LIFESTYLE

Healthy Australia Day recipes to please a crowd

23 January, 2019 . 0

Tiffiny Hall’s simple swaps will help you make this year’s Australia Day barbeque or picnic your healthiest yet.

The trainer, television personality and author shares her top tips to ensure your Australia Day spread is healthy and delicious – as well as four quick and easy recipes to wow a crowd.

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Hold on to your New Year momentum

“You’re coming off the back of New Year resolutions and after starting the year being strong and focused, you don’t want to undo all of that hard work,” Tiff, founder of TIFFXO.com, says.

“If you drink lots of alcohol and eat lots of fat and sugar on Australia Day, you can go backwards really quickly and lose your momentum.

“Your body is going to be confused and it’s going to hold on to that excess sugar and fluid, which in turn affects your immune system – it’s just not worth it.”

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How to have your pav and eat it too

“There’s no doubt Australia Day is all about the barbeque, but that doesn’t have to mean an unhealthy, over-processed sausage in white bread,” says the former The Biggest Loser trainer.

“There are plenty of ways to enjoy meat and seafood with delicious salads that provide healthy protein, antioxidants and nutrients, without the excess kilojoules.”

Tiff warns it’s important to “drink smart” too.

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“It’s not about cutting out alcohol altogether necessarily, but just being mindful,” she says.

“Try switching every second drink for a mineral or soda water, or go for good old water, which will also help you stay hydrated on what is usually a hot day spent outdoors.”

And stay away from the canapes and Violet Crumbles.

“Try fresh fruit for dessert and – if you are having the traditional Aussie Day fare of pavlova – load a small piece with fruit and yoghurt,” she says.

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Don’t forget to exercise

Public holidays aren’t an excuse to throw exercise out the window, Tiff says.

“Get up early and do something before festivities begin. Even being active for 20 minutes and getting a sweat on will focus you and set you on the right track for the day,” she says.

Reaping the benefits: How exercise keeps us young

“Science shows us that physical fitness leads to food fitness, and that working out inspires healthy cravings, and that’s a win-win on Australia Day – or any day.”

Tiffiny Hall’s healthy Australia Day recipes

Garlic BBQ Prawns with Salad

garlic prawns

Ingredients

250g green prawns, peeled & de-veined
2 cloves garlic, crushed
1/2 lime, cut in wedges

Salad

400g tin lentils, drained & rinsed
150g broccoli florets, chopped
4 Brussels sprouts, thinly sliced
1 cup red cabbage, finely sliced
1 carrot, finely grated
1/2 bunch continental parsley, roughly chopped
1 tbs sunflower seeds

Dressing

2 tsp olive oil
2 tbs lemon juice
1 tsp Dijon mustard
1 tbs finely chopped parsley
Salt & pepper, to taste

Method

Step 1.
Preheat BBQ or grill pan.

Step 2.
Combine dressing ingredients.

Step 3.
Toss prawns with 1 tbs of dressing and garlic. Set aside in the fridge for at least 5 minutes.

Step 4.
Meanwhile, combine salad ingredients together in a bowl and toss with remaining dressing.

Step 5.
Cook prawns for 3-4 minutes each side, and serve with salad and extra lime wedges.

Serves 2

Steak Sandwich Salad Bowl

steak salad bowl

Ingredients

1 red capsicum, deseeded & cut in chunks
100g cherry tomatoes
100g button mushrooms, halved
1 tbs olive oil
Salt & pepper, to taste
2 slices sourdough bread (or gluten-free bread), torn into pieces
300g rump steak
2 cups baby spinach leaves

Dressing

2 tsp olive oil
1 tbs red wine vinegar
1 tsp wholegrain mustard
1 clove garlic, minced

Method

Step 1.
Preheat oven to 180°C and line two baking trays with baking paper.

Step 2.
Toss capsicum, tomatoes and mushrooms with 3 tsp of oil and season with salt and pepper. Scatter over baking tray and bake for 12 minutes or until tender, set aside.

Step 3.
At the same time spread bread on the other tray and bake for 10 minutes or until golden. Set aside to cool.

Step 4.
Preheat a medium non-stick frypan over medium-high heat. Rub steaks with 1 tsp of oil and season with salt and pepper. Cook for 2-3 minutes each side, or until cooked to your liking. Set aside to rest for 3 minutes before slicing.

Step 5.
Whisk dressing ingredients, season with salt and pepper and set aside.

Step 6.
Arrange vegetables, spinach and steak on two serving plates and top with dressing and croutons.

Serves 2

Sweet Potato and Tofu Skewers with Quick Salsa

sweet potato skewers

Ingredients

300g sweet potato, cut into ½-1cm rounds
Salt & pepper, to taste
400g firm tofu, cut into 3cm cube
1 tsp olive oil
1 tsp paprika
1 red onion, ¾ cut into quarters and ¼ finely diced
3 tsp sweet chilli sauce
½ continental cucumber, finely diced
1 tomato, finely diced
Juice of ½ a lemon
¼ bunch parsley chopped (optional)

Method

Step 1.
Preheat a BBQ or grill pan over medium heat.

Step 2.
Place sweet potato and ½ tsp of salt in a medium saucepan of cold water. Bring to the boil and simmer for five minutes. Drain and set aside.

Step 3.
Brush tofu with oil, rub with paprika, salt and pepper.

Step 4.
Thread sweet potato, tofu and onion pieces on to four skewers and brush with sweet chilli sauce.

Step 5.
Cook skewers until vegetables and tofu are cooked through, about 2-3 minutes each side.

Step 6.
Meanwhile, toss diced onion, cucumber, tomato, lemon juice and parsley (if using) together in a medium bowl.

Step 7.
Divide skewers and salsa between two plates to serve.

Serves 2

Grilled Pineapple Skewers and Vanilla Yoghurt

honey pineapple skewers