Below we’re sharing 10 tasty recipes you can try together at home, that you can use to incorporate the foods on the Explorer’s Card.
Ingredients
4 eggs
2 cups sugar
2 cups Pumpkin Puree
1 ½ cups canola oil
3 cups all-purpose flour
2 teaspoons baking soda
1 teaspoon baking powder
1 ½ tsp. Cinnamon Powder
½ tsp Nutmeg Powder
½ tsp Ginger Powder
¼ tsp Allspice
1 tsp salt
1 Cup TOLLHOUSE semisweet chocolate chips
Method
Preheat oven to 400°. Place paper liners in a regular sized muffin pan.
In a large bowl, beat the eggs, sugar, pumpkin and oil until smooth. Combine the flour, baking soda, baking powder, cinnamon, nutmeg, ginger, allspice and salt; Add flour mixture slowly to pumpkin mixture and mix well. Fold in chocolate chips. Fill greased or paper-lined muffin cups three-fourths to almost all the way full.
Bake for 15-17 minutes or until a toothpick inserted near the centre comes out clean. Do not overbake. It makes all the difference between a good and a great muffin. Cool in pan 10 minutes before removing to a wire rack.
Makes 2 dozen muffins.
Nutrition Facts per Muffin
Energy Protein Carbs Fat
271 kcal 2.6 g 27.9 g 16.7 g
Ingredients
2 large Eggs, beaten
2 cups Panko Bread Crumbs
¼ cup All Purpose Flour
1 lb Fish Fillet, sliced crosswise, into ¾ wide strips
1 tsp MAGGI Season Up Fish Seasoning Pan Spray
Method
1. In a mixing bowl, combine fish seasoning and fish strips.
2. In separate bowls, place flour, eggs and panko. Working in batches, dredge fish in flour, shaking off excess. Coat with egg, allowing excess to drip back into bowl. Coat with panko, pressing to adhere. Transfer fish to a plate.
3. On a baking tray, coat with pan spray. Place fish on pan and bake for 10 to 15 minutes, or until golden brown. Recipe makes approximately 12 Fish Fingers. Suggested serving size is 3 fingers.
Recipe serves 4 persons.
Calories Protein Carbs Fat
407 kcal 15.4 g 38.2 g 15.1 g
Ingredients
1 ¼ cups NUTRI-GO, VANILLA FLAVOUR
1 ½ cups Ripe Mango, diced
2 Cups Ice
Method
1. Place all ingredients in a blender.
2. Blend until smooth.
Makes 4- 6oz (3/4 cup) portions.
Nutrient Facts Per Portion (3/4 cup)
Calories Protein Carbs Fat
102 kcal 11.9 g 11.8 g 1.4 g
Ingredients
2 DL (1 cup) of apple juice, unsweetened
170g oats 170g strawberry
.5 tsp. cinnamon, ground
150g orange
10g honey
125g yoghurt
1.5-1.8%
Method
Cook the apple juice and pour the oats Cover for 5 minutes and add the cinnamon honey, sliced fresh strawberries and half of the orange
Add yoghurt to the oats and mix all together If the oats are too dense, add juice from the rest of the orange juice.
Makes 4 portions
Nutrition Facts
Energy Protein Carbs Fat
252 kcal 10g 48g 3g
Ingredients
12 each strawberries, large, washed and cut into quarters
2 each bananas, peeled, cut into small pieces
400ml milk, skimmed
75ml low-fat play yogurt
8 each ice cubes
4 each small, washed (garnish)
Method
Pour all ingredients into blender (other than garnish)
Blend for 1 minute on high speed until creamy
Pour into glass
Cut slit in bottom of strawberries for garnish and rest on rim of glass
Serve with wide straw
Makes 4 portions
Nutrition Facts
Energy Protein Carbs Fat
115 kcal 5g 24g 1g
Ingredients
400g cod fillet
1 each lemon juice
2tsp. olive oil
1 each small onion, finely chopped
225g button mushrooms, sliced
8 each, tomatoes, medium-sized and ripe
2tbsp chives, fresh chopped
30g broccoli, fresh
1 pinch white pepper, ground to season to taste
Method
Place fresh fish lions on a baking sheet, sprinkle with lemon juice and season to taste
Cover fish with foil and bake in a 200˚C oven for 8-10 mins
Halve tomatoes, remove core and chop finely
Heat oil in skillet with onions and sauté until translucent.
