How sweet it is!

Preparation Time: 15 minutes

Cooking Time: 30 minutes

Serves: 4

Ingredients:

• 4 small sweet potatoes, peeled and sliced lengthways
• 2 Tbsp olive oil
• 2 onions, sliced
• 1 cup frozen peas
• 1 Tbsp fresh mint
• 8 eggs, lightly whisked
• ½ cup reduced fat evaporated milk
• ½ cup reduced fat fetta cheese, crumbled
• black pepper to taste

Method:

1. Steam sweet potato in the microwave on HIGH for 5 minutes or until soft.
2. Sauté oil and onion for two minutes or until soft.
3. Lay sweet potato on top of the onion in the bottom of the pan. Spread mint and peas over the sweet potato.
4. Whisk eggs and milk together. Pour egg mixture over sweet potato and sprinkle with cheese. Cook for 10-15 minutes or until frittata is almost set. Grill for 5 minutes, or until the top is brown
5. To serve, cut frittata into wedges and place into the protein and carbohydrate sections of the Portion Control Disc.
6. Fill the remainder of the Disc with a fresh garden salad. Remove the Portion Control Disc and enjoy.

A quick but delicious meal when served with Tri-Colour Slaw

Preparation Time: 15 minutes

Cooking Time: 35 minutes

Serves: 4

Ingredients:

• 1 red onion, finely chopped
• 3cm piece of ginger, peeled & grated
• 3 garlic cloves, peeled & crushed
• 1 teasp garam masala
• 2 x 400g cans of chickpeas, rinsed & drained
• 1 bunch fresh coriander leaves
• 1 egg
• 1/3 cup breadcrumbs

Method:

1. Light spray of oil into non-stick frying pan and heat over medium heat. Stir in onion, ginger, garlic & garam masala until onion softens (approx 5 mins). Set aside to cool.
2. Add onion mixture, chickpeas, coriander & egg to a food processor until almost smooth. Transfer to a mixing bowl and stir breadcrumbs through. Shape mixture into 8 flattish patties approx 1.5cm thick. Arrange on a plate and set aside in fridge to firm up.
3. Light spray of oil into non-stick frying pan and heat over medium heat. Cook patties in batches, turning every few minutes until golden brown on both sides.
4. Serve 2 patties with a big helping of Tri-Colour Coleslaw.

Get the whole family involved in preparing these tasty treats.

Preparation Time: 15 minutes

Serves: 4

Ingredients:

• 250g bean vermicelli
• 8 rice paper (spring roll) wrappers
• 1 carrot, peeled and julienned
• 1 punnet bean sprouts
• 1 red capsicum, thinly sliced
• 1/2 head iceberg lettuce, shredded
• 1 bunch Vietnamese mint, shredded

DIPPING SAUCE (optional)

• 1 tabs sweet chilli sauce
• 1/2 tablespoon white vinegar
• 1/2 tablespoon fish sauce

Method:

1. Soak vermicelli noodles as per packet directions till soft.
2. Taking just one at a time, soften rice paper in large shallow bowl of warm water until pliable.
3. Transfer softened rice paper to a damp tea towel and lay flat.
4. Lay a small amount of each ingredient on centre of rice paper allowing a margin all around for
   rolling.
5. Roll into a parcel and set aside on a plate.
6. Serve with or without dipping sauce.

Image from https://www.vegetariantimes.com

This summer twist to the traditional barbecue is packed with Free Food veggies, protein from the chickpeas and feta, and served with warmed pita bread for a high-fibre balanced meal. With social gatherings fast approaching, you can double, triple or quadruple this recipe to suit a crowd. Enjoy!

Serves: 2

Ingredients:

For Balsamic Marinade:

• 2 tsp balsamic vinegar
• 2 tsp low salt tamari or soy sauce
• ¼ tsp ground black pepper
• 1 tbsp olive oil

For Eggplant Steaks and Topping:

• 1 large eggplant* (approx. 400-500g)
• 1 cup canned chickpeas, drained
• Olive oil spray
• 2 medium red capsicum, deseeded and cut into thick strips
• 50g feta cheese
• 1 punnet cherry or grape tomatoes, halved
• 2 medium pita breads
• 2 tsp balsamic vinegar
• 1 tbsp oregano or basil, chopped

Method:

