Serves:
6
Soup
Warming Beef Soup
Pea & Ham Soup with Parmesan Wafers
Creamy Asparagus & Broccoli Soup
Pumpkin and chickpea soup
Breakfast
Bircher muesli
Easy FibreX with Cream
Sweet Ricotta with FibreX
FibreX Pancake
Chicken
Chicken and pumpkin stirfry
Baked chicken marylands
Chicken Enchiladas
Lemon and Oregano-Rubbed Chicken Paillards
Chicken and garlic Zuchinni
Stir Fry Satay Chicken
Satay Chicken Skewers
Creamy Tomato Chicken
Sweet & Sour Chicken Stir Fry
Feta & Parmesan Stuffed Sesame Chicken
Easy Chicken in Peanut Sauce
Indian Chicken with Green Vegetables
Chicken Fajita Wraps
Low Carb Crispy, Crumbed, Prosciutto-Wrapped Chicken Strips
Thai Chicken & Basil
Tuscan Chicken
Chicken & Almonds
FibreX Chicken Burgers
Chicken Casserole
Balsamic Chicken
Asian Chicken Lettuce Cups
Char-Grilled Chicken & Zucchini Salad
Chicken & Zucchini Parmigiana
Beef
Beef Stroganoff
Cheesy Meatballs
Meatloaf
Easy Crock-Pot Chilli
Steak Dianne
Beef Goulash
Olive & Bacon Meatballs
Bobby Flays steak and bbq sauce.
Beef burger on a mushroom muffin
Steak au poivre
Garlic steak
Lamb
Pork
Adobado Pork Tenderloin
Chipotle Grilled Pork Tenderloin with Strawberry-Avocado Salsa
Pork Chops with Ancho Chile Rub and Raspberry Glaze
Pork and Chorizo Burgers with Green Chile Mayonnaise
Seafood
Lemon-Shallot Scallops
Caramelized Leeks with Roasted Salmon Fillets
Char-Grilled Salmon & Asparagus with Wasabi Sauce
Cheesy Tuna Bake
Crisp Prosciutto-Wrapped Fish
Foil-Baked Fish with Lemon & Chilli
Garlic & Chilli Prawns
Salads
Quick easy tuna salad
Autumn Salad with Red Wine Vinaigrette
Chunky Chicken Parmesan Salad
Greek farmers' salad
Chargrilled vegie salad
Pumpkin salad
Chicken and Wombok salad
Layered Garden Salad
Simple Asian Salad
Fig & Feta Salad
Gado Gado
Tuna Salad
Vegetables
Broccoli with lemon vinaigrette
Bbq corn on the cob with mexican butter
Lemon garlic beans
Balsamic Roasted Mushrooms
Semi - dried tomatoes
Spinach with Lemon, Garlic & Pine Nuts
Roast Pumpkin & Spinach Pie
Sweet & Sour Vegetables
Buttery Balsamic Mushrooms
Pasta
Luscious Low Carb Lasagna
Roasted Pumpkin and Cauliflower Lasagne
Zucchini Carbonara
Eggs and cheese
Ham and egg pies
Mini Baked Riccotta
Ham crusted quiches
Egg white omelette
Sage & Goats Feta Frittata
Mini Ricotta, Spinach & Prosciutto Pies
Green Eggs & Ham
Spinach & Feta Tart
Pumpkin & Asparagus Frittata
Caramelised Onion Frittata
Little Zucchini & Bacon Frittatas
Mushroom Omelette
Light meals/lunches
BLT wraps
Ham, Avocado & Salad Wrap
HCA Wraps
"Fried Rice"
Zucchini, Chive & Red Onion Tart with Rocket & Pine Nut Salad
Desserts
Café Latte Jelly
Chocolate Baked Cheesecake with Brownie Chunks
Decadent Chocolate Pots
Chocolate Panna Cotta with Smashed Strawberry Sauce
Chocolate Mocha Souffles
Jelly topped cheesecakes
Baked goods
Savoury FibreX Loaf (and the crackers.....)
