The Kitchen. Delicious, nutritious recipes

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Breakfast
Meals
Snacks

1 December 2019

Zesty Lemon Chia Balls

I love anything with zest! This easy to prepare Chia Balls snack recipe provides a good dose of monounsaturated fats

Snacks

17 January 2019

Quinoa and Feta salad

It is lunch time? There is nothing better than this healthy quinoa salad recipe, bursting with nutritious ingredients,

Meals

4 January 2019

Gut Healing Frittata muffins

This Frittata combines a great serve of veggies, protein and guts healing bone broth and collagen. These delicious

Breakfast | Meals | Snacks

18 September 2018

Red Curry Chicken Wings

Have you ever found yourself with 3/4 of a jar of red curry paste leftover? Here is a great way to use it with this

Meals

2 August 2018

Pea and Spinach Risotto

Try this beautiful Pea and Spinach Risotto recipe and it will become one of your favourite ones. Simply delicious and

Meals

18 July 2018

Mediterranean Lamb Chops

One of our favourite lamb recipe. Make the most of every bite with these succulent lamp chops infused with

Meals

12 July 2018

Japanese Coleslaw & Poached Chicken

This Asian-inspired coleslaw is a wonderful way to use cabbage, a member of the brassica family, which is highly

Meals

3 July 2018

Roasted Vegetable Frittata Muffins with Red Sauce

Start your day off with these nutrient-packed muffins. High in protein, they are also suitable as a snack or for lunch.

Breakfast | Meals | Snacks

18 June 2018

Luiseach’s Banana Bread

Can't find a bread that you really like? Try Luiseach bread healthy recipe, you might be surprised how good is

Breakfast | Snacks

31 May 2018

Greenleaf Salad Wrap

Who needs bread when you can have your sandwich wrapped in mineral-rich cos lettuce leaves? One of the real

Meals | Snacks

18 May 2018

Ginger Cashew Vegetable Fried Rice

This recipe is a much healthier alternative to typical Asian-style takeaway, often higher in white rice than vegetable

Meals

4 May 2018

Greek Style Zucchini Slice

A healthy zucchini vegetarian recipe. A Greek-style slice that's good hot or cold. You can add garlic and/or herbs for

Meals | Snacks

27 April 2018

Cashew, Quinoa Sprout and Cauliflower Soup

As part of the brassica family, cauliflower enhances liver detoxification processes. It also contains a compound called

Meals

16 February 2018

Pear, Fennel and Parmesan Salad

We love this salad – light texture but big on flavour. Really there is no excuse not eat vegetables because this only

Meals

9 February 2018

Really Easy Scrambled Eggs

This protein-packed Scrambled Eggs recipe will take you about 1 minute to make. It is perfect with a side of fresh

Breakfast

2 February 2018

Amaze balls

Originally called chocolate fudge balls, I changed the name in honour of my best mate, Kim. After providing her with

Snacks

Salmon Burger recipe The Body Refinery Online

26 January 2018

Salmon Burgers

A fresh and tasty salmon burger recipe that will make a delicious and flavorful dinner. SERVES - 8

Meals

19 January 2018

7 Cup Muesli

This recipe is much better than store bought varieties and cheaper too! SERVES - 14 1 serve = ½ cup

Breakfast

15 January 2018

Beetroot Hummus

Delicious, healthy and easy to make. Are you ready to take a dip? INGREDIENTS 400g canned chickpeas,

Snacks

12 January 2018

Roasted Pumpkin & Coconut Soup

I often get the question “what do I eat for lunch?” Well, to be honest, nature has made it easy to know what to

Meals

29 December 2017

Spanakopita

This pastry-less spanakopita combines fresh greens & eggs to make a perfect breakfast. Make this on the weekend for

Breakfast | Meals

22 December 2017

Hot Spiced Nuts – Spice up your snack

Great to satisfy a savoury craving and a healthy alternative to crisps! Nuts make a healthy snack that is low in

Snacks

15 December 2017

Banana breakfast in a glass – Start your day the right way!

