WHAT YOU NEED
 

• 1 cup of uncooked pearl barley
• 1 TBS chicken stock powder
• 1 medium sweet potato
• 1 zucchini
• 1 red capsicum
• 1 onion
• Handful of mushrooms
• 2 carrots
• 2 garlic cloves, skin removed and crushed with the side of your knife
• Extra virgin olive oil
• Salt

 
WHAT YOU DO
 

1. Heat the oven to 180C and line a tray with baking paper.
2. Roughly chop the vegetables and evenly spread on the baking tray.  Sprinkle over a little salt and drizzle with the olive oil. Cook for 30-40 minutes or until the vegetables are cooked.
3. While the vegetables are cooking bring around 3 cups of water to the boil in a medium sized pot. Sprinkle in the chicken stock powder and add the barley.  Cook for around 30-40 minutes or until the grains become soft and tender.  Drain any excess liquid.
4. Once the vegetables and barley have cooked, toss them into a large mixing bowl to combine.  This salad is equally delicious whether its served warm or cold. 

​Jenelle Croatto APD

WHAT YOU NEED:
 

• 2 x 400g cans of chickpeas (drained and rinsed)
• 1/2 cup water
• 2 TBS tahini paste
• Juice from 1 lemon
• 1 clove garlic
• Pinch of salt
• 1 beetroot
• ½ capsicum
• Extra virgin olive oil

 
WHAT YOU DO: 
 

1. Heat the oven to 180C and line a tray with baking paper.
2. Dice the beetroot (leave the skin on) and slice the capsicum into small pieces (2cm x 2cm).
3. On one side of the baking tray place the diced beetroot and on the other side, spread out capsicum. Drizzle with extra virgin olive oil and roast in the oven for around 20 minutes (or until the vegetables are soft).
4. Using a food processor or stick blender, blend together the chickpeas, tahini, lemon, garlic, water and salt until creamy.
5. Evenly distribute the hummus among 3 mixing bowls.
6. Once the beetroot and capsicum are cooked, blend each separately, before stirring the beetroot through one of the hummus bowl, and then doing the same with the capsicum.

Jenelle Croatto APD
 

WHAT YOU NEED:
 

• 2 apples
• Cinnamon

 
WHAT YOU DO:
 

1. Preheat the oven to 110C
2. Thinly slice two apples, leaving the skin on
3. Evenly space onto a lined baking tray, ensuring the apple slices don’t overlap
4. Dust with cinnamon
5. Place in the oven and cook for two hours, turning once at the one hour mark
6. Allow to cool on a drying rack for 45 minutes – which will help the chips to become extra crispy

 

If you are trying to curb an aggressive sweet tooth but you’re pining for something that feels a little sweet and decadent, these ‘Sweet Potato Brownies’ are for you. These brownies use ‘whole’ sweet potatoes, skin and all, so they are an excellent source of fibre as well as being packed with vitamins and minerals. Perfect with a cup of tea, these ‘chocolaty’ morsels are a delicious lunchbox inclusion. Here’s how!
 
WHAT YOU NEED:
1 large pre-cooked sweet potato (the purple ones are delicious)
1 cup of dates
4tsp cacao powder
1 cup of almond meal
1/2 cup buckwheat flour
1 tsp cinnamon
1/4 tsp cardamom
2 eggs
1 pinch of salt
*OPTIONAL 1/4 cup brown sugar
 
 
WHAT YOU DO:
This recipe uses 1 large pre-cooked sweet potato. I recommend popping 1 whole sweet potato (skin and all) in the oven 150C for about 2 hours.
 

1. Preheat oven at 180C
2. Blitz 1 pre-cooked sweet potato with 1 cup of dates and 4 tsp cocao powder in a food processor.
3. In a large bowl combine the processed ingredients with 1 cup almond meal, 1/2 cup buckwheat flour, 2 eggs, 1 tsp cinnamon, 1/4tsp cardamom and a pinch of salt.
4. Additional, but not essential, add ¼ cup of brown sugar
5. Combine all ingredients well and press into a lined baking tray
6. Bake for 20min at 180C. 

WHAT YOU NEED:
 

• 4 eggs, lightly beaten
• 2 medium mushrooms, diced
• ½ small red capsicum, diced
• 1 small zucchini (or ½ large) grated
• ¼ cup chopped spring onions (aka. green onions or shallots), around 1 medium length stem
• 1/3 cup grated cheddar cheese
• Handful of baby spinach, roughly torn
• Black pepper
• Extra virgin olive oil

 
WHAT YOU DO:
 

1. Line a 6 hole muffin tin with paper liners or spray each muffin hole with a little spray oil
2. Preheat oven to 180C
3. Sautee the zucchini, spring onions, capsicum and mushrooms in a little extra virgin olive oil.  Once cooked, divide the vegetable mixture evenly in the muffin tin
4. Top each muffin hole with some chopped spinach, grated cheese and pepper
5. Evenly distribute the egg mixture in the muffin tin and bake for 15-20 minutes, or until golden brown.
6. Once cooked, allow to slightly cool in the oven so your beautiful frittata muffins don’t deflate!

