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5 Minute High Protein BreakfastHere is a simple 5 minute breakfast recipe that contains over 30 grams of protein. If you're after improved metabolic health, better blood sugar stabilization, improved energy levels, less afternoon cravings and better hormonal health then you want to start your day with a minimum of 30 grams of protein. THE TOTAL PROTEIN IN THIS MEAL - 4x eggs (1 egg = 6 grams) + 2x tbsp almond butter (1 tbsp = 4 grams) = 32 grams. The benefits of this meal: Eggs - protein, choline, B vitamins, vitamin A & D Spinach - fibre and antioxidants Apple - fibre and carbohydrates Almond butter - healthy fats and vitamin E
Chickpea And Tuna PattiesThese chickpea and tuna patties are an easy, plant-based and budget friendly high protein recipe. If you're trying to get more protein in your diet and need a break from animal proteins, then look no further and give this recipe a go! They contain tuna, chickpeas & eggs - 3 great sources or protein sources. They are also a great meal prep option or make-ahead dinner option. These patties are super nourishing and can be whipped up in a matter of minutes like many of my recipes.
High Fibre Strawberry SmoothieThis high-fibre strawberry smoothie is supportive of gut health, skin health and is balanced to support stable blood sugar levels. Here are some benefits to this smoothie: MCT oil - provides your brain and body with a rapid fuel source, it can help reduce brain fog & keep glucose levels in check. Healthy fats also help to elongate blood sugar keeping you feeling satiated, along with supporting hormonal health & skin health. Hemp seeds - a wonderful plant-based source of omega-3 and protein. They are also a great source of vitamin E, other minerals & are a great skin loving food. Psyllium husk - an amazing prebiotic which promotes healthy colonies of probiotics to grow in the gut. It's also a great source of soluble fiber which can help with lower cholesterol & supporting healthy lipid levels, along with helping to relieve constipation. Protein powder - no smoothie is complete or balanced without protein. It helps to ensure the smoothie supports stable blood sugar levels & energy levels. It also provides your body with essential amino acids to support overall health & wellness. Strawberries - are rich in vitamin C & antioxidants. Berries are one of my top fruits to enjoy which are more supportive of blood sugar levels as they are lower on the GI index. Cauliflower - a great way to get in extra veggies and fibre to further support the microbiome. Cauliflower is also a great liver loving food.
Easy Prawn CurryThis easy prawn curry dish is a staple in our home!! It's so simple to make and of course is so nourishing and delicious!! It's loaded with good for you ingredients such as: healthy fats from the coconut cream, protein from the prawns, fibre for a healthy microbiome from all the veggies, organic rice for a wholefood carbohydrate source., and it also has anti-inflammatory benefits from the turmeric.
5 Minute Omega-3 Rich Breakfast Or Lunch PlateThis is an extremely nourishing and quick breakfast or lunch meal you can make that is rich in omega-3 healthy fats. Omega-3 fats are essentail, we must consume them daily for great health. Omega-3 fats help to support brain health, hormonal balance, inflammation, cellular health, healthy cholesterol levels and so much more! This meal is also rich in antioxidants and fibre from the leafy greens, protein from the salmon and probiotics from the sauerkraut making it a very balanced and norishing way to start the day!
Easy Butter Bean & Lentil SoupThis butter bean and lentil soup is a super warming and nourishing dish to enjoy on these cooler winter nights. It's high in fibre to support gut health from the beans, lentils and vegetables, it's also rich in antioxidants and plant-based protein which is important to help balance out blood sugar levels.
White Bean & Veggie SoupThis white bean and veggie soup recipe is an easy, plant-based dinner meal that's light, warming and nourishing. It's high in fibre, and if you make it using homemade bone broth it makes the soup more nutrient dense and gut-supportive. If you're vegetarian or vegan you could always make a veggie broth or simply add vegetable stock instead. This recipe is also great to make ahead of time, or it makes a perfect dish to keep in the freezer for nights when you need something quick and light to warm up.
Skin Loving Salmon, Avocado & Quinoa BowlThis is a super simple, skin loving, hormone balancing, gut loving, pregnancy friendly dinner recipe. It's full of anti-inflammatory skin loving fats, good quality protein for blood sugar support, fibre for gut health and alkalizing greens.
