& new year healthy cookbook - the number 1 …...this guide will help you navigate your way...

& NEW YEAR HEALTHY COOKBOOK

HEALTHY, DELICIOUS RECIPES & TIPS TO

GET YOU THROUGH THE FESTIVE SEASON

{2}CHRISTMAS AND NEW YEAR HEALTHY COOKBOOK

ALL RIGHTS RESERVED. This book contains material protected under International and Federal Copyright Laws and Treaties. Any unauthorized reprint or use of this material is prohibited. No part of this book may be reproduced or transmitted in

any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system without express written permission from the

author / publisher.

Disclaimer: This material is for information only and not intended to replace the advice of a medical professional.

Please consult with your doctor before starting any weight-loss program. We do not recommend any dieting whilst pregnant

unless under your doctor’s supervision. The information detailed in this book are accurate at the time of publication.


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Welcome Letter .............................................. 5Making better choices at events ................. 6Top ways to reduce stress at Christmas..... 7Planning a healthy barbecue ........................ 8Seasonal fruit and vegetables ....................10

ENTREES, SNACKS & CANAPES .............. 11Ham & asparagus rolls ................................12Salmon & cream cheese scrolls ................13Homemade veggie chips ...........................14Salted dark chocolate popcorn................15Ham & melon bites .....................................16Christmas tree pizza ....................................17Summer caprese soup ...............................18Turkey & veggie rice paper rolls ................19Rosemary & sea salt crackers .....................20Pumpkin & feta bruschetta .........................21

Sweet potato & lentil dip ..........................22Green goddess dip .....................................23

SALADS & SIDES ................................... 24Stuffed Christmas capsicums .....................25Lemon, mint & parsley quinoa salad .................................................26Watermelon & feta salad ............................27Rainbow coleslaw with mustard dressing ..........................................28Cranberry waldorf salad .............................29Sautéed brussels sprouts ...........................30Guilt-free potato salad ................................31Sautéed kale, cranberry & pine nut salad ................................................... 32Chargrilled corn & veggie kebabs .............33Prawn & capsicum salad ............................34


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MAINS .................................................. 35Simple roast chicken ...................................36Honey mustard turkey breast roast ...........37Turkey & pistachio terrine ...........................38Turkey, ham & zucchini loaf .......................39Christmas ham pizza ....................................40Turkey shepherd's pie .................................41Chilli lime prawn skewers............................42Turkey, pumpkin & black sesame skewers ............................................... 43Spiced salmon kebabs ...............................44

DRINKS ................................................. 45Healthy drink options ..................................46Alcohol & the best calorie choices ..........47Festive mocktails ..........................................48Eggnog smoothie .........................................49Alcohol-free fruit punch .............................50Cherry smoothie ...........................................51Iced cranberry smoothie ............................52Christmas spiced apple tea ........................53

DESSERTS .............................................. 54Coconut & berry trifle .................................55Sweet potato brownies .............................56Christmas chocolate apples .......................57Christmas bliss balls .....................................58No-added-sugar gingerbread folk ............59Lightened up Christmas cake .....................60Upside-down cranberry muffins ...............61Choc cherry cheesecake ............................62Festive fruit salad cups ................................63Healthier rum balls .......................................64Festive fruit tree ............................................65Mint, lime & watermelon slushie ................66Cashew & coconut hearts .........................67Healthy Christmas Santas .............................68Low-calorie Christmas chocolate meringues ..................................69Mango, lime & strawberry icy poles .........70Choc maple mousse cups .........................71

{5}HEALTHY CHRISTMAS AND NEW YEAR BOOK

helloThe Christmas and New Year’s season is one of the most fun and rewarding times of the year, yet it can also be one of the most stressful. With family get-togethers, work parties, barbecues and lunches piling up in your calendar, it’s easy to lose track of your weight-loss goals and be tempted by high-calorie foods.This guide will help you navigate your way through the endless food choices during the silly season, so you start the New Year feeling fit and fabulous. With a little planning and thought, you can still enjoy delicious party food and drinks, without putting on weight or abandoning your fitness goals.Featuring recipes for nutritious meals, snacks and desserts, helpful tips and advice for eating and drinking at parties, this guide will be your trusty companion during the festive season.

w - www.healthymummy.com e - [email protected] p - 1300 301 172Join us on Facebook at www.facebook.com/healthymummy

Rhian


Party season is usually full of events where high-calorie foods and drinks are served. From Christmas lunch to Boxing Day barbecues and work parties, events

where you aren’t the caterer can be difficult to attend, as you can’t control what’s on the menu. What you can control is what you choose to eat; here are some of the healthier options to look out for at parties:• Choose celery or carrot sticks instead of savoury biscuits• Choose hummus or guacamole instead of French onion dip• Try sushi or sashimi instead of tempura vegetables • Opt for fresh prawns instead of fried prawn cutlets• Choose fresh oysters instead of oysters Kilpatrick • Snack on raw nuts instead of salted or roasted nuts• Choose feta, ricotta or cottage cheese over brie,

camembert or blue vein cheese• Choose wholemeal or rye bread rolls instead of white• Drink mineral water instead of sugary soft drinks

Making better choices

at events

TIPS TO AVOID CALORIE BLOWOUTS WHILE YOU'RE OUT AT EVENTS: DON’T GO TO A PARTY ON AN EMPTY STOMACHTurning up to an event when you’re famished or thirsty will increase your chances of overeating and drinking too much. Make sure you’ve drunk plenty of water before you go, and perhaps have a healthy snack, like an apple or a handful of nuts, or a light meal, such as a vegetable soup, omelette or tuna salad.

GO ALCOHOL-FREEAlcohol can easily blow out your calories, especially if you drink full-strength beers, wines or dark spirits, so teetotalism is a good way to watch your weight. Choose mineral water or a refreshing mocktail instead.

SKIP A COURSEIf you’re at a sit-down dinner and three courses are served, simply choose your two favourite courses. An entree and main, or main and dessert will be just as satisfying, yet less of a strain on your waistline.

INCLUDE PROTEINIncluding sources of lean protein (such as chicken breast, turkey breast, lean beef or eggs) in your meals helps keep you fuller for longer, which means you won’t overindulge on dessert or post-dinner snacks.

INFORM YOUR FAMILY AND FRIENDSIf you are going to a friend or family member’s house for Christmas lunch or a Boxing Day barbecue, don’t be afraid to let them know you are following a healthy eating plan. Then they have an opportunity to include healthy items on the menu and won’t be disappointed when you decline to eat a slice of cake!


Christmas and New Year's can be a very stressful time for parents who have to organise presents, parties, Christmas lunch, and end of year celebrations for

the whole family, in between work, study, and other commitments. Commit to making this Christmas a stress-free one by employing these clever, time-saving strategies.

DELEGATE If you’re entertaining or having Christmas lunch at your house, enlist relatives to help out with catering. Allocate a dish or food for each guest to bring along; it could be as simple as a salad or a homemade dip.

PLAN AHEAD Many dishes can be made in the days before Christmas. If any of your recipes are freezer friendly, make them in advance to reduce cooking time on the day. The night before Christmas is a good time to make marinades and bake cakes and slices.

BE BARBECUE READY Barbecues are popular during Christmas and New Year’s, so make sure your barbecue is ready in the week before your event. Check that the gas bottle is full, and clean the grill well before the guests arrive, to avoid last minute stress on the day of your event.

DON’T FORGET TO EXERCISE Don’t let the silly season interfere with your exercise schedule. Getting regular

exercise is important, not only for weight loss and general fitness, but also for stress management. If your gym is closed over Christmas or your regular classes are cancelled, take the opportunity to go for long walks in the park or on the beach instead. This will help you blow off some steam so you can better handle the pressures of Christmas, and also keep your fitness levels high.

GET A SLEEP IN Use the time off and public holidays to get some much needed rest! You may need to enlist the help of relatives by arranging for children to sleep over at a cousin's or grandparent's house, but getting a sleep in will not only help to reduce stress but also restore balance and vitality to your life. Lack of sleep is also linked to overeating, so a good night’s sleep will help you make better food choices the next day.

Top ways to reduce stress at

ChristmasINVOLVE THE CHILDREN Older children with some basic kitchen skills make great helpers when preparing Christmas lunch. Get them to peel potatoes, put together a salad, or do the washing up before they unwrap their presents.


Barbecues are a summer stalwart for Australians keen to take advantage of the sunshine and long evenings to catch up with loved ones. If you’re

planning a barbecue for your family, friends and neighbours, it's easy to make it a healthy one.

