Recipes

01
Jan
2016
Makes 12 serves, 5-6 grams of fibre per serve

Ingredients
  • 600 grams of skinless salmon cut into cubes
  • 150 grams red capsicum roughly chopped
  • 150 grams green beans roughly chopped
  • 1 tablespoon of coconut oil
  • 80 grams peanuts - toasted
01
Jan
2016
Makes 12 serves, 3-4 grams of fibre per serve

Ingredients
  • 600 grams of skinless salmon cut into cubes
  • 150 grams red capsicum (Skin removed) roughly chopped
  • 150 grams snow peas (String removed) roughly chopped
  • 1 tablespoon of coconut oil
  • 40 grams *cashew nuts toasted
01
Jun
2016
Makes 6 serves, approximately 5-6 grams of fibre per serve
 
Ingredients
  • 6 serves of tricolour quinoa approximately 150 grams per person (300 grams uncooked quinoa)
  • 30 grams of dried wakame seaweed crumbed or flaked
  • ½ chopped red onion
  • 1/3 cup of extra virgin olive oil
  • 2 tablespoons of finely chopped green olives
  • 2 teaspoons of grated zest of lemon
  • ½ cup of chopped fresh parsley
  • Salt and pepper for fish seasoning
  • 6 steaks of fish – ling, bream, blue eye cod or swordfish are best
01
Sep
2016
Makes 16 rolls, approximately 4 grams of fibre per serve
 
Ingredients - ‘Pastry’
  • 8 slices of wholemeal wholegrain bread, crusts removed (save half the crusts)
  • Olive oil spray
  • 1 beaten egg
  • 2 tablespoons of sesame seeds for decoration
Ingredients - Filling
  • 500 grams of chicken mince
  • Four green onions sliced finely
  • 1 tablespoon of fish sauce
  • 1 tablespoon of honey
  • 1 cup of finely chopped coriander
01
Nov
2016
4 serves, approximately 6-7 grams of fibre per serve

Note: 9-11grams of fibre with wholemeal roll
 
Ingredients - Crab cakes
  • 2 tablespoons of flaxseed
  • 6 crushed rye biscuits
  • 1 red onion finely chopped
  • 1 cup finely chopped parsley
  • 2 teaspoons mayonnaise of your choice
  • 2 tablespoons extra virgin olive oil
  • ½ red capsicum deseeded and chopped finely
  • ½ green capsicum deseeded and chopped finely
  • 2 beaten eggs
  • 3 drained tins of crab meat
  • Crusty seeded brown bread rolls to serve
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