Recipes to add
Honey Pork Chops (this is DELICIOUS)
Time to make 20mins
Serves 4
Cals per serve 330 plus rice
Ingredients:
4 Pork chops bone in or out
Salt & Pepper
1 tsp garlic powder
2 Tbsp EVOO
1 Tbsp butter
6 garlic cloves, minced
1/4 cup honey
1/4 cup water
2 Tbsp vinegar (rice wine/apple cider or white)
2 cups cooked rice (2/3 cup uncooked rice) – Use microwave rice for quick and easy option
Fresh parsley to garnish optional
Instructions:
1. Season chops with salt, pepper and garlic powder
2. Heat oil in a plan over medium high heat until hot. Sear chops on both sides until golden and cooked through (about 4-5mins each side). Transfer to a plate and set aside.
3. Reduce heat to medium, melt butter in the same pan, scraping up any browned bits from the meat. Saute garlic until fragrant, add the honey, water and vinegar. Increase heat to medium high and continue to cook until the sauce reduces down and thickens slightly (3-4mins), stir occasionally.
4. Add pork back into the pan, baste generously with the sauce and broil for 1-2minutes or until the edges are slightly charred.
5. Garnish with parsley and serve over rice.
Slow Cooker Thai Pineapple Curry
Serves 6
Cals per serve 210 + Rice (1 cup cooked roughly 200-250cals)
Ingredients:
400g can of chickpeas, drained and rinsed
1 fresh pineapple, cored and chopped into 2cm pieces
450g sweet potatoes (approx 1 large), peeled and chopped
1 green capsicum, sliced into thin strips
1 small brown onion, chopped
2 large garlic cloves, minced
400ml can of coconut milk
3 Tbsp curry powder
1.5 tsp salt
1/2 tsp crushed red pepper flakes (optional – spicy)
2 cups uncooked or 6 cups cooked rice of your choice
Instructions:
1. Add all ingredients to your slow cooker and cook for 6-8hrs on low – or until onions and peppers are tender.
2. Serve with 1 cup of cooked rice per person
3. Enjoy!
NOTE: If you want this to be a meat meal – add 500g chicken breast cut into small pieces (you will need to add the extra calories)
Enjoy!
Chicken Noodle Stir Fry
Serves 4
Cals per serve 380
Ingredients:
2 tsp sesame oil
5 boneless and skinless chicken thighs, cut into small pieces
1 small onion, sliced
1 small broccoli, broken into small pieces
2/3 cup snow peas (cut into small pieces) or frozen peas
1/3 cup green beans
1 small red capsicum, diced
8 canned baby corn spears
1 1/2 tsp minced garlic
2 Tbsp oyster sauce
1 1/2 Tbsp soy sauce
2 tsp brown sugar
300g Hokkien Noodles, prepared to package instructions prior to cooking (pre wash)
Instructions:
1. Heat a wok over medium high heat. Add oil and when hot, fry the chicken until golden and cooked through (in separate batches if necessary). When all the chicken is cooked, add broccoli, snow peas, beans, capsicum and corn spears. Stir fry vegetables until still crunchy on the outside but beginning to soften on the inside. Add garlic, sauces and sugar and mix to combine.
2. Add pre washed noodles and simmer stirring occasionally for 2-3 mins or until the vegetables have turned bright in colour and the noodles have softened and cooked through.
3. Serve and enjoy!
Healthy Nachos
Serves 4
Cals per serve 460
Pre time 20mins
Cook time 10mins
Please NOTE: The salsa is best when made at least 4 hrs prior to enjoy most flavoursome!
