Vegetable Soup

Ingredients:

  • 200g pumpkin
  • 200g cauliflower
  • 100g peas
  • 100g courgettes, chopped
  • 100g white cannellini beans
  • 3 medium tomatoes, chopped
  • 1 onion, chopped
  • 1 potato, chopped
  • 1 fresh cheeselet, diced
  • 1 peppered cheeselet, diced
  • 100g wholemeal pasta

 

Method:

  1. Fill the pot with enough water to cover the vegetable, except the tomatoes and peas. Cover and cook over low heat until the vegetable are tender, stirring frequently
  2. Add the small pasta, tomatoes and peas. Cover and continue to simmer
  3. When the pasta is cooked, stir in the fresh and peppered cheeselets
  4. Cook for a few more minutes and serve warm

Serves 6.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Fish Soup

Ingredients:

  • 800g-1kg fresh fish
  • 500g courgettes, chopped
  • 100g sweet corn
  • 2 sweet potatoes with skin on, diced
  • 150g cabbage, chopped
  • 3 large tomatoes, chopped
  • 100g carrots, sliced
  • 200g red kidney beans
  • 100g lentils
  • 300g pumpkin, diced
  • 1 medium onion, chopped
  • 1 fresh lemon
  • Fresh basil

 

Method:

  1. In a large pot with some water, place the fresh fish, fresh basil, lemon, chopped onions and chopped tomatoes. Cook until the fish flakes
  2. Strain the stock into another pot. Add the vegetables to the fish stock. Cover and simmer, stirring occasionally
  3. Remove any bones from the fish and flake into pieces. Halfway through cooking, add the lentils and red kidney beans
  4. Towards the end, add the tomatoes and red kidney beans
  5. Simmer for a few more minutes and serve warm

Serves 6.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Fusilli with aubergines and coloured peppers

Ingredients:

  • 400g wholemeal fussili
  • 1 medium onion, finely chopped
  • 120g aubergines, chopped
  • 100g each green, yellow and red peppers chopped
  • 3 medium tomatoes, chopped
  • 50g olives
  • 100g pine nuts
  • 2 garlic cloves, finely chopped
  • pinch of curry powder]pinch of mixed spice powder
  • pinch of smoked paprika powder
  • pinch of black pepper

 

Method:

  1. In a non-stick pan, stir-fry the onions, garlic and the curry. Add some water in the aubergine cubes, mixed spice and smoked paprika. Cover and continue to simmer
  2. Halfway through the cooking time, add the peppers. At the end, add the tomatoes and the olives
  3. In another small non-stick pan, toast the pine-nuts, stirring them frequently
  4. Cook the pasta and add to the sauce
  5. Garnish with the toasted pine nuts

Serves 6.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Roasted vegetables and potato salad

Ingredients:

  • 2 medium sweet/potatoes, with skin
  • 1 onion, thinly sliced
  • 2 garlic cloves, finely chopped
  • 300g cauliflower florets
  • 300g broccoli florets
  • 200g carrots, thickly sliced
  • 2 tomatoes, chopped
  • 80g sweet corn
  • fresh chives, chopped
  • pinch of curry powder
  • 1 tbsp fennel seeds
  • 2 tbsp olive oil

 

Method:

  1. Scrub the potatoes well. Leave with skin on and cut into cubes.
  2. Place potatoes, fennel seeds and curry in a pot filled with water, cook until-tender
  3. Cut the vegetables. Cook the cauliflower and broccoli in a pot filled with some water. Halfway through the cooking, add the diced carrots and simmer until just tender
  4. In a non-stick pan, stir-fry the onion and garlic with some curry, stirring occasionally
  5. Place the cooked vegetables onto a baking tray. Cover with foil and bake for 30 minutes.

Serves 6.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Rice with spinach and cherry tomatoes

Ingredients:

  • 400g wholegrain rice
  • 3 medium courgettes
  • 2 onions, chopped
  • 3 garlic cloves, finely chopped
  • 300g cooked spinach
  • 200g cherry tomatoes, cut in halves
  • 2 fresh cheeselets, diced
  • 1 peppered cheeselet, diced
  • fresh basil
  • pinch of curry powder
  • pinch of mixed spice powder
  • pinch of smoked paprika powder

 

Method:

  1. In a non-stick pan, stir-fry the onions and garlic together with curry for a few minutes
  2. Dice the courgettes length-wise and cook together with the onion and garlic
  3. Add some water, mixed spice and smoked paprika. Cover pan and simmer.
  4. Once cooked, add the halved cherry tomatoes, spinach and cheeselets. Cover and continue to simmer
  5. Cook the wholegrain rice in a separate pot
  6. Once cooked, drain and add to vegetable pan and mix
  7. Garnish with chopped fresh basil

Serves 6.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Meatballs with mozzarella filling

Ingredients:

  • 400g lean minced beef
  • 2 medium onions, chopped
  • 4 medium tomatoes, chopped
  • 3 garlic cloves, finely chopped
  • 2 eggs, beaten
  • 150g fresh small mozzarella balls
  • 2 tbsp semolina
  • pinch of curry powder
  • pinch of mixed spice powder
  • pinch of smoked paprika powder

 

Method:

Tomato Sauce:

  1. In a non-stick pan, stir-fry the onion, garlic and curry. After sometime add the chopped tomatoes. Cover and simmer

Meatballs:

  1. Combine the onions, garlic, minced meat, spices, semolina and eggs. Mix thoroughly.
  2. Cover each mozzarella ball with the meat mixture
  3. Place the meatballs in a tray and add the tomato sauce. Cover the tray with foil and bake for 30 minutes
  4. Can be served with basmati rice and some vegetables

Serves 6.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Chicken with vegetables and cashew nuts

Ingredients:

  • 1kg Chicken breast, cut into small pieces
  • 1 of each green, yellow and red pepper, deseeded and cut lengthwise
  • 2 medium tomatoes, chopped
  • 5 medium mushrooms, chopped
  • 1 medium onion, chopped
  • 3 garlic cloves, finely chopped
  • 90g cashew nuts
  • pinch of curry powder
  • pinch of mixed spice powder
  • pinch of smoked paprika powder
  • black pepper to season

 

Method:

  1. Stir-fry the onion, garlic and curry.
  2. Fry the peppers, mixed spice, smoked paprika, pepper and some water. Cover and continue to simmer
  3. Add the chicken, mushrooms and tomatoes. Cover the pan and simmer until the chicken is cooked thoroughly
  4. Stir in the cashew nuts
  5. Can be served with basmati rice or roasted potatoes

Serves 6.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Baked Fish

Ingredients:

  • 3kgs fresh fish
  • 2 onions, peeled and sliced
  • 2 medium-sized tomatoes, chopped
  • 2 garlic cloves, very finely chopped
  • 2 tbsp fresh lemon juice
  • 1 tbsp chopped fresh or dried basil and mint
  • 1 tbsp olive oil

Method:

  1. Mix the onions, tomatoes, olive oil and garlic
  2. Place the fish in a shallow tray and add some of the mixture and fresh herbs over the fish
  3. Cover the baking tray with foil
  4. Bake for 15 minutes
  5. After 15 minutes add lemon juice over the fish
  6. Cover gain with foil and continue baking for further 10 minutes or until the fish is cooked

Serves 6.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Pizza

Ingredients:

Dough:

  • 175g white flour
  • 175g wholemeal flour
  • 10g sesame seeds
  • some oregano
  • 1 small packet of yeast

Filling:

  • 250g chicken strips or canned tuna
  • 100g fresh mozzarella
  • 2 medium-sized courgettes, sliced
  • 2 coloured peppers
  • 2 tomatoes, chopped
  • 1 onion finely, chopped
  • olive oil to drizzle

Method:

  1. Toast the sesame seeds in a non-stick pan, stirring frequently until golden
  2. Sieve the white flour; add the wholemeal flour, yeast, oregano and the toasted sesame seeds. Gradually draw the flour into the lukewarm water
  3. Knead the dough on a floured surface until firm and smooth. Cover and let stand for half an hour
  4. Slice all vegetables and prepare the chicken or tuna
  5. Roll out the dough and place all the ingredients
  6. Drizzle with olive oil and oregano
  7. Bake for 30 minutes or until golden

Serves 6.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Mixed berries delight

Ingredients:

  • 300g fresh ricotta or cottage cheese
  • 1 ripe banana
  • 150ml skimmed milk
  • 50g roasted almonds
  • 50g walnuts
  • 200g mixed berries (strawberries/cranberries/raspberries/blueberries etc.)

 

Method:

  1. In a liquidizer or blender, blend the ricotta or cottage cheese, banana and slowly add skimmed milk.
  2. Continue to blend until it has a creamy consistency
  3. Place in a bowl
  4. Chop the berried, walnut and almonds. Keep some for decoration
  5. Gently fold the berries and nuts into the creamy mixture
  6. Place the mixture in the freezer for a short while
  7. Place a few berries at the bottom of each dessert glass
  8. Add cold creamy mixture and decorate with fruit, almonds and walnuts

Serves 6.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Carrot cake/muffins

Ingredients:

  • 70g wholemeal flour
  • 70g white flour
  • 100g oats
  • 1⁄2 tsp bicarbonate of soda
  • 2 tsp baking powder
  • 100g grated carrots
  • zest of 2 oranges
  • juice of 1 orange
  • 1⁄2 tsp ground cinnamon powder
  • 85g dried dated, diced
  • 85g apricots, diced
  • 1egg
  • 50g walnuts, diced
  • apple – cooked without water and mashed
  • 1 tbsp poppy seeds
  • 200ml skimmed milk
  • 1 tbsp lemon juice
  • 3 tbsp margarine, melted

 

Method:

  1. Sieve the white flour, and mix the wholemeal flour, baking powder, oats, bicarbonate of soda, walnuts and poppy seeds.
  1. In a small saucepan, melt the margarine, add the grated carrots, orange juice and zest, lemon juice, dates, apricots, apple sauce and ground cinnamon. Cook for a while.
  2. Add to flour mix
  3. In a small bowl, beat the egg and add the milk. Add to flour mix and mix well
  4. Carefully spoon the mixture into prepared baking tray or muffin cups
  5. Place some chopped walnuts on top
  6. Bake for 30-40 minutes until golden

Serves 1 cake with 12 servings or 12 muffins

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Stir-fried chicken with broccoli & brown rice

Ingredients:

  • 200g trimmed broccoli florets (about 6), halved
  • 200g chicken breast, diced
  • 15g ginger, cut into shreds
  • 2 garlic cloves, cut into shreds
  • 1 onion, sliced
  • 1 red pepper, cut into cubes
  • 2 tsp olive oil
  • 1 tsp mild chilli powder
  • 1 tbsp reduced-salt soy sauce
  • 1 tsp honey
  • 250g brown rice

Method:

  1. Put the kettle on to boil and tip the broccoli into a medium pan ready to go on the heat. Pour the water over the broccoli then boil for 4 minutes
  2. Heat the olive oil in a non-stick wok and stir-fry the ginger, garlic and onion for 2 minutes, add the mild chilli powder and stir briefly
  3. Add the chicken and stir-fry for 2 minutes more
  4. Drain the broccoli and reserve the water
  5. Tip the broccoli into the wok with the soy, honey, red pepper and 4 tbsp broccoli water then cook until heated through
  6. Meanwhile, heat the rice following the pack instructions and serve with the stir-fry

Serves 2.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Tuna sweetcorn burgers

Ingredients:

  • 3 slices wholemeal bread, torn into pieces
  • 1 small can sweetcorn , drained
  • 200g canned tuna in olive oil, drained well
  • 1⁄2 peppered cheeselet, grated
  • 1 onion, finely chopped
  • 1 egg, beaten
  • 2 tbsp vegetable oil
  • 4 wholegrain buns
  • lettuce and tomatoes to serve

Method:

  1. Put the bread in a food processor to crumbs, tip into a bowl, then add half the sweetcorn until finely chopped
  2. Add the chopped corn, remaining whole corn, tuna, cheeselets, onions and some seasoning into the bowl with the bread and mix well
  3. Add the egg, bit by bit (you may not need it all), until the mixture is sticky enough to be shaped into four even-size burgers
  4. Heat the oil in a non-stick pan, then cook the burgers for 5 minutes on each side until golden and hot through the middle
  5. Stuff the wholegrain buns with some lettuce and tomatoes of salsa

Serves 4.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Asian pulled chicken salad

Ingredients:

  • 1kg whole chicken
  • 1⁄2 red cabbage, finely sliced
  • 3 carrots, coarsely grated or finely shredded
  • 5 spring onions, finely sliced
  • 2 red chillies, halved and thinly sliced
  • small bunch coriander , roughly chopped, including stalks
  • 60g salted peanuts, roughly crushed

For the dressing:

  • 4 tbsp hoisin sauce
  • 1 1⁄2 tbsp toasted sesame oil

Method:

  1. Combine the dressing ingredients in a small bowl and set aside
  2. Remove all the meat from the chicken, shred into large chunks and pop in a large bowl
  3. Add the cabbage, carrots, spring onions, chillies and half the coriander
  4. Toss together with the dressing and pile onto a serving plate, then scatterover the remaining coriander and peanuts

Serves 6.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Roasted red pepper & parsley pesto with penne

Ingredients:

  • 500g brown penne
  • 4 red pepper, finely sliced
  • large handful parsley , plus a few chopped leaves to garnish
  • 80g unsalted cashews
  • 1 large garlic clove, roughly chopped
  • 2 tbsp extra-virgin olive oil
  • 1 white cheeselet, grated

Method:

  1. Cook the pasta following pack instructions
  2. Grill the red peppers
  3. Put the peppers, parsley, nuts, garlic and olive oil in a small food processorand blend to a pesto consistency
  4. Season and mix in the cheeselet
  5. Drain the pasta and return to the pan with the pesto.
  6. Stir and gently heat for 1 min, then sprinkle with a little more choppedparsley and serve

Serves 6.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Chicken, broccoli & beetroot salad with avocado pesto

Ingredients:

  • 250g broccoli
  • 2 tsp olive oil
  • 3 skinless chicken breasts
  • 1 onion, thinly sliced
  • 1 whole lettuce
  • 2 raw beetroots, peeled and grated
  • 1 tsp pumpkin seeds or linseeds roasted

For the avocado pesto:

  • basil
  • 1 avocado
  • 1⁄2 garlic cloves, crushed
  • 6 walnuts, crumbled
  • 1 tbsp olive oil
  • juice and zest of 1 lemon

Method:

  1. Bring a large pan of water to the boil, add the broccoli and cook for 2 minutes. Drain, then refresh under cold water
  2. Heat a griddle pan, toss the broccoli in 1⁄2 tsp of the olive oil and griddle for 2-3 minutes, turning, until a little charred. Set aside to cool
  3. Brush the chicken with the remaining oil and season. Griddle for 3-4 minutes each side or until cooked through. Leave to cool, then slice or shred into chunky pieces

To make the pesto:

  • Pick the leaves from the basil and set aside a handful to top the salad
  • Put the rest in the small bowl of a food processor
  • Scoop the flesh from the avocado and add to the food processor with the garlic, walnuts, oil, 1 tbsp lemon juice, 2-3 tbsp cold water and some seasoning
  • Blitz until smooth, then transfer to a small serving dish
  • Pour the remaining lemon juice over the sliced onions and leave for a few minutes
  1. Pile the lettuce onto a large platter
  2. Toss through the broccoli and onion, along with the lemon juice they weresoaked in
  3. Top with the beetroot, but don’t mix it in, and the chicken
  4. Scatter over the reserved basil leaves, the lemon zest and pumpkin/linseeds,then serve with the avocado pesto

Serves 4.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Mini super-fruit breakfast wraps

Ingredients:

  • 1 wholemeal tortilla wrap
  • 1 tsp cocoa powder
  • 2 tbsps natural low-fat yoghurt
  • 1 ripe banana
  • 1 handful fresh/frozen berries (raspberries, blueberries and strawberries)
  • 1 tsp mixed toasted seeds

Method:

  1. Spoon the cocoa powder into a small jar, add the yoghurt, pop the lid back on, and give it a shake
  2. Lay the wrap flat in the middle of the chopping board, then spread the cocoa yoghurt evenly over the wrap
  3. Peel and place the banana in the middle of the wrap, then gently mash with a fork, spreading it around as evenly as possible
  4. Sprinkle the berries and seeds over the mashed banana
  5. Cut into quarters, then tuck in, folding or wrapping up each quarter as you go

Serves 1.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

One-cup pancakes with blueberries

Ingredients:

  • 1 large egg
  • 130g self-raising flour
  • 130ml skimmed milk
  • 200g blueberries
  • olive oil
  • 4 tbsp low-fat natural yoghurt

Method:

  1. Crack the egg into a large mixing bowl, add the flour, milk and a tiny pinch of sea salt
  2. Whisk everything together until you have a lovely smooth batter, then fold through the blueberries
  3. Heat 1⁄2 a tablespoon of olive oil in a large non-stick frying pan over a medium heat, carefully tilting the pan to spread the oil out evenly
  4. Add a few ladles of batter to the pan, leaving space between each one so they have room to spread out slightly
  5. Cook for 1-2 minutes, or until little bubbles appear on the surface and the bases are golden, then carefully flip them over
  6. When the pancakes are golden on both sides, remove to a plate
  7. Serve the pancakes while they’re still hot, with some yoghurt and some extrafresh berries, if you like

Serves 4.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Banana & cinnamon porridge

Ingredients:

Basic Porridge

  • 160 g rolled oats
  • 600 ml skimmed milk or organic soya milkBanana and Cinnamon Topping
  • 2 ripe bananas
  • 30 g flaked roasted almonds
  • 1⁄2 tsp ground cinnamon
  • 2 tbsp poppy seeds
  • maple syrup or manuka/honey

Method:

  1. For the basic porridge, place the oats and the milk (or 600ml water) into a large pan over a medium heat, and add a tiny pinch of sea salt
  2. Bring to a steady simmer for 5 to 6 minutes, stirring often to give you a smooth, creamy porridge, and loosening with extra milk, if needed
  3. Serve as is, or while it’s blipping away in the pan, follow the next steps to prepare the banana and cinnamon topping
  4. Peel and slice the bananas
  5. Toast the almonds in a dry non-stick frying pan over a medium heat for 3 to 4 minutes, or until lightly golden.
  6. Stir the cinnamon, poppy seeds and a little maple syrup or honey through the porridge, then divide between bowls
  7. Scatter the bananas and almonds on top, then drizzle with a little extra maple syrup or honey, if you like

Serves 4.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Apple & pecan porridge

Ingredients:

Basic Porridge

  • 160 g rolled oats
  • 600 ml skimmed milk

Apple and Pecan Topping

  • 30 g unsalted pecans
  • 1 apple
  • maple syrup or manuka/honey

Method:

  1. For the basic porridge, place the oats and the milk (or 600ml water) into a large pan over a medium heat, and add a tiny pinch of sea salt
  2. Bring to a steady simmer for 5 to 6 minutes, stirring often to give you a smooth, creamy porridge, and loosening with extra milk, if needed
  3. Serve as is, or while it’s blipping away in the pan, follow the next steps to prepare the apple and pecan topping
  4. Chop the pecans up into little pieces, then toast in a small dry non-stick frying pan over a medium heat for 3 to 4 minutes, or until lightly golden
  5. Remove the apple stalk, and then grate to coarsely
  6. Stir the grated apple and a little maple syrup or manuka/honey through then porridge, then divide between bowls
  7. Scatter the pecans on top, then drizzle with a little extra maple or manuka/honey syrup, if you like

Serves 4.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Chocolate porridge

Ingredients:

  • 100 g blanched hazelnuts
  • 100 g dates
  • 200 g porridge oats
  • 1 tsp vanilla extract
  • 1 heaped tbsp high quality cocoa powder
  • 1 orange

Method:

  1. Toast the hazelnuts in a dry pan on a medium heat until golden, tossing often, then tip into a food processor
  2. Tear the stones out of the dates and add the flesh to the processor with half the oats, the vanilla extract and cocoa powder
  3. Finely grate in the orange zest and pulse until fine, then stir the mixture back through the rest of the oats
  4. Pour into an airtight jar, ready to use
  5. Each portion can be serves with a spoonful of low-fat Greek yoghurt
  6. It’s also nice finished with a pinch of cinnamon or a dusting of cocoa, if you like

Serves 6.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Kale, ricotta & squash omelette

Ingredients:

  • 2 large eggs
  • 1 handful of fresh kale, or spinach
  • 2 tbsps ricotta cheese
  • 150g roasted butternut squash
  • olive oil
  • white cheeselet

Method:

  1. Whisk the eggs in a large bowl
  2. If using fresh kale, tear it into a blender and blend until fine
  3. Add the kale and ricotta to the eggs and whisk again
  4. Mash the squash with a fork, remove the skin, then add to the bowl
  5. Preheat the grill to medium-high
  6. Place a small non-stick frying pan on a medium heat, drizzle with a little olive oil, then pour in the mixture
  7. Grate a fine layer of cheeselet over one half of the omelette, then pop it underthe grill for 3 to 5 minutes, or until golden and cooked through
  8. Once cooked, carefully remove the omelette to a board and portion it up

Serves 2.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Baba ganoush

Ingredients:

  • 3 large aubergines
  • olive oil
  • 2 cloves of garlic
  • 1 tbsp tahini
  • 1⁄2 tsp chilli powder , optional
  • 1 tsp cumin
  • 2 lemons

Method:

  1. Preheat the oven
  2. Cut the aubergines in half lengthways
  3. Pierce the flesh sides in a crisscross pattern, making sure you don’t cut through the skins
  4. Drizzle with 2 tbsp olive oil, then toss to coat
  5. Arrange on a baking tray, flesh-side facing up and then bake in the oven for around 45 minutes, or until soft
  6. Remove the aubergine from the oven, then leave aside to cool
  7. Peel and roughly chop the garlic, then place in a food processor
  8. Add the tahini, chilli powder (if using), cumin, 2 tbsp extra virgin olive oil and the aubergine
  9. Cut the lemons in half. Squeeze in the juice

10.Can be served with toasted wholemeal wrap, flatbread, pitta bread,

waterbiscuits or ricecakes

Serves 12.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Simple hummus

Ingredients:

  • 400g chickpeas
  • 1 clove garlic
  • 1 tbsp tahini
  • 1 lemon
  • olive oil

Method:

  1. Drain the chickpeas
  2. Add the chickpeas, garlic, tahini, a good squeeze of lemon juice and 1 tbsp of oil in a food processor
  3. Season with a pinch of sea salt and blend
  4. Have a taste and add more lemon juice or a splash of water to loosen, if needed
  5. Can be served with sliced crunchy veg, such as carrots, cucumbers, peppers or some toasted wholemeal wrap, flatbread, pitta bread, waterbiscuits or ricecakes

Serves 12.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Aubergine dip

Ingredients:

  • 1 aubergine
  • 1 clove garlic
  • 1⁄2 a bunch of fresh flat-leaf parsley
  • 1 tbsp olive oil
  • 1⁄2 lemon
  • 1⁄2 tsp smoked paprika

Method:

  1. Preheat the oven
  2. Pierce the aubergine a couple of times with a knife, then roast for 45 minutesuntil blackened, softened and collapsing. Leave to cool
  3. Peel and crush the garlic and finely chop the parsley
  4. Scoop the cooled insides from the aubergine into a food processor
  5. Blend with the garlic, a good squeeze of lemon juice, the parsley and a pinch of sea salt and black pepper
  6. Taste and adjust the seasoning, oil and lemon as needed
  7. Place in a dish and sprinkle with paprika
  8. Can be served with sliced crunchy veg, such as carrots, cucumbers, peppers orsome toasted wholemeal wrap, flatbread, pitta bread, waterbiscuits or ricecakes

Serves 12.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Broad bean dip

Ingredients:

  • 300 g broad beans
  • 3 tbsp light cream-cheese
  • 1⁄2 a lemon
  • 1 tbsp fresh dill

Method:

  1. Bring a large pan of water to the boil
  2. Add the broad beans and cook until tender
  3. Drain and refresh under cold water
  4. Blend the broad beans, cream cheese and a little seasoning together in a food processor
  5. Put in a bowl and squeeze in the lemon juice
  6. Finely chop and stir through the dill
  7. Can be served with toasted wholemeal wrap, flatbread, pitta bread,waterbiscuits or ricecakes

Serves 12.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Chickpea & Potato Curry

Ingredients:

  • 500g potatoes, peeled and cut into cubes
  • 3 tbsp olive oil
  • 1 large onion, diced
  • 3 clove garlic, mined
  • 2 tsp curry powder
  • 1 tsp salt
  • pinch of cayenne pepper
  • 1 large tine diced tomatoes
  • 1 cup water
  • 1 small tine chickpeas, rinsed
  • 130g frozen peas
  • 1⁄2 tsp garam masala

Method:

  1. Boil the water and add potatoes, cover and steam for 6-8 minutes until tender. Set the potatoes aside. Dry the pot
  2. Heat oil in the pot over medium-high heat
  3. Add onion and cook, stirring often, until soft for 3-5 minutes
  4. Add garlic, curry powder, salt and cayenne; cook, stirring constantly, for 1 minute
  5. Stir in tomatoes and their juice; cook for 2 minutes
  6. Transfer the mixture to a blender or food processor
  7. Add 1/2 cup water and puree until smooth
  8. Return the puree to the pot. Pulse the remaining 1⁄4 cup water in the blender or food processor to rinse the sauce residue
  9. Add to the pot along with the reserved potatoes, chickpeas, peas and garam masala
  10. Cook,stirring often, until hot, about 5minutes

Serves 4.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Chicken & quinoa stir-fry

Ingredients:

  • 1 tbsp fresh lime juice
  • 1/2 tsp brown sugar
  • 1 tsp sesame oil
  • 400g chicken mince
  • 1 large onion, finely chopped
  • 2 cloves garlic, crushed
  • 175g red coloured peppers, quartered, deseeded
  • 200g peas
  • 1 tbsp water
  • 200g cooked quinoa

Method:

  1. Combine lime juice and sugar in a bowl, stirring to dissolve sugar. Set aside
  2. Heat half the oil in a large wok over high heat
  3. Stir-fry the mince, in 2 batches, for 3-5 minutes or until golden. Transfer to a bowl
  4. Heat the remaining oil in the wok. Add the onion and stir-fry for 1 minute or until golden
  5. Add the garlic, red peppers, peas and water. Stir-fry for 1-2 minutes or until almost cooked
  6. Add the chicken and quinoa
  7. Stir-fry until warmed through. Serve seasoned with freshly ground black pepper

Serves 4.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Sweet potato salad

Ingredients:

  • 700g sweet potato, cut into wedges
  • 2 tbsps olive oil
  • 250g wholemeal couscous
  • 400g red kidney beans, rinsed and drained
  • 2 tbsp chopped fresh dill
  • 45g roasted almonds, chopped
  • 1 tbsp balsamic vinegar
  • 80g soft cheeslet, crumbled
  • 45g pomegranate

Method:

  1. Preheat oven
  2. Line a baking tray with baking paper. Place the sweet potato on prepared tray and drizzle over 1 tbsp olive oil. Bake for 25 minutes or until golden and tender
  3. Meanwhile, prepare the couscous following packet directions
  4. Combine the couscous, red kidney beans, dill, almonds, roasted sweetpotato, balsamic and the remaining oil in a large bowl
  5. Season and toss to combine
  6. Serve with sprinkled cheeselets crumbles and pomegranate

Serves 4.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Low Fat Oatmeal, Banana and Apple Breakfast Muffins

Ingredients:

  • 190g oatmeal
  • 130g whole wheat flour (all purpose)
  • 3 tsps baking powder
  • 1/2 tsp salt
  • 1/2 tsps cinnamon
  • 1/2 tsp nutmeg
  • 2 eggs
  • 1 tbsp vegetable oil
  • 1 tbsp sugar
  • 85g skimmed milk
  • 130g bananas (mashed ripe)
  • 130g apples (grated, approximately one large apple)

 

Method:

  1. Mix together the oatmeal, wholewheat flour, baking powder, salt, cinnamon and nutmeg. Set aside
  2. Beat together the eggs, oil and sugar until fluffy
  3. Blend in the milk
  4. Fold in the dry ingredients and when the flour is almost incorporated fold in themashed banana and grated apple
  5. Do not over mix. Fold in only until the fruit is mixed through the batter
  6. Spoon into greased or paper lined muffin tins and bake at 350 degrees F for 20 -25minutes or until a toothpick inserted in the centre comes out clean. Best served warm

Serves 12.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Low Fat Apple-Bran Muffins

Ingredients:

  • 190g wheat bran
  • 130ml skimmed milk
  • 130g all-purpose flour
  • 30g brown sugar
  • 1 tsp baking soda
  • 2 egg whites
  • 2 apples (grated)

 

Method:

  1. In a small bowl, combine bran and skimmed milk. Set aside to soak for 10 minutes.
  2. Preheat oven to 350 degrees F (175 degrees C). Lightly grease muffin pan, or use paper liners.
  3. In a large bowl, mix together flour, brown sugar and baking soda. Stir in bran mixture and egg whites. Fold in grated apple. Divide batter into 12 muffin cups.
  4. Bake in preheated oven for 16 to 18 minutes, or until a toothpick inserted into the centre comes out clean. Allow to cool for 5 minutes before removing from the pan.

Serves 12.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Low-Fat Strawberry and Cinnamon Muffins

Ingredients:

  • 190g all-purpose flour
  • 50g sugar
  • 2.5 tsps baking powder
  • 1 tsp ground cinnamon
  • 1/4 tsp salt
  • 85g fat free yogurt (vanilla)
  • 3 tbsps skimmed milk
  • 1 large egg (lightly beaten)
  • cooking spray
  • 50g sugar free- strawberry jam
  • 1/2 tsp ground cinnamon

 

Method:

  1. Lightly spoon flour into dry measuring cups, and level with a knife
  2. Combine flour and the next 4 ingredients in a large bowl, stirring well with a whisk. Make a well in centre of flour mixture
  3. Combine yogurt, milk, and egg in a bowl, stirring well with a whisk. Add yogurt mixture to flour mixture, stirring just until moist
  4. Place 12 foil cup liners in muffin cups; coat liners with cooking spray.
  5. Spoon 1 tablespoon batter, into each liner. Top each with 1 teaspoon sugar-free jam
  6. Top evenly with the remaining batter
  7. Sprinkle 1/2 teaspoon cinnamon over batter
  8. Bake at 375o for 15 minutes or until a wooden pick inserted in centre comes out clean

Serves 12.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Lemon and Poppy Seed Muffins

Ingredients:

  • 250g all-purpose flour
  • 1 tbsp sugar
  • 2 tbsps poppy seeds
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1 tbsp vegetable oil
  • 1 tsp grated lemon zest
  • 2 tbsps fresh lemon juice
  • 1 lemon low-fat yoghurt
  • 1 large egg (lightly beaten)
  • cooking spray

Method:

  1. Combine first 5 ingredients in a medium bowl; make a well in centre of mixture
  2. Combine oil, rind, juice, yoghurt, and egg; stir well
  3. Add to dry ingredients, stirring just until moist
  4. Spoon batter into each of 12 muffin cups coated with cooking spray
  5. Bake at 400° for 14 minutes or until golden
  6. Remove muffins from pan immediately; place on a wire rack

Serves 12.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Low-Fat All-Bran, Banana and Cocoa Muffins

Ingredients:

  • 130g all-purpose flour
  • 30g sugar
  • 1 tsp cocoa powder
  • 2 tsps baking powder
  • 1/4 tsp baking soda
  • 1/2 tsp salt
  • 250g Bran (Kellogg’s* All-, * Original cereal)
  • 100ml skimmed milk
  • 2 egg whites
  • 1 tbsp vegetable oil
  • 130g bananas (sliced ripe, partially mashed)

Method:

  1. In medium bowl, mix together flour, sugar, cocoa, baking powder, baking soda and salt. Set aside
  2. In large mixing bowl, mix together cereal and milk. Let stand for 5 minutes or until cereal is softened
  3. Stir in egg whites and oil; beat well.
  4. Stir in bananas. Add flour mixture, stirring only until combined. (Mixture will be thick.)
  5. Spoon batter into 12 large muffin tins, coated with non-stick cooking spray or lined with muffin papers
  6. Bake at 200 degrees C (400 degrees F) for about 20 minutes or until browned and firm to the touch

Serves 12.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Linguine with avocado, tomato & lime

Ingredients:

  • 125g wholemeal linguine
  • 1 lime, zested and juiced
  • 1 avocado, peeled and chopped
  • 2 large tomatoes, chopped
  • 1 onion, finely chopped
  • 1 red pepper, finely chopped
  • 2 tbsp coriander, chopped

 

Method:

  1. Cook the pasta according to pack instructions
  2. Meanwhile put the lime juice and zest in medium bowl with avocado,tomatoes, coriander, onion and peppers
  3. Drain the pasta, toss into the bowl and mix well
  4. Serve straight away while still warm, or cold

Serves 2.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Pomegranate chicken with almond couscous

Ingredients:

  • 1 tbsp olive oil
  • 200g couscous
  • 1 large onion, halved and thinly sliced
  • 600g chicken breast, chopped
  • 2 tbsp chicken spices
  • 190ml pomegranate juice
  • 80g pomegranate seeds
  • 100g toasted almond flakes
  • 1 tsp mint, chopped

 

Method:

  1. Boil the kettle and heat the oil in a large frying pan
  2. Put the couscous in a bowl with some chicken seasoning
  3. Add the onion to the pan and fry for a few minutes to soften
  4. Pour boiling water over the couscous to just cover, then cover the bowl with a tea-towel and set aside
  5. Push the onion to one side of the pan, add the chicken breast and brown on all sides
  6. Add the pomegranate juice and let simmer for 10 minutes, until the sauce has thickened and the chicken is cooked through
  7. Stir through he pomegranate seeds, saving a few to scatter over before serving
  8. After 5 minutes, fluff up the couscous with a fork and stir through the almonds and mint
  9. Serve the chicken on the couscous with the sauce spooned over

