Tuesday, November 3, 2009

Dee Mess (healthy version of Eton Mess) Core +1 pt

This is a deliciously healthy version of the Eton Mess classic which is cream, berries and meringue.
If you like pavalova, you must try this!
Photo coming when I get a glass serving dish :)

Serves: 4

Difficulty: Very Easy


  • 2 cups of thick nonfat yoghurt, plain or flavoured
  • 4 passionfruit
  • 1 1/2 cup frozen berries
  • Powdered Sweetener (like Splenda)
  • cinnamon
  • * 4 mini meringue nests (0.5-1pt each depending on brand).
    Alternatively, use meringue kisses.
  • 1/2 punet of strawberries to decorate


Put about a cup of yoghurt in glass bowl, top with good handful of frozen berries, pulp of 2 passionfruit and some powdered sweetner to equivilent sweetness of a few TB, sprinkle with cinnamon.
Repeat yoghurt and fruit layer.
Cover and fridge for about 20-30 mins to let flavours develop and berries thaw.
Put a mini meringue shell in serving bowl and smash, top with spoonfuls of the yoghurt and fruit mix.
Top with a sliced strawberry.

On Core you'll need to count the meringue at 0.5-1 pt each depending on brand

Monday, November 2, 2009

Core Faux Fried Rice (Cauliflower)

A healthy, tasty and low fat alternative to fried rice.

Serves: 4

Difficulty: Easy

Variations: This is a throw together meal. Use what you have handy.

Vegies: You can add your favourite vegetables as long as they are diced fine or grated. Suggestions - mushrooms, spinach leaves, capsicum, bok choy, chilli, bean sprouts etc

Meat: Try turkey mince, chicken mince, very lean beef mince, pork mince, finelely diced chicken fillets, rindless bacon, seafood or left over grilled or roast meats. Tofu can be used for vegos. I used turkey mince.

  • 1 large onion, diced
  • 500 g lean mince (your choice)
  • 2 TB olive oil
  • 1 cauliflower, grated on coarse
  • 2 carrots, grated
  • 1/8th cabbage, shredded fine
  • 1 cup beans, fresh or frozen and defrosted
  • 1/2 cup corn kernels
  • 1/4 cup soy sauce
  • 2 TB Chinese 5 spice
  • 3 spring onions, cut to 3 cm

Heat oil in a wok or large nonstick frypan.
Add onions and fry until translucent.
Add mince and fry until lightly browned.
Add cauli and carrot and stirfry for 2 or 3 minutes before adding soy sauce, corn and beans.
Stir fry a further couple of minutes, add 5 spice and cabbage, mix thoroughly and serve (the cabbage adds a nice crunchy texture)

Not on Core? The total Points for this recipe is 20.5 pts, or 5 pts per serve serving 4 using either:

  • 500g chicken mince
  • 500g very lean beef mince
  • 500g lean pork mince
  • 250g rindless bacon

Nutritional data (per serve):
Very lean beef mince = 395 cals, 1649 kj, 16g fat, 4g sat fat, 34g protein, 29g carbs
Chicken mince = 395 cals, 1649 kj, 16g fat, 4g sat fat, 34g protein, 29g carbs

Base recipe credit goes to my Core buddy "Sundays"

Saturday, October 24, 2009

Tortilla Stacks - Core +1.5pts/serve

An interesting twist to conventional burritos that is sure to become a family favorite.

Serves: 6

Difficulty: Easy

Equipment: a 20cm Springform Cake pan.
If you don't have one, you can still make the stack, spreading the filling to 5mm of edges.


  • 500 g Very Lean Beef Mince
  • 1 large Onion, diced to 5mm
  • 1 large or 2 small Red Capsicums, deseeded and diced to 5mm
  • 2 clove Garlic, crushed (or 2 tsp garlic paste)
  • 1 x 400g can Diced Tomato
  • 1 cup (150 g) Frozen Corn Kernels (or 125g can, drained)
  • 1 cup Canned Mixed Beans or Kidney Beans, drained and rinsed
  • 4 Light Tortilla Wraps (I suggest Old El Paso Light Tortilla Wraps
  • 200 g of Low-Fat Cottage Cheese, blended smooth
  • 1 tsp Paprika
  • 1 tsp Dried Coriander
  • 2 tsp Cumin powder

Fry onion, garlic and capsium with 3TB water in a non-stick pan until onion becomes translucent.
Add mince and cook until browned, breaking up any clumps.
Add tomatoes, corn, tinned beans and spices.
Simmer for about 15 minutes until juices evaporate and it becomes thick.
Lightly spray a 20cm spring form pan with oil. Place pan on baking tray (to collect any leaks).
Place 1 tortilla in pan, top with 1/3 mince mix.
Repeat layers twice, ending with a tortilla on top.
Cover top cortilla with the blended cottage cheese, sprinkle with a little paprika.
Bake at 180-200*C for 25-30 mins
Allow to stand for 5 mins before slicing.
Serve with a green salad.

