Soba Noodle Salad


  • 1 pack Soba Noodles
  • 2 cup Red Cabbage, thinly shredded
  • 1 1/2 cup Carrot, grated
  • 1 2/3 cup Cucumber, thinly sliced
  • 1/2 cup Cilantro, chopped
  • Sesame Seeds, to sprinkle on top (optional)

For the Peanut Sauce:

  • 1/2 cup Natural Peanut Butter (should be runny)
  • Juice of 1 Lime
  • 1 tbsp Tamari (or Soy Sauce, Liquid Aminos)
  • 2 cloves Garlic, minced
  • 1/2 tbsp Ginger, grated (about 1/2″ knob)
  • 1/2 tsp Coconut Sugar
  • 2-4 tbsp Filtered Water


  1. Rinse and prep all veggies.
  2. In a small bowl, prepare the Peanut Sauce. Combine all ingredients and stir until an even dressing forms. Begin with 2 tbsp of water, then add water in 1 tbsp increments until the sauce reaches your desired consistency, as necessary.
  3. Bring a large pot of water to a boil and cook your Soba Noodles according to package instructions; mine required only 4 minutes. Drain and rinse with cold water.
  4. Add the Cabbage, Carrot, Cucumber, and Cilantro to a large bowl. Pour the Peanut Sauce over the veggies and mix well. Then, gently fold in the rinsed Soba Noodles until everything is well distributed.
  5. Garnish with Sesame Seeds and serve immediately, or store in the fridge in an airtight container for up to 5 days.

Cowboy Caviar



  • 15 ounce (400 grams) can black eyed peas/beans rinsed and drained
  • 15 ounce (400 grams) can black beans, rinsed and drained
  • 15 ounce (400 grams) can sweet corn rinsed and drained
  • 1/2 red bell pepper (capsicum), finely diced
  • 1/2 green bell pepper (capsicum), finely diced
  • 1/2 a red onion, diced
  • 2 cups grape tomatoes, , halved (or cherry tomatoes or 2 Roma tomatoes)
  • 2 ripe avocados, diced
  • ⅓ cup Cilantro (or parsley), finely chopped


  • 1/4 cup olive oil
  • 1/4 cup lime juice, freshly squeezed
  • 2 tablespoons cilantro, (freshly chopped)
  • 2 cloves garlic, crushed
  • 1 teaspoon brown sugar
  • 3/4 teaspoon red chilli flakes, adjust to your preference of spice
  • 1/2 teaspoon ground Cumin
  • 1 teaspoon salt


  1. Combine salad ingredients in a large bowl. Mix together to combine. Set aside.
  2. Whisk dressing ingredients together in a smaller bowl, until well combined.
  3. Pour dressing over salad, stir through, and serve with chips or veggie sticks.

Lentil & Quinoa Salad


  • 1 cup Brown lentils, cooked
  • 1 cup Quinoa, cooked
  • 1 cup Basil, chopped
  • 1 cup Parsley, chopped
  • ¼ cup Coriander, chopped
  • ¼ cup Mint, chopped
  • 1 Spring onion, finely chopped
  • ½ cup Cucumber, chopped
  • 3 Medjool dates, fresh, sliced (optional)
  • ½ cup Red capsicum, chopped
  • ½ cup Cashew nuts, raw


  • 3 Tbsp Olive oil
  • ½ Lemon, juice of



  1. Mix all ingredients together.
  2. Pour dressing over and season with salt and pepper.

Vegetarian Quesadillas


  • 2 medium tomatoes, chopped
  • 1 small red onion, finely chopped
  • 1/2 cup fresh coriander, finely chopped
  • juice of 1 lime
  • 1 avocado, mashed
  • 400g can no-added-salt red kidney beans, rinsed, drained
  • 1 teaspoon paprika
  • 1 teaspoon ground cumin
  • 1/4–1/2 teaspoon chilli powder
  • 1/2 red capsicum, finely chopped
  • 4 large wholegrain tortillas
  • 1/2 cup grated reduced-fat cheese
  • 2 cups baby spinach
  • 1/4 cup light sour cream, to serve
  • 4 cups mixed salad leaves, to serve
  • 2 tablespoons balsamic vinaigrette (made with 1 part olive oil to 1 part balsamic vinegar), to serve



