Category: AtoZ 2024 – Everyday Goodness Recipes

Lettuce

Lettuce Roll-ups

Posted on by
Share

The stealthy snack: Ditch the boring bread. These Lettuce Roll-ups are like tiny edible tuxedos for all your favourite sandwich fillings. Sneak some veggies in while you’re at it. Shhh, don’t tell the taste buds.

Servings:

2 (half a Lettuce Roll-up is 1 serving)

Ingredients:

6

Prep time:

10-15 minutes

Ingredients

  • 8 Iceberg lettuce leaves
  • 2 Tbsp. reduced fat mayonnaise
  • 1 tsp. mustard
  • 3 (40g) prosciutto slices (or any other lean ham) or 30g chicken breast, strips
  • 6 slices cucumber
  • 8 cherry tomatoes, cut in half

You will also need:

  • 1 piece of baking paper (30cm x 30cm)

Method

  1. On a cutting board, place the baking paper. Layer 5 – 8 lettuce leaves in the middle of the baking paper. The sides of the lettuce leaves should be on top of each other, leaving no space between them. Layer the topping by spreading first the mustard and then the mayonnaise.
  2. Add the prosciutto (lean ham or chicken breast), slices of cucumber, and tomatoes.
  3. Roll the lettuce by using the baking paper as your base and as tight as possible.
  4. Halfway through rolling, fold the edges towards the centre and continue rolling like a burrito. When it’s completely wrapped, roll the remainder of the baking paper around the lettuce.
  5. Using a knife, slice in half and enjoy. 

TOP TIP

  • It’s not just about adding in as much healthy foods as you can, portion control is key when it comes to managing blood glucose levels and weight loss.

NUTRITIONAL INFO (per serving)
Energy 603kJ  |  Protein 7,5g  |  Carbs 6g  |  Fat 9,6g

MORE MIDMORNING MUNCH MANIA RECIPES

Flapjacks
Protein
Wraps

Rainbow Rocket Wraps

Posted on by
Share

Blast off to flavourtown with our Rainbow Rocket Wraps. Packed with colourful veggies that are out of this world (not literally, we checked). Get ready for a taste bud trip to another galaxy.

Servings:

4

Ingredients:

10

Prep time:

25 minutes

Ingredients

  • 4 vegetable wraps (made from turnips, beetroot, etc. and less than 10g carbohydrates per wrap) 
  • 1 cup (75g) red cabbage, finely chopped
  • 1 cup (75g) green cabbage, finely chopped
  • 1 cup carrots, grated
  • 4 Tbsp. lite mayonnaise or salad dressing
  • ½ red pepper, thinly sliced
  • ½ green pepper, thinly sliced
  • ½ yellow pepper, thinly sliced
  • Pinch of salt
  • Black pepper

Method

  1. Mix the cabbage and carrots with the mayonnaise and make sure it’s mixed through.
  2. Lightly toast the wraps in a pan (don’t add oil or fat to the pan). Remove from heat and cool slightly. 
  3. Top the wraps with the mixed peppers in the middle and then with the cabbage, carrot, and mayo mixture. Flavour with salt and pepper.
  4. Roll up the wraps like a pancake or if preferred,  fold in the bottom part so it’s easier to eat.

Don’t want to chop? 

Use ready-prepared cabbage and carrot mix.

NUTRITIONAL INFO (per serving)
Energy 693kJ  |  Protein 4,9g  |  Carbs 9,1g  |  Fat 9,6g

MORE LUNCHBOX LOOT RECIPES

chickpea
meatball
Protein

Sweet Cheesy Does It

Posted on by
Share

Craving a protein-packed treat that’s light on guilt? Look no further than creamy cottage cheese and juicy berries for a delightful and refreshing treat that’s ready in minutes.

Servings:

2

Ingredients:

5

Prep time:

10 minutes

Ingredients

  • 1 cup (230g) low-fat cottage cheese
  • ¼ tsp. vanilla extract or 1 tsp. vanilla essence
  • ¼ tsp. cinnamon
  • 5 drops liquid stevia
  • 1 cup berries of choice (blueberries, raspberries, strawberries, blackberries, etc.)

Method

  1. Combine all the ingredients except the berries in a food processor or with a blender.
  2. Pulse until smooth.
  3. Divide in two serving bowls or two containers to store in fridge.
  4. Top with berries and enjoy.

WHY IS COTTAGE CHEESE GOOD FOR YOU?