On Core you need to count only the Tortillas - 7.5 pts in whole recipe, or 1.5 pts each serving 6

Not on Core? The total Points for this recipe is 29.5 pts, or 5 pts each serving 6

Nutritional data (per serve):

318 cals, 1328 kj, 7.5g fat, 3.4g sat fat, 29.2g protein, 31.8g carbs

Wednesday, September 23, 2009

Core Chicken Paella

Serves: 6-8

Difficulty: Easy

  • 2 large onions, chopped
  • 1 large red capsicum, diced
  • 1TB olive oil
  • 3 cloves garlic, crushed
  • 500g chicken mince
  • 1 1/2 cups brown rice
  • 2 cups water
  • 1 x 400g tin diced tomatos
  • 6 saffron threads (optional)
  • 3 chicken stock cubes
  • 1 tsp paprika
  • 3 cups cauliflower, cut into florets
  • 1 cup frozen beans
  • 1 cup frozen corn
  • 2 carrots, grated
  • 1/8 cabbage shredded

Optional: chilli to taste


Heat a large non-stick pan, add oil, then onions, garlic, capsicums and fry for 3 minutes.
Add chicken mince and fry until chicken is no longer pink.
Add rice, water, tomatoes, saffron, paprika and stock.
Bring to boil, cover and reduce heat to low, simmering for 40 minutes until almost all the stock is absorbed.
Optional - add chilli (I used 1/2 tsp dried chilli for a mild 'tang')
Add cauliflower and frozen vegies and simmer for 5 mins.
Stir through carrot and cabbage. Turn heat off and allow to sit for a few minutes until wilted.

Not on Core? The total Points for this recipe is 31pts. Serving 6 = 5pts/serve, serving 8 = 4pts

Thursday, September 17, 2009

Core Steamed Salmon with Soy and Vegies

Serves: 2

Difficulty: Easy

  • 2 x 200g fresh Salmon steaks - choose ones that thick the whole way through for even cooking.
  • splash soy sauce
  • splash lemon or lime juice
  • quick steaming vegies like broccoli/broccolini, cauliflower, zucchini, bok choy

Serve with small simple green salad - mine was 2 Roma tomatoes, 1 Lebanese cucumber, a little spring onion, balsamic and pepper


Line steamer basket with a sheet of baking paper.
Put fish skin side down on baking paper.
Sprinkle with soy and lemon juice (about 1tsp each on each steak).
Top with the vegies.
Put 1-2 cups boiling water in steamer base depending on size.
Steam for 8-10 minutes.
Optional - add a few drops of soy to the top of the salmon

Not on Core? The total Points for this recipe is 3.5pts for a 200g piece of Salmon

Sunday, August 9, 2009

Core Turkey Patties

Serves: 4 (8 patties)

Difficulty: Easy

  • 500 g Turkey mince, finely minced if you can find it
  • 1/2 cup cooked and cooled rice
  • 1 egg
  • 2 tsp dried parsley
  • 1 tsp dried thyme
  • 1 TB finely grated orange zest/skin
  • 1 x 125g corn kernels, drained
  • 1/2 onion, diced fine
  • 1/2 capsicum, diced fine
  • salt/pepper


Mix all together with clean hands.
Form 8 patties.
Put patties in fridge for 30 mins
Grill, BBQ or dry fry for about 5 mins on each side

Not on Core? The total Points for this recipe is 14 pts, or 3.5 pts for 2 patties

Sunday, August 2, 2009

CORE Slow Cooker Steel Cut Oats

Easy 'creamy' overnight Steel Cut Oats made in the Slow Cooker. I converted the slow cooker to a bain marie (water bath) so oats don't get burnt with long cooking time
This recipe reheats well. I make a batch and put in 4 tubs. Note - this is fine in the fridge for 4 days as long as you use fresh milk with at least 6 or 7 days date on it.

What are Steel cut oats?
Steel cut oats are whole grain groats (the inner portion of the oat kernel) which have been cut into only two or three pieces. Also known as Scotch or Irish oats. They look like a chopped up rice grain. Steel cut oats are different in texture and taste from rolled oats. They are a little chewier, have a nutty flavour and need to be cooked longer (like brown rice compared to white). They also take longer to digest and keep you full a lot longer!

Rolled oats have usually been steamed, rolled and toasted (sometimes more than once), so steel cut is significantly less processed than traditional rolled oats or quick oats.

Steel cut oats are generally not in supermarkets, but cheap from health food shops ($3-ish for 500g) or loose in bulk from grain/organics type places.

Serves: 4

Difficulty: Easy


  • 1 cup steel cut oats
  • 1 cup non fat milk
  • 3 cups water

Optional - *40g dried fruit (1.5pts)


Find a 6 cup capacity bowl or casserole which will fit in your slow cooker, allowing the lid to seal. (My slowcooker is small, so I used a 1.1L pudding bowl, and did 3/4 cup oats, 1 cup milk, 2 cups water.)
Pour water into the slow cooker bowl until it comes about 3cm below the level of your inner bowl/casserole. This 'water bath' is a super gentle moist cooking cooking method.
Put ingredients into inner bowl, stir and put lid onto slow cooker.
Put on low and go to bed.
In the morning you'll have breakfast ready and it will keep warm with the SC off for some time.

Serve with yor favourite sweetener - Splenda, sugar, honey, maple syup (extra pts)

On Core? If you added fruit, allow 0.5 pts

Not on Core? The total Points for this recipe without fruit is 13.5pts, or 3.5pts per serve
Add 0.5 pts per serve for the opional fruit

Saturday, August 1, 2009

Blackberry and Apple Strudel ~ 2pt (not Core)

Serves: 16 individual strudels, scale up and down as needed

Difficulty: Easy


  • 500g frozen blackberries (or other berry), defrosted.
    Reserve some if doing the custard side
  • 1 can Ardmona pie apples (Or make your own dryish stewed apples)
  • 250g tub extra light ricotta (perfect Italiano)
  • 16 sheets filo
  • Few sprinkles of cinnamon
  • 4 tsp arrowroot or cornflour (optional - makes it thicker)
  • 16 tsp of raw sugar (the chunky "cafe" style granules - adds an unexpected crunch in the creaminess)
  • Spray oil
  • 50g Slivered almonds

Mix fruit, ricotta, cinnamon and thickener together to form filling
Get first sheet of filo, spray half lightly with oil, fold in half, smooth over and repeat so it's folded in quarters.
Add almost 1tsp of sugar, followed by 1/3 cup of the fruit mix.
Fold filo over topping, fold in edges, squeezing shut and roll up
Put on tray with join downwards.