Serves 4.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Nutty chicken satay strips

Ingredients:

  • 2 tbsp chucky peanut butter (without palm oil or sugar)
  • 1 garlic clove, finely grated
  • 1 tsp Madras curry powder
  • few shakes soy sauce
  • 2 tsp lime juice
  • 2 skinless, chicken breast fillets (about 300g) cut into thick strips
  • 60g cucumber, cut into fingers
  • sweet chilli sauce, to serve

Method:

  1. Mix 2 tbsp chucky peanut butter with 1 finely grated garlic clove, 1 tsp Madras curry powder, a few shakes of soy sauce and 2 tsp lime juice in a bowl
  2. Some nut butters are thicker than others, so if necessary, add dash of boiling water to get a coating consistency
  3. Add 2 skinless chicken breast fillets, cut into strips, and mix well
  4. Arrange on the baking sheet, spaced apart and bake in the oven for 8-10 minutes until cooked, but still juicy
  5. Eat warm with roughly cucumber, cut into fingers and sweet chilli sauce
  6. Alternatively, leave to cool and keep in the fridge for up to 2 days

Serves 2.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Spiced carrot & lentil soup

Ingredients:

  • 2 tsp cumin seeds
  • pinch chilli flakes
  • 2 tbsp olive oil
  • 600g carrots, washed and coarsely grated (no need to peel)
  • 150g split red lentils
  • 1 Ltr hot vegetable stock
  • 125ml skimmed milk

Method:

  1. Heat a large saucepan and dry-fry 2 tsp cumin seeds and a pinch of chilli flakes for 1 min, or until they start to jump around the pan and release their aromas
  2. Scoop out about half with a spoon and set aside
  3. Add 2 tbsp olive oil, 600g coarsely grated carrots, 150g split red lentils, 1Its hot vegetable stock and 125ml skimmed milk to the pan and bring tothe boil
  4. Simmer for 15 minutes until the lentils have swollen and softened
  5. Pour the soup into a food blender or liquidizer until smooth

Serves 4.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Prawn & salmon burgers

Ingredients:

  • 180g peeled raw prawns, roughly chopped
  • 4 skinless salmon fillets, chopped into small chunks
  • 3 spring onion, roughly chopped
  • 1 lemon, zested and juiced
  • 2 tsp coriander
  • 60g Greek yoghurt
  • 4 tsp chilli sauce
  • 1 lettuce, shredded
  • 1 cucumber, peeled
  • 1 tbsp olive oil
  • 4 wholemeal buns, toasted to serve

 

Method:

  1. Blend the prawns, half the salmon, lemon zest and half the coriander until it forms a coarse paste
  2. Tip into a bowl, stir in the rest of the prawns and salmon, season well and shape into four burgers. Refrigerate for 10 minutes
  3. Mix the Greek yoghurt and chilli sauce together in a small bowl, season and add some lemon juice to taste
  4. Mix the lettuce, cumber, remaining lemon juice and 1 tsp olive oil, then set aside
  5. Heat the remaining oil in a large frying pan and fry the burgers for 3-4 minutes until they a nice crust and the fish is cooked through
  6. Serve with the salad on the side or in toasted burger buns and add some of the Greek yoghurt paste

Serves 4.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Smoky beans on toast

Ingredients:

  • 1⁄2 tbsp olive oil, plus extra for drizzling
  • 1⁄2 small onion, sliced
  • 1⁄2 small red pepper, thinly sliced into strips
  • 1 garlic clove, halved
  • 200g can chopped tomatoes
  • 1⁄2 tsp smoked paprika
  • 2 tsp red wine vinegar
  • 200g can butter beans or chickpeas, drained
  • pinch of sugar
  • 4 slice wholemeal bread
  • few parsley sprigs, finely chopped

 

Method:

  1. Heat the oil in a small pan, add the onion and pepper, and fry gently until soft, about 10-15 minutes
  2. Crush half the garlic and add this to the pan, along with the tomatoes, paprika, vinegar, beans, sugar and some seasoning
  3. Bring to a simmer and cook for 10-15 minutes or until slightly reduced and thickened
  4. Toast the bread, rub with the remaining garlic and drizzle with a little oil
  5. Spoon the beans over the toast, drizzle with a little more oil and scatter overthe parsley

Serves 4.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Lemon cod with basil bean mash

Ingredients:

  • 20 cherry tomatoes
  • 1 tbsp olive oil
  • 300g Cod fillets, skinless
  • 1 lemon zest
  • 2 tbsp lemon juice
  • 240g beans
  • 1 garlic clove
  • bunch basil , leaves and stalks separated
  • 100ml low-sodium chicken or vegetable stock

Method:

  1. Heat oven
  2. Put the tomatoes onto a baking tray, rub with a little oil and some seasoning, then roast for 5 minutes until the skins are starting to split
  3. Add the fish to the tray, top with most of the lemon zest and some more seasoning, then drizzle with a little more oil. Roast for 8-10 minutes until the fish flakes easily.
  4. Meanwhile, cook the beans in a pan of boiling water for 3 minutes until just tender
  5. Drain, then tip into a food processor with the rest of the oil, garlic, basil stalks, lemon juice and stock, then pulse to a thick, slightly rough purée
  6. Season to taste
  7. Divide the tomatoes and mash between two plates, top with the cod, then scatter with basil leaves and the remaining lemon zest to serve.

Serves 2.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Spicy chicken & avocado wraps

Ingredients:

  • 200g chicken breast, thinly sliced
  • 2 tbsp lemon juice
  • 1⁄2 tsp mild chilli powder
  • 1 garlic clove, chopped
  • 1 tsp olive oil
  • 2 wholemeal wraps
  • 1 avocado, halved
  • 1 red pepper, sliced

Method:

  1. Mix the chicken with the lime juice, chilli powder and garlic
  2. Heat the oil in a non-stick frying pan then fry the chicken for a couple ofminutes – it will cook very quickly so keep an eye on it
  3. Meanwhile, warm the wraps following the pack instructions. Do not let themdry out or they are difficult to roll
  4. Squash half an avocado onto each wrap, add the peppers to the pan to warmthem through then pile onto the wraps with the chicken
  5. Roll up, cut in half and eat

Serves 2.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Inside-out chicken Kiev

Ingredients:

  • 4 skinless, boneless chicken breasts
  • 25g garlic butter, softened
  • 25g wholemeal breadcrumbs (1 slice)

 

Method:

  1. Place the chicken on a baking tray, rub with a little of the butter, season and cook under the grill for 15 minutes turning once until cooked through
  2. Mix together the remaining garlic butter and breadcrumbs
  3. Remove the chicken from the grill and top each breast with a smear of the breadcrumbed butter
  4. Return to the grill and cook 3-5 minutes until the breadcrumbs are golden and the butter melted
  5. Serve alongside new potatoes and peas or broad beans

