Recipes - Fuel to Go & Play®

Apple Pie Muffins

Ingredients: 1¼ cups self raising flour ¾ cup wholemeal self

Traffic Light: Serves: 24 regular (50g) or 48 mini (15g)

Asian chicken soup

Ingredients: 1 tablespoon olive oil 1 brown onion, diced 1

Traffic Light: Serves: 15

Banana and Blueberry pancakes

Ingredients: 3 ripe bananas 3 eggs 4 tablespoons yoghurt 6

Traffic Light: Serves: 4

Banana and raspberry ice cream

Ingredients: 3 ripe bananas, frozen, chopped into small pieces 1

Traffic Light: Serves: 6

Banana Weet-bix Smoothie

Ingredients: 1 frozen banana ¼ zucchini 2 Weetbix 1 cup

Traffic Light: Serves: 1

Basic Porridge

Ingredients: 1½ cups rolled oats ½ cup milk 2 cups

Traffic Light: Serves: 6

Beans in a Bun

Ingredients: 10 Small bread rolls 1 Kilo Baked beans 300g

Traffic Light: Serves: 10

Beef burger patty

Ingredients: 750g lean beef mince 1 large brown onion, grated

Traffic Light: Serves: 12

Beef gozleme

Ingredients: Spinach base 1 tablespoon polyunsaturated oil 1 leek, very

Traffic Light: Serves: 20

Beetroot and zucchini slice

Ingredients: 2 tablespoons olive oil 1 red onion , finely

Traffic Light: Serves: 8

Berry scone wedge

Serves: 12-16 wedges Ingredients: 1 ½ cups self-raising flour ½

Traffic Light: Serves: 12-16

Berry smoothie

Ingredients: 250g strawberries, washed, hulled and halved 125g blueberries, plus

Traffic Light: Serves: 8

Berry yoghurt cup

Serves: 1 (150g) Ingredients: 2 tablespoons berry coulis/puree (no added

Traffic Light: Serves: 1

Blueberry lemon muffins

Ingredients: ½ cup canola oil 1 cup flavoured yoghurt (e.g.

Traffic Light: Serves: 12

Breakfast Burrito for two

Ingredients: 4 eggs 2 tablespoons milk 2 tablespoons tomato relish

Traffic Light: Serves: 2

Burrito bowl

Ingredients: 2 raw chicken breasts ½ packet taco seasoning mix

Traffic Light: Serves: 12

Burrito cups

Ingredients: 2 raw chicken breasts, skin removed and diced ½

Traffic Light: Serves: 6-8 cups

Calzone

Ingredients: 1 tortilla or wrap 1 tablespoon pizza sauce ¼

Traffic Light: Serves: 1

Carrot cake pikelets

Ingredients: 1½ cups (375ml) reduced fat milk 1 egg, lightly

Traffic Light: Serves: 20

Carrot, mint and ginger soup

Ingredients: 3 tablespoons olive oil 2 onions, chopped 2 tablespoons

Traffic Light: Serves: 17

Cheese and spinach filo pies

Ingredients: Olive oil spray 1 punnet cherry tomatoes, cut in

Traffic Light: Serves: 12

Cheese torpedo

Ingredients: 1 long bread roll ½ cup reduced fat cheese,

Traffic Light: Serves: 1 roll

Cheesy mash muffins

Ingredients: 3 cups (approx 900g) slightly cooled mashed potato 1

Traffic Light: Serves: 12

Cheesy pumpkin puffs

Ingredients: 250g pumpkin, peeled and cut into medium sized cubes

Traffic Light: Serves: 40

Cheesy tuna bites

Ingredients: 185g can tuna in springwater, drained 125g corn kernels,

Traffic Light: Serves: 9

Chicken and corn patties

Ingredients: 1kg lean chicken mince 2 eggs, lightly whisked 2

Traffic Light: Serves: 12

Chicken and mushroom gozleme

Ingredients: Spinach base 1 tablespoon polyunsaturated oil 1 leek, very

Traffic Light: Serves: 20

Chicken cacciatore

Ingredients: 2 tablespoons olive oil 1 onion, diced 500g skinless

Traffic Light: Serves: 8 (250g cup)

