Start The Day Right!

Updated: Sep 17, 2020

Banana, Oat and Blueberry Breakfast Smoothie

Serves 3


½ cup rolled oats

2 ripe bananas

½ cup frozen blueberries

2 teaspoons LSA (Linseed, Sunflower & Almond Meal)

1 cup low fat milk

1 cup reduced-fat plain Greek-style yoghurt


Blend all ingredients in a blender, pour into chilled glasses and serve.

Adapted from

Apple, Lemon & Ricotta Pancakes

Serves 4


1 cup reduced fat smooth ricotta cheese

Finely grated rind of 1 lemon

1 cup low fat milk

2 eggs

1 cup self-raising flour

¼ teaspoon baking powder

½ cup rolled oats

1 apple, cored and diced

¼ cup sultanas

Cooking oil spray

Fresh fruit, to serve


Combine ricotta and lemon in a small bowl, set half aside for serving. Whisk remaining ricotta mixture together with milk and eggs.

Combine flour, baking powder, oats, apple and sultanas in a bowl. Stir in milk mixture until well combined, rest for 5 minutes.

Spray a large non-stick frypan with oil and place over medium-high heat. Pour 1/3 cup of mixture into frypan and cook for 1-2 minutes until bubbles form on the surface, turn and cook until golden and cooked through. Repeat with remaining mixture to make 8 pancakes.

Arrange 2 pancakes on each plate and top with fresh fruit and a spoonful of reserved ricotta mixture.

Adapted from Dairy Australia

Homemade Baked Beans

Serves 4


2 teaspoons extra virgin olive oil

1 onion, finely chopped

1 stalk celery, finely chopped

1 carrot, finely chopped,

1 clove garlic, crushed

400g can cherry tomatoes in juice

400g can salt reduced cannellini beans, drained and well rinsed

1 bay leaf

1 small sprig rosemary

Black pepper, to taste

4 thick slices wholegrain toast


Heat 1 teaspoon of oil in a large saucepan over medium heat. Add onion, celery, carrot and garlic and saute for 5 minutes until vegetables have softened. Add tomatoes, then fill the empty can with water and pour into the pan with beans, bay leaf and rosemary. Cook covered for 30 minutes or until the mixture has thickened and vegetables are tender. Stir through remaining oil and season with pepper. Top each piece of toast with a spoonful of baked beans and serve.

Adapted from Dairy Australia

Mexican Style Omelette

Serves 1


½ small red capsicum, finely chopped

2 shallots, thinly sliced

1 small fresh red chilli, finely chopped (optional)

2 eggs

1 tablespoon milk

Pepper, to taste

2 teaspoons olive oil

2 tablespoons chopped fresh coriander

2 teaspoons lime juice


Combine capsicum, shallots and chilli if using. Use a fork to whisk eggs and milk together. Season with pepper.

Heat oil in a small non-stick frying pan over medium high heat. Add half the capsicum mixture and cook for 2 minutes. Pour over eggs. Reduce heat to medium and cook for 7-9 minutes until set.

Carefully turn omelette out onto serving plate. Add coriander and lime juice to remaining capsicum mixture. Season with pepper. Spoon on top of omelette and serve.

Adapted from

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