Recipes
Lentil Korma Curry with Tray Roasted Pumpkin
Owing to their beautiful orange colour, pumpkins are a great source of beta carotene, which when converted to vitamin A in the body is needed for healthy vision.
Owing to their beautiful orange colour, pumpkins are a great source of beta carotene, which when converted to vitamin A in the body is needed for healthy vision.
Pumpkins are also a great source of vitamin C, which supports the body’s immune system.
This recipe is also made healthier by swapping cream for Greek yoghurt, which helps to lighten up the kilojoules without compromising on the creamy, comfort food flavour.
Recipe by Georgia Houston from GH Nutrition
Ingredients
1 red onion, peeled and cut into thin wedges
800g Japanese pumpkin, peeled and cut into small cubes
1/3 cup korma curry paste
1/2 cup hot water
400g can lentils, drained and rinsed
1/2 cup plain or Greek yoghurt, plus extra to serve
1/4 cup flaked almonds, toasted
1/2 cup mint leaves, roughly chopped
1/2 cup coriander leaves, roughly chopped
Steamed jasmine rice, to serve
Equipment
ROASTING TRAY
Recipe
Cook rice as per packet instructions.
Preheat oven to 240C. Place the onion, pumpkin and curry paste in a roasting tray and toss to coat. Pour in the water and cover tightly with foil. Cook for 10 minutes.
Remove the foil, add the yoghurt and lentils and cook for a further 40 minutes.
Top the curry with the almonds, mint and coriander.
Serve with rice and yoghurt.
Roast Cauliflower Salad with Pearl Couscous and Tahini Dressing
Pearl couscous, za’atar spice, fresh parsley and a creamy tahini dressing fill this cauliflower salad with contrasting textures and flavours
Pearl couscous, za’atar spice, fresh parsley and a creamy tahini dressing fill this cauliflower salad with contrasting textures and flavours. A delicious side dish to go with any meal.
Recipe by GH Nutrition
Ingredients
1/3 cup Extra Virgin olive oil
3/4 cup pearl couscous
1 medium cauliflower, cut into thin steaks through the stem
1.5 cups salt-reduced vegetable stock
2 tbsp za’atar
1 tbsp freshly squeezed lemon juice
1/2 cup almonds, roughly chopped
Sea salt and freshly ground black pepper, to season
Fresh parsley, to serve
1 tbsp lemon zest, to serve
Crusty sourdough bread, to serve
Tahini dressing:
1/4 cup unhulled tahini
1/4 cup Greek yoghurt
1/3 cup water
2 tbsp fresh lemon juice
1 garlic clove, minced
Sea salt and freshly ground black pepper, to season
Equipment
saucepan
Large Frypan
Recipe
Heat 1 tbsp olive oil in a saucepan over medium heat. Add couscous and toss to coat (1 minute). Add vegetable stock and bring to the boil. Reduce heat to low, cover and simmer until cooked (8-10 minutes). Set aside.
Meanwhile, heat remaining olive oil in a large frying pan over medium-high heat. Add cauliflower steaks and cook for 15 minutes, turning occasionally, until golden brown. While the cauliflower is cooking, prepare the tahini dressing.
Once cauliflower is cooked, add za’atar to the frying pan and toss to coat the cauliflower. Add almonds and couscous, tossing to combine.
Plate up and serve with fresh parsley, lemon zest and sourdough. Drizzle over tahini dressing and season to taste.
Caramelised Tomato and Pearl Couscous Salad
Take advantage of seasonal tomatoes with this delicious and healthy salad recipe.
Take advantage of seasonal tomatoes with this delicious and healthy salad recipe. Adding a whole wheat couscous not only provides a delicious nutty flavour to the meal but it also amps up the fibre intake, meaning that it will keep you feeling fuller for longer.
Recipe by GH Nutrition
Ingredients
500g cherry tomatoes, washed and drained
1 red onion, sliced into wedges
3 cloves garlic, crushed
1 tbsp extra-virgin olive oil
1 tbsp caramelised balsamic vinegar
2 cups whole wheat pearl couscous
2 cups boiling water
1 vegetable stock cube
1/4 cup pitted olives
1/2 cup parsley leaves, torn
1/2 cup flaked almonds
1/4 cup soft goats cheese, crumbled
Sea salt and cracked black pepper, to season
Equipment
BAKING TRAY
LARGE SERVING PLATTER
Recipe
Preheat a fan-forced oven to 180 degrees celsius.
