Serves: 2
Preparation: 5 mins
Cooking: 5 mins

Ingredients

4 slices bread
Butter, for spreading
VEGEMITE, for spreading
1/2 avocado, peeled, sliced

Method

Toast bread and spread with butter and Vegemite.

Top with avocado slices and serve.

Spiced Baked Apple With Almonds & Raisons

A rather scrumptious dessert.

Ingredients

4 apples
4 tablespoons raisons
4 tablespoons almonds
16 cloves

Preparation

1. Pre-heat oven to 200°C.
2. Score apples around the middle, then scoop out the core. Fill the cavity with mixed raisons and flaked chopped almonds. Stick 3-4 cloves in each apple.
3. Bake until golden and soft (approx 30-40 minutes) Serve hot with natural yoghurt.

Blueberry Muffins

These muffins are delicious and dramatic. These muffins take on a deep purple hue from the berries when made with any type of flour and when buckwheat flour is used they also become dark and dense. They aren’t too sweet so can be enjoyed accompanied by all jams and fruit preserves.

Ingredients

Oil or paper liners for muffin tins
1 cup buckwheat or oat flour
1 cup white four
2 1/2 teaspoons baking powder
1/4 teaspoon salt
1/3 cup sugar
2 tablespoons honey
1 cup soymilk
1/2 cup of canola oil or butter
1 beaten free-range egg
1/2 cup blueberries, fresh or frozen

Preparation

1. Preheat the oven to 180°C. Grease muffin tins or line with paper
2. Mix dry ingredients together in a large bowl
3. In another bowl mix honey, soymilk, oil and egg
4. Lightly combine the wet and dry ingredients and fold in blueberries
5. Fill each muffin cup up to the top and bake for 20 minutes or until a toothpick comes out clean.

Makes 12 muffin

Apple Cake

Although not overly sweet this cake is deliciously rich. If you prefer a sweeter taste add a little more sugar.

Ingredients

2 to 2 1/2 cups peeled and thinly sliced apples
1 cup of sugar
Juice and grated rind of 1 lemon
5 tablespoons melted butter
1 cup unbleached flour
1 teaspoon baking powder
Pinch of salt
2 free range eggs
1/4 cup soymilk

Preparation

1. Preheat oven to 180C
2. Butter bottom of a 9 inch cake tin deep enough to hold the mixture
3. Arrange apple slices on base and sides of tin
4. Sprinkle apples with 1/2 cup sugar. Lemon juice and grated rind
5. Dust with a tablespoon of flour. Pour melted butter over the apples
6. In a bowl combine flours, remaining ¼ cup of sugar, baking powder and salt. In another bowl beat eggs until light
7. Quickly stir in remaining melted tablespoon melted butter and soymilk
8. Add liquid ingredients to flour mixture and blend with as few strokes as possible
9. Pour mixture into cake tin over apples
10. Bake for 30 to 40 minutes until golden brown and a straw comes out clean
11. Cover with a serving plate and invert

Serves 8 to 10.

Humous

Humous is great as either simple dip for rice crackers or piled high on fresh bread. It also tastes fantastic with tender lamb with freshly made tabouleh. Try it for yourself!

Ingredients

340g chickpeas, soaked overnight
2 cloves of garlic, smashed
1 1/2 tablespoons tahini
4 tablespoons extra virgin olive oil
Lemon juice to taste (approx 2-3 tablespoons)
Salt and freshly ground black pepper

Preparation

1. Rinse the soaked chickpeas. Cover with water and cook for 1 1/2 hours or until tender. Drain, saving a little of the cooking water.
2. In a food processor blend: chickpeas, tahini, garlic and a little of the cooking water. Add the salt, pepper, oil and lemon juice to taste.

Indonesian Style Swordfish

This Asian inspired dish is best served with steamed rice.