TIPS FOR A HEALTHIER BARBECUE:• Choose lean cuts instead of fatty meats. Lean cuts include

skinless chicken breast, turkey breast, pork butterfly steak, kangaroo, top sirloin, beef tenderloin or extra lean mince used in homemade rissoles or burger patties.

• If you do buy cuts of meat that have fat on them, trim the fat before cooking to reduce the calorie content.

• Barbecues don’t have to be all about meat. Thread tofu onto bamboo or metal skewers and grill for a low-calorie vegetarian option.

• Add fish to your barbecue grill for a hit of omega 3 fatty acids and protein. Salmon steaks, prawns and barramundi are all good barbecue choices.

• Skip the salt and sauces, and use plenty of fresh herbs like rosemary, basil, thyme and sage to flavour your meats.

• Onions are a standard addition to most barbecue hotplates, but don’t be afraid to add other vegetables to the mix. Grilled mushrooms, tomatoes and zucchini are all healthy sides to throw on the barbecue at the last minute.

• Use healthier oils for cooking and in marinades and

dressings. Olive oil and coconut oil are better options than vegetable oil.

• Make your own salad dressings, dips and marinades instead of buying packaged versions, which usually contain lots of sugar, preservatives and salt.

• Buy wholemeal, sourdough or rye burger buns instead of white buns. Wholemeal bread contains fewer calories and more fibre.

• Instead of putting out bowls of chips and crackers to start, arrange a platter of raw nuts (try walnuts, almonds and cashews), olives, fruits (such as grapes, strawberries, chopped orange and mango), and light cheeses (such as reduced-fat feta and Jarlsberg).

• To encourage people to drink water, fill clear water jugs with filtered water, ice cubes and colourful herbs and fruits; try mint, strawberries, cucumber, blueberries, lemon and lime.

• Impress your guests with a plate of exotic fruits they may not have tried before. Dragonfruit, lychees, rambutans and mangosteens are all delicious fruits that not only taste great but look brilliant too.

Planning a healthy barbecue


• Skip the cakes and serve fresh fruit platters or homemade refined sugar-free meringues (found in the recipes section of this book) for dessert.

SAVE CALORIES WITH HEALTHY FOOD SWAPSWhen preparing party food and Christmas meals at home, swapping out certain ingredients for others can save lots of calories without compromising on flavour. Many traditional Christmas and party foods are made using high calorie ingredients like butter, full-fat milk, cooking chocolate, goose fat, refined sugar and salt. By swapping a few key ingredients or slightly changing a cooking process, you can make healthier versions of meals your family and guests will love. • Swap salt for other seasonings, such as cracked pepper,

herbs or chilli flakes• Swap full-cream milk for skim or reduced-fat milk• Swap white potatoes for sweet potatoes• Swap bacon for lean or light ham• Swap milk chocolate for cacao nibs• Swap cream and sour cream for reduced-fat

Greek yoghurt • Swap refined, white sugar for stevia, honey, agave syrup

or other natural sweeteners• Swap plain flour for wholemeal flour or almond meal• Swap dried fruit for fresh fruit• Swap garlic powder or flakes for fresh garlic• Swap white rice for brown rice• Swap hokkien or udon noodles for soba noodles

• Swap tomato or barbecue sauce for wholegrain mustard• Swap salad dressing for balsamic vinegar or lemon juice• Swap hot chips for boiled or roasted potatoes• Swap regular beef mince for lean beef mince

HEALTHY PREPThe way you cook and prepare foods is also important, and can save calories. Try to:• Boil or steam vegetables • Grill chicken or prawns instead of frying• Remove skin from chicken and turkey breast meat• Choose lean cuts of beef or pork, and trim any fat• Use olive oil spray and baking paper when roasting

vegetables and meats, to avoid excessive use of oil


• Some vegetables are made for barbecues! Chargrilled sweetcorn, zucchini, asparagus and eggplant are perfect additions to a summer spread

• Summer fruits can be baked too! Peaches and figs are deliciously decadent baked in the oven with a little honey and a sprinkle of cinnamon

• Get inventive and add new fruits to your smoothies. If you’re stuck in a smoothie rut, mix it up by adding pineapple, peaches, passionfruit pulp and cherries

• Add fresh fruits like figs and grapes to cheese platters These summer fruits complement cheese well, plus they're a healthy, low-calorie option for the calorie conscious

• Instead of rice crackers or buttery crackers, serve cucumber, carrots and celery with your dips to reduce the calories and add fibre and vitamins to the offering

• If you have popsicle moulds at home, make healthy fruit-based popsicles using kiwifruit, mango and berries

Stock up on seasonal fruit

and vegetablesT ake advantage of the wealth of summer fruits and

in-season vegetables and fill your fridge with fresh, nutritious produce during the silly season. Not only

will seasonal fruit and veg be ripe and tasty, they’ll also be available at good prices, so embrace summer produce!Fruits in season during Christmas and New Year’s include:cherries, mangoes, blueberries, grapes, honeydew, watermelon, rockmelon, raspberries, strawberries, peaches, nectarines, guava, figs, pineapples, lychees, passionfruit, kiwifruit and pawpaw.Top vegetables in the summer season include: sweetcorn, zucchini, asparagus, capsicum, cucumber, celery, eggplant, green beans, tomatoes and radishes.

SIMPLE IDEAS FOR USING FRESH PRODUCE:• Hollow out half a watermelon and fill with fresh berries,

mint and reduced-fat Greek yoghurt• Grill fresh mango cheeks and pineapple slices on the

barbecue for a sweet snack• Serve rockmelon halves filled with cottage cheese

for a fresh, healthy dessert• Create a colourful fruit platter to serve for dessert

or as an afternoon snack• Add slices of cucumber, lemon, orange, mint or lime to

filtered water or sparkling mineral water for a refreshing and tasty summer drink


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Ham & Asparagus Rolls■ SERVES 6 ■ CALORIES PER SERVE: 81

INGREDIENTS:

•25 fresh asparagus spears

•300g light leg ham, sliced to medium thickness

•1 bunch chives

METHOD:

Bring a saucepan of water to the boil, then reduce heat and blanch the asparagus spears for 2 minutes. Remove from the water while still crisp. Drain the asparagus and allow to cool. Once cool, place 2-3 spears in a slice of ham and fold into a roll. Secure the roll with a single chive, tied into a knot or bow. If you have trouble securing with the chive, use a wooden toothpick.

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Salmon & Cream Cheese Scrolls■ SERVES 6 ■ CALORIES PER SERVE: 135

INGREDIENTS:

•12 slices smoked salmon

•Light cream cheese

•1 tbsp dill

METHOD:

Carefully place 1½ tablespoons of cream cheese in the middle of each salmon slice. Spread the cream cheese so it sits in a line across the salmon slice, then carefully roll the salmon into a parcel.

Arrange salmon scrolls on a serving platter and sprinkle dill over the top. Serve immediately or chill, covered, in the fridge until ready to serve.

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Homemade Veggie Chips■ MAKES 2 SMALL BOWLS ■ CALORIES PER BOWL: 170

INGREDIENTS:

•1 small sweet potato, washed

•2 baby beetroot, peeled and washed

•½ bunch kale, washed and leaves removed from stem

•1 tbsp olive oil

•1 tbsp sea salt

METHOD:

Preheat oven to 180°C. Line a baking tray with baking paper. With a very sharp knife, cut the sweet potato and beetroot into thin slices – the thinner you can manage, the better. Tear the kale leaves into chip-sized chunks. Place all veggies in a bowl and drizzle over olive oil. Sprinkle over salt and toss to combine. Arrange veggies evenly over the tray. Bake for 10 minutes, then flip veggies and cook for another 10 to 15 minutes or until crispy but not burnt. When chips are crisp, turn off the oven and leave chips inside for about 30 minutes; this will help them to crisp up further.

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Salted Dark Chocolate Popcorn■ SERVES 4 ■ CALORIES PER SERVE: 240

INGREDIENTS:

•1 tbsp coconut oil (or olive oil or grapeseed oil)

•1/3 cup raw popcorn kernels

•100g good quality dark chocolate

•½ tsp salt (or to taste)

METHOD:

In a large saucepan with a lid, heat oil over medium heat. When the oil is warm, pour in the popcorn and put the lid on. Shake to ensure the oil covers each kernel. Once the popping has slowed right down, remove from the heat. Place popcorn into a large baking dish lined with baking paper.

