Recipes

Want to know what a dietitian eats? Here it is.

Healthy food doesn't need to be boring - I'm all about quick and simple food which tastes delicious and just happens to be healthy too!

by Skye Swaney 1 Comment

Banana Chutney

I don’t know what it is about bananas but I just never seem to be able to get it right. I either buy them unripe and have to wait ages for them to ripen or I have a surplus of overripe bananas sitting in the fruit bowl overpowering anyone within a 10 metre radius with their banana fumes.

A few years ago I discovered that one solution was to freeze overripe bananas, which has led to the happy salvaging of many a banana. But one only needs so many frozen bananas too, particularly as I really only use them for smoothies and in porridge. So when my parents-in-law told me about a recipe for banana chutney, I had to get my hands on it.

To be honest I was somewhat dubious at first, banana chutney just didn’t seem right. But due to my usually indiscriminate love of chutney, I decided to go ahead and give it a go anyway. And I was pleasantly surprised. Firstly, I couldn’t believe how easy this recipe was, almost too easy – all I had to do was chop a few things, throw them in a pan with some spices, vinegar and sugar and wait around for an hour. Then, the taste totally surpassed my expectations too. The bananas weren’t overpowering as I’d expected and it still tasted exactly as chutney should, sweet and salty and vinegary in perfect proportions.

And now I have three beautiful jars of my very own banana chutney to have on everything and anything for the foreseeable future.

Ingredients (makes about 3 large jars):
500g ripe bananas, peeled
350ml brown or malt vinegar
250g chopped onions
250g dates, chopped
250g brown sugar
1 tsp salt
1 tsp turmeric powder
1/2 tsp ground ginger

Method:

Place all ingredients in a large saucepan
Bring to boil then simmer gently for about 1 hour, stirring frequently
Carefully spoon into clean jars while still hot and top with lid
Keep in the fridge and have it in sandwiches, serve with meat or have it with a cheese platter

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Healthy Raspberry & Pear Crumble Slice

I’ve never met anyone who didn’t like crumble, there just seems to be something really comforting about it. Plus, how could you not like something that’s sweet, crumbly and crunchy all at the same time.

This one is a slight variation on traditional crumble, with crumble mix on the top and bottom, just because. The fact that it’s a slice does give it the advantage of being a bit more multi-purpose though – you could have it for dessert or as a cake for afternoon tea. And feel free to use different fruit – the beauty of crumble is that you can really just add in whatever you like. I’m all for having good old fashioned desserts with proper butter and sugar now and then but I thought I would try and make a healthier version of crumble, just to see how it would go. So this one is made with olive oil instead of butter and which means it’s much lower in saturated fat (the ‘bad’ fat), and I’ve added some dates for sweetness so that you don’t need so much sugar.

I’ve also used wholemeal flour and included oats and nuts so, along with the fruit, it’s pretty packed full of good stuff. If that all sounds a bit too healthy though, feel free to serve it with a scoop of ice cream, all in the name of moderation.

It’s already one of the easiest desserts around to make, but because I’m a total fiend for shortcuts, I’ve made this one even easier by cutting out the need to cook the fruit first. If you slice the pears finely enough they cook in no time at all so you can just cook the whole lot together.

Ingredients (makes about 8 squares):
3/4 cup dates, chopped
1/2 cup water
2 cups wholemeal plain flour
1 cup rolled oats
1/2 cup desiccated coconut
1/2 cup chopped nuts (e.g. walnuts, pecans or almonds)
1/2 cup olive oil (or vegetable oil)
1/2 cup brown sugar
Pinch of salt
1 teaspoon cinnamon
2 pears, peeled and very thinly sliced
1/2 cup raspberries (fresh or frozen)

Method:

Preheat oven to 180°C and grease a 20 x 30cm slice tin
Place dates and water in a small bowl and microwave on high for 1 minute. Mash using the back of a spoon.
Place flour, oats, coconut, nuts, olive oil, sugar, salt, cinnamon and date mixture in a bowl and mix well until combined
Press half of the mixture into the tin. Lay pear slices over the top and top with raspberries. Sprinkle over remaining crumble mixture
Bake for around 20 minutes until crumble is golden brown
Stand for 5 minutes before cutting into squares

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Quick Pumpkin Dhal Soup

The addition of lentils to this soup makes it more of a cross between a dhal and a soup – for any of you not yet acquainted with dhal, it’s basically a thick and very wholesome sort of curry soup sort of thing made with split peas or lentils. If you prefer it more like a soup though you can always add some extra stock at the end so that it’s not so thick.

Shortcuts: The best thing about this recipe is that you can just dump all the ingredients in a big saucepan and leave it to sort itself out. Then just a quick blend at the end and it’s done. I can never be bothered with sautéing onions when I make soup so I usually just leave them out – and I find that most of the time it doesn’t make too much of a difference anyway. Another shortcut I use is to leave the skin on the pumpkin and take it off after its boiled when it’s much easier to do (as peeling pumpkin is one of my least favourite cooking activities!).

A note about curry powder: I know it’s not exactly authentic but it cuts down on time and ingredients and works perfectly in this recipe. If you object to curry powder though, feel free to substitute with other spices like turmeric, cumin, ground coriander etc.

Toppings: The toppings are totally up to you – I went all out and used four different ones, but you could just use one or none at all. I would recommend the curried pumpkin seeds though – they are really easy to make and deliciously crunchy (plus a great source of zinc and magnesium too).

Bread: As with all soup, this one definitely likes to be served with some bread but as its a kind of curry you could even go one step further and have it with some naan bread.

Ingredients (serves 4):
1kg pumpkin
1 cup split red lentils, rinsed
4 cups chicken stock
1 teaspoon curry powder
1 teaspoon ground cumin

Toppings (optional):
Natural yoghurt
Curried pumpkin seeds (toasted pumpkin seeds tossed in a bit of curry powder)
Finely sliced red chilli
Coriander

Method:

Roughly chop pumpkin into chunks, carefully removing skin
Place pumpkin, lentils and stock in a large saucepan and boil on high for around 15 minutes or until pumpkin is very soft
Add curry powder and cumin and blend using a stick blender (if you don’t have one, just mash the pumpkin with a fork or potato masher)
Serve with whichever toppings you like

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Carrot Cake Pancakes

shift nutrition dietitian carrot cake pancakes I love carrot cake but it’s fair to say that cake is not the most acceptable breakfast food. These pancakes on the other hand are full of lots of good stuff like carrots (obviously), walnuts, almond meal and wholemeal flour – which means plenty of fibre, heart friendly fats and vitamins B, C and E. Plus they’re low in saturated fat and sugar, not a bad way to start the day!

shift nutrition dietitian carrot cake pancakes

Ingredients (serves 4 – makes about 8 pancakes):
3/4 cup wholemeal flour
3/4 cup almond meal
1 tbsp sugar
1 tsp baking powder
1/2 tsp bicarb soda
2 tsp mixed spice
1/2 tsp salt
2 eggs
3/4 cup milk
1/2 cup natural yoghurt
1 cup grated carrot
1/4 cup walnuts, chopped

Topping:
100g cream cheese
1/4 cup milk
1 tbsp honey
2 tbsp pepitas (pumpkin seeds)
1 tbsp walnuts, chopped

Method:

·      In a large bowl, mix together the flour, almond meal, sugar, baking powder, bicarb soda, mixed spice and salt
·      In a separate bowl, whisk together the eggs, milk and yoghurt
·      Make a well in the flour mixture and pour in egg mixture. Stir until smooth, then stir through the carrot and walnuts
·      Heat a large frypan over medium heat. Spray with spray oil and drop 1/4 cupfuls of mixture onto the pan. Cook until bubbles start to form, around 2 minutes. Then flip over and cook for another minute or two on the other side. Repeat with remaining mixture
·      To make the topping, beat together the cream cheese, milk and honey until smooth. Add extra milk if it’s too thick
·      To serve, divide pancakes between serving plates, top with the cream cheese mixture and sprinkle over the walnuts and pepitas

shift nutrition dietitian carrot cake pancakes

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Rhubarb with Ginger & Star Anise

Stewed rhubarb is one of my absolute favourite things and it goes really well with star anise and ginger. You can use it in all sorts of desserts (it makes a particularly awesome crumble) but I like it best with some Greek yoghurt and maybe a little bit of toasted muesli.

