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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

Filtering by Tag: Refined Sugar Free


Stephanie Malouf Nutrition


  • 1 x 400g tin of chickpeas
  • 1/4 cup of good quality unhulled tahini
  • 1/4 - 1/3 cup lemon juice - according to preferred taste 
  • 1 large garlic clove, crushed
  • 1/4 cup water
  • Salt & pepper to taste


  1. Rinse the chickpeas under water well
  2. Combine all the ingredients into the food processor and mix until smooth

Presentation Suggestions.

  • Sprinkle on top some, cumin or sumac on top
  • Finish with some whole chickpeas in the centre
  • Drizzle some olive oil
  • It will thicken in the fridge overnight; just add some water for a thinner consistency.

What's the difference between hulled & unhulled tahini?

Hulled means the hull has been removed from the seed and unfortunately stripped of many nutrients particularly calcium, magnesium and zinc. They do differ in flavour with the unhulled version being more intense and sometimes slightly bitter depending on the brand. If you can handle the bitter flavour, I recommend you go for the unhulled version.

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


  • 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


  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

Tamari, Lemongrass & Ginger Baked Salmon

Stephanie Malouf Nutrition


Serves 8-10ppl

Note: If cooking for 1 or 2 people, use single portion sized fillets and a 1/4 of the amount of ingredients for the marinade.


  • 2-2.5kg whole salmon - ask the fish monger fillet & pin bone the fish, leaving the skin on 
  • 4 lemongrass stems
  • 1 bunch coriander
  • 5cm thick piece of ginger, grated
  • 5 garlic cloves, minced
  • 1 cup salt reduced tamari
  • 1 tbsp honey


  • 2 spring onions stems, finely shredded
  • 2 red chilies, finely sliced
  • 2 limes


  1. Line a baking tray with baking paper and then Place the salmon fillets on a baking tray skin side down
  2.  Remove both ends of the lemongrass. Then remove the hard outer layers and discard.
  3. Chop the lemongrass into smaller pieces and then bruise it (preferably with a mortar & pestle to release it’s fragrant oils)
  4. Dice the stems of the coriander (set aside the leaves for the garnich) & add to the lemongrass, along with the ginger & garlic
  5. Continue to bruise the mixture until broken down & fragrant
  6. Add the tamari and stir through
  7. Pour the marinade over the fish
  8. Cover & leave it in the fridge to marinate for at least 1 hr. The longer you leave it the stronger the flavour will be.
  9. Set the oven to 200 degrees Celsius & allow it to heat fully
  10. Remove the marinade, setting aside a small amount of the liquid
  11. Brush the honey onto the top of the fish (non skin side)
  12. Bake for 20-25 minutes or longer depending on how cooked you like your salmon. Remember the Salmon will continue to cook once out of the oven.
  13. Lift or slide the baking paper  off the baking tray and onto a serving platter. Then carefully push the salmon off the paper and discard.
  14. Garnish the fish with spring onion, coriander leaves, chili and some of the left over marinade liquid
  15. Serve with some sliced lime and serve warm or cold

Rice Paper Rolls With Almond Butter Dipping Sauce

Stephanie Malouf Nutrition

These are a delicious healthy alternative to fried spring rolls and an easy way to load up on vegies, particularly for the kids. It can be a little tricky and fiddly at first but like with anything, practice makes perfect! Give it a go, cause once you get the hang of it this will no doubt become a light lunch or snack staple.

INGREDIENTS - Rice Paper Roll

These can be made to your desire but some yummy serving suggestions include:

  • Protein: Tuna, Chicken, Salmon, Prawn, Egg or Tofu
  • Grated Carrot
  • Cucumber
  • Bean Sprouts
  • Vermicelli Noodles
  • Avocado
  • Lettuce
  • Shredded cabbage
  • Plus one essential ingredient being the Rice Papers. You can buy these in most Asian food stores and have also become a popular stocked item at local grocery stores/supermarket.


  1. Fill a bowl larger than the size of the rice paper with lukewarm water
  2. Dip the rice paper into the bowl and leave for about 5 seconds or until it begins to soften. You don’t want it to soften too much otherwise it will break whilst rolling.
  3. Place the rice paper onto a flat surface and add your ingredients halfway between the bottom end of the rice paper and the center (so 3/4 down from the top end).
  4. Fold in the edges first, then fold the end closest to you over the filling and continue to roll upwards.



  • ¼ cup almond butter
  • 2-3 tbsp hot water for sauce or more for a dressing consistency consistency)
  • 1 tsp honey or 1/2 tsp stevia (natvia)
  • 1 tsp ginger
  • 1 tbsp tamari


  1. Mix all the ingredients together
  2. Serve as a dipping sauce with rice papers rolls or have over chicken, fish, vegetables or a salad to add flavour and extra hit of protein!


