Rukie Chef

Accredited Practising Dietitian, dishing up nutrition facts to make nourishing choices

13/03/2026

Our first time hosting Iftar for our family 🌙✨

Feeling incredibly grateful to break the fast surrounded by loved ones and a table full of nourishing, home-cooked food. Food always tastes better when it’s shared ❤️

Here's a balanced Iftar with protein, fibre and nourishing carbs to replenish after fasting.

To break the fast we had Medjool dates three ways:
• Peanut butter filled
• Chocolate coated with pistachio
• Chocolate coated with shredded coconut

Entrée
• Chicken & corn soup (unexpected crowd favourite 😅)
• Sri Lankan short-eats fish pastries
• Warm pita with labneh & homemade hummus

Mains
• Turmeric rice
• Chicken curry (my husband has perfected this 🤤)
• Yellow dhal curry
• South Indian style fish fry
• Eggs
• Homegrown heirloom tomato & cucumber salad
• Air-fried homegrown zucchini

Dessert
• Mango sago pudding topped with pistachios 🥭

Cooking for Iftar reminds me how powerful food can be in bringing people together.

What’s your favourite dish to break fast with? 🌙

̇ftar

05/03/2026

Food isn’t just nutrients on a plate — it’s culture, history and connection 🤍

One of my favourite ways to explore that is country-themed dinner nights with friends. Everyone brings a dish and you end up discovering new flavours, traditions and stories behind the food.

If you’re feeling stuck cooking the same meals every week, try picking a country and cooking one dish from it.

Stay nourished 🌿

Recipe from: 🤍

18/02/2026

You don’t need meat at every meal to meet your protein needs.

Lentils are a great source of plant-based protein and fibre, supporting gut health, fullness, and steady energy — all in one comforting bowl of dhal.

As a dietitian, I love showing how culturally familiar foods can absolutely align with balanced eating. Meat Free Mondays are a simple way to increase fibre intake and include more plant-based meals without compromising on nutrition 🤍

Recipe inspiration: with a few tweaks to add my backyard tomatoes 🍅

Lentils and nutrition panel used: red split lentils

12/02/2026

Are you harvesting your cherry tomatoes too late?

30–50% red = ideal picking stage 🍅
Less damage. Same ripeness. Smarter harvest.

Bananas and apples help them ripen faster.

Follow for evidence-based nutrition and gardening tips 💚

05/01/2026

Quick and easy spiced Raita to go along with any Indian dish! I made this one a bit chunky but next time I'll trial grating the cucumber or dice them into smaller pieces. It was deeelicious with the warm earthy cumin aromatics paired with fresh homegrown lebanese cucumber.

26/12/2025

How it started VS How it's going... This is proof that you can grow herbs and veggies even in a small backyard. It's a dream for me to cook and create with backyard ingredients

What should I grow next?? 👇🏾🫛🍠🥔

Products used:
Soil -
Raised garden beds -
Green garden bed
Fertiliser -
Seedlings from oakleigh Sunday market! 🌱

10/12/2025

The cake I made for my first year wedding anniversary 🎂 's Chocolate Custard Cake. I was eyeing this recipe for a month because I had the biggest craving for custard..this was just an excuse to finally make it- it did not disappoint!! Nagi explained how to make the custard so easily on her online recipe.

I'm so happy I finally made custard for the first time while exploring and learning how different ingredients blend together to create such unique textures. There was only one thing more satisfying than eating this cake... it was sharing it with friends and family and ofc my sweet niece helping me decorate it ❤️🥹

02/11/2025

🐝🐝 lil bee appreciation post 🥹 seeing these beautiful pollinators in my backyard (on my rocket and tulsi flowers) makes me so happy 🐝 especially after learning how crucial they are for our food system at the bee tour in Yandina, QLD. Bees are so important not just for fruit and veg but even almonds!

I'm trying to plant a few more flowers around the garden so they can also polinate my veggies 😚and my dad is helping build a little bee hotel for the backyard for any solitary native bees and insects that dont have hives/nests to lay their larve and to take rest 🏨🛎️🐝

05/10/2025

Yippee!!! Our dwarf broccolis started growing 🥹🥦 We first started noticing the little heads pop up on 12/9, after three months of leaves, leaves, leaves and me impatiently checking them every few days 👀 these babies have been reaching for the sun since 🌞 Unsure how big they will get, but it's looking close to harvesting three of them 🤞🏾

03/10/2025

From Paddock to Plate

My last two lettuce 🥬🥬 from winter 2025 ❄️ harvested for a beautiful salad to share with friends last weekend ❤️

Salad also included: roasted butternut pumpkin (cooked in the air fryer with sage, smoked paprika, salt and pepper with extra virgin olive oil), cherry tomatoes, capsicum, cucumber, feta, walnuts, sunflower seeds dressed in honey mustard

18/08/2025

First harvest of the lettuce! 🥬🥬 planted my first French Marigold in its place gifted by ❤️ hoping it will attract more bees🐝 in the garden and bring in some ladybugs🐞to shoo away the aphids. Had the lettuce in a quick wrap with this amazing flavour filled Peking Tofu by and homegrown dill by 🥹

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Melbourne, VIC

Website

http://rukiechef.wordpress.com/

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