Healthy Whole Grain Recipeswith Arnott’s Vita-Weat

to fuel your appetite for life!

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To find out more about our commitment to health and wellbeing, please visit our website or call our Consumer Contact Centre.

www.arnotts.com.auArnott’s Toll Free Australia: 1800 242 492

This information has been prepared by the Arnott’s Nutrition Team as general information. This information is correct

at the time of publication, with every effort made to ensure that it follows the latest nutrition guidelines. Please consult

your dietitian or doctor for advice on your personal dietary requirements. © Campbell Arnott’s 2014

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Healthy Arnott’s Vita-Weat Recipes.....................................................................3Vitality boosting snacks.....................................................................................................4

goats cheese, avocado & cherry tomatoes ...................................................................5pumpkin & tomato chutney ...................................................................................................6pear, cream cheese & quince paste ...................................................................................7ricotta, pea & mint ........................................................................................................................ 7goats cheese, semi- dried tomato & pesto .................................................................... 9

Nutritious light meals........................................................................................................10 turkey with hummus, cheddar & cucumber................................................................11

roast beef & rocket with dijonnaise .................................................................................12lamb with tzatziki, red onion & roast capsicum .......................................................13smoked salmon with wasabi mayonnaise ..................................................................15turkey, cranberry & baby spinach .....................................................................................15

Shopping List...............................................................................................................................17Vita-Weat Meal Plan ...........................................................................................................18

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Healthy Arnott’s Vita-Weat Recipes

This booklet presents recipes that combine great taste with nutrition. The recipes

feature 100% natural, whole grain rich Vita-Weat, in a range of light meal and nutritious snacks, making it easy for you to balance your energy levels throughout the day and meet the 48g whole grain Daily Target Intake.

All recipes have been tested by the Vita-Weat Chefs. They each serve one person and are best eaten straight away. Each recipe includes a nutrient analysis per serve for you to use as a guide to meet your lifestyle needs. The analysis is for the Vita-Weat variety suggested in the recipe, but you can swap the varieties around as you like.

We hope the recipes in this booklet will help inspire a love of whole grains.

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Vitality boosting snacks

pumpkin & tomato chutney¾ cup pumpkin, diced1 Tbsp tomato chutney 2 tsp pumpkin seeds4 Vita-Weat Sesame Crispbread

1. Pre heat oven to 180oC. Line a baking tray with baking paper. Place diced pumpkin on tray and roast for 20 minutes or until soft and starting to turn golden.2. Mash pumpkin and allow to cool.3. Spoon mashed pumpkin on top of each Vita-Weat. Top with tomato chutney and pumpkin seeds.

ProteinFibreVitamin CWholegrains

PER SERVE: 777 kJ (186 calories), Protein 5g, Total Fat 5g, Saturated Fat 0.8g, Carbohydrate 26g, Total Sugars 10g, Fibre 5g, Sodium 169mg, Vitamin C 7mg

ProteinFibre1 serve vegWholegrains

goats cheese, avocado & cherry tomatoes

1 Tbsp goats cheese2 cos lettuce leaves, thinly sliced4 slices of avocado4 cherry tomatoes, sliced 4 Vita-Weat 9 Grain Crispbread

Spread goats cheese evenly over each Vita-Weat.Top with lettuce, sliced avocado and cherry tomatoes.

PER SERVE: 1202 kJ (288 calories), Protein 8g, Total Fat 20g, Saturated Fat 6g, Carbohydrate 16g, Total Sugars 2g, Fibre 5g, Sodium 189mg

Tip:Use leftover roast or

mashed pumpkinSubstitute tomato

chutney with onionrelish or sweet

chilli jam

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ricotta, pea & mint

½ cup peas, frozen2 Tbsp reduced-fat ricotta cheese1 tsp fresh mint, finely chopped4 Vita-Weat Cracked Pepper Crispbread

1. Bring a small pot of water to the boil. Add peas and cook for 3 minutes, drain water. 2. In a small bowl, combine cooled peas with ricotta cheese.3. Spoon pea mix on top of each Vita-Weat. Garnish with mint.

