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Healthy Meal Ideas

Thu May 22, 2008 7:02 pm

As requested by our members, please share your healthy/low fat meal ideas here :)

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BuffedBride
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Re: Healthy Meal Ideas

Sat May 24, 2008 2:19 pm

BuffedBride's Bonza Breakfast:

Serves 2

1/2 cup quinoa
1/2 skim/soy milk
1 cup water
1/2 chopped apple
handful dried fruit (dates, figs, raisins, prunes)
handful mixed, raw, unsalted nuts (almonds & walnuts are best)
dash cinnamon

Combine all ingredients in a saucepan
Bring to the boil
Reduce to a simmer, put the lid on the saucepan, & cook for around 20 mins
Serve (you can add optional toppings: honey, yogurt, museli, fresh fruit, flaxseeds)

You can always substitute steel cut oats for the quinoa.
 
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BuffedBride
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Re: Healthy Meal Ideas

Sat May 24, 2008 2:47 pm

Protein Packed Pancakes!

Makes 2 pancakes

3 egg whites
1/2 cup rolled oats
1/2 cup cottage cheese
1/2 scoop vanilla protein powder (optional)
1 tsp baking powder

Blend all ingredients in food processor
Pour 1/2 of the batter into a non-stick fry pan (spray with canola oil if you must!)
Cook on both sides until golden brown
Top with stewed fruit & cinnamon
 
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BuffedBride
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Re: Healthy Meal Ideas

Sat May 24, 2008 2:57 pm

Easy Curried Lentil Stew

You can add any meat/tofu/nuts/seeds you like to this recipe - the dried lentils make it thick & creamy

1 chopped onion
1 clove garlic
tbs finely chopped fresh ginger
1 chopped carrot
1 chopped sweet potato
1 cup chopped cauliflower
1/2 chopped zucchini
2 yellow squash, quartered
Vege stock (enough to cover vege & lentil mixture)
Keens Curry Powder to taste
100g dried lentils (not tinned - you need dried to absorb the liquid in the recipe)

- Add onion, garlic, ginger into saucepan with a little oil & lightly fry until fragrant
(Add meat/tofu & brown if you're using them, otherwise:)
- Add the rest of the chopped veges & saute until just softened
- Add about a teaspoon of the curry powder - just enough to coat the veges
- Add enough stock to cover the veges & add the dried lentils
- Put the lid on the saucepan & simmer until most of the liquid has been absorbed. You may need to remove the lid from the saucepan, turn up the heat & let some of the liquid evaporate if its too runny (or you could eat it as is - it'll just be lentil soup, not stew!)
- Serve with steamed veges, brown rice or whole grain bread
 
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sparkee
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Re: Healthy Meal Ideas

Sun Jun 01, 2008 11:18 pm

Chargrilled Vegetables & Quinoa
Serves 4
Prep time 10 minutes
Cooking time 12 minutes
kJ 1060 fat 1g sat fat neg

1 cup (200g) quinoa (see tip)
1 cup chopped mixed herbs
1 long red chilli, seeded, finely chopped
grated rind and juice of 1/2 lemon
4 long, thin eggplants, sliced lengthways
3 zucchini, sliced lengthways
1 red capsicum, thickly sliced
1 yellow capsicum, thickly sliced
cooking oil spray
3/4 cup (200g) low-fat natural yogurt
1/4 cup chopped mint
1 garlic clove, rcushed
1 teaspoon ground cumin

Bring 2 cups of water to boil in a saucepan on high. Reduce heat. Add quinoa. Simmer for 12 minutes. Cover and stand for 5 minutes. Fluff grains with a fork. Stir through mixed herbs, chilli, lemon rind and juice.
Meanwhile, heat a chargrill on high. Spray vegetables with cooking oil. Cook in batches for 3-5 minutes each side, until tender.
Combine yogurt, mint, garlic and cumin. Season to taste.
Serve quinoa topped with vegetables and a dollop of prepared yogurt.
 
