This is an excellent natural sweet chilli sauce, which can be used as a dipping sauce or as a sauce over a variety of dishes. It has far less salt and not sugar compared to commercially available ones.

The sweet chilli sauce will keep in the refrigerator, covered, for up to 1 month.

Nutrition rundown

• Very low in calories at just 6.8 kcal per serving, making it a light flavour enhancer without significantly impacting overall energy intake
• Extremely low fat content (0.1 g total fat, virtually no saturated fat), supporting heart-healthy dietary patterns
• Zero cholesterol, ideal for cardiovascular-conscious eating
• Low sodium (36.3 mg per serve) provided salt is used sparingly which is far lower than most commercial sweet chilli sauces
• Low carbohydrate content (1.6 g), with only 1.2 g natural sugars coming mainly from honey and chillies
• Provides a small amount of dietary fibre (0.3 g) from fresh chillies and garlic
• Contains modest plant-based protein (0.2 g) from garlic and chillies
• Vitamin C (high) – Fresh chillies and lime juice provide a strong antioxidant boost, supporting immune function, collagen production and skin health
• Capsaicin (bioactive compound in chillies) supports metabolism, may assist with fat oxidation and has anti-inflammatory properties
• Allicin (from garlic) is linked to improved heart health, antimicrobial activity and immune support
• Flavonoids & polyphenols are present in chillies and lime juice, contributing antioxidant protection
• Potassium (small amount) supports blood pressure regulation
• Manganese (trace amounts) is involved in metabolism and antioxidant enzyme function

Ingredients

• 6 large fresh chillies, finely chopped
• Juice of 2-3 limes
• 3 cloves garlic
• 1 Tspn honey (amount can be adjusted to taste)
• Salt

Method

1. Combine all ingredients (except the salt) in a mortar and pestle and grind until they are all smoothly combined. Alternatively they can be added to a food processor and mixed until smooth.
2. Season with the salt to taste.

Nutrition information

The % daily values are based on a diet of 2000 calories per day
These are approximate values.

This delicious spread is healthy, has no additives and is delicious.

The tahini, hazelnut, almond spread can be kept in the fridge in an airtight container for 2-3 weeks.

Nutrition rundown

• High in healthy fats (18.1g per serve) primarily monounsaturated and polyunsaturated fats, which support heart health and cholesterol balance
• Provides 198.4 calories per serve, making it an energy-dense, nutrient-rich spread ideal for sustained energy
• Excellent source of plant-based protein (5.8g), supporting muscle repair, satiety and metabolic health
• Delivers 2.9g dietary fibre (10.4% DV), promoting gut health, blood sugar regulation and fullness
• Extremely low in sodium (1.8mg)** and naturally heart-friendly and suitable for low-sodium diets
• Contains zero cholesterol, supporting cardiovascular wellness
• Rich in Vitamin E (from almonds and hazelnuts), a powerful antioxidant that protects cells from oxidative stress
• Excellent source of magnesium, supporting nerve function, muscle relaxation and blood pressure regulation
• Provides calcium and iron (especially from tahini), contributing to bone strength and oxygen transport
• Good source of zinc, important for immune function and skin health
• Contains B vitamins (especially folate and B6), supporting energy metabolism and brain health
• Provides potassium, helping maintain fluid balance and healthy blood pressure
• Naturally rich in sesamin and lignans (from tahini), compounds linked to anti-inflammatory and antioxidant benefits
• Lemon juice adds Vitamin C, enhancing iron absorption and immune support

Ingredients

• 125g blanched hazelnuts
• 125g blanched almonds
• 1/4 cup tahini
• 2 Tbsp lemon (or lime) juice

Method

1. Place hazelnuts and almonds on an oven tray.
2. Roast the nuts at 200°C for about 5-10 minutes or until they are slightly golden brown.
3. Add the hazelnuts, almonds, tahini, lemon juice and about 1/2 cup of water to a food processor until a smooth paste is formed.
4. Season the spread with some salt to taste.

