Norm Low Fitness Recipe Book

NORM'S LOW CALORIE COOKBOOK
TABLE OF CONTENTS
BREAKFASTS OF CHAMPIONS...............................................................................................................................................4
CHIA YOGURT POWER BOWL ..................................................................................................................................................... 5
SIMPLE VEGAN OMELET ................................................................................................................................................................. 6
CINNAMON ROLL PROTEIN SMOOTHIE .............................................................................................................................. 8
MICROWAVE EGG BREAKFAST SANDWICH .................................................................................................................... 9
SWEET POTATO, BLACK BEAN & EGG WHITE BREAKFAST BURRITOS...................................................... 10
HIGH PROTEIN LUNCH & DINNER IDEAS .................................................................................................................... 12
ONE-PAN CAPRESE CHICKEN ...................................................................................................................................................13
HEALTHY SPANISH CHICKEN AND BEANS..................................................................................................................... 15
HEALTHY QUICHE .............................................................................................................................................................................. 17
MAPLE AND TAMARI TOFU WITH BROCCOLINI NOODLES ................................................................................ 19
HEALTHIER CHICKEN AND CARROT-NOODLE PAD THAI ................................................................................... 21
GINGER PORK STIR-FRY WITH SNOW PEAS, CABBAGE AND ALMONDS ................................................23
HEALTHY HARISSA CHICKEN, LENTIL AND KALE TRAY BAKE ........................................................................ 26
MEDITERRANEAN CRISPBREAD SALAD ......................................................................................................................... 28
HEALTHY CHILLI HERB SALMON TRAY BAKE .............................................................................................................. 30
17-MINUTE TURMERIC CHILLI FRIED EGG BOWL .......................................................................................................32
HEALTHY FETA AND MINT BEEF PATTIES WITH GRILLED VEGIES AND HUMMUS...........................34
HEALTHY PORK STIR-FRY WITH RICE NOODLES AND BROCCOLINI ......................................................... 36
HEALTHY APRICOT CHICKEN ................................................................................................................................................... 39
SALMON TACOS WITH PAPAYA SALSA.............................................................................................................................. 41
CREAMY CHICKEN AND PEA CARBONARA PASTA .................................................................................................43
MISO ROAST PUMPKIN AND BEEF NOODLE SALAD.............................................................................................. 46
PEPPER PORK, VEGETABLE AND BASIL STIR-FRY ................................................................................................... 48
INDIAN-SPICED SHANKS AND BROCCOLI RICE ........................................................................................................ 50
CHARGRILLED FISH WITH GREEN CHILLI, CORIANDER AND COCONUT RELISH ............................ 52
SUMAC CHICKEN WITH CHICKPEAS, SPINACH AND BABA GHANOUSH .............................................. 54
BARLEY, CHICKPEA AND EGGPLANT CASSEROLE WITH PARSLEY PESTO ........................................... 56
SPICY PORK BULGOGI ................................................................................................................................................................... 58
2
PIRI PIRI FISH WITH CHARRED CORN SALAD .............................................................................................................60

AMARANTH AND QUINOA STUFFED PEPPERS.......................................................................................................... 62
GRILLED TOFU WITH BROWN RICE, ASIAN GREENS AND CHILLI SESAME DRESSING ............... 64
SPICY PORK MEATBALLS WITH CARROT AND CORIANDER SALAD .......................................................... 66
ROSEMARY STEAK WITH CHARRED ASPARAGUS AND WHITE BEAN SALAD ................................... 68
INDIAN LAMB CUTLETS WITH LENTIL, KALE AND CAULIFLOWER SALAD .............................................. 70
HEALTHY SALMON, POTATO AND BROCCOLI TRAY BAKE................................................................................ 72
HEALTHIER CHICKEN BREAST AND ZUCCHINI LINGUINE ................................................................................ 74
DELICIOUS DESSERTS .............................................................................................................................................................. 76
COLATE COCONUT CAKE .............................................................................................................................................................77
PROTEIN ICE CREAM ...................................................................................................................................................................... 79
STRAWBERRY SHORTCAKE PROTEIN OVERNIGHT OATMEAL ......................................................................80
CRUSTLESS CHOCOLATE RASPBERRY CHEESECAKE (LOW CARB + LOW FAT) ................................. 81
OAT & YOGURT FRUIT PIZZA .................................................................................................................................................... 83
SIX INGREDIENT PROTEIN FUDGE ....................................................................................................................................... 86
HEALTHY HOMEMADE WHOLE WHEAT GRAHAM CRACKERS ...................................................................... 87
HEALTHY BAKED RICE PUDDING ......................................................................................................................................... 89
3
BREAKFASTS OF
CHAMPIONS
4
CHIA YOGURT POWER BOWL

This chia yogurt bowl is packed with fiber, low in sugar, and is the perfect
breakfast to fuel you for the day!
Prep time Cook time Total time

5 mins 0 mins 5 mins
INGREDIENTS
• 2 cups nonfat Greek yogurt
• 1.5 cups milk (any kind will work)
• 1/4 cup chia seeds
• 2 teaspoons vanilla extract
• 3 tablespoons honey
• Toppings: WholeMe, blueberries,

pecans, chia seeds, and lemon
zest
INSTRUCTIONS
In a large bowl or Tupperware, mix together all ingredients. Let sit in the fridge
for at least 4 hours or overnight. Serve with nutrient-packed toppings such as
WholeMe, blueberries, pecans, chia seeds, and lemon zest.
NUTRITION FACTS
Serving Size: 1/6
Calories Sugar Fat Carbohydrates Fiber Protein

103kcal 11g 3g 15g 3g 10g
5
SIMPLE VEGAN OMELET

An easy vegan omelet for first-timers. 7 ingredients, loads of veggies, simple
methods. Hearty, savory, fluffy, and delicious.
Prep time Cook Time Total time

5 mins 25 minutes 30 minutes
Ingredients
OMELET:
• 5 ounces firm silken tofu (drained and

gently patted dry // 5 ounces yields ~3/4
cup)
• 2 Tbsp hummus
• 2 large cloves garlic (minced)
• 2 Tbsp nutritional yeast
• Salt and black pepper
• 1/4 tsp paprika
• 1 tsp cornstarch or arrowroot powder
FILLING:
• 1 heaping cup veggies of choice (I like onion, tomato, mushroom, spinach)
TOPPINGS (optional):
• Fresh herbs
• Salsa
• Vegan Parmesan Cheese
Instructions
1. Preheat oven to 375 degrees F (190 C).
2. Prep veggies, drain and dry tofu, and mince garlic. Set aside.
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3. Heat a small-to-medium, oven-safe skillet over medium heat. Once hot,

add olive oil and minced garlic and cook for 1-2 minutes or until just lightly
golden brown.
4. Transfer garlic to food processor, along with remaining omelet ingredients

(tofu – cornstarch) and mix to combine, scraping down sides as needed.
Add just a touch of water to thin – 1-2 Tbsp at most. Set aside.
5. To the still-warm skillet over medium heat, add a bit more olive oil and the
veggies. Season with salt and pepper and sauté to desired doneness. I like
to start with onions and tomatoes, then add mushrooms, and end with
spinach so each has proper time to cook. Set aside.
6. Remove skillet from heat and make sure it’s coated with enough oil so
the omelet doesn’t stick. Add back 1/4 of the veggies and spoon on the
omelet batter, spreading it gently with a spoon or rubber spatula, being
careful not to tear or cause gaps. The thinner and more evenly you can
spread it the better. So you may not end up using it all.
7. Cook over medium heat on the stove top for 5 minutes until the edges
start to dry. Then place in oven and bake until dry and deep golden brown
– 10-15 minutes. The longer it bakes the less soft/wet it will be, so if you
prefer a more “well done” omelet, cook closer to 15 or more.
8. Using an oven mitt, in the last few minutes of cooking carefully add
remaining veggies back on top of the omelet and cook another 1-2
minutes to warm through.
9. Carefully remove from oven with oven mitt and fold over gently with a
spatula. If it doesn’t want to fold, you can serve it as a frittata or scramble!
10. Serve with desired toppings. I went with salsa, vegan parmesan cheese,
cilantro and toast.
Notes
*Loosely adapted from Post Punk Kitchen
*Nutrition information is a rough estimate.
Nutrition (1 of 1 servings)

232kcal 2g 7.8g 22g 8g 22g
7
CINNAMON ROLL PROTEIN SMOOTHIE

This Cinnamon Roll Protein Smoothie tastes like a Cinnabon cinnamon roll but
it's good for you--perfect for that post workout treat!
Prep time Servings Total time

5 mins 1 5 minutes
Ingredients
• 1 banana
• 1 scoop vanilla protein powder
• 1/4 cup plain yogurt
• 1/2 tsp cinnamon
• 1/4 cup almond milk
• 6 ice cubes
Instructions
1. Place ingredients into a blender and pulse until everything is smooth.