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*Riss*
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Re: Healthy Meal Ideas

Mon Jul 21, 2008 5:39 pm

sparkee wrote:
Chargrilled Vegetables & Quinoa
Serves 4
Prep time 10 minutes
Cooking time 12 minutes
kJ 1060 fat 1g sat fat neg

1 cup (200g) quinoa (see tip)
1 cup chopped mixed herbs
1 long red chilli, seeded, finely chopped
grated rind and juice of 1/2 lemon
4 long, thin eggplants, sliced lengthways
3 zucchini, sliced lengthways
1 red capsicum, thickly sliced
1 yellow capsicum, thickly sliced
cooking oil spray
3/4 cup (200g) low-fat natural yogurt
1/4 cup chopped mint
1 garlic clove, rcushed
1 teaspoon ground cumin

Bring 2 cups of water to boil in a saucepan on high. Reduce heat. Add quinoa. Simmer for 12 minutes. Cover and stand for 5 minutes. Fluff grains with a fork. Stir through mixed herbs, chilli, lemon rind and juice.
Meanwhile, heat a chargrill on high. Spray vegetables with cooking oil. Cook in batches for 3-5 minutes each side, until tender.
Combine yogurt, mint, garlic and cumin. Season to taste.
Serve quinoa topped with vegetables and a dollop of prepared yogurt.


Hmm..might have to pinch that one Sparkee, thanks!
 
kawinan

Re: Healthy Meal Ideas

Mon Aug 25, 2008 12:45 pm

Vegetables...eat a lot of vegetables, very healthy. :)
 
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Re: Healthy Meal Ideas

Fri Sep 05, 2008 10:09 am

that lentil stew looks yummy, BuffedBride. I'm going to give it a whirl!
 
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Bella_Bride
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Re: Healthy Meal Ideas

Sun Sep 07, 2008 7:10 pm

Just thought I'd add that this month's Super Food Ideas mag has a healthy, low cost meal special in it :)
 
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The_Future_Mrs_J
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Re: Healthy Meal Ideas

Wed Oct 01, 2008 9:40 pm

I bought this great new low fat cookbook with some really nice recipes. It has the nutritional content too which is awesome! Here are some yummy ones that FH and I have tried. (all recipes serve 2)

Spiced Lamb Cutlets with Coriander Pumpkin

200g butternut pumpkin, peeled, cut into 1cm pieces
125gcan chickpease, rinsed, drained
1/2 cup (60g) frozen baby peas
2 tblsp fresh coriander leaves
4 french-trimmed lamb cutlets
2 tblsp curry powder
cooking oil spray
1/3 cup (80ml) light coconut milk
2 tblsp chicken stock
1 clove garlic, crushed

1. Preheat oven to 200degrees/180 fan forced
2. Roast pumpkin, uncovered, 10 minutes. Add chickpeas and peas; cook, uncovered, 5 min or until pumpkin is tender. Remove from oven, sprinkle with coriander
3.Meanwhile, sprinkle lamb with curry powder. Spray lamb with cooking oil. Cook lamb in heated medium frying pan. Remove from pan
4.Add coconut milk, stock and garlic to same pan, bring to the boil, stirring; remove from heat.
5. Serve pumpkin mixture and lamb drizzled with coconut milk

Preparation 15 minutes
Cooking 15 minutes
Per serving: 9.3g total fat (5.7g saturated) 978kj (234 cal) 16.6g carbohydrate; 18.2g protein; 5.4g fibre
 
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The_Future_Mrs_J
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Re: Healthy Meal Ideas

Wed Oct 01, 2008 9:45 pm

This is an awesome brekkie! FH and I love it. You can make up big batches and keep it. The recipe makes enough for 6 servings (each serving is 1/3 cup)

Bran & Cranberry Muesli

1 cup (90g) rolled oats
3/4 cup (55g) All-Bran
1/4 cup (35g) dried cranberries

1. Combine oats, bran and cranberries in a small bowl to make muesli mixture (obviously :roll: :lol: )
2. Serve 1/3 cup with 1/3 cup a milk and 1/4 cup fresh blueberries (YUMO!)

Prep 5 minutes
Nutrition 1.7g total fat (0.4g saturated); 606kj (145cal); 24g carbs; 6g protein; 4.5g fibre
 
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The_Future_Mrs_J
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Re: Healthy Meal Ideas

Wed Oct 01, 2008 9:51 pm

The garlic in this one really packs a punch. So if you dont LOVE garlic, maybe cut back to one clove.

