Recipes

02
Oct
2014
Serves 4, 5 grams of fibre per serve- vegetarian option 7 grams.
 
Ingredients
  • 4 zucchinis – spiralised
  • 200 grams of lean beef, chicken, turkey or pork mince 200 grams of Kidney beans (OR 400 grams of Kidney beans if vegan, vegetarian)
  • 1 500 ml container of pasata tomato sauce
  • 3 garlic cloves
  • 1 cup grated carrot
  • 2 teaspoons of basil pesto
  • Parmesan cheese (leave out for vegan)
  • 2 low salt stock cubes (beef, chicken or vegetable)
02
Oct
2014
Serves 4, 2 grams of fibre per serve.
 
Ingredients
  • 4 zucchinis – spiralised
  • 400 grams of lean beef, chicken, turkey or pork mince OR Tofurky ground beef (this product is 2 grams of fibre per 55 grams)
  • 1 500 ml container of pasata tomato sauce
  • 1 teaspoon garlic powder
  • 1/2 cup grated carrot
  • 2 teaspoons of basil pesto
  • Parmesan cheese (Redwood or Bellisimo vegan brand 'cheese' grated if desired)
  • 2 low salt stock cubes (beef, chicken or vegetable)
02
Sep
2014
Serves 6-8, 8 grams of fibre per serve.
 
Ingredients
  • Two bunches of English spinach washed and chopped into small pieces
  • One brown onion peeled and chopped
  • 1 crushed garlic clove
  • 1 tablespoon of extra virgin olive oil
  • Olive oil spray
  • 250 grams of feta crumbled
  • 3 eggs lightly beaten
  • Salt and pepper to taste
  • 6 sheets of filo pastry
02
Sep
2014
Serves 6-8, 3 grams of fibre per serve
 
Ingredients
  • 400 grams of baby spinach washed and chopped into small pieces
  • 400 grams of cooked peeled white potato chopped into small 12cm chunks
  • 2 teaspoons of garlic powder
  • 1 tablespoon of extra virgin olive oil
  • Olive oil spray
  • 250 grams of feta crumbled
  • 3 eggs lightly beaten
  • Salt and pepper to taste
  • 6 sheets of filo pastry
04
Aug
2014
Serves 4, 5.5 grams of fibre per serve.
 
Ingredients
  • 1/3 cup of low salt tamari sauce
  • ¼ cup chicken (or vegetable stock)
  • 1 teaspoon sesame oil
  • 2 teaspoons brown or coconut sugar
  • 2 cloves garlic - crushed
  • 500 grams of minced meat of your choice or firm tofu
  • 2 teaspoons of arrowroot flour
  • 1 tablespoon of extra virgin olive oil
  • 1 red onion finely chopped
  • 1 Chilli thinly sliced
  • 1 bunch of bok choy or other Asian greens, separated, washed and drained
  • 1 red capsicum sliced thinly
  • 1 cup of bamboo shoots
  • 2 teaspoons of grated ginger
  • 100 grams of fresh shitake mushrooms sliced thinly
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