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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

Filtering by Category: FREE FOOD VEGGIES & SIDES

Cauliflower Fried Rice

Stephanie Malouf Nutrition

 
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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

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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 

 

Italian Style Cauliflower & Broccoli Rice

Stephanie Malouf Nutrition

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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 

 

Ginger & Turmeric Broth with Konjac Noodles and Greens

Stephanie Malouf Nutrition

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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 

 Learn about the benefits of turmeric here

Baked Eggplant Wedges With Parsley, Pomegranate & Tahini Dressing

Stephanie Malouf Nutrition

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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 

 

 

CRISPY BAKED EGGPLANT

Stephanie Malouf Nutrition

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MAKES 4 SERVES

INGREDIENTS

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

METHOD

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  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 

Green Beans & Carrots in Tomato & Dill Sauce

Stephanie Malouf Nutrition

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INGREDIENTS

  • 4 big handfuls of green beans
  • 2 bunches of dill
  • 1 large carrot, cut into chunks 
  • 1 spanish (red) onion 
  • 1 Tbsp balsamic vinegar (not balsamic glaze or caramelised balsamic)
  • 680g tomato passata or fresh chopped tomatoes 
  • 1 tbsp extra virgin olive oil
  • Salt & Pepper to taste 

METHOD

Step 2: Add dill, onion and carrot...

Step 2: Add dill, onion and carrot...

  1. Heat a non stick saucepan on medium heat and add the extra virgin olive oil
  2. Add the dill, onion and carrot and stir for about 5 minutes until the onion starts to brown 
  3. Add the tomato passata, balsamic vinegar, beans, salt and pepper and mix through 
  4. Continue to cook until the sauce thickens and the beans soften and become vibrant green in colour - approx 15 mins 

Serving suggestions

  • Enjoy with a serve of protein of your choice such as fish or chicken
  • Add a serve of chickpeas for protein as well as a high fibre and low GI carbohydrate 
  • Finish with a sprinkle of feta cheese

 

Whole Baked Spicy Cauliflower With Tahini & Parsley

Stephanie Malouf Nutrition

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Serves 4-6 ppl

INGREDIENTS

  • 1 whole cauliflower head
  • Extra virgin olive oil
  • 1-2 tbsp of ready made chermoula moroccan spice mix (cumin, paprika, mint, coriander, chilli, lemon myrtle, garlic & onion) - can replace with any spice mix of choice. 
  • Fresh parsley to finish

TAHINI SAUCE

  • 1 heaped tbsp tahini
  • 1 tsp balsamic vinegar
  • Water to thin 

METHOD

1. Preheat the oven to 200 degrees celsius  

2. Wash the cauliflower and pat dry. Trim away the outer leaves and then trim away the stalk so the cauliflower can sit flat. Cut a cross into the base and sit it flat on a baking tray. 

3. Brush extra virgin olive over the surface of the cauliflower and rub the spice mix all over 

4. Sprinkle with salt and pepper and cook it in the oven covered with foil for approx 1 hour and 10 mins or until soft. Remove the foil for the last 10 mins. 

5. Mix together the ingredients for the tahini sauce. Add enough water so it's easy to pour but not watery. Drizzle over the cauliflower. 

6. Finish with a sprinkle of fresh parsley 

 

 

Sautéed Silverbeet With Parsley & Dill

Stephanie Malouf Nutrition

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Serves 4  - only cooking for 1 or 2, use leftovers for lunch & dinner the next day!

INGREDIENTS

  • 4 big handfuls of silverbeet (chard) - Approx 6 large leaves
  • 1 bunch of fresh flat leave parsley, roughly chopped
  • 2 bunches of fresh dill, roughly chopped
  • 1 tbsp extra virgin olive oil  
  • 2 small leeks or one large, finely sliced  
  • 2 large garlic cloves, thinly sliced 
  • Pinch of himilayan rock salt and pepper  
  • Juice of 1/2 lemon  

METHOD

  1. Heat the olive oil in a non stick pan and add the leek, garlic, parsley and thyme. Sauté until soft and the leek is slightly golden in colour
  2. Thoroughly wash the leaves of the silberbeat and then roughly chop into small pieces (leaves and stems) and add to the pan. No need to dry the leaves. 
  3. Add the salt & pepper and sauté until everything  is well combined and the spinach is soft (approx 5 minutes)
  4. Finish with a squeeze of lemon and serve  