WHAT YOU NEED:

For the enchilada sauce:
1 garlic cloves, minced
1 cups salt reduced can tomato
1/4 tsp chilli powder
1/4 tsp ground cumin
1/4 cup reduced sodium chicken broth
 
For the chicken:
1 tsp vegetable oil
1 breast half cooked shredded chicken breast
1/2 cup diced onion
1 large clove garlic, minced
1/4 cup reduced salt chicken stock
2 tbs cilantro
1/2 tsp cumin
1/4 tsp dried oregano
1/2 tsp chili powder
1/2 cup reduced salt tomato sauce
salt and pepper for seasoning
 
For the enchilada:
4 wholemeal barley max wraps
1/2 cup shredded low fat tasty cheese
non-stick cooking spray
 
Serve with:
Large side salad
Top with 1/4 sliced avocado for extra flavour.
 
WHAT TO DO:
 
Saute garlic in pan. Add chilli powder, cumin, chicken stock, canned tomato, salt and pepper. Bring to a boil.

Reduce the heat to low and simmer for 5-10 minutes. Set aside until the rest of the meal is prepared
Preheat oven to 200 degrees celcius
 
Heat the vegetable oil in a medium skillet over medium-high heat. Sauté onions and garlic on low until soft, about 2 minutes. Add chicken, salt, cilantro, cumin, oregano, chili powder, canned tomato, chicken broth, and cook 4 to 5 minutes or until warm and cooked through. Remove from heat.

Put 1/3 cup chicken mixture into each tortilla and roll it. Place in baking dish seam side down and top with sauce and cheese.
 
Cover with foil and bake in the oven on the middle rack for 20-25 minutes. Top with avocado and serve with a large side salad.

IMAGE: ThreeHungryBoys.com

Pancakes – need I say more?  I adore this recipe for a weekend breakfast and the fact that its made using whole wheat flour and oats, ensures I step into the weekend on the right foot.  They also make for a great snack and work well in the school lunch box.
 
Makes 10 small pancakes
 
WHAT YOU NEED:
 

• ¾ cup wholemeal flour
• ¼ rolled oats
• 1 egg
• 1 cup milk
• ½ TSP baking powder
• ½ TBS brown sugar
• ¼ TSP baking soda
• Spray extra-virgin olive oil (optional)

 
WHAT YOU DO:
 

1. In a large mixing bowl whisk together the egg and milk
2. Add in all the dry ingredients, mixing well to combine
3. Heat up a large non-stick fry pan and pour in small scoops of the pancake batter (you make like to use the spray oil to prevent sticking)
4. Cook for a minute or so, until you see small bubbles forming on the surface
5. Flip the pancakes over with a spatula and cook for a further minute
6. Serve with topping delicious toppings.  Here, I’ve used fresh strawberries, natural yoghurt, a drizzle of honey and a scattering of sunflower seeds

Credit to One Handed Chef for this recipe concept and image: http://onehandedcooks.com.au/

WHAT YOU NEED:

2 eggs
2 cups of grated vege (carrot, zucchini)
2 TBS wholemeal or buckwheat flour
1/2 cup of grated tasty cheese
Some olive oil

WHAT YOU DO:

Grate vegetables and cheese
Whisk and add 2 eggs to the vege
Add flour and cheese and combine
Spray a frypan with a little oil and cook small batches (1 large TBS) of mixture until golden

Perfect hand food for toddlers and children. 

WHAT YOU NEED:
 

• 1 small sweet potato, diced
• ½ cup dried red lentils
• 1 cup chicken stock
• ½ onion, finely diced
• 1 small zucchini, grated
• 1 small carrot, grated
• 1 cup wholemeal breadcrumbs
• Pinch of cumin
• 1 TBS extra virgin olive oil

 
WHAT YOU DO:
 

1. Steam the sweet potato, mash it and set aside to cool
2. Cook lentils in chicken stock until tender and drain any remaining liquid
3. Add the olive oil into a non-stick sauce pan and sauté the onion, carrot and zucchini under tender
4. In a large mixing bowl, combine the sweet potato, lentils, cooked vegetables, egg, cumin and breadcrumbs.  Shape into small patties
5. Cook the patties in a non-stick fry, turning halfway through cooking, until each side is golden.
6. Serve warm, topped with a dollop of Greek yoghurt and a scattering of chopped parsley

Roasted vegetables are incredibly versatile, and one the easiest ways to enjoy such delights are in a colourful warm salad. 
 
WHAT YOU NEED:

• 2 carrots, halved and quartered
• 2 turnips, halved and quartered
• 3 small beetroots, cut into bit sized chunks
• 1 red onion, cut into wedges
• 1 bunch of asparagus, left whole
• 1 punnet cherry tomatoes
• 1 cup freekah (brown rice is suitable alternative)
• Extra virgin olive oil
• A little feta or goats cheese

 
WHAT YOU DO:

1. Preheat the oven to 180C and line a large baking tray with baking paper. Also line a smaller tray with baking paper (this one is for the beetroots, and saves the other vegetables from turning purple!)
2. Place the beetroots onto the small baking tray, and arrange the other vegetables onto the large baking tray.
3. Drizzle over some extra virgin olive oil and a pinch of salt if desired.
4. Place both trays into the preheated oven and roast for around 30 minutes, or until the vegetables are tender.
5. While the vegetables are cooking, bring a medium saucepan of salted water to the boil and cook the freekah (or brown rice) until al dente.  Drain and set aside.
6. Tumble the roasted veg into a large serving dish and stir the freekah.
7. Crumble a little cheese over the top and serve while warm.