Category Archives: Special Diets

Asian Brown Rice Pie

This delicious  vegetarian recipe from only takes 10 minutes to cook, is healthy and sustaining as well as economical.   It is nice for a quick lunch with salad.  Other veggies can be substituted for Chinese one (e.g. zucchini, mushrooms, carrot).



Asian brown rice pie
Fresh Living – May 2005 , Page 51 

Recipe by Gemma Purcell

Photography by Louise Lister

  • 1 cup (200g) medium grain brown rice
  • 400g Asian Stir-fry Vegetables
  • 2 teaspoons oil, plus extra to brush
  • 1 garlic clove, chopped
  • 1 tablespoon soy sauce
  • 1 teaspoon sesame oil
  • 1 tablespoon sesame seeds
  • 2 eggs, lightly beaten
  • 2 tablespoons chopped fresh coriander
  1. Cook the rice for 25 minutes until firm according to packet instructions. Set aside to cool.
  2. Slice the snow peas in the stir-fry mix into thin strips and thinly slice any large pieces of broccoli. Heat the oil in a large frying pan over a medium-high heat. Add the garlic and stir-fry mix. Stir-fry for 4 minutes or until soft. Add the soy sauce and sesame oil. Stir through. Transfer to a large bowl. Allow to cool slightly.
  3. Preheat oven to 200°C. Brush the base and sides of a 20cm springform pan with oil. Sprinkle 3 teaspoons of sesame seeds over the base and two-thirds of the way up the sides of the pan.
  4. Add the rice, eggs and coriander to the stir-fried vegetables. Mix until well combined. Spoon the mixture evenly over the base of the pan and press firmly. Sprinkle with the remaining sesame seeds. Cook in the oven for 45 minutes or until golden. Set aside for 10 minutes to cool slightly. Remove from the pan and slice into wedges.



Lemon Cream Meringues with Passionfruit

This is another delicious recipe from au.  It is lemon meringue with a twist – combining low fat yoghurt with light cream to lower the fat content.  Another bonus is that it tastes delicious!   For variety you could use Vaalia strawberry or raspberry (with addition of some fresh berries).  Tastes scrumptious and is much healthier than the traditional full cream version.  Serves 4.

Lemon creme meringues with passionfruit
Australian Good Taste

Australian Good Taste – September 2011 , Page 91
Recipe by Kerrie Ray

Photography by Steve Brown

  • 3 egg whites
  • Pinch of cream of tartar
  • 100g (1/2 cup) caster sugar
  • 2 x 150g ctns Vaalia Low Fat Lemon

Creme Yoghurt

  • 80ml (1/3 cup) light thickened cream
  • 2-3 passionfruit, halved, pulp removed
  1. Preheat oven to 150°C. Line 2 baking trays with non-stick baking paper. Draw four 8cm discs on each lined tray. Turn the paper ink-side down.
  2. Use an electric beater to beat the egg whites and cream of tartar in a bowl until firm peaks form. Add the sugar, 1 tablespoonful at a time, beating constantly until the sugar dissolves and the mixture is thick and glossy.
  3. Divide mixture among discs and use the back of a spoon to smooth surfaces. Bake for 30 minutes or until pale golden and slightly crisp. Turn oven off. Leave meringues in the oven, with the door ajar, to cool completely.
  4. Place the yoghurt and cream in separate bowls. Use an electric beater to beat the cream until thick. Use a large metal spoon to fold the cream into the yoghurt.
  5. Divide half the meringue discs between 4 plates. Top with half the yoghurt mixture. Top with the remaining meringue discs and remaining yoghurt. Top with passionfruit pulp.

Gluten-Free Tuna, Corn and Chive Tartlets

Here is another gluten-free dish from  They are quick and easy to make and are a great option when you are asked to bring a dish to a picnic etc.  Can be frozen.  Makes 24.

