The Slim For Life Diet Recipes

Breakfast Ideas

Eggs (scrambled, poached or fried), mushroom and tomato

Spanish Omelette

Scrambled eggs with salmon, cream cheese, capers and dill

Carolyn’s soup

Berries with double cream

Organic trout or salmon with salad

Carolyns’ health apple crumble and custard or cream

Low GI fruit with “yellow-box honey custard”

Jalna® Yoghurt

Porridge with yellow-box honey and cream

Country life® dark rye toast spread with:-

-100% Fruit spread or jam.

-Avocado 

-Organic peanut butter 100% peanut (no added oil or sugar)

-Yellow Box or Stringy Bark honey

-Tahini, or creamed sesame seeds can be found in health food stores and many large

supermarkets. Carbohydrate values vary, but it should be possible to find a brand

containing no more than 5 g per 100 g.

Low GI fruit, Cheese, nuts and vegetable sticks

Sardines, salmon or trout on whole grain toast

Lunch Ideas

Salads are always a healthy choice!

Fast food restaurants have made an effort to offer healthier salads however they are still not your best option. This does NOT mean, however, that a salad is a worse option than a burger and fries or deep fried chicken. It’s mainly a matter of avoiding the unhealthy dressings and breads. It is far better to eat a burger and ditch the bread.

The absolute best thing you can do for yourself and your family is to take control of your health by preparing your meals at home.

But, if you do order restaurant salads, keeping these few tips in mind can help you make your meal as healthy as possible:

Add chicken, lamb, salmon or egg.  A salad is a very healthy choice for lunch especially if it’s loaded up with organic raw fresh vegetables. However, you’ll likely find yourself very hungry soon after if you don’t add any protein. (Just stay clear of the deep fried kind coated in bread crumbs and cooked in canola, soy or cotton seed oil!) .

Forget commercial salad dressings. They’re typically full of trans fat, sugar, aspartame and other processed ingredients; instead choose olive oil and lemon juice or sour cream or cream dressing.

Lose the bread. No matter what the meal, you’re better off without the bread. Also watch out for "hidden" bread in salads such as croutons.   

Prepare your fresh, raw and organically grown salads at home, like spinach, avocados, cucumber, lettuce, mushrooms, celery, cauliflower and capsicum.

Please note that while I recommend organic foods to avoid as many toxins and for the most nutritional benefits, if you can’t find or afford fresh, raw and organically grown fruit and vegetables, don’t use this as an excuse to not eat any vegetables. Eating vegetables, whether they are fresh and organic or not, is much better than not eating any vegetables at all.

ASPARAGUS FRITTATA

Ingredients

2 Tablespoons olive oil
1/2 cup thinly sliced onion
1 clove garlic, minced
1 tsp. chopped fresh thyme
1/2 medium tomato, seeded and diced
12 cooked asparagus stalks cut into 2-inch pieces
8 large eggs
½ teaspoon Herbanare® herb seasoning salt
½ tsp. pepper
½ cup freshly grated Parmesan cheese

1. Heat 1 Tablespoon of the olive oil over medium heat in a 9 to 10-inch, preferably nonstick, (Not Teflon®) ovenproof frying pan.
2. Add the onion, garlic and thyme. Sauté until the onion is soft.
3. Add the asparagus and cook for a minute longer.
4. Add half of the tomato and give a few stirs.
5. Remove the vegetables and wipe out the pan.
6. Turn on the broiler. While it is heating, beat the eggs, salt, pepper and cheese together.
7. In the same frying pan, heat the remaining oil over medium heat.
8. Pour in the eggs and scatter the vegetables on top of the eggs.
9. Turn the heat to low and cook until the frittata is golden brown on the bottom, 5-8 minutes. Place the frittata under the broiler and cook until firm.
10. Slide onto a plate and garnish with the remaining chopped tomato.

BASIL, TOMATO, CREAM CHEESE FRITTATA

Ingredients

13 eggs
Salt and pepper to taste
1/4 teaspoon dried sage
1/4 teaspoon dried oregano
1/4 teaspoon dried thyme
1 tablespoon butter
4 medium plum tomato or roman sliced
1 cup fresh basil leaves finely chopped
1/2 pound cream cheese cubed

1. Whisk together eggs, salt, pepper, and sage/oregano/thyme.
2. In large skillet, melt butter over medium heat.
3. Sauté tomatoes one minute.
4. Lower heat and add basil sautéing until limp, 1-2 minutes.
5. Pour egg mixture over all and top with cream cheese cubes.
6. Cover and cook over low heat approximately 20 minutes or until set on top;

DILL & LEMON SALMON

 Ingredients

4 salmon fillets
Cup butter, melted
5 tablespoons lemon juice
1 tablespoon dried dill weed
¼ teaspoon garlic powder
Sea salt to taste
Freshly ground black pepper to taste

1. Preheat oven to 350 degrees F (175 degrees C).
2.  Lightly grease a medium baking dish.
3. Place salmon in the baking dish.
4. Mix the butter and lemon juice in a small bowl, and drizzle over the salmon.
5.  Season with dill, garlic powder, sea salt, and pepper.
6. Bake 25 minutes in the preheated oven, or until salmon is easily flaked with a fork.

SALMON IN A PAN

 Ingredients

4 salmon fillets 
1 tablespoon balsamic vinegar
3 tablespoons olive oil
¼ cup lemon juice
1 clove garlic, minced
1 small sprig fresh rosemary leaves minced
2 extra tablespoons olive oil

1. Place salmon fillets into a shallow, glass dish.
2. Whisk together vinegar, olive oil, lemon juice, garlic, and rosemary; pour over salmon 
3. Cover, and refrigerate at least 30 minutes.
4. Remove salmon from marinade, and shake off excess. Discard remaining marinade.
5. Pour olive oil in a medium hot frying pan and add the salmon
6. Cook until fish is opaque in the center and flakes easily with a fork, about 4 minutes per side.

