Healthy Recipes with Cruskits for a lighter lunchtime experience
To find out more about our commitment to health and wellbeing, please visit our website or call our Consumer Contact Centre. www.arnotts.com.au Arnott s Toll Free Australia: 1800 242 492 This information has been prepared by the Arnott s Nutrition Team as general information. This information is correct at the time of publication, with every effort made to ensure that it follows the latest nutrition guidelines. Please consult your dietitian or doctor for advice on your personal dietary requirements. Campbell Arnott s 2014 Healthy Recipes with Cruskits...3 Using fruit & veggies...4 bocconcini tomato & basil...6 baby beetroot, cottage cheese & shallots...7 mixed berries & cinnamon yoghurt...8 Using eggs, poultry & cold meats...9 egg, mayonnaise & chives...10 prosciutto, pear & parmesan...11 ham with wholegrain mustard & rocket...11 smoked chicken caesar......13 sweet potato & lime avocado with chicken...14 Using fish...15 broad bean, tuna & feta...16 red salmon & spanish onion with mustard vinaigrette...17 Shopping List...19 Meal Plan...20 1 2
Healthy Recipes with Cruskits This booklet features recipes that combine great taste with nutrition. The recipes feature Cruskits, in a range of deliciously light meal and snack ideas, making it easy for you to enjoy more of the nutritious toppings you love and stay on track with your health and wellbeing goals. All recipes have been tested by the Cruskits Chefs. They each serve one person and are best eaten straight away. Each recipe includes a nutrient analysis per serve for you to use as a guide to meet your lifestyle needs. The analysis is for the Cruskits variety suggested in the recipe, but you can swap the varieties around if you want to. We hope you enjoy these recipes as much as we ve enjoyed creating them. Using fruit & veggies 3 4
bocconcini tomato & basil 40g bocconcini 2 baby roma tomatoes, thinly sliced 2 basil leaves shredded 2 tsp caramelised balsamic vinegar 2 Rice Cruskits Vitamin C 1 serve veg Slice bocconcini and tomato. Place onto each Cruskit, sprinkle with basil and drizzle over balsamic vinegar. Tip: Use plain balsamic vinegar if you don t have caramelised balsamic vinegar PER SERVE: 826 kj (198 calories), 13g, Total Fat 9g, Saturated Fat 6g, Carbohydrate 14g, Total Sugars 4g, Fibre 2g, Sodium 264mg, Vitamin C 25mg 5 6
baby beetroot, cottage cheese & shallots 2 Tbsp cottage cheese 2 canned baby beetroot, drained & quartered 1 green shallot, thinly sliced 2 Corn Cruskits Low fat Low saturated fat Tip: As a quick & easy breakfast or as part of a healthy, sweet snack. Substitute cinnamon & honey yoghurt with your favourite yoghurt or reduced-fat ricotta Spread cottage cheese on each Cruskit, top with baby beetroot and shallots. PER SERVE: 515 kj (123 calories), 7.5g, Total Fat 2.4g, Saturated Fat 1.4g, Carbohydrate 17g, Total Sugars 7g, Fibre 2g, Sodium 431mg mixed berries & cinnamon yoghurt 2 Tbsp mixed, frozen berries 2 Tbsp cinnamon & honey yoghurt 2 Light Cruskits Vitamin C 1. Allow berries to thaw slightly on a paper towel 2. Spread 1 Tbsp of yoghurt on each Cruskit, top with berries and serve immediately. PER SERVE: 412 kj (99 calories), 3.5g, Total Fat 2g, Saturated Fat 1g, Carbohydrate 15g, Total Sugars 6g, Fibre 1g, Sodium 120mg, Vitamin C 5mg 7 8