Add the cherry tomatoes and onion wedges to a baking tray lined with baking paper. Drizzle over the olive oil, vinegar and season with sea salt and cracked black pepper. Bake in the oven for 30 minutes, or until the tomato skins start to split and the onion is cooked and caramelised.
While the tomato mixture is cooking, add the couscous, boiling water, stock cube and garlic to a medium bowl. Mix to combine and cover with a lid or chopping board, for 12-15 minutes, or until liquid has evaporated. Use a fork to fluff up.
On a large serving platter, scatter the couscous, roasted tomatoes and onion. Top with the almonds, parsley, flaked almonds, goats cheese and season with sea salt and cracked black pepper.
Duck Fat Roasted Potatoes
Potatoes roasted in duck fat and seasoned with rosemary and sea salt are widely recognised as the crispiest, tastiest and the best in the world.
Potatoes roasted in duck fat and seasoned with rosemary and sea salt are widely recognised as the crispiest, tastiest and the best in the world. Follow this simple recipe and pair the potatoes with a protein dish of your choice.
Recipe by Accredited Practising Dietitian Georgia Houston from GH Nutrition
Ingredients
1kg Dutch cream potatoes, skin on, cut into quarters
100g duck fat
1 garlic head, cloves separated
2 tbsp rosemary leaves
Equipment
LARGE SAUCEPAN
LARGE ROASTING PAN
Recipe
Place the potatoes in a large saucepan of cold salted water. Bring to the boil over high heat and cook until just softened (10 minutes). Drain and return potatoes to saucepan. Shake pan to roughen edges.
Heat duck fat in oven in a large roasting pan lined with baking paper until melted (3-4 minutes).
Add potatoes, garlic cloves and rosemary and coat in duck fat. Season with salt and roast until crisp and dark golden (30 minutes).
Roasted Plum and Frekkeh Salad with Chicken and Feta
Frekkeh is an ancient grain from the Middle East that has a nutty, slightly smoky flavour, adding some oomph to porridges, salads and soups.
Frekkeh is an ancient grain from the Middle East that has a nutty, slightly smoky flavour, adding some oomph to porridges, salads and soups. Low in fat and high in protein and fibre, frekkeh is a good option for those focused on weight loss, as it will keep you feeling fuller for longer.
RecipeRecipe by Accredited Practising Dietitian Georgia Houston from GH Nutrition
Ingredients
6 plums, halved, stones removed
70mL extra-virgin olive oil
150g frekkeh
150g feta, crumbled
1 barbeque chicken, shredded
1 punnet baby shiso red (or substitute for any baby micro herb)
1/2 cup lat-leaf parsley, torn
60g pistachios, chopped
Juice of 2 lemons and zest of 1 lemon
Equipment
BAKING TRAY
SAUCEPAN
Recipe
Pre-heat oven to 200C. Place plums cut-side up on an oven tray lined with baking paper. Drizzle with 2 tbsp oil, season with salt and pepper. Roast until tender (20 minutes) and set aside.
Meanwhile, cook frekkeh in a saucepan of boiling salted water until tender (30-40 minutes). Drain well, spread on a large baking tray and set aside to cool.
Combine frekkeh, chicken, baby shiso red, parsley, pistachios, lemon juice and rind, remaining oil, plums and plum roasting juices on a large serving platter. Season with salt and pepper. Toss gently to combine.
Top with feta and serve.
Winter Porridge with Cinnamon Apple Topping
The best thing about porridge is you can add your favourite toppings. Here we’ve combined creamy oats with seasonal apples, cinnamon and vanilla for a real morning treat.
The best thing about porridge is you can add your favourite toppings. Here we’ve combined creamy oats with seasonal apples, cinnamon and vanilla for a real morning treat.
Recipe by GH Nutrition.