Chicken noodle balls

Ingredients: 300g lean chicken mince 1 egg ½ zucchini, grated

Traffic Light: Serves: 9-11

Chicken rissoles

Ingredients: 1kg lean chicken mince 1 large red onion, grated

Traffic Light: Serves: 16

Chicken, lemon and pesto sandwiches

Ingredients: 12 slices high fibre white bread 2 cups poached

Traffic Light: Serves: 24 small triangles

Chickpea and couscous salad

Ingredients: 1½ cups vegetable liquid stock, salt reduced 2 teaspoons

Traffic Light: Serves: 8 (260g)

Chilli con carne

Ingredients: 2 tablespoons olive oil 1 brown onion, diced 2

Traffic Light: Serves: 8

Choc Nut Smoothie

Ingredients: 2 large frozen bananas, chopped 2 tablespoons unsweetened cocoa

Traffic Light: Serves: 4

Choc-crunch bliss ball

Ingredients: 1½ cups puffed rice 1½ tablespoons unsweetened cocoa powder

Traffic Light: Serves: 18

Choc-nana shake

Ingredients: 1 large frozen banana, chopped 3 fresh dates, deseeded,

Traffic Light: Serves: 4

Choc-orange almond bliss balls

Ingredients: 100g rolled oats 100g almonds (whole or almond butter)

Traffic Light: Serves: 12

Chocolate mini muffin

Serves: 18 mini muffins Ingredients: 2 ½ cups self raising

Traffic Light: Serves: 18

Chocolate zucchini muffins

Ingredients: 1¼ cups wholemeal flour ¼ cup unsweetened cocoa 1

Traffic Light: Serves: 12

Christmas coleslaw

Ingredients: Salad 1 red cabbage, finely shredded 2 large red

Traffic Light: Serves: 8 (200g)

Christmas slice

Ingredients: 5 eggs Pepper to taste 1 large zucchini, grated

Traffic Light: Serves: 8

Christmas watermelon slushy

Serves: 4 (300 mL) Ingredients: 4 cups (approx 700g) chopped,

Traffic Light: Serves: 4

Coconut porridge café style

Ingredients: 750g oats 1.5 litres unsweetened coconut milk (from milk

Traffic Light: Serves: 12

Corn fritters with salsa

Ingredients: Fritters 420g can corn kernels, drained, rinsed ½ cup

Traffic Light: Serves: 16

Corn pikelets

Ingredients: 2 cups self-raising flour 2x 400g cans creamed corn

Traffic Light: Serves: 20

Couscous, mint, tomato and tabbouleh Salad

Ingredients: 1 cup couscous 2 cups boiling water 1 teaspoon

Traffic Light: Serves: 6

Creamy chicken pasta

Ingredients: 3 tablespoons margarine 1 brown onion, finely diced 2

Traffic Light: Serves: 14

Creole chicken with slaw

Ingredients: Chicken 12 chicken thighs, trimmed of any fat 2

Traffic Light: Serves: 12

Date apple muffins

Ingredients: 1 cup dates, finely chopped 1 cup reduced fat

Traffic Light: Serves: 12

Easy banana bread

Ingredients: 1 egg 1/3 cup honey 2 ripe bananas, mashed

Traffic Light: Serves: 10

Easy Fuelling Pasta

Ingredients: 400g spaghetti (or any other pasta) 1 tbsp olive

Traffic Light: Serves: 6

Emergency lentil soup

Ingredients: 400g uncooked red lentils 4 tablespoons curry powder 2L

Traffic Light: Serves: 14 (250mL)

Fried rice

Ingredients: 3 cups basmati rice, cooked and cooled 2 whole

Traffic Light: Serves: 6

Frosty blueberries

Ingredients: 1 punnet fresh blueberries 170g reduced fat yoghurt e.g.

