Quinoa Nourishment

This one is for the real health nuts. With superfood greens including kale and nori this meal will certainly make you feel good on the inside.   Ingredients (serves 2) 1 cup of cooked quinoa (white/red/black or multi colour)... read more

Teresa's Immune Boosting Soup

You just can't go past a nourishing soup for comfort and warmth. This nutrient rich soup is a gift from my mum and now I'm sharing it with you. Ingredients 1 red onion, diced 1/2 head of broccoli, diced 1 red capsicum, ... read more

Healthy Slaw

Sometimes you don’t feel like the typical salad, this is where my healthy slaw comes in handy. This easy side dish goes particularly well with grilled chicken, pork or fish. Ingredients (serves 4 to 6) 2 pink lady apples 4 ... read more

Potato Free Mash

My version of mash not only tastes amazing it also offers you a balance of protein, carbs and healthy fats. It goes particularly well with grilled fish. Ingredients (serves 4) 1 1/2 cups of peas 2 cups of cauliflower florets 1 ... read more

Asian Inspired Chicken Stir Fry

High protein and packed with vegetables this is the perfect dinner or lunch option. For those wanting to bump up the carbohydrates simply serve with brown rice or buckwheat noodles. Ingredients (serves 1) 100-180g chicken breast... read more

Quinoa Vegetable Omelette

This meal is quick, easy and filling. I persoanlly love an omelette especially as they can slot in as breakfast, lunch or dinner. This particular omelette will not only provide the perfect balance of protein, carbs and fats it is a gre... read more

Crunchy Curry Cauliflower Rice

This delicious rice alternative is low in carbohydrates, paleo friendly plus so many health benefits I don’t know where to start! Turmeric is considered a super herb; anti-inflammatory, cancer protective, blood sugar balancing, p... read more

Veggie Cauli Rice

This delicious, nutrient packed fried rice alternative is a sure way of getting kids (including big kids) to eat their veggies. This quick and tasty dish may be enjoyed as a vegetarian main or as a tasty side.    Ingred... read more

Protein Veggie Pasta

Thank the baby Jesus, we now have a low carb, high protein pasta that the whole family will love. Not like any other low carb pasta Ive tasted before, this guilt friendly winter warmer is the perfect addition for those who what th... read more

Green Goodness Smoothie

Smoothies are a quick, nutritious and delicious breakfast option. Don’t be afraid to think outside the box. Try using different ingredients such as spinach and avocado. This refreshing smoothie is a great way to boost your green ... read more

Chicken and Blueberry Salad

Ingredients (serves 1) 100- 180g grilled organic chicken breast 1 handful of baby spinach leaves, washed 1 handful of shredded red cabbage 1/2 cup broccoli florets 1 celery stalk, diced 1/4 cup blueberries 1/2 small avocado 1 h... read more

Goji Breakfast Smoothie

Super foods are the talk of the nutrition world, and with good reason. Goji berries, coconut, honey and chia seeds all provide many vital nutrients for optimum health. Adding super foods to your daily diet does not have to be difficult... read more

Mango Smoothie

This smoothie is the perfect post training option providing antioxidants, carbohydrates for energy and protein for optimal recovery. This smoothie is a delicious, quick and healthy option for those on the run.  Ingredients 1 sc... read more

Immune Power Juice

<div> <strong>When it comes to the immune system two vitamins in particular spring to mind, vitamin A and vitamin C. Vitamin A is known as the anti-infective vitamin and defi... read more

Protein Porridge

This easy to make quinoa breakfast is not limited to winter. It may be enjoyed cold throughout sumer. My tip is to get creative and try a few variations.    Ingredients: serves 1 1/3 - 1/2 cup quinoa flakes 1 cups of ... read more

Simple Eggs and Baby Greens

What a great way to start the day! Protein rich eggs and nourishing baby greens. Who said you can't have peas at breakfast?   Ingredients: serves 1 2-4 organic eggs 1/2 cup baby green peas 1 cup baby spinach 1 tbps... read more