ProteinFibre1 serve vegWholegrains

PER SERVE: 1215 kJ (291calories), Protein 18g, Total Fat 9g, Saturated Fat 2g, Carbohydrate 31g, Total Sugars 9g, Fibre 6g,Sodium 573mg,Iron 3mg

pear, cream cheese & quince paste

2 Tbsp light cream cheese4 slices fresh pear, halved2 tsp quince paste4 Vita-Weat Original Crispbread

Spread each Vita-Weat with cream cheese.Top with pear and quince paste.

ProteinFibreWholegrains

PER SERVE: 1026 kJ (245 calories), Protein 6g, Total Fat 12g, Saturated Fat 7g, Carbohydrate 26g, Total Sugars 9g, Fibre 4g, Sodium 251mg.

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goats cheese, semi-dried tomato & pesto

2 Tbsp goats cheese¼ cup rocket leaves2 semi-dried tomatoes in oil, drained & thinly sliced 1 tsp pestoFreshly cracked black pepper4 Vita-Weat Original Crispbread

Spread goats cheese on each Vita-Weat, top with rocket, sliced semi-driedtomatoes and pesto. Season with freshly cracked black pepper.

ProteinFibreWholegrains

PER SERVE: 1045 kJ (250 calories), Protein 12g, Total Fat 12g, Saturated Fat 6g, Carbohydrate 20g, Total Sugars 5g, Fibre 5g, Sodium 334mg

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Nutritious light meals

roast beef & rocket with dijonnaise

1 Tbsp dijonnaise60g rare roast beef, thinly sliced4 slices tomato½ cup rocket leaves2 Vita-Weat Poppy, Rye & Barley Lunch Slices

Spread dijonnaise on each Lunch Slice. Top with sliced beef, tomato and rocket.

ProteinFibreIron1 serve vegWholegrains

PER SERVE: 1215 kJ (291calories), Protein 18g, Total Fat 9g, Saturated Fat 2g, Carbohydrate 31g, Total Sugars 9g, Fibre 6g,Sodium 573mg,Iron 3mg

Use a potatopeeler to

shave cucumberinto ribbons.

Tip:

turkey with hummus, cheddar & cucumber

2 slices of low-fat cheddar cheese2 Tbsp hummus50g shaved turkey breast½ Lebanese cucumber, thinly shaved into ribbons2 Vita-Weat Pumpkin & Quinoa Lunch Slices Freshly cracked black pepper, to serve

Top each Lunch Slice with hummus, cheese, turkey and cucumber. Season with freshly cracked black pepper.

ProteinFibreCalciumWholegrains

PER SERVE: 1770 kJ (423 calories), Protein 35g, Total Fat 17g, Saturated Fat 4g, Carbohydrate 29g, Total Sugars 6.5g, Fibre 9g, Sodium 1032mg, Calcium 400mg

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Use leftover roast or char-grilled lamb.

Tip:lamb with tzatziki, red onion& roast capsicum

Olive oil spray60g trim lamb fillet 2 Tbsp tzatziki50g roasted red capsicum, peeled & thinly sliced¼ red onion, thinly sliced2 Vita-Weat Poppy, Rye & Barley Lunch Slices

1. Spray a non-stick pan with olive oil & heat over medium heat. Season lamb with salt & pepper, add to pan and cook for 6 minutes, turning once. 2. Rest lamb for 3 minutes and slice into thin strips.3. Spread tzatziki onto each Lunch Slice, top with sliced lamb, roasted capsicum and red onion.

PER SERVE: 1260 kJ (301 calories), Protein 21g, Total Fat 10.5g, Saturated Fat 3g, Carbohydrate 28g, Total Sugars 8g, Fibre 5g, Sodium 367mg, Iron 3mg

ProteinFibreIronWholegrains

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turkey, cranberry & baby spinach

50g shaved turkey breast½ cup baby spinach leaves2 tsp cranberry sauce2 Vita-Weat Mixed Grain & Toasted Sesame Lunch Slices

Place spinach leaves and turkey onto each Lunch Slice. Top with cranberry sauce.

ProteinFibreWholegrains

PER SERVE: 1059 kJ (253 calories), Protein 20g, Total Fat 6g, Saturated Fat 1g, Carbohydrate 27g, Total Sugars 7g, Fibre 5g, Sodium 292mg

Substitute turkeyfor left over

roast chicken

Tip:

smoked salmon with wasabi mayonnaise

1 tsp wasabi 4 tsp low-fat, whole egg mayonnaise50g smoked salmon, sliced½ Lebanese cucumber, thinly sliced½ cup baby spinach leaves 2 Vita-Weat Soy & Linseed Lunch Slices

1. Combine wasabi and mayonnaise in a bowl. Spread onto each Lunch Slice.2. Top with cucumber, smoked salmon and spinach. Drizzle with extra wasabi mayonnaise.