Mediterranean Style Eggplant In Tomato Sauce

Stephanie Malouf Nutrition

6 serves

INGREDIENTS

  • 700ml bottle of tomato passata/puree 
  • 1 bunch of fresh dill (approx 1/3 cup chopped)
  • 1 spanish onion, sliced 
  • 1 leek, sliced 
  • 2 eggplants, chopped into 2 inch thick pieces
  • 1 large red capsicum, sliced 
  • Salt and pepper to taste
  • 2 tsp extra virgin olive oil
  • Pinch of himalayan rock salt and pepper 

METHOD

01: In a large non stick saucepan heat the olive oil then add the dill, onion and leek and stir until it softens 

02: Pour in the tomato passata, then fill the bottle 1/4 full with water, swish it around to lift off all the remaining sauce stuck to the bottle and then pour it into the saucepan.

03: Add the chopped eggplant, capsicum, salt and pepper and stir well until everything is well combined

04: Cover the saucepan and cook for 20-30 mins stirring occasionally until the eggplant is soft and the tomato sauce is reduced and rich in colour. 

SERVING SUGGESTIONS

  • Finish with dollop of greek yoghurt, hummus or a sprinkle of feta
  • Enjoy as a delicious side with chicken, fish or meat
  • Add raw chicken fillets to the saucepan once the eggplant is cooked, place in a hot oven on 200 degrees celsius and cook for 20 minutes until the chicken is cooked through and serve as a complete meal 
  • Combine with beans or chickpeas for a good source of plant protein and complex carbohydrates
  • Enjoy for breakfast with 2 fried, boiled or poached eggs 

Tabouli With Mint & Cauliflower Rice

Stephanie Malouf Nutrition

The traditional tabouli recipe uses bulger wheat, a gluten containing grain which promotes inflammation, particularly when eaten in excess. Using cauliflower rice as a substitute not only makes this a healthy gluten free alternative but also low in carbohydrates and great for weight loss.. It tastes amazing too!

INGREDIENTS

  • 1 punnet of cherry tomatoes (250g), halved
  • 2 bunches of continental parsley, chopped 
  • 1 bunch of fresh mint, chopped
  • 3 spring onions, diced 
  • 1 small-medium sized cauliflower head
  • 1.5 Tbsp of extra virgin olive oil
  • Juice of 2 lemons 
  • Pinch of sea salt and pepper 

METHOD

01: Clean and cut the cauliflower into smaller chunks

02: Add to the food processor and blend until it forms a cous cous like consistency  

03: Transfer into a steamer pot and steam until its soft or add to microwave safe dish and cook covered for approx 3-4 minutes on high until soft. Set aside to cool...speed up the process by sticking it in the freezer.

04: Add to a serving bowl the chopped parsley, mint, spring onions, cooled cauliflower rice and mix together until well combined. 

05: Drizzle over the lemon juice, extra virgin olive oil, salt and pepper and give it another mix though before devouring. 

Serve with some protein such as fish, chicken, grilled haloumi, falafels or a piece of steak.

 

 

 

 

Ginger & Turmeric Cauliflower Rice

Stephanie Malouf Nutrition

Serves 4 people as a side

INGREDIENTS

  • 1 medium cauliflower head, yields approx. 4 cups of cauliflower rice
  • 1 Tbsp raw unrefined coconut oil
  • 1 leek, finely sliced
  • 2 garlic cloves, crushed
  • 1 Tbsp fresh ginger, grated
  • 1 tsp turmeric powder
  • 2-3 Tbsp tamari
  • Drizzle of tahini
  • Spring onion & sesame seeds to garnish

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.

02: Transfer into a microwave safe container and cooked covered for 4 minutes or until soft.

03: Heat the coconut oil in a saucepan on medium heat and add the leek, ginger, turmeric and garlic. Cook until the leek becomes lightly browned and the ginger is fragrant.

04: Add the cauliflower and cook for a few minutes until well combined

05: Pour over the tamari and continue to mix through

06: Transfer onto a serving platter and finish with a drizzle of tahini, sprinkle of sesame seed and garnish with some spring onion

 

 
 


Creamy Mushroom & Thyme Soup (Dairy Free)

Stephanie Malouf Nutrition

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Serves 2 main size - 4 - entrée size

INGREDIENTS

  • 6 field mushrooms 
  • 1 large or 2 small brown onions, sliced (or use 1 large leek instead)
  • 500ml bone broth or good quality stock
  • 10 sprigs of fresh thyme, hard stems removed 
  • 2 garlic cloves, crushed
  • 2 tsp of extra virgin olive oil 
  • Pinch of sea salt & pepper 

METHOD

  1.  Heat the oil in pan and sauté the onions until soft
  2. Add the garlic, thyme and mushrooms and sauté until soft and the onions have lightly browned. If you want, reserve a couple of the cooked mushrooms to decorate when serving.
  3. Pour in the the bone broth or stock and mix together, scraping up all the caramelised onion and juices from the base of the pan.
  4. Season with salt and pepper
  5. Using a blender or food processor blend until it forms a thick and creamy consistency. If you prefer your soup more runny, add a little extra broth or stock.
  6. Pour into a bowl and finish with a sprinkle of thyme or a light drizzle of good  extra virgin olive oil or even better...truffle oil.

