Category Archives: Food & Recipes

Sweet Carrots & Beets with Apple Cider Vinegar & Honey

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Sweet carrots and beetroots is delicious in wraps, and healthy burgers.


  • 2 carrots
  • 1 large beetroot
  • Large handful of fresh mint leaves
  • Apple cider vinegar with honey
  • drizzle of macadamia oil (optional)


  1. Wash the veggies and grate long strips using a mandolin into your salad bowl
  2. Stir in roughly chopped mint leaves
  3. Drizzle over apple cider vinegar with honey and mix

That's it! So easy, no cooking required as this is a raw veggie salad. Allow the salad to sit for a while before serving. The cider will cook (macerate) the veggies and intensify the flavour.

Asian Style Pork Fillet with Soba or Ramen Noodles

Easy Asian style noodles with lean pork and green vegetables. Ingredients
Asian Style Pork Fillet with Noodles

Asian Style Pork Fillet with Noodles

  • 1.5 kilos of free range pork fillet
  • 1-2 red chilies
  • 1.5cm chunk of fresh ginger (grated)
  • 2 cloves of garlic finely sliced
  • splash of oyster sauce (2-3 table spoons)
  • splash of Tamari (2-3 table spoons)
  • 1 cup of shredded Chinese cabbage (Wombok)
  • large bunch of coriander
  • 1 bunch of baby asparagus
  • 1 x 270g pack of Soba or Ramen noodles
  • Sesame oil
  • 2-3 Spring onions
  • sprinkle of sesame seeds
  1. Finely slice the pork and season with some of the ginger and a dash of tamari.
  2. Steam the asparagus and finely slice the spring onions. Cool the asparagus under cold water to avoid over cooking and set aside. Heat a wok and add a dash of peanut oil. Quickly stir fry the pork and set aside.  Add white part of the spring onions, cabbage, garlic, remaining ginger and stir fry until softened.
  3. Return the pork to the wok and add oyster sauce, tamari and sesame oil. Meanwhile cook the noodles according to packet instructions, drain, rinse under cold water and drain again. Add the noodles to the wok and toss though. Adjust seasoning to taste (a little more oyster sauce, tamari and sesame oil), garnish with coriander, the rest of the spring onions, sesame seeds, chilli and serve.
Tips: This dish is quick and easy to cook once all your ingredients are prepared. Best served immediately, but if you need to cook extra for leftovers night leave out the noodles. To vary the veggies, add steamed broccoli, bean sprouts and snow peas. Extra herbs such as Vietnamese mint and basil are yummy additions too.

Minted Corn & Mango Salsa

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This is one of my favourite salsa/salad to have during the warmer months of the year. It's fresh, vibrant, a little spicy and has seasonal fruit and veggies that are delicious. Enjoy with grilled chicken, salmon fillet or with pulled pork in a corn tortilla.


  • 1 x 400g tin of corn kernels
  • 1 large sweet mango (diced into cubes)
  • 2 Lebanese cucumbers (diced into cubes)
  • 1/2 fresh jalepeno chilli
  • 1/2 small red onion
  • 1 x avocado diced
  • handful of chives
  • handful of coriander
  • handful of mint


  1. Drain and toss the corn kernels in a salad bowl then add diced avocado, mango and cucumber.
  2. Finely dice the jalapeño and onions then add roughly chopped herbs.
  3. Squeeze some mango juice over the top, season with salt to taste and a dash of olive or macadamia oil (optional).


Red Rice and Broccoli Salad with Cranberries

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Red rice is another example of a low GI unhulled or partially unhulled grain with a nutty flavour and a high nutritional value. Served warm or cold, this dish has been one of favourites lately because it's filling and versatile.

Red Rice & Broccoli with Cranberries

Red Rice & Broccoli with Cranberries


  • Red rice (available from your local Health Food stores, Organic Grocers or speciality delis and supermarkets)
  • 1 small onion finely diced
  • 1 clove of garlic crushed into a paste with a little salt
  • 1 fresh bay leaf (optional)
  • 1/2 - 1 teaspoon of cumin seeds
  • Broccoli
  • Handful of Dried cranberries
  • Olive Oil


  1. Cook the red rice according to packet instructions, drain, fluff up and set aside.
  2. Steam the broccoli in small florets and set aside.
  3. Gently pan fry the onions, garlic and cumin seeds in a little olive oil with the bay leaf until the onions have softened - don't burn the cumin!
  4. Add the cooked rice to the saucepan then the broccoli and cranberries and stir through. 

That's it! So simple and really tasty. Adjust olive oil and seasoning to taste.

