Recipes
Broccolini and Chilli Spaghetti with Pangrattato
The perfect vegetarian dish for spaghetti lovers.
Recipe
Preheat the oven to 180°C.
Tear bread into small pieces, place on a baking tray and drizzle with 1 tablespoon oil. Bake for about 10 minutes until golden and crisp. Remove from the oven and allow to cool completely. Place in a food processor with one-third of the garlic and 1/2 cup parsley. Pulse to form coarse crumbs then set pangrattato aside.
Cook pasta in a large pan of boiling salted water to packet instructions, adding broccolini for the final 1 minute of cooking time. Drain.
Meanwhile, heat the remaining oil in a large frypan over medium heat. Add chilli, zest and remaining garlic, then cook, stirring, for 30 seconds until fragrant. Add drained broccolini and pasta and toss to combine, then stir through the remaining parsley and half the parmesan.
Divide pasta among warm bowls, then sprinkle with pangrattato and remaining parmesan and serve with lemon wedges and extra chilli if you like it spicy!
Ingredients
4 SLICES SOURDOUGH BREAD
2 TBSP OLIVE OIL
3 GARLIC CLOVES, FINELY CHOPPED
1 CUP FLAT-LEAF PARSLEY, ROUGHLY CHOPPED
500G SPAGHETTI
2 BUNCHES BROCCOLINI, TRIMMED, HALVED
1 LONG RED CHILLI, DESEEDED, FINELY CHOPPED
GRATED ZEST OF 2 LEMONS, PLUS WEDGES
1 CUP (80G) GRATED PARMESAN
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Minestrone served with Parmesan Toast
A hearty, delicious Sunday night winter meal.
Recipe
Heat a large saucepan over high heat. Add the oil, onion, garlic, carrot, celery and fennel and cook for 4-5 minutes or until tender. Add the tomato, stock and water, reduce the heat to low, cover with a lid and simmer for 35 minutes. Stir through the beans, salt and pepper and cook for a further 5 minutes or until the beans are tender.
Just before serving, brush the sourdough slices (2 per person) with olive oil. Grate Parmesan cheese to cover each slice generously and sprinkle with salt and pepper. Grill for 2-3 minutes or until grilled to your liking. Ladle minestrone into bowls and serve with warm Parmesan toast.
Ingredients
2 TABLESPOONS OLIVE OIL
1 BROWN ONION, PEELED AND CHOPPED
2 CLOVES GARLIC, CRUSHED
1 CARROT, PEELED AND CHOPPED
1 STALK CELERY, TRIMMED AND CHOPPED
1 BULB BABY FENNEL, CHOPPED
2 X 400G CANS CHOPPED TOMATOES
1 LITRE (4 CUPS) CHICKEN STOCK
2 CUPS (500ML) WATER
100G GREEN BEANS, TRIMMED AND CHOPPED
1 X 400G CAN WHITE (CANNELLINI) BEANS, DRAINED SEA SALT AND CRACKED BLACK PEPPER
1 X LOAF OUR SOURDOUGH THINLY SLICED
GRATED PARMESAN CHEESE
OLIVE OIL TO BRUSH ON BREAD
SALT AND PEPPER
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Pesto Pasta with Autumn Greens
A beautiful week night dinner, filled with colour and flavour!
A beautiful week night dinner, filled with colour and flavour!
Recipe by GH Nutrition
Ingredients
1.5 cups basil leaves
1 cup spinach leaves
3 garlic cloves
1⁄2 cup parmesan
1⁄4 cup pine nuts
1⁄2 cup extra virgin olive oil
Salt and pepper to taste
4 serves of spaghetti
1/3 cup extra pine nuts for toasting
Handful green beans
2 bunches broccolini
3 cups baby spinach leaves
150ml cream
Juice of 1⁄2 lemon
Equipment
food Processor
2 x pots
Medium Pan
Recipe
To make the pesto, add the basil, spinach, garlic, pine nuts, parmesan and olive oil into a food processor. Blend until it forms into a smooth paste. Add more olive oil if you prefer a looser style pesto.
Put a large pot of water on boil with a good pinch of salt. Once boiling, add the pasta and cook following the packet instructions or until al dente. Drain once cooked.
In another pot of boiling water, add the green beans and broccolini. Boil for 4-6 minutes for a crunchy but tender texture. Strain once cooked.
Heat the pesto in a medium pan. Once simmering, add the cream and stir until well combined.
Add the spinach, green beans, broccoli and pasta to the pesto sauce. Stir until well combined. Season with salt and pepper to taste and juice of 1⁄2 lemon.