Ingredients (makes about 2 cups):
1 bunch rhubarb, sliced into 2cm pieces
1/4 cup sugar
Juice and rind of 1 lemon
1/2 cup water
2cm piece of ginger, finely sliced
3 star anise

Method:

Place all ingredients in a medium sized saucepan over low heat
Simmer over low heat for 10-15 minutes until rhubarb is very soft. Remove star anise
Serve with Greek yoghurt and sprinkle over some toasted muesli if you like

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Baked Snapper with Zucchini, Black Beans & Chilli

One of the easiest and healthiest meals ever – this takes about 5 minutes to make and then all you need to do is pop it in the oven!

Ingredients (serves 2):
2 zucchinis, finely sliced (I used one green and one yellow for more colour but just green is fine if you can’t get yellow)
1 cup tinned black beans (or chickpeas), rinsed
1/2 red chilli, finely sliced
2 snapper fillets
1 tablespoon olive oil

Method:

Preheat oven to 180°C
Place two 30cm x 30cm square of baking paper on an oven tray and top each with half the zucchini, black beans and chilli
Top each with a snapper fillet, drizzle with the olive oil and season with salt and pepper
Bring two sides of the baking paper together in the middle and fold over to secure it, then scrunch up sides to create a little package
Bake for 20 minutes or until fish is cooked through and vegetables are soft. Sprinkle with parsley and serve with lemon wedges

Variations:

Mediterranean style: add a handful of halved cherry tomatoes, a tablespoon of sliced black olives and a teaspoon of capers

by Skye Swaney 2 Comments

Lamb with Caramelised Fig & Almond Cous Cous

Because figs have a naturally high sugar content, they are really easy to caramelise – and go amazingly well with lamb. This is another really easy and quick meal. And feel free to add whatever you like to the cous cous – any type of nuts, dried fruit, pomegranate seeds and herbs all work really well.

Ingredients (serves 2):
1/2 cup cous cous
2 teaspoons olive oil
200g lamb back strap
4 figs, quartered
2 tablespoons slivered almonds
1 lemon, rind grated
Few sprigs of mint
2 tablespoons tzatziki or plain Greek yoghurt

Method:

Place cous cous in a small heat proof bowl and add 1/2 cup boiling water. Cover and leave for 3-4 minutes, then separate grains with a fork
Heat half the oil in a small fry pan over medium-high heat. Season lamb with salt and pepper and cook for 2-3 minutes on each side. Set aside to rest
Heat remaining oil and add figs, cut side down. Fry figs for around 1 minute on each side or until caramelised.
Add almonds, mint and lemon zest to cous cous and gently fold through figs
Slice lamb into 2cm slices
Divide cous cous between two plates and top with lamb slices, a squeeze of lemon and a spoonful of tzatziki

Variations:
No fresh figs? Use chopped dried figs or apricots instead
Vegetarian: Serve with goat’s cheese or pan fried haloumi instead of lamb

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Super Healthy Toasted Muesli

Muesli is one of the best breakfasts going around. Its got plenty of low GI carbohydrates and fibre thanks to the oats and dried fruit, plus protein and healthy fats from the nuts and seeds – everything you want in a super healthy breakfast.

But while muesli tastes great, there’s something about the crunchiness of toasted muesli which is even better. Unfortunately, commercially made toasted muesli is usually full of added sugar, fat and salt – not exactly the basis of a healthy breakfast. But this doesn’t mean you have to go back to the raw stuff.