Ingredients:
230g beef mince
2 medium diced onions
1 diced red capsicum
2 diced green capsicum
1 cup beans (any kind you like)
170g tortilla chips
1 1/4 cup shredded cheese
1 diced avocado
2 diced tomatoes
1 diced spring onion
1 sliced jalapeno (optional)
salsa
Spices:
1 tsp child powder (optional)
1/2 tsp oregano
1/2 tsp paprika
1/2 tsp cumin
1/4 tsp salt
Instructions:
1. Add beef mince, onions and capsicums to large pan. Cook over medium high heat until mince is done. Drain if needed.
2. Add child powder, oregano, paprika, cumin, salt and beans to pan. Stir well and cook for about 3 mins. Remove from heat
3. Arrange half of chips on 2 large plates. Sprinkle with 1/3 of the cheese. Top with half of the ground beef mixture. Sprinkle with 1/3 of the cheese. Top with remaining chips. Top with the remaining mince and then sprinkle with remaining cheese.
4. Microwave for 45-60secs until the cheese is melted
5. Top with desired toppings. Serve and Enjoy!
Home made salsa:
4 Serves
Ingredients:
1 can diced tomatoes
1/2 chopped onion
2 minced garlic cloves
hand full coriander or parsley
1/2 small jalapeño (seeds in for spicy version or remove seeds for mild version)
1/4 tsp salt
1 tsp vinegar (I use apple cider vinegar but you can also use lime or lemon juice)
Instructions:
1. Add tomatoes, onion, garlic, coriander and jalapeno to food processor or blender and mix until smooth.
2. Transfer to a bowl and stir in salt and vinegar.
3. Refrigerate for min 4hrs for most flavoursome result!
BBQ Chicken Potatoes
Serves 4
Cals per serve 325
Ingredients:
2 medium sweet potatoes, halved
500g shredded chicken (from the butcher or home made use cooked chicken breast)
1/3 cup BBQ sauce (to taste)
Chopped parsley to garnish
1 Sliced Spring onion to garnish
Directions:
1. Preheat oven to 220deg C. Lay sweet potatoes cut side up on a large baking sheet. Roasted until tender, about 35mins.
2. In a saucepan on medium-low, stir together the chicken and BBQ sauce. Heat until warm about 5-10mins
3. Top each potato with a scoop of chicken. Spoon over additional BBQ sauce and sprinkle with parsley and spring onions if desired.
Enjoy!
Speedy Spring Salad
Serves 4
Left overs keep in fridge in air tight container for up to 3 days!
Cals per serve 310
Time to make 10mins
Ingredients
Salad:
2 Tbsp EVOO
420g can garbanzo beans, drained and rinsed
2 tsp ground cumin
950g cherry tomatoes or tomatoes, halved
1/4 cup chopped fresh parsley leaves
Dressing:
2 Tbsp EVOO
1 Tbsp vinegar
1 tsp minced shallot
salt & pepper
Instructions
1. Heat the oil in a large pan over medium-high heat, add chickpeas and spread out into single layer. Cook until lightly browned, 3-4 mins. Stir, add a big pinch of salt, spread the chickpeas out again. Cook for 2 mins, then stir and spread out again as needed, until golden brown and blistered on all sides.
2. Remove from heat, add cumin and toss to coat.
3. For dressing, place oil, vinegar, shallot, salt and pepper together in a large bowl and whisk to combine.
4. Add chickpeas, tomatoes and parsley and toss to combine. Taste then season with salt and pepper as needed.
Enjoy!
Speedy Lunch Soup
Time to prep 10mins
Serves 2
Cals per serve 260
Ingredients:
1 litre chicken stock
3 spring onions sliced
1 Tbsp oyster sauce
2 Tbsp soy sauce
110g dried chinese noodles of your choice
1 Bok Choy sliced
Instructions:
1. In a large pan, heat the chicken stock and bring to a boil.
2. Add the spring onions, bok choy, soy sauce, oyster sauce and the noodles.
3. Recude the heat and cook according to the noodle package instructions until tender.
4. Serve hot & Enjoy
Mexican Lasagna
Serves 4
Cals per serve 350
Time to make 45mins
Ingredients:
Sauce:
640g crushed canned tomatoes
12ml olive oil
1 clove garlic
1/2 red onion, chopped
1 cup fresh coriander
2 1/2 tsp of each: cumin, oregano and paprika
3/4 tsp of each: salt, garlic powder, cayenne pepper (optional) and sugar
1/2 Tbsp coriander powder
black pepper
NOTE: this makes about 5 cups of sauce. We need 4 cups so you will have a little left over which you can use as a pasta sauce or it makes a great salsa for tacos, burritos etc keep in the freezer until needed
Filling:
12ml olive oil
1 garlic clove, minced
1/2 red onion, chopped
1 large red capsicum
1 1/2 zucchini
To assemble:
340g can black beans (drained and rinsed)
1 1/4 cups frozen corn
5 large flour tortillas
160g grated low fat cheddar cheese
Fresh coriander
Instructions:
1. Preheat oven to 180deg C
2. Place sauce ingredients in a blender and whizz until onion is no longer visible.
3. Heat oil in a large pan, add garlic and onion, cook for 1min. Add capsicum, cook for 1min. Add zucchini and cook for 3mins until charred. Remove pan from heat.
4. Add a bit of sauce to the bottom of your casserole dish. Place 1 tortilla in the middle, then tear one in half and place on either side (to cover the entire casserole dish)
5. Top with half of the filling then scatter over half of the black beans and half the corn. Drizzle over 1 cup sauce and 1/3 grated cheese.
6. Repeat with another layer so you have 2 layers of filling. Then for the last layer, top with tortillas then cover with 2 cups sauce and scatter over remaining cheese.
7. Bake for 25mins or until cheese is bubbling and golden. Garnish with fresh coriander and serve. Enjoy 🙂
Roasted Cauliflower Hummus Bowls
10mins prep 20 mins cook time
Serves 4
318cal per serve
INGREDIENTS
Roasted Cauliflower
1 large cauliflower broken down into florets
2 tablespoons extra virgin olive oil
1 teaspoon ground cumin
1/2 teaspoon chili powder
Salt and pepper
1/4 cup raw pumpkin seeds
Hummus
2 x 400g cans chickpeas drained and rinsed
1/2 cup tahini paste
1 large lemon juiced
1 clove garlic
1/2 cup cold water
salt and pepper
DIRECTIONS
Preheat your oven to 200°C.
Spread the cauliflower florets out into a single layer on a baking sheet. Drizzle with extra virgin olive oil, adding more as needed to make sure the cauliflower is well coated. Sprinkle with cumin, chili powder, salt, and pepper, and toss to evenly coat the cauliflower with the spices.
Place the cauliflower into the oven and roast for 15 minutes.
Remove from the oven, turn the cauliflower, and sprinkle with the pumpkin seeds. Replace in the oven and roast for another 10-15 minutes, until the cauliflower is golden and the pumpkin seeds are toasted.
While the cauliflower is roasting, prepare the hummus. Combine chickpeas, tahini, garlic, lemon juice, and salt in a food processor. Pulse a few times to break down the chickpeas.
With the food processor running, add the cold water in a slow stream. Stop the food processor and scrape down the sides. Taste, adjust seasonings, and add any extra water to achieve the desired consistency.
To serve, spoon hummus into the bottom of four bowls. Spread and swirl into an even layer. Add 1/4 of the roasted cauliflower and pumpkin seeds over the top of each bowl.
- Drizzle with good olive oil, sprinkle with salt and pepper. Serve with warm pita bread.
Thai Veggie Quinoa Bowls
10mins prep 15 cook
Serves 2
334cals per serve
INGREDIENTS
1/2 cup broccoli finely diced
1/2 cup quinoa cooked according to package directions
1/2 small red onion diced
1/4 cup grated carrots
Handful cilantro chopped
1/4 cup chopped green onions
2 tablespoons peanuts chopped
For the Dressing:
1 lime zest and juice (start with juice from half a lime, and add more if needed)
1 teaspoon sesame seeds
1 tablespoon tamari
1 tablespoon sesame oil
1 tablespoon rice vinegar
2 cloves garlic minced
1 inch piece of ginger minced
DIRECTIONS
In a large bowl toss cooked quinoa, broccoli, red onion, carrots, cilantro, green onions and peanuts together. Mix until combined.
