NUTRITION RECIPES FOOD HEALTH

About

HI, MY NAME IS MANDY

I'm a nutritionist (BSc) and a healthy home cook, obsessed with creating new healthy dishes from common household ingredients.

I specialise in budget-friendly, nutrient-packed recipes with a focus on balance. When it comes to good health, it's about what you can have, not what you can't.

Food is an expression of ourselves and I hope that my recipes can inspire you to eat in a way that serves you, inspires you and provides you with the means to live life to the fullest.

HELLO HELLO HELLO HELLO HELLO HELLO

Miso Green Beans

Zesty Zucchini Toast Topper

Herby Yoghurt Dip

RECIPES RECIPES RECIPES RECIPES

A cookbook all about eating well without overthinking it. Over 90 recipes - all developed, tested, written and shot by myself and @sarahkiryshin_cooks for @inlife.wellness

Pre-order through the link in my bio and balance yo table 🤠

ETA: Mid October

>> Crispy Chilli Oil 🌶️

We can’t keep blowing $15 on chilli oil people. It’s so damn easy to make!

400ml neutral oil
3 shallots, finely sliced
5 garlic cloves, finely sliced
3cm knob of ginger, finely sliced
1 cup chilli flakes
1/4 cup sesame seeds
1 tsp coriander seeds
1 tsp fennel seeds
2 star anise
1 cinnamon quill
2 bay leaves
1 tsp salt
1 tsp coconut sugar

Get your oil nice and hot then fry up the shallots and garlic until crispy and slightly brown. Remove from the oil and season with salt. Set aside on some paper towel.

Next, grab a large bowl and add all the other ingredients to it. Pour over the hot oil and let all the flavours infuse.

Once the oil has cooled down, pour your chilli oil into some sterilised jars and put on literally everything.

#chillioil #crispychillioil #easyrecipes

Weird? Yes. Delicious? Hell yes!

>> Roasted black grapes on whipped feta & ricotta toast.

10/10 delish.

I will never buy a store-bought seed cracker for $9 a box again!!

Sweet cherry toms, basil and a zesty, garlic yoghurt with fresh focaccia. I’ve no word of a lie had this for almost every meal this weekend 🍅

For the toms:
Extra virgin olive oil
Yellow mustard seeds
Little brown sugar
Salt

For the yog:
Greek yoghurt
Lemon juice + zest
Little bit of grated garlic

My recipe e-book is now live and available to download!!

This 70 page ebook is full of my favourite nourishing recipes, nutrition tips and more.

This little project was started in the midst of a Melbourne lockdown and since then has been modified and re-birthed many times but now it’s finallllly here.

Purchase and download a copy by following the link in my bio.

Happy cooking!!

🍋🥑🍊🫣🕺🏼

Use the code ‘REALFOOD20’ for 20% off

ZESTY ZUCCHINI TOAST TOPPER

🍋🍋🍋🍋

Tangy, salty, creamy and fresh. This one has it all.

Full recipe is up on the website, linked in my bio.

snack plate • summer edition

Bulk out your snacks on a plate with some fresh fruit and healthy fats. It’s much more satisfying than reaching for something like a choc bar and still feeling hungry.

Enjoy the choc, but have it with something else to create a nutritionally dense snack.

It’s the first day of December today so here’s a chrissy recipe to kickstart the festivities.

🎄CHRISTMAS PIMPED-UP PUMPKIN

This recipe is so easy and festive - perfect as a side dish to your Christmas spread.

If you want the full recipe, it’s up on my new website which is linked in my bio! 🤠

My current obsession… so bloody easy and full of brain happy omegas 🧠

Coat some @tassalsalmon in egg whites and then in sesame seeds. Bake for 20min. Serve with coconut rice and a spicy cucumber salad.

Thank me later.

