recipes

easy and healthy snacks

In this section, you will find a selection of healthy recipes and links to relevant sites, which you and your team can use to prepare meals for your ‘Recess.’  Alternatively you could bring in healthy snacks that you can share with colleagues.
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Hearty Beef and Veggie Lasagne

Ingredients

  • 500g lean beef mince
  • 2 cloves garlic, crushed
  • 2 medium carrots, grated
  • 2 medium zucchini, grated
  • 2 tsp dried Italian herbs
  • 1 cup salt-reduced vegetable stock
  • 400g can no-added-salt chopped tomatoes
  • 700ml passata (Italian tomato cooking sauce)
  • 1/2 cup frozen green peas, thawed
  • Canola or olive oil spray
  • 250g packet instant lasagne sheets
  • 250g tub reduced-fat smooth ricotta cheese
  • 2 tbs grated parmesan cheese
  • Garden salad, to serve

Method

  1. Preheat oven to 190°C (170°C fan-forced).
  2. Heat a large, non-stick frying pan, add mince and garlic and cook until mince is browned all over, breaking up any large pieces with a wooden spoon.
  3. Add carrots and zucchini and stir over heat a further 1-2 minutes.
  4. Stir in herbs, stock powder, water, chopped tomatoes and half the passata (reserve the remaining passata for topping). Bring to the boil, then reduce heat and simmer uncovered for 15 minutes until thickened slightly. Stir in peas and remove from heat.
  5. Grease a large rectangular ovenproof dish with cooking spray. Place a layer of lasagne sheets over base of dish and spread with one-third of the mince mixture.
  6. Repeat the layers of lasagne sheets and mince mixture twice more. Cover with another layer of lasagne sheets and spread the reserved passata on top.
  7. Dollop ricotta over passata topping and sprinkle with parmesan. Spray a piece of cooking foil with cooking spray and place over the lasagne.
  8. Bake lasagne covered in preheated oven for 45 minutes.
  9. Remove foil covering and bake for a further 15 minutes or until top is lightly browned. Allow lasagne to rest for 5 minutes, then cut into squares and serve with a garden salad.

This recipe has been sourced from the Healthy Kids website at www.healthykids.nsw.gov.au.

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Herb and Garlic Sweet Potato Wedges with Yoghurt Dip

Ingredients

  • 2 x 400g (medium) sweet potatoes
  • 1 tsp dried rosemary leaves
  • 1 clove garlic, crushed
  • 2 tsp olive oil
  • Olive oil or canola cooking spray for greasing
  • Yoghurt dip
  • 1/2 cup low fat plain Greek styled yoghurt
  • 2 green shallots, thinly sliced
  • 1/2 tsp ground cumin
  • 2 tsp lemon juice
  • 2 tsp chopped fresh dill
  • 1/4 tsp ground white pepper

Method

  1. Preheat over to 220C (fan-forced).
  2. Wash unpeeled sweet potatoes under cold water. Dry with paper towel. Cut in half, then cut each half into approximately 3cm thick wedges.
  3. Place wedges in a large bowl with rosemary, garlic and olive oil. Toss well with clean hands.
  4. Spread wedges in a lingle layer over a greased oven tray. Cook in preheated oven for 20 minutes. Remove from oven. Turn wedges, then return to oven for a further 15-20 minutes, or until wedges are tender and well browned.
  5. Meanwhile, to make yoghurt dip, combine yoghurt, shallots, cumin, lemon juice, dill and pepper.
  6. Serve wedges with yoghurt dip

This recipe has been sourced from the Healthy Kids website at www.healthykids.nsw.gov.au.

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Hummus

Ingredients

  • 400g chickpeas, drained but keep some of the liquid
  • 1 tablespoon tahini (sesame seed spread)
  • 1 tablespoon lemon juice
  • 1 tablespoon olive oil
  • 1 clove garlic, peeled and crushed

Method

  1. place all ingredients in a food processor and blend until smooth
  2. add a small amount of the liquid from the chickpeas until you reach your preferred consistency

This recipe has been sourced from the Healthy School Canteens website at healthyschoolcanteens.nsw.gov.au.

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Berry Swirl Yoghurt Pops

Ingredients

  • 500g reduced-fat Greek style yoghurt
  • 1 tsp vanilla essence
  • 1/3 cup icing sugar
  • 300g frozen mixed berries, thawed

Method

  1. Blend yoghurt, vanilla and half the icing sugar in a blender or food processor until combined. Transfer mixture to a jug.
  2. Add berries and the remaining icing sugar to blender or food processor. Pour in 1 cup of the vanilla yoghurt mixture and process until smooth and combined.
  3. One-third fill popsicle moulds with vanilla yoghurt mixture then top up moulds with berry mixture.
  4. Run a skewer through mixture in each mould to create a swirled effect.
  5. Place moulds in freezer for 1 hour then insert a popsicle stick in each one and return to freezer for several hours or overnight until frozen solid.
  6. Remove popsicles from moulds just before serving. If popsicles are difficult to remove, wrap a warm damp cloth around moulds for a few seconds and they should slide out easily.