Spray tops very lightly with oil
Sprinkle with a few slivers of almonds and a few sugar crystals
Bake 180*C for 15 mins until lightly brown

Caution - Filling is hot

Each filo is 2 pts

Note - the pastries should be prepared and baked without huge delay. If allowed to sit more than about half an hour, the wet filling may make the pastry soft and leak out of seams when it bakes.

The custard side:

Pour 100ml of Lite Pouring Custard into a little bowl or ramekin (I used Dairy Farmers Lite Pouring Custard)
Top with a few drained berries.
Get a teaspoon and collect about 1/8 tsp of berry juice.
Touch to side of bowl to get the lovely ring.
Can sprinkle with cinnamon

The side is an extra 1 pt each. Very impressive when entertaining

Chocolate Fudge Cake ~ 1.5pt/slice (not Core)

This is a moist, fudgy chocolate cake.
Sharon's recipe.
Sorry, no picture. It disappeared too quickly :)

Serves: 8

Difficulty: Easy

  • 3/4 cup SR flour
  • 1/2 cup cocoa
  • 2/3 cup spoon-for-spoon artificial sweetener (Splenda or Equal)
  • 1 egg
  • 1 x 200g nonfat diet vanilla yoghurt
  • 3 TB apple sauce


Mix everything with a wooden spoon
Spray oil into small loaf tin
Bake at 180*C for 25-30 mins.
Serve cold

Keep left overs in fridge if you have any

Each Slice (1/8th) = 1.5 pt

Whole recipe = 11.5 pts

Apple and Orange Cakes ~ 1 pt each (not Core)

These are not Core, but they are quick and easy to make,
very yummy and are only 1 pt each.
So enjoy without guilt.

Serves: 10 cakes

Difficulty: Easy

  • 3/4 cup SR flour
  • 2/3 cup spoon-for-spoon artificial sweetener (Splenda or Equal)
  • 3TB apple sauce
  • 1 egg
  • 1 tsp cinnamon
  • rind of one small orange, finely grated
  • 1/2 can Ardmona pie apples
  • 200g nonfat natural yoghurt (or diet vanilla), I used Jalna Fat Free Natural

Mix everything apart from apples with a wooden spoon
Spray oil into 10 1/2 cup muffin cups.
Divide mixture into the 10 holes.
Put 1 or 2 pieces of the pie apple on top of each mound of batter (you may need to cut big pieces in half)
Gently push the apple down into the batter so it is only slighly higher than the batter (try not to hit the bottom).
Sprinkle with cinnamon.
Bake at 180*C for 25-30 mins.
Serve hot, plain or with ice cream or custard (low fat of course)

Each Cake = 1 pt

Whole recipe = 11.5 pts

Core Meatball Soup

Serves: 6

Difficulty: Easy

  • 1 x 500g quantity of 2 cm meatballs
  • 2 medium Carrots, diced (2 cup)
  • 150 g Sweet Potato, diced (1 cup)
  • 1 large onion, diced (1 cup)
  • 3 TB garlic, crushed
  • 250 g Potatoes, diced (2 cup)
  • 4 TB BeefStock Powder
  • 200 g of McKenzies Soup Mix
  • 10 cup Water
  • 1 can (400g) Diced Tomato
  • 3 TB Worcestershire Sauce
  • 2 tsp Oregano Leaves
  • 3TB tomato paste
  • 2 cup Cabbage, shredded
  • Salt/pepper to taste

Make the meatballs. If frozen, if fine to use without defrosting
Sautee onion, carrot, potato, sweet potato and garlic for 5 mins in pan sprayed with oil.
Add rest of ingredients except cabbage and simmer with lid on for 30 mins.
Take off heat, stir cabbage through.
Allow to rest for a few minutes before serving, trying to get an even number of meatballs in each bowl.

Not on Core? The total Points for this recipe is 22 pts , or 3.5pts each serving 6

Wednesday, July 8, 2009

CORE Filling Oat Pancake

Quick to make. Very filling. Not very pretty :)
Great cold as a breakfast when you're on the go.

Serves: 1

Difficulty: Easy

  • 2/3 cup quick oats
  • 1 egg
  • 1 x 140g tub of two fruits
  • sprinkle cinnamon


Mix all together.
Spray a small nonstick frypan with oil (the bread and butter plate size) and heat.
Pour in mix and flatten with spatula.
Cook on medium (eg 3/10) until it starts looking toasted around the edges.
Flip carefully and cook other side until golden brown

Not on Core? The total Points for this recipe is 6

Almost Core Country Chicken Casserole (Slow Cooker)

Serves: 4

Difficulty: Easy

  • 600g chicken thigh fillets, cut chunky
  • 1 packet McCormick Slow Cookers Country Chicken Casserole (1.5pts)
  • 1/3 cup water
  • 1-2 carrots, chopped
  • 1/3 cup non fat milk (I use Pura Tone)
  • 1 cup of defrosted frozen peas
Add chicken, sauce mix, water, milk and carrot into slow cooker on low for 8 hours.
Stir through the peas about 20 or 30 minutes before serving (ie when you start cooking the potatoes or rice)
Serve with mashed potatoes (or rice) and your favourite steamed vegies.