#tassalsalmon #salmon #healthyfood #mealideas #nutrition #easymeals #Tryfor5

SPICED CAULIFLOWER LOADED HUMMUS

You’ll need:

1/2 head cauliflower
1/2 teaspoon turmeric
1/2 teaspoon garlic powder
1 teaspoon cumin
1 teaspoon chilli flakes
Zest of 1 lemon
Roasted nuts of choice (I used almonds)
Chopped fresh herbs
Olive oil

500g homemade hummus:

2 tins chickpeas
2 garlic cloves
1/2 cup tahini
1 tsp cumin
big glug of olive oil
juice of one lemon
s+p to taste

Method:

✼ Cut up your cauliflower and toss in all of your spices and olive oil. Roast for 25min.
✼ Blitz all your hummus ingredients in a food processor and spread out on a large plate.
✼ Top your hummus with the roasted cauliflower and finish with fresh herbs, lemon zest, roasted nuts and a good serving of extra virgin olive oil.
✼ Serve with crackers or crusty bread.

#hummus #easydip #easyrecipe #dinnerparty #spring #healthyfood #nutrition #loadedhummus #Tryfor5

Food prep reduces the likelihood of purchasing something unhealthy on your lunch break, saves $$ and makes it so much easier to eat nourishing foods throughout the week.

Food prep doesn’t have to be cooking 3 different dishes on a Sunday or having a fridge full of ready to eat meals.

For me, food prep is prepping individual ingredients rather than entire meals.

INGREDIENT PREP IDEAS:

❊ Roast sweet potato, pumpkin and other veggies to have ready to throw in a salad or a wrap (personal fave)

❊ Cut up capsicum, carrot and cucumber for ready to eat snacks

❊ Cook up a big pot of couscous, rice or quinoa for a carbohydrate source to add to salads

❊ Boil some eggs for a ready to eat high protein snack

❊ Prepare a few yoghurt and granola jars for those breakfasts when you’ve snoozed your alarm a few too many times.

#foodprep #healthyfood #mealprep #nutrition #foodhack

A healthy diet is one that allows for all foods, is free from guilt and one that recognises the enjoyment that comes with eating certain foods.

A healthy exercise routine is one that recognises the need for daily movement but doesn’t use it as a means of ‘burning off’ what you had for dessert last night.

Before cutting out entire food groups, think about what you can add more of… fruit, veg, nuts, seeds, wholegrains, herbs, spices.

Before you sip on your 5th coffee of the day, think about why you’re tired and how you could include some rest in your day-to-day life.

I could go on but I’m sure you get me.

Health is about balance and finding what works best for YOU.

Our mood has a lot to do with the food we eat.

Our mental health is often thought of as biochemical-based and emotionally driven. This is obviously true but for a large percentage of us, nutrition plays a greater role in the development, duration and severity of various mental health conditions.

Certain nutrients found in various foods provide the means to synthesise and regulate the production of neurotransmitters that are responsible for our state of mind.

Some brain happy foods include:

✼ Omega 3 fatty acids - nuts, seeds, fish
✼ Magnesium - bananas, nuts, spinach
✼ B vitamins - eggs, dark green veg, meat, seafood
✼ Probiotics - yoghurt, kefir, kimchi
✼ Polyphenols - red wine, berries, dark chocolate
✼ Fibre - fruit, vegetables, wholegrains

Obviously mental health is very complex but it’s super cool to know that food is increasingly being considered as a possible treatment option.

This is a super simple go-to winter brekky of mine. Packed with protein, antioxidants, essential fatty acids and fibre.

✼ 1/2 cup quick oats
✼ 1/3 cup water or milk
✼ 1/4 scoop protein powder
✼ 1/2 cup frozen berries (warmed up in the microwave)
✼ 1 tablespoon hemp seeds
✼ 1 teaspoon chia seeds
✼ Handful of unsalted nuts
✼ Drizzle of maple syrup or honey

Combine the oats and water/milk in a pot and bring it to a slow simmer for 8min. If you’re rushed for time in the mornings, microwave in a bowl for 2min.

Once cooked to your liking, mix in your protein powder and top with all your favourite nutrient-rich goodies.

I’ve been loving hemp seeds recently. They are really high in essential fatty acids, protein and multiple vitamins. They also have a subtle nutty taste making them a great topper for sweet or savoury meals.

