Healthy breakfast recipes

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Healthy breakfast recipes
Orange muffins
 ½ tsp bicarbonate soda
 1 egg ( lightly beaten)
 2 cups wholemeal self-raising flour
 ½ cup orange juice ( freshly squeezed)
 ¼ cup sugar ( brown)
 ½ cup vanilla yogurt ( low fat)

Pre-heat oven to 200 degrees C. Lightly coat a 12-cup muffin tray with cooking spray. Sift the
flour and bicarbonate soda into a medium bowl. Combine the yoghurt, orange juice and
sugar. Add mixture to the flour. Add the egg and stir to combine, being careful not to over
mix. Spoon mixture into the prepared tray and bake for 12 to 15 minutes.

Recipe and image from Nutrition Australia

Creamy rice pudding
 ½ cup rice
 2 cups reduced fat milk
 1 tsp ground mixed spice
 2 tbsp sultanas

Add all ingredients to a saucepan. Cook stirring, until rice is tender and has absorbed all the
liquid. Serve warm or allow rice to cool in the fridge, for a great chilled snack.

Winter warming porridge
 1/3 cup quick oats
 ½ cup reduced fat milk
 ½ cup water

Topping ideas:
 ¼ tsp ground nutmeg and 1 tbsp honey
 1 tbsp cup chopped unsalted nuts (e.g. walnuts or pecans) and 1 tbsp chopped dates
 2 tbsp chopped dried apricots and 1 tsp flax seeds or pepitas
 ¼ diced green apple and ¼ tsp ground cinnamon

Combine oats, water and milk in a saucepan. Cook stirring, on a low heat, until mixture
thickens. Add desired topping and serve.

Disclaimer: Cancer Council Queensland (CCQ) does not warrant that the information in this publication is correct, up to date or complete nor that it is suitable for any particular purpose.
Your use of the information in this publication is at your own risk. Please refer to CCQ’s website http://www.cancerqld.org.au/page/about_us/disclaimer/ for the full text of our disclaimer.

Avocado on toast
 1/2 avocado, ripe, peeled and sliced
 1-2 pieces of wholemeal or multigrain bread
 Low fat feta cheese, finely crumbled
 Slice of fresh lemon
 Small handful of rocket
 Cracked pepper to taste

Slice avocado as desired and crumble feta cheese in a bowl. Toast bread in toaster. Place
avocado mix onto toast and spread evenly with a butter knife. Top with rocket, a drizzle of
lemon and season with pepper to taste.

Toasted Breakfast muffin
 1-2 wholemeal English muffins, cut in half
 1/2 tomato finely sliced
 1 slice of low fat cheese
 Small handful of spinach
 1/2 tea spoon of salt reduced margarine spread
 Sandwich press or grill.

Lightly spread margarine on the outside of English muffin halves. Place tomato, spinach and
cheese on one English muffin half and season with cracked pepper as desired. Finish by
topping with other English muffin half. Place in sandwich press or grill for 40 to 60 seconds,
checking to avoid burning. Variation - cook English muffin in toaster and place fillings in
afterwards.

Dried fruit compote
 2 cups mixed dried fruit (e.g. apricots, sultanas, apple, peach, pear, prunes)
 Juice and rind of 1-2 oranges
 1-2 cinnamon quills
 Water

Combine dried fruit, rind, orange juice and cinnamon in a saucepan. Add enough water to
just cover fruit. Cook stirring until sauce thickens and fruit softens. Alternatively add all
ingredients to a bowl and refrigerate overnight. Place refrigerated mixture in a saucepan and
cook as above.

Last updated September 2013

Healthy lunch box ideas
       If you are packing a lunch box for work, school, sport or childcare, use the checklist,
       suggestions and swaps below to ensure you have healthy food to refuel during the
       day.

       Checklist

             Include a wide variety of nutritious foods from the five food groups
                  o Vegetables and legumes
                  o Fruit
                  o Grain foods, such as breads, crackers, cereals, rice and pasta
                  o Lean meat, chicken, fish, eggs, tofu, nuts and seeds
                  o Reduced fat milk, yogurt or cheese.
             Choose a variety of colours of in season fresh fruit and vegetables
             Choose wholegrain, wholemeal or high fibre breads or grain foods
             Limit foods containing saturated fat, sugar and salt, such as biscuits, cakes, pastries,
              chips and processed meats
             Avoid sugar sweetened drinks
             Include plenty of water.

       Lunch box suggestions

             Healthy sandwich or wrap
             Egg and lettuce
             Grated carrot and low fat cheese
             Tuna and salad
             Chicken and salad
             Lean roast beef with low fat cheese, tomato and lettuce
             Roast pumpkin, low fat feta, spinach and onion.

       Options other than sandwiches

             Wholegrain crackers with low fat cheese and salad
             Zucchini or grated vegetable fritters
             Salad with chicken or tinned fish
             Homemade pizzas – use thin wholemeal bases or pita bread and plenty of diced
              vegetables
             Wholemeal vegetarian pasta (either cold or warm).

Disclaimer: Cancer Council Queensland (CCQ) does not warrant that the information in this publication is correct, up to date or complete nor that it is suitable for any particular purpose.
Your use of the information in this publication is at your own risk. Please refer to CCQ’s website http://www.cancerqld.org.au/page/about_us/disclaimer/ for the full text of our disclaimer.

Other healthy snacks

             Fresh, frozen or canned fruit (in natural juice)
             Corn on the cob – use exotic herbs and spices for added flavour
             A boiled egg
             Potato topped with coleslaw
             Raisin toast with a thin spread of margarine
             Fruit smoothie with reduced fat milk and yogurt
             Low-fat custard or yoghurt
             Toasted wholemeal muffins with avocado and tomato slices
             Untoatsed muesli or wholegrain cereal with sliced fruit and low-fat milk
             Dried fruit and nuts (occasionally)
             Muesli bars (select healthier versions or those with the Heart Foundation tick).

       Snack swaps

             Healthy snacks help keep energy levels up during the day. Commercial snack foods are
              often high in saturated fat, sugar and salt. Try some of the following snack swaps.
             Potato chips              unsalted nuts or plain air-popped popcorn
             Sweet biscuits               wholemeal crackers with low-fat cheese and tomato
             Cake               low fat yoghurt and fruit
             Hot chips              vegetable sticks and low-fat dip
             Donuts               homemade pikelets with yoghurt and a drizzle of honey.

       For healthy recipe ideas

             Go for 2 & 5
             Shape Up Australia
             Nutrition Australia

       Last updated September 2013

Disclaimer: Cancer Council Queensland (CCQ) does not warrant that the information in this publication is correct, up to date or complete nor that it is suitable for any particular purpose.
Your use of the information in this publication is at your own risk. Please refer to CCQ’s website http://www.cancerqld.org.au/page/about_us/disclaimer/ for the full text of our disclaimer.

Healthy snack recipe ideas
Tomato and avocado to-go
 1 tomato sliced
 1/2 ripe avocado peeled and sliced
 Wholegrain crackers or corn thins
 Cracked pepper to taste

Place tomato and avocado on corn thins and add pepper.

Apple pikelets
 1 ½ cups self-raising flour, sifted
 1tbsp Caster sugar
 1 Egg, lightly beaten
 300ml Buttermilk
 1 cup banana, chopped
 Cooking oil spray

Combine flour, sugar, egg and buttermilk in a bowl. Whisk until smooth. Stir banana into
mixture. Heat a large frying pan over medium heat. Spray with cooking oil. Cook pikelets in
batches for 2-3 minutes or until small bubbles start to form on the surface of the pikelets.
Carefully turn over. Cook for 1 to 2 minutes or until cooked through.

Homemade avocado dip with tortilla chips
 2 ripe avocados, peeled and seeds removed
 Half a red onion, diced
 4-5 tablespoons low fat sour cream
 1 large tomato, diced, seeds removed
 Squeeze of lemon juice
 1 pack of tortilla wraps
 Spray olive oil

Place avocado flesh, red onion, lemon juice and sour cream in a food processor or blender.
Blend until smooth. Remove mixture from blender and fold through chopped tomatoes.
Meanwhile cut tortilla wraps into triangles, spray with a small amount of oil and bake in a
moderate oven (180oC) for 5-10 minutes until slightly brown and crunchy. Serve with dip.