Not on Core? The total Points for this recipe is (not pointed yet)
On Core, you'll need to allocate 1/2 pt for the sachet

Saturday, July 4, 2009

Core Open Beef Kofta Topped with Salad

Inspired by MasterChef George

Serves: 6

Difficulty: Easy, but need to watch timing

  • 1 garlic clove, finely sliced
  • 1 large onion, finely diced
  • 2 tsp olive oil
  • 550g lean beef mince
  • 3 TB chopped parsley
  • rind of 1 lemon finely grated
  • 1 egg
  • 1 TB seeded mustard
  • 3 TB finely chopped coriander
  • 1 TB cumin powder
  • 30g wholegrain breadcrumbs (1 thin slice bread in food processer)
  • 6 mini pitas, I usually use rye (Core) but pictured with Wholemeal

To serve:

  • 200g Fat Free Natural Yoghurt
  • handful coriander with roots removed
  • handful spinach leaves
  • carrot ribbons (use peeler)
  • cherry tomatoes, halved
  • 1-2 Lebanese cucumbers or 1/3 continental, sliced thin
  • red onion, sliced thin
  • 1/2 a red capsium sliced thin
Put a medium sized non stick pan on to warm at medium with the olive oil.
Fry the garlic and onion until wilted and translucent, then cool the mix.
In a large bowl mix the mince, parsley, lemon rind, egg, breadcrumbs, mustard, chilled onion/garlic mixture, spices. Add salt and pepper if desired.
Divide the meat mix into 6 balls.
Put each ball on 1 pita bread and squish down evenly to edges.
Heat fry pan, spray with a little oil and fry the kofta base down for 2 minutes to ensure a crunchy base.
Transfer to griller and grill for 6 minutes.
Top pita/meat with a big dollop of yoghurt and the salad.

Not on Core? The total Points for this recipe is 37.5 pts, or 6 pts each
(calculations assume pitas are 2.5 pts each, please check your brand as they vary greatly)

Friday, June 12, 2009

Core Rice and Vegies Side

This rice is a no fuss side dish.

Serve with beef curry or casserole such as Beef and Potato Curry rather than plain (boring) rice and vegies

Serves: 6 large servings, equivalent of 1/3 cup rice and 1 cup vegies each, or 8 smaller serves.

Difficulty: Easy


  • 2 cup brown rice
  • 4.5 cups water
  • 4 tsp beef stock powder (or 4 cubes)
  • 1-2 tsp of dried onion flakes
  • 6 cups frozen vegies (I used 2 cup each beans, corn and mixed vegies)


Put rice and water in a non stick saucepan and bring to boil.
Reduce heat and simmer for 25mins with lid on.
The rice should have taken in all or almost all of the water. If necessary add a little more water to there is about a 1mm layer of water on the base of the pan to steam the vegetables.
Add frozen vegies, stock powder and onion flakes, turn heat to medium and put lid on.
Cook for about 6 minutes, stirring once or twice.

Not on Core? The total Points for this recipe is 16.5 pts (using free vegetables) or 3 pts each serving 6.

Note: you can drop the points by serve and bulk it out by adding extra vegetables.

Almost Core Beef and Potato Curry (Slow Cooker)

Very mild curry - no 'heat' at all

Serves: 6

Difficulty: Easy


  • 800g lean beef, cut into 1.5 - 2cm cubes
  • 12 cocktail potatoes (450g)
  • * 1 sachet Master Foods Creamy Beef and Potato Curry Sachet (2pts)
  • 2 beef stock cubes
  • 1/2 cup water
  • 1 cup non fat milk (ie Pura Tone)
  • 2 tsp coconut essence (milk and coco essence = non fat coco milk!)
  • 3 TB tomato paste
  • 4TB cornflour (to thicken), mixed with a little of the water to make a paste


Put all in slow cooker.
Cook on low from breakfast to dinner time.

On Core you'll need to allow 1/2 pt per serve for the flavour sachet

Not on Core? The total Points for this recipe is approx 28 pts, serving 6 = 4.5 pts per serve

Add 2 pts for or 3/4 cup cooked rice (2.5 pts for 1/4c raw rice)

Monday, June 8, 2009

Core Tomato and Lentil Stew/Soup (V)

Suitable for vegans and vegetarians.

Serves: 5 as mains, 8+ for starter

Difficulty: Easy

  • 1 cup dried lentils, prefereably the whole ones, not the more common split ones
  • 1 cup of soup mix (has pearl barley, peas etc in it)
  • 2 x 400g diced tomatoes
  • 8 vegetable stock cubes
  • 3 cloves garlic, crushed
  • 1 large onion chopped
  • 2 large carrots chopped to 1 cm
  • 1 large or 3 small zucchini chopped to 1 cm
  • dried basil, around 2 tsp
  • salt and pepper


Put all except last 4 ingredients into a large pot with 6 cups water, bring to boil, then simmer with lid on for about 20 minutes, stirring once or twice.
Add vegies, simmer for another 10 minutes, then season.

This can be served more like a stew than a soup, depending on the water level. If you want it soupy, then add 1 cup extra boiling water with 1 stock cube, and repeat until the consisitency is as you wish.

Wednesday, June 3, 2009

Core Moroccan Beef, Lentils and Rice

A quick one pan throw together that is full of flavour

Serves: 6+

Difficulty: Easy


  • 400g extra lean mince
  • 1 onion, diced
  • 2 tsp garlic
  • 1 cup lentils (preferably whole)
  • 1 cup dry white rice
  • 2 x 410g can of Ardmona Rich & Thick Tomatoes, Moroccan Style
  • 3 cans-worth water
  • 4 tsp beef stock powder
  • 4 cups diced free vegies (I was in a slack mood and used frozen: 2 cube spinach and 4 cups green beans)
  • 1 cup corn kernels


Dry fry beef in a nonstick pan with garlic and onion
Add beef stock, tomatoes, water, lentils, rice and simmer with lid on for 25-30 mins until most water is absorbed.
Add vegies and simmer for another 5-10 minutes until vegies are tender.

