Liz the Dietitian

16/08/2026

I’m always grateful when there is a slice of frittata waiting for me in the fridge 🙌

This is my go to recipe for a high protein, veg packed frittata. It makes a great breakfast, lunch or dinner. Prep it on the weekend and enjoy it throughout the week to save time. It’s packed full of flavour from the feta and herbs, and has a good mix of gut friendly vegetables.

Meal Prep Frittata - serves 4

INGREDIENTS:
500g peeled pumpkin
1 red onion
1 large zucchini
1 large red capsicum
1 tablespoon extra virgin olive oil
Dried rosemary and oregano
8 eggs
200g cottage cheese
1/2 cup chopped parsley
80g chopped baby spinach
120g feta
Pesto (optional)

NOTES: Other vegetables to try - broccoli, cherry tomatoes, asparagus, mushrooms.
To make this dairy free, omit the cottage cheese and add 2 extra eggs. Replace feta with dairy free pesto.

METHOD
Preheat oven or airfryer to 200C.

Cut pumpkin into small 2cm cubes. Dice other vegetables into similar sized pieces - onion, zucchini, capsicum.

Coat vegetables with 1 tablespoon of extra virgin olive oil and season with salt, pepper and a sprinkle of dried rosemary and oregano.

Bake or air fry for approx 20 minutes or until softened and cooked through.

Whisk eggs and cottage cheese together. Season with salt and pepper. Stir through chopped parsley.

Take a baking dish and spray lightly with oil. I’ve used a 20cm x 20cm square dish.

Add chopped baby spinach on the bottom. Next add roasted vegetables.

Pour over the egg mixture. Sprinkle with feta cheese and a few dollops of pesto is nice!

Bake until the egg has set - approx 25 minutes.

Allow to cool then slice. Store in the fridge for up to 4 days.

10/08/2026

When you buy a pack of mince but have no plan!

This Honey Soy Beef Bowl is an easy, high protein and veg packed meal that makes a great weeknight dinner or meal prep for the week.

INGREDIENTS serves 3-4
1 tablespoon light olive oil
500g extra lean beef mince
1 tablespoon crushed garlic
200g green beans cut in half (or chopped broccoli)
1 sliced spring onion

Honey soy sauce:
2.5 tablespoons honey
2.5 tablespoons oyster sauce
2 tablespoons soy sauce
1/4 cup water
Pepper
1 teaspoon sesame oil
1 tablespoon cornflour (to thicken)

To serve:
Cooked rice
Precut coleslaw mix
Kewpie mayo, sriracha and sesame seeds

METHOD
1. ���First prepare the honey soy sauce by mixing all the ingredients, apart from the cornflour, in a small bowl.
2. ���In a separate bowl, add the cornflour and a few spoons of the sauce. Mix together to avoid lumps forming. Then pour this into the main bowl of sauce sauce and stir.
3. ���Heat a large frypan on high. Add oil.
4. ���Add mince and cook until browned, about 5-8 minutes. Break it up with a spoon while cooking to avoid large lumps.
5. ���Add crushed garlic and beans. Cook stirring occasionally for about 3 minutes.
6. ���Add honey soy sauce and cook stirring for another 2 minutes.
7. ���Remove from heat and stir through some sliced spring onions.
8. ���Assemble bowl with cooked rice, coleslaw mix, honey soy mince and a drizzle of sriracha, kewpie mayo and some sesame seeds.

14/07/2026

Easy Slow Cooker Beef Chilli 🌮

A weeknight hero this is a dump and go crockpot/ slow cooker recipe.

Make it super mild or as spicy as you like. Use this mince for tacos, enchiladas, served over rice with a dollop of natural yoghurt.

INGREDIENTS- serves 4
1 onion
1 carrot
1 green or red capsicum
500g lean beef mince
3 tablespoons tomato paste
1 heaped tablespoon minced garlic
1 tablespoon smoked paprika
1 tablespoon oregano
1 tablespoon cumin
1 beef stock cube
Spice as desired - fresh red chilli, cayenne pepper or chilli flakes
2 × 400g tins of crushed tomatoes
1 × 400g tin of black beans or kidney beans
60g baby spinach
100g grated cheese optional (mexican blend is great)

To serve: cooked brown rice, baked sweet potato, taco wraps

METHOD
1. ���Dice onion, carrot and capsicum.
2. ���Add diced vegetables to the base of your slow cooker.
3. ���Add tomato paste and minced garlic.
4. ���Add extra lean mince. (You can brown this mince first if you prefer, it will give the final dish a richer colour and deeper flavour - but it still works well going straight in raw to save time).
5. ���Add all the herbs/spices - 1 tablespoon smoked paprika, 1 tablespoon cumin, 1 tablespoon oregano, chilli if using it, 1 crumbled beef stock cube, salt and pepper.
6. ���Add 2 tins of crushed tomatoes. Stir well to combine ingredients and make sure mince is broken up to avoid lumps forming when cooked.
7. ���Cook on low for 6 hours, or high for 3.5 hours. The mince should now be well cooked.
8. ���Drain and rinse black beans and add this to the mince with baby spinach. Stir to combine.
9. ���Top with grated cheese and place the lid back on. Cook for a further 15-20 minutes or until the spinach has wilted and the cheese has melted.
Serve with cooked rice or in tacos.

10/06/2026

Spanakopita Frittata

Recipe from the Cook with Liz E-book available in my bio.

