Healthy Eating

Simple, Nourishing Recipes

Each recipe below uses whole ingredients, takes thirty minutes or less, and is easy to adapt to what you have on hand.

Overnight Oats

Serves 1 • 5 min prep

  • ½ cup rolled oats
  • ¾ cup milk or plant milk
  • 1 tbsp chia seeds
  • 1 tsp honey or maple syrup
  • Toppings: banana, berries, or nut butter

Stir oats, milk, chia seeds, and sweetener together in a jar. Cover and refrigerate overnight. Add toppings in the morning.

Lemon Chickpea Soup

Serves 4 • 25 min

  • 1 can chickpeas, drained
  • 1 can diced tomatoes
  • 2 cups vegetable stock
  • 1 onion, 3 garlic cloves
  • 1 tsp cumin, juice of 1 lemon

Sauté onion and garlic until soft. Add cumin, tomatoes, stock, and chickpeas. Simmer 15 min. Blend half if you like a creamier texture. Finish with lemon juice and season to taste.

Salmon & Quinoa Bowl

Serves 2 • 25 min

  • 2 salmon fillets
  • 1 cup quinoa, cooked
  • 2 cups mixed greens
  • ½ avocado, sliced
  • 2 tbsp olive oil, lemon, salt

Season salmon with salt and a drizzle of oil. Pan-fry 4 min per side. Arrange quinoa and greens in bowls, top with salmon and avocado, dress with lemon and remaining olive oil.

Roasted Veggie Wraps

Serves 2 • 30 min

  • 1 zucchini, 1 red pepper, 1 red onion
  • 1 tbsp olive oil, salt, smoked paprika
  • 2 wholegrain wraps
  • 3 tbsp hummus
  • Handful of rocket or spinach

Chop vegetables, toss with oil and paprika, roast at 200 °C for 20 min. Spread hummus on wraps, add greens and roasted veg, roll tightly and serve warm.

Greek Yogurt Parfait

Serves 1 • 5 min prep

  • ¾ cup plain Greek yogurt
  • ¼ cup granola (low-sugar)
  • ½ cup mixed berries
  • 1 tsp honey

Layer yogurt, granola, and berries in a glass or bowl. Drizzle with honey. Works as breakfast or a satisfying afternoon snack.

Stir-Fried Tofu & Greens

Serves 2 • 20 min

  • 200 g firm tofu, cubed
  • 2 cups bok choy or broccoli
  • 2 tbsp low-sodium soy sauce
  • 1 tbsp sesame oil, 2 garlic cloves
  • Cooked brown rice to serve

Press tofu dry, then fry in sesame oil until golden. Add garlic and vegetables, stir-fry 3–4 min. Splash in soy sauce and toss. Serve over brown rice.