HUMMUS FOUR WAYS RECIPE - West Coast Fever proudly partner with Healthway promoting the LiveLighter message

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HUMMUS FOUR WAYS RECIPE - West Coast Fever proudly partner with Healthway promoting the LiveLighter message
West Coast Fever
                              proudly partner with

HUMMUS FOUR WAYS RECIPE
                          Healthway promoting the
                               LiveLighter message
HUMMUS FOUR WAYS RECIPE - West Coast Fever proudly partner with Healthway promoting the LiveLighter message
HUMMUS                                                                                                            Prep: 15 mins

FOUR WAYS                                                                                                         Cook: 0 mins

RECIPE                                                                                                            Serves 8
                              METHOD
INGREDIENTS                   CLASSIC HUMMUS:                                     ROAST PUMPKIN:
´ 1/2 clove garlic, peeled    1. Mince or grate the garlic. If you are using a    • Add 1 cup (175 g) roasted pumpkin and 2
                                 food processor with a small bowl you can use       cloves roasted garlic.
´ 1 x 400g can
  no-added-salt                  it to do the garlic too.                         BEETROOT AND MINT:
  chickpeas                   2. Drain and rinse the chickpeas and add to the     • Add 225 g tin of beetroot, drained
´ 1 tbs hulled tahini paste      food processor with the other ingredients.         (or roasted beetroot) and fresh mint.
´ 2 tbs olive oil             3. Blitz the ingredients (except pepper and
                                                                                  MEDITERRANEAN:
                                 salt), adding a tablespoon of very cold water
´ 2 tbs lemon juice              at a time to help it blend. Keep adding water    • Add 2 tablespoons olives and 2 tablespoons
´ 1 1/2 tsp ground cumin,        and blitzing until it’s smooth and a texture       sundried tomatoes.
  optional to taste              you like.
  pepper and salt             4. Taste, and season with pepper and salt if
                                 required.

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HUMMUS FOUR WAYS RECIPE - West Coast Fever proudly partner with Healthway promoting the LiveLighter message
West Coast Fever
                                     proudly partner with
                                 Healthway promoting the
POTATO & BEETROOT SALAD RECIPE        LiveLighter message
HUMMUS FOUR WAYS RECIPE - West Coast Fever proudly partner with Healthway promoting the LiveLighter message
POTATO &                                                                                                            Prep: 10 mins

BEETROOT                                                                                                            Cook: 60 mins

SALAD RECIPE                                                                                                        Serves 6

INGREDIENTS                                           METHOD                                   HINT
´ 5 medium potatoes ,       ´ 1/2 cup sultanas        1. Steam potatoes for 15-20 minutes      Salad can be prepared beforehand
  cut into chunks           ´ 1 tbs olive oil            until tender.                         but do not add beetroot and dressing
´ 4 medium beetroot                                                                            until just before serving as the
                            ´ 1 tbs red wine vinegar 2. Boil unpeeled beetroot for 30-40
                                                        minutes until tender. Cool, peel and   beetroot will colour the potato
´ 4 spring onions           ´ 1 tbs orange juice                                               and cucumber.
  (including green                                      cut into wedges.
                            ´ 3 tbs fresh herbs
  tops), sliced                                      3. Mix all salad ingredients in a
                              (parsley, mint,
´ 2 sticks celery, sliced                               serving bowl.
                              coriander and/or
´ 1 Lebanese cucumber,        basil), chopped        4. Combine remaining ingredients in
  sliced                                                a screw-top jar and shake well to
                                                        make the dressing.
                                                      5. Toss through salad and serve
                                                         immediately.

