Recipes

6 AMAZING Australia Day recipes

Enjoy Australia Day with family and friends by preparing some of these delicious and healthy recipes from the 28 Day Weight Loss Challenge.

You never have to miss out on the celebrations and eating delicious food with recipes like these that are loaded with healthy ingredients, easy to prepare and sure to impress everyone.

Choose some traditional Australia Day BBQ fare or try some international flavours to celebrate our multicultural country.

Australia Day

6 healthy recipes perfect for Australia Day

1. PRAWN, MANGO & AVOCADO SALAD

PRAWN SALAD

Prep Time: 5 mins Cooking Time: 10 mins

A healthy and really easy to prepare salad that is loaded with healthy ingredients to make it a satisfying meal, not just a side dish. Enjoy the flavours of an Australian summer with this recipe.

Ingredients (Makes 1 serve)

  • 1/2 clove garlic (1.5 grams)
  • 1 spring onion (15 grams)
  • 1/4 avocado (30 grams)
  • 1/4 mango (50 grams)
  • 3 banana prawns, raw (60 grams)
  • 1/4 teaspoon extra virgin olive oil (1.25 mls)
  • 1 tablespoon sweet chilli sauce (20 mls)
  • 1 tablespoon water (20 mls)
  • 1 cup mixed lettuce leaves (30 grams)
  • 2 teaspoons lemon juice (10 mls)

Method

  1. Heat a barbecue plate or grill pan to high heat.
  2. Peel and chop garlic and spring onion. Cube avocado and mango.
  3. Remove the legs and shells from the prawns.
  4. Add oil to the barbecue plate/grill. When hot add the prawns and cook for 2-3mins on each side. A minute or so before the prawns are ready to add the garlic and spring onion. Then add the chilli sauce and water until everything is sizzling and combined well.
  5. Once the prawns are cooked through and sticky and the liquid has reduced remove from the heat and set aside.
  6. In a serving bowl, toss together salad leaves, avocado and mango. Squeeze over lemon juice.
  7. Place prawns on top to serve.

NUTRITION PRAWN

2. FAUX-TATO SALAD

faux potato salad

Prep Time: 15 mins Cooking Time: 10 mins

This salad uses cauliflower instead of potatoes for a lighter version of a barbecue salad favourite.

Ingredients (Makes 1 serve)

  • 1 cup cauliflower (100 grams)
  • 1 free-range egg (50 grams)
  • 1/2 stalk sliced celery (20 grams)
  • 1/8 finely chopped red onion (12.5 grams)
  • 1 tablespoon reduced-fat mayonnaise (20 grams)
  • 1 teaspoon Dijon mustard (4 grams)
  • Salt
  • Pepper

Method

  1. Chop the cauliflower into florets and simmer on the stovetop or microwave until tender, approximately 5 minutes.
  2. Drain and rinse with cold water to prevent any further cooking.
  3. Hard boil egg in a saucepan of boiling water. Remove from the water, allow to cool slightly then peel and slice.
  4. Combine cauliflower in a serving bowl with the celery, onion and sliced hard-boiled egg.
  5. Combine the mayonnaise and Dijon, season with salt and pepper.
  6. Spoon mayonnaise mixture over the cauliflower salad and stir gently to combine. Chill in the fridge for approximately 10 minutes before serving.

NUTRITION value

3. HEALTHIER HOT DOG

healthy hotdog

Prep Time: 10 mins Cooking Time: 8 mins

Adding some salad, using wholegrain bread and lean sausages makes the traditional Aussie sausage sizzle, a delicious and healthy meal.

Ingredients (Makes 1 serve)

  • Cooking oil spray
  • 1 lean sausage of choice (70 grams)
  • 1 whole grain roll (80 grams)
  • 1 teaspoon Dijon mustard (4 grams)
  • 1 tablespoon, grated reduced-fat cheddar cheese (20 grams)
  • 1/2 tomato (50 grams)
  • 1/2 cup baby spinach (15 grams)

Method

  1. Spray a non-stick pan with cooking oil spray and cook sausage over medium heat for approximately 10 minutes.
  2. Grate cheese and slice tomato.
  3. Cut bun in half and toast under the griller.
  4. Top bun with tomato, spinach, sausage, cheese and mustard.

nutrition

4. LAMB & HUMMUS BURGER

lamb burger

Prep Time: 5 mins Cooking Time: 10 mins

This recipe is perfect for a family barbecue. Make the lamb patties ahead of time and refrigerate until ready to cook on the barbie.