Break chocolate into a microwave-safe bowl. Melt in the microwave on medium-high until chocolate is runny, checking regularly so it doesn’t burn.

Pour chocolate over the popcorn and toss to coat. Add salt to taste. Let popcorn sit at room temperature for 1 hour or until chocolate has hardened.

NOTE: A great idea for a kids party treat is to place paper cases in a muffin tray and fill with warm chocolate-coated popcorn before leaving to set.

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Ham & Melon Bites ■ SERVES 10 ■ CALORIES PER SERVE: 95

INGREDIENTS:

•1 large rockmelon, seeds removed

•4 cos lettuce leaves,

torn into 20 bite-sized pieces

•20 thin slices light lean ham

•20 wooden skewers or long toothpicks

METHOD:

Use a melon baller or small ice cream scoop to make 20 balls of rockmelon flesh. Thread a piece of lettuce onto a wooden toothpick, then a slice of folded ham, then a rockmelon ball. Repeat until all the ingredients have been used. Serve immediately, or cover and chill in the fridge until serving time.

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Christmas Tree Pizza■ SERVES 4 ■ CALORIES PER SERVE: 269

INGREDIENTS:

•1 cup self-raising wholemeal flour

•1 cup Greek yoghurt

•1/2 cup tomato paste

•1/2 cup grated light mozzarella cheese

•Handful fresh basil leaves

•12 cherry tomatoes

METHOD:

Preheat oven to 180°C. Line a baking tray with paper. To make dough, place flour and yoghurt in a large mixing bowl. Mix well with your hands, then tip out onto a floured surface. Knead for 5 minutes until the dough is soft and elastic. Use a floured rolling pin to roll the dough out, then use a knife to cut into the shape of a tree.

Spread with tomato paste and scatter over mozzarella. Bake for 15-20 minutes, until the base is cooked and the cheese is melted. Remove from the oven and top with fresh basil and cherry tomatoes.

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Summer Caprese Soup■ SERVES 4 ■ CALORIES PER SERVE: 365

INGREDIENTS:

•1kg ripe red tomatoes

•6 garlic cloves, unpeeled

•80ml olive oil

•1 cup fresh basil leaves

•1 ½ tbsp red wine vinegar

•250g low-fat mozzarella cheese

•8 black olives, chopped

METHOD:

Preheat oven to 200°C. Place tomatoes and garlic in a baking tray and drizzle over 1 tbsp of the olive oil. Roast for 30 minutes, then set aside to cool for 10 minutes.

Squeeze the garlic from its skin and place in a blender with the tomatoes and any pan juices, remaining olive oil, basil and vinegar. Blend until smooth. Set aside and allow to cool to room temperature. Pour into bowls and top with the cheese and chopped olives to serve.


Turkey & Veggie Rice Paper Rolls■ SERVES 10 ■ CALORIES PER SERVE: 266

INGREDIENTS:

•10 rice paper wrappers

•2 cooked turkey breasts, sliced lengthways

•2 cups finely sliced lettuce

•1 medium cucumber, sliced into matchsticks

•1 red capsicum, sliced into long strips

•2 small carrots, sliced into matchsticks

•1/4 cup rice wine vinegar

•1/3 cup light soy sauce

•2 tbsp grated ginger

•1 garlic clove, minced

•1 tsp sesame oil

METHOD:

Place one wrapper into a bowl of warm water to moisten, as per packet directions. Lay out flat on a chopping board and add a small amount each of turkey, lettuce, cucumber, capsicum and carrot. Fold in the bottom and tops, then pull over one side of the rice paper and roll over to wrap tightly. Place on a plate lined with baking paper and cover with a clean tea towel to avoid the rice paper rolls drying out. Repeat with remaining rice paper wrapper and filling ingredients.

To make the dipping sauce, put rice wine vinegar, soy sauce, ginger, garlic and sesame oil in a jar. Screw the lid on tightly and shake to combine. Serve in a small condiment bowl.

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Rosemary & Sea Salt Crackers■ SERVES 10 ■ CALORIES PER SERVE: 167

INGREDIENTS:

•1 ¾ cups plain wholemeal flour

•1 tsp baking powder

•3/4 tsp salt

•3 sprigs fresh rosemary

•1/3 cup olive oil, plus extra for brushing

•1/2 cup water

•Coarse sea salt

METHOD:

Preheat oven to 230°C. Place a flat baking tray in the oven to heat up. Sift flour, baking powder and salt into a large bowl. Finely chop rosemary leaves (leaving aside a few leaves) and add to the flour. Gently mix the ingredients together while gradually adding the oil, and then the water. Use your hands to bring the dough together into a ball. Knead carefully for 20 seconds on a floured board.

Divide dough into 3 balls and lay one out on a piece of baking paper the same size as the baking tray. Cover the other 2 balls of dough with cling film so they don’t dry out. Roll out the dough very thinly into an oval shape. Brush the top with olive oil. Scatter a few rosemary leaves and sea salt on top, and press down into the dough. Place the dough and paper onto the hot tray. Bake for 8-10 minutes or until the cracker is golden. Repeat with remaining balls of dough. Once completely cooled, break up into pieces to serve.

These store well in an air-tight container for several days.

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Pumpkin & Feta Bruschetta■ SERVES 8 ■ CALORIES PER SERVE: 162

INGREDIENTS:

•½ small butternut pumpkin, flesh chopped into small cubes

•1 tbsp olive oil

•1 garlic clove, peeled and cut in half

•1 small handful fresh basil leaves

•100g reduced-fat feta, cut into small cubes

•½ red capsicum, deseeded and cubed

•8 small slices sourdough bread

•Cracked black pepper

METHOD:

Preheat oven to 180°C. Spread pumpkin cubes on a baking tray and drizzle with olive oil. Bake for 20 minutes, until soft and golden.

Toast the sourdough, then lightly rub each slice with fresh garlic. Top toast with capsicum, cooked pumpkin, feta, basil leaves and cracked pepper.

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{22}HEALTHY CHRISTMAS AND NEW YEAR BOOK

Sweet Potato & Lentil Dip■ SERVES 6 ■ CALORIES PER SERVE: 135

INGREDIENTS:

•2 medium sweet potatoes, scrubbed

•1 ½ cups dried red lentils (or 400g tinned lentils, drained)

•½ small red onion, peeled and diced

•2 garlic cloves, peeled and finely diced

•Thumb-sized piece ginger, peeled and finely diced

•2 limes, zested and juiced

•1 tsp chilli powder (or to taste)

•2 tbsp tahini

•Salt and pepper, to taste

METHOD:

Preheat oven to 180°C. Bake whole, unpeeled sweet potatoes for 1 hour, then allow to cool. When cool enough to handle, chop into chunks. Leave the skin on, as it’s packed with nutrition and blends well.

Meanwhile, place lentils in a saucepan with 3 cups of cold water. Bring to the boil, then reduce the heat to low and simmer for 30 minutes or until tender. Add onion in the final 15 minutes. Drain.

Place the lentils, onion and sweet potato into a food processor or blender. Add garlic, ginger, lime, chilli, tahini and seasoning, and blend until smooth.

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Green Goddess Dip■ SERVES 6 ■ CALORIES PER SERVE: 85

INGREDIENTS:

•2 tsp olive oil

•½ tsp chilli powder


•1 ripe avocado, peeled and deseeded

•1 cup natural or Greek yoghurt

•½ cup parsley leaves

•½ cup basil leaves

•2 shallots, trimmed

•1 bunch watercress

•¼ lemon, juiced

•1 tsp minced garlic

METHOD:

Place all ingredients in a blender or food processor and blend until smooth.

Serve with crudités; try carrot sticks, celery sticks, cherry tomatoes, red capsicum strips, raw broccoli or cauliflower florets, or lightly steamed zucchini batons.

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Stuffed Christmas Capsicums■ SERVES 4-8 ■ CALORIES PER SERVE: 138-275

INGREDIENTS:

•4 small red capsicums

•Olive oil spray

•1 tbsp olive oil

•1 medium onion, peeled and finely chopped

•2 rashers lean bacon, finely diced

•2 cups cooked brown rice, wholemeal couscous or wholemeal breadcrumbs

•1 cup mixed herb leaves (parsley, thyme and sage)

•½ lemon, zested

•1 green apple, peeled and finely chopped

•4 tbsp sultanas

•4 tbsp pistachios, cashews or hazelnuts, chopped

•1 egg, lightly beaten

•50g low-fat feta, crumbled

METHOD:

Preheat oven to 180°C. Cut tops off the capsicums and scoop out the seeds and membranes. Spray the inside and outside of the capsicums with olive oil and place on a baking tray.