Ingredients

3 tablespoons tamari sauce
2 cloves of garlic, smashed
2 tablespoons of olive oil
1 tablespoon of honey
1 tablespoon of tahini
Juice and zest of one lemon
1 tablespoon of ground cumin
1 tablespoon of fresh coriander
2 lbs swordfish

Preparation

1. Combine all the ingredients apart from the fish.
2. Pour marinade over the swordfish on a large platter
3. Turn fish once
4. Allow to marinate for at least an hour
5. Turn again
6. Preheat broiler and place fish as close to heat source as possible
7. Broil 5 to 8 minutes on each side depending on thickness
8. Be sure that the fish is cooked all the way through.

Serves 4

Sauteed Barramundi

Barramundi is said to resemble lobster in taste and texture when cooked and is an ideal fish to use for kebabs on a skewer as well as cut into chunks and sautéed.

Ingredients

2 large fillets Barramundi
3 tablespoons of olive oil
1 teaspoon of fresh oregano
Brown rice flour or spelt flour
1 to 2 free-range eggs
Salt

Preparation

1. Cut fish into 1 inch pieces
2. Heat oil in a heavy cast-iron skillet over a medium heat
3. Combine oregano and flour
4. Beat the eggs well
5. Dip the barramundi into the egg a few at a time
6. Roll in the seasoned flour
7. Slide floured fish into skillet taking care not to overcrowd the pan
8. Sauté gently for several minutes on each side until batter is crisp and fish is done
9. Season with salt

Serves 4

B is for Vitamin B, the vitamin your newborn needs for health, vitality, development and growth.

B Facts..

• B vitamins help the body to utilize the energy in carbohydrates, fat and protein.
• B vitamins provide nutrition which helps release energy to help babies develop and grow.
• B vitamins also maintain the nervous and digestive systems and are essential for growth, development and the repair of tissue - including skin and eyes!

From baby, through toddler, primary school and even for multi-tasking mums, the B group of vitamins function to release energy in the body, but three are critical for ensuring vitality!

Thiamine (B1)

Thiamine is needed for the metabolism of carbohydrates and into glucose for energy production.

Riboflavin (B2)

Riboflavin is important in the breakdown of carbohydrates, fats and proteins.

Niacin (B3)

Niacin is needed in the maintenance of healthy skin, nerves and gastrointestinal tract.

Vegemite is one of the richest know sources of Vitamin B.

Happy Little Vegemites!

• B1, B2 and Niacin are needed in our diets everyday as our bodies can't generate all we need. So it’s advisable for your baby to consume them daily.
• Vegemite is one of the richest know sources of Vitamin B.
• The perfect time to introduce Vegemite is when your baby is enjoying a variety of solids.
• Try adding a little Vegemite to mashed vegetables or pureed meat dishes. As baby grows spread it on rusks, sandwiches and toast fingers.

Note: One serving of Vegemite (5g) has about the same amount of salt as a slice of bread. So you need not worry about the salt content of Vegemite provided you consider your baby's entire daily intak

A Perfect Roast Chook

With less time and more short cuts in the kitchen, the age-old recipe for a perfect roast chicken is for many a forgotten art. This is a slow cooking meal to be enjoyed on a relaxed Sunday with family and friends. Trust me, this is superb!

Ingredients

1.6 kg free-range chicken
1 lemon halved
2-3 cloves garlic, smashed
Salt and freshly ground black pepper
3 small handfuls of fresh herbs (rosemary, basil, marjoram, parsley) finely chopped
1/2 cup olive oil
Fresh rosemary

Preparation

1. Pre-heat the oven to 220°C an hour and a quarter before dinner.
2. Wash the chicken and pat dry. Rub the cavity with salt, then rub chicken vigorously inside and out with lemon. Stuff the chicken cavity with lemon half, fresh herbs, olive oil and smashed garlic.
3. Put chicken in large baking tray and place in the centre of the oven. After 20 minutes turn chicken over. Now is the time to add any vegetables you want roasted, potatoes, pumpkin, parsnips, onions, carrots or beets.
4. After a further 20 minutes, turn chicken breast side-up, and smear over with juices. Roast for another 20 minutes.
5. Serve steaming hot.
6. Sit down and enjoy a perfectly cooked chicken. You’ll love it.