Apple and oat muffins
 1 cup self-raising flour
 1cup Wholemeal self-raising flour
 1/3 cup Brown sugar
 ½ cup Rolled oats
 Extra oats for topping
 1 ½ cups Plain or Greek yoghurt
 2 Eggs, lightly beaten
 100ml Olive oil
 1 Apple, thinly sliced
 Cooking oil spray

Preheat oven to 180 c. Spray muffin tray with cooking spray or line with muffin cases. Sift
flours into a bowl, stir in sugar and oats. Whisk yoghurt, eggs and oil together. Add to flour
mixture and mix until just combined. Divide mixture evenly into muffin pan until ¾ full then
gently push slice of apple into mixture until covered. Sprinkle with extra oats. Bake for 20-25
minutes or until golden and cooked in centre.

Muesli Slice
 2 cups of untoasted muesli
 ½ cup dried apricots, diced
 1 cup of wholemeal flour
 ¼ cup peanut butter
 2 tablespoons of margarine
 ¼ cup of honey
 2 teaspoons baking powder
 Baking paper

Mix muesli, apricots, flour and baking powder in a bowl. Melt margarine and honey gently
until just melted. Add to muesli mix with peanut butter and mix until combine. Spread mixture
in a tray lined with baking paper. Bake in the oven at 180oC for 20-25 minutes. Remove from
oven and cool for 5 minutes. Slice into pieces and let cool completely before serving.

Last updated August 2013

Healthy drink ideas
       Fruit punch
       
        Soda water
        100% fruit juice (any flavour)
        Tinned passionfruit
        Strawberries, sliced
        Fresh mint leaves
        Ice

       Pour all ingredients into a punch bowl or large jug to serve.

       Alternatively blend juice, passionfruit and ice in a blender. Pour into a bowl or jug with soda
       water, strawberries and mint.

       Mango Lassi

             ¼ cup low fat plain yoghurt
             Juice of half a lemon
             Flesh of 1 large mango
             1 tbsp honey
             Handful of ice cubes (use more depending on how thick you want it)
             ¼ cup ice cold water

       Place all ingredients in a food processor or blender and blend until smooth
       Serve immediately

       Watermelon Crush (dairy free)

             ½ cup watermelon flesh (seeds removed and cut into pieces)
             ½ cup fruit juice (guava, orange or any juice you like)
             Juice of half a lime
             1 tbsp sugar
             1-2 tbsp mint leaves

       Place all ingredients in a food processor or blender and blend until smooth
       Serve immediately. Thread small melon balls, strawberries and grapes onto a toothpick to
       make a tasty drink decoration

       Last updated August 2013

Disclaimer: Cancer Council Queensland (CCQ) does not warrant that the information in this publication is correct, up to date or complete nor that it is suitable for any particular purpose.
Your use of the information in this publication is at your own risk. Please refer to CCQ’s website http://www.cancerqld.org.au/page/about_us/disclaimer/ for the full text of our disclaimer.

Healthy lunch/dinner recipes
Vegetable and chick pea casserole
 1 onion, peeled and diced
 2 cloves garlic, crushed
 2 large potatoes, peeled and chopped
 1 sweet potato, peeled and chopped
 2 zucchinni, chopped
 2 carrots, peeled and chopped
 ½ small cauliflower, chopped into florrets
 1 can chickpeas, drained and rinsed
 2 cans diced tomatoes, salt reduced
 1 cup vegetable stock, salt reduced
 Spray oil

Spray a large saucepan or slow cooker with oil. Cook onion and garlic until onion is soft. Add
vegetables, stock, and canned tomatoes. Cook covered, over a low heat for approximately 1
hour or until vegetables are tender but not falling apart. Add chickpeas and cook for another
10-15 minutes. As an alternative add 2 tbsp curry powder along with vegetables to make a
tasty vegetarian curry. Serve with a dollop of light sour cream.

