Minestrone soup with basil pesto                      Serves 4

1 tblsp olive oil

1 brown onion, finely chopped

1 carrot, finely chopped

1 celery stalk, finely chopped

4 slices pancetta/bacon, chopped

4 cups (1 litre) chicken stock

400g can chopped tomatoes

1 zucchini trimmed, finely chopped

½ cup (60g) small penne pasta

½ cup frozen peas

400g can borlotti beans, rinsed, drained

Basil Pesto

1 cup basil leaves

¼ cup toasted pinenuts

1 garlic clove, finely chopped

40mL olive oil

25 parmesan, crumbled or grated

Beef Pho (Vietnamese Beef Noodle Soup)                                       Serves 4

1.5L beef stock

1 cinnamon stick

2 star anise

¼ cup lime juice

2 tblsp fish sauce

375g packet rice noodles

600g beef fillet, excess fat trimmed

200g bean sprouts

4 green onions, ends trimmed, thinly sliced on the diagonal

4 cups thin julienne vegetables e.g. carrot, capsicum, snow peas etc

2-4 small red chillies, thinly sliced (OPTIONAL)

1. 1 cup Thai basil leaves (or basil leaves)   Combine stock, cinnamon and star anise in a medum saucepan over high heat.  Bring to the boil.  Reduce heat to medium & simmer for 5 mins or until aromatic.  Stir in lime juice & fish sauce.
2. Cook rice noodles in a large pan of boiling water until just tender.  Drain well.
3. Slice beef into very thin slices.  Heat a BBQ or chargrill pan on high.  Cook beef for 1 min per side (it is not meant to be cooked all the way through!).
4. Blanch vegetables in hot water for 1-2 minutes.  Refresh in cold water.
5. Divide noodles among serving bowls.  Top with vegetables, chilli, basil & beef.  Pour over hot stock and serve with extra lime, chilli & fish sauce.

Lentil, bacon & sweet potato soup                                                Serves 4

3 cups (750mL) salt reduced chicken stock

2 tsp olive oil

1 large red onion, finely chopped

2 celery sticks, finely chopped

200g lean shortcut bacon

2 garlic cloves, crushed

500g sweet potato, peeled & cut in to 1cm cubes

400g can no-added salt lentils, rinsed, drained

400g can no-salt diced tomatoes

250g broccoli, cut in to small florets

fresh continental parsley, to serve

¼ cup laksa paste

1L reduced salt chicken stock

1 can light coconut milk

1 stem lemongrass, pale section only, bruised.

600g skinless salmon, divided in to 4

2 bunches broccolini, halved

1 medium carrot, cut in to matchsticks

1 tblsp lime juice

150g bean sprouts

½ cup mint leaves, torn

lime wedges, to serve

It is now that time of year where we are moving from the cooler months towards the long summer days. Some may argue it is still too chilly for a light evening salad, so these quick recipes are perfect during this transition period – light but warming!

Thai Egg Rolls                                                        Serves 4

8 eggs

4 tbs water

1 tbs fish sauce

2 kaffir lime leaves, finely shredded

1 tsp minced garlic

227g tin water chestnuts, drained and chopped

1 spring onion, finely chopped

180g bean sprouts, rinsed

125g can corn, drained

1/2 bunch coriander, roughly chopped

2 tbsp hoisin sauce

Small packet vermicelli noodles prepared, and roughly chopped

Method:

1. Preheat oven to 180C
2. Whisk together eggs, water, fish sauce, lime leaves and garlic.
3. Spray with oil and place over medium heat. Add 1/3 cup of mixture, tipping pan to coat the base and cook for a few minutes or until set.
4. Combine water chestnuts, onion, bean shoots, corn, coriander, hoisin sauce and noodles
5. Place ¼ cups of mixture in the center of each omelet, fold in sides and roll up and place on a baking paper lined oven tray and cook for 25 minutes.
6. Serve with a side salad.

Vietnamese Pho Soup                               Serves 2

200g chicken breast fillet, thinly sliced

100g of dry rice noodles

1 large mushroom, sliced

600ml salt reduced chicken stock

2 tsp fish sauce

2 tsp salt reduced soy sauce

1½ cups bean shoots

3 bunches baby bok choy- leaves separated and cut in half

1 large carrot and capsicum, julienned

2 small red chilli – thinly sliced

1 tbsp lemon juice

1 tbsp thinly sliced chives

12 mint leaves

4 sprigs of coriander

Method

1. Cook pasta according to packet directions.
2. Bring stock and sauces to the boil and simmer for 5 minutes.
3. Add carrot, capsicum and mushrooms and return to the boil.
4. Add chicken pieces and cook for 2 minutes, add bok choy and cook for another minute. Chicken should be white without any pink flesh.
5. Place drained noodles in a soup bowl. Add bean shoots, chicken, bok choy, mushrooms and ladle over the stock. 
Add chilli, lemon juice, herbs and shallots to serve

Note: Add in any extra vegies that you want to bulk up this dish such as green beans or asparagus.