Flourless Oranges & Lemons Cake
Empower Flourless Chocolate Cake
Mocha Muffins
Almond Innocence Baked Cheesecake
Savoury muffins
Choc-Mint Muffins
Chocolate Fudge Brownies
Cinnamon and carrot muffins
Zucchini, Onion & Capsicum Muffins
Tomato, Basil & Cheese Bread
Savoury Pull-A-Part
Ham & Asparagus Pizza
Satay Chicken Pizza
Chicken, Mushroom & Capsicum Pizza
Dips
Baba Ganoush
Chilli Cream Cheese Dip
Low Carb Tzatziki
Spicy LC Dip
Rubs and seasonings
All That Jazz Seasoning
Orange, Soy, and Five-Spice Rub
Roadhouse Steaks with Ancho Chile Rub
All-Purpose Rub
Filet Mignon with Fresh Herb and Garlic Rub
Mediterranean Herb Rub
Sesame-and-Ginger Asian Wet Rub for Chicken and Seafood
Miso Wet Rub
Greek Wet Rub
Fajita Seasoning Mix
Emeril's ESSENCE Creole Seasoning (also referred to as Bayou Blast)
Dressings and sauces
Dijon-Lemon Vinaigrette
Cooked Salsa
Green Chile Mayonnaise
Vodka and blue cheese sauce
Chilli Jam
Snacks
Camembert En Croute with Fig Paste and Frozen Grapes


Ingredients (serves 4)
- 2 eggs
- 1 eggwhite
- 1 teaspoon vanilla extract
- 1/4 cup caster sugar
- 2 cups skim milk
- 1/4 teaspoon ground nutmeg
Method
- Preheat oven to 160°C. Using a balloon whisk, whisk eggs, eggwhite, vanilla and sugar in a bowl until well combined but not frothy.
- Heat milk in a saucepan over low heat for 3 to 4 minutes or until hot (do not boil). Pour milk in a thin, steady stream over egg mixture, whisking constantly until well combined. Strain custard through a fine sieve (this is to prevent strands of egg forming in the custard).
- Pour strained custard into four 3/4-cup capacity ceramic ramekins. Place in a baking dish. Sprinkle nutmeg over top of custards. Pour enough boiling water into baking dish so it comes halfway up sides of ramekins (this is known as a water bath). Bake custards, uncovered, for 1 hour or until set. Serve warm or cold.
20 carbs 1 fat (need to rework without sugar and recalculate)
Pumpkin and chickpea soup
Serving size: Serves 4
Cuisine type: Italian
Cooking time: Less than 60 minutes
Special options:Heart friendly, low Carb, Low fat, Low Gi
INGREDIENTS
1 tablespoon olive oil
1 onion, chopped
1 carrot, diced
1 celery stick, sliced
1kg pumpkin, peeled, cubed
2 cups (500ml) reduced-salt chicken stock
400g can chickpeas, drained, rinsed
3 garlic cloves, 2 finely chopped, 1 halved
2 tablespoons shredded basil
4 slices crusty bread, toasted
Pesto optional
Heat oil in a large saucepan on medium. Cook onion, carrot and celery for 5 minutes, stirring occasionally, until beginning to soften. Add pumpkin and cook for 5 minutes.
2. Add stock and 2 cups water and bring to boil. Simmer, covered, for 15 minutes. Add chickpeas and simmer for another 2 minutes. Add finely chopped garlic and basil and season to taste. Rub toasted bread with halved garlic clove and serve with soup.
Add a dollop of pesto when serving, if you like.
kJ 1255, fat 8g, sat fat 2g.
