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Spice Mix (Sugar, salt and fat free)

  HOMEMADE SEASONED BREADCRUMBS Ingredients 6 slices whole wheat bread 1 tablespoon dried parsley flakes 1 teaspoon granulated onion 1/2 teaspoon granulated garlic 1/4 teaspoon dried oregano leaves 1/4 teaspoon black pepper flakes Instructions Preheat the oven to 350 degrees F/ 180 degrees C. Line a baking sheet with foil and set aside. If your

WRAPS

  LETTUCE CUPS INGREDIENTS: 1 spring onion, finely diced 1/4 red chilli, finely sliced 1/2 tsp. garlic, finely diced 1 tsp. olive oil 125g mince of choice 1/2 carrot, coarsely grated 1/2 zucchini, coarsely grated 1/2 small can water chestnuts 1/4 cup bean sprouts 2 lettuce cups INSTRUCTIONS: Sauté spring onion, chilli and garlic with

Healthy Pizza

We all enjoy a little bit a naughty food from time to time. We can however still have a tasty pizza without the fat that comes with the popular take aways.   HOMEMADE CAULIFLOWER PIZZA CRUST INGREDIENTS 1 medium head of home-grown cauliflower or 5-6 cups of homemade cauliflower rice 1 omega-3 egg, large 1/8

Yummy Pie

  LIGHT CHICKEN PIE INGREDIENTS 500g omega-3 chicken breast, skin removed 1 tbsp. olive oil 1 medium onion, finely chopped 2 carrots, chopped into small pieces 1/4 cup flour (Use your favourite diabetic friendly flour) 2 1/2 cups reduced fat milk 1 cup frozen peas or fresh if possible 1 sheet reduced fat puff pastry

San Choy bau

  BROCCOLI SANG CHOI BAU Ingredients 750 gm broccoli (about 4 heads), cut into pieces 200 gm shiitake mushrooms halved, and stalks trimmed 1 tbsp olive oil 1 Spanish onion finely chopped 30 gm ginger (about 6cm), finely grated 3 garlic cloves finely grated 1 cup (firmly packed) coriander, chopped, and 1⁄4 cup chopped stems

BAKED LEAN MEAT

  MEAT LOAF INGREDIENTS 1 1/2 pounds grass fed ground beef NB1 1 egg 1 dash ground black pepper 1 cup multigrain breadcrumbs 1/2 cup milk 1/3 cup no added salt tomato paste 1 onion, chopped 1/2 cup diced green bell pepper Any available vegetables INSTRUCTIONS Preheat oven to 350 degrees F (175 degrees C).

Pork & Plum Cous Cous

Preparation time: 10 minutes minutes Cooking time: 15 minutes minutes Serves 6 Ingredients 1 tbsp olive oil 200g lean pork fillet, thinly sliced 3 celery sticks, thinly sliced on the diagonal 4 cups Salt Reduced Beef Stock 3 cups cous cous 1 tsp dried sage or oregano leaves 1/2 cup pitted prunes, roughly chopped 200g

Italian Pork Tenderloin

    Ingredients: 1 (1/2 Kg) All-Natural Pork Tenderloin fat trimmed 6 Tbsp. Balsamic Vinegar… 2 Tbsp. Extra-Virgin Olive Oil 2 Tsp. Minced Garlic 1 Tbsp. Italian Herb Seasoning 1/2 tsp. Low GI Honey Ginger, to taste Pepper, to taste Directions: 1. Place pork tenderloin in marinating dish. Set aside. 2. Combine vinegar, olive oil,