1. To make balsamic marinade, add ingredients in a bowl and whisk to combine. Set aside.
2. Preheat grill on high heat. Cut eggplant lengthwise into 4 x 1cm (1/2-inch) thick slices. Brush eggplant “steaks” with prepared marinade.
3. Spray capsicum strips with olive oil and cook on hot grill for 4-5 minutes on each side or until tender and skin blisters. Place grilled capsicum aside on a plate to cool down enough to dice.
4. Add eggplant to grill and cook for 2 minutes on each side or until tender. Place “steaks” on serving plates.
5. Add chickpeas, diced capsicum, feta, tomatoes, oregano/basil and black pepper in a small bowl and mix well. Add 1-2 tsp of remaining marinade and toss through.
6. Spray pita bread with olive oil spray and warm on the grill. Cut into wedges.
7. Spoon chickpea-capsicum mixture onto each eggplant steak and drizzle with balsamic vinegar. Serve with pita bread.

Recipe from The Yogic Kitchen by Jody Vassallo; Image from bestrecipes.com.au

This is a great recipe for families as well as for one as you can easily batch cook and freeze individually portioned slices for a convenient and warm meal on another night!

Serves: 4

Ingredients:

Lasagne layers:

• 500g kent pumpkin, cut into thick wedges
• 1 red capsicum, cut into thick slices
• 2 small zucchinis, cut lengthways into thick slices
• 4 cloves garlic
• Extra virgin olive oil spray
• 175g fresh lasagne sheets
• 250g English spinach
• ½ cup grated parmesan cheese
• Black pepper and chilli flakes, optional, to serve

Herby tomato sauce:

• ½ brown onion, chopped
• 400g canned diced tomatoes, no added salt
• ½ tablespoon balsamic vinegar
• Small handful of fresh basil or dried basil
• 4 kalamata olives, optional

Ricotta mixture:

• 250g low fat ricotta cheese*
• 50g cauliflower*, grated
• ½ cup low fat milk, or calcium-fortified alternative

Method:

1. Preheat oven to 200°C and line two large baking trays with baking paper.
2. Arrange pumpkin, capsicum, zucchini and garlic on trays. Spray with olive oil spray and roast in oven for 40mins or until all vegetables are soft. Peel and mash the garlic.
3. Meanwhile, spray large saucepan with olive oil spray and add onions. Cook onions, stirring occasionally, for 10mins over medium heat until soft. Add mashed garlic, tomatoes and balsamic vinegar and bring to boil.
4. Reduce heat and cook for 25mins until sauce reduced to one-third of original volume.
5. Stir in basil and olives and season with black pepper.
6. Combine ricotta, cauliflower and milk in a bowl and season with black pepper.
7. Spoon tomato sauce in a base of 20cm x 30cm lasagne dish. Cover a layer of lasagne sheets, spoon over half the remaining tomato sauce, half the capsicum and zucchini. Layer with another layer of lasagne sheets, half the spinach and pumpkin and spread half the ricotta mixture. Sprinkle half the parmesan. Continue to layer ingredients and finish with the ricotta mixture and parmesan.
8. Bake lasagne for 30mins or until the lasagne toppings are golden brown. Stand for 10mins before slicing and serving.

Variations:

• If you use dried lasagne sheets, follow the steps and bake the lasagne in Step 6 for 50mins.
• Use other colourful vegetables such as grated carrots, eggplant and mushrooms.

Recipe and Image from Weight Watchers

This recipe was recommended to us by one of our very own HWFL graduates so you can trust that it is tried and true! Warm and crunchy on the outside, fluffy and flavourful on the inside; these quick and easy falafels are a sure-fire winner for lunch or dinner.

Serves: 4

Ingredients:

• 1 medium red onion – finely chopped
• 800g chickpeas – canned, rinsed, drained
• 750g pumpkin – roasted, chopped
• 3 cloves garlic – crushed
• 1½ tsp ground cumin
• 1½ tsp ground coriander
• 1 whole fresh red chilli – finely chopped
• 2 tbsp fresh coriander – chopped
• 2 tbsp fresh flat-leaf parsley – chopped
• 150g plain yoghurt
• 2 tsp lemon juice
• oil spray

Method:

1. Preheat oven to 220°C. Lightly spray a non-stick saucepan with oil and heat over medium heat. Cook onion, stirring, for 8-10 minutes or until softened. Transfer to a plate.
2. Process chickpeas in a food processor until a chunky puree forms.
3. Mash pumpkin in a large bowl.
4. Add onion, chickpeas, 2 garlic cloves, cumin, coriander, chilli, and parsley to the pumpkin.
5. Shape mixture into 12 balls and place on a baking tray lined with baking paper. Chill for 20 minutes.
6. Bake falafels for 20-30 minutes or until golden.
7. Meanwhile, combine yoghurt, lemon juice and remaining garlic in a small bowl.
8. Serve falafels with yoghurt dressing.