Heat olive oil in a frying pan over medium-high heat. Cook the onion and bacon until the onion is tender and the bacon is getting crispy. Transfer to a large bowl, add remaining ingredients and mix well with your hands. Spoon mixture into the capsicums and place the lids back on top. Bake for 20 minutes or until the tops are golden.

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Lemon, Mint & Parsley Quinoa Salad■ SERVES 6 ■ CALORIES PER SERVE: 250

INGREDIENTS:

•¾ cup quinoa

•1 ½ cups water

•200g cherry tomatoes, halved

•1 large cucumber, peeled and diced

•6 tbsp olive oil

•1 lemon, zested and juiced

•½ tsp cumin

•½ tsp cinnamon

•½ cup chopped parsley leaves

•½ cup chopped mint leaves

•¼ cup crushed almonds, cashews or pistachios


METHOD:

Rinse quinoa under running water. Bring the water to the boil in a small saucepan and add the quinoa. Turn down to a low simmer and cook for 15 minutes, or until the water has all been absorbed. Set aside to cool for 30 minutes.

To make dressing, combine olive oil, lemon zest and juice, cumin and cinnamon.

Place the quinoa in a salad bowl and add tomatoes and cucumber. Drizzle over the dressing, season to taste, then stir through herbs. Chill for 30 minutes, then top with crushed nuts to serve.

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Watermelon & Feta Salad■ SERVES 6 ■ CALORIES PER SERVE: 175

INGREDIENTS:

•2kg seedless watermelon, peeled and cut into chunks

•100g low-fat feta, crumbled

•1 cup fresh basil leaves, torn

•½ lemon, juiced

•2 tbsp olive oil

•Salt and cracked black pepper, to taste

METHOD:Arrange the melon chunks on a large platter. Sprinkle with feta and basil leaves. Pour over the lemon juice and oil. Lightly season with salt and pepper to taste.

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Rainbow Coleslaw with Mustard Dressing■ SERVES 6 ■ CALORIES PER SERVE: 145

INGREDIENTS:

•½ red cabbage

•½ green cabbage

•4 carrots, grated

•1 bunch coriander or parsley, leaves torn

•2 cups non-fat natural yoghurt

•¼ cup Dijon mustard

•2 tbsp wholegrain mustard

•2 tbsp apple cider vinegar


METHOD:

Use a food processor or mandolin to finely slice the cabbage. Place in a large bowl with the carrot and herbs.

In a jar or bowl, combine remaining ingredients and shake or mix well. Pour dressing over the veggies, toss to combine, then chill for an hour to allow the flavours to blend.

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Cranberry Waldorf Salad■ SERVES 4 ■ CALORIES PER SERVE: 155

INGREDIENTS:

•2 tbsp Greek yoghurt

•1 tbsp lemon juice


•2 small red apples, cubed

•1 cup seedless red grapes

•1/3 cup dried cranberries

•1/4 cup coarsely chopped walnuts

•1 small carrot, cut into thin strips

•1/2 cup diced mango

•1 baby cos lettuce, leaves shredded

•1/4 cup thinly sliced celery (about 1 stalk) METHOD:

Combine yoghurt and lemon juice in a salad bowl. Season to taste with salt and pepper. Add apples, grapes and cranberries, and mix together with a wooden spoon. Add walnuts, carrot, mango, lettuce and celery, and mix well.

For the best flavour, allow to sit in the fridge for up to 2 hours before serving.

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Sautéed Brussels Sprouts■ SERVES 4 ■ CALORIES PER SERVE: 125

INGREDIENTS:

•150g light bacon (no visible fat), finely diced

•1 tbsp olive oil

•½ bunch spring onions, sliced

•3 garlic cloves, minced

•700g brussels sprouts, trimmed and halved


•1 cup reduced-salt chicken stock

METHOD:

Brown bacon in a non-stick frying pan over a medium heat, then remove from pan and set aside. Add olive oil to the frying pan and sauté spring onions and garlic for 1-2 minutes. Add brussels sprouts, season with pepper and sauté for another 3 minutes, until the sprouts begin to soften and gain colour. Add chicken stock to the pan and bring to the boil. Reduce to heat to low and cook for 10 minutes, until the sprouts are tender and cooked through and all the broth has evaporated. Transfer sprouts to a serving dish and top with bacon to serve.

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Guilt-Free Potato Salad■ SERVES 4 ■ CALORIES PER SERVE: 230

INGREDIENTS:

•800g kipfler potatoes, peeled and cut into chunks

•½ cup reduced-fat Greek yoghurt

•2 tbsp lemon juice

•1 tbsp wholegrain mustard

•½ cup reduced-fat mayonnaise

•1 radish, thinly sliced

•1 spring onion, finely sliced

•1 tbsp chopped fresh chives

•Cracked pepper, to taste

METHOD:

Fill a large saucepan with water, add the potatoes and bring to the boil. Boil potatoes over a medium heat for 5-6 minutes until tender, then drain and set aside to cool.

Combine yoghurt, lemon juice, mustard, mayonnaise, radish, spring onion, chives and pepper in a small bowl.

Mix dressing through the cooled potatoes. Chill in the fridge for 1 hour before serving.

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Sautéed Kale, Cranberry & Pine Nut Salad■ SERVES 4 ■ CALORIES PER SERVE: 149

INGREDIENTS:

•1 tbsp olive oil

•1 large bunch kale, stalks removed and leaves torn

•½ cup dried cranberries

•3 tbsp pine nuts

•½ lemon, juiced

METHOD:

Heat oil in a large saucepan, add kale and sauté over a medium heat for 2-3 minutes. Transfer kale to a serving bowl. Sprinkle over cranberries and pine nuts, then squeeze the lemon over the top. Serve immediately.

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Chargrilled Corn & Veggie Kebabs ■ SERVES 4 ■ CALORIES PER SERVE: 135

INGREDIENTS:

•Wooden skewers, soaked in cool water for 1 hour

•4 corn cobs, cut into small pieces

•½ red onion, chopped

•1 small zucchini, sliced

•1 red capsicum, seeds removed and chopped

•A few sprigs rosemary

•1 tbsp olive oil

•½ lemon

METHOD:

Thread skewers with pieces of corn, onion, zucchini and capsicum until all the ingredients are used. Tuck a few sprigs of rosemary between the vegetables.

Heat a barbecue or grill to a high heat. Heat olive oil, then place skewers on the grill, reduce heat to medium and cook, turning every few minutes, for 10 minutes or until veggies are cooked. Squeeze lemon juice over the top to serve.

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Prawn & Capsicum Salad■ SERVES 4 ■ CALORIES PER SERVE: 127

INGREDIENTS:

•20 cooked king prawns, peeled and deveined

•1 red capsicum, deseeded and sliced

•1 green capsicum, deseeded and sliced

•½ small white onion, sliced

•1 small handful fresh mint leaves, shredded

•1 tbsp olive oil

•1 lemon, juiced

•Cracked pepper

METHOD:

In a bowl, combine prawns, capsicum, onion, mint, oil and lemon until all the ingredients are coated in lemon juice. Stack ingredients on 4 plates and top with cracked pepper and extra lemon juice, if desired.

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Simple Roast Chicken■ SERVES 4-6 ■ CALORIES PER 200G SERVE: 370

INGREDIENTS:

• 1 large whole chicken

• 1 lemon (unwaxed, if possible)

• 2 tsp olive oil

• 4 sprigs fresh thyme (or dried thyme, sage or mixed herbs)

METHOD:

Preheat oven to 190°C. Rinse chicken under cold water and pat dry. Place, breast-side up, in a roasting pan. Cut the lemon in half and place one half into the chicken cavity. Squeeze the juice from the remaining lemon half into a bowl and add olive oil. Brush the chicken all over with the oil mix. Sprinkle over thyme leaves.

Bake, uncovered, for around 90 minutes, depending on the weight of the chicken. Baste the chicken 2-3 times during the cooking process. When golden, check if chicken is cooked by inserting a sharp knife between one of the legs and the body. The juices should run clear. If there is any pink in the juice, pop it back in the oven. When it is done, wrap the chicken in foil and allow to rest for 15 minutes before carving.

