Contact Us

Use the form on the right to contact us.

You can edit the text in this area, and change where the contact form on the right submits to, by entering edit mode using the modes on the bottom right. 

Shop 35, 2-22 Knox St (Cosmopolitan Centre), Double Bay NSW 2028
Entry at rear via Short St immediately after the entrance into the Cosmopolitan Centre Carpark. Opposite #2 Short St.

+61434109922

Stephanie Malouf | Accredited Nutritionist

Conscious Recipes

San Choy Bow Bowl

Stephanie Malouf Nutrition

IMG_6103.jpg

Serves 6

INGREDIENTS

  • 800g lean free range chicken mince

  • 2 carrots, diced

  • 2 celery stems, diced

  • 3 spring onions, finely chopped

  • 2 garlic gloves, minced

  • 3 inch knob of ginger, minced

  • 1/3 cup tamari

  • 1/2 cup chicken bone broth or stock (I use GOOD BONES by Undivided Food Co)

  • Shredded cabbage - 1-2 big handfuls per person

  • Bean sprouts - 2 handfuls

  • Garnish: coriander, sesame seeds and diced spring onion

  • Dressing: tahini & while balsamic

INSTRUCTIONS

  1. Add half of the bone broth to a non stick saucepan on medium heat

  2. Once hot add the minced ginger and garlic and cook for a minute as the flavours start to release

  3. Add the minced chicken to the pan and mix as you break it up and cook all over

  4. Add the remaining broth to the saucepan along with the celery, spring onions (leave a little to the side for garnish) and tamari and mix everything together

  5. Leave to cook for a few minutes as you prepare the rest of the ingredients, giving it a stir every so often

  6. Whilst the chicken is cooking, use a knife to thinly shred the cabbage and add 1-2 handfuls to each serving bowl

  7. Drizzle over each mountain of cabbage with 1-2 tsp of tahini and 1 tbsp of white balsamic and give it a mix through

  8. Add some of the chicken mixture on top of the cabbage along with some of the juices from the pan

  9. Garnish with some coriander, sesame seeds and bean sprouts and serve

Cinnamon Spiced Roast Pumpkin With Crispy Sage & Goats Cheese

Stephanie Malouf Nutrition

IMG_3749.JPG

INGREDIENTS

  • 1 Jap pumpkin, approx. 1 kg 
  • 15-20 sage leaves 
  • 1.5 tablespoon olive oil
  • 1/4 cup goats cheese
  • 1 tsp cinnamon
  • Sea salt to taste 

INSTRUCTIONS

  1. Preheat oven to 200°C or 180°C fan-forced and line a baking try with baking paper
  2. Wash and dry the pumpkin. Then cut it in half, remove the seeds and cut into wedges, approx 3cm thick on the thickest part. Leave the skin on.
  3. Place the pumpkin wedges on the baking paper and drizzle over the olive oil, sprinkle on top the cinnamon and season with salt. Use your hands to mix everything together ensuring the pumpkin is well coated.
  4. Scatter the pumpkin in single layer so they are spread out on the baking tray and bake for 30 to 40 minutes or until soft and golden in colour
  5. Transfer onto a serving platter and finish with a sprinkle of goats cheese

Cauliflower Fried Rice

Stephanie Malouf Nutrition

 
IMG_3723.jpeg
 

4 main serves

INGREDIENTS

  • 1 medium head of a cauliflower
  • 1 tbsp oil; coconut or extra virgin olive oil
  • 1 large carrot, diced
  • 1 large zucchini, diced
  • 1/3 cup green peas - fresh or frozen
  • 1/3 cup corn - fresh or frozen 
  • 1 leek, slices
  • 2  tbsp fresh ginger, grated
  • 1/3 cup tamari
  • 2 tbsp tahini
  • Optional: Protein of choice e.g. chicken, egg, scallops or prawns.

To garnish

  • 1  spring onion, diced to garnish
  • 2 tbsp tahini

 

METHOD

01: Roughly chop the cauliflower into smaller chunks and add to a food processor. Pulse until it forms the texture of rice or couscous. You can use a food grater instead of a food processor if you don't have one.

02: if using frozen peas and corn, defrost first by pouring boiling water over them.

