Healthy Eating Recipes

Grilled Ocean Trout with Fennel & Orange Salad

Ocean trout is rich in omega-3 fatty acids, associated with cardiovascular and cognitive benefits. This dish provides protein, healthy fats, vitamin C and fibre.

Ingredients (Serves 4)

• 4 ocean trout fillets (~150 g each)
• 1 large fennel bulb, thinly sliced
• 2 navel oranges, segmented
• 60 g rocket leaves
• 2 tbsp extra-virgin olive oil
• 1 tbsp lemon juice

Method

1. Season trout. Grill skin-side down 3–4 min, flip, cook 2–3 min.
2. Toss fennel, orange and rocket with oil and lemon juice.
3. Serve trout on salad.

Roasted Pumpkin & Chickpea Bowl

Chickpeas provide plant protein, folate and fibre. Combined with butternut pumpkin, this vegetarian bowl suits Australian autumn and winter produce.

Ingredients (Serves 2)

• 400 g butternut pumpkin, cubed
• 1 can (400 g) chickpeas, drained
• 2 cups baby spinach
• 1 tsp smoked paprika, 1 tsp cumin
• 2 tbsp tahini, 1 tbsp lemon juice
• 2 tbsp olive oil, 30 g pepitas

Method

1. Preheat 200°C. Toss pumpkin and chickpeas with oil, spices, salt. Roast 25 min.
2. Whisk tahini, lemon juice and 2 tbsp water.
3. Divide spinach, top with roasted mix, drizzle tahini, scatter pepitas.

Mango & Macadamia Breakfast Bowl

Macadamias are rich in monounsaturated fats; oats provide beta-glucan fibre which may support healthy cholesterol levels.

Ingredients (Serves 1)

• ½ cup rolled oats, 150 g Greek yoghurt
• ½ mango, 20 g macadamias, 1 tbsp chia seeds

Method

1. Prepare oats as porridge or overnight oats.
2. Top with yoghurt, mango, macadamias and chia.