Recipes
Healthy Thai-Style Fried Rice
This healthy Thai-Style Fried Rice recipe comes bursting with the tastes and flavours of Thai cuisine and is ready in just 30 minutes!
This healthy Thai-Style Fried Rice recipe comes bursting with the tastes and flavours of Thai cuisine and is ready in just 30 minutes! This version is topped with a fried egg and cooked with fresh lime leaves, chilli sauce and shredded coconut for a fun and delicious alternative to the classic Thai Fried Rice.
Recipe by Accredited Practising Dietitian Georgia Houston from GH Nutrition.
Ingredients
3 cups water
1 + 1/2 cups basmati rice
2 cubes vegetable stock
Extra-virgin olive oil
1/2 cup shredded coconut
2 carrots, skin left on, finely chopped
2 red capsicum, finely chopped
2 bunches of mixed Asian greens i.e. choy sum, bok choy, washed and roughly chopped
4 cloves garlic, grated
2 knobs ginger, grated
4 kaffir lime leaves, remove the centre vein and finely chop
1 bunch coriander leaves, finely chop
1 bunch spring onion, finely chop
1 long red chilli, finely chopped
2 lemons, cut into wedges
1/3 cup chilli sauce
1/3 cup soy sauce
4 free-range eggs
Crispy shallots, to serve
Roasted peanuts, to serve
Equipment
Medium saucepan
Large Frypan
Recipe
In a medium saucepan, bring the water and rice to the boil over high heat. Crumble in the vegetable stock. Reduce the heat to medium and let simmer, uncovered, stirring occasionally for 10 minutes. Drain any excess water and set aside.
While the rice is cooking, heat a large frypan over medium-high heat. Add the coconut and cook, until golden, for 5 minutes. Transfer to a small bowl. Return the pan back to the heat and drizzle with olive oil. Add the carrot and capsicum and stir-fry for 5 minutes, or until tender. Add the Asian greens, garlic, ginger and lime leaves and stir-fry for 2 minutes, or until fragrant.
Add the sweet chilli sauce and soy sauce to the veggies and stir to coat. Add the cooked rice and stir for 2 minutes. Remove the pan from the heat and stir in the coconut, spring onion, 1/2 the coriander and a generous squeeze of lemon juice.
In a large fry-pan, heat a drizzle of olive oil over medium-high heat. When hot, crack the eggs on top. Cook until the egg whites are cooked and the yolks are just firm.
To serve the fried rice, divide the rice mixture between four bowls and top each with a fried egg. Garnish with crispy shallots, roasted peanuts, shredded coconut, chilli, the remaining coriander and remaining lemon wedges.
Pork and Pineapple Thai Red Curry
A tropical taste sensation, this pork and pineapple Thai red curry will brighten up your midweek meal.
A tropical taste sensation, this pork and pineapple Thai red curry will brighten up your midweek meal.
Recipe courtesy of Taste and re-created by Accredited Practising Dietitian Georgia Houston from GH Nutrition.
Ingredients
1 tbsp extra-virgin olive oil
1 brown onion, finely chopped
500g pork fillet, thinly sliced
2 tbsp Thai red curry paste
270mL coconut milk
1 cup salt-reduced chicken stock
1 + 1/2 tbsp fish stock
1/4 pineapple, peeled, cored, roughly chopped
1 tbsp lime juice
1/4 cup fresh coriander leaves
Steamed rice, to serve
Equipment
LARGE WoK
Recipe
Prepare rice as per packet instructions. Aim for 1/2-1 cup cooked rice, per person.
Meanwhile, heat a large wok over high heat. Add oil and onion. Stir-fry for 3 minutes or until softened.
Add pork and stir-fry for 3 minutes or until browned.
Once cooked, add curry paste and cook for 1 minute or until fragrant.
Add coconut milk and stock. Bring to the boil. Reduce heat to medium. Simmer, stirring occasionally, for 5 to 7 minutes or until sauce thickens and pork is cooked through.