03: Heat the oil in a non stick saucepan on medium heat and add the leek, ginger, carrot, zucchini, corn and peas and cook until the leek becomes lightly browned, the ginger is fragrant and the veggies have softened. 

04: Add the cauliflower rice and tamari and continue to cook as you mix everything together. Its cooked once the cauliflower is soft. Approx. 4-5 mins. 

05: Turn off the heat and drizzle over the tahini and mix through

06: Transfer the cauliflower rice onto a serving platter and finish with a sprinkle of sesame seeds and spring onion.

07: Optional: Cook your protein of choice and serve on top or with the rice

 

 

 

Rosemary & Sea Salt Kale Chips

Stephanie Malouf Nutrition

IMG_3643.jpg

INGREDIENTS

  • bunch of kale
  • pinch of sea salt
  • 1 tsp dried roemary 

INSTRUCTIONS

  1. Pre-heat the oven on 180 degrees and line a baking tray with baking paper
  2. Roughly chop the kale leaves, wash and pat dry using a paper or hand towel
  3. Transfer onto the baking tray and drizzle over with a small amount of olive oil and a sprinkle of sea salt and dried rosemary. Use your hands to combine everything ensuring l the leaves are coated all over 
  4. Bake in the oven for 20 minutes or until crispy, giving them a toss halfway through so both side gets nice and crunchy 

 

Chickpea Minestrone Soup

Stephanie Malouf Nutrition

IMG_3640.jpg

Serve: 4 large mains / 6 small

INGREDIENTS

  • 2 carrots, diced
  • 1 celery stem, diced
  • 1 zucchini, diced 
  • 2 garlic cloves, sliced
  • 1 leek, sliced
  • 1 small onion, sliced
  • 1 big handful shredded cabbage
  • 2 tsp extra virgin olive oil
  • 1 tsp dried thyme
  • 1 tsp dried oregano
  • 1 handful fresh basil leaves / 1/2 a bunch 
  • 1 pinch of chilli flakes
  • 2 x 400g tinned tomatoes
  • 1 x 400g tinned chickpeas 
  • 1L bone broth or stock preferably organic (chicken, beef, veg or a mix  
  • 130g punnet truss tomatoes - approximately 10 small tomatoes
  • Sea salt & pepper to taste

INSTRUCTIONS

  1. Heat a non-stick pan on medium heat
  2. Add the oil, followed by the onion, leek, garlic, carrot, celery, zucchini, oregano and thyme and cook until the leek softens and starts to brown
  3. Pour in the stock, add the tinned tomaotes, truss tomatoes, chickpeas, cabbage, salt, pepper, chilli and basil and cook uncovered for 30 mins
  4. Optional: Serve with a sprinkle of parmisan cheese 

 

 

Greek Marinated Lamb Skewers

Stephanie Malouf Nutrition

IMG_3550.jpg

Serves: 4-6

INGREDIENTS

  • 600g lamb, cut into cubes (ask your butcher to do this). You can substitute with beef or chicken if preferred. 
  • 1 cup natural Greek yoghurt
  • 1 bunch of fresh mint
  • juice of 3 lemons + zest of 2 lemon 
  • 4 garlic cloves, crushed 
  • 1 tbsp extra virgin olive oil
  • 1 spanish onion, cut into wedges 
  • 2 zucchinis, cut into 1 inch thick pieces 
  • Pinch of salt & pepper

INSTRUCTIONS

  1. Add the yoghurt, mint, garlic, lemon juice, lemon rind, olive oil, salt and pepper to a food processor or blender and blend untill smooth
  2. Skewer the meat, onion and zucchini alternating with each piece
  3. Lay the skewers in a shallow baking tray and pour over the marinade. Make sure the skewers are well coated all over, rubbing in the marinade with your hands.
  4. Cover and leave in the fridge to marinate for 1+ hours to soak up the flavour. The long you leave it the better the flavour. Prepare this the night before for the best result and less stress. 
  5. Preheat a BBQ or grill on medium heat and cook the skewers for a few minutes on each side or until cooked
  6. Delicious served with my greek salad, sauteed silver beet with greens or tabouli with mint and cauliflower rice

Gut Healing & Immune Boosting Chicken Soup

Stephanie Malouf Nutrition

IMG_3520.jpg

The key to a good chicken soup is the low and slow cooking process. This draws all the nutrients out of the chicken bones which provide a whole host of health benefits particularly relating to a healthy gut and strong immune system. This is how you do it....

