Healthy recipes that cater to everyone
It seems like everyone has some kind of dietary specification these days. Whether it’s your friend who’s not eating gluten, your sister who’s on the low FODMAP diet or your kids who refuse to eat vegies, trying to think up what to cook for them can leave you tearing your hair out with frustration. Well, you can keep that lovely hair on, because we’ve got some simple, healthy recipes that offer meal solutions to keep everyone happy. Well, almost everyone. Your kids still have to eat their vegies. Sorry.
To help make dinnertime that much less stressful, our friends at Australian Eggs have curated the below collection of healthy recipes that cater to a range of dietary needs. From low-FODMAP huevos rancheros and gluten-free fried rice to heart-healthy crepes, these tasty, healthy recipes will nourish and satisfy any dinner guest. There’s even a family-friendly recipe for fussy eaters that sneaks in some veg. See? We’ve thought of everyone.
Low FODMAP huevos rancheros
No, it’s not a fad, and it’s not for weight loss. The low FODMAP diet is used to treat the symptoms of irritable bowel syndrome (IBS). FODMAP is an acronym for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. This is a group of sugars that are not completely digested or absorbed in the small intestine. Cutting out FODMAPs reduces the pain, discomfort and embarrassment of IBS symptoms.
1 tbsp garlic-infused extra virgin olive oil
2 green onions, green parts only, sliced, plus extra to garnish
2 red capsicums, diced
1 jalapeno chilli, finely chopped
3 large tomatoes on vine, diced
1 tsp iodised salt
Juice of 1 lime
⅓ cup parsley, finely chopped
80g baby spinach
75g goat cheese (chevre)
4 x corn tortillas to serve
1. Heat an oven-proof frying pan over moderate heat, drizzle with garlic-infused oil. Add green onion tops, capsicum and jalapeno chilli, sauté for a few minutes until softened.
2. Add the tomatoes, salt and lime juice. Simmer for about 10 minutes
3. Blend half the sauce, return to pan. Add spinach and parsley, simmer until spinach wilts.
4. Preheat the oven to 180°C. Crack each egg and place into a small dent in the sauce. Pop pan into the oven and cook for about 10 minutes or until eggs cooked to your liking.
5. Cut corn tortillas into quarters, place on a baking tray. Pop into same oven to crisp up.
6. Serve topped with dots of goat cheese, green onion and pickled jalapenos.
Gluten-free fried black rice with prawns
Unlike some other grains like wheat, barley and rye, rice is a great option for those who have coeliac disease or are avoiding gluten for health reasons. For the health-conscious, this recipe is also loaded with vegies and healthy protein from prawns. Although we should mention that there is some bacon included. You’ve gotta live a little, right?
1 cup black rice
1 tbs extra virgin olive oil
4 rashers short cut bacon, fat trimmed, diced
1 carrot, diced
1 ear corn, kernels sliced off with sharp knife
2 cloves garlic, peeled & finely chopped
1 x 3cm knob ginger, peeled, finely chopped or grated
15ml each oyster sauce, mirin and salt-reduced soy sauce
1 tsp sesame oil
½ cup frozen green peas
4 silverbeet leaves, white core removed, leaves shredded
4 eggs, whisked with fork
400g green prawns, peeled, tails on
4 green onions, sliced
½ bunch fresh coriander
1. Bring a large pan of salted water to boil. Add rice, simmer for 20-25 minutes until cooked. Drain, spread on a tray and leave in the fridge, preferably overnight to dry out and prevent it sticking so much. If you don’t have time to do this, you can use straight away.
2. In a wok or large frying pan, drizzle with extra virgin olive oil and add bacon. Fry until crispy and add the carrot, corn, garlic, and ginger. Sauté until softened.
3. Add the oyster sauce, soy sauce and mirin. Stir to combine.
4. Add the sesame oil, cooked rice, peas and silverbeet. Gently fold together and turn down the heat so the bottom doesn’t burn.
5. Heat a small frying pan, drizzle with extra virgin olive oil and add the eggs. Gently move, folding the eggs to make a kind of omelette rather than scrambled eggs. Break up into nice chunks and add to the rice. Gently mix through.
6. Brush prawns with extra virgin olive oil and cook on a griddle plate or BBQ for 2-3 minutes until just cooked through. Alternatively, you can push the rice to one side and fry the prawns in the wok. You cook them separately to prevent the rice’s purple colour transferring to the prawns. They look nicer on top, but taste just as good mixed through.
7. Serve rice topped with the prawns and scattered with green onions and fresh coriander.
Heart-healthy spinach wholemeal crepes
Eating a heart-healthy diet is particularly important for those who are at risk of heart disease. High-fibre foods like whole grains and vegies are essential, as are healthy fats and protein-rich foods like beans, nuts, eggs, seafood and poultry. These veg-filled crepes tick all the boxes, so you can dish them up with nary a qualm.
