Note: Nutritional values listed are approximations based on standard ingredient quantities. Actual values may vary depending on brands, portion sizes and preparation methods.
Balanced Grain Bowl
A nutrient-dense bowl combining wholegrains, lean protein and a variety of vegetables. This recipe provides a balance of macronutrients suitable for a main meal.
Ingredients
- 150 g brown rice or quinoa
- 200 g skinless chicken breast or firm tofu
- 1 medium sweet potato, diced (approx. 150 g)
- 100 g broccoli florets
- 1 medium carrot, sliced
- 1 tablespoon extra virgin olive oil
- 1 teaspoon ground cumin
- Salt and pepper to taste
- Lemon wedges for serving
Method
- Cook the grain according to packet directions. Drain and set aside.
- Preheat oven to 200°C. Toss sweet potato with half the olive oil and cumin. Roast for 20 minutes until tender.
- Steam or blanch the broccoli and carrot for 3–4 minutes until just tender.
- Season the chicken or tofu with salt and pepper. Cook in a pan with remaining oil over medium heat for 5–6 minutes each side (chicken) or 3–4 minutes each side (tofu), until cooked through.
- Assemble bowls with grain, roasted sweet potato, steamed vegetables and sliced protein. Serve with lemon wedges.
Approximate nutrition per serve: Energy 1,850 kJ (440 kcal) · Protein 35 g · Fat 10 g · Carbohydrates 50 g · Fibre 8 g
Australian Summer Salad
A refreshing salad using locally available ingredients. Suitable as a light meal or as a side dish alongside grilled protein.
Ingredients
- 120 g mixed salad leaves (rocket, spinach, cos lettuce)
- 1 ripe avocado, sliced
- 150 g cherry tomatoes, halved
- 1 Lebanese cucumber, sliced
- 50 g feta cheese, crumbled
- 30 g walnuts or pepitas
- 2 tablespoons extra virgin olive oil
- 1 tablespoon apple cider vinegar
- Pinch of salt and pepper
Method
- Wash and dry all salad leaves and vegetables.
- Combine leaves, avocado, tomatoes and cucumber in a large bowl.
- Whisk olive oil and vinegar together with salt and pepper.
- Pour dressing over salad and toss gently.
- Top with crumbled feta and nuts or seeds. Serve immediately.
Approximate nutrition per serve: Energy 1,500 kJ (360 kcal) · Protein 10 g · Fat 30 g · Carbohydrates 8 g · Fibre 7 g
Grilled Salmon with Steamed Vegetables
Salmon is a source of omega-3 fatty acids. This simple preparation retains nutrients while keeping added fats minimal.
Ingredients
- 2 salmon fillets (approx. 150 g each)
- 200 g green beans, trimmed
- 200 g zucchini, sliced
- 1 tablespoon olive oil
- 1 lemon, halved
- Fresh dill (optional)
- Salt and pepper to taste
Method
- Pat salmon fillets dry and season with salt, pepper and a drizzle of olive oil.
- Heat a grill pan or barbecue over medium-high heat. Cook salmon skin-side down for 4 minutes, flip and cook a further 3–4 minutes until cooked to preference.
- Meanwhile, steam green beans and zucchini for 4–5 minutes until tender-crisp.
- Plate the salmon alongside vegetables. Squeeze lemon juice over the dish and garnish with dill if using.
Approximate nutrition per serve: Energy 1,650 kJ (395 kcal) · Protein 38 g · Fat 22 g · Carbohydrates 6 g · Fibre 4 g
Dietary note: These recipes can be adapted for various dietary requirements. Substitute ingredients as needed — for example, use plant-based protein in place of meat or fish, or gluten-free grains if required. Always check individual ingredient labels for allergen information.