Serves: 4-6

INGREDIENTS

  • 1 whole chicken, approx. 1.5 kilos, preferably organic
  • 2 tsp extra virgin olive oil
  • 1 large onion, diced
  • 15 sprigs of thyme, leaves removed 
  • 1 tbsp dried oregano 
  • 1 tbsp apple cider vinegar(this helps draw the nutrients out of the bones)
  • 2 carrots, diced
  • 2 celery stalks, diced
  • Sea salt and pepper to taste 

INSTRUCTIONS

  1. Heat the oil in a stock pot and add the onion, thyme and oregano cook for a few minutes until the the onion starts to brown
  2. Whilst thats cooking, prepare the chicken by removing most of the skin from the breast and thighs. Just use your hands to pull it off and discard. You can skip this step but it reduces the fat content. 
  3. Add cold water to the stock pot, to bring the temperature down first and then add the chicken along with the apple cider vinegar. There water level should just cover the chicken so add more if you need to.
  4. Bring the water to a boil then reduce the heat to a light simmer and cook covered for 2+ hours.  The longer you cook it the better the flavour and health benefits however 2 hours is still sufficient. For the last 30 minutes, cook uncovered so the flavour intensifies. 
  5. Using tongs and a big spoon, transfer the chicken out of the pot and onto a plate. The chicken will fall off the bone so make sure you get all the bones out of the soup. Now you are left with a beautiful chicken broth. Making this in large batches and freezing it is an easy way to make express chicken and veggie soups.
  6. Add the diced carrot and celery and cook uncovered for 20 minutes or until the carrot is soft.
  7. Whilst the veggies cook, pull apart the chicken from the bones then add it back to the broth. There is likely to be more chicken than you need so use it for salads during the week.
  8. All the fat will settle to the top, so use a spoon to scoop it out and discard. This is easier the next day once the soup is chilled and the fat has set. 

Italian Style Cauliflower & Broccoli Rice

Stephanie Malouf Nutrition

IMG_3249.jpg

Serves: 4

INGREDIENTS

  • 1/2 cauliflower head
  • 1 small-medium broccoli
  • 1/2 onion, diced
  • small handful fresh basil leaves, roughly chopped
  • 1 tsp extra virgin olive oil
  • 700ml tomato passata/puree
  • Sea salt 
  • Optional: Sprinkle of goats cheese, feta or parmesan to serve 

NSTRUCTIONS

  1. Shop the broccoli and cauliflower into smaller pieces and add to a food processor
  2. Process until it's the size of rice 
  3. Place a saucepan on medium heat and add the oil
  4. Cook the onion until soft
  5. Pour in the tomato puree, add the basil leaves, salt, broccoli and cauliflower rice and cook whilst continuously stirring for 10 - 15 minutes, or until the broccoli and cauliflower is soft and the sauce is reduced 
  6. Serving suggestions:  Sprinkle of fresh basil, goats cheese feta, or parmesan 

 

Chicken & Eggplant Parmigiana

Stephanie Malouf Nutrition

IMG_3241.JPG

Serves; 4

INGREDIENTS

  •  1 tsp extra virgin olive oil + extra to brush the eggplant 
  • 2 cloves of garlic, crushed
  • 1/2 onion, finely chopped
  • 500g tomato passata (puree)
  • 1 small handful fresh basil leaves, roughly chopped 
  • 4 uncrumbed chicken schnitzel fillets from the butcher OR 2 x skinless breast fillets, sliced through the middle and flattened out using a rolling pin or meat mallet so it’s  approx. 1cm thick
  • 1/3 cup cheese, grated e.g. parmesan, pecorino, or grana padano (for dairy free substitute with nutritional yeast)
  • 2 eggplants
  • Sea salt 