  1. To make tomato salsa, in a small bowl combine tomato, red onion, coriander and half of the lime juice. In another small bowl, combine remaining lime juice and avocado. Set both bowls aside.
  2. In a medium bowl, place kidney beans and mash gently with a fork. Stir through spices and capsicum.
  3. Spread one quarter of the bean mixture over half a tortilla. Top with one quarter of the cheese and baby spinach. Fold tortilla over to cover. Repeat with remaining tortillas.
  4. Place a large non-stick frying pan over a medium heat. Place two folded tortillas in pan. Cook for 2 minutes each side, carefully flipping with a spatula halfway through, until tortillas are golden and cheese has melted. Repeat with remaining two tortillas.
  5. Cut each quesadilla into four wedges and divide among 4 plates. To serve, top with tomato salsa, mashed avocado and sour cream, with salad leaves tossed in vinaigrette on the side.

Vegetarian Pad Thai


Pad Thai

  • fresh shiitake mushrooms 100g, sliced (about 3 cups sliced)
  • dried rice-stick noodles 200g (about 1cm thick)
  • oil 2 tablespoons (e.g. peanut, sunflower, olive)
  • lemongrass 1 stalk, tough outer leaves removed, finely chopped
  • kaffir lime leaves 2 medium-sized, tough central stem removed, very finely shredded
  • spring onions 2-3 (white and green part), cut into 2cm lengths
  • garlic 1 clove, finely chopped
  • mung bean sprouts 2 large handfuls
  • red chilli 1 large, chopped
  • free-range eggs 3-4, whisked with a good pinch of salt

Pad Thai sauce

  • fish sauce or soy sauce 2 tablespoons (GF if required, soy sauce for Vegetarian or Vegan)
  • sweet chilli sauce 3 ½ tablespoons
  • lime juice 1 tablespoon
  • sesame oil 2 teaspoons
  • coconut milk 1/3 cup

To serve

  • roasted peanuts or cashew nuts ¼ cup roughly chopped
  • mung beansprouts 1-2 handfuls
  • chilli finely chopped (optional)
  • coriander (cilantro) ¼ cup chopped
  • lime 1, cut into 4 wedges



  1. Place noodles in a large heat-proof bowl or a pot and pour over boiling water to cover. Stir briskly with a fork to stop noodles from sticking together. Leave to soak for about 10 minutes or until noodles are just soft and pliable – be careful not to overcook noodles (or they risk being gluggy when you stir-fry them). Drain and rinse under cold water to help prevent noodles sticking together.
  2. Mix all sauce ingredients together and set aside.
  3. Heat oil in a wok or your largest non-stick fry pan on medium-high heat. Fry mushrooms for 1-2 minutes, then add lemongrass, kaffir lime leaf, white part of spring onions and garlic and continue cooking for 1-2 minutes. Add drained noodles, green part of spring onions, beansprouts and sauce. Stir-fry, tossing all together, for about 3 minutes until hot-through.
  4. Push noodles to one side of the pan and add whisked eggs to other side of the pan. Scramble eggs around a bit, then leave for a couple of minutes to set as an omelette. Once they have set as an omelette, roughly chop them up in the pan with a wooden spoon and then toss through the noodles. Turn off the heat.

To serve, divide noodles between plates and top with peanuts or cashew nuts, more beansprouts, chilli and coriander. Serve with a lime wedge to squeeze over just before eating.

Chilli Con Carne



  • Long grain white rice 2 cups
  • water 3 cups
  • pinch of salt

Chilli Con Carne

  • beef mince 600g
  • brown onion 1, finely diced
  • chilli spice mix , see below
  • chilli flakes or chilli powder a pinch (optional)
  • frozen corn kernels 1 cup
  • red kidney beans 400g can, drained and rinsed
  • tomato paste 3 tablespoons
  • chopped tomatoes 400g can
  • carrot 1, grated
  • beef stock 1 cup (gluten-free if required)
  • grated cheese ½ cup

To serve

  • sour cream ¼ cup
  • tomato sauce 2 tablespoons
  • iceberg lettuce ½



Preheat oven grill to 200°C/high. Set aside a large casserole/baking dish (if you do not have an oven proof frying pan).