This recipe has been sourced from the Healthy Kids website at www.healthykids.nsw.gov.au.

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Chicken and Mint Rice Paper Rolls

Ingredients

  • 50g rice vermicelli
  • 150g packet (16) rice paper wrappers
  • 200g skinless cooked chicken breast, trimmed of fat and sliced
  • 2 cups shredded lettuce
  • 1 medium avocado, thinly sliced
  • 1 medium carrot, grated
  • 1 medium Lebanese cucumber, cut into thin strips
  • Handful of fresh mint leaves
  • 2 tbs Vietnamese dipping sauce (or sweet chilli sauce)
  • Lime wedges

Method

  1. Soak vermicelli in a bowl of hot water for 5 minutes or until softened. Dain, rinse under cold water, then drain again and chop roughly with kitchen scissors.
  2. Cover a chopping board with a clean, damp tea towel.
  3. Place one rice paper wrapper in a dish of warm water for a few seconds until softened slightly.
  4. Lay softened wrapper on the damp tea towel, place a little vermicelli, chicken, lettuce, avocado, carrot and cucumber at one end of wrapper.
  5. Lift wrapper over filling and fold in edges, roll once then place 2 mint leaves on top and continue rolling firmly to enclose filling and form a neat roll.
  6. Continue process with remaining wrappers and filling ingredients.
  7. Place rolls in a single layer on a plastic wrap-lined tray and keep covered in refrigerator until required.
  8. Serve rolls with dipping sauce and lime wedges.

This recipe has been sourced from the Healthy Kids website at www.healthykids.nsw.gov.au.

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Lettuce Leaf Beef Burger

Ingredients

  • 1 clove garlic, crushed
  • 1/2 brown onion, finely chopped
  • 500g organic minced beef
  • 2 tbsp almond meal
  • 1/2 tsp ground cumin
  • 1/2 tsp ground coriander
  • 1/2 tsp chilli flakes
  • 2 spring onions, finely chopped
  • 1 egg, lightly beaten
  • 1 tsbp olive oil
  • Himalayan salt and ground pepper

Method

  1. To make the patties, combine all the ingredients, except the olive oil, in a large bowl. Season to taste and, using your hands, divide the mixture into 4 patties.
  2. eat the olive oil in a large non-stick frying pan over a medium-high heat, and cook the patties for 4-5 minutes on each side, or until cooked to your liking. Place on a plate and cover with foil to keep warm.
  3. o serve, lay a lettuce leaf on a plate, top with a meat patty, tomato and pickle slices and tomato sauce. Top with another lettuce leaf. Repeat with the remaining patties.

This recipe was written by Nathan Hindmarsh.

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CRUNCHY SALAD SANDWICH

Ingredients

  • 1 avocado, peeled and stoned
  • 1 teaspoon lemon juice
  • 4 slices wholegrain bread
  • 1 small carrot, peeled and grated
  • 1 small beetroot, washed and grated
  • 1 lettuce leaf, shredded
  • 1 medium tomato, cut into 4 slices
  • 1/3 cup snow pea sprouts

Method

  1. Put the avocado in a small bowl and mash well with a fork.
  2. Add lemon juice and mix well.
  3. Spread avocado mix onto the slices of bread.
  4. Top two slices of bread with carrot, beetroot, lettuce, tomato and snow pea sprouts.
  5. Top with remaining bread and serve.

Licensed from the LiveLighter® campaign © State of Western Australia. Reproduced with permission.

This recipe has been sourced from the Healthy Kids website at www.makehealthynormal.nsw.gov.au.

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Smashed Pea and Avocado Toast

Ingredients

  • 2 tsp olive oil
  • 1 small onion, finely chopped
  • 11/2 cups frozen green peas
  • 2 medium ripe avocados, halved, stones removed
  • 2 tbs fresh lemon juice
  • 30g (1 cup) baby spinach leaves, finely shredded
  • 2 tbs finely chopped fresh mint
  • freshly ground black pepper
  • 8 thick slices multigrain Vienna loaf
  • 60g reduced fat feta cheese, crumbled
  • lemon wedges, to serve
  • fresh mint leaves, to garnish

Method

  1. Heat oil in a large, non-stick frypan. Add onion, stir over medium heat for about 2 minutes or until softened.
  2. Add peas, stir over heat a further 3-5 minutes, or until peas are tender. Remove from heat. Mash well.
  3. Scoop avocado flesh into a large bowl. Add lemon juice. Mash roughly. Add peas, spinach and mint. Stir to combine. Season to taste with pepper.
  4. Lightly toast bread. Top toast slices with avocado mixture. Sprinkle with feta and garnish with mint leaves. Serve with lemon wedges.

