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Shop 3/686-690 New South Head Road Rose Bay (Down the alley between Westpac Bank & Feisty Little Mouse)
Sydney, NSW


Stephanie Malouf | Accredited Nutritionist

Conscious Recipes

Shredded Tuscan Kale Salad with Toasted Pepita Seeds, Baby Cornichons & Lemon Tahini Dressing.

Stephanie Malouf Nutrition


Serves 3-4 people

Into a salad bowl add:

- Shredded Tuscan kale. 4 extra big handfuls. Wash under hot water to soften and pat dry before adding to the salad bowl.

- 2 tbsp of toasted pepita seeds: On medium heat, dry cook the pepita seeds in a non stick pan until lightly golden and crunchy (I do these in bulk and store in the fridge for an easy add to salads, soups or as a snack)

- 1 small handful of diced cornichons

- For the dressing, in a separate bowl add 1.5 - 2 tbsp of tahini, the juice of half a lemon, pinch of salt and a touch of warm water to form a thin and creamy consistency. Pour over the salad. Mix well and serve!

Baked Eggplant Topped With Mediterranean Style Chilli Beans & Feta Cheese

Stephanie Malouf Nutrition


Makes 4 serves


  • 2 eggplants

  • 2 garlic cloves, crushed

  • 1 brown onion, diced

  • 1 cup of beans - berlotti, cannellini or any of your preference

  • 1 chilli, finely sliced

  • 700-800g of tomato passata or chopped tomatoes

  • 2 handfuls of Tuscan kale, shredded

  • 1 small handful of fresh basil leaves, roughly chopped

  • 1 tbsp extra virgin olive oil plus extra for the baked eggplant

  • Salt & pepper to taste

  • Feta cheese to finish (approx 1/3 cup)

  • Optional: stevia to sweeten


  1. Pre-heat the oven to 200 degrees celsius

  2. Follow my crispy baked eggplant recipe to make the eggplant

  3. While the eggplant is cooking, heat a non-stick saucepan on medium heat

  4. Add the olive oil to the pan and allow to heat up, then add the garlic and onion. Sauté until the onion softens and starts to caramelise

  5. Add the tomatoes, basil, kale, beans, chilli, salt, pepper and pinch of stevia if desired. Reduce the heat to low and continue to cook until the sauce thinckens

  6. Once the eggplant is cooked place on a serving plate or platter, flesh side facing up

  7. Once the bean mix is cooked, spoon the mixture evenly over each eggplant half

  8. Finish with a sprinkle of feta cheese and serve

  9. Delicious served cold the next day so always make extra as leftovers!

Baked Eggplant With Parsley Seeds & Currents

Stephanie Malouf Nutrition


Serves 2


  • 2 salmon fillets approx. 150g

  • 2 tbsp freshly chopped parsley

  • 2 tbsp pepita & sunflower seed mix

  • 2 tsp currents

  • Lemon to serve

  • Salt & Pepper to taste


  1. Pre-heat the oven on 180 degrees celcius fan forced

  2. Sprinkle over each salmon fillet the fresh parsley, seeds, currents, salt & pepper

  3. Bake in the oven for 15-20 minutes or to your liking

  4. Serve with a wedge of 🍋 and lots of veggies

Mediterranean Fish Stew

Stephanie Malouf Nutrition


Serves 2
Prep & Cooking time: 30 mins


  • 200-300G Ling or other preferred white fish fillets, diced into smaller pieces

  • 1 eggplant, diced into cubes

  • 1 red capsicum, diced

  • 1 zucchini, diced

  • 1 large carrot, diced

  • 1 cup tomato passata or tinned tomatoes

  • 6 vine tomatoes

  • 1 cup bone broth or good quality stock - I use GOOD BONES by Undivided Food Co

  • 1/2 cup olives

  • 1 bunch fresh parley, chopped (save some for the garnish)

  • 1 bunch fresh dill, chopped

  • 1 onion, diced

  • 2 cloves garlic, finely diced

  • 1/2 cup red wine (optional)

  • 2 tsp olive oil

  • Parsley & parmesan (optional) to garnish


  1. Heat the olive oil in a large pan on a medium heat then add the garlic, onion, dill and parsley and cook until the onions are soft and slightly golden

  2. Add the bone broth/stock, tomato passata, red wine, olives and chopped veggies and bring to the boil. Then reduce heat to a light simmer and cook for 15 minutes covered or until the veggies are soft

  3. Add the fish pieces, season with salt and pepper and mix through until the fish is cooked and the sauce has thickened

  4. Serve into bowls and garnish with some grated parmesan and fresh parsley on top

San Choy Bow Bowl

Stephanie Malouf Nutrition


Serves 6


  • 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


  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



  • 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


  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


4 main serves


  • 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



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



  • bunch of kale

  • pinch of sea salt

  • 1 tsp dried roemary


  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


Serve: 4 large mains / 6 small


  • 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


  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


Serves: 4-6


  • 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


  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


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


  • 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


  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


Serves: 4


  • 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


  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


Serves; 4


  • 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


  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






Ginger & Turmeric Broth with Konjac Noodles and Greens

Stephanie Malouf Nutrition


Serves 1


  • 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)


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 

 Learn about the benefits of turmeric here

Baked Eggplant Wedges With Parsley, Pomegranate & Tahini Dressing

Stephanie Malouf Nutrition



  • 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)


  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




  • 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


  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




  • 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


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.


Mega Minty Meatballs In Tomato Sauce

Stephanie Malouf Nutrition




  • 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)


  • 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


  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: