Food Matters Recipes

This cauliflower mash is more nutritious than your typical mashed potato. Why it’s so good for you: White potatoes have a high GI (glycemic index) which raises your blood sugar levels very quickly. Cauliflower is a great low GI alternative to white potato and this cauliflower mash is a great alternative to mashed potato - especially for those with diabetes or irregular blood sugar levels.

This amazing dish will fill your home with the incredible aromas of Moroccan herbs and spices. <NL> <NL> Why it’s so good for you: <NL> <NL> Moroccan spices really are used for more than just flavoring food! Cumin is great for indigestion and turmeric is great as an anti-inflammatory. Combined with the digestive, immune-boosting benefits of garlic and onion, this dish is truly a medicinal meal!

This amazing dish will fill your home with the incredible aromas of Moroccan herbs and spices. <NL> <NL> Why it’s so good for you: <NL> <NL> Moroccan spices really are used for more than just flavoring food! Cumin is great for indigestion and turmeric is great as an anti-inflammatory. Combined with the digestive, immune-boosting benefits of garlic and onion, this dish is truly a medicinal meal!

A lower-carb alternative to regular pizza that sneaks in some extra veg! <NL> <NL> Why it’s so good for you: <NL> <NL> We love this Italian-style topping, but you can add as many extra veggies as you like to make it your own! <NL> This cauliflower base adds some extra veggies to your meal making it nutrient-rich, light on your stomach, and it tastes amazing!

A household staple that’s easy to make and adds incredible flavor to your dishes! Make it as a soup or use it as a replacement for regular stock. <NL> <NL> Why it’s so good for you: <NL> <NL> The nutrients in this broth, such as potassium, magnesium and manganese, make it a good adrenal tonic for stress-related conditions and general fatigue!

A crowd-pleasing dish. Serve it as a main, a side dish or as a filling for bell peppers, lettuce cups and more! <NL> <NL> Why it’s so good for you: <NL> Naturally gluten-free, a complete protein and a source of iron, B-vitamins, magnesium, phosphorus, potassium, calcium, vitamin E and fiber, quinoa is a nutrient powerhouse!

This colorful salad is loaded with vitamins, minerals and antioxidants to support your health and it tastes amazing! <NL> <NL> Why it’s so good for you:<NL> <NL> Their ability to absorb vitamins and minerals from the ground, root vegetables grown in rich soil are full of nutrients and are an excellent source of fiber! Many are high in vitamin C, B vitamins, and vitamin A.

This light and tasty dish is perfect for sharing with friends and family. <NL> <NL> Why it’s so good for you: <NL> <NL> Chicken is a lean source of protein, and high in the amino acid tryptophan. When ingested, tryptophan is converted by the body into serotonin, which works with two other hormones, noradrenalin and dopamine, to lift mood, promote relaxation and help deal with stress.

The key ingredients in this nourishing salad are rich in vitamins and minerals that help give your skin that radiant glow.

A full-flavored curry that’s the ultimate comfort food. <NL> <NL> Why it’s so good for you:<NL> <NL> This budget-friendly cooking method takes tougher cuts of meat and turns them into hearty, flavoursome meals. The moist cooking method also ensures tender, juicy results every time!"

Cooking fish in a bag helps to infuse the flavors and lock in the moisture. This steamed fish is aromatic and incredibly soft. A simple, delicious dish!<NL> <NL> Why it’s so good for you:<NL> Fish is high in protein and a great source of omega-3 fats, making it a great addition to your diet, supporting your heart, joint, and brain health.

Fritters make a great meal anytime of day! Make a big batch, freeze them, and reheat when needed for a quick and easy meal solution!<NL> <NL> Why it’s so good for you:<NL> Zucchini and carrot both have a high water content. When paired with protein and fat from the eggs, these fritters make a filling, nourishing meal without that unwanted heavy feeling!