Makes 12
Ingredients:
1/2 cup canned apricots in natural juice, drained and chopped
2 eggs, beaten
180 g wholemeal self raising flour
1/3 cup skim milk or yoghurt
2 drops vanilla essence
Method:
1. Preheat oven to 180˚C.
2. Beat eggs, add vanilla and combine.
3. Incorporate the flour and add enough milk or yoghurt to make a moist mixture.
4. Stir through drained apricots and mix to combine.
5. Lightly grease muffin pans and fill each well with a paper patty case.
6. Pour mixture into each muffin case, fill each to 2/3 up sides of case.
7. Bake in moderate oven until lightly golden brown. Insert a skewer into the centre of the muffin. They are cooked if the skewer comes out clean. Enjoy warm or cold. These muffins also freeze really well.
Total Fat (g) 1.17
Carbohydrate (g) 10.2
Dietary Fibre (g) 1.84
Preparation time: 10 minutes
Cooking time: 30 minutes
Makes: 12
Ingredients:
1/4 cup caster sugar
1 1/2 eggs
1/2 tablespoon finely grated lemon zest
1/4 cup canola oil
1/2 cup wholemeal self raising flour
1/4 cup almond meal
1/2 teaspoon bicarb soda
pinch of salt
1/2 carrot, grated
1 banana
1/4 cup sultanas
Breakfast muffins
Method:
1. Preheat oven to 180ºC.
2. In a bowl, combine eggs, sugar and grated lemon zest. Mix in the oil, flour, almond meal, bicarb soda and salt.
3. Stir in half the banana (mashed), grated carrot and sultanas.
4. Evenly spoon the mixture into a muffin tin. Thinly slice the remaining half of the banana. Place a slice on top of each muffin.
5. Bake in the oven for roughly 30 minutes. Remove from oven and cool on a wire rack.
Total Fat (g) 6.94
Carbohydrate (g) 16.02
Dietary Fibre (g) 1.92
Washed Rind Cheese with Pepper Glazed Peaches
Ingredients
- 1/3 cup caster sugar
- 1 tablespoon balsamic vinegar
- 2 free-stone peaches, each cut into 6 wedges
- 1/2 teaspoon freshly ground black pepper
- 250g Tasmanian Heritage Red Square
- lavosh crackers, for serving
Method
Place sugar in a large saucepan or frying pan over medium heat. As sugar melts and caramelises, shake pan to assist even melting. Once all the sugar has dissolved and turned a golden caramel colour, remove from heat and carefully add vinegar. Swirl pan to combine. Add peaches and pepper. Toss to coat and cook for 2-3 minutes or until peaches have softened slightly. Transfer peaches and syrup to a heat-proof bowl and allow to cool to room temperature.
To serve, arrange peach slices on a serving platter with Tasmanian Heritage Red Square, drizzle with pepper glaze and serve with crisp lavosh.Ingredients
- 1 large frenchstick
- 200g South Cape Persian Fetta Cheese, oil reserved
- 1 roasted red capsicum, skinned and cut into strips
- 2 tablespoons shredded fresh basil leaves
- 120g South Cape Goat’s Cheese
- 1 large vine-ripened tomato, diced
- 1-2 tablespoons home made pesto
- 6 thin slices of prosciutto or gypsy ham
- 200g South Cape Bocconcini
- 1 tablespoon baby kalamata olives, for garnish
- extra virgin olive oil, for drizzling
- freshly ground black pepper, to taste
Method
Cut frenchstick diagonally into slices 2cm thick. Brush on both sides with herbed oil from Persian Fetta and grill each side until toasted to make bruschetta. (This can be done up to 1 hour in advance).
Top with the various toppings below and serve on large platters.
Marinated Fetta and Roasted Pepper Bruschetta
Combine roasted capsicum with half the shredded basil and arrange over 1/3 bruschetta. Spoon Persian Fetta on top, and drizzle over a little of the flavoured oil. Garnish with remaining basil.
Goat’s Cheese, Tomato and Pesto Bruschetta
Spread bruschetta with Goat’s Cheese, top with diced tomato and drizzle with pesto.
