Are your meals bland and boring?

Use our flavour guide to make quick tasty meals that are healthy too.



A healthy meal doesn’t have to be a tasteless one. With a few sauces, herbs and spices at your fingertips, you can create delicious meals night after night that not only taste good, but are easy to prepare and good for you. Try some of the following to spice up your meals:

Kebab Sauce

Use with: Protein: lamb, beef, chicken
Vegetables: diced cabbage, grated carrot, salad greens

¼ cup natural unsweetened yoghurt
2 Tbsp mint sauce or sweet chilli sauce

Combine yoghurt with mint or sweet chilli sauce.  Pour over meat and salad. 
Can be served in a pitta pocket if your food plan allows for it.

   

Spice Crusting

Use with:Protein – chicken, fish, tofu
Vegetables – add a large salad or stir fry veg

1 tablespoon of paprika
1 teaspoon of cumin
1 teaspoon of coriander
Freshly ground black pepper

Mix all spices together in a dish.  Roll your chicken, fish, or tofu in the spice mixture, generously coating all sides.  Lightly spray a heated pan with olive oil spray, and cook.

Teriyaki

Use with:  Protein - chicken or fish
Vegetables – bok choy, broccoli, capsicum

1 onion, sliced
1 clove crushed garlic
1 teaspoon fresh grated ginger
¼ cup teriyaki marinade
2-3 Tbsp sweet chilli sauce

Heat pan and lightly spray with olive oil spray.  Add onion and ginger, and cook until onion is soft.  Add vegetables to soften, then add cooked meat.  Add teriyaki marinade and sweet chilli sauce just before removing from the heat.  Serve hot.
Can be served with rice or udon noodles (if your food plan allows).

  

Spicy Tomato Sauce

Use with:  Protein - canned tuna, fish, prawns
Vegetables -  broccoli, beans, etc

1 onion, diced
2 cloves garlic, crushed
1 can diced or pureed tomatoes
½ teaspoon cumin
¼ teaspoon chilli powder
Black pepper

Heat pan and lightly spray with olive oil spray.  Sautee garlic and onion, heating until onion softens.  Add tomatoes, cumin, and chilli.  Bring to the boil, and gently simmer for 5 minutes.  Add your protein. 
Can be served on pasta (if your food plan allows) and with steamed veg on the side.

Satay

Use with:Protein – beef, chicken, prawns
Vegetables – serve combined with stir fry veg e.g. broccoli, cauliflower, carrot
- serve over a large salad e.g. lettuce, grated cabbage/carrot/cucumber

½ onion, diced
1 clove garlic, crushed
1 heaped Tbsp peanut butter
2 Tbsp soy sauce
1 teaspoon dried coriander
½ teaspoon cumin
½ teaspoon turmeric
¼ teaspoon chilli powder
½ can lite coconut milk

Heat pan and lightly spray with olive oil spray.  Saute garlic and onion, heating until onion softens.  Add all other ingredients to the pan.  Mix well to combine and bring to the boil.  Makes 4 serves.