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)

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.

4 poached chicken breasts

To poach chicken:

Place chicken breasts in bottom of a heavy-bottomed pot or pan. They should fit in a single layer but fit quite snugly. Cover chicken with stock or water. Add some herbs. Bring to boil, then quickly reduce heat to low so that the water is barely at a simmer. Partly cover and gently simmer for 10 minutes. Turn off heat completely, and allow chicken to remain in hot water for 15-20 minutes.

Salad:

1. Pre-heat oven to 180C. Place pumpkin on a lined baking dish, spray or drizzle with oil of your choice and sprinkle with Dukkah. Roast for 25 mins until tender.
2. Meanwhile place quinoa and water in saucepan. Bring to boil. Reduce heat to low, cover and simmer 12-15 mins until water has evaporated and quinoa is tender. Set aside to cool slightly.
3. Place quinoa, celery, radish, cranberries, pepitas and watercress in a large bowl. Drizzle with lemon juice and oil from fetta.
4. Place pumpkin on plates, top with quinoa mixture and sliced poached chicken, then crumble fetta over the top. Sprinkle with some extra dukkah.

1. Pre-heat grill to high. Lightly brush sweet potato and eggplant slices with olive oil and place on large baking tray with cherry tomatoes. Cook under grill for 3-4 mins. Remove tomatoes, turn sweet potato and eggplant and cook for further 2-3 mins, then set aside.
2. Meanwhile combine garlic, paprika, lemon juice and yoghurt in a small bowl.
3. Combine sweet potato, eggplant, tomatoes, lentils, pinenuts, parsley and spinach in a bowl. Serve onto 4 plates with a dollop of yoghurt dressing.

1. Spray a non-stick pan or BBQ with oil and heat to medium-high heat.  Cook the steak in 1-2 large pieces until cooked medium rare (approx 3-4 mins per side) or until cooked to your liking.  Place on a plate, cover with foil and allow to rest for 5 mins while making salad.
2. On 4 plates, scatter spinach leaves, kidney beans, corn kernals, tomato, avocado, cucumber, capsicum and coriander.
3. Slice beef across the grain and layer on top of salad.  Top with yoghurt and serve.

1. Combine  thyme, 2 tblsp balsamic, 1 tblsp oil in a glass dish, add steak and turn to coat.  Cover and refirgerate for 30 mins.
2. Toast bread until crunchy and brown.   Rub cut garlic on toast while still warm and cut in to bit size pieces.
3. Heat oil in non-stick frypan or BBQ until medium-high heat.  Cook steaks 2-4 mins or per side or until cooked to your liking.  Place on a plate, cover with foil and rest for 5 mins.
4. Add onion to pain with extra oil if required and cook for 8-10 mins until softened.
5. Meanwhile, divide rocket, tomatoes, parmesan between plates.  Scatter over bread croutons.
6. Place steaks and onions on plates, serve.

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.

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.

1. Cook pasta in a large saucepan of foiling water, following cooking times on packet.  Drain and refresh in cold water.
2. Combine pasta, corn, peas, capsicum, carrot and half the cheese in a large bowl.
3. Spoon mixture into 3 lightly greased 6 hole non-stick muffin tins.
4. Whisk together the eggs & milk in a jug and pour over pasta mix.  Sprinkle with remaining cheese.  Top each muffin with a halved cherry tomato.
5. Bake in a moderate oven, 180 degrees, or until golden brown.  Cool to cool for 10 mins and then turn onto a cooling rack.

1. Finely slice cabbage and combine with other salad ingredients
2. Combine dressing ingredients and toss through coleslaw just before serving

1. Remove stem and leaves from beetroot and quarter unpeeled beetroot
2. Toss beetroot in half the oil and place on a lined baking tray and bake at 190 degrees for 15 mins
3. Toss sweet potato in remaining oil, place on baking tray with beetroot and continue to bake for a further 30 mins or until vegetables are tender
4. When beetroot is cool enough to handle, peel
5. Toss rocket, beetroot, sweet potato, macadamia nuts and feta together in a large bowl
6. Combine dressing ingredients and gently fold through salad

1. Preheat the oven to 170 C.
2. Spray a non-stick pan or wok with oil and heat.  Add mince and brown completely.
3. Add chopped vegetables.
4. Add pasta sauce and simmer for a few minutes.  Season with mixed herbs.
5. Spray the base of a lasagne or casserole dish with oil.  Make the lasagne with a layer of pasta and alternating with a thin layer of sauce.  You should fit 5-6 layers of pasta in a typical lasagne dish.  Finish with a layer of pasta.
6. Pour soup over the assembled lasagne and sprinkle a thin layer of cheese on top.
7. Bake in the oven for 25-30 minutes.
8. Serve with salad/vegetables.

This is an easy and tasty mid-week meal and I always aim to have leftovers for lunch the next day.  I quickly marinate the chicken in the morning before going to work or the night before.   The 4-bean mix is a good source of protein, low GI carbohydrate and fibre.  I am a massive lemon fan and a wedge of lemon goes nicely with this salad.

Balsamic and mustard chicken salad (serves 4)

400g chicken breast, sliced

1 teaspoon minced garlic

1 tablespoon mustard

2 tablespoons balsamic vinegar

400g 4-bean mix, drained and rinsed

250g cherry tomatoes, halved

1 capsicum, sliced

1 cucumber, sliced

50g reduced fat feta cheese, finely crumbled

100g rocket leaves

Lemon, cut into wedges

1. Mix garlic, mustard and vinegar in a bowl or zip lock back.  Add chicken strips and coat.  Cover and refrigerate for at least 20 minutes.  The chicken and marinade can be frozen in a zip lock bag ready to pull out of the freezer on a busy day in the future.
2. Cook chicken in non-stick pan until cooked through.
3. Combine beans, tomatoes, capsicum, cucumber, feta, rocket and chicken in a large bowl.  Gently toss.  Spoon onto plates.  Serve with lemon wedges.

Eat Smart’s Kellie makes this warming winter meal both for her family as well as teaches her athletes to make this meal to recover from training and fuel up for the next day’s training.  It is a great source of lean meat, a great way to get lots of veggies in, a great alternative to high fat pastries and is great re-heated!

Ingredients:

• 500g lean beef mince
• 800g can chopped tomatoes
• 150g tomato paste
• 2 carrots, peeled and diced
• 2 zucchini, diced
• 8 button mushrooms, diced
• 1 onion, diced
• 1 teaspoon minced garlic
• 1 tablespoon soy sauce
• 2 teaspoon sweet chilli sauce
• 2 tablespoon tomato sauce
• 1 teaspoon mixed dried herbs
• Freshly ground black pepper
• 4 large potatoes, peeled and boiled
• 150g Light Evaporated Milk
• 2tbs canola margarine
• Canola or olive oil spray
• ½ cup grated low fat cheese
• 8-12 sheets filo pastry + milk to brush top

Method:

1. Preheat oven to 180°C (350°F).
2. Boil potatoes in saucepan until tender.
3. Spray oil in a non-stick frypan and place on a medium-high heat. Cook onion into frypan until browned.
4. Place mince into frypan and cook until browned.
5. Add tomatoes, tomato paste, carrots, zucchini, and mushrooms into frypan and mixing all the time.
6. Add garlic, sauces and herbs to frypan. Season with pepper to taste. Turn down to low heat and allow to simmer.
7. Meanwhile, mash potatoes, and add milk and margarine. Continue mashing until the mixture is smooth.
8. Spray a lasagne dish with oil to lightly grease. Place meat mixture into the lasagne dish, spread the mashed potato over the top and sprinkle with cheese.
9. Take one single sheet of Filo pastry and scrunch in hands make a large round ball (like you would a piece of paper)
10. Repeat and pop these pastry balls on top of the mash potato to create what will be a crunchy topping.
11. Brush top
12. Bake for approximately 30 minutes until Filo is Golden (be sure to keep an eye on this) Sprinkle with pepper and serve with a tossed salad, if you want to add more vegies to the meal.