For the crepes:
3 large eggs
1 tbsp extra virgin olive oil, plus extra to drizzle pan
120g baby spinach
1 cup milk
Fresh black pepper
2 cups wholemeal flour
For the filling:
1 tbsp extra virgin olive oil
1 red onion, peeled and finely diced
1 red capsicum, cored and diced
1 carrot, diced
1 ear of corn, kernels removed with a sharp knife
2 cloves garlic, peeled and finely chopped
½ tbsp smoked paprika
1 red chilli, finely sliced
1 zucchini, diced
2 plum tomatoes, seeds removed and diced
1 x 400g tin of chickpeas, drained and rinsed
Handful of fresh coriander, roughly chopped (alternatively use fresh parsley)
2 cups rocket or salad leaves
1 avocado, sliced
4 tbsp natural yoghurt
60g grated cheddar cheese
1. Whisk eggs in a bowl with the extra virgin olive oil.
2. Blitz the spinach with the milk in a blender. Add to the eggs and whisk together, season with a pinch of salt and grind of black pepper. Add the flour and mix until just combined. Leave to rest in the fridge for half an hour.
3. Meanwhile make the filling. Place a large saucepan over moderate heat and add a tablespoon of extra virgin olive oil. Add the onion and capsicum to the pan and sauté for about 5 minutes or until soft, taking care not to burn (you may need to turn down the heat).
4. Add carrot, corn, garlic, paprika, chilli and zucchini, sauté for another few minutes.
5. Add the tomatoes and chickpeas and stir well to combine. Gently simmer for about 10 minutes until all the vegies are cooked through. Season to taste and stir through the coriander. Keep warm while you cook the crepes.
6. Heat a non-stick crepe pan (or frying pan) and drizzle or brush with a little extra virgin olive oil. Pour half a cup of the batter into the pan and gently tilt the pan to spread the batter into a thin circle. Cook for a minute or two, until you see a few bubbles, then flip the crepe and cook the other side for a further minute or two. Remove onto a warmed plate lined with a sheet of kitchen paper. Cover with a tea towel to keep warm and repeat this process with the rest of the batter. This recipe makes 6 crepes.
7. Once ready to serve, lay each crepe on a warmed plate. Layer on half of the crepe a few rocket or salad leaves, slices of avocado and spoon over the spicy vegie chickpeas. Top with your choice of dollops of natural yoghurt, grated cheese and/or jalapenos. Fold over the other half of the crepe and serve immediately.
Family-friendly spinach & parmesan soufflés
Every parent worth their salt knows that the best way to get their kids to eat veg is to sneak it into tasty meals that appeal to immature taste buds. These soufflés look amazing, are light and fluffy and also contain the goodness of eggs, cheese and baby spinach.
Approx. 2 tbsp dry breadcrumbs
1 tbs extra virgin olive oil, plus extra to brush ramekins
2 tbs wholemeal flour
1 cup milk
½ tsp grated nutmeg
120g baby spinach
4 eggs, separated
¼ cup grated parmesan + 4 tsp to sprinkle on top
1 tsp Dijon mustard
50g goat’s feta
1. Brush 4 ramekins with extra virgin olive oil. Sprinkle with breadcrumbs on sides and the bottom. This helps prevent your souffles from sticking to the sides.
2. Preheat the oven to 180°C. Heat a non-stick small saucepan, add extra virgin olive oil and the flour. Beat together to form a paste, then slowly add the milk, beating or whisking until smooth. Once all the milk has been whisked in, grate in the nutmeg and season with salt and pepper. Allow to simmer for a couple of minutes and the turn off the heat.
3. Place the spinach in a bowl and microwave for 2 minutes to wilt. (Alternatively steam on the stovetop.) Squeeze out the excess liquid and chop. Add to the milk sauce.
4. Separate the eggs, placing the whites into the bowl of a mixer. Add the yolks to the milk sauce, along with the mustard, parmesan and feta. Beat together with a wooden spoon.
5. Using the balloon whisk on your mixer, whip the egg whites until forming stiff peaks. Using a metal spoon, gently fold into the spinach sauce mixture. Spoon into the prepared ramekins and sprinkle with the remaining parmesan. Place on a baking tray and bake in the oven for about 20 minutes, or until risen and golden brown on top.
6. Serve immediately with a lovely mixed salad.
Looking for more healthy recipes? Try these easy, meat-free meals, these healthy sweets, these nutritious mushroom recipes and these plant-based versions of family favourites. And for a special treat, try your hand at the world’s healthiest chocolate cake.