Watermelon Slush

"fabulous and so easy.....add a shot of gin for the adults!!! "

INGREDIENTS

• 3 cups diced watermelon
• 2 tablespoons lime juice
• 1 tablespoon sugar
• 1 cup crushed ice
• 1/2 cup water

PREPARATION

1. Blend watermelon, lime juice, sugar, ice and water in a blender until smooth.

NUTRITION

Per serving: 48 calories; 0 g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 12 g carbohydrates; 1 g protein; 0 g fiber; 2 mg sodium; 137 mg potassium.

Nutrition Bonus: A natural sports drink with vitamins A and C, potassium.

Carbohydrate Servings: 1

Exchanges: 1/2 fruit

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Peanut Butter & Pretzel Truffles

INGREDIENTS

• 1/2 cup crunchy natural peanut butter
• 1/4 cup finely chopped salted pretzels
• 1/2 cup milk chocolate chips, melted

PREPARATION

1. Combine peanut butter and pretzels in a small bowl. Chill in the freezer until firm, about 15 minutes. Roll the peanut butter mixture into 20 balls (about 1 teaspoon each). Place on a baking sheet lined with parchment or wax paper and freeze until very firm, about 1 hour. Roll the frozen balls in melted chocolate. Refrigerate until the chocolate is set, about 30 minutes.

TIPS & NOTES

• Make Ahead Tip: Store airtight in the refrigerator for up to 2 weeks.

• Tip: To melt chocolate, microwave on Medium for 1 minute. Stir, then continue microwaving on Medium, stirring every 20 seconds, until melted. Or place chocolate in the top of a double boiler over hot, but not boiling, water. Stir until melted.

NUTRITION

Per truffle: 64 calories; 4 g fat ( 1 g sat , 2 g mono ); 1 mg cholesterol; 5 g carbohydrates; 2 g added sugars; 2 g protein; 1 g fiber; 53 mg sodium; 65 mg potassium.

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Mini Brie and Apple Quiches

Celebrate the flavors of fall with our best fall recipes for entertaining.

Mini Brie & Apple Quiches

INGREDIENTS

• 30 mini phyllo shells (two 1.9-ounce packages; see Note)
• 1/2 medium apple, peeled and finely diced
• 5 large eggs
• 1 teaspoon Dijon mustard
• 1/4 teaspoon salt
• Pinch of freshly ground pepper
• Pinch of ground nutmeg
• 4 ounces Brie (1/2 small wheel), cut into 30 squares

PREPARATION

1. Preheat oven to 350°F.
2. Arrange phyllo shells on a large parchment-lined baking sheet. Divide apple among the shells.
3. Whisk eggs, mustard, salt, pepper and nutmeg in a large measuring cup. Pour the egg mixture over the apple (do not overfill the shells). Place a Brie square in each shell.
4. Bake until the egg is set, the Brie is melted and the phyllo is starting to brown around the edges, about 15 minutes. Let cool slightly before serving.

TIPS & NOTES

• Note: Mini phyllo shells, or fillo, are available in the freezer section near other frozen appetizers. They do not need to be defrosted before filling and baking.

NUTRITION

Per quiche: 39 calories; 2 g fat ( 1 g sat , 1 g mono ); 39 mg cholesterol; 3 g carbohydrates; 0 g added sugars; 2 g protein; 0 g fiber; 65 mg sodium; 20 mg potassium.

Carbohydrate Servings: 0

Exchanges: 1 fat

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Mom’s Apple Squares

INGREDIENTS

• 1 1/4 cups whole-wheat pastry flour
• 1 1/4 cups all-purpose flour
• 2 tablespoons sugar, plus 3/4 cup, divided
• 3/4 teaspoon salt
• 1/4 teaspoon baking powder
• 4 tablespoons cold unsalted butter
• 5 tablespoons canola oil
• 1/3 cup ice water
• 1 large egg, separated
• 4 cups thinly sliced firm tart apples, such as Granny Smith, Empire or Cortland, peeled if desired
• 1 teaspoon ground cinnamon