I served on a bed of bean sprouts to add a sweet-crunch

Not on Core? The total Points for this recipe is 29 pts, or 5 pts each for 6 serves

Tuesday, June 2, 2009

A note about Vegetarian Coding

Vegetarian Coding ~ I am working on a vegetarian section. I am marking them by common vegetarina types

(V) = Vegan (no animal products)
(L) = Lacto Vegetarian (has dairy)
(LO) = Lacto Ovo Vegetarian (has dairy and egg)

Please email me your fave vego recipes.


Saturday, May 30, 2009

Almost Core Two Tone Vegetable Slice (LO)

Suitable for lacto ovo vegetarians

Serves: 6

Difficulty: Easy


Orange layer:

  • 200 g Pumpkin, diced to 1cm
  • 200 g Sweet Potato (1/2 large or 2 small), diced to 1cm
  • 400 g Carrot (3-4 medium or 2 large), diced to 1cm

Green layer:

  • 2 cups frozen beans
  • 1 cup broccoli, diced to 1cm - include stems
  • 2 cup zucchini diced to 1cm
    You could also include some diced spinach, but I didn't have any


  • 4 eggs
  • 200 g fat free natural yoghurt (I used Jalna)
  • * 1/3 cup self raising flour (2 pts)
  • 250g extra light ricotta (I used Perfect Italiano)
  • 1 tsp mixed herbs


Steam orange vegetables until cooked but firm, rinse with cold water and allow to cool
Steam green vegetables (no need to do the beans) and allow to cool
Put the orange vegies in a large baking dish (like a lasagna dish)
Mix the filling and add about half the mix to the pan, and gently fold theough the orange vegies to get good covering.
Add the green vegies to the remainder of the filling mix, stir and por on top of ornage vegie layer. Gently push down the green vegies so they are mostly covered.
Bake at 180*C for 50 to 60 minutes or until egg mixture is set and starts to brown slightly

On Core? You need to count the flour - 2 pts for whole recipe = 0.5 pts each

Not on Core? The total Points for this recipe is 16 pts, with 6 servings = 2.5pts each

Thursday, May 28, 2009

Core Slow Cooker Chicken Green Curry

This is a fragrant green curry, it is not hot at all!

Serves: 4

Difficulty: Easy

  • 4 TB (50g) green curry paste (I used True Thai @ 31kj, 0 fat for 50g = 0pts)
  • 650 g chicken thigh fillets, cut to approx 2 cm chunks
  • 3 tsp coriander paste (or fresh in food processor)
  • 3 tsp basil paste (or fresh in food processor)
  • 1 cup non fat milk (I used Pura Tone)
  • 1 tsp coconut essence
    (milk+essence = healthy coconut milk alternative)
  • 3 TB cornflour for thickening

I put all except flour in slow cooker in the morning, turned onto auto setting (4 hours high, then switches to low).
After 10 hours I removed about 1/3 cup juices, made a paste with cornflour and stirred back though.
High for an hour to thicken.

There is no reason the cornflour couldn't be added at the start and it doesn't "need" 11 hours cooking - but I like curry meat fall-apart tender and wasn't home to supervise. I think it would be fine on high for 4 or 5 hours.

Not on Core? The total Points for this recipe is 15.5 pts, or 4 pts each for 4 servings

Add 2 pts for or 3/4 cup cooked rice (2.5pts for 1/4c raw rice)

Since it has only a few ingredients, I even worked out the kj’s – 1100kj per serve, or 264cals without rice

Friday, May 22, 2009

Core Slow Cooker Beef Stew

Warm and comforting rather than gourmet

Serves: 4 - 6

Difficulty: Easy

  • 400g beef, cubed to 2-3cm
  • 5 x 80g odd potatoes, halved (or equivalent cocktail 40g potatoes, or enormous potatoes quartered)
  • 3 carrots, cut to 2-3cm chunks
  • 1/2 a sweet potato (about 180-200g)
  • 3 carrots, cut to 2-3cm chunks
  • 1/2 cup pearl barley
  • 3 tsp crushed garlic
  • 1 medium onion, chopped
  • 100ml red wine (not Core, but 1 pt between 4-6 serves)
  • 4 beef stock cubes
  • 2 cups water
  • 2 TB cornflour
  • 3 bay leaves
  • 1 tsp peppercorns (for mild flavour - pick out)
  • 2 tsp mixed herbs


Put potatoes in base of slow cooker, followed by meat, onions, sweet potatoes, carrots and barley Add wine, herbs, garlic.
Mix the cornflour with a little of the water to make a paste and add
Dissolve the stock cubes in rest of the water and add (fluid line should be a little below the carrots - maybe 2cm)
Put on auto setting (high for 4 hours, then switches to low) all day for tender, fall apart stew (or high for 5+ hours)

Not on Core? The total Points for this recipe is 22 pts, or 5.5 pts each for 4 serves, or 3.5 for 6 serves

Monday, May 18, 2009

Core Slow Cooker Mexican Turkey

Serves: 4

Difficulty: Easy


  • 450g diced turkey, frozen or thawed
  • 2 TB dried onion (or 2 small onions diced - I ran out of onions)
  • 1 tsp chilli flakes (note - adjusted down to mild-medium heat. You could taste 1hr before serving and add a bit more if needed)
  • 1 tsp coarse ground black pepper
  • 2 tsp cumin
  • 2 tsp dried chicken stock/ 2 stock cubes
  • * 1/2 cup dry kidney beans (or 1 cup tinned, drained and rinsed)
  • 2 tins tomato (I used 1 tin of diced and 1 of cherry tomatoes)

* Pre-work: dry kidney beans should not be put into the slow cooker dry as temperature doesn't reach 100*C needed to degrade a natural toxin which can cause severe gastric upset. They need to be preboiled for at least 10 minutes to ensure food safety. I boil for 20 minutes, then leave covered on the stove overnight. If you can't be bothered, you can use canned which have been boiled.