Cottage cheese packs a powerful nutritional punch, making it a great addition to your diet for three reasons:

  • Protein powerhouse: It’s particularly high in protein, with almost half of its kilojoules coming from protein. 
  • Calcium champion: Cottage cheese is an excellent source of calcium, which is crucial for strong bones and teeth.
  • Vitamin and mineral rich: It’s not just protein and calcium. Cottage cheese contains a good amount of B vitamins, which play a role in energy production and cell function.

NUTRITIONAL INFO (per serving)
Energy 472kJ  |  Protein 12,9g  |  Carbs 9g  |  Fat 2,2g

MORE MIDMORNING MUNCH MANIA RECIPES

Flapjacks
Spicy

Spicy Fiesta Bites

Posted on by
Share

We are all craving chips and guac… but adulting is hard. These Spicy Fiesta Bites are the healthy alternative that lets you pretend you are having a fancy fiesta while secretly nourishing your body.

Servings:

4

Ingredients:

9

Prep time:

10-15 minutes

Ingredients

  • 1 (140g) small avocado, peeled and mashed
  • 1 medium tomato, finely cubed
  • ½ small onion, finely chopped
  • 2 Tbsp. (80g) low-fat cottage cheese
  • 1 chilli, finely chopped (add more for a spicier taste)
  • Juice of half a lemon
  • Pinch of salt
  • Ground black pepper
  • 4 large brown rice cakes

Method

  1. Mix the mashed avocado with the tomato, onions, and cottage cheese.
  2. Add the chilli, lemon juice and flavour with salt and pepper.
  3. Divide mixture into four equal amounts.
  4. Spread the divided mixture on each rice cake and serve.

HEALTH FACT

Protein and healthy fats can help to balance blood glucose levels when consumed together with a carbohydrate. This helps with a slower release and thus helps to lower the glycaemic response.

NUTRITIONAL INFO (per serving)
Energy 455kJ  |  Protein 3,7g  |  Carbs 11g  |  Fat 4,8g

MORE AFTERNOON NIBBLE NOOK RECIPES

Smoothie
Pizza
Ball
Peach & Berry Breakfast Slice

Peach & Berry Breakfast Slice

Posted on by
Share

Indulge in a taste sensation with this delightful Peach & Berry Breakfast Slice. Made with a base of wholesome rolled oats to keep you fuller for longer and bursting with flavour for a satisfying start to your day.

Servings:

20

Ingredients:

12

Total time:

1 ½ hours

Ingredients

  • 1 Tbsp. baking powder 
  • 1 cup (180g) rolled oats
  • ½ cup (70g) cake flour 
  • 1 tsp. cinnamon
  • ¼ cup (57.5g) soft tub margarine, light 
  • 10 Huletts EquiSweet Sachets
  • 2 eggs, lightly beaten
  • ¾ cup (185ml) low-fat plain yoghurt or cottage cheese
  • 1 Tbsp. vanilla essence
  • 100g frozen berries 
  • 1 large peach or nectarine, thinly sliced
  • Grilled low-GI fruit for garnishing, optional

Method

  1. Preheat oven to 180°C. Line and grease a 20cm x 25cm baking tray.
  2. Combine the flour, baking powder, cinnamon, EquiSweet and oats in a mixing bowl and make a well in the centre.
  3. In a separate bowl whisk the eggs, yoghurt, vanilla and melted margarine until well combined.
  4. Pour the whisked egg and yoghurt mixture into the well in the centre of the dry ingredients and mix into a batter.
  5. Spoon the batter into the greased baking tray and smooth out into an even layer.
  6. Lay the berries and peach slices on top of the batter.
  7. Bake for 45 minutes.

NOTES

  • 1 Peach & Berry Breakfast Slice is equivalent to: ½ portion starch and ½ portion fat. GL per serving = 7.
  • GI (calculated) = 54 (low-GI, if a bit of extra low-GI fruit like berries or peach is used for garnishing).
  • Can be stored in an airtight container in the fridge for up to 4 days.

Rest assured; this recipe has been approved by DSA and GIFSA.

NUTRITIONAL INFO (per serving)
Energy 288kJ  |  Protein 2,3g  |  Carbs 7,8g  |  Fat 2,8g

MORE BREAKFAST BUZZ RECIPES

Hash Brown
Bowl
Omelette
Ball

Energy Ball Bonanza

Posted on by
Share

Sugar crash? Never heard of her. These energy ball bad boys are fuelled by sugar- and salt-free peanut butter and protein powder, so you can conquer your afternoon without the jitters.