Curried Cauliflower & Chickpea SaladThis was a meal I threw together a few nights ago with leftover ingredients I had in my fridge, and it turned out to be deeelicious! It’s high in plant-based protein from the chickpeas and quinoa, it’s high in fibre to support gut health and contains a yummy dressing made from yoghurt and olive oil to provide your body with healthy body loving fats. I hope you enjoy this as much as we did!
Homemade Baked BeansI LOVE baked beans, however I stopped buying them many years ago because all store bough baked beans are full of sugar and not-so-good for you ingredients. While being on lockdown for COVID-19 I decided it was time to get creative and create my own healthy version of baked beans, so here you go, it’s much more nutritious and delicious as it contains wholefood ingredients. You can enjoy it on its own on toast, or with a side of avocado, or top with eggs if you desire.
Corn, Cauliflower & Haloumi Spiced FrittersI was challenged by Countdown to create an easy and affordable recipe using 5x key products from their Great Price range. I landed on creating these delicious Corn, Cauliflower & Haloumi Spiced Fritters. This is a perfect lunch or dinner option to warm you up in winter. During the colder months I notice things get more expensive which is why shopping the Great Price range at Countdown is such a great option to help stick to the weekly budget. Not only are these fritters wallet friendly, they are also a good source of fibre and healthy fats – yum!
White Bean SaladThis vegan friendly white bean salad makes a quick nutritious lunch or dinner that is high in fibre and plant-based protein. You can enjoy it on toast or if weight loss is your goal enjoy it alongside a big fresh green salad for a lower carbohydrate meal.
Plant-Based Nourish BowlThis super easy to make bowl is wallet friendly and loaded with good for you ingredients. This week I’ve partnered up with Countdown Supermarkets for their More Good campaign to share this healthy, affordable and yummy recipe! This is a fantastic lunch or dinner option. It’s jam packed with vitamins, minerals and fibre from all the vegetables, protein for blood sugar balance from the chickpeas and anti-inflammatory fats from the avocado (which also helps to keep you full for longer and calm). What’s your go-to healthy recipe?
Lentil, Tomato & Kale Stuffed Sweet PotatoThe ultimate vegan comfort food. It’s also a great dish to impress meat lovers with. My hubby can vouch for that, he’s not much of a lentil lover but gave this dish a 9/10! I often encourage people to include more plant foods into their diets and enjoy at least one meat free day each week. Plant based foods are easy on the digestive system and are very alkalizing. This loaded sweet potato is perfect for a quick and easy weekend night meal, it’s high in protein, fibre and is very filling and satisfying.
Spicy Prawns Over Cauliflower RiceIf you’re needing a quick meal to make after a long day then this recipe is for you! It’s a light dinner meal you can make in 15 minutes which is high in fibre from all the vegetables, high in healthy fats and high in protein.
Simple Tuna Poke Meal Prep Bowl

I love poke bowls, they are so healthy because often they are loaded with wholefood ingredients, and this simple tuna poke bowl is no different. It’s a great recipe to make in the weekend to enjoy for lunches throughout the week. It’s high in fibre from all the fresh vegetables, contains protein, healthy fats and wholegrain carbs from the quinoa, so it ticks all the right boxes for a healthy balanced lunch!

Sweet Potato & Carrot WafflesThis is a really easy and fun recipe to make. It’s great for breakfast topped with an egg and avocado and a handful of leafy greens, or enjoy it for lunch and dinner alongside a fresh salad and a fried or poached egg.
Liver Loving Green SoupThis liver loving green soup is a light, warming and anti-inflammatory. It contains broccoli, leek, garlic and turmeric which all contain substances that help support liver detoxification. This nourishing soup also contains nutrients to help keep your immune system strong and vital during these cooler months. It’s a delightful soup to enjoy when you feel like something light, or if you work late and need a lighter meal to digest when you get home this soup is the perfect option for you! Enjoy this as it is or with my homemade go-to gf loaf.