In the morning, throw all into the crockpot and turn on low.
Frozen turkey - cook for 10+ hours, defrosted 6+

Serve over rice wide a side of steamed vegies

Not on Core? The total Points for this recipe is 12.5pts or 3 pts per serve

Add 2 pts for or 3/4 cup cooked rice (2.5pts for 1/4c raw rice)

CORE Best Roast Beef Ever - Slow Cooker

This was voted best ever roast from hubby. High praise indeed!
It was moist, tender and full of flavour and the small amount of left overs made awesome sandwiches with corn relish.

Best of all, it requires about 1 minute of preparation, only 2 ingredients and cooks while you get on with your day!

Serve with mashed potato, gravy and vegies


Difficulty: Easy

  • Boneless beef roast, fat removed - a 1kg roast will do 4-6 people
  • 1/2 packet french onion soup mix

Well, two ingredients and a slow cooker - do I really need to write the method? OK...

Sprinkle dry French Onion Soup Mix over the roast and put in Slow Cooker on low with no moisture.

I cooked mine on low all day from 7am to 7pm while I was at work and at the gym.
It would probably only need about 8 hours to be 'done', but the extra time makes it extra tender. Alternatively, 4+ hours on high would do it too.

Not on Core? The total Points for this recipe depends on how much meat you eat
100g raw weight = 2pts, 150g = 3pts etc

Wednesday, April 22, 2009

Almost Core Tower Salad - rocket, pumpkin, beet, ricotta, nuts

This is a wonderful salad for quiet night at home or for a fancy dinner party. It looks amazing with it's variety of colours, with great contrasts in flavours, textures and shapes.

Serves: adjustable

Difficulty: Easy

  • rocket
  • pumpkin or sweet potato
  • baby beetroot, drained
  • low fat ricotta
  • walnuts (not Core)

Peel pumpkin or sweet potato and cut into cubes about 1.5 cm. Spread on a baking tray, spray with a little oil and bake until slightly golden. Cool and refrigerate.

Building the salad:
It is a tower salad, built up layers in slightly smaller rings on your serving plate.
Layer 1 - a bed of rocket
Layer 2 - roasted pumpkin/sweet potato
Layer 3 (just before serving) - baby beets
Layer 4 - thick layer of low fat ricotta
Layer 5 - sprinkle walnuts on top. I suggest chopping them into chunks as walnuts are a bit 'pointy' at 3 for 10 halves (30g)

On Core? Just count the walnuts

Not on Core? Sorry, this is a hard one to point out without giving quantities.

Monday, April 20, 2009

Almost Core Crispy Honey Chicken (0.5pt each)

The chicken takes the same time to cook as homemade potato chips, so cut up a couple of spuds and throw them in too

Serves: 2

Difficulty: Easy

  • 2 x 140g skinless chicken fillet
  • 2 tsp grainy mustard
  • 1/2 tsp (or more) cracked pepper
  • 1TB (4tsp) honey
  • 2/3 cup Weeties


Put the Weeties into a strong plastic bag and gently squeeze to break down to about 1/3 size flakes, not to dust.
Put honey, mustard and pepper in a shallow dish and microwave for 2o-30 secs to thin the honey.
Press the first fillet into the honey mix, turn over and press again.
Drop into the bag of Weeties, twist the top and shake to coat.
Put onto a baking tray, repeat.
Spray with cooking spray and bake at 180*C for 25-30 mins.

On Core? The honey is 1 pt or 0.5 pts per serve

Not on Core? The total Points for this recipe is 8pts, or 4 pts per serve.

Tuesday, April 7, 2009

Core Quick Beef Keema Curry

A Pakistani dish which is full of flavour

Pictured: Beef Keema Curry on left and Slow Cooker Spicy Lentils on right

Serves: 4

Difficulty: Easy


  • 400g extra lean mince
  • 1 onion
  • 3 cloves garlic, crushed
  • 1 capsicum, diced
  • 1 tsp crushed ginger
  • 1 tsp tumeric
  • 1 1/2 tsp cumin
  • 2 tsp beef stock powder
  • 1 x 400g tin diced tomatoes
  • 2 cups green beans
  • 1/2 tsp chilli


Cook mince, onion, capsicum, garlic in a few TB of water until meat browned.
Add everything else and simmer for 5 minutes

Not on Core? The total Points for this recipe is 11 pts

CORE Slow Cooker Spicy Lentils (V)

Suitable for Vegans

A Pakistani / Indian dish with kidney beans, lentils, tomatoes and fragrant spices.

Traditionally cooked overnight on top of a tandoor oven converts well to western slow cookers. If you don't have a slow cooker, simmer covered in a nonstick saucepan for 30-60 mins and add a little more water (to a salsa-like consistency)

Serve as mains with rice, as a side dish or a tasty warm dip

Makes: 6 cups

Serves: 6 as mains, 12 as side

Difficulty: Easy


  • 1 cup dry whole red lentils, rinsed (180g)
  • 1 cup dry kidney beans (180g)
  • 1 onion, diced
  • 2 x 400g cans diced tomatoes
  • 1 TB crushed garlic
  • 2 tsp crushed ginger
  • 1 tsp chilli paste (more or less according to taste)
  • 1 bunch coriander, roughly chopped including stems


Add lentils, kidney beans, onion, tomatoes to slowcooker with 1 1/2 cans worth of water.
Cook on low with lid on for 10-12 hours without stirring.
Add herbs and spices and allow another 30 minutes for flavours to release

