10 low-energy dishes that are big on flavour

Recipes by Emma Sutton

Simple (scrumptious) salads

Bean Salad

Serves 4
This handy recipe uses a bunch of pantry staples to make an easy side-salad or quick meal.

What you’ll need:

• 420g can of kidney beans – drained
• 420g can of black beans – drained
• 420g can of corn kernels – drained
• 125g can of diced capsicum – drained
• ½ medium red onion – diced
• 1 tablespoon red chilli flakes (or to taste)
• ¼ cup fresh diced herbs of choice (dried herbs will also work fine if that’s what you have handy)
• Lemon or lime juice to taste (optional)

Method:

1. Mix all ingredients together in a bowl until well combined.
2. Serve with corn chips or protein of choice.

Store leftover salad in an airtight container for up to 5 days in the fridge.

Tip: You can also add a tin of crushed tomatoes to this mix to make baked eggs. Simply place combined salad mix and crushed tomatoes in a shallow baking dish, crack your eggs on top and bake until the whites are set (approximately 10-15 minutes in a 180°C oven)

Salmon and mango salad

Serves 4 as a side or 2 as a main
A fresh and tropical treat for your taste buds, that’s super quick to throw together.

What you’ll need:

For the salad

• 150g smoked salmon (I like the Hot Smoked Salmon from Woolworths)
• 1 mango diced – if fresh mango isn’t in season, tinned mango will work (just drain and dice)
• 1 avocado – diced
• 1 cucumber – diced
• 1 punnet of cherry tomatoes – halved

For the dressing

• 1/3 cup extra virgin olive oil (or whatever oil you have handy will work)
• 1 lemon – juiced and zested
• 1 teaspoon dijon mustard
• 2 teaspoon honey

Method:

1. Place all salad ingredients together in a bowl and mix until well combined, adding salt and pepper to taste.
2. Flake smoked salmon over the top.
3. Place dressing ingredients in a jar and shake until combined.
4. Drizzle dressing over the salad right before serving.

Watermelon salad

Serves 4 as a side or 2 as a main
Refreshing and quick to pull together — the perfect side for BBQs.

What you’ll need:

For the salad

• 250 grams watermelon – diced into large cubes
• ½ cucumber – diced
• ½ bunch of fresh mint – chopped
• 100 grams Danish feta
• Lime wedges to serve (optional)

For the dressing

• Balsamic glaze

Method:

1. Combine watermelon, cucumber and fresh mint in a bowl with salt and pepper to taste.
2. Crumble Danish feta over the top and drizzle with balsamic glaze.
3. Serve with lime wedges on the side if you desire.

Corn salsa

Serves 4
Okay, this one’s not quite a salad but it’s also not really a dip either – it’s more of a versatile side dish. Give it a go!

What you’ll need:

• 420g can of corn kernels – drained
• 1 medium orange or red capsicum – diced
• 1 red onion – finely diced
• 1 tablespoon lime juice – fresh or bottled
• 1 teaspoon of honey (chilli honey just hits different if you have it)
• 1 tablespoon fresh coriander (or fresh mint if you’re not a coriander fan)

Method:

1. Combine all ingredients in a bowl and ensure everything is evenly coated.
2. Serve with chicken skewers, fresh from the BBQ, or with corn chips.

Sandwiches, rolls and wraps

Chicken and chutney sliders

Serves 4
A great addition to BBQs, pot-lucks or as a snack while watching the footy. 

What you’ll need:

• 1 pre-cooked BBQ chicken – shredded
• 1 x 250-280 gram jar mango chutney (I like Beerenberg but whatever is on special will work)
• 10-12 slider buns or dinner rolls
• 1 cup shredded mozzarella or tasty cheese
• Salad leaves, lettuce or rocket (optional)

Method:

1. Slice dinners rolls or sliders in half and spread both sides with mango chutney.
2. Combined shredded chicken and cheese in a bowl.
3. Place chicken and cheese mix, and salad leaves if you’re using, between buns.

Tip: Sliders can be served either cold or warm. If you’re opting for warm sliders, level them up with a chutney glaze. Simply place a tablespoon of chutney and a tablespoon of boiling water in a small bowl and combine. Brush the glaze onto the rolls/buns with a pastry brush before placing in the oven for 5-10 minutes at 180°C. If you’re opting for warm sliders, make sure you put your salad leaves on after you remove them from the oven.

Italian stuffed picnic loaf

Serves 4
No picnic blanket required, this one is a great easy lunch option.

What you’ll need:

• 1 cob style loaf
• ½ jar of pesto (pesto dips also work well)
• 50-100g of spinach
• 125g mozzarella ball
• ½ jar of roasted capsicums/peppers
• 100g of pepperoni
• 100g of salami
• Any other fillings of your choice — think capers, olives, red onion, roasted eggplant, etc.