  1. Combine all rice ingredients in a medium-sized lidded pot and bring to the boil. As soon as it boils, cover with a tight-fitting lid and reduce to lowest heat to cook for 12 minutes. Turn off heat and leave to steam, still covered, for a further 8 minutes. Do not lift lid during cooking or steaming. When rice has finished steaming, fluff up grains with a fork.
  2. Heat a little oil in a large frying pan (preferably oven-proof) on a high heat.Cook beef mince and onion, breaking up mince with a wooden spoon as it cooks, for 7-8 minute, until browned. Add chilli spice mix (see recipe below) and chilli flakes/powder (if using) and cook for a further 1 minutes, until fragrant.
  3. Add corn, beans, tomato paste, canned tomatoes, carrot and stock to pan. Bring to a summer then reduce heat to low and simmer, stirring occasionally, for 9-12 minutes, until thickened. Season to taste with salt and freshly ground black pepper.
  4. While sauce is simmering, prepare the rest of the meal. In a small bowl, combine sour cream and tomato sauce and set aside. Thinly slice lettuce and place in a serving bowl.
  5. Sprinkle cheese over mince and place whole pan under grill for about 6 minutes, until cheese is bubbling and golden. If you don’t have an oven-proof frying pan, transfer mixture to an oven-proof dish before adding the cheese.

To serve, place Chilli Con Carne, rice, tomato sour cream and lettuce in the middle of the table for everyone to help themselves.

Chilli spice mix

Mix together 2 teaspoons smoked paprika, 2 teaspoons dried oregano, 2 teaspoons onion powder, 1 teaspoon ground cumin and 1 teaspoon ground coriander

Superfood Quinoa Salad


  • 1 cup quinoa
  • Pinch of salt
  • 1 ½ cups water
  • 1 medium-sized beetroot, peeled and thinly sliced (or coarsely grated)
  • 2 carrots, peeled and cut into thin matchsticks (or coarsely grated)
  • 150g curly kale, tough stems removed and leaves finely sliced (about 2 ½ cups)*
  • 2 tablespoons lemon juice
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon red wine vinegar
  • 8-10 dates, roughly chopped
  • 4 tablespoons pumpkin seeds
  • ½ cup chopped roasted almonds



  1. Combine quinoa, salt and water in a small pot and bring to the boil.  As soon as it boils, cover with a tight-fitting lid and reduce heat to lowest heat to cook for 15 minutes.  Turn off heat and leave to steam, still covered, for 5 minutes.
  2. Toss beetroot, carrots, kale, dates, pumpkin seeds and almonds with cooked quinoa and dress with extra virgin olive oil, lemon juice and red wine vinegar.  Season with salt and pepper.

*Tip:  toss kale with the olive oil, lemon juice and vinegar in a large bowl and gently massage the kale by rubbing it between your fingertips.  This helps soften the kale.

Chia and Mixed Berry Breakfast Pudding


  • 2 cups unsweetened almond milk
  • 1/2 cup chia seeds
  • 1/2 teaspoon vanilla extract
  • 1 small ripe banana, mashed
  • 1 cup frozen mixed berries, thawed
  • 2 prunes, pitted
  • 4 tablespoons reduced-fat natural yoghurt
  • 2 kiwifruit, peeled and diced
  • 1 small apple, diced
  • 2 tablespoons LSA



  1. Place almond milk, chia seeds, vanilla and banana in a bowl and stir well to combine. Put bowl in fridge and leave overnight
  2. Place berries and prunes in a saucepan, bring to the boil, then reduce heat. Simmer for 10 minutes
  3. Mash berry mixture with a fork, then refrigerate until chilled
  4. When ready to serve, divide chia mixture between two bowls or large glasses. Top with berry sauce, yoghurt, kiwifruit and apple. Sprinkle puddings with LSA

