Kale Mushroom & Sweet Potato Quiche

8 serves (1 serve = 1 slice)

Ingredients:

  • 1 medium sweet potato
  • 3 cups mushrooms, sliced
  • 1 medium onion: chopped
  • 5 garlic cloves: crushed
  • 2 cups kale or spinach chopped
  • 2 large eggs 
+ 1 cup egg whites
  • 1/2 cup light shredded cheese
  • 1 cup cottage cheese
  • 1 tsp dried mixed herbs

Method:

1. Preheat oven to 200 degrees C. Cut sweet potato into small cubes and bake for 30 minutes, remove from the oven and set aside to cool.

2. Meanwhile, preheat skillet and spray with oil. Add mushrooms and sauté for 5 mins or until golden brown, add onion and garlic and cook for 2 mins, stirring frequently.

3. Add kale, herbs, salt and pepper and sauté until kale is wilted. Transfer mixture to a bowl.

4. To make the crust, mash sweet potato flesh using a fork and add mixed herbs, salt and pepper to mash. Mix thoroughly. Transfer mash to a deep pie dish and press evenly on the bottom and sides. Set aside.

5.In a large bowl, combine eggs with egg whites and whisk for 30 seconds. Add cheese, cottage cheese, previously cooked mushrooms and kale, herbs, salt and pepper and mix all ingredients to combine. Pour mixture into prepared crust and flatten with spatula

6. Bake 50 mins at 200 degrees or until the knife inserted comes out clean. Let quiche cool then cut into 8 slices. Serve hot or cold.

 Nutrition Information:

Nutrient Per serve
         Energy – kJ 715
Energy – calories 170.1
Protein (g) 14
Fat (g) 6.4
Carbohydrate (g) 14.5

Source:

SDA Member Peta Carige

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Energy Protein Balls

Makes 10 balls (teaspoon size)

(recipe amounts can be doubled for larger quantities)

Ingredients:

  • ½ cup dried dates or chopped dried fruit mixture
  • ½ cup quick oats
  • 6 tbsp peanut butter
  • 1 tbsp protein powder
  • 1 tbsp honey
  • ½ cup desiccated coconut (for coating)

Method:

  1. Blitz the dates and the oats in a food processor
  2. Add the peanut butter, protein powder and honey –  continue to blitz the mixture
  3. Slowly add a small amount of water till the mixture becomes paste like
  4. Roll the mixture into small balls and roll the outer layer in the desiccated coconut
  5. Store in the fridge or freezer

Nutrition Information:

Nutrient Per 100g Per serve 45g (one ball)
Energy – kJ 2220 1002
Energy – calories 530 239
Protein 15.3 7
Fat 35 15.8
Carbohydrate 30.5 5
Sodium 315 14
Potassium 1628 731.4
Fibre  25 11.3

Source:

SDA member Tara Davenport

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Lamb, Cous Cous and Lentil Salad

Serves 4

Ingredients 

  • 250 g wholemeal cous cous
  • 1 ¼ cup water
  • Spray of olive oil
  • 350 g sweet potato, peeled, cut into 2cm cubes
  • 45 g currants
  • 1 teaspoon extra virgin olive oil
  • 2 ½ tablespoons lemon juice
  • 250 g trim lamb fillet
  • 300 g can brown lentils, drained and rinsed
  • 125 g english spinach leaves
  • 250 g punnet cherry tomatoes, halved
  • 1 small red onion, cut into wedges
  • 50 g reduced-fat feta, crumbled
  • Mint to garnish

Method:

Pre-heat oven to 180°C (fan forced).

Place cous cous in a large bowl and pour ¾ cups of boiling hot water over it. Cover the bowl with cling wrap and leave for 5 minutes. The cous cous is done when it is tender and the majority of liquid is absorbed.  Transfer cous cous to a bowl and cover to keep warm.

Place the sweet potato on a tray with baking paper, spray with olive oil and place in the oven for 20 minutes.

Combine currants with lemon juice and olive oil in bowl and set aside.