Make it Spicy:

Stir 1 tbsp korma paste through the breadcrumb mixture, then cook as above

Serves 4.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Spanish rice (Paella)

Ingredients:

  • 1 onion, sliced
  • 1 red and 1 green pepper, deseeded and sliced
  • 50g chorizo, sliced
  • 2 garlic cloves, crushed
  • 1 tbsp olive oil
  • 250g brown rice
  • 400g can chopped tomato
  • 200g raw, peeled prawns, defrosted if frozen

 

Method:

  1. Boil the kettle. In a non-stick frying or shallow pan with a lid, fry the onion, peppers, chorizo and garlic in the oil over a high heat for 3 minutes
  2. Stir in the rice and chopped tomatoes with 500ml boiling water, cover, then cook over a high heat for 12 minutes
  3. Uncover, then stir – the rice should be almost tender
  4. Stir in the prawns, with a splash more water if the rice is looking dry, thencook for another min until the prawns are just pink and rice tender

 

Serves 4.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Lemon-spiced chicken with chickpeas

Ingredients:

  • 1 tbsp olive oil
  • 1 onion, halved and thinly sliced
  • 500g skinless chicken breasts, cut into chunks
  • 1 tsp ground coriander
  • 1 tsp ground cumin
  • zest and juice 1 lemon
  • 400g can chickpea , drained
  • 200ml chicken stock
  • 250g bag spinach

 

Method:

  1. Heat the oil in a large frying pan, then fry the onion gently for 5 minutes
  2. Turn up the heat and add the chicken, frying for about 3 minutes untilgolden
  3. Stir in the spices and lemon zest, fry for 1 more minute, then tip in thechickpeas and stock
  4. Put the lid on and simmer for 5 minutes
  5. Season to taste, then tip in spinach and re-cover
  6. Leave to wilt for 2 minutes, then stir through
  7. Squeeze over the lemon juice just before serving

 

Serves 4.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Prawn curry in a hurry

Ingredients:

  • 2 tbsp curry paste
  • 1 onion, finely sliced
  • 200g large raw prawns, defrosted if frozen
  • 400g can chopped tomatoes
  • 1 clove garlic, finely chopped
  • some corainder

 

Method:

  1. Drizzle some oil from the curry paste jar into a wok or large frying pan, gently heat, then add the onion
  2. Sizzle over a low heat for 4 minutes until the onion softens, then stir in the paste and cook for a few minutes longer
  3. Stir in the prawns and tomatoes, then bring to a simmer
  4. Season, if you like, then add the coriander just before serving
  5. Can be served with 120g brown rice or wholemeal Naan bread

 

Serves 2.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Healthy chicken curry

Ingredients:

  • 1 large onion, chopped
  • ginger chopped to make 1 tbsp
  • 1 red chilli, diced
  • 1⁄2 tbsp ground coriander
  • 1⁄2 tbsp ground cumin
  • 1⁄2 tbsp medium curry powder
  • 2 red peppers, deseeded and diced
  • 4 skinless chicken breasts, diced
  • 1 small cauliflower, cut into florets
  • 400g tin chopped tomatoes
  • 250g baby spinach

 

Method:

  1. Blend the onion, ginger and chilli with a splash of water in a small blender
  2. Put into a pan, and bring to a simmer
  3. Add the spices with a pinch of salt, cook for a minute, then add the peppers,chicken and cauliflower, stir into the curry paste and cook for another 5minutes
  4. Add the chopped tomatoes, half-fill the tin with water and put into the pan
  5. Simmer for 25 minutes until the chicken is cooked through.
  6. Cook for another few minutes if the sauce is too thin, then stir through thespinach until wilted
  7. Season, and serve in bowls

 

Serves 6.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Chargrilled tuna with crunchy lemon bulgar salad

Ingredients:

  • 2 tuna steaks
  • 2 tsp olive oil

Salad

  • 1 lemon, 1⁄2 juiced and 1⁄2 cut into wedges
  • 1 clove garlic
  • 1 small onion, finely diced
  • 2 celery stalks, finely diced
  • 10 cherry tomatoes, diced
  • 60g cucumber, finely diced
  • flat-leaf parsley a small bunch, chopped
  • 50g bulgar wheat

Method:

  1. To make the salad, put all the ingredients except the bulgar in a bowl, season really well then toss together
  2. The garlic is there to help flavour the salad without becoming overpowering so discard it before serving
  3. Put the bulgar wheat in a bowl and just cover with boiling water
  4. Cover with clingfilm then leave for 20 minutes
  5. Drain really well then tip onto kitchen paper and cool
  6. Add to the salad bowl and toss
  7. Heat a griddle pan to very hot. Rub the tuna with olive oil, season well then griddle for 1-2 minutes per side depending on thickness. Put on a plate and rest for a minute
  8. Give the salad one final toss and throw away the garlic
  9. Spoon the salad onto plates then slice the tuna in half and sit on top
  10. Serve with the lemon wedges

 

Serves 2.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Figgy banana bread

Ingredients:

  • 100g dried figs
  • 30ml olive oil
  • 125g natural low-fat vanilla yoghurt
  • 1 tsp vanilla extract
  • 2 ripe bananas
  • 1 large eggs
  • 75g wholemeal self-raising flour
  • 1⁄2 teaspoon baking powder
  • 50 g ground almonds
  • 1 tsp poppy seeds
  • ground turmeric
  • 1⁄2 apple
  • 25g whole almonds

Method:

Preheat the oven

  1. Place figs in a food processor with the oil, yoghurt, vanilla extract, peeled bananas andeggs, blend until smooth
  2. Add the flour, baking powder, ground almonds, poppy seeds and turmeric and pulseuntil just combined
  3. Coarsely grate and stir in the apple
  4. Spoon the mixture into the prepared pan and spread out evenly
  5. Tear over the remaining figs, pushing them in slightly, then chop the almonds andscatter over
  6. Bake for 35 to 40 minutes, or until golden, cooked through and an inserted skewercomes out clean
  7. Store any extra portions in an airtight container, where it will keep for 2 to 3 days

 

Serves 6.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Sweet potato muffins

Ingredients:

  • olive oil
  • 600 g sweet potatoes or 1⁄2 a butternut squash
  • 3 spring onions
  • 4 large free-range eggs
  • 5 tablespoons cottage cheese
  • 250 g wholemeal self-raising flour
  • 50 g white cheeselet, grated
  • 1 tbsp sunflower seeds
  • 1 tbsp poppy seeds

Method:

  1. Preheat the oven
  2. Line a 12-hole muffin tin with paper cases and then lightly wipe each one with oiled kitchen paper
  3. Peel the sweet potatoes or squash and coarsely grate into a large bowl
  4. Trim the spring onions, then finely slice
  5. Crack in the eggs, add the cottage cheese and flour, then finely grate in most of the cheeselet and season with sea salt and black pepper. Mix until nicely combined
  6. Evenly divide the muffin mixture between the cases
  7. Sprinkle over the sunflower and poppy seeds
  8. Use the remaining cheeselet to give a light dusting of cheese over each one, then bake at the bottom of the oven for 45 to 50 minutes (if using squash, it’ll be a bit quicker – check after 35 minutes), or until golden and set

 

Serves 12.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Smoked salmon & poached eggs on toast

Ingredients:

  • 2 large free-range eggs
  • 2 slices smoked salmon
  • 2 slices whole bread
  • 1tsp roasted pumpkin seeds

Method:

  1. Half-fill a wide pan with boiling salted water, and bring it to a light simmer over a medium heat
  2. Crack one of the eggs into a cup and gently pour it into the water in one fluid movement. Repeat with the other egg
  3. You’ll see them begin to cook immediately
  4. To check whether they’re done, remove one carefully from the pan with a spoon and give it a gentle push with a teaspoon
  5. When they’re ready, remove them to some kitchen paper to dry off
  6. Serve with a slice of wholemeal toast, 1 slice of smoked salmon some pumpkin seeds and a sprinkle of sea salt and black pepper

 

Serves 2.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Tomato & basil omelette

Ingredients:

  • 2 sprigs of fresh basil
  • 6 cherry tomatoes
  • 3 large free-range eggs
  • olive oil

Method:

  1. Pick the leaves off the basil and roughly tear them
  2. Cut the cherry tomatoes in half
  3. Crack the eggs into a mixing bowl and add a tiny pinch of salt and pepper. Beat well with a fork until fully combined
  4. Place a small non-stick frying pan on a low heat to warm up
  5. Add 1⁄2 tablespoon of olive oil to the pan and turn the heat up to high
  6. Carefully add the tomatoes and fry for 1 minute
  7. Turn the heat down to low and sprinkle over the basil leaves
  8. Carefully pour in the eggs and then tilt the pan to spread them out evenly
  9. When the omelette begins to cook and firm up, but still has a little raw egg ontop, use a spatula to ease around the edges of the omelette, then fold it over in half – when it starts to turn golden brown underneath, remove the pan from the heat and slide the omelette on to a plate
  10. Can also be served with wholegrain toast

 

Serves 2.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Classic guacamole

Ingredients:

  • 1 small onion
  • 3 ripe avocados
  • 1 bunch of fresh coriander
  • 6 ripe cherry tomatoes
  • 2 limes
  • olive oil

Method:

  1. Peel and chop the onion
  2. De-stone the avocados and scoop the flesh
  3. Start chopping it all together until fine and well combined
  4. Pick over most of the coriander leaves, roughly chop and add the tomatoes,then continue chopping it all together
  5. Add the juice from 1 lime and 1 tbsp of olive oil, then season to taste withsea salt, black pepper and more lime juice, if needed and then serve
  6. Can be served with toasted wholemeal wrap, flatbread, pitta bread, waterbiscuits or ricecakes

 

Serves 12.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Classic tomato salsa

Ingredients:

  • 6 ripe tomatoes
  • 1 big bunch of fresh coriander
  • 1 onion
  • 2 jalapeno or green peppers
  • 1 clove garlic
  • 1-2 limes
  • olive oil

Method:

  1. Finely chop the tomatoes and coriander and place into a large bowl
  2. Peel and finely chop the onion, jalapenos or green peppers, then scrape into thebowl
  3. Peel and finely grate in the garlic
  4. Squeeze in the juice from 1 lime, add 2 tbsps of olive oil, and mix well
  5. Season to taste with sea salt, black pepper and more lime juice, if needed
  6. Serve straightaway or cover and set aside for a few hours

 

Serves 12.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Minty yoghurt dip

Ingredients:

  • big bunch of fresh mint
  • 1 lemon
  • 1⁄2 small garlic clove
  • 200g natural low-fat yoghurt
  • sea salt
  • freshly ground black pepper

Method:

  1. Pick and finely chop the mint leaves then add them to a mixing bowl
  2. Finely grate the zest of half a lemon and then transfer to the bowl
  3. Cut the lemon in half, squeeze the juice into the bowl
  4. Peel and very finely chop the garlic, then scoop it into the bowl
  1. Add the low-fat yoghurt and a pinch of salt and pepper, then stir everything together
  2. Have a taste and add a squeeze more lemon juice, if you think it needs it
  3. Can be served with toasted wholemeal wrap, flatbread, pitta bread, waterbiscuits or ricecakes

 

Serves 12.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Easy flatbreads

Ingredients:

  • 350g self-raising flour, plus extra for dusting
  • 1 tsp baking powder
  • 350g natural low-fat yoghurt

Method:

  1. Add all the flatbread ingredients to a mixing bowl and mix together with a spoon, then use clean hands to bring everything together
  2. Dust a clean work surface with flour and then tip out the dough
  3. Put the dough into a floured-dusted bowl and cover with a plate, then leave aside
  4. Dust a clean work surface and rolling pin with flour, then divide the dough in half, then divide each half into 6 equal-sized pieces (roughly the size of a golf ball).
  5. With your hands, pat and flatten the dough, then use a rolling pin to roll each piece into 12cm rounds
  6. Use a knife to cut 6 lines into the centre of each round,
  7. Place the griddle pan on a high heat, then once hot, cook each one for 1 to 2 minutes on each side

Serves 12.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

2 minutes cool beans salad

Ingredients:

  • 1 tbsp olive oil
  • 1 clove garlic, minced
  • 1 tsp salt
  • 1 tsp ground cumin
  • 1 tsp chili powder
  • pinch of black pepper
  • 400g wholegrain basmati rice
  • 1 small can red kidney beans, rinsed and drained
  • 1 small can white beans, rinsed and drained
  • 1 small can corn, rinsed and drained
  • 4 onions, sliced
  • 1 small red pepper, chopped

Method:

  1. In a large bowl, whisk all the ingredients. Chill until serving

Serves 6.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Greek Pasta Bake

Ingredients:

  • 400g uncooked wholegrain spiral or penne pasta
  • 500g chicken breast, diced
  • 1 large can tomato sauce
  • 1 small can diced tomatoes, drained
  • 1 pack frozen spinach, thawed and squeezed dry
  • 100g sliced olives, drained
  • 1 small onion, chopped
  • 1 small green pepper, chopped
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • 1 cup shredded mozzarella cheese
  • 70g crumbled feta cheese

Method:

  1. Cook pasta according to package directions; drain
  2. In a large bowl, combine the pasta, cooked chicken, tomato sauce, tomatoes,spinach, olives, onion, green pepper, basil and oregano
  3. Transfer to dish coated with cooking spray
  4. Sprinkle with feta cheeses
  5. Bake, uncovered

Serves 8.

Roxanne Meli – M.Sc. (Syd.), B.Sc. (Melit.), Pg.Dip. (Melit.) (Syd.) (Lond.)

Recipes