Bocconcini, Prosciutto and Olive Bruschetta
Arrange prosciutto slices over bruschetta. Top with sliced bocconcini and kalamata olives. Drizzle with olive oil and season with black pepper. (This topping may be served as is or slightly warmed in the oven, until the cheese softens).
Ingredients
- 250g assorted well ripened tomatoes
- 350g South Cape Marinated Fetta cubes, oil reserved
- 2-3 tablespoons balsamic vinegar
- ½ cup fresh basil leaves, torn into pieces
- 8 slices toasted ciabatta or crusty sourdough bread
Method
Halve or dice tomatoes depending on their size, reserving any juice. Toss in a bowl with oil, vinegar and basil. Gently stir in roughly broken South Cape Marinated Fetta cubes.
Spoon the mixture onto toasted bread and garnish with extra basil leaves.- 500g pumpkin, peeled and cut into 3cm cubes
- 1 tablespoon olive oil
- 1/2 teaspoon smoked paprika
- salt and freshly ground black pepper, to taste
- 75g rocket leaves or other salad greens, washed
- 2 teaspoons balsamic vinegar
- 1/2 cup semi sun-dried tomatoes
- 100g shaved Australian hard cheese, eg. Parmesan, Pepato, Romano or Pecorino
Method
Toss pumpkin with 2 teaspoons of the oil, paprika and seasonings. Bake on a baking paper lined oven tray at 200°C for 20 minutes or until pumpkin is tender. Cool slightly.
Toss rocket leaves with combined remaining olive oil and balsamic vinegar. Arrange on a serving plate and top with roasted pumpkin, tomatoes and shaved cheese.
- 2 bunches fresh asparagus spears
- 30g butter
- ¼ cup water
- 8 thin slices prosciutto or smoked ham
- 120g King Island Dairy Endeavour Blue or Tasmanian Heritage Deep Blue cheese
- Freshly ground black pepper, for serving
- Fresh crusty bread, for serving
Trim the woody ends off the asparagus and, using a vegetable peeler, lightly peelthe bottom third of each stalk. Melt butter in a frypan, add asparagus and tossuntil well- coated. Add water and steam asparagus for 2-3 minutes, shaking panoccasionally, until tender. Remove asparagus, divide into four and wrap eachbundle in two slices of prosciutto. Place onto individual serving plates,drizzle with olive oil and sprinkle with crumbled blue cheese and pepper. Servewith crusty bread as an entrée.
Preparation time:
5 minutes
Cooking time:
5 minutes
Serves:
4
Ingredients
- 8 medium flat mushrooms, stalks trimmed
- 40g baby spinach leaves
- 100g South Cape Persian Fetta or Marinated Fetta, drained, crumbled
- 2 tablespoons fresh thyme leaves
- mashed potatoes, to serve
Balsamic dressing
- 1/4 cup honey
- 2 tablespoons balsamic vinegar
- 1/3 cup olive oil
Method
To make balsamic dressing, combine all ingredients in a screw-top jar. Microwave uncovered on High for 20 seconds or until honey is melted. Secure lid. Shake to combine.
Preheat oven to 200°C. Place mushroom, stem-side down, in a single later (they might overlap slightly) in a large baking dish. Pour over half the balsamic dressing. Turn mushrooms and drizzle with remaining dressing. Season with salt and pepper.
Arrange spinach leaves over mushrooms. Sprinkle with Persian fetta and thyme leaves. Roast for 15 minutes or until mushrooms are just tender.
Ingredients
- 1 small ciabatta or Turkish bread
- olive oil, as needed
- 1/2 red salad onion, thinly sliced
- 3 medium well ripened tomatoes, cut into wedges
- 1 Lebanese cucumber, sliced
- 1/2 cup roughly torn fresh mint leaves
- 1/2 cup roughly torn flat parsley leaves
- freshly ground black pepper
- 1 1/2 tablespoons red wine vinegar
- 200g South Cape Garlic Fetta, coarsely crumbled
Method
Tear bread into small pieces. Drizzle with olive oil to lightly coat. Grill until crisp and golden brown, turning often to colour evenly. Allow to cool.
