Four FREE Recipes by Nutritionist Alia

These 4 recipes celebrate natural fresh ingredients that help any level cook become a great gourmet nutrition master chef. Created in line with the Nutrient Dietary Guidelines these recipes are the perfect example of nutritionally balanced meals for the whole family as well as, tailored portions for women and men for weekly portion control weight loss.

Roasted lamb loin with caramelised vegetables

A beautiful nutritious delicious meal created with head chef Emma D’Alessandro.


This recipe makes 4 serves.

What you’ll need:

2x 400g lamb back straps.

1 fennel bulb, cut into chunky wedges.

1 green capsicum, de-seeded and cut into chunks.

1 red capsicum, de-seeded and cut into chunks.

1 red onion, peeled and cut into wedges.

500g small potatoes, cut in half.

½ a bunch of mint leaves.

2 sprigs of rosemary.

¼ cup extra virgin olive oil.

A pinch of salt.

A pinch of black pepper.

Method for caramelised vegetables:

1. Pre-heat the oven to 200°C. Place all the vegetables and rosemary sprigs into a large bowl. Drizzle generously with olive oil and season with salt and pepper. Toss to thoroughly combine. Then spread out onto a baking tray.

2. Bake in the oven for 30 minutes, or until the potatoes are soft and all the vegetables are caramelised.

Roasted lamb loin:

3. Clean the lamb of any fat and sinew, and season with salt and pepper. Add a good slosh of olive oil to a fry pan. Place over a high heat. When the pan is hot, carefully add the lamb —it should sizzle immediately. Cook for 2 minutes on both sides, or until the meat has caramelised. Take the tray of caramelised vegetables out of oven and place the lamb on top. Put the tray back into the oven for another 6 minutes. Then, take the tray out of oven and let it rest for a minimum of 10 minutes. Serve by arranging the vegetables on 4 plates. Garnish with torn mint leaves.

4. Cut the meat into thin slices and place over the vegetables.


  1. Drizzle with some good quality balsamic glaze or a simple lemon vinaigrette.
  2. To make a summer salad, you can add chopped cucumber, tomato, olives, torn fresh basil and extra mint to the roasted vegetables.

Nutritional facts:

– Basil is an ancient herb plant. It was even called the ‘holy herb’, and grown for medicinal purposes. Basil leaves have a strong flavour. Basil is known to have anti-inflammatory and anti-bacterial properties.

– Potato is a very popular root vegetable and is one of the finest sources of starch, vitamins, minerals and dietary fibre. Potato is a quality carbohydrate that also helps slow digestion and keep sugars at bay. This wonderful carbohydrate is one of the richest sources of vitamins B and vitamin C.

– Fennel is a member of the parsley family and is also related to carrots, anise, cumin and dill. It is featured in the Mediterranean cuisine. The sweet anise-like flavour in the fennel is an essential oil that is found to have anti-fungal and anti-bacterial properties.

– Resting the meat for 10 minutes allows the muscle fibres to relax and keep the juices where they should be. This stage ensures that the meat doesn’t bleed out once cut, and keeps the meat incredibly succulent.


Emma D’Alessandro believes that we should be mindful of the food that we eat—be aware of the life our food has lived, where it has come from and who has tended to its needs before it has arrived on our plate. Think about the time it takes for an oyster to grow, a cow to be raised, a vegetable to grow and the people it took to get that food to your plate. Produce doesn’t take days or weeks to grow – it takes months and years. It has arrived on your plate after a long journey and deserves to be treated with mindfulness, awareness and respect.

Oriental goldern tofu, toasted sesame and vegetable stir fry


This is another recipe created together with Emma D’Alessandro.  This is a really good meal if you just want something light, or if you are feeling that your body needs a cleanse.

This recipe makes 4 serves.

What you’ll need:

2 packs firm tofu (3 men).

3 bunches of bokchoy, washed and finely shredded.

4 spring onions, finely cut.

2 red chillies, minced.

1 bunch of broccolini, finely sliced.

400g green beans, sliced into ½ cm pieces.

4 tablespoons fish sauce.

2cm knob of ginger, minced.

2 tablespoons extra virgin coconut oil.

4 cloves of garlic, finely chopped.

1 bunch of coriander, chopped.

50g sesame seeds (100g men).