Meatballs in a spicy black bean sauce


  • 400 g beef mince
  • ½  onion, finely chopped
  • ½ cup breadcrumbs
  • 2 tbsp coriander, chopped
  • 1  egg, beaten
  • 1 tsp olive oil
  • 1  red onion, finely chopped
  • 1 clove garlic, crushed
  • 2  red capsicum, deseeded, diced
  • 2 celery sticks, finely chopped
  • 1 tbsp tomato paste, reduced-salt
  • ¼ tsp chilli flakes
  • 400 g Black Beans , drained
  • 400g Mexican Style Tomatoes
  • 2 cups brown rice, cooked
  • 300g green beans, sliced, steamed
  •  fresh coriander, extra for garnish


  1. Put mince, onion, breadcrumbs and coriander into a mixing bowl and season with pepper. Mix in beaten egg to bind the mixture together
  2. Roll into 16 small balls (having wet hands is easier). Place meatballs on a tray and refrigerate for 10 minutes
  3. Heat oil in a lidded frying pan. Brown meatballs over a high heat. Remove from pan and set aside
  4. Reduce the pan heat. Add onion, garlic, red capsicum and celery. Cook over a low heat until vegetables soften. Add chilli flakes and stir in tomato paste
  5. Add Wattie’s Black Beans. Pour over Wattie’s Mexican Style Tomatoes. Bring sauce to the boil. Add browned meatballs. Reduce heat. Cover. Simmer for 30 minutes until meatballs are cooked
  6. Serve over cooked brown rice and garnish with fresh coriander leaves. Serve with steamed green beans

Lentil & tomato soup with spices


  • 40 g Butter or margarine
  • 1 large onion, finely chopped
  • 2 cloves garlic, crushed
  • ½ tsp turmeric
  • 1 tsp ground ginger
  • 1 cup red lentils
  • 1 green chilli, finely chopped
  • 1 bay leaf
  • 3 stalks celery, sliced
  • 3 cups salt-reduced vegetable stock
  • 3 cups water
  • 400 g can tomatoes, chopped
  • 2 tbsp tomato paste, reduced-salt
  • 1 tbsp coriander, chopped to garnish
  •  freshly ground black pepper


  1. Heat butter or margarine in a large saucepan. Add onion and garlic and fry gently until softened. Add turmeric and ginger and cook, stirring, until fragrant
  2. Add lentils, chilli, bay leaf, celery, stock and water. Bring to the boil and simmer for 25 minutes, or until lentils are soft. Remove the bay leaf
  3. Stir in tomatoes, tomato paste and coriander and season with black pepper. Reheat and serve with crusty bread or rolls, sprinkled with extra coriander

Soak the red lentils in water for 10-15 minutes before cooking, as this will help to soften them.

Bombay potato salad


  • 1 kg Baby potatoes
  • 1 cup Frozen peas
  • 2 cloves Garlic
  • 2 Tbsp Red wine vinegar
  • 2 Tbsp Lemon juice
  • 1 Tbsp Dijon mustard
  • 1 tsp Sugar
  • 1 tsp Curry powder
  • ½ tsp Ground cumin
  • 1 cup Spinach leaves
  • 1 large handful Parsley
  • 1 large handful Coriander
  • 1 cup Rice bran oil
  • 1 Preserved lemon, insides removed and rind finely sliced
  • 3 Spring onions, finely sliced
  • 1 bunch Snow pea sprouts



  1.  Fill a large saucepan with water and bring to the boil. Cook potatoes until just fork-tender, 15-18 minutes. Drain and allow to cook slightly.
  2. Cover frozen peas with boiling water and allow tostand for 5 minutes. Refresh with cold water and drain.
  3. To make the dressing, add garlic, vinegar, lemon juice, mustard, sugar, curry powder, cumin, spinach and parsley to the bowl of your food processor. Set aside the coriander leaves and add the roots to the bowl. Blitz to a rough paste. With the food processor still running, slowly drizzle in the oil until you have a thick, green dressing. Season with salt and pepper.
  4. Toss the dressing through the potatoes, and top with peas, preserved lemon, spring onions, snowpea shoots and reserved coriander leaves. Serve with extra dressing to drizzle.

Raw Energy Salad


  • 500 g Beetroot, raw, peeled and grated
  • 700 g Carrots, peeled and grated
  • 1 cup Mint leaves, roughly chopped
  • ½ cup Raisins
  • ¼ cup Sunflower seeds, toasted
  • ¼ cup Pumpkin seeds, toasted
  • ½ tsp Salt



  • 2 Tbsp Balsamic vinegar
  • 2 Tbsp Pomegranate molasses
  • ¼ cup Orange juice
  • ¼ cup Olive oil
  • 1 Tbsp Honey



  1. To prepare the dressing: place all the dressing ingredients in a jar with a tight fitting lid. Shake well to combine.
  2. To prepare the salad: in a large serving bowl, combine the beetroot, carrot, mint, raisins, seeds and salt and mix.
  3. Pour over the dressing – toss again when ready to serve.

Broccoli, almond and cranberry salad

  • Broccoli, 1 large head or two small heads, chopped into small florets
  • Apple, (e.g. Braeburn or Granny Smith), cored
  • Lemon, juice of 1
  • Almonds, sliced, slivered or chopped, ⅓ cup
  • Dried cranberries, chopped,  ¼ cup
  • Spring onions, 2 finely chopped



  • Natural yogurt, ¼ cup
  • Mayonnaise, 2 tablespoons
  • Apple cider vinegar, 1e teaspoon
  • Liquid honey, ½ teaspoon
  • Salt and pepper


  1. Place broccoli florets in a large heatproof bowl and pour over boiling water to cover.  Leave for 5 minutes or so to lightly cook.  Meanwhile, get a large bowl of iced water ready.  Drain broccoli and place in bowl of iced water (this helps the broccoli retain its bright green colour and crunchiness).
  2. Thinly slice apple, then cut into thin matchsticks and place in small bowl.  Squeeze lemon juice over to prevent browning.  Lightly toast almonds in a dry fry pan (no oil) on medium heat, shaking the pan frequently to avoid burning, for 2-3 minutes, until light golden.
  3. Mix dressing ingredients  together and season with salt and pepper.
  4. Drain broccoli well and toss with apple, cranberries, spring onions and half of the dressing.  Drizzle with remaining dressing and scatter almonds on top.

Citrus Scented Wheat Salad


¾ cup (6 ounces) water

½ teaspoon salt

1 cup (4 ¾ ounces) bulgur

½ cup (2 ½ ounces) diced dried apricots

½ cup (2 ½ ounces) dried cranberries

2 tablespoons (¾ ounce) sesame seeds

½ cup (1 ⅞ ounces) grated carrots


1 tablespoon orange zest (above) or a scant ⅛ teaspoon orange oil

2 tablespoons (1 ounce) lemon juice

2 tablespoons (1 ounce) orange juice

2 tablespoons (⅞ ounce) olive oil

½ teaspoon ground black pepper

¼ teaspoon salt, to taste


½ cup (2 ounces) toasted chopped pecans

½ cup (2 ⅓ ounces) toasted sunflower seeds



1. Mix the water and salt, and bring to a boil. Add the bulgur and boil for 1 minute. Cover and let rest for 20 minutes. Uncover the pan; if the water hasn’t been absorbed, bring back to a boil and cook for several minutes, until the mixture is no longer soupy. Stir in the dried fruits, and set aside to cool.

3. Stir together all of the dressing ingredients. Stir the dressing into the bulgur wheat mixture, then add the sesame seeds and grated carrots.

3. Refrigerate for several hours, to allow the flavors to blend. Just before serving, stir in the toasted pecans and sunflower seeds.

