Healthy Recipes
Searching for healthy recipes that actually taste good? Grow Cook Eat WA provides a curated collection of nutritious and delicious meals, compiled by qualified nutritionist Nicole Ingram.
Our recipes are tailored for busy lifestyles, making it easy to put a healthy dinner on the table without sacrificing flavor.
We focus on using fresh, seasonal ingredients from Western Australia to create simple, wholesome dishes that your family will love. From vibrant salads to comforting main courses, our recipes are designed to help you thrive with energy.
Start your healthy cooking journey today by clicking the links to our recipe PDFs below.
Autumn Flavours Gnocchi
Discover the ultimate Autumn Flavours Gnocchi, a delightful and nutritious dish that brings the warmth of the season straight to your table. This easy-to-follow recipe, adapted from the Heart Foundation’s Heart Healthy collection, combines tender gnocchi with vibrant fresh vegetables, aromatic basil pesto, and a light, creamy sauce. Perfect for a quick weeknight dinner or a comforting weekend meal, it’s packed with flavour and goodness, ensuring a satisfying experience for the whole family, serving 6 people.
Key ingredients:
• 500 g packet gnocchi
• 350 g chicken breast (optional)
• 2 tablespoons basil pesto
• 375 ml can light and creamy evaporated milk
• ½ zucchini
• ½ eggplant
• 1 onion
• 2 garlic cloves
• 1 punnet cherry tomatoes
• 2 cups spinach (120g)
• Fresh basil
• 2 tablespoons parmesan cheese
• Spray oil or sunflower oil
Best Beef Burgers
Get ready to sizzle up the Best Beef Burgers, a timeless classic that promises a delicious and satisfying meal for the whole family! This easy-to-follow recipe, serving 6 people, features lean beef mince expertly combined with grated carrot, finely chopped onion, and a medley of aromatic herbs and spices like basil, parsley, Worcestershire sauce, and a touch of curry powder. Perfect for your next BBQ gathering or a flavourful weeknight dinner, these homemade burgers are packed with fresh ingredients and can be customised with your favourite toppings for an unforgettable culinary experience.
Key ingredients:
• 500g lean beef mince
• 1 carrot
• 2 tsp Worcestershire sauce
• 1 onion
• 2 tbsp fresh or 2 tsp dried basil, parsley
• ½ tsp curry powder
• 1 egg
• Black pepper
• Spray oil
• 6 wholemeal rolls
• 100g cheese
• Tomato chutney or sauce
• 1 tomato
• Pickles or gherkins sliced
• Iceberg lettuce leaves or mixed lettuce
• ¼ red onion
Bircher Muesli
Kickstart your day with the deliciously wholesome Bircher Muesli, a perfect make-ahead breakfast that’s both nutritious and incredibly satisfying! This vibrant recipe, serving 6 people, combines the goodness of low-fat natural yoghurt, rolled oats, and a medley of fresh fruits like apples, oranges, bananas, and blueberries, alongside heart-healthy seeds and a touch of cinnamon. Ideal for busy mornings, simply prepare it the night before for a quick, healthy, and flavour-packed start to any day.
Key ingredients:
• 1 ½ cups low fat natural yoghurt
• 1 cup rolled oats
• 2 apples
• ¼ tsp cinnamon
• Juice of 2 oranges (or ½ cup 100% OJ)
• ½ cup sultanas
• ¼ cup seeds: sunflower, pumpkin, sesame
• ½ cup water
• 1 banana
• ½ punnet Blueberries
• ¼ cup Almond slivers or flakes (optional)
Microwave Mug Omelette
Whip up a lightning-fast and utterly delicious Microwave Mug Omelette, the perfect solution for a quick, healthy breakfast or a light snack! This super easy recipe, designed for one serving, transforms simple ingredients like eggs, your choice of fresh vegetables (onion, mushroom, capsicum), and herbs into a fluffy omelette right in your coffee cup. Customise with cheese and optional ham or chicken for an extra burst of flavour, making it a versatile and time-saving meal for busy mornings.
