Tantalising Summer recipe ebook
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Transcript of Tantalising Summer recipe ebook
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Introductionfrom the Weigh It Up Team
Summer is here, and with it comes plenty of opportunities to
enjoy outdoor activities and healthy, easy meals with your family
and friends!
Now that the New Year is well and truly underway, I thought Id drop you a quick note and thank
you for all the support and pleasure you have provided me and the team here at Weigh It Up. I
really wanted to thank you all with a gift and have prepared a mini Weigh It Up recipe e-book for
you to enjoy. (Yes, a small taste of whats to come!)
When we started this journey last year in October (well for me it started well before then) we set
ourselves a goal of helping 50,000 Australians learn more about their food consumption, weight
control and healthy living. In short, we wanted to help people become healthier and happier
without having to pay. Like too many things in todays world, learning about health should be afree staple, not an expensive privilege. We figured that if we could encourage this many people
to lose a little weight, we could trim a lot offthe collective waistline of Australia. So far we have
removed 250,000kg - what an achievement! While the government runs around issuing reports
about how nothing seems to work, they ignore the will of the people who are getting on with it -
thats you!
So, with your support, we will continue on our mission. Next stop, 100,000 Weigh it Up partici-
pants and 1 million kg. I know we can do it. Decide what you want to achieve for the coming year
write down your goals and make sure they are achievable, breaking them down into do-able
chunks. Re-establish healthy habits by following the menu plans and recipes to get back on track.
In the meantime, we will keep the good news coming, and we will keep doing it free. So long
as we have enough involvement from the community, we will continue to attract the advertiser
support we need to keep operating. So keep telling your friends, spread the good news and letskeep this going. Together we really are making a difference and setting the right example for our
kids.
Remember to share this book with your family and friends by printing it out or sending them to
the website so they share our fantastic, healthy recipes!
Happy New Year!
On The Menu
Breakfast RecipesSummer Berries & Homemade Granola
ALPS Blend with ChiaSticky Date PancakesHam & Egg Pies
Hors DOeuruesSmokey BBQ Eggplant DipWonton Wrapped Asparagus & Walnut Stuffed Prunes
Vegetables, Salads & DressingsUnbelievably Crunchy Roast Potatoes
Rainbow Tabouleh
Salad RosolinoBalsamic VinaigretteSalad Combinations
Main MealsThai BBQ Prawn & Scallop Skewers
Sticky Chicken With Coconut Spinach Rice
Chicken Caesar Salad
Hamburger with Caramelised OnionGinger & Mirin Tofu
DessertsDate, Walnut & White Chocolate Slice
Choc Chip Ripple Cake and fresh Berries
Weigh It Up with Julie White. Page 1 Weigh It Up with Julie White. Page 2
www.weighitup.com.au
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HomemadeGranola
Commercially bought granola
is normally high in fat & sugar,
this version is not. Its greatsprinkled over cereal & fruit forbreakfast or yoghurt for a midafternoon snack or topping onhealthy home made muffins.
Weigh It Up with Julie White. Page 3 Weigh It Up with Julie White. Page 4
cup Mixed berries eg blueberries,
raspberries, blackberries
2 Strawberries- cut in quarters
cup Low fat yoghurt
2 Tbs Granola* (recipe below) or
ALPS Blend
1. Place berries in a serving bowl and top
with yoghurt and granola.
ALPSBlendwith ChiaSeeds
Great to sprinkle on porridge, cereal, yoghurt, fruit, low fat ice cream, muffins, slices,salads, stir fries vegetables etc. In fact anything on a plate!
By adding healthy fat into your diet youll not only remember more but youll also keep hunger
and some wrinkles at bay a little longer. A word of warning though, its still fat, so be careful andmeasure. Dont substitute with LSA, which is a combination of only three ingredients- ground.
Its the crunch of the seven nut/seeds that makes this so satisfying.
