Keeping hearts beating since 1926
Keeping hearts beating since 1926
Australia's only medical research institute focused on the diagnosis, prevention and treatment of diabetes and heart disease.
Our 2025 Impact Report
Our 2025 report, Keeping hearts beating for 100 years, reflects another year of extraordinary progress.
02 September 2026
Centenary Award backs bold heart research
This year, we're celebrating 100 years of research impact. And we're just as focused on what comes next: a bold new investment in the next generation of heart treatments.
The Baker Institute is putting $5 million behind a new Centenary Award, created to fast-track research with real potential to ...
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24 August 2026
Our diet is written in the chemistry of our blood
As reported in The Sydney Morning Herald, a new study of over 13,000 Australians reveals how dietary choices leave a measurable "lipid fingerprint" that predicts disease risk and longevity. Researchers from the Baker Heart and Diabetes Institute have identified distinct patterns in blood lipids t...
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13 August 2026
Leading the next generation of heart research
Two of our researchers have just won some of the biggest honours in Australasian heart research, and their work could one day change how we treat blood clots and heart failure.
Dr Yuyang Song and Dr Joshua Wong won the Ralph Reader Prizes at the Cardiac Society of Australia and New Zealand confer...
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FRIENDS study
The FRIENDS study is looking for participants with Long Covid, Myalgic Encephalomyelitis/Chronic Fatigue Syndrome (ME/CFS) or Postural Orthostatic Tachycardia Syndrome (POTS) to help us study how the brain and heart are affected.
Who can join?
We are looking for women who:
are aged 18 or ove...
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LEAF study
The Lifelong exercise and vascular function in females (LEAF) study is looking at how cardiovascular function changes in females throughout the lifespan and how exercise training may improve cardiovascular function.
Who can participate?
You may be eligible for this study if you:
are female
...
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Yoga/AF study
The Alfred hospital and Baker Institute are conducting a research project to determine if practising yoga three times per week reduces episodes of atrial fibrillation (AF).
Who can participate?
You may be eligible to participate in this clinical study if you:
are 18 to 80 years old
have...
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PREDICTION study
If you have been diagnosed with diabetes (type 1 or type 2) after 2016, please help us to understand more about diabetes and how to prevent some of its devastating effects.
Who can participate?
We are looking for men and women who:
have type 1 or type 2 diabetes
were diagnosed between 20...
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COG-HF study
Get in touch
If you would like further information, please contact the Study Coordinators:
T: (03) 8532 1135
E: coghf@baker.edu.au
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FAME 1 Eye trial
If you have type 1 diabetes, consider joining the FAME 1 Eye trial which is looking into the use of a tablet to reduce the risk of diabetic eye disease.
Who can participate?
You may be eligible for this trial if you:
are aged over 18 years
have type 1 diabetes
have mild diabetic eye ...
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Mammogram heart disease study
Heart disease and breast cancer are two of the major causes of illness and death in Australian women. Women are not routinely screened for heart disease, but many do undergo mammograms for breast cancer screening. What if it was possible to do both in one scan?
This study will investigate whether...
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REFINE study
Join the REFINE study if you consider yourself healthy but at risk of heart disease or type 2 diabetes.
Who can participate?
You may be suitable for this study if you are:
✅ Aged between 3575 years old.
✅ Have normal blood sugar levels.
✅ Not diagnosed with diabetes or heart disea...
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PREDICT study
If you have diabetes, please help us to understand more about diabetes and how to prevent some of its devastating effects.
Who can participate?
We are looking for participants who live in Melbourne and have type 2 diabetes.
Whether you have had diabetes for a short or a long time; whether you ar...
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ReCET study
The ReCET study is a clinical research study evaluating if the non-surgical ReCET procedure can help lower or better control blood sugar levels in people with type 2 diabetes.
Who can join?
The study needs volunteers who meet these requirements:*
22 to 70 years of age
diagnosed with typ...
