Monthly Menu – September

Sick of coming up with new, exciting healthy cooking ideas?

Check out the recipe list below for the health menu for September

Breakfast: Berry Porridge 

Ingredients:

  • 1/3 Cup rolled oats
  • ¼ Cup berries of choice
  • 1 tsp Cinnamon
  • 1 Serve protein powder
  • ½ Cup milk
  • 1 tbsp LSA mix

Method:

  • Add milk and oats together and microwave for 1 ½ minutes
  • Stir through other ingredients

 

Lunch: Chickpea Patties

Variations: Add can of tuna/salmon. Add 350g firm tofu. Roll in sesame seeds. Add 1 green chilli. Add
1kg of chicken or beef mince (cook first). Roll patties in rice bread crumbs or gluten free crumbs.

Ingredients:

  • 1 tsp Tamari or soy sauce
  • 2 Eggs
  • 1 Can chickpeas or white bean
  • ½ tsp Sea salt
  • 1 Grated carrot
  • 1 Grated zucchini
  • 2 tsp Basil
  • 2 Onions
  • 1 tbsp Cold pressed olive oil
  • 1 Clove garlic
  • 1 Cup quinoa or rice (cooked)
  • 1 tbsp Curry powder (optional)
  • 1 tbsp Ginger

Method:

  • Sauté onion & garlic in frying pan.
  • Mix all ingredients together in a bowl, add sautéed onion & garlic.
  • Make patties & cool in fridge.
  • Shallow fry patties in a little olive oil for 5 mins each side OR cook in a 180*C oven for 20
    minutes.

 

Dinner: Healthy Pizza (Serves 4)

Ingredients:

  • 2 Wholemeal wraps (can use 4 small ones)
  • 2 tbsp Tomato puree
  • 100g Thin sliced cooked chicken /smoked salmon/tuna/ lamb
  • Pick what you would like on top (ideas)
    • Cooked sweet potato
    • Capsicum
    • Rocket lettuce or spinach
    • Small handful of low fat grated cheese
    • Avocado
    • Mushrooms
    • Prawns

Method:

  • Preheat oven to 200 degrees, or preheat grill
  • Put tomato puree over the wholemeal wrap and add toppings
  • Cook 5-10mins depending on your toppings

 

Snack: Protein Balls

Ingredients:

  • ½ Cup Sunflower seeds
  • ¼ Cup Quinoa flakes
  • ¼ Cup Brazil nuts
  • 2 tbsp Tahini or nut butter
  • ¼ Cup Coconut, desiccated
  • 2 ½ tbsp Raw cacao
  • 1tsp Cinnamon
  • ¼ Cup Honey
  • Pinch of salt
  • Up to 1 tbsp water (use as needed)

Method:

  • Place all nuts and seeds in food processor or blender until blitzed.
  • Transfer to bowl and add all other ingredients except the water.
  • Combine well, add water if needed. Consistency should be firm enough to hold together.
  • Roll into 12 small balls and then roll in coconut then refrigerate.