Recipes
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.
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.
Kingfish with Fresh Mint & Chilli Dressing
When it comes to making entertaining simple, a no-cook dish is always a good option.
When it comes to making entertaining simple, a no-cook dish is always a good option. This sashimi-grade kingfish with fresh mint and chilli dressing is the perfect meal to impress without all the fuss in the kitchen.
Ingredients
600g sashimi-grade kingfish, skin removed and trimmed
Sea salt and cracked black pepper
2 spring onions, white part only, thinly sliced
1/2 cup fresh mint leaves, torn
1 + 1/2 tbsp chilli paste
2 + 1/2 tbsp rice wine vinegar
1 + 1/2 tbsp tamari soy sauce
Equipment
Small Bowl
Serving Platter
Recipe
To make the chilli dressing, add the chilli paste, vinegar and soy sauce to a small bowl and whisk to combine.
Slice the kingfish into thin slices and arrange straight onto a serving platter.
Season the kingfish with salt and pepper and top with the spring onion and mint leaves.
Drizzle over the chilli dressing. Serve immediately.
BBQ Chilli Prawns
Fire up the barbie this long weekend and throw on these prawns.
Fire up the barbie this long weekend and throw on these prawns. Served with aioli, or a squeeze of lemon, they're sure to go down a treat.
Recipe by GH Nutrition
Ingredients
12 extra-large raw green prawns, peeled with tales intact
1 clove garlic, crushed
1 long red chilli, deseeded and chopped
¼ cup lemon juice
¼ cup extra-virgin olive oil
½ tsp cayenne pepper
1 tsp smoked paprika
2 tsp raw sugar
Sea salt and cracked black pepper, to season
Lemon wedges, to serve
Equipment
CHAR-GRILL PAN
OR
BBQ
Recipe
To make the chilli sauce, place the garlic, chilli, lemon juice, olive oil, spices, sugar, salt and pepper in a medium bowl. Mix well to combine.
Add the prawns to the sauce and if time permits, let marinate for 30 minutes.
Preheat a char-grill pan or BBQ over high heat. Drizzle with olive oil and when hot, add the prawns, with all of the sauce.
Cook the prawns for 3 minutes each side, or until cooked through.
Serve the prawns with lemon wedges and season with sea salt and cracked black pepper.
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.
Beetroot Cured Salmon with Apple, Dill and Cucumber Salad
Beetroot is a great source of vitamin C, dietary fibre, iron, folate and magnesium.
Beetroot is a great source of vitamin C, dietary fibre, iron, folate and magnesium. Their intense red colour is due to an antioxidant called betacyanin, which is important for a healthy heart.
Look for beetroot that has smooth skin, without splits around the top. Select those that have fresh stems and leaves that are not wilted.
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
250g cooked and peeled beetroot
140g sea salt
1⁄2 cup caster sugar
3 tsp caraway seeds
2 tsp black peppercorns
1kg salmon fillet, skin on
2 green apples, cut into batons
1 small red onion, thinly sliced
1 cucumber, thinly sliced
2 tbsp extra-virgin olive oil
1/4 cup dill, finely chopped
1/2 lemon, juiced
Dill and micro herbs, to serve
Equipment
2 x Chopping Boards
Cling Wrap
Recipe
To make the curing mixture, combine the beetroot, salt, sugar, caraway seeds and pepper in a food processor and whiz until smooth.
Stretch 2 large sheets of cling wrap over a flat surface and spoon over half the cure. Lay salmon on top, skin side down. Pour over remaining cure and spread evenly over salmon.
Cover salmon tightly with the wrap.
Place wrapped salmon on a chopping board and rest another chopping board on top. Weigh down with something heavy and place in the fridge for 2 days to cure. The longer you leave the curing process, the stronger the taste.
For the salad, prepare just prior to serving. Add all ingredients to a bowl and toss to combine.
When ready to serve, remove salmon from wrap and rinse under cold water. Pat dry with paper towel.
Thinly slice the salmon on an angle and serve with salad, dill and micro herbs.
Salmon will last up to one week in the fridge and can be used just like smoked salmon.
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.
Smashed Meringue, Berries and Persian Fairy Floss
This smashed meringue is a quick and easy dessert with the WOW factor.
This smashed meringue is a quick and easy dessert with the WOW factor. Add a delicate flourish of Persian Fairy Floss to add sweetness and sensationalism!
Recipe by Ang Quinlan from GH Nutrition
Ingredients
1 tub strawberries, hulled and quartered
½ cup (combined) cherries, raspberries, and blueberries (for decoration)
1 tablespoon caster sugar
2 tablespoons caramelised balsamic dressing
600 ml thickened cream
Scraped seeds of ½ Vanilla Pod (or 2 teaspoons of good quality vanilla extract)
1 packet meringue kisses (available from Deli Planet)
1 Pack (180 g) Rose Pashmak (gourmet Persian Fairy Floss available from Deli Planet)
Equipment
Glasses or jars
Recipe
Place strawberries in a bowl, sprinkle with caster sugar and add caramelised balsamic dressing. Mix gently and set aside for 10 minutes or until strawberries have softened.
Combine cream and vanilla pod seeds and whip until soft peaks form.
Crumble meringue kisses and add to the cream mixture (leave some for decoration).
Layer your chosen glass or jar with the strawberries, then the cream mixture.
Top with extra meringue, strawberries, cherries, raspberries, blueberries, and a mint sprig.
Flourish with Persian fairy floss.
Nut Free Muesli Bars
Delicious and chewy, these nut-free muesli bars are the perfect healthy snack to add to the kid’s lunch boxes.
Delicious and chewy, these nut-free muesli bars are the perfect healthy snack to add to the kid’s lunch boxes. All ingredients sourced from Market Health Foods at Fyshwick Markets.
Recipe from GH Nutrition
Ingredients
Wet:
1 cup coconut oil
3/4 cup honey or rice malt syrup
1/4 water
Dry:
2 cups puffed brown rice
1 + 1/2 cup rolled oats
1/4 cup wholemeal flour
1/4 cup shredded coconut
1/4 cup dried cranberries
1/3 cup mixed seeds (sunflower seeds & pepitas)
1/2 cup white chocolate chips
Equipment
SQUARE CAKE TIN
SMALL SAUCEPAN
Recipe
Preheat oven to 180 degrees Celsius and line a square cake tin or slice pan with baking paper.
In a small saucepan over low heat, gently melt wet ingredients.
Add oats, puffed rice, flour, coconut, cranberries and seeds into a large mixing bowl and mix.
Pour melted mixture into a bowl and combine. Finally, stir in white chocolate chips.
Transfer into prepared baking dish. Using another piece of baking paper, push down firmly on the mixture to make as compact as possible. Bake for 20 minutes.
Once cooled, place in the fridge or freezer until ready to slice.
Choc Chip Zucchini Bread
This zucchini bread is a great way to sneak more veggies into your day!
This zucchini bread is a great way to sneak more veggies into your day! Grated zucchini, mixed into the batter, brings lovely moisture to this bread! Once you have a bite, you will be pleasantly surprised!
Recipe by GH Nutrition
Ingredients
2 cups wholemeal flour
3/4 tsp baking powder
3/4 tsp bicarb soda
1 tsp cinnamon
Pinch sea salt
1 cup honey
3/4 extra-virgin olive oil
1 tsp vanilla essence
2 free-range eggs
3 medium zucchini, grated
1/2 cup choc chips
Equipment
LOAF TIN
Recipe
Pre-heat oven to 160 degrees. Line loaf tin with baking paper
Mix flour, baking powder, bicarb soda, cinnamon and salt. In a separate bowl, whisk honey, oil, vanilla and eggs.
Add zucchini and choc chips to flour mixture and toss to coat. Add wet ingredients and stir until well combined.
Pour into prepared tin and bake for approximately 50 minutes to 1 hour.
Let bread cool for 15 minutes in loaf tin, then transfer to cooling rack and serve warm or completely cool.
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!
Christmas Rocky Road
Christmas Rocky Road
Recipe by Accredited Practising Dietitian Georgia Houston from GH Nutrition
Ingredients
12 large marshmallows, or enough to fill the base of the loaf tin
400g dark chocolate, melted
1/3 cup pistachios, crushed
1/3 cup dried cranberries, roughly chopped
1/4 cup dried strawberries, roughly chopped
Available at Market Health Foods at the Fyshwick Markets
Equipment
Heatproof bowl
Large saucepan
Loaf Tin
Recipe
Melt chocolate in a heatproof bowl set over a saucepan of simmering water, ensuring the water doesn’t touch the base of the bowl. Stir constantly.
Arrange the marshmallows side-by-side in a loaf tin lined with baking paper. Pour over the chocolate and gently tap the tin, so the chocolate seeps to the bottom.
Sprinkle over the crushed pistachios, cranberries and dried strawberries.
Freeze for 30 minutes or until set. Cut into slices to serve.
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.
Raw Oat and Nut Bars
Keep a batch of these bars in your freezer for when you need a nutritious snack option on-the-go.
Keep a batch of these bars in your freezer for when you need a nutritious snack option on-the-go.
Filled with healthy fats and fibre, these bars will keep you feeling satisfied between meals, without the sugar overload.
Recipe by Accredited Practising Dietitian Georgia Houston from GH Nutrition
Ingredients
1 + 1/2 cups rolled oats
1 + 1/2 cups puffed rice
1/2 cup shredded coconut
1/3 cup raw almonds, slithered
200g dried cranberries
1/2 cup almond butter
1/2 cup honey
All ingredients sourced from Market Health Food at the Fyshwick Markets.
Equipment
20x30cm pan
Small Saucepan
Recipe
Line a 20x30cm pan with baking paper, ensuring that the paper extends above the edges of the pan.
Combine oats, puffed rice, coconut, almonds and dried cranberries in a medium mixing bowl.
Place almond butter and honey in a small saucepan over medium-low heat. Cook, stirring, for 3 minutes or until mixture is combined. Add to dry mixture and stir well to combine.
Press mixture into pan and place in the freezer for 2 hours or until firm. When ready, cut into bars.