CRISPY SALMON IN A PAN

 Ingredients

4 salmon fillets 
2 tablespoons olive oil
¼ cup lemon juice
1 clove garlic, minced
2 extra tablespoons olive oil

1. Heat 1 Tablespoon of the olive oil over medium heat, preferably nonstick, (Not Teflon®) frying pan.
2. Add the salmon and sprinkle over other remaining ingredients
3. Cook until fish is opaque in the center and flakes easily with a fork and skin is crisp.
4. Serve with salad and mashed sweet potato.

SMOKED SALMON ON PUMPERNICKEL BREAD

Ingredients

½ cup cream cheese
2 teaspoons lime or lemon juice
1 tablespoon fresh dill
Smoked salmon
1 red onion sliced thinly
Capers
Extra dill for garnish

1. Mix together cream cheese, lime and dill.
2. Spread mixture over pumpernickel bread.
3. Top with remaining ingredients and serve.

CAROLYNS’ QUICK QUICHE

Ingredients

4 eggs
1¾-cup milk
½ cup wholemeal flour
1 tablespoon butter
½ cup bacon pieces
½ chopped onion
2 cups grated tasty cheese
(Optional add capsicum, tomatoes and mushrooms)

1. Pre heat oven at 200°C
2. Sauté bacon and onion in butter.
3. Mix all ingredients together.
4. Pour into shallow ovenproof dish.
5. Sprinkle cheese on top.
6. Bake for 35-45 minutes.

CORN TOMATO AND ONION PANCACKES

Orgran® Buckwheat Pancake Mix

Follow the directions on the pack for Ranch Style Pancakes, substituting cream for milk and change the amounts to 280mls of water and 50mls of cream.

Add 1 small tin of corn 1 chopped onion and 1 small chopped tomato, fold into the mixture.

Continue to follow the directions on the back of the box.

Serve hot with tomato or BBQ sauce.

SPICY BARLEY & LENTIL SOUP

Serves 4 to 6

Ingredients
1 tablespoon olive oil

1 tablespoon butter
1 large onion (150g), finely chopped
3 cloves garlic, crushed
1/2 teaspoon turmeric
2 teaspoons curry powder
1/2 teaspoon ground cumin
1 teaspoon minced chilli
8 cups water
4 Swiss Nature Vegetable Cubes
1 cup (200g) red lentils
1/2 cup (100g) pearl barley
1 x 425g can tomatoes, undrained and mashed (or fresh tomatoes)
½ teaspoon Herbanare® herb seasoning salt

Freshly ground black pepper to taste
Chopped fresh parsley or coriander to serve

1. Heat olive oil and butter in a large saucepan.
2. Sauté onion and garlic in olive oil and butter until golden brown.
3. Add the turmeric, curry powder, cumin and chilli and cook, stirring, for 1 minute.
4. Stir in the water, stock, lentils, barley, tomatoes, and salt and pepper to taste.
5. Bring to a boil, cover and simmer about 45 minutes or until the lentils and barley are tender.
6. Serve sprinkled with parsley or coriander.

SALMON SPREAD

Ingredients

500g salmon fillets
1 package cream cheese, softened
½ cup sour cream
2 finely chopped shallots
½ teaspoon Herbanare® herb seasoning salt
2 teaspoons of finely chopped coriander 
2 tablespoons fresh lemon juice
1 avocado mashed

1. In a medium saucepan of simmering water, poach the salmon filets 10 minutes, or until flaky and tender.
2. In a medium bowl, mix together cream cheese, sour cream, shallots, salt, coriander, lemon juice and avocado.
3. Flake salmon into the mixture. Cover and refrigerate 8 hours, or overnight, before serving.
4. Spread on low GI toast, make into a sandwich or serve with a salad or sliced vegetables. (carrot or celery sticks)       

PITA BREAD PIZZA

Ingredients

Organic rye/wholemeal pita bread
2 Table spoons Organic tomato paste
Mixed herbs
Onion
Mushroom
Capsicum
Olives
Tomato
Sprinkle with grated cheese

1. Pre-heat oven to 190ºC
2. Place pita bread on lined oven tray
3. Spread tomato paste over pita bread
4. Sprinkle with mixed herbs
5. Chop and add any of the vegetables listed
6. Sprinkle with grated cheese
7. Bake until cheese is melted and slightly browned.

SALMON MORNAY

 Ingredients

600mls milk
½ cup corn flour
½ cup water
1 cup tasty grated cheese
1 onion chopped
¼ teaspoon nutmeg
¼ seasoned pepper
1 garlic clove (optional)
1 400g can salmon
2 sliced hard boiled eggs

1. Boil milk onion, garlic, nutmeg and pepper together.
2. Combine corn flour and water into a smooth paste.
3. Add corn flour mixture to milk and whisk until thick and smooth.
4. Add cheese and whisk until melted.
5. Drain and flake salmon and stir into mixture with eggs.
6. (Optional: add sweet corn, parsley, capsicum or peas.)
7. Serve with basmati rice

ASPARAGUS MORNAY

Prepare the same as Salmon Mornay except exchange asparagus for salmon.