Pork Cutlets with chickpea puree

2 x 125g chickpeas, rinsed, drained
2 tblsp lemon juice
2 cloves garlic, crushed
1 tsp ground fennel
1/3 cup (80ml) warm water
2 pork cutlets, trimmed
cooking oil spray
5 red radishes, cut into matchsticks
1 lebanese cucumber, chopped coarsely
1/3 cup chopped fresh flat leaf parsley

1. Process Chickpeas, lemon juice, garlic and fennel until combined. Add the water, process until smooth
2. Spray pork with cooking oil, cook pork on heated grill plate
3. Meanwhile, combine remaining ingredients in medium bowl
4. Serve pork with salad and chickpea puree

Serves 2
Prep 10 minutes
Cooking 10 minutes
Nutrition 7.2g total fat (1.7g saturated fat); 1225kj (293 cal); 16g carbs; 37.3 protein; 7.1g fibre

Thats all for now - I'm typed out. I'll type some more out later after we've tried em.
 
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BuffedBride
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Re: Healthy Meal Ideas

Sun Oct 26, 2008 7:10 pm

Small pieces of this cake is a healthy & yummy addition to your diet on special occasions! It contains no added sugar, eggs, oil, butter or other dairy products & is great for diabetics or those on a low GI diet. I made it for xmas last year. It is sooooo moist & would be great with some home made custard. :D

SIMPLE FRUIT CAKE

Makes 1 x 20cm cake

½ cup each sultanas, raisins, currants, chopped dried dates
Finely grated zest of 1 lemon
3 cups orange juice
2 tsp vanilla essence
1 tsp baking soda
2 tsp mixed spice
½ cup ground almonds
2 cups self-raising flour

1. The day before cooking, place dried fruit, lemon zest and orange juice in a saucepan and bring just to the boil. Remove to a bowl, cover with plastic wrap and leave to soak overnight.

2. The next day, heat oven to 150ºC. Line a 20cm cake tin with nonstick baking paper and lightly spray with oil. Stir vanilla, baking soda, mixed spice, ground almonds and flour into the dried fruit mixture.

3. Spread cake mixture into prepared cake tin. Bake for 2 hours or until an inserted skewer comes out clean. Cool in tin for 30 minutes
before removing cake to a wire rack to cool completely.
 
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BuffedBride
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Re: Healthy Meal Ideas

Wed Nov 19, 2008 3:32 pm

I just made some yummy tuna patties for lunch. They're high protein & relatively low carb. I have no idea about quanities, but I'll make a few gueses..

1 tin 185g tuna in springwater (drain thoroughly)
1/4 rolled oats
1 egg
sprinkle crushed peanuts (for added flavour)
salt & pepper to taste

Combine all ingredients in a bowl
Form into patties (I got 3 out of this mixture)
Put patties on a plate & cover; place in the freezer for 1/2 to 'set'
Spray a non stick pan with a light coat of oil & fry patties on both sides until brown & warmed through
Serve with green salad & a squirt of dijonaise!
 
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kimberlina81
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Re: Healthy Meal Ideas

Sun Apr 26, 2009 1:26 pm

Most of the food we eat is pretty healthy .

One of my faves is pumpkin salad. I also grow my own veggies including the pumpkins, (malabar, an everlasting Asian) spinach, onions and tomatoes so there are certain times where I can make it just about from our own ingredients.

Per person serve
Cube about a handful of pumpkin and pop it in the oven or for quicker (but less desirable results) put it in the microwave. We use our Tefal Actifry, but the oven works too. It takes 10 minutes in the Actifry.
Handful or two of baby spinach leaves in the bowl
Handful of cubed tomatoes in bowl
Crumble a bit of fetta a chuck in bowl
Halve a few black kalamata olives and chuck in bowl
Slice a few red onions and put in bowl
Sprinkle of pine nuts

After the pumpkin is done, add to the salad and toss.

I don't use any dressing but a bit of olive oil and some Italian herbs would suit it really well.

I've also been tempted to add an boiled and sliced egg each but haven't done so yet. We eat this as a main meal.

Yum! :D
 
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MerryMe
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Re: Healthy Meal Ideas

Tue May 05, 2009 11:42 pm

I :heart: soups in winter!
For dinner, I mostly can't be bothered cooking for too long so I :heart: my Minesterone Soup and Tom Yum Soup!

Minesterone Soup:
- Ok, I'm not being very authentic here but I usually just throw diced tomatoes, zucchini, celery, carrots, and a bit of pasta, with a bit of crushed garlic, salt and pepper.

Tom Yum Soup:
- I got the soup paste and add it with boiling water. Then add any veggies you like and perhaps soft tofu for protein.