Feel Good Summer Salad

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...with beetroot, carrot, spinach, orange & goats cheese 🙂

A fresh, vibrant and tasty salad using seasonal ingredients and fruit. Adding fruit to your salads not only adds a touch of sweetness (avoiding the need to drizzle an oily dressing over the top) but adds to your daily consumption of fruit which some of us struggle to fit in as snack on it's own. Adding fruit also helps to keep blood sugar levels at bay as you're less likely to reach out for unhealthy food choices laden with processed and refined sugars.


  • Orange segments from 1-2 oranges
  • 1 large beetroot
  • 1-3 carrots
  • baby spinach leaves
  • 1/2 - 3/4 cup of currants
  • 1/2 - 3/4 cup of pepitas
  • Dill soft goats cheese
  • Large handful of mint
  • Macadamia oil


  1. Steam the beetroot, allow to cool then peel and dice
  2. Grate the carrots (long strips using a mandolin if you have one) and add to the beetroot
  3. Segment the oranges reserving some of the juice and pour it over the veggies. Then drizzle a dash of macadamia oil and season to taste
  4. Gently toss through the spinach leaves, currants, pepitas, roughly chopped mint and crumble over the cheese.


Kazza’s Krunchie Muesli Munch

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A combination of low GI dried fruit, nuts, seeds and the all important super foods, this muesli will keep you full all morning and give you that much needed burst of energy we all need to start the day. The beauty of this recipe is it can be changed to suit your tastes, mood and what you have left in your pantry! I highly recommend buying nuts, seeds and dried fruit in bulk so you're not not needing to replace these foods too frequently. You will also save time and energy better spent squeezing in another workout! I prepare a batch of this muesli mix in a 3 litre container and it lasts me ages! Serve with fresh berries, grated green apple, natural yoghurt and a sprinkle of cinnamon. Low fat dairy, soy or unsweetened almond milk is optional OR coconut water!

Muesli Breakfast Jar

Muesli Breakfast Jar



  • 3 cups natural rolled oats
  • 3/4 cup dried cranberries
  • 1/2 - 3/4 cup of currants
  • 1/2 cup shredded coconut
  • 1/2 to 3/4 cup of dried Turkish apricots. Snipped to the size you like.
  • 1/4 cup black Chia Seeds
  • 1/2 cup x *Royal Quinoa puffed
  • 1 cup raw almonds kept whole or roughly chopped OR 1 cup of roughly chopped Brazilian nuts (I keep mine whole)
  • 1/2 to 3/4 cup sunflower seeds
  • 1/2 to 3/4 cup pepitas
  • 1/2 cup goji berries
  • 1/2 cup flax seeds
  • 4 tablespoons of Granola
  • 3/4 cup of macadamia nuts roughly chopped
  • 1 - 2 teaspoons of ground cinnamon

Method Measure out and toss all the ingredients in a large bowl then transfer to your storage container. *Note: Royal Quinoa Puffed is available from Organic Grocers and speciality independent supermarkets

Karen’s Chicken Noodle Soup

This simple chicken noodle soup recipe is an easy, low fat, winter meal that can be prepared while the kids are at school and even divided into portions and frozen for quick meals. Just be sure to freeze the chicken and stock only. It's best to add the noodles and fresh leafy veggies just before serving. Ingredients
  • 1 x 1.7 -2 kg whole free range chicken, organic if possible
  • 2-3 carrots -peeled and cut into chunks
  • 2 celery sticks chopped in chunks
  • 2 onions halved
  • 10 pepper corns
  • 3 bay leaves (fresh if possible)
  • thyme (fresh) - small bunch
  • 2-3 whole garlic cloves - peeled
  • fresh ginger (inch piece thick)
  • sea salt
  • Asian veggies of your choice (I add fresh shitake mushrooms,  bok choy, wombok, Chinese broccoli)
  • Organic soba noodles
  1. Make the stock - skin chicken and cut in half through the breast bone (it will cook quicker!). Throw in large stock pot with whole garlic cloves, ginger, celery, carrots, peppercorns, onions and herbs. Cover with cold water ensuring chicken is submerged, add salt; slowly bring up to boil then immediately lower to simmer and cook very gently until chicken is cooked through. Remove chicken and skim surface off any excess fat.
  2. De-bone the chicken and shred into bits, it should come away from the bone and be very tender and juicy then strain the broth removing everything and return to the pot. Throw the carrots back in and  add the fresh veggies. Meanwhile cook the noodles in a separate pot, drain and rinse. Don't over cook the noodles or it will turn into clag! The noodles cook within 3-4 mins.
  3. Once the veggies are cooked, fill your bowls with some noodles, ladle over broth and veggies and  top with the shredded chicken.  Serve with fresh coriander, red or green chilies (seeded and chopped) and chives. Fresh bamboo shoots are great too!
Variation: Once the stock has been strained, return it to the pot and add 1/2 cup of Shao Hsing wine, few splashes of Tamari, and palm sugar to taste. Serves 5-6  