 CAROLYNS’ LASAGNA

500g lean ground beef
1 finely chopped onion
3 cloves garlic, crushed
1 can crushed tomatoes
1 small jar tomato paste
½ cup water 
2 teaspoons dried basil leaves
1 teaspoon fennel seeds
2 teaspoon Italian seasoning 
 Ground black pepper to taste
4 tablespoons chopped fresh parsley
12 lasagna noodles sheets
500g ricotta cheese
1 egg
300g mozzarella cheese, sliced
300g cup grated Parmesan cheese

1. In a Dutch oven cook ground beef, onion, and garlic over medium heat until well browned.
2. Stir in crushed tomatoes, tomato paste and water. Season with basil, fennel seeds, Italian seasoning, pepper, and 2 tablespoons parsley.
3. Simmer, covered, for about 1 ½ hours, stirring occasionally.
4. Bring a large pot of lightly salted water to a boil.
5. Cook lasagna noodles in boiling water for 8 to 10 minutes.
6.  Drain noodles, and rinse with cold water.
7.  In a mixing bowl, combine ricotta cheese with egg, remaining parsley
8. Preheat oven to 375 degrees F (190 degrees C).
9. To assemble, spread 1 ½ cups of meat sauce in the bottom of a 9x13 inch baking dish. Arrange 6 noodles lengthwise over meat sauce.
10. Spread with one half of the ricotta cheese mixture.
11.  Top with a third of mozzarella cheese slices.
12. Spoon 1 ½ cups meat sauce over mozzarella, and sprinkle with some Parmesan cheese.
13. Repeat layers, and top with remaining mozzarella and Parmesan cheese.
14. Cover with baking paper to prevent sticking and then some foil
15. Bake in preheated oven for 25 minutes.
16. Remove paper and foil, and bake an additional 25 minutes.
17. Cool for 15 minutes before serving.

Dinner Ideas

Meat, poultry, fish and eggs for protein with low GI vegetables.

CAROLYNS' PIRI PIRI BEEF

Ingredients

1kg lean steak
1 tablespoon olive oil
1 teaspoon butter
1 cup chopped onions
3 cloves of garlic pressed
2½ cups sliced mushrooms
1¼ cup red wine
¾ cup water
1 tin chopped tomatoes or fresh tomatoes.
1 tablespoon tomato paste
2 beef or vegetable stock cubes
1 teaspoon piri piri seasoning
1 teaspoon fresh or dry thyme
1 bayleaf
Black pepper to taste
¼ cup cornflour
¼ cup water
(Optional, add more piri piri for an extra hot spicy flavour)

1. Marinade steak in red wine and piri piri over night or for at least 3 hours.
2. Pre heat oven to 170°C.
3. Sauté onion and garlic in olive oil and butter until golden brown.
4. Add mushrooms and sauté for a few minutes.
5. Remove meat from marinade and brown in pan.
6. Place all ingredients including marinade into a casserole dish and cover with lid.
7. Cook for 1½ hours.
8. Mix corn flour and water into a smooth paste and stir into casserole to thicken.
9. Remove bayleaf before serving.

SOUVLAKI

 Ingredients

1kg rump steak cut into 2.5cm cubes
2 large brown onions cut into wedges
1 large green capsicum
¼ cup cold pressed olive oil
¼ cup lemon juice
1 tablespoon dried rigani (Greek oregano)
Serve with low fat yoghurt and cucumber salad
Thread steak alternative on to skewers with onion and capsicum.

1. Combine olive oil, lemon juice and rigani.
2. Place skewers in a shallow dish and pour mixture over.
3. Marinade over night or for at least 3 hours.
4. Remove from marinade and grill.
5. Serve with a Greek salad.

HEARTY BEEF CASSEROLE

Ingredients

1 tablespoon cold pressed olive oil
2 teaspoons butter
1 kg chuck steak cut into 2.5 cm cubes
1 large chopped onion
3 garlic cloves, crushed
2 cups beef or vegetable stock
400g of caned chopped tomatoes
1 cup of sliced mushrooms
3 sticks of celery chopped
1 capsicum, diced
3 bay leaves
½ cup chopped parsley
Pepper to taste
3 tablespoons corn flour and enough water to make a smooth paste.

1. Preheat oven to 160°C.
2. Heat butter and olive oil in pan.
3. Brown meat and remove from pan.
4. Add onion and garlic to pan and cook until onion is golden brown.
5. Add remaining ingredients with the meat.
6. Pour in beef stock and cook for a few minutes.
7. Place all ingredients into a casserole dish.
8. Cover with lid and bake for 1½ to 2 hours
9. Mix corn flour and water and add enough to thicken casserole stirring until it boils.
10. Season to taste.
11. Serve with mashed sweet potato.

GARLIC AND ROSEMARY ROAST LEG OF LAMB

Ingredients

1 leg of lamb trimmed of all fat
1 tablespoon olive oil
1 teaspoon butter
3 garlic cloves
3 or 4 rosemary sprigs
4 small sweet potatoes
4 small onions
4 pieces Queensland blue pumpkin
2 tablespoons Orgran® gravy mix
375ml water

1. With a sharp knife, poke 10 holes, 3-4cm deep into the leg of lamb.
2. Push slithers of garlic into the holes in the lamb.
3. Cut rosemary into 4cm pieces and poke ends into lamb.
4. Rub lamb with olive oil and butter and place in an ovenproof dish.
5. Cover lamb with baking paper and roast in a hot oven for ½ hour.
6. Reduce heat to 170°C and roast until cooked approximately 2 more hours.
7. Baking paper can be removed for the last ½ hour of cooking.
8. Baste lamb with juices and turn every ½ hour.
9. Prepare vegetables (Sweet potatoes can be left whole with skins on.) and place on a baking tray covered with baking paper.
10. Spray vegetables with cold pressed olive oil.
11. Roast in oven on the top rack for 1 hour or until golden brown; turn a few times to prevent burning.
12. Remove lamb from dish and stand for 10 minutes before carving.
13. Mix gravy powder and water together and add to meat juices, stirring continuously over heat until thickening is achieved, add additional water if too thick.
14. Serve poured over meat with vegetables.
15. Also serve with green beans and other low GI vegetables. 

GRILLED TROUT WITH ALMONDS AND RED PEPPER CORNS

 Ingredients

2 whole trout
Salt and pepper
60g butter
½ cup slivered or flaked almonds
2 tablespoon chopped parsley
1 tablespoon lemon juice
2 tablespoon red pepper corns

1. Season trout with salt and pepper.
2. Heat butter in pan and add trout.
3. Cook gently for approximately 5 minutes each side.
4. Remove from pan; keep warm.
5. Add almonds to pan, sauté until golden brown and remove from pan.
6. Add parsley and lemon juice to remaining butter in pan and stir until combined.
7. Put trout on serving plates, sprinkle with almonds and red pepper corns; spoon over the parsley butter.