Using eggs, poultry & cold meats egg, mayonnaise & chives 2 medium hard-boiled eggs 1 Tbsp low-fat, whole egg mayonnaise 2 tsp chives, finely chopped 2 Light Cruskits Tip: For perfect hard-boiled eggs, place eggs in a saucepan of cold water. Bring water to a gentle simmer over medium heat. Simmer for 8 mins, remove eggs from water using a slotted spoon and refresh under cold water. 1. Peel and mash hard-boiled eggs with a fork. Stir through mayonnaise. 2. Spoon egg mixture on each Cruskit and garnish with finely chopped chives. PER SERVE: 1157 kj (277 calories), 15g, Total Fat 19g, Saturated Fat 5g, Carbohydrate 12g, Total Sugars 1g, Fibre 0.5g, Sodium 336mg 9 10
prosciutto, pear & parmesan ½ cup rocket leaves 40g shaved prosciutto 4 slices fresh pear 20g shaved parmesan 2 Rye Cruskits Fibre Place rocket on each Cruskit, top with shaved prosciutto, pear slices and shaved parmesan. PER SERVE: 1174 kj (281 calories), 20g, Total Fat 13g, Saturated Fat 6g, Carbohydrate 20g, Total Sugars 8g, Fibre 3g, Sodium 1139mg ham with wholegrain mustard & rocket 2 tsp wholegrain mustard 50g shaved ham (preferably, reduced-salt) ½ cup rocket leaves 2 Rice Cruskits Low fat Low saturated fat Spread each Cruskit with mustard and top with ham and rocket. PER SERVE: 457 kj (109 calories), 11g, Total Fat 2g, Saturated Fat 0.7g, Carbohydrate 11g, Total Sugars 0.7g, Fibre 0.7g, Sodium 383mg 11 12
smoked chicken caesar 60g skinless, smoked chicken breast, coarsely chopped 1 medium hard-boiled egg, diced 2 baby cos lettuce leaves, thinly sliced 1 Tbsp low-fat, whole egg mayonnaise 2 Original Cruskits 1. In a small bowl combine chicken, egg, lettuce and mayonnaise. Mix well. 2. Spoon chicken and egg mixture evenly on top of each Cruskit. Tip: Use left-over roast or mashed sweet potato or substitute sweet potato with pumpkin PER SERVE: 1287 kj (308 calories), 23g, Total Fat 19g, Saturated Fat 5g, Carbohydrate 12g, Total Sugars 1g, Fibre 0.6g, Sodium 324mg Tip: Make the chicken and egg mixture the night before. Keep refrigerated, in an airtight container ready for lunch the next day sweet potato & lime avocado with chicken ½ cup sweet potato, diced ¼ avocado, cubed 50g skinless, BBQ chicken breast, shredded 1 Tbsp fresh coriander, roughly chopped 1 Tbsp lime juice 2 Corn Cruskits Fibre Vitamin C 1. Pre heat oven to 180 o C. Place diced sweet potato on an oven tray lined with baking paper. Roast for 20 minutes or until soft. Allow to cool 2. In a small bowl combine sweet potato, diced avocado, shredded chicken, coriander and lime juice. 3. Top each Cruskit with sweet potato mix. PER SERVE: 1370 kj (328 calories), 12.5g, Total Fat 21g, Saturated Fat 4g, Carbohydrate 20g, Total Sugars 5g, Fibre 2.5g, Sodium 148mg, Vitamin C 37mg 13 14
Using fish broad bean, tuna & feta 1 cup frozen broad beans 95g can tuna in oil, drained 20g reduced-fat feta Freshly cracked black pepper 2 Rye Cruskits Fibre 1 serve veg 1. Bring a small pot of water to the boil. Add broad beans and cook for 4 minutes, then drain. 2. Peel cooled broad beans and roughly mash with a fork. 3. Place broad bean mix on each Cruskit, top with tuna and crumbled feta. Season with freshly cracked black pepper. PER SERVE: 1613 kj (386 calories), 38g, Total Fat 14.5g, Saturated Fat 4g, Carbohydrate 19g, Total Sugars 2g, Fibre 14g, Sodium 642mg 15 16
red salmon & spanish onion with mustard vinaigrette ¼ cup rocket leaves 95g can red salmon, drained 1 Tbsp finely chopped Spanish onion, plus extra, thinly sliced to garnish 1 tsp white vinegar ½ tsp wholegrain mustard 2 Original Cruskits Calcium 1. In a small bowl combine, salmon, onion, vinegar and mustard. 2. Lay rocket leaves on each Cruskit. Top with salmon mix and garnish with thinly sliced red onion. PER SERVE: 930 kj (222 calories), 20g, Total Fat 11g, Saturated Fat 3g, Carbohydrate 11g, Total Sugars 2g, Fibre 1g, Sodium 231mg, Calcium 195mg 17 18
Shopping List Here is a list of the ingredients you ll need for the Cruskits recipes, as well as some simple essentials that you can buy each week and keep on hand in the pantry, fridge or freezer. Veggies Lettuce Baby spinach Rocket Asian greens Cherry tomatoes Tomatoes Lebanese cucumber Avocado Carrot Celery Capsicum Broccoli Zucchini Eggplant Mushrooms Shallots Red onion Corn Sweet potato Pumpkin Fruit Apple Pear Banana Orange Lemon Lime Grapes Melon Kiwifruit Passionfruit Berries Herbs & spices Garlic Mint Basil Coriander Parsley Chives Ginger Fridge or freezer Skim milk Goats cheese Cottage cheese Reduced-fat ricotta cheese Reduced-fat feta cheese Light cream cheese Low-fat cheddar cheese Parmesan Low fat yoghurt Eggs Tofu, firm Hummus Tzatziki Eggplant dip Frozen peas Frozen broad beans Frozen berries Deli, butcher or fish monger Chicken breast Turkey breast Ham Prosciutto Pork mince Trim lamb Lean beef Smoked salmon In the pantry Cruskits Wholemeal bread Wholegrain cereal/oats Brown rice Noodles Couscous Quinoa Pumpkin seeds Sesame seeds Unsalted nuts Canned tuna Canned salmon Canned chickpeas Canned beetroot Soup Semi-dried tomatoes Pesto Wholegrain mustard Dijonnaise Low-fat whole egg mayonnaise Honey Soy sauce, salt reduced Sweet chilli sauce Balsamic vinegar White wine vinegar Olive oil Cruskits Meal Plan A busy lifestyle can make staying on track with your health and wellbeing goals challenging. It s not always easy to plan regular meals and make smart choices. To help, we ve put together a 7-day meal plan to help guide you. This kilojoule-wise meal plan incorporates some of the Cruskits recipes from this book, along with some healthy dinner recipe suggestions. Consistent with the Australian Dietary Guidelines, this meal plan makes it easier for you to enjoy real food, fresh flavours and stay on track. 19 20
Cruskits Meal Plan Monday Tuesday Wednesday Thursday Friday Saturday Sunday Breakfast ½ cup rolled oats with ½ cup skim milk, ½ cup blueberries & 150g low-fat yoghurt Mixed Berry & Cinnamon Yoghurt Cruskits (pg 8) Small skim milk fruit smoothie (~300ml) 40g wholegrain flake cereal with ½ cup skim milk & 1 small sliced banana 1 toasted wholemeal English muffin with 2 tsp reduced-fat cream cheese, 50g smoked salmon & baby spinach Small skim flat white 1 cup fresh fruit salad with 200g low-fat yoghurt, sprinkled with ¼ cup untoasted muesli Omelette made with 2 eggs, ¼ cup grated, reduced-fat cheddar cheese, sliced capsicum & mushrooms. Served with 1 slice sourdough toast 250ml V8 Fruit & Veg Juice 2 wholemeal pancakes topped with 1 cup sliced mixed berries, 100g low-fat vanilla yoghurt 250ml V8 Fruit & Veg Juice Morning tea 250ml V8 Fruit & Veg Juice 1 slice sour dough toast with 2 tsp peanut butter 250ml V8 Fruit & Veg Juice 1 medium orange Small skim milk fruit smoothie (~300ml) Small skim flat white Small skim flat white Lunch Smoked Chicken Caesar