This recipe has been sourced from the Healthy Kids website at www.healthykids.nsw.gov.au.

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ALL YEAR ROUND FRUIT SALAD

Ingredients

  • 2 cups melon (watermelon, rockmelon or honeydew), peeled and chopped
  • 1 banana, peeled and sliced
  • 1/2 pineapple, cored and chopped
  • 1 kiwi fruit, peeled and chopped
  • pulp of 3 passionfruit
  • 2 oranges, juiced

Method

  1. Combine all fruit in a large serving bowl. 
  2. Stir through passionfruit and pour over juice and mix.

Hint
Make sure orange juice is poured over any fruits that discolour quickly, e.g. bananas, pears and apples.

LiveLighter © State of Western Australia 2016, reproduced with permission. For more healthy recipes and tips visit www.livelighter.com.au

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Spinach Hommus with Turkish Toasts

Ingredients

  • 430g loaf Turkish bread
  • Olive oil cooking spray
  • 400g can chick peas, rinsed and drained
  • 2 cups (60g) baby spinach leaves
  • 1 clove garlic, chopped
  • 2 tbs tahini (sesame seed paste)
  • 1/4 cup lemon juice
  • 1 tsp ground cumin
  • 2 tbs water, approximately
  • Freshly cracked black pepper
  • Raw vegetable pieces (e.g. carrot, celery, beans), to serve

Method

  1. Cut Turkish bread into 1cm thick slices and spray with cooking spray.
  2. Toast slices under a preheated grill or in a char-grill pan until crisp and lightly browned on both sides.
  3. Process chick peas, spinach and garlic in a food processor until finely chopped.
  4. Add tahini, lemon juice, cumin and water and process again until smooth.
  5. Transfer mixture to a bowl and season with pepper. If consistency is too thick, stir in a little extra water.
  6. Serve dip with Turkish toasts and vegetable pieces.

This recipe has been sourced from the Healthy Kids website at www.healthykids.nsw.gov.au.

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SUMMER BREEZE TOAST TOPPER

Ingredients

  • 1 slice wholegrain bread, toasted
  • 1 tbs avocado
  • 1 medium tomato, sliced
  • 1/2 tbs basil leaves, roughly torn
  • freshly ground or cracked black pepper, to taste

Method

  1. Spread avocado on toast.
  2. Top with tomato, basil and pepper.

LiveLighter © State of Western Australia 2016, reproduced with permission. For more healthy recipes and tips visit LiveLighter © State of Western Australia 2016, reproduced with permission. For more healthy recipes and tips visit www.livelighter.com.au

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PEAR AND BANANA MUFFINS

Ingredients

  • olive or canola oil spray
  • 2 cups wholemeal self-raising flour
  • 2 cups self-raising flour
  • 1 cup brown sugar
  • 2 eggs
  • 150 mL low-fat natural yoghurt
  • 1/2 cup orange juice
  • 1 large banana, peeled and chopped
  • 1 pear, cored and chopped
  • 1/2 cup buttermilk or low-fat milk

Method

  1. Preheat oven to 170°C. Lightly spray muffin trays with oil.
  2. Sift flours, returning husk from wholemeal flour to the bowl, add brown sugar.
  3. In a separate bowl mix eggs, yoghurt and juice.
  4. Combine with the flour mix and fold through fruit and milk (you may need less milk depending on moisture in fruit). Do not over-mix.
  5. Spoon mixture into trays. Bake near the top of the oven for 18-20 minutes.
  6. Turn onto a wire rack to cool.

Hint
Wrap muffins individually and freeze for a lunch box snack.