I'm not much of a cook, am I? I like any meal that takes less than 30 min, or even better 15 min :D
 
MrsKo2b

Re: Healthy Meal Ideas

Wed May 06, 2009 2:16 pm

Vegetable Ratatouille (serves 4)

Ingredients
1 red onion
1 large egg plant
2 medium zucchinis
1 green bell pepper
¼ bottle red wine
3 cloves garlic crushed
1 teaspoon dried thyme
2 bay leaves
400g can chopped tomatoes
2 tablespoon balsamic vinegar
pepper

Cooking Instructions
Chop the onions, egg plant, zucchinis and peppers into ¾ inch square pieces. Fry the onion for a few minutes in a little olive oil.

Add the rest of the vegetables and the crushed garlic and fry for a few more minutes. Add the wine, thyme and stir gently whilst on a low heat.

Mix in the tomatoes then add the bay leaves on top. Cover the pan and leave it to simmer on a low heat for 45 minutes stirring occasionally. 10 minutes before serving stir in the balsamic vinegar.

Serve with appoximately 60g pasta and topped with low fat parmesan or a similar cheese. Spaghetti or any will kind of pasta will do.

Image
 
MrsKo2b

Re: Healthy Meal Ideas

Fri May 15, 2009 10:03 am

Pumpkin, carrot and walnut winter bread

Source: http://www.blackmores.com.au/News/Detail.aspx?ArticleId=9540

Get warm and cosy with a cup of green tea and a fresh slice of this supremely tasty bread – antioxidant heaven!

Ingredients
2 free range eggs
¼ cup extra virgin olive oil or camellia tea oil
¼ cup honey
1 grated carrot
1 cup pumpkin (mashed)
1 cup wholemeal flour
½ cup chopped walnuts
½ teaspoon ground cinnamon
½ teaspoon mixed spice

Method
Preheat oven to 180 degrees C and line a bread tin with baking oil
Combine the wet ingredients and mix well.
Add dry ingredients
Pour into tin and bake for 55-60 minutes
Allow to cool on a wire rack
 
MrsKo2b

Re: Healthy Meal Ideas

Thu May 21, 2009 9:46 pm

Image

Corn, Tomato & Avocado Salad

Makes 8 servings

For the dressing:
1 1/2 cups packed fresh cilantro
1/2 cup good-quality extra-virgin olive oil
2 tablespoons fresh lime juice
1 teaspoon finely grated lime zest
Kosher salt and freshly ground pepper

For the salad:
4 ears corn, kernels removed (about 3 cups)
1 1/2 pounds grape tomatoes, halved (about 3 cups)
1 pound fresh mozzarella, diced
2 medium avocados, diced

Directions
Combine the dressing ingredients in a blender, using 2 teaspoons salt, and pepper to taste; process until smooth. Combine the salad ingredients in a large bowl and toss with the dressing. Let sit at least 15 minutes before serving, or cover and refrigerate for up to 4 hours.

(photo and recipe from foodnetwork.com)
 
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Tan984
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Re: Healthy Meal Ideas

Mon Aug 24, 2009 2:09 pm

SPICY APRICOT LAMB CASSEROLE -Source-Symply Too Good http://www.symplytoogood.com.au/

INGREDIENTS

500g lean lamb leg steaks
½ cup dried apricots
¼ cup plain flour
cooking spray
1 cup onion diced
1 cup carrot sliced
1 cup celery sliced
2 cups apricot nectar
2 teaspoons salt-reduced chicken-style
stock powder (Massel®)
1 x 300ml jar medium salsa (Masterfoods®)
1 teaspoon curry powder
1 cup water

METHOD

Preheat oven to 180ºC fan forced.

Cut lamb into large cubes. Cut dried apricots in half. Coat lamb in flour and place in a nonstick frypan that has been coated with cooking spray, toss meat in pan until browned on the outside, this will seal in the juices. In a large casserole dish (that has a lid) place all ingredients, stirring together until combined. Place lid on casserole dish and cook in oven for 1½ hours or until vegetables are cooked to your liking.

VARIATIONS: Replace Lamb with 500g Skinless Chicken Breast diced or replace Lamb with 500g Lean Rump Diced.

FAT- 4.6g
SATURATED- 1.5g
CALORIES- 322
KILOJOULES- 1353
CARBS- 37.3g

GI RATING Medium
DIETITIAN’S TIP: A hearty casserole that’s light on fat. Serve with loads of steamed vegies
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