For Dietitians Week 2023, our Specialist Dietitians have shared their favourite healthy recipes to help you refresh your meal plan.
Banana nut breakfast muffins
Makes 12 muffins | Per muffin: 202kcal
Ingredients
- 2 bananas (very ripe yellow/black)
- 1 egg
- 1 teaspoon vanilla extract
- ½ cup almond/cow’s milk (120ml)
- ¼ cup maple syrup (85g)
- ½ cup greek yogurt (140g) such as FAGE 0%
- 1 ½ cups rolled oats (150g)
- ½ cup pecan nuts, chopped (100g)
- ½ cup of whole nuts, chopped (100g)
- 100g sultanas
- 60g cranberries
- 1 teaspoon baking powder
- 1 teaspoon cinnamon (optional)
Optional toppings:
- Strawberries, sliced
- Blueberries
- Apple, sliced
- Dark chocolate chip
- Nut, chopped
- ½ cup dried cranberry (60g)
- ½ cup dried blueberries (60g)
Preparation
- Preheat oven to 180˚C.
- Mash banana in a large bowl until smooth and mix in all wet ingredients. Stir in dry ingredients until thoroughly mixed.
- Pour batter into greased muffin tin, filling each tin about ⅔ full.
- Top each muffin with toppings.
- Bake for 20 minutes.
TIP: Use silicone molds and allow your muffins to cool before removing, as these will not rise like traditional muffins.
Calories: 202 / Fat: 9.4g / Carbs: 25.9g / Fibre: 3.2g / Sugar: 13.8g / Protein: 5.3g
Cod with cucumber, avocado and mango salsa salad
Serves two | Per serving: 272kcal, 35g protein
Ingredients
- 2 x 125g skinless cod fillets
- 1 lime, zested and juiced
- 1 small mango, peeled, stoned and chopped (or 2 peaches, stoned and chopped)
- 1 small avocado, stoned, peeled and sliced
- ¼ cucumber, chopped
- 160g cherry tomatoes, quartered
- 1 red chilli, deseeded and chopped
- 2 spring onions, sliced
- Handful of chopped coriander
Preparation
- Heat oven to 200˚C (180˚C for fan ovens or Gas 6).
- Put the fish in a shallow ovenproof dish and pour over half the lime juice, with a little of the zest, then grind over some black pepper.
- Bake for eight minutes, or until the fish flakes easily but is still moist.
- Meanwhile, put the rest of the ingredients, plus the remaining lime juice and zest, in a bowl and combine well. Spoon onto plates and top with the cod, spooning over any juices in the dish.