Free Healthy Recipes
Our seasonal recipe database is complete with healthy recipes for all the family. You'll soon find that healthy food is not only quick and easy to prepare but it's delicious too.
Chargrilled Octopus Salad |
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Latest Recipes
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Herb Crusted Chicken Fillet with Creamed Spinach The essential pantry item for this dish is a packet of oatcakes – the oatcake is a traditional Scottish savoury biscuit delicious with cheese. Compared to most savoury crackers and bread they have a low GI, and ground make a healthier alternative to breadcrumbs to use as a crust for chicken or fish. Serve the chicken with creamed spinach (see recipe link to the right). |
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Hazelnut Jammy Dodgers There’s a health food store in Sydney that sells homemade nutty biscuits with a scoop of baked jam on top. Around that time of the month I detour to buy one, my wallet considerably lighter for the privilege. While not the same, these come a close second and by my calculations this batch would cost a hefty $68 from my health food store. |
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Fennel, Chilli, Garlic & Pumpkin Pasta The chilli & garlic in this pasta dish provide a lovely warming quality for the cooler nights of autumn and winter however this recipe also tastes nice cold during Summer and Spring. If you like spice simply add more chilli...The most important thing to remember?....Always use good quality pasta and parmesan! |
Recipe collections
Seafood Lovers »
Finger foods »
New Year Detox »
Gluten free »
Kid Friendly »
Seafood Lovers
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Recipe supplied by Australian Mushroom Growers Association. |
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If you’ve made a batch of quinoa from the night before, here’s a wonderful way to use up leftovers. Combined with mackerel these make an excellent speedy evening meal. Using quinoa instead of the potato makes the fish patties a little more crumbly, but lowers the GI – just handle them with care. |
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You may be surprised how quick and easy these are to make these are to make – so easy you could whip them up for lunch for 4 or dinner for 2. The beauty of these wraps is they use very little flour and very little fat. |
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In this dish the berry dressing becomes a marinade giving the eggplant a wonderful sweet and sour flavour. Serve it under a piece of kingfish (or any other thick white fillet) with some greens of course and it becomes a dinner fit for any smart dinner party. |
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Like octopus, mussels are a terrific source of iron, providing more than the recommended daily intake of between 12 – 16mg a day. They are also an excellent source of zinc, a mineral that supports the immune system and protects against free radicals. Don’t be fearful of cooking with them. They’re extremely quick and easy to prepare and delicious served with an accompanying grainy sourdough bread and green salad. |
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This alternative to traditional oysters natural, Kilpatrick and mornay oysters is pretty and fresh. Oysters are known as an aphrodisiac possibly because they are such a good source of zinc - the mineral responsible in the production of healthy sperm. 6 oysters will give you 59 mg zinc - almost 5 times the recommended daily intake. |
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For a cold Christmas spread, nothing beats a poached trout (or salmon) To present it whole you'll need a fish poacher, which may seem like a big investment but you'll be surprised at how often you use it after. It’s a very healthy way to cook fish, guarantees it stays moist and succulent, and is one of the easiest ways to prepare a meal for large numbers. Like salmon, ocean perch is an excellent source of Omega 3 fatty acids making it an excellent brain food and relief for arthritis. |
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For energy, fibre and improved mental performance, carbohydrates are an extremely important macronutrient to include on the plate. Often dismissed, lentils outperform most well known carbohydrate and combined with preserved limes and roast capsicum make a delicious base to this easy fish dish. |
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Blue mussels are a robust species grown mainly in bays and inlets and an approved sustainable seafood. Combining flavours of the East, these mussels are delicious served with accompanying buckwheat noodles as a main meal. |
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Where possible for the sustainability of our oceans buy line caught salmon to make this dish and make sure you use a quality bread to make your breadcrumbs. Not only will your crust nuttier and more delicious but it’s better for you. Serve this dish with steamed green beans and Asian vegetables. |
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Mussels are an incredibly good source of iron and, as for the budget conscious they make an inexpensive meal. Traditionally mussels are mopped up with bread but this dish is served with wholemeal pasta. I like to use the Barilla Integrale brand. |
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Couscous is a tiny, granular type of pasta made from durum wheat ground into fine grains then steam cooked. One of the world's staple foods due to its ease in cooking and verstaility, couscous is also a good source of fibre. Here teamed with protein in the form of eggs, it makes a quick meal that can be used for lunch or dinner. *Recipe courtesy of Israeli Pearl Blu Couscous |
Finger foods
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These rolls may take a little time to master, but persevere and your efforts will be rewarded when you do get the hang of it. Have fun with this recipe and be creative - tempeh works well as a filling, as does strips of avocado, ginger slices, pickles, salmon, chicken...the list is endless! |