2. Enjoy!
Notes
*For vegan option, use plain coconut milk or almond milk yogurt
Nutrition

158kcal 17g 3g 31g 4g 5g
8
MICROWAVE EGG BREAKFAST SANDWICH

In the time it takes to toast a slice of bread, you can have a microwave egg
breakfast sandwich loaded with vegetables and creamy cheese.
Prep time Servings Total time

5 mins 1 5 minutes
Ingredients
• 1 Everything bagel thin

• ¾ cup egg whites
• 10-15 fresh spinach leaves
• 1 wedge Laughing Cow Herb & Garlic
Cheese
• 2 slices tomato
• 2-4 slices avocado
• kosher salt
• Cholula hot sauce
Instructions
1. Toast the bagel thin in the toaster. In a small bowl (I used disposable bowls
at the office), whisk the egg whites and add the spinach leaves then season
with kosher salt. Cook on HIGH in the microwave for 1 minute 30 seconds,
keeping an eye on the eggs so they don’t overflow.
2. Spread a wedge of the cheese on the toasted bagel thin and add slices of
tomato. Spoon the cooked egg out of the bowl in a single patty and place
on top of the cheese and tomato, and top with avocado. Season with more
salt and hot sauce if desired.
Nutrition

350kcal 3g 4g 34g 5g 27g
9
SWEET POTATO, BLACK BEAN & EGG WHITE BREAKFAST BURRITOS

Prep time Cook Total time
20 mins 5 mins 25 minutes
Healthy breakfast burritos stuffed with sweet potatoes, black beans, eggs and
avocado. You're going to love this protein-packed breakfast that's freezer-friendly
and great for meal prep.
Ingredients
• 6 8-inch whole wheat tortillas (you

can also use low carb)
• 3 medium sweet potatoes
• 1 (15 ounce) can black beans, rinsed
and drained
• 1/2 teaspoon cumin
• 1/4 teaspoon chili powder
• few dashes of red pepper flakes, if
desired
• 6 large eggs (or 8 large egg whites)
• 1 avocado, diced
• 1/2 cup shredded mexican or colby jack cheese
• 1/3 cup red enchilada sauce
Instructions
1. Cook sweet potatoes: Pierce sweet potatoes with fork a few times. Place in
microwave and microwave on high for 4-6 minutes or until cooked
though. This may take up to 10 minutes depending on how thick your
sweet potatoes are. Alternatively you can roast them in the oven at 375
degrees for 45 minutes or until fork tender. Once sweet potatoes are
cooked, remove the skins and place potatoes in a medium bowl. Mash
with a fork; set aside.
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2. In a separate large bowl, add black beans, cumin, chili powder and red
pepper flakes, if desired. Stir to combine then set aside.
3. In a separate medium bowl, beat eggs (or egg whites) together. Spray a
skillet with nonstick cooking spray and place over medium-low heat. Add
in eggs and cook. Fold every few minutes to get fluffy eggs. Once cooked,
remove from heat.
4. To assemble burritos, make sure you have slightly warm tortillas; it makes
them easier to roll. You can warm them up for 10-20 seconds in the
microwave before assembling. Lay out warm tortillas and evenly distribute
and spread mashed sweet potato on each as demonstrated in the video.
Evenly distribute scrambled eggs, diced avocado, black beans, and
shredded cheese on each tortilla. Next drizzle about tablespoon of
enchilada sauce in each. Season with salt and pepper, if desired. Tuck ends
in, then roll up burritos.
5. To warm up: Place on baking sheet in oven at 300 degrees for 5-10 minutes
or simply microwave them for a minute or two. Serve with sour cream,
greek yogurt, salsa, or hot sauce. Makes 6 burritos. Freezer instructions are
in the notes!
Recipe Notes
Nutritional information is based on using whole wheat tortillas that were 120
calories each. Gluten free tortillas aren't that flexible, so I wouldn't suggest using
them.
These burritos are freezer-friendly. Simply wrap in plastic wrap, then in foil and
place in freezer. To reheat, remove foil and plastic wrap and microwave until
warmed, about 2-3 minutes.
Nutrition

398kcal 5.5g 13.8g 54.3g 10.5g 18.1g
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HIGH PROTEIN LUNCH

& DINNER IDEAS
12
ONE-PAN CAPRESE CHICKEN

Prep time Cook Servings
05 mins 10 mins 4 servings
Ingredients
• 1/2 French shallot, finely

chopped
• 1 large garlic clove, crushed
• 2 tbsp extra virgin olive oil
• 1/3 cup fresh basil leaves, plus
1 tbsp finely chopped, extra
• 2 large (about 700g) Lilydale
Free Range Chicken Breasts,
halved lengthways
• 300g mixed baby tomatoes,
halved
• 4 (about 140g) bocconcini, sliced
• 1 tbsp Coles Italian Red Wine Vinegar
• 1/2 tsp caster sugar
• Crusty bread, to serve
Directions
Step 1
Combine the shallot, garlic, 1 tbs oil and the extra basil in a bowl. Season. Heat
the remaining oil in a large ovenproof non-stick frying pan over medium-high
heat. Season the chicken and cook, turning, for 4 minutes or until browned.
Remove the pan from the heat.
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Step 2
Preheat the oven grill to high. Scatter the tomato around the chicken. Spread
chicken with half the basil mixture. Top with the bocconcini and spoon over the
remaining basil mixture. Drizzle tomato with vinegar and sprinkle with sugar.
Season. Grill for 4 minutes or until the cheese melts and tomatoes blister.
Sprinkle with the basil. Serve with bread.
Nutritional Information
Calories Energy Fat Carbohydrates Fiber Protein

459kcal 1919kj 20g 15g 2g 52g
14
HEALTHY SPANISH CHICKEN AND BEANS

Ingredients
• 1 tsp smoked paprika

• 1 tsp harissa paste
• 2 garlic cloves, thinly sliced
• 1 tbsp fresh lemon juice
• 4 (about 250g) Lilydale Free Range Chicken Tenderloins
• 125g green beans, chopped
• 400g can no-added-salt cannellini beans, rinsed, drained
• 1 small zucchini, sliced
• 50g (1/4 cup) pitted Sicilian green olives, halved
• 400g can cherry tomatoes
• 1 tsp extra virgin olive oil
• Fresh parsley sprigs, to serve
15
Directions
Step 1
Combine paprika, harissa, garlic and lemon juice in a large sealable glass or
plastic container. Add chicken and turn to coat.
Step 2
Place the green beans, cannellini beans, zucchini, olive and tomatoes in another
large sealable glass or plastic container.
Step 3
Freeze the containers for up to 3 months or until the night before cooking.
Defrost overnight in the fridge.
Step 4
Heat oil in a large frying pan. Add contents of chicken container. Cook for 2
minutes each side or until browned. Add contents of veg container. Simmer for
10 minutes or until veg is just tender. Divide chicken and veg mixture among
serving plates. Top with parsley.

367kcal 1537kj 11g 23g 2g 13.5g
16
HEALTHY QUICHE
We’ve given the classic quiche a healthy makeover by swapping sour cream
for high-protein yoghurt and adding nutrient-rich salmon. It's perfect for a
healthy lunch, dinner or when you're entertaining.
Ingredients
• 1 tsp olive oil

• 1 leek, thinly sliced
• 2 garlic cloves, crushed
• 2 tsp finely grated lemon zest, plus extra sliced zest to serve
• 100g baby spinach leaves
• 1 bunch broccolini, stems halved
• 150g (1 cup) shelled edamame
• 8 eggs
• 130g (1/2 cup) high protein natural yoghurt, plus 2 tbsp extra to serve
• 2 tbsp chopped fresh dill, plus extra sprigs to serve
• 150g pepper hot smoked salmon fillet, skin removed, flaked
17
Directions
Step 1
Preheat oven to 180C /160C fan forced. Lightly grease and line the base and sides
of a 20cm round spring form baking tin with baking paper.
Step 2
Heat the oil in a large non-stick frying pan over medium heat. Cook leek, stirring,
for 5 minutes or until softened. Add garlic and zest and cook, stirring, for 1 minute
or until fragrant. Add spinach and cook until just wilted.
Step 3
Meanwhile, steam, boil or microwave broccolini and edamame until just tender.
Refresh under cold running water. Drain.
Step 4
Whisk eggs and yoghurt together in a large bowl. Stir through dill and salmon.
Step 5
Scatter edamame, broccolini and spinach mixture over base of prepared tin.
Pour over egg mixture and evenly arrange vegetables. Bake in preheated oven
for 40-45 minutes or until golden and puffed. Set aside to cool for 5 minutes.
Serve topped with dollops of extra yoghurt, extra lemon and dill sprigs.

307kcal 1283kj 16g 7g 6g 30g
18
MAPLE AND TAMARI TOFU WITH BROCCOLINI NOODLES

Meal prep this healthy vegetarian dish ahead of time, then pull out of the
freezer during the week when life gets busy.
Ingredients
• 1 tbsp maple syrup

• 1 tbsp fresh lime juice
• 1 tbsp salt-reduced tamari
• 1 tsp finely grated fresh
ginger
• 250g firm tofu, cut into
1cm-thick slices
• 1 small red onion, cut into
thin wedges
• 150g sugar snap peas,
trimmed
• 1 bunch broccolini, cut into 3cm lengths
• 150g pkt shelf-fresh ramen noodles
• 1 tsp sesame oil
• 1 tsp toasted sesame seeds
• Fresh sliced red chilli, to serve
• Thai basil leaves, to serve
19
Directions
Step 1
Combine maple syrup, lime juice, tamari and ginger in a large sealable glass or
plastic container. Add tofu. Turn to coat.
Step 2
Place onion, pea, broccolini and ramen in another sealable glass or plastic
container.
Step 3
Step 4
Heat half the oil in a large non-stick frying pan over high heat. Add tofu, reserving
the marinade. Cook for 2 minutes each side or until golden.
Step 5
Meanwhile, heat remaining oil in a large wok over high heat. Add vegetable
container contents. Stir-fry for 3-4 minutes or until veg is just tender. Add
marinade. Stir-fry for 1 minute.
Step 6
Divide veg mixture and tofu between serving plates. Top with sesame, chilli, basil.