Toss onion, tomatoes, cucumber, mint and parsley together, dress with 1/3 cup olive oil and vinegar, and season to taste. Just before serving, gently toss in South Cape Garlic Fetta.
Serve immediately while bread is still slightly crisp with BBQ or grilled meats and fish.
Ingredients
- 250g South Cape Mascarpone cheese
- 1 cup (250g) castor sugar
- grated rind and juice of 3 large limes
- 6 eggs, lightly beaten
- 1 x 30 cm pre-baked sweet shortcrust pastry tart case*
- extra mascarpone or pure cream, whipped, for serving
Method
Lightly whisk together mascarpone, sugar and rind until smooth. Whisk in eggs and lime juice until smooth and pour into pastry case. Bake at 160°C for 30-40 minutes or until just set. Allow to cool before removing from tin. Serve tart cut into wedges dolloped with cream.
Tip: Decorate with slices of lime that have been liberally dusted with icing sugar and seared in a hot pan until caramelised.
*Sweet Shortcrust Pastry Tart Case
Makes 1 x 30cm tart case
Ingredients
- 1 1/3 cups (170g) plain flour
- pinch baking powder
- 100g chilled butter, cubed
- 1 egg, lightly beaten
- ¼ cup (60g) caster sugar
Method
Blend flour, baking powder and butter in a food processor until fine crumbs form. Combine egg and sugar and add to the flour, blending briefly until the mixture just forms a ball. Turn out onto a floured surface and knead lightly until smooth. Roll out between baking paper to 2mm thickness and line a 30cm flan tin with removable base. Prick well with a fork and refrigerate for at least 15 minutes. Bake at 200°C for 20 minutes until a light golden colour. Allow to cool and use as required. Note: this pastry can shrink when cooked if stretched during handling, so take care to handle gently when lining the tin.
Preparation time:
30 minutes (including pastry case)
Cooking time:
40 minutes
Serves:
8-10
Ingredients
- 500g medium beetroot, washed and leaves removed
- 2 carrots, peeled and cut into chunks
- 1 red onion, peeled and cut into wedges
- 1 tablespoon olive oil
- 1 punnet cherry tomatoes, halved
- 180g South Cape Haloumi, sliced
- olive oil, for frying
- extra mint leaves, for garnish
Method
Roast whole beetroot in a pan at 200°C for 30 minutes. Toss carrots and onion in oil, add to pan and roast a further 30 minutes until beetroot is tender. Allow to cool, peel beetroot, cut into chunks and combine with roasted carrots, onions, cherry tomatoes and half the Mint & Lime Dressing. Arrange salad on serving plates.
Just before serving, quickly flash fry South Cape Haloumi slices in a hot oiled pan until golden on both sides. Place pan-fried Haloumi on salad, drizzle with remaining dressing and garnish with extra mint.
Mint and Lime Dressing
- Makes ¾ cup
- ¼ cup olive oil
- grated rind of 1 lime or lemon
- 2 tablespoons lime or lemon juice
- 1 teaspoon honey
- ¼ cup finely chopped fresh mint
- sea salt and freshly ground black pepper, to taste
Method
Shake all ingredients together in a screw-top jar and use as required.
Preparation time:
15 minutes
Cooking time:
1 hour (to roast vegetables)
Serves:
4-6
Goat's Cheese, Beetroot & Walnut Salad
Ingredients
- 450g can whole baby beets, drained and chopped in quarters
- 200g rocket leaves
- 50g chopped walnuts
- 1 red onion, thinly sliced
- 120g South Cape Goat’s Cheese, coarsely crumbled
- 2 tablespoon olive oil
- 2 tablespoon red wine vinegar
- sea salt and freshly ground black pepper, to taste
Method
Combine beets, rocket, walnuts and onion together. Whisk together oil and vinegar and pour over salad, season to taste and toss to combine. Top with Goat’s cheese just prior to serving.