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SMART-T2D trial
Get in touch
To learn more or express interest in taking part in a short interview or workshop, contact:
Dr Paddy Dempsey
E: paddy.dempsey@deakin.edu.au
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Explore our Research Programs
Our health resources
All about insulin pumps
This advanced technology delivers a continuous flow of insulin throughout the day, providing greater flexibility and improved glucose control.
If you're considering insulin pump therapy, understanding how it works and what's involved is an important first step. An insulin pump can transform diabe...
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Carbohydrate counting in exchanges
This method helps you understand how different foods affect your blood glucose by grouping carbohydrates into manageable units called exchanges.
One exchange equals roughly 15 grams of carbohydrate. Learning to count exchanges using food labels, smartphone apps and websites gives you the flexibil...
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Carbohydrates and Glycaemic Index (GI)
The Glycaemic Index (GI) helps you make smarter food choices that keep your blood glucose more stable throughout the day.
Here's what many people don't realise: not all carbohydrates affect your blood glucose the same way. Choosing lower GI carbohydrates can help you feel fuller for longer and be...
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Convenience meals
While many ready-made options are high in saturated fat, salt and sugar, there are ways to build nutritious meals using convenient supermarket choices.
The key is knowing what to look for. With smart selections and a few simple additions, you can create balanced, healthy meals that support your w...
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Dietary fibre
Eating a range of high-fibre foods offers significant benefits for your overall health and wellbeing.
Most Australians don't get enough fibre. Aiming for at least 2530 grams daily can improve your heart health, help manage blood glucose levels, support healthy weight and promote good bowel functi...
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Eating for a healthy heart
The foods you eat play a vital role in protecting your heart health. Choosing the right types of fats, increasing fibre and selecting lean proteins can help reduce your risk of heart disease and support overall cardiovascular wellbeing.
Making heart-healthy food choices doesn't mean giving up fla...
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Eating out
With smart choices, you can enjoy restaurant meals while managing your intake of energy, saturated fat, salt and sugar.
Many restaurant meals contain more kilojoules, saturated fat and salt than home-cooked options. This guide helps you navigate menus confidently and make choices that support you...
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Exercise fact sheets
Being active is one of the most powerful things you can do for your health. Regular physical activity supports both physical and mental health, reduces your risk of common chronic conditions such as heart disease and diabetes, and may even help prime your immune system to lessen the risk of infec...
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Food and your immune system
Here's something that might surprise you: you can't actually "boost" your immune system. A healthy immune system already works at the level it is meant to, and no food or supplement will push it higher. What good nutrition can do is make sure your body has everything it needs for that system to w...
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Gestational diabetes
Gestational diabetes mellitus (GDM) is a form of diabetes that develops during pregnancy, usually diagnosed between 2428 weeks through an oral glucose tolerance test.
For most women, GDM resolves after birth. However, it serves as an important early warning sign for potential type 2 diabetes in t...
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Healthy snacks
Feeling hungry between meals? The right snacks can keep you satisfied and provide essential nutrients as part of a balanced diet.
This guide offers a variety of nutritious snack options to suit different preferences and dietary needs. Speak to your health professional about the number of snacks t...
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High blood pressure and salt
Here's something that might surprise you: most of the salt we consume (around 80%) doesn't come from the salt shaker. It's hidden in everyday packaged foods.
What you will learn in this fact sheet
This fact sheet is packed with practical information to help you take control.
Simple, effectiv...
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Hypoglycaemia (low blood glucose)
Also known as a "hypo" or low blood sugar, this condition requires immediate treatment to prevent serious complications. Understanding the causes, recognising the symptoms and knowing how to respond quickly can help you manage hypoglycaemia safely and effectively.
This guide provides essential in...
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Insulin pump hyperglycaemia and sick day management plan
When you're unwell or have an infection, your blood glucose levels can rise unexpectedly, requiring careful monitoring and insulin adjustments through your insulin pump.