Blanched nuts

This means that the skin has been removed by adding the nuts the boiling hot water for 5 seconds and then immediately removing them from the hot water, so that it makes the skin easy to remove. The nuts then need to be squeezed with absorbent paper to remove any excess water before being roasted.

Nutrition information

The % daily values are based on a diet of 2000 calories per day
These are approximate values.

This is a great dressing which can be used for many main course dishes or just as an accompaniment for crackers or vegetables.

The yoghurt dressing will keep in the refrigerator, covered, for up to 5 days.

Nutrition rundown

• Low calorie at only 29.3 kcal per tablespoon, making it a light, nutrient-dense dressing option
• Contains 2.2 g healthy fats, largely from extra virgin olive oil, providing heart-supportive monounsaturated fats
• Only 0.8 g saturated fat, keeping it balanced and suitable for heart-conscious eating
• Very low sodium (12.4 mg) especially since salt is added sparingly, making this ideal for blood pressure management
• Provides 1.4 g protein per tablespoon, mainly from yoghurt, supporting muscle maintenance and satiety
• Contains live probiotics (if using natural yoghurt) to support gut microbiome health, digestion and immune function
• Provides small amounts of calcium (~40 mg per serving, 4% daily value) supporting bone strength
• Garlic contributes allicin, known for cardiovascular and immune-supportive properties
• Fresh herbs (mint, oregano, thyme) provide polyphenols and antioxidants, helping reduce inflammation and oxidative stress
• Lemon juice adds vitamin C (~1.5 mg per serving, 2% daily value) supporting immune function and collagen production
• Olive oil contributes vitamin E (~0.3 mg per serving, 2% daily value), an antioxidant that protects cells from damage
• Paprika adds carotenoids including beta-carotene, supporting eye health
• If using plant yoghurt instead of dairy, the dressing becomes cholesterol-free and lower in saturated fat, while still providing protein

Ingredients

• 200g plain organic yoghurt (coconut, almond, rice, goat, soy or cow’s milk yoghurt – your choice)
• 3 cloves organic garlic, finely chopped
• 1 Tbsp fresh organic mint, finely chopped
• 1 Tbsp fresh organic oregano, finely chopped
• 1 Tbsp fresh organic thyme, finely chopped
• 2 Tbsporganic lemon juice
• 1 Tbsp extra virgin, cold pressed organic olive oil
• Sweet paprika (organic)
• Salt to taste

Method

1. Combine all ingredients (except olive oil, sweet paprika and salt) in a bowl.
2. Season with salt to taste.
3. Leave the sauce to stand for about 30 minutes in the fridge, covered so that the flavours can develop properly.
4. Serve with a drizzle of olive oil and sweet paprika.

Nutrition information

The % daily values are based on a diet of 2000 calories per day
These are approximate values.

This salad is a wonderful green salad (plus it has tomatoes and capsicums) that is a great accompaniment to any meal.

Any type of leafy greens (or purple) can be used and substituted instead of the ingredients below.

Nutrition rundown

• Heart-Healthy Fats, the extra virgin olive oil provides monounsaturated fats, which help support healthy cholesterol levels and reduce cardiovascular risk.
• Rich in Antioxidants: Packed with vitamin C, vitamin E, carotenoids and polyphenols, this salad helps combat oxidative stress and inflammation.
• Extremely high in vitamin K, with over 200 mcg per serving, this supports bone strength and proper blood clotting.
• Excellent source of vitamin A, the mixed greens, rocket and spinach deliver high levels of beta-carotene, supporting eye health, skin repair and immune function.
• Immune-boosting nutrients, vitamin C from capsicum, tomatoes and lemon juice helps enhance collagen production and immune defence.
• Gut-friendly fibre, natural plant fibre supports digestive health, beneficial gut bacteria and stable blood sugar levels.
• Blood pressure support as potassium-rich vegetables help balance sodium levels and assist in maintaining healthy blood pressure.
• Low in carbohydrates, with only around 5–6 g carbs per serving, this salad has a very low glycaemic load, making it ideal for blood sugar control.
• Naturally cholesterol-Free and completely plant-based and free from cholesterol.
• Plant-based iron & folate provides non-heme iron and folate to support energy production and healthy cell function.
• Hydrating & nutrient-dense, high water content vegetables help with hydration while delivering concentrated micronutrients.
• Anti-inflammatory compounds, extra virgin olive oil and leafy greens contain natural compounds that support reduced systemic inflammation.
• Naturally low in sodium (unless extra salt is added), making it suitable for heart-conscious diets.