Thai Noodle Salad (serves 2)
 100g dried rice noodles*
 1 spring onion, sliced
 1 cup snow pea shoots (or mung bean sprouts)
 1 red capsicum, seeded and sliced
 1 tablespoon unsalted peanuts or cashews, chopped
 2 tablespoons coriander, chopped
 Dressing
 2 tablespoons reduced-salt soy sauce
 1 teaspoon honey
 1 clove garlic, crushed
 Juice of 1 lemon
 ½ teaspoon fresh ginger, finely chopped

Prepare noodles according to packet directions. Rinse under cold running water, drain and
set aside. In a small bowl combine dressing ingredients. In a large bowl combine remaining
ingredients. Pour dressing over the salad, add noodles and toss well. For something
different, try using soba, somen or egg noodles. You can also use spinach leaves instead of
snow pea shoots. Add 65g of lean cooked chicken.

Recipe and image from Go for 2&5

Fried rice (serves 6)
 1 cup brown rice
 2 eggs, beaten
 Olive or canola oil spray
 1 teaspoon olive or sesame oil
 1 onion, diced
 1 red or green capsicum, seeded and diced
 2 cups Chinese cabbage, shredded
 1 cup green peas, cooked
 1 cup sweet corn kernels, cooked
 200g can peeled baby prawns (optional)
 1 cup bean shoots
 2 spring onions, diced
 3 tablespoons reduced-salt soy sauce
 1 tablespoon oyster sauce

Cook rice following packet directions, drain and cool completely. Lightly spray a heated non-
stick pan with oil and pour in eggs to make a thin omelette. Cook over gentle heat until set.
Transfer to a plate and slice thinly. Set aside. Lightly spray the same pan with oil and cook
onion until golden. Add capsicum, cabbage, peas, corn and prawns. Cover and toss well for
several minutes. Add remaining ingredients except omelette. Stir until sauce has mixed
through. Fold in sliced omelette.

Recipe and image from Go for 2&5

Toasted Tortilla Sandwiches (serves 2)
 4 small wholegrain tortillas (warmed in the oven, microwave or
grill)
 300g can four bean mix, rinsed and drained (unsalted)
 1 teaspoon chilli sauce
 1 small avocado, peeled and sliced

Mix beans and chilli sauce together and make sandwiches of tortillas,
beans and avocado slices. Place on a non-stick fry pan or sandwich
press to brown. To flatten, place a plate on top and weight it down with a large can. When
browned and crisp, turn over. Repeat for next sandwich .Serve with a side salad of crisp
lettuce, cucumber and tomato. Option to add 30g of low fat feta cheese

Recipe and image from Go for 2&5

Sang Choy Bow (serves 4)
 1 tablespoon oil
 500g minced lean pork
 6 spring onions, sliced
 2 cloves garlic, crushed
 1 small piece ginger, peeled and chopped
 1 stick celery, diced
 1 medium red capsicum, seeded and diced
 100g mushrooms, diced
 1 cup cooked brown rice
 1 teaspoon cornflour
 2 tablespoons reduced-salt soy sauce
 1 tablespoon fish sauce
 1 tablespoon chilli sauce
 1 cup mung bean shoots
 8 large iceberg lettuce leaves

Heat oil in wok or frypan. Cook pork quickly until separate and cooked through, then set
aside leaving oil in pan. Place onions, garlic, ginger, celery, capsicum, mushrooms and rice
into the hot pan and cook gently, stirring until softened. Return the pork to the pan and mix
well. Combine cornflour, sauces and vinegar in a small bowl, add to the pork mixture with the
bean shoots and stir through until bean shoots are wilted and mixture has thickened slightly.
Place two crisp lettuce leaves on each serving plate and spoon the filling onto each leaf.
Serve immediately - place leaves on plate and pork mixture in a bowl, allowing diners to roll
each parcel and eat with their fingers.