Easy Vegetable Loaded Red Lentil DahlThis delicious dish is so warming, comforting and grounding. It’s an ayurvedic style dish that nourishes the body and soul as it’s full of health promoting ingredients. It’s immune-boosting from the turmeric, ginger, cumin and garlic, anti-inflammatory from the turmeric and ginger, supports digestion with the cumin, ginger and cayenne pepper, it’s high in protein from the lentils and very high in fibre from the lentils and vegetables which also supports digestion. It’s a wonderful plant-based dish to include into your lifestyle.
Quinoa & Lentil Stuffed CapsicumA fun simple vegetarian dish that is high in protein and fibre. It only takes 15 minutes to prepare and then you can pop the quinoa and lentil stuffed capsicums into the oven and walk away. Enjoy this alongside a salad.
Cleansing Raw Salad With Herb DressingThis cleansing raw salad with herb dressing is a great recipe to make during meal prep on a Sunday. It keeps well in the fridge for 2-3 days. Raw colourful salads are a fantastic way to increase the nutrient density of your diet, especially when you add fresh herbs. Herbs are extremely cleansing and are loaded with antioxidants.
Veggie Loaded Egg “Wrap” (5 min meal – video included)

This is a fantastic breakfast, lunch or dinner recipe. What I love most about this recipe is that it can be whipped up in around 5 minutes. It’s also super versatile, you can add any salad ingredients you like into the middle, you can also use any leftover meat (chicken, lamb, steak) or even deli meat if you fancy the extra protein hit. This recipe is also loaded with health-promoting ingredients - healthy fats, protein, viatmin C, as well as lots of other vitamins and minerals from the vegetables and herbs.

5 Minute Rocket & Chickpea SaladWhen I asked you guys what you wanted more of on my Instagram stories so many of you said ‘easy lunch options to make at work’, so here you have it, my first simple recipe you can make at the office. This rocket and chickpea salad you can make in 5 minutes. It’s high in protein and healthy fats to help keep your blood sugar levels stable, which helps to keep your energy levels high. Let me know if you enjoyed this post and would like to see more blogs/videos like this in the comments below. Also any suggestions for future blog posts are always welcome!
Epic Healthy PlatterThe festive season is upon us which means more entertaining. No matter what the event, if it’s yours or a friends, at any social gathering a grazing platter is always welcome! And it doesn’t need to be complicated. You can make an epic healthy platter in no time. Enjoying a healthy platter is also a great way to keep your health in check, let me show you how… Think colours - crisp veggie sticks, colourful dips, cold-cuts of meat, nuts, dried fruit, crackers, fancy cheese. Have fun with it! This platter I created is one that I often make with lots of fresh ingredients. The best part is that I literally made this in about 15 minutes as you only need to chop up a few ingredients, add some ingredients into small bowls, then throw the rest onto a chopping board. Sometimes I like to get fancy and make my own pesto, hummus and fancy snacks, but during this time of year I prefer to keep it simple and buy the ingredients.
15 Minute Pesto Pasta (Vegan friendly)The ultimate lazy dinner which is packed with health benefits. I’ve featured this 15 minute pesto pasta recipe on my Instagram stories a few times recently, it’s a meal my hubby and I have been enjoying at least once a week over the past few months, and because I’ve received so many messages asking for the recipe I thought it was time for me to finally write it down so I can share it with you all! It’s the perfect meal to whip after a long day. It’s plant-based, high in protein, healthy fats and loaded with leafy greens and fibre to support optimal gut health. You can keep it simple as per my recipe or add additional ingredients if you’re feeling a bit extra, such as sliced fresh cherry tomatoes, stir-fried broccoli, prawns or meat of choice. I personally like it with extra stir-fried veggies such as broccoli for an extra nutritional boost.
Simple Prawn Salad (15 Minute Meal)A healthy, light and fresh salad which can be whipped up in no time! This delicious prawn salad is filled with healthy fats, protein, greens vegetables and lots of fibre, all the beautiful nutrients our body needs to thrive and feel nourished!
Quinoa Burrito BowlWho doesn't love a burrito bowl, especially when it contains whole food ingredients and you can whip it up in 15 minutes! It's the NB nutrition way - simple, healthy, quick! If I'm not in the mood to make dinner but still want to fill my body with goodness this is one of my go-to's. It's high in fibre, vegetarian protein and healthy fats from the delicious avocado dressing. It's also a fantastic meal to make when meal prepping as well to enjoy as lunches or a pre-made dinner during busy weeks.
