RECIPE NUTRITIONAL ANALYSIS

VEGETABLES

Energy Energy Protein Fat Saturates Carbohydrate Sugars Starches Fibre Sodium Potassium

Shredded beetroot, carrot and nashi slaw with cumin and lime dressing (here)

890 kJ 210 Cal 3 g 16 g 2 g 12 g 11.5 g 0.5 g 5 g 65 mg 345 mg

Beetroot with orange-sherry dressing and soft herbs (here)

695 kJ 165 Cal 6 g 3 g 0 g 24 g 24 g 0 g 9 g 160 mg 835 mg

Fermented beetroot, carrot and cauliflower (here)

430 kJ 100 Cal 5 g 0.5 g 0 g 15 g 15 g 0 g 9.5 g 3065 mg 920 mg

Eggs coddled in a spicy capsicum and tomato sauce (here)

1180 kJ 280 Cal 12 g 19 g 5.5 g 14 g 6 g 8 g 4 g 350 mg 415 mg

Roasted ratatouille with hummus (here)

605 kJ 145 Cal 3 g 11 g 1.5 g 8 g 3 g 5 g 4 g 70 mg 170 mg

Carrot and red lentil soup with lemon (here)

1360 kJ 325 Cal 15.5 g 11 g 2 g 36 g 6 g 30 g 7 g 1045 mg 730 mg

Potato and silverbeet with a carrot, nut and oat crust (here)

1365 kJ 325 Cal 10 g 17 g 3.5 g 30 g 4 g 26 g 7 g 280 mg 1025 mg

Cauliflower and leek soup (here)

775 kJ 185 Cal 7 g 11 g 4 g 13 g 6 g 7 g 4 g 740 mg 795 mg

The original roasted whole cauliflower (here)

430 kJ 100 Cal 2 g 9 g 1 g 2 g 2 g 0 g 2 g 395 mg 325 mg

Celeriac slaw with capers, walnuts and lemon (here)

900 kJ 215 Cal 3 g 20 g 2 g 5 g 5 g 0 g 4 g 105 mg 285 mg

Roasted celeriac and carrots with mirin and apple juice glaze (here)

615 kJ 145 Cal 1 g 6 g 1 g 15.5 g 14 g 1.5 g 4 g 60 mg 340 mg

Eggplant with chopped green capsicum and pomegranate sauce (here)

1225 kJ 295 Cal 2 g 29 g 4 g 6 g 6 g 0 g 3.5 g 30 mg 250 mg

Salad of red leaves with fennel and Jerusalem artichokes (here)

780 kJ 185 Cal 4 g 11.5 g 1.5 g 14 g 6 g 8 g 5.5 g 165 mg 825 mg

Trio of onions and herb salad with ricotta on toasted grain bread (here)

880 kJ 210 Cal 7 g 13 g 3 g 15 g 3 g 12 g 4 g 220 mg 210 mg

Chicken stock (here)

Nutritional information not able to be calculated

Lemon chicken with golden onions and green olives (here)

2460 kJ 580 Cal 50 g 37 g 8 g 13 g 11 g 2 g 2.5 g 480 mg 1095 mg

Lamb shanks with winter vegetables and parsley-mint gremolata (here)

1790 kJ 425 Cal 34 g 23 g 8 g 17 g 6 g 11 g 7 g 850 mg 1265 mg

Parsnip, celeriac and potato mini bakes (here)

535 kJ 130 Cal 2 g 9 g 4 g 7 g 3 g 4 g 3 g 90 mg 360 mg

Simple fish stew with potatoes (here)

1840 kJ 440 Cal 72 g 8 g 2 g 16 g 4 g 12 g 4 g 520 mg 1850 mg

Potato patties with yoghurt and green herb sauce (here)

840 kJ 200 Cal 7.5 g 16 g 5 g 7 g 2 g 5 g 1 g 245 mg 315 mg

Potato salad with green beans, peas and buttermilk-herb dressing (here)

845 kJ 200 Cal 8 g 4 g 2 g 30 g 5 g 25 g 5.5 g 80 mg 1075 mg

Potato and pea curry (here)

725 kJ 175 Cal 5.5 g 7.5 g 1.5 g 19 g 6 g 13 g 4 g 210 mg 565 mg

Trio of pumpkin roasted with chestnuts and hot mint sauce (here)

945 kJ 225 Cal 3.5 g 10 g 1.5 g 28 g 20 g 8 g 6 g 30 mg 445 mg

Roasted pumpkin soup with harissa (here)

985 kJ 235 Cal 6 g 15 g 2.5 g 17 g 12 g 5 g 5 g 690 mg 905 mg

Chopped salad of sweetcorn, soya beans and quinoa with lemon-basil dressing (here)