Cruskits (pg 13) Tuna & Quinoa Salad: With ¾ cup cooked quinoa, 95g can tuna in oil, diced tomato & cucumber, baby spinach, 30g reduced-fat feta & balsamic vinegar 2 large sushi rolls with edamame 200g low-fat yoghurt 430g microwave bowl minestrone soup with 2 small wholegrain crackers with 2 tsp margarine Thai Beef Salad: 90g lean, grilled beef fillet, sliced tomato, cucumber, capsicum & red onion, cup bean sprouts, drizzled with 1 Tbsp Thai-style dressing & 1 Tbsp unsalted, roasted peanuts Sweet Potato, Avocado, Chicken, Coriander & Lime Cruskits (pg 14) Red Salmon, Spanish Onion & Mustard Vinaigrette Cruskits (pg 17) Frozen yoghurt bar (e.g. Weiss Bar) Afternoon tea Small handful (30g) unsalted, mixed nuts Carrot & celery sticks with 2 Tbsp guacamole Baby Beetroot, Cottage Cheese & Shallots Cruskits (pg 7) Bocconcini, Tomato & Basil Cruskits (pg 6) Prosciutto, Pear & Parmesan Cruskits (pg 11) Carrot & celery sticks with salsa Small handful (30g) unsalted, mixed nuts Dinner Teriyaki Lamb Stir-Fry: 125g thinly sliced lamb fillet stir-fried, in a non-stick pan sprayed with olive oil, with 2 cups vegetables (e.g. onion, bok choy, broccoli, carrot), & 1 tbsp teriyaki sauce. Serve with ½ cup cooked hokkien noodles Chicken Tandoori with Raita: 125g skinless chicken tenderloins marinated in tandoori paste & char-grilled. Slice & serve in 2 wholemeal tortillas topped with 2 tbsp low-fat natural yoghurt & mint. Serve with a side salad drizzled with balsamic vinegar Grilled Steak with Corn and Salad: 125g lean beef fillet steak, barbecued or char-grilled. Serve with small cob of corn, grilled with 1 tsp margarine & salad (baby spinach, sliced tomato & cucumber, ¼ avocado, drizzled with balsamic vinegar) Chicken Kebabs with Couscous Salad: Thread 120g skinless chicken tenderloins onto pre-soaked bamboo kebab skewers & char-grill. Serve with salad of ½ cup cooked couscous, finely sliced capsicum, shallot, carrot and baby spinach. Drizzle with 2 tsp olive oil & lemon juice 150ml glass wine Singapore Noodles with Prawns: 125g peeled green prawns stir-fried, in a non-stick pan sprayed with olive oil, with garlic & 1½ cups mixed vegetables & 1 Tbsp sweet chilli sauce. Serve with ½ cup cooked hokkein noodles & sprinkled with 1 Tbsp toasted sesame seeds Grilled Lamb Cutlets with Quinoa Salad: Char-grill or barbecue 2 trim lamb cutlets. Serve with a salad of diced tomato & cucumber, baby spinach leaves, chopped parsley & ½ cup cooked quinoa drizzled with 1 tbsp balsamic vinegar. 150ml glass wine Spring Vegetable Pasta: ¾ cup cooked wholemeal pasta tossed with 2 cups steamed spring vegetables (e.g. baby carrots, asparagus, snow peas, baby peas, cherry tomatoes). Serve drizzled with a dressing of 1 tsp dijon mustard, lemon juice, fresh thyme & 2 tsp olive oil ½ cup fruit salad with 150 ½ cup sliced strawberries Hot Milo made with 250ml 1 cup sliced strawberries with 3 pieces Lindt dark chocolate 1 cup sliced strawberries with ½ pear drizzled with 1 tsp honey low-fat fromage frais (Fruche) & 1 passionfruit with 200g skim milk with 1 Tbsp Milo 200g low-fat yoghurt 200g low-fat yoghurt and grilled. Serve topped with Evening low fat yoghurt 100g reduced-fat ricotta cheese & 1 Tbsp toasted slivered almonds 6,340kJ 6,285kJ 6,320kJ 6,320kJ 6,280kJ 6,305kJ 6,320kJ (1,515kcal) (1,505kcal) (1,510kcal) (1510kcal) (1,500kcal) (1510kcal) (1510kcal) 19 20