Coconut Quinoa Curry (slow cooker)If you don't have much time to cook, work long hours, want to eat healthy but don't know where to start, then pull out your slow cooker, dust it off, chop up a few ingredients, and give this recipe a try! I really encourage simplicity and focusing on wholefoods when it comes to cooking, and this recipe is no different. I love a recipe when you can cook once and eat twice, and this is what my husband and I like to do with this recipe. Or, if you have a family to cook for then this is the perfect recipe for you! Winter is now upon us which calls for more warming, grounding dishes. This coconut quinoa curry is a recipe my husband and I have been enjoying regularly over these cooler months. It's a great recipe which you can prepare in 10 minutes or less, then turn on the slow cooker and walk away for a few hours. I like to cook this meal to enjoy two nights in a row for when our schedules are busy to save cooking time, you could also freeze the leftovers to enjoy another week.
Asian Soba Noodle SaladI played around in the kitchen the other week and created this Asian soba noodle salad, it was delicious so I had to share it with you. It's another easy peasy #NBnutrition meal that you can whip up in under 15 minutes, because if you know me you'll know I'm all about simplicity when it comes to cooking, and this fun salad is no exception! Serves 2 as a main or 3 as a side salad enjoyed alongside your choice of protein.
Red Rice, Avocado & Haloumi SaladDid someone say haloumi? Yes, I sure did... I haven't posted a recipe containing dairy yet, as I'm dairy free (minus the odd ice-cream treat ... #guilty! It's my weakness). Anywho, I thought it was time to create something different for you guys so I created this delicious red rice, avocado, and haloumi salad. I'm not completely against dairy, some people tolerate it well, others don't, it really comes down to the individual. I personally do not tolerate it well which is why I never post any recipes containing dairy. I took dairy out of my diet 10+ years ago, but on the odd occasion, I can enjoy small amounts of it. This nutritious salad can be paired nicely with a protein source to make it a well-balanced meal. I like to enjoy it with salmon or roast chicken.
Cleansing Quinoa, Carrot & Almond SaladSimple. Fresh. Easy. That’s the NB nutrition way! This cleansing quinoa, carrot, and almond salad is a wholesome nourishing meal which can be enjoyed as a side dish or main. It's of course completely gluten free, dairy free and sugar-free. It's loaded with vegetarian protein as well as being full of good-for-you satiating fats, and lots of fibre. What's not to love! This salad serves 4-5 as a side, or, 3 as a main.
Brown Rice Salad with Asparagus and WalnutsThis brown rice salad with asparagus and walnuts is so perfectly balanced with the trifecta of salad ingredients: something crunchy (chopped walnuts), something bright-tasting (fresh and zesty lemon juice) and something sweet (raisins). Nutty, crunchy with a touch of sweetness and a delicious lemony kick from the dressing, what more could you want? Being a nutritionist I like to make sure my recipes are well balanced, and this one ticks all the boxes for being the perfect side dish alongside your choice of protein. What's good about it It contains whole grains from the brown rice (rich in b-vitamins and some minerals), leafy greens (fantastic for the liver and very alkalizing ), asparagus (loaded with vitamin A, C, E & K), walnuts (a beauty food rich in omega 3), garlic (keeps your immune system in check), raisins (good source of antioxidants) and is super high in fibre.
Tamari Tempeh with Kale & Lentil Salad (15 min meal)Spring has sprung which means our bodies naturally call for lighter, fresher meals. This simply prepared tamari tempeh with kale and lentil salad lacks in neither flavor nor nutritional benefits, and comes together start to finish in about 15 minutes. It's loaded with vegetarian protein, fibre, and other good-for-you nutrients to fuel and nourish your body. It’s the perfect meal to cook for company on a weeknight when lack of time requires a quick yet elegant meal. If you try this recipe, be sure to leave a comment and let me know what you think! Better yet, show me by taking a picture and tagging it #nataliebradyhealth on Instagram! I seriously love seeing what you guys cook up!
Baked Eggs & Veggies – One Pan MealIt doesn't get much simpler than this, baked eggs and veggies one-pan meal. The perfect easy to prep weeknight lunch or dinner meal, or weekend breakfast. It's a dish which you can add any veggies to you like. Have some fun with this recipe and see what delicious combinations you can come up with.