Meatballs In Fresh Tomato Sauce

Stephanie Malouf Nutrition

Serves 3-4


  • 500g of mince from beef, lamb or pork or a mixture
  • 1 whole raw egg
  • ½ tsp cumin spice
  • 1 carrot, grated
  • 1 brown onion, sliced
  • Pinch of Sea salt
  • 5 large tomatoes, diced
  • 5 basil leaves
  • 1 tsp cinnamon


  1. Preheat the oven to 180 degrees.
  2. To a bowl add the mince, cumin, raw egg, onion, carrot, sea salt and basil. Combine well and then roll into little balls. 
  3. Add 1 tbsp of extra virgin olive oil to a heated pan & brown the meatballs on all sides.
  4. Put the pan in the oven and cook for 20 minutes or until cook through.
  5. Whilst they are cooking, in the same saucepan add the diced onion and sauté until golden in colour. Add some more olive oil if needed.
  6. Add the the diced tomatoes and cinnamon and cook until it reduces to a  thick sauce. Add some stevia (natvia) for added sweetness if needed. 
  7. Add the cooked meatballs and basil leaves to the sauce
  8. Serve over Spiralized Zuccini also known as Zucchini Pasta or steamed veggies

Coconut Rice With Almonds & Turmeric

Stephanie Malouf Nutrition

Serving Size: 1/2 cup


  • 1 cup rice ( preferably low GI e.g. basmati or brown rice)
  • 1 cup coconut milk
  • 1 cup water
  • 1/2 tsp turmeric powder
  • 1/4 cup almonds, crushed
  • 2 heaped tbsp shredded coconut
  • Pinch of salt
  • Fresh chilli or chilli flakes (optional)


  1. In a saucepan add the rice, coconut milk and water and bring to the boil. 
  2. Reduce the heat, cover and leave to simmer until cooked (approx 15 mins)
  3. Onced cooked, stir through the crushed almonds, shredded coconut and pinch of salt
  4. To add some more kick, mix through some fresh or dried chilli flakes 
  5. Enjoy & serve!


  • 1 CARB
  • 2 FAT

Cacao Power Balls

Stephanie Malouf Nutrition

Makes: Approx 15 Balls


  • 1 ½ cups dates, pitted 
  • 2 cups walnuts 
  • 1 tsp vanilla extract
  • 1/4 cup raw cacao
  • 1/2 cup shredded coconut for rolling
  • 1 tsp water to bind the mixture if needed



Add all the ingredients (except the water) into the food processor and mix until it becomes moist (from the oil being released) and forms a dough. This can take some time.

  1. Add some water to moisten and help bind the mixture if needed

  2. Roll into small balls and then roll into the desiccated coconut until covered

  3. Store in the fridge

 TIP: Store your walnuts (and any other nuts and seeds) sealed in the fridge away from oxygen and heat so that they don’t become rancid. Rancid fats create free radicals in our bodies, which in high amounts are a carcinogenic, damage DNA, cause disease and accelerate ageing. 



Ever wondered why a walnut looks like a brain? That’s because they are brain food, helping it to function optimally and prevent cognitive degeneration and depression.

 Cacao is very high in flavonoids, an antioxidant, which destroy free radicals in your body which accelerate ageing and cause diseases such as cancer.

These treats are a great source of energy and keep you full due to the protein and fat content in the nuts, making a perfect afternoon pick me up!


Coconut & Caramel Energy Balls

Stephanie Malouf Nutrition


  • 2 cups dates
  • 2 cups almonds
  • ½ cup desiccated coconut
  • ½ tsp vanilla extract
  • ½ tsp cinnamon
  • 2 tbsp water



  1. Put the almonds into the food processor and process until it becomes a fine powder

  2. Add the rest of the ingredients into the food processor and mix until it becomes moist and forms a ball of dough. This can take a while so be patient.

  3. Once formed, remove from the food processor roll into small balls

  4. Store in the fridge 



  • Store your nuts sealed in the fridge away from oxygen and heat so that they don’t become rancid

  • Rancid fats create free radicals in our bodies, which in high amounts are a carcinogenic, damage DNA, cause disease and accelerate ageing. 


Why are these healthy?

  • Almonds are a source of good fats (monounsaturated fats), which help maintain healthy skin, hair, reduce the risk of heart disease. 

  • A study showed that substituting nuts for an equivalent amount of carbohydrate in an average diet resulted in a 30% reduction in heart disease risk.

  • A good source of Vitamin E, an anti-oxidant that removes toxic free radicals from our body to prevent diseases.

  • Almonds are low GI keeping your blood sugar levels stable proving you with sustained energy.

  • The fats keep us satisfied preventing extra snacking between meals & overeating at mealtime.

Nutritional Info Per Ball
Calories: 121
Carbs: 11
Fat: 7g
Protein: 3g
Fibre: 3g

Chewy Muesli Bars

Stephanie Malouf Nutrition

Makes: 8 large bars or 16 squares


  • 1/3 cup almonds

  • 1⁄4 cup sunflower seeds

  • 1⁄4 cup pepita seeds

  • 1 cup pitted dates, chopped

  • 2 1⁄2 cups rolled oats

  • 1⁄2 cup dried apricots, chopped 1⁄2 cup dried cranberries

  • 1⁄2 cup desiccated coconut

  • 1 tsp cinnamon

  • 1⁄2 cup honey


  1. Crush the almonds into smaller chunks

  2. In a fry pan on low heat, dry roast the almonds for 3 minutes.

  3. In the last 30 seconds add in the desiccated coconut and remove from heat straight away so they don’t burn. They should be golden in colour

  4. Heat the honey in the microwave until it becomes a thin syrup

  5. In a food processor pulse the melted honey, dates, cinnamon & oats, until the oats are coarsely chopped. If the mixture isn’t binding add some more honey.

