Total Time: 45 min Prep: 25 min Cook: 20 min Serves: 8 Difficulty: Moderate Ingredients Baby spinach leaves, 75 g Egg(s), 2 medium 97% fat-free cottage cheese, ⅓ cup(s), (85g) Light sour cream, ¼ cup(s), (65ml) Fresh thyme, 1 tsp, leaves, plus sprigs to serve Reduced-fat puff pastry, 278 g, (use 2 x 170g sheets), just thawed Cooked peeled beetroot, 250 g, drained, thinly sliced Skim milk, 2 tsp Soft goat’s cheese, 80 g   Instructions Place 75g baby spinach leaves in a colander over the sink and pour over boiling water to wilt. Rinse under cold water, then squeeze firmly to remove excess liquid. Coarsely chop.  Whisk 2 eggs, ⅓ cup (85g), 97% fat-free cottage cheese and ¼ cup (65ml) light sour cream in a medium bowl.  Stir in spinach and 1 teaspoon fresh thyme leaves. Season with salt and pepper and set aside.  Preheat oven to 200°C. Thaw 2 x 170g sheets of frozen reduced-fat puff pastry. Cut 4 x 12cm rounds from each pastry sheet making, 8 in total. Place pastry rounds on two non-stick baking trays.  Thinly slice 250g drained, fresh cooked beetroot. Arrange half the beetroot slices over pastry rounds, slightly overlapping and leaving a 2cm border.  Fold up the pastry border to form a rim, pinching at 3cm intervals for a decorative edge.  Spoon the spinach mixture over the beetroot layer, then arrange the remaining beetroot slices on top.  Lightly brush 2 teaspoons of skim milk over the pastry edges.  Bake for 15 minutes. Crumble 80g soft goat’s cheese over the filling and bake for a further 5 minutes or until the pastry is crisp and golden.  Season with freshly ground pepper and sprinkle with thyme sprigs to serve.   Notes TIP: To freeze tarts, cool them, then seal them in a reusable container, with baking paper between layers. Freeze for up to 1 month. Reheat from frozen on baking trays in 180°C oven until hot.   For more free and healthy recipes, see the WeightWatchers website!

  Ingredients 1/2 bunch silverbeet, stalks and leaves finely chopped (can also use spinach or any greens) 1 leek, sliced 1 onion, sliced 2 big handfuls baby spinach 250g fresh ricotta 180g Greek feta 1/2 cup Parmesan Zest and juice of 1 lemon Salt and pepper 5 eggs  Method In a large pan over medium heat, sauté the silverbeet stalks, leek and onion in 1/4 cup olive oil. Once softened completely, add in the silverbeet greens and baby spinach. Wilt the greens and turn off the heat. Add in the remaining ingredients and season to taste. Pour into the prepared tart shell and bake at 180C on the pastry bake setting for 30-45 minutes or until golden brown on top and set.    This one can be done a day in advance and reheated to serve.  

  Ingredients:  1 cup self-raising flour 3 eggs, lightly whisked 1/2 cup milk 3/4 cup grated cheese 1/4 onion, finely diced 1 tbsp parsley, finely chopped Pepper to taste Extra virgin olive oil, for frying 2 cups of vegetables of your choice, such as 1/2 cup red capsicum, de-seeded and diced/or 1/2 cup corn kernels, parboiled/or 1/2 cup carrot, grated/or 1/2 cup baby spinach, shredded Sliced avocado, to serve 8 slices of wholegrain toast, to serve Method: To make the fritter base, combine the flour, eggs, milk, cheese, onion, parsley, and salt and pepper in a large bowl.  Add 2 cups of different coloured vegetables to the base mixture and stir to combine.  Heat olive oil in a large non-stick fry pan. Add 1/4 cup of fritter mixture to the pan at a time, allowing room for the fritters to spread.  Cook for 2-3 minutes on a medium heat. Flip and cook for a further 2-3 minutes or until fritters are lightly browned and cooked through.  Serve with wholegrain toast and sliced avocado.  Recipe Notes:  Use up leftover veggies so they don’t go to waste. Check the fridge for wilted veggies or use leftover bits and pieces from last night’s dinner.  Fritters can be prepared ahead of time and enjoyed all week. They can also be frozen.  Combining the fritters with wholegrain toast and avocado gives you a well-balanced brekkie with protein, good-quality carbohydrates and healthy fats for a nutritious kick-start to the day.  Recipe by Health and Wellbeing Queensland 