Pasta E Fagioli Soup


2 tablespoons extra virgin olive oil

⅛ pound (about 3 slices) pancetta, chopped

2 fresh sprigs rosemary

1 fresh sprig thyme

2 dried bay leaves

1 medium onion, finely chopped

1 small carrot, finely chopped

1 rib celery, finely chopped

4 large cloves garlic, minced

Coarse salt and pepper

2 -15 ounce cans cannellini (white) beans

1 cup canned tomato sauce or canned crushed tomatoes

2 cups water

1 quart low sodium chicken stock

6 ounces ditalini or other small pasta (preferably whole grain)

Grated Parmigiano-Reggiano or Romano cheese for serving



  1. Heat a stock pot over medium high heat and add oil and pancetta. Brown the pancetta bits lightly, and add herb stems, bay leaf, chopped vegetables, and garlic. Season with salt and pepper. Add the beans, tomato sauce, water, and stock to pot and raise heat to high.
  2. Bring soup to a rapid boil and add the pasta. Reduce heat to medium and cook soup, stirring occasionally, 6 to 8 minutes or until pasta is cooked al dente. The rosemary and thyme leaves will separate from stems as soup cooks—just remove the stems and bay leaf from soup after turning off heat.
  3. Let soup rest and begin to cool for a few minutes. Serve in deep soup bowls with cheese on top.

Lemony Orzo Pasta


1 tablespoon olive oil

1 clove garlic, minced

1 cup whole wheat orzo

1 small zucchini, julienned

1 carrot, julienned

2 cups broth

1 tablespoon lemon zest

1 tablespoon lemon juice

1 tsp dried oregano

1 cup baby spinach, torn

1 pint grape tomatoes, quartered

salt and pepper



  1. In a medium saucepan, heat olive oil over medium-high heat.
  2. Saute garlic until fragrant, about 1 minute.
  3. Stir in orzo, zucchini, pepper and carrot, cook for another 2 — 3 minutes.
  4. Pour in broth, lemon juice, lemon zest, and oregano.  Stir to combine.
  5. Bring to a boil, then turn down to simmer.  Stir occasionally, cooking until pasta is al dente, about 12 minutes.
  6. Stir in spinach and tomatoes.  Continue to cook until spinach wilts and tomatoes are warm.  Season to taste and serve.

Homemade Burgers


  • 500g lean mince
  • 1 medium onion, finely chopped
  • 2 slices bread, grated in to fine crumbs (or use ¼ cup rolled oats)
  • 2 tablespoons tomato sauce
  • 1 egg, beaten
  • hamburger buns or bread rolls


  1. Combine mince, onion, bread crumbs, tomato sauce and beaten egg. Shape into 4-5 patties.  These can be frozen for later use, or cook immediately.
  2. Heat a frying pan over medium- high heat. Spray with oil, then cook patties till completely cooked through the middle, flipping once.
  3. Serve on burger buns or bread rolls with a variety of fillings:

Suggested fillings

  • Lettuce
  • Sliced tomato
  • Avocado
  • Grated carrot
  • Sliced beetroot
  • Capsicum rings
  • Red onions

Challenge the whanau to create the tastiest burger!

Serve with homemade potato or kumara wedges or oven fries.

So much cheaper and tastier than anything you’ll find from a takeaway shop!

Quesadillas (cheese tortillas)


  • 8 tortillas, wholemeal wraps or burritos
  • 410g can whole kernel corn, drained
  • 420g can chili beans
  • 1 cup grated cheese
  • 2 tomatoes, chopped
  • 1 spring onion, chopped


  1. Preheat a non-stick frying pan or sandwich press.
  2. Top four of the tortillas with the chili beans, corn, chopped tomato, spring onion and grated cheese.
  3. Cover with the remaining tortillas to make a tortilla sandwich.
  4. Cook the tortillas one at a time in frying pan.  Cook on one side for 2-3 minutes, then turn with a spatula and cook for another 2-3 minutes until fillings are hot and the cheese has melted.  Repeat with the other tortillas.
  5. Allow to cool for a few minutes.
  6. Cut each tortilla into four wedges. Eat and enjoy!

Egg Fried Rice

Serves 4


  • 2 eggs, lightly beaten
  • 3 spring onions, sliced
  • 1 carrot, sliced into matchsticks
  • 150g can baby corn, drained
  • 150g ham, chopped
  • 4 cups cooked rice
  • 1 cup frozen peas
  • 3 tablespoons soy sauce
  • 2 tablespoons sweet chili sauce


  1. Spray a medium non-stick pan with oil. Pour in the eggs, cook over a medium heat until set into a thin omelette.  Roll up, remove, slice thinly and set aside.
  2. Spray the non-stick pan again, add the spring onion and stir fry for 1 minute. Add the carrot sticks and corn and stir fry for a further 3 minutes.
  3. Stir in the ham, rice and peas and cook for another 3-4 minutes. Stir in the sliced egg, soy sauce and sweet chili sauce until combined.