This guide has been developed specifically for people using insulin pumps, not multiple daily injections. It should be used in ...
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Insulin pump troubleshooting
Most pump issues can be quickly identified and resolved through systematic troubleshooting. Understanding how to work through common problems and knowing when to contact your pump company can help you maintain safe blood glucose management.
This guide provides a comprehensive troubleshooting chec...
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Label reading
The Nutrition Information Panel provides valuable information about what's in your food, helping you compare products and select options that support your health goals.
This guide will help you navigate nutrition labels confidently, identifying products that are lower in energy, saturated fat, su...
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Managing physical activity and type 1 diabetes
Understanding how exercise affects your blood glucose levels helps you stay active safely and confidently.
Here's what many people don't realise: different types of exercise affect your blood glucose differently. With the right preparation and adjustments to insulin and carbohydrates, you can enj...
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Portion plate guide
Whether you're managing diabetes, heart disease or working towards a healthier weight, this visual guide makes healthy eating straightforward.
Here's the simple formula: fill half your plate with vegetables, a quarter with lean protein, and a quarter with lower GI carbohydrates. This balanced app...
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Stocking up your pantry
If you're living with diabetes or heart disease, having a plan for your nutrition takes the pressure off especially during busy weeks, illness, or times when getting to the shops is harder than usual. A pantry stocked with the right basics means a healthy meal is always within reach.
What you wi...
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Supermarket shopping guide
This practical guide helps you navigate the aisles and select nutritious options that support your health goals.
Here's what many people don't realise: small swaps in your regular shopping can make a big difference to your overall nutrition. Choosing wholegrain bread over white, reduced-fat dairy...
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Type 2 diabetes and sick day management
Illness, infections and certain medications can significantly affect your blood glucose levels, making a sick day management plan essential for safe diabetes control.
Here's what many people don't realise: even when you're not eating much or feeling nauseous, your blood glucose levels can rise dr...
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Understanding diabetes
Diabetes impacts how your body processes glucose (sugar) and uses insulin, but with the right knowledge and support, it can be well controlled.
Here's what many people don't realise: diabetes is a progressive condition that requires active management, but you're not alone. Your diabetes healthcar...
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VLED program for health professionals
The number of meal replacements you use depends on your weight loss goals, medical history and personal circumstancesand should always be supervised by a healthcare professional.
What you will learn in these fact sheets
These comprehensive guides provide everything you need to know about VLED pro...
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Atrial fibrillation explained
Atrial fibrillation is the most common type of irregular heartbeat. Atrial fibrillation causes the heart to work inefficiently so it can reduce the persons ability to exercise and may lead to heart failure. Atrial fibrillation makes the blood flow inside the heart somewhat irregular, which can ca...
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Cardiotoxicity
What is cardiotoxicity?
Cardiotoxicity occurs when life-saving treatments designed to fight cancer inadvertently affect the heart. While these therapies are remarkably effective against cancer cells, they can sometimes impact healthy heart tissue.
How does cardiotoxicity affect the heart?
The hea...
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Coronary artery disease explained
What is coronary artery disease?
Coronary artery disease sometimes called CAD or ischaemic heart disease is the most common form of heart disease, and the leading cause of heart attacks worldwide. It develops when the arteries that supply blood to the heart become narrowed or hardened, reducing...
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Coronary calcium scoring explained
What is a coronary calcium score?
A coronary calcium score also called a coronary artery calcium (CAC) score measures the amount of calcified plaque in the arteries that supply blood to your heart. It is calculated from a quick, non-invasive CT scan of the heart.
Plaque is a build-up of fat, ch...
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Diabetic eye disease (diabetic retinopathy) explained
Diabetic eye disease most commonly called diabetic retinopathy is a complication of diabetes that affects the blood vessels in the retina, the light-sensitive tissue at the back of the eye. It is the leading cause of preventable blindness in working-age adults in Australia.
Like many diabetes c...
