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Simple recipes, whole foods, inspired health

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Mojo Chicken

| 30 Minute Meals, Chicken, Members only

Mojo chicken is a delicious, zesty dish inspired by Cuban flavours that’s perfect for weeknight dinners or weekend BBQs. Marinated in a mix of citrus, garlic, herbs and spices, the chicken grills beautifully with a charred outside and juicy inside. It’s fresh, simple and always a crowd-pleaser. Health benefits This recipe is not just delicious—it’s…

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Grain-free Bircher Muesli (with prunes)

| Breakfast, Members only

This Grain-Free Bircher Muesli (with prunes) is a wholesome, make-ahead breakfast that’s high in protein and full of fibre-rich ingredients. Naturally sweetened with prunes and mixed with creamy, probiotic yoghurt and fresh fruit, it’s a nourishing start to your day—no grains required. It’s a great gluten-free alternative to overnight oats. Health benefits With 21g of…

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Harissa-roasted Lamb Rump

| Red Meat, Members only

Harissa-roasted lamb rump is a delicious and easy way to bring bold North African flavours to your dinner table. I’ve recreated this from a meal I had at a Byron Bay restaurant many years ago. I often take notes of flavours and textures that I enjoy when I eat out and do my best to…

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Easy Chicken Saltimbocca

| 30 Minute Meals, Chicken, Members only

This easy chicken saltimbocca is my take on a classic Italian dish that delivers big flavours with minimal effort. Juicy chicken breasts are wrapped in salty prosciutto and fresh sage, then pan-seared to crispy perfection. A rich, buttery white wine sauce brings everything together, making this a restaurant-worthy meal that’s easy enough for a weeknight….

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Healthy Chocolate Crackles

| Healthy Lunchbox, After School Snacks, No-bake Sweets, Members only

This healthy chocolate crackle recipe is a nutritious twist on the classic childhood treat. Made with wholesome ingredients like coconut oil, cacao, and puffed grains, they deliver a rich chocolate flavour —without any refined sugar or processed fats. Health benefits Unlike traditional chocolate crackles made with hydrogenated trans fat (copha) and refined sugar, this version…

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Vegan Banana Pumpkin Muffins

| Healthy Lunchbox, Baked Sweets, Members only

These vegan banana pumpkin muffins are the perfect balance of naturally sweet and wholesome. The combination of ripe bananas, pureed pumpkin, and warming cinnamon creates a deliciously moist muffin that’s ideal for breakfast, lunchboxes, or an afternoon treat. With simple ingredients and an easy method, this is a great recipe to make ahead and freeze…

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Smoked Salmon Breakfast Bake

| 30 Minute Meals, Make-ahead Meals, Fish & Seafood, Freezable Meals, Breakfast

This Smoked Salmon Breakfast Bake is a nourishing, flavour-packed dish that’s ideal for a fuss-free breakfast or brunch (or even dinner). Loaded with greens, protein and omega-3s, it’s a wholesome way to start the day and also makes a great lunchbox addition. I especially love that it can be prepped ahead making it a super convenient recipe.

This is just one of the many high-protein, nutritionally balanced breakfast recipes you’ll find in the 21-day Midlife Reset – empowering women to thrive through perimenopause, menopause and beyond and now part of the Well Nourished Family Membership.

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✨ Nourish yourself in a way that balances cravings and supports hormone health

With flexible meal plans, delicious recipes and simple lifestyle practices, you’ll feel supported every step of the way so you can embrace midlife with more ease, confidence and vitality.

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Health benefits of this Smoked Salmon Breakfast Bake

Eggs provide high-quality protein (this dish has 34g per serve to be exact) and essential nutrients, while smoked salmon (especially if you can source wild caught smoked salmon) offers a great source of omega-3 fatty acids to support a healthy body. Leafy greens like spinach, zucchini and salad to serve boost the fibre and antioxidant content of this satisfying meal.