ProteinFibreWholegrains

PER SERVE: 1371 kJ (328 calories), Protein 18g, Total Fat 15g, Saturated Fat 2g, Carbohydrate 28g, Total Sugars 6g, Fibre 6g, Sodium 1055mg.

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Vita-Weat Meal PlanA busy lifestyle needs energy from a healthy, balanced diet that includes regular meals and nutritious food choices, like whole grains.

Whole grains pack a nutrition punch. They contain more than 26 nutrients and phytonutrients which give you energy and vitality, help boost concentration and improve mood, helping you to perform at your best each day.

If you find your energy levels slump in the afternoon, ask yourself:• Did you skip breakfast or miss lunch?• Have you included whole grains in your meals or snacks?

With a busy schedule, it’s not always easy to plan regular meals and make smart choices. To help, we’ve put together a 7-day meal plan to help guide you.

The following healthy meal plans are consistent with the Australian Dietary Guidelines and the Grains & Legumes Nutrition Council whole grain Daily Target Intake. They incorporate some of the Vita-Weat recipes from this book, along with some healthy dinner recipe suggestions.

Each daily meal plan provides 100% of the daily whole grain target of 48g.

Shopping List

Veggies Fruit Fridge or freezer In the pantryLettuceBaby spinachRocketAsian greensCherry tomatoesTomatoes Lebanese cucumberAvocadoCarrotCeleryCapsicumBroccoliZucchiniEggplantMushroomsShallotsRed onionCornSweet potatoPumpkin

ApplePearBanana OrangeLemonLimeGrapesMelonKiwifruitPassionfruitBerries

Herbs & spicesGarlicMintBasilCorianderParsleyChivesGinger

Skim milkGoats cheeseCottage cheeseReduced-fat ricotta cheeseReduced-fat feta cheeseLight cream cheeseLow-fat cheddar cheeseParmesanLow fat yoghurt EggsTofu, firmHummusTzatzikiFrozen peasFrozen broad beansFrozen berries

Deli, butcher or fish mongerChicken breastTurkey breastHamPork minceTrim lamb Lean beefFirm white fishSmoked salmon

Vita-Weat crispbreadVita-Weat Lunch Slices Wholemeal breadWholegrain cereal Brown riceRice noodlesCouscousQuinoaPumpkin seedsSesame seedsUnsalted nutsCanned tunaCanned salmonCanned chickpeasCanned beetrootSemi-dried tomatoesPestoWasabiWholegrain mustardDijonnaiseLow-fat whole egg mayonna iseTomato chutneyQuince pasteCranberry sauceSoy sauce, salt reducedSweet chilli sauceBalsamic vinegarOlive oil

From the greengrocer

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TM

Here is a list of ingredients you’ll need for the Vita-Weat recipes, as well as some essentials to keep on hand.

Vita-Weat Meal Plan

Breakfast

Morning tea

Lunch

Afternoon tea

Dinner

Evening

40g wholegrain flake cereal with ½ cup skim milk & 1 small sliced banana

Vita-Weat with Pumpkin & Tomato Chutney (pg 6)

Lunch slices with Turkey, Hummus, Cheddar & Cucumber (pg 11)

Small skim milk fruit smoothie (~300ml)

Chicken, Broccolini and Snow Pea Stir-Fry: 125g skinless chicken breast fillet, stir-fried in a non-stick pan sprayed with olive oil with 2 cups sliced vegetables (broccolini, snow peas & capsicum). Toss through 1 Tbsp salt-reduced soy sauce & 1 tsp honey. Serve with ½ cup cooked rice noodles

½ cup diced rockmelon topped with 2 Tbsp low-fat yoghurt

6,270kJ(1,500kcal)

1 slice of wholemeal toast with 1 tsp margarine, 1 poached egg, shredded rocket & grilled tomato

250ml V8 Fruit & Veg Juice

Small skim flat white

2 large sushi rolls with edamame & miso soup

1 cup fruit salad

Vita-Weat with Ricotta, Pea & Mint (pg 7)