THAI SALMON FISH CAKES

Ingredients:
2 200g cans pink salmon, drained
2 eggs, beaten
2 teaspoons chillies, seeds removed, chopped (optional)
4 tablespoons coriander, chopped
4 tablespoons coconut, finely shredded
1 teaspoon five spice powder
2 kaffir lime leaf, sliced thinly (optional)
2 teaspoons fish sauce
4 spring onions, chopped
2 tablespoons olive oil, for frying

       1.  Remove any large bones from salmon.
       2.  Process all ingredients (apart from oil) in food processor until smooth.
       3.  Refrigerate the fish mixture for 15 minutes for easier handling.
       4.  Form the mixture into small cakes.
       5.  Heat oil in a non-stick frypan (NO Teflon®) over a medium heat.

       6.  Fry cakes approximately 2 to 3 minutes on each side or until golden brown.

Notes: Cakes can be dusted with cornflour before cooking

 Serve with a squeeze of lemon juice.

CHINESE 5 SPICE CHICKEN

1. Marinate chicken in soy sauce mixed with onion, garlic and ginger for 3-4 hours.
2. Grease baking dish with olive oil.
3. Arrange chicken in a baking dish.
4. Pour marinade over chicken.
5. Mix remaining ingredients, sprinkle over chicken.
6. Bake at 325°C for 1 hour turning once.

Serve with baked sweet potatoes and healthy stir fried vegetables.

HEALTHY STIR FRIED VEGETABLES

Ingredients

2 tablespoons olive oil
2 garlic cloves, crushed
1 onion chopped
1 cup sliced mushrooms
1 bunch of asparagus chopped into 2cm pieces
2 small yellow baby squash sliced
1 cup snow peas
½ cup green beans cut into 2cm pieces
1 capsicum sliced
1 zucchini sliced

1. Pour oil into a fry pan or wok and heat gently.
2. Add garlic and onion and sauté until onion is golden brown.
3. Add the vegetables and steam with lid on.
4. Stir every few minutes until tender but still a little crisp.
5. Serve as a side dish.

CAROLYNS’ LAMB CASSEROLE

Ingredients

500G diced lamb
1 cold pressed olive oil
1 teaspoon butter
1 cup chopped onion
1 clove garlic, crushed
½ cup chopped celery
1 cup sliced mushrooms
2 baby squash diced
½ capsicum diced
2 tablespoons tomato paste
1¼ cup red wine
1 teaspoon fresh chopped thyme
1 teaspoon fresh chopped marjoram|
1 tablespoon fresh rosemary removed from stalk
¼ teaspoon mixed herbs
¼ cup sour cream
1 tablespoon of corn flour and enough water to make a smooth paste.

1. Preheat oven to 180°C.
2. Heat butter and olive oil in pan.
3. Brown meat and remove from pan.
4. Add onion and garlic to pan and cook until onion is golden brown.
5. Place all ingredients into a casserole dish.
6. Cover with lid and bake for 1½ hours
7. Stir in sour cream
8. Mix corn flour and water and add enough to thicken casserole.
9. Return casserole to boiling point.
10. Season to taste.
11. Serve with baked sweet potato and green peas

 HEALTHY FISH & CHIPS

Serves 6

Ingredients
6 (600g) ripe Roma tomatoes, halved lengthways
1 tablespoon olive oil
3 cloves garlic, finely chopped
8 basil leaves, finely sliced
½ teaspoon Herbanare® herb seasoning salt
Freshly ground pepper to taste
6 small flathead fillets
? cup (40g) plain organic flour, seasoned with salt and freshly ground
Black pepper
2 x 60g eggs, lightly whisked
3 large sweet potatoes, peeled and thinly sliced
4 tablespoons olive oil
3 cups (60g) baby spinach leaves
1 tablespoon toasted sesame seeds
6 lemon wedges

1. Preheat the oven to 180C.
2. Place the tomatoes, cut side up, on a lightly oiled baking tray.                             
3. Top the tomatoes with a little olive oil, half the garlic, basil leaves and seasonings.
4. Place in the oven and bake for 30 minutes.
5. Dip the flathead fillets in the seasoned flour and eggs.
6. Cover and set aside in the refrigerator.
7. Heat 2 tablespoons olive oil in a heavy-based frying pan
8. Spread the sweet potato slices over, seasoning the layers with salt and pepper and the remaining garlic.
9. Cook until the underside turns golden brown and slightly crisp
10. Then turn once and cook the other side. Keep warm.
11. Heat 2 tablespoon olive oil in a heavy based frying pan and cook the flathead fillets for approximately 4 minutes
12. Turning once only, till golden brown and flaky.
13. Serve with a bed of baby spinach and then the sweet potato chips topped with the flathead fillets.
14. Sprinkle with toasted sesame seeds and serve with lemon wedges and oven-roasted basil tomatoes.

BEEF LETTUCE CUPS

500g rump steak
3 tablespoons light soy sauce
1 tablespoon dry sherry
1 pc fresh ginger, peeled & grated
2 clove garlic, crushed
¾ teaspoon of five-spice powder
2 teaspoon chili sauce
1 tablespoon olive oil
1 onion diced
6 spring onions, sliced diagonally
1 small red capsicum, seeded & diced
8 crisp lettuce cups, to serve
Sprigs of parsley, to garnish

1. Cut steak into thin slivers and put in a bowl.
2. Add soy sauce, sherry, ginger, garlic, five-spice powder and chili sauce.
3. Mix well, then cover and marinate in refrigerator for 1 hour, stirring

   occasionally.

4. Heat oil in a large frying pan or wok.
5. Add onion and sauté onion in olive oil until golden brown.
6. Add spring onion and red pepper and stir-fry for 1 minute.
7. Add beef mixture to pan and stir-fry for 2-3 minutes, stirring all the time.
8. Turn mixture into a warm serving dish.
9. Serve at once with chilled lettuce cups, garnished with sprig of parsley.
10. To serve, simply spoon beef mixture into lettuce cups and eat with the fingers.
11. Serve with plenty of napkins or finger bowls - it can be a little messy.
    

DIJON CHICKEN

Ingredients

4 boneless chicken breasts with or without skin 
3 Tablespoons olive oil 
2 cloves garlic, minced
3 Tablespoons white wine
3 Tablespoons soy sauce
2 Tablespoons Dijon mustard

1. Heat oil in a skillet; then add the minced garlic and cook, stirring often for about 3 minutes.
2. Add the chicken breasts and sauté until browned.
3. In a separate bowl, mix wine, soy sauce and mustard.
4. Pour generously over the chicken.
5. Cover and cook until done.
6. Spoon the sauce over the chicken when serving,

        or pour extra sauce into small dipping dishes to serve.

GREEN THAI CHICKEN CURRY

1 tablespoon olive oil
2 onions, finely chopped
2 green chillies, deseeded and thinly sliced
2–3 tablespoons Thai green curry paste, to taste
1 stalk lemongrass, crushed
600 g chicken breasts or thigh fillets, thinly sliced
2  Swiss Nature vegetable cubes                                                                 200 ml boiling water                                                                                                                                             
400 ml coconut milk
1 cup green beans, diagonally sliced
3 tablespoons chopped fresh coriander

Basmati rice to serve on

1. Heat the oil in a large frying pan or wok.
2. Add the onion and chillies and cook gently over medium heat for 5 minutes.
3. Add the curry paste, stirring frequently, for 2 minutes.
4. Add the lemongrass and chicken.
5. Stir frequently, for a further 5 minutes, until the chicken is sealed.
6. Add the stock and coconut milk and bring to the boil.
7. Reduce the heat and simmer gently for 15–20 minutes, until the chicken is tender.
8. Boil the rice, drain and let stand for 2 minutes. (Follow directions on pack)
9. Meanwhile, bring a separate saucepan of water to the boil.
10. Add the green beans and cook until just tender, then drain.
11. Remove the lemongrass from the curry and stir in the beans and most of the coriander.
12. Serve the curry on a bed of rice, sprinkled with the remaining coriander.

 CHILLI CON-CARN SERVED ON SWEET POTATO MASH

500kgs mince beef
2 tablespoons of cold pressed extra virgin olive oil
1 large onion finely chopped
2 cloves garlic, finely chopped
2 cans of organic diced tomatoes
2 tablespoons of organic tomato paste
1-2 tablespoon of Mexican chilli powder (mild)
1 large can of organic red kidney beans|
½ bunch parsley or coriander
3 large sweet potatoes

    Chilli con-carne

1. Heat oil in a large saucepan.
2. Add onion and garlic, cook over a medium heat until onion is soft
3. Add minced beef, cook until lightly browned.
4. Add tomato paste and add the rest of in ingredients and simmer for 20-30 minutes.
5. Stir occasionally
6. Add chopped coriander/parsley and serve on top of sweet potato mash.

1. Peel and cut up the sweet potatoes
2. Place in a saucepan with a small amount of water, cover and cook over a

   medium heat until soft

3. Once soft mash with some butter or cream.

ALFREDO SAUCE FOR PASTA

 Ingredients

2 tablespoons butter
1 teaspoon fresh nutmeg grated
1 small onion, thinly diced

½ teaspoon Herbanare® herb seasoning salt
4 cups cream
½ teaspoon pepper
2 tablespoons parmesan cheese

4. Heat butter in frying pan over medium heat.
5. Sauté the diced onion until tender.
6. Stir in the cream and leave it on the heat till it is boiling.
7. Then stir in remaining ingredients.
8. Reduce the heat to low, cover and simmer for another 30 minutes, stirring often.
9. This recipe makes about 3 ½ cups of Alfredo sauce.
10. Add your Alfredo Sauce to any pasta dish!
11. Or pour over steamed vegetables.

Vegetable Ideas

FRENCH GARLIC VEGETABLES

 Ingredients

1 tablespoon olive oil
1 teaspoon butter
2 onions diced
2 garlic cloves, crushed
1 can diced organic tomatoes (410g)
2 cups diced eggplant
2 cups sliced zucchini
1 green capsicum, diced
1 diced red capsicum
1 teaspoon sweet basil
¼ teaspoon coriander
Salt and pepper to taste. (Herbanare® herb seasoning salt – Common table salt may contain chemicals that pollute your body and wreak havoc on your health).

1. Heat oil and butter in skillet and sauté onion and garlic until soft.
2. Add all other ingredients.
3. Simmer covered for 1 hour or until tender.
4. Serve hot or cold.

ASPARAGUS WITH CHEESE AND PINE NUTS

 Ingredients

400g asparagus spears cut
1½ cup snow peas
1 onion chopped
1 clove garlic crushed
3 tablespoons olive oil
½ pine nuts
¾ grated cheese
? cup olive oil
½ teaspoon dried basil
½ teaspoon dried oregano
1 tablespoon lemon juice
Pepper to taste
Herbanare® herb seasoning salt to taste.

12. Prepare all vegetables.
13. Cut off the ends of the asparagus and remove the scales from their stalks with a knife.
14. Then cut the asparagus spears into 3cm pieces.
15. Heat 2 tablespoon of olive oil in a frying pan.
16. Add onion and garlic and sauté until onion is golden brown.
17. Add prepared vegetables and continue to sauté until tender but still crisp.
18. Leave the lid on and set aside.
19. Pour 1 tablespoon of olive oil into a small frying pan.
20. Add and sauté pine nuts over medium heat for 2 to 3 minutes, until browned then set aside.
21. Now add grated cheese to the vegetables and turn off heat.
22. Combine the remaining olive oil and the remaining ingredients in a medium saucepan
23. Stir with a wire whisk to blend.
24. Cook over medium heat for 2 to 3 minutes or until thoroughly heated, stirring constantly.