INSTRUCTIONS

  1. Preheat the oven to 200 degrees celsius fan forced and line a baking tray with baking paper
  2. Slice the eggplant lengthways into approx. 1 inch thick pieces
  3. Place the eggplant slices onto the baking paper and brush both sides with some oil and sprinkle over with some sea salt
  4. Cook in the oven for 20-25 minutes. Whilst the eggplant is cooking, prepare the tomato sauce.
  5. Place a saucepan on medium heat and add 1 tsp of oil. Add the garlic and onion and cook until soft
  6. Pour in the passata, add the basil and cook for 15 minutes so the sauce thickens
  7. On a baking tray or platter, place the chicken fillets down first, then add a slice of the cooked eggplant on top, spoon over the tomato sauce and finish with a sprinkle of cheese 
  8. Cook in the oven for 20 minutes or until the chicken is cooked through
  9. Serve with some fresh basil leaves on top 

 

 

 

 

 

Capsicum, Mushroom, Feta & Thyme Omelette

Stephanie Malouf Nutrition

 
IMG_2886.jpeg
 

 

INGREDIENTS

  • 2 eggs 
  • 1 big handful capsicum, diced
  • 1 big handful mushrooms, chopped
  • ½ small onion, sliced
  • Sprinkle of thyme, fresh or dried
  • 2 tablespoons of feta cheese
  • extra virgin olive oil to cook

METHOD

  1. Heat a small amount of olive oil in the pan and add the thyme, onion, capsicum and mushrooms
  2. Whisk the eggs whilst the veggies are cooking
  3. Once the onion has browned and the mushroom and capsicum is cooked, pour in the eggs and sprinkle over the feta
  4. Cooked covered for a few minutes, then flip and cook the other side
  5. Serve and enjoy 

 

Ginger & Turmeric Broth with Konjac Noodles and Greens

Stephanie Malouf Nutrition

FullSizeRender.jpg

Serves 1

INGREDIENTS

  • 2 inch knob of peeled ginger
  • Knob of peeled turmeric, the size of your pinky 
  • 2 small or 1 large garlic clove
  • 1 tbsp tamari 
  • 1 tsp extra virgin olive oil
  • 1 cup of bone broth or stock - Beef, chicken or veggie (I used beef beef bone broth)
  • pinch of Stevia (optional)
  • 1 small handful of konjac noodles
  • 1 large handful of any greens (silverbeet, asian greens, kale)

METHOD

1. In a food processor add the ginger, garlic cloves, tamari & turmeric and process to a chunky paste. If you don’t have a food processor just use a grater and mix everything together 

2. Add the extra virgin olive oil to a saucepan on medium heat and then add the paste. Cook for a minute to allow the flavours to release from the spices 

3. Add 1 cup of bone broth or stock. 

4. Add a small pinch of pure stevia (optional for a little sweetness) and a another splash of tamari if needed 

5. Bring to a simmer and cook covered for 5 minutes

5. Add the konjac noodles and spinach and once the greens become vibrant in colour it's ready to serve 

 

Baked Eggplant Wedges With Parsley, Pomegranate & Tahini Dressing

Stephanie Malouf Nutrition

Image-1.png

INGREDIENTS

  • Eggplant
  • Pomegranate
  • Fresh parsley, roughly chopped
  • Extra virgin olive oIL
  • Salt & Pepper

TAHINI DRESSING - Makes approx 1/2 cup

  • 1/3 cup tahini
  • 1/3 cup warm water - add slowly to desired consistency 
  • 2 garlic cloves crushed
  • 1 tsp honey (optional)

METHOD

  1. Preheat the oven to 200 degrees Celsius
  2. Slice the eggplant into edges
  3. Line a baking tray with baking paper and transfer the wedges onto the tray. 
  4. Toss the eggplant edges with extra virgin olive oil or use a brush to coat all over and season with salt & pepper
  5. Cook in the oven for approx 25 minutes or until soft and slightly golden in colour.
  6. Transfer the eggplant onto a serving platter
  7. In a bowl combine all the ingredients for the dressing except the water. Slowly add the water whilst mixing to your desired consistency. You might like more or less water depending on your taste.
  8. Pour the tahini dressing over the eggplant and top with fresh parsley and pomegranate seeds 

 

 

Breakfast Pancake - High Protein, High Fibre, Low Carb

Stephanie Malouf Nutrition

IMG_2846.JPG

INGREDIENTS

(Base)

