Nourishing Recipes - October
Mediterranean Chicken Bowl
(Look up shred happens on insta)
Ingredients
For the chicken marinade:
900 g boneless chicken thighs
2 tbsp Greek yoghurt
1 tbsp olive oil
Juice and zest of 1 lemon
3 garlic cloves, minced
1 tbsp dried oregano
1 tsp sweet paprika
1 tsp garlic powder
Salt and pepper, to taste
For the Greek salad:
1–2 Lebanese cucumbers, finely diced
1 green capsicum, finely diced
½ red onion, finely diced
Handful of cherry tomatoes, quartered
2 tbsp chopped Kalamata olives
30 g crumbled feta
1–2 tbsp olive oil
Juice of 1 lemon or splash of red wine vinegar
Small pinch of oregano
Salt and pepper, to taste
Handful of chopped flat-leaf parsley
For the tzatziki:
1 cucumber, grated (squeeze out liquid if preferred)
1 cup (250 g) Greek yoghurt
1 tbsp olive oil
Juice of ½ lemon
1 garlic clove, grated
2 tbsp fresh dill, chopped
Salt and pepper, to taste
To serve:
1 cup cooked rice or grain of choice (e.g. basmati, brown rice, quinoa, or low-carb rice)
Extra parsley or dill to finish
Method
Marinate the chicken
Add chicken thighs to a bowl with Greek yoghurt, olive oil, lemon juice and zest, garlic, oregano, paprika, garlic powder, salt, and pepper. Mix well to coat.
Cover and marinate for at least 2 hours, or overnight if possible.Cook the chicken
Heat olive oil in a pan over medium heat. Cook chicken for 4–5 minutes per side with the lid on, then flip back and forth for another 1–2 minutes each side until cooked through and golden.Make the Greek salad
Combine cucumbers, capsicum, red onion, cherry tomatoes, olives, and feta in a bowl. Drizzle with olive oil and lemon juice (or red wine vinegar), then add oregano, salt, pepper, and parsley. Toss well to combine.Whip up the tzatziki
In a bowl, mix grated cucumber with yoghurt, olive oil, lemon juice, garlic, dill, salt, and pepper until creamy.Prep your base
Cook your chosen rice or grain according to packet instructions.Assemble the bowl
Spoon rice into a bowl, top with 120–150 g of chicken, a generous scoop of Greek salad, and a dollop of tzatziki.
Sprinkle with extra parsley or dill to finish.
Easy One-Pot Chuck Roast
Ingredients
For the roast:
1.4 kg chuck roast
1 brown onion, chopped
8–10 garlic cloves, peeled
3–4 generous pinches salt
Cracked black pepper
1 tbsp garlic powder
1 tbsp smoked paprika
1 tbsp dried oregano
500 ml beef bone broth or stock
For the green onion sauce:
3 tbsp sour cream or Greek yoghurt
2 spring onions (scallions)
Large handful of fresh coriander (cilantro)
Juice of 1 lime
1 garlic clove
2 pinches salt and pepper
60 ml (¼ cup) water, to thin
To serve:
Sesame seeds
Extra fresh coriander
Method
Preheat the oven
Preheat the oven to 180°C (350°F).Prepare the roast
Place the chuck roast into an oven-safe dish (with a lid, or cover tightly with foil). Add the chopped onion and garlic to the base.Season the beef
Rub both sides of the roast with salt, pepper, garlic powder, smoked paprika, and dried oregano until well coated.Add the broth
Pour in the beef bone broth or stock, then cover the dish with a lid (or foil).Slow cook
Place in the oven for 4 hours. If your roast is larger, allow roughly 1 hour per 500 g + 1 extra hour (e.g. 1 kg = about 3 hours).Shred and crisp
After 4 hours, remove from the oven. Shred the beef using two forks, mix through the pan juices, then increase the oven temperature to 230°C (450°F). Return to the oven uncovered for 20–30 minutes to crisp the edges.Make the green onion sauce
In a food processor, blend sour cream (or yoghurt), spring onions, coriander, lime juice, garlic, salt, and pepper. Add water gradually until smooth and pourable.Serve
Spoon the beef onto a plate or bowl, drizzle with the green onion sauce, and sprinkle with sesame seeds and coriander.
Serve in tacos, wraps, bowls, or over rice — or pair with low-carb Kaizen rice for a lighter option.