Add fish sauce and pineapple. Simmer for 2 minutes or until heated through. Stir in lime juice.
To serve, spoon curry into serving bowls. Top with fresh coriander and serve with rice.
Jar Salad - Greek Style with Lamb Backstrap
This fresh and crunchy salad is served in a jar ready to go for a spectacular summer picnic or a fabulous quick work lunch option.
This fresh and crunchy salad is served in a jar ready to go for a spectacular summer picnic or a fabulous quick work lunch option. Add tender slices of lamb backstrap for a truly authentic Greek salad delight. Just shake the jar, open the lid and you are ready to enjoy!
Recipe by Ang Quinlan from GH Nutrition
Ingredients
2 pieces of lamb backstrap
1 tablespoon olive oil
Salt and pepper, to taste
2 punnets cherry tomatoes, halved (leave some whole)
1 cup chickpeas, rinsed and drained
2 Lebanese cucumbers, cut and diced
4 tablespoons black pitted olives
1 packet baby spinach leaves
1 iceberg lettuce, shredded
1 pack Greek feta, cut into cubes
4 mason jars for serving
Dressing:
1 cup good quality olive oil
1 tablespoon fresh oregano leaves roughly chopped
2 lemons, freshly squeezed
1 tablespoon apple cider vinegar
Salt and pepper to taste
1 clove crushed garlic (optional)
Equipment
Large Pan
Mason Jars
Recipe
Heat a large pan on medium heat. Baste the lamb backstrap with 1 tablespoon of olive oil, and sprinkle with salt and pepper to taste. Cook each side for 2-3 minutes for medium-rare. Set aside.
Combine all dressing ingredients and pour into mason jars in equal quantities.
Layer each salad ingredient: tomatoes, cucumber, olives, chickpeas, iceberg lettuce, feta, and top with spinach leaves.
Slice the lamb backstrap and add to the salad. Place lid on the jar and refrigerate until required.
When ready to eat, shake the jar to ensure the dressing covers all the salad ingredients.
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.
Asian Fish Parcels
This Asian inspired baked fish recipe is a deliciously simple and healthy dinner.
This Asian inspired baked fish recipe is a deliciously simple and healthy dinner. Best of all, it can be on the table in 30 minutes!
Recipe by GH Nutrition
Ingredients
2 x 200g ling fish
4 spring onions, white part only, thinly sliced
1/4 cup light soy sauce
1/2 tsp sesame oil
1 lime, juiced and zested
4cm fresh ginger, cut into thin matchsticks
1 long red chilli, deseeded and thinly sliced
Fresh coriander leaves, to serve
Steamed rice, to serve
400g steamed Asian greens, to serve i.e pak choi, choy sum
2 tbsp oyster sauce, for Asian greens dressing
1 tsp sesame oil, for Asian greens dressing
Equipment
2 x saucepans
Steamer
Recipe
Bring two saucepans filled with water to the boil.
In one saucepan, cook rice as per packet instructions (white rice will take about 20 minutes to cook, brown rice about 30 minutes).
Preheat a fan-forced oven to 180 degrees celsius. Cut 2 sheets of baking paper and 2 sheets of aluminium foil into 35cm lengthwise. Place 1 sheet of baking paper over 1 sheet of foil and place the fish in the middle of the paper. Repeat with the other piece of baking paper, foil and fish.
In a small bowl, combine the spring onion, soy sauce, sesame oil, lime juice and zest. Drizzle over the fish. Sprinkle fish with ginger.
Fold the parcels to enclose and place in the oven for 15 minutes, or until cooked through.
Meanwhile, add the Asian greens to a steamer on top of the second saucepan and cook for around 5 minutes, or until slightly softened but still bright green. If don’t have a steamer, add greens to the water and cook for 2-3 minutes. Remove from the steamer/drain greens and set aside. Mix together the oyster sauce and sesame oil and drizzle over Asian greens, just prior to serving.
Once the fish is cooked to your liking, open the parcels and sprinkle with chilli and coriander.
Serve with steamed rice and Asian greens.
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.