One of our absolute favorites! It’s quick to make and tastes just as good as the regular pasta version, without the heavy feeling post-meal!<NL> <NL> Why it’s so good for you:<NL> Zucchini provides you with lutein and zeaxanthin, two carotenoids that promote healthy eyesight! They’re also a source of magnesium, folate and fiber.

Who says you can’t make friends with salad? <NL> <NL> Why it’s so good for you:<NL> <NL> We’ve reinvented the original ‘Waldorf Salad’ Food Matters style by omitting the usual thick, ‘creamy’, sugary dressings often found on store. The dressing packs a punch of flavor with the addition of Dijon mustard and apple cider vinegar.

Caesar Salad is one of those deceiving dishes tricking you into thinking it’s healthy. <NL> <NL> Why it’s so good for you:<NL> <NL> Too often, though, the store-bought varieties are loaded with highly processed dressings that include refined sugars, stabilizers and hidden nasties. We’ve stripped this salad back and created a wholesome version that is both delicious and good for you!

This gut healing chicken soup is brimming with Nature's bounty. The base is made from gut-healing bone broth and packed full of nutrient-rich vegetables. <NL> <NL> Why it’s so good for you:<NL> <NL> Bone broths are extraordinarily rich in protein and minerals. Chicken broth inhibits neutrophil migration and helps lessen the side effects of colds, flus and upper respiratory infections.

"A vegetarian stir- fry thrown into the weekly meal routine is a great way to use up leftover vegetables and up your daily fiber intake. Why it’s so good for you: Bok choy is a type of Chinese cabbage the vitamins C & A found in bok choy act as antioxidants and protect cell membranes from damage also Ginger, is both medicinal and aromatic, it helps fight against sickness and infections."

This is the perfect lunch to take to work.<NL> <NL> Why it’s so good for you: <NL> <NL> Miso is full of nutrients, beneficial bacteria and enzymes it provides protein, vitamin B12 and B2, vitamin E, vitamin K, tryptophan, choline, dietary fiber, linoleic acid and lecithin, delivering a unique, salty and savoury flavor.

This warming bean stew is hearty, comforting and only takes moments to prepare. <NL> <NL> Why it is good for you: <NL> <NL> Cannellini beans are an excellent source of protein, antioxidants, iron and dietary fiber. They also contain several nutrients including vitamin K, and minerals like copper, phosphorous, calcium, manganese, potassium and molybdenum.

Salmon is loaded with healthy omega-3 fats and delicious flavor! This open sandwich is quick and easy to make and perfect for lunch any day of the week. Why it is good for you: Wild-caught salmon is very high in omega-3 fatty acids. These fats are known as essential fatty acids. Salmon is also a great source of protein, selenium, niacin, vitamin B12, phosphorus, magnesium and vitamin B6.

This healthy, flavorsome fish curry is full of warming exotic spices and packs a flavor punch. Why it is good for you: Traditional curries can often leave you feeling tired and sluggish. We’ve swapped the darker meats for white fish or chickpeas and omitted the coconut milk, for a fresh feel on a usually heavy dish. The blend of exotic spices stay consistent with traditional flavors.

A delicious gluten-free version of the Italian favorite, pesto pasta, served with a side of steamed vegetables, is simple and sure to satisfy. <NL> <NL> Why it is good for you: <NL><NL>Basil contains antioxidant-rich volatile essential oils which give the herb its distinct smell and taste and they’re also responsible for the healing benefits of basil.

For all you Mexican food lovers out there, this recipe is bound to satisfy your taste buds. This tasty Mexican dish is packed full of herbs and spices. Why it is good for you: Consuming black beans has been shown to improve heart health, protect against cancer, increase fiber intake, improve digestion, boost energy and stabilize blood sugar. They are also a great plant-based protein.

This healing detox broth is extraordinarily rich in nutrients and makes for a great base for soups. <NL> <NL> Why it is good for you: <NL> <NL> Bone broths are extraordinarily rich in protein and minerals. Glycine supports digestion and the body's natural detoxification process; and proline, especially when paired with vitamin C, supports good skin health.