Healthy Eating Recipes

Grilled King Prawns with Avocado Salsa

Australian king prawns are a lean protein source with notable selenium and vitamin B12 content. Paired with avocado — rich in monounsaturated fats and potassium — this dish provides a balanced combination of protein, healthy fats and micronutrients.

Ingredients (Serves 4)

• 800 g raw king prawns, peeled and deveined
• 2 ripe avocados, diced
• 1 red capsicum, finely diced
• Half a red onion, finely diced
• Juice of 2 limes
• 2 tbsp extra-virgin olive oil
• Small bunch fresh coriander, chopped
• 80 g mixed salad leaves
• Salt and pepper to taste

Method

1. Combine avocado, capsicum, onion, half the lime juice and coriander. Season lightly.
2. Toss prawns with olive oil, remaining lime juice, salt and pepper.
3. Heat grill pan to high. Cook prawns 2 min per side until pink and opaque.
4. Serve on salad leaves topped with avocado salsa.

Roasted Pumpkin & Lentil Dhal

Red lentils provide plant-based protein, iron, folate and significant dietary fibre. Combined with roasted butternut pumpkin, this dhal delivers a balanced vegetarian meal suited to Australian autumn and winter produce.

Ingredients (Serves 4)

• 500 g butternut pumpkin, cubed
• 1.5 cups red lentils, rinsed
• 1 can (400 ml) light coconut milk
• 1 brown onion, diced
• 3 cloves garlic, minced
• 1 tbsp curry powder
• 1 tsp ground turmeric
• 3 cups vegetable stock
• Fresh coriander to garnish

Method

1. Preheat oven to 200 C. Toss pumpkin with 1 tbsp oil. Roast 20 min until golden.
2. Saute onion and garlic 3-4 min. Add curry powder and turmeric; stir 30 sec.
3. Add lentils, coconut milk and stock. Simmer 20-25 min until lentils are soft.
4. Fold in roasted pumpkin. Season and serve with coriander and flatbread.

Mango & Macadamia Overnight Oats

Oats provide beta-glucan fibre, which may support healthy cholesterol levels according to published research. Combined with Australian mango and macadamias, this breakfast complements a balanced meal plan.

Ingredients (Serves 1)

• Half cup rolled oats
• 150 ml milk or plant milk
• 100 g natural Greek yoghurt
• Half a mango, sliced
• 20 g macadamia nuts, chopped
• 1 tsp chia seeds
• 1 tsp honey (optional)

Method

1. Mix oats, milk, yoghurt and chia seeds. Refrigerate overnight.
2. Top with mango, macadamias and honey if desired.