Recipe and image from Go for 2&5

Minestrone soup
 1 onion, peeled and diced
 2 cloves garlic, crushed
 1 carrot, peeled and diced
 1 zucchini, diced
 1 can diced tomatoes (salt reduced)
 2 sticks celery, chopped
 150g mushrooms, chopped
 2 potatoes, peeled and diced
 Fresh herbs, chopped
 ¼ cup small pasta shapes
 2 L vegetable or chicken stock, salt reduced
 Small amount of spray oil

Spray a large saucepan with oil, add garlic and onion and cook until soft. Add carrot,
zucchini, celery, mushrooms and potato and stir to combine. Add diced tomatoes, stock and
extra water if needed. Simmer on a low heat for approximately 1 hour or until vegetables are
tender. Add pasta shapes and cook for another few minutes until the shapes are cooked
through. Add fresh herbs and serve.

Beef and vegetable casserole
 300g lean beef steak
 1 onion, peeled and sliced
 2 cloves garlic, crushed
 2 cans diced tomatoes, salt reduced
 2 carrots, peeled and chopped
 2 zucchini, chopped
 200g mushrooms, halved
 2 tbsp tomato paste, salt reduced
 1 sweet potato, peeled and chopped
 Fresh herbs, chopped
 Spray oil

Spray a large saucepan or slow cooker with spray oil. Add onion, garlic and beef and cook
until beef is browned and onion is soft. Add other vegetables and diced tomatoes to the pan.
Simmer covered, on a low heat for several hours until beef and vegetables are tender. Add
chopped herbs. Serve with mashed potato.

Chilli Con Carne
 1 can four bean mix, drained and rinsed
 2 cans diced tomatoes, salt reduced
 400g lean mince
 2 onions, peeled and diced
 2 cloves garlic, crushed
 2 tsp paprika
 2 tsp ground cumin
 2 tsp chilli powder
 1 tbsp red wine vinegar
 1 tbsp brown sugar
 Spray oil

Spray a large saucepan with a small amount of oil. Add garlic, onion and mince and cook
until onion is soft and mince is browned. Add spices, sugar, vinegar and canned tomatoes.
Cook covered over a low heat for approximately 1 hour until thickened. Stir occasionally to
prevent mixture from sticking to pan. Add beans and stir through mixture until warmed
through. Serve with tortillas.

Chicken Cacciatore
 1 kg chicken pieces, skin removed
 1 onion, peeled and diced
 1 red capsicum, deseeded and diced
 1 green capsicum, deseeded and diced
 1 cup chicken stock, salt reduced
 1 can diced tomatoes, salt reduced
 1 tbsp tomato paste, salt reduced
 ¼ cup sliced black olives
 Fresh herbs, chopped
 Spray oil

Spray a large saucepan or slow cooker with oil, brown chicken in batches and remove from
pan. Add onion and capsicum and cook until soft. Return chicken to pan, add stock, diced
tomatoes and tomato paste. Cook covered, over a low heat, until chicken is tender. Add
olives and herbs and stir to combine. Serve with brown rice or mashed cooked white beans.

Chicken & Vegetable Stir- Fry (serves 4)
 2 cups brown rice
 1 teaspoon vegetable oil
 250g chicken breast, skin removed and cut into strips
 1-2 cloves garlic, crushed
 1 medium onion, chopped
 2 medium carrots, thinly sliced
 1 stick celery, sliced
 1 red capsicum, seeded and diced
 125g snow peas, ends and strings removed
 1 bunch bok choy, or 1 cup of cabbage, roughly chopped
 2 teaspoons cornflour
 2 tablespoons reduced-salt soy sauce
 1/2 cup chicken stock
 1 tablespoon sweet chilli sauce

Cook rice following packet directions. While cooking, heat oil in a wok or large pan and stir-
fry chicken until almost cooked. Set aside. Add garlic, onion, carrots, celery and capsicum to
the wok and cook for 2 minutes. Return chicken to the pan, add snow peas and bok choy
and cook for 2 minutes. In a small bowl mix cornflour and soy sauce to a smooth paste then
stir in stock and chilli sauce. Pour into stir-fry and heat through. Serve with rice.