Also try with South Cape Herb and Garlic Goat’s Cheese.
Preparation time:
5 minutes
Serves:
4
Products used:
South Cape Goat's Cheese
Ingredients
- 4 beef fillet steaks – approx 200grams each
- 2 tablespoons cracked black pepper
- 2 tablespoons olive oil
- 75ml Madeira wine or medium sherry
- 50g butter
- 175g shitake mushrooms, sliced
- 1 tablespoon freshly chopped sage
- 300ml beef stock
- 2 teaspoon cornflour
- 1 teaspoon Dijon mustard
- ¼ cup double cream
- 75g South Cape Blue Cheese
Method
Season fillet steaks on both sides with cracked pepper. Heat the oil in a large pan and panfry the steaks on both sides until done to your liking. Keep warm.
Pour excess fat, return pan to heat, add a splash of Madeira and deglaze the pan. Pour in the rest of the Madeira and simmer gently until reduced slightly. Pour over the steaks and cover.
Wipe the pan clean, add butter, mushrooms and sage and cook for 2-3 minutes. Add the stock and simmer. Combine cornflour and mustard with 1 tablespoon cold water and blend. Pour into the pan, stir and simmer until thickened. Stir in the cream then add the South Cape Blue cheese. Return the steaks to the sauce to warm through briefly. Serve with creamy mashed potatoes and lightly steamed green beans.Char-grilled Camembert Chicken with Avocado Salsa
Ingredients
- 1 avocado, diced
- 1 tomato, diced
- 1 small cucumber, diced
- juice of 1 lemon
- 2 tablespoons olive oil
- sea salt and freshly ground black pepper, to taste
- 6 medium chicken fillets
- 250g Tasmanian Heritage Camembert, sliced
- fresh salad, for serving
Method
Combine avocado, tomato, cucumber, lemon and oil together to make Avocado Salsa and season to taste. Cut a wide pocket in the side of each chicken fillet and fill with slices of Tasmanian Heritage Camembert. Char-grill or pan-fry in an oiled pan for 5-7 minutes on both sides until the chicken is cooked through and the cheese has melted. Serve with Avocado Salsa and fresh salad.
Preparation time:
10 minutes
Cooking time:
10 minutes
Serves:
6
Products used:
Tasmanian Heritage Camembert
Danish Blue Stuffed Mushrooms
Ingredients
- 125g butter
- 125g South Cape Danish Blue
- 5 spring onions, finely chopped
- 150g stale white bread, for crumbs
- 1 tablespoon finely chopped sage
- 2 tablespoons freshly chopped parsley
- 8 large Swiss brown mushrooms, stems removed
Method
Melt butter in a saucepan, and sauté the spring onions until softened. Break bread into pieces and blend in a food processor to make crumbs. Add the softened shallots and herbs and blend until just combined. Crumble the blue cheese into the breadcrumbs and combine.
Fill the mushroom caps with breadcrumb mixture. Bake at 180°C for 30 minutes.
- 2 medium eggplants (or 12 slices of chargrilled eggplant)
- Extra virgin olive oil, as required
- 200g South Cape Fetta Sundried Tomato & Herbs
- 12 pieces char grilled capsicum (each about 5x4cm)
- 1 bunch fresh basil leaves
- Freshly ground black pepper, to taste
Method
To prepare the eggplant, cut each lengthwise into 6 slices 5mm thick, brush with olive oil and char-grill or bbq. Cut South Cape Fetta with Sundried Tomato & Herbs into 6 slices 1cm thick then cut each in half lengthwise to make 12 sticks. Lay 1 piece of capsicum, a stick of Fetta and 2 basil leaves onto each eggplant slice and carefully roll up. Place on a serving plate, drizzle with olive oil and sprinkle with black pepper.
