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.
Lemon & Mustard Milk-Braised Chicken
Adding lemon, mustard and milk to your traditional roast chicken turns it from something special to a succulent masterpiece.
Adding lemon, mustard and milk to your traditional roast chicken turns it from something special to a succulent masterpiece. If you desire, add cut up veggies such as red onion, carrot and potato to the dish and let them cook slowly in the juices.
Recipe by Accredited Practising Dietitian Georgia Houston from GH Nutrition.
Ingredients
Extra-virgin olive oil
1 x 1.5kg whole chicken, tied at the legs
1 / 2 cup Dijon mustard
2 tsp mustard powder
2 cups milk
1 + 1 ⁄ 2 cups salt-reduced chicken stock
2 tsp fennel seeds
2 lemon’s worth of zest
8 sprigs fresh oregano
Sea salt and cracked black pepper, to season
Equipment
LARGE heavy-based ovenproof saucepan
Recipe
30 minutes before cooking, bring chicken out to room temperature. Marinate with olive oil, sea salt and cracked black pepper. Tie legs together with string. Preheat oven to 200 degrees Celsius.
Heat a generous drizzle of olive oil in a large heavy-based ovenproof saucepan. Add saucepan to high heat and place chicken in, cooking and turning for 10 minutes or until golden.
While the chicken is cooking, combine the mustard, mustard powder, milk and stock in a large jug and whisk to combine. Add the mixture to the pan and sprinkle over the fennel seeds, lemon zest and oregano leaves.
Place the saucepan in the oven and cook, with the lid on, for 1 hour and 30 minutes or until chicken is tender and cooked through. The lid can be kept on or off, but we prefer on for extra moist chicken.
Note, oven tray was only used for the photograph. Use a large heavy-based ovenproof saucepan to cook the chicken.
Roast Beetroot Tart
This delicious roast beetroot tart with rainbow chard and feta is perfect for a light spring lunch paired with a fresh pear and rocket salad, and perhaps a glass of chilled sauvignon blanc!
This delicious roast beetroot tart with rainbow chard and feta is perfect for a light spring lunch paired with a fresh pear and rocket salad, and perhaps a glass of chilled sauvignon blanc! You could roast and slice the beetroot ahead of time, then store it in the fridge until you want to assemble and bake the tarts.
Nutrition tip: Beetroots are of exceptional nutritional value; especially the leafy greens on the end, which are rich in calcium, iron and vitamins A and C. The beets themselves are a rich source of folic acid, fibre, manganese and potassium. Cook the leafy greens on the end the same way as you would with spinach.
Recipe by Accredited Practising Dietitian Georgia Houston from GH Nutrition.
Ingredients
2 x bunches (600g) of mixed heirloom beetroots, trimmed
1/4 cup apple cider vinegar
1 tbsp maple syrup
150g rainbow chard (silverbeet), shredded
200g feta, crumbled, plus extra to serve
1/4 cup walnuts, finely chopped, plus extra to serve
1 egg
1/4 cup fresh dill, chopped
2 pastry sheets, thawed and made into a large square (cut the second sheet into columns and place around the edges of the first sheet to make larger)
Sea salt and cracked black pepper, to season
Equipment
LARGE OVEN TRAY
Recipe
Pre-heat oven to 200 degrees celsius. Place the beetroots on a large sheet of aluminium foil. Mix the vinegar and maple syrup and season with salt and pepper. Drizzle over beetroot and wrap to enclose.
Place on a large oven tray and cook for 40-45 minutes, until tender. Once cooled, slice the beetroots into thin layers.
While the beetroots are cooking, prepare the pastry and place on a large oven tray.
Combine the rainbow chard and feta in a medium bowl and mix to combine.
Leaving a 5cm border. arrange the rainbow chard and feta over the pastry. Top with the beetroot and walnuts and gently fold over the pastry edges, pressing lightly to seal.
Crack the egg in a small bowl and whisk. Using a cooking brush, gently brush the egg mixture over the pastry so it creates a golden colour.
Place tart in the oven and cook for 30 minutes, or until the pastry is cooked.
Sprinkle over fresh dill, feta and walnuts and serve.
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.
Truffle Steak Sandwich
Celebrate truffle season with a luxe steak sandwich that brings together the winning combination of steak, cheese and truffle.
Celebrate truffle season with a luxe steak sandwich that brings together the winning combination of steak, cheese and truffle.
Truffled brie is available from Deli Planet and Mart Delicatessen at the Fyshwick Markets.