Serves 4 as a main, but also great as a snack - calories 335, protein 24g, carbs 10g, fat 23g

INGREDIENTS
1 tablespoon extra virgin olive oil
I onion, finely diced
2 cloves garlic, finely chopped
250g fresh baby spinach
2 spring onions, finely sliced
⅓ cup fresh dill, finely chopped
⅓ cup fresh parsley or mint, finely chopped
6-8 eggs
200g cottage cheese (smooth Riccotta is also nice)
150g feta cheese, crumbled
30g pecorino or parmesan, grated
Salt and pepper

NOTES - Frittata will keep for 3 days stored in an airtight container in the fridge. Great for meal prep, or even breakfast.

METHOD
1. ���Preheat the oven to 190C fan forced.
2. ���In a large frypan, heat extra virgin olive oil on medium.
3. ���Add diced onion and cook for 5 minutes until softened. Add garlic for a further minute.
4. ���Add baby spinach, season with salt and cook stirring the spinach until it’s wilted down well.
5. ���Remove from heat and stir in sliced spring onions (both green and white ends), dill and parsley.
6. ��In a jug or bowl, whisk eggs with cottage cheese. Season with salt and pepper.
7. ���Take a medium baking dish and spread the spinach mixture over the base. I used a 20cm x 20cm square dish.
8. ���Add crumbled feta on top and grated pecorino.
9. ���Pour over the egg mixture and stir gently to combine it.
10. ����Bake for 30 minutes, or until the egg is set and cooked through.
1l. Serve with a side salad if desired.

12/05/2026

9 Veg Shepherd’s Pie 🥧

INGREDIENTS to make 2 large pies
2 large onions, finely diced
3 large carrots, finely diced
2 long celery sticks, finely diced
3 tablespoons extra virgin olive oil
10 cloves garlic, finely chopped
2kg lean beef or lamb mince
2 zucchini, grated
500g brown mushrooms, sliced
1 heaped tablespoon dried thyme
1 heaped tablespoon dried rosemary
2/3 cup tomato paste
1 cup white or red w**e (or add more stock)
3 cups salt reduced beef stock
1/2 cup Worcestershire sauce
400g tin of brown lentils, drained
100g baby spinach (or use frozen)
2/3 cup fresh parsley, finely chopped
3kg sweet potato (or white potato/mix of both)
100g butter
1 cup milk

NOTES: add frozen peas, corn or spinach . Add or omit vegetables based on your preferences.

METHOD
1. Heat extra virgin olive oil in a large frypan on medium-high heat.
2. Add onion, carrot and celery. Cook, stirring occasionally for 5 minutes. Add garlic for a further 2 min.
3. Add mince breaking it up with a spoon to avoid lumps forming. Cook until well browned - around 8 mins.
4. Add zucchini, mushrooms, dried thyme, rosemary and tomato paste. Cook, stirring for 5 min.
5. Add w**e, stock, Worcestershire sauce and tinned lentils. Allow to simmer for 15 min and the sauce to thicken.
6. Peel and chop potatoes and add to a large pot of salted water. Boil until they are tender when pierced with a fork.
7. Drain potatoes really well. Return to the pot with butter, milk, salt and mash until smooth.
8. Stir parsley and baby spinach through the mince to wilt. Season with salt and pepper to taste. If mince needs further thickening, add a tablespoon of cornflour to 2 tablespoons of water to make a slurry - add this to the mince.
9. Transfer mince to 2 large baking dishes. Spread over mashed potato. Run a fork over the top to create texture- helps it crisp up!
10. Cooking the pie straight from hot. Grill and watch carefully as the top browns lightly.
11. Baking from cold at 180C for approximately 35 min.
12. If freezing - cool pie in the fridge then wrap tightly with cling film. Freeze for up to 3 months.

11/05/2026

Create balanced meals…one bowl at a time!

For this round of the upcoming Amplify Challenge we are Building Power Bowls. The challenge is launching May 18th so there’s still time to sign up.

By combining the right portions of lean protein, carbohydrates, plant fibre and healthy fats, you can build a meal that keeps you full, fuels your workout/recovery and supports lean muscle.

Let’s go!

Step 1- Plant fibre (the foundation)

Fill half your bowl with vegetables or salad .
- Choose colourful vegetables for greater nutrient variety

Step 2 - Lean protein (build and repair)

Fill ¼ of your bowl with lean protein
- Lean chicken or turkey
- Lean beef or pork
- Salmon, white fish or prawns/shrimp
- Tofu or tempeh

Step 3 - Carbohydrates (fuel and energy)

Fill ¼ of your bowl with slow release carbohydrates for energy
- Cooked pasta, noodles or rice
- Cooked quinoa or legumes like chickpeas or lentils
- Roasted sweet potato or white potato

Step 4 - Healthy Fats (balance)

- Add a small amount of healthy fats for hormonal health, nutrient absorption and to feel satisfied.
- Extra virgin olive oil or avocado oil
- Avocado
- Nuts/seeds, nut butter or tahini

Step 5 - Flavour (very important)

- Use plenty of lemon, lime, chilli, herbs, spices, garlic, ginger, vinegar, mustard, soy sauce, spring onion
- Add crunch and texture with a spoon of capers, sauerkraut, kimchi, pickles or gherkins
- Add a tablespoon of pesto, or another condiment like teriyaki sauce to boost flavour
- Try different cooking methods to boost flavour like char grilling vegetables

30/04/2026

I swapped kitchens for the day and had the pleasure of hosting the cooking event with ._

It was such a fun day, we cooked up a storm, had many laughs and created some of my favourite recipes with premium quality extra virgin olive oil.

One recipe that we make most weeks in my house is the the Panko Crusted Salmon. The salmon get a coating of a honey/dijon/garlic sauce then a layer of panko breadcrumbs coated in extra virgin olive oil so it gets golden and crisp. Very quick to prep, it gets baked in the oven and is definitely weeknight dinner friendly. I’ll pin the recipe in the comments ❤️

15/04/2026