Serves 4 easily.

Rib Eye With Caramelised Onions

This succulent, rib roast of beef is too good not to try. As always, the best way to ensure the dish is done justice is to buy from the best butcher possible and pay for quality.

Ingredients

2 tablespoons olive oil
1 tablespoon butter
1 kg small onions, peeled
1 teaspoon brown sugar
2 beef rib eyes on bone, well aged
Freshly cracked black pepper
1 garlic clove, smashed.

Preparation

1. Heat olive oil and butter in heavy-based frypan.
2. Add onions and toss well. Sprinkle with sugar and cook until golden brown, sweet and soft.
3. Rub beef with a little cracked pepper.
4. Heat a little olive oil and smashed garlic in heavy-based frypan and sear beef on either side for a couple of minutes until perfect brown.
5. Place in the oven and roast for 15 minutes at 190°C.
6. Remove and serve with perfect mash and lightly steamed greens.

Serves 2.

Adzuki Beans With Onions, Carrots & Ginger

Ingredients

225g of adzuki beans
1 piece kombu seaweed
2 tablespoons olive oil
1 large onion, peeled and chopped
2 carrots, scrubbed and coarsely grated
1 tablespoon grated fresh ginger
2 whole garlic cloves peeled
Sea salt and freshly ground black pepper

Preparation

1. Pre-soak the adzuki beans and kombu overnight.
2. Cook the beans and kombu for 40-50 minutes until tender. Heat oil in large saucepan and sauté the onion until soft.
3. Add carrots, ginger and garlic and sauté for a further 5 minutes.
4. Drain the adzuki beans of excess water, and add them to the onion mixture.
5. Season with salt and pepper and serve with hot crusty bread.

Serves 4.

Marinated Chick Peas With Chilli, Lemon & Vietnamese Mint

This is a gorgeous, fresh, zangy dish especially when served with grilled fish. It’s perfect slightly mashed and smeared over toasted bread as a snack.

Ingredients

1 handful of fresh Vietnamese mint
340g chickpeas, soaked overnight
1 large potato, peeled
3 cloves garlic, peeled
2 tablespoons lemon juice
5 tablespoons olive oil
1 level teaspoon salt
1 level teaspoon freshly ground black pepper
2 medium chillies, halved, de-seeded and finely chopped

Preparation

1. Combine lemon juice, olive oil, salt and freshly ground black pepper into a dressing.
2. Rinse soaked beans, add whole potato and garlic, and cover with water. Bring to the boil, place lid on and simmer gently for 1½ hours or until tender.
3. Once chickpeas are cooked discard the potato and garlic, and drain. While still hot, toss through dressing, the chillies and Vietnamese mint.

Serves 6. Magnificently!

Simple Salad Dressing

A beautiful, zesty summer dressing

Ingredients

1/2 cup extra-virgin olive oil
Juice of 2 lemons
1/4 teaspoon mustard powder
Pinch salt
1/2 teaspoon honey

Preparation

1. Combine all ingredients in a small bowl
2. Whisk until blended
3. Serve on any salad

Makes ¾ cup

Lime Dressing

This dressing is ideal on plain greens and is also delicious with fish.

Ingredients

2 shallots finely chopped
1/2 clove garlic smashed
2 teaspoons mustard powder
Juice and zest from 2 limes
1/4 teaspoon salt
1cup olive oil

Preparation

1. Combine shallot, garlic, mustard, lime juice, zest and salt in a small bowl
2. Whilst briskly whisking drizzle oil in a steady stream until all is incorporated
3. Use a blender if a smoother dressing is required

Makes 1 1/2 to 2 cups

Moroccan Salad

Couscous is a grain and also the name of the national dish of North African countries such as Morocco, Algeria and Tunisia. You can substitute this durum wheat based grain with millet as the base for this textured salad

