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Grand Final Menu – The Men Will NEVER Know Is Healthy!

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Grand Final Menu – The Men Will NEVER Know Is Healthy!


This weekend is Grand Final day and I am cooking up a storm for a load of blokes.

BUT I am going to be making Healthy Mummy recipes for them – the challenge I am looking forward to – is will they be able to taste the difference?!

My money is on a definite NO as our recipes are SUPER tasty – and the bonus is that they are also healthy – and family friendly.

You can find all the recipes – plus more than 4,500 more in our Healthy Mummy app.

Below are the recipes I will be cooking and I will also update this post tomorrow with the final result – and hopefully happy blokes!!

Lamb & Haloumi Skewers
Serves 6
Prep Time: 7 mins
Cooking Time: 7 mins


This lean, high protein meal is simple to prepare. The ingredients of the side salad can be interchanged with your favourite veggies, so feel free to include avocado, celery, sprouts and red onion in the mix if desired. Ready in less than 15 minutes.

Ingredients:
600 grams lean lamb steak
12 slices haloumi (300 grams)
salt
pepper
3 Lebanese cucumber (600 grams)
6 medium carrot (420 grams)
1/2 cup reduced-fat Greek natural yoghurt (120 grams)
1 & 1/2 lemon (22.5 grams)
1 & 1/2 tsp dried oregano (1.5 grams)

Method:

  • You will need wooden or metal skewers for this recipe, approximately 2 per serve. If using wooden soak in cold water for 30 minutes prior to use. 
  • Chop lamb and haloumi into cubes. Thread alternately onto skewers and season with salt and pepper. 
  • Heat a barbecue hot plate or non-stick frypan over medium-high heat and lightly spray with cooking oil spray. 
  • Cook lamb skewers for 4-5 minutes on both sides until lamb is cooked to your liking and haloumi is golden.
  •  Grate carrot and slice cucumber. Place skewers on top of vegetables and top with yoghurt, a squeeze of lemon and sprinkle over dried oregano to serve.

Nutritional Information Per Serve:
Energy 1477 kJ / 352 cals
Protein 41g
Fibre 4.4g
Total Fat 16g
Carbohydrates 8.3g
Saturated Fat 8.6g
Total Sugar 8.2g

Beef Burgers
Serves 6
Prep Time: 10 mins
Cooking Time: 10 mins

Burgers are often a family favourite but not always considered a healthy choice. Making the burgers yourself using fresh ingredients will ensure you get to enjoy a well loved dish in a healthy way. You can enjoy a takeaway or pub style meal at home. 

Ingredients:  

450 grams lean beef mince
salt
pepper
cooking oil spray
3/4 brown onion, diced (75 grams)
3 tsp dried Italian herbs (3 grams)
6 wholegrain roll (480 grams)
3 cups mixed lettuce leaves (90 grams)
1 & 1/2 medium carrot, grated (105 grams)
2 tomato, sliced (200 grams)
1 & 1/2 tbsp Dijon mustard (24 grams)
1 & 1/2 tbsp tomato chutney (24 grams) 

Method: 

  • Season mince with salt and pepper and then combine with grated carrot, diced onion and dried herbs. Form into one burger patty per serve. 
  • Lightly spray a non-stick fry pan with cooking oil spray over medium-high heat. Cook the burger patty on both sides for 5 – 10 minutes in total, until cooked to your liking. 
  • Halve the bread roll(s) and lightly toast under the griller. 
  • Place lettuce and sliced tomato on one half. Top with cooked burger patty, mustard, chutney and other half of bun


Nutritional Information Per Serve:
Energy 1384 kJ / 330 cals
Protein 27g
Fibre 6.3g 

  • Total Fat 6.3g 
  • Carbohydrates 37g 
  • Saturated Fat 2g 
  • Total Sugar 5.3g 
  • Free Sugar 1g

Chicken Pies
Serves 4
Prep Time: 5 mins
Cooking Time: 60 mins

Fussy Eater Tips: If you have fussy eaters who don’t like certain vegetables then omit them from a recipe and serve them on the side instead. For example in this recipe you could omit the peas in the pie mix and serve them on the side to get your fussy eater used to them before eating them combined with other ingredients.