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Honey Mustard Turkey Breast Roast■ SERVES 6 ■ CALORIES PER SERVE: 298

INGREDIENTS:

•1 whole bone-in, skinless turkey breast (approx 2 kgs)

•1/4 cup lime juice

•1/4 cup fresh rosemary leaves

•1/4 cup honey

•1/4 cup wholegrain mustard

•1/2 cup olive oil


•1 lime, cut into wedges, to serve

METHOD:

Place lime juice, rosemary, honey, mustard, olive oil and garlic in a bowl and whisk until well combined. Coat turkey in the marinade so it’s completely covered, then seal in a clean plastic bag and refrigerate for at least 12 hours to let the flavours infuse.

Preheat oven to 170°C. Place turkey in an oven dish or roasting pan. Coat the top of the turkey with any leftover marinade and a few extra sprigs of rosemary. Roast for 1.5-2 hours, until cooked through and the top is golden brown. If turkey is browning too quickly, cover with aluminium foil.

Once cooked, remove from oven and allow to rest for 15 minutes before carving. Serve with fresh lime wedges.

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Turkey & Pistachio Terrine■ SERVES 8 ■ CALORIES PER SERVE: 271

INGREDIENTS:

•Olive oil spray

•1 tbsp olive oil

•1 white onion, peeled and grated

•1 garlic clove, minced

•1kg turkey mince

•2 egg yolks, beaten

•1 tbsp chopped parsley

•1/3 cup pistachios, shelled

•1 tbsp sage leaves, chopped

•Cracked pepper

•4 large lettuce leaves, to serve

METHOD:

Preheat oven to 180°C. Spray a loaf pan with olive oil spray. Heat the olive oil in a frying pan over a medium heat. Add onion and garlic, and sauté for 2 minutes until browned, then set aside.

In a large bowl, use clean hands to combine turkey mince, eggs, parsley, pistachios, sage, pepper, and onion and garlic mixture. Transfer to the loaf pan, pushing down with your hands to ensure the ingredients are packed in tightly and there are no gaps. Cover tightly with foil. Place the loaf tin in a deep roasting tray and fill the tray with enough hot water to come halfway up the side of the loaf tin.

Bake for 1.5 hours, then place loaf tin on the bench and allow to stand, covered, for 15 minutes. Keeping the tin covered in foil, place weights (such as a tin can or two) on top of the loaf to ensure it stays compacted. Chill in the fridge overnight.

Turn out of the tin and serve on a bed of lettuce.

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Turkey, Ham & Zucchini Loaf■ SERVES 8 ■ CALORIES PER SERVE: 225

INGREDIENTS:

•Olive oil spray

•1 tbsp olive oil


•1 cup finely chopped white onion

•600g turkey mince

•1 cup grated zucchini

•200g lean ham, sliced into small cubes

•½ cup wholemeal breadcrumbs

•¼ cup chopped fresh parsley

•1 tablespoon dried oregano

•1 large egg

•1 tbsp Worcestershire sauce

•1 tsp salt

•½ tsp cracked pepper

•3 tbsp Dijon mustard

METHOD:

Preheat oven to 170°C. Spray a loaf tin with olive oil. Heat olive oil in a saucepan, add garlic and onion, and sauté for 2 minutes until browned and fragrant.

Place all ingredients, except the mustard, in a large bowl and mix together with clean hands. Place the mixture into prepared loaf tin. Bake for 45 minutes.

Remove from the oven and spread mustard over the top of the loaf, then return to the oven and bake for another 20 minutes until cooked through. Turn loaf out onto a platter, then slice and serve.

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Christmas Ham Pizza■ SERVES 4 ■ CALORIES PER SERVE: 285

INGREDIENTS:

•1 cup self-raising wholemeal flour

•1 cup Greek yoghurt

•½ cup tomato paste

•½ cup grated low-fat cheddar, ricotta or mozzarella

•1 cup thinly sliced leg ham

•½ cup fresh basil leaves

METHOD:

Preheat oven to 180°C. Line a baking tray with paper. To make dough, place flour and yoghurt in a large mixing bowl. Mix well with your hands, then tip out onto a floured surface. Knead for 5 minutes until the dough is soft and elastic. Use a floured rolling pin to roll the dough out to the size of your baking tray.

Spread tomato paste over the dough to the edges. Sprinkle over cheese and ham. Bake for 15-20 minutes until golden brown.

Add the basil leaves just before serving.

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Turkey Shepherd’s Pie■ SERVES 8 ■ CALORIES PER SERVE: 260

INGREDIENTS:

•6 potatoes, chopped into chunks

•1 tbsp olive oil

•1 cup diced celery

•1 large onion, diced

•4 cups chopped cooked turkey

•2 cans low-fat condensed chicken soup

•1 cup chicken stock

•1 tsp chopped garlic

•¼ cup low-fat sour cream

•2 tbsp light cream cheese


•Sea salt

•¾ cup low-fat grated cheddar cheese

METHOD:Preheat oven to 200°C. Boil potatoes until soft. Meanwhile, heat olive oil in a frying pan and lightly fry celery and onion until tender.Combine turkey, soup, stock, garlic, sour cream, and onion and celery mixture in a bowl. Transfer to a large casserole dish. Drain and mash potatoes. Mix in cream cheese, pepper and salt, and spread over the turkey mixture. Sprinkle with cheese and bake, uncovered, for 30-35 minutes.

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Chilli Lime Prawn Skewers■ SERVES 4 ■ CALORIES PER SERVE: 110

INGREDIENTS:

•1 tbsp olive oil

•1 tbsp lime or lemon juice

•1 tsp cayenne pepper


•1 red chilli, deseeded and finely sliced

•20 raw king prawns, peeled, deveined, with tails on

•2 limes, cut into quarters

•Wooden skewers, soaked in cold water for 1 hour


METHOD:

Mix olive oil, lime or lemon juice, cayenne pepper, garlic and chilli in a bowl.

Thread 5 prawns and a wedge of lime onto each wooden skewer, then brush with the marinade. Season with pepper. Place in the fridge to marinate for 1 hour.

Preheat a grill or barbecue to medium-high heat and cook prawns for 2-3 minutes. Turn skewers and cook the other side for 2-3 minutes, until golden and cooked through. Serve immediately.

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Turkey, Pumpkin & Black Sesame Skewers■ SERVES 4 ■ CALORIES PER SERVE: 349

INGREDIENTS:

•½ cup fresh lemon juice

•½ cup olive oil



•500g skinless turkey breast, cut into cubes

•600g butternut pumpkin, peeled, cubed and lightly steamed

•Wooden skewers, soaked in cold water for 1 hour

•2 tbsp black sesame seeds

•Flat-leaf parsley, to serve

METHOD:

In a bowl, combine the lemon juice, olive oil, pepper and garlic. Place turkey in the marinade, turn to coat, cover and refrigerate overnight.

Carefully thread the turkey and steamed pumpkin cubes onto the wooden skewers.

Heat a barbecue or grill to a medium heat, then cook skewers for 6-7 minutes, turning, until turkey is cooked through. Sprinkle with sesame seeds and parsley to serve.


Spiced Salmon Kebabs■ MAKES 10 KEBABS ■ CALORIES PER KEBAB: 120

INGREDIENTS:

• 1kg salmon fillet

• ½ cup cherry tomatoes

• 10 wooden skewers, soaked

• 1 tbsp sumac

• 1/3 cup olive oil

• 400g tin chickpeas, rinsed and drained

• ½ cup natural or Greek yoghurt

• 2 tbsp fresh parsley, chopped

• 1 garlic clove, crushed

• 1 tbsp ground cumin

METHOD:

Cut salmon into chunks and thread onto skewers, alternating with cherry tomatoes. Combine sumac and 2 tbsp of the olive oil in a small jug and pour over skewers. Place in the fridge for 30 minutes to 1 hour.

Meanwhile, combine chickpeas, yoghurt, parsley, garlic and cumin in the bowl of a food processor. Process until smooth and spoon into a serving bowl.

Heat remaining olive oil on a barbecue plate or grill and cook skewers for 10-15 minutes, turning, until cooked to your liking. Serve with dip.

