Immunity Boosting Chicken Broth 

Immunity Boosting Chicken Broth 

INGREDIENTS (serves one)

2 cups liquid chicken stock salt reduced (500ml)

1 tbs fresh ginger peeled and sliced (16 grams)

1 clove garlic peeled and sliced (3 grams)

1 spring onion sliced (15 grams)

Wide rice noodles (30 grams)

1/4 cup fresh parsley chopped (15 grams)

METHOD

1. Cook noodles according to packet directions and place in a serving bowl.

2. Place the chicken stock in a saucepan over a medium-high heat. Bring to the boil then reduce to a simmer and add sliced ginger, garlic and spring onion.

3. Simmer for a minute or two, pour over noodles and garnish with fresh parsley to serve.

Carrot and Zucchini Cake

Carrot and Zucchini Cake

INGREDIENTS (12 slices)

1.5 cups wholemeal self raising flour

1 tsp all spice

1 tsp cinnamon

1/2 tsp bi-carbonate soda

1/2 cup coconut sugar

1 carrot grated

1 zucchini grated

1/2 cup sultanas

1/2 cup coconut oil melted

2 free-range eggs beaten

METHOD

1. Preheat oven to 180C. Line a loaf tin with baking paper.

2. Combine flour, all spice, cinnamon and bicarbonate of soda in a bowl.

3. Stir in sugar, carrot, zucchini and sultanas.

4. Fold through melted coconut oil and whisked eggs.

5. Spoon mixture into the prepared loaf tin.

6. Bake for 55-60 mins, or until cooked when tested with a skewer.

7. Cool in the tin for five minutes before turning onto a wire rack to cool completely.

8. Store in an airtight container in the pantry for 1-2 days or pre-slice and freeze.

Chicken, Cashew and Broccoli Stir-Fry 

INGREDIENTS (serves two)

Chicken, Cashew and Broccoli Stir-Fry

240 grams chicken breast

2 heads bok choy

3 cups broccoli

1/2 cup liquid chicken stock salt reduced

1 tbsp coconut oil

1 clove garlic crushed

2 tbsp unsalted cashew nuts chopped

1 tbsp tamari gluten-free soy sauce

METHOD

1. Cut chicken into pieces and season with salt and pepper. Cut bok choy into quarters and broccoli into florets.

2. Heat coconut oil in a frying pan or wok over medium-high heat.

3. Add the chicken pieces and cook for 4-5 minutes or until cooked through. Remove from pan/wok and set aside.

4. Add the garlic and cashews to the pan and cook for a minute or two, just to brown slightly. Now add the bok choy and broccoli, stir fry for one minute.

5. Add the chicken stock and cook for another 3 minutes or until the vegetables are bright green and tender crisp.

6. Return the chicken to the pan and add the tamari and toss all ingredients together and serve.

Pumpkin Soup

Pumpkin Soup

INGREDIENTS (serves four)

1kg pumpkin cut into chunks

Sea salt and pepper to season

Chilli flakes optional

1 tsp olive oil

750ml salt reduced vegetable stock

1 400g tin cannellini beans drained & rinsed

2 tbsp fresh ginger grated

4 tbsp natural Greek yoghurt to serve

4 slices wholemeal mountain bread to serve toasted

METHOD

1. Preheat your oven to 200C.

2. Place the pumpkin onto a baking tray and drizzle over the olive oil.

3. Season with a little sea salt, pepper and chilli flakes.

4. Roast the pumpkin for 35 minutes until soft.

5. Blend the pumpkin with the stock, beans and ginger until smooth. Pour the soup into a saucepan and heat through gently.

6. Ladle into bowls and serve with a spoon of natural Greek yoghurt on top, and toasted Mountain Bread on the side.

Healthy Vegetarian Nuggets

Healthy Vegetarian Nuggets

INGREDIENTS (serves two)

1 small sweet potato cut into cubes (160 grams)

1 cup broccoli cut into florets (100 grams)

1 cup cauliflower cut into florets (100 grams)

1/2 cup frozen peas defrosted (80 grams)

1/2 cup corn kernels fresh or tinned (80 grams)

1/4 cup reduced-fat cheddar cheese grated (30 grams)

1 free range egg beaten (50 grams)

1/4 cup plain wholemeal flour (30 grams)

Salt and pepper 

Cooking oil spray

1 cup wholemeal breadcrumbs (60 grams)

1 cup tomato passata (250 mls)

1/2 tsp dried Italian herbs (0.5 grams)

1/2 clove garlic crushed (1.5 grams)

1 small zucchini grated (110 grams)

INSTRUCTIONS

1. Steam the sweet potato on the stovetop or in a microwave until tender. Mash.

2. Place the broccoli and cauliflower into a food processor and process until they resemble grains of rice.

3. Combine the mashed sweet potato with the broccoli and cauliflower rice. Add the peas, corn, cheese, egg and flour and stir to combine well. Season with salt and pepper.