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HUMMUS FOUR WAYS RECIPE - West Coast Fever proudly partner with Healthway promoting the LiveLighter message
West Coast Fever
                      proudly partner with

MOUSSAKA RECIPE
                  Healthway promoting the
                       LiveLighter message
HUMMUS FOUR WAYS RECIPE - West Coast Fever proudly partner with Healthway promoting the LiveLighter message
Prep: 40 mins
MOUSSAKA                                                                                                                        Cook: 45 mins
RECIPE
                                                                                                                                Serves 6
INGREDIENTS
´ 1 eggplant, cut into     ´ olive or canola         METHOD
   1cm slices                 oil spray              1. Preheat oven to 200°C (180°C fan                Spray eggplant lightly with oil and grill
´ 400 g lean lamb          ´ 1 tbs parsley,             forced).                                        until golden on each side.
   mince                      chopped (optional)     2. Sprinkle eggplant with salt and leave for    7. Lay half the eggplant in a rectangle
´ 1 large brown onion,     ´ 1 1/4 cups                 30 minutes.                                     baking dish (approx. 30cm x 20cm).
   finely chopped             reduced-fat milk       3. Heat non-stick frypan and cook lamb             Cover with half the meat sauce. Repeat.
´ 2 cloves garlic,         ´ 1 1/2 tbs plain flour      over medium-high.                            8. In a saucepan, mix half a cup of milk
   crushed                                              Heat until browned.                             with flour until smooth. Stir in remaining
                           ´ 15 g Parmesan
                                                     4. Remove lamb and cook the onion and              milk. Cook, stirring, over low heat until
´ 1 large carrot, peeled      cheese, grated
                                                        garlic in meat juices                           thickened. Remove from heat and
   and grated              ´ 1 cup reduced-fat                                                          stir through Parmesan cheese. Stir in
                                                        until softened.
´ 425 g can crushed           ricotta cheese                                                            ricotta, cayenne pepper and nutmeg.
   tomatoes                                          5. Return the meat, add carrot, tomatoes,
                           ´ pinch cayenne                                                           9. Pour over dish and bake for 40–45
                                                        tomato paste and bay leaf, cover and
´ 1 tbs no-added-salt         pepper                                                                    minutes until golden brown.
                                                        simmer for 15–20 minutes.
   tomato paste            ´ pinch ground                                                            10. Sprinkle the chopped parsley, if using,
                                                     6. Heat the grill. Rinse eggplant slices with
´ 1 bay leaf                  nutmeg                                                                     over the top before serving.
                                                        water and pat dry with paper towels.

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HUMMUS FOUR WAYS RECIPE - West Coast Fever proudly partner with Healthway promoting the LiveLighter message
West Coast Fever
                                   proudly partner with
                               Healthway promoting the
BANANA BERRY PIKELETS RECIPE        LiveLighter message
HUMMUS FOUR WAYS RECIPE - West Coast Fever proudly partner with Healthway promoting the LiveLighter message
Prep: 10 mins
                                                                                                                     Cook: 20 mins
BANANA BERRY
PIKELETS RECIPE                                                                                                      Serves 4

INGREDIENTS
                                            METHOD                                            6 blueberries then carefully turn over.
´ 2 ripe bananas                                                                              Brown on reverse side for 1 minute or
                                            1. Mash the bananas with a fork in a large
´ 1 1/2 cups wholemeal self-raising flour                                                     until cooked through.
                                               bowl.
´ 1 tbs sugar                                                                             7. Transfer to a plate and repeat with
                                            2. Sift flour over bananas, adding the
´ 1 1/4 cups reduced-fat milk                  remaining husk in the sieve to the bowl.      remaining batter.
´ 1 tsp white vinegar                       3. Add sugar and stir to combine.             8. Divide pikelets between 4 serving plates.
´ 2 eggs, lightly beaten                    4. Add milk, vinegar and eggs to the bowl.    9. To serve, layer with spoonfuls of yoghurt
                                               Mix until combined.                           and top with fresh fruit.
´ olive or canola oil spray
´ 1 1/4 cups blueberries, fresh or frozen   5. Spray a large non-stick frypan with oil    VARIATIONS
´ 1 1/2 cups low-fat berry or vanilla          and place over medium heat.                •    Instead of using blueberries, press a
  yoghurt,                                  6. Place 2 tablespoons of batter evenly            thin ring of peeled, cored apple into
  to serve                                     spaced around the pan. Cook for 2 to 3          each pikelet before flipping.
´ 2 cups strawberries or other berries,        minutes or until small bubbles appear on   •    Serve as a snack, in a lunchbox or at
  quartered, to serve                          surface. Top each pikelet with                  children’s parties.

