Nutrition

This hearty risotto is a great source of dietary fibre. Brown rice contains around seven times more fibre than white rice per serving and has a lower GI (glycaemic index), which means it takes longer to digest and won’t cause sharp spikes in blood sugar levels. Fibre is important, not only for keeping blood sugar levels stable but also for cardiovascular health, as it helps to lower cholesterol levels.

These burger patties are soft inside and crispy on the outside. Make yourself a double batch and freeze some so you can quickly make an awesome plant-based burger whenever you get the craving.

Tahini, made from sesame seeds, is particularly rich in healthy polyunsaturated fats and the antioxidant vitamin E, both of which have a protective effect against heart disease and stroke. Dark chocolate is a great source of polyphenols that also promote heart health by helping dilate blood vessels and in turn reducing blood pressure.

Tahini is a secret weapon for a scrumptious salad dressing. It can be whisked with water, lemon and a touch of salt, used to make a delicious creamy dressing or combined with coconut yoghurt as I’ve done in this wholesome recipe. This dish ticks all the boxes for flavour, fibre and nutrition to satiate and energise you.

Manuka honey is a powerful antibacterial honey made by bees frequenting the tea tree.

Native to Brazil, acai berries pack an antioxidant punch that yields an array of health benefits.

Australia is blessed with a plethora of edible native plants. Many of these lesser-known Indigenous delights can be used in your kitchen to create delicious and nutritious meals.

Green beans are actually the unripe fruit and fruit pods of the “common bean”. While they may be common, green beans also have many health benefits.

You see them everywhere — cracked open and ready to drink at fresh food markets and cold-pressed into jars at the supermarket — but do you know the health and beauty story behind the humble coconut?

This is my Middle-Eastern-inspired dressing which I use on anything from salads to roasted vegetables; it’s especially good on roasted cauliflower. I’ll keep a jar of this in the fridge and use it throughout the week.

You’ve heard about the superfood powers of chia and blueberries but, lurking in the vegetable aisle of the supermarket and a staple of the common vegie patch, the humble leafy green remains a less applauded superfood. So let’s turn over a new leaf to discover what benefits lie beneath.

Cranberries are rich in protective antioxidants, vitamin A and K — all-important nutrients needed to promote healthy eyes and good vision. Cranberries are also known for their ability to prevent bacteria from binding to teeth and the urinary tract, making them beneficial for preventing gum disease and urinary tract infections.