396kcal 1658kj 13.5g 35.5g 12.5g 26g
20
HEALTHIER CHICKEN AND CARROT-NOODLE PAD THAI

NA 25mins 4 Servings
We've taken classic pad Thai and given it a healthier spin, packed
with chicken breast, carrot noodles and loads of veg. It’s gluten free and low
in calories and fat, too.
Ingredients
• 2 tbsp coconut sugar

• 1 tbsp fish sauce
• 2 tsp sriracha chilli sauce
• 1 garlic clove, crushed
• 1 tbsp coconut oil
• 650g Lilydale Free Range Chicken Breast, thinly sliced
• 6 green shallots, cut into 4cm batons
• 200g sugar snap peas, trimmed
• 1 long fresh red chilli, thinly sliced
• 4 (about 720g) carrots, peeled, peeled into ribbons
• 80g (1 cup) trimmed bean sprouts
• Fresh coriander leaves, to serve
• 2 tbsp toasted cashews, chopped, to serve
• Lime cheeks, to serve
Directions
21
Step 1
Whisk together the coconut sugar, fish sauce, lime juice, sriracha and garlic in a
small bowl until combined.
Step 2
Heat half the oil in a wok over medium-high heat. Stir-fry the chicken, in batches,
for 2 minutes or until browned. Add 2 tbs sauce mixture. Stir-fry for 1-2 minutes
or until coated and just cooked through. Transfer to a bowl. Wipe the wok clean
with paper towel.
Step 3
Heat the remaining oil in the wok over medium-high heat. Add the shallot, sugar
snap peas and chilli. Stir-fry for 1 minute or until tender crisp. Add carrot ribbons,
remaining sauce mixture and 1 tbs water. Stir-fry for 1 minute or until just tender
and well combined. Add chicken. Toss to combine. Remove from heat.
Step 4
Divide the pad thai among serving bowls. Sprinkle with bean sprouts, coriander
and cashews. Serve with lime cheeks.

352kcal 1471kj 10g 18.9g 5.5g 41.3g
22
GINGER PORK STIR-FRY WITH SNOW PEAS, CABBAGE AND ALMONDS

Searching for healthy meal prep recipe ideas? This healthy pork stir-fry is low
in calories and fat, and has over 2.5 serves of veg.
Ingredients
• 1 tbsp Chinese cooking wine

• 1 tsp honey
• 1/2 tsp dried chilli flakes
• 250g pork fillet, thinly sliced
• 3 green shallots, cut into 3cm lengths
• 2cm-piece fresh ginger, cut into matchsticks
• 1 small red capsicum, deseeded, thinly sliced
• 125g snow peas, sliced
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• 15g natural almonds

• 125g wombok (Chinese cabbage), coarsely chopped
• 125g tub microwave brown rice
• Lime wedges, to serve
Directions
Step 1
Combine the cooking wine, tamari, garlic, honey and chilli in a large sealable
glass or plastic container. Add the pork and stir to coat.
Step 2
Place the shallot, ginger, capsicum, snow pea, almonds and wombok in another
large sealable glass or plastic container.
Step 3
Step 4
Heat half the sesame oil in a large wok. Add the contents of the vegetable
container and stir-fry for 2-3 minutes or until just tender. Transfer to a bowl.
Step 5
Heat the remaining sesame oil in the wok over high heat. Add the contents of
the pork container and stir-fry for 2-3 minutes or until pork is golden. Return the
vegetables to the wok and stir-fry for 1 minute or until heated through.
24
Step 6
Meanwhile, cook the rice following to packet directions.
Step 7
Serve stir-fry with rice and lime wedges, topped with coriander.

411kcal 1720kj 10g 34g 6.5g 29g
25
HEALTHY HARISSA CHICKEN, LENTIL AND KALE TRAY BAKE

Packed full of flavour, this healthy tray bake has over 3 serves of veg per serve
and with added protein of chicken and lentils. It is a great winter dinner
option that will impress all the family.
Ingredients
• 3 small carrots, peeled, diagonally sliced

• 2 large red onions, cut into thin wedges
• 1 tbsp chopped fresh rosemary leaves
• 2 tsp harissa paste
• 1 lemon, rind zested, juiced
• 8 (about 500g) chicken tenderloins, trimmed
• 400g can no-added-salt brown lentils, rinsed, drained
26
• 80g Coles Chopped Kale

• 160ml (2/3 cup) Massel salt reduced chicken style liquid stock
• 90g (1/3 cup) labneh, drained
Directions
Step 1
Preheat oven to 200C/180C fan forced. Line a large baking dish or tray with
baking paper. Place the carrot, onion and rosemary in prepared dish and drizzle
with the oil. Bake for 15-20 minutes or until light golden and tender.
Step 2
Meanwhile, combine the harissa, 1 tbs lemon juice and garlic in a shallow dish.
Add the chicken and turn to coat. Set aside for 10 minutes to marinate.
Step 3
Place the lentils, kale and stock in the dish with the carrot mixture and stir to
combine. Top with the chicken. Bake for a further 10-15 minutes or until chicken
is cooked through. Top with labneh and a little lemon zest. Season and serve.

340kcal 1424kj 9.5g 20g 10.5g 37g
27
MEDITERRANEAN CRISPBREAD SALAD

05 mins NA 1 servings
It might be loaded with flavour, but this hearty salad is easy to put together
in just 5 minutes
Ingredients
• 425g can tuna in olive oil

• 400g can chickpeas
• 200g roasted pepper strips
• 150g pkt Nana Crispy Artisan Crackers Oregano, Tomato, Parmesan Cheese
& Garlic
• 140g pkt pre-chopped kale
• 85g (1 ⁄2 cup) green Sicilian olives
• 100g marinated feta
• Balsamic glaze, to drizzle
28
Directions
Step 1
Drain the tuna, chickpeas and pepper strips.
Step 2
Arrange the crackers and kale on a large serving platter.
Step 3
Top with the tuna, chickpeas, pepper strips and olives. Crumble over the
marinated feta and drizzle over a little marinating oil from the jar. Drizzle over
the balsamic glaze. Season with pepper and serve.

497kcal 2081kj 20.8g 35.2g 5.9g 30.1g
29
HEALTHY CHILLI HERB SALMON TRAY BAKE

Serving two people, this healthy meal prep recipe idea is packed with veg
and flavour but low in calories.
Ingredients
• 1 1/2 tbsp chopped fresh continental parsley leaves

• 1 1/2 tbsp chopped fresh mint leaves
• 1 tsp dried chilli flakes
• 1 tsp finely grated lemon rind
• 2 tsp fresh lemon juice
• 2 x 120g skinless salmon fillets
• 250g sweet potato, peeled, cut into 5mm-thick rounds
• 150g broccoli, cut into florets
• 200g cherry tomatoes
• 1/2 lemon, cut into wedges
• 2 tbsp natural yoghurt
30
Directions
Step 1
Combine parsley, mint, chilli, lemon rind and juice in a small bowl. Press half the
herb mixture onto the top of the salmon fillets. Transfer salmon to a sealable
glass or plastic container. Place the remaining herb mixture in a small sealable
glass or plastic container.
Step 2
Place sweet potato, broccoli and tomatoes in another large glass or plastic
container.
Step 3
Step 4
Preheat oven to 200C/180C fan forced. Line a large baking tray with baking
paper. Place sweet potato in a single layer on prepared tray and lightly spray with
oil. Cook for 20 minutes. Add the remaining contents of the vegetable container
and top with the salmon. Cook for a further 10-12 minutes or until salmon is
cooked to your liking.
Step 5
Divide salmon and vegetables between serving plates. Sprinkle with contents of
herb mixture container and serve with lemon wedges and yoghurt on the side.

411kcal 1720kj 20g 19.5g 8.5g 33.5g
31
17-MINUTE TURMERIC CHILLI FRIED EGG BOWL

This healthy vegetarian bowl has kale, chickpeas, egg and Greek yoghurt for
a protein-packed weeknight dinner.
Ingredients
• 2 1/2 tbsp extra virgin olive oil

• 2 x 150g pkts kale leaf & spinach mix
• 425g can chickpeas, rinsed, drained
• 1 lemon, rind finely grated, juiced
• 1/2 tsp ground turmeric
• 1/4 tsp dried chilli flakes
• 4 eggs
• 200g grape tomatoes, sliced
• 1/2 small red onion, finely chopped
• 1/2 cup fresh dill sprigs, chopped
• Greek-style yoghurt, to serve
32
Directions
Step 1
Heat 1 tbs of oil in a deep frying pan over medium-high heat. Add garlic. Cook,
stirring, for 30 seconds or until golden and aromatic. Add kale mix and cook,
covered, for 2 minutes or until wilted. Add chickpeas and cook, uncovered, for 1
minute. Remove from heat and stir in lemon rind and 1 tbs juice. Season. Transfer
to a bowl and set aside.
Step 2
Heat 1 tbs of remaining oil in same pan over medium-high heat. Add turmeric
and chilli. Cook, stirring, for 30 seconds or until aromatic. Crack eggs into pan.
Cook for 2-3 minutes for soft yolks and crispy whites. Remove from heat. Add 1
tbs remaining lemon juice, drizzling around eggs. Swirl to combine.
Step 3
Combine the tomato, onion, dill, remaining oil and remaining juice in a bowl.
Season. Divide kale mixture among serving bowls. Top with egg and salsa. Dollop
with yoghurt and drizzle with any pan juices. PER SERVE • 13.5g protein • 19g

291kcal 1218kj 19g 12.5g 6.5g 13.5g
33
HEALTHY FETA AND MINT BEEF PATTIES WITH GRILLED VEGIES AND
HUMMUS
Searching for healthy meal prep recipe ideas? These beef patties can be
made ahead and frozen for 3 months or kept in the fridge for a day or two.
Ingredients
• 250g extra lean beef mince

• 25g feta, crumbled
• 2 green shallots, finely chopped
• 2 tbsp chopped fresh mint leaves
• 1 corncob, husk and silk removed, cut into 4 pieces
• 1 bunch asparagus, trimmed
• 1 small red capsicum, deseeded, cut into wedges
• 2 tbsp hummus
34
Directions
Step 1
Place beef, feta, shallot, mint, garlic and lemon rind in a bowl. Season. Use clean
hands to combine then shape into 6 patties. Place in a large sealable glass or
plastic container.
Step 2
Place the corn, asparagus and capsicum in another large sealable glass or plastic
container.
Step 3
Step 4
Preheat a barbecue grill or chargrill pan on high. Lightly spray patties and
vegetables with oil. Cook corn, turning, for 8-10 minutes. Cook patties and
capsicum for 3-4 minutes each side and asparagus for 1-2 minutes each side.
Step 5
Divide patties and vegies between serving plates. Season and serve with
hummus.