Ingredients

This recipe features a nutrient-rich combo of large eggs (preferably free-range), red onion, spinach, zucchini, hot smoked salmon, capers, and feta cheese for a deliciously savoury finish.

How to make this Smoked Salmon Breakfast Bake

To make this smoked Salmon breakfast casserole, start by softening the onion in a skillet, then stir through the spinach, zucchini and salmon. Whisk the eggs with black pepper, pour them over the vegetables/ salmon, and scatter with capers and feta cheese. Bake until puffed and golden.

Serving suggestions and how to store

Serve warm with a fresh side salad and/ or slices of avocado for a balanced meal. Leftovers can be stored in the fridge in an airtight container or frozen. Reheat in a low oven until just heated through.

Vary Smoked Salmon Breakfast Bake to suit your needs

Leave out the onion for an onion-free option. For a dairy-free option check out the instructions in the variations below the recipe. You can also substitute smoked salmon with cooked shredded chicken for a seafood-free option. This is such a versatile recipe.

For more protein rich breakfast recipes, click HERE.

This Smoked Salmon Breakfast Bake is a protein-rich, low-carb meal packed with vegetables and flavour—perfect for breakfast, brunch or lunch.
Print Recipe
5 from 3 votes

Smoked Salmon Breakfast Bake

This Smoked Salmon Breakfast Bake is a protein-rich, low-carb meal packed with vegetables and flavour—perfect for breakfast, brunch or lunch.
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Course: Breakfast, Main Course
Servings: 4
Author: Georgia Harding

Ingredients

  • 1 tbsp olive oil
  • 1 red onion/s – finely diced
  • 10 egg/s
  • ground black pepper – to taste
  • 60 g spinach leaves – roughly chopped
  • 1 zucchini/s – grated
  • 150 g hot smoked salmon fillet/s
  • 2 tbsp capers – drained
  • 250 g feta cheese – or goat cheese

Serve

  • Salad (to serve)
Metric – US Customary

Instructions

  • Preheat your oven to 180℃/350℉ (fan-forced).
  • Heat a large oven proof pan or large skillet (approx. 30 cm) over a moderate heat.
  • Add the oil and onions to the pan and sauté until just soft.
  • While the onion is cooking blend or whisk together the eggs and season with black pepper to taste (and a little sea salt if you wish, baring in mind the feta is salty).
  • Once the onion has started to soften, add the spinach and zucchini to the pan and stir to wilt and evaporate any moisture. Remove from the heat.
  • Then add the smoked salmon (flaked into small pieces) to the pan.
  • Immediately pour over the egg mixture.
  • Finally, sprinkle over the capers and crumble over the feta cheese.
  • Bake in the preheated oven for 20 minutes or until puffed up and firm in the middle.
  • **If you don't have a pan you can transfer to the oven, you can saute the onion and vegetables and place in a casserole dish or baking dish with the salmon and eggs etc to bake.

Serve

  • With a side salad.

Make-ahead

  • Re-heat in a low oven, covered until just hot.

Store

  • Store in an airtight container in the fridge.
  • Can also be frozen.

Notes

Onion-free

Simply omit.

Seafood-free

You can also substitute smoked salmon with cooked shredded chicken.

Dairy-free

Omit the feta and add 2 more eggs plus a quarter cup nutritional yeast and sea salt. 

Different vegetables

Feel free to experiment with different flavour combos. This is very versatile!
 
 

What did your family think of this deliciously easy Brekkie Bake? Let me know in the comments below…

Lemon Lime Granita

| Drinks & Smoothies, Ice-blocks, Members only

This lemon lime granita is a light, refreshing frozen treat that’s perfect for hot days. Made with fresh citrus juice and naturally sweetened with honey or rice malt syrup, it’s an easy homemade alternative to store-bought icy desserts. With just a few simple ingredients, you can create a beautifully textured granita that’s both tangy and…