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Diabetic kidney disease explained
What is diabetic kidney disease?
Diabetic kidney disease also called diabetic nephropathy is a serious complication of both type 1 and type 2 diabetes that affects the kidneys' ability to filter waste from the blood. It is the leading cause of chronic kidney disease and kidney failure in Austra...
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Metabolic associated fatty liver disease
What is metabolic associated fatty liver disease?
Metabolic associated fatty liver disease (MAFLD) is a risk factor for cardiovascular disease, type 2 diabetes and a common type of liver cancer. More than 5.5 million Australians are, or have been, affected by liver disease, including MAFLD. If le...
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Foot health
Foot health might not seem urgent until a small problem becomes a serious complication. For people living with diabetes, understanding how the condition affects your feet can make the difference between a minor issue and a life-changing event. Every year in Australia, there are more than 4400 di...
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Heart attack explained
What is a heart attack?
A heart attack happens when blood flow to part of the heart is suddenly blocked usually because of a blood clot. Without blood, that part of the heart muscle is starved of oxygen and begins to die. The faster blood flow is restored, the more of the heart can be saved.
Hea...
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Heart failure explained
What is heart failure?
When your heart struggles to pump enough blood to meet your body's needs, it's called heart failure. This doesn't mean your heart has stopped or is about to stopit means the pumping action has weakened or stiffened, making everyday activities more difficult.
There are two r...
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Heart valve disease
What is heart valve disease?
The heart valves are located at the doorways of the heart and have a critical role to play in ensuring the flow of blood through the heart. In a lifetime, these valves will open and close more than two billion times. As we age, our blood vessels lose elasticity and be...
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High blood pressure (hypertension) explained
What is high blood pressure?
Blood pressure is the force that blood exerts against the walls of your arteries as the heart pumps it around the body. Some pressure is necessary without it, blood wouldn't reach your organs. But when that pressure is consistently too high, it puts strain on the hea...
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Metabolic syndrome explained
What is the metabolic syndrome?
The metabolic syndrome is not a single disease but a cluster of interconnected conditions that occur together and significantly raise the risk of type 2 diabetes, heart disease and stroke. It is one of the most common and most underrecognised health conditions in...
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Microplastics and nanoplastics explained
What are microplastics and nanoplastics?
Microplastics and nanoplastics are tiny fragments of plastic created as larger plastic waste breaks down over time. Microplastics are generally defined as pieces between 1 micrometre and 5 millimetres across from roughly the size of a sesame seed down to ...
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Obesity explained
What is obesity?
Obesity is a complex, chronic health condition characterised by an excess accumulation of body fat that can significantly affect health. It is not simply a matter of lifestyle choices it is now recognised by leading medical organisations worldwide as a disease in its own right, ...
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Orthostatic intolerance
What is orthostatic intolerance?
Orthostatic intolerance is the umbrella term for a range of different conditions that result in difficulty with the upright posture, particularly standing. The most dramatic problem people with orthostatic intolerance suffer is fainting, but in between fainting e...
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Peripheral artery disease explained
What is peripheral artery disease?
Peripheral artery disease often shortened to PAD is a condition in which the arteries that carry blood to the legs, feet and sometimes the arms become narrowed or blocked, usually due to the build-up of fatty plaque. Reduced blood flow means the muscles and ti...
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Sedentary behaviour explained
What is sedentary behaviour?
Sedentary behaviour is any time spent sitting or lying down while awake, using very little energy. Working at a computer, driving, watching television and scrolling on a phone all count. Sleep is not a sedentary behaviour.
It is not the same thing as being physically ...
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Stroke explained
What is a stroke?
A stroke occurs when blood supply to part of the brain is cut off, depriving brain cells of the oxygen and nutrients they need to survive. Brain cells begin to die within minutes.
The effects of a stroke depend on which part of the brain is affected and how quickly treatment is ...
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Sudden cardiac death
What is sudden cardiac death?
