7-day

Healthy Food Guide (Australia) - - RECIPES -

• Blue­berry por­ridge made of ½ cup oats, ½ cup lac­tose-free milk, ½ cup blue­ber­ries & 2 tbs chopped wal­nuts (1700kJ/410cal to­tal) Lunch • Pump­kin & feta salad ½ cup roasted pump­kin, 2 cups baby spinach, 40g re­duced-fat feta & 1 tbs pine nuts, driz­zled with 2 tsp olive oil • 1 slice gluten-free soy–lin­seed toast (1700kJ/410cal to­tal) Din­ner • Spiced tofu, car­rots & green beans with co­rian­der dress­ing (p56) (1600kJ/380cal to­tal) Snacks • 1 man­darin • 10 brown rice crack­ers with 40g re­duced-fat ched­dar (1300kJ/310cal to­tal) Daily to­tal: 6300kJ/1510cal

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