Chicken Nuggets & Wedges with Yoghurt Dip

Serves 4


  • 400g chicken breast, thinly sliced
  • ¼ cup flour
  • 1 egg, beaten with 2 tablespoons water
  • ½ cup breadcrumbs
  • 1 teaspoon mixed herbs or seasoning of your choice
  • 4 medium potatoes, cut into thick wedges
  • Canola oil spray
  • ½ cup plain yogurt
  • ¼ cup grated cucumber
  • Small handful finely chopped parsley or mint
  • Salt and pepper


  1. Put flour in a medium plastic bag. Add sliced chicken and toss to coat.
  2. Beat egg and water in medium bowl. Add chicken and toss to coat.
  3. Place breadcrumbs and seasoning in medium plastic bag. Add chicken and toss to coat.
  4. Place chicken on baking tray. Spray lightly with cooking oil spray, place in pre-heated oven (180⁰C) and bake for 20-30 minutes till golden and cooked through.
  5. Put potato wedges on another tray, spray with cooking oil and bake in oven for 30-40 minutes, turning occasionally, till tender.
  6. Combine yogurt, cucumber, parsley/mint and salt and pepper in a small bowl. Serve as a dip for chicken and wedges.

Blueberry & Banana Bran Muffins

From Nadia Lim


  • 1 ¼ cups self-raising flour
  • 1 teaspoon ground cinnamon
  • pinch of salt
  • 1 ¼ cupsbran flakes or wheatbran
  • ½ cup sugar, golden syrup or melted honey
  • ¼ cup melted butter or oil (e.g. coconut, grapeseed, canola)
  • zest of 3 lemons finely grated
  • 1 large banana, mashed
  • 1 teaspoon vanilla essence
  • 2 free-range eggs
  • ¾ cup natural yoghurt
  • 1 teaspoon baking soda (make sure there are no lumps – if there are, sift it)
  • 1 cup blueberries (fresh or frozen defrosted) + 1 tablespoon flour


Preheat oven to 200⁰C. Line a 12-hole muffin pan with paper cases.

  1. Sift flour and cinnamon into a large mixing bowl. Stir in salt and bran flakes.
  2. In a separate bowl, whisk sugar (or golden syrup or honey), butter or oil, lemon zest, mashed banana, vanilla, eggs, yoghurt and baking soda together until smooth.
  3. Make a well in the centre of the flour mixture and pour in the wet mixture. Stir gently until just combined – be careful not to over-mix to avoid the muffins becoming tough.
  4. Toss the blueberries in 1 tablespoon of flour to coat, then add to batter (reserve a few to pop on top of the muffins if you like) and quickly and gently fold through. Spoon mixture into paper cases, dividing equally.
  5. Bake for 20-25 minutes or until they have risen and the tops are golden and spring back when lightly pressed. Remove from oven and leave to stand for 5 minutes before removing from tin.

Bircher Muesli

Serves 4


  • 2 cups rolled oats
  • 1 ½ cup apple juice
  • 1 apple grated
  • ½ cup low fat unsweetened or fruit flavoured yogurt
  • ¼ cup chopped nuts
  • ¼ cup chopped dried fruit e.g. apricots, prunes, sultanas
  • 1 tablespoon honey


  1. Place oats and juice in a bowl.  Allow to soak for two hours or overnight in the fridge.
  2. Stir in grated apple, yogurt, nuts and dried fruit. Stir well.
  3. Place in serving bowls, add milk and a drizzle of honey, if desired.

Options: use any fresh, frozen, or tinned fruit for different flavor combinations.

This keeps well in the fridge and is delicious for breakfast or an afternoon snack.