In a small pan, toast the remaining pine nuts until slightly golden.
Serve the pesto pasta, adding the golden pine nuts and drizzle with olive oil on top.
Miso Corn and Potato Soup
The flavour of miso is a delicious addition to this simple corn and potato soup.
The flavour of miso is a delicious addition to this simple corn and potato soup. Creamy, hearty, yet packed with plenty of vegetables, this is one soup we recommend adding to your repertoire.
Recipe by GH Nutrition
Ingredients
2 tbsp Extra Virgin olive oil
3 cloves garlic, minced
1 brown onion, diced
2 stalks celery, thinly sliced
2-3 medium potatoes (400g), washed and diced (keep skin on for extra fibre)
4 cups salt reduced vegetable stock
1 tbsp white miso paste
3 corn cobs, kernels removed, reserve 1/2 cup for serving
1 cup milk
Salt and freshly ground black pepper, to taste
Fresh coriander leaves, to serve
1 red chilli, finely sliced, to serve
1 fresh lime, quartered, to serve
Equipment
Large Saucepan
Recipe
Place oil in a large saucepan over medium heat. Add garlic, onion and celery and cook for 4-5 minutes, until softened.
Add potatoes, stock and miso paste and stir to combine. Cook for 20 minutes, or until the potatoes are tender. Pour half the soup into a blender and blitz until a creamy consistency. Pour back into the pan and stir through. Stir in corn and milk and cook for 10 minutes. Season to taste.
Serve into bowls and garnish with coriander, chilli and a squeeze of lime.
Thai Pumpkin and Chickpea Curry
This Thai Pumpkin and Chickpea Curry makes for a hearty vegetarian meal on these cold Canberra nights.
This Thai Pumpkin and Chickpea Curry makes for a hearty vegetarian meal on these cold Canberra nights.
Recipe by GH Nutrition.
Ingredients
500g Japanese or Queensland Blue Pumpkin, cut in half wedges, seeds removed and skin on
1 tbsp extra-virgin olive oil
1 medium brown onion, diced
1/4 cup Thai yellow curry paste
400mL light coconut milk
1 tbsp fish sauce
400g tin chickpeas, drained and rinsed
1 dozen cherry tomatoes, washed
Large handful of baby spinach leaves, rinsed
Fresh coriander leaves, roughly chopped, to garnish
1 long red chilli, thinly sliced, to garnish
Steamed white rice, to serve
Equipment
Oven Tray
Large Frypan
Recipe
Pre-heat oven to 180 degrees celsius. Place the pumpkin on an oven tray lined with baking paper and lightly season with olive oil, salt and pepper. Place in the oven for approximately 50 minutes, or until tender.
With 20 minutes to go, prepare the rice. Place 1 cup rice in a saucepan and add 1.5 cups water. Bring to the boil. Reduce heat and simmer covered for 15 minutes. Remove from heat and stand covered for 5 minutes.
Once you get the rice on, heat oil in a large frypan over medium-high heat. Add onion and cook for 5 minutes, until soft. Add curry paste and cook for 1 minute or until fragrant. Add chickpeas and cook for 2 minutes. Reduce heat and add coconut milk and fish sauce. Add tomatoes and stir. Let simmer for 5 minutes. Add spinach and cook until wilted.
Remove cooked pumpkin from oven and place on a plate with the curry and rice. Garnish with coriander leaves and chilli.
Roast Tomato & Basil Soup
Slow-roasted tomato and basil soup made with fresh tomatoes, garlic, olive oil, thyme and basil is a delicious and flavourful way to kick-off soup season!
Slow-roasted tomato and basil soup made with fresh tomatoes, garlic, olive oil, thyme and basil is a delicious and flavourful way to kick-off soup season! You won’t want to go back to the canned stuff after you try this homemade recipe.
Recipe by GH Nutrition.
Ingredients
1kg truss tomatoes, cut into quarters
½ bulb garlic, cloves separated, skin on
5 fresh thyme sprigs, keep stalks
2 tbsp extra-virgin olive oil
Pinch of sea salt
Pinch of ground black pepper
1L salt-reduced vegetable stock
1 bunch fresh basil leaves, reserve some for garnish
Fresh sourdough or crusty bread, to serve
Equipment
Oven Tray
Medium Saucepan
Recipe
Pre-heat oven to 200 degrees celsius. Put tomatoes, garlic and thyme in a large oven tray lined with baking paper. Drizzle with olive oil and season with salt and pepper. Toss and place in the oven for 30 minutes or until tomatoes are soft.
