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Healthy recipes

Pasta with two-cheese sauce

Pasta with two-cheese sauce

This is one of the quickest options for a nutritious family meal – the cheese mixture is prepared in the time it takes the pasta and peas to cook. When you add the hot pasta to the parmesan and ricotta, the heat melts them, producing an instant creamy sauce.
Burghul pilaf

Burghul pilaf

The combination of grains and beans is common to all cuisines with a tradition of vegetarian meals. In this delicious one-pot main dish, ground coriander and cinnamon and dried apricots add a Middle Eastern flavour.
Smoked fish paella

Smoked fish paella

One of the reasons the so-called Mediterranean diet is considered healthy is that it features many dishes like this one from Spain, based on rice cooked in olive oil with lots of vegetables and a modest amount of protein foods. The spicy chorizo here adds an authentic Spanish flavour.
Papaya and avocado salad

Papaya and avocado salad

This refreshing salad with a hint of spice will convert anyone wary of mixing fruit with raw vegetables. Starting with a base of crisp lettuce, slices of orange or yellow capsicum are layered with avocado and papaya. Toasted pepitas add protein and crunch.
Ham and celeriac pitas

Ham and celeriac pitas

This refreshing salad sandwich is packed with crunchy vegetables, smoked ham, dried fruit and green olives that gives lovely contrasting flavours and textures. The tangy mustard dressing is based on Greek-style yogurt and mayonnaise.
Steamed fish fillets with spring vegetables

Steamed fish fillets with spring vegetables

Bamboo steamer baskets are very handy for this dish – you can stack them so that everything can be steamed together. The moist heat from steaming ensures that the fish doesn't dry out. If using a purchased stock, dilute it as it will get a lot of flavour from the marinade.
Potato salad with horseradish dressing

Potato salad with horseradish dressing

Everyone loves potato salad, but it can be high in kilojoules and fat. This lower-fat version is made with a light fromage frais and yogurt dressing flavoured with horseradish. Toss in the dressing while the potatoes are still warm and serve garnished with bresaola (Italian dried beef).
Aromatic beef curry

Aromatic beef curry

This will satisfy even the most demanding curry addict. Lean and tender sirloin steak is quickly cooked with lots of spices, tomatoes, mushrooms and spinach, with yogurt added to give a luxurious feel. Served with cardamom-spiced rice, it makes a really healthy and nutritious meal.
Curried lentil and vegetable pilaf

Curried lentil and vegetable pilaf

By using some supermarket convenience foods, such as ready-prepared vegetables, and ginger and garlic bottled in oil, this dish can be on the table in half an hour. It makes a one-dish vegetarian meal that is rich in protein, starchy carbohydrate and other essential nutrients.
Melon, fetta and orange salad

Melon, fetta and orange salad

Here, the classic starter of melon and prosciutto is transformed into a tempting main-dish salad with the addition of fetta, cherry tomatoes, cucumber and oranges. Serve for lunch, with warm ciabatta bread to mop up the juices, or as a starter for 6 people.
Stir-fried chicken and avocado salad

Stir-fried chicken and avocado salad

This is an excellent main dish salad, combining stir-fried strips of chicken and bacon in a hot piquant dressing with creamy avocado and sweet cherry tomatoes. It is perfect for when the weather starts to get cooler but you still want to eat a healthy salad.
Eggs Benedict

Eggs Benedict

Created in the 1920s at Delmonico's restaurant in New York City, this dish traditionally uses ham or bacon and a rich butter sauce. Here, a lower-fat yogurt and chive hollandaise contrasts with the richness of poached eggs and lean prosciutto, to make a lighter, but equally special version.
Kangaroo Bolognese with Wholemeal Tagliatelle

Kangaroo Bolognese with Wholemeal Tagliatelle

In Italy, slow-cooked bolognese is traditionally made with pork and veal, but here kangaroo is used as it is extremely lean. Substitute any lean meat if kangaroo is not available.
Quick and Healthy Eggs

Quick and Healthy Eggs

Eggs are fantastic if you want something quick. An omelette is fast food at its best. Basil, parsley or chives are a perfect addition, or spice it up with Vietnamese mint or Thai basil. A zesty tomato chutney will give it flair. This recipe serves 1.
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