Ingredients

• 150g mixed green organic salad leaves (mignonette, oak leaf, butter leaf, cos)
• 12 organic snow peas, cut julienne
• 1 small bunch (handful) organic rocket leaves
• 1 small bunch (handful) organic baby spinach
• 1 green or red organic capsicum, sliced finely in 5cm strips
• 2 organic tomatoes, roughly chopped
• 3 Tbsp organic extra virgin, cold pressed olive oil
• 2 Tsp organic lemon juice or balsamic vinegar
• Salt

Method

1. Add all ingredients into a large bowl.
2. Add dressing and toss the salad until all vegetables are covered.
3. Season with salt to taste.

Nutrition information

The % daily values are based on a diet of 2000 calories per day
These are approximate values.

This vegetable stock can be used in any recipe that needs some extra flavour.

The vegetable stock will keep in the refrigerator, covered, for up to 5 days. It can also be stored in 1/2 litre containers in the freezer and frozen for about one month.

Nutrition rundown

• 60.8 calories per cup and low energy density, ideal as a clean, light cooking base
• 4.5 g total fat (5.8% daily value), predominantly heart-healthy monounsaturated fats from extra virgin olive oil
• 0.6 g saturated fat (3.0% DV) which is low level, supportive of cardiovascular health
• It is completely cholesterol-free
• Naturally low sodium with no added salt, supports healthy blood pressure
• 1.2 g dietary fibre (4.3% daily value), gentle digestive support even when strained
• Strong vitamin C (25–30% daily value) antioxidant support from capsicum and tomatoes, supports immune defence and collagen production
• Vitamin A / Beta-carotene (10–12% daily value) – supports vision, skin integrity and immune function
• Vitamin K (10–15% daily value) supports bone strength and healthy blood clotting
• Folate (6–9% daily value) essential for cellular repair and DNA synthesis
• Potassium (4–6% daily value) assists electrolyte balance and blood pressure regulation
• Magnesium (4–5% daily value) supports muscle and nerve function
• Iron (3–4% daily value) a plant-based contribution for oxygen transport
• Contains lycopene (tomatoes) for cardiovascular support
• Contains quercetin (red onions) with natural anti-inflammatory propertiesContains capsanthin (red capsicum) – antioxidant activity
• Rich in polyphenols (olive oil, basil, thyme, bay leaves) to help reduce oxidative stress
• Hydrating (250 ml fluid per serving) and suitable for vegetarian and vegan diets
• A nutrient-dense, antioxidant-rich, low-sodium foundation for therapeutic soups, stews and whole-food cooking

Ingredients

• 2 red (Spanish) onions, halved
• 3 carrots, coarsely chopped
• 3 large tomatoes, coarsely chopped
• 1 large red capsicum, coarsely chopped
• 1 large green capsicum, coarsely chopped
• 2 Tbsp extra virgin, cold pressed olive oil
• 3 mushrooms, coarsely chopped
• 3 fresh (or dried) bay leaves
• 6 sprigs thyme
• Handful fresh basil leaves
• 3 black peppercorns
• 12 cups water

Method

1. Combine tomatoes, carrots, tomatoes and capsicum in a large roasting pan and cover with the olive oil.
2. Roast the vegetables at 200°C (400°F) for about 30 minutes, or until the vegetables just start to go a golden brown.
3. Transfer the vegetables to a large pot.
4. Add all the rest of the ingredients and cover with 3 litres (12 cups) of water.
5. Bring the stock to the boil over medium heat, skimming the scum as it arises to the surface.
6. When the stock has reached the boil, reduce the heat and simmer, uncovered for about 2 hours.
7. Cool the stock a little.
8. Put a muslin cloth over a large strainer which is over a large pot and strain the stock, discarding the solids (they can be eaten if desired).
9. Cool the stock and refridgerate it covered until it is ready to be used.