411kcal 1721kj 16g 20g 11g 41g
35
HEALTHY PORK STIR-FRY WITH RICE NOODLES AND BROCCOLINI

Get your noodle around this combo: lip-smacking South East Asian flavours
in just 30 minutes – and it’s gluten free and low in calories and fat!
Ingredients
• 2 tbsp gluten-free hoisin sauce

• 2 tbsp gluten-free salt-reduced tamari
• 1 long fresh red chilli, finely chopped
• 1 tbsp finely grated fresh ginger
• 2 tsp tamarind puree
• 550g pork fillet, trimmed
• 2 bunches broccolini, trimmed, halved lengthways
• 200g rice stick noodles
36
• 200g snow peas, trimmed

• 4 green shallots, cut into 4cm lengths
• 1 tsp sesame seeds, lightly toasted
• Lime cheeks, to serve
Directions
Step 1
Preheat oven to 200C/180C fan forced. Line a baking tray with baking paper.
Combine hoisin, tamari, chilli, ginger, garlic and tamarind puree in a small bowl.
Step 2
Heat 1 tsp oil in a large non-stick frying pan over high heat. Cook pork, turning,
for 7-8 minutes or until browned. Transfer to prepared tray. Spoon over 2 tbs
hoisin mixture. Roast for 10-12 minutes or until almost cooked through. Set aside
for 5 minutes to rest. Thickly slice.
Step 3
Meanwhile, place broccolini in a heatproof bowl. Cover with boiling water. Set
aside for 2 minutes to blanch. Drain. Cook the noodles following packet
directions. Drain. Refresh under cold running water.
Step 4
Heat remaining oil in pan over high heat. Add broccolini, snow pea and shallot.
Cook, stirring, for 1-2 minutes or until tender crisp. Add 1 tbs remaining hoisin
mixture and 1 tbs water. Cook for 1 minute or until combined. Add noodles and
remaining hoisin mixture. Cook, tossing, for a further minute or until noodles are
warmed through.
37
Step 5
Divide noodle mixture among serving bowls. Top with pork and sesame seeds.
Serve with lime.

435kcal 1821kj 6g 49g 6.9g 40.7g
38
HEALTHY APRICOT CHICKEN

Revamp traditional apricot chicken with this nutritious, reduced fat and high
fibre recipe.
Ingredients
• 2 tsp olive oil

• 600g skinless chicken thigh fillets, fat trimmed, cut into 3cm pieces
• 1 large onion, halved, thinly sliced
• 2 sticks celery, thinly sliced
• 2 carrots, peeled, cut into chunks
• 1 tbsp wholegrain mustard
• 125ml (1/2 cup) Massel salt reduced chicken style liquid stock
• 250ml (1 cup) apricot nectar
• 35g (1/4 cup) chopped dried apricots
39
• 400g can Coles Cannellini Beans, drained, rinsed

• Steamed snow peas, to serve
• Broccolini, to serve
Directions
Step 1
Preheat oven to 170C/ 150C fan forced. Heat half the oil in a large flameproof
casserole dish over high heat. Cook the chicken, in 2 batches, for 1-2 minutes
each side or until golden. Transfer to a plate.
Step 2
Heat remaining oil in same dish over medium heat. Add the onion, celery and
carrot and cook, stirring, for 5 minutes or until softened. Add the garlic and cook,
stirring, for 30 seconds or until fragrant. Return chicken to dish. Stir in the
mustard, stock, apricot nectar and dried apricots and bring to the boil. Cover dish
with a lid or foil.
Step 3
Bake for 40 minutes, adding cannellini beans for last 10 minutes of cooking time.
Serve with steamed snow peas and broccolini.

345kcal 1443kj 9g 28g 12g 30g
40
SALMON TACOS WITH PAPAYA SALSA

Topped with fresh papaya salsa, these tasty tacos are under 500 calories per
serve.
Ingredients
• 2 (160g each) skinless salmon fillets

• 1 1/2 tsp Mexican chilli powder
• 1 tsp ground cumin
• 1 tsp olive oil
• 2 red capsicums, deseeded, thinly sliced
• 60g (1/4 cup) no-fat Greek-style yoghurt
• 1/2 tsp sriracha chilli sauce
• 8 white corn tortillas, warmed
• Papaya salsa
• 300g papaya, peeled, cut into 1cm pieces
• 1/2 small avocado, cut into 1cm pieces
• 1/2 cup chopped fresh coriander leaves
• 1 large lime, rind finely grated, juiced
• 2 green shallots, finely chopped
• 1 long fresh green chilli, deseeded, finely chopped
41
Directions
Step 1
Place the salmon in a bowl. Sprinkle with chilli powder and cumin. Season well.
Toss to coat.
Step 2
For the papaya salsa, combine all the ingredients in a bowl. Season. Set aside to
develop the flavours.
Step 3
Heat the oil in a large non-stick frying pan over medium heat. Add salmon and
capsicum. Cook, stirring capsicum occasionally, and turning salmon once, for 6
minutes or until salmon is almost cooked through.
Step 4
Meanwhile, place yoghurt in a small bowl. Swirl through chilli sauce.
Step 5
Flake the salmon into pieces. Top tortillas with capsicum, salmon and salsa.
Dollop with chilli yoghurt, sprinkle with coriander and serve with lime wedges

478kcal 1998kj 21g 43g 7g 26g
42
CREAMY CHICKEN AND PEA CARBONARA PASTA

This creamy chicken pasta is surprisingly low in calories as well as being

quick, easy and gluten-free.
Ingredients
• 200g chickpea spirals pasta (see tip)

• 120g (3/4 cup) frozen peas
• 150g sugar snap peas, halved diagonally
• 250g chicken breast fillet, thinly sliced
• 12 truss cherry tomatoes
• 1/2 tsp chilli flakes
• 1 egg
43
• 60ml (1/4 cup) Bulla Cooking Cream

• 2 1/2 tbsp fresh lemon juice
• 25g (1/3 cup) finely grated parmesan
• 80g baby rocket
Directions
Step 1
Cook pasta in a large saucepan of salted boiling water following packet

directions or until al dente, adding the frozen peas and sugar snap peas for the
last 2 minutes of cooking time. Reserve 60ml (1/4 cup) pasta cooking liquid. Drain
pasta. Return to pan.
Step 2
Meanwhile, heat the oil in a large non-stick frying pan over medium-high heat.
Cook the chicken and tomatoes, turning, for 2-3 minutes or until the chicken is
cooked through and tomatoes are softened slightly. Add the garlic, chilli flakes
and lemon rind and cook, stirring, for 1 minute or until aromatic. Set aside.
Step 3
Whisk the egg, cream, lemon juice and half the parmesan in a jug until
combined.
Step 4
Add the chicken mixture and egg mixture to the hot pasta. Quickly toss to coat
in the sauce, adding a little reserved cooking liquid, if necessary. Add the rocket
and toss to combine. Serve pasta scattered with the remaining parmesan.
44
RECIPE NOTES
You can now find a range of pastas made with pulses at the supermarket. They’re
generally gluten-free and they’re higher in protein and fibre than regular pasta
for a healthier choice.

375kcal 1567kj 11g 29g 11g 33g
45
MISO ROAST PUMPKIN AND BEEF NOODLE SALAD

10 mins 35mins 4 servings
This low-cal and low-fat salad will fill 'em up.
Ingredients
• 1kg piece Kent pumpkin, deseeded, cut into wedges

• 60ml (1/4 cup) mirin seasoning
• 2 tbsp white miso paste
• 1 tbsp rice wine vinegar
• 1 1/2 tsp S&B Wasabi Paste
• 1 tsp honey
• 90g dried soba noodles
• 350g piece beef Scotch fillet steak
• 200g snow peas, trimmed, halved diagonally, blanched
• 50g snow pea sprouts, trimmed
• 50g (1/4 cup) pickled ginger
• 2 green shallots, thinly sliced diagonally
46
Directions
Step 1
Preheat oven to 200°C/180°C fan forced. Line a baking tray with baking paper.
Place pumpkin on prepared tray. Spray with olive oil. Season. Roast for 10
minutes.
Step 2
Whisk together the mirin, miso, vinegar, wasabi and honey in a bowl. Drizzle 1 1⁄2
tbs mirin mixture over the pumpkin. Roast, turning once, for 20-25 minutes, until
golden and tender.
Step 3
Meanwhile, cook noodles in a saucepan of boiling water following packet

directions. Drain. Refresh under cold running water. Transfer to a bowl.
Step 4
Heat a non-stick frying pan over medium-high heat. Spray steak with olive oil,
then season. Cook, turning, for 4 minutes. Drizzle with 2 tsp dressing and cook
for a further 2 minutes for medium-rare or until cooked to your liking. Set aside
to rest for 4 minutes. Thinly slice.
Step 5
Add snow peas, sprouts, ginger, shallot and beef to the noodles. Add half the
remaining dressing and toss to combine. Place pumpkin on a plate. Top with the
noodle mixture. Drizzle with remaining dressing.