Not on Core? The total Points for this recipe is 15 pts

Monday, March 23, 2009

CORE Asian Noodle Soup - Vegetarian or Chicken

Options to suit meat eaters, Vegans and Lacto Vegetarians

Serves: 1

Difficulty: Very easy - no cooking


Optional: 100g firm tofu, diced to 1cm or 100g cooked chicken, diced or shredded

  • 75g thin hokkien noodles, chopped to about 3cm
  • 1 1/2 to 2 cups of thinly sliced or grated vegies
    suggestions: spinach, cabbage, grated carrot, corn kernels, peas, beans, beansprouts, bok choy
    I used beans sprouts, grated cabbage and a couble of TB of frozen beans and peas
  • 1 spring onion, white chopped fine, green chopped to 2cm
  • 2 tsp of vegetable or chicken stock
  • 1 TB skim milk powder (omit for Vegans)
  • 1-2 tsp each of basil and coriander
  • crushed chili - start with 1/4 tsp - omit if you don't tolerate spicy
  • 1/2 tsp coconut essense


Put the the tofu or chicken (if using) into the bottom of a large noodle bowl (3-4 cup capacity).
Layer the raw vegetables on top
In a heat proof bowl or jug, mix stock powder and milk powder.
Stir in 2 cups boiling water and herbs, then add coconut.
Pour into noodle bowl, leave to sit for 3 mins, then enjoy

Not on Core? The total Points for this recipe is 2 pts as Vegetarian, no tofu with free vegies (1.5 for Vegan)
Add 2 pts for tofu, 3 pts for chicken

Friday, March 20, 2009

CORE Roast Vegetable Frittata (LO)

Suitable for Lacto Ovo Vegetarians

Lovely served hot or cold
Note - Pictured with only 2/3 covered with tomato as hubby doesn't like tomato

Serves: 6 - 8

Difficulty: Easy


  • 200 g Potato (1 large or 2 small), diced to 1cm
  • 200 g Sweet Potato (1/2 large or 2 small), diced to 1cm
  • 400 g Carrot (3-4 medium or 2 large), diced to 1cm
  • 3 medium red capsicums, deseeded, diced to 1.5cm
  • 2 small zucchini, grated
  • 1 bunch of spinach, chopped fine (or 200 g frozen spinach, defrosted)
  • 1 medium onion, diced
  • 100 g frozen corn kernels (2/3 cup)
  • 4 Eggs
  • 200 g fat free natural yoghurt (I used Jalna)
  • * 60 g Light Mozzarella (3/4 cup loosely packed), grated (3.5 pts)
  • 3 ripe tomatoes, sliced
  • herbs - parsley, Italian herbs, basil, oregeno
    (I used 2tsp dry parsley, 2tsp dry basil and cracked pepper)


Line 2 baking trays with baking paper, spay lightly with oil
Spread chopped potato, sweet potato, capsicum and carrot into single layer.
Spray lightly with oil and bake at 180*C for 25-30 mins until lightly golden. Allow to partially cool (so it doesn't set the egg)
In a large bowl, lightly beat the eggs, yoghurt and herbs.
Add the onion, grated zucchini, spinach and corn and stir well with a wooden spoon.
Add the roasted vegies and mix well.
Put in a large baking dish (lasagna tray size) and gently press down with a spoon or potato masher, until there is a thin wet egg layer on top.
Top with sliced tomatoes and sprinkle with cheese.
Bake at 180*C for 30 to 35 minutes or until egg mixture is set and top golden.
Stand for 5 minutes before cutting and serving.
Serve with a crisp green salad

On Core? You need to count the cheese 3.5 pts/6 or 8 servings = 0.5 pts per serve
Without the cheese on the top, it is totally Core

Not on Core? The total of this recipe is 17 pts.
6 servings = 3 pts per serve, 8 servings = 2 pts per serve

Almost CORE Zucchini Slice (LO)

Suitable for Lacto Ovo Vegetarians (eggs and cheese)

Serves: 4

Difficulty: Easy


  • * 1/2 cup self-raising white flour (3 pt)
  • 3 egg
  • * 60 g grated Light Mozzarella (3.5pt)
  • 1 cup Pura No Fat Tone Milk
  • 50 g Corn Kernels, defrosted
  • 1 cube frozen spinach, defrosted
  • 1/2 medium onion, diced
  • 1 cup zucchini, grated
  • 6 basil leaves chopped
  • pepper

NonVegetarian Optional - add 50g diced bacon


Mix egg, milk, flour until smooth
Mix through other ingredients with a fork.
Pour into a baking dish spayed with oil and bake at 180* for 30-40 mins (or into large 1 cup muffin trays and bake 25 mins

Total recipe = 13.5 pts serving 3.5 pts per serve

Core/Simply Filling = 6.5 pts/4 servings = 1.5 pts each

Sunday, March 15, 2009

CORE Lentil Bolognaise Sauce (V or L)

Suitable for Vegan Vegetarians (no cheese) or Lacto Vegetarians (with Parmesan)

Pictured 75 g bow tie pasta mixed with 1 cup beans, 1 cup lentil bolgnaise, topped with 2 tsp parmesan (L V)
Also nice as a side dish, or served with rice

Serves: 4 - 6 (makes about 5 cups)

Difficulty: Easy

  • 1 onion, chopped
  • 2 cloves garlic, crushed
  • 1 large carrot, grated
  • 1 medium zucchini, grated
  • 1 red capsicum, diced
  • 2 cubes frozen spinach, thawed
  • 2/3 cup dry lentils, rinsed
    (either split lentils or whole if you can find them)
  • 2 vegetable stock cubes
  • 2 cups water
  • 1 400g tin of diced tomatoes or cherry tomatoes
  • 1/4 cup tomato paste
  • 2 tsp Italian herbs
  • 1 tsp dried basil


Heat a nonstick pan and add 1/4 cup of water (if you don't have non-stick add a few tsp of oil)
Sautee the onion, garlic, carrot, zucchini, capsicum, spinach for 5 minutes.
Add everything else and simmer for about 20 minutes until nice and thick.

