Wondering what to eat for breakfast that is delicious, nutritious and quick to prepare? Find plenty of healthy recipes for breakfast, lunch and more.



  • A Christmas feast - keep it simple!

    With the festive season approaching, many people find the thought of preparing the Christmas dinner terrifying. Don't get frazzled.

  • Asparagus, beetroot and fetta salad

    A lovely summer entree, or salad, perfect for the warmer weather... really tasty, healthy and easy.

  • Baked Ricotta

    This dish is easy-peasy to make and so delicious!

  • Beef Salad

    You can replace rump steak with left over cold roast beef for this salad.

  • Braised Beef with Mushrooms, Red wine and Herbs

    It is always a good idea not to add all the liquids at once to braised meat dishes. That way meat gets a chance to cook in its own juice and the flavours diffuse much better.

  • Brown Rice and Tuna Salad

    For a variation, you can replace tuna with chopped hard-boiled eggs.

  • Carrot and Ginger Soup with Coriander

    If you want to add protein to this soup stir through diced tofu after you puree it.

  • Chicken and Pomegranate Salad

    An easy lunch or light dinner, this is perfect for the end of the week.

  • Delicious cabbage salad

    This salad is colourful, delicious and great for you -- perfect for barbecues. It’s full of vitamins and antioxidants, and very good for your digestion.

  • Egg & Lettuce 'Sandwich'

    This low carb, high protein breakfast is a light and filling start to the day, or a light lunch or snack.

  • Fish with Tomatoes and Chat Potatoes

    We know that fish is good for us, but many people find cooking fish difficult. This recipe is easy, nutritious and delicious and once mastered takes little effort or planning.

  • Flathead Fillets with Potato and Fresh Herb Salad

    I used to make this potato salad for kids in child care centres I catered for and it was always a big hit.

  • Great Northern Beans with Rice

    This was my father's favourite dish, so it was cooked quite often in our house.

  • Green Tea Noodle & Seared Tuna

    Fish is good for you, however, many people find cooking fish difficult. Not so with this simple, flavour packed recipe.

  • Lamb, Beetroot and Pomegranate Salad

    Mediterranean-inspired salad for a twist on the trusted lamb and fetta combination.

  • Lentil Salad

    Legumes (such as chickpeas, kidney beans, lentils and baked beans) are a fabulous addition to our diet, they are high in protein, fibre and low in fat.

  • Lentil Stew

    It is not quite '101 ways with lentils' but I am getting there. Can't help it, I love them and they are so easy to prepare.

  • Lunch Box Salads

    Salads are great for lunch boxes, but for them to be a success they have to be packed well and have to have dressing.

  • Marlin Steaks with Green Beans, Pesto and Roast Tomatoes

    Kids usually eat vegetables if they have other flavours such as garlic, salt, soy sauce added to them. Pesto is a good choice for flavouring vegetables.

  • Mediterranean Fish Soup

    This is an extremely easy yet finger-licking good soup (more like a stew really).

  • Mediterranean Salad

    I guess this is a cross between a Greek salad and a Nicoise.

  • Minestrone with Pesto

    Traditional minestrone has short pasta (like penne or macaroni). I've left it out of this recipe because I think it is much nicer without the starch.

  • Pea Soup

    I've left out the bacon bones from this recipe because I wanted to keep it vegetarian. However, if you want to add 'animal' protein to the soup, try it with lamb shanks for a change.

  • Penne with Tuna, Olives and Capers

    Keep the left overs, they are excellent in lunch boxes. I don't recommend cheese with this pasta.

  • Pesto

    Pesto is a great addition to many recipes or delicious on it's own with crusty bread.

  • Potato and Leek Soup

    Leeks are a personal favourite of mine--this tasty, versatile vegetable can be the base of stocks, soups, pasta and pies.

  • 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.

  • Quinoa Salad

    Quinoa, a superfood, high in iron and protein, is the main ingredient in Ros Royal's Super Salad.

  • 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.

  • Rice Paper Rolls

    You can use any filling you wish in these rolls as long as you keep the ingredients reasonably dry.

  • Roasted Honeyed Pumpkin

    This delicious recipe is the creation of Ros Royal -- caterer, yoga teacher and olive grower.

  • Salad Nicoise

    Warmer weather is upon us! A simple and delicious favourite, perfect for summer.

  • Sandwiches

    I strongly believe that we consume too much starch on daily basis.

  • Shakshuka

    Delicious, hearty and SO easy to prepare, Shakshuka is North African dish based on eggs cooked in a spicy tomato sauce. It’s highly versatile and bursts with flavour.

  • Spanish Omelette

    You can make this omelette with just about any left overs you find in the fridge.

  • Spicy quinoa tabouleh

    This spicy take on tabouleh is perfect for those 'bring a plate' occasions such as summer barbecues.

  • Steak Sandwich with Horseradish and Snow Pea Sprouts

    Always a good lunch when you are feeling a bit run-down and have not had a good breakfast.

  • Tasty Dhal & Pumpkin Curry

  • Tea-Smoked Salmon

    A light evening meal, also nice served cold for lunch.

  • Toasted English Muffin with Cottage Cheese, Tomato and Avocado

    This breakfast qualifies as 'breakfast on the run' but it still provides all nutrients your family needs for the morning.

  • Tuna Salad

    This salad is easy to prepare, there is no cooking involved, tastes wonderful, extremely satisfying and as a bonus, is very very good for you.

  • Warm Quinoa salad with Fish and Coriander Verde

    I made this dinner the other night and it was delicious, most of the measurements are estimates though I have tried to be accurate.

  • Zucchini Slice

    For a variation, you can make pancakes with this batter. Cook them on a non-stick fry pan but remember to take a little care as they can burn rather easily.