Spring into good health with Carole’s light and tasty recipes

Knowing what to eat for health and managing chronic conditions like diabetes can be a challenge – many of us continue to be confused by all the views and opinions we hear and read in the media. An appointment with Carole Richards our dietitian can help you –
– meet your nutritional targets for vitamins, minerals and key nutrients
– lower blood pressure or cholesterol levels
– promote regular bowel function and reduce uncomfortable gut symptoms
– control your medical conditions such as Diabetes, Heart and Kidney Disease, Osteoporosis, anaemia,
– manage food allergy or intolerance
– achieve a healthy weight
– optimise sports performance
– learn how to prepare healthier meals

Carole’s Spring Recipes

You don’t need to be a master chef to make these light and tasty recipes – it’s Spring and Carole suggests we lighten up and enjoy the fruits and vegetables of the season.

Carole’s Weekend Pizza

Pizza Base Dough
Activate yeast by combining:
2 teaspoons dry yeast
1 teaspoon sugar
1 teaspoon flour
1 tablespoon water
Leave in a warm place for 10 minutes
Mix :
500gm plain flour
2 tablespoons bran (optional)
310 mls water at blood temperature
1 tablespoon olive oil
Add activated yeast and stir well.
Cover with a damp tea towel and leave in a warm place for 1 hour and doubled in size.

To make pizza bases:
Turn mixture onto a floured work surface and knead until smooth. Cut
into 2 pieces and use a rolling pin to shape into 2 flat, round shapes.
Lightly oil two 28cm pizza trays. Put dough onto the trays.

Top pizza bases with ¼ passata (tomato puree)
and 3-5 toppings to suit e.g. sliced vegetables – mushrooms, capsicum, olives
sliced ham , bacon or salami , chicken , marinara mix
Add grated pizza cheese and cook at 200C for about 20 minutes. Release from pizza tray and return to oven on oven shelves for 5-10 minutes until crisp
Place on cake rack to cool before slicing, serving and enjoy!

Ham and Broccoli Quiche

A clever recipe using filo pastry and evaporated milk to keep fat to a minimum and create a tasty and healthy quiche.

4 sheets of filo pastry

Olive oil cooking spray

1 tablespoon olive oil

1 medium brown onion, halved and chopped finely

100 sliced ham

2 cloves garlic, crushed

200g broccoli, cut into very small florets

¼ cup grated cheese

5 eggs

185 ml can light and creamy evaporated milk

2 tablespoons plain flour

Method :

  1. Preheat oven to 200C. Lightly grease 4cm deep, 24 cm round loose –based fluted flan tin. Place 1 sheet filo on a flat surface. Spray with oil. Top with 1 sheet filo. Repeat to make 2 stacks. Line base and sides of prepared dish with filo (some will overhang).
  2. Heat oil in medium frying pan over medium-high heat. Add onion and ham. Cook, stirring, for 5 minutes or until onion has softened. Add garlic. Cook for 2 minutes or until fragrant. Transfer to bowl. Cool. Add broccoli and cheese. Stir to combine. Fill pastry case with mixture.
  3. Whisk eggs, evaporated milk and flour together in a jug. Season with pepper. Pour over ham mixture. Roll up overhanging filo sides. Bake for 25 minutes or until golden and just set. Serve with a green salad.

Tomato and Chicken Bake

4 large tomatoes, quartered

2 red onions, cut into wedges

2 red or yellow capsicums, deseeded and chopped roughly

4 cloves garlic, flattened with a knife

½ bunch thyme, leaves removed from stalks

1 teaspoon paprika

2 tablespoons olive oil

2 tablespoons balsamic vinegar

Sea salt and freshly ground black pepper to taste

6 chicken thighs, skin and fat removed and cut into 2-3 pieces

Fresh basil to garnish



  1. Preheat oven to 180-200C
  2. Combine all ingredients and spread evenly onto a large baking tray
  3. Place in oven for ¾ – 1 hour until cooked, stirring through once or twice during cooking time
  4. Garnish with fresh basil leaves
  5. Serve with salad and crusty bread or cous cous