Start your day the right way with this banana breakfast in a glass recipe. Packed with nutrients, you'll power through

Breakfast

8 December 2017

Watermelon and Feta Salad

The perfect summer salad served with barbecued protein! This watermelon and feta salad recipe is healthy and

Meals

24 November 2017

Quinoa Porridge with Roasted Nuts

Get your day to healthy start with this delicious quinoa porridge with roasted nuts recipe. SERVES –

Breakfast

10 November 2017

Healthy Satay

This version of a traditional high-fat satay is full of fibre and high in protein. A great canapé at a dinner party

Meals

27 October 2017

Summer Berry Ice cream

Berries signal the start of warm months ahead and of course the festive season (well in Australia anyway!). Although

Snacks

20 October 2017

Superfood Scramble

Want perfect scrambled eggs? Follow this simple 'superfood scramble' eggs recipe for a perfect breakfast full of

Breakfast

13 October 2017

Low GI Potato Salad

This low GI potato salad has been given a makeover by replacing sour cream with my ‘guilt free’ sour cream.

Meals

6 October 2017

Beta Carotene Rich Soup

How do we ward off colds and flu and keep the immune system strong during the cooler months? We only have to turn to

Snacks

29 September 2017

The Ultimate Super Smoothie Guide!

Smoothies are a quick and nutritious, complete meal in a glass! If you are pressed for time, why not try a nutritious

Breakfast

22 September 2017

Simple Steps to Super Lunchtime Salads

Salads don’t have to be boring, all it takes is a bit of imagination and simple planning. The key to a making a

Meals

15 September 2017

Superfood Chocolate Clusters!

How do you satisfy a chocolate craving without jeopardising your diet? Try these Superfood Chocolate Clusters packed

Snacks

1 September 2017

Oats 2 Ways

For a delicious and low GI breakfast, try these healthy and simple recipes. Super Quick, Low GI Oats bran and

Breakfast

25 August 2017

Vegetarian Rice Paper Rolls with Tamari Dipping Sauce

These fresh vegetarian rice paper rolls with home-made tamari dipping sauce are fresh, healthy and

Meals

18 August 2017

Bec’s High Protein Granola

Warning: this granola is highly addictive! Low GI, low carbohydrate and packed with protein, this granola is guaranteed

Snacks

11 August 2017

Chocolate Nut Oats

For a delicious chocolate breakfast, try our healthy and simple Chocolate Nut Oats recipe. SERVES –

Breakfast

4 August 2017

Coconut Poached Chicken & Mango Salad

The combination of avocado and mango has become a bit of an Aussie classic! This easy to prepare salad is guaranteed to

Meals

28 July 2017

Spicy Carrot Dip

This spicy carrot dip is perfect for entertaining. Let your taste buds take a walk on the wild side with this flavorful

Snacks

21 July 2017

Creamy Berry Breakfast Bowl

This is the easiest berry breakfast ever, so there is no excuse not to have a delicious & satisfying meal to start

Breakfast

14 July 2017

Beef Bourguignon (Beef Burgundy)

This French classic is believed to originate from peasant times when they were looking for ways to prepare cuts of meat

Meals

7 July 2017

Salted Chocolate Praline Cake

The flavours in this recipe were inspired by my love of Belgian chocolate! Belgians are known for their ‘chocolats

Snacks

30 June 2017

Choc Banana Classic Smoothie

For a delicious breakfast, try our healthy and simple Choc Banana smoothie recipe. SERVES – 1 1 large

Breakfast

23 June 2017

Cauliflower mash

Cauliflower Mash is a guilt-free and delicious way to reduce calories and add veggies to any meal. SERVES –

Meals

16 June 2017

No Bake Peanut Butter Protein Balls

These delicious Peanut Butter Protein Balls take about 5 minutes to make and are the perfect portable breakfast or

Snacks

4 January 2019

Gut Healing Frittata muffins

This Frittata combines a great serve of veggies, protein and guts healing bone broth and collagen. These delicious

Breakfast | Meals | Snacks

3 July 2018

Roasted Vegetable Frittata Muffins with Red Sauce

Start your day off with these nutrient-packed muffins. High in protein, they are also suitable as a snack or for lunch.

