Dietitian

Serves:  1

As the weather warms up, this noodle salad bowl is an easy meal prep recipe for lunch or dinner. Change up your favourite vegetables, dressing and protein source (beef/chicken/tofu/fish) for endless variety. 

Meal prep tip - cooking the protein source earlier in the week means this noodle salad bowl can be made in a few minutes on busy days.

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Serves:  5

There's nothing like a warm bowl of chicken soup in this Melbourne weather!

Simple to make and versatile.

You can add any vegetables you like, make a big batch for meal prep or freeze for another day.

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Broth

Ricotta Gnocchi

Serves:  5

There is something about preparing your own gnocchi that makes it taste so good!

You can add any favourite sauce to change up the recipe.

These also freeze really well if you want to save some to cook another day.

INGREDIENTS:

Gnocchi

• 500g ricotta cheese
• 2 cups 00 (pasta) flour
• 3 eggs
• ¾ cup grated parmesan
• Salt, pepper, garlic powder to taste

Mango Bliss Balls

A nourishing pick-me-up snack!

These bitesize snacks can be enjoyed as a fuel source before training, added to kids lunchboxes (if allowed nuts), or for when that 3pm slump calls for a sugar hit. Because they contain natural sugars and are loaded with healthy fats and fibre they won’t spike your blood sugars leaving you feeling energised and satisfied for longer.

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*rough estimates - no need to be exact with measurements

Sausage And Lentil Tray Bake
 

Who doesn’t love a one-pan meal!

In this nourishing, balanced meal, you’ll get a serve of protein, veggies, and whole grains. Lentils are a fantastic source of low GI fibre, plant-based iron and protein, and B-vitamins like folate.

Whip up this hearty-winter meal in less than 30 minutes. The perfect mid-week family dinner.

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1 in 5 Australians are affected by constipation at some point in their life.

This is a common complaint during pregnancy, affecting almost half of all pregnant women.

The change in hormones along with the growing uterus is responsible for slower bowel movements.

Other common causes include reduced physical activity, low dietary fibre intake, inadequate fluid intake, and increased emotional stress.

Leftover Lamb & Potato Fritters

This recipe came about after a roast dinner I cooked for my family. I overestimated the quantity and was left with an abundance of leftovers. So I decided to transform my day old ingredients into delicious fritters to enjoy over the week (they make a great on-the-go snack!).

This recipe works well with most cooked veg. You could use peas, sweet potato, cauliflower, or corn. Anything you need to use up. If you’re a vegetarian leave out the meat. Enjoy!

INGREDIENTS

Massaman Curry

A curry for the whole family!

I love a good slow cook recipe. They’re minimal effort with maximum reward. It’s also a great way to get the most out of inexpensive cuts of meat. What I really love about this Massaman curry recipe is that it’s a great family meal. You can make a big enough batch to feed an army. It also freezes well for those looking to meal prep in advance.

Brown Rice Salad

This recipe was first introduced to me by ASM’s in-house podiatrist Emma Poynton, and has since become a staple at family barbeques, as well as a quick and easy weeknight lunch or dinner option. 

I like this recipe because it’s so versatile, you can have it as a side or add some protein like chicken or tuna and make it a meal.

Slow-Cooker Lentil Soup

Winter is wrapping up but there’s still time to get in some great meals using a slow-cooker.

If you don’t have a slow cooker I can’t recommend them highly enough. The best options are around $30 from Target or Kmart and it’s just so nice to come home to a ready-made and soul-warming meal like soups or stews.

This recipe is so simple and will take you just 10 minutes to prepare!

Serves 8
Prep: 10 mins
Cook: 4 hours (high) or 8 hours (low)

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