Serve lentil bolognaise sauce over your favourite pasta. I prefer to add 1 cup of green beans to my pasta to bulk out

Optional - add 2 tsp of parmesan for 0.5pts

Not on Core? The total of this recipe is approx 5.5 pts, or about 1 pt a serve

Pasta is 3.5 pts for 75g dry weight
So, bolognaise sauce (1) + 75g pasta (3.5) + beans (0) = 4.5 pts or 5 pts with parmesan


  • Lentils - should always be rinsed before cooking as they often have dust and sometimes will have small stones. Split lentils reduce down to mush, which is not a bad thing, but I prefer the chewier texture of whole lentils which I get in a bulk bin from an organics shop for about $4 a kilo.
  • Tinned cherry tomatoes - are a great alternative to diced tomatoes. I use Woolworth/Safeway Select brand, I have not seen them in Coles. Please note that the insides of cooked cherry tomatoes are hotter when you bite itno them than you may expect.

Recipe thanks to Fran, aka 10-12AGAIN

CORE Apple, Carrot and Cucumber Salad

Serves: 1-2 (makes 2-3 cups)

Difficulty: Easy

  • 1 apple, diced about 1 cm
  • 1 carrot, peeled, diced about 1 cm
  • 1/2 cucumber, skin on, diced about 1 cm
  • 1 spring onion
  • 1-2TB non fat natural yoghurt
  • 1 TB lemon juice
  • ground pepper


Mix together and serve straight away (or the apple will brown)

Optional - add 5 almonds to your serve for 1/2 pt

Yummo and very crunchy

Not on Core? The total of this recipe is 1.5 pts

Thursday, February 26, 2009

CORE Sri Lankan Fish Curry (hot)

Serves: 4-6

Difficulty: Easy


  • 2 tsp Olive Oil
  • 2 tsp Ginger
  • 1 tsp crushed Chilli
  • 6 tsp Hot Curry Powder
  • 1 onion, chopped
  • 2 cups non fat milk (I use Pura Tone )
  • 2 cup Water
  • 2 tsp vegetable stock powder (2 cubes)
  • 1 tsp coconut essence
  • 950 g of Fish, eg Basa, cubed to 1.5cm (note half frozen fish is easier to cube)
  • 200 g, frozen Spinach or fresh finely chopped
  • 50 mL Lemon juice
  • 4 TB conflour


Heat oil in a wok or large saucepan over medium-low heat.
Add onion, ginger and chilli and cook, stirring often, for 2 to 3 minutes or until softened.
Add curry powder and cook for 30 seconds or until aromatic.
Add coconut essence, milk, water, frozen spinach and stock and bring to the boil.
Reduce heat and simmer, uncovered, for 20 minutes to allow flavours to develop.
Add fish and 2 tablespoons lemon juice.
Simmer for a further 4 minutes (10 mins if using frozen fish)
Remove about ¼ cup of the juice and blend with corn flour to make a paste. Stir through the curry and allow a few more minutes to thicken

Serve with steamed free vegetables and rice
(3/4 cup of cooked brown or white rice is 2.5 Pts or Core)

Not on Core? The total of this recipe is 18.5 pts not including rice

Serving 4 people: 1 serve is 4.5 Pts
Serving 6 people: 1 serve is 3 Pts

Add 2.5 pts for 3/4 cup cooked rice

Thursday, January 29, 2009

CORE Barramundi with Watercress, Spinach and Rocket Salad

Pictures coming, but I don't know how to download from hubby's fancy pants SLR

Serves: 2

Difficulty: Easy

Ingredients Barramundi:

  • 1 whole barramundi about 500g, cleaned (ie gutted)
  • 1 lemon, sliced
  • 4 sprigs rosemary

Optional - baked potatoes - 4 baby potatoes, par boiled with skin on (half cooked)

Heat lidded BBQ or oven to 180*C
Spray a metal tray with a little oil. Put Barra in pan and put half of the lemon in the cavity with most of the rosemary.
Spray fish with a little oil, then top with slices of lemon and a little rosemary
If doing potatoes, pot these in the pan with a little spray of oil.
Into the BBQ/oven for about 20 mins (hint with BBQ - turn the flame of under the grill the tray is on, but keep others on).

Ingredients Salad:

  • handful of watercress
  • handful of baby spinach
  • handful of rocket
  • pinch of snow pea sprouts
  • 6-8 cherry tomatoes
  • lemon juice (about 1TB)
  • balsamic vinegar (about 1TB)

Arrange greens onto 2 plates.
Cut cherry tomatoes in half and top
Splash a little balsamic and some lemon juice on the salad.

Serve 2 baby tomatoes and half the barramundi onto each plate and enjoy

Tuesday, January 27, 2009

CORE Frozen Fruit Salad

An excellent way of dealing with fruit which ripes quickly in the heat.
And very refresing on a hot day

Serves: 1+ depending on amount of fruit used

Difficulty: Very Easy, but needs some lead time

Fruit which is great frozen:
  • ripe banana/s - peeled and cut into slices about 1.5cm thick
  • ripe stone fruit, like nectarines (leave skin on) or peaches (peel) - chop into slices/pieces, no more than 1cm thick, sprinke with lemon juice
  • seedless grapes - stalk removed
  • oranges - cut into slices/wedges no more than 1-1.5cm thick
Lay fruit out flat on a tray and freeze. When frozen you can put into a dry tub in the freezer.

Arrange as many peices and types of fruit as needed on a plate and eat with your fingers

Notes -
  • If your freezer makes icecream rock hard, I'd suggest letting it sit for a few minutes before eating, otherwise eat straight away
  • For kids or for some pizazz, thread fruit on a skewer and freeze
  • You can also stick pop sticks into banana to make creamy "ice cream"