Once cooked, remove from the oven and allow to cool slightly. Remove thyme stalks and garlic skins by squeezing garlic out from the skin.
Transfer the tomatoes, garlic and any juices to a medium saucepan. Add veggie stock. Bring to the boil and let simmer for 20-25 minutes or until tomatoes start to break down. Take off the heat and add basil leaves.
Using a stick blender, blend until smooth. Put the saucepan back on low heat uncovered and simmer gently for 20 minutes until soup slightly thickens.
Serve in bowls and garnish with reserved basil leaves, cracked black pepper and fresh sourdough.
Leftover Roast Veggie Frittata Muffins
This recipe makes for a healthy lunch or snack and is a brilliant way to use up leftover roast veggies from dinner.
This recipe makes for a healthy lunch or snack and is a brilliant way to use up leftover roast veggies from dinner.
Recipe by GH Nutrition.
Ingredients
6 free-range eggs
1/2 cup milk
1+1/2 cups leftover roast veggies, diced i.e. sweet potato, pumpkin, capsicum, red onion, zucchini
1 handful of baby spinach, chopped
1/2 cup goat's cheese, crumbled
1/4 cup pepitas
1/4 cup chives, chopped
Sea salt and cracked black pepper, to season
Equipment
12 Cup Muffin Tray
Recipe
Preheat a fan-forced oven to 180 degrees celsius. Line a 12-cup muffin tray with muffin cases.
In a large mixing bowl, beat the eggs and milk. Season with salt and pepper.
At the base of the muffin cases, add a mix of the leftover roast veggies (fill to halfway). Top with the egg mixture and sprinkle over the spinach leaves, goat's cheese, pepitas and chives.
Bake for 25-30 minutes, or until cooked through in the centre.
Once cooked, remove from oven and place on a rack to cool.
I love to serve mine with a small side salad, including spinach leaves, cherry tomatoes, pepitas, goat’s cheese and a drizzle of caramelised balsamic vinegar!
Muffins can keep in the fridge for up to 4 days or in the freezer for up to 3 months.
Mexican Stuffed Sweet Potatoes
Going meat-free never looked or tasted so good.
Going meat-free never looked or tasted so good. Full of colour and flavour, this simple recipe makes for the perfect midweek meal.
Recipe by GH Nutrition.
Ingredients
4 small sweet potatoes, skin left on
Extra-virgin olive oil
1 small red onion, diced
1 capsicum, deseeded, diced
1 can black beans, rinsed and drained
1 can kidney beans, rinsed and drained
3 garlic cloves, crushed
1 tsp ground cumin
1 tsp ground coriander
1 tsp paprika
1 tsp chilli flakes
2 limes, juiced
1 x 420g corn kernels, drained and rinsed
1 avocado, cut into small cubes, to serve
1 cup coriander leaves, to serve
200g Greek yoghurt, to serve
Lime wedges, to serve
Equipment
Baking Dish
Large Frypan
Recipe
Preheat a fan-forced oven to 200 degrees celsius.
Line a large baking dish with baking paper and place on sweet potatoes. Lightly drizzle sweet potatoes with olive oil and season with salt and pepper. Prick sweet potatoes with a fork a few times and place in the oven to cook for 60-minutes, or until the skin is nice and brown and caramelised.
While the sweet potatoes are cooking, add a drizzle of olive oil to a large frying pan over medium-high heat. Add onion and cook for 5 minutes, or until soft. Add the capsicum, beans, garlic, spices, lime juice and corn and cook for 1-2 minutes, or until all is mixed together.
Once the sweet potatoes are cooked, remove from oven and allow to cool. Cut half-way through the sweet potatoes, leaving them enclosed at the bottom and stuff with the bean mixture.
Top the stuffed sweet potatoes with avocado, coriander and yoghurt and serve with lime wedges.
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.
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.
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.
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.
PInk Lady and Fig Bircher Muesli
The season for fresh figs is between summer and autumn.
Figs are rich in minerals including potassium, calcium, magnesium and iron and are a good source of fibre, which promotes healthy digestion.
The season for fresh figs is between summer and autumn.
Figs are rich in minerals including potassium, calcium, magnesium and iron and are a good source of fibre, which promotes healthy digestion.
When choosing figs, select those that are plump and tender, have a rich, deep colour and are free from bruising. Keep your figs in the fridge and consume within 1-2 days of purchasing.