411kcal 1721kj 8g 47g 8g 29g
47
PEPPER PORK, VEGETABLE AND BASIL STIR-FRY

Pepper and basil add a big flavour punch without the extra kilojoules in this
sizzling stir-fry.
Ingredients
• 2 tbsp dry sherry

• 1 tbsp salt-reduced soy sauce
• 2 tsp honey
• 1 large red onion, cut into thin wedges
• 1 tsp freshly ground black pepper
• 2 large celery sticks, thinly sliced
• 300g broccoli, trimmed, cut into small florets
48
• 1 red capsicum, cut into strips

• 2 tbsp water
• 1/2 cup fresh basil leaves
• 2 cups steamed SunRice Brown Rice, to serve
• Extra fresh basil leaves, to serve
Directions
Step 1
Combine the sherry, soy sauce and honey in a small bowl. Stir until combined.
Heat a large non-stick wok over high heat. Spray with oil. Add the pork and stir-
fry, in 2-3 batches, for 1-2 minutes or until golden. Transfer to a plate.
Step 2
Heat wok over high heat. Spray with oil. Add the onion and stir-fry for 2 minutes
or until golden. Add garlic and pepper. Stir-fry for 30 seconds or until aromatic.
Add celery, broccoli, capsicum and water. Stir-fry for 2 minutes or until tender
crisp.
Step 3
Add the pork, sauce and any resting juices. Stir-fry for 1-2 minutes or until
combined and heated through. Stir in the basil leaves. Serve with steamed
brown rice and sprinkle with the extra basil leaves.

341kcal 1425kj 2.5g 38g 7.5g 38g
49
INDIAN-SPICED SHANKS AND BROCCOLI RICE

20 mins 2h 40m 4 servings
Our delicious Indian inspired spiced lamb shanks are full of flavour and the
perfect winter warmer. Serve up with broccoli rice to soak up the sauce.
Ingredients
• 1 tsp macadamia oil

• 4 small (250g each) French- trimmed lamb shanks
• 1 large red onion, finely chopped
• 2 celery sticks, thinly sliced
• 2 large carrots, peeled, thickly sliced
• 2 long fresh green chillies, finely chopped, plus extra, thinly sliced, to serve
• 2 tsp finely grated fresh ginger
• 2 tsp ground coriander
• 250ml (1 cup) Massel salt reduced chicken style liquid stock
• 2 tbsp natural yoghurt
• 60g baby spinach
• 400g broccoli
• Fresh coriander sprigs, to serve
50
Directions
Step 1
Preheat oven to 160C/140C fan forced. Heat the oil in a large flameproof casserole
dish over high heat. Add lamb. Cook, turning, for 2-3 minutes or until browned.
Transfer to a plate and set aside.
Step 2
Reduce heat to medium. Add onion, celery and carrot to dish. Cook, stirring, for
5-6 minutes or until soft. Add chilli, garlic, ginger, cumin and ground coriander.
Stir for 1 minute or until aromatic.
Step 3
Return lamb to dish with stock and 250ml (1 cup) water. Bring to the boil. Roast,
covered, for 2-2 1/2 hours or until lamb is very tender. Remove lamb. Set aside.
Add yoghurt and spinach to dish. Stir until spinach is just wilted. Return lamb to
dish.
Step 4
Meanwhile, place the broccoli in a food processor. Process until resembles coarse
crumbs. Transfer to a microwave-safe dish. Cover and microwave on High for 2-3
minutes or until just tender.
Step 5
Serve lamb with coriander sprigs, extra chilli and broccoli rice.

354kcal 1481kj 17g 8g 10.5g 37g
51
CHARGRILLED FISH WITH GREEN CHILLI, CORIANDER AND COCONUT

RELISH
A quick and easy South Indian style coconut chutney adds punch to this low-
fat fish dish.
Ingredients
• 1 small red onion, finely chopped

• 1 tsp mustard seeds
• 20g (1/4 cup) shredded coconut
• 1 truss tomato, seeded, finely chopped
• 1 long fresh green chilli, seeded, thinly sliced
• 1/4 cup chopped fresh coriander
• 1 tbsp lime juice
• Pinch of caster sugar
52
• 4 (about 150g each) firm white fish fillets

• Steamed green beans, to serve
• Steamed asparagus, to serve
Directions
Step 1
Heat a frying pan over medium heat. Spray with oil. Stir in the onion for 5 minutes
or until soft. Stir in the ginger and mustard seeds for 30 seconds or until aromatic.
Stir in the coconut for 1-2 minutes or until light golden. Transfer to a bowl. Set
aside to cool slightly. Stir in the tomato, chilli, coriander, lime juice and sugar.
Step 2
Preheat a barbecue grill or chargrill on high. Spray the fish with oil. Cook on grill
for 2-3 minutes each side or until golden and fish flakes easily when tested with
a fork.
Step 3
Divide the steamed vegetables among plates. Top with the fish and a spoonful
of the coconut mixture.

243kcal 1015kj 4.5g 8g 5g 41g
53
SUMAC CHICKEN WITH CHICKPEAS, SPINACH AND BABA GHANOUSH

For a light and healthy midweek meal, try this spiced chicken salad, served
with pita bread and baba ghanoush.
Ingredients

• 1 tsp sumac
• 1 1/2 tbsp fresh lemon juice
• 500g chicken tenderloins
• 4 green shallots, thinly sliced
• 250g cherry tomatoes, halved
• 75g trimmed English spinach leaves, chopped
54
• 1 tbsp sunflower seeds, lightly toasted

• 2 tbsp baba ghanoush, to serve
• 2 small lite wholemeal pita pockets, halved, cut into wedges
Directions
Step 1
Combine garlic, sumac, cumin, oil and 1 tbs of the lemon juice in a shallow dish.
Add the chicken and turn to coat. Cover and set aside for 10 minutes to marinate.
Step 2
Meanwhile, combine chickpeas, shallot, tomato, spinach, sunflower seeds and

remaining 2 tsp lemon juice in a large bowl.
Step 3
Preheat a chargrill or barbecue grill on medium-high. Drain chicken, discard

excess marinade. Lightly spray with olive oil. Cook, turning, for 3 minutes each
side or until just cooked through and lightly charred.
Step 4
Serve chicken with the chickpea salad, baba ghanoush and pita bread.

326kcal 1363kj 7g 24g 8g 36g
55
BARLEY, CHICKPEA AND EGGPLANT CASSEROLE WITH PARSLEY PESTO

Ready in under an hour and loaded with veggies. Try our healthy barley,
chickpea and eggplant casserole with parsley pesto for a light meal.
Ingredients
• 11/2 tbsp extra virgin olive oil

• 1 small (about 350g) eggplant, cut into 2cm pieces
• 1 large red onion, finely chopped
• 2 large celery sticks, coarsely chopped
• 1 lemon, rind finely grated, juiced
• 150g (3/4 cup) pearl barley, rinsed, drained
• 250ml (1 cup) homemade or reduced-salt vegetable stock
• 2 zucchini, coarsely chopped
56
• 1/2 cup firmly packed fresh continental parsley leaves

• 20g (1 ⁄4 cup) finely grated parmesan
• Extra parsley leaves, to serve
Directions
Step 1
Heat 2 tsp of oil in a large non-stick saucepan over high heat. Add the eggplant.
Cook, stirring, for 2-3 minutes or until golden. Transfer to a plate and set aside.
Step 2
Reduce heat to medium. Add 1 tsp of remaining oil, onion and celery. Cook,
stirring, for 5 minutes or until vegetables soften. Add garlic and lemon rind. Stir
for 1 minute or until aromatic. Add barley, stock and 500ml (2 cups) water. Bring
to the boil. Reduce heat. Cover and simmer, stirring occasionally, for 25 minutes
or until liquid is almost evaporated and barley is al dente. Add the chickpeas,
zucchini, tomato and eggplant. Simmer for 5 minutes or until zucchini is tender.
Season.
Step 3
Meanwhile, place parsley, parmesan, 1 tbs lemon juice, remaining oil and 2 tsp
water in a small food processor. Process until smooth. Season.
Step 4
Top casserole with pesto and extra parsley.

333kcal 1392kj 11g 39g 13g 12g
57
SPICY PORK BULGOGI

Bring a touch of Korean barbecue to the dinner table with this sweet pork
dish.
Ingredients
• 2 tsp rice wine vinegar

• 1 tsp brown sugar
• 1 large garlic clove, crushed
• 1/2 tsp dried red chilli flakes
• 1 1/2 tbsp salt-reduced soy sauce
• 1 tbsp sesame oil
• 200g green round beans, halved lengthways
• 2 carrots, cut into matchsticks
• 130g (2 cups) bean sprouts, trimmed
• 2 tsp lightly toasted sesame seeds
• 2 cups steamed brown rice, to serve
58
Directions
Step 1
Combine vinegar, sugar, garlic, chilli flakes, 1 tablespoon of soy sauce and 2
teaspoons of sesame oil in a glass bowl. Add the pork and stir to coat. Cover and
place in the fridge for 2-3 hours to marinate.
Step 2
Cook the green beans in a large saucepan of boiling water over high heat for 1-2
minutes or until tender crisp, adding the carrot in the last 30 seconds of cooking.
Refresh under cold running water. Drain. Transfer to a large bowl.
Step 3
Add the bean sprouts, remaining soy sauce, remaining sesame oil and half the
sesame seeds to the green bean mixture. Toss to combine.
Step 4
Heat a barbecue flat plate or frying pan on high. Cook the pork, turning, for 2-3
minutes or until golden and just cooked. Divide green bean mixture among
bowls. Top with the pork and remaining sesame seeds. Serve with the rice.