Ingredients
1 CUP ROLLED OATS
2 cups milk or water or half/half, milk adds a delicious creaminess to this recipe
1 tsp chia seeds
1 tsp LSA mix
1 green apple
1 tbsp rice malt syrup
1⁄2 tsp ground cinnamon
1⁄4 tsp vanilla bean paste
1/4 cup walnuts, chopped, optional
All ingredients sourced from Market Health Food at the Fyshwick Markets.
Recipe
Peel the apple, core and cut into eighths. In a bowl, add the apple, rice malt syrup, cinnamon, vanilla and walnuts and toss to coat. Let marinate for 15 minutes, if time permits.
Heat a medium frypan over medium-high heat. Add the cinnamon apple mixture and cook, stirring occasionally, for 5 minutes, or until the apple is tender and caramelised.
Meanwhile, heat a small saucepan over medium heat. Add the oats, milk, chia seeds and LSA and stir to combine. Once simmering, turn heat down to low, and allow the oat mixture to continue to simmer away for about 5 minutes, or until cooked.
Divide the mixture between bowls and top with the cinnamon apples.
Fish and Vegetable Pie
This simple fish pie recipe is quick and easy to prepare for those midweek family meals.
This simple fish pie recipe is quick and easy to prepare for those midweek family meals.
Recipe from GH Nutrition
Ingredients
150g unsalted butter
50g wholemeal flour
500ml milk
25g parmesan, grated
1 brown onion, diced
300g smoked cod fillet, skin removed, cut into chunks
300g salmon fillet, skin and bones removed, cut into chunks
300g snapper fillet, skin and bones removed, cut into chunks
100g baby spinach
200g mixed frozen vegetables i.e. peas, cauliflower, broccoli
Puff pastry sheets, frozen or fresh
Fresh rocket leaves, washed, to serve
Lemon wedges, to serve
Equipment
Large Saucepan
Small Saucepan
Baking Dish
Recipe
Preheat oven to 180 degrees Celsius. Melt 50g butter in a large saucepan over medium-heat. Add the flour and stir until combined. Cook for 1 minute, then gradually add the milk. Bring to a simmer and cook for 5 minutes, or until thick. Add the parmesan and stir to combine. Season with sea salt and cracked black pepper. Set aside.
In a small saucepan melt 25g butter over medium heat, add the onion and cook for 5 minutes, or until tender. Add the onion to the white sauce along with diced fish, baby spinach and mixed frozen vegetables. Season with salt and cracked black pepper.
Pour mixture into a baking dish. Top with pastry. Melt remaining butter and brush over the pastry. Bake for 20-35 minutes, or until golden.
Serve with rocket and lemon wedges.
Fragrant Fish and Lentil Curry
Aside from being a flavour bomb, this homemade curry powder brings with it a range of health benefits.
Aside from being a flavour bomb, this homemade curry powder brings with it a range of health benefits, including anti-inflammatory properties from the turmeric. Rich in protein and full of vegetables, this recipe makes for a nourishing and hearty meal best shared around the table.
Recipe by Accredited Practising Dietitian Georgia Houston from GH Nutrition
Ingredients
Extra-virgin olive oil, to drizzle
1 sweet potato, skin on, cut into 2cm chunks
1 carrot, skin on, coarsely chopped
1 brown onion, diced
4cm knob of fresh ginger, grated
3 cloves garlic, grated
1 long red chilli, finely chopped
Seat salt and cracked black pepper, to season
2 tsp ground turmeric
1 + ½ tsp cumin seeds
1 + ½ ground cumin
1 + ½ ground coriander
1 tsp garam masala
Seeds from 3 cardamom pods, crushed
2 vegetable stock cubes, crushed
6 small Roma tomatoes, finely diced
150g lentils, soaked in cold water for 1 hour, rinsed and drained
5 cups of water
600g barramundi, or another firm white fish, cut into 2cm chunks
1 large handful baby spinach
Juice of 1 lemon
1 cup uncooked brown rice
1 cup unsweetened Greek yoghurt, to serve
Fresh coriander leaves, to serve
Equipment
BAKING TRAY
Large saucepan
Recipe
Pre-heat oven to 200 degrees Celsius.