1110 kJ 265 Cal 14 g 6.5 g 1 g 32 g 5 g 27 g 9 g 465 mg 570 mg

Chicken and corn soup with toasted tortilla and avocado (here)

1540 kJ 370 Cal 26 g 19 g 4 g 21 g 4 g 17 g 7 g 1030 mg 695 mg

Roasted corn with chilli and lime peanut butter (here)

1500 kJ 360 Cal 14 g 19 g 3 g 28 g 9 g 19 g 12 g 155 mg 785 mg

Pan-roasted sweet potato and beetroot with grapefruit glaze (here)

970 kJ 230 Cal 4.5 g 13 g 1.5 22 g 16 g 8 g 6 g 60 mg 560 mg

Sweet potato, quinoa, spinach and red lentil burgers with tahini-mint yoghurt (here)

500 kJ 120 Cal 5 g 2 g 0.5 g 18 g 6 g 12 g 4 g 35 mg 375 mg

Fresh tomato sauce for pasta (here)

635 kJ 150 Cal 2.5 g 12 g 2 g 6 g 5 g 1 g 3 g 45 mg 480 mg

Tomato and fig salad with burrata and date-mint dressing (here)

1035 kJ 245 Cal 6 g 15 g 5 g 21 g 20 g 1 g 4 g 145 mg 485 mg

Green tomatoes with a chopped olive and herb sauce (here)

875 kJ 210 Cal 5 g 16 g 2 g 9 g 9 g 0 g 4 g 210 mg 505 mg

Salmon curry with lychees and tomatoes (here)

1550 kJ 370 Cal 33 g 22 g 4.5 g 8 g 7 g 1 g 2.5 g 645 mg 650 mg

LEGUMES

Energy Energy Protein Fat Saturates Carbohydrate Sugars Starches Fibre Sodium Potassium

Glazed ginger soya beans (here)

395 kJ 95 Cal 4 g 2 g 0.5 g 13 g 8 g 5 g 3.5 g 1220 mg 190 mg

Tuna, egg and seasonal vegetables with basil-lemon dressing (here)

1525 kJ 365 Cal 23 g 24 g 4 g 13 g 4 g 9 g 3 g 450 mg 790 mg

Roasted snapper fillets with fennel and citrus on white bean purée (here)

2260 kJ 540 Cal 43 g 24 g 7 g 23 g 9 g 14 g 12 g 680 mg 1400 mg

Salmon, white bean and dill fishcakes (here)

1585 kJ 380 Cal 25 g 13 g 2 g 34 g 2 g 32 g 12 g 240 mg 1300 mg

Baked red kidney and butter bean ragout (here)

1975 kJ 470 Cal 15 g 30 g 4 g 28 g 4 g 24 g 14 g 85 mg 1260 mg

Lamb and broad bean stew with silverbeet (here)

2825 kJ 675 Cal 43 g 52.5 g 18.5 g 5.5 g 3 g 2.5 g 8 g 500 mg 1100 mg

Spiced chickpea and broad bean soup (here)

705 kJ 170 Cal 9 g 6 g 1 g 15 g 4 g 11 g 8 g 900 mg 430 mg

Fresh green herb hummus (here)

940 kJ 225 Cal 6.5 g 17 g 2 g 9 g 1 g 8 g 5 g 205 mg 195 mg

Smoked paprika potato and chickpea salad (here)

1825 kJ 435 Cal 14.5 g 19.5 g 3.5 g 46 g 9 g 37 g 8 g 225 mg 1500 mg

Sumac-roasted chicken with chickpeas, barley and fruit stuffing (here)

2620 kJ 625 Cal 47 g 43 g 12 g 12 g 3 g 9 g 3 g 475 mg 740 mg

Spiced lentils with roasted vegetables (here)

2035 kJ 485 Cal 18 g 25 g 3 g 40 g 20 g 20 g 16.5 g 380 mg 1390 mg

Baked fish with lentils, tomatoes and olives (here)

515 kJ 125 Cal 7 g 5 g 1 g 12 g 3 g 9 g 2 g 280 mg 195 mg

Dal with curry spices (here)

1595 kJ 380 Cal 14 g 21 g 2.5 g 30 g 5 g 25 g 10 g 425 mg 645 mg

Sweet spiced lamb with avocado pea crush (here)

1840 kJ 440 Cal 37 g 29 g 8 g 5 g 2 g 3 g 5 g 135 mg 900 mg

Spiced beef with onions and yellow split peas (here)

1895 kJ 450 Cal 48 g 16 g 3.5 g 24.5 g 9 g 15.5 g 8 g 300 mg 1350 mg

Omelette with garden peas, feta and mint (here)

2350 kJ 560 Cal 28 g 47 g 21 g 6 g 2 g 4 g 4 g 740 mg 310 mg

GRAINS

Energy Energy Protein Fat Saturates Carbohydrate Sugars Starches Fibre Sodium Potassium