25. Transfer vegetables to a serving platter.
26. Pour olive oil mixture over asparagus and sprinkle with pine nuts.

SWEET POTATO STRIPS

Ingredients

2 sweet potatoes
Olive oil spray
Herbanare® herb seasoning salt

1. Pre heat oven at 200°C and line trays with non-stick baking paper.
2. Peal sweet potatoes and using a vegetable peeler cut into think strips.
3. Place strips on trays, spray with oil
4. Roast for 10 minutes and turn for a further 10 minutes.
5. Cool on rack
6. Sprinkle with a teaspoon of Herbanare® herb seasoning salt – (Common table salt may contain chemicals that pollute your body and wreak havoc on your health).
7. Serve as a snack or as a garnish on top of meals.

SWEET POTATO CHIPS

Ingredients

4 large sweet potatoes
Olive oil spray (make your own, just place oil in a clean spray bottle)
1-2 teaspoon of Herbanare® herb seasoning salt

8. Pre heat oven at 200°C and line trays with non-stick baking paper.
9. Peal sweet potatoes and cut into think chips.
10. Place chips thinly on trays, spray with oil
11. Roast for 10 minutes and turn for every 10 minutes until lightly browned.
12. Sprinkle with a teaspoon of Herbanare® herb seasoning salt – (Common table salt may contain chemicals that pollute your body and wreak havoc on your health).

RED CABBAGE

Ingredients

½ red cabbage
1 teaspoon yellow box honey
2 tablespoons balsamic vinegar
1 onion
1garlic clove crushed
1 tablespoon cold pressed olive oil
1 teaspoon butter
1 granny smith apple
¼ cup water
6 peppercorns
1 bay leaf
4 whole cloves
? teaspoon of Herbanare® herb seasoning salt – (Common table salt may contain chemicals that pollute your body and wreak havoc on your health).
Pepper to taste
1 cup mushrooms optional extra

1. Finley shred cabbage.
2. Sauté onion and garlic in olive oil and butter until golden.
3. Add honey and cook over medium heat until melted.
4. Add shredded cabbage, vinegar; peeled and chopped apple (and mushrooms optional extra)
5. Cover and simmer gently for 10 minutes, turning occasionally.
6. Stir in water and seasonings.
7. Cover, simmer gently until tender.
8. Remove cloves and bay leaf before serving.
9. Can be served hot or cold.

Dessert Ideas

CAROLYNS’ BREAD AND BUTTER PUDDING WITH BERRIES

 Ingredients

3 cups milk
5 eggs
2 tablespoons yellow-box honey
2 teaspoons vanilla essence
4 slices Country Life™ Dark rye bread, crusts removed
1 tablespoon butter
2 cups mixed berries or cherries.

1. Preheat oven to 160°C.
2. Lightly butter a 1½ litre ovenproof dish
3. Whisk eggs lightly then add milk and vanilla continuing to whisk until combined.
4. Butter bread and spread with honey then arrange in dish.
5. Sprinkle berries over bread.
6. Pour milk mixture over bread and berries.
7. Bake for 1 hour, till the bread puffs up.
8. Best served hot.

APPLE AND PASSIONFRUIT BLISS

 Ingredients

3 apples
? cup water
3 passionfruit
2 teaspoon of yellow box honey
3 egg whites

1. Peel and core apples, chop roughly.
2. Place in saucepan with water; simmer until tender.
3. Add passionfruit pulp and honey
4. Allow mixture to cool.
5. When cold, add egg whites, beat with an electric mixer until thick and fluffy.

BERRY PANCACKES

Orgran® Buckwheat Pancake Mix

Follow the directions on the pack for Ranch Style Pancakes, substituting cream for milk and change the amounts to 280mls of water and 50mls of cream.

Serve with mixed Berries and double cream. (Do not use thickened cream)

Thawed berries can be used instead; fresh cherries, strawberries and blueberries make a good combination.

CAROLYNS’ HEALTH APPLE CRUMBLE

Ingredients

½ cup L.S.A mix (linseed, sunflower and almond blend)
¼ cup oat brand
¼ cup rolled oats
½ cup wholemeal plain flour
1 cup healtheries® berry and apple Bircher muesli
1 teaspoon cinnamon
50g butter
1 tablespoon yellow-box honey
1 large tin of pie apple

1. Pre heat oven 180°C.
2. Mix dry ingredients in a large bowel.
3. Melt butter and honey together.
4. Pour over dry ingredients and mix.
5. Place 1 large tin of pie apple in a 1½ litre shallow dish.
6. Sprinkle crumble mixture over apple.
7. Bake in oven for 20mins or until golden brown.
8. Serve hot or cold with custard.

CAROLYNS’ EASY APPLE CRUMBLE 

 (Quick to make)

Ingredients

1 tablespoon cinnamon
2 cup healtheries® apple and raisin Bircher muesli
½ cup soft butter
1 cup organic wholemeal spelt flour
2 large tins of pie apple
Extra cinnamon

1. Pre heat oven 190°C.
2. Place flour and cinnamon in a large bowel.
3. Rub butter through flour and cinnamon
4. Add muesli and mix.
5. Place pie apple in a 1½ litre shallow dish.
6. Add extra cinnamon to apples sprinkle or mix through
7. Sprinkle crumbles mixture over apple.
8. Bake in oven for 40mins or until golden brown.
9. Serve hot or cold with custard or double cream.