Nutrition information

The % daily values are based on a diet of 2000 calories per day
These are approximate values.

A delicious walnut dip that is great for parties and a basic recipe to make for everyday use.

It will keep in the refrigerator, covered, for up to 5 days.

Nutrition rundown

• Low calorie condiment at only 33.8 calories per tablespoon, making it nutrient-dense without significantly increasing energy intake
• Rich in healthy unsaturated fats (2.6g per serve) from walnuts, supporting heart health and anti-inflammatory function
• Very low in saturated fat (0.3g) and contains zero cholesterol, making it cardiovascular-friendly
• Extremely low sodium (2.0mg, 0.1% daily value) ideal for blood pressure control
• Provides dietary fibre (0.6g per tablespoon), contributing to gut health and improved digestion
• Contains natural sugars (1.2g) from capsicum with no added sugars
• Provides small but valuable amounts of plant-based protein (0.8g per serve)
• Capsicums are high in Vitamin C, supporting immune function, collagen production and skin health
• Rich in Vitamin A (beta-carotene) from red capsicum, supporting eye health and antioxidant protection
• Walnuts provide omega-3 fatty acids (ALA), linked to improved cardiovascular and brain health
• Garlic contains allicin, known for antimicrobial and cardioprotective properties
• Red chilli contributes capsaicin, which may support metabolism and anti-inflammatory pathways
• Provides minerals including magnesium, potassium, copper and manganese (primarily from walnuts) supporting nerve function, electrolyte balance and antioxidant enzyme activity
• Naturally gluten-free, dairy-free and vegan

Ingredients

• 2 large roasted red capsicums, cut in half and seeds removed
• 50g walnuts
• 2 cloves garlic, finely chopped
• 1 small red chilli, deseeded and chopped finely

Method

1. Place capsicums on an oven tray and roast at 200°C (or 400°F), turning over to roast both sides, for 20 minutes, at which point skins should be blistered and blackened.
2. Remove the capsicums from the oven and cover loosely with foil for about 10 minutes.
3. When the capsicums are cool enough to handle, remove the blackened skin from the capsicums.
4. Cut the capsicums into 5cm strips and mix with the capsicum juices in a bowl.
5. Add the capsicum and juices, walnuts, garlic and chilli into a food processor and process until smooth.
6. Season to taste with salt.

Nutrition information

The % daily values are based on a diet of 2000 calories per day
These are approximate values.

The fish stock is great for any type of fish dishes that need some extra flavour.

The fish stock will keep in the refrigerator, covered, for up to 5 days. You can also freeze it. It can also be stored in 1/2 litre containers in the freezer and frozen for about one month.

Nutrition rundown

• High-quality protein (8.5 g per cup) supports muscle repair, immune function and collagen production
• Natural marine collagen and gelatin extracted from the fish bones supports joint health, skin elasticity and gut lining integrity
• Low calorie (98 kcal per cup) while being nutrient dense
• Moderate healthy fat (7.0 g) primarily from extra virgin olive oil, providing anti-inflammatory monounsaturated fats
• Low saturated fat (1.1 g) making it heart-friendly
• Naturally low carbohydrate (3.2 g) and very low sugar
• Cholesterol (28 mg) derived naturally from fish bones is within a moderate healthy range
• Relatively low sodium (140 mg) when no added salt is included
• Vitamin A (approx. 18% DV) from carrots and capsicum, supports immune function and eye health
• Vitamin C (approx. 22% DV) from red capsicum, enhances collagen formation and antioxidant protection
• Vitamin K (approx. 12% DV) from herbs, supports blood clotting and bone health
• B Vitamins (B2, B3, B6, B12 – approx. 10-25% DV depending on fish used) are essential for energy production and nervous system health
• Rich in omega-3 fatty acids (small but meaningful amounts depending on fish used) – supports heart and brain health
• Contains glycine and proline from collagen – beneficial for skin, connective tissue and gut lining repair
• Anti-inflammatory herbs (thyme, rosemary, oregano) contribute polyphenols and antioxidants
• A highly bioavailable source of minerals due to slow simmer extraction
• Iodine (varies, approx. 15–30% DV) essential for thyroid function and metabolism
• Calcium (approx. 6–8% DV) leached from bones, supports bone strength
• Phosphorus (approx. 15% DV) works with calcium for skeletal health and energy metabolism
• Magnesium (approx. 5% DV) supports muscle and nerve function
• Potassium (approx. 10% DV) supports fluid balance and blood pressure regulation
• Selenium (approx. 25% DV) a powerful antioxidant mineral supporting thyroid and immune function
• Zinc (approx. 6% DV) assists with immune function and wound healing