3 cups Rolled oats or rolled rye, rice, spelt or
quinoa
2 tsp Ground cinnamon
1 tsp Ground ginger
1 tsp Ground cardamom300g ALPS Blend (or a mixture of nuts & seeds,
not LSA)
cup Fresh orange juice
Zest One orange
1 tsp Vanilla extract
cup No added sugar Apple Sauce
150g Currants
150g Cranberries
1. Preheat oven to 150 C
2. Combine all ingredients except cranberries and
currants
3. Spread on two baking trays, spray with oil spray
and bake for 35-40 minutes, turning granolamixture over and swapping tray positions every
10 minutes, to prevent burning. The granola
should be brown and dry.
4. Allow to cool and add currants & cranberries.
5. Store in an airtight container 1 Cup Flaked almonds
1 Cup Pumpkin seeds
1 Cup Sunflower seeds
Cup Flax seeds
Cup Sesame seeds
Cup Poppy seeds
cup Chia seeds
1. Preheat oven to 180 C
2. Place nuts on a baking tray and cook for 10- 20
minutes, or until lightly browned tossing half way
through. Cool .
3. Combine all ingredients and store in an airtight
container.
A complete and nourishing breakfast of fresh berries, high in antioxidants; rolled oats with
slow release carbohydrates for sustained energy throughout the morning and nuts and seedsto provide essential heart healthy unsaturated fats.
Add Summer Berries
Breakfast
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Sticky
DatePancakesServes 4
This is a great weekend breakfast to linger over when you have a little
more time. Freeze any extras for a later date, or only make half if you donttrust yourself to get them to the freezer..
Weigh It Up with Julie White. Page 5 Weigh It Up with Julie White. Page 6
Ham &
EggPiesServes 2
These are really simple to make and can be made in larger quantities to
make for all your friends!
4 Eggs
40g Ham, sliced
3 Cherry tomatoes, quartered
2 tsp Grated parmesan cheese
2 Sheets filo pastry
1. Preheat oven to 180 C
2. Spray 2 holes of a standard muffin tray with oil
spray.
3. Spray a sheet of filo pastry with oil.
4. Spray with oil and fold in half bringing two long
sides together, spray again and again bring two
long sides together.
5. Zig zag a quarter of the pastry into the bottom
of the muffin tin, pressing down firmly to form
the base of the pie and then wrap the rest of the
pastry around to form the casing of the pie.
6. Line the pastry with the ham and add 2 eggs, 6tomato quarters and a teaspoon of cheese.
7. Bake for 30-35 minutes or until set and brown.
75 g Dates- chopped
cup Boiling water
Cup Wholemeal flour
Cup Plain flour
1 Tsp Bicarb soda
1 tsp Ground cinnamon
tsp Ground ginger
1 Tbs Golden Syrup
2 Egg whites
cup Buttermilk
cup Skim milk
4 Tbs Low fat Greek style yoghurt
1 Banana- sliced
1 Tbs Golden Syrup
30g Walnuts- chopped
1. Place dates and boiling water in a small bowl and
stand for 10 minutes.
2. Sift flours, bicarb soda, cinnamon & ginger into a
large bowl.
3. Mix together Golden Syrup, egg whites, buttermilk
& skim milk until just combined. Add wet mix and
date mixture to flours and mix well.
4. Heat a small sprayed non stick fry pan over
medium heat.
5. Add 1/3 cupfuls of mixture and cook for 2 minutes
or until bubbles appear, turn and cook other side.
6. To serve top with yoghurt, banana, walnuts anddrizzle with Golden Syrup.
Breakfast
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Weigh It Up with Julie White. Page 6 Weigh It Up with Julie White. Page 7
Wonton WrappedAsparagus
These can be made the day before andcooked just prior to serving
Walnut StuffedProsciutto Prunes
These can be made the day before andcooked just prior to serving
8 Large prunes
8 Walnut halves
4 Slices of prosciutto- cut in half
lengthways
1. Preheat oven to 180 C
2. Pierce the end of each prune with a knife
and insert a walnut into each prune.
3. Wrap each prune in prosciutto and place
on baking tray
4. Bake for 20 minutes
5. Serve warm
8 Asparagus spears- washed
2 Tbs Parmesan cheese
8 Small wonton sheets *
Salt & pepper
1. Preheat oven to 180 C
2. Cut asparagus all the same lengths
3. Mix parmesan with cracked pepper
and add a teaspoon of cheese onto a
wonton sheet.
