lee holmes

These baked falafels represent Middle Eastern cuisine at its healthiest. By using the oven instead of the deep-fryer, you preserve the integrity of the olive oil while dramatically reducing unnecessary fats. Chickpeas are true nutritional champions, offering a remarkable combination of plant protein, resistant starch that feeds your beneficial gut bacteria and soluble fibre that helps regulate cholesterol levels. The abundant fresh herbs aren’t mere garnishes; they’re concentrated sources of antioxidants and chlorophyll, which supports your body’s natural detoxification pathways. When paired with the tahini-rich hummus, you create a complete protein profile comparable to animal sources, making this an ideal dish for those transitioning to more plant-based eating patterns.

This Lebanese moussaka is a wonderful twist on the traditional Greek version — lighter and absolutely bursting with nutritional benefits. The humble eggplant is the unsung hero here, offering compounds that support blood sugar regulation and impressive amounts of fibre for gut health. Cinnamon isn’t just a warming spice; it’s actually a powerful blood sugar stabiliser that helps prevent those post-meal energy crashes. The combination of roasting and gentle simmering preserves the nutritional integrity of each ingredient while creating depths of flavour that belie the dish’s simplicity. This is comfort food that genuinely comforts your body’s systems, not just your taste buds. It’s perfect for those evenings when you crave something substantial but nourishing.

A stuffed capsicum dish is a perfect example of what I call “nature’s edible bowl”. The capsicum not only serves as a convenient container, but also provides a substantial dose of vitamin C to support your immune system and collagen production. The mint isn’t just a flavour accent; it contains menthol that aids digestion and helps soothe an upset tummy. I’ve included nutritional yeast for its cheesy flavour and impressive B-vitamin content, while the almonds add a delightful crunch along with heart-healthy fats and magnesium, often called “nature’s relaxant”. This single-serve meal is particularly beneficial for those looking to maintain lean muscle mass while supporting metabolic health.

Wild salmon bowl with ginger, tamari, kale, cabbage, and brown rice for brain, gut, bone, and energy-boosting nutrition.

These adorable puff pastry squares are topped with a medley of seasonal vegetables, creating a breakfast that’s as nutritious as it is delightful to look at. The combination of butternut pumpkin, asparagus, zucchini and red capsicum offers a variety of textures and flavours, while the touch of rosemary adds an aromatic element. These tarts are perfect for a weekend brunch or a grab-and-go breakfast option.

A nourishing, anti-inflammatory chicken and vegetable soup that’s simple to make, freezer-friendly and loved by kids and adults alike.

This Middle-Eastern-inspired cauliflower salad is a nutritional treasure chest, combining the anti-inflammatory properties of turmeric with protein-rich tahini. The roasting process transforms humble cauliflower into a caramelised delight while preserving its impressive vitamin C content. I love how the pomegranate seeds add a burst of antioxidants and the herbs bring a fresh dimension to this hearty dish. It’s perfect for those seeking a satisfying meal that supports digestive health.

My energising steak salad is a champion for those needing a boost in iron levels. It’s especially brilliant for active individuals and women during their monthly cycle. The lean beef provides highly bioavailable haem iron, which your body absorbs more readily than plant sources. I’ve paired it with vitamin C-rich vegetables to enhance that iron absorption, a clever nutritional partnership! The coriander pesto is a flavour explosion that is also packed with detoxifying compounds to help your body clear unwanted toxins. This dish truly exemplifies how food can be both functional medicine and pure pleasure on a plate.

This colourful salad is like wearing a nutritional crown, with each ingredient playing a royal role in supporting your health. The avocado delivers heart-healthy monounsaturated fats that help your body absorb the fat-soluble vitamins from the greens, while the pomegranate seeds offer powerful antioxidants that protect your cells like tiny shields. The goat’s cheese provides calcium in a more digestible form than cow’s milk products, making this dish not just a feast for the eyes, but a brilliant boost for your immune system and gut health. It’s vibrant nutrition at its most delicious!

From my latest book ‘Nature’s Way to Healing: A Long Covid Guide’, my roasted capsicum pasta is a clever way to transform a traditional comfort food into a nutritional meal. The vibrant capsicums are veritable vitamin factories, containing more vitamin C than oranges while also providing impressive amounts of vitamin A for eye health. The nutritional yeast delivers a cheesy flavour without dairy and adds valuable B vitamins, including B12 for those following plant based diets. The coconut milk creates a silky texture while contributing medium-chain triglycerides that support brain function. This dish proves that comfort food can nourish both body and soul without compromise.

Hearty chicken & veggie soup packed with wholesome ingredients and herbs—perfect for nourishing the whole family in every comforting bowl.

Say “chow” to my creamy chowder full of delicious flavours and fibre-rich vegetables. It’s the perfect one-pot wonder for mid-week meals.