Servings:

10

Ingredients:

5

Prep time:

10 – 15 minutes (excluding storing time in fridge or freezer to set)

Ingredients

  • 1 ½ cup (120g) rolled oats
  • 6 Tbsp. (120g) sugar- and salt-free peanut butter
  • 2 scoops (about 50 – 60g) chocolate or vanilla protein powder
  • 2 Tbsp. low-fat cottage cheese
  • 2 Tbsp. (16g) shredded coconut, optional

Method

  1. Mix all ingredients in a large bowl and stir to combine. This will take some work, but it will come together as you keep mixing. Use your hands to knead if necessary.
  2. Once combined, take a spoonful of mixture and form into a ball. Repeat until you have formed 10 balls.
  3. Store in a closed container in refrigerator or freezer.

HEALTH FACT

Protein takes a while to digest so it makes you feel fuller for longer. It also helps maintain muscle mass in older people. The recommended intake is between 0.8g/kg and 1.8g/kg of body weight. Please talk to your healthcare professional before increasing your protein intake, especially if you have kidney problems as it can lead to increased strain and loss of renal function.

NUTRITIONAL INFO (per serving)
Energy 606,2kJ  |  Protein 10,1g  |  Carbs 8,8g  |  Fat 7,04g

MORE AFTERNOON NIBBLE NOOK RECIPES

Smoothie
Pizza
Raisin

Raindrop Raisin Cookies

Posted on by
Share

Have you ever seen rain fall up? No way, right? But with these outta-this-world Raindrop Raisin Cookies, it’s like you are gobbling up tiny drops of rain that magically turn into yummy, chewy cookies.

Servings:

15

Ingredients:

9

Total time:

55 minutes

Ingredients

  • 1 cup (80g) rolled oats
  • 1 cup (100g) almond or coconut flour
  • 1 ½ tsp. baking powder
  • 1 ½ tsp. ground cinnamon
  • 1/8 tsp. salt (if salted butter is used, leave out the salt)
  • 2 Tbsp. organic extra virgin coconut oil or unsalted butter, melted and cooled slightly
  • 1 large egg, room temperature
  • 1 tsp. vanilla extract
  • ¼ cup (40g) raisins or ¼ cup (40g) dark chocolate chips

Method

  1. Whisk together the oats, flour, baking powder, cinnamon, and salt in a medium bowl. 
  2. In a separate bowl, whisk together the coconut oil, egg, and vanilla.
  3. Add in the flour mixture, stirring until incorporated. Fold in the raisins. 
  4. Chill the cookie dough for 30 minutes.
  5. Preheat the oven to 180°C and line a baking sheet with parchment paper.
  6. Drop the cookie dough into 15 rounded scoops onto the prepared sheet and flatten slightly. Bake for 11 to 14 minutes.
  7. Cool in the pan for 10 minutes before transferring to a wire rack.

HEALTH FACT

Raisins are a good source of soluble fibre, which aids digestion and reduces issues for little tummies.

NUTRITIONAL INFO (per serving)
Energy 389kJ  |  Protein 2,6g  |  Carbs 6g  |  Fat 6,4g

NUTRITIONAL INFO (per serving) If dark chocolate chips are used
Energy 415kJ  |  Protein 2,7g  |  Carbs 6g  |  Fat 7,2g

MORE MUNCHKIN ZONE RECIPES

Rockets
Quesadillas
Hash Brown

Hash Brown Hero

Posted on by
Share

Get ready to meet your new breakfast hero. The Hash Brown Hero is here to spice up your mornings with some serious zucchini power. These golden fritters are lower in carbs than traditional hash browns.

Servings:

4 (2 hash browns each)

Ingredients:

7

Total time:

30 minutes

Ingredients

  • 8 (350g) large zucchinis
  • 1 (160g) medium onion
  • 2 heaped Tbsp. plain flour
  • Sea salt 
  • Freshly ground black pepper
  • 2 large free-range eggs
  • 2 Tbsp. olive oil, divided

Method

  1. Coarsely grate the zucchinis; there’s no need to peel them.
  2. Peel and coarsely grate the onions.
  3. Transfer the grated zucchinis and onions to a sieve; press down on them to squeeze out as much liquid. 
  4. Transfer to a mixing bowl, add the flour and season well with salt and pepper.
  5. Add in the eggs and mix well with a wooden spoon, until the mixture is fully combined.
  6. Put a large non-stick frying pan on the heat and add  1 Tbsp. olive oil. Once hot, add heaped spoonfuls of the mixture to the pan. Don’t overcrowd the pan.
  7. Cook for about 4 minutes on medium heat, without moving, until a golden crust has formed, then turn each one over.
  8. Continue to cook another 2 – 3 minutes on the other side till brown and cooked through. Transfer to kitchen paper towel to drain.
  9. Repeat with the remaining batter, adding the extra 1 Tbsp. olive oil as needed.