  • 2 whole eggs
  • 1 heaped tsp psyllium husk powder
  • 1/4 cup water
  • 1 tsp chia seeds
  • Sweetener of choice: Stevia (recommended), Honey, Maple Syrup or Coconut Sugar
  • Coconut oil

Flavour and health boosters - but you can use anything you wish

  • Cinnamon
  • Natural vanilla extract
  • Cacao powder

METHOD

  1. Add everything in a bowl and mix together. Leave for a few minutes to allow the mixture to thicken.
  2. Heat the coconut oil in a saucepan on medium heat and pour the mixture into the pan
  3. Cook covered for a few minutes then flip and cook until the other side is cooked through
  4. Top with berries, cinnamon, cacao nibs, bee pollen or whatever you like!

 

Build Your Own Mexican Bowl

Stephanie Malouf Nutrition

IMG_1970.jpg

SERVES 4

INGREDIENTS

  • 1 small onion, red or white
  • 500g beef mince - ideally grass fed and finished
  • 2 heaped tsp paprika
  • 2 heaped tsp cumin
  • 1 heaped tbsp tomato paste
  • 1/4 cup bone broth or stock (can use water if you don't have either)
  • 1 capsicums
  • 2 tomatoes
  • 1 avocado
  • 1 iceberg lettuce
  • 1 corn on the cob
  • sea salt 
  • optional: Greek yoghurt, coriander, grated cheese and chilli to serve

METHOD:

1. Add 1 tbsp of extra virgin olive oil to a saucepan on medium heat and add the onion. Cook until it's soft and starts to brown. 

2. Add the mince, breaking it up as you cook. Once the meat is browned, add the paprika, cumin and tomato paste and cook for 1 minute whilst mixing it through.

3. Add the broth/stock/water and a good pinch of salt and mix through. Cover the pan and reduce to low heat and leave to cook further to allow the flavour to deepen as you prepare the rest of the ingredients. If it becomes too dry, add more broth/stock/water.

5. In a separate saucepan, bring water to the boil and add the corn.  Cook for approx. 10 minutes or until cooked. The corn will become brighter in colour. 

6. Dice the tomato, capsicum, avocado and cut the corn off the cob and add to a serving platter. Shred the iceberg lettuce and add to a serving bowl and transfer the meat into a serving bowl

7. Have fun building your own Mexican bowl.

IMG_1962.jpg
IMG_1963.jpg
IMG_1964.jpg
IMG_1965.jpg
IMG_1972.jpg
IMG_1966.jpg
 
IMG_1968.jpg
 

Mega Minty Meatballs In Tomato Sauce

Stephanie Malouf Nutrition

IMG_1923.jpg

MAKES 6-7 LARGE MEATBALLS

INGREDIENTS - MEATBALLS

  • 2 tsp cumin
  • 2 tsp cinnamon
  • 1 handful of flat leaf parsley, roughly chopped 
  • 1 handful OF mint, roughly chopped 
  • 300g grass fed veal mince 
  • 300g grass fed beef mince 
  • 1 egg (ideally organic)

INGREDIENTS - TOMATO SAUCE

  • 700g jar of tomato passata 
  • 1 small or 1/2 large onion, sliced 
  • 2 garlic cloves, minced or finely chopped
  • 2 Tbsp balsamic vinegar (not caramelised)
  • 1 Tbsp extra virgin olive oil 
  • Salt & pepper

METHOD

  1. Preheat the oven to 180 degrees Celsius 
  2. In a large mixing bowl, use your hands to combine the meat, cinnamon, cumin, parsley, mint, egg and good pinch of salt and pepper
  3. Roll into 6-7 large balls and place onto a baking tray lined with baking paper
  4. Cook for 15-20 minutes or until cooked through
  5. Whilst the meatballs are cooking in the oven, heat the olive oil in a saucepan on medium heat and cook the garlic and onion until lighty golden in colour and soft
  6. Pour in the tomato passata, balsamic vinegar, pinch of salt and pepper and cook on low heat for approx 5 minutes until it slightly thickens
  7. Transfer the cooked meatballs onto a serving platter and pour over with the tomato sauce and serve

Delish with:

 

 

Leftover Chicken With Kale & Hemp Seed Salad

Stephanie Malouf Nutrition

IMG_1922.jpg

Yes hemp seeds are the seeds are derived from the Cannabis plant but don't worry (or sorry to disappoint you) they do not cause any psychotropic reactions. They boast an impressive and unique nutritional profile, with a healthy dose of the essential fatty acids - Omega-3, Omega-6 and Omega-9 which we need to get through our diet as our body can't produce them. They are also a complete plant based protein source and absolutely delicious. 