Cardiovascular disease is still a major cause of premature death in Australia. An important contributor to this burden is sudden cardiac death (SCD), which refers to a sudden lack of heart activity.
Sudden cardiac death also sudden cardiac arrest,unexplained cardiac...
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Type 1 diabetes explained
What is type 1 diabetes?
Type 1 diabetes is an autoimmune condition in which the body's immune system mistakenly attacks and destroys the insulin-producing beta cells in the pancreas. Without these cells, the body cannot produce insulin the hormone essential for moving glucose from the bloodstre...
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Type 2 diabetes explained
What is type 2 diabetes?
Type 2 diabetes is a condition in which blood sugar (glucose) is elevated because of a combination of an inability to produce enough insulin the hormone that moves glucose from the bloodstream into cells and cells becoming resistant to insulin's effects, or both.
The re...
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Type 2 diabetes remission
What is type 2 diabetes remission?
Remission is a term commonly used in cancer treatment to describe the period during which signs and symptoms reduce or disappear. Remission can also be achieved by people living with type 2 diabetes.
Can someone with type 2 diabetes go into remission?
Type 2 dia...
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Women and cardiovascular disease
Is cardiovascular disease a women's health issue?
Cardiovascular disease is the umbrella term for conditions affecting the heart and blood vessels, including heart attack, stroke and heart failure. It is often thought of as a men's problem, but it is one of the leading causes of death of Australi...
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Atakilt Wat (Ethiopian Cabbage)
Ingredients
1 small head of cabbage, thinly sliced
3 medium carrots, cubed
1 large potato, cubed
1 small onion, chopped
2 tablespoons olive oil
1 teaspoon turmeric powder
1 teaspoon cumin powder
2 cloves garlic, minced
3cm ginger, grated
Salt and pepper t...
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Baked custard with peaches
Ingredients
2 teaspoons cornflour
800ml skim milk
1 teaspoon finely grated orange zest
2 large eggs
2 large egg whites
1 tablespoon honey
1 teaspoon vanilla bean paste
grated nutmeg, to sprinkle
2 white peaches
2 yellow peaches
Preparation
Preheat t...
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Baked snapper, tahini yoghurt, zucchini and almonds
Ingredients
600g snapper (or harpuka) fillet, skin on, pin boned
3 tablespoons extra-virgin olive oil
1 teaspoon fennel seed, crushed
12 teaspoon freshly ground black pepper
2 teaspoons sumac
1 teaspoon flaked salt
2 zucchini, sliced into 1 cm thick rounds
cup b...
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Beet Borscht (Barszcz)
Ingredients
2 tablespoons extra virgin olive oil
3 medium beets, peeled and grated
1 large onion, peeled and thinly sliced
2 celery ribs, trimmed and thinly sliced
2 large carrots, peeled and julienned
1 large potato, peeled and diced
3 cups cabbage, thinly shredded
...
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Berry and fig muffins
Ingredients
50g dried figs, chopped
1 cup (150g) plain flour
cup (120g) wholemeal flour
1 tablespoon baking powder
⅓ cup (75g) raw caster sugar
2 tablespoons chia seeds
125g mixed fresh or frozen berries*
cup (180ml) buttermilk
2 large eggs, at room tempera...
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Caramel ginger salmon with Vietnamese coleslaw
Ingredients
⅓ cup (75g) caster sugar
2 tablespoons low-salt soy sauce
2 cloves garlic, thinly sliced
2 tablespoons ginger, cut into very fine matchsticks
1 small fresh red chilli, thinly sliced
1 star anise
4150g salmon or ocean trout fillets, skin-on and pin-boned
...
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Cauliflower steak with herbed tahini sauce
Ingredients
1 medium cauliflower
2 tablespoons extra virgin olive oil
2 tablespoons lemon juice
1 teaspoon smoked paprika
2 cloves garlic, minced
Salt and pepper to taste
cup finely chopped parsley leaves
Herbed tahini sauce
cup tahini paste
2 cloves garl...