SERVING SUGGESTION

  • Serve with roasted cherry tomatoes, a poached or fried egg and/or avocado, or spread low-fat cottage cheese on top.

HEALTH FACT

Zucchinis, also known as baby marrows, provide a high level of nutrients yet are low-kilojoule vegetables. They are a significant source of vitamin A, vitamin C, calcium, iron, and dietary fibre.

NUTRITIONAL INFO (per serving)
Energy 570kJ  |  Protein 6,1g  |  Carbs 12g  |  Fat 6,35g

MORE BREAKFAST BUZZ RECIPES

Bowl
Omelette
Bowl

Berry Good Morning Bowl

Posted on by
Share

A delicious kickstart to your day. Packed with antioxidants, this vibrant breakfast bowl is more than just a meal, it’s an experience for your taste buds.

Servings:

1

Ingredients:

6

Prep time:

5 – 10 minutes

Ingredients

  • 2 Tbsp. (20g) oats 
  • 2 x ¼ cup mixed berries (raspberries, blackberries, blueberries, strawberries). The second cup is for the topping as you require.
  • ½ tsp. ground cinnamon
  • ½ cup low-fat milk/almond milk or 50g low-fat plain yoghurt
  • 1 Tbsp. (10g) chia seeds
  • 6 almonds 

Method

  1. Add everything together in a blender except the almonds and a ¼ cup berries and purée till smooth. 
  2. Pour mixture in a bowl, top with almonds and the second ¼ cup of berries, and serve.

FAST FIXES

  • Need an on-the-go meal? Add this mixture into a shaker and enjoy on-the-go. In this case, you will blend with the almonds.
  • Prefer a crunchier meal? Leave out the blending and just mix everything together. Add more water or low-fat milk if it’s too thick. Don’t let the mixture stand too long as it will thicken due to the chia seeds that were added.

Fruit does contain sugar but a variety of fruits can still be enjoyed as part of a diabetic-friendly diet if the correct rules and portions are followed.

NUTRITIONAL INFO (per serving)
Energy 997kJ  |  Protein 10,2g  |  Carbs 24g  |  Fat 9,3g

MORE BREAKFAST BUZZ RECIPES

Omelette
Omelette

Cheeky Omelette Wrap

Posted on by
Share

This isn’t your ordinary omelette. We’re talking fluffy omelettes loaded with delicious fillings, all wrapped up for a fun way to fuel your day.

Servings:

2

Ingredients:

8

Total time:

10 – 15 minutes

Ingredients

  • Non-stick cooking spray
  • 4 large eggs, beaten lightly
  • 1 Tbsp.(40g) low-fat cottage cheese
  • 1 cup (70g) mushrooms, chopped
  • ½ cup cherry tomatoes, chopped
  • Salt
  • Black pepper
  • Italian herbs, dried

Method

  1. Stir-fry the mushrooms and cherry tomatoes over dry heat to warm up until browned. Flavour with salt and pepper and Italian herbs. Set aside.
  2. Spray a medium frying pan with non-stick cooking spray. Pour half of the egg mixture into pan and cook over medium heat, swirling the pan to make a thin omelette. Once browned, turn over and cook on the other side till browned too. Remove from the pan. Cool on a baking paper covered wire rack. Repeat with remaining egg.
  3. Spread half of the low-fat cottage cheese on     one omelette. Top the middle of the omelette with half of the mushroom and cherry tomato mixture. Repeat with the second omelette.
  4. Serve warm with extra vegetables on the side.

TOP TIPS

Mushrooms and cherry tomatoes can be switched out with baby spinach, mixed peppers, onions, baby marrow, etc.

Serve with a slice of rye or whole wheat toast as allowed or add avocado on the side.

NUTRITIONAL INFO (per serving)
Energy 808kJ  |  Protein 18,3g  |  Carbs 3g  |  Fat 11,9g

MORE BREAKFAST BUZZ RECIPES