4. Wrap wonton paper tightly around theasparagus dipping a finger in water and
running along closing edge to seal.
5. Place on baking tray, spray with oil,
season with salt & pepper and bake for
20-25 minutes or until golden.
6. Can be served warm or at room
temperature.
Hors DOeurves
Smokey BBQEggplant Dip
This is ideal to cook on the BBQ as the char-
ring of the skin gives it an unusual smokey
flavour. Also great tossed through warm
pasta, spread on a pizza base with shredded
chicken and served with a salad or spread in
a sandwich or wrap.
2 Medium eggplants
1 Bulb of garlic
1 Small chilli- thinly sliced
1 Tbs Sweet soy sauce
1 tsp Sesame oil
2 tsp Lemon juice
2 Spring onions, thinly sliced
1. Heat BBQ to medium2. BBQ whole garlic head for 20 minutes or
until the garlic is quite soft
3. Prick eggplant with a fork and BBQ whole,
turning every 10 minutes, until the skin is
quite blackened
4. Remove from heat and set aside until cool
enough to remove the charred skin.
5. Mash in a bowl and add remaining
ingredients
6. Cut the garlic in half, squeeze half of the
puree and stir through the dip.
Our MembersSay...
Sticky Chicken Recipe
Sticky chicken is sooooo good!!! My whole
family loved it .. so much so that my partner is
excited about having it for lunch tomorrow!! He
even has to eat it cold cause he cant heat it on
the job site! AND he said I think KFC is a thing
of the past - this from a man who had KFC at
least 3 times a week!
Thank You Julie!
Junes Poem
Julie I just have to rant,
cos you got me to eat eggplant.
Next vegetable was artichoke,
shell never eat it said my folk.
Theres no way Id touch asparagus,
but found out its really good for us.
Thought about hiding in the kennel,
but sure enough I ate the fennel.
I am now dancing the tango,
as I eat my slice of mango.Now I am no longer a binger
Julie got me to eat my ginger!
Love June
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Weigh It Up with Julie White. Page 8 Weigh It Up with Julie White. Page 9
BalsamicVinegaretteI put this in a pump spray bottle to spritz the
salad. It gives a nice even mist and preventsyou from adding too much.
SaladRosolino Serves 2
Inspired by a beautiful dinner at my dear
friend Marys place. You can now buy bal-samic vinegar in a pump spray bottle which
is great for spritzing your salads with a fine
mist.
50g Rocket
Baby fennel- thinly sliced
45g Sugarsnap peas- topped &
tailed
2 Spring onions- thinly sliced
Avocado- sliced
Fresh herbs: chives, dill, parsley,
chive flowers
1. Combine all ingredients in a bowl andspritz with vinegar
cup Good quality balsamic vinegar
2 tbs Dijon mustard
cup Extra Virgin Olive Oil
1 tsp Dried Italian herbs
1 Small red onion- chopped
1 clove garlic- cut in 2
salt & pepper
1. Place all ingredients in a jar and shakewell
2. Allow to stand for at least 30 minutes to
allow the flavours to blend
3. The onion loses its pungency when
left in the dressing for a while and
flavours the dressing
RainbowTabbouleh Serves 2
A refreshingly simple, easy to make side dish
that complements all main dishes! Be sure to
use fresh herbs!
To make this very quick, you buy a 300g bag ofprecut coleslaw vegetables or Rainbow Salad from
the supermarket. This is a combination of gratedcarrot, beetroot and broccoli.
Crunchy RoastPotatoes Serves 2
This dish was inspired by one of Nigellas
minus the goose fat, of course. A word ofwarning should go with this recipe, only
make whats needed because you cant stop
eating them!
2 Medium size potatoes- washed
2 tbs Semolina
1. Preheat oven to 220C
2. Cut unpeeled potatoes into chunks and
place in a saucepan of cold salted water
and bring to the boil.