 

Cabbage Slaw Salad & Yoghurt Tahini Dressing

Stephanie Malouf Nutrition

Serves 2

INGREDIENTS

 

  • 1 heaped cup of purple cabbage, shredded
  • 1 heaped cup of white cabbage, shredded
  • 1 large carrot, grated or julienned
  • 1 large purple carrot, grated or julienned
  • 1 zucchini, grated or julienned
  • 1 tbsp sesame seeds

YOGHURT TAHINI DRESSING

  • 2 tbsp yoghurt
  • 1 tbsp tahini
  • 1.5 tbsp lemon juice
  • Add warm water to thin out if too thick
  • Otherwise plain old extra virgin olive oil and lemon juice or apple cider vinegar works too.

METHOD

Combine all the salad ingredients in a large bowl

  1. In a separate small bowl add all the ingredients for the dressing and combine until smooth
  2. Pour the dressing over the salad and combine until evenly mixed through
  3. Serve with protein of your choice such as chicken breast or tuna 

 

 

Globe Artichokes With Caramelised Onion & Feta

Stephanie Malouf Nutrition

I'm having a love affair with artichokes at the moment. Apart from being seriously tasty, artichokes are also full of fibre, low in carbs, a great source of cancer preventative antioxidants and they also boost bile production which is important for detoxification and digestive health. There is so much to love.

Hope you love this recipe xx

Serves 6

INGREDIENTS 

  • 400g of fresh or frozen globe artichokes (I use Givrex frozen artichokes to save time and effort from MFC supermarket, Rosebery)
  • 1 tbsp Extra Virgin Olive Oil
  • 1 bunch of fresh dill, chopped
  • 1/2 bunch of parsley, chopped
  • 1 brown onion, sliced into rings
  • Juice of half a lemon
  • 1/4 heaped cup of feta cheese, crumbed
  • Salt & pepper to taste

METHOD

  1. Defrost the artichokes if using frozen or if using fresh globe artichokes refer to the following video - How to prepare globe artichokes
  2. Add the oil to a saucepan on medium heat and once heated add the onion rings and sauté until soft
  3. Add the freshly chopped dill and parsley and sauté together with the onion until the the onion becomes lightly golden in colour
  4. Add the cooked or defrosted artichokes to the pan along with the lemon juice and a pinch of salt and pepper and sauté until everything is well combined and the onions have caramelised
  5. Transfer onto a serving platter and finish with a sprinkle of feta cheese
  6. Enjoy warm or cold

Creamy Low Carb Cauliflower Mash

Stephanie Malouf Nutrition

Serves 4 

Cauliflower is a non-starchy veggie which means it low in carbohydrates and calories however still loaded with nutrients. This delicious mash recipe is great alternative to your typical potato mash which is a lot more carb dense, particularly for those trying to watch their weight, yet just as creamy and delicious. 

INGREDIENTS

  • 1 tsp raw coconut oil
  • 1 medium-large cauliflower head, chopped into smaller chunks
  • 1 leek, sliced
  • 1 cup of Bone Broth or good quality stock. I use Undivided Food Co's Organic Chicken Bone Broth. You can use water but it's not as flavoursome. 
  • 2 tbsp full fat Coconut Milk or 2 ice cubes of coconut milk* (optional to make it extra creamy)
  • Pinch of sea salt 

METHOD

  1. Add the coconut oil to a fry pan on medium heat and sauté the leek until soft

  2. Add the bone broth and chopped cauliflower to a saucepan and cooked covered until soft (approx 10-15 minutes)

  3. Add both the cooked cauliflower with the left over juices, sautéed leek, coconut milk and a pinch of salt to a blender or food processor (I use my Nutribullet) and blend until smooth and creamy.

*TIP: If you are like me and only use small amounts of coconut milk at a time in your cooking, add the left over milk to an ice try and pop out the coconut milk cubes as you need them. That way you don't let the left over milk go to waste. My pet hate is food wastage.