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HUMMUS FOUR WAYS RECIPE - West Coast Fever proudly partner with Healthway promoting the LiveLighter message
West Coast Fever
                                     proudly partner with
                                 Healthway promoting the
CHOC BERRY CHIA PUDDING RECIPE        LiveLighter message
HUMMUS FOUR WAYS RECIPE - West Coast Fever proudly partner with Healthway promoting the LiveLighter message
Prep: 5 mins
                                                                                                               Set-time: 2 hours
CHOC BERRY CHIA
PUDDING RECIPE                                                                                                 Serves 4

INGREDIENTS                           METHOD
´ 1 tbs maple syrup or golden syrup   1. Place maple syrup in a 500mL capacity         SERVING SUGGESTION
                                         jar or container with a sealed lid, pour in   Puddings are best made 4 to 8 hours
´ 1 1/2 cups reduced-fat milk
                                         some of the milk and shake to dissolve        before serving.
´ 1/3 cup chia seeds                     the syrup.
´ 2 tsp cocoa powder                  2. Add remaining milk, chia seeds and
´ 2 cups fresh or frozen berries         cocoa. Shake and pour into 4 small
                                         serving glasses. Cover and refrigerate
                                         for at least 2 hours or overnight.
                                      3. Serve chilled, topped with berries.

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West Coast Fever
BERRY RHUBARB              proudly partner with
MERINGUE POTS RECIPE   Healthway promoting the
                            LiveLighter message
Prep: 15 mins
BERRY RHUBARB                                                                                                         Cook: 25 mins
MERINGUE POTS RECIPE
                                                                                                                      Serves 4
INGREDIENTS                  METHOD
´ 4 stalks rhubarb,          1. Preheat oven to 180ºC (160°C fan forced).          HINT
  cut into 5cm lengths       2. Place rhubarb, apples, berries, juice or water     Alternatively bake in a large 1 litre capacity
´ 2 apples, peeled,             and cinnamon into a large saucepan over a          overproof dish.
  cored and thinly sliced       moderate heat. Cover, bring to the boil and        Fruit can be cooked, covered, in a heat-proof
´ 1 1/2 cups frozen             simmer gently, stirring occasionally, over a low   microwave-safe dish on HIGH (100%) for 12-15
  mixed berries                 heat for 15-20 minutes until rhubarb is soft but   minutes, stirring occasionally.
                                apples retain their shape.
´ 1/2 cup unsweetened                                                              VARIATIONS
  apple juice or water       3. In a clean dry bowl whisk the egg whites until
                                soft peaks have formed. Add sugar and beat         •   Substitute pears or nashi fruit for apples.
´ 1 tsp ground cinnamon         until sugar has dissolved.                         •   Omit meringue top and serve stewed fruit
´ 2 egg whites, at room      4. Divide cooked fruit between 4 small 1-cup              in a breakfast parfait or simply with low fat
  temperature                   capacity overproof bowls and top with                  yoghurt.
´ 1 tbs caster sugar            meringue, shaping into a peak. Sprinkle with
´ 1/4 cup slivered almonds      almonds and bake for 10 minutes until golden.
                                Serve immediately.

