Embracing healthy eating habits early in the year can set a positive tone for the months ahead. It’s about more than just weight management: a diet abounding in nutrient-rich foods fuels us for optimal physical, mental and emotional well-being.

Good nutrition influences every aspect of our lives in subtle and profound ways.

Eating a diet abundant in colourful vegetables, fresh fruits and wholegrains provides the essential vitamins, minerals, protein, antioxidants and fibre our bodies need to thrive. They all help enhance our energy levels, sharpening our focus and lifting our mood, allowing us to engage fully with our daily activities.

Instead of restricting certain foods or labelling them “bad”, focusing on the positive impact of wholesome options encourages a more sustainable and enjoyable approach to eating. By building realistic and achievable healthy habits, we’re more likely to succeed in maintaining them.

Incorporating plenty of vegetables and fruits into our meals adds vibrancy and balance, contributing to better digestion, immune support and disease prevention.

Wholegrains provide lasting energy and essential nutrients, keeping us satisfied and energised throughout the day. Staying hydrated and making time for movement can enhance the benefits of nutritious eating.

The next three recipes prove that healthy eating doesn’t mean skimping on flavour or satisfaction.

Mexican glazed salmon with mango salsa

Salmon is a good source of iron and omega-3. Rubbing the succulent fillets with a sweet and spicy rub and pairing them with a vibrant and zesty mango salsa is a delicious way to nourish yourself.

INGREDIENTS

• 4 x 175g salmon fillets, skin on or removed, pin-boned
• 1 tbsp extra virgin olive oil
• cooked white or brown rice to serve

Spice rub

• 3 tbsp brown sugar
• 2 tsp sweet smoked paprika
• 2 tsp onion powder
• 2 tsp garlic powder (or grated garlic)
• 1-2 tsp chilli flakes
• 2 tbsp extra virgin olive oil, plus extra if needed

Mango salsa

• 2 mangoes, diced
• 400g can corn kernels, drained
• 1 small red onion, finely diced
• 1 jalapeno chilli, finely diced
• 1 large handful coriander leaves, finely chopped
• 2 avocados, diced
• 2 tbsp extra virgin olive oil
• 1 tbsp honey
• juice of 1 lime
• 1 tsp salt flakes

METHOD

1. To make the spice rub, combine the brown sugar, paprika, onion and garlic powders, chilli flakes and olive oil in a small bowl. Rub the spice mix all over the salmon fillets and set them aside.
2. For the mango salsa, place the mango, corn, onion, jalapeno and coriander in a medium bowl. Toss together, then add the diced avocado. Mix the olive oil with the honey, lime juice and salt in a small bowl and drizzle over the salsa. Gently toss to combine.
3. Heat 1 tablespoon of olive oil in a large frying pan over medium heat. Add the salmon, skin-side down (if it has skin), press down with a spatula and fry for 3-4 minutes on each side until golden and just cooked through. Remove the salmon from the pan but keep the pan juices.
4. Divide the cooked rice among 4 serving bowls. Top with the crispy salmon and pour on the reserved pan juices. Divide the mango salsa among the bowls and serve.

Serves 4

Chicken and edamame rice bowl

This healthy, satisfying salad combines tender chicken, brown rice and colourful vegies which add crunch and a burst of flavour to every bite.

INGREDIENTS

• ⅓ cup brown rice, rinsed and drained
• pinch sea salt flakes
• 1 tsp chicken stock powder
• 200g chicken breast, skin and fat removed
• 1 tbsp rice wine vinegar
• 1 cup red cabbage, very finely shredded
• 1 lebanese cucumber, sliced
• 1 large carrot, grated or peeled lengthwise
• 1 cup frozen edamame beans, thawed
• ½ avocado, sliced
• 3 spring onions, finely sliced
• 1 tbsp black sesame seeds
• 1 tbsp fried shallots, to serve (optional)

• Kewpie mayo, to serve (optional)

Tamari and honey dressing

• 2 tbsp tamari
• 1 tbsp fish sauce
• 1 tbsp rice wine vinegar
• 1 tsp honey
• 1 tsp sriracha sauce (optional)

METHOD

1. In a medium saucepan, add 1 cup of water, the rice and a pinch of salt. Bring the water to a boil, then turn the heat down to a gentle simmer. Place the lid on and cook gently for 20-25 minutes. Turn off the heat and let the rice sit for 5 minutes with the lid still on. Fluff with a fork.
2. In a separate medium saucepan, bring 6 cups of water to a boil. Once boiling, add the chicken stock powder and chicken breast. Turn the heat down to a gentle simmer and cook for 10-12 minutes. Remove the pan from the heat, put the lid on and leave the chicken in the liquid for up to an hour, if you can, then remove and slice.
3. Add the cooked brown rice and rice wine vinegar to a large bowl and stir well. Then add the red cabbage, cucumber, carrot, cooked chicken, edamame beans, avocado, spring onion and black sesame seeds. Gently toss the ingredients together.
4. For the dressing, whisk all the ingredients in a small bowl or shake them together in a lidded jar. Pour the dressing over the salad and toss through. Serve with a sprinkle of fried shallots and a teaspoon of Kewpie mayo on the side, if desired.

Serves 2

Asian beef salad

Zingy and big on flavour, this salad is packed with a rainbow of fresh vegetables such as red cabbage, cucumber and carrots, plus beef for extra nutrients. Best of all, you can have it on the table in about 20 minutes.

INGREDIENTS

• 500g eye fillet or rump steak, cut into 2-3 smaller pieces (each about 5cm thick)
• chopped roasted peanuts and sliced red chilli, to serve

Marinade

• 3 tbsp fish sauce
• 2 tsp brown sugar
• 2 garlic cloves, finely diced
• 1 lime, juice squeezed

Asian salad

• 250g vermicelli noodles
• 2 cups red cabbage, finely shredded
• 1 red capsicum, cut into thin strips
• 2 carrots, grated or peeled with a julienne peeler
• 1 lebanese cucumber, sliced
• 1 cup bean shoots
• ½ cup mint leaves
• ½ cup Thai basil (optional)

Chilli-lime dressing

• 1 lime, juice squeezed
• 3 tbsp fish sauce
• 1 tbsp brown sugar
• ½ red chilli, finely sliced

METHOD

1. For the marinade, mix the fish sauce, sugar, garlic and lime in a medium bowl or lidded container and add the beef, stirring to coat. Cover and marinate for at least 30 minutes, but overnight is even better.
2. Place a medium frying pan or barbecue on high heat. Cook the beef for about 5 minutes on each side for rare (or longer depending on your preference and the size of the steaks). Remove and set aside on a plate to rest for 10 minutes before slicing into strips.
3. Prepare the vermicelli noodles according to the packet instructions (I usually soak them in a bowl of boiling water for 3-5 minutes with a plate on top). Drain and rinse them in cold water. If they’re still wet, drain them on a paper towel.
4. For the chilli-lime dressing, mix ingredients in a small bowl or lidded jar and adjust to taste. It should be tangy with a little heat and sweetness.
5. To assemble the salad, combine the noodles, cabbage, capsicum, carrot, cucumber, bean shoots, mint and Thai basil (if using) in a large serving bowl or individual bowls, if you prefer. Add the beef strips and drizzle over the dressing. Scatter chopped peanuts and fresh red chilli slices over the salad and serve.

Serves 4