Place sweet potato and carrot on a baking tray lined with baking paper and drizzle with olive oil. Season with sea salt and cracked black pepper. Bake for 20-30 minutes, or until tender.
Meanwhile, heat olive oil in a large saucepan over medium heat. Cook the onion, ginger, garlic and chilli until golden. Add the spices and stir until fragrant. Add the tomatoes and cook for 5 minutes. Add the stock cubes, lentils and water and bring to the boil. Turn down the heat and simmer for 30 minutes, or until the lentils are cooked and the sauce begins to thicken.
While sauce is simmering, place 1 cup uncooked brown rice in a medium saucepan. Add 2 cups of water and turn heat to high to bring to the boil. Reduce heat and simmer, covered, for 25 minutes. Remove from heat and stand, covered, for 5 minutes.
Once the sweet potato and carrot is cooked, add to the curry mixture and stir to combine. Add the barramundi and gently simmer for 5 minutes, or until the fish is just cooked through. Add the spinach leaves and lemon juice and stir through. Season with sea salt and cracked black pepper.
Serve the curry with brown rice, Greek yoghurt and fresh coriander.
Pipis with Rice, Lemon and Parsley
Pipis are a low fat, high protein seafood choice.
Pipis are a low fat, high protein seafood choice. Full of healthful minerals and vitamins, such as selenium, zinc, iron, magnesium and B vitamins and filled with omega-3 fatty acids, pipis help to manage and reduce heart disease risk.
Purchase your fresh, quality seafood from either Ocean Fresh Seafoods or Sea Harvest at the Markets.
Recipe by Accredited Practising Dietitian Georgia Houston from GH Nutrition
Ingredients
350g arborio rice
2 tbsp extra-virgin olive oil
2 garlic cloves, finely chopped
1kg pipis, from either Sea Harvest or Ocean Fresh Seafoods
200mL dry white wine
1/2 cup flat-leaf parsley, chopped
Zest and juice of 2 lemons
Fresh crusty bread, to serve
Equipment
Large saucepan
Recipe
Gently scrub pipis under cold running water. Place them in a bowl of salted water until you are ready to use them.
Cook rice in a large saucepan of boiling salted water until al dente (12-15 minutes), drain and return to pan.
Meanwhile, heat oil in a large saucepan over medium-high heat. Add onion and garlic and stir occasionally until fragrant (4-5 minutes).
Heat a separate saucepan over high heat. Add pipis and wine, cover with a lid and shake pan occasionally until pipis open (2-3 minutes). Remove from heat.
Transfer pipis with a slotted spoon to onion mixture, strain cooking liquid over pipis. Add parsley and lemon zest and lemon juice. Season to taste. Add mixture to the rice and stir to combine.
Serve with fresh crusty bread to mop up the remaining juices.
Chocolate Pots
Who among us does not love a deliciously creamy chocolate mousse!
Who among us does not love a deliciously creamy chocolate mousse! Well, these delightful and easy chocolate pots fit the bill. They are smooth and ever so chocolatey with a hint of chewy nougat. They are simply divine, take no time at all to make and look sensational in a jar or retro teacup to serve!
Recipe by Ang Quinlan from GH Nutrition
Ingredients
600 ml thickened cream
360-gram bar of Toblerone
Pinch of salt
Equipment
Saucepan
Serving Jars or Teacups
Recipe
Place cream and Toblerone in a saucepan over low heat mixing until thoroughly combined.
Add a tiny pinch of salt and mix well.
Pour mixture into serving jars or teacups as desired.
Refrigerate overnight.
Serving suggestions:
· Add whipped cream and chocolate chards
· A shot of coffee and top with chocolate-coated coffee beans
· Persian fairy floss or
· Hint of orange liqueur or Baileys Irish cream.
Healthy Apple Crumble
With apples in season and the temp a little colder, it makes for the perfect apple crumble weather.
With apples in season and the temp a little colder, it makes for the perfect apple crumble weather. This healthy version uses the sweetness of the apples so you don’t have to add any sugar! Prepare for the house to be filled with the sweet aromas of cinnamon and spice!