PREPARATION

1. Whisk whole-wheat flour, all-purpose flour, 2 tablespoons sugar, salt and baking powder in a large bowl. Cut butter into small pieces and quickly rub them into the dry ingredients with your fingers until smaller but still visible. Add oil and toss with a fork to combine. Whisk water and egg yolk in a small bowl. Add to the flour mixture and stir until it begins to come together. Knead the dough with your hands in the bowl a few times until it forms a ball. Divide the dough in half and shape into 5-inch disks. Wrap each in plastic and refrigerate for at least 1 hour.
2. Preheat oven to 400°F. Coat a 9-by-13-inch baking pan with cooking spray and line the bottom and sides with parchment paper.
3. Combine apples, the remaining 3/4 cup sugar and cinnamon in a large bowl.
4. Roll one portion of dough between sheets of parchment or wax paper into a 9-by-13-inch rectangle. Peel off the top sheet and invert the dough into the prepared pan. Peel off the remaining paper. Trim the dough so it covers just the bottom of the pan. Spread the apple filling evenly over the dough. Using the parchment or wax paper, roll out the remaining dough, invert it over the filling and trim the edges so it just covers the filling. Whisk the egg white in a bowl until frothy and evenly brush over the top crust. Lightly sprinkle the crust with additional sugar, if desired.
5. Bake until golden brown and bubbling, 40 to 45 minutes. Let cool for at least 1 hour before cutting into 12 squares.

TIPS & NOTES

• Make Ahead Tip: Prepare the crust (Step 1), wrap tightly and refrigerate for up to 2 days or freeze for up to 6 months. | Equipment: Parchment paper

NUTRITION

Per serving: 253 calories; 10 g fat ( 3 g sat , 4 g mono ); 28 mg cholesterol; 37 g carbohydrates; 3 g protein;2 g fiber; 163 mg sodium; 49 mg potassium.

Carbohydrate Servings: 2 1/2

Exchanges: 1 starch, 1 1/2 other carbohydrate, 2 fat

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Chicken Breasts with Mushroom Cream Sauce {Healthy}

INGREDIENTS

• 2 5-ounce boneless, skinless chicken breasts, trimmed and tenders removed (see Tip)
• 1/2 teaspoon freshly ground pepper
• 1/4 teaspoon salt
• 1 tablespoon canola oil
• 1 medium shallot, minced
• 1 cup thinly sliced shiitake mushroom caps
• 2 tablespoons dry vermouth, or dry white wine
• 1/4 cup reduced-sodium chicken broth
• 2 tablespoons heavy cream
• 2 tablespoons minced fresh chives, or scallion greens
  
  

  PREPARATION

  1. Season chicken with pepper and salt on both sides.
  2. Heat oil in a medium skillet over medium heat. Add the chicken and cook, turning once or twice and adjusting the heat to prevent burning, until brown and an instant-read thermometer inserted into the thickest part registers 165°F, 12 to 16 minutes. Transfer to a plate and tent with foil to keep warm.
  3. Add shallot to the pan and cook, stirring, until fragrant, about 30 seconds. Add mushrooms; cook, stirring occasionally, until tender, about 2 minutes. Pour in vermouth (or wine); simmer until almost evaporated, scraping up any browned bits, about 1 minute. Pour in broth and cook until reduced by half, 1 to 2 minutes. Stir in cream and chives (or scallions); return to a simmer. Return the chicken to the pan, turn to coat with sauce and cook until heated through, about 1 minute.

  TIPS & NOTES

  • Tip: It's difficult to find an individual chicken breast small enough for one portion. Removing the thin strip of meat from the underside of a 5-ounce breast—the “tender”—removes about 1 ounce of meat and yields a perfect 4-ounce portion. Wrap and freeze the tenders and when you have gathered enough, use them in a stir-fry or for oven-baked chicken fingers.

  NUTRITION

  Per serving: 275 calories; 15 g fat ( 5 g sat , 7 g mono ); 84 mg cholesterol; 5 g carbohydrates; 25 g protein;1 g fiber; 373 mg sodium; 370 mg potassium.
  Nutrition Bonus: Selenium (34% daily value).
  Exchanges: 1 vegetable, 3 lean meat, 2 fat

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Dairy Free Berry Smoothie

Ingredients

~ Juice from one orange

~ 1/2 cup of frozen berries

~ 1 frozen banana

~ Other fresh fruit if you wish

1. Combine all the ingredients in a blender. If you want it to be less think add water or the juice from one more orange. The more juice you add the more natural sugars  your smoothie will have.

Serving suggestions - Serves 1

~  If you want some protein, add an egg white to the recipe and blend well. Alternitively, ensure you have a handfull of nuts or a small handful of sliced meat / bacon to get an extra protein hit.

~ Make-take-and-go: Pop this in a shaker and take with you so you can enjoy it on your way to work.