LiveLighter © State of Western Australia 2016, reproduced with permission. For more healthy recipes and tips visit www.livelighter.com.au

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Apple and Apricot Pikelets

Ingredients

  • 1/3 cup diced dried apricots
  • 1 tbs honey
  • 2 tbs hot water
  • 1 cup buttermilk
  • 1 large egg
  • 1 cup self-raising flour
  • 1/4 cup minute oats
  • 1 small apple (140g), peeled and grated
  • Olive oil cooking spray
  • Margarine spread or extra light spreadable cream cheese, to serve

Method

  1. Combine apricots, honey and water in a small bowl. Cool slightly.
  2. Whisk buttermilk and egg together in a jug.
  3. Sift flour into a bowl. Stir in oats and apple. Make a well in the centre. Add apricot mixture and buttermilk. Stir to form a thick batter.
  4. Heat a large non-stick frying pan and grease with cooking spray. Drop tablespoons of batter into hot pan, allowing room for spreading. Cook over a medium heat for about 2 minutes until bubbles start to appear on surface of batter.
  5. Turn pikelets and cook other side for a further 2 minutes or until golden. Remove from pan. Repeat with remaining batter, re-greasing pan with cooking spray as required. Serve plain or lightly spread with margarine spread or extra light spreadable cream cheese.

This recipe has been sourced from the Healthy Kids website at www.healthykids.nsw.gov.au.

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EASY POPCORN

Ingredients

  • 2 tbs plain popping corn

Method

  1. Put popcorn in a paper bag and fold down the top a couple of times
  2. Microwave on HIGH for about 2 minutes or until most or the corn has popped (if there's 3 or 4 seconds between popping noises, it's probably done)
  3. Be careful when opening the bag, the steam will be hot!

LiveLighter © State of Western Australia 2016, reproduced with permission. For more healthy recipes and tips visit www.livelighter.com.au

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Celery, Ham and Egg Roll-Ups

Ingredients

  • 2 hard-boiled eggs, peeled
  • 1 tbs mayonnaise
  • 1 tsp Dijon mustard (optional)
  • 2 pieces rectangular flat bread (e.g. sorj or mountain bread)
  • 2 tsp margarine spread
  • 60g shaved (lean 97% fat free) leg ham
  • 1 stalk celery, cut into thin strips
  • 20g (about 3/4 cup) baby spinach leaves or rocket leaves

Method

  1. Place eggs in a bowl. Add mayonnaise and mustard and mash well with a fork.
  2. Lay the flat breads on clean surface. Spread thinly with margarine. Arrange ham in a row across the bottom third of each piece.
  3. Spoon the egg mixture evenly across ham layer. Top with a row of celery strips and spinach leaves. Roll up firmly.
  4. Wrap rolls in greaseproof paper or plastic wrap. Refrigerate 1 hour (or overnight if preferred). Remove wrapping. Cut each roll into 4 to serve. Serve with cucumber sticks if desired.

This recipe has been sourced from the Healthy Kids website at www.healthykids.nsw.gov.au.

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CINNAMON APPLES

Ingredients

  • 1 large apple, cored and chopped
  • 1/2 tsp water
  • 1/4 tsp ground cinnamon
  • 1/4 tsp sugar, optional
  • 1/4 cup low-fat yoghurt

Method

  1. Place apple, cinnamon, water and sugar (if using) in a microwave safe mug or bowl and mix.
  2. Cover with a plate or cling film with holes in it and microwave on HIGH (100%) for 1 minute. If you want softer apples, microwave in 30 second bursts until you get the right texture.
    Note: if there are several mugs in the microwave It will take longer to cook.
  3. Serve with low-fat yoghurt.

LiveLighter © State of Western Australia 2016, reproduced with permission. For more healthy recipes and tips visit www.livelighter.com.au

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BLUEBERRY AND BANANA BREAD

Ingredients

  • olive or canola oil spray
  • 4 ripe bananas, peeled
  • 1/4 cup sugar
  • 1/2 cup low-fat milk
  • 2 eggs
  • 1 cup self-raising flour
  • 1 cup wholemeal self-raising flour
  • 1 tsp ground cinnamon
  • 1 cup frozen blueberries

Method

  1. Preheat oven to 220ºC (200ºC fan forced). Spray a 20 x 10cm loaf tin with oil; line base and sides with non-stick baking paper.
  2. Reserve one whole banana for presentation and mash remaining 3 bananas in a large bowl (1½ cups mashed).
  3. Add sugar, milk and eggs and mix with a fork until well combined.
  4. Sift flours and cinnamon on top of banana mixture, returning husks from the sieve to the bowl. Mix ingredients together until just combined, taking care not to over-mix, then gently fold through blueberries.
  5. Spoon mixture into prepared loaf tin and smooth the surface. Slice remaining banana thinly and overlap slices through the centre of the loaf.
  6. Bake for 35-40 minutes then cover with foil and bake for a further 20 minutes. Centre of loaf will remain moist but not wet when tested with a skewer. Allow to cool in tin for 5 minutes then turn onto a wire rack.
  7. Cut into 1cm slices and toast before serving, if desired.

LiveLighter © State of Western Australia 2016, reproduced with permission. For more healthy recipes and tips visit www.livelighter.com.au

information & resources

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