  6. Scrape the oat mixture into a medium bowl and stir in the coconut, almonds,

  7. sunflower seeds, pepitas, cranberries & chopped apricots

  8. Roll the mixture into a ball

  9. With damp hands firmly pat the mixture down until it’s approx 1 cm thick

  10. Freeze for 20mins or until the mixture is firm enough to cut.

  11. Cut into bars and store in the refrigerator. Will last for up to one week or freeze for up to 1 month 

Healthy Banana Bread

Stephanie Malouf Nutrition



  • 2 cups almond meal
  • ¼ cup fine desiccated coconut
  • ¼ cup flaxseed (linseed) meal
  • 3/4 tsp baking soda
  • 1/4 tsp salt
  • 2 tsp cinnamon
  • 1 tsp nutmeg

PART 2 – Wet Ingredients

  • 3 ripe bananas, mashed 
  • 4 eggs
  • 2 tbsp coconut oil
  • 1 tbsp lemon juice or vinegar  
  • 1 tsp vanilla extract
  • 1/4 cup of honey or maple syrup (This recipe isn't overly sweet but you can add more honey if you like)
  • 1/3 cup dates, finely chopped


  1. Preheat oven to 160°C & line your loaf tin (22 x 13cm) with baking paper
  2. Add the almond meal,flaxseed meal & desiccated coconut into a mixing bowl
  3. Sift into the bowl the rest of the ingredients in Part 1 & mix together
  4. Add all the ingredients in Part 2 except for the coconut oil & mix together until well combined
  5. Heat the coconut oil in the microwave for approx. 20 seconds to soften, add to the mixture and mix well. 
  6. Pour mixture into the loaf tin & bake for 40-50 minutes or when a knife comes out clean
  7. Remove from the tin after about 10 minutes and leave to cool
  8. Store in the fridge & lasts for up to 1 week

Why is this healthy?

  • Free of refined sugar, flour, gluten and trans fats unlike many store bought banana breads which have a negative impact on mood, energy levels, weight and overall health and wellbeing. 
  • Bananas are a great fuel food, full of potassium which is essential for normal functioning of the brain, nerves, heart and muscles. They are also rich in fibre, which keeps us regular, controls blood sugar and reduce fat storage after meals.
  • Almonds are a source of good fats (monounsaturated fats), which help maintain healthy skin and hair. Also a good source of Vitamin E, an anti-oxidant that removes toxic free radicals from our body to prevent disease.
  • Coconut oil contains lauric acid, which kills off bacteria, viruses & fungi, helping us to fight infections.

Banana & Date Loaf With Crunchy Macadamia, Almond & Coconut Topping

Stephanie Malouf Nutrition

Makes 1 loaf



Part 1

  • 3 large ripe bananas, mashed
  • 1/4 cup coconut oil, melted
  • 2 tbsp maple syrup
  • 5 medjool dates, chopped
  • 3 eggs
  • 1/4 tsp vanilla extract

Part 2

  • 1 1/2 cups almond meal
  • 1/4 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1 tsp baking soda
  • Pinch of salt


  • 1/4 cup macadamia nuts, roughly chopped
  • 1/4 cup almonds, roughly chopped
Banana & Date Loaf With Crunchy Macadamia, Almond & Coconut Topping


  1. Preheat the oven to 180°C  
  2. Grease a loaf tin with some coconut oil and line with baking paper (this helps to make it stick)

  3. Mix all the ingredients in a bowl in Part 1 until well combined.

  4. Add all the ingredients in Part 2 to the same bowl and mix together well

  5. Pour the mixture into the loaf tin and sprinkle the nuts on top

  6. Bake for 45-50 minutes or until the knife comes out clean

  7. Finish with a sprinkle of desiccated coconut and serve warm or cold

Serving suggestions: Spread with nut butter or tahini and a sprinkle of cinnamon 

Banana Muffins With Date & Walnut Topping

Stephanie Malouf Nutrition

Banana Muffins With Date & Walnut Topping

Makes: 12 Muffins

Cooking Time: 40 mins



  • 2 cups almond meal
  • 1/4 cup ground flaxseed (optional)
  • 1/2 tsp gluten free baking powder
  • Pinch of salt
  • 1 tsp cinnamon
  • 1/2 tsp nutmeg
  • 3 med-large ripe bananas, mashed
  • 4 eggs
  • 3 tbsp coconut oil, melted
  • 3 tbsp maple syrup



  • 1/3 cup dates, finely chopped
  • 1/3 cup walnuts, chopped



  1. Preheat oven to 160°C & add your muffin papers to a 12 x muffin tin

  2. Mix all the ingredients together well

  3.  Spoon evenly into the muffin papers & sprinkle on top some of the chopped date and walnuts

  4.  Cook for 20-25 minutes or until a knife comes out clean when pierced through the centre.