Recipe by Rebecca Mountford

© Copyright Fresh Start Health and Fitness Pty Ltd 2012

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Healthy quiche

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Pastry

~ 300g almond meal

~ 3 large free range organic eggs

~ Pinch of salt and black pepper

~ 4tsp linseeds

~ 4tbsp macadamia nut oil

Quiche Filling

~ 6-8 eggs (depending on how big your quiche dish is)

~ 75ml skim milk

~ 60g reduced fat feta similar cheese

~ 8 small mushrooms, sliced

~ ½ red capsicum, deseeded and diced

~ ½ red onion, diced

~ Bunch of aspargus, woody ends removed

~ 150g cherry tomatoes

~ Salt and black pepper

Oven

~ Preheat oven to 200ºC (or 180ºC fan forced)

To make the pastry

1. Combine the almond meal, eggs, linseeds pepper and salt together until a soft dough is formed. You may need to add a little more oil or almond meal depending on the consistency. The dough needs to be reasonably firm and not too sticky.

2. Line a 25cm pie or quiche dish with baking paper and grease with a little macadamia nut oil.

3. Flatten the dough with the palms of your hands and mould into the lined dish, covering the base and side with the dough. (You can roll it flat with a rolling pin but I find it a little difficult with a ground nut based dough)

4. Neaten the edges of the pastry case with a knife or your fingers.

5. Prick base all over with a fork. Place sheet of baking paper over pastry. Half fill with baking beans or rice. Place onto try and bake in the middle of the oven for around 10 minutes.

6. Remove beans and paper and bake for a further 5 minutes until base is just hard and a little golden.

To make the filling

1. Meanwhile, in a non-stick pan lightly fry the onion, capsicum and mushrooms until just soft.

2. Arrange the cooked vegetables in the pastry case.

3. Whisk the eggs and milk with a little salt and pepper.

4. Pour the egg mixture over the vegetables and arrange the asparagus and tomatoes in the egg mixture.

5. Crumble over the feta

6. Bake for 35 minutes in the oven until golden and just set in the middle.

Serving suggestions - Serves 8

~  Serve warm with vine roasted tomatoes and a green salad tossed with fresh lemon, salt, pepper and extra virgin olive oil (as pictured).

~ Serve cold as a healthy high protein snack.

~ You can also use almost any vegetables or cheese. Another delicious variation I like to make contains fresh flaked salmon, chives and low fat crème cheese.

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Healthy Beef Enchiladas

Ingredients:

• 1 pound lean ground beef or 1 package fully cooked shredded beef
• ½ cup chopped onion
• 2 cloves garlic, crushed
• ½ tsp. salt
• ¼ tsp. pepper
• 2 cans (10 ounces each) mild enchilada sauce
• 8 small corn tortillas (6-7 inches diameter)
• ¾ cup shredded pepper-jack cheese
• 1 Tbsp. chopped fresh cilantro
• sour cream (optional)

Instructions:

1. Preheat oven to 350°F.
2. In a large nonstick skillet, brown ground beef, onion and garlic over medium heat 8-10 minutes or until beef is no longer pink, breaking beef up into ½-inch crumbles. Pour off drippings. Season with salt and pepper. Stir in ½-cup enchilada sauce from one can. Set aside remaining sauce from that can.
3. If using fully cooked shredded beef, stir in ½ cup enchilada sauce and follow recipe below.
4. Pour second can of sauce into a shallow dish. Dip tortillas, one at a time, into sauce to coat both sides. Spoon one-eighth of beef mixture evenly down the center of each tortilla and roll up. Place seam-side down in a 13x9-inch baking dish.
5. Cover dish with aluminum foil. Bake in 350°F oven for 15 minutes.
6. Remove foil. Spoon reserved enchilada sauce over enchiladas. Sprinkle with the cheese. Continue baking uncovered for 10 minutes or until cheese is melted. Sprinkle with cilantro. Serve with sour cream if desired.

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Healthy Choc Mini Muffins

They actually include a cup and a half of green vegetables! You can slightly smell the broccoli when taken out of the oven but after that they tasted just like a choc muffin to me. Of course they still have sugar in them so not an all the time snack but really so clever!

2 Eggs

1/2 cup oil

3/4 cup brown sugar

1 cup broccoli finely grated

1/2 cup zucchini finely grated

1/2 cup white self raising flour

1/2 cup wholemeal SR flour

3Tbsp Cocoa powder 1 teasp baking powder

1 Tblsp low fat milk.

Whisk eggs, oil and sugar together in large bowl. Add vegetables, flours, cocoa, baking powder and milk and mix well. Spoon into greased (or paper lined) mini muffin trays and bake in a moderate oven for 15-20 minutes.

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