From my kitchen
Simple, nourishing recipes
The meals I actually eat day to day, with the why behind every ingredient. Save this page and come back whenever you need a little inspiration.
Loaded Vanilla Berry Bowl
~37g protein · ~11g fibre
Collagen Maple Matcha with Medicinal Mushrooms
~12g protein · ~3g fibre
Smokey Butter Bean, Kimchi + Greens Bowl
~28g protein · ~16g fibre
Greek Yoghurt, Blueberries + Cashews
~21g protein · ~3g fibre
Almond Croissant Inspired Muffins
~10g protein · ~4g fibre
Baked Salmon Bowl with Red Miso Drizzle
~50g protein · ~11g fibre
Orecchiette Bolognese with Hidden Veggies
~45g protein · ~7g fibre
01 Breakfast · 5 min · Serves 1
Loaded Vanilla Berry Bowl
Thick, creamy and protein packed, finished with a crunchy seed and nut topping.
- Protein
- ~37g
- Fibre
- ~11g
- Note
- Estimated per serve
- Steady blood sugar and energy that lasts until lunch
- Zinc and magnesium for hormones, skin and stress
- Warming cinnamon to support digestion
- Plant omega-3s for brain and mood
Ingredients
Tap to tick off as you go
Bowl
Toppings
Method
- Add the raspberries, banana, Greek yoghurt, protein powder, collagen and cinnamon to a blender with a small dash of almond milk.
- Blend, stopping to scrape down the sides. Only add more milk a splash at a time if it really needs it. You want it thick enough to hold a spoon upright.
- Scoop into a bowl and top with the hemp seeds, pumpkin seeds and walnuts. Finish with a drizzle of peanut butter (warm the jar in hot water for a few seconds if it's too thick to drizzle).
Amelia's tip Keep a zip lock bag of peeled, chopped banana in the freezer. It turns this into a soft serve texture with no ice needed.
The naturopath notes
Why it's good for you
The seeds and nuts
Hemp seeds are a complete plant protein and carry a nice balance of omega-3 and omega-6 fats. Pumpkin seeds are one of the richest food sources of zinc and magnesium, two minerals I see running low in clinic all the time (zinc for skin, immunity and hormones, magnesium for muscles, sleep and stress). Walnuts are the richest nut source of plant omega-3 (ALA) and are full of polyphenols that feed a healthy gut microbiome. Together with the peanut butter they add fat, fibre and protein, which slows down how quickly the fruit sugars hit your bloodstream and keeps you full until lunch.
The warming spice
In traditional herbal medicine, cinnamon is a warming digestive herb, used to support digestion and circulation. That makes it a lovely balance for a cold, fruit based breakfast. Research also suggests cinnamon may help support healthy blood sugar regulation. I always reach for true (Ceylon) cinnamon, as it contains far less coumarin than the cheaper cassia variety, so it's the better choice when you're having it every day.
02 Drink · 5 min · Serves 1
Collagen Maple Matcha with Medicinal Mushrooms
Calm, focused energy in a mug. Hot or iced, lightly sweet and creamy.
- Protein
- ~12g
- Fibre
- ~3g
- Note
- Estimated per serve
- Calm, focused energy without the crash (L-theanine)
- Adaptogenic support for a busy nervous system (reishi)
- Rich in antioxidants (EGCG)
- Only lightly sweet, so gentle on blood sugar
Ingredients
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Matcha
Method
- Sift the matcha into a mug or small bowl. This is the secret to no clumps.
- Pour in the hot water and whisk in a quick zig zag motion with a bamboo whisk or milk frother until smooth and foamy on top.
- Whisk in the collagen, mushroom powder and maple syrup until fully dissolved.
- For a hot matcha, warm and froth your milk and pour it over. For iced, fill a glass with ice, add the cold milk and pour the matcha over the top.
Amelia's tip Boiling water scorches matcha and makes it bitter. If you don't have a temperature kettle, let a boiled kettle sit for 2 to 3 minutes first.
