.     Meanwhile, steam broccoli and bok choy until just tender.  Grill capsicums until soft.

3.     Add the lime leaves, lime juice, kecap manis, fish sauce and sugar to the pork mixture.  Cook, stirring for 3 mins or until heated through.  Stir in coriander.  Serve spooned over broccoli & bok choi.  Top with peanuts.  Serve with lime wedges and grilled red chilli’s.

Slow cooked lamb shanks                                                                                    Serves 8

3 sprigs rosemary

2 tblsp dried oregano

8 well trimmed lamb shanks

8 cloves garlic, peeled

¾ cup sherry or white wine

1.5 cups low sodium chicken stock

Pumpkin and sage mash                                                                                    Serves 8

2kg butternut pumpkin, peeled & chopped

1 medium Desiree or Carisma potato, peeled & chopped

1/3 cup extra-light sour cream

2 garlic cloves, peeled, crushed

¼ cup fresh sage leaves

Crunchy Prawn Salad                                                Serves 4

300g carrots, washed

150g radish

2 crunchy apples

¼ cup sultanas

1 bunch continental parsley, roughly chopped

1 small bunch fresh mint, roughly chopped

4 tblsp red wine vinegar

2 tblsp olive oil

1 tblsp tahini

2 tblsp sesame seeds, toasted

600g peeled prawns

1 tblsp smoked paprika

1 tsp dried chilli (optional)

2 tblsp sumac (middle eastern spice with a lemon flavour)

 

Spiced lamb & pomegranate stew                        Serves 4

600g lean lamb roast, shoulder, fillet or leg steaks

1 tblsp plain flour

1 red onion, peeled and finely sliced

4 stalks celery, finely sliced

2 carrots, finely sliced

1 leek, cleaned, halved lengthways and finely sliced

4 cloves garlic, finely sliced

½ stick cinnamon

100g walnuts, chopped

2 bay leaves

1 pomegranate

2 tblsp pomegranate molasses

1 bunch flat leaf parsley

1.     Cut the lamb in to 2-3 cm chunks.  Place seasoned flour in to a plastic bag.  Add lamb and toss to coat.

2.     Heat a non-stick pan over medium heat with spray oil.  Brown lamb for 2-3 mins.  Remove lamb from pan.

3.     Heat pan again and add vegetables, garlic, cinnamon & walnuts.  Cook for 3 – 5 mins until onion has softened.

4.     Place all in a casserole dish.  Cut the pomegranate in half.  Tap out all the seeds.  Add pomegranate molasses and ½ the pomegranate seeds and any remaining juice.  Add ½ cup water to make sure mixture is moist.

5.     Simmer for 1 hour or until lamb is very tender.  You may need to add a little water if the mixture is getting too dry.

6.     Season if required, sprinkle with remaining pomegranate seeds and parsley.

Chicken, leek & mushroom casserole   Serves 4 (adults)

Ingredients:

-                Spray olive oil

-                200g lean bacon middle rashers, chopped

-                2 leeks, pale section, washed and sliced thickly

-                400g mushrooms, sliced

-                2 garlic cloves, crushed

-                2 tblsp plain flour

-                250mL salt reduced chicken stock

-                250mL white wine

-                4-6 sprigs fresh thyme

-                125mL evaporated skim milk

Tasty vegetable soups to fill you up not fill you out!  Use these soups as a light meal or as a low calorie but filling entrée to a smaller main meal.

Veggie Soup                                                      Serves 6

Vegetarian, can be made gluten free

Ingredients:

-        1 large onion, chopped

-        3 cloves garlic, crushed

-        2 x 440g canned tomatoes, undrained and chopped

-        2 zucchini, cut into small cubes

-        2 carrots, peeled and cut into small cubes

-        Freshly ground black pepper

-        1 teaspoons dried oregano

-        2 teaspoons dried basil

-        6 cups vegetable stock (gluten free if required)

-        440g canned kidney beans, drained and rinsed OPTIONAL

-        1 ½ tablespoons chopped fresh parsley

Method:

1. Place onion, garlic and 2 tbsp of juice from tomatoes in a saucepan and cook over medium heat for 2-3 minutes, or until onion is soft.
2. Add zucchini, carrots, black pepper to taste, oregano and basil and cook, uncovered, for 5 minutes, stirring frequently.
3. Stir in tomatoes and stock, bring to the boil, then reduce heat and simmer, uncovered, for 20 minutes.
4. Add beans, if using and parsley and cook over low heat for 5 minutes longer, or until heated through.

 

Spring Vegetable Soup                                    Serves 3

Vegetarian, can be made gluten free

Ingredients:

-        Spray olive oil

-        1 leek, pale section only, washed & thinly sliced

-        2 celery sticks, sliced thinly

-        2 zucchini, thinly sliced

-        1 cup frozen peas

-        3 cups (750mL) chicken stock

-        2 tblsp shredded mint (optional)

Method:

1. Heat a large saucepan over medium-low heat.  Spray with oil and add leek, celery & zucchini.  Cook until soft, stirring often, approximately 10 mins.
2. Add stock and allow to come to the boil.
3. Reduce to a simmer and add peas.  Cook for 3 mins or until heated through.
4. Serve and sprinkle with mint if desired.

Tuscan Vegetable Soup                                    Serves 6

Vegetarian, can be made gluten free

Ingredients:

-        Spray olive oil

-        1 brown onion, roughly chopped

-        2 garlic cloves, crushed

-        2 celery sticks, thinly sliced

-        2 carrots, quartered, thinly sliced

-        2 zucchini, quartered, thinly sliced

-        2 x 400g can diced tomatoes

-        6 cups reduced salt beef stock

-        160g savoy cabbage, finely shredded

-        ½ cup frozen peas

-        400g can cannellini beans, rinsed & drained, OPTIONAL

-        ¼ cup flat leaf parsley, chopped

Method:

1. Heat a large saucepan over medium to high heat.  Spray with oil.  Add onion and garlic. Cook, stirring for 3 minutes.  Add celery, carrot and zucchini.  Add tomatoes with juice and stock.  Cover and bring to the boil.  Reduce heat to low and cover, simmer for 10 minutes.
2. Add cabbage and simmer for 5 minutes.  Stir in peas, beans if using and parsley.  Simmer for 5 minutes or until peas are tender.  Season to taste and serve.