Serves: 4

Prep time: 10 mins 

Cooking time: 25 mins

Ingredients: 

1 tbsp veg/olive oil 

1 onion, peeled and chopped 

1 clove garlic, peeled and crushed or 1 tsp minced garlic 

500g lean turkey or beef mince or 2 tin brown lentils rinsed 

420g can mixed bean salad (reduced salt)  

1 carrot, grated 

1 small zucchini, grated 

400g tin diced tomatoes 

2 tbsp tomato paste or passata  

200g wholemeal pasta 

Method: 

1. Add one tbsp oil to a saucepan. Add onion and cook over a low heat for 3–4 minutes, stirring occasionally until the onion is softened. Add garlic and cook for 30 seconds. 
2. Stir in turkey mince or lentils and cook. Stir regularly until the meat is light in colour all over. 
3. Add the carrots, zucchini, chopped tomatoes, passata and mixed beans. Stir well, then cover with a lid and reduce the heat. Cook for 15 minutes. 
4. Cook pasta in boiling water according to the packet instructions and then drain.  
5. Serve with the bolognese sauce. 

Tips:  

• Using a jar of garlic may be a more affordable option if garlic is a little expensive at the time of your shopping.  
• Frozen onion can be a great alternative to fresh onion if you prefer.  
• Leftovers can be used for lunches or dinner the next day, or even added to a toasted sandwich or on top of mashed potato. 
• Leftovers can also be frozen- freeze your Bolognese sauce into portions and cook pasta ready for a quick meal.  

• Choose no added salt or reduced salt options for the canned 4 bean mix where possible.

The post Pasta Bolognese appeared first on Better Health Company.

Serves: 4

Prep time: 15 mins 

Cooking time: 5 mins

Ingredients: 

8 slices of wholemeal bread or wholemeal

sourdough

4 medium ripe tomatoes, finely chopped

½ red onion, finely chopped

¼ cup of basil leaves, roughly chopped

¼ cup extra virgin olive oil or olive oil spray

2 garlic cloves (halved and unpeeled) or 2

tsp of garlic paste

2 teaspoons red wine vinegar or white wine

vinegar (optional)

Method: 

1. Preheat grill on medium-high. Place bread on a baking tray and spray or drizzle lightly with olive oil. Grill for 1 to 2 minutes each side until golden. If using fresh garlic, lightly rub garlic on one side of the bread surface. Alternatively, if using garlic paste, spread lightly on bread’s surface.
2.  Place tomato, onion, basil, olive oil and vinegar in a bowl and gently toss until combined.
3.  Pile tomato topping on bread as desired and serve immediately. Enjoy!

The post Bruschetta appeared first on Better Health Company.

Serves: 4

Prep time: 5 mins 

Ingredients: 

500g (about 3 cups) frozen fruit of your
choice (berries, banana, mango)
250g (1 cup) reduced fat natural yoghurt
Mint leaves (optional)

Method: 

1. Prepare fruit if necessary and place all ingredients in a blender.
2. Blend until smooth. Enjoy!

The post Fruity Sorbet appeared first on Better Health Company.

Serves: 6-8

Prep time: 20 mins 

Cooking time: 15 mins

Ingredients: 

500g minced lean beef
1 tsp fresh coriander (chopped)
1 tsp fresh green chilli (chopped)
1 tsp salt
2 tbsp gram flou
1 tsp tomato puree
1 tsp tandoori masala
1 egg
1 large onion (finely chopped
1 tsp garam masala
¼ tsp chilli powder
1 tsp jeera (cumin seeds)
2 tbsp gram flour or 2 slices fresh wholemeal bread, crumbed (can be used instead of gram flour).

Method: 

1. Mix all of the ingredients together thoroughly in a large mixing bowl and blend in a food processor.
2. Divide the mixture into about eight equal portions and place each portion around a skewer.
3. Grill or barbecue, rotating the skewer a couple of times for about 10 minutes or until cooked.

The post Seekh Kebabs appeared first on Better Health Company.

Prep time: 10 mins 

Cooking time: 15 mins

Ingredients: 

1 Tbsp olive oil 

200 g pack of pre-cooked quinoa or brown rice 

1 x 400g tin of black beans rinsed 

1 x 200g block of firm tofu chopped into small cubes 

8 Cherry tomatoes chopped in half 

2 handfuls of baby spinach 

1/2 ground coriander 

Juice of 1/2 lime 

1/2 ripe avocado sliced 

2 Tbsp Tamari/low salt soy sauce 

1 Tbsp sesame seeds 

1 Tbsp of pumpkin seeds 

Fresh herb of choice to garnish (optional) 

Method: 

2. Add rinsed black beans to a bowl along with the ground coriander and the juice of 1/2 lime, mix well.  
3. Slice the cherry tomatoes in two and add them to the beans and mix well. 
4. Divide out the pre-cooked quinoa between 2 wide bowls. Divide the bean mix between both bowls. Add spinach to each bowl, spoon out the avocado half onto a chopping board and slice into strips and divide between the 2 bowls. 
5. Heat a nonstick pan and add olive oil. Add the tofu to the pan and cook for 4 minutes stirring regularly until browned.  
6. Add the soy sauce, sesame and pumpkin seeds to the cooking tofu. Stir to incorporate it all and cook for a further minute and then turn off. 
7. Top each bowl with the tofu. 
8. Garnish with some chopped herbs (optional). 
9. Enjoy! 

Tip! For extra protein add in some shredded chicken, a boiled egg or some extra red kidney or black beans! 

The post High Protein Power Bowl appeared first on Better Health Company.