Hot and sour mushroom and barley soup with broccolini (here)

990 kJ 235 Cal 6 g 13.5 g 2 g 20 g 2 g 18 g 6 g 685 mg 395 mg

Lamb shanks with barley, garden peas and mint (here)

1665 kJ 400 Cal 27 g 13.5 g 5 g 37.5 g 4 g 33.5 g 8.5 g 560 mg 630 mg

Crispy cauliflower with buckwheat and pine nuts (here)

1505 kJ 360 Cal 6 g 27 g 3.5 g 21 g 5.5 g 15.5 g 5.5 g 255 mg 505 mg

Buckwheat pikelets per pikelet (here)

210 kJ 51 Cal 2.5 g 2.5 g 1 g 5 g 1 g 4 g 0.5 g 30 mg 50 mg

Chilli-ginger peanut butter soba noodles with silken tofu (here)

985 kJ 235 Cal 8.5 g 20 g 3 g 5 g 3 g 2 g 3 g 900 mg 265 mg

Mixed mushroom buttermilk soup with rolled oats and peas (here)

710 kJ 170 Cal 7.5 g 8.5 g 5 g 14 g 6 g 8 g 3 g 775 mg 455 mg

Garlicky mushrooms with onions and thyme on oat mash (here)

1225 kJ 290 Cal 10 g 16 g 4 g 25 g 3 g 22 g 5.5 g 100 mg 525 mg

Mixed grains salad with marinated zucchini (here)

1590 kJ 380 Cal 5 g 31 g 4 g 18 g 5.5 g 12.5 g 5 g 150 mg 410 mg

Quinoa ‘risotto’ with pumpkin, carrots and hazelnuts (here)

2085 kJ 500 Cal 15.5 g 28.5 g 4 g 40.5 g 12.5 g 28 g 9.5 g 425 mg 905 mg

Fish soup with Thai flavours and rice noodles (here)

1010 kJ 240 Cal 24 g 14.5 g 3 g 3 g 1.5 g 1.5 g 1 g 1645 mg 450 mg

Golden rice with peas and cashews (here)

1295 kJ 310 Cal 8.5 g 16.5 g 3 g 29 g 3.5 g 25.5 g 5.5 g 435 mg 285 mg

Brown rice risotto with peas and prawns (here)

1160 kJ 2780 Cal 12 g 11.5 g 2 g 30 g 2.5 g 27.5 g 3 g 585 mg 275 mg

Wild rice pilaf with mushrooms and almonds (here)

1045 kJ 250 Cal 8.5 g 13 g 2.5 g 21.5 g 2 g 19.5 g 4 g 370 mg 390 mg

Burghul and red lentil soup with sizzling mint and chilli (here)

1290 kJ 310 Cal 9 g 16 g 5 g 29 g 4 g 25 g 6 g 540 mg 500 mg

Spaghetti with green tomatoes and fresh herbs (here)

2180 kJ 520 Cal 15.5 g 24 g 5 g 60 g 7.5 g 52.5 g 5.5 g 100 mg 515 mg

Ribbon pasta with broad beans and pancetta (here)

1920 kJ 460 Cal 17 g 16 g 3.5 g 58 g 0.5 g 57.5 g 6 g 415 mg 290 mg

Fregola and blood orange salad with fennel (here)

1050 kJ 250 Cal 6 g 10 g 1.5 g 33 g 8.5 g 24.5 g 4.5 g 165 mg 315 mg

Jerusalem artichokes with farro, spinach and oyster mushrooms (here)

675 kJ 160 Cal 6 g 10 g 1.5 g 10 g 3.5 g 6.5 g 4 g 35 mg 700 mg

Farro with roasted winter vegetables, prunes and walnuts (here)

1650 kJ 395 Cal 12 g 33 g 4 g 10 g 10 g 0 g 5 g 50 mg 710 mg

Farro and green lentils with cherry tomatoes and marinated feta (here)

1490 kJ 355 Cal 15 g 24 g 5 g 17.5 g 3 g 14.5 g 6 g 220 mg 605 mg

Lamb, feta and burghul meatballs (here)

1650 kJ 395 Cal 26 g 21 g 7 g 23.5 g 5 g 18.5 g 6 g 295 mg 610 mg

Roasted beetroot purée and burghul with mixed fresh herbs (here)

2025 kJ 485 Cal 5 g 39 g 5 g 26 g 6 g 20 g 6 g 110 mg 375 mg

FRUIT

Energy Energy Protein Fat Saturates Carbohydrate Sugars Starches Fibre Sodium Potassium

Parsnip, yoghurt and date salad (here)

710 kJ 170 Cal 3 g 7 g 1.5 g 21 g 16 g 5 g 4.5 g 65 mg 545 mg

Pork meatballs with fresh grapes (here)