Gluten-free tuna, corn and chive tartlets
Super Food Ideas – May 2011 , Page 64

Recipe by Chissy Freer

Photography by Mark O’Meara

  • Rice flour, for dusting
  • 3 sheets savoury gluten-free shortcrust pastry, partially thawed
  • 185g can tuna in springwater, drained, flaked
  • 1/2 cup frozen corn kernels, thawed
  • 2 tablespoons finely chopped fresh chives
  • 1/2 medium red capsicum, finely diced
  • 30g reduced-fat cheddar cheese, grated
  • 3 eggs
  • 1/2 cup milk
  1. Preheat oven to 190°C/170°C fan-forced. Lightly grease two 12-hole, 1 1/2 tablespoon-capacity round-based patty pans. Dust holes with rice flour, shaking out excess.
  2. Using a 7.5cm round cutter, cut 24 rounds from pastry sheets. Press each round firmly into prepared holes.
  3. Place tuna, corn, chives, capsicum and cheese in a bowl. Whisk eggs and milk together in a jug. Add to tuna mixture. Season with salt and pepper. Stir to combine. Spoon 1 tablespoon filling into each pastry case. Bake for 15 to 20 minutes or until golden and puffed. Stand for 5 minutes. Serve.


Carrot, Zucchini & Parsnip Fingers

Here is a very quick, easy , economical and delicious vegetarian recipe from  Great for the whole family or for children’s lunches or picnics.  You can substitute sweet potato, onion, mushrooms and/or corn, broccoli for variety.  Makes 12 fingers.  You will want to eat it all yourself!

Carrot, zucchini and parsnip frittata fingers
Australian Good Taste – April 2004 , Page 99

Recipe by Jan Purser

Photography by Mark O’Meara

  • Melted butter, to grease
  • 2 tsp light olive oil
  • 80g (1/2 cup, firmly packed) grated green zucchini
  • 60g (1/2 cup, firmly packed) Grated carrot
  • 50g (1/2 cup, firmly packed) grated parsnip
  • 2 green shallots, ends trimmed,finely chopped
  • 3 eggs, lightly whisked
  • 40g (1/3 cup) coarsely grated jarlsberg or tasty cheese
  • 2 tbs finely chopped fresh parsley
  • 1 tbs plain flour, sifted
  1. Preheat oven to 180°C. Brush a shallow, square 18.5cm (base measurement) cake pan with melted butter to lightly grease. Line the base and 2 opposite sides with non-stick baking paper, allowing it to overhang.
  2. Heat the oil in a medium saucepan over medium heat. Add the zucchini, carrot, parsnip and shallots, and cook, stirring, for 4-5 minutes or until the vegetables soften. Remove from heat and set aside for 10 minutes to cool.
  3. Combine vegetable mixture, egg, cheese, parsley and flour in a large bowl and stir until well combined.
  4. Spoon vegetable mixture into prepared pan and smooth the surface. Bake in oven for 12 minutes or until set. Remove from oven and set aside for 10 minutes to cool. Lift frittata from pan and place on a plate to cool completely. Cut into 12 fingers to serve.

Marrakesh Eggplants & Tomatoes

Another great recipe from  Very healthy and delicious.  It serves 8 and is great as a side dish at a barbeque.   Also nice with a little crumbled feta cheese or grated parmesan.