The post Snack time! Building your ultimate healthy bite. appeared first on Better Health Company.

Serves: 4

Prep time: 10 mins 

Cooking time: 35 mins

Ingredients: 

1 tbsp oil 

1 onion, chopped 

350g pack of lean minced beef (less than 10% fat)  

1 tin (420g) baked beans (reduced salt) 

1 small tin (200g) chopped tomatoes 

¾ cup vegetable stock, salt reduced  

1 tbsp mixed herbs 

Pinch of pepper 

4 large potatoes, mashed with a dash of reduced fat milk 

Method: 

1. Preheat oven to 200°C.  
2. Cook the chopped onion in the small amount of oil until softened. 
3. Stir in the lean minced beef, brown for 5 minutes, add beans, chopped tomatoes and stock. 
4. Season and simmer for 5 minutes then pour into a baking dish. 
5. Add the mashed potatoes in a thick layer on top of the mince.  
6. Bake in the oven for 25 minutes (or until the mashed potato is golden brown) on 200°C. 

Tips:

• Try using low salt vegetable stock. 
• Sprinkled grated reduced fat cheese on the top for a crispy topping before cooking. 
• Baked beans are high in protein, fibre and low in fat. Some varieties can be high in salt though, so look out for a salt reduced option 

The post Beany Shepherd’s Pie appeared first on Better Health Company.

Serves: 12 muffins

Prep time: 5 mins 

Cooking time: 20-22 mins

Ingredients: 

• 1 cup whole meal flour 
• ¾ cup oats 
• ½ cup flax seeds (ground in a coffee/spice grinder or blender) 
• ¼ cup brown sugar (packed) 

• 1 teaspoon cinnamon 
• 1 teaspoon baking powder 
• ½ teaspoon baking soda 
• 1 ½ cups low fat Greek yoghurt yogurt 
• 1 ripe banana (mashed) 
• 1 Tbsp butter/margarine  
• 1 teaspoon vanilla 
• 1 cup blueberries (fresh or frozen) 

Method: 

1. Preheat oven to 200°C and line muffin pan with baking cups or spray with olive oil spray. 
2. In a large bowl, mix dry ingredients: flour, oats, flax seed meal, brown sugar, cinnamon baking powder and baking soda.  
3. In a medium bowl, mix yogurt, banana, butter, and vanilla. 
4. Slowly add the wet ingredients to the dry ingredients using a spatula and mix until just combined.  
5. Carefully add in the blueberries. 
6. Divide batter evenly into each muffin tin. 
7. Bake for 20-22 minutes or until a toothpick comes out clean. 
8. Let muffins cool for several minutes before removing from the pan. 

The post Banana and Blueberry Muffins appeared first on Better Health Company.

Serves: 4

Prep time: 15 mins

Cooking time: 20 mins

Ingredients: 

For marinating tofu: 

• 2 tbsp tamari or low salt soy sauce 
• 1 tsp sesame oil 
• 1-2 cm piece ginger, grated 
• 400 g firm tofu, cut into 2cm cubes 

Stir-fry sauce: 

• ½ cup tamari or soy sauce 
• ¼ cup vegetable stock 
• 1 tbsp honey 
• 1 tsp cornflour 

Other ingredients: 

• 1 tbsp sesame seeds 
• 2 tbsp olive oil 
• 2 cups of vegetables of your choice: broccoli, capsicum, beans, carrot 
• 2 cloves garlic, sliced 
• 1-2 cm piece ginger, grated 

Method: 

1. Combine tamari, sesame oil, and ginger in a bowl. Add tofu cubes, toss to coat, and marinate. Leave to marinade for at least 15 minutes. 
2. In a bowl, mix tamari, stock, corn flour and honey. Set aside. 
3. Heat a wok or frying pan over medium-high heat. Toast sesame seeds until browned, about 2 minutes. Remove from pan and set aside. 
4. Heat 1 tbsp olive oil in the wok. Fry marinated tofu cubes for 3 minutes on each side. Remove tofu from pan and set aside. 
5. Heat remaining olive oil in the wok. Add vegetables and cook until tender, about 5 minutes. Add ginger, garlic, and any remaining tofu marinade. Cook for another minute until fragrant. 
6. Return tofu to the wok. Add stir-fry sauce. Cook for 1-2 minutes until sauce thickens and tofu is heated through. 

Serve: Top with toasted sesame seeds and serve hot with steamed brown rice or noodles. 

The post Tofu Sesame Stir-fry appeared first on Better Health Company.

Serves: 4-6

Prep time: 10 mins 

Cook time: 50 mins

Ingredients: 

2 onions, chopped
2 cloves of garlic, crushed
2 tsp ginger, peeled and minced
50g of canola or olive oil-based margarine
2 tbsp of paprika
1 tsp of turmeric
½ to 2 tsp of cayenne pepper
450g of red lentils, rinsed
4 cups of water or stock

Method:

1. Place the onion, garlic and ginger in a food processor or blender and puree. Add a little water if necessary.
2. Heat the margarine in a large, heavy bottomed saucepan over medium flame.  Add turmeric, paprika and cayenne pepper and stir rapidly to color the oil and cook spices through, about 30 seconds.
3. Add the onion puree and sauté until the excess moisture evaporates and the onion loses its raw aroma, about 5-10 minutes. Do not burn.
4. Add lentils and water to the saucepan. Bring to a boil, reduce heat to low, and simmer until lentils are cooked through and fall apart, about 30 to 40 minutes.
5. Add water if necessary to keep the lentils from drying out.
6. Stir in pepper to taste and serve.

The post Mesir Wat (Ethiopian red lentil puree) appeared first on Better Health Company.