1605 kJ 385 Cal 22 g 21 g 6 g 26 g 21.5 g 4.5 g 3 g 200 mg 635 mg

Wild rice with fresh grapes, walnuts and feta (here)

1380 kJ 330 Cal 10 g 26 g 4 g 14 g 13.5 g 0.5 g 5 g 350 mg 445 mg

Thai red duck curry with lychees (here)

2595 kJ 620 Cal 52 g 38.5 g 21 g 16 g 13 g 3 g 3 g 1630 mg 835 mg

Salmon, lychee and sugar snap pea salad (here)

2035 kJ 485 Cal 40 g 31 g 6 g 11 g 11 g 0 g 3 g 1150 mg 815 mg

Mango, fresh coconut and avocado salad with Thai dressing (here)

830 kJ 200 Cal 5 g 14 g 8 g 11 g 10.5 g 0.5 g 6 g 670 mg 530 mg

Mango salad with fresh coconut and apple (here)

1135 kJ 270 Cal 4 g 16 g 4 g 25 g 22.5 g 2.5 g 6 g 50 mg 525 mg

Charred spiced fish with chopped papaya salsa (here)

1285 kJ 305 Cal 41 g 13 g 2 g 4 g 3.5 g 0.5 g 3 g 175 mg 990 mg

Shredded chilli ginger chicken and papaya salad (here)

2680 kJ 640 Cal 43 g 45 g 8.5 g 14 g 13 g 1 g 7 g 265 mg 1280 mg

Melon, cucumber and red onion salad (here)

235 kJ 55 Cal 2 g 0.5 g 0 g 10 g 10 g 0 g 2.5 g 40 mg 290 mg

Apple sponge pudding (here)

820 kJ 195 Cal 4 g 2 g 0.5 g 40 g 29 g 11 g 4 g 110 mg 220 mg

Apple rose tart (here)

1560 kJ 375 Cal 4.5 g 20.5 g 9 g 42 g 33 g 9 g 4 g 265 mg 245 mg

Banana and peanut ice cream (here)

1125 kJ 270 Cal 8 g 11 g 2 g 34 g 30 g 2 g 3.5 g 50 mg 470 mg

Kiwi, blueberry and avocado green tea popsicles (here)

385 kJ 90 Cal 1 g 4 g 1 g 12 g 12 g 0 g 2.5 g 5 mg 215 mg

Quinoa blueberry pancakes with squishy fruit yoghurt (here)

470 kJ 110 Cal 4.5 g 2.5 g 1 g 16.5 g 6 g 10.5 g 2 g 70 mg 220 mg

Soused berries with mint and whipped ricotta (here)

725 kJ 175 Cal 7.5 g 10 g 5 g 12 g 12 g 0 g 2 g 120 mg 320 mg

Strawberry, rhubarb and apple oat crumble (here)

1480 kJ 355 Cal 6 g 18 g 5.5 g 42 g 32 g 10 g 6 g 70 mg 430 mg

Grapefruit, orange and aperol granita (here)

505 kJ 120 Cal 1 g 0 g 0 g 23 g 23 g 0 g 0.5 g 5 mg 210 mg

Lemon passionfruit pudding (here)

1250 kJ 300 Cal 6.5 g 8 g 4.5 g 49 g 40 g 9 g 3 g 175 mg 155 mg

Almond-crusted flourless ‘boiled’ citrus cake – two ways (here)

1375 kJ 330 Cal 10 g 20 g 2 g 27 g 27 g 0 g 3 g 75 mg 330 mg

Plumped walnut prunes with orange in spiced port (here)

1185 kJ 285 Cal 5 g 6 g 1 g 29 g 28 g 1 g 6 g 40 mg 485 mg

Kiwi, banana, orange and grape crush (here)

865 kJ 205 Cal 5 g 2.5 g 1.5 g 39 g 38 g 1 g 3.5 g 50 mg 640 mg

Baked peaches bombe Alaska (here)

740 kJ 175 Cal 5 g 4 g 1.5 g 30 g 30 g 0 g 2 g 65 mg 300 mg

No-bake poached pear flan with lime cream (here)

1315 kJ 315 Cal 8 g 13 g 5 g 40 g 37 g 3 g 4.5 g 120 mg 350 mg

Winter fruit poached in mulled wine topped with granita (here)

1180 kJ 280 Cal 2 g 1 g 0 g 45 g 40 g 5 g 17 g 35 mg 615 mg

Carpaccio of pineapple with chilli syrup (here)

735 kJ 175 Cal 1 g 0 g 0 g 43 g 43 g 0 g 2 g 5 mg 165 mg

Oven-roasted plums with couscous crumble (here)

1535 kJ 365 Cal 8 g 15 g 8 g 45 g 11 g 34 g 7 g 45 mg 350 mg