Healthy Eating Recipes

Grilled King Prawns with Mango Salsa

Australian king prawns are a lean protein source with notable selenium and vitamin B12 content. Paired with mango salsa, this dish provides a balance of protein, natural sugars from fruit, and dietary fibre from the accompanying salad greens.

Ingredients (Serves 4)

• 800 g raw king prawns, peeled and deveined
• 1 ripe mango, diced
• ½ red capsicum, finely diced
• ½ red onion, finely diced
• 1 long red chilli, deseeded and sliced (optional)
• Juice of 2 limes
• 2 tablespoons extra-virgin olive oil
• Small bunch of fresh coriander, chopped
• 80 g mixed salad leaves
• Salt and pepper to taste

Method

1. Combine mango, capsicum, onion, chilli (if using), half the lime juice and coriander in a bowl. Season lightly and set aside.
2. Toss prawns with olive oil, remaining lime juice, salt and pepper.
3. Heat a grill pan or barbecue to high. Cook prawns for 2 minutes per side until pink and opaque.
4. Serve prawns on a bed of salad leaves topped with mango salsa.

Roasted Pumpkin & Quinoa Salad

Quinoa is a complete protein containing all nine essential amino acids. Combined with roasted pumpkin — rich in beta-carotene and dietary fibre — this salad offers a balanced plant-based meal option aligned with the Australian Dietary Guidelines' recommendation to include a variety of grain and vegetable foods.

Ingredients (Serves 2)

• 300 g butternut pumpkin, cubed
• 1 cup white quinoa, rinsed
• 60 g baby rocket
• 40 g crumbled feta
• 30 g walnuts, roughly chopped
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon balsamic vinegar
• ½ teaspoon ground cumin
• Salt and pepper

Method

1. Preheat oven to 200 °C. Toss pumpkin with 1 tablespoon olive oil and cumin. Roast 25 minutes until golden.
2. Cook quinoa according to packet instructions. Fluff with a fork and cool slightly.
3. Combine quinoa, pumpkin, rocket and walnuts. Drizzle with remaining olive oil and balsamic vinegar.
4. Top with crumbled feta and serve.

Tropical Green Smoothie

A nutrient-dense smoothie providing vitamins, minerals and natural sugars from whole fruit. Spinach contributes folate and iron without significantly affecting flavour. This recipe complements — rather than replaces — balanced meals.

Ingredients (Serves 1)

• 1 cup fresh baby spinach
• ½ cup frozen pineapple chunks
• ½ frozen banana
• 1 tablespoon natural almond butter
• 200 ml unsweetened coconut water
• 1 teaspoon chia seeds

Method

1. Place all ingredients in a blender.
2. Blend on high for 60–90 seconds until smooth.
3. Pour and serve immediately for best nutrient retention.