The naturopath notes
Why it's good for you
Matcha
Because matcha is the whole green tea leaf ground into a powder, you get more of its antioxidant EGCG than from a steeped tea bag. It also contains L-theanine, an amino acid that promotes a calm, alert state and softens the effect of caffeine, so you get focus without the jitters or the crash coffee can bring. It still contains caffeine, so if sleep is a struggle, enjoy it before midday.
The mushrooms
Lion's mane has been studied for its potential to support memory and focus, and early human research is promising. Reishi has a long history in traditional medicine as a calming adaptogen, used to support the body's response to stress. They blend in easily and you won't taste much of them at all.
Collagen and maple
Collagen adds a little extra protein with no change to the flavour, and a teaspoon of maple is just enough sweetness to round out the grassy notes of the matcha without a big sugar hit.
03 Lunch · 15 min · Serves 1
Smokey Butter Bean, Kimchi + Greens Bowl
Smoky crisped beans, jammy eggs, kimchi and greens with toasted dark caraway rye.
- Protein
- ~28g
- Fibre
- ~16g
- Note
- Estimated per serve
- Feeds your gut microbiome with fibre and fermented foods
- Keeps you full with steady afternoon energy
- Caraway to help ease bloating
- Choline from eggs for the brain and liver
Ingredients
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Smokey beans
To build
Method
- Bring a small saucepan of water to the boil. Gently lower in the eggs and cook for 6½ minutes for a jammy yolk (8 minutes for firm). Move them to a bowl of cold water, then peel.
- Meanwhile, heat the olive oil in a frying pan over medium heat. Add the butter beans, smoked paprika, garlic, salt and pepper. Cook for 4 to 5 minutes, stirring now and then, until warmed through and a few start to crisp and split. Lightly squash some with a fork for texture and finish with a squeeze of lemon.
- Toast the rye and toss the rocket with a little olive oil and lemon.
- Build your bowl: rocket, smokey beans, avocado, kimchi, halved eggs and tuna if you're using it. Sprinkle over the nutritional yeast, add a drizzle of olive oil and a pinch of paprika. Serve with the rye on the side.
Amelia's tip Add the kimchi at the end and don't heat it. Cooking kills the live bacteria that make it so good for you.
The naturopath notes
Why it's good for you
Why dark rye
Rye is naturally higher in fibre than wheat bread, particularly a type called arabinoxylan, which feeds the beneficial bacteria in your gut. Studies show rye bread creates a lower insulin response than white wheat bread and keeps people feeling fuller for longer, which means steadier energy through the afternoon. Caraway seeds have traditionally been used to ease bloating and wind. Look for a dense, dark loaf with wholegrain rye (ideally sourdough) listed as the first ingredient.
Beans, kimchi + eggs
Butter beans bring plant protein and prebiotic fibre, while kimchi adds live, fermented bacteria to support a diverse microbiome. Eggs are one of the best sources of choline, important for brain health and the liver. Nutritional yeast gives a savoury, cheesy flavour without dairy and adds B vitamins (many brands are fortified with B12).
04 Snack · 2 min · Serves 1
Greek Yoghurt, Blueberries + Cashews
My go to 3pm snack. Protein, crunch and a hit of antioxidants.
- Protein
- ~21g
- Fibre
- ~3g
- Note
- Estimated per serve
- Balances the 3pm blood sugar dip
- Live cultures for gut health
- Antioxidants for the brain and heart
- Magnesium for muscles and calm
Ingredients
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Ingredients
Method
- Spoon the yoghurt into a bowl and add the blueberries and cashews alongside.
- Dust with cinnamon and add a drizzle of honey if you like.
Amelia's tip Using frozen blueberries? Let the bowl sit for 5 minutes. The berries soften and swirl their colour through the yoghurt.
The naturopath notes
Why it's good for you
Why it works
A snack with protein and healthy fat keeps your blood sugar steady between meals, so you're not reaching for something sweet an hour later. Greek yoghurt is strained, so it has roughly double the protein of regular yoghurt, and it provides live cultures (check the label says so). Blueberries are rich in anthocyanins, the pigments behind their colour, which are linked to brain and heart health. Cashews add crunch, magnesium and healthy fats, and a dusting of cinnamon adds warmth and natural sweetness with no added sugar.