Serve with some delicious hummus or your own favourite toppings. Using wholegrain buns, lean mince and lots of fresh salad makes these burgers a healthy choice.

Ingredients (Makes 1 serve)

  • 100 grams of lean lamb mince
  • 1 tablespoon finely chopped mint leaves (5 grams)
  • 1/8 finely chopped red onion (12.5 grams)
  • Salt
  • Pepper
  • Cooking oil spray
  • 1 tablespoon hummus (20 grams)
  • 1 whole grain roll (80 grams)
  • 1/2 cup mixed lettuce leaves (15 grams)
  • 1/2 sliced tomato (50 grams)

Method

  1. Combine lamb mince with mint and red onion. Season with salt and pepper and then form into a burger patty shape (one per serve).
  2. Lightly spray a non-stick fry pan with cooking oil spray over medium-high heat. Cook the lamb patty for approximately 5 minutes on both sides until cooked through.
  3. Cut the bread roll(s) in half and spread one side with the hummus.
  4. Top with lamb patty, slices of tomato, lettuce leaves and other half of the roll on top to serve.

nutrition per serve

5. KANGAROO WITH BEETROOT & FETA

kangaroo salad

Prep Time: 5 mins Cooking Time: 13 mins

Kangaroo is a great protein to use as it’s high in iron, lean and inexpensive to buy. Combined with beetroot slices and lots of greens, you’ve got an easy to make Australia Day meal that the whole family will love.

Ingredients (Makes 1 serve)

  • 150 grams of kangaroo fillet
  • Cooking oil spray
  • 1 cup baby spinach (30 grams)
  • 1 cup tinned beetroot slices, drained (180 grams)
  • 1 tablespoon reduced-fat feta (20 grams)
  • 2 teaspoons balsamic glaze (10 mls)

Method

  1. Lightly spray a non-stick fry pan with cooking oil spray over medium-high heat and pan-fry the kangaroo for 3 – 4 minutes each side until medium rare (or cooked to your liking). Allow to rest for 5 minutes then slice.
  2. Place spinach on a serving plate and top with slices of beetroot.
  3. Add kangaroo and crumble feta over the top. Drizzle with balsamic glaze to serve.

nutrition kangaroo

6. COCONUT ICE BLOCKS

coconut ice blocks

Prep Time: 240 mins (Requires Overnight Preparation)

Make these delicious ice blocks ahead of time so everyone has a healthy and yummy treat to cool down with after your Australia Day meal.

Ingredients (Makes 1 serve)

  • 1/3 cup reduced-fat coconut milk (85 mls)
  • 1 teaspoon Natvia (1 grams)
  • 1/4 teaspoon cinnamon (0.25 grams)
  • 1 tablespoon shredded coconut (10 grams)

Method

  1. Combine all ingredients in mixing bowl.
  2. Pour into an icy pole mould (depending on the size of your moulds you may need more than one mould per serve).
  3. Freeze until solid for 3-4 hours.

nutrition

Top tips to having a healthy Australia Day

  1. Spend time with your family and friends enjoying the great Australian weather and get outdoors.
  2. Go to a local park or the beach and have a picnic. Then get everyone active and play a game of cricket, kick the footy, go for a swim or play chasey with the kids.
  3. Use lots of fresh fruit and vegetables in your salads and sides to fill you up with loads of nutrients and fibre.
  4. Choose healthy drinks like soda water flavoured with some lemon slices, berries or a dash of fresh juice, rather than sugar-filled soft drinks.
  5. Choose lean meats for your barbecue and flavour with homemade marinades using herbs and spices rather than pre-prepared sauces that are often loaded with sugar, salt and additives.
  6. Choose sugar-free tomato or barbecue sauces for your snags to avoid a sugar overload.

Want to make a lifestyle change? Join the 28 Day Weight Loss Challenge TODAY.

Join the 28 Day Weight Loss Challenge for MORE amazing healthy recipes – you’ll access over 4,000 recipes, 350 fat burning exercises and 24/7 support The Healthy Mummy can help YOU hit your goal weight faster and healthier.

Each month is a NEW Challenge theme with new recipes, meal plans and exercises – which means you will never get bored.

To learn more about our 28 Day Weight Loss Challenge OR to join – click here.

 

jennifer
written by:

Jennifer Hartnett

Jennifer is our Senior News Producer with a passion for trending news and lifestyle stories. Jennifer spends the rest of her time running around after her son Kian.