  Ingredients   For Sarah’s Mexican style spice mix 1 tsp Hungarian sweet paprika 1 tsp ground cumin ½ tsp celery salt ½ tsp garlic salt ½ tsp chilli powder, we use Korean chilli flakes ½ tsp cayenne pepper ½ tsp oregano For the filling 6 dinner rolls, approx 12 cm / 5 inches wide, round 1 can corn, 400g  drained 1 can black beans, 400g  rinsed 1 can crushed tomatoes, 400g 1 ½ cups tasty cheese grated, sub cheddar or Mexican cheese blend 100g sour cream 100g mild salsa 1 avocado chopped, sub guacamole or avocado dip 100g corn chips Method Slice off the tops of the dinner rolls and pull out the insides, tearing them into large dipping pieces. Slice up the top lids into scoopable pieces as well. For Sarah’s Mexican style spice mix Pop your Hungarian sweet paprika, ground cumin, celery salt, garlic salt, chilli powder, cayenne pepper and oregano into a small dish. Mix with a spoon until well combined. For the cob filling Place your corn into a medium saucepan, and place over medium heat. Cook for around 5 – 10 minutes, until all the moisture evaporates and the kernels begin to slightly char around the edges. Remove from the pan and set aside. Pre-heat the oven to 200°C / 400°F (fan forced). In the same saucepan, add the rinsed black beans and cook for 5 – 10 minutes on medium heat until the moisture has evaporated and the beans become mushy. Add in your crushed tomatoes and Mexican spice mix, then stir until heated through (around 2-4 minutes). Optional: If your sauce is running a little dry, add ¼ cup of water and mix through. Switch off the heat and evenly distribute into your mini cob loafs then top each with a sprinkle of the tasty cheese. Place them onto a tray and pop into the oven. Bake until the cheese has melted, around 3 minutes. Optional: You can lay the bread inside pieces out on a lined tray and place in the oven underneath the mini cob loaves to dry and crispen up for an alternative dipping experience. Now it’s time to layer up! Spoon in the sour cream, mild salsa, charred corn and avocado into the cobs. To serve, place a mini cob on each plate surrounded by the bread’s insides, and stick a few corn chips on the top to dip in as well.

  Ingredients 12 fresh oysters 60 ml Worcestershire sauce 45 ml pure maple syrup (preferably amber) 2 dashes Tabasco sauce 3 slices smoked streaky bacon 500 g rock salt   Method Preheat the oven to 180°C. If the oysters are not already shucked, open them with an oyster knife and discard the top shell. Rinse the oysters under cold running water, removing any shell and grit. Drain excess liquid. Sit the oyster in the bottom cup-like part of the shell, loosening it if attached. Mix Worcestershire sauce and Tabasco together; set aside. Finely chop the bacon into thin strips. Warm a small frying pan and cook the bacon until just starting to crisp. Nestle the oysters in the salt to keep them level. Spoon roughly 5 ml of the sauce over each oyster, then top with a few pieces of bacon (exactly how much depends on the size of the oyster). Place the oven dish with the oysters in the oven for around 8-10 minutes until the sauce is bubbling and the bacon slightly crisped. Once cooked, serve the oysters in the shell with a slice of lemon on the side. Transfer oysters in their bottom shell to a bed of rock salt or crushed ice, keeping the shell level.

