Healthy Eating Recipes

Herb-Crusted Salmon with Sweet Potato Mash

Salmon is a rich source of omega-3 fatty acids (EPA and DHA), which are associated with cardiovascular and cognitive health according to published research. Pairing it with sweet potato provides complex carbohydrates, dietary fibre and beta-carotene.

Ingredients (Serves 4)

• 4 salmon fillets (approximately 150 g each)
• 600 g sweet potato, peeled and cubed
• 2 tablespoons fresh dill, finely chopped
• 1 tablespoon wholegrain mustard
• 2 tablespoons extra-virgin olive oil
• 200 g broccolini, trimmed
• 1 lemon, zested and juiced
• Salt and pepper to taste

Method

1. Preheat oven to 190 °C. Boil sweet potato in salted water for 12–15 minutes until tender. Drain and mash with 1 tablespoon olive oil. Season to taste.
2. Mix dill, mustard, lemon zest and remaining olive oil. Spread evenly over salmon fillets.
3. Place salmon on a lined baking tray. Bake for 14–16 minutes until the flesh flakes easily.
4. Meanwhile, steam broccolini for 3–4 minutes until bright green and tender-crisp.
5. Serve salmon on sweet potato mash with broccolini. Drizzle with lemon juice.

Lentil and Roasted Vegetable Curry

Lentils are among the most nutrient-dense legumes, providing plant-based protein, iron, folate and substantial dietary fibre. This curry uses warming spices with established anti-inflammatory properties documented in nutritional research.

Ingredients (Serves 4)

• 1½ cups red lentils, rinsed
• 1 can (400 ml) coconut milk (light)
• 1 can (400 g) diced tomatoes
• 1 large eggplant, cubed
• 2 medium carrots, sliced
• 1 brown onion, diced
• 3 cloves garlic, minced
• 1 tablespoon curry powder
• 1 teaspoon ground turmeric
• 1 teaspoon ground cumin
• 2 cups vegetable stock
• Fresh coriander for garnish

Method

1. Preheat oven to 200 °C. Toss eggplant and carrots with 1 tablespoon oil, spread on a tray, and roast for 20 minutes.
2. In a large pot, sauté onion and garlic over medium heat until softened (3–4 minutes).
3. Add curry powder, turmeric and cumin. Stir for 30 seconds until fragrant.
4. Add lentils, diced tomatoes, coconut milk and vegetable stock. Bring to a simmer and cook for 20–25 minutes, stirring occasionally, until lentils are soft.
5. Fold in roasted vegetables. Season with salt and pepper. Serve over brown rice or with wholemeal flatbread. Garnish with coriander.

Mediterranean Grain Bowl with Tahini Dressing

Whole grains provide sustained energy through complex carbohydrates and are a good source of B-vitamins. This bowl combines multiple food groups in a single meal — whole grains, vegetables, legumes and healthy fats — aligned with the Australian Dietary Guidelines' five food group model.

Ingredients (Serves 2)

• 1 cup pearl barley (or freekeh), cooked
• 1 can (400 g) chickpeas, drained and rinsed
• 1 large cucumber, diced
• 150 g cherry tomatoes, halved
• ½ red onion, thinly sliced
• 60 g baby rocket leaves
• 40 g crumbled feta cheese

Tahini Dressing

• 2 tablespoons tahini
• 1 tablespoon lemon juice
• 1 small clove garlic, crushed
• 2–3 tablespoons water (to thin)
• Pinch of salt

Method

1. Cook barley according to packet instructions. Allow to cool to room temperature.
2. Whisk tahini, lemon juice, garlic, salt and water until smooth and pourable.
3. Divide barley between two bowls. Arrange chickpeas, cucumber, tomatoes, onion and rocket on top.
4. Scatter feta over each bowl and drizzle generously with tahini dressing.