Meanwhile, heat a nonstick frying pan and spray with oil. Add the lamb fillet and cook for 5 minutes on each side. Transfer to a plate, cover loosely with foil and set aside for 5 minutes, then cut into slices.

Toss the spinach leaves, tomatoes, onions, warm sweet potato and feta, add more lemon to taste. Add to the mixture the cous cous, lentils and lamb, and top with feta. Garnish with mint, and serve.

Nutrition Information:

Nutrient Per serve
Energy – kJ 1958
Energy – calories 466
Protein (g) 33
Fat (g) 12
Carbohydrate (g) 70
Sodium (mg) 219
Fibre (g) 11

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Beetroot and Pine Nut Burgers

Makes: 6 – 8 depending on the size you make

Ingredients:

  • 500 g beetroot, grated
  • 1 ½ cups rolled oats
  • 1 brown onion, finely diced
  • 1 glove garlic, finely chopped
  • 2 heaped tablespoons pine nuts
  • 3 eggs
  • 2 tablespoons olive oil, plus extra for cooking
  • 1 handful fresh basil, chopped
  • 2 pinches smoked paprika
  • 2 pinches sweet paprika
  • 150g feta
  • Sesame seeds for rolling
  • 1 cup Chinese cabbage, roughly chopped
  • 1 apple, grated
  • 2 avocados
  • 6 Wholemeal Rolls

Method:

Grate or process the beetroot, onion and garlic. Place the grated ingredients in a bowl and stir through the oats. Whisk the eggs and add them to the mix along with the olive oil, pine nuts, basil and paprika.

Mix everything well then crumble in feta and stir again, then leave for 30 minutes to help the oats soak up the liquid and ensure the patties stay together in the pan.

Form the patties with your hands, adding more oats to the mixture if it is too wet. Roll each beet burger in sesame seeds.

Heat oil in a large non-stick frying pan over medium heat. When the pan is hot add the pattiesand cook for a few minutes until golden. Flip the patties and cook for a further few minutes until golden.

Serve however you wish, we like them in rolls with cabbage, apple and avocado.

Nutrition information: 

Nutrient Per serve (One burger, based on making 6 patties)
Energy – kJ 2005
Energy – calories 477
Protein (g) 14
Fat (g) 24
Carbohydrate (g) 48
Sodium (mg) 381
Fibre (g) 11

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Apple Cinnamon Breakfast Bars

Serves: 9

Ingredients:

  • 1 & ½ cups rolled oats
  • ½ cup almond butter
  • 2 tablespoons sunflower seeds
  • 75 g dark chocolate, >70%, roughly chopped
  • 1 tsp vanilla extract
  • ¼ cup apple sauce
  • ¼ cup honey (use maple syrup if fructose intolerant)
  • 2 egg whites
  • ¼ cup wholemeal flour
  • 1 tsp baking soda
  • 1 tsp cinnamon
  • Pinch Nutmeg

Method:

Preheat oven to 180°C.

Grease and line a 15 x 25cm baking pan with baking paper.

In a food processor, blitz the oats until they are fine, then place the mix in a mixing bowl.

Add the almond butter, sunflower seeds, chocolate, vanilla, applesauce and honey to the mixing bowl and stir until the mixture is well combined.

Add the egg whites, flour, baking soda and spices and stir to combine. Check for wetness here and add 1 tablespoon of water or so if required.

Pour into the lined baking tray, pressing down with the back of a spoon (tip: moisten the back of the spoon with water) to ensure firm packing and a smooth, even surface. Bake for 20-25 minutes until lightly golden and the surface feels firm to touch. Let cool in the pan for 15 minutes, then remove from the baking tray by lifting the baking paper and allow to cool on a wire rack.

Slice when completely cool into bars and then store in an airtight container or wrap individually in plastic wrap and store in the freezer.

Nutrition Information:

Nutrient Per serve (1 Breakfast Bar)
Energy – kj 838
Energy – Calories 199
Protein (g) 5
Fat (g) 8
Carbohydrates (g) 26
Sodium (mg) 256
Fibre (g) 3

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