Method:

1. Place your loaf on a plate or tray and slice the top off, ensuring you leave enough room for the filling, and hollow out the loaf.
2. Spread the pesto (or dip) around the inside of the loaf.
3. Layer up your fillings and pack them in tightly.
4. Place the lid back on your cob loaf and wrap tightly in cling wrap.
5. Place something heavy on top of your loaf, a baking tray with canned goods works well, and place it in the fridge overnight (this will help the flavours sing).
6. Cut into wedges and serve.

Prawn summer rolls

Serves 4
Don’t let the name fool you, these rice paper rolls are perfect year round. Swap the protein out for whatever you have on hand, like BBQ chicken, beef or tofu.

What you’ll need:

• 1 packet of rice paper spring roll wrappers
• 1 large carrot – peeled and julienned
• 1 large cucumber – julienned
• 3 spring onions – julienned
• 100g vermicelli noodles – prepared as per packet directions
• 4 large lettuce leaves – shredded
• 200g cooked prawns – peeled and sliced in half
• Fresh mint leaves and coriander
• Hoisin, soy or sweet chilli sauce for dipping

Method:

1. Prep all of your fillings — this is key as you’ll want to work quickly with the rice paper.
2. Dip one piece of rice paper in water and lay it out on a clean chopping board.
3. Layer your ingredients in the bottom corner of the rice paper roll, being careful not to overfill it.
4. Fold over each side and roll up, tucking in the filling as needed. Repeat steps 1 through 4 until you’ve used up all of your rice paper and ingredients.
5. Serve with hoisin, soy or sweet chilli sauce.

Tuna wraps

Serves 2
These grab-and-go wraps are the perfect addition to lunch boxes. Best of all, the combinations are endless, so they’re a great way to use up leftover proteins like roast beef, BBQ chicken or tofu.

What you’ll need:

• 2 large tortillas or wraps
• 4-6 tablespoons of your favourite dip — avocado, corn relish, cream cheese or spicy capsicum are great
• 100g can of tuna
• 1 cup of lettuce – chopped
• ½ cup chopped raw veggies of choice — capsicum, carrots, cucumber, etc.

Method:

1. Smear your dip on to your tortilla/wrap.
2. Layer tuna (or protein of choice) and salad on top and simply roll up.

Something sweet

Caramilk truffles

Makes between 15-20 balls
These are sure be a hit with the whole family, and they’re great with a cuppa or a hot choccy.

What you’ll need:

• 180g block of Cadbury Caramilk chocolate
• 390g tin of sweetened condensed milk
• 250g plain biscuits (Marie, Milk Arrowroot, etc)
• 1 ¼ cup desiccated coconut (plus extra for rolling)

Method:

1. Place the biscuits into a food processor and blitz until finely crushed. If you don’t have a food processor, pop them in a zip lock bag and carefully crush them with a rolling pin.
2. Break up Caramilk chocolate block into individual squares and place in a microwave safe bowl. Zap chocolate in 30 second intervals in the microwave until melted, stirring every now and then to ensure it’s melted through. If you don’t have a microwave, gently melt the chocolate by placing it in a glass bowl over a boiling pot of water — stirring until smooth.
3. Combine crushed biscuits, melted Caramilk, coconut and condensed milk in a bowl.
4. Roll mixture into balls (the mixture will be quite sticky, this is normal) and then roll in excess coconut.
5. Place balls in a container, or tray, and chill in the fridge for at least an hour before serving.

Store in an airtight container in the fridge for up to a week or freeze for up to a month.

Peanut butter balls

Makes between 15-20 balls
An easy lunchbox staple, afternoon treat or dessert. And there’s no baking required.

What you’ll need:

• 1 cup traditional rolled oats (not instant)
• ½ cup peanut butter
• ¼ cup honey
• ¼ cup shredded coconut
• ¼ cup chocolate chips
• 1 teaspoon vanilla extract (essence is fine as well just use a little less)
• 2 tablespoons seeds of choice – I like sunflower seeds but you could use ground flaxseed, chia, pumpkin or sesame seeds

Method:

1. Mix all ingredients in a bowl and roll into balls.
2. Place on a tray or plate and let set in the fridge for 30 minutes.

Store in an airtight container in the fridge for up to a week or freeze for up to a month.

More energy saving tips

Small changes to your energy habits can make a big difference to your bill. We’ve got a range of energy-efficiency tips to help you take control of your energy usage. From summer and winter energy saving tips, and how you can save energy while working from home — right through to how you can save energy in every room of the house, we’ve got you covered.

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