 

 

 

 

Digest & Detox Salad

Stephanie Malouf Nutrition

When you eat bitter foods such as grapefruit, watercress and fennel, our bitter taste receptors trigger the pancreas to secrete digestive enzymes and the gall bladder to release bile. Bile is used to breakdown fats so we can absorb them as well as remove waste products that the liver filters from the blood. Watercress is also high in calcium, contains more iron than spinach and more nutrient dense than kale!

 Note: Be careful not to eat too much grapefruit when taking medications because it inhibits the enzymes that breakdown drugs, increasing their toxicity and effect. In some cases it may also cancel out medications.

Serves 8 ppl

Ingredients

  • 1  fennel bulb
  • 2 grapefruits
  • 2 bunches watercress
  • ¼ cup verjuice (or substitute with white balsamic vinegar)
  • 2 1/2 tbsp extra virgin olive oil
  • Pinch of salt & pepper

METHOD

  1. Slice the two ends off the grapefruit, approx. 2 cm from the edge, leaving some flesh with juice on each off cut to use for the dressing
  2. Remove the skin and slice lengthways into 4 even pieces and place onto the serving plate
  3. Finely slice the fennel and place into a bowl
  4. Discard the thick stems from the watercress and add the remainder to the bowl with the fennel
  5. Pour over the olive oil, verjuice juice and and squeeze the juice from the ends of the grapefruit. Finish with a pinch of salt & pepper 
  6. Combine well using your fingers
  7. Place the dressed fennel and watercress on top of the grapefruit
  8. Serve & enjoy

VILLAGE GREEK SALALD

Stephanie Malouf Nutrition

Serves 4 as a side

Ingredients

  • 3 x large tomatoes e.g. field , chopped into chunks
  • Large handful of small tomatoes e.g. cherry, halved
  • 2 cucumbers, peeled and sliced
  • 1 red capsicum, chopped into chunks
  • 1 small Spanish onion, thinly sliced 
  • 1/2 cup kalamata or mixed olives
  • 1/2 cup feta, cubed
  • 1 tbsp tsp dried oregano
  • 2-3 tbsp extra virgin olive oil
  • 2 tbsp white vinegar
  • Himalayan sea salt & cracked pepper to taste

Method

  1. Add all the ingredients into a bowl and mix well!

 

 

 

Moroccan Spiced Eggplant Salad

Stephanie Malouf Nutrition

Servings: 2 main / 4 sides

Eggplant, or to the Europeans known as aubergine. Sounds so much more exotic doesn't it?! Either way it's a delicious vegetable that can be used in so many ways. When we're recommended to eat 5 serves of veggies per day to get a sufficient amount of nutrients, versatility is essential. Here is one delicious way to incorporate more eggplant into your diet as well as getting a nutrient dense, fibre loaded and balanced meal in your belly.

Eggplant contains an antioxidant called nasunin which prevents new blood vessels from forming and thus potentially cancer fighting and anti-ageing. This same antioxidant is present in plants, protecting them from sun damage, potentially having the same effect on humans. In order to get the benefits of this antioxidant, you need to eat the skin, so make sure you thoroughly wash your eggplant and leave the skin on.
 

INGREDIENTS - SALAD

  • 1 medium-sized eggplant
  • 1 small spanish onion
  • 4 big handfuls baby spinach
  • 2 tsp Moroccan spice
  • 1/4 cup feta cheese, cubed (optional)
  • 1 tbsp olive oil
  • 1/2 tsp sea salt

TAHINI DRESSING

  • 1 tbsp tahini
  • 2 tbsp yoghurt
  • 1 tbsp lemon juice
  • 1 tsp honey

METHOD

  1. Preheat the oven to 180 degrees celsius (fan forced) & line a baking tray with baking paper 

  2. Cut the eggplant into 1-inch thick pieces & place on the baking tray

  3. Sprinkle the Moroccan spice all over the eggplant

  4. Peel the onion, slice into rings & add to one side of the baking tray with the eggplant 

  5. Pour the olive oil over the eggplant & onion rings & sprinkle with salt

  6. Use your hands to gently massage the spice into the eggplant pieces.

  7. Place into the oven & cook the onion rings for approx 20 mins then remove from the baking tray. Continue to cook the eggplant for another 10 minutes or until lightly golden & cooked through.

  8. Once the onion rings & eggplant are at room temperate, add to a salad bowl along with the chickpeas, baby spinach & feta cheese

  9. Combine all the ingredients in the dressing & pour over when ready to serve

  10. Additional Serving Suggestions: Lamb, chickpeas or roasted walnuts