Recipes
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.
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.
Porridge with Chai Poached Pears
Seasonal pears poached in chai tea and warming spices, makes this porridge dish the perfect start to Canberra’s cooler mornings.
Seasonal pears poached in chai tea and warming spices, makes this porridge dish the perfect start to Canberra’s cooler mornings.
Recipe by GH Nutrition.
Ingredients
1 CUP ROLLED OATS
2 cupS milk of choice
2 Beurre Bosc pear, peeled
500mL water
1 chai tea bag
1 cinnamon stick
2 cardamon pods, crushed
Greek yoghurt, to serve
Pepitas and pistachios, to serve
All ingredients sourced from Market Health Food at the Fyshwick Markets.
Recipe
Place the water, tea bag, cinnamon and cardamom in a medium saucepan over high heat. Bring to the boil. Remove the tea bag and add the pears. Reduce the heat to low and simmer for 30 minutes (or until pears are soft), turning halfway through cooking for even colour. Carefully remove the pears from the syrup and set aside. Increase the heat to medium and cook for a further 10 minutes, or until the syrup is slightly thickened.
While syrup is thickening, combine oats and milk in a small saucepan over medium heat. Bring to the boil. Cook, stirring for 3-5 minutes, until oats are cooked through and nice and creamy.
To serve, divide oats between bowls and top with poached pears, syrup, Greek yoghurt, pepitas and pistachios.
Rhubard Oats
A beautiful, comforting breakfast to warm you up on those cool mornings.
A beautiful, comforting breakfast to warm you up on those cool mornings.
Ingredients
1 CUP ROLLED OATS
1 cup milk of choice
1 cup water
1 cup rhubarb, diced
1 tbsp honey
1 1⁄2 tsp lemon juice
All ingredients sourced from Market Health Food at the Fyshwick Markets.
Recipe
To make the rhubarb puree, add the diced rhubarb, lemon juice and honey into a small saucepan. Cook on a low simmer for about 15 minutes or until softened.
In another small saucepan, bring the milk and water to a boil. Once boiling, reduce the heat to low and add in the oats.
Cook for about 4 minutes, or until the oats have absorbed most of the liquid, stirring occasionally. Remove from the heat.
To serve, combine the oats and rhubarb puree, adding more milk if you prefer a looser consistency.
FIG TOAST WITH RICOTTA AND PISTACHIOS
Need a quick, but satisfying snack? This snack will tick all your boxes. Simply add some more and have as a breakfast option!
Need a quick, but satisfying snack? This snack will tick all your boxes. Simply add some more and have as a breakfast option!
Ingredients
1 LARGE. FIG OR 2 SMALL FIGS, SLICE
1 SOURDOUGH SLICE
2 TBSP RICOTTA
1 TBSP PISTACHIOS
1/4 TSP LEMON ZEST
HONEY, DRIZZLE
All ingredients sourced from Market Health Food at the Fyshwick Markets.
Recipe
Add ricotta into a small bowl and whip using a fork to create a smoother paste.
Toast the sourdough until desired colour.
Once toasted, top the sourdough with whipped ricotta and sliced figs.
Drizzle the honey and sprinkle on the lemon zest and pistachios.
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.