1. In a dry non stick pan or wok, toast the sesame seeds until they are golden. Set aside. Put a wok or high rimmed nonstick pan on high heat and add the coconut oil and tofu and cook until the tofu is slightly brown or caramelised.

2. Add the green beans and broccolini and cook for 5 minutes. Then add the bokchoy and cook for another 2 minutes.
Keeping the heat on high, constantly stir the vegetables. When the colour starts to change, add the garlic, ginger and chili.

3. Lastly add the fish sauce, coriander and toasted sesame seeds, stir through and serve into 4 bowls.

*For a family serve this dish also with additional brown, wild or white rice.

Nutritional facts:

– Throughout history, garlic has been used for its health and medicinal properties. 28 Garlic is known to boost the function of our immune system. It helps reduce the duration of cold symptoms. Garlic supplementation has also been found to significantly reduce blood pressure in people with high blood pressure.

– Tofu is also known as bean curd. Tofu is an excellent source of calcium, protein, magnesium and zinc.

– Sesame seeds come from a flowering plant and contain up to 55% oil and 20% protein.

Cleaning and creamy apple, rocket and toasted nut salad

A crunchy, sweet-and-sour, fulfilling and tasty salad. A very nutritious and nourishing raw meal.
This recipe makes 4 serves.

What you’ll need:
2 teaspoons Ceylon cinnamon.
100g rocket leaves.
½ cauliflower OR broccoli, finely chopped.
A bunch of fresh coriander, leaves washed and finely chopped.
100g cashews or walnuts.
100g pepita seeds.
3 Pink Lady apples OR green apples, washed and sliced thinly.
100g feta cheese.

1. Toast the nuts and seeds. Add the nuts and pepita seeds to a dry, non-stick pan. Place the pan over a high heat. When you hear a popping sound, reduce the heat to low and stir the seeds and nuts until golden. Take off the heat and set aside.

2. Place the cauliflower and or broccoli, coriander and rocket in a large salad bowl. Place the apples on top of the salad.

3. Sprinkle cinnamon on top of the apple.

4. Break up the feta in your hands and add to the bowl.

5. Add the toasted seeds and nuts. Serve into 4 bowls.
*35 K Alam et al., ‘Cinnamon Improves Glucose and Lipids of People with Type 2 Diabetes’, Diabetes Care 2003. 26(12): 3215–3218.

Nutritional facts:
– Green apples or Granny Smith apples can help with satiety and natural weight-loss by providing high-fibre content. The soft part of the apple attracts water in your intestinal tract and forms a gel-like substance which slows digestion and makes you feel fuller.
– Raw cauliflower and broccoli are both members of the cruciferous family of vegetables that support your digestion and detoxification while providing your body with impressive amounts of vitamin C, K and beta-carotene flavonoid.
– Walnuts are a good source of plant-derived omega 3.
– Ceylonese cinnamon is the best type to use. Ceylonese cinnamon has been proven in scientific studies to improve blood sugar levels in Diabetics.

Mango and toasted coconut flakes over creamy probiotic Greek yogurt

A simple, sweet and crunchy dessert that provides a nutritious purpose as well as giving us a treat that we can enjoy!

This recipe makes 1 serve.

What you’ll need:

3 heaped tablespoons natural plain Greek yogurt (men use 5 tablespoons).

2 tablespoons toasted coconut flakes OR chia seeds OR toasted almond flakes (men use 4 tablespoons).

½ mango OR 1 sweet banana OR your favourite fruit, thinly Sliced.


1. Scoop the yogurt onto a dessert plate or fun ice cream cup.

2. Place the coconut flakes into a dry pan. Place pan over heat, and stir the flakes until they turn golden-brown. Place the toasted flakes onto a plate to cool.

3. Once thecoconut flakes have cooled down a little, sprinkle them over the yogurt.

4. Slice the mango (or your favourite fruit) and add it to the coconut-yogurt fun cup!


Drizzle 1 tablespoon of creamy nutritious Manuka honey on top. You could add more of your favourite toppings, like cocoa nips or fresh passionfruit pulp.

About Alia

Alia is a trusted authority on holistic wellness. A highly respected Personal Trainer, Nutritionist and Wellness Expert, Alia helps people to change and improve their lives through good food, exercise and a positive outlook.


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