Breakfast | Meals | Snacks

18 June 2018

Luiseach’s Banana Bread

Can't find a bread that you really like? Try Luiseach bread healthy recipe, you might be surprised how good is

Breakfast | Snacks

9 February 2018

Really Easy Scrambled Eggs

This protein-packed Scrambled Eggs recipe will take you about 1 minute to make. It is perfect with a side of fresh

Breakfast

19 January 2018

7 Cup Muesli

This recipe is much better than store bought varieties and cheaper too! SERVES - 14 1 serve = ½ cup

Breakfast

29 December 2017

Spanakopita

This pastry-less spanakopita combines fresh greens & eggs to make a perfect breakfast. Make this on the weekend for

Breakfast | Meals

15 December 2017

Banana breakfast in a glass – Start your day the right way!

Start your day the right way with this banana breakfast in a glass recipe. Packed with nutrients, you'll power through

Breakfast

24 November 2017

Quinoa Porridge with Roasted Nuts

Get your day to healthy start with this delicious quinoa porridge with roasted nuts recipe. SERVES –

Breakfast

20 October 2017

Superfood Scramble

Want perfect scrambled eggs? Follow this simple 'superfood scramble' eggs recipe for a perfect breakfast full of

Breakfast

29 September 2017

The Ultimate Super Smoothie Guide!

Smoothies are a quick and nutritious, complete meal in a glass! If you are pressed for time, why not try a nutritious

Breakfast

1 September 2017

Oats 2 Ways

For a delicious and low GI breakfast, try these healthy and simple recipes. Super Quick, Low GI Oats bran and

Breakfast

11 August 2017

Chocolate Nut Oats

For a delicious chocolate breakfast, try our healthy and simple Chocolate Nut Oats recipe. SERVES –

Breakfast

21 July 2017

Creamy Berry Breakfast Bowl

This is the easiest berry breakfast ever, so there is no excuse not to have a delicious & satisfying meal to start

Breakfast

30 June 2017

Choc Banana Classic Smoothie

For a delicious breakfast, try our healthy and simple Choc Banana smoothie recipe. SERVES – 1 1 large

Breakfast

17 January 2019

Quinoa and Feta salad

It is lunch time? There is nothing better than this healthy quinoa salad recipe, bursting with nutritious ingredients,

Meals

4 January 2019

Gut Healing Frittata muffins

This Frittata combines a great serve of veggies, protein and guts healing bone broth and collagen. These delicious

Breakfast | Meals | Snacks

18 September 2018

Red Curry Chicken Wings

Have you ever found yourself with 3/4 of a jar of red curry paste leftover? Here is a great way to use it with this

Meals

2 August 2018

Pea and Spinach Risotto

Try this beautiful Pea and Spinach Risotto recipe and it will become one of your favourite ones. Simply delicious and

Meals

18 July 2018

Mediterranean Lamb Chops

One of our favourite lamb recipe. Make the most of every bite with these succulent lamp chops infused with

Meals

12 July 2018

Japanese Coleslaw & Poached Chicken

This Asian-inspired coleslaw is a wonderful way to use cabbage, a member of the brassica family, which is highly

Meals

3 July 2018

Roasted Vegetable Frittata Muffins with Red Sauce

Start your day off with these nutrient-packed muffins. High in protein, they are also suitable as a snack or for lunch.

Breakfast | Meals | Snacks

31 May 2018

Greenleaf Salad Wrap

Who needs bread when you can have your sandwich wrapped in mineral-rich cos lettuce leaves? One of the real

Meals | Snacks

18 May 2018

Ginger Cashew Vegetable Fried Rice

This recipe is a much healthier alternative to typical Asian-style takeaway, often higher in white rice than vegetable

Meals

4 May 2018

Greek Style Zucchini Slice

A healthy zucchini vegetarian recipe. A Greek-style slice that's good hot or cold. You can add garlic and/or herbs for

Meals | Snacks

27 April 2018

Cashew, Quinoa Sprout and Cauliflower Soup

As part of the brassica family, cauliflower enhances liver detoxification processes. It also contains a compound called

Meals

16 February 2018

Pear, Fennel and Parmesan Salad

We love this salad – light texture but big on flavour. Really there is no excuse not eat vegetables because this only

Meals

26 January 2018

Salmon Burgers

A fresh and tasty salmon burger recipe that will make a delicious and flavorful dinner. SERVES - 8

Meals

12 January 2018

Roasted Pumpkin & Coconut Soup

I often get the question “what do I eat for lunch?” Well, to be honest, nature has made it easy to know what to

Meals

29 December 2017

Spanakopita

This pastry-less spanakopita combines fresh greens & eggs to make a perfect breakfast. Make this on the weekend for

Breakfast | Meals

8 December 2017

Watermelon and Feta Salad

The perfect summer salad served with barbecued protein! This watermelon and feta salad recipe is healthy and

Meals

10 November 2017

Healthy Satay

This version of a traditional high-fat satay is full of fibre and high in protein. A great canapé at a dinner party

Meals

13 October 2017

Low GI Potato Salad

This low GI potato salad has been given a makeover by replacing sour cream with my ‘guilt free’ sour cream.