Wash, dry and slice mushrooms, add mushrooms and tomatoes to the skillet to simmer for 5-7 mins
Blanch broccoli florets for 6 mins
Add cooked fish juice to the skillet and bring to a boil
Season to taste and pour sauce all over fish
Sprinkle with chopped chives and serve with rice
Makes 4 portions
Nutrition Facts
Energy Protein Carbs Fat
215kcal 22g 15g 9g
Ingredients
500g broccoli fresh
5ml butter, unsalted, melted
2 each eggs
30g all-purpose flour
30ml milk, skimmed
10g cheddar cheese
15ml vegetable oil
Method
Grease tiny muffin tin or muffin cups
Mix eggs and milk in a large bowl
Add butter, flour and stir until smooth
Mix in broccoli and cheddar cheese
Stir and spoon into muffin tin or cup 2/3 full
Bake in preheated oven of 180˚C for 10-15mins until golden brown
Makes 4 portions
Nutrition Facts
Energy Protein Carbs Fat
175kcal 8g 15g 10g
Ingredients
500g carrots
4dl (2 cups) whole milk
20g ginger root, fresh
1 pinch salt, to season to taste
1 pinch black pepper, ground, to season to taste
1tsp lemon juice, fresh, to season to taste
1 each shallot
Method
Finely chop the shallots and fry them briefly in the pan before adding chopped carrots
Add milk and boil the carrots until they are soft
Put the carrots in a food processor, add the ginger Season to taste with salt, pepper, lemon
The consistency is right when the soup is smooth
Makes 4 portions
Nutrition Facts
Energy Protein Carbs Fat
56kcal 1g 13g 0g
Ingredients
2 each sweet potato large
35g toasted sunflower seeds
25g parmesan cheese shredded
3tbsp olive oil
2 garlic cloves
1tbsp lemon juice, fresh
.25tsp salt
20g basil leaf, fresh
45g baby spinach leaves
Method
Preheat the oven at 220 ˚C. Spray baking sheet with non-stick spray. Wash sweet potatoes and cut into 3cm thick slices
Place 3-4 tablespoons of water on the baking sheet, distribute sweet potato slices evenly and bake for 20-30 minutes or until slices are soft
In food processor combine toasted sunflower seeds, shredded parmesan cheese, olive oil, garlic cloves and lemon juice, pulse well, then add basil leaves until well mixed and reserve
Remove the baking pan with sweet potato slices from oven, smash each with a fork, top with spinach-sunflower seeds pesto, sprinkle with some more shredded parmesan cheese and bake for 3-5 minutes of 220 ˚C. until golden and enjoy
Makes 4 portions
Nutrition Facts
Energy Protein Carbs Fat
29kcal 1g 1g 3g
Ingredients
400g Chickpea, canned, drained
20g Tahini, optional
15ml Olive oil
60ml Water
10g Garlic
3g Cumin, ground
25ml Lemon juice, fresh
1 pinch Black pepper, ground, to season to taste
100ml Natural yogurt low fat
250g Carrot, peeled and cut into sticks
200g Cucumber, cut into sticks
200g Celery, peeled, cut into sticks
2 each Corn tortilla, white corn tortilla, cut into 8 wedges each
Method
Place the chickpeas, tahini paste, olive oil, water, garlic, lemon juice, yogurt, cumin powder, and black pepper into a blender and blend till smooth, reserve in chiller till needed.
To make the tortilla chips, preheat oven to 160˚ C, lightly oil a baking tray and lay the tortilla wedges evenly onto the greased tray. Bake in the oven for 15 minutes or till crispy and golden brown.
Leave to cool completely
Serve the chilled hummus with tortilla chips and vegetable sticks (carrot sticks, cucumber sticks, celery sticks)
Makes 4 portions
Nutrition Facts
Energy Protein Carbs Fat
252kcal 9g 33g 10g
