Tagged: spring food

5 Healthy Dinner Recipes – Ready in 30 minutes

Author: Pure Body Health Victoria

plate full of healthy fruits

With summer comes the warm air, long nights and festivities! It’s easy to get caught up in the excitement the sun brings and fall off track with cooking healthy meals at home.

Nutrition is so important to our overall health so we wanted to help keep you healthy by sharing 5 Healthy Dinner Recipes that are ready in 30 minutes or under. They are ideas for quick and healthy meals to enjoy for a picnic, dinner with friends or as a quick dinner for yourself.

We hope you enjoy!

1. Shrimp and Pesto Corn Salad

Shrimp and Pesto Corn Salad
Light and delicious – Pesto Corn Salad is perfect for summer days.


  1. Bring a pot of water to boil. Cook corn until tender, drain and let cool slightly. In a food processor, pulse basil, oil and 1/4 teaspoon salt until blended.
  2. Cut corn from cob and place in a bowl. Stir in tomatoes, pepper and remaining salt. Add avocado and 2 tablespoons basil mixture; toss gently to combine.
  3. Thread shrimp onto metal or soaked wooden skewers; brush with remaining basil mixture. Grill, covered, over medium heat until shrimp turn pink, 2-4 minutes per side. Remove shrimp from skewers; serve with corn mixture


  • 4 medium ears sweet corn, husked
  • 1/2 cup packed fresh basil leaves
  • 1/4 cup olive oil
  • 1/2 teaspoon salt, divided
  • 1-1/2 cups cherry tomatoes, halved
  • 1/8 teaspoon pepper
  • 1 medium ripe avocado, peeled and chopped
  • 1 pound uncooked shrimp (31-40 per pound), peeled and deveined

2. Ginger Salmon with Green Beans

Ginger Salmon with Green Beans
Salmon with green beans is a clean and easy choice for dinner.


  1. Preheat oven to 325°.
  2. Mix 1/4 cup lemon juice, 2 tablespoons rice vinegar, 3 garlic cloves, minced, 2 teaspoons minced fresh ginger root, 2 teaspoons honey, 1/8 teaspoon salt, 1/8 teaspoon pepper.
  3. Place each salmon fillet on an 18×12-in. piece of heavy-duty foil; fold up edges of foil to create a rim around the fish. Spoon lemon juice mixture over salmon; top with lemon slices.
  4. Carefully fold foil around fish, sealing tightly.
  5. Place packets in a 15x10x1-in. pan. Bake until fish just begins to flake easily with a fork, 15-20 minutes. Open foil carefully to allow steam to escape.
  6. Meanwhile, place green beans, water and oil in a large skillet; bring to a boil. Reduce heat; simmer, covered, 5 minutes. Stir in remaining ingredients; cook, uncovered, until beans are crisp-tender, stirring occasionally. Serve with salmon.


  • 1/4 cup lemon juice
  • 2 tablespoons rice vinegar
  • 3 garlic cloves, minced
  • 2 teaspoons minced fresh ginger root
  • 2 teaspoons honey
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper
  • 2 salmon fillets (4 ounces each)
  • 1 medium lemon, thinly sliced


  • 3/4 pound fresh green beans, trimmed
  • 2 tablespoons water
  • 2 teaspoons olive oil
  • 1/2 cup finely chopped onion
  • 3 garlic cloves, minced
  • 1/8 teaspoon salt

3. Tofu Scramble with Shredded Cabbage and Chilli Sambal

Tofu Scramble with Shredded Cabbage and Chilli Sambal
Tofu scramble with a little kick of chilli sambal is a great vegetarian option, anytime.


  1. For the chilli sambal, mix the chillies, garlic, galangal, ginger and eschalot to a paste in a small food processor or mortar and pestle. Heat the oil in a frying pan over medium heat and fry the paste for 5-8 minutes until dark red and fragrant. Add the chilli flakes and palm sugar and stir to dissolve the sugar. Add the tamarind paste and tamari and cook for a further 2-5 minutes until the sauce is thick. Remove from the heat, add the lime juice and leave to cool. This can be stored in the fridge for up to a month.
  2. To make the tofu scramble, heat the oil in a large non-stick frying pan over medium-high heat. Fry the garlic and ginger for 1 minute, then add the spring onions, curry powder, turmeric and coriander and fry, stirring, for a further minute. Crumble in the silken tofu and stir to coat in the spice mixture – the tofu will look like scrambled eggs.
  3. Toss together the cabbage, cucumber and herbs with the lime juice and a good splash of olive oil. Season well.
  4. Toast the bread under a hot grill until golden. Top each slice of toast with tofu and add a handful of cabbage, cucumber and herbs. Sprinkle with crispy shallots and serve with a generous spoonful of chilli sambal.


  • 2 tbs light-flavoured oil
  • 2 garlic cloves, crushed
  • 2.5cm piece fresh ginger, peeled, grated
  • 4 spring onions, finely chopped
  • 1 1/2 tsp each curry powder, ground turmeric & ground coriander
  • 560g silken tofu, drained


  • 5 red chillies, roughly chopped
  • 4 garlic cloves, roughly chopped
  • 2.5cm piece galangal, peeled and roughly chopped
  • 2.5cm piece fresh ginger, peeled and roughly chopped
  • 1 large eschalot, roughly chopped
  • 3 tbs light-flavoured oil
  • 1 tbs chilli flakes
  • 60g palm sugar, crumbled or grated
  • 2 tsp tamarind paste
  • 1 tbs tamari
  • Juice of 1/2 lime


  • 1/4 firm white cabbage, shredded
  • 1 medium cucumber, peeled into ribbons
  • 1/2 cup each loosely packed mint & coriander leaves
  • Juice of 1 lime
  • Olive oil
  • 4 slices sourdough bread
  • 1/3 cup crispy shallots

4. Broccoli Rotini with Lemon

Broccoli Rotini with Lemon
Enjoy this classic combination of broccoli, rotiniti and lemon. A quick, easy and refreshing dinner option.


