Liz the Dietitian

12/05/2026

9 Veg Shepherd’s Pie 🥧

INGREDIENTS to make 2 large pies
2 large onions, finely diced
3 large carrots, finely diced
2 long celery sticks, finely diced
3 tablespoons extra virgin olive oil
10 cloves garlic, finely chopped
2kg lean beef or lamb mince
2 zucchini, grated
500g brown mushrooms, sliced
1 heaped tablespoon dried thyme
1 heaped tablespoon dried rosemary
2/3 cup tomato paste
1 cup white or red wine (or add more stock)
3 cups salt reduced beef stock
1/2 cup Worcestershire sauce
400g tin of brown lentils, drained
100g baby spinach (or use frozen)
2/3 cup fresh parsley, finely chopped
3kg sweet potato (or white potato/mix of both)
100g butter
1 cup milk

NOTES: add frozen peas, corn or spinach . Add or omit vegetables based on your preferences.

METHOD
1. Heat extra virgin olive oil in a large frypan on medium-high heat.
2. Add onion, carrot and celery. Cook, stirring occasionally for 5 minutes. Add garlic for a further 2 min.
3. Add mince breaking it up with a spoon to avoid lumps forming. Cook until well browned - around 8 mins.
4. Add zucchini, mushrooms, dried thyme, rosemary and tomato paste. Cook, stirring for 5 min.
5. Add wine, stock, Worcestershire sauce and tinned lentils. Allow to simmer for 15 min and the sauce to thicken.
6. Peel and chop potatoes and add to a large pot of salted water. Boil until they are tender when pierced with a fork.
7. Drain potatoes really well. Return to the pot with butter, milk, salt and mash until smooth.
8. Stir parsley and baby spinach through the mince to wilt. Season with salt and pepper to taste. If mince needs further thickening, add a tablespoon of cornflour to 2 tablespoons of water to make a slurry - add this to the mince.
9. Transfer mince to 2 large baking dishes. Spread over mashed potato. Run a fork over the top to create texture- helps it crisp up!
10. Cooking the pie straight from hot. Grill and watch carefully as the top browns lightly.
11. Baking from cold at 180C for approximately 35 min.
12. If freezing - cool pie in the fridge then wrap tightly with cling film. Freeze for up to 3 months.

11/05/2026

Create balanced meals…one bowl at a time!

For this round of the upcoming Amplify Challenge we are Building Power Bowls. The challenge is launching May 18th so there’s still time to sign up.

By combining the right portions of lean protein, carbohydrates, plant fibre and healthy fats, you can build a meal that keeps you full, fuels your workout/recovery and supports lean muscle.

Let’s go!

Step 1- Plant fibre (the foundation)

Fill half your bowl with vegetables or salad .
- Choose colourful vegetables for greater nutrient variety

Step 2 - Lean protein (build and repair)

Fill ¼ of your bowl with lean protein
- Lean chicken or turkey
- Lean beef or pork
- Salmon, white fish or prawns/shrimp
- Tofu or tempeh

Step 3 - Carbohydrates (fuel and energy)

Fill ¼ of your bowl with slow release carbohydrates for energy
- Cooked pasta, noodles or rice
- Cooked quinoa or legumes like chickpeas or lentils
- Roasted sweet potato or white potato

Step 4 - Healthy Fats (balance)

- Add a small amount of healthy fats for hormonal health, nutrient absorption and to feel satisfied.
- Extra virgin olive oil or avocado oil
- Avocado
- Nuts/seeds, nut butter or tahini

Step 5 - Flavour (very important)

- Use plenty of lemon, lime, chilli, herbs, spices, garlic, ginger, vinegar, mustard, soy sauce, spring onion
- Add crunch and texture with a spoon of capers, sauerkraut, kimchi, pickles or gherkins
- Add a tablespoon of pesto, or another condiment like teriyaki sauce to boost flavour
- Try different cooking methods to boost flavour like char grilling vegetables

30/04/2026

I swapped kitchens for the day and had the pleasure of hosting the cooking event with ._

It was such a fun day, we cooked up a storm, had many laughs and created some of my favourite recipes with premium quality extra virgin olive oil.

One recipe that we make most weeks in my house is the the Panko Crusted Salmon. The salmon get a coating of a honey/dijon/garlic sauce then a layer of panko breadcrumbs coated in extra virgin olive oil so it gets golden and crisp. Very quick to prep, it gets baked in the oven and is definitely weeknight dinner friendly. I’ll pin the recipe in the comments ❤️

15/04/2026

09/02/2026

We are back in full swing with lunchbox prep!