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T he warmer weather often leads to dehydration, which, as well as being a problem in itself, can cause people to overeat, so staying hydrated is

a priority. Choosing the right liquid refreshment is crucial, as many drinks can add huge amounts of calories to your diet and offer no nutritional value. Top non-alcoholic drink choices with little to no calories: • Mineral water• Herbal tea• Black coffee• Black tea• Green tea

ALCOHOLIn general, it is a good idea to avoid or reduce the amount of alcoholic drinks you consume, because alcohol has no nutritional value and is therefore considered to contain ‘empty calories’. Christmas and New Year’s is a time to celebrate, so alcohol is commonly served at most events. If you are going to drink, choose your alcohol wisely:

CHOOSE WHITE SPIRITSWhite spirits generally contain fewer calories than dark spirits; choose gin or vodka, instead of whisky, tequila or rum.

Healthy drink options

OPT FOR LIGHT BEERBeer lovers should stick to light beer instead of heavy, full-strength beers.

SKIP THE CIDERAlcoholic ciders contain a huge amount of sugar, and therefore have a high amount of calories.

BE REFRESHED WITH A WINE SPRITZERBy mixing white wine with mineral water, you can still enjoy a refreshing alcoholic beverage, but with fewer calories than a full glass of wine.

AVOID CREAMY LIQUEURSDrinks like Baileys Irish Cream contain a large amount of sugar and calories, so are best avoided.

ALTERNATE DRINKSIf you’re drinking alcohol, choose to alternate each drink with a glass of water.


A lcohol has no nutritional value and contains 7 calories (29kJ) per gram. Alcohol is metabolised differently to other

foodstuffs. This means that when alcohol is present in your body, other foods and drinks are not broken down as easily, causing weight gain.Wine and beer are the highest in calories, and also contain carbohydrates. While all alcohol is calorific, some are less so than others, making them a better choice for your weight-loss efforts. Make sure you drink a glass of water between every alcoholic drink; you’ll feel much better for it in the morning and you’ll consume fewer calories in total.

Reference Guide – Average

Full Strength Mid Strength Light Alcohol 4.8% 3.5% 2.7%

Middy, 285ml 110 (460kJ) 95 (397kJ) 75 (314kJ)Can, 375ml 145 (607kJ) 125 (523kJ) 100 (418kJ)Schooner, 425ml 165 (690kJ) 140 (586kJ) 115 (481kJ)Bottle, 800ml 310 (1297kJ) 265 (1109kJ) 215 (900kJ)Jug, 1140ml 440 (1841kJ) 380 (1590kJ) 305 (1276kJ)

Reference guide – average (40% alcohol)

Includes: brandy, rum, whisky, gin, vodka, bourbon, cachaca, cognac, scotch, tequila

Single shot 30ml . . . . . . . . . . . . . . 65 (272kJ)Double shot 60ml . . . . . . . . . . . . . 130 (544kJ)

Reference guide – average (12% alcohol)

Per 120 mL glass of:

White wine . . . . . . . . . 82 (341 kJ)Rosé wine . . . . . . . . . . 84 (352 kJ)Red wine . . . . . . . . . . . 94 (394 kJ)Champagne . . . . . . . . 89 (372 kJ)Fortified wine/port . . 179 (728 kJ)

WATER, SODA WATER AND DIET MIXERS ARE THE LOWEST CALORIE

CHOICES FOR MIXING WITH SPIRITS

Alcohol & the best calorie

choices

WATERS Tonic water, 375ml . . . . . . . . . . . . . . . . . . 135 (565kJ) Sparkling mineral water, 375ml . . . . . . . . . . . . 0 (0kJ) Soda water, 375ml . . . . . . . . . . . . . . . . . . . . . 0 (0kJ)

JUICE Orange juice, 200ml . . . . . . . . . . . . . . . . . 88 (368kJ) Pineapple juice, 200ml . . . . . . . . . . . . . . 100 (418kJ) Tomato juice, 200ml . . . . . . . . . . . . . . . . . 28 (117kJ) Cranberry juice, 250ml . . . . . . . . . . . . . . .89 (374 kJ) Light cranberry juice, 250ml . . . . . . . . . . . .23 (95 kJ)

SOFT DRINK Coca-Cola, 375ml . . . . . . . . . . . . . . . . . . . 161 (674kJ) Diet Coca-Cola, 375ml . . . . . . . . . . . . . . . . . . 2 (8kJ) Coca-Cola Zero, 375ml . . . . . . . . . . . . . . . . . 1 (4kJ) Lemonade, 375ml . . . . . . . . . . . . . . . . . . . 124 (519kJ) Diet lemonade, 375ml . . . . . . . . . . . . . . . . . . 2 (8kJ) Lemon soft drink, 375ml . . . . . . . . . . . . . . . . . . .139 (582kJ) Ginger beer, 375ml . . . . . . . . . . . . . . . . . . 165 (690kJ) Ginger ale, 375ml . . . . . . . . . . . . . . . . . . . 146 (611kJ) Red Bull energy drink, 250ml . . . . . . . . . . 115 (481kJ)

CALORIES IN MIXERS

SPIRITS WINES

BEER


Festive mocktails

pomegranate juice, 200ml ginger ale, 200ml sparkling mineral water and the juice of half a lime.

BLUEBERRY BLISS Superfood blueberries are a delicious way to treat your body to a hit of potent antioxidants. For 1 glass: 75ml each of chilled blueberry juice (fresh or bottled) and mineral water, and 50ml of lemon juice. Serve over ice. For a pitcher: Chill a jug, add ice, then pour in 750ml each of blueberry juice and mineral water, and 500ml of lemon juice. Stir and serve.

GINGER KISS There’s something very festive about ginger and, while Australia’s hot weather doesn’t lend itself to hot, gingery food, this mocktail serves the same purpose.For 1 glass: Add 25ml chilled lime cordial to 75ml chilled ginger beer and 1 teaspoon of fresh lime juice. For a pitcher: Combine 250ml chilled lime cordial, 740ml ginger beer and 25ml fresh lime juice in a jug.

Having a couple of yummy, festive-inspired mocktails on the menu adds a little extra sparkle to the day, and gives those who might be

pregnant, breastfeeding or trying to lose weight an option other than water or sugar-laden fizzy drinks. Not only are these concoctions cool and refreshing, they’ve also got that Christmassy touch that makes them perfect for this time of year. The basis of the majority of these beverages is fruit or fruit juice, which is energy dense, but is balanced out with sparkling water. Besides, fruit can sometimes end up at the bottom of the ‘to eat’ list around this time, so enjoying a helping in any form might be a good thing!Each of these recipes can be made either as a single drink or in a pitcher, which should serve 10 thirsty people.

SUMMER BREEZEThis fruity drink can be prepared ahead of time and stored in the fridge or an ice bucket for up to three hours. Just top up the ice when you’re ready to serve. For 1 glass: 75ml each of cranberry juice, cloudy apple juice and freshly squeezed orange juice. Serve over ice. For a pitcher: Add ice to the jug then add 750ml each of the above juices and mix to serve.

POMEGRANATE PARCEL If there’s one colour that just shouts Christmas, it’s ruby red. This cocktail uses pure pomegranate juice for a vibrant red glass of yumminess.For 1 glass: Add 75ml chilled pomegranate juice to 20ml ginger ale and 20ml sparkling mineral water. Squeeze in a dash of lime and serve. For a pitcher: Chill a jug, add ice, then top with 750ml


Eggnog Smoothie■ SERVES 1 ■ CALORIES PER SERVE: 299

INGREDIENTS:

•1 egg yolk

•200ml skim milk

•¼ tsp allspice

•A pinch cinnamon

•A few drops vanilla essence

•2 tbsp reduced-fat Greek yoghurt

•2 tbsp vanilla Healthy Mummy Smoothie mix

•Ice

•1 egg white

METHOD:

Put all the ingredients, except the egg white, into a blender and blend for 2-3 minutes. Whip the egg white with a whisk until light and fluffy, then stir through the egg nog. Serve with an extra pinch of cinnamon on top.

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Alcohol-Free Fruit Punch ■ SERVES 6 ■ CALORIES PER SERVE: 57

INGREDIENTS:

•200ml pomegranate juice

•250ml light cranberry juice

•250ml soda water

•250ml light ginger ale

•Ice cubes

•1 orange, thinly sliced

•¼ cup fresh mint leaves

METHOD:

Pour all of the liquids over ice in a large jug or punch bowl. Stir through the mint leaves and orange, then serve in glasses.