05 Bake · 35 min · Makes 10
Almond Croissant Inspired Muffins
All the flavour of an almond croissant, with a gooey almond centre and flaked almond top. Gluten free.
- Protein
- ~10g
- Fibre
- ~4g
- Note
- Estimated per muffin
- Gluten free, made with almond meal instead of flour
- Protein and healthy fats for steadier blood sugar than a bakery treat
- Vitamin E and magnesium from almonds
- Naturally sweetened with maple
Ingredients
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Muffins
Almond centre
Topping
Method
- Preheat the oven to 180°C (160°C fan) and line 10 holes of a muffin tin with paper cases.
- In a large bowl, mix the almond meal, baking powder and salt, breaking up any lumps.
- In a second bowl, whisk the eggs, Greek yoghurt, maple syrup, melted butter, vanilla and almond extract until smooth. Pour into the dry ingredients and fold together until just combined.
- For the almond centre, mix the almond meal, almond butter, maple syrup and almond extract into a thick paste.
- Spoon half the batter into the cases. Add a heaped teaspoon of the almond paste to the middle of each, then cover with the remaining batter.
- Scatter generously with flaked almonds and bake for 20 to 22 minutes, until golden and a skewer comes out clean around the edges.
- Cool in the tin for 10 minutes before moving them. Almond meal muffins are fragile while hot and firm up as they cool. Dust with icing sugar if you like.
Amelia's tip Warm one for 10 seconds in the microwave before eating. The centre goes soft and gooey, just like the inside of an almond croissant. They keep in the fridge for 4 days or freeze for up to 3 months.
The naturopath notes
Why it's good for you
Why almond meal
Swapping wheat flour for almond meal makes these gluten free and changes how they land in your body. A bakery almond croissant is mostly refined flour, butter and sugar, which digests quickly and can leave you hungry and flat an hour later. Almond meal brings protein, fibre and healthy fats instead, so you get a slower, steadier release of energy. Almonds are also one of the best food sources of vitamin E, an antioxidant that helps protect your skin and cells, plus magnesium for muscles, sleep and stress.
A treat that still nourishes
I'm a big believer that food should be enjoyed, and that there's room for a sweet treat in a healthy week. These are sweetened with a little maple rather than refined sugar, and the eggs and Greek yoghurt add extra protein. If you're coeliac, double check your baking powder is labelled gluten free.
06 Dinner · 30 min · Serves 2
Baked Salmon Bowl with Red Miso Drizzle
Crispy herb and paprika coated salmon, basmati, edamame and a fresh cucumber avo salad.
- Protein
- ~50g
- Fibre
- ~11g
- Note
- Estimated per serve
- Omega-3s to help calm inflammation
- Supports mood, brain and heart health
- Vitamin D, which many of us run low on
- Fermented miso for gut health
Ingredients
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Salmon
Bowl
Cucumber, coriander + avo salad
Red miso drizzle
Method
- Preheat the oven to 200°C (180°C fan) and line a tray with baking paper.
- Rinse the rice until the water runs clear, then cook it: 1 cup rice to 1½ cups water, bring to the boil, cover and simmer on low for 12 minutes, then rest with the lid on for 5.
- Whisk the egg and tamari together in a shallow bowl. In a second bowl, mix the cornflour, tarragon, paprika and salt.
- Pat the salmon dry. Dip each fillet in the egg mixture, then press into the flour mix to coat the top and sides. Place on the tray and drizzle with a little olive oil.
- Bake for 12 to 15 minutes, until the coating is golden and the salmon flakes easily but is still slightly pink in the centre.
- While the salmon bakes, boil or steam the edamame for 3 to 4 minutes and drain. Toss the cucumber, avocado, coriander, lime juice and salt together.
- Whisk the miso, rice malt syrup, rice vinegar, sesame oil and ginger, then add warm water a little at a time until it's smooth and pourable.