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Corn fritters
Ingredients
4 corn cobs
4 spring onions or 1 small brown onion, chopped
1 cup self-raising flour
2 eggs
1 bunch of coriander and parsley
1 tablespoon olive oil
Preparation
Remove the green covering from the corn cob.
Cut 3cm off one end of the corn cob to make ...
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Crispy chicken with raw beetroot relish and apple slaw
Ingredients
1 large egg, lightly beaten
cup (45g) rolled oats
2 tablespoons psyllium husks
400g chicken tenderloins
1 tablespoon plain flour
olive oil spray, for cooking
Raw beetroot relish
2 tablespoons malt vinegar
1 tablespoon chopped flat-leaf parsley
...
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Grilled chicken skewers with coriander chutney
Ingredients
700g skinless chicken breast fillets
1 brown onion, quartered and separated into petals
2 green capsicum, cut into 23 cm pieces
2 tablespoons plain yoghurt
2 teaspoons ground coriander
2 teaspoons garam masala
teaspoons fine salt
1 clove garlic, grat...
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Grilled salmon with crunchy cabbage salad
Ingredients
olive oil, for brushing
200g salmon fillet, skin removed and pin-boned, cut into four long thin pieces
Crunchy cabbage salad
Chinese cabbage
handful radicchio leaves, shredded
130g snowpeas, sliced lengthways
30g snowpea sprouts
large handful coriander...
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Homemade baked beans
Ingredients
2 tablespoons olive oil
2 onions, finely chopped2 cloves garlic
2 tablespoons low-salt tomato paste (puree)
2 400g tins low-salt chopped tomato
1 fresh bay leaf
1 sprig rosemary
1 tablespoon mustard powder
pinch ground cloves
1/3 cup (80ml) maple...
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Japchae (Korean sweet potato noodles)
Ingredients
200g sweet potato noodles (dangmyeon)
300g firm tofu
3 cloves garlic, minced
2 medium carrots, julienned
1 medium onion, sliced
6 shitake mushrooms, thinly sliced
1 large red capsicum, julienned
4 handfuls spinach
2 tablespoons vegetable oil
s...
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Korean BBQ chicken with white and red cabbage slaw
Ingredients
1.4kg free-range chicken, split into two halves
Marinade
2 tablespoons gochujang
2 garlic cloves, grated
1 tablespoon reduced salt soy sauce
2 teaspoons sesame oil
Slaw
2 cups cabbage, finely shredded
2 cups red cabbage, finely shredded
6 spring o...
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Lamb cutlets with fattoush and baba ganoush
Ingredients
860g French-trimmed lamb cutlets, visible fat removed
1 clove garlic, crushed
1 teaspoon finely grated lemon zest
2 teaspoons lemon juice
1 small red onion, thinly sliced
1 tablespoon malt vinegar
2 teaspoons sumac
1 teaspoon baharat spice mix
oli...
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Marinated mushrooms with poached eggs
Ingredients
4 eggs
2 teaspoons sesame oil
2 teaspoons canola or olive oil
300g chestnut or cap mushrooms, wiped and quartered (or chopped if large)
1 clove garlic, crushed
2 tablespoons salt-reduced soy sauce
2 tablespoons sherry or marsala
4 thick slices wholegr...
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Miso eggplant
Ingredients
3 medium Japanese eggplants
3 tablespoons white miso
1 tablespoons sesame oil
1 tablespoons maple syrup
1 tablespoons rice vinegar
To garnish
1 thick stalk of spring onion
2 teaspoons toasted white sesame seeds
Preparation
Remove the stem of ...
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Miso glazed ocean trout poke bowl with quinoa and avocado
Ingredients
4 120g ocean trout fillets, pin-boned
1 tablespoons mirin
1 tablespoon brown rice miso paste
1 tablespoon extra virgin olive oil
1 cup quinoa, cooked
1 avocado, cut into quarters
1 tablespoon furikake seasoning
1 Lebanese cucumber
1 cup edamame
...
