Recipes
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.
Chilli Beef Burgers with Crispy Carrots & Whole-Egg Mayo
Chilli Beef Burgers with Crispy Carrots & Whole-Egg Mayo
Recipe by Accredited Practising Dietitian Georgia Houston from GH Nutrition.
Ingredients
2 carrots, grated, keep the skin on for added fibre
1 knob of ginger, grated
1⁄4 cup extra-virgin olive oil
1 cup breadcrumbs
1⁄4 cup milk
1 egg
500g lean beef mince
1 cup coriander leaves, finely chopped
1 cup mint leaves, finely chopped
1 tbsp chilli paste
2 spring onions, white part only, finely chopped
4 wholegrain or sourdough burger buns, halved
Whole-egg mayonnaise, to spread on buns
2 cups spinach leaves
Sea salt and cracked black pepper, to season
Equipment
Baking Tray
Large Frypan
Recipe
Preheat oven to 180 degrees Celsius. Place the shredded carrot and ginger in a bowl, add half the olive oil and stir to combine. Season with sea salt and cracked black pepper. On a baking tray, lined with baking paper scatter the carrot mixture flat on the tray. Cook for 20, or until crispy.
While the carrot mixture is cooking, place the breadcrumbs, milk and egg in a large bowl to combine. Add the mince, herbs, chilli paste and spring onion. Mix well and divide mixture into four patties.
Heat the remaining oil in a large non-stick frypan over medium heat. Cook the patties for 5 minutes, each side, or until cooked through.
Spread the base of the bun with mayonnaise and top with the spinach leaves, patties and crispy carrot mixture. Top with the remaining bun halves and enjoy!
Christmas Spiced Marmalade Glazed Ham
Serve this ham warm or cold for a delicious and special Christmas lunch.
Serve this ham warm or cold for a delicious and special Christmas lunch.
Recipe by Accredited Practising Dietitian Georgia Houston from GH Nutrition.
Ingredients
1 cup orange marmalade
1/3 cup maple syrup
1 orange, juiced
1 star anise
1 tsp ground cinnamon
6kg ham leg, skin removed
Whole cloves, for studding
Equipment
SMALL saucepan
Large Baking Dish
Recipe
Preheat the oven to 180 degrees Celsius. Place the marmalade, maple syrup, orange juice, star anise and cinnamon in a small saucepan over high heat and whisk to combine. Bring to the boil and let simmer for 5 minutes, or until thickened slightly. Set aside to cool.
While the glaze is simmering, score the ham fat in a diamond pattern. Insert a clove into each diamond. Wrap the ham hock with foil (this prevents it from burning). Place ham on a greased rack in a large baking dish lined with baking paper. Brush the ham with half of the glaze and bake in the oven for 1 hour, brushing with the remaining glaze every 15 minutes, until the ham is golden and caramelised. When finished, remove from the oven and slice.
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.
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.