Ingredients
APPLE FILLING:
5 large Granny Smith apples, peeled, core removed, and sliced into small wedges
1/3 cup honey
1/2 teaspoon cinnamon
1/4 teaspoon allspice
4 x cloves
TOPPING:
1 cup oats
1/2 cup almond meal
1/2 cup flaked coconut
1/2 cup pecans, roughly chopped
Pinch sea salt
4 tbsp coconut oil, melted
Equipment
BAKING DISH
Recipe
Pre-heat oven to 180 degrees. Place prepared apples, honey and spices into a bowl and toss to coat. Pour into the baking dish and bake for approximately 20 minutes or until apples have softened.
Meanwhile, in a medium mixing bowl, stir together oats, almond meal, pecans, coconut and salt. Mix in melted coconut oil and stir until dry ingredients have moistened throughout.
Once apples have baked, give them a stir.
Evenly distribute the crumble topping over the apples. Note: no need to pack down.
Return to oven and bake for a further 30 minutes or until filling is bubbling around the edges and the top is golden brown.
Serve with Greek yoghurt and honey for a healthy breakfast option or with vanilla ice-cream for a crowd-pleaser dessert!
Coconut Rice with Orange Spiced Rhubarb
Rhubarb is in season during Australian winter and this recipe is a great way to make use of it.
Rhubarb is in season during Australian winter and this recipe is a great way to make use of it. However, feel free to replace it with any other stewed fruit such as apples or pears, or fresh strawberries.
This better-for-you coconut rice is delicately spiced with rhubarb and orange, making it a delicious partner to creamy rice. Enjoy it warm after dinner.
Recipe by Accredited Practising Dietitian Georgia Houston from GH Nutrition.
Ingredients
2 x 400mL light coconut milk
1/2 cup basmati rice
1 vanilla bean, split lengthways
1 bunch rhubarb, trimmed into 6cm lengths
1 orange, rind finely grated, juiced
1/2 tsp ground cinnamon
1/2 tsp Chinese five spice
Equipment
Large saucepan
BAKING TRAY
Recipe
Place the coconut milk, rice and vanilla bean in a saucepan over medium heat. Cook, stirring, for 10-15 minutes or until the mixture comes to a simmer. Reduce heat to low and cook, stirring, for 15-20 minutes or until mixture thickens and rice is creamy. Remove from heat.
While the rice is simmering, preheat oven to 180C. Line a baking tray with baking paper. Place the rhubarb in a single layer on the prepared tray. Sprinkle with the orange rind and pour over the orange juice. Sprinkle with the spices. Bake for 25-30 minutes or until rhubarb is tender but still holds its shape.
Divide rice between bowls and top with rhubarb. Drizzle with maple syrup for some extra sweetness.
Blueberry, Lemon and Yoghurt Muffins
Muffins have the benefit of being suitable for breakfast or as a snack any time of the day.
Muffins have the benefit of being suitable for breakfast or as a snack any time of the day.
This basic muffin recipe has been made healthier by substituting for wholemeal flour for added fibre, oats for slow burning energy, yoghurt for a calcium boost, olive oil for healthy fats and the berries for added natural sweetness.
If not consumed within 3 days, wrap in glad wrap and freeze. Thaw out prior to eating.
Recipe by Accredited Practising Dietitian Georgia Houston from GH Nutrition
Ingredients
2 + 1/2 cups wholemeal self-raising flour
1/2 cup honey
3 eggs, lightly whisked
3/4 cup extra-virgin olive oil
1/2 cup Greek yoghurt
1/3 cup rolled oats, plus extra for sprinkling
1 cup blueberries, frozen or fresh
1 lemon rind
Equipment
Muffin Tin
Recipe
Pre-heat oven to 180C. Place the flour, honey, eggs, oil and yoghurt in a bowl and mix until just combined.
Gently fold through oats, blueberries and lemon rind.
Divide the mixture between 12 x 1/2 capacity muffin tins lined with paper cases.
Sprinkle with extra oats and bake for 30 minutes or until golden and cooked through when tested with a skewer. Let cool on a wire rack.