Ingredients

1 cup couscous, lightly toasted without oil
2 1/2 cups water or vegetable stock
2 carrots cut into fine sticks
1 small finely chopped red onion
1/2 cup of raisins, plumped by soaking in hot water
3 tablespoons of sunflower seeds or chopped walnuts
2 tablespoons of olive oil
1 juice of a lemon
Salt

Preparation

1. Cook couscous and transfer into a bowl
2. Add carrots, red onions, raisins and sunflower seed or walnuts
3. Whisk together the olive oil and lemon juice
4. Add salt to taste

Serves 3 to 4

Serves: 4
Preparation: 10 mins
Cooking: 10 mins

6 eggs
60ml milk
1/2 cup chopped chives
1 teaspoon butter
4 croissants, heated
1-2 tablespoons Vegemite
100g sliced ham

Method

1. Beat eggs and milk together, add chives. Melt butter in a pan, pour in egg mixture and cook over low heat, stirring gently until creamy and soft.
2. Toast bread and spread with butter and Vegemite.
3. Top with ham and cooked eggs. Season to taste.
4. Serve immediately

Mango & Lime Smoothie

This combination enlivens the senses, perfect for that kick-start.

Ingredients

1 cup soymilk
1 ripe mango, peeled. Pitted and cut into chunks
1cup pineapple juice
Juice of 1/2 lime

Preparation

1. Combine all ingredients in a blender
2. Blend until smooth
3. Serve chilled

Serves 1 or 2.

Papaya-Kiwi Smoothie

A perfect start to the day.

Ingredients

1 cup soymilk
1/2 small papaya, peeled, seeded and cut into chunks
1 kiwi, peeled and cut into chunks
1/2 cup papaya juice

Preparation

1. Combine all ingredients in a blender
2. Blend until smooth
3. Serve very cold

Serves 1.

Banana-Papaya Smoothie

A rich and delicious tropical treat.

Ingredients

1 cup soymilk
1 ripe banana cut into chunks
1/2 ripe papaya, peeled, stoned and cut into chunks
1/2 cup pineapple juice

Preparation

1. Combine all ingredients in a blender
2. Blend until smooth
3. Serve chilled

Serves 1.

Grape & Peach Smoothie

Light, tart and sweet depending on the amount of lime juice and variety of grape used.

Ingredients

1/2 cup soymilk
1/2 cup apple juice
1 small peach, peeled, pitted and cut into chunks
1/2 cup seedless grapes
Juice of 1/2 lime
2 teaspoons psyllium husks (to relieve constipation)

Preparation

1. Combine all ingredients in a blender
2. Blend thoroughly
3. Enjoy

Serves 1.

Silken Tofu Smoothie

Replace the soy milk with tofu to give an extra protein punch. It is necessary to use the smoothest most custard like silken tofu for this recipe.

Ingredients

1 cup fresh pineapple chunks
3 oz. silken tofu
1/2 cup pineapple juice
1 fresh apricot peeled and pitted
4 ice cubes

Preparation

1. Combine all ingredients in a blender
2. Mix for 2 minutes or until smooth
3. Drink immediately

Serves 1 to 2.

Carrot & Celery Juice

The sodium content of the celery balances the sweetness of the carrots.

Ingredients

4 washed carrots, ends removed
2 washed stalks of celery with leaves retained

Serves 1 to 2.

Carrot & Ginger Juice

This drink will be extremely spicy if too much ginger is used, so add in small amounts.

Ingredients

4 washed carrots, ends removed
1 inch chunk of fresh ginger (or more to taste).

Serves 1 to 2.

Carrot & Cucumber Juice

This combination provides a delicate and refreshing drink.

Ingredients

4 washed carrots, ends removed
1 cucumber, peeled if not organic.

Serves 1 to 2.

Carrot & Apple Juice

A seductive fruit and veggie combo, sweet and delicious.

Ingredients

4 washed carrots, ends removed
1 apple, peeled if not organic.

Serves 1 to 2.