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Creamy Polenta

| Members only, Side dishes

Creamy polenta is the ultimate comfort food—rich, smooth, and incredibly versatile. This simple dish makes a perfect side for hearty mains or can be enjoyed on its own with a drizzle of olive oil and extra parmesan. Made with bone broth for extra depth of flavour and nourishment, it’s a wholesome, warming addition to any…

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Baked Penne alla Vodka (One Pan)

| Make-ahead Meals, Pasta and Noodles, Freezable Meals, Vegetarian, Members only

This Baked Penne alla Vodka is a simple one-pan pasta dish that delivers rich, creamy, tomato-y flavours with minimal effort – perfect for busy households. Whether you’re hosting a dinner or preparing a comforting family meal, this baked version of the Italian classic recipe is versatile and really satisfying comfort food. Health benefits Tomatoes provide…

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Passionfruit Popsicles

| Ice-blocks, Members only

Passionfruit Popsicles are a refreshing, tropical treat that’s perfect for hot summer days. Made with just four simple ingredients, these popsicles are naturally dairy-free, gluten-free, and low in sugar, making them a healthy and satisfying snack for the whole family. Health benefits These passion fruit popsicles are loaded with vitamin C and antioxidants from the…

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Healthy Grain-free Brownie

| Baked Sweets, Desserts, Members only

This Healthy Grain-Free Brownie is a decadent yet nutritious treat made with black beans for a boost of fibre and protein. It’s rich in flavour, thanks to raw cacao powder and pure maple syrup, and has a satisfyingly dense texture. With chocolate chips and walnuts, it’s a perfect dessert or snack for those avoiding grains…

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Mango Macadamia Gluten-free Granola

| Breakfast, After School Snacks, Members only

This mango macadamia gluten-free granola is a naturally sweet, crunchy, and nutrient-packed breakfast option that’s completely gluten-free (and doesn’t contain oats). Made with real mango puree, macadamia nuts, and a mix of wholesome seeds, it’s bursting with tropical flavour and nourishing goodness. Health benefits Rich in healthy fats from macadamias and coconut, this granola supports…

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Mum’s Lemon Fish Bake

| Fish & Seafood, Members only

My mum’s lemon fish bake is a simple, nourishing one-pan meal that’s fresh, light, and packed with flavour. Mum made it for us when she stayed last Christmas holidays and I knew right away that I needed to share the recipe. Roasted potatoes, capsicum, and red onion create a delicious base, while white fish fillets…

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Beef Brisket with BBQ Sauce

| Make-ahead Meals, Red Meat, Slow Cooked

This Beef Brisket with BBQ Sauce is a tender, juicy dish full of rich flavours, perfect for family gatherings or special occasions. The slow-cooked brisket soaks up the smoky, tangy homemade BBQ sauce, creating a melt-in-your-mouth experience that will have everyone coming back for seconds.

Health benefits

Whilst many bbq beef brisket recipes are loaded with sugar and processed sauces, this recipe is a much healthier take on the classic. Beef brisket is a good source of protein and essential nutrients like iron and zinc, which support muscle health and immune function. The addition of apple cider vinegar in the BBQ sauce provides a dose of gut-friendly probiotics, while the spices offer anti-inflammatory benefits.

Ingredients

For this BBQ beef brisket recipe, you’ll need a 1.5 kg beef brisket with the fat well trimmed, olive oil, and a delicious, anti-inflammatory rub made with spices like cumin, garlic powder, sweet paprika, salt, and pepper. The barbecue sauce includes tomato paste, apple cider vinegar, Worcestershire sauce, rapadura sugar, and optional cayenne pepper for a little kick.

How to make this beef brisket with BBQ sauce

To make this BBQ brisket, preheat the oven to 160°C (fan-forced). In a small bowl, combine the spices for the rub. In a jug, mix the BBQ sauce ingredients. Rub olive oil and the spice mixture over the brisket, then pour the BBQ sauce into a Dutch oven. Place the brisket in the dish, cover with a tight-fitting lid or foil, and cook for 3.5 to 4 hours, basting the beef at the 2-hour mark. To caramelise the sauce, you may need to remove the lid and bake for an additional 15-30 minutes.

