Healthy Nacho Bowl
4 Helga's Mixed Grain Wraps
Olive oil cooking spray
3 corn cobs
1 large red capsicum, diced
½ Iceberg lettuce, shredded
½ cup Greek yoghurt
1 avocado, peeled and chopped
½ cup coriander leaves and lime wedges to serve, optional
600g chicken breast fillet
1 tsp smoked paprika
¼ tsp chilli flakes
4 tsp olive oil
1 red onion, finely chopped
400g can no added salt diced tomatoes
½ cup coriander leaves, chopped
400g can black beans, drained and rinsed well
For the filling; preheat fan forced oven to 200°C. Sprinkle both sides of the chicken with paprika and chilli flakes. Heat half the oil in a medium sized frying pan over medium-high heat. Add chicken. Cook for 3 minutes each side until golden. Transfer chicken to the oven and cook for a further 10-12 minutes until cooked through. Remove from the oven, cool for 5 minutes then shred.
Add remaining oil to the frying pan with the onion, cook for 3 minutes until soft. Add the tomatoes, simmer for 3-5 minutes until it thickens. Add the coriander, chicken and black beans, cook for 5 minutes until warmed through.
Meanwhile, lightly spray Helga's wrap with olive oil, press each into a 18cm (base) cake tin or arrange over upside-down heatproof bowls. Place on a tray and bake for 10 minutes until light golden. Cool for 1 minute then remove to a wire rack, repeat with remaining wraps.
Place the corn in a frying pan, cook for 4 minutes, rotating as they start to char on each side. Remove to a board and slice kernels from the cob.
To serve, spoon the chicken mixture into wrap bowl. Add the corn, capsicum and lettuce. Top with a dollop of yoghurt, avocado and coriander. Serve with lime wedges.
Leading dietitian urges Australians to reduce salt intake
Ahead of World Salt Awareness Week, Susie Burrell puts the spotlight on salt levels in wraps, and shares four new lower-salt recipes to try at home with Helga's
In the lead up to World Salt Awareness Week (12 – 18 March), Helga's and leading dietitian, Susie Burrell are calling on Australians to be aware of how much salt they consume. New research1 shows Australians are consuming 9.6 grams of salt per day, almost double the World Health Organisation's maximum daily recommendation of 5 grams, and Susie wants people to start making changes.
"Australians are consuming worrying levels of salt, but it's an easy fix if you're aware of what's in the food you're eating. Swapping to lower salt food options is one of the best ways to make positive changes to your diet, so it's essential to read the labels of packs and make comparisons between brands," Susie says.
"There are many popular pantry items people are consuming that can potentially have high salt levels, including wraps. Not all wraps are the same, and the market leading brand contains high levels of salt," Susie continues. A team of researchers from the University of Newcastle undertook an evidence-based analysis of 22 of Australia's top selling wraps brands and found some of the top sellers, which are often considered healthy options, are packed with salt and contain artificial preservatives.
The study found Helga's Traditional White and Mixed Grain wraps contain 40% less salt than the market leading wrap and no artificial preservatives2. It's for this reason Susie is urging people to check and understand food labels and what they're consuming:
"Wraps that contain around 600mg of sodium per 100g or less are considered to be moderate in salt according to the UK Food Standards Agency. Steer clear of anything over 600mg of sodium per 100g3 as that's considered to be high in salt," explains Susie.
For more information on salt and the recipes, visit: www.shapeme.com.au or https://www.facebook.com/helgasbakehouse/
Helga's wraps are available in Traditional White, Mixed Grain and Lower Carb variants at your local Coles, Woolworths and independent supermarkets. RRP: $5
Fold-Over Roast Vegetable Pies
4 Helga's Traditional White Wraps
1 red capsicum, cut into 2cm pieces
200g cauliflower, cut into small florets
1 (375g) eggplant, cut into 2cm pieces
1 red onion, cut into wedges
400g butternut pumpkin, peeled, cut into 2cm pieces
1 large carrot, cut into 3cm pieces
1 (260g) small sweet potato, peeled, cut into 2cm pieces
1 large (300g) beetroot, peeled, cut into 2cm pieces
2 large garlic cloves, thinly sliced
1 tsp ground cumin
1 tsp ground coriander
3 tbs olive oil
4 tbs passatta
300g fresh ricotta
1 egg yolk, lightly beaten
60g baby rocket,
150g chopped cherry tomatoes
½ cup basil leaves
20g shaved parmesan
Extra virgin olive oil
Preheat fan forced oven to 200°C. Combine capsicum, cauliflower, eggplant and onion in a lightly greased roasting pan. Combine the pumpkin, carrot, sweet potato and beetroot in another pan. Scatter garlic, cumin and coriander evening over both pans. Drizzle with olive oil, toss gently to coat all vegetables. Roast 45-50 minutes until tender.
Spread the passatta evenly over each Helga's wrap. Top one half of each wrap with ricotta and add the vegetables. Brush edge of each wrap lightly with egg yolk, then fold the wrap over the filling to enclose vegetables and press edges together to seal.
Place the folded wrap onto a large baking tray lined with baking paper. Brush the top of the wrap lightly with the egg and bake for 18-20 minutes until golden.
Combine the salad ingredients together and serve with the pies.