Saffron Freekeh & Veggie Salad Recipe

This salad recipe is another example of a low GI high fibre food which is highly nutritious and will sustain your energy and hunger levels all day. Ingredients
  • 1 bunch of  of Asparagus, char grilled (they taste better this way)
  • 1/2 small pumpkin
  • handful of green beans (steamed)
  • 1 red capsicum
  • 1 medium sized eggplant (salted then washed and patted dry)
  • 1 cup of freekeh
  • 1 red chillie (remove seeds for flavour without heat)
  • 2 cloves garlic
  • pinch of saffron strands
  • chicken stock
  • olive oil
  • sea salt
  • 1 tablespoon of grated ginger
  • 1/2 to 3/4  teaspoon cumin seeds
  • fresh lemon juice
  • large handful each of fresh mint, parsley and chives
  1. Soak a pinch of saffron strands in hot water or stock and allow to steep until ready to use then lightly steam and char grill the beans and asparagus.
  2. Dice the pumpkin and eggplant into chunks and  slice thick chunks of the capsicum. Arrange on a baking tray. Crush and mix the ginger and garlic into a bowl, add the cumin, olive oil and salt. Smother the veggies, and bake in oven at 150 degrees until tender or if you're pushed for time, bake at 180 degrees and keep and eye on the eggplant and capsicum which will cook quicker than the pumpkin. Alternatively, par boil or steam the pumpkin to speed up the cooking time – allow to cool.
  3. Cook the freekeh according to packet instructions adding the soaked saffron. Transfer to a salad bowl and toss through the veggies and herbs then drizzle with a dash of olive oil and lemon juice to taste.
Serves 5 Variation: toss through marinated goats cheese fetta...Yum!    

Delicious Root Veggie Salad

Ordinary root vegetables made amazing. This is a filling vegetarian meal on it's own or a colourful accompaniment with grilled chicken, steak or lamb. Ingredients
  • 2-3  medium carrots
  • 1 large beetroot
  • Meredith Bay goats cheese fetta
  • large handful of continental parsley
  • large handful of fresh mint
  • olive oil
  • 2-3 garlic cloves
  • 1 teaspoon of fennel seeds
  • 1/2 teaspoon cumin seeds
  • 1-2 sprigs of thyme or majoram
  • sea salt  and freshly ground black pepper
  • about 1/4 cup of water
  1. Wash and chop carrots into round chunks (no need to peel). Throw it in sheet of foil. Fold the sides up to create a pocket and add the fennel and cumin seeds (lightly crushed), salt and pepper to taste, dash of olive oil,  water, lightly bashed garlic cloves (unpeeled) and a sprig of thyme. Wrap and bake in a hot oven until tender.
  2. Prick and wrap beetroot. Bake in a hot oven until tender. NO seasonings of any sort needed. Once both are cooked and slightly cooled, peel and dice the beetroot. Toss both in the same bowl, crumble fetta over the top with roughly chopped fresh parsley and mint; drizzle with olive oil, toss and serve.

Sumac spiced Eggplant & Asparagus Salad

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Another veggie salad flavoured with middle eastern spices. This salad works really well with chicken.


  • 1 large eggplant sliced into think rounds, salted rinsed and drained
  • 1 bunch of asparagus
  • 2-3 cloves of garlic
  • 1 teaspoon of sumac
  • 1 teaspoon of coriander seeds
  • 1 bay fresh leaf
  • 1 small red onion finely sliced
  • handful each of mint and coriander
  • olive oil
  • salt and pepper to taste


  1. Slice the red onion finely and place in a small bowl sprinkled with a large pinch of sea salt and set aside. The salt will draw the moisture out of the onions leaving soft, sweet onions which makes a delicious garnish. The longer you leave it to soak the better the result. After cooking everything else, squeeze the excess moisture from the onions, rinse if necessary before adding it to your dish. This can also be prepped ahead of time.
  2. Pat dry the eggplant then toss with the spices and a little olive oil. Slowly pan fry with the bay leaf or use a griddle pan. Drain any excess oil on kitchen paper. Steam the asparagus and cool. Toss both veggies in a bowl with the herbs, sprinkle with extra sumac and stir through the onions. Adjust seasoning to taste.

This delicious dish is so simple and quick to make that I tend to make it quite often. Leftovers work really well served cold the next day with a poached egg or a tin of tuna. At dinner time, it goes really well with lamb cutlets and harissa spiced yoghurt. I hope you'll enjoy it as much as myself and family do... 😉

Variation: Add chickpeas

Harissa Yoghurt Dressing

  • 1-2 teaspoons of good quality organic harissa paste
  • Plain Greek style or goat yoghurt
  • salt to taste
  • squeeze of lemon juice

Stir it all together and spoon over your cutlets.

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