Pregnancy suitable
Beef, Mushrooms & Baby Bok Choy
Ingredients 6 dried shiitake mushrooms 1 tablespoon canola oil 1 teaspoon sesame oil 500g (1lb) lean beef rump steak, cut into strips 3 spring onions (scallions), cut into 3cm (1 1/4in) pieces 1 bunch (225g/7oz) baby bok choy, rinsed and halved 100g (3 1/3oz) Swiss mushrooms, sliced 100g (3 1/3oz) enoki mushrooms 2 tablespoons reduced-salt [...]
Pear & Hazelnut Bircher Muesli
Ingredients 2 cups (190g/6 1/4oz) rolled oats 1 medium pear, unpeeled, grated 1 medium apple, unpeeled, grated 1/2 cup (95g/3oz) chopped dried pear 1/3 cup (40g/1 1/3oz) hazelnuts, dry-roasted and roughly chopped 1 cup (250ml/8fl oz) pear juice 1 1/2 cups (375ml/12fl oz) calcium-enriched reduced-fat milk 1 cup (260g/8 1/3oz) reduced-fat honey yoghurt Method 1 [...]
Super C Fruit Salad
Ingredients 1/2 cup (125ml/4fl oz) fresh orange juice 200g (6 1/2oz) strawberries, sliced 2 kiwifruit, peeled and sliced 2 guava, peeled and sliced* 2 mangoes, sliced 200g (6 1/2oz) red papaya, chopped 1 tablespoon finely shredded fresh basil 1 cup (260g/8 1/3oz) reduced-fat plain yoghurt * If guava aren’t available, use rockmelon instead. Method 1 [...]
Porridge with Poached Plums
Ingredients 2 cups (190g/6 1/4oz) rolled oats 2 tablespoons linseed, sunflower and almond (LSA) mix 2 cups (500ml/16fl oz) low-fat vanilla soy milk 1 cup (250ml/8fl oz) water 800g (1lb 10oz) can plums in natural juice 1/4 cup (60g/2oz) demerara sugar 100g (3 1/3oz) fresh or frozen raspberries Method 1 Put the rolled oats, LSA [...]
Morning Miso
Ingredients 4 cups (1 litre/32fl oz) dashi stock or fish stock* 1 medium carrot, julienned 6 dried shiitake mushrooms, thinly sliced 3 tablespoons white miso paste 100g (3 1/3oz) silken tofu, diced 2 spring onions (scallions), thinly sliced * The nutritional analysis is based on fish stock. Boiling the miso will change its flavour. Method [...]
Sweet Cinnamon & Apple Barley
Ingredients 1 cup (195g/6 1/2oz) pearl barley 2 cups (500ml/16fl oz) calcium-enriched reduced-fat milk 2 cups (500ml/16fl oz) apple juice 2 apples, peeled, cored and cut into wedges 2 tablespoons brown sugar 1 cinnamon stick 200g (6 1/2oz) low-fat vanilla yoghurt ground nutmeg, to serve Method 1 Put the barley, milk and apple juice into [...]
Make At Home Muesli
Ingredients 450g (15oz) crunchy apple and cinnamon rolled oats 2 cups (190g/6 1/4 oz) rolled oats 2 cups (130g/4 1/2 oz) All-Bran® (processed wheat bran cereal) 2 cups (100g/3 1/3 oz) psyllium-enriched rice flakes cereal 1 cup (160g/5 1/3 oz) chopped dried fruit salad (apples, apricots, sultanas, peaches) 1/2 cup (40g/1 1/3oz) pepitas (pumpkin seeds) [...]
Udon Noodle Soup
Ingredients 5 cups (1.25 litres/40 fl oz) reduced-salt chicken stock 1 tablespoon reduced-salt soy sauce 1 cob sweet corn, kernels removed 300g (10oz) broccoli, cut into florets 100g (3 1/3oz) button mushrooms, halved 200g (6 1/2oz) baby bok choy, halved 400g (13oz) fresh udon noodles Method 1 Put the stock and soy sauce into a [...]
Chunky Chicken Tabouli
Ingredients 1/2 cup (90g/3oz) bulgur wheat 1 cup (250ml/8fl oz) water 1 barbecue chicken, skin removed, flesh shredded 200g (6 1/2oz) cherry tomatoes, halved 50g (1 2/3oz) semi- or sun-dried tomatoes 400g (13oz) can artichokes, drained 400g (13oz) can chickpeas, rinsed and drained 1 bunch (60g/2oz) fresh flat-leaf parsley, roughly chopped 1 bunch (60g/2oz) fresh [...]
Salmon Omelette Baguette
Ingredients 2 eggs, lightly beaten 210g (6 3/4oz) can red salmon in brine, drained 1/4 cup (60ml/2 fl oz) calcium-enriched low-fat milk 1 tablespoon chopped fresh chives canola oil spray 1/2 French bread stick 50g (1 2/3oz) baby English spinach 50g (1 2/3oz) snowpea sprouts 2 Polski pickles (large bottled pickled cucumbers), sliced 1 medium [...]