3. Cook for 4 minutes and drain
4. Add semolina to saucepan and with lid
on shake it around to coat the potatoes. It
doesnt matter if they mash a bit, this adds
to the crunchiness
5. Turn on to a baking paper lined tray and
spray liberally with oil
6. Bake for 30-40 minutes until golden
brown.
cup Burghul or cracked wheat
tsp Vegetable stock powder
cup Boiling water
150g Each of green & red cabbage- finely
shredded
1 Medium carrot- grated
1 Stick of celery- cut into 4 cm lengths &
finely sliced into long strips
2 Spring onions- thinly sliced
2 tbs Pumpkin seeds
2 tbs Chopped fresh parsley
1 Mint leaves thinly sliced
Dresssing:
1tbs lemon juiceZest Of half a lemon
2 tsp Extra virgin olive oil
20 g Dried cranberries-chopped
tsp Salt1. Place wheat, stock and boiling water in
a small bowl and cover with cling wrap
and stand for 10 minutes whilst
preparing the rest of the salad.
2. Make dressing by combining all
ingredients and whisking together
3. Mix all salad ingredients in a large bowl.
4. Fluffwheat with a fork and add to salad.
5. Pour over dressing and serve
Simple Sides
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Weigh It Up with Julie White. Page 10
SaladsThere is an endless variety of ingredients to choose from for tasty salad combinations.
Just add a low fat dressing, some protein and you have a nourishing meal
LeafIceberg, butter, mignonette, or combinationlettuce, baby spinach, cress or rocket
TomatoFresh sliced, cherry, roma or drained semidried
CucumberFresh or pickled OnionSpring, purple or shallot
HerbsParsley, chives, basil, coriander, thyme or
oregano
NutsALPS Blend or almonds, walnuts, peanuts,
cashews, pinenuts, pumpkin, sunflower, flax
& sesame seeds
GrainsPearl barley, quinoa, brown rice, cracked
wheat, cous cous
PulsesLentils, chickpeas, butter, kidney, cannellini
beans
Roasted VegetablesAsparagus, beans, snow peas, zucchini, broccoli, cauli, capsicum, mushroom, carrot, celery,
baby squash, bean shoots, sprouts, radish, roast pumpkin, sweet potato
Simple Sides
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Weigh It Up with Julie White. Page 11 Weigh It Up with Julie White. Page 12
ChickenCaesar
SaladServes 2
A much healthier version of the classic salad. Its a fantastic meal that can be pulled together
for a crowd or just a simple weeknight meal. The dressing is my favorite and a healthy version
of mayonnaise that can be used on any salads or in sandwiches or wraps.
300g Chicken breast fillets- fat re
movedMcCormicks Lemon Pepper
1 Bunch asparagus- woody ends
snapped off
30 g Lean ham
1 slice Whole grain bread- crusts
removed and ripped into
small pieces
Cos lettuce leaves- washed
2 tsp Grated parmesan cheese
Cracked pepper
Dressing:
1 tbs Low fat yoghurt
1 tbs Low fat cottage cheese
1/2 tsp White wine vinegar
1/2 tsp Dijon mustard
1 tsp Worcestershire Sauce
1 Pinch of salt
1 tsp Water
2 tsp Extra virgin olive oil
For the dressing:
1. Blend all ingredients except the oil with a stick blender,
until smooth.
2. Whilst still mixing gradually add olive oil until mayo is
light and fluffy.
For the chicken:
1. Preheat oven 10 180 C
2. Place ham & bread pieces on lined baking paper tray.
3. Spray bread with oil spray and season with Lemon
Pepper and bake for 15-20 minutes or until cooked,
turning ham half way through cooking
4. Wash asparagus, cut into 3cm lengths and place in a
bowl and cover with boiling water and cover with cling
wrap.
5. Stand for 5 minutes then drain & refresh in cold water.
6. Cover chicken with plastic wrap and flatten with a mallet
to even thickness
7. Spray chicken with oil spray and season with lemon
pepper and grill on BBQ or grill pan 3-4 minutes each
side until cooked.
8. Set aside (if not cooked through then place in oven,
covered with foil, for 5 minutes)
9. Toss torn cos lettuce, asparagus & parmesan cheese with
2 Tbs of dressing
10. Add sliced chicken, crumble over the ham and bread
croutons
Thai BBQPrawn
& ScallopSkewersServes 2
A deliciously simple meal to whip up in no time. Make sure you buy the freshest seafood pos-
sible from your local market to get the most flavour!