In a small bowl combine dressing ingredients.
Pour dressing over quinoa and mix until combined.
Vegetarian Pizza Quesadillas
6mins
Serves 2
268 cals per serve
INGREDIENTS
2 wholemeal tortilla wraps
1 tablespoon tomato puree
handful grated cheddar cheese
2 spring onions
1/2 yellow pepper
large handful fresh baby leaf spinach
DIRECTIONS
Prepare the fillings – wash and chop the spring onions, de-seed and chop the red pepper, wash and dry the spinach.
Lay one of the tortilla wraps in a large frying pan. Spread the tomato puree over the tortilla, then sprinkle the grated cheddar cheese over the top. Add the spring onion and red pepper, then top with the spinach leaves. Place the second tortilla over the top to form a sandwich with the fillings in the middle.
Dry-fry the tortilla for a couple of minutes until the base is golden. Once the base is cooked, pop a plate on top of the pan and flip the pan over, then carefully slide the quesadilla back into the pan to cook on the other side. Cook for a few minutes more until the cheese is melted and the quesadilla cooked through.
Slide the quesadilla out of the pan and onto a chopping board and cut it into 8 wedges, then serve immediately. The quesadilla can also be cooled and popped into a lunch box to eat cold.
Zucchini Chickpea Quinoa Salad
10min prep 10 mins cook time
Serves 4
260 cals per serve
INGREDIENTS
For the salad:
1/2 cup quinoa, cooked according to package
1 400g can of chickpeas, drained and rinsed
1 medium zucchini, chopped into small chunks {about 1 1/2 cups}
2 green onions, green parts chopped
1/4 cup fresh parsley, chopped
For the dressing:
3 tablespoons olive oil
1 tablespoon lemon juice {optional}
1 teaspoon turmeric
1 teaspoon cumin
1/2 teaspoon paprika
Salt and pepper to taste
DIRECTIONS
Cook quinoa according to package and set aside to cool.
In a large mixing bowl mix chickpeas, zucchini, green onions and parsley together.
In a small mixing bowl whisk together the olive oil, tumeric, cumin, paprika, salt and pepper for the dressing. Taste and adjust the seasoning.
Add the quinoa to the zucchini and chickpea mixture and combine.
Mix in dressing and stir to combine. Cover and refrigerate until ready to serve. Garnish with fresh parsley.
Burrito Bowls
Serves 4
10mins prep time
334 cals
INGREDIENTS
2 cups cooked chicken, diced, shredded or sliced
1 cup frozen sweet corn
1/4 cup salsa
1/2 400g can black beans, drained
1/2 200g can diced green chillies
1/2 head romaine lettuce, shredded
½ green onion, diced
DIRECTIONS
Gather four meal prep containers and add 1 cup diced chicken, 1/2 cup sweet corn and 1/4 of the shredded lettuce.
Divide the cans of beans and chillies evenly among all four containers.
Top with 2 Tbsp salsa and 1/4 of the diced green onion.
Store in the refrigerator until ready to eat.
Notes
Add additional healthy ingredients such as brown rice, black olives, green chili sauce, tomatoes, etc. but add to your calorie total.
Greek Yoghurt Chicken Salad
20mins prep time
3 serves
358 cals per serve
INGREDIENTS
3 cooked chicken breasts, shredded or chopped (about 3 cups)
1 cup celery, finely chopped
3 green onions, chopped
1 cup grapes, quartered
1/2 cup slivered almonds
1 teaspoon fresh parsley, chopped
1 cup plain Greek yogurt
2 tablespoons fresh lemon juice
2 tablespoons Italian dressing
Salt and pepper to taste
DIRECTIONS
Combine the chicken, celery, green onions, grapes, almonds, and parsley in a large bowl.
In a small bowl, combine the Greek yogurt, lemon juice, Italian dressing, salt and pepper and mix until combined.