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Cherry Smoothie■ SERVES 1 ■ CALORIES PER SERVE: 265

INGREDIENTS:

•200ml unsweetened almond milk

•2 tbsp chocolate Healthy Mummy Smoothie mix

•2 tbsp shredded coconut

•15 fresh or frozen cherries, pits removed

•A sprig fresh mint, to serve

METHOD:Put the almond milk, smoothie mix, coconut and cherries in a blender and blend on high for 2 minutes. Pour into a glass, garnish with a fresh cherry and sprig of mint.

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Iced Cranberry Smoothie■ SERVES 1 ■ CALORIES PER SERVE: 197

INGREDIENTS:

•2 scoops vanilla Healthy Mummy Smoothie mix

•200ml light cranberry juice

•100ml water

•Ice cubes

•1/3 cup fresh or frozen blueberries

•5 small strawberries

METHOD:

Place all ingredients in a blender and blend for 2 minutes, until smooth.

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Christmas Spiced Apple Tea■ SERVES 6 ■ CALORIES PER SERVE: 65

INGREDIENTS:

•1 small apple

•1 small orange

•3 cups unsweetened cloudy apple juice

•6 whole cloves

•6 star anise

•1 cinnamon stick (3 inches)

•6 black tea bags

•Extra cinnamon sticks and star anise, to serve

METHOD:

Peel and core apple, and cut into small, triangular pieces. Cut orange into small, triangular pieces.

In a small saucepan, combine apple juice, cloves, star anise and cinnamon and bring to the boil. Reduce heat and simmer, uncovered, for 10-15 minutes.

In a large saucepan, bring 3 cups of water to the boil. Remove from the heat, add tea bags, cover with a lid and allow to steep for 5 minutes. Remove and discard tea bags.

Strain the juice mixture, discarding the cloves, star anise and large chunks of cinnamon, and stir into the tea. Add apple and orange pieces. Serve warm, with extra cinnamon sticks and star anise if desired.

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Coconut & Berry Trifle■ SERVES 10 ■ CALORIES PER SERVE: 284

INGREDIENTS:

•36 lady finger (Savoiardi) biscuits

•900g reduced-fat Greek yoghurt

•2 tbsp honey

•1 tsp vanilla

•250g blueberries (fresh or frozen)

•250g raspberries (fresh or frozen)

•500g strawberries (fresh or frozen)

•1/2 cup shredded coconut

METHOD:

Lay half the biscuits over the base of a large glass trifle bowl. Combine yoghurt, honey and vanilla, and spread 1 1/4 cups of the mixture over the biscuits. Top with half the berries, half the coconut and another 1 1/4 cups yoghurt. Continue layering with the remaining biscuits, yoghurt and berries, finishing with the rest of the coconut. Chill until ready to serve.

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Sweet Potato Brownies■ MAKES 12 ■ CALORIES PER PIECE: 195

INGREDIENTS:

•600g sweet potato, peeled

•12 (200g) fresh medjool dates, pitted

•1/2 cup light milk or milk substitute

•1 egg

•1/2 cup almond meal

•1/2 cup cacao or cocoa powder

•1/4 tsp salt

•1 tsp baking powder

•3/4 cup self-raising wholemeal flour METHOD:

Steam sweet potato for 20 minutes or until very soft. Allow to cool slightly.

Preheat oven to 180°C. Line base and two sides of a 20cm square tin with baking paper.

Place dates, steamed sweet potato and milk into a food processor and process until smooth. Add egg, almond meal, cocoa and salt, and process until well combined. Transfer to a large bowl. Fold through baking powder and flour until just combined. Tip mixture into the prepared pan. Bake for 35 minutes, or until a skewer comes out with just a few crumbs clinging to it.

Allow to cool in the pan for 20 minutes, then run a knife around the unlined sides and turn out onto a rack to cool completely before cutting.

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Christmas Chocolate Apples■ SERVES 4 ■ CALORIES PER SERVE: 420

INGREDIENTS:

•4 apples

•4 strong skewers

•400g dark chocolate (minimum 70%)

•1 tbsp coconut oil

•2 tbsp stevia

•1 cup flaked almonds or shredded coconut

METHOD:

Remove apple stalks and push a skewer down into each apple. They must go at least halfway into the apples.

Break up the chocolate and place in a heat-proof bowl. Place over a saucepan of simmering water. Add oil and stevia, and keep stirring. Once the chocolate has melted and the stevia and oil combined, take it off the stove so it does not burn.

Spread flaked almonds over a plate. Dip the apples into the melted chocolate and roll them in almonds to coat. Place the apples in the fridge to set, then serve.

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Christmas Bliss Balls■ MAKES 25 BALLS ■ CALORIES PER BALL: 41

INGREDIENTS:

FOR THE BALLS

•½ cup fresh dates, pitted

•½ cup rolled oats

•½ cup nuts (almonds, walnuts or pecans)

•½ cup shredded coconut

•2 tbsp coconut butter or regular butter, slightly softened

•1 tbsp chia seeds

•½ tbsp cocoa powder

•½ tsp vanilla essence

FOR ROLLING

•2 tbsp desiccated coconut

•2 tbsp cocoa powder

METHOD:

Soak dates in a small bowl of warm water for 15 minutes or until soft, then drain and tip into the bowl of a food processor. Add the remaining ingredients and process until combined. The dough will be dense and sticky. Roll teaspoons of mixture into balls.

On separate plates, shake out coconut and cocoa powder. Roll half the balls in coconut and half in cocoa powder. Chill in the fridge.

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No-Added-Sugar Gingerbread Folk■ SERVES 6 ■ CALORIES PER BISCUIT: 170

INGREDIENTS:

• 1 cup plain wholemeal flour

• 1 ½ tsp ground ginger

• 1 tsp stevia (optional)

• 1 orange, zested

• 1 lemon, zested

• 2 tbsp reduced-fat butter

• 5 tbsp apple sauce

• Sultanas and goji berries, for decorating

METHOD:

Mix the dry ingredients and citrus zest in a bowl. In a saucepan over a low heat, melt butter and apple sauce together. Add to dry ingredients and stir to combine. Make dough into a ball, wrap in cling film and let it rest in the fridge for 1 hour.

Preheat oven to 180°C. Roll dough out to 5mm in thickness. Use cookie cutters to cut out shapes and transfer to a lined baking tray. Bake for 8-10 minutes.

Once cooked, decorate with sultanas and goji berries while still warm, then allow to cool and firm up before serving.

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Lightened Up Christmas Cake■ SERVES 10 ■ CALORIES PER SERVE: 249

INGREDIENTS:

•1 ½ cups almond meal

•A pinch of salt

•1 tsp ground cinnamon

•½ tsp nutmeg

•½ tsp baking soda

•½ cup dates, chopped

•½ cup raisins

•½ cup dried apricot, chopped

•4 eggs


•1 tbsp honey

•1 tsp vanilla extract

•1 tbsp lemon zest

METHOD:Preheat oven to 150°C. In a large bowl, combine almond meal, salt, cinnamon, nutmeg and baking soda. Stir in the dried fruit and set aside.In a separate bowl, combine eggs, oil, honey, vanilla and lemon zest. Stir wet ingredients into the dry ingredients with a large wooden spoon. Scoop the batter into a greased loaf tin or circular cake tin.Bake for 60 minutes, or until golden brown and a skewer inserted in the centre comes out clean. Allow to cool before serving.

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Upside Down Cranberry Muffins■ SERVES 12 ■ CALORIES PER SERVE: 210

INGREDIENTS:

•2 cups almond meal

•A pinch of sea salt

•½ tsp baking soda

•1 tsp ground cinnamon

•1 tsp ground nutmeg

•3 eggs

•1 tsp vanilla extract

•½ cup coconut oil, melted

•½ cup honey

•1 ½ cups cranberries (fresh, frozen or dried)

•1 tbsp freshly grated orange zest

METHOD:

Preheat oven to 180°C. Grease a muffin tin with coconut oil. Combine almond meal, salt, baking soda, cinnamon and nutmeg in a bowl. In a separate bowl, combine the eggs, vanilla extract, oil and honey. Pour wet mixture into the dry ingredients and stir with a wooden spoon.

Divide cranberries between muffin cups, then cover with muffin batter. Bake for 20-25 minutes or until golden brown and cooked through. Allow to cool in the tin, then remove muffins by turning upside down and carefully levering them out of the tin. Serve with a sprinkle of fresh orange zest on top.