Ingredients: 

  • 500 grams lean chicken mince 
  • 1 brown onion, grated (100 grams) 
  • 3 medium carrot, grated (210 grams) 
  • 2 medium potato, grated (240 grams) 
  • 1 & 1/4 cups liquid chicken stock, salt reduced (312.5 mls) 
  • 1 cup frozen peas (160 grams) 
  • 1 tbsp plain wholemeal flour (10 grams) 
  • cooking oil spray 
  • 2 sheets reduced-fat puff pastry (336 grams)

    Method: 
  • Place the chicken, onion, carrot and potato into a saucepan with ¾ cup of stock. Bring to the boil over a medium heat, breaking apart the chicken with a spoon. Reduce to a simmer for 10 minutes. Add peas and cook for a further minute. 
  • Dissolve the flour in the remaining ½ cup of stock and gradually pour the mixture into the saucepan, stirring through to combine. Simmer for 2-3 minutes until thickened. 
  • Preheat the oven to 200C and lightly spray 4 individual pie tins with cooking oil. You could also use one large pie dish to fit four serves if you don’t have separate tins. Divide filling into prepared tins. 
  • Allow pastry to thaw slightly then cut each sheet on the diagonal. Cut a circle from each triangle, place pastry rounds on top of the filling and tuck around the edge (the pastry will soften with the heat from the filling and become easier to tuck in). Place pies in the oven for 25 – 30 minutes, or until the pastry is crisp and golden. 
  • Serve pies alone (one pie is one serve) or with some steamed vegetables or a simple salad.

Nutritional Information Per Serve:
Energy 2106 kJ / 503 cals
Protein 25g
Fibre 5.4g
Total Fat 37.3g
Carbohydrates 14.3g
Saturated Fat 9.6g
Total Sugar 4.9g


Mini Meat Pies
Serves 6
Prep Time: 10 mins
Cooking Time: 30 mins


Choose premium lean mince to avoid added saturated fats. Lean red protein sources are a great source of vitamin B12 which assist in metabolising fat. 

Ingredients: 

  • cooking oil spray 300 grams lean beef mince
    1 & 1/2 medium carrot (105 grams) 
  • 1 & 1/2 spring onion (22.5 grams) 
  • 3 tomato (300 grams) 
  • 1/3 cup tomato paste (85.3 grams) 
  • 1/3 cup water (83.3 mls) 
  • 1 & 1/2 tbsp plain wholemeal flour (15 grams) 
  • salt 
  • pepper 
  • 1 & 1/2 slices reduced-fat puff pastry (252 grams) 
  • 1 & 1/2 tbsp reduced-fat milk of choice (30 mls) 
  • 3 cups rocket lettuce (90 grams) 

Method:

  • Preheat oven to 180C. Cut a whole pastry sheet into quarters (1/4 is used per serve). 
  • Dice the carrot and tomato and slice the spring onion. 
  • Spray a saucepan with cooking oil spray and heat over medium-high heat. Add the mince and cook until browned. 
  • Add the carrots, tomato, spring onion and tomato paste. Sprinkle the flour into the pan and stir to combine. Stir through water and simmer mixture for 5 minutes over low heat, adding a bit more water if necessary. Season with salt and pepper. 
  • Place the pie filling into a small ramekin (use an individual ramekin per serve) and cover each ramekin with the quarter sheet of puff pastry. 
  • Pierce pastry with a fork to allow steam from filling to release whilst cooking.
  • Brush pastry with milk and bake for 10-15 minutes until the pastry is golden.
  • Baking time may need to be adjusted if cooking more than one serve. Serve with some fresh rocket leaves on the side

Nutritional Information Per Serve:
Energy 1124 kJ / 269 cals
Protein 15g
Fibre 3.1g
Total Fat 12.7g
Carbohydrates 21.5g
Saturated Fat 6g
Total Sugar 4.8g

Prosciutto Pizza
Serves 6
Prep Time: 5 mins
Cooking Time: 8 mins


When healthy meals are this easy to prepare, it makes sense to make them in bulk. Make an extra pizza or two so you can enjoy leftovers the next day for lunch and reduce the time you’re spending in the kitchen. Knowing what meals you have planned for the week also saves you time when it comes to shopping as you can re-use ingredients in a variety of meals to save money. 

Ingredients:

  • 6 small wholemeal pita bread (180 grams) 
  • 1 cup tomato passata (250 mls) 
  • 1 & 1/2 tsp dried oregano (1.5 grams) 
  • 3 cups baby spinach (90 grams) 
  • 6 slices prosciutto ham (120 grams) 
  • 240 grams bocconcini

    Method: 
  • Preheat the oven to 200C. 
  • Spread tomato passata over the pita bread and sprinkle with dried oregano. 
  • Top with baby spinach and torn pieces of prosciutto.
  •  Tear bocconcini with your fingers and spread over the pizza. 
  • Bake in the oven for 8 minutes or until the cheese has melted and is golden.

Nutritional Information Per Serve:
Energy 849 kJ / 202 cals 

Protein 13.9g 

Fibre 3.1g Total Fat 7.9g 

Carbohydrates 17g 

Saturated Fat 4.5g 

Total Sugar 3.1g 

Free Sugar 0g

Chicken Jalapeno Poppers & Avocado Dip
Serves 4
Prep Time: 10 mins
Cooking Time: 70 mins

Make the chicken jalapeno mix for this recipe ahead of time and just assemble the rest of the recipe when ready to serve. Store leftover chicken jalapeno mix in an airtight container for 3-4 days to enjoy for another meal. You can use a slow cooker or oven to prepare this recipe. 


