Joa (feijoa), Ginger and Coconut Loaf

If you have a few spare Joa’s lying around then give this recipe a go. If Joa’s are not in abundance for you then just replace them with 2-3 large ripe bananas, mashed. I haven’t added any sugar (aside from fruit and the crystallised ginger on top) as my little one often has this as … Continued

Black Forest Muesli Bars

I have been working away at this recipe for a while now and I think I have finally perfected it. I wanted to create a tasty muesli bar that I could recommend to my athletes (and myself) pre and post-training but to be honest this is just a great snack/breakfast/anything option for everyone. Feedback always … Continued

Homemade Pad Thai

I love my Pad Thai quite saucy so this recipe is just that. Much more nutritious than your standard takeaway Pad Thai. I hope you enjoy it as much as I do. Ingredients1 packet of Pad Thai Noodles (find them in the international section in the supermarket). You can use Udon noodles as well.2 tbsp … Continued

Creamy Feijoa Smoothie

The title says it all…and it is delicious. The key to a smoothie is to make sure it is well balanced and contains a good serve of protein and some healthy fat as this is what will help you feel satisfied for a lot longer! Here’s how to do it… Ingredients:The flesh of 2-3 feijoas1/2 … Continued

High Fibre Apple and Cranberry Muffins

The majority of us are not getting enough fibre in our diets. Fibre is key to a healthy digestive system and helps keep you regular as well as increasing satiety after eating. These muffins are super high in fibre, quick to make and you can change the fruit depending on what is in season; blueberries, … Continued

Muesli That Never Fails

The great thing about homemade muesli is that you can just use whatever flavour combinations you have in the pantry once you have a good base recipe. This is the perfect balance of high fibre whole grains with healthy fats from the nuts/seeds and natural sweetness from the fruit/honey. Get creative with different combos and … Continued

Corn Fritters with Bacon and a Herby Slaw

I believe the key to a good corn fritter is using canned creamed corn rather than whole kernels, but that’s just my opinion and I know it will be a controversial one for some. I will often make a double batch of these and freeze them as they defrost well and make for a delicious … Continued

20 minute Beef and Vermicelli Salad

I just love Asian cuisine because the flavours are so fresh and zingy. Once you have sesame oil, fish sauce, lemons/limes and chilli, you are pretty much set to go. I always have these in my pantry/fridge. Growing your own herbs like mint, coriander and basil is also really helpful and it feels good picking it … Continued

Easy 3 Step Banana Bread

This recipe came about because I didn’t have the ingredients to make the banana cake I had intended so I mashed (pun intended) together random ingredients to make this banana loaf. To my surprise, it worked out a treat. I thought it was just a fluke so tried to create the same thing again and got … Continued

Client Question: Should I take a probiotic supplement?

Probiotic is the generic name for various strains of living bacteria which are beneficial to the human digestive tract. For probiotic supplements to have any potential benefits, they need to survive digestion (meaning they need to survive exposure to stomach acid) and reach the intestine alive. Evidence suggests the average healthy person does not need to … Continued

Guest Expert Tom Berry: What’s The Best Type Of Exercise?

What type of exercise is best? It’s a great question because we’re all busy people and we want a strong and firm return on our sweaty investment. It’s also a simple question without a simple answer. Our bodies are complicated and our goals and lifestyles vary considerably. As such, the best type of exercise for … Continued

Warm Winter Salad

Ingredients: 1 medium-sized butternut pumpkin, (skin on), cut into 2cm pieces 4 carrots, cut in half lengthways and then crossways 2 tbsp olive oil 1 tbsp honey or maple syrup salt and pepper to taste 4 large handfuls of baby spinach or rocket 3/4 cup chopped walnuts 6-8 dates, roughly chopped Dressing: 2 tbsp balsamic vinegar … Continued

Salted Peanut Butter Granola

There are so many different muesli options on the market at the moment and some of them are ridiculously overpriced; I can’t bring myself to pay $16 for a bag of muesli. Making your own means you are in control of the ingredients and you will save yourself a bob or two as well. This … Continued

Basic Butter Chick

Butter chicken is one of my favourite takeaway meals but is often really high in fat and sugar and lacking vegetables. Hopefully, you enjoy my veggie packed version that is just as creamy and delicious. Choosing brown rice over white adds more fibre, vitamins and minerals so it is definitely worth making the swap. Just remember … Continued

3 Simple Ways to Have More Energy and Feel Less Stressed

Many of us live such hectic, on the go lives. We’re running around with 101 things on our minds, an inbox full of emails, lengthy to-do lists and stress levels through the roof. Through the work that I do with my clients, I have seen countless times how stress and anxiety can prevent you from reaching … Continued

Client Question: How much should I eat in a day?