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#oats #quickmeals #quickrecipes #breakfast #winterfood #healthy

HERBY YOGHURT DIP 🌿

You’ll need:
1/2 cup finely chopped fresh herbs (I used parsley, chives and dill)
Pinch of salt
Pinch of chilli flakes
2 grated garlic cloves
Zest of half a lemon
1/4 ish cup olive oil
2 cups greek yoghurt
Crusty sourdough

✼ Finely chop your herbs and combine them in a bowl with salt, lemon zest, garlic and chilli flakes
✼ Heat olive oil in a small pan for 5min
✼ Pour the sizzling oil over your herbs and combine
✼ Add greek yoghurt to a bowl and top with your herb oil
✼ Eat with crusty bread, crackers or veggie sticks

Any remaining oil, let cool and serve on top of salads for an extra herby hit 👍🏽

#yogurtdip #diprecipe #food #easysnack #dip #healthyfood #easyrecipes #easymeals #nutrition

The amount of sleep we get regulates various hormones responsible for our appetite cues.

A lack of sleep will suppress the satiety hormone (leptin) which then mutes the brains signals that usually tell us we are full and to stop eating.

This may lead to mindless snacking and overeating but can also contribute to the development of chronic diseases such as diabetes, cardiovascular disease and depression.

Aim to get at least 7 hours of sleep every night in order for your body to have enough time to produce and regulate your hunger hormones.

✷ TIPS TO GET MORE SLEEP: limit your caffeine intake in the afternoon, turn your phone off an hour before getting into bed, meditate, regular exercise, invest in some ear plugs!

#sleep #sleephygiene #healthtip #nutrition #health

WHITE BEAN SOUP

This super creamy, flavoursome soup is the winter warmer you didn’t know you needed.

You’ll need:
1 diced brown onion
1 diced shallot
3 crushed garlic cloves
1 sprig fresh rosemary
2 sprigs fresh thyme
1 tablespoon olive oil
1 leek, sliced (white section)
1 carrot, diced
1 stick of celery, diced
2 tins drained cannellini beans
2 cups veggie stock
Salt and pepper to taste
Crusty sourdough to serve (essential)

✼ In a large pot, sauté onion & garlic in oil until fragrant.
✼ Stir through rosemary and thyme.
✼ Add celery and carrot and cook for two minutes.
✼ Add in remaining ingredients, simmer on low heat partially covered until vegetables have softened, approx 15-20 minutes.
✼ Stir occasionally to prevent sticking on the bottom.
✼ If you like creamy soups then use a stick blender to lightly blitz the veggies otherwise leave as is.
✼ Serve with warm bread!

This made roughly 4 servings but next time I would probably double it and freeze the extra servings for on-the-go lunches.

#wintersoup #vegansoup #soup #healthysoup #melbournefoodie #easyrecipes #easymeals

Eating seasonally is one of the best ways to ensure you are consuming foods that are fresh, high in nutrients and full of flavour.

Seasonal eating allows you to try foods that may be outside of your norm which will have a positive effect on your gut, increasing gut microbiome diversity.

Some in season veg to try this winter include ⇾ beetroot, broccoli, cauliflower, carrot, fennel, leeks and brussels spouts.

Some in season fruit to try this winter include ⇾ mandarines, kiwifruit, apples, pears, oranges and lemons.

✷ TIP: Local growers/ farmers markets tend to only sell produce that is in season. Buying your fresh goods here will save you some $$ and you’ll be supporting the local economy too.

#seasonaleating #winterveg #winterfruit #inseason #nutritiontip

— breakfast of my dreams —

sourdough, cream cheese, cherry toms, basil, olive oil

🌈🌈🌈🌈🌈🌈🌈
Rainbow vegan tahini & peanut salad

1 cos lettuce chopped finely
1 cup cooked brown rice & quinoa mix
1/2 red onion, diced
1 cup edamame beans
1/4 cup roasted capsicum (I used the jar ones)
Lots of fresh coriander, chopped
Sesame seeds
Crushed peanuts

1/4 cup tahini
2 tablespoons sweet chilli sauce
2 tablespoons soy sauce
Splash of warm water

✼ Add all salad ingredients to a large bowl
✼ Shake all dressing ingredients in a jar and pour over the top

This one’s a winner 🤌🏼

#salad #rainbowsalad #greens #easyrecipes #mealprep #mealinspo #healthyrecipes

I may have gone overboard with the crispy onion bits but this veggie Vietnamese rice noodle salad bowl is my go to at the moment. So fresh and full of goodness ✨🌈