Ingredients: 

300 grams chicken breast fillets
Salt
Pepper
Cooking oil spray
2 & 1/2 tbsp light cream cheese (50 grams)
3 tbsp jalapeno chillies, sliced (48 grams)
1 tsp garlic powder (1 grams)
1 tsp ground cumin (1 grams)
8 mini tortilla wraps (192 grams)
1/2 cup reduced-fat cheddar cheese, grated (60 grams)
2 tbsp fresh coriander, chopped (10 grams)
1/2 medium avocado, mashed (60 grams)
1/4 cup extra light sour cream (65 grams)
2 tbsp lime juice (40 mls)


Method: 

If using an oven:

  • Preheat the oven to 180C. Season chicken breasts with salt and pepper and lightly spray with cooking oil spray. 
  • Place in a baking dish and bake in the oven for 30-35 minutes or until cooked through. 
  • Remove the chicken from the oven and shred with two forks. 
  • Combine shredded chicken with the cream cheese, jalapenos, garlic powder and cumin. 
  • Place this mix in a baking dish and return to the oven for 15 minutes.

If using a slow cooker: 

  • Lightly spray cooker with cooking oil spray. 
  • Place chicken, ½ cup of water, cream cheese, jalapenos, garlic powder and cumin into the slow cooker dish. Season with salt and pepper. 
  • Cover and cook on low for 6-8 hours. When cooked, remove the chicken pieces and shred. 
  • Stir chicken back in with the other sauce ingredients. 

To serve: 

  • Preheat the oven griller and line a baking tray with baking paper. 
  • Heat tortillas in the microwave for a few seconds to soften them up, this will make them easier to work with. 
  • Sprinkle some cheese along the middle of each tortilla (divide the cheese evenly between all of the tortillas). 
  • Top cheese with 2-3 tablespoons of chicken and jalapeno mix. Roll tortillas tightly into a log-shape, and place on a lined baking tray. 
  • Place under the grill for 8-10 minutes, turning half way through, until tortillas are golden and cheese has melted. 
  • While the chicken poppers are under the grill, combine coriander with avocado, sour cream and lime juice to make the dipping sauce. 
  • Serve 2 mini poppers per person with avocado cream for dipping.

Nutritional Information Per Serve:
Energy 1389 kJ / 331 cals 

Protein 16.5g 

Fibre 1.8g 

Total Fat 14.9g 

Carbohydrates 21.8g 

Saturated Fat 6.2g 

Total Sugar 3.2g 

Hidden Veggie Sausage Rolls
Serves 6
Prep Time: 15 mins
Cooking Time: 30 mins

This delicious recipe for sausage rolls makes 6 serves. Store leftovers in the fridge or freeze for a quick and easy snack. You could use different vegetables to use up what you have on hand or add in frozen options if fresh choices aren’t available.

Ingredients: 

  • 250 grams lean beef mince 
  • 1/2 brown onion, chopped (50 grams) 
  • 1 medium carrot, grated (70 grams) 
  • 1 small zucchini, grated (110 grams)
  • 1 & 1/2 tbsp tomato passata (30 mls) 
  • 1/3 cup reduced-fat cheddar cheese (40 grams) 
  • 6 sheets filo pastry (120 grams) cooking oil spray

Method :

  • Preheat the oven to 200C and line two trays with baking paper. 
  • Squeeze out any excess liquid from the zucchini and grate the cheese. 
  • Heat a non-stick frypan over medium heat and lightly spray with cooking oil. 
  • Add onion and cook for 3-4 minutes until translucent. Remove from heat and allow to cool. 
  • When the onion has cooled, place in a bowl and combine with mince, grated carrot, zucchini, passata and grated cheese. Combine well with hands. 
  • Take one sheet of filo, spray with cooking spray and place another sheet of filo on top. Repeat this process until you have 3 double sheets of pastry. 
  • Carefully cut each double sheet of filo widthwise to form 4 even rectangles per double sheet. You should end up with 12 long rectangles of pastry. 
  • Place some of the meat filling at the end of each of the pastry rectangles and roll up to enclose. 
  • Spray each roll lightly with cooking oil to help seal. Cut each of the rectangle rolls in half to form 24 rolls in total. 
  • Place the sausage rolls on prepared baking trays and cook for 20-25 minutes. They should be golden when cooked. Some liquid may come out of the rolls during cooking. If required turn the rolls over and bake for a further 5 – 10 minutes to crisp up the bottoms. 
  • Makes 24 sausage rolls, 4 rolls is 1 serve.

