Sarah Dacres-Mannings from Dynamic Dietitians

Apple Pie Overnight Oats - a quick yummy start to your day, packed with OATS which have soluble fibre and are low GI so good for your heart, blood sugars, waistline, provide brain and body fuel & provides a good source of CALCIUM which is needed for bone health, muscle function, etc and tastes great!

APPLE PIE OVERNIGHT OATS

00:10 Prep • 1 Serving • Main Meal • Everyday

INGREDIENTS

½ cup oats

1 cup skim milk

1 tablespoon sultanas

⅔ cup grated apple

pinch of ground cinnamon, to serve

METHOD
Put the oats and sultanas in a bowl or jar. Add the milk and allow to soak overnight.

2 In the morning, stir in the grated apple and a pinch of cinnamon then serve.

Try this warming Matcha Green Tea Latte- choose the milk option to boost your calcium intake.

Japan Centre Online

Try this delicious & easy Chicken & Couscous - one pan back
Super easy with on 10mins prep time

Cooking time: 45 minutes
Serves: 4 to 6

Ingredients

1kg chicken thighs, cut into bite-sized chunks
250g pearl couscous
60ml (¼ cup) olive oil
1 tsp salt flakes
1 tsp ground turmeric
1 tsp ground cumin
1 tsp sumac
3 garlic cloves, crushed
2 tbsp tomato paste (concentrated purée)
1 tbsp pomegranate syrup, date syrup or honey
625ml (2½ cups) boiling chicken stock
To serve (garnish)

Chopped coriander and parsley leaves
Smoked almonds
Fried onions
Quick lemon sumac dressing (optional)

Juice of 1 lemon
½ cup Greek yoghurt
Sumac, to taste
Method

1. Preheat the oven to 180°C.
2. Put the chicken and couscous in a roasting pan. Drizzle over the olive oil.
3. Add the salt, spices, garlic, tomato paste and syrup or honey, giving it all a quick toss to combine, then spread out evenly.
4. Pour over the chicken stock, place a piece of baking paper on top to touch and then wrap tightly with foil. Bake in the oven for 30 minutes.
5. Remove the foil and baking paper, and return to the oven for another 15 minutes or until the liquid has been absorbed and the chicken is cooked through.
6. If making the dressing, combine the ingredients in a bowl.
Garnish with the dressing (if using), chopped coriander and parsley, smoked almonds and then serve with fried onions.

If you have left over WeetBix from the kids try these lemon, yoghurt muffins - add some seeds like pumpkin & sunflower seeds or walnuts to boost the fibre & flavour

Try these adaptable Falafels - great for dinner or in wraps..

Rainbow falafels with parsley salad Falafels are always a favourite and are a wonderful way to get more legumes into your diet. Served in wraps or ready to dip and eat, this recipe gives you the option to choose a colour or make a rainbow of tasty bite-sized falafels, which are perfect for freezing too.

Try this delicious Hazelnut date balls!

Hazelnut date balls - Blended hazelnuts, apricots and orange zest come together with warm spices to create delicious balls of bliss!

Golden turmeric latte, Serves: 2, Cooking time 8mins
- perfect for a winter warm up!

A delicious bedtime drink, based on the traditional use of turmeric in India. Turmeric has potent anti-inflammatory properties and the addition of some pepper significantly enhances absorption of its active ingredient, curcumin. In some traditional medicines, turmeric is used for coughs and colds, while honey is recommended as a cough medicine by the World Health Organization.

Ingredients
2 cups milk
1 teaspoon ground turmeric
pinch ground black pepper
k**b of fresh ginger, sliced
4 cardamom pods, bruised
2 teaspoons honey
ground cinnamon, for garnish

Method
Step 1
Place all ingredients, except honey and cinnamon, into a small saucepan and bring almost to boil, stirring constantly.
Step 2
Simmer for 2-3 minutes, then remove from heat and stir in honey to dissolve.
Step 3
Strain, discarding ginger and cardamom pods, and serve hot
in mugs with a sprinkle of cinnamon on top.

Chicken Madras Curry - easy & warming for these cold winter days ........If you have irritable bowel syndrome this is a great dish for you, if you don't then you can swap the garlic oil for regular garlic. Garlic oil is found in the garlic section of the supermarket
I use Carnation canned Coconut light and creamy instead of regular coconut milk as it is lower in saturated fat ...

Chicken Madras Curry Monash FODMAP Recipe A low FODMAP chicken madras recipe by Monash FODMAP | Suitable for people with IBS.

Try this Mexican Tortilla bowl, quick and delicious!

Souped-up Mexican tortilla bowl Mexican soup with tortilla chips and toppings – a zesty bowlful of delicious superfood.

This is terrific, I love chic peas they are very versatile great for salads, soups, stir fries & this recipe includes chic peas with nuts
You can double the chic pea amount if you like

Roasted spicy chickpea nuts - This delicious, easy roasted spicy chickpea nuts recipe, offers both sweet and spicy flavours. Tailor the recipe by using your favourite types of nuts!