YELLOW-BOX HONEY CUSTARD

Ingredients

2½ cups milk
½ cream
5 egg yolks
1 teaspoon vanilla
1 tablespoon yellow-box honey
2 tablespoons corn flour
¼ cup water
Nutmeg

1. Heat milk and cream in a saucepan.
2. Place egg yolks, vanilla and honey in a bowl and whisk to combine.
3. Mix corn flour and water into a smooth paste.
4. Add paste to egg mixture and whisk together.
5. When milk has reached boiling point, add the corn flour and egg mixture, whisking continuously until thick and smooth.
6. Serve hot or cold.
7. Sprinkle nutmeg on top.

Peach Melba
Escoffier originally created this recipe for the Australian opera singer Dame Melba.
This is my low GI version.

Dame Nellie Melba, GBE (19 May1861 – 23 February 1931), born Helen Porter Mitchell, legendary Australian opera soprano and probably the most famous of all sopranos, was the first Australian to achieve international recognition in the form. She and Dame May Whitty both became the first entertainers to become a DBE in 1918.

She was appointed a Dame Commander of the Order of the British Empire in 1918 for her charity work during World War I, and was elevated to Dame Grand Cross in 1927. She and Dame May Whitty were the first entertainers to be awarded the honour of Dame Commander of the British Empire (DBE) Melba was closely associated with the Melbourne Conservatorium, and this institution was renamed to the Melba Memorial Conservatorium of Music in her honour in 1956. Her name is associated with two foods, the Peach Melba, and Melba toast, both of which were created by the French chef Auguste Escoffier.

The music hall at the University of Melbourne is known as Melba Hall. The Australian 100-dollar note features the image of her face. Sydney Town Hall has a marble relief bearing the inscription "Remember Melba”. Dame Melba, the last of the 19th century tradition of bel canto sopranos, is one of only two singers with a marble bust in the foyer of Covent Garden.

Ingredients

Poached Peaches

6 ripe peaches (stems trimmed)
1 vanilla pod
250ml water
3 tablespoon yellow box honey

Raspberry Sauce

200g raspberries

To Serve Double cream & 6 mint leaves 100ml poaching syrup

Poached Peaches:

Place the water, vanilla pod and yellow box honey into a shallow saucepan or frypan.

Stir until honey is dissolved.

Slowly bring to the boil then reduce to a simmer for 10 minutes.

Wash peaches and cut into halves leave the skins on.

Place the peaches flat side down in the syrup and cook them gently for 10 to 15 minutes until they are soft but still hold their form; turn them once after 5 minutes.

Remove peach halves from the liquid and allow them to cool slightly then peel them. Refrigerate the peaches with a little poaching liquid over them until ready to serve.

Set aside 100ml of the poaching syrup for the raspberry sauce.

Raspberry Sauce:

Puree the raspberries with the reserved poaching syrup.

Strain the sauce through a fine sieve and set aside until ready to use.

 To Serve:

Place the poached peach in the centre of each plate flat side down

Place a mint leaf where the stem was. Place a dollop of cream beside each peach.

Drizzle a little of the raspberry puree over and around each peach and serve.

ALMOND MILK

 In a blender, blend a cup of almonds in about 3-4 cups of water depending on the thickness you desire. Or soak almond meal in water over night.

Then pour some of the mixture into a clean (only used for this!) knee high stocking over a bowl and then "milk the almond."

Alternative method

Soak almond meal in water over night and then strain the same way.

Add more or less water to taste.

Can be added to puréed berries and then frozen as a Popsicle.

You can sweeten with a little honey or Stevia if desired and add a little vanilla and spices (nutmeg, cinnamon, etc), it is like an egg nog.

Carolyns Chocolate Balls (Tastes like rum balls without the rum.)

Stir first 5 ingredients together in a medium saucepan and bring to a boil.
Allow to boil for one full minute after it reaches a rolling boil.
Add the peanut butter and vanilla.
Stir in rolled oats.
Drop by teaspoonfuls onto a wax-paper covered cookie sheet.
Place in refrigerator to cool.
As soon as they are cool roll into balls and then roll through coconut to coat them.
Keep in an air tight container in the fridge. Makes about 4 dozen.

CHEESE PLATTER

Domestic and Imported Cheeses served with low GI fruit and nuts.

Cheese is a very low on the GI list. Purchase your favourite organic cheeses.

Don’t eat crackers or breads with the cheese; instead learn to eat cheese with fruit and nuts.

And yes, you can have one glass of red wine and some nuts with your cheese platter.

Low GI fruits include berries, apple, pear, peach and ginger made with fructose.

Remember not to eat too much fruit as this will exceed the load. (GL)

You can eat as many berries as you like but limit the other fruit to about the size of a medium sized apple.

If you like raisins and muscatels limit them to about six and eat only equal the size of ½ an apple. Ginger is very low but only if it is made with fructose. If you have crystallised ginger you can wash and dry it.

Salad Ideas

GREEK SALAD

Ingredients

5 tomatoes chopped coarsely
3 Lebanese cucumbers chopped coarsely
1 large red onion thinly sliced
1 large green capsicum chopped coarsely
1 large red capsicum chopped coarsely
½ cup seeded kalamata olives
1 tablespoon of lemon juice
2 teaspoons of fresh oregano
350 grams of fetta cheese cubed
1 tablespoon cold pressed olive oil

1. Combine tomatoes, cucumber, onion and capsicum and olives in a large bowl.
2. Add fetta cheese and oregano leaves.
3. Mix together lemon juice and olive oil then pour over salad.

ROCKET, FENNEL AND ORANGE SALAD

Ingredients

2 oranges peeled and thinly sliced cross ways (save peel)
1 Fennel bulb cut in half and thinly sliced
2 cups Rocket leaves
½ cup of black olives
2 shallots thinly sliced

Combine the above ingredients except olives into a large bowl and add dressing

Garnish with black olives and julienne strips of orange peel

For dressing

2 tablespoons cold pressed olive oil
1 tablespoon balsamic vinegar
1 garlic cove crushed
Salt and freshly ground black pepper to taste.
Mix all ingredients together and pour over salad toss well and leave to stand

CARROT SALAD

Ingredients

3 carrots grated
1 onion finely diced
1 capsicum diced
2 celery sticks sliced
½ cup chopped walnuts
¼ cup raisins
¼ cup pineapple juice
½ cup finely sliced pineapple

Combine all ingredients in a large bowl and chill before serving.

