Breakfast – Bircher Muesli


Healthy eating all day long Healthy eating offers a wide variety of foods so you can eat delicious meals that are also good for your health. The Heart Foundation cookbook, Deliciously Healthy, offers great recipes so you can enjoy healthy eating for breakfast, lunch and dinner.

Preparation time: 10 mins + 1
hour standing time
Cooking time: Nil

Serves 4
• 1 apple, peeled, cored and grated
• 1 pear, peeled, cored and grated
• 2 cups rolled oats
• 1/2 teaspoon ground cinnamon
• 250ml pear juice
• 150g reduced fat vanilla yoghurt
• 50g toasted flaked almonds
• 250ml reduced fat milk
• 2 mangoes, peeled and chopped
• 1 banana, sliced 2 passionfruit
• Passionfruit pulp

1 Put the apple, pear, rolled oats,
cinnamon and pear juice in
a bowl and mix to combine,
allow to stand covered in
the refrigerator for 1 hour.

2 Fold through the yoghurt and
almonds. Spoon the muesli into
individual bowls and serve topped
with the milk, mango and banana
then drizzle with passionfruit pulp.

Nutrients per serve:
Energy 1818kJ
Energy 434cal
Total fat 12.0g
Saturated fat 1.6g
Monounsaturated fat 6.5g
Polyunsaturated fat 3.0g
Protein 14.0g
Carbohydrate 68.0g
Fibre 10.0g
Sodium 62mg
Cholesterol 5.5mg

Lunch
To purchase a copy of Deliciously Healthy ($24.95 plus P&H) or for more healthy eating tips, contact the Heart Foun dation’s

Roast Beef and Horseradish on Rye

Preparation time: 10 minutes
Cooking time: Nil
Makes 4

• 8 thick slices rye bread
• 2 tablespoon horseradish cream
• 2 tablespoons polyunsaturated mayonnaise
• 2 tablespoons spicy tomato chutney
• 200g shaved rare roast beef
• 4 baby cos lettuce leaves
• 2 vine-ripened tomatoes, cut into thick slices
• Black pepper to taste

1 Put the bread on a flat surface.
Mix the horseradish cream,
mayonnaise and tomato
chutney together. Spread four
of the rye slices with a little
of the horseradish mixture.

2 Top with the rare roast
beef, lettuce and tomatoes.
Finish with a dollop of the
horseradish mixture. Season
with a little black pepper.

3 Place the remaining slices of rye
bread on top and serve cut in
half with a warm potato salad.

Nutrients per serve:
Energy 1374kJ
Energy 328cal
Total fat 6.1g
Saturated fat 1.5g
Monounsaturated fat 1.7g
Polyunsaturated fat 2.2g
Protein 2 1.0g
Carbohydrate 47.0g
Fibre 9.0g
Sodium 799mg
Cholesterol 28mg

Lemon Tuna and Butter Bean Baguettes
Preparation time: 10 minutes
Cooking time: Nil
Makes 4

• 4 small wholemeal baguettes
• 2 x 185g cans lemon pepper tuna
• 1 tablespoon polyunsaturated mayonnaise
• 1 tablespoon chopped fresh chives
• 300g can butter beans, drained
• 8 butter lettuce leaves

1 Cut a long deep pocket
into each baguette.
2 Drain the tuna, reserving 2
tablespoons of the liquid. Add
the mayonnaise and chives to the
liquid and whisk to combine. Put
the tuna and butter beans in a
bowl and gently mix to combine.
3 Tear lettuce into bite-size
pieces and place into the
baguettes. Spoon in the tuna
mixture then drizzle with
lemon pepper mayonnaise.

NUTRIENTS per serve
Energy 1539kJ
Energy 368cal
Total fat 16g
Saturated fat 2.5g
Monounsaturated fat 4.0g
Polyunsaturated fat 8.4g
Protein 29.7g
Carbohydrate 26.0g
Fibre 4.8g
Sodium 824mg
Cholesterol 38mg

Dinner – Light Chicken Curry with Jasmine Rice
Preparation time: 15 minutes
Cooking time: 30 minutes
Serves 4

• 400ml reduced fat coconut milk
• 250ml reduced salt chicken stock
• 2-3 tablespoons green curry paste
• 3 kaffir lime leaves, finely shredded
• 300g pumpkin, peeled and chopped
• 4 (about 500g) skinless chicken breast fillets, cut into small cubes
• 230g can bamboo shoots, drained
• 300g snake beans, chopped
• 300g broccoli, cut into florets
• 1 tablespoon fish sauce
• 1 tablespoon palm sugar, grated
• 2 tablespoons Thai basil leaves, torn
• 11/2 cup jasmine rice
• 2 stalks lemon grass, halved

1 Put the coconut milk, stock, green
curry paste and kaffir lime leaves in a
large pot and bring to the boil. Cook
over a high heat until the sauce
starts to thicken slightly. Add the
pumpkin and simmer for 10 minutes.

2 Add the chicken and bamboo
shoots, reduce heat and simmer for
10 minutes or until chicken is tender.
Add the snake beans, broccoli, fish
sauce and palm sugar and cook
uncovered until vegetables soft.

3 Remove from the heat and stir
through half the basil leaves.

4 To make the jasmine rice put the
rice, lemon grass and 4 cups of
water in a pot, bring to the boil
and cook over a high heat until
steam holes appear in the top of
the rice. Reduce the heat to low,
cover and cook over a low heat
for 10 minutes or until all the liquid
is absorbed and the rice is tender.

5 Transfer rice to bowls, spoon
over curry and scatter with
remaining basil leaves.

Nutrients per serve:
Energy 2500kJ
Energy 597cal
Total fat 14.0g
Saturated fat 10.0g
Monounsaturated fat 2.0g
Polyunsaturated fat 0.5g
Protein 42.0g
Carbohydrate 75.0g
Fibre 9.4g
Sodium 596mg
Cholesterol 62mg