"It’s a common misconception that food that’s good for you must be boring, tasteless or overly complicated. I’m here to tell you it isn’t."
She believes eating well can be exciting, delicious and accessible without breaking the bank.
While family life is often hectic and spending hours in the kitchen preparing nourishing meals for the family is not an option for many people, Pound, who is a full-time working mum with three young daughters, likes to go with simplicity, choosing a handful of nutrient-dense ingredients and using clever cooking techniques to make meals in no time.
"I share my favourite, everyday recipes and useful tips to help you embrace this approach, even on the busiest of days."
Cooking at home with whole foods has never been more important as it allows people to take control of what they eat and choose ingredients that nurture their bodies unlike the ultra-processed foods they are often tempted by due to convenience.
"As we face increasingly sedentary lifestyles due to work demands and screen time, I believe prioritising home cooking is vital for our health."
She believes the connection between what people eat and how they feel is incredibly powerful.
"Food not only impacts on our physical health but also plays a significant role in our emotional and mental wellbeing."
"It doesn’t have to be this complicated. We need to simplify our approach and focus on nourishing our bodies with what humans are naturally designed to consume - whole unprocessed, nutritious, seasonal, delicious foods - real food."
Adding to the confusion is that some processed foods are not bad for people such as canned tomatoes and beans which are accessible, convenient and cost-effective.
"It’s more about making smart choices - opt for processed foods that are less harmful and still offer some nutritional value, rather than relying on the many highly processed options at supermarkets."
She is also a big fan of getting children involved with food and cooking so they can learn positive messages about food and skills for later in life.
"When kids participate in meal planning and preparation, they are more likely to choose healthier options and be open to trying new foods."
As a busy mum herself, Pound, a nutritionist, knows how hard it is to juggle a busy schedule while also providing nutritious meals so she focuses on meals that fit into the following categories - super simple, uncomplicated and great for beginners; fast, prepared in under 30 minutes using quick-cooking ingredients; fussy eaters, adding hidden vegetables and freezer-friendly, meals prepared in advance and stored for later.
Her new book is split into chapters on salads, abundance bowls, pasta, easy weeknight meals, lunch box treats and simple sweets.
The book
Family Food by Sarah Pound, published by Plum, RRP: $49.99, photography by Mark Roper
Vietnamese chicken bowls
Whenever I crave Vietnamese, which is a lot, this chicken bowl always delivers. I love how all the elements - the chicken, fresh herbs and crunchy toppings - make it a standout dish I could enjoy any day of the week.
Serves 4
Ingredients
600g boneless and skinless chicken thighs
2 Tbsp fish sauce
1 Tbsp honey
1 Tbsp soy sauce
1 Tbsp lemongrass paste
270g vermicelli noodles
¼ iceberg lettuce, finely shredded
1 large carrot, grated or shaved with a julienne peeler
1 large Lebanese cucumber, grated or shaved with a julienne peeler
1 large handful of coriander leaves, roughly chopped, plus extra to serve
1 handful of Thai basil or Vietnamese mint leaves (optional)
80g (½ cup) roasted salted peanuts, roughly chopped
Nuoc mam sauce
3 Tbsp fish sauce
2 Tbsp caster sugar, brown sugar or palm sugar
3 Tbsp freshly squeezed lime juice
1 long red chilli, finely sliced
Method
Start with a simple marinade. Place the chicken in a shallow bowl, mix together the fish sauce, honey, soy sauce and lemongrass paste and pour over the chicken. Set aside to marinate for 10-15 minutes - the longer the better.
Heat a large frying pan over medium-high heat. Add the chicken and marinade and cook for 4-5 minutes on each side until golden brown and fully cooked through.
Remove and set aside until ready to serve.
Bring the kettle to the boil and place the vermicelli noodles in a large heatproof bowl. Pour the boiling water over the noodles, cover with a plate and set aside to cook according to the packet instructions, usually about 5 minutes.
Alternatively, cook the noodles in a large saucepan of boiling water for 3-5 minutes. Drain and rinse under cold water to stop the cooking process. You can use a clean tea towel to absorb any moisture from the noodles.
Now for the nuoc mam sauce. Place all the ingredients and 3 Tbsp water in a small bowl and stir until the sugar dissolves.
Combine the lettuce, carrot, cucumber and herbs in a large bowl. Drizzle on a little of the nuoc mam sauce and gently toss through.
Slice the chicken. Divide the noodles among serving bowls, then add the chicken and salad.
Drizzle on the remaining nuoc mam sauce and top with the extra coriander and the peanuts.