16 Shelled & de-headed green
prawns- tail intact16 Scallops
2tbs Fish sauce
2tbs Lime juice
1 Chilli- thinly sliced
4 Kaffir lime leaves*- thinly sliced
1 Clove of garlic- finely chopped
1. Clean seafood.
2. Thread seafood onto skewers with a prawn wrapped around a scallop and putting four on each skewer.
(if using wooden skewers soak them for an hour first
to prevent burning)
3. Marinate the skewers for half an hour and then BBQ
over medium heat for a few minutes each side. They will
both change colour when cooked
4. Dont over cook or the seafood will dry out.
5. Serve with salad and rice
Note.
Kaffir lime leaves area available at Asian grocers or in the fruit &
veg department at the supermarket. They can be frozen for uselater.
Dinner Time
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Weight It Up with Julie White. Page Weight It Up with Julie White. Page
StickyChicken
WithSpinachCoconut RiceServes 2
This chicken dish has proven to be one of the most popular dishes in the WIU program. Its
quick easy and the whole family will love it. For small children substitute half the amount of
sweet chilli sauce with tomato sauce.
cup Sweet chilli sauce
cup Soy sauce
cup Crunchy peanut butter
4 Free range chicken thighs-
skin & excess fat removed &
cut in half
1 tbsp Fresh coriander
1 cup Brown rice
400g Tin light coconut milk
cup Water
tsp Salt
100g Thinly sliced mushrooms
2 handfuls Baby spinach leaves
1. Preheat oven to 180 C
2. Combine chilli & soy sauce with peanut butter in a small
saucepan and heat over medium heat until blended.
3. Mix chicken & sauce & marinate for as long possible. The
longer the better. If time permits overnight, otherwise 30
mins will do
4. Place on oil sprayed oven tray & bake for 30-40 minutes
until chicken is brown, sticky & cooked.
5. Rinse rice well and place in a saucepan with coconut
milk, water & salt and bring to the boil
6. Reduce heat & simmer for 5 minutes.
7. Add mushrooms and continue to cook until almost all
the liquid has evaporated and holes appear in the
surface of the rice.
8. Turn offand remove from heat.
9. Add spinach, stir and cover with a lid and stand for 10
minutes. Rice should have a crunchy texture, not mushy
10. Stir through coriander and serve with chicken.
Hamburgerwith
CaramelisedOnionsServes 2
This recipe makes a large quantity of burgers so invite your friends over or freeze the rest for
another night.
For the burger mix:
400g Lean mince
400g Tin lentils- drained & wellrinsed
1 Small carrot-grated
1 Small red onion- grated
cup Quick cook oats
1tsp Dried herbs or fresh parsley
2 Tbs BBQ sauce
1 Egg- beaten
Salt & pepper
For your burger creation:
1 Red onion thinly sliced &
sprayed with oil
2 tsp Balsamic vinegar
20 g Lean ham1 Egg
1 Slice low fat cheese
1 Tomato- sliced
1 Slice of beetroot
1 cup Lettuce
2 Thin hamburger rolls
1 tbsp BBQ sauce
To make the burger mixture:
1. Combine burger ingredients mixing well with hands and
shape 1/3 Cup of mixture into burger patties.(Freeze remainder burgers either cooked or raw for later
use.)
To make the burgers:
1. Cook onion over low to medium heat on flat plate of
BBQ or in a small fry pan. Sprinkle with vinegar when
onions are almost cooked
2. Cook burger mixture (above) and ham on preheated
BBQ over medium heat.
3. Spray a non stick fry pan with oil and dry fry egg
4. Toast buns on BBQ and layer with burger, onion, cheese,
egg, ham, tomato, beetroot, sauce & lettuce to serve
Dinner Time
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Weigh It Up with Julie White. Page 13 Weigh It Up with Julie White. Page 14
Ginger &
Mirin TofuServes 2
The tofu can also be served on a bed of salad with the dipping sauce spooned over as a dress-
ing, or with Coconut Spinach Rice, or Salad Rosolino or Asian Coleslaw on website www.
weighitup.com.au
Basic Marinade:
1 tbs Soy sauce
1 tbs Mirin
1 tspn Grated ginger
1 clove Garlic- crushed
1 tsp Finely chopped coriander
2 tsp Honey
Dipping sauce:
1 tbs Light soy
1 Tbs Lemon juice
1 Red chilli- thinly sliced
1 Packet of firm tofu, cut into
slices
1. Combine marinade ingredients and marinate tofu slices
for at least half an hour.
