The OPAL team has put together a collection of quick and easy to make recipes to share with the community.
This yummy food is all tasty and nutritious and bound to make eating healthy the preferred option in the Murraylands.
For printable versions of these recipes just select the appropriate Related Link.
Cost $1.50 per recipe(makes 20 small pikelets)
½ cup white self raising flour
½ cup wholemeal self raising flour
1 cup reduced fat milk
1 apple, grated and pinch cinnamon OR 2 tbs sultanas
Place flours and sugar in bowl. Whisk together milk and egg until combined. Add milk mixture to dry ingredients and whisk until smooth. Stir in apple and cinnamon or sultanas.
Heat frypan over medium heat, spray with cooking spray. Place tablespoons of mixture into frypan. Turn once bubbles have risen to surface and cook until golden. Repeat with remaining mixture.
Use 1 mashed ripe banana or 1 grated pear or some canned peaches instead of apple or sultanas.
6 Wholemeal or Wholegrain Muffins
1 Red Onion
1 Cup Cheese
100g lean ham
- For vegetarian option leave ham off
Pre heat oven to 220°c
Cut muffins in half
Smooth pizza paste onto muffins
Cut up topping ingredients into medium pieces
Add topping ingredients to muffins staring with red onion and finishing with cheese
Cook in oven for ten minutes or until brown and crunchy
1 Cup Reduced Fat Milk
½ Cup Reduced Fat Berry Yoghurt
½ Cup Frozen Berries
- You could choose to use just berries
Place all ingredients in blender and blend until smooth. A stab blender can also be used.
If fruit is in large pieces, cut them up before putting in the blender.
Serve in tall glasses.
Makes 12 pikelets (or 20 small pikelets)
½ Cup wholemeal self-raising flour
¼ Cup white self-raising flour
1 ½ Tblspn grated reduced-fat cheese
½ zucchini, grated
1 ½ slices (35g) of honey leg ham, diced
2⁄3Cup reduced-fat milk
1 egg, lightly beaten
Olive oil cooking spray
Place flours and cheese in a bowl.
Combine zucchini, ham, milk and egg in a separate jug. Add to the flour and cheese mixture and stir until combined.
Heat frypan over medium heat, spray with cooking spray.
Place tablespoons of mixture into frypan and turn once bubbles have risen to surface. Cook until golden.
Repeat with remaining mixture.
Serves 4 people
2 large tortillas 2 large lettuce leaves
Washed and dried
½ cup low-fat cottage cheese
1 large ripe tomato chopped
¼ red onion chopped
1 small Lebanese cucumber chopped
4 walnut halves
Warm tortillas in microwave for 20 seconds. Lay a lettuce leaf on each tortilla, then top with cheese, tomato, onion, cucumber and walnuts. Wrap one end of the tortilla enclosing the filling then fold over sides.
Sliced lean meats and chutney or sliced chicken and snow pea shoots may replace the cottage cheese.
500g pumpkin or sweet potato peeled & sliced
2 bunches English spinach or young silver beet washed & sliced
500g reduced-fat ricotta 6 spring onions sliced
½ cup chopped parsley
12 sheets instant lasagna softened in hot water
425g jar tomato pasta sauce
2 tablespoons plain flour
2 cups low-fat milk
Pinch pepper & ground nutmeg to taste
½ cup grated Parmesan or Romano cheese
Preheat oven to 180 °C.
Steam the pumpkin for 3 minutes, then cool.
Plunge spinach into boiling water until wilted & drain well.
In a bowl combine drained spinach ricotta, onion & parsley.
Arrange 3 sheets of lasagna on the base of an ovenproof pan (33cm x 23cm). Top with 1/3 each of pumpkin, tomato sauce & spinach ricotta mixture. Repeat twice & top with remaining lasagna sheets.
Break eggs into flour & mix well to remove lumps.
Whisk in milk, pour into a saucepan & bring to the boil, whisking until smooth & thickened.
Add pepper, pour over top of lasagna & sprinkle with cheese.
Bake for 30 minutes or until golden brown.
Serves 4 people
1.5 cups Rice Bubbles in a bowl
1/3 cup diced dried apricots
1/4 cup pop corn kernels
1/4 cup craisins (dried cranberries)
Patty pans to serve
Using a popcorn machine, pop the pop corn kernels
Place in a bowl with the rice bubbles, dried apricots and craisins
Mix well and spoon into patty pans.