You’ll need:
✽ Vermicelli rice noodles
✽ Capsicum
✽ Carrot
✽ Avocado
✽ Cucumber
✽ Marinated tofu
✽ Coriander
✽ Lime
✽ Chilli
✽ Fried shallots
✽ Coconut amino dressing

🍌🥭BREKKY YOG BOWL
banana, fresh passionfruit, pepita seeds, crunchy granola and @yoproau high protein mango yoghurt 🤤

Sweet breakfasts can often make it a little harder to get your protein in. A high protein yoghurt added to smoothies, oats, cereal or as a base for a yog bowl like this one is a good way to help hit those protein requirements for the day

Make sure you’re getting a good hit of protein 💪🏽 first thing in the morning to keep you fuller for longer and to curb those mid morning munchies ⚡️

🎄Peppermint, coconut & date Christmas treats! (Yes it’s the 5th of February eeek 😬)

In true Mandy form, I’m posting this Christmas recipe a whole month and a bit after Christmas.. but nonetheless, save it for next year OR remove the crushed candy canes and replace them with crushed almonds or peanuts for a non-Christmas version!

Anyway, here’s the recipe!

You’ll need:
200g dark chocolate
25 medijool dates (pitted)
1 tbsp honey
250g desiccated coconut
1 tsp peppermint essence
Candy canes OR crushed nuts for the top

Method:
- Blend the coconut in a food processor until thick and pasty (roughly 10min)
- Add peppermint and honey to the coconut and combine well
- Stuff the pitted dates with the coconut mixture and close the date back up
- Freeze the dates while you melt the dark chocolate
- Coat the dates in dark chocolate and sprinkle with candy canes (or crushed nuts)
- Keep in the fridge!

HEARTY PUMPKIN BUTTER CHICKEN

Dairy free and full of goodness! This is one of my favourite recipes to meal prep for a busy work week 😌 Swipe for the full recipe or read below!

Ingredients:

500 g chicken breast cut into bite sized pieces
2 tbsp extra virgin olive oil
200 g pumpkin, chopped into small pieces
1 cup sugar snap peas (topped and tailed)
1 tin butter beans, drained
1 tin chickpeas, drained
1 large brown onion, diced
2 garlic cloves, crushed
Spice mix: 1 tsp each (turmeric, ground coriander, ground ginger, ground cumin, smoked paprika, garam masala)
1 tsp honey
50 g tomato paste
1 tin light coconut milk
Pinch of salt
1 cup brown rice or quinoa, cooked
Fresh coriander to serve
Cashews to serve
Greek yoghurt to serve

Method:

Heat a large fry pan over medium heat, add oil and chicken and cook for 5min, until golden brown. Remove from the pan and set aside.

Add oil and onion to the pan and sauté for 5min. Turn the heat to low and add the spice mix and garlic and cook until aromatic (try not to burn!). Add the tomato paste and stir until all the onion is coated.

In the meantime, cook rice or quinoa as per packet instructions.

Add the coconut milk & honey and stir in the pumpkin. Bring to the boil and reduce for 10min or until pumpkin is soft. Add the chicken back into the pan and add remainder of veggies and beans. Cover the pan with a lid and cook for 10-15min until chicken is cooked through and the sauce has thickened.

Serve with rice and top with coriander, cashews and a dollop of Greek yoghurt (optional)

Stuck for a camping breakfast that isn’t bacon and eggs?

🍌 3 Ingredient Banana Pancakes 🍌

I often make these at home but they’re just as easy to whip up on the camp stove. These pancakes are packed with protein and low GI carbs to keep you full and provide you with sustained energy.

Ingredients:
2 mashed overripe bananas
3 eggs
1/2 tsp cinnamon
2 tbsp Greek yoghurt (topping)
Drizzle of honey (topping)

Method:
1. Mash bananas in a bowl and mix in the eggs and cinnamon until a smooth-ish batter is formed
2. Spoon mixture onto a medium heat non-stick pan
3. Cook for 1min on each side
4. Top with Greek yoghurt and honey

When I make these at home I’ll blend all the ingredients in the NutriBullet and add some rolled oats to the mixture to bulk out the meal a little

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