QUICK SALAD WITH LAMB CUTLETS

1. Place rocket and baby spinach in a bowl.
2. Slice the eggplant and capsicum and add them to the bowl.
3. Crumble over the feta and add the pine nuts.
4. Mix together and serve!

Lamb cutlets

Grill lamb cutlets which have been sprinkled with lime juice, soy sauce and coriander whilst cooking.

TURKEY SALAD

Ingredients

Sliced turkey cuts

4 cups baby spinach leaves
1 medium red onion, sliced and separated into rings
1 mandarin or orange segments 
1 cup dried cranberries
1 cup roasted almonds
1 cup feta cheese cubed
¼ cup Cashew - Dill salad dressing, or to taste

1. Place servings of spinach onto salad plates.
2. Top with turkey, red onion, mandarin or orange,   cranberries, almonds and feta cheese in that order.
3. Drizzle dressing over each salad

Place ½ cup cashews, ½ cup water and ½ cup cream in blender and blend for 10 minutes.
Add and blend in:
1 teaspoon dill weed
2 tablespoons lemon juice
2 tablespoons parsley
1 clove garlic pressed
Herbanare® herb seasoning salt to taste.
Serve cold.                              
May also cook to make a spread.

SWEET POTATO SALAD

6 potatoes
4 sweet potatoes
8 eggs
2 stalks celery, chopped
1 onion, finely chopped
6 finely chopped shallots
4 thick slices of leg ham diced
½ cup sour cream
2 cups of organic egg mayonnaise or Naked Organics Genuine Chef’s Mayonnaise™
1 teaspoon prepared mustard
½ teaspoon Herbanare® herb seasoning salt
 Ground black pepper to taste
6 sprigs of parsley

1. Bring a large pot of water to a boil.
2. Add potatoes and cook until tender but still firm, about 30 minutes.
3. Drain, cool, peel and chop.
4. Place eggs in a saucepan and cover with cold water.
5. Bring water to a boil.
6. Cover, remove from heat, and let eggs stand in hot water for 10 to 12 minutes. Remove from hot water; cool, peel and chop.
7. Combine the potatoes, eggs, celery, onion, shallots and diced ham.
8. Whisk together the mayonnaise, sour cream, mustard, salt and pepper.
9. Add to potato mixture, toss well to coat. Refrigerate and serve chilled
10. Garnish with sprigs of parsley.

 TABOULEH 

 Ingredients

1 cup bulgur
3 tomatoes, seeded and chopped
2 cucumbers, peeled and chopped
3 green onions, chopped
3 cloves garlic, minced
1 cup chopped fresh parsley
? cup fresh mint leaves
 1 teaspoon of Herbanare® herb seasoning salt
½ cup lemon juice
¾ cup olive oil

1. Place cracked wheat in bowl and cover with 2 cups boiling water.
2. Soak for 30 minutes; drain and squeeze out excess water.
3. In a mixing bowl, combine the wheat, tomatoes, cucumbers, onions, garlic, parsley, mint, salt, lemon juice, and olive oil.
4. Toss and refrigerate for at least 4 hours before serving.
5. Toss again prior to serving.

CAROLYNS’ SOUP

 Ingredients

1 tablespoon cold pressed olive oil
1 teaspoon butter
1 cup chopped onion
4 cloves garlic, crushed
750g meat (beef, lamb, chicken)
700g bottle tomato puree
500mls water
3 stock cubes
1 400g can brown lentils
1 400g can red kidney beans
4 cups chopped celery
1-2 cups sliced mushrooms
1 capsicum diced
2 large sweet potatoes sliced
4 zucchini sliced
¼ cabbage chopped
1 cup Queensland blue pumpkin diced
1cup frozen green beans.
½ cup frozen green peas
Substitute with any low GI vegetables
2 tablespoons sweet chilli sauce with coriander
1 teaspoon seasoned pepper
½ teaspoon mixed herbs
½ teaspoon ground ginger

1. Heat olive oil and butter in a very large saucepan.
2. Sauté onion and garlic until onion is golden brown.
3. Add meat and brown.
4. Increase heat and add all remaining ingredients then bring to boil.
5. Simmer for 1½ hours or until tender.
6. Add extra water if too thick.

Note; this soup makes enough to feed an army – if not going to be eaten in the near future freeze it into individual meals for later use.

CAROLYNS’ GAZPACHO

Ingredients

1.5kg ripe tomatoes
1 green pepper, seeded and chopped
3 cloves of garlic (crushed)
3 slices of Country Life™ Dark rye bread (crusts removed)
4 tbsp cold pressed virgin olive oil
4 tbsp balsamic vinegar
2/3 cup of tomato juice
salt and freshly ground black pepper
ice cubes, to serve.

For the garnishes

2tbsp cold pressed virgin olive oil
2-3 slices of Country Life™ Dark rye bread diced
1 small cucumber, peeled and finely chopped
1 small onion finely chopped
1 red pepper, seeded and finely chopped
1 green pepper, seeded and finely chopped
2 hard-boiled eggs, chopped

1. Skin and quarter the tomatoes, then remove cores.
2. Place fresh ground pepper in food processor for a few seconds
3. Add the tomatoes, garlic, bread, olive oil and vinegar and process again.
4. Add the tomato juice, salt and pepper and process again
5. Press the liquid through a sieve into a bowl and chill for 2 hours (but no more than 12 hours).
6. To prepare bread cubes for the garnish brush the bread with the olive oil and bake in the oven until crisp and golden.
7. Place each garnish in a separate small dish
8. Just before serving, stir a few ice cubes into the soup.