Nutritional Information Per Serve: 

Energy 520 kJ / 124 cals 

Protein 12g 

Fibre 2g 

Total Fat 4g 

Carbohydrates 10g 

Saturated Fat 2g 

Total Sugar 2g 

Zucchini and Bacon Slice
Serves 4
Prep Time: 10 mins
Cooking Time: 45 mins

Get the family involved with food preparation to get them interested in the food they are eating and learn more about it with you. This recipe requires lots of grating – something older children may be able to help with. Mixing, whisking and pouring are all great tasks you can set for younger children too. You can swap ingredients to suit what you have on hand; use frozen peas instead of zucchini, add some tinned corn kernels, slices of capsicum etc. The eggs in this recipe are a great source of healthy fats to improve hormone balance. 


Ingredients: 

  • cooking oil spray
  •  6 free-range eggs, whisked (300 grams) 
  • 1/2 cup reduced-fat Greek natural yoghurt (130 grams) 
  • 1/2 cup reduced-fat milk of choice (125 mls)
  • 1/2 cup wholemeal self-raising flour (60 grams) 
  • 1/2 cup reduced-fat cheddar cheese, grated (120 grams) 
  • 2 small zucchini, grated (220 grams) 
  • 1 brown onion, finely diced (100 grams) 
  • 1 medium carrot, grated (70 grams) 
  • 4 bacon rasher, lean & trimmed, diced (108 grams)

    Method: 
  • Preheat the oven to 180C and spray a large baking dish with cooking oil. 
  • In a large mixing bowl, combine whisked eggs, yoghurt and milk. Add grated cheese, zucchini, onion, carrot and chopped bacon. Fold in flour. Stir to combine.
  • Transfer to the prepared dish and bake for approx. 40-45 minutes (or until golden and a skewer can be removed from the centre clean). 
  • Serve with a fresh salad or steamed veggies.

Nutritional Information Per Serve:
Energy 1477 kJ / 353 cals 

Protein 34.2g 

Fibre 2.3g 

Total Fat 14.7g 

Carbohydrates 17.5g 

Saturated Fat 5.5g 

Total Sugar 6.7g 

Get more recipes just like this on our 28 Day Challenge and Healthy Mummy App

Each month our 28 Day Weight Loss Challenge gives you a meal plan, exercise routine and tips and advice to help you be the best version of yourself.

Do you find yourself victim to emotional eating? Take the stress out of putting so much emphasis on food and diet and try our 28 Day Weight Loss Challenge which has been described by 100,000’s of mums as a lifestyle change!

With a weekly meal plan consisting of 3 main meals and 3 snacks – The Healthy Mummy’s 28 Day Weight Loss Challenge can help you stick to a healthy food plan and hit your weight goals.

You can find out more or join the 28 Day Challenge HERE.

Cicily Goodwin- 35Kgs Lost

Mum of two Cicily started her journey with The Healthy Mummy in July 2016. In the first few months, she lost 20kgs by using The Healthy Mummy Smoothies twice a day and making the 28 Day Weight Loss Challenge meals. She lost another 35kgs over the next year.

Cicily says “I started the year at 110kgs and got to 75kg!! The lifetime goal I’ve dreamed of my whole life! “

Cicily admits that her when she started her journey it was all about weight loss but after living a healthy lifestyle it became a lot more about happiness.

 

Zoe Terry – 41.7Kgs Lost

Zoe shares, “July 2019 – March 2020 – 41.1kgs gone and definitely not missed! I never thought I could do it. I never thought I would enjoy it. But Healthy Mummy has made it easy and fun!

I have found that 2 smoothies, 3 snacks and a healthy main meal paired with daily exercise is what’s worked for me!”

 

Melissa Timmer – 37kgs Lost

The Healthy Mummy which has helped her take back control and within 18 months, she had lost a whopping 37 kg and has been maintaining her weight for three years.

Even though Melissa’s weight fluctuates up and down a little she says “I couldn’t care less because this journey is about being happy and if you feel happy in your skin, no matter how much you weigh or what size you are, that’s all that matters. “We are all different and beautiful so don’t be stuck on what scales say all the time.”

Tarryn Eames – 30Kg Lost

Tarryn says:-

  • From 97KGS to 67KGS
  • From a size 18/20 to a size 10/12
  • From lethargic to energetic
  • From miserable to genuinely happy
  • From hating my body to appreciating it.

“At the beginning of my journey,  all I wanted was to lose weight. I never aimed to gain anything. However, all I’ve gained means more to me than the kilos that are now gone and the cms that have disappeared too. Somewhere along the way, I gained the energy to be able to play with my children and the confidence needed to do that in a public setting.

I gained many beautiful and like-minded friends. I gained confidence. I gained strength both physically and mentally. I gained self-love. I gained knowledge about nutrition and exercise. But most importantly I gained happiness.”

 





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