Thai Chicken Larb Salad
Ingredients
For the chicken larb:
500 g chicken mince
1 tsp olive oil or coconut oil
2 garlic cloves, finely minced
1 tsp freshly grated ginger
1 red chilli, finely chopped (optional)
2 spring onions, finely sliced
2 radishes, finely sliced
1 tbsp soy sauce (or tamari if gluten-free)
1 tbsp oyster sauce
1 tbsp fish sauce
Juice of 1 lime
Salt and pepper, to taste
To serve:
1 baby cos lettuce or iceberg, separated into cups
½ cucumber, thinly sliced or ribboned
½ cup fresh coriander leaves
Extra chilli or spring onion for garnish
Method
Cook the aromatics
Heat oil in a large pan over medium heat. Add garlic, ginger, and chilli and cook for 30 seconds until fragrant.Add the chicken
Add chicken mince and cook for 6–8 minutes, breaking it up with a spoon until browned and cooked through.Flavour it up
Stir in soy sauce, oyster sauce, fish sauce, and lime juice. Toss well to coat and let it simmer for 1–2 minutes so the flavours soak in.Add crunch
Stir through sliced radishes and spring onions just before removing from heat for a fresh, crisp texture.Assemble the salad
Arrange lettuce cups or shredded lettuce on a plate. Add cucumber and coriander, then spoon the warm larb mixture over the top.Serve
Garnish with extra chilli, spring onion, or a squeeze of lime. Enjoy on its own, or with a side of rice for something heartier.
Simple. Fresh. Full of flavour. ✿
Banana Bread Muffins
These are the perfect wholesome treat — soft, rich, and full of healthy fats and flavour. They’re refined-sugar-free, naturally gluten-free, and made with just a handful of ingredients you probably already have at home.
Ingredients
2 ripe bananas, mashed
2 eggs
1 ½ cups almond meal
1 tbsp MCT oil (or melted coconut oil)
1 tsp vanilla extract
1 tsp ground cinnamon
40 g Pana dark chocolate, chopped (or chocolate chips of your choice)
1 tbsp melted butter (or ghee for dairy-free)
Small pinch of salt
Monk fruit (to taste)
Method
Preheat the oven to 180°C (fan-forced) and line a muffin tray with cases or lightly grease it with butter.
Mash the bananas in a mixing bowl until smooth, then whisk in the eggs, MCT oil, vanilla extract, and melted butter.
Add the dry ingredients: almond meal, cinnamon, monk fruit and salt. Mix well until combined, then fold through the chopped dark chocolate.
Spoon the mixture evenly into muffin cases (it should make about 6–8 muffins).
Bake for 20–25 minutes, or until golden and a skewer comes out clean.
Cool and enjoy!
These are delicious warm, or stored in the fridge for up to 4 days. I love having one with my morning coffee or as a sweet afternoon pick-me-up.
Healthy Apple Pie
Ingredients
For the pastry:
2 cups almond meal
1 cup wholemeal spelt flour (or oat flour for gluten-free)
100 g cold butter (or coconut oil for dairy-free)
2 tbsp maple syrup or honey
1 egg
Pinch of salt
For the filling:
4 large apples, peeled and thinly sliced
1 tbsp butter
2 tbsp maple syrup or coconut sugar
1 tsp cinnamon
½ tsp nutmeg
1 tsp vanilla extract
Juice of ½ lemon
To serve:
Natural Greek yoghurt or vanilla coconut yoghurt
Sprinkle of cinnamon
Method
Preheat oven to 180°C (fan-forced). Lightly grease a pie dish or tart tin.
Make the pastry
In a bowl, combine almond meal, spelt flour, and salt. Rub in the butter until crumbly, then add the maple syrup and egg.
Mix until a dough forms, then press evenly into the base and sides of the dish.
Prick the base with a fork and bake for 10–12 minutes until lightly golden.Prepare the filling
In a large pan, melt the butter over medium heat. Add apples, maple syrup, cinnamon, nutmeg, vanilla, and lemon juice.
Cook gently for 10–15 minutes, stirring occasionally, until the apples soften and the mixture becomes syrupy.
(If you prefer a thicker texture, you can mash a few apple slices into the mix — this naturally thickens it.)Assemble
Spoon the apple mixture into the pre-baked crust. Optionally, crumble a little leftover dough on top for a rustic finish.Bake for 25–30 minutes, until golden and bubbling around the edges.
Cool slightly, then serve warm with a dollop of yoghurt and a dusting of cinnamon.