Ingredients  FOR THE CAULIFLOWER MARINADE:  1 cauliflower  3 tbsp olive oil  1 tsp ground cumin  1 tsp ground coriander  1 tsp garlic powder  ½ tsp ground cinnamon  ½ tsp ground turmeric  ½ tsp chilli powder  2 tbsp harissa paste  4 tbsp pure maple syrup (preferably amber syrup for its rich taste)  1 tsp salt  FOR THE DRESSING:  2 tbsp fresh lemon juice  4 tbsp pure maple syrup (preferably amber syrup for its rich taste)  2 tbsp olive oil  ¼ cup tahini paste  1 tbsp water  Salt and pepper, to taste  TO SERVE:  ½ cup feta cheese, crumbled  Handful of pomegranate seeds  Handful of roasted macadamia nuts, chopped  Handful mint leaves, torn  Method  TO MAKE THE CAULIFLOWER:  Heat your BBQ.  Mix all the ingredients for the marinade until well blended.  Put the cauliflower in a cooking dish or a large bowl, coat with the marinade and set aside for an hour.  Place the cauliflower on the BBQ then cook for about 45 minutes or until a knife can slide in easily and the cauliflower is slightly caramelised.  TO MAKE THE DRESSING:  In a small bowl, combine the lemon juice and maple syrup. Add the oil, water and tahini paste.  To serve, top the cauliflower with the dressing, feta, pomegranate seeds, macadamia nuts and mint leaves.   

Ingredients  500 gms pumpkin or butternut squash, peeled and cut into chunks  3 tbsp pure maple syrup (preferably golden colour for its delicate flavour)  1 cup pre-cooked chestnuts  4 cups vegetable stock  3/4 cup double cream  1/4 cup hazelnuts, roughly chopped  Salt and black pepper to taste  Handful chopped chives for garnish  Method  Preheat the oven to 180C/Gas 4  Put the pumpkin or butternut squash onto a baking tray, drizzle with oil, season with salt and pepper and bake for 30 – 35 minutes until soft  In a large pan, boil vegetable stock then transfer pumpkin from oven to pan and add chestnuts  Continue to cook together for a further 5 – 10 minutes reducing liquid by a third, take off the heat and stir through maple syrup and cream  Meanwhile, dry-fry hazelnuts in a pan to toast and set aside  Pour the pumpkin mixture into a blender or food processor and select the “pulse” setting. Pulse until a smooth consistency is formed  To serve, garnish with hazelnuts, chopped chives and drizzle with extra maple syrup and double cream as desired 

Ingredients  FOR THE MAPLE-ROASTED POTATOES:  1.5 kg baby red potatoes, skin on  3 tbsp olive oil  3 tbsp pure maple syrup (preferably dark syrup for its robust flavour)  Salt and pepper, to taste  FOR THE PESTO:  ¾ cup warrigal greens (or other leafy greens), roughly chopped  ½ cup parmesan  ¾ cup macadamia nuts  2 garlic cloves, peeled  3 tbsp pure maple syrup (preferably dark syrup for its robust flavour)   1 cup extra virgin olive oil  Squeeze of lemon  Black pepper  Method  FOR THE MAPLE-ROASTED POTATOES:  Preheat oven to 200°C and line a large baking tray with parchment.  Wash the potatoes, scrubbing off any dirt and chop any larger potatoes in half.  Place in the baking tray, season with salt and pepper and drizzle over the olive oil.  Use your hands to mix the potatoes, oil and seasoning, then spread evenly over the baking tray.  Roast for 25-30 minutes, turning halfway through.  Remove from the oven, drizzle with the maple syrup and roast for 5-6 additional minutes or until golden and caramelised.  FOR THE WARRIGAL GREENS AND MAPLE-CARAMELISED MACADAMIA PESTO:  In the same oven, roast the macadamia nuts for 5 minutes.  Remove from the oven, drizzle with maple syrup and roast for a further 10 minutes or until golden and caramelised. Leave to cool and set 20g aside to garnish later.  In a food processor, add the warrigal greens and blitz until broken down.  Add all the remaining pesto ingredients into the food processor and blitz until you’ve reached your desired consistency, making sure to scrape the sides with a spatula.  Taste and season as required.  TO SERVE:  In a large bowl, add the maple-roasted potatoes and 1 cup of pesto.   Stir to coat all the potatoes evenly.  Crush the reserved macadamia nuts, sprinkle over the salad and serve. 