Try something different - use lean pork loin instead of chicken or rice noodles instead of rice.

Recipe and image from Go for 2&5

Lemon Fish Parcels
 4 x 200g ocean trout fillets or white fish fillets, skinned
 8 cherry tomatoes, sliced
 1 clove garlic, peeled and finely sliced juice of 1 lemon
 1 tbsp extra virgin olive oil

Preheat oven to 180°C. Lay each fillet of fish on an individual square of baking paper large
enough to wrap around it twice, and place on a baking tray. Divide tomato slices and garlic
between the parcels. Drizzle each fillet with a little extra virgin olive oil and lemon juice.
Season to taste with pepper and wrap each parcel up, folding them up so the juices can’t
escape, open side on the top. Place in oven and cook for 12-15 minutes, or less if rare is
preferred. Serve in paper parcels on plates at the table. Serve with simple steamed potatoes
and asparagus, lightly seasoned, or a green leaf salad.

Chicken Tabbouleh
 1 cup (160g) burghul
 600g chicken breast fillets, fat and skim removed, sliced
 4 medium tomatoes (600g), chopped finely
 2 lebanese cucumbers (260g), seeded, chopped finely
 4 green onions, sliced thinly
 1 cup finely chopped fresh flat-leaf parsley
 ¼ cup (60ml) lemon juice
 1 clove garlic, crushed
 ½ cup (140g) skim-milk yogurt
 1 lemon, cut into wedges

Dry-fry burghul in a large frying pan over medium heat, stirring, about 2 minutes or until
browned lightly. Transfer to a medium heatproof bowl. Cover burghul with boiling water;
stand about 10 minutes or until burghul is tender. Drain burghul; squeeze out excess liquid,
return burghul to bowl. Cook chicken in same heated pan, over medium heat, until browned
both sides and cooked through. Stir tomato, cucumber, onion, parsley, juice and garlic into
burghul. Serve tabbouleh with chicken, yogurt and lemon wedges.

Recipe from Shape Up Australia

Italian Pasta Salad (serves 4)
 2½ cups wholemeal pasta shapes (spiral or bows)
 1 punnet cherry tomatoes, sliced in half
 12 black olives, pitted and sliced
 1 green capsicum, seeded and diced
 6 button mushrooms, sliced
 ½ cup snow peas, strings removed and sliced
 2 tablespoons chopped parsley
 1 tablespoon lemon juice
 185g can of tuna in spring water, drained
 ½ cup low-fat Italian salad dressing
 Freshly ground or cracked black pepper, to taste

Cook pasta according to packet directions. Toss tomatoes, olives, capsicum, mushrooms,
snow peas, parsley, lemon juice and tuna together. Mix through pasta. Pour the dressing
over salad and add pepper to taste.

Recipe and image from Go for 2&5

Last updated October 2013

Disclaimer

       The information in this publication should not be used as a substitute for advice from a
       properly qualified medical professional who can advise you about your own individual
       medical needs. It is not intended to constitute medical advice and is provided for general
       information purposes only. Information on cancer, including the diagnosis, treatment and
       prevention of cancer, is constantly being updated and revised by medical professionals and
       the research community.

       Your use of the information in this publication is at your own risk. To the fullest extent
       permitted by law, Cancer Council Queensland does not accept any liability for any reliance
       placed on information that is not correct, complete or up to date, or that is not suited to the
       purpose for which it was relied upon. If any warranty or guarantee cannot by law be
       excluded, then, to the extent permitted by law, Cancer Council Queensland's liability for such
       warranty or guarantee is limited, at Cancer Council Queensland's option, to supplying the
       information or materials again or paying the cost of having the information or materials
       supplied again.

Disclaimer: Cancer Council Queensland (CCQ) does not warrant that the information in this publication is correct, up to date or complete nor that it is suitable for any particular purpose.
Your use of the information in this publication is at your own risk. Please refer to CCQ’s website http://www.cancerqld.org.au/page/about_us/disclaimer/ for the full text of our disclaimer.

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