OPAL Recipes


The OPAL team has put together a collection of quick and easy to make recipes to share with the community.

This yummy food is all tasty and nutritious and bound to make eating healthy the preferred option in the Murraylands.

For printable versions of these recipes just select the appropriate Related Link.


Fruit Pikelets

Cost $1.50 per recipe (makes 20 small pikelets)


½ cup white self-raising flour

½ cup wholemeal self-raising flour

1 cup reduced fat milk

1 egg

1 apple grated and pinch cinnamon OR 2 tbs sultanas

Cooking spray


Place flours and sugar in bowl. Whisk together milk and egg until combined. Add milk mixture to dry ingredients and whisk until smooth. Stir in apple and cinnamon or sultanas.

Heat frypan over medium heat, spray with cooking spray. Place tablespoons of mixture into frypan. Turn once bubbles have risen to surface and cook until golden. Repeat with remaining mixture.


Use 1 mashed ripe banana or 1 grated pear or some canned peaches instead of apple or sultanas.

Home Made Pizzas

Serves 6


6 Wholemeal or Wholegrain Muffins

1 Red OnionPhotograph OPAL Home Made Pizzas

1 Capsicum

2 Mushrooms

2 Tomatoes

1 Cup Cheese

Pizza Paste/Sauce

100g lean ham

- For vegetarian option leave ham off


Pre heat oven to 220°c

Cut muffins in half

Smooth pizza paste onto muffins

Cut up topping ingredients into medium pieces

Add topping ingredients to muffins staring with red onion and finishing with cheese

Cook in oven for ten minutes or until brown and crunchy

Fruit Smoothies

Serves 3-4

IngredientsPhotograph OPAL Fruit Smoothies

1 Cup Reduced Fat Milk

½ Cup Reduced Fat Berry Yoghurt

½ Banana

½ Cup Frozen Berries

- You could choose to use just berries


Place all ingredients in blender and blend until smooth. A stab blender can also be used.

If fruit is in large pieces, cut them up before putting in the blender.

Serve in tall glasses.

Vegie Pikelets

Makes 12 pikelets (or 20 small pikelets)


½ Cup wholemeal self-raising flour

¼ Cup white self-raising flour

1 ½ Tbs grated reduced-fat cheese

½ zucchini, grated

1 ½ slices (35g) of honey leg ham, diced

2⁄3Cup reduced-fat milk

1 egg, lightly beaten

Olive oil cooking spray


Place flours and cheese in a bowl.

Combine zucchini, ham, milk and egg in a separate jug. Add to the flour and cheese mixture and stir until combined.

Heat frypan over medium heat, spray with cooking spray.

Place tablespoons of mixture into frypan and turn once bubbles have risen to surface. Cook until golden.

Repeat with remaining mixture.


Serves 4 people


2 large tortillas 2 large lettuce leaves

Washed and dried

½ cup low-fat cottage cheese

1 large ripe tomato chopped

¼ red onion chopped

1 small Lebanese cucumber chopped

4 walnut halves


Warm tortillas in microwave for 20 seconds. Lay a lettuce leaf on each tortilla, then top with cheese, tomato, onion, cucumber and walnuts. Wrap one end of the tortilla enclosing the filling then fold over sides.


Sliced lean meats and chutney or sliced chicken and snow pea shoots may replace the cottage cheese.

Veggie Lasagne

Serves 6


500g pumpkin or sweet potato peeled & slicedPhotograph OPAL Vegie Lasagna

2 bunches English spinach or young silver beet washed & sliced

500g reduced-fat ricotta 6 spring onions sliced

½ cup chopped parsley

12 sheets instant lasagne softened in hot water

425g jar tomato pasta sauce


2 eggs

2 tablespoons plain flour

2 cups low-fat milk

Pinch pepper & ground nutmeg to taste

½ cup grated Parmesan or Romano cheese


Preheat oven to 180 °C.

Steam the pumpkin for 3 minutes, then cool.

Plunge spinach into boiling water until wilted & drain well.

In a bowl combine drained spinach ricotta, onion & parsley.

Arrange 3 sheets of lasagne on the base of an oven proof pan (33cm x 23cm). Top with 1/3 each of pumpkin, tomato sauce & spinach ricotta mixture. Repeat twice & top with remaining lasagne sheets.


Break eggs into flour & mix well to remove lumps.

Whisk in milk, pour into a saucepan & bring to the boil, whisking until smooth & thickened.

Add pepper, pour over top of lasagna & sprinkle with cheese.

Bake for 30 minutes or until golden brown.

Fruit and Bubble Trail Mix

Serves 4 people

IngredientsPhotograph OPAL Fruit and Bubble Trail Mix

1.5 cups Rice Bubbles in a bowl

1/3 cup diced dried apricots

1/4 cup pop corn kernels

1/4 cup craisins (dried cranberries)

Patty pans to serve


Using a popcorn machine, pop the pop corn kernels

Place in a bowl with the rice bubbles, dried apricots and craisins

Mix well and spoon into patty pans.

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