With all the juices it is preferable to peel fruit and vegetables if they are not organic and always wash the produce thoroughly. Any combination of fruits and vegetables can be used, however, ensure your choice is always fresh and seasonal. Juices are very high in nutritional value and for this reason should be used in moderation throughout pregnancy.

Wakame Soup

Ingredients

3-4 pieces wakame
1 tablespoon olive oil
1 onion peeled and chopped
225 g carrots, scrubbed and chopped
4 celery sticks, chopped
1-2 tablespoons miso

Preparation

1. Wash wakame, cover with water and leave to soften. When it is flexible, cut out tough stems and chop wakame into pieces.
2. Heat oil in large saucepan and sauté onion until soft. Add carrots and celery and sauté for a further 5 minutes.
3. Add wakame and 1 litre of water. Cover and bring to the boil.
4. Simmer for a further 10-15 minutes until vegetables are tender.
5. Stir in miso to taste and serve immediately.

Serves 4.

Turkey Noodle Soup

A variation on the classic style chicken noodle soup, this is best appreciated on cold autumn or winter evenings.

Ingredients

8 cups turkey stock
2 carrots
2 stalks celery, diced
1 scallion
1 cup turkey meat, torn into small pieces
1 cup noodles
1 tablespoon salt

Preparation

1. In a large pan bring stock almost to the boil
2. Add carrots and celery and simmer for about 20 minutes or until vegetables are tender
3. Add remaining ingredients and simmer for another 10 minutes or until noodles are al dente.

Serves 4.

Zesty Ginger & Squash Soup

Any variety of squash may be used for this soup, use what is in season and fresh. In place of water you may substitute vegetable stock or for an added protein kick use turkey or chicken.

Ingredients

1 large squash
4 cloves of garlic
1 inch piece of fresh ginger, chopped
1 teaspoon of salt
3 cups of water or stock

Preparation

1. Peel the squash
2. Cut in half and scoop out seeds (These may be used for roasting and are a valuable source of zinc)
3. Cut squash into chunks
4. Place in a heavy bottomed pan
5. Add garlic, ginger and salt
6. Cover with stock or water and bring to the boil
7. Reduce heat and simmer until tender
8. Transfer to a blender and puree until smooth

Serves 4 to 6.

Adzuki Bean & Pumpkin Soup

Another variation on the classic pumpkin soup with the addition of beans this soup becomes a hearty winter warmer.

Ingredients

2 tablespoons of olive oil
2 thinly sliced medium leeks
6 large cloves of garlic, smashed
6 cups of water
1 small pumpkin, peeled and cut into 1/2 inch pieces
1 can of adzuki beans
Freshly chopped parsley
Salt

Preparation

1. Heat oil in a heavy pot over a medium heat
2. Add leeks and garlic, turning to coat with oil
3. Sauté until golden and soft
4. Add enough water to cover and bring to the boil
5. Reduce heat and simmer for 10 minutes
6. Meanwhile prepare pumpkin. Add to pot, cover with water and bring to the boil
7. Reduce heat and simmer for 15 to 20 minutes or until pumpkin is tender
8. Stir in drained beans and heat
9. Add parsley and salt to taste

Serves 4 to 6.

Fish Soup

Fish soup is ideal for entertaining, as it can be both elegant and hearty. Barramundi is an ideal type for this soup although cod, snapper are also excellent variations.

Ingredients

2 tablespoons olive oil
1 small finely sliced leek
6 to 8 cloves of peeled and smashed garlic
7 to 8 cups of water
1/2 a large parsnip, chopped
1 medium yellow pepper, cut
1 to 1 1/2 lbs fish cut into 1/2 inch pieces
1 to 2 cups celery leaves or other greens finely chopped
1 yellow tomato chopped
1/4 cup parsley
Salt

Preparation

1. Heat oil in a large soup pot over medium heat
2. Add leek and sauté until golden
3. Add garlic and continue to cook
4. Pour in water and bring to the boil
5. Add parsnips and simmer for 5 minutes
6. Add peppers and simmer 5 to 8 minutes
7. Add fish and return to the boil
8. Reduce heat immediately
9. Add greens and tomato then simmer for a further 5 to 8 minutes
10. Stir in parsley and add salt to taste

Serves 4.