Traffic Light: Serves: 8

Full of veg pasta sauce

Ingredients: 2 tablespoons olive oil 2 small brown onions, diced

Traffic Light: Serves: 30

Gingerbread smoothie

Serves: 3 (300 mL) Ingredients: ½ cup reduced fat plain

Traffic Light: Serves: 3

Gorgeous green smoothie

Ingredients: 120g spinach leaves 2 ripe frozen bananas, chopped 2

Traffic Light: Serves: 4

Granola crumble topping

Ingredients: 1 cup rolled oats 1 cup plain flour 6

Traffic Light: Serves: 8-10

Greek-style potato and white bean soup

Ingredients: 4 teaspoons olive oil 4 onions, finely chopped 2

Traffic Light: Serves: 12

Green pea soup

Ingredients: 3 tablespoons olive 1 large leek (white part only),

Traffic Light: Serves: 10 (200mL)

Hearty minestrone

Ingredients: 250g minced beef 1 garlic clove, crushed or finely

Traffic Light: Serves: 12

Hot chocolate banana smoothie

Ingredients: 1 L reduced fat milk 2.5 medium size ripe

Traffic Light: Serves: 20

Hot wheels

Ingredients: 6 medium sized potatoes 1 tablespoon olive oil Method:

Traffic Light: Serves: 24 (approx. 66g each)

Hotcross muffins

Serves: 24 mini muffins Ingredients: 1½ cups self-raising flour 1

Traffic Light: Serves: 24

Hummus with pita crisps

Ingredients: 400g can chickpeas, drained 3 tablespoons lemon juice 2

Traffic Light: Serves: 2 cups

Impossible quiche

Ingredients: 5 eggs 470ml reduced fat milk 200g reduced fat

Traffic Light: Serves: 10

Indian spiced popcorn

Serves: 12-24 (60g max serve). Ingredients: 110g (½ cup) corn

Traffic Light: Serves: 12-24

Lamb koftas with yoghurt sauce

Ingredients: Koftas 3 tablespoons coriander seeds 3 tablespoons cumin seeds

Traffic Light: Serves: 30 small koftas

Lemon Cheesecake Raw Balls

Ingredients: 1/2 cup rice puffs 1/2 cup almond meal 125g

Traffic Light: Serves: 6

Lemon yoghurt muffins

Serves: 48 mini muffins Ingredients: Olive oil cooking spray 2

Traffic Light: Serves: 48

Lentil salad

Ingredients: 400g canned cooked brown lentils, rinsed and drained ½

Traffic Light: Serves: 1 (150g)

Loaded Indian flatbread

Ingredients: 2 teaspoons sea salt 2 cups luke warm water

Traffic Light: Serves: 32 small flatbreads

Mac and cheese muffins

Ingredients: 2 cups elbow pasta or macaroni ½ cup grated

Traffic Light: Serves: 12-18

Macaroni cheese

Ingredients: 500g macaroni pasta, uncooked 1 tablespoon olive oil 1

Traffic Light: Serves: 14

Mango rice salad

Ingredients: 1½ cups (300g) jasmine rice 1 bunch fresh basil

Traffic Light: Serves: 8 (180g )

Meatball sub

Ingredients: 2kg lean beef mince 1 cup carrot, grated 1

Traffic Light: Serves: 160 balls/32 subs

Mexican pita pockets

Ingredients: 10 Tortillas 200g salsa / napolitana sauce recipe 3

Traffic Light: Serves: 10

Mexican tomato soup

Ingredients: 2 x 400g can diced tomatoes (no added salt)

Traffic Light: Serves: 8 (200g)

