Posts Tagged ‘Recipe’

Healthy Inspirations Recipe of the Week – Horseradish Scramble with Bacon & Mushroom

April 19, 2018

Here’s a really easy twist on traditional bacon and eggs. The horseradish gives the dish a gentle bite and the crispy bacon adds a punch of flavour. Serves 3


4 bacon rashers
6 eggs
1 tsp horseradish
6 button mushrooms, sliced


  1. Put a big, heavy skillet over medium heat. Use kitchen shears to snip the bacon into the skillet. Fry it until crisp, separating the bits as it cooks.
  2. Meanwhile, whisk the eggs and horseradish together.
  3. When the bacon bits are crisp, scoop them out of the skillet to a plate and reserve.
  4. Pour off all but a Tbsp of grease. Add the mushrooms and fry until lightly browned.
  5. Reduce the heat to low and pour eggs into the pan with the mushrooms. Use a fork to stir the eggs as they cook, scrambling until they’re almost set. Add the bacon and scramble them in. Serve.


Healthy Inspirations Recipe of the Week – Stuffed Calamari

October 5, 2017

Suits all phases – Serves 4


4 large calamari, with tentacles
Olive oil
2 cloves garlic, minced
1 onion, finely chopped
1 red capsicum, chopped
150g kale, washed and chopped
2 Tbsp fresh parsley, finely chopped
1 tsp dried oregano
400g tomato puree
Sea salt and freshly ground black pepper


  1. Separate the calamari tentacles from the bodies. Finely chop the tentacles, and set aside.
  2. Heat 1 Tbsp olive oil in a fry pan over medium heat and sauté the garlic and onions until the onion is softened.
  3. Add the capsicum and cook for 2 – 3 minutes. Add the chopped tentacles and cook for another 5 to 8 minutes.
  4. Add the kale and cook, stirring frequently, until the kale has softened; then remove the mixture from the heat.
  5. Fill up each calamari with an equal amount of the filling, and close them up with toothpicks.
  6. Heat another Tbsp olive oil over a medium-high heat in the same fry pan. Add the stuffed calamari to the skillet and brown all sides, about 2 minutes per side.
  7. Combine the remaining ingredients in a saucepan and bring to a boil. Lower the heat to a simmer, add the stuffed calamari, cover and cook for 35 to 40 minutes.
  8. Adjust the seasoning and serve with a salad or steamed vegies.


Healthy Inspirations Recipe of the Week – Beef Bourguignon

May 18, 2017


This twist on a classic French dish is one that could just as easily be served at a dinner party as to the family. Serves 6


750 g topside or round steak, cubed
1/4 cup gluten-free plain flour, seasoned with salt and pepper
3 rashers bacon, rind and fat removed
spray oil
12 pickling onions
250 ml red wine
500 ml beef stock
1 tsp dried thyme
200g button mushrooms
2 bay leaves


  1. Lightly toss the beef in seasoned flour, shaking off the excess. Cut bacon into 2cm squares.
  2. Heat large pan over medium heat, spray with oil and cook bacon quickly. Remove bacon and add beef in batches, browning well. Remove and set aside.
  3. Add onions to pan and cook until golden. Return bacon and meat to pan with remaining ingredients. Bring to boil, then reduce heat and simmer, covered, for 1 ½ hours, or until the meat is very tender, stirring occasionally.
  4. Remove bay leaves and serve with steamed vegetables.

Photo sourced here:

Sweet Poison – sugar, it never fully satisfies our cravings.

August 12, 2014

In the last 24 hours, I’ve drunk several cups of coffee, each one sweetened with a sugar cube. I’ve eaten a bowl of porridge sprinkled liberally with brown sugar and I’ve enjoyed on three separate occasions, a piece of my date and apple birthday cake, to which the chef tells me he added one cup of castor sugar.

This is pretty standard fare for me (birthday celebrations notwithstanding) and although occasionally I fret that my sugar intake is perhaps a little high and that I should reign it in or else risk all manner of health problems down the track, I continue to indulge my sweet tooth. Although after listening to David Gillespie present at Happiness & Its Causes 2011, I’m seriously thinking I really do need to wean myself off the white stuff.