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West Coast Fever
BASIL BEEF & BEAN       proudly partner with
                    Healthway promoting the
STIR FRY RECIPE          LiveLighter message
Prep: 15 mins
BASIL BEEF &                                                                                                               Cook: 15 mins
BEAN STIR FRY RECIPE                              METHOD
                                                  1. Mix garlic, ginger and soy in a small                                 Serves 4
INGREDIENTS             ´ 1 broccoli, cut into       bowl; season with black pepper. Add
´ 2 cloves garlic,        florets                    beef, stir to coat and set aside to
  crushed               ´ 410 g can baby corn        marinate while vegetables are prepared.
                                                                                                  HINT
´ 2 tsp fresh ginger,     spears, drained         2. Spray a non-stick wok or large frypan
                                                     with oil and heat. Add half the beef and     Cover dish, refrigerate and marinate
  grated                ´ 1 tbs reduced-salt                                                      beef for as long as time permits, from 30
                                                     stir-fry for 2 minutes over high heat
´ 1 tbs reduced-salt      soy sauce, extra                                                        minutes to overnight. Do not discard the
                                                     until browned. Set aside and repeat
  soy sauce             ´ 2 tbs oyster sauce         with remaining beef.                         broccoli stalk; use a peeler to remove the
                                                                                                  hard outer layer then dice the remaining
´ pepper                ´ 1/2 cup basil leaves,   3. Spray pan with oil, add beans and            vegetable and add to stir-fry.
´ 400 g lean beef,        roughly torn               broccoli and stir-fry for 3 minutes, until
                        ´ 4 cups steamed             tender.                                      VARIATIONS
  trimmed of fat,
  thinly sliced           rice (from 2 cups       4. Add 2 tablespoons water to the pan,          •   For more heat, add a chopped red
                          uncooked rice),            cover and cook until vegetables soften           chilli to beef marinade.
´ olive or canola oil                                but remain bright green.
  spray                   to serve                                                                •   Substitute lean pork, skinless chicken
                                                  5. Add in corn, beef, soy and oyster sauces         breasts, kangaroo steak or tofu for
´ 200 g green beans,                                 and basil. Stir-fry until heated through.        beef.
  ends trimmed, cut
                                                  6. Serve with steamed rice.
  into 3cm pieces

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West Coast Fever
                                     proudly partner with
                                 Healthway promoting the
QUICK PESTO PASTA SALAD RECIPE        LiveLighter message
Prep: 5 mins
QUICK PESTO                                                                                                           Cook: 15 mins
PASTA SALAD RECIPE
                                                                                                                      Serves 4

INGREDIENTS             METHOD                                                  VARIATION
´ 250 g high-fibre or   1. Bring a medium-sized saucepan of water to the        Other Mediterranean ingredients that work well
  wholegrain pasta         boil, add pasta and cook for 10-12 minutes or        in this salad include chargrilled eggplant, roast
´ 3 tbs basil pesto        according to packet instructions.                    capsicum, sundried tomatoes, olives and
                        2. Drain well and add to serving bowl and mix           shredded basil.
´ 500 g cherry
  tomatoes, halved         through pesto while pasta is warm.
´ 1 x 400g can          3. Add remaining salad ingredients, toss until well
  artichokes, drained      combined. Serve immediately or enjoy cold the
  and chopped              next day.
´ 120 g rocket or
  baby spinach