Mini philly frittatas

Ingredients: 250g softened light cream cheese 1 small red onion,

Traffic Light: Serves: 14

Mini strawberry muffins

Serves: 24 mini muffins Ingredients: ½ cup polyunsaturated margarine ½

Traffic Light: Serves: 24 mini

Muffin Mexicana with avocado salsa

Ingredients: 1 carrot grated ½ onion finely diced ½ teaspoon

Traffic Light: Serves: 10

Okonomiyaki (Japanese savoury pancakes)

Ingredients: Batter 2/3 cup plain flour 2 tbsp cornflour 1/2

Traffic Light: Serves: 4

Orange and poppyseed muffins

Ingredients: 4 Weet-Bix, finely crushed 1¼ cups wholemeal self raising

Traffic Light: Serves: 24

Pikelets

Ingredients: 2 cups self-raising flour 2 tablespoons maple syrup 2

Traffic Light: Serves: 20

Pizza bites

Ingredients: 1 Sorj or Lavash bread wrap (square wraps are

Traffic Light: Serves: 6

Poached chicken and corn quesadilla

Ingredients: Tortilla 400g plain flour 250mL warm water 1 teaspoon

Traffic Light: Serves: 8

Powerful energy balls

Ingredients: 1 cup pitted dates 1½ cups rolled oats ¼

Traffic Light: Serves: 12

Pumpkin and butter bean salad

Ingredients: 500g jap pumpkin, peeled, cut into chunks 1 small

Traffic Light: Serves: 6

Pumpkin ricotta and spinach frittatinis

Ingredients: 375g butternut pumpkin, peeled, deseeded and chopped into small

Traffic Light: Serves: 12

Pumpkin scones

Ingredients: 2 cups self raising flour ½ teaspoon ground nutmeg

Traffic Light: Serves: 12-24

Pumpkin soup

Ingredients: 2kg Kent pumpkin, deseeded, cut into wedges 2 brown

Traffic Light: Serves: 18 (250mL)

Quick Scones

Serves: 10-12 Ingredients: 2 cups self raising flour 1½ tablespoons

Traffic Light: Serves: 10-12

Rainbow pasta salad

Ingredients: 300g green beans, ends trimmed, cut into 3cm pieces

Traffic Light: Serves: 8

Rainbow salad

Ingredients: Choose at least 1 ingredient from each colour: Green

Traffic Light: Serves: 10-12

Rainbow slaw salad

Ingredients: 2 large beetroots grated 2 large carrots, grated 1

Traffic Light: Serves: 8

Rice salad

Ingredients: 4 cups basmati rice, cooked and cooled 1 cup

Traffic Light: Serves: 10 (300g)

Roasted pumpkin and zucchini slice

Ingredients: 200g peeled pumpkin, cut into 1cm pieces Olive oil

Traffic Light: Serves: 10 (185g serves)

Roasted strawberries

Ingredients: 2 punnets strawberries 4 tablespoons balsamic vinegar Method: Preheat

Traffic Light: Serves: 8

San choy bow

Ingredients: 1 tablespoon olive oil 500g lean pork mince 6

Traffic Light: Serves: 8 (160g serves)

Sandwiches and Wraps

Fillings for sandwiches Curried egg Turkey, cranberry & avocado

Traffic Light:

Snack pizza

Ingredients: 1 English muffin, sliced in half horizontally, or 1

Traffic Light: Serves: 1

Spanish beans

Ingredients: 2 tablespoons olive oil 1 large brown onion, diced

Traffic Light: Serves: 10 (200g serves)

Spiced sweet potato wedges

Ingredients: 2kg sweet potato 50mL grapeseed oil 1 teaspoon sea

Traffic Light: Serves: 8

Spicy red lentil and kale soup

Ingredients: 4 tablespoons olive oil 4 teaspoons cumin powder 2

Traffic Light: Serves: 30

Spinach and ricotta lasagne

Ingredients: 500g light ricotta cheese 2 packets (500g) frozen spinach,

Traffic Light: Serves: 12

Strawberry shake

Ingredients: 400mL reduced fat strawberry milk 250mL reduced fat vanilla

Traffic Light: Serves: 3

Super easy chicken and corn soup

Ingredients: 1 teaspoon olive oil 3 spring onions, sliced 3

Traffic Light: Serves: 6

Sushi

Ingredients: 4 sheets of toasted seaweed (yaki nori) 4 cups

Traffic Light: Serves: 8 (4 pieces/serve)

