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Healthy recipes from our dietitians

For Dietitians Week 2023, our Specialist Dietitians have shared their favourite healthy recipes to help you refresh your meal plan.

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Banana nut breakfast muffins

Makes 12 muffins | Per muffin: 202kcal

Ingredients

  • 2 bananas (very ripe yellow/black)
  • 1 egg
  • 1 teaspoon vanilla extract
  • ½ cup almond/cow’s milk (120ml)
  • ¼ cup maple syrup (85g)
  • ½ cup greek yogurt (140g) such as FAGE 0%
  • 1 ½ cups rolled oats (150g)
  • ½ cup pecan nuts, chopped (100g)
  • ½ cup of whole nuts, chopped (100g)
  • 100g sultanas
  • 60g cranberries
  • 1 teaspoon baking powder
  • 1 teaspoon cinnamon (optional)

Optional toppings:

  • Strawberries, sliced
  • Blueberries
  • Apple, sliced
  • Dark chocolate chip
  • Nut, chopped 
  • ½ cup dried cranberry (60g)
  • ½ cup dried blueberries (60g)

Preparation

  1. Preheat oven to 180˚C.
  2. Mash banana in a large bowl until smooth and mix in all wet ingredients. Stir in dry ingredients until thoroughly mixed.
  3. Pour batter into greased muffin tin, filling each tin about ⅔ full.
  4. Top each muffin with toppings.
  5. Bake for 20 minutes.

TIP: Use silicone molds and allow your muffins to cool before removing, as these will not rise like traditional muffins.

Calories: 202 / Fat: 9.4g / Carbs: 25.9g / Fibre: 3.2g / Sugar: 13.8g / Protein: 5.3g

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Cod with cucumber, avocado and mango salsa salad

Serves two | Per serving: 272kcal, 35g protein

Ingredients

  • 2 x 125g skinless cod fillets
  • 1 lime, zested and juiced
  • 1 small mango, peeled, stoned and chopped (or 2 peaches, stoned and chopped)
  • 1 small avocado, stoned, peeled and sliced
  • ¼ cucumber, chopped
  • 160g cherry tomatoes, quartered
  • 1 red chilli, deseeded and chopped
  • 2 spring onions, sliced
  • Handful of chopped coriander

Preparation

  1. Heat oven to 200˚C (180˚C for fan ovens or Gas 6).
  2. Put the fish in a shallow ovenproof dish and pour over half the lime juice, with a little of the zest, then grind over some black pepper.
  3. Bake for eight minutes, or until the fish flakes easily but is still moist.
  4. Meanwhile, put the rest of the ingredients, plus the remaining lime juice and zest, in a bowl and combine well. Spoon onto plates and top with the cod, spooning over any juices in the dish.

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