ADD TO A BOWL:

  • Leftover chicken breast, sliced
  • 2 mega handfuls of blanched kale  ( I just pouring boiled water over it)
  • 1 large carrot, chopped
  • 1 tomato, sliced 
  • Sprinkle of hemp seeds
  • Drizzle of extra virgin olive oil and apple cidar vinegar 
  • Pinch of salt & cracked pepper

 

 

 

 

 

Fried Eggs With Brocolli & Zuchini

Stephanie Malouf Nutrition

IMG_8541.JPG

INGREDIENTS

  1. 2 eggs
  2. 1 small head go broccoli, chopped into smaller florets
  3. 1 small zucchini, sliced 
  4. Extra Virgin Olive Oil
  5. Pinch of salt & peer 
  6. 1 Tbsp of extra virgin olive oil

METHOD

  • Add 2 tsp of extra virgin olive oil to a saucepan on medium heat
  • Add the broccoli, zucchini, salt and pepper and cook until they start to become lightly browned
  • Use the spatula to push the veggies out to create a little space in the centre and drizzle the remaining tsp of oil into it the middle 
  • Crack the eggs into the centre, and continue to cook covered with a lid so the eggs cook on top
  • Transfer onto a plate and enjoy!

 

CRISPY BAKED EGGPLANT

Stephanie Malouf Nutrition

IMG_1861.jpg

MAKES 4 SERVES

INGREDIENTS

  1. 2 eggplants
  2. Extra virgin olive oil
  3. Pinch of Himalayan rock salt 

METHOD

IMG_1860.jpg
  1. Preheat the oven to 200 degrees Celsius
  2. Cut the eggplant in half lengthways then cut diamonds into the flesh 
  3. Brush the flesh with extra virgin olive oil and sprinkle over with a pinch of salt and bake in the oven for 30 minutes faced down or until the flesh is soft & golden and the skin is crispy 
  4. Top with mince meat or tomato, onion and feta or enjoy as a side 

BAKED EGGPLANT TOPPED WITH SPICED LAMB, PINE NUTS & YOGHURT

Stephanie Malouf Nutrition

IMG_1914.jpg

SERVES: 4
COOKING TIME: 1 HR

INGREDIENTS

  • 1 tsp cinnamon powder
  • 1 tsp cumin powder
  • 1 tsp cardamom powder
  • 500-600g lean lamb mince
  • 1 onion
  • 2 garlic cloves
  • 1 big handful fresh mint leaves
  • 2 eggplants
  • 2 tbsp pine nuts
  • 4 tbsp yoghurt (optional)
  • Extra virgin olive oil
  • Salt & pepper 

METHOD

  1. Preheat the oven to 180 degrees Celsius
  2. Cut the eggplant in half lengthways then cut diamonds into the flesh 
  3. Brush the eggplant all over with extra virgin olive oil and bake in the oven for 35-40 minutes faced down or until the flesh is soft & golden and the skin is crispy 
  4. Whilst the eggplant is roasting, roughly chop the onion, garlic and a handful of fresh mint leaves
  5. Add 1 tbsp of extra virgin olive oil to a pan on medium heat and brown the onion and garlic
  6. Add the lamb mince, spices, pinch of salt and pepper. Continue stirring until the lamb is cooked. You might need to add a splash of water to the pan if the meat is sticking
  7. Add the mint and pine nuts and stir through for a minute or so before removing from the heat
  8. Spoon the meat onto the cooked eggplant halves
  9. Finish with a dollop of yoghurt (optional)
IMG_1860.jpg
IMG_1861.jpg
IMG_1909.jpg
IMG_1911.jpg
IMG_1910.jpg
IMG_1912.jpg
FullSizeRender.jpg

ENJOY!