Recipe by Accredited Practising Dietitian Georgia Houston from GH Nutrition
Ingredients
1 + 1/2 cups rolled oats
1 cup Greek yoghurt, plus extra to serve
1 cup milk 1 orange, juiced
1 cup shredded coconut
1/2 cup flaked almonds, plus extra to serve
1/2 cup hazelnuts, chopped
1/4 tsp ground cinnamon
2 pink lady apples, grated
2 figs, halved
Honey, to serve
Equipment
Large bowl
Recipe
Place the oats, yoghurt, milk orange juice, coconut, almonds, hazelnut and cinnamon in a large bowl and mix well to combine.
Cover mixture and refrigerate for 6 hours or overnight.
Add the apple and stir to combine. Divide between bowls and top with yoghurt, almonds, figs, vanilla and honey.
Eggplant, Zucchini and Capsicum Shakshuka
Eggs are a natural superfood with 11 different vitamins and nutrients packed into only 300kJ.
Eggs are a natural superfood with 11 different vitamins and nutrients packed into only 300kJ.
Every time you crack open an egg you are receiving the goodness of protein, vitamins A, D, E and B12, omega-3 fatty acids, iron, antioxidants and choline, which is particularly important during pregnancy to support foetal brain development.
Recipe by Accredited Practising Dietitian Georgia Houston from GH Nutrition
Ingredients
1 large eggplant, sliced 1.5cm thick
2 large capsicums, cut into large pieces, seeds discarded
2 zucchinis, sliced 1.5cm thick
1/4 cup extra-virgin olive oil
1 large brown onion, thinly sliced
4 cloves garlic, thinly sliced
1 small bunch thyme, leaves picked and finely chopped
4 bay leaves
1 long red chilli, finely chopped
250g cherry tomatoes
2 tbsp tomato paste
2 cups vegetable stock
400g can diced tomatoes
4 free-range eggs
Sea salt and black cracked pepper
Fresh basil leaves, optional
Fresh sourdough, toasted, to serve
Equipment
Large baking tray
shallow pan
Recipe
Preheat oven to 240C. Place the eggplant, capsicum and zucchini on a large baking tray lined with baking paper. Drizzle with 2 tbsp oil and cook for 20 minutes or until golden brown. Set aside.
Heat remaining oil in a large shallow pan over medium heat. Add the onion, garlic, thyme, bay leaves, chilli, salt and pepper and cook, covered, stirring occasionally for 15 minutes or until soft.
Add the cherry tomatoes and tomato paste and cook for 2 minutes. Add the stock and diced tomatoes and bring to a simmer. Cook for 25-30 minutes or until reduced. Add the eggplant, capsicum and zucchini and mix to combine.
Return heat to low and make 4 small hollows in the veggie mixture. Crack an egg into each hole. Cover pan with a lid or foil and cook for 5-7 minutes, depending on how runny you want your eggs.
Remove from heat, garnish with fresh basil and serve with toasted sourdough.
Oat, Banana and Blueberry Pancakes
For those with a sweet-tooth, you don’t need to give up your short stack. Instead, modify with a few easy swaps for a healthier alternative.
For those with a sweet-tooth, you don’t need to give up your short stack. Instead, modify with a few easy swaps for a healthier alternative. This recipe tastes so delicious and is perfect for breakfast, after a workout or even for dessert, as it is high in protein and fibre and low in added sugar.
Recipe by Accredited Practising Dietitian Georgia Houston from GH Nutrition
Ingredients
1⁄2 cup milk
2 eggs
1 egg white
1 banana
2 tbsp maple syrup, plus extra to serve
1 + 1⁄2 cups rolled oats
2 tsp baking powder
1⁄2 cup fresh blueberries, to serve
Equipment
Blender
Medium - Large Frypan
Recipe
In a blender, add the milk, eggs, egg white, banana, maple syrup, oats and baking powder. Blend until smooth.
Heat a medium-large frypan over medium heat. Once warm, spray the pan with olive oil. Pour pancake batter into pan, depending on the size and thickness you prefer your pancakes. Cook batter for 2-3 minutes on each side, be careful not to flip too early.
Make pancake stacks and drizzle with maple syrup and blueberries.
Asparagus and Pesto Omelette
Looking for a healthy and quick meat free meal? Look no further than this asparagus and pesto omelette!
Looking for a healthy and quick meat free meal? Look no further than this asparagus and pesto omelette! With Aussie asparagus in its peak during Spring, you will love this 15-minute recipe either for breakfast or the too-tired-to-cook weeknight dinner.