TIPS:

• To ensure you’re having a satisfying and sustaining meal, serve the falafels on a toasted wholegrain wrap with mixed salad leaves. You could even try it out with our Fennel and baby bean salad ‘Free Food’ Recipe in your HWFL Guide on the side.
• To lower sodium, use no added salt canned varieties of chickpeas

Freshen things up further by adding some chopped parsley or coriander into the yoghurt dressing. Other fresh herbs that could also be used are basil, dill or oregano.

Recipe and Image from ‘The Nourishing Cook’ by Leah Itsines

We love this recipe because it is cheap, simple and packed with fibre and protein to keep your gut happy and your stomach full!

Serves: 4

Ingredients:

• 1 tbsp olive oil
• 1 onion – diced
• 3 garlic cloves – crushed
• 1 small red chilli – finely chopped (optional)
• 1 tsp ground cumin
• 125mL (½ cup) vegetable stock
• 2 tomatoes – diced
• 1 tbsp tomato paste
• 2/3 cup rice – uncooked OR 2 cups – cooked
  
• Freshly ground black pepper
• 1 x 400g can black beans* – drained
• 2 tbsp coriander leaves, plus extra to serve – finely chopped
• 8 iceberg lettuce leaves

Method:

1. Heat the olive oil in a frying pan over medium heat.
2. Add the onion, garlic and chilli and cook for 5 minutes, or until the onion is softened.
3. Stir in the cumin, vegetable stock, tomato, tomato paste and rice and cook for 10 minutes, or until simmering and fragrant. Season with pepper.
4. Add the beans to the tomato mixture and cook for a further 5-10 minutes; until reduced and thick (you don’t want this to be runny!).
5. Stir through coriander. Spoon the bean mixture into the lettuce cups and serve with a sprinkle of coriander.
   

TIPS:

• Feel free to bulk up this dish with more ingredients from the free foods list. You could try adding grated carrot or zucchini, or chopped capsicum or mushrooms
• To lower sodium, use no added salt varieties of canned black beans, tomato paste and vegetable stock
• Use brown or black rice to add more fibre to this dish. Fibre is important for filling us up, keeping our bowel movements regular and promoting healthy gut bacteria.

Image from Dietitians Association Australia

This is a great, versatile recipe made with wholesome, easy-to-access ingredients. Packed with protein, fibre and flavour – these quick and easy lentil patties are a great option for lunch or dinner.

Serves: 6

Preparation time: 10 minutes

Cooking time: 25 minutes

Ingredients:

• 2 cups lentils (green, brown or red) – canned/cooked
• 2 medium onions – finely sliced
• 2 medium zucchini – grated & squeezed to remove excess water
• 1.5 cup wholemeal breadcrumbs
• 1 egg – lightly beaten
• 1 tsp ground cumin
• 1 tsp ground coriander
• olive oil spray

Method:

1. If cooking lentils - combine 1 cup dried lentils with 3 cups water and bring to boil. Reduce heat to simmer and cook for 10 minutes until soft. Drain.
2. In a bowl, combine lentils, onions, zucchini, breadcrumbs, eggs, ground cumin and ground coriander. Lightly mash and mix well.
3. Mash pumpkin in a large bowl.
4. Spray olive oil into non-stick frypan over medium heat. and scoop 1/4 or 1/3 cup of mixture into pan.
5. Cook patties for 5 minutes on each side or until golden.

Serving suggestions:

• Serve with 1 tbs salt-reduced tomato sauce or sweet chilli sauce if you prefer something spicier!
• On hotter days - serve with a bed of mixed salad leaves
• On cooler days - serve with a warm vegie soup

Tips:

• Feel free to swap out the zucchini for whatever vegetable you may have on hand e.g. carrots, peas, cucumber, eggplant.
• Remember that most fresh vegetables can be bought fresh and frozen so there is no excuse for not having delicious veg during this time. Get creative!