Pour the Greek yogurt mixture over the chicken mixture and then toss to coat. Chill for at least 1 hour, then serve chilled. Enjoy!
Mini Meatloaf
Makes 12
86 cals each
INGREDIENTS
450g lean ground beef
1/2 yellow onion, chopped
2 egg whites
1/2 cup quick oats
1/4 cup ketchup
1/4 cup tomato sauce
Salt, pepper and garlic powder to taste
1 orange capsicum, diced
DIRECTIONS
Preheat oven to 200 deg. C. Spray a muffin tin with nonstick spray.
Divide diced capsicum in tin. In a bowl mix all ingredients for meat then ball up and place on top of capsicum.
Drizzle ketchup on the top of the meat. Bake for 35-40 minutes or until meat is cooked.
Serve warm with quick cup brown rice and salad or in a wrap with salad ingredients – don’t forget to add calories for the extras!
Optional add-ins: Olives, thinly sliced matchstick carrots, avocado, and cucumber.
Spiced Lamb Salad with Couscous
Serves 2
370 cals per serve without salad
INGREDIENTS
150g lamb steak, cubed
1 tablespoon olive oil
1 tablespoon Moroccan Spice Rub
Mixed salad – leaves, cucumber, tomatoes radishes – whatever you fancy!
1 cup cooked couscous (Moroccan spice, or any of your preference)
½ 400g can chickpeas
2 courgettes
Tzatziki
DIRECTIONS
Rub lamb cubes with spices – you can make your own spice mix or use a pre-mixed one. Marinate for 4 hours or overnight with 1 tablespoon of olive oil inside a sealed sandwich bag or covered bowl.
Make your couscous according to the packet instructions and let it cool.
Make a quick fresh salad with whichever ingredients you like.
Cut into chunks and soften the courgettes in a frying pan either dry, or with a little oil. Add the lamb cubes to the pan and fry until cooked through – about 8 mins
Mix your cooked courgette into the couscous along with your chickpeas
Place into a lunch box along with your mixed salad. Top with the lamb and a splash of tzaztiki!
Spicy Sriracha Tuna Wraps
Serves 2
Approx. 186 cals depending on filling
INGREDIENTS
For the Tuna Salad
1 can Tuna in oil or water, drained
2 tablespoons sriracha (or to taste)
2 tablespoons mayo or Greek yogurt, sour cream, or mashed avocado
1/4 cup onion diced
1/4 cup celery diced
For the Wraps
2 medium flour tortillas or lettuce leaves
2 romaine lettuce leaves
1 small tomato sliced
1/4 cup spinach leaves
DIRECTIONS
Place all the salad ingredients in a large bowl and mix until combined.
Top each tortilla with a lettuce leaf, half the tuna mixture, tomato, and spinach.
Tightly roll up the tortilla like a burrito, slice and enjoy!
Optional add-ins: Olives, thinly sliced matchstick carrots, avocado, and cucumber.
Grilled Cheeseburger Wrap
15mins prep 15mins cook
Serves 2
360 cals per serve
INGREDIENTS
225g lean beef mince
1/2 tablespoon worcestershire sauce
1/2 tablespoon ketchup
1/2 tablespoon grated parmesan
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
Salt and pepper to taste
2 wholegrain wraps
¼ cup cheddar cheese (sliced or grated)
1 Roma tomato, sliced
Diced onions
1/2 cup of romaine lettuce
(Additional ketchup, mustard, and mayonnaise optional)
DIRECTIONS
In a medium to large skillet coated with cooking spray cook the beef on medium till almost cooked through but still a little pink (about 7-10 minutes). Break beef up as it cooks.
Add Worcestershire, ketchup, grated parmesan, onion powder, garlic powder, salt, and pepper to the beef. Mix together until thoroughly combined. Continue cooking until beef is cooked all the way through and is no longer pink.
