Recipes

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
01
Nov
2016
4 serves, approximately 2-3 grams of fibre per serve

Note: 4-5 grams of fibre with white bread roll

Ingredients - Crab cakes
  • 10 crushed water biscuits
  • 1 tablespoon of chopped chives
  • 1 cup finely chopped parsley
  • 2 teaspoons of mayonnaise of your choice
  • 2 tablespoons extra virgin olive oil
  • ½ peeled red capsicum deseeded and chopped finely
  • ½ peeled green capsicum deseeded and chopped finely
  • 2 beaten eggs
  • 3 drained tins of crab meat
  • Crusty white bread rolls to serve
02
Jan
2017
2 tacos each for 4 people, approximately 2-3 grams of fibre per serve
 
Ingredients
  • 8 soft round wraps wholemeal
  • 750 grams of peeled and deveined prawns
  • 2 tablespoons of extra virgin olive oil
  • 10 grams of Mexican spice mix
  • Zest of two limes
  • Juice of two limes
  • Tablespoon of fresh grated ginger
  • 1 cup of fresh corn kernels
  • ¼ cup packed freshly chopped coriander leaves
  • 1 cup of finely chopped Chinese cabbage
  • 1 tablespoon of fresh finely chopped chives
  • 1 cup of red kidney beans washed and drained
  • 1 large avocado
  • 1 cup of plain Greek yoghurt
01
Mar
2017
Two serves, 2 – 3 grams of fibre per serve

Ingredients
  • 1 sheet of nori seaweed sliced into thin strips
  • 1/2 peeled and sliced avocado
  • 1 tablespoon of chives very finely sliced
  • 20 grams of *sesame seeds
  • 150 grams of basmati rice
  • 60 mls of low salt soy sauce (tamari)
  • 60mls of mirin or sherry
  • 2 tablespoons of sesame oil
  • 200 grams of fresh raw sushi grade salmon or tuna
  • **Salad
  • 5-6 fresh washed oak lettuce roughly chopped
  • Juice of one fresh orange
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