- Build your bowls: rice, edamame, salad and salmon. Drizzle generously with the red miso sauce and finish with sesame seeds.
Amelia's tip Many Australian cornflours are made from wheat. If you need this gluten free, check the label says maize (corn) cornflour, and use tamari rather than soy sauce.
The naturopath notes
Why it's good for you
Salmon
Salmon is one of the best food sources of the omega-3 fats EPA and DHA, which help calm inflammation and support your brain, heart and mood. It's also a great source of protein and one of the few foods that provides vitamin D.
Miso, edamame + the fresh stuff
Miso is a fermented soybean paste. Red miso is aged longer, so it's deeper and richer in flavour, and a little goes a long way. Edamame add plant protein, fibre and folate. Rice malt syrup is fructose free, which suits people with sensitive digestion. The avocado's healthy fats help your body absorb fat soluble nutrients from the rest of the bowl, while cucumber and coriander keep it fresh and light.
07 Dinner · 45 min · Serves 4
Orecchiette Bolognese with Hidden Veggies
A rich, slow simmered bolognese packed with veggies you'll never know are there.
- Protein
- ~45g
- Fibre
- ~7g
- Note
- Estimated per serve
- Around 4 serves of veg hidden in every bowl
- Iron, zinc and B12 from beef for energy
- Lycopene from slow cooked tomatoes
- Family friendly and great for fussy eaters
Ingredients
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Hidden veggie sauce
To serve
Method
- Heat the olive oil in a large, heavy based pan over medium heat. Add the onion and celery and cook for 5 minutes until soft.
- Add the garlic, carrot, zucchini and mushrooms. Cook for 6 to 8 minutes, stirring often, until the veggies have softened and most of their liquid has cooked off. This is what helps them melt invisibly into the sauce.
- Turn the heat up, add the mince and cook for 5 minutes, breaking it up with a wooden spoon, until browned.
- Stir in the tomato paste and cook for 1 minute, then add the passata, broth, oregano and bay leaf. Season with salt and pepper.
- Bring to a gentle simmer, cover with the lid slightly ajar and cook for at least 20 minutes, stirring now and then. The longer it simmers, the richer it gets.
- Meanwhile, cook the orecchiette in a big pot of well salted boiling water according to the packet. Scoop out half a cup of the pasta water before draining.
- Remove the bay leaf and stir the spinach through the sauce until just wilted. Toss the pasta through the sauce with a splash of the pasta water to make it glossy.
- Serve topped with parmesan and fresh basil.
Amelia's tip Cooking for little ones or fussy eaters? Blitz the onion, carrot, zucchini, celery and mushrooms in a food processor first and they'll disappear completely. This sauce doubles easily and freezes beautifully for up to 3 months.
The naturopath notes
Why it's good for you
The hidden veggies
Eating a wide variety of plants is one of the best things you can do for your gut microbiome, and I encourage my clients to aim for 30 different plants a week. This sauce quietly adds onion, garlic, carrot, zucchini, celery, mushrooms, spinach and tomato, which is eight plants in one meal and around four serves of veg per bowl.
Beef + tomatoes
Red meat in the right amount is one of the richest sources of iron, zinc and vitamin B12. Iron from meat (haem iron) is absorbed far better than iron from plants, which matters for anyone who menstruates and often runs low, showing up as fatigue, poor focus and hair shedding. Slow cooking tomatoes with olive oil also makes their antioxidant lycopene much easier for your body to absorb.
Make it your own
Orecchiette means little ears, and their cupped shape catches the sauce perfectly. For extra protein and fibre, or to make it gluten free, swap in a chickpea or lentil pasta.
Want more than a recipe?
Food that's tailored to you.
These recipes are a lovely place to start. If you'd like a plan built around your body, your symptoms and your goals, let's work on it together.
Protein and fibre figures are estimates per serve based on typical ingredients, and will vary with the brands and portions you use. These recipes and notes are general information only and aren't a substitute for individual advice. If you have allergies, a medical condition, are pregnant or take medication, check with your practitioner before adding new supplements such as medicinal mushrooms or collagen.