In the centre of each wrap place ½ cheese and ½ of the beef mixture. Add tomato and lettuce. If using add some ketchup, mustard, and a little mayo.
Place the wrap seam side down on a grill or sandwich press. Cook for 4-6mins. Repeat for the rest of the wraps.
Prawn Vegetable and Lentil Pilaf (GF)
4 serves
375 cals per serve
Ingredients
2 tablespoons oil (olive or coconut)
4 tablespoons cumin seeds
1 teaspoon ground cinnamon
2 red onions, sliced finely
1 carrot, coarsely grated
1 zucchini, coarsely grated
4 cups pre-cooked rice
200ml vegetable stock, heated
800g tinned lentils rinsed and drained
50g baby spinach leaves roughly chopped
800g cooked peeled tiger prawns
Handful of coriander, chopped
Lemon wedges to serve
Directions
Melt the oil in a wide non-stick frying pan over a medium heat and add the cumin seeds, cinnamon, onion, carrot and zucchini.
Stir-fry for 3-4 minutes. Add the rice, stock and lentils and stir-fry over a high heat for another 3-4 minutes.
Stir in the spinach and prawns. Cover and cook for 2-3 minutes, or until the prawns are hot and the spinach has wilted. Stir in the coriander and serve with the lemon wedges.
Spicy Herbed Rice and Black Bean Salad
4 servings
185 cals per serve
Ingredients
1/2 tablespoon chopped fresh basil
1/2 tablespoon chopped fresh thyme
1/2 tablespoon chopped fresh parsley
1/2 tablespoon chopped fresh coriander
Pinch salt and pepper
Pinch cayenne pepper to taste (or leave out if you prefer non spicy)
¼ teaspoon crushed garlic
1 cups cold, cooked rice
1/2 can black beans, rinsed and drained
1 celery stalks, finely chopped
100g can chopped black olives
1 red onion chopped
2 tablespoons red wine vinegar
2 tablespoons extra-virgin olive oil
Directions
In a small bowl mix together the basil, thyme, parsley, coriander, salt, pepper, cayenne pepper, and crushed garlic
Gently mix together the rice, black beans, celery, olives, and onion in a large bowl. Season the rice mixture with 1 teaspoon of the seasoning.
Make a dressing by whisking the vinegar and olive oil with the rest of the herb mixture; allow to rest for 10 minutes. Pour the dressing over the rice mixture; stir to combine.
Sweet Potato Nachos with Guacamole
Serves 6
375 cals per serve
Ingredients
Sweet Potato chips
3 large sweet potatoes (approx. 450g)
3 tbsp oil (olive/coconut)
1 tsp salt
Meat
1 tbsp oil
1 medium onion, finely diced
1 green chilli, diced (opt)
450g beef mince
2 cloves garlic, minced
1 tbsp tomato paste
1 400g can diced tomatoes
1 tsp smoked paprika
1/2 tsp ground cumin
2 medium tomatoes, diced and seeded
2 tbsp fresh coriander, chopped
Salt and pepper to taste
1-2 tbsp lime juice
2 cups Guacamole (or mashed avocado)
2 tbsp onions, chopped
Directions
To make the sweet potato chips, preheat the oven to 190 deg C. Peel the sweet potato and slice thinly, using either a mandolin or sharp knife. In a large bowl, toss the sweet potato with the oil and salt. Place the chips in a single layer on a baking sheet covered with baking paper. Bake in the oven for 10 minutes, then flip the chips over and bake for another 10 minutes. For the last ten minutes, watch the chips closely and pull off any chips that start to brown, until all the chips are cooked.
While the potato chips are baking, start preparing the beef. Melt the oil in a large skillet over medium heat. Add the onion and chilli to the pan and sauté for 3-4 minutes until softened. Add the mince and cook for 4-5 minutes, stirring regularly. Add the garlic, canned tomatoes, tomato paste, and spices and stir well to combine. Bring the mixture to a simmer and then turn the heat down to medium-low. Cook, covered, for 20-25 minutes, stirring regularly.