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Finger food is typically deep fried, surrounded in pastry, or served with everything sitting on, or dipped in, bread. These polenta rounds make a nice change to the standard party fare. They are extremely easy to make and robust enough to hold heavier pieces of food including these little roma tomatoes. They freeze well so make more than you need in case unexpected visitors drop in. The recipe below makes approx 35 mini rounds. |
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How often do you see a group of women each armed with a spoon, each descending like seagulls onto a single plate of pudding? Women in particular enjoy the taste of something sweet to complete meal, but can’t, or won’t eat a dessert of their own because: 1. They can’t fit it all in, or 2. They’re worried about their weight. Whatever the reason, these juicy strawberries coated in bittersweet chocolate are the perfect solution for a single sweet fix, and complete any evening meal. Share if you like, but it’s unlikely you’ll want to. |
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Now that it's fashionable to eat whole grains, and other foods our ancestors enjoyed, it's time to make leftovers fashionable. That's not to say we should go down the road of bubble and squeak - where everything is thrown together and fried! These rice balls could have guests fooled into thinking you've been slaving over a hot stove for ours. They are delicious and make an ideal lunch (or make them smaller and serve as finger food at a party). |
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While making falafel it occurred to me that the word palaver, meaning fuss or bother should be substituted for falafel, coining a new phrase “What a falafel”. But don’t let me put you off! OK so they are a bit of effort compared to a packet mix deep fried feast from the takeaway, but for the improved health properties, and taste, it’s well worth it. In this recipe, the delicious flax seed coating adds numerous health benefits. Flax seeds are a rich source of lignans, helping to protect the body from oestrogen related cancers and regulating hormone levels. A food processor is an absolute must when making these so if you don’t have one already, it’s a great excuse to go shopping. |
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Spring rolls make the best finger food for drinks party (get plenty of practice making them before you embark on rolls for 50!) Typically, as you can see in this recipe, they’re made combining Asian flavours, but you can think outside the square, especially if you have a gluten allergy. The rice paper fills the role of bread and the filling can be many things you may use in a sandwich – with the salad! |
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This alternative to traditional oysters natural, Kilpatrick and mornay oysters is pretty and fresh. Oysters are known as an aphrodisiac possibly because they are such a good source of zinc - the mineral responsible in the production of healthy sperm. 6 oysters will give you 59 mg zinc - almost 5 times the recommended daily intake. |
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Mountain bread is paper thin unleavened bread available from supermarkets and health food stores. It can be used as a quick and healthy alternative to pastry and served as finger food to make a light entrée or pre-dinner canapé. |
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Since time, the oyster has been considered an aphrodisiac and as such is always on the menu for Valentine’s Day; maybe because it’s such a great source of zinc – the mineral responsible for healthy sperm production. |
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Gluten intolerant or not - everyone enjoys fresh spring rolls made with rice paper, veggies and vermicelli noodles. Make them the night before for the whole family to enjoy with enough left over for lunch the next day. |
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These are lovely little naturally sweetened treats to produce for dessert or when the kids get home from school. They’re very easy to make and take next to no time but do need to be eaten straight away otherwise the bread loses its scrunch. |
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This pate is a variation of “ Smokie pate’. Smokies are a haddock smoked in the small fishing town of Arbroath on the East coast of Scotland. They have an authentic smoked flavour but sadly we can’t get them here in Australia. The pate would typically be made with cream cheese therefore to use some creative license for health and availability, here’s a variation to serve on the classic Scottish oatcake. |
New Year Detox
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This is a lovely easy to digest immune boost for anyone feeling a little under the weather. Whizz it all together in the blender for breakfast and it should perk you up a bit throughout the day. |
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Muesli is a great start to the day and if you don't make your own, then look for a brand that's untoasted, with few ingredients such as oats, nuts, dried fruit, cinnamon and no added sugar. Or search The Food Coach recipe database for some delicious homemade alternatives. |
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For a twist on the traditional sandwich, toast in a sandwich press, or even serve open and heap the toasted bread with extra salad. |
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An easy and satisfying snack that feels decadent but is still healthy. |
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Salmon is packed with omega 3 fats which are great for skin, mood and heart health. Cooking fresh salmon can be expensive and time-consuming, so alternate with canned salmon instead and still reap the benefits. |
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A great way to utilise leftover roast or grilled chicken from dinner, by adding it to dark grainy bread and vegies for a nutritious lunch. |
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Smoothies are a nutritious and quick meal. This one is packed full of good fats from the avocado and coconut as well as lots of fibre. I add some of the coconut flesh into the smoothie and use the rest to make coconut rice. What I like most about this smoothie is that it is based on raw, nutrient rich whole foods. Recipe by Lisa Costa Bir |