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Moroccan chicken tagine
Ingredients
1.5 tablespoons olive oil
4 chicken thighs, skinless bone-in
cup frozen or fresh peas
1 cup carrot
1 large onion
2 cloves garlic
1 teaspoon lemon zest
2 teaspoons lemon juice
salt for taste
water, to cover the ingredients in the pot
Spices
...
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Mushroom bolognese
Ingredients
15g dried porcini mushrooms, rinsed
1 onion, roughly chopped
1 carrot, peeled and roughly chopped
3 cloves garlic, peeled
1 tablespoon olive oil
10 portobello mushrooms (500g), stems trimmed, roughly chopped
2 tablespoons low-salt tomato paste
cup (1...
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Mushroom, spinach and ricotta lasagne
Ingredients
2 bunches spinach
2 tablespoons extra virgin olive oil, plus extra for greasing
2 cloves garlic, crushed
400g portobello mushrooms, wiped clean and finely chopped
1 tablespoon finely chopped oregano
2 cups (400 g) firm, fresh low-fat ricotta
2 eggs, light...
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Pan fried barramundi with calamari, tomato and capers
Ingredients
3 tablespoons extra virgin olive oil
4150g barramundi fillets
1 small calamari (~400g)
Flaked salt
Cracked black pepper
brown onion, finely chopped
2 cloves garlic, finely chopped
2 anchovy fillets
75ml white wine (optional)
400g chopped tinn...
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Pumpkin lentil curry
Ingredients
500g pumpkin, skin peeled and cut into even bite-sized cubes
cup red lentils
1 tablespoon of vegetable oil
1 medium onion, finely chopped
2 cloves of garlic, minced
1-inch piece ginger, grated
teaspoon chilli powder
teaspoon turmeric powder
te...
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Pumpkin soup
Ingredients
1.6kg Kent pumpkin, peeled, seeded, cut into manageable chunks for grating
30g unsalted butter, chopped
30ml extra virgin olive oil
1 teaspoon salt
250ml milk
250ml chicken stock or water
freshly ground black pepper
4 slices sourdough
100g ricotta...
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Roasted chicken with butter beans, leeks and baby onions
Ingredients
4 chicken marylands
tablespoon olive oil
1 teaspoon flaked salt
Freshly ground black pepper
2 sprigs fresh thyme
1 sprig rosemary
6 baby onions, peeled and cut in half
2 tablespoons extra virgin olive oil
2 cloves garlic, sliced
1 leek, washe...
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Roasted pumpkin and green wheat salad
Ingredients
Kent pumpkin
4 cloves garlic
3 sprigs thyme
2 tablespoons extra virgin olive oil
flaked salt
twist black pepper
100ml plain yoghurt or sheep milk yoghurt
2 tablespoons pumpkin seeds
1 cup baby spinach or rocket
1 lemon, zest and juice
1 t...
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San choy bow
Ingredients
1 iceburg lettuce
1 large carrot, grated
3 shallots, diced
1 3cm piece of ginger, grated
23 cloves of garlic
500g chicken mince (or other lean mince)
2 tablespoon oyster sauce
1 tablespoon soy sauce
1 tablespoon oil (sesame works well)
To serve
...
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Seafood spaghettini with fennel and radicchio salad
Ingredients
812 prawn cutlets
500g mussels
50ml extra virgin olive oil, plus extra for serving
3 cloves garlic, finely sliced
23 anchovy fillets (optional)
2 shallots, finely sliced
100ml white wine (optional)
400g can salt-reduced chopped tomatoes
teaspoon ...
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Spicy fish tacos
Ingredients
1300g blue-eye trevalla fillet
1 teaspoon ground cumin
teaspoon mild chilli powder
1 tablespoon lime juice
1 cob sweetcorn, husk and silks removed
olive oil spray, for cooking
4 cups (320g) finely shredded red cabbage
1 baby cos lettuce, shredded
...