Serving suggestions and how to store

Serve this delicious brisket with your favourite sides, such as mashed potatoes, a simple salad, green beans, coleslaw, potato salad or grilled vegetables. Leftovers can be stored in an airtight container in the fridge for up to 3 days or frozen for future meals. We love leftovers to make brisket sandwiches or burgers.

Vary this beef brisket with BBQ sauce to suit your dietary needs

For a gluten-free version, ensure the Worcestershire sauce you use is gluten-free. If you’re avoiding garlic, simply omit the garlic cloves and powder.

For more delicious, easy to make, healthy meal recipes, click HERE.

This tender beef brisket with BBQ sauce recipe is perfect for a hearty meal. It's a healthier, low sugar, wholefoods version of the classic.
Print Recipe
5 from 1 vote

Beef Brisket with BBQ Sauce

This tender beef brisket with BBQ sauce recipe is perfect for a hearty meal. Slow-cooked to perfection, it’s full of rich flavor and ideal for any gathering. Gluten-free and customisable for dietary needs.
Prep Time10 minutes
Cook Time3 hours 30 minutes
Total Time3 hours 40 minutes
Course: Main Course
Servings: 8
Author: Georgia Harding

Ingredients

  • 1.5 kg beef brisket
  • 1 tbsp extra virgin olive oil

Rub

  • 1 tbsp coconut sugar or rapadura
  • 1 tsp ground cumin
  • 1 tsp garlic powder – or granules
  • 1 tbsp sweet paprika
  • 1 tsp sea salt – or to taste
  • ground black pepper – to taste

BBQ Sauce

  • 3 clove/s garlic – minced
  • 180 g tomato paste (⅔ cup)
  • 125 ml apple cider vinegar (½ cup)
  • 750 ml water (3 cups)
  • 1 tbsp Worcestershire sauce
  • 110 g coconut sugar or rapadura (½ cup)
  • 1 tsp cayenne pepper – optional
  • Sea salt and freshly ground black pepper – to taste
Metric – US Customary

Instructions

  • Preheat the oven to 160°C / 320°F (fan-forced).
  • Combine all the rub spices in a small bowl and mix well.
  • Combine all the sauce ingredients in a large jug and mix well.
  • Make sure that there are no thick layers of fat on the brisket, if so trim off (it's ok if there is a little fat).
  • Rub the olive oil over the brisket then add the spices and rub all over.
  • Pour the BBQ Sauce into the base of a Dutch oven or oven proof dish with a tight, heavy lid (or add a layer of foil under the lid).
  • Place the beef into the dish and fit the lid (or foil and lid)
  • Cook for 3.5 to 4 hours. Check at 2 hours and add more water if needed and also baste the beef.
  • The beef is cooked when it is fork tender but not falling apart.
  • To caramelise and reduce the sauce if necessary bake for another 15-30 minutes with the lid removed.

Slow Cooker or Pressure Cooker

  • Combine all the rub spices in a small bowl and mix well.
  • Combine all the sauce ingredients in a large jug and mix well.
  • Rub the olive oil over the brisket then add the spices and rub all over.
  • Pour the BBQ Sauce into the base of a slow cooker or pressure cooker.
  • Place the beef into the dish and fit the lid.
  • For the Slow Cooker, cook on Low for 8-10 hours, or High for 6-7 hours.
    For the Pressure Cooker, cook for 1 hour.
  • The beef is cooked when it is fork tender but not falling apart.
  • To caramelise and reduce the sauce, remove the lid of the Slow Cooker or Pressure Cooker. Put on High or Saute setting for another 15-30 minutes until the sauce is thick.

Serve

  • Baste the brisket with more sauce and place any reserves in a jug or bowl to serve.
  • Serve with salad or vegetables of your choice.

Store

  • Store in an airtight container in the fridge for up to 3 days. This can also be frozen for up to 3 months.