Cherry tomato, cucumber and green bean risoni with golden haloumi
Simple, tasty and quick to make, here’s a great meal option that’s full of vibrant ingredients. It will come as no surprise that I adore risoni - it’s versatile and light, making it the perfect base for a refreshing salad like this one.
Serves 4
Ingredients
300g (1½ cups) risoni (orzo) pasta
2 Tbsp extra-virgin olive oil
200g cherry tomatoes, halved
6 baby cucumbers, roughly chopped
1 handful of green beans, trimmed and roughly chopped
4 spring onions, finely sliced
1 large handful of mint leaves, roughly chopped
1 handful of dill, roughly chopped
80g (½ cup) pitted kalamata olives, roughly chopped
105 g (¾ cup) pumpkin seeds and/or sunflower seeds, toasted
Salt flakes and freshly ground black pepper
200g haloumi, cut into cubes or thick strips
1 tsp pure maple syrup
½ pomegranate, seeds removed (optional)
Garlic and maple syrup vinaigrette
2 Tbsp extra-virgin olive oil
1 Tbsp apple cider vinegar or white wine vinegar
1 tsp Dijon mustard
1 tsp grated garlic
1 tsp pure maple syrup
Good squeeze of lemon juice
Method
Bring a large saucepan of salted water to the boil.
Add the risoni and cook until al dente. Drain and rinse under cold water to stop the cooking process. Stir through 1 Tbsp olive oil so the pasta doesn’t stick, then set aside.
Get your salad base ready. Combine the risoni, cherry tomatoes, cucumber, green beans, spring onion, mint, dill, olives and seeds in a large serving bowl. Season well with salt and pepper.
Heat the remaining olive oil in a non-stick frying pan over medium-high heat. Add the haloumi and pan fry for 2 minutes on each side until golden. Drizzle in the maple syrup and continue to cook until the syrup is caramelised and the haloumi is deep golden. Set aside.
For the dressing, whisk together the vinaigrette ingredients and season well. Add half the vinaigrette to the salad and gently toss to combine. Add the haloumi and drizzle on the remaining vinaigrette. Sprinkle the pomegranate seeds on top and serve.
Storage tips
• If making ahead or for guests, dress the salad just before serving to keep it fresh.
• Store any leftover vinaigrette in an airtight container in the fridge for up to 1 week.
• Leftover salad can be kept in the fridge for up to 3 days
Mediterranean salmon with pearl couscous and cucumber salsa
While salmon isn’t my favourite fish, I can’t help but appreciate how this recipe makes it so easy to enjoy. With no fuss and plenty of flavour, this balanced meal, ideal for any weeknight dinner, will leave you feeling good about what you’ve eaten.
Serves 4
Ingredients
300g (1½ cups) pearl couscous
1 Lebanese cucumber, diced
150g cherry tomatoes, halved
110g (½ cup) pitted and halved green olives
75g (½ cup) currants, soaked in boiling water for 30 seconds and drained
1 handful of basil leaves, roughly torn
80g (½ cup) walnuts or pine nuts, toasted
75g (½ cup) soft goat’s cheese or feta
80ml (⅓ cup) extra-virgin olive oil
1 tsp sweet paprika
4 x 150g salmon fillets, cut into large cubes
Herbed buttermilk dressing
80ml (⅓ cup) buttermilk
3 Tbsp mayonnaise
1 large handful of basil leaves
1 large handful of flat-leaf parsley leaves or dill (optional)
½ tsp grated garlic
salt flakes and freshly ground black pepper
Method
Bring a saucepan of water to the boil. Add the pearl couscous, turn the heat down to low and simmer according to the packet instructions until tender, about 8-10 minutes. Drain and rinse the couscous under cold water to stop the cooking process.
Set aside to cool slightly.
Make the herbed buttermilk dressing. Combine all the ingredients in a small food processor (or use a hand-held blender) and blend until smooth. Season with salt and pepper, then set aside.
Tip the couscous into a large bowl. Add the cucumber, cherry tomatoes, olives, currants, basil, nuts and cheese. Drizzle on half the olive oil, season to taste and gently toss. Set aside.
Now for the salmon. Combine the remaining olive oil with the paprika and a pinch of salt, mix well, drizzle over the salmon and gently toss. Heat a large, heavy-based frying pan over medium-high heat, add the salmon and cook for 3-4 minutes on all sides until golden brown on the edges and just cooked through.
Serve it up. Divide the couscous salad between serving bowls, top with the salmon and a generous drizzle of the dressing.