Gillespie, a former lawyer, is the author of Sweet Poison: why sugar makes us fat, whose thesis is that sugar, or more specifically fructose (of which folk are consuming, on average, about one kilo a week), actually does much more that pack on the kilos. It also makes us physically ill and exacts a significant toll on our mental health.

What we’ve come to identify as sugar is actually a combination of two molecules: fructose and glucose, the latter an indispensable element to the body’s healthy functioning. As Gillespie explains, “The glucose half is fine. It’s more than just fine; it’s vitally necessary for us. We are machines that run on the fuel of glucose.” Indeed, all the carbohydrates we consume – and which for most of us constitute about 60 per cent of our diet (everything else is proteins and fats) – are converted to glucose.

Fructose, on the other hand, is not metabolised by us for fuel but rather converted directly to fat. As Gillespie says, “By the time we finish a glass of apple juice, the first mouthful is already circulating in our arteries as fat.” But even worse than that, fructose messes with those hormonal signals which tell us we’re full so that we keep on eating sugary, fatty foods.

Two hormones in particular are affected, the first one being insulin “which responds immediately to the presence of all carbs except fructose,” says Gillespie. “When insulin goes up, appetite goes down. So insulin tells us, ‘all right, you’ve had a meal, stop eating’. Fructose does not provoke a response from insulin and in fact, over time, it makes us resistant to the signals we do get from everything else we eat.”

Leptin is produced by our fat cells and works as our “on board fuel gauge” in that the more fat cells we have, the more leptin we produce and the less hungry we are. The problem with fructose is it “makes us resistant to that signal,” says Gillespie.

And yes, this leads to all manner of health problems including Type 2 Diabetes and its associated symptoms including lethargy, blurred vision and skin infections, and what Gillespie says is “significant damage through something called glycation”, the destruction through the excessive production of so-called AGEs (advanced glycation end products) of our skin’s elasticity which causes hardening of our arteries and brittle skin, both unmistakable signs of ageing. Gillespie also cites some biochemistry studies that have found fructose accelerates the growth of pancreatic cancer tumours.

These are just some of the physical effects. The addictive quality of fructose means it’s also a bit of a downer and that’s because of how it interferes with the balance of two feel-good hormones in the brain, dopamine and serotonin. Gillespie explains, “It significantly ramps up our dopamine (released when we anticipate pleasure) at the expense of our serotonin (released when that pleasure is delivered).” In other words, it never fully satisfies our cravings, and as anyone who’s battled an addiction knows, unfulfilled cravings are never much fun.

Article sourced from:

Healthy Inspirations Recipe of the Week

January 3, 2013

turkey patties

Mediterranean Turkey Burgers

Serves 5


  • 450g minced turkey
  • 30g feta, crumbled
  • 4 Tbsp finely chopped black olives
  • ½ tsp salt
  • ½ tsp pepper
  • 30g butter


  1. Place all ingredients except butter in a large bowl. Mix well to combine. With wet hands, shape the mixture into patties.
  2. Melt butter in fry pan over moderate heat. Add the patties and sauté for 5 minutes on each side.
  3. Serve with fresh salad or left-over Christmas vegies.

Healthy Inspirations Coffs Coast

Healthy Inspirations Recipe of the Week – Berries & Yoghurt with Roasted Muesli Crumble

December 6, 2012

Healthy Inspirations Coffs Coast

Serves 2

1 dairy protein | 1 fruit carb | 1 grain/starchy carb | 1 fat


  • 1 Tbsp shredded coconut
  • 3 Tbsp raw oats
  • 2 Tbsp wheatgerm
  • 2 tsp mixed raw sunflower and sesame seeds
  • 1 Tbsp slivered almonds
  • 1 tsp ground cinnamon
  • 400 g diet berry yoghurt
  • 1 punnet strawberries
  • 100 g frozen raspberries


  1. Preheat oven to 220C. To make muesli crumble place coconut, oats, wheatgerm, seeds, almonds and cinnamon on a non-stick tray lined with baking paper. Bake 15 mins or until golden brown.
  2. Place ¼ of the yoghurt into 2 clear glasses. Scatter with ¼ each of the berries. Sprinkle about 2 Tbsp muesli crumble over berries, then repeat with remaining yoghurt, berries and crumble.

