425g can John West Tuna - Olive Oil Blend, drained reserving 2 tablespoons* 2 cloves garlic, crushed 11/2 cups Arborio rice 4 cups boiling water 8 baby roma tomatoes, quartered 1/4 cup shredded fresh basil 50g feta cheese 1 cup baby spinach leaves Grated rind of 1 lemon Make this meal healthier by using Tick approved ingredients. *Products available with the Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick. |
1. Heat 2 tablespoon of reserved tuna oil in a large saucepan. Add garlic and rice and cook for 1 minute. Pour in boiling water; simmer for 15-20 minutes or until rice is tender and liquid absorbed, stirring occasionally. 2. Gently stir though drained John West Tuna, tomatoes and basil, season with pepper to taste. Remove from heat stand covered for 2-3 minutes. 3. Spoon rice mixture into serving bowls, crumble feta over the rice, top with spinach leaves and sprinkle with lemon rind.
Baked rice and zucchini |
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This vegetable and rice bake is perfect as a light meal on its own or as an accompanyment to a juicy tender steak. |
Serves: 6 Preparation time: 10 minutes Cooking time: 65 minutes |
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Ingredients |
3/4 cup brown rice 1 tb extra virgin olive oil* 2 onions, chopped 4 cloves garlic, finely chopped 500g green zucchini, scrubbed, but not peeled, thinly sliced 500g yellow zucchini, scrubbed, but not peeled, thinly sliced 2 tbs fresh oregano leaves, coarsely chopped 1 punnet cherry tomatoes, halved heaped 1/3 cup low-fat ricotta* 1/4 cup freshly grated parmesan Make this meal even healthier by using Tick approved ingredients. *Products available with the Heart Foundation Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick. |
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Instructions |
1. Preheat oven to 200°C (180°C fan forced). 2. Cook the rice in boiling water until al dente, about 35 minutes. Drain and set aside in a bowl. 3. Combine the oil and onions in a large non-stick frying pan and cook over moderate heat until soft, about 5 minutes, stirring frequently. Add garlic and stir a further 1 minute. 4. Add zucchini and cook 5 minutes, until crisp tender, then stir in oregano and season with coarsely ground black pepper. Add zucchini mixture to the rice, together with the cherry tomatoes and ricotta and mix well. Check seasoning. 5. Spread evenly in an ovenproof dish sprayed with olive or canola oil cooking spray, then scatter with parmesan. Cover with foil and bake 20 minutes. Remove foil and cook a further 10 minutes or until top is golden and filling is bubbling. |
 Spiced Fish, Tomato and Chickpea Soup |
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This tasty soup has the added plus of having protein, fibre and healthy Omega 3's. |
Serves: 6 Preparation time: 15 minutes Cooking time: 35 minutes |
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Ingredients |
1 tablespoon olive oil 1 onion, chopped 400g can chickpeas, rinsed and drained* 1 litre reduced salt fish stock 1/3 cup couscous 1 tablespoon chopped fresh parsley 1 tablespoon chopped fresh mint 1 teaspoon ground coriander 1 teaspoon ground cumin 1 teaspoon allspice 1 green chilli, finely sliced 400g can chopped tomatoes 500g firm white fish fillets (redfish, bream, sea perch), cut into large pieces Thick, reduced fat natural yoghurt*, to serve Lebanese bread*, to serve To make this meal even healthier use Tick approved ingredients *Products available with the Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick. |
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Instructions |
1. Heat the oil in a large pot, add the onion and cook over a medium heat for 3 minutes or until the onion is soft and golden. 2. Add the spices and chilli and cook until fragrant, about 2 minutes. Stir in the tomatoes, chickpeas and fish stock and bring to the boil. Reduce the heat and simmer uncovered for 15 minutes. 3. Add the fish and cook for 5 minutes or just until the fish is tender. Remove the soup from the heat then add the couscous and cover. Set aside for 10 minutes or until the couscous is soft 4. Serve with a dollop of yoghurt and sprinkled with parsley and mint. Accompany with wedges of Lebanese bread. |
Mango and Passionfruit Smoothie
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If you don't have time for a sit down breakfast then try these healthy, filling and refreshing fruit smoothies which you can enjoy on the go. With low fat dairy and fresh fruit you will feel satisfied and ready to start your day! |
Makes: 1
Preparation time: 5 minutes
Cooking time: 0 minutes |
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Ingredients |
1 small mango, peeled
3/4 cup low-fat milk*
1/4 cup low-fat yoghurt *
1 tbs honey
1 tsp wheat germ (see tip)
1/4 cup crushed ice
½ passionfruit To make this meal even healthier use Tick approved ingredients
*Products available with the Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick. |
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Instructions |
1. Cut the mango flesh from the seed. Discard the seed and roughly chop the flesh. Place into a blender with the milk, yoghurt, honey, wheat germ and ice. Blend until smooth, stir in the passionfruit pulp and pour into chilled serving glass. Serve immediately. Variations:
Mixed berry smoothie:
Replace the mango with ¼ cup each partially frozen raspberries and strawberries and replace the yoghurt with chilled un-sweetened apple juice. Don’t add the passionfruit. Banana & strawberry smoothie:
Replace the mango with ½ small banana and 125g chopped fresh strawberries. Tip wheat germ is available from health food section of supermarkets or health food shop. Once opened keep in an airtight container in the freezer to prevent weevils.
Chewy Fruit and Nut Slice
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This snack is a healthier addition to the lunchbox that is sure to be eaten. |
Makes: 8 slices
Cooking time: 25 minutes |
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Ingredients |
1 1/2 cups Uncle Toby’s Traditional Oats*
200g packet Robern Dried Fruit Salad, chopped *
1/2 cup Natures Selection Hazelnuts, chopped*
1/2 cup honey
1 teaspoon vanilla essence
1 tablespoon vegetable oil*
1/4 cup Sanitarium No Added Salt/Sugar Crunchy Peanut Butter* Make this meal even healthier by using Tick approved ingredient.
*Products available with the Heart Foundation Tick. Remember all fresh fruit and vegetables automatically qualify for the Tick. |
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Instructions |
1 Preheat oven to 180°C/160°C. Lightly grease a 6cm deep, 20cm (base) square cake pan. Line with baking paper, allowing a 2cm overhang. 2 Place oats, fruit and nuts in a large bowl. Stir to combine. 3 Heat honey, vanilla, oil and peanut butter in a small saucepan over low heat. Cook for 1 to 2 minutes or until melted and smooth. Add honey mixture to oat mixture. Stir well to combine. Press mixture into prepared pan. Smooth top. Bake for 20 to 25 minutes or until golden and firm to touch. Allow to cool completely in pan. Using a serrated knife cut into pieces. Serve |
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ADDITIONAL RECIPES
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