Sushi balls

Ingredients: 250g cooked white, brown or sushi rice 2 tablespoons

Traffic Light: Serves: 16 balls

Sushi bowls

Ingredients: 500g sushi rice 750mL water 60g sushi seasoning 240g

Traffic Light: Serves: 8

Sweet or savoury pancakes

Ingredients: 2 cups self-raising flour 1 tablespoons honey 2 eggs,

Traffic Light: Serves: 14

Sweet or savoury pikelets

Ingredients: 2 cups self-raising flour 1 tablespoons honey 2 eggs,

Traffic Light: Serves: 14

Thai noodle salad

Ingredients: 400g dry rice noodles 4 spring onions, sliced 4

Traffic Light: Serves: 10 (260g)

Trail Mix

Ingredients: 1/2 cup corn kernels 1 cup plain dried fruit

Traffic Light: Serves: 32

Tuna and avocado melts

Ingredients: 6 Turkish rolls, split through the centre 2 x

Traffic Light: Serves: 12

Tuna or salmon patties

Ingredients: 500g potatoes, diced into 2 cm cubes 415g can

Traffic Light: Serves: 12

Tuna patties

Ingredients: 425g can tuna in springwater, drained 125g can corn

Traffic Light: Serves: 12

Twisted pasta

Ingredients: 1 tablespoon olive oil 1 brown onion, finely chopped

Traffic Light: Serves: 14

Vege pasta bake

Ingredients: 500g lean chicken mince or 500g of chopped cooked

Traffic Light: Serves: 15

Vegetable pasta sauce – Thermomix

Ingredients: 1 medium brown onion, peeled and quartered 3 garlic

Traffic Light: Serves: 2 litres

Vegetable slice

Ingredients: 1 packet (approximately 300g) of frozen spinach (defrost and

Traffic Light: Serves: 8 slices

Vegetarian chilli con carne

Ingredients: 2 medium-size sweet potatoes, peeled and cut into bite

Traffic Light: Serves: 14

Vegie bites

Serves: 20 (approx. 50g each). Ingredients: 1 medium cauliflower, chopped

Traffic Light: Serves: 20

Vietnamese rice paper rolls

Ingredients: 8 rice paper sheets 2 cups of shredded mixed

Traffic Light: Serves: 8

Weet-Bix date balls

Ingredients: 400g dried pitted dates 1½ cups water 8 and

Traffic Light: Serves: 35

Weet-Bix energy bar

Ingredients: 1 cup plain flour 1 teaspoon baking powder 4

Traffic Light: Serves: 26 bars

Yoghurt panna cotta

Ingredients: 2 punnets (500g) of strawberries 3.5 leaves titanium strength

Traffic Light: Serves: 8

Beetroot dip

Ingredients: 255g tin of sliced beetroot, drained Juice of half

Traffic Light: Serves: 30

Creamed corn dip

Ingredients: 180g reduced fat cream cheese 125g reduced fat cottage

Traffic Light: Serves: 2 cups

Guacamole

Ingredients: 1 large avocado, halved, peeled and stone removed 1

Traffic Light: Serves: 1 cup

Ricotta, pea and mint dip

Ingredients: 2 cups peas (fresh or frozen) ¼ cup water

Traffic Light: Serves: 2 cups

Salsa

Ingredients: 2 firm medium sized tomatoes 1 small Lebanese cucumber

Traffic Light: Serves: 1.5 cups

Seed and carrot pesto

Ingredients: ½ cup sunflower seeds ½ cup pepitas (pumpkin seeds)

Traffic Light: Serves: 10 (45g)