Lentil Spaghetti BologneseThe whole family will love this quick and easy vegetarian version of spaghetti bolognese. Even my meat loving husband was very impressed! This lentil spag bowl comes together in no time and is flavourful, hearty, protein and fiber rich. This recipe serves 3-4.
Beetroot Carrot Quinoa FrittersThis is a simple, healthy meatless dinner which you can whip up in no time! These delicious fritters are full of wholesome ingredients and are gluten-free, dairy-free and sugar-free. What I love about them is that they not only taste great, but they marry well with so many different ingredients such as feta cheese, leafy greens, avocado, herbs, fresh lemon juice. You can enjoy them on their own hot or cold, or enjoy them in a gluten-free burger bun as a meatless burger, top them with poached eggs or enjoy them as they are with a salad on the side. What's also great about them is that they are a good source of protein and fibre. This helps to fill you up and keep blood sugar levels stable. Thus making these beetroot carrot quinoa fritters the perfect food if you're watching your weight and wanting to boost your nutrition intake.
Easy Zucchini FrittersThese fritters are unbelievably easy to make, containing only 7 ingredients (mostly spices). It’s the perfect lazy weekday dinner meal for 1, or weekend breakfast or lunch meal. They are wonderfully nutritious, vegetarian and paleo friendly. The trick to making these zucchini fritters work is by making sure you drain any excess moisture from them by squeezing the living daylights out of the zucchini once grated. Another trick is if you salt the grated zucchini and let it drain in a sieve in the sink, the salt will help draw out the excess water. Play around and have some fun with this recipe. You could easily add 1/2 green onion to it, sliced up bacon, or sliced red capsicum for something a little different.
Green Goddess Quinoa Spring Rolls with Tahini Dipping SauceI love finding yummy and fun ways for people to get more greens into their diet. Green veggies are the ultimate super food as they are loaded with vitamins, minerals and fibre. Coupled with quinoa, another super food which is high in protein and fibre and avocado which is full of beautiful healthy fats, you have yourself a super healthy, light, fresh, cleansing and delicious meal. To make them even better, dip these in my favourite tahini dipping sauce, this sauce is seriously flavourful, super dreamy and perfect for these rolls. I think you will love it! It’s the perfect light lunch or dinner meal.
Quinoa & Greens Vegan Detox Bowl – 15 minute mealWhen I don’t know what to make for dinner or if I don’t have many ingredients in the house my go-to is often a big delicious salad bowl. They are simple, convenient, nourishing and yummy. It may look like it took a while to prepare but it took me 15 minutes all up! 20 if I’m moving slowly. All you need is a few basic ingredients and you’re good to go! This contains a few staple ingredients I always have in my home (quinoa, organic canned chickpeas, leafy greens). Top it off with my favourite tahini dressing and you’ve got yourself an easy, yummy, light lunch or dinner. Next time you’re short on time and don’t know what to make give this a shot! It’s simple vegan food at its finest.
Mexican Quinoa Bowl (Slow Cooker Meal)Family friendly, easy, nutritious and delicious! This slow cooker mexican quinoa bowl is the perfect meal to make any night of the week. It’s bursting with delicious healthy ingredients. All you have to do is prep all the ingredients, throw them in a slow cooker, then walk away. It’s that simple! If you’ve seen my other recipes you may realize that I’m all about simple, easy and quick meals, and this recipe is no different! This dish is great on its own in a bowl topped with fresh avocado or guacamole or you can easily enjoy it in corn taco shells or on top of corn chips. Get creative with what you fancy. I love it just as it is with freshly chopped avo. It makes quite a large portion so you’ll easily be able to feed 5-6 people or more if you’re serving it to your little ones.
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The information on this website is not intended to replace the advice of your GP, a one on one relationship with a qualified health care professional and is not intended as medical advice. It is not intended for self-diagnosis, treat, cure, or prevent any disease. I encourage you to make your own health care decisions based upon research and in partnership with a qualified healthcare professional. The entire content of this website is based on the opinions of Natalie Brady, a qualified Holistic Nutritionist, unless otherwise noted. Click here for term and conditions of services.

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