368kcal 1540kj 9g 36g 6.5g 35g
59
PIRI PIRI FISH WITH CHARRED CORN SALAD

Turn up the heat on the barbecue and enjoy this winning fish dinner, ready
in just 30 minutes.
Ingredients
• 2 tsp finely grated lime rind

• 2 tsp smoked paprika
• 1/2-1 tspdried red chilli flakes, to taste
• 4 x 150g firm white fish fillets
• 3 sweet corn cobs, husk and silks removed
• 2 limes, halved
• 150g snow peas, sliced
• 1/2 avocado, chopped
• 2 cups picked watercress sprigs
• 1/2 cup fresh coriander leaves
• 2 tsp fresh lime juice
60
Directions
Step 1
Combine the rind, paprika and chilli flakes in a small bowl. Sprinkle the spice
mixture evenly over the fish fillets.
Step 2
Preheat a barbecue grill and flat plate on medium-high. Spray the corn, limes
and fish lightly with olive oil. Cook the corn on the grill, turning, for 8 minutes or
until lightly charred and tender. Cool slightly. Cut kernels from cobs.
Step 3
Combine the tomato, snow pea, avocado, watercress, coriander, corn kernels and
lime juice in a large bowl.
Step 4
Cook the fish on the flat plate, turning, for 2-3 minutes each side or until just
cooked through. Transfer to a plate. Cook the lime halves on the grill, flesh side
down, for 1 minute or until charred. Serve the fish with the corn salad and charred
lime to squeeze over the fish.

299kcal 1252kj 9g 16g 9g 34g
61
AMARANTH AND QUINOA STUFFED PEPPERS

20 mins 1hr 4 servings
These colourful peppers are stuffed with vegetables, seeds and grains.
Ingredients
• 135g (2/3 cup) quinoa

• 2 tbsp Amaranth
• 1 onion, finely chopped
• 1 medium zucchini, trimmed, grated
• 2 tbsp currants
• 2 tbsp sunflower seeds, lightly toasted
• 2 tbsp roughly chopped flat-leaf parsley
• 2 vine ripened tomatoes, diced
• 75g fresh ricotta cheese
• 4 large capsicums, halved lengthwise, seeded
62
Directions
Step 1
Preheat oven to 180°C or 160°C fan forced. Line a large baking tray with non stick
baking paper. Place the quinoa and amaranth in a medium saucepan with
400ml water, bring to the boil. Reduce heat to low, cover and simmer for 12-15
minutes or until water is absorbed and grains are al dente. Remove from heat,
set aside to cool.
Step 2
Meanwhile, heat a large frying pan over a medium heat, spray with oil. Cook the
onion and zucchini, stirring, for 5 minutes or until softened. Add the garlic and
cumin, cook for 1 minute more. Remove from heat and set aside to cool.
Step 3
Place onion mixture, grains, currants, sunflower seeds, parsley, tomato and
ricotta in a large bowl. Stir to combine. Season with salt and pepper.
Step 4
Stuff the capsicums with the quinoa mixture and place on the prepared tray,
cover tray with foil. Bake in preheated oven for 20 minutes. Remove foil, bake for
a further 15-20 minutes, or until vegetables are tender and stuffing is golden.

287kcal 1200kj 8.5g 39g 8.5g 14g
63
GRILLED TOFU WITH BROWN RICE, ASIAN GREENS AND CHILLI SESAME
DRESSING
With a sticky soy chilli dressing and plenty of chargrilled tofu, this
hearty vegetarian dish is sure to satisfy.
Ingredients

• 1 1/2 tbsp sake
• 350g firm tofu, cut into 1cm-thick slices
• 3 green shallots, thinly sliced
• 1 long fresh red chilli, deseeded, finely chopped
• 300g broccoli, cut into florets
• 150g snow peas, trimmed
• 1 bunch baby bok choy, trimmed
• 240g (2 cups) Uncle Ben's® Microwave Brown Rice, heated following
packet instructions, to serve
64
Directions
Step 1
Combine the garlic, 2 tsp ginger, 1 tbs tamari and 1 tbs sake in a shallow glass or
ceramic dish. Add tofu and turn to coat. Cover with plastic wrap. Set aside for 30
minutes to marinate.
Step 2
Combine the shallot, chilli, sesame oil, remaining 1 tsp ginger, 1 tbs tamari and 2
tsp sake in a small bowl.
Step 3
Preheat a barbecue grill or chargrill pan on medium-high. Drain tofu, discard

excess marinade. Lightly spray with oil. Cook for 2 minutes each side or until
lightly charred.
Step 4
Meanwhile, place broccoli and snow peas in a steamer over a saucepan of

simmering water. Cover and steam for 2-3 minutes or until tender crisp, adding
bok choy for the last minute of cooking time.
Step 5
Serve tofu with the rice, steamed greens and soy chilli dressing.

315kcal 1319kj 10g 30g 10g 21g
65
SPICY PORK MEATBALLS WITH CARROT AND CORIANDER SALAD

Spicy meatballs never looked so good, thanks to this 30-minute weeknight

winner.
Ingredients
• 500g extra lean pork mince

• 3 tsp sambal oelek
• 2 tsp fish sauce
• 2 tbsp chopped fresh coriander, plus 1/2 cup whole leaves, extra
• 100g baby spinach leaves
• 2 carrots, peeled into ribbons
• 1 Lebanese cucumber, peeled into ribbons
66
• 4 radishes, thinly sliced

• 1 tsp brown sugar
• 260g (2 cups) cooked quinoa, to serve
Directions
Step 1
Combine the pork, ginger, 2 tsp sambal oelek, 1 tsp fish sauce and chopped
coriander in a bowl. Use clean hands to roll tablespoonfuls of mixture into 24
balls. Place on a lined plate.
Step 2
Heat 1 tsp oil in a large non-stick frying pan over medium heat. Cook the
meatballs, in batches, turning, for 5-6 minutes or until golden and cooked
through.
Step 3
Meanwhile, combine the spinach, carrot, cucumber, radish and extra coriander
leaves in a large bowl. Place the lime juice, sugar, remaining sambal oelek and
oil in a small bowl. Stir until sugar dissolves.
Step 4
Serve the meatballs with the carrot salad, steamed quinoa and drizzled with the
dressing.

306kcal 1281kj 7g 22g 7g 34g
67
ROSEMARY STEAK WITH CHARRED ASPARAGUS AND WHITE BEAN SALAD

Ingredients
• 2 tsp finely chopped fresh rosemary

• 1 1/2 tsp finely grated lemon rind
• 1 1/2 tbsp lemon juice
• 2 (250g each) lean beef sirloin steaks, fat trimmed
• 350g tomato medley mix
• 2 bunches asparagus, trimmed
• 400g can cannellini beans, rinsed, drained
68
Directions
Step 1
Combine the rosemary, 1 tsp rind, 1 tbs lemon juice and 2 tsp oil in a shallow glass
or ceramic dish. Add steaks and turn to coat. Cover with cling wrap. Set aside for
30 minutes to marinate.
Step 2
Preheat barbecue grill or chargrill pan on medium-high heat. Brush steaks with
1 tsp of oil. Cook for 2-3 minutes each side for medium or until cooked to your
liking. Set aside, covered loosely, for 4 minutes to rest. Slice.
Step 3
Meanwhile, lightly spray the asparagus and tomatoes with olive oil. Cook the
asparagus and tomatoes, turning, for 1-2 minutes each side or until lightly
charred and tender. Combine the tomatoes, white beans, remaining rind, lemon
juice and oil in a bowl. Season.
Step 4
Serve the steaks with the grilled asparagus and white bean salad.

270kcal 1129kj 9g 10g 7g 33g
69
INDIAN LAMB CUTLETS WITH LENTIL, KALE AND CAULIFLOWER SALAD

10 mins 25mins 4 servings
Get healthy with this hearty low-cal and gluten-free dinner.
Ingredients
• 1/2 large head cauliflower, cut into florets

• 1/2 large bunch kale, trimmed, torn into pieces
• 400g can brown lentils, rinsed, drained
• 1/2 small red onion, finely chopped
• 1/2 cup fresh continental parsley leaves, chopped
• 1/2 tsp honey
• 1 lemon, rind finely grated, juiced, plus lemon wedges, to serve
• 2 tsp brown mustard seeds
• 12 small French trimmed lamb cutlets
70
Directions
Step 1
Preheat the oven to 200°C/180°C fan forced. Line a baking tray with baking paper.
Spread the cauliflower over the prepared tray and spray lightly with oil. Roast for
15 minutes. Add the kale to tray. Spray kale with a little more oil and return to
the oven for 8-10 minutes or until the cauliflower is tender and kale is crisp.
Step 2
Meanwhile, place the lentils in a large bowl with the onion, parsley, oil, honey, 1
tablespoon lemon juice and 1 teaspoon lemon rind. Toss to combine. Set aside.
Step 3
Combine the mustard seeds, cumin, turmeric and 1 teaspoon of the lemon rind
in a small bowl. Sprinkle the spice mixture evenly over the lamb cutlets. Spray
lightly with oil. Preheat a chargrill or large non-stick frying pan over medium-
high heat and cook the cutlets for 2 minutes each side or until cooked to your
liking. Transfer to a plate. Cover loosely with foil and set aside to rest for 3 minutes.
Step 4
Add the roasted vegetables to the lentils. Gently stir to combine. Serve cutlets
with the lentil salad and lemon wedges.