Stir the chopped tomatoes, lime juice, and coriander into the beef mixture. Adjust salt and pepper to taste. Remove from heat.
To assemble the nachos, form a large circle with the sweet potato chips on a platter. Add the beef mixture into the middle of the circle, and then top with guacamole and chopped onion.
Corn Salad with Sesame Brown Rice
Prep time 15mins
Serves 4
210cal per serve without protein
Ingredients
2 cups brown rice, cooked
1 cup corn kernels, cooked, drained and cooled (fresh or frozen)
1 capsicum, red or yellow, diced
1 spring onion, sliced
1 red onion, finely sliced – optional
2 tsp fresh ginger, finely chopped
½ cup fresh coriander, chopped
1 lemon, juiced and zested
2 Tbsp sesame seeds, lightly toasted
2 Tbsp soy sauce
2 tsp sesame oil
Ground black pepper to taste
Protein – add 1 cup canned tuna, drained, or chopped cooked chicken
Directions
Combine all the ingredients in a large bowl and taste for seasoning.
Add more lemon and soy if desired then cover and refrigerate for at least an hour to let the flavours develop.
Raspberry and Peppermint Tea Frappe
Serves 2
79cal per serve
Ingredients
200g frozen raspberries
2 cup cold peppermint tea
1 tsp maple syrup (optional)
Fresh mint shredded
Directions
Freeze tea in ice cube containers
Place raspberries, frozen tea cubes and maple syrup into a blender and blend until smooth and thick
Quickly stir through mint and pour into chilled glasses
Coconut Orange Mini Cakes (GF)
Makes 12
342 cals per serve/cake
Ingredients
3 oranges
6 eggs, separated
1 cup raw sugar
3 cups desiccated coconut
1 tsp gluten-free baking powder
¼ cup lemon juice
100g caster sugar
Directions
Zest 2 oranges and set zest aside. Peel the 2 oranges and then chop into pieces removing the seeds. Put fruit in a saucepan and add enough water to cover. Simmer until orange pulp is tender and liquid has mostly reduced. Set aside to cool, then blend or process until smooth.
Heat oven to 160C fan bake. Line a 12 hole standard muffin tin or small cake tins.
Separate eggs setting aside the whites. Beat egg yolks and sugar in a bowl with an electric mixer until thick and creamy. Add orange puree and stir, then coconut and baking powder. Whisk egg whites in a clean bowl until soft peaks form. Fold the egg whites into the cake mixture.
Divide mixture between prepared tins and bake for 20 to 25 minutes or until an inserted skewer comes out clean. Turn out cakes onto a wire rack to cool.
To make the orange syrup, juice the 3rd Orange (approx. 1 cup) and add to a saucepan with the zest, lemon juice, and caster sugar. Bring to the boil, then simmer for five to 10 minutes until thick and syrupy. Pour hot orange syrup over cakes. Serve warm or cold.
Roasted Red Pepper Hummus, Avocado, & Feta Sandwich
10mins
342cals per serve
Serves 2
INGREDIENTS
4 slices whole wheat bread
1/4 cup roasted red pepper hummus
1 ripe avocado pit removed
1/4 cup crumbled feta cheese
2 teaspoons fresh lemon juice
1 tablespoon freshly chopped basil
Salt and black pepper to taste
1/2 cup roasted red pepper drained
DIRECTIONS
Spread the bread slices evenly with roasted red pepper hummus. Set aside.
In a small bowl, combine avocado and feta cheese. Mash with a fork. Add the lemon juice, basil, salt, and pepper.
Spread the avocado feta mixture over the red pepper hummus. Top with roasted red peppers, on two slices of the bread. Place other pieces of bread on top to form a sandwich.
Brush the outside pieces of bread with olive oil or butter and place on a hot grill or hot pan. Grill each side until toasted, about 2-3 minutes. Serve immediately.
Note-you can serve the sandwich cold, without grilling it. It is just as tasty! For gluten-free, use gluten-free bread.