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West Coast Fever
                                    proudly partner with
                                Healthway promoting the
SPINACH & CHEESE ROLLS RECIPE        LiveLighter message
SPINACH & CHEESE                              METHOD
                                                                                                    6. Spoon a quarter of the filling in a line along
ROLLS RECIPE
                                              1.   Pre-heat oven to 180°C and line a large
                                                   baking tray with baking paper.                      the short edge of the pastry. Tuck in the
                                                                                                       edges and roll it up almost all the way. Seal
                                              2. Defrost the spinach in the microwave (about
INGREDIENTS                                                                                            the edge by wetting it with a little milk and
                                                 5 minutes on HIGH) and use your hands or a
                                                                                                       pressing it down. Place the roll edge-side
´ 2 x 250 g packets   ´ 2 tbs sweet chilli       sieve to squeeze as much water as you can
                                                                                                       down on the baking tray and use a brush
  frozen spinach         sauce                   out of the spinach.
                                                                                                       or your fingers to wet the top of the pastry
´ 1 tsp canola oil    ´ 1 tsp                 3. Heat oil in a large frypan and cook onion,            with milk.
                         Worcestershire          garlic, spinach and zucchini for about 5
´ 1 onion, chopped                                                                                  7. Bake for 20 minutes or until the pastry is
                         sauce                   minutes, stirring, until soft.
                                                                                                       golden and crispy.
´ 3 cloves garlic,                            4. Add the cottage cheese, sweet chilli sauce,
  chopped
                      ´ pepper, to taste
                                                 Worcestershire sauce and pepper. Mix well
´ 1 medium            ´ 8 sheets filo            and take off the heat.
                         pastry
  zucchini, grated                            5. Place a single layer of filo pastry down on a
  and squeezed of     ´ olive or canola oil      bench and spray lightly with oil. Lay another
                                                 sheet of filo over the top. It doesn’t matter                                      Prep: 5 mins
  extra moisture         spray
                      ´ 2 tbs reduced-fat
                                                 if there are cracks or holes in the pastry, just                                   Cook: 15 mins
´ 200 g low-fat                                  try to line up the sheets so the cracks are
  cottage cheese         milk
                                                 covered. Cover the unused filo with a damp
                                                 tea towel so it doesn’t dry out while                                              Serves 4
                                                 you’re working.

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West Coast Fever
                                 proudly partner with
                             Healthway promoting the
QUICK CORN PIKELETS RECIPE        LiveLighter message
Prep: 5 mins
QUICK CORN                                                                                                             Cook: 20 mins
PIKELETS RECIPE
                                                                                                                       Serves 10

INGREDIENTS             METHOD                                                   VARIATION
´ 1 cup self-raising    1. Mix flour, creamed corn and milk together. It         Optional additions:
  flour                    makes quite a thick batter (more like damper          •   Add an egg to make these fluffier and higher
´ 1 400 g can              than pancake mixture).                                    in protein
  creamed corn          2. Heat a large frypan and spray with oil                •   Fresh, frozen or canned veg will bulk these
´ 2 tbs reduced-fat     3. Use a large spoon to dollop spoonfuls (about              up and make them healthier. Try tinned corn,
  milk                     ¼ cup size) of batter into the frypan. Cook on            frozen beans, grated sweet potato
´ olive or canola oil      a medium heat until golden brown on that side         •   Add pops of flavour like pepper, curry powder,
  spray                    - about 3-5 minutes. They will puff up a bit too.         sundried tomatoes, chillies, italian herbs
                           Flip over and cook for another 3 minutes, or              or olives
                           until golden brown.
                                                                                 •   Try a sweet spin on these by adding banana,
                        4. Repeat until the batter is all used up.                   frozen berries, tinned pears or other fruit. Eat
                                                                                     them like pikelets!

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West Coast Fever
                                proudly partner with
                            Healthway promoting the
STEAMED BARRAMUNDI RECIPE        LiveLighter message
Prep: 10 mins
                                                                                                                       Cook: 30 mins

                                                                                                                       Serves 4
STEAMED BARRAMUNDI RECIPE
INGREDIENTS                                        METHOD
´ 1 cup rice             ´ 2 lemons, sliced into   1. Prepare rice according to packet instructions.
  (uncooked)               0.5 cm rounds           2. Preheat oven to 180°C.
´ 4 barramundi fillets   ´ 1/2 cup parsley,        3. Place fish on a sheet of foil and layer onion, tomato, lemon, parsley and chilli.
  (about 100g each)        chopped                    Add pepper to taste.
´ 1 onion, sliced into   ´ 1 red chilli, finely    4. Wrap the foil around the fish. Place in oven or on the BBQ for 20-25 minutes.
  0.5 cm rounds            chopped
                                                   5. Serve with rice and a side salad.
´ 2 tomatoes, sliced     ´ to taste pepper
  into 0.5 cm rounds