Making your own toasted muesli is not only amazingly satisfying, it also means you can add in all your favourite ingredients and you know exactly what’s in it. Plus, you can make up a big batch to last you a few weeks – an activity guaranteed to leave you feeling virtuous on a Sunday afternoon.

Have it with some Greek yoghurt for extra protein and you’ve got yourself a near perfect breakfast.Ingredients (makes around 7 cups/14 serves)
4 cups rolled oats
1/2 cup seeds, e.g. chia seeds, linseeds, sunflower seeds, pumpkin seeds
3/4 cup nuts, e.g. almonds, walnuts, brazil nuts
1 cup 100% apple juice
1 cup dried fruit, e.g. apricots, apple, goji berries, chopped
4 tablespoons coconut flakes

Method:

Preheat oven to 160°C. Line 2 baking trays with baking paper
Combine oats, nuts and seeds in a large bowl.
Stir in apple juice and mix well
Divide mixture between prepared trays and bake for around 35 minutes, stirring occasionally, or until oats are toasted and golden.
Add dried fruit and coconut flakes and stir to combine. Leave to cool completely on trays and store in an airtight container
Enjoy!

by Skye Swaney 7 Comments

Banana, Date & Oat Muffins

Despite their traditionally healthy image, a lot of muffins these days are basically just cake in disguise, high in sugar and refined carbohydrates with very little nutritional value.

Not these ones though – they’re made with wholemeal flour, oats and plenty of fruit so they’ve got plenty of fibre, B vitamins and minerals. But don’t worry – the kids won’t even notice!

Ingredients (makes around 12 large or 24 mini muffins)
2 cups wholemeal self-raising flour
1 tsp mixed spice
1/3 cup caster sugar
2 large bananas, mashed
2 eggs
1 cup milk
90g melted butter or vegetable oil
1/2 cup rolled oats
1/2 cup dates, chopped
2 tbsp rolled oats, extra

Method:

Preheat oven to 180°C.
Sift flour and mixed spice into large bowl. Stir in sugar.
Combine banana, eggs, milk and melted butter or oil.
Add banana mixture to flour and stir until just combined (do not over mix or muffins will be tough). Stir through oats and dates.
Spoon mixture into greased muffin pans, filling to 3/4 full. Sprinkle with extra rolled oats.
Bake for 15-20 minutes until golden brown.

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Very Easy Blueberry Muffins

A healthier version of everyone’s favourite, these easy blueberry muffins are full of whole grains, yoghurt and fruit.

Blueberry muffins 6 (1 of 1)

Ingredients (makes 12):
1 cup wholemeal self raising flour
1 cup white self raising flour
1/2 cup sugar
3 eggs, lightly beaten
3/4 cup canola oil
1/2 cup natural yoghurt
1/2 cup oats
1 cup frozen or fresh blueberries

Method:

Preheat oven to 180°C. Line a 12-hole muffin pan with paper cases.
Combine flours and sugar in a large bowl.
Make a well in the centre and gently pour in eggs, canola oil and yoghurt. Mix well and then gradually incorporate flour and sugar, mixing until just combined. Then fold through oats and blueberries.
Divide between muffin holes, filling to around 3/4 full. Bake for 20-25 minutes or until golden brown and cooked through when tested with a skewer.

Blueberry muffins 5 (1 of 1)

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Pumpkin, Red Lentil & Chilli Soup

Ingredients (serves 6):

1kg jap or kent pumpkin
150g dried red lentils
1 litre chicken stock
200ml reduced fat coconut milk
1 tsp ground cumin
1 tsp ground coriander
1 tsp chilli flakes

Method:

Remove skin and seeds from pumpkin and chop into large pieces.
Place into a large saucepan along with lentils, cover with chicken stock and boil until pumpkin is very soft and lentils well cooked.
Add coconut milk and spices.
Blend with a stick blender.
Serve topped with natural yoghurt, pumpkin seeds and fresh coriander leaves