If you are like me, it can be helpful to have a selection of packaged snacks that can be added to lunchboxes along side the usual wholefood options like fruit and veg.

These are the choices I regularly choose from my pantry.

I’d love to hear what items your family enjoys - always on the lookout for something new!

28/01/2026

Fried Rice gets a makeover for the Amplify Challenge launching Monday, Feb 2!

Packed with flavour, high in fibre and protein but with a lighter twist. It uses a balance of cauliflower rice and regular rice to create a satisfying meal. It also makes great leftovers for the next day.

MACROS: Calories - 469, Protein - 40g, Carbs- 42g, Fat - 15g

NOTES: This recipe can be doubled to serve 4. I used frozen cauliflower rice sold in the frozen veg section - or you can make your own. To speed prep time up use a small microwave cup of rice.

INGREDIENTS - serves 2
250g raw chicken tenderloins or thigh (9 oz)
1 tablespoon soy sauce
100g snow peas or green beans (3.5 oz)
1/2 cup grated or shredded carrot
2 cups cauliflower rice (see notes)
1 spring onion
2 eggs
2 teaspoons crushed garlic
1 cup cooked rice or microwave rice 
1 tablespoon extra virgin olive oil
1 tablespoon oyster sauce (or soy sauce)
2 teaspoons sweet chilli sauce
1 teaspoon sesame oil
To serve: sprinkle of sesame seeds and chilli

METHOD
1. Dice chicken into small 2cm pieces. Add to a bowl with soy sauce and pepper and allow to marinate.
2. Thinly slice snow peas, grate or thinly slice carrot, thinly slice the white and green part of the spring onion.
3. Crack two eggs in a small bowl, season with pepper and whisk with a fork. Set aside for later.
4. Spray frypan lightly with oil. Add chicken and cook for approximately 5 minutes, or until cooked through. Remove from the frypan and set aside.
5. Add 1 tablespoon of olive oil to the frypan. Add sliced snow peas and carrot along with crushed garlic. Cook, stirring for 1 min.
6. Add cooked rice and frozen cauliflower rice. Cook stirring for about 3 minutes.
7. Return chicken to the pan. Add oyster sauce, sweet chilli sauce and sesame oil. Cook stirring for 1 min to heat the ingredients through.
8. Push rice mix to the sides of the frypan, leaving a space in the centre to cook the eggs. Pour the whisked egg into the centre and gently scramble with a spatula. When mostly cooked, stir the egg through the rest of the rice.
9. Stir through sliced spring onion and remove from the heat. Serve with a sprinkle of sesame seeds/chilli.

07/12/2025

Just add prawns 🦐

Classic Aussie flavours using seasonal mangoes, macadamia and avocado. This summer salad makes a beautiful festive wreath for entertaining, or can be presented on a regular platter/bowl. It’s a light and refreshing salad to add to a Christmas celebration.

NOTES: If you plan to prepare this in advance, don’t dress the salad leaves before arranging them on the platter. Drizzle the dressing over the finished wreath just before serving to keep the greens crisp.

🥭Aussie Summer Wreath with Mango, Avocado and Macadamias🥭

INGREDIENTS - serves 6

Dressing:
1.5 tablespoons lime juice
2 tablespoons extra virgin olive oil .organics
1 tablespoon honey
1 heaped teaspoon Dijon mustard
1/2 clove grated garlic
1/2 teaspoon salt

Wreath Salad:
120g mixed salad leaves
1 large mango, thinly sliced
1 large ripe avocado, thinly sliced
1/2 spring onion, finely sliced
1/2 cup roasted macadamias
Fresh mint leaves, thinly sliced
Chilli (optional), finely chopped
Pomegranate arils (optional)

METHOD
1. Prepare salad dressing by combining all the ingredients in a jar and shaking until well combined.
2. Lightly dress mixed salad leaves.
3. Add these to the outside of a large circular platter to form the base of the wreath.
4. Add thinly sliced mango on top of the salad greens.
5. Add thinly sliced avocado.
6. Add roasted macadamias.
7. Add thinly sliced spring onion and mint.
8. Top with a sprinkle of optional diced chilli and pomegranate arils.
9. Drizzle with more dressing or extra virgin olive oil.
10. Best served immediately.