No Bake Energy Bites


  • ½ cup peanut butter
  • ⅓ cup honey, melted
  • 1 cup fine rolled oats
  • 1 cup shredded coconut
  • 1 teaspoon vanilla essence
  • 1 teaspoon cinnamon
  • ½ cup chocolate bits


  1. In a large bowl mix together the peanut butter, honey, vanilla and a pinch of salt.
  2. Add remaining ingredients and stir to combine.
  3. Roll into balls. If mixture is too sticky add a little more coconut.
  4. Place in an airtight container either in the fridge or freezer for quick and easy snacks.

Bliss Balls

Peanut butter and cacao bliss balls

  • ½ c almonds
  • 14 dates, soaked in boiling water for one hour, then drained
  • 2 tablespoons cacao or cocoa powder
  • 2 tablespoons peanut butter
  • 2 tablespoons water
  • 2 tablespoons coconut


Blitz all ingredients except coconut together, roll into balls with wet hands, then roll in coconut.

Makes 16 balls.


Brain balls

  • ½ cup sunflower seeds
  • 1 cup walnuts
  • 4 medjool dates, chopped or 6 dates soaked in boiling water for one hour, then drained
  • ½ cup coconut
  • ⅓ cup cocoa powder
  • 2 tablespoons water


Combine all ingredients in food processor until mixture forms a dough.  Add a little extra water if needed to ensure it is well combined.

Roll into medium-sized balls.

Chill 30 minutes before serving.

Lunchbox Scrolls


  • 2 cups self-raising flour
  • 90g butter cut into cubes
  • 2/3 cup milk
  • 3 tablespoons tomato paste or relish
  • 1 cup grated tasty cheese
  • 150g ham, chopped


  1. Preheat oven to 200⁰C.
  2. Sift flour into large bowl. Use fingertips to rub butter into flour until it resembles fine breadcrumbs.
  3. Add milk and mix until mixture begins to hold together.
  4. Turn on to lightly floured surface, knead gently 1-2 minutes until smooth.
  5. Roll out to 20 x 40cm rectangle and spread with tomato sauce, then sprinkle with ham and cheese.
  6. Roll up along long edge. Cut the log into 12 slices.  Place on tray and bake 20-25 minutes until golden brown.
  7. Cool on a wire rack. Great to freeze too.

Kebab Sticks


  • Kebab sticks
  • Ham
  • Roasted chicken
  • Cheese cubes
  • Cherry tomatoes
  • Gherkins
  • Red pepper
  • Cucumber
  • Pineapple
  • Olives

You can put absolutely anything onto these.

Get your kids involved in making these with you so it’s their choice and they’re more likely to eat them.

Homemade Hummus


  • 400g  can chickpeas, rinsed and drained
  • 2 tablespoons tahini paste or peanut butter
  • 2 cloves garlic
  • 2 teaspoons cumin
  • juice of 2 lemons (¼ cup)
  • 2 tablespoons olive oil


  1. Place all ingredients in a food processor and blend until smooth. Add a little more lemon juice or cumin to get the flavour just right.

Add to your lunchbox in a small container and pack some pita crisps or sliced vegetables in a small container to keep them fresh.

Zucchini Bake


  • 5 eggs
  • 3 medium zucchini (courgettes),  coarsely grated
  • 1 onion, finely chopped
  • 3 rashers bacon, finely chopped (optional)
  • 1 cup self-raising flour (if not available add 1 teaspoon baking powder to 1 cup plain flour)
  • 1 cup grated tasty cheese
  • ⅓ cup vegetable oil
  • salt and pepper


  1. Preheat oven to 180⁰C. Lightly grease muffin tin or small baking dish.
  2. In a large bowl lightly beat eggs. Add zucchini, onion, self-raising flour, cheese and oil.  Combine gently till well-mixed.  Season with salt and pepper.
  3. Spoon mixture into well greased muffin tin or baking dish. Bake for 12-15 minutes (muffin tin) or 20-25 minutes (baking dish), until centre springs back when lightly pressed.
  4. Cool 5 minutes then remove from muffin tin. These are great in the lunch box, and can be frozen then pulled out as needed.  Try different combinations of cooked vegetables, like mushrooms, sweetcorn, chopped broccoli.