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West Coast Fever
TUNA BAKE WITH                  proudly partner with
                            Healthway promoting the
SUN-DRIED TOMATOES RECIPE        LiveLighter message
Prep: 15 mins
                                                                                                                                    Cook: 25 mins

TUNA BAKE WITH SUN-DRIED TOMATOES RECIPE                                                                                            Serves 6

INGREDIENTS                                                      METHOD
´ 300 g pasta shapes (spiral      ´ 200 g reduced-fat cream      1.   Preheat oven to 180°C.
    or bows)                        cheese                       2. Fill a large saucepan with water and bring to the boil. Cook pasta until just soft,
´   1 tsp olive oil               ´ 1/2 cup reduced-fat milk        drain and place in a baking dish.

´   1 onion, diced                ´ 3 spring onions (including   3. Heat oil in a frypan and lightly cook onion with frozen vegetables.
                                    green tops), diced           4. Add tuna to cooked pasta in baking dish. Top with coooked vegetables.
´   1 cup frozen broccoli
                                  ´ 50 g sundried tomato,        5. To prepare the sauce, place cream cheese and milk into frypan. Cook over a
´   1 cup frozen cauliflower
                                    drained and chopped             low heat, stirring until thickened.
´   1/2 cup frozen peas                                          6. Add spring onions and sun-dried tomatoes to creamy sauce.
                                  ´ to taste pepper
´   1/2 cup frozen corn kernel                                   7. Pour sauce over cooked pasta and vegetables in baking dish. Season with
                                  ´ 1/2 cup reduced-fat
´   425 g tuna in spring water,     cheddar cheese, grated          pepper.
    drained                                                      8. Top with grated cheese and bake in oven until golden brown.

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West Coast Fever
                           proudly partner with
                       Healthway promoting the
CHICKEN PARMA RECIPE        LiveLighter message
Prep: 20 mins
                                                                                                                              Cook: 20 mins

CHICKEN PARMA RECIPE                                                                                                          Serves 2

INGREDIENTS                                                 METHOD
´ 200 g skinless chicken      ´ 1 sweet potato,             1.   Preheat oven to 200°C (180°C fan forced).
   breast                       about 400g                  2. Spread a little of the diced tomato in the base of a small ovenproof dish.
´ 1 x 400g can no-added-      ´ 1 potato                    3. Halve the chicken breast lengthways to form 2 thin steaks. Using a rolling pin,
   salt diced tomatoes with   ´ 2 tbs reduced-fat milk         pound steaks between 2 sheets of plastic wrap to 5mm thickness. Arrange
   basil, onion and garlic                                     chicken on tomatoes in pan base. Top each with basil leaves (save a few for
                              ´ 1/4 cup reduced-fat            serving) and capsicum. Pile on spinach, spoon over remaining diced tomatoes
´ 1/4 cup basil leaves          mozzarella cheese, grated      and sprinkle with mozzarella. Bake for 20 minutes until chicken is cooked and
´ 1 x 270g jar char-grilled   ´ to taste pepper                melted cheese has browned.
   capsicum or roasted                                      4. Microwave potato and sweet potato in a covered dish with 2 tablespoons water
   pepper strips                                               on HIGH (100%) for 6-8 minutes, stirring after 4 minutes. Add a splash of milk
´ 1 cup baby spinach leaves                                    and pepper and mash with a potato masher until smooth, adding additional
                                                               milk if a smoother texture is desired.
                                                            5. Divide mash and chicken between serving plates, sprinkle with remaining basil.