I get this question a lot, and I can understand why as there are so many different opinions out there about when, how often and how much we should be eating. When clients ask me this question, I can tell they are expecting me to answer with a certain calorie or kilojoule goal that they … Continued

How to Stay Healthy Over The Silly Season

Healthy eating over the festive season can be challenging as there is often a lot more food and alcohol around, not to mention the extra social events there are to attend. It is important to remember that this is a time to relax with loved ones and delicious food is part of the enjoyment so … Continued

Cool ways with Carrots

Carrots are up there with one of my favourite vegetables as they are sweet, crunchy, versatile and cheap as chips (generally). I got sucked into 3 bags for $5 at Pak’ n Save last week so I have been adding them to all sorts of crazy things to use them up. The traditional orange coloured … Continued

20 minute Moroccan Chicken with Couscous

This was one of those throw together meals I was pretty chuffed with when I shared it with the flat mates. It is a true celebration of fragrant herbs and spices and perfect for a cold wintery evening. I have bulked it up with chickpeas to add fibre and protein, reduce the amount of chicken … Continued

Summer Salad Series Part 2 – Tandoori Chicken and Lentil Salad

Lentils are a great source of soluble fibre, making them beneficial for lowering cholesterol and preventing heart disease. They also pack a mighty protein punch and are high in folate, manganese, iron and phosphorus. They are an easy, cost-effective way to bulk out meals and they soak up any flavours you put them with. Serves … Continued

Summer Salad Series Part 1 – Sesame Soba Noodle Salad

With a bit of planning, salads can be a delicious, well-balanced, satisfying meal rather than a boring old side dish that gets scoffed down first just to get it out of the way (you know the ones). So, I have been creating and experimenting with lots of different combinations this summer and for the next … Continued

Warm Greek Style Salad

As eggplants and asparagus are everywhere at the moment I have been experimenting with different ways to enjoy them. This salad was a real winner with the flatties and even better, only took 20 minutes to put together. We served it with salmon but you could have with any meat you like really, chicken would … Continued

Healthy Wachos (Wrap Nachos)

How good is Mexican food? I love the combination of beans, chilli, lime and coriander. Tacos are probably my favourite Mexican cuisine but Nachos are a very close 2nd. Every now and then we will have Nachos made with the traditional corn chips but so we can eat them more often, I have created a … Continued

3 Supermarket Traps to Watch Out For

Last night I nipped down to the supermarket to get something ‘quick and easy’ for dinner as there was nothing (well nothing I felt like) in the cupboards. Usually I love a casual stroll around the supermarket but this was not one of those times. After forgetting my wallet, jamming my finger in the car … Continued

3 Supermarket Traps to Watch Out For

Last night I nipped down to the supermarket to get something ‘quick and easy’ for dinner as there was nothing (well nothing I felt like) in the cupboards. Usually I love a casual stroll around the supermarket but this was not one of those times. After forgetting my wallet, jamming my finger in the car … Continued

Chicken and Corn Filo Pie with Carrot Mash

I love chicken and corn soup so creating a pie version was a no brainer for me. I originally made this for the Healthy Food Guide and is one of my favourite recipes so far. It warms the soul on these cold wintery days and is packed full of goodness. Because the corn and filo … Continued

Creamy Cabonara with Zucchini Pasta

Just so we are clear, I am not using zucchini instead of pasta because I think pasta is ‘bad’ for us. I am using zucchini because with every meal, my priority is always vegetables and they are currently on special. If I was to have pasta, I would have plenty of vegetables incorporated in some … Continued

Cauliflower and corn couscous with sesame salmon

Serves 4 (25 minutes to make) Ingredients 1 medium sized head of cauliflower 8 tablespoon sesame seeds 4 x 120g salmon fillets 1 fresh chilli or 1 tsp dried chilli flakes 2 cups frozen corn kernels 1 large handful fresh basil Zest and juice of 1 lemon Salt and pepper to taste Step 1 Cut … Continued

Hearty Beef Stew

Using your slow cooker is a great way to get another couple of meals out of the leftover ingredients in the pantry and fridge, preventing waste and saving money. Add chickpeas, lentils, grains, frozen veggies and cheaper cuts of meat to make a hearty, nutritious meal that will feed many mouths (or you can freeze … Continued

Roasted Beetroot, Feta and Walnut Salad

Nothing beats beets and this warm simple salad is perfect for the cold wintery months. It goes beautifully with lamb, beef or chickpeas and also looks pretty fancy if you need a dish to take to a dinner party or pot luck. Ingredients 4 medium sized beetroot, peeled and cubed 2 teaspoons olive oil 100g … Continued

Peanut Butter Protein Balls

These delicious balls of peanut buttery goodness are a nutritious snack for any time of the day, perfect for healthy school lunch boxes and especially good when you need a little energy boost. The peanut butter and walnuts are a great source of satisfying healthy fats, the oats add fibre and wholegrain carbohydrate while the … Continued

How to Make an Epic Smoothie

With a bit of thought, smoothies can be an awesome addition to your day and are perfect when you want something quick, easy and nutritious. I will often have a smoothie for breakfast or as a recovery snack after a hard training. Smoothies are a much better option than fresh juices because they contain all … Continued

Coconut, Cashew and Prune Toasted Muesli

What to add 4 cups rolled oats 1 cup buckwheat (optional – just add another cup of oats if you don’t have it) 1 cup shredded coconut 1/2 cup linseeds 1/4 chia seeds 1.5 cups (140g) unsalted cashews 2 cups roughly chopped prunes 3 tbsn coconut oil or olive oil 3 tbsp maple syrup or … Continued