Marrakesh eggplants & tomatoes
MasterChef – December 2011 , Page 72

Recipe by Sophia Young

Photography by Ben Dearnley

  • 1kg eggplants, cut into 1cm-thick slices
  • 125ml (1/2 cup) extra virgin olive oil, plus extra, to drizzle
  • 95g (1/3 cup) tomato paste
  • 1/2 tsp firmly packed saffron threads
  • 250ml (1 cup) verjuice or dry white wine (see note)
  • 1 red onion, finely chopped
  • 1 clove garlic, crushed
  • 1 tsp ground cumin
  • 1/4 tsp smoked paprika
  • 200g grape tomatoes, halved
  • 250g cherry truss tomatoes, cut into small bunches
  • 40g (1/4 cup) pine nuts, roasted
  1. Place eggplants in a large bowl and season with salt and pepper. Drizzle with 2 tbs oil, then, using your hands, toss to coat. Repeat with another 2 tbs oil. Add tomato paste, then, using your hands, rub into eggplants to evenly coat.
  2. Heat a heavy-based frying pan over medium heat. Working in 3 batches, add eggplants to pan and cook, drizzling with a little extra oil if necessary to prevent sticking, for 4 minutes each side or until tender and golden. Transfer to a flat dish.
  3. Meanwhile, place saffron and verjuice in a small bowl and set aside. Heat remaining 2 tbs oil in a large frying pan over medium heat. Add onion, garlic and 1 tsp salt, and cook, stirring frequently, for 5 minutes or until onion is soft. Add cumin and paprika, and stir for 1 minute or until fragrant. Add grape tomatoes and stir to coat in onion mixture. Add truss tomatoes, cover with a lid and cook for 8 minutes or until all tomatoes have softened. Add verjuice mixture and bring to a simmer. Season.
  4. Layer eggplant and tomatoes with cooking juices on a platter. Scatter with pine nuts to serve.

Baked Chicken & Sweet Potato with Chickpeas

Another great recipe from  Healthy, low in fat and inexpensive.  It serves 4 people, only used 8 ingredients and is ready in half an hour.  I often steam some spinach or beans to add some greenery to the plate.  A perfect guilt-free meal.  Add seasoning to taste.

Baked chicken and sweet potato with chickpeas
Australian Good Taste – June 2010 , Page 33

Recipe by Kathy Knudsen

Photography by Ben Dearnley

  • 2 red onions, halved, cut into thick wedges
  • 600g sweet potato (kumara), peeled, cut into 3cm pieces
  • 4 tomatoes, halved
  • 2 garlic cloves, thinly sliced
  • 2 tbs olive oil
  • 8 (about 620g) chicken thigh fillets
  • 240g can chickpeas, rinsed, drained
  • 1/4 cup chopped fresh continental parsley
  1. Preheat oven to 220ºC. Combine the onion, sweet potato, tomato, garlic and half the oil in a bowl. Transfer to large baking tray. Bake for 15 minutes.
  2. Meanwhile, heat remaining oil in a large frying pan. Season the chicken with salt and pepper. Cook for 1-2 minutes each side or until golden.
  3. Add the chicken to the tray and bake for a further 10 minutes or until the chicken is cooked through. Add chickpeas and parsley. Toss until heated through.


Lamb with Kumara Mash – Low GI

This is a quick, easy and delicious recipe which has the benefit of being low GI.  It serves 4 and takes just over half an hour to prepare.  I sometimes substitute snake beans or snow peas for the squash or some pumpkin which has been lightly steamed and some garlic and fresh rosemary. Recipe  from

Lamb with kumara mash
Super Food Ideas – July 2004 , Page 26

Recipe by Alison Roberts

Photography by Ben Dearnley

  • 750g kumara (orange sweet potato), peeled, cut into 2cm pieces
  • 1 teaspoon reduced-fat spread
  • 2 tablespoons warmed low-fat milk
  • 2 teaspoons olive oil
  • 1 brown onion, cut into thin wedges
  • 250g zucchini, cut into 2cm cubes
  • 250g yellow squash, quartered
  • 250g punnet cherry tomatoes, halved
  • 4 (about 100g each) trim lamb leg steaks
  1. Place kumara into a microwave-safe dish. Cover. Cook on HIGH (100%) power for 10 minutes or until tender. Drain. Add spread. Mash. Add milk, and salt and pepper. Mash, adding more milk if required.
  2. Meanwhile, heat half the oil in a frying pan over medium heat. Add onion, zucchini and squash. Cook, tossing, for 7 minutes. Add tomatoes. Increase heat to high. Cook, tossing, for 3 minutes.
  3. Preheat a chargrill on medium-high heat. Brush lamb with remaining oil. Season with pepper. Cook for 3 minutes each side. Stand for 5 minutes. Serve with kumara mash and vegetables.