Resources Library

ePublication of Australian Fitness Network

Caesar, smoothie & cookies

Breakfast, lunch and even morning tea are taken care of thanks to these nutritious bites from The Healthy Chef, Teresa Cutter.

Smoked salmon Caesar salad

A quick and healthy nourishing salad that’s rich in protein, antioxidants, minerals and heart-healthy mono-unsaturated fats to boost metabolism, support glowing skin and restore hormone health.

Serves 2



  • 1 baby cos lettuce, washed and cut in half
  • 200g smoked salmon or ocean trout
  • 1 avocado, cut in half
  • 2 tablespoons hemp seeds
  • ½ small red onion, thinly sliced
  • 2 toasted nori sheets
  • 2 tablespoons capers
  • Apple Cider Vinegar Dressing:
  • 2 tsp Dijon mustard
  • 2 tbsp apple cider vinegar
  • 6 tbsp extra virgin olive oil

Vegan Parmesan:

  • ¼ cup brazil nuts or macadamia nuts
  • ½ small clove garlic
  • Pinch sea salt
  • ½ teaspoon ground turmeric

1. Make the vegan parmesan by placing the nuts, garlic, salt and turmeric in a food processor or blender.
2. Process for a few seconds until crumbly and golden.
3. Combine the dressing ingredients and set aside.
4. Arrange cos lettuce onto 2 serving plates.
5. Top each salad with ½ avocado and sprinkle with hemp seeds.
6. Garnish with sliced red onion, nori, parmesan and capers.
7. Arrange over the salmon then spoon over the dressing.
8. Enjoy!

Notes and inspiration: Macadamia Parmesan will store in the fridge for up to 2 weeks.

Strawberry glow Smoothies

This is a wonderful body shaping smoothie to enjoy for breakfast or lunch. It’s high in protein, healthy fats and essential nutrients that will nourish a glowing complexion and support a lean, toned body.

Serves 1


  • 1 cup frozen strawberries
  • ½ avocado
  • 1 sachet Healthy Chef Vanilla Body Shaping Smoothie
  • 1 cup water


1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.
3. Pour into serving glass and enjoy.

Notes and inspiration: Top with fresh berries.

Lunchbox-friendly nut-free cookies

Dairy and nut-free, these lunchbox-friendly cookies take just a few minutes to make and kids and adults alike love them for morning or afternoon tea. Made from all-natural ingredients, they are free from the processed sugars and preservatives found in many store-bought cookies.

Serves 12


  • 2 smashed ripe bananas
  • 1 tsp vanilla extract
  • 1 tsp ground cinnamon
  • 60ml extra virgin olive oil or coconut oil
  • 60ml organic maple syrup
  • 150g rolled organic oats
  • 100g desiccated coconut
  • 100g sultanas
  • 1 apple, finely chopped
  • ¼ cup protein powder (natural or vanilla)
  • Generous pinch sea salt


1. Preheat oven to 160°C fan-forced.
2. Combine smashed banana, vanilla, cinnamon, olive oil and maple syrup.
3. Add oats, coconut, sultanas, apples, protein powder, and sea salt.
4. Mix together well and allow to sit for 5 minutes to allow the oats to soften.
5. Form into 12 cookies. I like to use a small ice-cream scoop for this.
6. Bake for 30 to 35 minutes or until golden.
7. Cool and enjoy.

Notes and inspiration: Keeps in air tight container for one week.

Teresa Cutter, aka The Healthy Chef 

Teresa Cutter is one of Australia’s leading authorities on healthy cooking. A chef, nutritionist and fitness professional, she is author of the Purely Delicious and Healthy Baking cookbooks, available from The Healthy Chef Recipe App is available from the App Store and Google Play.

Member Only Content