Now it’s time to brush off those heavy, comforting meals which kept us fuelled through those cold months.
Over winter I have been focusing on myself - prioritising my health and fitness has become one of my top goals. It certainly has had its challenges, and a healthy, nourishing diet has been a vital piece to that journey.
So, I thought I’d share a few of my favourite fresher, lighter meals - from protein-packed shakes to one of my go-to ways to start the day: a nutritious breakfast salad. It might sound a little unconventional, but it’s delicious and surprisingly satisfying. I find it a great way to fuel your morning and energise you for the day.
I’ve always loved spring - it is a gentle reminder that new fresh, beginnings are here.
PHOTOS: SIMON LAMBERT
Fresh strawberry, matcha popsicles
Here’s a healthy and refreshing recipe using coconut water, coconut cream, and monk fruit sweetener - perfect for a light treat with a vibrant flavour twist.
MAKES: 6-8 standard popsicle moulds
Cooking time: 3 minutes
Preparation time:
2-3 hours (freezing)
Skill: Easy
2 tsp monk fruit sugar dissolved in ¼ cup water
Strawberry pulp
250g fresh or frozen strawberries, hulled, roughly chopped
150ml coconut water
Squeeze of lemon juice
Coconut, matcha layer
250ml coconut cream
4 Tbsp unsweetened yoghurt
1-1½ tsp matcha powder
Monk fruit syrup to taste
Method
Begin by making the monk sugar syrup, by adding the monk fruit sugar and water together in a small saucepan. Warm gently until sugar has dissolved.
Set aside.
Strawberry layer
Blend the strawberries, coconut water and a little monk sugar syrup to a coarse, juicy texture. Add a little squeeze of lemon juice to liven it up.
Pour into the moulds.
Place into the freezer for at least 30 minutes to harden.
Coconut / matcha layer
Place the coconut cream, yoghurt and a little monk fruit syrup into the blender. Blend until well combined.
Pour a little of this mixture in the moulds to cover the strawberry layer. This is to make the middle layer. Return back to the freezer for about 1 hour.
With the remaining coconut mixture, add the matcha powder, blend to combine.
Pour into moulds.
Cover with a double layer of plastic wrap over the top. Cut a small incision through the plastic wrap. Insert the ice cream sticks and place into the freezer to completely set.
To serve, remove the plastic wrap and run a little hot water over the moulds.
Enjoy!
Chilli crunch baked salmon
with spring greens and miso noodles
This dish hits all the right notes - spicy, savoury, and beautifully balanced.
Light yet satisfying, it’s perfect for warmer days when you want something nourishing but full of zing.
SERVES: 4
Preparation time: 30 minutes
Cooking time: 25 minutes
Skill: Moderate
Salmon
500g piece salmon
2 Tbsp chilli crunch oil
1 Tbsp mayonnaise
1 tsp lemon juice
Pinch salt
White miso dressing
¼ cup kewpie mayonnaise (or your favourite)
1 Tbsp white (shiro) miso paste
1 garlic clove, crushed
1 tsp lemon juice
1 tsp lemon zest
Pinch sugar
Noodles
250g soba or rice noodles
8 spring onions
Bunch asparagus, tough ends removed
200g green beans,
1 cup broad beans, cooked, shelled
Small handful, spring herbs, coriander, parsley, fennel fronds
1 Tbsp chilli crunch oil
Method
Preheat the oven 200°C fan-bake (220°C bake).
Begin by marinating the salmon. Lightly oil a suitable sized oven dish.
Place the salmon skin side down.
Mix the chilli crunch oil with the mayonnaise and lemon juice. Spread over the salmon and chill until ready.
Make the miso dressing by combining all the ingredients together in a small bowl. Stir well and set aside until required.
Cook the noodles as directed from the packet, refresh, drain and set aside.
Place the salmon in the oven for 12-15 minutes until just cooked.
Toss the vegetables - except the broad beans - with a little oil, season with a little salt and place on a baking tray. Roast until tender and crispy (5 minutes).
To assemble, add the vegetables with the broad beans and noodles and add a couple of tablespoons of the miso dressing. Toss to combine. Add more dressing if needed.
To serve, divide the dressed noodle salad between plates and top each with a piece of chilli crunch salmon.
Garnish with extra herbs, and more miso dressing.
Power up with my favourite shakes
Shakes and smoothies are a simple, delicious way to pack in a powerhouse of nutrients - all in one glass.
Whether you need a quick morning boost, a post-workout refuel, or just a nourishing snack on the go, these blends have you covered.
They’re easy to customise, full of flavour, and a great way to sneak in protein and fibre. Here are a few of my go-to favourites:
Oat and protein coffee
This shake sure gets me going in the morning.
I like to prep it the night before to soak the oats, which not only makes them creamier but also aids digestion.