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West Coast Fever
FAKE BAKED LOADED         proudly partner with
                      Healthway promoting the
SWEET POTATO RECIPE        LiveLighter message
Prep: 10 mins
                                                                                                                              Cook: 12 mins

FAKE BAKED LOADED SWEET POTATO RECIPE                                                                                         Serves 4

INGREDIENTS                    METHOD                                                       VARIATION
´ 4 sweet potatoes             1.   Scrub skins and cut any blemishes off sweet             •  Top with other salad ingredients such as
´ 1 cup reduced-fat
                                    potatoes. Use a fork to prick sweet potatoes at least      baby spinach leaves, microwaved sliced red
                                    a dozen times each.                                        onion, canned corn kernels or beans, sliced
   mozzarella cheese, grated
                               2. Place sweet potatoes onto a plate under a                    red capsicum, mushrooms or spring onions.
´ 300 g cooked or BBQ             microwave-safe cover and microwave on HIGH for 5
   chicken breast, sliced or                                                                •   Add drained artichokes, olives, sundried
                                  minutes, turn over and cook a further 5 minutes until
   shredded                       softened and cooked in the centre. Be careful when            tomatoes, roasted pepper strips or other
´ 250 g cherry tomatoes,          turning over the sweet potato - steam will burn!              chargrilled vegetables.
   halved                      3. Carefully cut potatoes in half lengthways and place       •   Top with dried chilli flakes or chopped red
´ 1 cup basil leaves              each on a serving plate open-faced. Sprinkle halves           chilli for some heat.
                                  with cheese then layer on chicken and tomatoes.
´ to taste pepper                 Microwave for another 2 minutes if desired.
                                                                                            •   Replace basil with fresh coriander leaves
                                                                                                and sprinkle yoghurt with ground cumin or
                               4. Top with torn basil leaves and black pepper
                                                                                                paprika for a Mexican-style flavour.
                                  and serve.

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GRILLED PUMPKIN               West Coast Fever
ASPARAGUS & CHICKEN       proudly partner with
                      Healthway promoting the
SALAD RECIPE               LiveLighter message
Prep: 10 mins
                                                                                                                                   Cook: 25 mins
GRILLED PUMPKIN ASPARAGUS
& CHICKEN SALAD RECIPE                                                                                                             Serves 4

INGREDIENTS                                                     METHOD
´   olive or canola oil spray    ´ 420 g no-added-salt          1.   Spray a barbecue, char-grill or griddle with oil, pre-heat to medium-high.
                                   brown lentils, drained and   2. Place chicken in a small dish with ½ the crushed garlic and lemon juice; stir to
´   8 chicken tenderloins
                                   rinsed                          coat and set aside to marinate.
´   1 clove garlic, crushed
                                 ´ 1/3 cup balsamic vinegar     3. Place asparagus on heated grill and cook for 7 minutes or until lightly charred,
´   1 lemon, juiced                                                turning occasionally. Remove from grill, cut into 5cm pieces then set aside.
                                 ´ 150 g baby spinach or
´   2 bunches asparagus, ends      mixed leaves                 4. Respray grill and cook pumpkin in batches for 2-3 minutes each side until
    trimmed                                                        charred and just tender. Remove from heat, cut into 3cm triangles and set
                                 ´ 250 g punnet cherry
´ 450 g Japanese, Kent or                                          aside.
                                   tomatoes, halved
    butternut pumpkin, peeled,                                  5. Respray grill and cook chicken for 2-3 minutes each side until cooked through.
    cut into 5mm thick slices
                                 ´ 1/2 cup parsley, chopped
                                                                6. Meanwhile, in a small bowl combine lentils, remaining ½ clove crushed garlic
                                                                   and balsamic.
                                                                7. To serve, divide spinach or salad leaves, tomatoes, lentils with dressing,
                                                                   asparagus and pumpkin among serving plates.
                                                                8. Sprinkle with parsley then top with chicken; serve immediately.

