Healthy Mother’s Day Recipes

May 6, 2019

One of our favourite Mother’s Day traditions is breakfast in bed or a delicious warm & hearty lunch with the whole family and no one should have to give these up simply because you’re on a Be Fit Food program such as Be Rapid.

Our dietitians have created some mouthwatering Mother’s Day recipes, with protein-packed blueberry & almond pancakes for brekkie in bed and a deliciously healthy low carb cheesy cauliflower & beef pie that will be a winner at your family table.

Share your Mother’s Day creations with us in the Be Fit Food Facebook Group or use #BeFitFood on your socials.

Blueberry and Almond Protein Pancakes

Makes 2 serves
Preparation time : 5 mins
Cooking time: 30 mins

Ingredients:

  • 350g low fat cottage cheese
  • 1/3 cup rolled oats
  • 1/3 cup almond meal
  • 1 large egg
  • ¼ cup lite milk
  • ½ tsp baking powder
  • ½ tsp ground cinnamon
  • ¾ cup mixed berries (fresh or frozen)
  • ½ tbsp Natvia (stevia)

Method

  1. In a food processor, blend cottage cheese, rolled oats, almond meal, milk, baking powder and cinnamon until smooth.
  2. While batter is resting, heat a non-stick, heavy based frypan. When hot, spray with canola oil and cook pancakes.
  3. Heat the berries and stevia together gently in a saucepan or the microwave.
  4. Serve the pancakes with the berry sauce.

Option: add a spoonful of Chobani Low Fat Plain Greek Yoghurt on top of your pancakes. 

Blueberry & Almond Protein Pancakes
NUTRITION INFORMATION
Servings per package:   2
Serving size:   317g
Average Quantity per Serving Average Quantity per 100g
Energy 1580kJ (378Cal) 499kJ (119Cal)
Protein 27.9g 8.8g
Fat, Total 17.5g 5.5g
  – Saturated 4.3g 1.3g
Carbohydrate 24.4g 7.7g
  – Sugars 14.1g 4.4g
Dietary Fibre 5.5g 1.7g
Sodium 987mg 311mg

Ingredients: Cottage Cheese, Mixed Berries, Milk, Egg, Almond Meal, Rolled Oats, Stevia, Baking Powder, Cinnamon.
Contains Oats, Egg, Milk, Tree Nuts.

 

 

Low Carb Cheesy Cauliflower and Beef Pie  

Makes 8 serves (serve weight = 320g)
Preparation time : 20 mins
Cooking time: 30 mins

Ingredients

  • 800g Extra Lean Beef Mince
  • 200g Zucchini, grated
  • 200g Carrots, grated
  • 1 Medium Onion, finely chopped
  • 200g Peas, frozen
  • 4 Cloves Garlic, sautéed
  • 1 Tbsp Olive Oil
  • 1 tsp Chili powder
  • 1 Tbsp Beef Stock, Low Salt

Cheesy Cauliflower Mash

  • 1kg Cauliflower
  • 4 Garlic cloves, sautéed
  • 400g Ricotta Cheese, reduced fat
  • 1 tbsp Vegetable Stock, Low Salt
  • 1 tsp Black Pepper
  • 1 tbsp Olive Oil
  • 1 Medium Onion, finely chopped
  • 1 tbsp Shaved Parmesan Cheese

Method

  1. Preheat oven to 180 degrees.
  2. Heat olive oil in large pan over medium heat and sauté’ onions and garlic and set aside half for Cauliflower mash.
  3. Add carrot and zucchini for 2 mins to soften slightly.
  4. Add beef, stock, chilli powder and cook until beef browns in the liquid from the vegetables in the pan (add an extra 100ml if desired).
  5. Stir peas through the mince and place into a large baking tray.
  6. Steam cauliflower heads until soft, discarding stems, then blitz in a food processor with olive oil, vegetable stock powder, black pepper, ricotta and the remaining onion and garlic until smooth and creamy.
  7. Layer Cauliflower mash on top of the mince and smooth out, then bake for 20-25 mins until slightly browned.
  8. Sprinkle with parmesan cheese and replace in oven for 5 mins to further brown on top.
Low Carb Cheesy Cauliflower & Beef Pie
NUTRITION INFORMATION
Servings per package:   8
Serving size:   374g
Average Quantity per Serving Average Quantity per 100g
Energy 1250kJ (298Cal) 333kJ (80Cal)
Protein 31.3g 8.4g
Fat, Total 13.7g 3.7g
  – Saturated 4.9g 1.3g
Carbohydrate 9.1g 2.4g
  – Sugars 6.9g 1.9g
Dietary Fibre 6.5g 1.7g
Sodium 504mg 135mg

Ingredients: Cauliflower, Extra Lean Beef Mince, Ricotta, Zucchini, Carrot, Brown Onion, Peas, Extra Virgin Olive Oil, Garlic, Beef Stock, Reduced Salt Vegetable Stock Powder, Parmesan, Chilli Powder, Pepper.
Contains Milk.
May Contain Peanuts, Soybean, Sesame Seeds.