For lots of great ideas about fish meals and other exciting food preparations, a copy of The Great Australian Diet Recipe Book is essential reading.

To get a whole lot of new recipes and health tips online go to the Dr John Tickell website.

Simple Smoothie Recipe

Ingredients

• 2 cups soy and/or skim milk
• A few spoons of low fat yoghurt
• Any fruits – e.g. banana, mango,berries, peach etc.
• 1 teaspoon of honey (optional)
• Few drops of vanilla essence.

Method

Mix all ingredients and keep smoothie in fridge.
* THIS IS FOR SIPPING, not guzzling

Vegetable Soup Recipe

Ingredients

• 1 large clove garlic
• 2 medium potatoes
• 2 large carrots
• 2 pumpkin wedges
• 2 zucchini
• 1 stick celery
• 1 Parsnip
• 1 brown onion
• 1 large leek
• 5-6 cups beef or vegetable stock
• 2 large diced tomatoes
• 2 bay leaves
• 1 tablespoon canola spread
• black pepper
• 1 can red kidney beans (strained)
• 250 grams frozen baby peas

Method

Melt canola in large pot. When hot, add crushed garlic and sliced potatoes, carrots, pumpkin, zucchini, celery, parsnip, onion and leek. Any other vegetable of your choice may be added.

Stir for about 3 minutes. Add diced tomatoes, stock, bay leaves and black pepper. Bring to the boil and then gently simmer until vegetables are just cooked. Add kidney beans and peas. Bring to the boil again and then remove from heat.

Discard bay leaves.

Optional - sprinkle small amount of grated low fat cheese on each bowl of soup.

Prepare a big pot of soup each week and store it in the fridge. Alternatively, if you are struggling for time - then stock up on a supply of Dr. John Tickell's 12 Vegetable Minestrone or Vegetable Soup by Sanitarium, from your supermarket).