2. Heat an oil sprayed non stick fry pan over medium heat.
3. Cook tofu browning an all sides
4. Serve with dipping sauce
Date,
Walnut &WhiteChocolateSlice
This is a delicious treat the whole family can enjoy at any time of day! This is a no added fat or
sugar vegetarian slice.
120g Pitted dates- chopped.
1/2 cup Water.
1 Large egg.
1 1/4 cups Quick cook oats.
1/2 cup Wholemeal flour.
50g Walnuts- chopped.
1/2 tsp Ground cinnamon.
1/2 tsp Baking powder.
1 Pinch salt.
100g White chocolate melts
1. Preheat oven to 180C.
2. Spray a slice tray with oil.
3. Blend together 60g of dates and 1/2 cup of water until
smooth.
4. Add egg and mix till just blended.
5. In medium size bowl combine oats, flour, walnuts,
cinnamon, baking powder, salt and remaining dates.
6. Add date and egg mixture to dry mix and spread into
baking tray levelling with a wet knife.
7. Bake for 15 minutes or until golden.
8. Cool in pan and then remove.
9. Melt chocolate according to directions on packet and
spread over the top of the slice and cut into 12 bars by
cutting in half lengthways and then half again.
10. Then cut into 3 across in other direction making 12
evenly sized bars.
Dinner Time Sweet Tooth
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Weigh It Up with Julie White. Page 15
Choc Chip
Ripple Cake& FreshBerries
Serves 2
This is a healthy version of the classic Choc Ripple cake minus the fat. It needs to be made a
day ahead. It can be made in a log using all the biscuits if entertaining, but I prefer the indi-
vidual serves for portion control. Remember to eat slowly and savour every mouthful of thisdivine dessert.
6 Paradise Vive Lites Choc Chip
Cookies
cup Low fat Black Swan Greek style
yoghurt*
1 Punnet of berries
30g Dark chocolate
1. Place 1 tsp of yoghurt on a plate and add a biscuit.
2. Cover with yoghurt and add another biscuit, more
yoghurt and a third biscuit.
3. Totally cover the biscuit stack in yoghurt and repeat with
other biscuits and remaining yoghurt.
4. Cover and refrigerate over night.
5. To serve, scatter around fresh berries an grate chocolate
over the top.
* This is a gelatine set yoghurt so will hold its firmness, other
wise if using a naturally set yoghurt you will need to drain it for a
few hours first to remove excess liquid or it will be too runny.
Sweet Tooth
Our Members
Say...Just wanted to pass on my thanks. I am in my 8thweek of this programme, have lost 6.7kg to date, am
never hungry and have soooo many new recipes to
add to my repertoire.
Im loving the breakfasts - I am usually a creature ofhabit and could happily eat weetbix for breakfast every
day for months but I absolutely love the smoothie, the
power oats, the eumundi muesli and the breakfast
trifle. From the comments on the forum Im expecting
the sticky date pancakes to also be awesome but so
far havent been game, since I expect Ill gobble the lotdown in one sitting.
I am only at day one of week 3 and loving the foodI am preparing each day (have never tasted or eaten
most of the ingredients you have in all your recipes
before) and my husband is just loving the new dinners.
Just got to try and get him onto this program for the
rest of the goodies.
Thankyou soooo much for the program and the won-derful easy, no fuss recipes that have been e xcellent for
busy working Mums.
About This
BookAbout
This e-book has been produced by the team at
Weigh It Up and cookdinner.com
If you have any feedback, wed love to hear about it!
Send us an email to [email protected]
All content is Copyright 2010 and should not be
reproduced without prior permission from Weigh It
Up.
www.weighitup.com.au
Weigh It Up with Julie White. Page 16