Protein Shake

This protein shake is fast, delicious and covers just about all major food groups. Ingredients (Serves 4) 4 cups milk 8 tablespoons protein powder 2 tablespoons ground LSA 4 bananas chopped 2 cups berrie..

Pumpkin and Pepita Muffins

You can replace buckwheat flour with wholemeal flour and brown rice flour with white flour if you wish. Buckwheat and brown rice have no gluten. You can also replace honey with molasses if you prefer. Ingredients (Serve..

Pumpkin Pudding with Nutmeg and Walnuts

When my mother cooks pumpkin, pieces come out the same shape as when they went in and they are always cooked to perfection. When I do it they look a mess. So I decided to make some changes to the recipe to suit my capabi..

Quinoa Salad

Quinoa, a superfood, high in iron and protein, is the main ingredient in Ros Royal's Super Salad. Delicious and healthy… and gluten free! Ingredients 1 cup red Quinoa 60g Ricotta cheese 1 avocado, chopped ..

Red Lentil Soup

I grew up in a household where legumes featured regularly on the menu. My mother introduced it to our diets from a very early age. Over the years, legumes have been such a staple in my diet (lentils being my favourite) t..

Rice Paper Rolls

You can use any filling you wish in these rolls as long as you keep the ingredients reasonably dry. If the filling is too wet the rolls will get soggy and will be hard to handle. Ingredients (Serves 4) 8 sheets rice p..

Ricotta and Berry Breakfast

This is a nutrient dense, low starch start to the day. Ingredients (Serves 1) 1/2 cup ricotta 2 tbs natural yoghurt 80g mixed berries (frozen and thawed are fine) 5 walnut halves, chopped 1 tbs dessicated coc..

Ricotta Cheese Cake

This is as guilt free as it gets, but it is best to make it when you are entertaining so that you don't get tempted to pick on the leftovers. Ingredients (Serves 8) 1 cup Corn Flakes crumbs 1/4 cup g..

Ricotta Frittata with Leek, Fresh Garden Herbs and Roast Red Capsicum

An easy and very tasty recipe containing that all important protein, for a stay-at-home cafe style breakfast or lunch, from Caterina of Kangaroo Valley. Ingredients (Serves 8-10) 2 red capsicum 2 teaspoons olive oi..

Roast Fillet of Beef with Mustard, Chives and Garlic

Rare roast beef should not be kept in the fridge for any longer than a day. Well done beef can be kept up to 3 days. Ingredients (Serves 4) 1kg fillet of beef (in one piece) 175g jar wholegrain French mustard 1/2..

Roast Shoulder of Lamb with Roast Root Vegetables

It is a good idea to cook extra vegetables so that you can use them in lunch boxes, salads, omelettes, etc. They will keep in the fridge for 3 days. Ingredients (Serves 4) 1 shoulder of lamb on the bone 1 onion, cu..

Roast Tomatoes

These delicious tomatoes will keep in the fridge, covered, for up to 5 days. Ingredients (Serves 4-6) 8 firm ripe Roma (egg) tomatoes) 1/4 cup olive oil salt and pepper 1 tablespoon thyme or oregano, finely cho..

Roast Vegetable and Lentil Salad

Whether you visit the greengrocer or the vegetable garden these ingredients are in season and at their freshest. This salad can be served as a meal in itself or as an accompaniment to a grander feast. Preparatio..

Roasted Free Range Chicken with Fresh Thyme and Lemon

Easy and stress-free, and kind to the digestive system. Ingredients 1 x fresh free range chicken 1.2-1.4 kg 2 lemons fresh thyme…from your herb garden! (I like to use lemon thyme, to give that wonderful ex..

Roasted Honeyed Pumpkin

This delicious recipe is the creation of Ros Royal -- caterer, yoga teacher and olive grower. Ingredients (Serves 4) 1.5kg Japanese pumpkin sea salt pepper 1 tbs honey Method Cut the pumpkin into 2.5cm (1 i..

Salad Nicoise

Warmer weather is upon us! A simple and delicious favourite, perfect for summer. There are many and varied versions for this timeless salad — but this is one that I use and prefer. Traditionally, potatoes were..


I strongly believe that we consume too much starch on daily basis. While sandwiches are perceived as ‘convenience food’ at lunch times and could be mouth watering with fresh fillings and wonderful crusty breads, the..

Sardines and Tomatoes on Toast

A simple, easy and nutritious meal for breakfast, lunch or even a rushed dinner. Ingredients (Serves 4) 4x105g can sardines, drained well 4 tomatoes sliced 2 tablespoons chopped fresh dill 8 slices mixed grain..

Scrambled Eggs With Basil

Eggs are a weekend affair in our house, but these scrambled eggs are quick enough to make during the week. If you are wondering about the cream, you can use milk instead, but a word of warning… your eggs won’..

Seared Barramundi - Absolutely Natural

You simply can’t beat the flavour and texture of barramundi — but be careful not to overcook it. Ingredients 200g pp of fresh barramundi sea salt extra virgin olive oil new or chat poatatoes — allo..