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Recipe courtesy of Lisa Costa Bir |
Gluten free
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For those of you who haven't noticed it's hot, and I for one am not in the slightest bit interested in all the traditional nonsense of Christmas. Take a large salmon, ask the fishmonger to remove the head, fins and scales, bake it in the oven and serve with new potatoes with chopped mint and a drizzle of olive oil, a crisp green salad with sliced avocado and a cool refreshing mango and coriander salsa. If you want to be more decadent decorate fresh prawns around the outside - what could be nicer, and how much better knowing it's good for you. |
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A very fussy-eating friend of mine described this salad as a 'taste sensation' and I am still reeling from the compliment. The tartness of the pickles against the sweetness of the mango is simply divine. |
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Another low fat dish, this dish gets its wow flavour from the orange and pinenut combination. Watercress is such a rich source of vitamin C and in my opinion should be added to every salad to boost good health. |
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A great lunch or dinner served with a huge green salad and steamed sweetcorn, or could serve eight people as an entree. Make sure to use camellia tea oil for its numerous health benefits. Recipe courtesy of www.phase5.com.au |
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Here we combine the comfort factor of turkey, full flavoured parmesan (to taste through the sinuses) and pine nuts as the main source of zinc. |
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With some gluten free muesli costing as much as $14 for 500g, from a financial point of view it’s worth making your own. From a health perspective it’s also worth making your own as you can fill it up with many more nutritionally valuable ingredients. Puffed grains typically have a high GI therefore to counter this and make a breakfast which will sustain you for most of the morning it’s good to add nuts and a few seeds. |
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With the miso used for flavour and pinenuts added to the sauce and crust this vegetarian pie will suit most meat eaters tastes hearty and meaty. This is gluten free, vegetarian food at it's best. |
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If you want something substantial and delicious here's the meal. It will give you a great feeling of satiety similar to what you would experience from a meat stew. The mushrooms, eggplant and onion give it substance while the tahini sauce transforms into creamy stroganoff type dish, without the cream. |
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If, like most of us you don’t have much time to spend in the kitchen cooking and washing up, this dish is for you. In one pot you combine the healthful properties of leek, low GI cannelini beans and flathead for protein. Add to it some gluten free kudzu to thicken the sauce and promote complete digestion and you’re done in less than 30 minutes. For an extra boost of veggies, serve with steamed broccoli. |
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Black eye beans are native to Africa but are used extensively in the Deep South USA in soul food. They are a great source of calcium, vitamin A , folate and fibre. Here's a very easy meal the whole family can enjoy. |
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Gluten intolerant or not, this breakfast quinoa will give you an exceptional kick start to the day. It doesn’t take long either. Once made you can keep it in the fridge and enjoy it over a few days. |
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Now, we all know that blokes love meat on their plates. So, how do you cook up a nice slab of meat and impress your guest just as much? This whole rib goes beautifully as a Sunday lunch, served on a bed of leafy greens and accompanied with a lovely Shiraz. It’s also great for dinner any other day or cold for the next day’s lunch. Recipe courtesy of Alec Bragg's new recipe book 'Pants off Salmon'. It is available in September at all good book stores and online at: www.jojopublishing.com |
Kid Friendly
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This is an easy way to make meat balls look good and taste great, without frying. Packed with iron, zinc and fibre, these meatballs contain vegetables that are well disguised for the fussy eater. Perfect for small hands, they make great finger food. |
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Oats are a nutritious complex carbohydrate, that are high in B vitamins, low GI, easy to digest and easy to cook with. Cooked oats make the perfect toddlers breakfast, especially compared to most commercial kids cereals that are packed with sugar and salt. The addition of fruit adds fibre, and together with milk, adds a natural sweetness without the need for sugar. Perfect for hungry little tummies! |
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Most children love to eat cooked rice. This is a quick and easy, delicious meal the whole family can enjoy. The vegetables in this recipe can be swapped for your toddler’s favourite vegetables too. Packed with loads of nutrients and energy dense, this dish will help keep your toddler happy and satisfied. |
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This delicious gnocchi is packed with protein, carbohydrate and calcium, which are all important nutrients for active growing toddlers. Fun to eat, this recipe makes eight toddler servings or two adults and two children servings. |
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Most, if not all toddlers love jelly and it’s a favourite at most kid’s parties. The problem is that most commercial jellies contain too many artificial additives. This Tutti Frutti Yoghurt Jelly is so creamy, delicious and easy, you’ll never want to buy a packet jelly again. |
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These lentil patties are very tasty and dead easy to make. The lentils are high in protein and together mixed with breadcrumbs, make a complete protein. A good alternative to meat, especially if your toddler is fussy with meat. |
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