Meals

22 September 2017

Simple Steps to Super Lunchtime Salads

Salads don’t have to be boring, all it takes is a bit of imagination and simple planning. The key to a making a

Meals

25 August 2017

Vegetarian Rice Paper Rolls with Tamari Dipping Sauce

These fresh vegetarian rice paper rolls with home-made tamari dipping sauce are fresh, healthy and

Meals

4 August 2017

Coconut Poached Chicken & Mango Salad

The combination of avocado and mango has become a bit of an Aussie classic! This easy to prepare salad is guaranteed to

Meals

14 July 2017

Beef Bourguignon (Beef Burgundy)

This French classic is believed to originate from peasant times when they were looking for ways to prepare cuts of meat

Meals

23 June 2017

Cauliflower mash

Cauliflower Mash is a guilt-free and delicious way to reduce calories and add veggies to any meal. SERVES –

Meals

1 December 2019

Zesty Lemon Chia Balls

I love anything with zest! This easy to prepare Chia Balls snack recipe provides a good dose of monounsaturated fats

Snacks

4 January 2019

Gut Healing Frittata muffins

This Frittata combines a great serve of veggies, protein and guts healing bone broth and collagen. These delicious

Breakfast | Meals | Snacks

3 July 2018

Roasted Vegetable Frittata Muffins with Red Sauce

Start your day off with these nutrient-packed muffins. High in protein, they are also suitable as a snack or for lunch.

Breakfast | Meals | Snacks

18 June 2018

Luiseach’s Banana Bread

Can't find a bread that you really like? Try Luiseach bread healthy recipe, you might be surprised how good is

Breakfast | Snacks

31 May 2018

Greenleaf Salad Wrap

Who needs bread when you can have your sandwich wrapped in mineral-rich cos lettuce leaves? One of the real

Meals | Snacks

4 May 2018

Greek Style Zucchini Slice

A healthy zucchini vegetarian recipe. A Greek-style slice that's good hot or cold. You can add garlic and/or herbs for

Meals | Snacks

2 February 2018

Amaze balls

Originally called chocolate fudge balls, I changed the name in honour of my best mate, Kim. After providing her with

Snacks

15 January 2018

Beetroot Hummus

Delicious, healthy and easy to make. Are you ready to take a dip? INGREDIENTS 400g canned chickpeas,

Snacks

22 December 2017

Hot Spiced Nuts – Spice up your snack

Great to satisfy a savoury craving and a healthy alternative to crisps! Nuts make a healthy snack that is low in

Snacks

27 October 2017

Summer Berry Ice cream

Berries signal the start of warm months ahead and of course the festive season (well in Australia anyway!). Although

Snacks

6 October 2017

Beta Carotene Rich Soup

How do we ward off colds and flu and keep the immune system strong during the cooler months? We only have to turn to

Snacks

15 September 2017

Superfood Chocolate Clusters!

How do you satisfy a chocolate craving without jeopardising your diet? Try these Superfood Chocolate Clusters packed

Snacks

18 August 2017

Bec’s High Protein Granola

Warning: this granola is highly addictive! Low GI, low carbohydrate and packed with protein, this granola is guaranteed

Snacks

28 July 2017

Spicy Carrot Dip

This spicy carrot dip is perfect for entertaining. Let your taste buds take a walk on the wild side with this flavorful

Snacks

7 July 2017

Salted Chocolate Praline Cake

The flavours in this recipe were inspired by my love of Belgian chocolate! Belgians are known for their ‘chocolats

Snacks

16 June 2017

No Bake Peanut Butter Protein Balls

These delicious Peanut Butter Protein Balls take about 5 minutes to make and are the perfect portable breakfast or

Snacks