Ingredients
4 flat-iron steaks
Extra-virgin olive oil, to marinate, plus 2 tbsp
8 thin sourdough slices
Melted butter
120gm truffled brie, thinly sliced
Sea salt and cracked black pepper, to season
Rocket Salad Ingredients:
2 cups rocket, roughly chopped
1/2 small red onion, thinly sliced
1/2 avocado, cut into small cubes
Drizzle of extra-virgin olive oil, to season
Sea salt and cracked black pepper, to season
Equipment
Oven Grill
Recipe
Season steaks with extra-virgin olive oil, salt and pepper and let marinate for 10 minutes, at room temperature.
Heat the oven grill to high. Brush bread with butter and grill, turning once, 2-3 minutes each side.
Meanwhile, heat olive oil in a large frying pan over high heat until smoking. Add steaks and fry, turning once, until browned and cooked to your liking (2 minutes each side for medium-rare).
Once cooked, top each steak with sliced brie and leave to rest and melt.
For the salad, toss rocket, red onion, avocado and olive oil in a bowl and season with salt and pepper.
Top sourdough with steaks and salad. Serve with any remaining salad.
Mediterranean Crusted Eggplant
Adding a tin of chickpeas to this dish makes it a complete and nutritious meal.
Adding a tin of chickpeas to this dish makes it a complete and nutritious meal. Chickpeas are a rich source of protein, as well as fibre, vitamins and minerals. Ensure you rinse your chickpeas thoroughly to make them easier to digest.
Recipe by Georgia Houston from GH Nutrition
Ingredients
1 tbsp extra-virgin olive oil
1 medium brown onion, finely chopped
1 garlic clove, crushed
400g tin cherry tomatoes
250g tin chickpeas, drained and rinsed
1 cup water
2 tbsp tomato paste
1/2 tsp dried chilli flakes
Black olives, pitted and torn
100g goat’s cheese, crumbled
Handful of basil leaves, torn
Sea salt and cracked black pepper, to season
Crusted Eggplant Ingredients:
1/2 cup parmesan, grated
1/2 cup breadcrumbs
2 tsp dried oregano
1 free-range egg, whisked
1 large eggplant (600g), cut into 1cm rounds
2 tbsp extra-virgin olive oil
Sea salt and cracked black pepper, to season
Equipment
Medium Saucepan
Large frypan
Recipe
To prepare the sauce, add the oil to a medium saucepan. Once hot, add the onion. Cook for 2-3 minutes, until translucent. Add the garlic. Cook for another minute.
Add the cherry tomatoes, chickpeas, water, tomato paste and chilli flakes. Season with sea salt and cracked black pepper. Let simmer for 15-20 minutes.
To prepare the eggplant, combine the parmesan with the breadcrumbs and oregano leaves in a shallow bowl. Whisk egg in a separate shallow bowl.
Dip each eggplant into the egg and then breadcrumb mixture. Coat completely and set aside onto a large plate or tray.
Heat oil in a large frypan. When the oil is hot, add the eggplant and cook, in batches, for 1-2 minutes on both sides, until golden. Set aside.
To serve, place eggplant on a plate, slightly overlapping. Top with the tomato mixture and scatter over the olives, goat’s cheese and basil leaves. Season with sea salt and cracked black pepper.
Baked Pork and Oregano Meatballs
Being high in protein and rich in many vitamins and minerals, lean pork can be an excellent source of red meat and add more variety to your weekly meals.
Being high in protein and rich in many vitamins and minerals, lean pork can be an excellent source of red meat and add more variety to your weekly meals. Ask our butchers to trim off the external fat, or alternatively trim your meat at home, for a healthier meat choice.
Recipe by Georgia Houston from GH Nutrition
Ingredients
1/3 cup fine burghul
3/4 cup boiling water
1kg lean pork mince
2 free-range eggs
1 + 1/2 cups oregano leaves, roughly chopped
2 tsp ground cumin
1/3 cup balsamic vinegar
Sea salt and ground black pepper, to season
2 tbsp extra-virgin olive oil
4 cloves garlic, crushed
3 cups passata
2 cups mozzarella, grated
1/4 cup parmesan, grated
Oregano leaves, to serve
Equipment
Medium Saucepan
Large frypan
Recipe
Preheat oven to 200C. Place the burghul and water in a large bowl and mix to combine.
Cover with glad wrap and let sit for 15 minutes, until it soaks up all the water and expands.
Add the mince, eggs, oregano, cumin and vinegar to the bowl and mix well to combine.