4. Preheat oven to 190C and line a baking tray with baking paper.

5. Combine the breadcrumbs and dried herbs.

6. Shape the vegetable mix into 12 nugget shapes and gently roll each one into the herbed breadcrumbs. Place on the prepared tray and lightly spray with cooking oil spray.

7. Bake for 20 minutes, remove from the oven, turn the nuggets over, lightly spray again with cooking oil spray and return to the oven for another 20 minutes or until crisp and golden.

8. While the nuggets are cooking, place the passata, garlic and zucchini in a saucepan. Cook for 4-5 minutes or until heated through and zucchini is tender. Season with salt and pepper. Place in a blender and blend until smooth.

9. Divide the nuggets evenly between two plates and serve with an equal amount of the zucchini-tomato sauce for dipping.

10. Serve with a simple side salad if you like. 

Apple Pie Mud Cake

Apple Pie Mud Cake

INGREDIENTS (serves one)

1/2 green apple skin removed and diced

Cinnamon (as much or as little as you want)

1 tsp vanilla extract

1 tbsp honey

3 tbsp self-raising wholemeal flour

3 tbsp unsweetened almond milk

Natural yoghurt and honey for the topping is optional

METHOD

1. Put the diced apple in a mug and microwave until soft, about a minute.

2. Add all the rest of the ingredients and mix, if you need to add a little more milk for a nice batter add a touch more

3. Cook for two minutes in the microwave.

4. Tip out on a plate and top with yoghurt, a little honey and shake of cinnamon.

Cheesy Quiche Cups 

INGREDIENTS (serves 12)

Cheesy Quiche Cups

6 eggs

1.5 cups skim milk

1 cup low fat tasty cheese grated

1 cup baby spinach leaves

1 cup zucchini grated

1/2 cup mushrooms roughly chopped

1 cup cooked sweet potato cubed

2 tbsp olive oil

Olive oil spray to grease the tins

Salt and pepper to taste

METHOD

1. Preheat oven to 180C

2. Spray 2 x 6 muffin capacity tins with olive oil spray to grease or use regular olive oil and kitchen paper

3. Heat remaining olive oil over medium heat in a large saucepan

4. Add mushrooms and spinach and stir till spinach begins to wilt

5. Remove from heat and add zucchini while pan is still hot. Add the cooked sweet potato.

6. Transfer veggies into a large bowl.

7. Whisk eggs, milk, 3/4 of the cheese, salt and pepper together in a separate bowl.

8. Add veggies to the egg mix and stir well.

9. Divide mixture across the trays.

10. Top with remaining cheese.

11. Place in the oven to bake for 15 minutes or until firm and starting to turn golden on top.

Macaroni Cheese

Macaroni Cheese

INGREDIENTS (serves four)

½ head of cauliflower

1 medium carrot

1 cup butternut pumpkin

1 cup vegetable stock

1 cup full cream milk

1 tbsp garlic minced

2 cups shredded tasty cheese

1/4 cup Parmesan cheese shredded

2 tbsp cream cheese

2 cups uncooked macaroni

1 tsp smoked paprika optional

1 tbsp cornflour made into a paste with some water

METHOD

1. Roughly chop the cauliflower, carrot and pumpkin and place in a microwave safe jug, add the vegetable stock. Cover and cook in the microwave for 7 minutes until tender.

2. In a food processor add the vegetable and stock mix and blitz until puréed.

3. Transfer the purée mix to a saucepan. Bring to a simmer, add the milk, garlic and tasty cheese and mix until the cheese has melted. Once melted, take the cornflour paste and mix in to thicken.

4. Once ready, take half the sauce mixture and set aside, and leave the other half of the sauce in the saucepan.

5. Cook the macaroni as per directions on packet.

6. Once the macaroni is cooked, drain and add into the sauce in the saucepan, also add the Parmesan cheese, cream cheese and smoked paprika (optional)

7. Mix through, and you can serve as is, or you can choose to put in a serving dish and cover with a little more cheese and bake until the top is golden

8. The half of sauce that has been put aside, can be frozen and used to make another batch. Just defrost in the fridge the night before. Once defrosted, heat in a small saucepan on the stove, and simply add cooked pasta.

Fish Fingers

Fish Fingers

INGREDIENTS (serves four)

1 egg

¼ cup milk

400 g white fish cut into 2cm thick chunks or strips

½ cup plain flour

2 cups breadcrumbs

Olive oil spray

METHOD

1. Preheat the oven to 200 degrees Celsius.

2. Whisk egg and milk together.

3. Coat the fish in flour, dip fish into egg mixture, then roll in breadcrumbs.

4. Lay on a lined baking tray and spray with oil.

5. Bake for 15 minutes until golden brown and cooked through.

Nutty Black Bean Brownies

Nutty Black Bean Brownies

INGREDIENTS (serves 12)

400 grams canned black beans

1/3 cup oats

2 tbsp shredded coconut

1/4 cup cacao powder

Pinch salt

1 egg

1/2 cup rice malt syrup and maple syrup mixed together

1/4 cup melted coconut oil you may need up to 1/3 cup

1/2 tsp baking powder

1 tbsp vanilla extract

1/4 cup pecans or walnuts chopped

1 tbsp dark chocolate chips  

METHOD

1. Preheat your oven to 180C and line a slice tray with baking paper.

2. Mix all ingredients except the nuts and choc chips in a food processor until a soft batter forms. Add more oil if you need it.

