tuna patties

Tuna Patties

serves 4 Ingredients: 1 x 425g can tuna in olive oil, drained 2 medium potatoes, peeled and chopped 1 tablespoon extra virgin olive oil 1 teaspoon ground cumin seeds 1 brown onion, chopped 1 medium carrot, grated 1 egg, lightly beaten ¼ cup dried breadcrumbs ½ cup fresh coriander, chopped salt and cracked pepper 1 …

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wholemeal savoury scones

Wholemeal Savoury Scones

makes 16 Ingredients: 2 cups wholemeal self-raising flour 2 cups self-raising flour ½ teaspoon baking powder 100g chilled unsalted butter, cubed 200g leg ham, finely chopped 1 cup red capsicum, seeds removed, finely diced 1 tablespoon olive oil 6 spring onions, finely chopped 1 tablespoon freshly chopped rosemary (optional) 1 ½ cups parmesan cheese 1 …

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Tofu salad miso dressing

Tofu Salad with Miso Dressing

serves 4 Ingredients: 2 cups shredded cos lettuce 2 cups shredded purple cabbage 1 large carrot, julienned 1 red capsicum, trimmed, seeded and cut into 2cm pieces ½ cup fresh coriander 350g firm tofu, drained, thinly sliced 1 tablespoon extra-virgin olive oil 1 tablespoon Chinese five-spice salt and pepper 2 tablespoons nigella seeds, for garnish …

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pumpkin turmeric and ginger soup

Pumpkin Turmeric and Ginger Soup

Serves 6 Ingredients: 3 tablespoons extra virgin olive oil 1 large brown onion, finely chopped 2 cloves garlic, finely chopped 4 cm piece fresh ginger, finely grated 2 teaspoons grounded turmeric 1 medium (1.5kg) butternut pumpkin, peeled, seeds removed and cut into 3cm chunks 2 large carrots, roughly chopped 1 litre chicken or vegetable stock …

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how much protein is too much

How Much Protein is Too Much?

Written by Vicki Ma (Accredited Practising Dietitian and Sports Dietitian) If you think there’s no such thing as a protein overload, think again! Take one look at the booming supplement companies, it says it all, our culture is obsessed with protein. Why is protein so important?   Every part of our body, including the skin and …

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beef basil stir-fry

Beef Basil Stir-fry

serves 4 Ingredients: 500g beef rump steak, thinly sliced 2 garlic cloves, thinly sliced 1 small bird’s eye chilli, thinly sliced (optional) 1 bunch Thai basil, leaves picked 2 tablespoons Extra Virgin Olive Oil 1 medium carrot, thinly sliced 1 head of broccoli, cut into florets 1 cup green beans, trimmed and cut into 3 …

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chicken tacos

Chicken Tacos

serves 4 Ingredients: 600g chicken tenderloins  2 cups finely shredded red cabbage 2 carrots, grated 1 medium red onion, thinly sliced  1 large avocado, mashed  1/2 cup coriander leaves, coarsely chopped 8 mini wholemeal corn tortillas  1 tablespoon olive oil  olive oil spray  1 teaspoon cumin  1 teaspoon paprika  1 teaspoon turmeric powder  1/4 teaspoon …

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iron rich foods

Are You Getting Enough Iron?

Written by Vicki Ma (Accredited Practising Dietitian and Sports Dietitian) Tired of feeling tired? Chances are, you could be low in iron! Symptoms of low iron levels  Tiredness Lethargy Poor concertation Dizziness Low mood Frequent infections If you have any of these symptoms see your doctor for a blood test to confirm whether your iron …

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banana bread

Protein Banana Bread

Serves 12  Ingredients: 4 over ripe bananas 3 large eggs 1 cup almond meal 1 ½ cups whole meal self-raising flour ½ teaspoon bicarbonate soda ¼ cup brown sugar ¼ cup extra virgin olive oil ¼ cup natural yoghurt 1 teaspoon vanilla extract Pinch of salt Method: Preheat oven to 180 °C (160 °C fan-forced). …

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