Season with sea salt and cracked black pepper. Using wet hands, roll mixture into 2 tbsp balls and lay out on a plate.
Heat 1 tbsp of the oil in a large frypan over medium-high heat. Cook the meatballs, in batches, for 5-7 minutes, or until cooked through and browned. Once cooked, place in a large ovenproof dish and set aside. Repeat with remaining meatballs.
Heat the remaining oil in a medium saucepan over medium heat. Add the garlic and cook for 1 minute. Add the passata and season with sea salt and cracked black pepper. Bring to the boil and cook for 5 minutes, or until slightly reduced.
Pour the sauce over the meatballs. Top with mozzarella and parmesan. Bake for 10 minutes. Top with oregano leaves and serve.
Slow-Roasted Oregano and Anchovy Lamb with Duck Fat Roasted Potatoes
Anchovies pack a big flavour punch for such a small fish. When used as a dressing, they impart a salty rather than fishy flavour.
Anchovies pack a big flavour punch for such a small fish. When used as a dressing, they impart a salty rather than fishy flavour. Anchovies are a great source of readily available omega-3 fatty acids, which are well known for health benefits, including reducing heart disease risk, dementia, age-related macular degeneration and inflammatory conditions.
Recipe by Georgia Houston from GH Nutrition
Ingredients
3 cloves garlic, crushed
3 anchovy fillets, drained and finely chopped
1/3 cup oregano leaves, stems removed and finely chopped
1/4 cup brown sugar
2 tbsp balsamic vinegar
2kg leg of lamb, bone in
1/2 cup white wine
2 tbsp extra-virgin olive oil
Sea salt and cracked black pepper
Duck Fat Potatoes:
1kg Dutch cream potatoes, skin on, cut into quarters
100g duck fat
1 garlic head, cloves separated
2 tbsp rosemary leaves
Equipment
ROASTING TRAY
Roasting Pan
Recipe
Preheat oven to 200C. Place the garlic, anchovy and oregano in a mortar and pestle to a rough paste. Add the sugar and vinegar and mix to combine. Rub marinade over lamb.
Line a roasting tray with two sheets of baking paper and place lamb on top. Drizzle over wine, olive oil and season with salt and pepper.
Cover with foil and fold the paper and foil to enclose tightly. Bake in the oven for 3 hours or until lamb is tender.
Remove the foil and cook for a further 15 minutes or until the marinade is golden brown and caramelised.
With 1 hour remaining on the lamb, 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).
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.
Fresh Salmon & Noodle Salad with Ginger & Lime Dressing
This delicious salad, filled with fresh ingredients and heart-healthy salmon, can be thrown together in minutes to make a simple mid-week meal.
This delicious salad, filled with fresh ingredients and heart-healthy salmon, can be thrown together in minutes to make a simple mid-week meal, that’s also stylish enough for entertaining.
Recipe by Accredited Practising Dietitian Georgia Houston from GH Nutrition
Ingredients
2 carrots, skin on, cut into noodle-like thin strips using a spiralizer or peeler
200g radishes, thinly sliced
150g snow peas, thinly sliced lengthways
2 large handfuls of spinach leaves, rinsed
2 large handfuls fresh coriander stems and leaves, roughly chopped
1 large handful Thai basil leaves, roughly torn, plus extra to serve
1 long red chilli, thinly sliced
2 tbsp white sesame seeds, toasted, plus extra to serve
Extra-virgin olive oil, to drizzle
4 x 200g salmon fillets, skin left on
Ginger and Lime Dressing:
1 tbsp fresh ginger, grated
2 limes, zest and juiced
2 tbsp extra-virgin olive oil
Sea salt, to season
Equipment
spiralizer
Large Frypan
Recipe
Using a spiralizer or peeler, cut the carrots into noodle-like thin strips.
Heat a large frypan over medium heat, add sesame seeds and cook until lightly toasted.
Place the carrots, radishes, snow peas, spinach leaves, coriander, Thai basil, chilli and sesame seeds in a medium bowl and toss to combine.
To make the dressing, add ingredients to a small bowl and whisk together. Season with salt.
Using the same frypan, drizzle over olive oil and turn heat to medium-high. Cook the salmon, skin side down, for 3-4 minutes, or until the skin is crispy and the salmon is cooked approximately 1⁄4 through. Turn salmon and cook on the other side for a further 2-3 minutes.
Once cooked to your liking, transfer to a plate and let rest for 2 minutes.
Pour the dressing over the salad and toss through. Flake the salmon over the salad and garnish with remaining herbs and sesame seeds.
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.