293kcal 1226kj 12g 9g 6g 34g
71
HEALTHY SALMON, POTATO AND BROCCOLI TRAY BAKE

With delicious turmeric, chilli, mustard seed and coriander, this healthy
spiced salmon and vegetable tray bake will be a new dinner winner.
Ingredients

• 2 tsp mustard seeds
• 1/2 tsp ground chilli
• 1 tsp ground coriander
• 500g baby potatoes, halved
• 230g (1 1/2 cups) frozen green peas
• 1 bunch broccolini, halved
• 175g mini capsicums
• 250g cherry truss tomatoes
• 4 x 120g skinless salmon fillets
72
• 80g (1/3 cup) natural yoghurt

• 2 tbsp chopped fresh coriander leaves
• Coriander sprigs, to serve
Directions
Step 1
Preheat oven to 200C/180C fan forced. Line a large baking dish or tray with
baking paper. Place the turmeric, mustard seeds, chilli and ground coriander in
a bowl and stir to combine. Place the potato in the prepared dish and lightly
spray with oil. Sprinkle with the turmeric mixture and toss to combine. Bake for
30 minutes.
Step 2
Add the peas, broccolini, capsicums and tomatoes. Stir to combine. Top with the
salmon. Bake for 10-12 minutes or until the salmon is cooked to your liking.
Step 3
Meanwhile, combine the yoghurt, lime juice and chopped coriander. Season.
Step 4
Top the tray bake with coriander yoghurt, extra coriander sprigs and lime
wedges to serve.

420kcal 1756kj 18.5g 22g 7.5g 35.5g
73
HEALTHIER CHICKEN BREAST AND ZUCCHINI LINGUINE

On the table in 20 minutes, this healthier creamy chicken 'pasta' dinner will
be a hit with the whole family. It's also low in calories and gluten free.
Ingredients
• 450g chicken breast fillets, halved horizontally

• 1 tbsp olive oil
• 500g zucchini noodles
• 125ml (1/2 cup) light cream
• 80ml (1/3 cup) Massel chicken style liquid stock
• 1 tbsp fresh dill leaves
• 2 tbsp chopped fresh chives
• 30g baby spinach, to serve
• 30g parmesan, finely grated
74
Directions
Step 1
Spray a large non-stick frying pan with oil and heat over medium-high heat.
Season the chicken well and cook for 2-3 minutes each side or until golden and
cooked through. Remove from the pan and keep warm.
Step 2
Heat oil in the pan. Add the garlic and cook, stirring, for 30 seconds. Add the
zucchini noodles and cook, stirring, for 1-2 minutes. Add the light cream and
chicken stock. Simmer for 1-2 minutes or until the zucchini noodles are just
tender but not soft.
Step 3
Slice the chicken and toss through the sauce along with the dill and chives.
Divide among serving bowls. Sprinkle with the spinach and parmesan, to serve.

276kcal 1154kj 15g 4g 2g 29.5g
75
DELICIOUS DESSERTS
76
COLATE COCONUT CAKE

INGREDIENTS
• 3/4 cup all purpose flour
• 3/4 cup granulated sugar
• 1 1/2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 1/3 cup plus 1/4 cup unsweetened cocoa powder
• 1/2 cup milk
• 3 tablespoons unsalted butter melted
• 1 1/2 teaspoons vanilla extract
• 1/2 cup firmly packed brown sugar
• 1 3/4 cups boiling water
• cooking spray
• berries whipped cream and mint for garnish if desired.
77
Directions
1. Preheat oven to 350 degrees F. Grease a 9 inch square baking dish or round
souffle dish. Combine flour, granulated sugar, baking powder, baking soda,
salt and 1/3 cup cocoa in medium bowl. Add milk, butter and vanilla, stir
until just blended. Spoon the batter into the prepared dish.
2. Combine brown sugar and remaining 1/4 cup cocoa in small bowl. Sprinkle
evenly over batter. Pour boiling water over entire mixture; do not stir.
3. Bake 35 to 38 minutes, until a toothpick inserted into the top layer comes
out clean. Cool at least 10 minutes. Serve in bowls with garnishes if desired.
NOTES
Make Ahead: The cake can be made a day in advance and served chilled or at
room temperature.
Little Helpers: The kids can help make the cake batter and sprinkle the brown
sugar/cocoa mixture over the top.
Calories Fat Carbohydrates Fiber Protein

231cal 5g 45g 2g 2g
78
PROTEIN ICE CREAM

30 mins NA 30 mins
INGREDIENTS
• 1 cup almond milk
• 1 scoop Sun warrior protein powder
• 1 tablespoon unsweetened cocoa powder
• 1 packet stevia
• ¼ teaspoon vanilla extract
INSTRUCTIONS
1. Combine all ingredients in a glass measuring cup and whisk vigorously
until completely combined and no clumps remain. Pour into the pre-
frozen canister of your ice cream maker and churn until the ice cream is
solid. (It took about 25 minutes in my Cuisinart, but it will depend vary
based on your ice cream maker.) Best eaten immediately. Serve with an
ice cream scoop. and devour.
2. No ice cream maker? No problem! Pour the mixture into an ice cube tray
and freeze until solid. Then blend in the blender with as much almond
milk as need to make that lovely ice cream texture (probably about ¼ cup).
Calories Fat Carbohydrates Protein

120kcal 3g 3g 17g
79
STRAWBERRY SHORTCAKE PROTEIN OVERNIGHT OATMEAL

Strawberry season is almost upon us! To get in gear for these sweet summer
berries, I created this simple, yet wonderfully delicious strawberry shortcake
oatmeal! This overnight oatmeal is so easy to make, and it lives up to it's name! It
honestly tastes like you're having dessert for breakfast! Enjoy
Ingredients
• 3/4 cup Almond milk
• 1/2 cup Greek yogurt
• 1 1/2 cup Strawberries
• 1 cup Old fashioned oats
• 1/4 cup Protein powder
• 2 tbs Sweetener of choice
• 1/4 tsp Salt
Directions
The estimated total time to make this
recipe is 5-10 Minutes
Place 1 cup sliced strawberries in a medium bowl (or Tupperware) and smash
them with a fork until they are mashed (juice will also form, which is what you
want). Add the rest of the sliced strawberries to the bowl along with the rest of
the ingredients. Stir well to combine. Divide between 2 small bowls, mugs, or
mason jars. Cover and refrigerate overnight (or for at least an hour (or more) so
the oats soften and absorb the liquid). Enjoy cold, or microwave for 30-60
seconds to enjoy warm!
80
CRUSTLESS CHOCOLATE RASPBERRY CHEESECAKE

(LOW CARB + LOW FAT)
Crustless Chocolate Raspberry Cheesecake that is rich in flavour BUT low in
carbs, fat and only 89 calories per slice! A guilt-free chocolate pleasure! Weight
Watchers Smart Points: 4 per slice (out of 16 slices) or 5 per slice (out of 12 slices)
Ingredients
• 18 oz | 500 g reduced fat cream
cheese , at room temperature (80%
less fat)
• 2/3 cup non-fat plain Greek yogurt
• 1/2 cup natural granulated
sweetener (or caster sugar)
• 1/4 cup unsweetened cocoa powder
• 2 large eggs
• 1 cup fresh raspberries (not frozen),
divided
• 1/3 cup mini chocolate chips of choice (I use Lilly's Premium Dark
Chocolate Chips)
• 1/4 cup melted chocolate of choice (optional) to serve
Directions
1. Preheat oven to 280°F | 140°C. Pour boiling water halfway up the sides of a
large, deep baking dish and arrange dish on the lowest rack in the oven
(this helps keep the moisture in the oven and prevent the cheesecake from
developing deep cracks and drying out). Grease and line an 8-inch round
springform cake tin. Set aside.
2. Combine the cream cheese, yogurt and sweetener (or sugar) in a bowl.
Beat on low speed until smooth and combined. Fold the cocoa powder
through until incorporated into the cream cheese mixture. Add in the eggs
and beat again until smooth, for about 1 minute.
81
3. Add 3/4 cup of the raspberries and one third of the chocolate chips, and
gently fold them through.
4. Pour into prepared cake tin; top with the remaining chocolate chips and
bake for 40-50 minutes on the middle rack in your oven, until just set in
the centre (it will still have a little wobble in the centre). Turn oven off and
leave the cheesecake inside, with the oven door slightly ajar, to cool slowly
for about 1 hour.
5. Once cooled, place on a wire rack to cool completely before covering and
placing in the refrigerator to chill for 5-6 hours or overnight.
6. When ready to serve, top with the remaining fresh raspberries and drizzle
with melted chocolate (optional).