  1. In a large saucepan cook mushrooms, onion, and garlic over medium 2 to 3 minutes, stirring occasionally and adding water, 1 to 2 Tbsp. at a time, as needed to prevent sticking. Stir in rotini, vegetable broth, and milk. Bring to boiling; reduce heat. Cover and let simmer for 5 to 7 minutes or until pasta is nearly tender.
  2. Remove 1 tsp. zest from lemon and stir into saucepan with pasta. Stir in broccoli, red peppers, and tarragon. Cook about 5 minutes or until broccoli and pasta are tender. Stir in 1 Tbsp. of juice from lemon. Season with salt and black pepper. If desired, sprinkle with additional lemon zest and serve with lemon wedges.


  • 3 cups sliced cremini mushrooms (8 oz.)
  • 1 medium onion, chopped (1 cup)
  • 4 cloves garlic, minced
  • 4 cups dried whole wheat rotini pasta (12 oz.)
  • 2 cups low-sodium vegetable broth
  • 2 cups unsweetened, unflavored plant-based milk
  • 1 lemon
  • 1 16-oz. package frozen broccoli florets (or 6 cups fresh)
  • ½ cup chopped roasted red bell peppers
  • 1 teaspoon chopped fresh tarragon
  • Sea salt and freshly ground black pepper, to taste

5. Avocado and Mushroom Tacos

Avocado and Mushroom Tacos
You can never go wrong with tacos, this vegetarian option is a nice light version for summer


  1. Preheat oven to 200°C. Line a baking dish with baking paper. Combine the mushroom, capsicum, onion, taco seasoning, garlic and oil in a large bowl. Transfer to the lined dish. Roast for 15 mins or until the vegetables are tender.
  2. Meanwhile, heat a barbecue grill or chargrill on high. Cook the tortillas for 2 mins each side or until lightly charred.
  3. Divide tortillas among serving plates. Top with lettuce, mushroom mixture, tomato and avocado.
  4. Divide tortillas among serving plates. Top with lettuce, mushroom mixture, tomato and avocado.


  • 3 portabella mushrooms thickly sliced
  • 1 red capsicum, seeded, thinly sliced
  • 1 red onion, cut into wedges
  • 2 tablespoons taco seasoning
  • 2 garlic cloves, crushed
  • 2 tablespoons extra virgin olive oil
  • 8 small flour tortillas
  • 1/2 baby cos lettuce, shredded
  • 125g cherry tomatoes, quartered
  • 1 avocado, stoned, peeled, thinly sliced

Happy Feasting!

How to Set Nutrition Goals for This Spring

Author: Pure Body Health Victoria

Pure body health victoria, Nutrition Goals for Spring

Looking for tips on how to set nutrition goals for this spring? Look no further than Pure Body Health Victoria’s top three actionable steps for setting nutrition goals that are both achievable and good for your whole-body health.

Step #1 for Setting Spring Nutrition Goals: Decide Your Motivation

Setting spring nutrition goals for yourself can be part of your New Year’s resolution to start exercising more, your promise to your family to stop smoking, or simply to bolster your whole-body health.

Regardless of what your motivator is, we recommend deciding on your main driver ahead of time to ensure that you have a concrete reason that is pushing you to meet your goals. Keeping this motivator in mind (or writing it down alongside your nutrition goals for reference!) can help keep you on track if your willpower starts to wane.

Pro-tip: the Pure Body Health Victoria team strongly suggests against making weight loss your main motivator. While those who fall into the overweight or obese categories will benefit from even moderate weight loss, we encourage you to steer clear from weight loss being the end result of your nutrition goals if they’re strictly appearance-based. Instead, focus on helping your body feel the best it possibly can through proper nutrition!

Step #2: Make Your Goals SMART

In the nutrition world, SMART stands for goals that are:

  • Specific: Do your spring nutrition goals include doubling your daily protein? Start taking certain supplements? Scaling back on carbs? The more specific your goals are, the easier and more straightforward they will be to stick to long-term.
  • Measurable: Whether it be via a calendar, journal, or app, ensuring that your nutrition goals are being measured on an ongoing basis will keep you in-the-know about how close you are to meeting them (and what you could tweak to get there faster!)
  • Attainable: We recommend starting small to see results long-term. While overhauling your eating overnight will likely feel like an enormous task, reducing one unhealthy staple weekly and replacing it with a more nutritious alternative will feel more manageable in the long-run.
  • Realistic: To stay motivated, set a goal that you believe is realistic. After all, if you set your initial goal too small you can always set another benchmark once you get there!
  • Time-oriented: Selecting a timeframe for your goal will help you both stay on track and more accurately measure your results.

Step #3: When in Doubt, Ask an Expert

Having a nutrition expert assess your nutrition goals, health history, supplement routine, lifestyle habits, nutrition concerns, and/or food journal records can work to quickly analyze what is (and isn’t!) working in regards to your nutrition benchmarks.

At Pure Body Health Victoria, our nutrition counselling services include both the above assessments and body composition monitoring, body measuring, ongoing professional support, and recipe recommendations to help you meet your goals in a safe, healthy, and sustainable timeframe.

Contact us today for spring nutrition goals that are expert-approved.