3. Add the nuts and choc chips and pulse quickly to mix them through.

4. Put batter in prepared tray and cook for about 25 to 30 minutes or until set.

5. Once cooled, slice into 12 pieces and store in an airtight container.

Fried Rice

INGREDIENTS (serves five)

Fried Rice

200g chicken breast or use leftover chicken

2 cups basmati rice uncooked, or use leftover rice

2 cups pea, carrots and corn frozen vegetables

1 cup crushed pineapple + 2 tbsp pineapple juice

3 eggs beaten

2 tbsp kecap manis sweet soy sauce

2 tbsp sweet chilli sauce

1 tsp soy sauce

½ tsp chilli powder optional

¼ tsp sesame oil

1 tsp ginger minced

1 tbsp garlic minced

Spring onion to garnish

METHOD

1. Cook the rice according to packet directions and set aside (or use leftover rice). Cook the chicken in a frying pan with a little olive oil, then set aside to cool (or use leftover cooked chicken).

2. In a non-stick fry pan on a medium heat, pour in the beaten egg and spread all over the pan. Cook for a few minutes on each side like an omelette. Remove from the pan and roughly chop.

In the same pan add the sesame oil, then add the rice and the pea, carrot and corn mix, cook for 3-4 minutes.

Chop up the chicken. Once the rice and vegetable mix are heated through add the chicken, egg and crushed pineapple.

In a bowl mix the kecap manis, soy sauce, sweet chilli sauce, ginger, garlic, pineapple juice and chilli powder. Once mixed well pour over the fried rice and mix well. Cook for a further 4-5 minutes.

When finished top with spring onions.

Chicken Burrito Bowl

Chicken Burrito Bowl

INGREDIENTS (serves two)

1/2 cup brown rice

160 grams chicken breast fillets

2 tsp olive oil

1/2 tsp cayenne pepper

2 tbsp lemon juice

1/2 cup mushrooms sliced

1/2 cup corn kernels fresh or tinned

160 grams tinned black beans drained

2 ripe tomatoes diced

1/2 green capsicum

2 tbsp fresh coriander chopped

METHOD

1. Cook rice according to packet directions. Slice chicken.

2. While rice is cooking, heat oil in a frying pan over medium-high heat. Season chicken with cayenne pepper and add to the pan with the lemon juice. Cook for 5-7 minutes or until cooked through. Add mushrooms to the pan in the final couple of minutes of cooking the chicken. Cook until tender.

3. When rice is ready, place in one section of the serving bowl. Place chicken and mushrooms in another section. Place corn, beans, tomato and capsicum separately in different sections of the bowl.

4. Sprinkle everything with coriander to serve.

Breakfast Bowl

Breakfast Bowl

INGREDIENTS (serves four)

200 ml soy milk (or milk of your choice)

1 serve Healthy Mummy Chocolate Smoothie Mix

1 serve The Healthy Mummy SKIN Beauty Collagen Powder

1/2 cup frozen cherries

1 tbsp yoghurt

1/4 green apple, sliced

1 kiwi fruit, sliced

1 tsp hemp seeds

1 tbsp walnuts

METHOD

1. Place soy milk, Healthy Mummy Smoothie mix, Healthy Mummy SKIN Beauty Collagen Powder, cherries and yoghurt in a blender and blitz until well combined.

2. Pour into a bowl.

3. Top with apple, kiwi fruit, hemp seeds and walnuts to serve.

Superfood Rocky Road

Superfood Rocky Road

INGREDIENTS (serves 24)

1/4 cup flaked almonds (45 grams)

1/4 cup pumpkin seeds (pepitas) roasted (45 grams)

1/4 cup goji berries (25 grams)

1/4 cup dried cranberries (30 grams)

1/4 cup cup mini marshmallows (12.5 grams)

1 tbs chia seeds (16 grams)

500 grams dark chocolate 70%

2 tbs coconut cream (40 grams)

METHOD

1. Line a small rectangle slice pan with baking paper.

2. Combine almonds, pumpkin seeds, goji berries, cranberries, marshmallows and chia seeds in a bowl.

3. Melt chocolate in a saucepan on the stovetop or in the microwave and then stir through the coconut cream. Pour the chocolate into the nut and fruit mix and combine well.

4. Spoon into the prepared tin, cover and place in the fridge for a few hours, until set.

5. Once firm, use a sharp knife that you’ve dipped in boiling water and slice rocky road into 24 pieces.

6. One piece is one serve. Leftovers can be stored in an airtight container in the fridge for a week or freeze for up to three months.