Recipe by Accredited Practising Dietitian Georgia Houston from GH Nutrition
Ingredients
1 / 2 large bunch of Aussie asparagus, sliced in half lengthways
3 large free-range eggs
75g fresh pesto
Extra-virgin olive oil, to drizzle
Dukkah, to sprinkle
Fresh coriander leaves, to sprinkle
Cracked black pepper and sea salt, to season
Equipment
Small-medium frypan
Small bowl
Recipe
Heat grill to high. In a small-medium frypan, add the asparagus and drizzle over olive oil. Season with cracked black pepper and sea salt and cook until softened.
In a small bowl, crack the eggs and whisk with 1/2 the pesto. Set aside some asparagus for topping and with the remaining spread out and pour over the egg mixture. Cook for a few minutes on the stovetop and then finish under the grill.
Once ready, fold over to form an omelette. Drizzle the remaining pesto over the omelette and sprinkle with dukkah and coriander.
Autumn Apple Salad
This apple salad is a wonderful side to any dish!
This apple salad is a wonderful side to any dish!
Ingredients
1x red apple, thinly sliced
1x green apple, thinly sliced
2x Radicchio heads
75g blue cheese
1⁄4 cup walnuts, slightly crushed
1⁄2 red onion, thinly sliced
Dressing ingredients:
2 tbsp verjuice
1⁄2 tsp raw sugar
3 tbsp extra virgin olive oil
Salt and pepper to taste
Equipment
Jar
Small Pan
Recipe
To make the dressing, add all ingredients into a jar and shake until well combined.
In a small pan, toast the walnuts until slightly golden.
On a serving platter, add a layer of radicchio leaves. Top with sliced apple, red onion, toasted walnuts and blue cheese.
Drizzle the dressing over the top.
Warm Pumpkin and Dutch Carrot Salad
A perfect salad to share, showing all the autumn colours!
A perfect salad to share, showing all the autumn colours!
Ingredients
Half butternut pumpkin, cut into wedges
10x Dutch carrots (mixed colours), halved lengthways
2 tbsp extra virgin olive oil
1 tsp sweet paprika
1 tsp garlic powder
Salt and pepper
1⁄2 tsp cumin powder
4 tbsp Greek yoghurt
Juice of 1⁄2 lime
1⁄4 cup slivered almonds
Coriander, roughly chopped
Equipment
2 x Baking Tray
SMALL BOWL
Recipe
Preheat the oven to 180C.
On a large baking tray, add the pumpkin wedges. Drizzle with half olive oil, half sweet paprika, half garlic powder, salt and pepper. Mix until the pumpkin is well coated. Bake in the oven for 40 minutes or until softened.
On another baking try, add the Dutch carrots and coat with the remaining olive oil, sweet paprika, garlic powder, salt and pepper.
Bake in the oven for 20 minutes or desired texture.
In a small bowl, combine the Greek yoghurt, cumin powder and lime juice. Season with salt and pepper.
To serve, spread the yoghurt mixture on the base of a serving platter. Place the baked pumpkin and carrot on top. Garnish with slivered almonds, chopped coriander and a drizzle of extra virgin olive oil.
Roasted Beetroot Salad with Barley, Hazelnuts and Goats Cheese
This richly coloured beetroot salad with barley, hazelnuts and goat’s cheese is full of nutrients, flavours and crunch.
This richly coloured beetroot salad with barley, hazelnuts and goat’s cheese is full of nutrients, flavours and crunch. Easy to combine, this vegetarian salad is sure to impress.
Recipe by GH Nutrition
Ingredients
3 beetroots, peeled and quartered
1/4 cup Extra Virgin olive oil + extra to drizzle
2 tbsp white wine vinegar
3/4 cup pearl barley
1/2 small red onion, finely sliced
3 baby colourful beetroots, peeled and finely sliced
3 radish, finely sliced
Roasted hazelnuts, roughly chopped, to serve
100g goat’s cheese, crumbled, to serve
Equipment
Baking Tray
Large Saucepan
Recipe
Pre-heat oven to 200 degrees Celsius. Line a baking tray with baking paper and add beetroot. Toss with 1 tbsp olive oil and season to taste. Cover pan tightly with foil and roast until tender (50-55 minutes). Once cooked, drizzle with 1 tbsp olive oil and half the vinegar.
Meanwhile, cook barley in a large saucepan of boiling water (20-25 minutes). Drain and cool.
To serve, spread barley on a platter and top with roasted beetroot, raw beetroot, onion, hazelnuts, goat’s cheese and remaining vinegar and olive oil. Season to taste.
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.