Creamy White Bean & Broccoli Soup

This is a soothing, creamy soup that is especially magnificent for those pregnant mums.

Ingredients

1 can cooked cannellini beans
1 clove of garlic peeled but whole
1 1/2 to 2 cups of stock or water
2 large broccoli heads
1/4 teaspoon of salt

Preparation

1. Bring beans, garlic and stock to the boil
2. Reduce heat and simmer for 10 to 15 minutes
3. With a slotted spoon scoop out beans
4. Transfer to a blender with ½ cup of liquid
5. Return puree to saucepan and stir in until blended
6. Add broccoli and gently simmer until cooked.
7. Season with salt and cook for a further 5 minutes

Serves 4.

Carrot Soup

The spicy curry in this soup makes a tasty contrast to the slightly sweet carrots.

Ingredients

3 tablespoons of butter or olive oil
1 large chopped onion
2 inch piece fresh ginger peeled and grated
1 tablespoon curry powder
3 cloves garlic smashed
2 lbs carrots washed and chopped
7 cups of stock turkey, chicken or vegetable
1 sweet potato peeled
Salt and freshly ground pepper

Preparation

1. In a large pot melt butter or heat oil
2. Add onion, ginger, curry and garlic. Cook until onions are soft.
3. Add carrots and sweet potato to pan
4. Add stock and simmer for 45 minutes
5. Let slightly cool
6. Blend in food processor
7. Return mixture to pan and season to taste
8. You may like to reduce the soup by simmering to achieve a thicker consistency

Serves 10 to 12.

Root Soup

Serve this deliciously hearty soup with salad and crusty bread for a healthy and warming supper.

Ingredients

2 tablespoons olive oil
1 cup chopped leek or onion
6 cloves garlic, smashed
1 cup chopped turnips
1 cup chopped carrots
1 cup chopped parsnips
8 cups of boiling water
Salt
Bay leaf
Handful fresh parsley chopped

Preparation

1. Heat oil over a medium heat in a heavy casserole dish
2. Add onion or leek and garlic and sauté until golden
3. Add vegetables, hardest first and turn in oil for a few minutes
4. Add carrots and parsnips turning for several more minutes
5. Pour boiling water just to cover vegetables
6. Add salt and bay leaf and simmer for at lest 45 minutes
7. Add parsley
8. Either mash in the pot for a chunky style soup or blend after removing the bay leaf for a smooth, creamy soup.

Serves 10 to 12.

Miso, Oat & Vegetable Soup

A refreshing and cleansing vegetable soup. 

Ingredients

1 tablespoon olive oil
1 onion, peeled and chopped
225g carrots
3-4 celery sticks
50g rolled oats
2 teaspoons miso

Preparation

1. Heat oil in large saucepan, add onion and sauté until soft.
2. Add carrots and celery and sauté for a further 5 minutes.
3. Add 1 litre of water and cover.
4. Bring to the boil then simmer gently for 20 minutes.
5. Stir in the miso and rolled oats and cook for another 10-15 minutes.
6. Serve immediately.

Serves 4.

Lentil Soup

Soothing yet strengthening and very nourishing.

Ingredients

1 tablespoon olive oil
2 onions chopped
2 carrots chopped
225g red lentils
2 garlic cloves peeled
Sea salt and freshly ground black pepper

Preparation

1. Heat oil in large saucepan and sauté onions until soft.
2. Add carrots, whole garlic cloves and lentils and sauté for a further 2 minutes.
3. Add 1 litre of water and cover. Bring to the boil, and then simmer for 20 minutes.
4. Mix soup in food processor until smooth. Return to saucepan and reheat.
5. Season with freshly ground black pepper and sea salt.

Serves 4.