This is another feature of the ABC of Healthy Living where we provide nutritious – as well as delicious recipes to fortify our commitment to help you to become healthy. I think most people will love this first recipe.

In fact it’s one of my favourites.

Fish Chowder

A soup made with fish stock and traditionally called Fish Chowder

Fish Chowder



2½ cups water

500g white fleshed fish fillets, skinned & cut into pieces

30g butter

4 rashers rindless bacon, chopped

1 onion, chopped

1 clove garlic, crushed

2 medium potatoes, peeled & cubed

2½ cups milk

3 tablespoons plain flour

1 bay leaf

170 gm. can crab meat, drained (or if available fresh crab meat)

2 teaspoons lemon juice, optional

Salt & pepper to taste


 Bring the water to the boil in a large saucepan. Add fish & simmer for 10 minutes. Drain; reserving 1 cup of cooking liquid.

Flake the fish, removing all bones. Set aside.

Melt the butter in same pan & sauté the bacon, onion & garlic until the onion is tender.

Add the potatoes & sauté for 2 minutes.

Add reserved stock. Blend a little of the milk with the flour to form a paste. Stir into pan with remaining milk & bay leaf. Bring to the boil. Reduce heat & simmer for 20 minutes or until the potatoes are tender.

Stir in the fish, crab meat & lemon juice (if using) & salt & pepper. Cook for 5 minutes. Remove bay leaf from the soup before serving.

Serve garnished with 2-3 small cooked prawns or scallops & freshly ground black pepper.




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Thai Chicken Curry

This is a great recipe providing protein, vegeatables and the good oils.

1 teaspoon oil

500g chicken breast, sliced *

1 onion, chopped

2 slender eggplants, thinly sliced

2 tablespoons red curry paste, Valcom brand

375ml can coconut milk

1 teaspoon chicken stock powder

100g green beans, trimmed & halved

1 red capsicum, thinly sliced

1 tablespoon Thai fish sauce

Juice of ½ lime

2 tablespoons brown sugar

2 tablespoons coriander leaves

100g frozen peas & beans

2 cups long grain rice, cooked, to serve.

Thai Chicken Curry









Heat oil in a wok or frying pan; cook chicken, onion & eggplant on medium for 5 minutes.  Add curry paste; cook 1 minute; stir in coconut milk, stock powder & bring to the boil. Add beans & capsicum & simmer, uncovered, 15 minutes or until chicken is cooked through, stirring occasionally.

Add fish sauce, lime juice & sugar. Serve with rice & sprinkle with coriander leaves.


* Prawns and/or white fish fillets work great in this recipe too

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