Key ingredients:
• ¼ Brown Onion or 1 spring onion
• 1 teaspoon vegetable oil
• 2 eggs
• 1 mushroom
• ¼ cup grated cheese (20g)
• 1 slice red capsicum
• 1 tablespoon fresh parsley (or 1 tsp dried)
• 1 tablespoon fresh basil (or 1 tsp dried)
• Black pepper
• Optional: 1 slice ham or ¼ cup cooked chicken
Muffins
Indulge in the wholesome goodness of homemade Muffins, a versatile and delicious treat perfect for any time of day! This adaptable recipe, yielding approximately 40 mini muffins or 12 standard muffins, allows you to customise your batch with a fantastic array of flavour choices, from classic banana and apple to tropical pineapple and berry, or even choc fruit. Adapted from Livelighter, these muffins are prepared with low-fat natural yoghurt and canola oil, making them a smart snack or breakfast option. They’re incredibly easy to whip up and can even be frozen for up to 3 months, offering a convenient and healthy baking solution for busy lifestyles.
Key ingredients:
• Olive or canola oil spray
• 1 cup self-raising flour
• ½ cup wholemeal self-raising flour
• ½ cup sugar
• ¾ cup low-fat natural yoghurt
• ¼ cup canola oil
• 1 egg
• ⅓ cup milk
• Choice of flavour (e.g., mashed bananas, crushed pineapple, grated pumpkin, grated apples, fresh/frozen berries, cocoa + chopped dried fruit)
Pumpkin and Feta Salad
Savour the delightful blend of sweet, savoury, and tangy flavours with this vibrant Pumpkin and Feta Salad, a perfect centrepiece for any meal or gathering! This impressive recipe, serving 10 people, features tender roasted butternut pumpkin infused with cumin and turmeric, fresh red capsicum, and the salty creaminess of feta. Finished with crisp spinach, crunchy pepitas or pine nuts, and a homemade balsamic and brown sugar dressing, this salad is both hearty and refreshing, making it an ideal choice for a flavourful and satisfying side dish or a light main.
Key ingredients:
• ½ butternut pumpkin
• 1 tsp cumin
• 1 tsp turmeric
• 1 tbsp olive oil
• 1 red capsicum
• ¼ red onion
• ½ punnet blueberries (optional)
• 2 cups spinach or mixed lettuce leaves
• 200g feta
• ¼ cup pepitas or pine nuts
• Fresh basil or 2 tsp dried
• Cracked pepper
• ½ cup Balsamic vinegar
• 2 tbsp brown sugar
Sesame Chicken Stir Fry
Whip up a wonderfully vibrant and flavoursome Sesame Chicken Stir fry, a perfect dish for a quick and nutritious weeknight meal! This recipe, designed to serve 6 people, combines tender chicken strips marinated in a zesty mix of soy sauce, garlic, and ginger, then stir-fried with a colourful medley of fresh vegetables like carrots, capsicum, celery, broccoli, and sugar snap peas. Finished with crunchy almonds, sweet chilli sauce, and a sprinkle of sesame seeds and fresh coriander, this dish offers a delicious balance of textures and tastes. It’s an easy-to-prepare meal that’s both satisfying and packed with goodness.
Key ingredients:
• 500g/ 2 chicken breasts
• 1 onion
• 2 cloves garlic + 2cm ginger
• Spray oil or vegetable oil
• Sesame oil
• ½ cup almonds
• 1 carrot
• 1 red capsicum
• 12 sugar snap peas (half a packet)
• 2 stalks celery
• ½ broccoli
• ¼ cup sweet chilli sauce
• ¼ cup Soy Sauce
• 2 tsp sesame seeds
• Coriander leaves for garnish
Shepherd's Pie
Indulge in the ultimate comfort food with this classic and hearty Shepherd’s Pie recipe, perfect for a warming family meal! This delightful dish, serving 8 people, features a savoury filling of seasoned beef or lamb mince, blended with onion, garlic, Worcestershire sauce, and a medley of mixed frozen vegetables, all beneath a creamy, cheesy mashed potato topping. Easy to prepare and incredibly satisfying, this traditional favourite is designed to bring warmth and flavour to your table, making it an ideal choice for any occasion.