89kcal 5.8g 4g 1.3g 4.9g
82
OAT & YOGURT FRUIT PIZZA
Ingredients
FOR YOGURT PEANUT BUTTER FROSTING*:
• 2 cups (16 oz) Greek yogurt
• 2/3 cup peanut butter (or
PB2 powdered peanut
butter); may substitute
other nut butter like
almond, walnut, or
cashew
• 1 teaspoon vanilla
• 3 tablespoons honey, or
more to taste; may
substitute other preferred
sweetener
FOR OATMEAL COOKIE CRUST:

• 1/3 cup grapeseed, vegetable, or coconut oil
• 1/2 cup unsweetened applesauce
• 3/4 cup packed brown sugar
• 1 large egg
• 1-1/2 teaspoons vanilla extract
• 1-1/2 cups whole wheat pastry flour (or half white and half whole wheat
flour)
• 3/4 cups rolled oats (not instant)
• 1-1/2 teaspoons baking powder
• 1/2 teaspoon salt
• 1/2 teaspoon cinnamon
• 1 tablespoon flaxseed meal (optional)
83
• 1/2 cup chopped walnuts (optional)

• FOR FRESH FRUIT:
• Varied colors make a pretty presentation. Choose from sliced strawberries,
kiwi, bananas; halved grapes or cherries; whole blueberries, raspberries, or
blackberries; canned mandarin oranges or peach slices (drained & dried)
Directions
(1) MAKE THE FROSTING:
In medium bowl, add frosting ingredients and stir until well combined. Taste and
add more honey, if needed. Cover and chill at least 1 hour.
(2) MAKE THE COOKIE CRUST:
Preheat oven to 350 degrees. Line 12-inch pizza pan with parchment paper,
extending it 1 inch from the pan edge on at least 2 sides; set aside. In large bowl,
whisk together oil, applesauce, brown sugar, egg, & vanilla until well
combined. Add flour, oats, baking powder, salt, cinnamon & flaxseed; stir with
wooden spoon until well combined. Stir in chopped walnuts. Transfer dough to
center of parchment-covered pizza pan, and spread with back of wooden spoon
evenly to edges of pan. Bake 15 minutes until starting to slightly brown around
edges and is firm in center. Cool 15 minutes in pan on cooling rack. Use
parchment paper "handles" to remove crust from pan and transfer to cooling
rack; cool completely. Invert onto serving plate; carefully peel off parchment
paper. Turn crust over.
(3) FROST AND TOP WITH FRUIT:
Frost crust with chilled yogurt frosting, spreading evenly all the way to the edge.
Arrange fresh fruit on top in circles, beginning on the outside edge and filling
towards the center. Serve right away, or chill for up to 4 hours before serving.
*FOR CHOCOLATE YOGURT FROSTING, omit peanut butter and add 1/4 cup
unsweetened cocoa; stir until well combined and smooth. Taste and add more
honey, if needed.
GLUTEN FREE OPTION: Use gluten-free oats and substitute gluten-free oat flour
for the wheat flour.
84
MAKE AHEAD TIPS. You can make the crust and frosting ahead and store for up
to 24 hours in advance so they're ready to assemble the next day. Bake the cookie
crust, cool, cover, and store at room temperature. Mix the yogurt frosting, cover
and chill in fridge. The next day, frost the crust, slice and arrange the fruit, and
it's ready to serve.

336kcal 32.8g 3.1g 3.1g 11.3g
85
SIX INGREDIENT PROTEIN FUDGE

Ingredients
• 1 oz Mixed Nuts
• 1/4 cup Soy Milk
• 1 tbsp Cocoa Powder
(Unsweetened)
• 1/3 tbsp Honey
• 1 serving (serving = 1 scoop) Jay Robb
Chocolate Whey Protein
• 1 serving (serving = 2 tbsp) Harris
Teeter Organic Peanut Butter
Directions
Combine all ingredients using a hand blender/food processor, mix in the nuts....
Line baking pan with parchment/cling wrap, pour the batter... Freeze for an hour
then chop in Shape desired!! And it's Ready to eat!!!! Now I'm happy to eat my
guilt free Chocolate Bars!!
86
HEALTHY HOMEMADE WHOLE WHEAT GRAHAM CRACKERS

Delicious and healthy Homemade Whole Wheat Graham Crackers made low fat,
low sugar, high fiber, eggless and vegan!
Ingredients
• 270g (2¼ cups) Whole Wheat Flour (divided)
• 48g (¼ cup) Sucanat (or sweetener of choice)
• 1 tsp Ground Cinnamon
• ½ tsp Baking Soda
• ¼ tsp Salt
• 42g (2 tbs) Pure Maple Syrup
• 42g (2 tbs) Molasses
• 30g (2 tbs) Unsweetened Applesauce
• 28g (2 tbs) Grapeseed Oil
• 1 tbs Unsweetened Vanilla Almond Milk
• 1 tsp Vanilla Extract
Directions
1. Line 2 cookie sheets with parchment paper and place a large Silpat on
your counter.
2. In a small bowl, set aside ¾ cup of the whole wheat flour.
3. In a medium-sized mixing bowl, whisk together the remaining 1½ cups of
whole wheat flour, sucanat, cinnamon, baking soda, and salt.
4. In a large bowl, whisk together the maple syrup, molasses, applesauce, oil,
milk, and vanilla extract. Dump the dry ingredients over the wet
ingredients and fold together.
87
5. Dust the Silpat with the rest of the reserved ¾ cup of WW flour and knead
the dough. Once you form a ball, let the dough rest for 10 minutes.
6. Heat the oven to 350 degrees Fahrenheit. Roll the dough to ~⅛"
thickness. Slice crackers using a pizza cutter and use a spatula to lift each
square onto the prepared pan. Dock the dough with a fork, then bake for
~14-16 (baking time depends on size of crackers, just keep watch and take
the crackers out when the edges have browned slightly). Slide the
parchment paper onto a wire cooling rack and let cool completely.
Calories Fat Carbohydrates Protein

120kcal 3g 29g 3g
88
HEALTHY BAKED RICE PUDDING

Prep time Cook Total Time
5 mins 35 mins 40 mins
Ingredients
• 2 c. cooked rice
• 1/3 c. sucanat or honey or applesauce (or any
combination)
• 2–3 eggs, slightly beaten
• 2 c. milk
• 1 Tbs. vanilla extract (or make your own)
• 1/4 – 1/2 c. raisins
• 1 tsp. cinnamon
• 1/4 tsp. salt
Directions
1. Dump rice in 8×8 pan, spreading evenly (no need to grease).
2. Sprinkle raisins on top.
3. Mix all remaining ingredients in a bowl.
4. Pour the liquid into the pan, covering the rice and raisins.
5. Bake about 35-45 minutes in a 350 degree oven.
6. Let stand ten minutes to “cure.” (If you dig in right away, it may be runny. It
will firm up as it cools.)
7. Serve warm or cool.
89
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NORM'S LOW CALORIE COOKBOOK

PIRI PIRI FISH WITH CHARRED CORN SALAD .............................................................................................................60

CHIA YOGURT POWER BOWL

Prep time Cook time Total time

• 2 cups nonfat Greek yogurt

• 1.5 cups milk (any kind will work)

• 1/4 cup chia seeds

• 2 teaspoons vanilla extract

• Toppings: WholeMe, blueberries,

Serving Size: 1/6

Calories Sugar Fat Carbohydrates Fiber Protein

SIMPLE VEGAN OMELET

Prep time Cook Time Total time

• 5 ounces firm silken tofu (drained and

• 2 large cloves garlic (minced)

• 2 Tbsp nutritional yeast

• Salt and black pepper

• 1/4 tsp paprika

• 1 tsp cornstarch or arrowroot powder

• 1 heaping cup veggies of choice (I like onion, tomato, mushroom, spinach)

• Vegan Parmesan Cheese

1. Preheat oven to 375 degrees F (190 C).

3. Heat a small-to-medium, oven-safe skillet over medium heat. Once hot,

4. Transfer garlic to food processor, along with remaining omelet ingredients

*Loosely adapted from Post Punk Kitchen

*Nutrition information is a rough estimate.

Calories Sugar Fat Carbohydrates Fiber Protein

CINNAMON ROLL PROTEIN SMOOTHIE

Prep time Servings Total time

• 1 scoop vanilla protein powder

• 1/4 cup plain yogurt

• 1/2 tsp cinnamon

• 1/4 cup almond milk

1. Place ingredients into a blender and pulse until everything is smooth.

Calories Sugar Fat Carbohydrates Fiber Protein

MICROWAVE EGG BREAKFAST SANDWICH

Prep time Servings Total time

• 1 Everything bagel thin

Calories Sugar Fat Carbohydrates Fiber Protein

SWEET POTATO, BLACK BEAN & EGG WHITE BREAKFAST BURRITOS

• 6 8-inch whole wheat tortillas (you

Calories Sugar Fat Carbohydrates Fiber Protein

HIGH PROTEIN LUNCH

ONE-PAN CAPRESE CHICKEN

• 1/2 French shallot, finely

Calories Energy Fat Carbohydrates Fiber Protein

HEALTHY SPANISH CHICKEN AND BEANS

• 1 tsp smoked paprika

Calories Energy Fat Carbohydrates Fiber Protein

• 1 tsp olive oil

Calories Energy Fat Carbohydrates Fiber Protein

MAPLE AND TAMARI TOFU WITH BROCCOLINI NOODLES

• 1 tbsp maple syrup

Calories Energy Fat Carbohydrates Fiber Protein

HEALTHIER CHICKEN AND CARROT-NOODLE PAD THAI

• 2 tbsp coconut sugar

Calories Energy Fat Carbohydrates Fiber Protein

GINGER PORK STIR-FRY WITH SNOW PEAS, CABBAGE AND ALMONDS

• 1 tbsp Chinese cooking wine

• 15g natural almonds