Char-grilled Lamb with Roast Vegetables:130g trim lamb fillet char-grilled or barbecued. Served with oven-roasted vegetables (e.g. ¼ sweet potato, zucchini, eggplant & red capsicum)

1 cup strawberries, with ½ cup low-fat custard & 1 Arnott’s Triple Wafer biscuit

6,295kJ(1,505kcal)

40g wholegrain flake cereal with ½ cup skim milk & 1 cup mixed berries

Vita-Weat with Pear, Cream Cheese & Quince Paste (pg 7)

Lunch Slices with Smoked Salmon & Wasabi Mayonnaise (pg 15)

1 kiwifruit

150g low-fat yoghurt

Pork San Choy Bau:125g lean pork mince, stir-fried in a non-stick pan sprayed with olive oil, with finely chopped onion, shitake mushrooms, water chestnuts & bean sprouts. Serve in 2-3 butter lettuce leaves with ½ cup steamed brown rice

Hot Milo made with 250ml skim milk with 1 Tbsp Milo

6,340kJ(1,515kcal)

2 wholegrain breakfast biscuits (e.g. Weet-Bix or Vita Brits) with ½ cup skim milk & 1 small sliced banana

Small skim flat white

250ml V8 Fruit & Veg Juice

Tuna Wrap: 1 slice Mountain Bread with 95g can tuna, salad & 2 tsp low-fat mayonnaise

Vita-Weat with Goats Cheese, Avocado & Cherry Tomatoes (pg 5)

Pan-fried Tofu with Vietnamese Coleslaw Salad:2 cups finely sliced vegetables (e.g. carrot, green & red cabbage, capsicum, shallots, bean sprouts) drizzled with lime juice & crushed garlic. Serve with 160g firm tofu, pan-fried in a non-stick pan with 1 tsp olive oil, & sprinkled with 2 tsp unsalted, chopped cashews

150ml glass wine

1 cup sliced strawberries with 150g low-fat yoghurt

6,340kJ(1515kcal)

½ cup untoasted muesli with ½ cup skim milk, 1 cup mixed berries & 100g low-fat yoghurt

12-14 Vita-Weat Rice Crackers with 2 tbsp salsa

430g microwave bowl minestrone soup with 2 Lunch Slices with 2 tsp margarine

Small skim flat white1 kiwi fruit

Grilled Fish with Steam Vegetables:150g firm white fish (e.g. blue-eye) grilled on a hot plate sprayed with olive oil. Serve with 2 cups steamed vegetables (e.g. bok choy, broccoli, mushrooms, shallots), tossed with 1 Tbsp salt-reduced soy sauce & ½ cup steamed Basmati rice

½ cup fruit salad with 2 small scoops low-fat ice cream

6,290kJ(1,505kcal)

1 toasted wholemeal Engl ish muffin with 1 Tbsp reduced-fat cream cheese, 50g smoked salmon & baby spinach

Small skim flat white

1 medium orange

Lunch Slices with Lamb, Tzatziki, Red Onion & Roasted Capsicum (pg 13)1 medium, sliced banana with 200g low-fat yoghurt

6 Vita-Weat Grain Crackers with 2 tbsp eggplant dip 250ml V8 Original

Grilled Steak & Salad:125g lean beef f i l let barbecued or char-grilled Serve with salad of baby spinach, sliced tomato, c u c u m b e r , s t e a m e d asparagus & 1.5 Tbsp roasted walnuts. Drizzle with 2 Tbsp balsamic vinegar

150ml glass wine

2 p ieces L indt dark choco la te

6,340kJ(1515kcal)

2 slices sourdough toast with 2 Tbsp reduced-fat ricotta cheese & 1 cup grilled mushrooms

250ml V8 Fruit & Veg Juice

Small skim flat white

Lunch Slices with Turkey, Cranberry & Baby Spinach (pg 15)

Vita-Weat with Goats Cheese, Semi Dried Tomato & Pesto (pg 5)

Easy Homemade Pizza:1 medium wholemeal pizza base topped with 2 Tbsp tomato paste, 1-2 cups sliced vegetables (e.g. mushroom, capsicum, zucch in i ) , 50g sliced prosciutto, 5 sliced olives & 1/3 cup shredded, reduced-fat cheddar cheese

1 medium peach with 100g low-fat yoghurt

6,320kJ(1510kcal)

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