Key ingredients:
• 500g Mince (beef or lamb)
• 1 onion
• 2 garlic cloves
• Worcestershire sauce
• Gravox powder
• ¼ cup Tomato sauce
• 1 ½ cups mixed frozen vegetables
• 5 large potatoes
• 2 tablespoons margarine
• ¼ cup milk
• 75g cheese (¾ cup grated)
• Parsley, chopped (for garnish)
• Pepper
• Spray oil
Strawberry, Sunflower and Avocado Salad
Brighten your meal with the refreshing and vibrant Strawberry, Sunflower and Avocado Salad, a perfect dish for gatherings or a healthy side! This delightful recipe, designed to serve 10 people, combines crisp mixed leaves with sweet strawberries, creamy avocado, and crunchy, dry-toasted sunflower seeds. Finished with a tangy homemade dressing featuring olive oil, vinegar, Dijon mustard, honey, and lemon juice, this salad offers a fantastic balance of textures and flavours. It’s an easy-to-prepare and visually stunning option that brings freshness to any table.
Key ingredients:
• 1 bag mixed leaf or 1 small lettuce
• 1 Lebanese cucumber
• 1 punnet strawberries
• 1 large avocado
• ¼ cup sunflower seeds
• Dressing:
◦ 2 tbsp Olive oil
◦ 2 tbsp Vinegar – red wine or rice vinegar
◦ 2 tbsp Dijon mustard
◦ 2 tbsp honey
◦ 1 tbsp lemon juice
◦ Cracked black pepper
Tropical Smoothie
Blend your way to a refreshing and nutritious treat with this vibrant Tropical Smoothie recipe, designed to invigorate your senses and nourish your body! This incredibly easy-to-make beverage, serving 6 people, combines the delightful flavours of frozen or fresh bananas, juicy mango, and sweet pineapple with creamy yoghurt and milk for a perfectly smooth consistency. Whether you’re looking for a quick breakfast option, a healthy snack, or a delightful way to cool down, this versatile recipe also offers other exciting flavour variations like Green Machine, Mixed Berry, Strawberry, Banana, and Weetbix Winner. It’s the ultimate super smoothie for a burst of delicious goodness, and can even be made with dairy-free milk options such as almond, oat, or soy milk.
Key ingredients:
• 1.25L milk
• ½ cup plain or vanilla yoghurt
• 3 frozen or fresh bananas
• 1 cup frozen mango
• 1 small tin pineapple in juice, or 1 cup frozen or fresh pineapple
Thai Beef Salad
Transport your taste buds to a world of vibrant flavours with this sensational Thai Beef Salad! This easy-to-prepare recipe, serving 4 people, features tender rump steak expertly marinated with garlic, ginger, and soy sauce, then perfectly cooked. It’s tossed with a fresh medley of mixed leaves, cherry tomatoes, cucumber ribbons, fragrant coriander and mint, and thinly sliced red onion. A zesty homemade dressing of soy sauce, sweet chilli, and lime juice ties it all together, finished with a satisfying crunch of crispy noodles and optional chilli flakes. Perfect for a light yet satisfying meal or an impressive dish to share, this salad promises an unforgettable culinary experience that’s both flavourful and refreshing.
Key ingredients:
• 1 bag mixed leaf
• 1 punnet cherry tomato
• 1 Lebanese cucumber
• 1 bunch coriander + fresh mint
• ½ red onion
• 1 packet crispy noodles
• 300g rump steak
• 1 clove garlic
• 1 tsp ginger
• 3 tbsp soy sauce (1 tbsp for marinate, 2 tbsp for dressing)
• 2 tbsp sweet chilli sauce
• 2 tbsp lime juice
• Red chilli flakes (optional)
Waldorf Salad
Indulge in the timeless appeal of the Waldorf Salad, a refreshing and vibrantly nutritious dish that’s perfect for any occasion! This classic recipe, designed to serve 10 people, features a delightful mix of crisp red and green apples, crunchy celery, juicy oranges, sweet grapes, and toasted walnuts, all tossed together. It’s elegantly dressed with a light and creamy concoction of natural yoghurt, low-fat mayonnaise, fresh parsley, and a hint of orange juice. Ideal as a healthy side dish for gatherings, a light lunch, or a sophisticated addition to your table, this easy-to-prepare salad offers a beautiful balance of textures and flavours.
• 2 red apples
• 2 green apples
• 2 sticks celery
• 1 ½ oranges
• ½ cup walnuts
• 1 cup grapes
• Dressing:
◦ ½ cup natural yoghurt
◦ 2 tbsp low fat mayonnaise
◦ 2 tbsp parsley
◦ ½ juice orange