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Choc Cherry Cheesecake■ SERVES 12 ■ CALORIES PER SERVE: 201

INGREDIENTS:

•700g low-fat ricotta

•400g light cream cheese

•1 tsp lemon juice

•1 tsp lemon zest

•4 eggs

•1/2 cup Natvia (or other natural sweetener)

•1/2 tsp vanilla essence

•1/4 cup plain wholemeal flour

•50g 70% dark chocolate, grated

•20 fresh cherries

•Fresh mint leaves, to garnish

METHOD:

Preheat oven to 180°C. Grease a 23cm round springform tin and dust base and sides with wholemeal flour.

Place the ricotta and cream cheese in a blender or food processor and blend until smooth. Add lemon juice and zest, eggs, Natvia and vanilla, and blend to combine. Add flour and pulse until just mixed through, scraping down sides as needed. Tip mixture into prepared pan and smooth the top.

Bake for 45 minutes, then turn heat off and leave cheesecake in oven with the door closed for 1 hour. Remove cake from oven, release side of pan and set on a rack to cool completely. Top with chocolate, cherries and mint to serve.

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Festive Fruit Salad Cups■ SERVES 4 ■ CALORIES PER SERVE: 137

INGREDIENTS:

•4 navel oranges

•10 strawberries, trimmed and chopped

•2 kiwifruit, peeled and chopped

•4 tbsp pomegranate seeds

•1 handful red grapes, deseeded and halved

•1 tbsp cloves, for garnishing

METHOD:

Carefully cut the tops off the oranges and scoop out the flesh, leaving the skin intact. Cut orange flesh into small cubes and place in a bowl with chopped strawberries, kiwifruit, pomegranate seeds and grapes. Gently stir to combine. Fill the hollowed out oranges with the fruit salad mixture.

Using the tip of a sharp knife or a clean pin, carefully pierce the skin of the orange to form a festive pattern where the cloves will sit. Carefully place cloves in the tiny holes. Place on a tray and chill in the fridge until ready to serve.

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Healthier Rum Balls■ MAKES 24 ■ CALORIES PER SERVE: 120

INGREDIENTS:

•¾ cup sultanas

•Rum

•¼ cup natural peanut butter

•1 cup desiccated coconut, plus extra for rolling

•1 ½ cups almond meal

•2 tbsp good quality cocoa or cacao powder

•3 tbsp honey

•1 tsp vanilla essence

METHOD:

Place the sultanas in a shallow bowl and add enough rum to just cover them. Leave for at least 1 hour, then drain.

Melt the peanut butter in a large bowl in the microwave until soft and runny. Add sultanas and all of the other ingredients to the bowl and mix well.

Wet your hands and roll the mixture into balls – you may need to press mixture firmly to form the balls.

Roll each ball in the extra coconut until coated all over. Place in the fridge to firm up before serving.

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Festive Fruit Tree■ SERVES 6 ■ CALORIES PER SERVE: 129

INGREDIENTS:

•1 long, wooden kebab skewer

•½ apple

•1 long carrot

•Toothpicks

•4 kiwifruit, peeled and sliced

•3 mandarins, peeled and segmented

•2 cups red grapes

•½ cup cranberries or blueberries

•150g reduced-fat cheddar cheese, cubed

METHOD:

Push skewer into the skin side of the apple half, so the apple forms a flat base at the bottom of the tree. Carefully push the carrot onto the skewer, lengthways, so it sits on top of the apple, forming a post to which you will attach the fruit.

Poke several wooden toothpicks into the carrot to create branches. Thread fruit and cheese onto the toothpicks. To finish, cut a small star out of cheese and place on top.

NOTE: Feel free to use other fruits such as chopped pineapple, apple, orange, strawberries or banana.

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Mint, Lime & Watermelon Slushie■ MAKES 4 ■ CALORIES PER SERVE: 40

INGREDIENTS:

•3 cups chopped seedless watermelon

•½ cup ice

•½ cup fresh mint leaves

•½ lime, juiced

METHOD:

Puree watermelon in a blender until smooth. Pour into a bowl. Place the ice, mint leaves and lime juice into the blender and blend on low, then high speed, until the ice is crushed to your liking – smooth or chunky are both great. Add the watermelon back to the blender and pulse to combine. Serve in chilled glasses.

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Cashew & Coconut Hearts■ MAKES 20 ■ CALORIES PER SERVE: 82

INGREDIENTS:

•1 cup raw, unsalted cashews

•2 tsp vanilla bean paste (or good quality vanilla extract)

•1 cup desiccated coconut


METHOD:

Place cashews in a powerful blender and blend until very smooth. Add vanilla, coconut, and coconut oil and blend until smooth.

Use a spatula to spoon mixture into moulds and level off the top. Chill in the fridge for 2 hours or until set. Pop out of the moulds and store in the fridge.

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Healthy Christmas Santas■ MAKES APPROX 15 ■ CALORIES PER SERVE: 86

INGREDIENTS:

•1 cup low-fat cream cheese

•1 tbsp coconut

•½ tsp vanilla essence

•2 punnets fresh strawberries, rinsed

METHOD:

Place cream cheese, vanilla and coconut in a bowl and beat with a whisk or electric beaters until smooth and fluffy. Set aside to warm to room temperature.

Using a small, sharp knife, slice the bottom and very top off each strawberry. Sit strawberries, flat-side down, on paper towels.

Spoon the cream cheese into a piping bag or a ziplock plastic bag with one corner snipped off. Working carefully, pipe the mixture onto the surface of the strawberry to create Santa’s head. Slowly pipe a small amount of cream cheese onto the front of the strawberry to create Santa’s beard. Place the top of the strawberry on top of the cream cheese head. Serve immediately or place straight in the fridge.

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Make sure to allow some space – at least 1 inch – between the meringues to allow for expansion.

Bake for 50 minutes, then turn oven off and let meringues stand for 1 ½ hours with the oven door kept closed.

Melt white and dark chocolate in separate bowls in the microwave on medium for 45 seconds. Stir the chocolate and continue microwaving for another 20 seconds. Repeat until chocolate is fully melted.

Drizzle chocolate over meringue in any pattern you like and allow to stand until the chocolate sets.

Low-Calorie Christmas Chocolate Meringues■ SERVES 8 ■ CALORIES PER SERVE: 61

INGREDIENTS:

•4 large egg whites

•¼ tsp cream of tartar

•¼ tsp coconut extract

•¼ tsp vanilla extract

•¼ tsp almond extract

•1/8 tsp salt

•1 cup agave syrup or other natural sweetener

•¼ tsp unsweetened cocoa powder

•2 tbsp semisweet low-fat chocolate chips or finely chopped chocolate

•2 tbsp trans fat-free white chocolate chips or finely chopped white chocolate

METHOD:

Position two racks in the upper and lower thirds of the oven. Preheat oven to 120°C. Line 2 large baking sheets with baking paper.

In a large mixing bowl, place egg whites, cream of tartar, coconut, vanilla and almond extracts, and salt, and beat with an electric mixer on medium-high speed until ingredients are combined. Gradually add the sweetener, 2 tablespoons at a time, while beating. Beat for 6-8 minutes until stiff, shiny peaks form. Sift cocoa powder over the mixture and carefully fold together with a rubber spatula until combined.

Spoon meringue mix into a pastry bag with a ½ inch tip. Pipe the mix onto the baking sheets in 2-inch circles.

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Mango, Lime & Strawberry Icy Poles■ MAKES APPROX 4 ■ CALORIES PER SERVE: SEE BELOW

INGREDIENTS:

•1 large mango, peeled and chopped

•1 lime, juiced

•½ cup water OR Greek yoghurt OR coconut milk

•½ cup strawberries, chopped

METHOD:

Place the mango, lime juice and water (or yoghurt or coconut milk) into a blender and blend until smooth. Add chopped strawberries (without blending), then pour mixture into moulds. Freeze overnight or until set.

CALORIES NOTE: Calories will depend on liquid chosen: 42 per serve using water, 69 using fat-free Greek yoghurt, 92 using coconut milk.

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Choc Maple Mousse Cups■ SERVES 4 ■ CALORIES PER SERVE: 305

INGREDIENTS:

•3 avocados

•4 tbsp maple syrup or honey

•4 tbsp cacao powder

•2 tbsp crushed pistachios

METHOD:

Place cacao, maple syrup and avocado flesh in a blender, and blend until completely smooth. Taste and add more maple syrup or cacao, if necessary.

Spoon mixture into a piping bag and pipe into small cups or dessert glasses (or spoon directly into cups). Refrigerate for 15 minutes, then top with crushed pistachios and serve.

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