Make Ahead

  • Reheat, covered, in a low oven until hot.

Notes

Gluten-free

Make sure the Worcestershire sauce you buy is gluten-free.

Garlic-free

Omit the garlic.
 
 
 

What did you think of this delicious, tender and rich brisket recipe?

Iced Coconut Coffee

| Drinks & Smoothies, Members only

Iced Coconut Coffee is a refreshing twist on your usual espresso, combining the rich depth of espresso with the lightness and natural sweetness of coconut water. It’s perfect for those who love coffee but want a dairy-free or lighter option for their caffeine fix. I’ve always had a bit of a love-hate relationship with coffee….

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Easy Tuna Vegetable Patties

| Make-ahead Meals, Fish & Seafood, Freezable Meals, Breakfast, Healthy Lunchbox, After School Snacks, Members only

Easy Tuna Vegetable Patties are a wholesome and versatile meal that’s perfect for busy families. They’re packed with grated vegetables, flaked tuna and simple pantry ingredients, making them a nutritious, budget-friendly option for lunch, dinner, or meal prep. These patties are crisp on the outside and bursting with flavour inside. Health benefits These patties are…

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High Protein Sausage Egg Bake (one pan)

| Budget Friendly, Make-ahead Meals, Freezable Meals, Breakfast

This high protein sausage egg bake is the ultimate one-pan dish for a hearty breakfast casserole, brunch, or even dinner. With a mix of juicy sausages, eggs, nourishing veggies, and melty cheese, it’s as easy to make as it is delicious.

Health benefits

Packed with a variety of high-quality proteins from eggs, cottage cheese, and sausages, this bake supports muscle repair and keeps you feeling full for longer. Adding onion, spinach and capsicum boosts its fibre, vitamin and antioxidant content, making it a nutritious choice for the whole family.

If possible, choose an additive-free, organic cottage cheese. I love the Barambah brand – it’s made simply with just milk and rennet culture.

Ingredients

This simple recipe combines sausages, eggs, cottage cheese, smoked paprika, and a mix of fresh veggies like spinach and capsicum (red bell pepper), all topped with melted cheese for a rich and satisfying bake.

Macros

Approximately (per serve) 41 grams of protein, 7.5 grams of carbohydrate, 1.3 grams of fibre (4g if you serve with a handful of salad leaves and 3 cherry tomatoes). It’s such a great make-ahead high-protein breakfast, lunch or dinner.

How to make this high protein Sausage Egg Bake

Start by browning the sausages and cooking the onion in a pan. Blend the eggs, cottage cheese, and smoked paprika, then pour over the sausages and veggies in the pan. Top with cheese and bake until puffed and golden—quick and easy!

Serving suggestions and how to store

Serve this sausage egg casserole warm with a fresh side salad for a complete meal. Store leftovers in an airtight container in the fridge for up to three days or freezer for longer storage. Reheat in a low oven until warmed through.

Vary this to suit your dietary needs

Choose your favourite sausages—pork, chicken, beef or turkey sausage—or opt for vegetarian sausages for a meat-free version. Swap the spinach for kale or add your favourite herbs for extra flavour. For a dairy-free option, use a cashew cream cheese and cheese substitute. If you can’t source cottage cheese, you can sub with feta cheese (this will make it slightly lower in protein).

This protein-rich sausage egg bake is a one-pan protein rich meal. Perfect for meal prep, it's hearty, nutritious & easily adaptable.
Print Recipe
5 from 1 vote

High Protein Sausage Egg Bake (one pan)

This protein-rich sausage egg bake is a one-pan protein rich meal. Perfect for meal prep, it’s hearty, nutritious & easily adaptable.
Prep Time10 minutes
Cook Time35 minutes
Total Time45 minutes
Course: Breakfast
Servings: 4
Author: Georgia Harding