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                            proudly partner with
SEAFOOD PAELLA RECIPE   Healthway promoting the
                             LiveLighter message
SEAFOOD
PAELLA RECIPE
INGREDIENTS                                     METHOD
´ spray olive or         ´ 3 cups salt-         1.   Spray a large deep non-stick pan or paella      5. Gently stir through parsley and peas, then
   canola oil spray         reduced chicken          pan (something with a lid) with oil and place      press seafood into the top of risoni and
                            stock                    on high heat. Cook onion for 3 minutes until       cook, covered, for 5 minutes or until prawns
´ 1 onion, finely                                    softened, stirring often.                          change colour and other seafood is cooked
   chopped               ´ 1 cup water                                                                  through.
                                                2. Add garlic, capsicum, paprika and cumin;
´ 4 cloves garlic,       ´ 250 g cherry            season with pepper. Cook for a minute until       6. To serve, garnish with extra parsley and
   crushed                  tomatoes, halved       fragrant then mix in risoni and cook a further       lemon wedges.
´ 1 capsicum,            ´ 2 lemons                minute, stirring to coat in spices.
   seeded and diced      ´ 1/2 cup flat-leaf    3. Microwave stock and water for 1 minute,
´ 3 tsp smoked              parsley, chopped,      then pour into the pan and bring to the boil,
                            plus extra for         stirring occasionally. Reduce heat to medium
   paprika
                            serving                and simmer uncovered for 5 minutes.
´ 1 tsp ground                                                                                                                     Prep: 15 mins
                                                4. Stir through tomatoes and zest and juice
   cumin                 ´ 1 1/2 cups frozen
                                                   of 1 lemon, then cook a further 5 minutes,                                      Cook: 20 mins
                            peas
´ to taste pepper                                  allowing a crust to form on the bottom of
´ 2 cups risoni (rice-   ´ 500 g marinara          the pan, until risoni is almost tender.
                            mix or seafood of                                                                                      Serves 4
   shaped pasta)
                            your choice

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West Coast Fever
CHERRY CREAMING       proudly partner with
SODA RECIPE       Healthway promoting the
                       LiveLighter message
Prep: 5 mins
                                                                                                                      Cook: 0 mins

                                                                                                                      Serves 2

CHERRY CREAMING SODA RECIPE
INGREDIENTS                     METHOD
´   12 frozen cherries          1.   Add cherries, sugar, water and lime juice to a blender or jug that can be used
                                     with a stick blender.
´   2 tsp sugar
                                2. Blitz until smooth. Add a little more water if needed to get the mixer going.
´   1/2 cup water, cold
                                3. Just before serving, divide into glasses and top up with 2/3 cup of sparkling
´   2 tsp lime juice               water per glass (watch out for the volcano like fizz!)
´   1 1/3 cups no-added-
    sugar raspberry flavoured
    sparkling water, cold

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West Coast Fever
WATERMELON & FETA       proudly partner with
WONTONS RECIPE      Healthway promoting the
                         LiveLighter message
WATERMELON &
FETA WONTONS RECIPE
INGREDIENTS               METHOD                                                      HINT
´ 1 packet wonton         WONTON CUPS                                                 Wonton cups can be prepared a day in advance and
   wrappers (25 sheets)   1.   Preheat oven to 200ºC (180ºC fan-forced).              stored in an airtight container until required.
´ olive or canola oil     2. Spray a 24-cup capacity mini muffin pan with oil.
   spray                  3. Press wonton wrappers well into pan holes to form a
´ 700 g watermelon,          cup which is fluted at the top.
   diced                  4. Bake for 8 minutes until lightly browned and crisp.
´ 60 g reduced-fat feta   5. Remove from muffin pans and cool.
   cheese, diced
                          WONTON FILLING
´ 1/2 red onion, finely
                          1.   Combine watermelon, feta, onion and mint in a
   diced
                               medium-sized bowl, stir to combine.                                                         Prep: 15 mins
´ 1/2 cup mint leaves,
                          2. Spoon 2 heaped teaspoons of mixture into each                                                 Cook: 10 mins
   shredded                  wonton cup.
´ 24 small mint leaves,   3. Top with a mint leaf; serve immediately.
   extra, to serve                                                                                                         Serves 24

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