Ingredients

• 1 kg fish bones (frame and head of snapper, blue eye cod, or other white fish)
• 2 organic carrots, roughly chopped 1 organic red capsicum
• 1 organic red (Spanish) onion, halved
• 3 organic cloves garlic
• 6 organic sprigs fresh thyme
• 3 organic sprigs fresh rosemary
• 3 organic sprigs fresh oregano
• 3 organic fresh (or dried) bay leaves
• 3 organic black peppercorns
• 3 organic Tbsp extra virgin, cold pressed olive oil

Method

1. Add 3 litres (12 cups) of water in a large pot and add all the ingredients into the water.
2. Bring the stock slowly to the boil, skimming any scum off the surface as it arises.
3. Once the stock has reached the boil, reduce the heat to a gentle simmer and cook, uncovered for about 30 minutes.
4. Allow the stock to cool a little.
5. Put a muslin cloth over a large strainer which is over a large pot and strain the stock, discarding the solids.
6. When the stock has cooled, strain it again, ensuring that any solids or sediments have been left in the strainer and the liquid is clear.
7. Cool the stock further and refridgerate until it is cold and ready to be used.

Nutrition information

The % daily values are based on a diet of 2000 calories per day
These are approximate values.

This dressing is great over roasted vegetable, fresh green salad or even with grilled lamb or fish.

The tahini dressing will keep in the refrigerator, covered, for up to 10 days.

Nutrition rundown

• Calories (120.4 kcal per serve) – Moderately energy-dense due to healthy fats from tahini and olive oil, making it satisfying in small portions.
• Healthy fats (10.9 g total fat) primarily monounsaturated and polyunsaturated fats, which support heart health and reduce inflammation.
• Low saturated fat (1.5 g) keeps the dressing heart-friendly compared to creamy dairy-based dressings.
• Zero Cholesterol and completely plant-based.
• Low sodium (148.2 mg) and depends on added salt – it can be reduced easily.
• Low carbohydrate (3.8 g) suitable for lower-carb eating patterns.
• Good fibre content (1.4 g) from sesame paste, supporting gut health and blood sugar stability.
• Plant protein (3.0 g) as tahini contributes valuable amino acids.
• Rich in calcium, tahini (sesame seeds) is naturally high in calcium, supporting bone health.
• Excellent source of magnesium which supports muscle function, nerve health and energy production.
• Good iron content helps oxygen transport in the blood.
• Vitamin E a powerful antioxidant from sesame and olive oil.
• Lignans & antioxidants, sesame contains sesamin and sesamol, which support cardiovascular health.
• Garlic compounds (allicin) provide antimicrobial and immune-supportive benefits.
• Lemon juice adds vitamin C, which enhances iron absorption from the tahini.

Ingredients

• 1/4 cup tahini (sesame paste)
• 3 cloves garlic, crushed
• 3 Tbsp lemon juice
• Extra virgin, cold pressed olive oil
• 1/4 cup water
• Salt

Method

1. Combine all ingredients (except salt, sweet paprika, olive oil and water) in a bowl.
2. Slowly add the water until a smooth, semi-runny paste forms.
3. Season the dressing to taste with the salt.
4. Allow the dressing to stand in the refridgerator for about 30 minutes, to allow the flavours to develop properly.
5. Serve drizzled with some olive oil and sweet paprika.

Nutrition information

The % daily values are based on a diet of 2000 calories per day
These are approximate values.