Turkish Inspired Chicken Salad

This delicious healthy salad is packed with complex carbohydrates, protein, B vitamins and antioxidants, it doesn’t get any better really. Ingredients (serves 2) 1 cup cooked quinoa 1/3 cup chopped coriander 2 tbsp. olive... read more

Teresa's Berry Smoothie

Quick, easy and providing the perfect ratio of protein and carbs, this smoothie is the perfect post training breakfast or exhausted late night option.   Ingredients (serves 1) 30g vanilla low carb protein powder  (Bar... read more

Banana and Berry Porridge

This winter must not only ticks all the boxes nutritionally, it tastes amazing. Porridge does not have to be boring, with a little love and a few extra ingredients oats can become more like a dessert than a breakfast.   Ingred... read more

Gluten Free Quinoa Pancakes

This is the perfect post training breakfast option. It contains the perfect balance of protein carobs and healthy fats. It is also the perfect guilt free pancake for those mornings you feel like a treat.   Ingredients (serves ... read more

Quinoa Superfood Breakfast

You may think superfoods are difficult to implement into your diet but this quick and easy breakfast will prove you wrong. Stocking your kitchen with the ingredients is the hard part, preparing and eating this breakfast is easy. &nbs... read more

Raw Carrot Cake Breakfast

Oh. My. God! I have taken my carrot cake obession and turned it into a healthy breakfast. Carrots are packed with beta carotene; a powerful antioxidant that keeps our skin glowing and eyes sparkling. I cant think of a better way to get... read more

Antioxidant Breakfast Bowl

Nourishing your body has never been easier. This paleo friendly, antioxidant packed breakfast tastes so delicious it could easily pass as a healthy dessert. This would have to be one of my favourite spring or summer breakfast options. ... read more

Fat Black

Butter is back on the menu and this delicious coffee prove it.  No matter what your initial thought you seriously must sample this creamy luxurious coffee for yourself.  Grass fed butter is high in fat-soluble vitamins A, D... read more

Paleo Pancakes

HAPPY VALENTINES DAY! To celebrate this day of love why not make your loved one these delicious healthy pancakes for dessert. They are completely gluten, dairy and refined sugar free, fuelled with good fats and protein which will keep ... read more

Buckwheat Bread

This gluten & dairy free bread makes a filling & nourishing breakfast idea. Try toasting & topping with avocado, paoched eggs or nut butter.   Ingredients (Makes 1 loaf) 2 cups of your favorite seeds, I like a ... read more

Apple Cider Vinaigrette

The miracle condiment vinegar has been used as both food and medicine for more than 10,000 years. I’m sure you have heard of the many health benefits that apple cider vinegar has to offer, if not here are just 5 of my favorites p... read more

Black Quinoa and Vegetable Salad

Raw vegetables coupled with black quinoa results in a nutritious and delicious salad. This salad is quick, easy and provides ample nourishment. You may enjoy this salad alone or as a side dish accompanying lamb, chicken or fish.  ... read more

Raw Vegetable and Berry Salad

We all need to eat more raw fresh produce. This raw vegetable based salad does not only provide ample fibre, vitamins and disease protective nutrients it is also incredible crunchy and tasty. This is a balanced, bright, delicious Summe... read more

Red Cabbage, Pomegranate and Chicken Salad

Red cabbage and pomegranates will add texture and flavour to your everyday salads. Packed with antioxidants, red coloured produce will brighten up your plate and help you glow from the inside.   Ingredients (serves 1) 1/2 cu... read more

Teresa's Terrific Tuna Salad

Whenever you choose to eat a salad as a main meal you should make it the perfect opportunity to get more vegetables into your diet. This vegetable packed tuna salad is a great lunch option guaranteed to keep you full whilst fuelling yo... read more


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