Greek Lamb Salad                                                 Serves 4

2 tsp dried Greek oregano

1 tsp black peppercorns

1 shoulder of lamb

2 tsp olive oil

1 baby cos lettuce, leaves removed

4 tomatoes, cut into wedges

2 Lebanese cucumbers, quartered

100g reduced fat feta, crumbled

 Note: Option to serve this dish with a small pita bread or wrap (these are also available in wholegrain varieties!) and a dollop of low fat Greek yoghurt.

Dhal Soup                                             Serves 4

Ingredients:

-        2 cups yellow split peas, washed

-        1 large brown onion, finely chopped

-        2 medium carrots, unpeeled, finely chopped

-        6 cloves garlic, crushed

-        1 red chilli, finely chopped (seeds removed if you don’t like it too hot!)

-        1.5 tblsp ground turmeric

SPICE MIX

-        1.5 tsp cumin seeds

-        1 tsp mustard seeds

-        12 fresh curry leaves

-        1 small brown onion, finely diced

-        1 red chilli, finely chopped

-        400g can diced tomatoes

-        2 tblsp chopped fresh coriander leaves

Method:

1. Add 2.5 L cold water to a large saucepan over high heat.  Bring to the boil and add split peas.  Simmer, skimming off foam for 5 minutes.  Reduce heat to medium-low.  Add onion, carrot, garlic, chilli & turmeric.  Stir to combine.  Simmer, stirring occasionally, for 1 hour or until split peas break down and the soup becomes thick.  You may need to add more water if the mixture becomes dry.  Season to taste.
2. To make the spice, heat a saucepan sprayed with vegetable oil to medium-low heat.  Add cumin and mustard seeds.  Stirring, cook for 1 minute.  Add curry leaves, cook, covered for 30 seconds until fragrant.  Add onion.  Cook, stirring for 1-2 minutes or until garlic is golden.  Transfer half to a bowl.
3. Add tomatoes to the remaining half and bring to the boil.  Simmer for 2—3 mins.  Add tomato mixture to split peas.  Stir and add coriander.
4. Serve soup topped with remaining spice mixture.

 

Quick Winter Soup                                             Serves 4

Ingredients:

-        1 tblsp olive oil

-        2 onions, chopped

-        1-2 red chilli’s, seeds removed & finely chopped (depends how hot you like it!)

-        2 celery stalks, chopped

-        2 carrots, chopped

-        2 tsp ground cumin

-        2 tsp ground coriander

-        1.5 cups canned red lentils, rinsed & drained

-        1.5 cups salt reduced chicken or vegetable stock

-        4 tblsp low fat natural yoghurt, to serve

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.

Winter can seem a little boring in its variety of fruit and veg options, however add some spark to winter fruit and veggies with these tasty recipes!

Cauliflower tabouli with Lamb & Pomegranate Serves 4

400g lamb fillet or leg steaks

½ cup quinoa

½ cauliflower, broken into small florets

1 bunch flat leaf parsley leaves

½ bunch mint leaves, coarsely chopped

4 shallots, thinly sliced

70g flaked almonds, toasted

Seeds from ½ pomegranate

Dressing

3 cloves garlic, finely shopped

¾ tsp ground cumin

¾ tsp ground cinnamon

2 tblsp red wine vinegar

2 tblsp olive oil

1. Dressing:  Whisk all ingredients and add a pinch of caster sugar to taste.  Season.  Use ¼ of dressing to marinate the lamb and put the rest aside to dress the salad.
2. Place quinoa in a bowl and cover with boiling water. Let stand for 20 mins and drain well.
3. Heat a grill pan or BBQ to medium heat. BBQ or grill lamb to your liking.  Set aside, covered with foil for 5 mins to rest.  Slice across the grain.
4. Combine quinoa, cauliflower, herbs and onion in a large bowl.  Add the remaining dressing and toss well to combine.  Sprinkle salad with almonds and pomegranate seeds.
5. Divide salad onto plates and top with sliced lamb. Enjoy!

Roast garlic, potato & leek soup Serves 4

2 garlic bulbs, unpeeled, cloves separated

1 tblsp olive oil

2 medium leeks, trimmed, halved, washed, sliced

1 celery stalk, chopped

1 ½ tblsp fresh thyme leaves

2 cups salt reduced vegetable stock

700g potatoes, peeled, chopped