Recipe of the week

August 30, 2012

Paterson Pork – Serves 2
1 protein | 1 fat | 1 dairy protein


2 (125g) pork fillets
1 large tomato, sliced
6 tsp avocado
40g grated parmesan

Pre-heat grill. Place pork on grill tray and grill, turning once, until cooked through.
Mash the avocado and spread on each pork fillet. Top with tomato slices and sprinkle with parmesan.
Return to the grill and cook until golden brown.
Serve with steamed vegetables or salad.
Lyn D – Maitland



Recipe of the Week – Moroccan Vegetables with Chickpeas

July 19, 2012

Moroccan Vegetables with Chickpeas

Moroccan Vegetables with Chickpeas-serves 4

Main Course
Serves 4

1 protein | 3 vegetables | 1 fat


  • 1 Tbsp olive oil
  • 1 large onion, chopped
  • 4 cloves garlic, chopped
  • 4 baby eggplants, chopped
  • 1 large red capsicum, sliced
  • 1 cup mushrooms, thickly sliced
  • 1/2 tsp ground chilli
  • 1 tsp mild paprika
  • 1 1/2 tsp cumin
  • 1 cinnamon stick
  • pepper
  • 2 x 400g cans diced Italian tomatoes
  • 1 cup hot water
  • 1 cup small cauliflower florets
  • 1/2 cup green beans, sliced
  • 1/2 cup yellow squash, sliced
  • 1/4 cup parsley, chopped
  • 2 x cans chickpeas, drained
  • 4 eggs, beaten


  1. Heat the oil in a large saucepan over low heat. Add the onion and garlic, cook for 5 minutes.
  2. Add the eggplant, capsicum and mushrooms, and cook until the eggplant is soft. Add the chilli, paprika, cumin, cinnamon stick and pepper, stir and cook until fragrant.
  3. Add the tomatoes and water, bring to the boil, then add the cauliflower,beans and squash. Reduce the heat to a simmer and cover with a lid. Cook for 8 minutes.
  4. Add the parsley and chick peas, stir, then gently pour in the eggs without stirring. Replace the lid and cook for 5 minutes longer to set the eggs.
  5. Gently stir to break the eggs into smaller pieces. Serve immediately.

Seared Salmon with Potato-and-Bean Salad … that’s quick & easy to prepare!

February 16, 2012

A delicious, restaurant-quality dish that takes less than 20 minutes to cook!

  • Preparation time:  15 mins
  • Cooking time: 20 mins
  • Servings: 2

That’s how we like it a Coffs Coast Health Club, quick, easy & healthy for you.  Try this delicious  & simple recipe for dinner tonight…then tell your friends about it tomorrow.


320 g kipfler potatoes, skin on
2 x 160 g salmon fillets
1 1/2 tbs olive oil, divided
1 cup sugar-snap peas, trimmed and sliced on the diagonal
1 cup green beans, trimmed and sliced on the diagonal
1 x 2-cm piece preserved lemon, finely chopped
1 garlic clove, crushed
1/2 tbs lemon juice
Cracked black pepper


1. Preheat oven to 180°C.
2. Cut potatoes in half lengthwise; add to saucepan of water, bring to the boil and boil for 15 minutes until tender. Meanwhile,
3. Heat grill pan to hot. Brush salmon on both sides with ½ tbs of the olive oil.
4. Sear salmon, skin-side down, for 2 minutes. Flip and grill for another minute.
5. Transfer fish to a baking tray lined with baking paper; cook in oven for 8 more minutes.
6. Steam peas and beans together during final 4 minutes of potatoes’ cooking.
7. Combine potatoes and green vegies in a large bowl and toss through remaining olive oil, preserved lemon, garlic and lemon juice.
8. Serve salmon on bed of vegies and season with black pepper.


Nutritional info per serving
2,314 kJ (553 cal), 42 g protein, 33 g carbs, 10 g fibre, 26 g fat (5 g sat fat), 711 mg sodium

Source: Prevention
Author: Judy Davie