MAKES: 1
Preparation time: 5 minutes
(overnight option to soak oats)
½ cup rolled oats
1 cup unsweetened almond milk
(or milk of your choice)
1 scoop (30g) vanilla or chocolate protein powder
1 shot (30-50ml) of espresso or ¼ cup strong brewed coffee, cooled
1 tsp flaxseeds (optional, for fibre)
½ tsp cinnamon (optional)
Ice cubes (optional, for a chilled finish)
Method
The night before, combine the oats and almond milk in a jar or container. Cover and refrigerate overnight.
In the morning: Add the soaked oats and almond milk mixture to a blender.
Add the protein powder, cooled coffee, flaxseeds seeds (if using), cinnamon, and a few ice cubes.
Blend until smooth and creamy. Taste and adjust if needed - add a little honey or maple syrup if you want a touch of sweetness.
Enjoy immediately, or pour into a bottle and take it with you on the go!
Blackcurrant, chia and coconut water
A refreshing smoothie packed with antioxidants from blackcurrants, hydrating coconut water, and fibre-rich chia seeds.
Light yet nourishing, it's the perfect blend to energise your day and support overall wellness.
MAKES: 1
Preparation time: 10 minutes
1 Tbsp chia seeds
1 cup coconut water
½ cup blackcurrants (fresh or frozen)
1 tsp honey or maple syrup (optional, to taste)
A few ice cubes
Optional: add beetroot or berry powder to boost nutrients
Method
Begin by soaking the chia seeds in ½ cup of the coconut water. Stir to combine and set aside for 10 minutes.
Add the soaked chia mixture, blackcurrants, remaining coconut water, sweetener (if using), and ice cubes to a blender.
Blend to your desired consistency (I personally like the texture of the chia seeds).
Greens, avocado and mint
A cooling green smoothie that’s as revitalising as it is nourishing.
Spirulina adds an extra hit of plant-based nutrients and fresh mint leaves add a wonderful freshness.
Perfect for a morning detox or afternoon refresh.
MAKES: 1 large smoothie
Preparation time: 5 minutes
1 ripe avocado, roughly chopped
1 cup spinach or kale (packed)
5 fresh mint leaves
1 tsp spirulina powder
300ml raw cold pressed apple juice or cold coconut water (approx)
Juice of ½ lemon
1-2 tsp honey or maple syrup (optional, to taste)
A few ice cubes
Optional extras: 1 scoop protein for extra boost
Method
Add all ingredients to a blender.
Blend until smooth and creamy.
Taste and adjust sweetness or lemon juice if needed.
Breakfast salad with egg and avocado dressing
It might sound a bit topsy-turvy, but a salad can be a surprisingly tasty and nourishing way to start the day.
I love combining fresh, vibrant greens - whether it’s tender baby spinach or something more robust like kale. Toasted seeds add crunch, sprouts bring a fresh bite, and creamy avocado ties it all together beautifully.
A bit of crispy bacon is a delicious extra, but definitely not essential. It’s all about what makes you feel good.
This salad should capture what you enjoy. I love topping mine with poached eggs, but you might prefer none. Steamed greens like broccoli, asparagus or beans are another favourite addition of mine.
I have added my favourite avocado dressing to serve alongside as it is high in protein and packed with goodness!
SERVES: 1
Preparation time: 30 minutes (approx)
Cooking time: 10 mins (depending on your toppings)
Skill: Easy
1 large handful of baby spinach or chopped kale (about 40g)
1 Tbsp mixed toasted seeds
(e.g. pumpkin, sunflower, sesame)
1 poached egg
1-2 rashers streaky bacon, cooked until crispy
½ cup cooked green beans, broccoli, asparagus or edamame beans
Salt and freshly cracked pepper, to taste
A squeeze of lemon juice or drizzle of vinaigrette (optional)
Avocado dressing (makes ½ cup)
50ml aquafaba (chickpea brine)
½ ripe avocado
½ small raw onion roughly chopped
Juice of ½ lemon (about 1-2 Tbsp)
¼ cup olive oil
Salt and pepper, to taste
Method
Wash the leaves. If using kale I like to sprinkle over a little salt and massage it into the leaves. This helps to soften them a little.
Toast the seeds.
Prep your chosen vegetables - steam or blanch lightly.
Cook the bacon if using and soft poach an egg.
To assemble, place the leaves on a plate, sprinkle over the toasted seeds, crispy bacon and vegetables, drizzle over a little olive oil and sprinkle of salt.
Top with the egg and serve the avocado dressing alongside.
To make the avocado dressing
Add aquafaba, avocado, onion, lemon juice, and a pinch of salt and pepper to a blender or stick blender cup.
Blend until smooth and creamy.
Drizzle in the olive oil while blending until it emulsifies. Add a pinch of salt. Taste and adjust seasoning.
Chill until required (will last in fridge up to 3 days).