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Spicy lamb burgers, harissa, tzatziki and grilled pita bread
Ingredients
600g lean lamb mince
50ml extra virgin olive oil
1 tablespoon sumac, plus extra to serve
1 teaspoon ground cumin
1 teaspoon coriander
Black pepper, freshly ground
1 teaspoon salt
4 wholemeal pita breads
180g (2/3 cup) tzatziki
Harissa, to tast...
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Spinach and ricotta gnudi (gnocchi) with tomato and basil
Ingredients
280g cooked spinach (560g raw baby spinach)
175g firm fresh ricotta, drained
60g plain flour, plus a little extra for dusting
40g grated parmesan, and a little extra for grating
1 free-range egg
Zest of 1 lemon, finely grated
1 can reduced salt chopped to...
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Steak and green bean salad with salsa verde
Ingredients
700g beef sirloin steaks, fat trimmed
2 small red onions, cut into quarters
6 garlic cloves, unpeeled
2 teaspoons extra-virgin olive oil
250g green beans, blanched
cup fresh mint leaves
cup flat parsley leaves
Salt flakes
Pepper
Salsa verde
...
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Tangy vanilla panna cotta
Ingredients
1 tablespoon powdered gelatine
1 cup (250ml) reduced-fat milk
1 teaspoon vanilla extract
finely grated zest of 2 lemons
600g reduced-fat Greek-style yoghurt
15g Splenda
300g raspberries, to serve
Preparation
Place 3 tablespoons hot water in a small ...
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Top and bottom carrot soup
Ingredients
1 large onion
2 cloves garlic
8 large carrots, with tops
2 potatoes
2 tablespoons olive oil
1L chicken or vegetable stock
1 tablespoon fresh or dried thyme
12 bay leaves
Salt
Low-fat Greek yoghurt
Preparation
Roughly chop the onion,...
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Vietnamese pork meatballs with lime dipping sauce
Ingredients
800g lean minced pork
1 small red chilli, finely chopped
16cm piece lemongrass, finely chopped
3 cloves garlic, crushed
1 tablespoons fish sauce
3 tablespoons mint, finely chopped
3 tablespoons coriander, finely chopped
Lime dipping sauce
2 tablespo...
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Warm roast vegetable and freekeh salad
Ingredients
200g wholewheat freekeh (or 600g cooked freekeh)
2 carrots, cut into 1cm slices
250g pumpkin, cut into 3cm pieces
2 beetroot, cut into 2cm pieces
1 red onion, cut into 1cm wedges
cauliflower, cut into florets
2 teaspoon sweet paprika
1 teaspoon groun...
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Wholemeal buckwheat pancakes with rhubarb, strawberries and whipped ricotta
Ingredients
500g strawberries, hulled, and halved if large
300g trimmed rhubarb stalks, cut into 4cm lengths
Finely grated zest of 1 orange
Juice of 2 oranges, including pulp
1 cups (300g) fresh, firm low-fat ricotta
The pancakes
23 cup (160 ml) buttermilk
2 large ...
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Zucchini muffins
Ingredients
2 small or 1 large zucchini, grated
1 onion, diced
150g bacon, diced
2 cups self-raising flour, or 2 cups plain flour plus 4 teaspoons baking powder
2 eggs
cup (around 125 grams) low fat plain or Greek yoghurt
cup sunflower oil
1 cup grated cheese...
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Zucchini, feta and ricotta fritters
Ingredients
500g truss cherry tomatoes
3 sprigs thyme
3 cloves garlic, unpeeled and lightly crushed
3 zucchinis (courgettes), coarsely grated
cup (180g) fresh reduced-fat ricotta, drained
cup (125ml) buttermilk
2 large eggs, separated
cup (110g) self-raising f...
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