Ingredients

  • 4 sausages – of choice
  • 1 red onion/s – finely diced
  • 10 egg/s
  • 250 g cottage cheese
  • ½ tsp smoked paprika
  • Sea salt and freshly ground black pepper – to taste
  • 100 g spinach leaves – roughly chopped
  • 2 red capsicum/s – diced
  • 100 g cheddar cheese – approx. grated

Serve

  • Salad (to serve)
Metric – US Customary

Instructions

  • Preheat your oven to 180℃/350℉ (fan-forced).
  • Heat a large pan or skillet (approx. 30 cm) over a moderate heat. Cook the sausages until just browned (they don’t need to be cooked through).
  • Set aside on a plate and cut into pieces.
  • Add the onions to the pan and cook until just soft.
  • While the onion is cooking blend or whisk together the eggs, cottage cheese, smoked paprika and season to taste.
  • Add the spinach and capsicum to the pan plus the sausage. Pour over the egg mixture.
  • Top with the grated cheese and bake in the preheated oven for 25 minutes or until puffed up and firm in the middle.

Serve

  • With a side salad.

Make-ahead

  • Re-heat in a low oven, covered until just hot.

Store

  • Store in an airtight container in the fridge.
  • Can also be frozen.

Notes

Choice your sausage

This is great with pork sausage, beef sausage or chicken sausages. Feel free to experiment with any flavour.

Gluten-free

Make sure the sausage is gluten-free (or suits your dietary requirements).

Onion-free

Simply omit.
 
 

What did you think of this ultimate one-pan dish?! Let me know in the comments below…

Mango Muffins

| Healthy Lunchbox, After School Snacks, Baked Sweets, Members only

These mango muffins are bursting with chunks of tropical mango goodness, complemented by lime zest and cardamom for a hint of sweet spice. For a satisfying crunch these are topped with macadamias – omit if you need to send in a nut-free lunchbox! They’re easy to make, taste so good and are perfect for a…

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Watermelon Lime Ice Blocks

| Ice-blocks, Members only

These watermelon lime ice blocks are the ultimate warm weather refreshment. Packed with natural sweetness from watermelon and a zesty twist of lime, they’re as simple to make as they are satisfying. Perfect for kids and adults alike, they’re a healthy alternative to store-bought ice treats. Health benefits Watermelon is hydrating and rich in antioxidants…

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Simple Passionfruit Curd

| Dips, No-bake Sweets, Sauces and Dressings, Desserts, Members only

Passionfruit curd is a tropical delight, combining the vibrant flavours of passionfruit and lime with a creamy, buttery texture. It’s versatile enough to enjoy on toast, as a dessert topping, or even in tarts. Health benefits Passionfruit curd is a delicious way to enjoy the natural sweetness and vitamin C of passionfruit, combined with the…

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Classic Caesar Salad

| Members only, Salads

A classic Caesar salad is a timeless favorite with crisp lettuce, crunchy sourdough croutons, bacon, and a creamy dressing. Perfect as a meal or a side, it’s both satisfying and simple to make. Health benefits This classic caesar salad recipe provides a mix of healthy fats from olive oil, avocado, and eggs, plus protein from…

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Homemade Raspberry Lemonade

| Drinks & Smoothies, Members only, Uncategorized

This homemade raspberry lemonade is a delicious, hydrating, and naturally sweetened drink that’s sure to quench your thirst. With tangy lemons, juicy raspberries, and a hint of coconut water, it’s a refreshing treat for any occasion. Health benefits This is a whole lot healthier than any store bought raspberry lemonade soda or syrup. Raspberries are…

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Dream Cake

| Healthy Lunchbox, After School Snacks, Baked Sweets, Members only

Dream Cake, or Drømmekage, is a traditional Danish treat that pairs a soft, buttery vanilla cake with a rich, caramelised coconut topping. This healthier version uses wholemeal spelt flour and natural sweeteners, making it a more nourishing indulgence that doesn’t compromise on flavour. It’s a recipe I’ve recently developed for EatWell Wellbeings magazine and I…

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