Ingredients  4 lamb shanks  3 tbsp olive oil  1 brown onion, chopped  1 tin of chopped tomatoes  4 cloves of garlic, finely chopped  1 tsp ground coriander  1 tsp ground cumin  1 tsp paprika  1 tsp ground cinnamon  2 cups chicken stock  1 1/2 cups giant couscous  3 tbsp pure maple syrup (preferably amber syrup for its rich taste)  4 tomatoes, quartered  2 capsicums, cut into large pieces  Method  Mix the coriander, cumin, paprika and cinnamon in a bowl.  Separately, put the olive oil into a casserole dish on a medium heat.  When the oil is hot, add the spice mix and fry for 1–2 minutes.  Add the lamb shanks to the pan, making sure the shanks are coated with the spices while browning the meat.  After the lamb shanks are nice and brown, add the tin of tomatoes, onion and garlic and cook for 2–3 minutes.  Add the chicken stock to the pan, making sure the lamb shanks are largely covered, and bring it to a boil.  Add the salt and pure maple syrup to the pot, cover the pan with the lid and reduce the heat to let it simmer for 30 minutes.   After 30 minutes, adjust the seasoning to your preference.  Let the lamb continue to cook for another 2 ½ hours, turning the lamb shanks over every 30 minutes.  Then, add the peppers and fresh tomatoes to the lamb and continue to cook for another 30 minutes. The meat should be almost falling off the bones.   Meanwhile, put the couscous in a large bowl and cover with the sauce from the lamb. The liquid should cover the couscous.    Cover the bowl with the lid from the pot for about 15 minutes. This will allow the couscous to soak up all the flavours.    Uncover the bowl and fluff the couscous up with a fork.  Put the couscous onto a big platter and dish out the lamb shanks and the vegetables on top of the couscous.  Pour any remaining sauce over the dish. 

Ingredients  FOR THE PASTRY  150g unsalted butter, cut into small cubes  180g maple sugar     2 eggs  zest of ½ a lemon     ¼ tsp baking powder    375g plain flour, plus extra for dusting    FOR THE LEMON FILLING  200ml lemon juice     150g maple sugar    4 eggs   200g unsalted butter   FOR THE MERINGUE  3 egg whites  180g maple sugar  EQUIPMENT  You will also need a loose-bottom, fluted flan tin and some baking beans.      Method  TO MAKE THE PASTRY  In a food processor, add the butter and maple sugar and pulse together, then add the eggs and mix on a low speed.   When the mixture is smooth, add the flour, baking powder and lemon zest and bring together into a dough.  Wrap the dough in cling film and refrigerate for 2 hours.   Tip the dough onto a lightly floured surface and use a rolling pin to roll out the pastry until it is big enough to cover your tin.  Press the pastry into the folds of the tin and make sure that any cracks are covered.   Chill for one hour.  Put a baking sheet in oven and preheat to 180c.  Line the chilled pastry case with greaseproof paper and fill with baking beans.  Bake the pastry case for 15 mins. Remove from the oven and take out the beans and greaseproof paper.      TO MAKE THE LEMON FILLING  Add the egg, lemon juice and maple sugar to the pan and bring to a boil.   Add the butter bit by bit, mixing continuously, then pour the curd into your tart case.  Keep the tart in the fridge for 2 to 3 hoursso the curd sets.    TO MAKE THE MERINGUE  Place the egg whites in a clean, dry mixing bowl and whisk until soft peaks form.  Gradually add the maple sugar, whisking all the time until the whites reach stiff peaks.  TO ASSEMBLE  Take the tart out of the fridge.  Spoon the meringue mixture into a piping bag fitted with a plain 1½cm nozzle and pipe even blobs over the surface of the chilled curd in a neat pattern.   Gently toast the meringue with a blowtorch or place under the grill until lightly browned.