Healthy recipes for the whole family

Sarah Pound’s no-fuss, plant-based approach to home cooking has won her many online fans. Since launching her platform in October 2021, the Victorian nutritionist and recipe writer has been creating fresh, healthy and flavorful dinner ideas that anyone can make, regardless of budget or time constraints. has gained a reputation.

Pound has now published her first cookbook. wholesome by sarahpacked with one-tray recipes, clever twists on pantry staples, and salads for all ages.

She also joined Good Food as its new healthy recipe columnist. Each month, Pound explores a different theme, such as gut health or fiber, and creates three of her recipes for you to cook.

“My message is that healthy eating doesn’t have to be boring and putting food on the table doesn’t have to be difficult,” she wrote.

Here are four you might want to try.

One tray of cheese tomato and basil chicken strips

Oh I love these beauties. These little heavenly pillows are a really easy and great dinner for kids and perfect for adults too. It takes 10 minutes to prepare and immediately goes into the oven.

material

• 8 chicken fillets
• 125g (1/2 cup) store-bought pasta sauce
• 2 tablespoons bread crumbs
• 1 to 1 1/2 tablespoons extra virgin olive oil
• 100g (1 cup) finely grated Parmesan cheese
• 2 teaspoons dried Italian herbs
• salt flakes and freshly ground black pepper
• 1 handful of basil leaves (finely chopped) and more
• 75g (1/2 cup) freshly grated mozzarella cheese

Method

1. Mandatory preparation. Preheat the oven to 200°C (previously 220°C) with fan forced. Line a baking tray with baking paper.
2. Place the chicken on the tray. Spread the pasta sauce over the fillet, sprinkle with breadcrumbs, and drizzle with olive oil.
3. Season and bake. Combine Parmesan cheese, dried herbs, salt, and pepper.
   Chopped basil in a small bowl. Sprinkle this mixture over each tenderloin and bake for 10 minutes until the crumbs begin to brown. Remove the tray, sprinkle with the mozzarella, and bake for another 5 minutes, until the chicken is cooked through and the cheese is golden and bubbly. Scatter the extra basil on top and enjoy.

service Four

tips

You can also use 4 chicken breasts for this recipe. If your chicken breasts are very thick, place each chicken breast on a cutting board, hold the knife parallel to the board, and carefully slice horizontally down the middle to separate the breast into two thinner pieces. divide. It is necessary to cook for another 5-10 minutes.

Mediterranean grilled fish with cherry tomatoes and olives

This recipe is my ode to Sicilian cooks, the less-is-more ethos and love of quality ingredients, and shows how easy it is to prepare beautiful and flavorful dishes. . Like the Sicilians, it’s served with some crunchy bread to soak up the delicious sauce.

material

• 200g cherry tomatoes
• 80 g (1/2 cup) seedless green Sicilian or Kalamata olives
• 3 cloves garlic (finely chopped)
• 1 handful of flat-leaf parsley leaves, finely chopped and served additionally
• 1 tablespoon salted capers (washed and drained)
• 80ml (1/3 cup) extra virgin olive oil
• 125ml (1/2 cup) dry white wine
• 2 tablespoons chopped unsalted butter
• freshly ground black pepper
• 4 x 175g barramundi fillets, skin on (see tips)
• 1 tablespoon lemon and herb seasoning
• Peel and juice of 1 large lemon
• Serve with cooked rice, pasta, steamed green beans, etc.

Method

1. Don’t forget… Preheat the oven to 200°C (previously 220°C) with fan forced.
2. The joy of one pot. Combine the cherry tomatoes, olives, garlic, parsley, capers, olive oil, white wine, butter, and plenty of black pepper in a large baking dish and mix well. Sprinkle the lemon and herb seasoning over the fish fillets and arrange the fish on top. Bake for 20 minutes until the fish is cooked through and white in the middle.
3. Now for the final touches. Sprinkle with extra parsley and lemon zest and squeeze lemon juice over the fish. Season with a little more pepper to taste and serve with rice, a little pasta, or simply with green beans.

service Four

chip

You can use any firm white fish you like for this dish. Cod and sea bream also go well.

20 minutes is usually optimal for this dish, but this is for fillets about 5 cm thick. If you have thin fish fillets, bake the cherry tomato base for 10 minutes, then add the fish and bake for another 15 minutes.

Rigatoni with shortcut pork and fennel meatballs

I love meatballs, but sometimes they’re a pain to make. So this simple and quick dish was born.

material

• 8 quality pork and fennel sausages
• 2 tablespoons extra virgin olive oil
• 2 golden shallots (sliced)
• 2 cloves of garlic (finely chopped)
• 3 tablespoons tomato paste
• 400g can of peeled whole tomatoes
• Tomato passata 700g
• Dried rigatoni pasta 350g
• salt flakes and freshly ground black pepper
• 1-2 large handfuls of basil leaves
• 1 ball of fresh burrata or buffalo mozzarella (to serve)

Method

1. Start with the Easiest Meatballs Ever. Squeeze the pork from the sausage rinds and form into approximately 32 to 36 rustic meatballs.
2. It’s time to cook. Heat 1 tablespoon of olive oil in a large skillet over high heat. Add sausage meatballs and brown on each side, 2 to 3 minutes. Transfer to a plate and set aside.
3. Now, it’s tomato sauce. Reduce heat to medium. In the same skillet, heat the remaining olive oil for 1 minute. Add shallots and cook, stirring, until softened, 2 minutes. Add the garlic and sauté for 1 minute, until fragrant. Add the tomato paste and mix, then add the tomatoes and passata and mix well. Add the meatballs to the sauce, reduce heat to medium-low, and simmer gently for 25 to 30 minutes, until the sauce has reduced and thickened and the meatballs are cooked through. (Please cover with the lid slightly ajar as the sauce may splatter.)
4. Meanwhile, boil the pasta. Bring a large pot of salted water to a boil, then add the pasta and cook until al dente. Reserve 250ml (1 cup) of the pasta cooking water.
5. Season the pasta sauce well. Add half of the basil leaves and the cooked rigatoni, stirring gently. If you prefer a thinner sauce, add a little more pasta water.
6. It’s time to cook. Place the burrata in the middle and serve it in a pot so that it is divided at the table. Alternatively, serve in individual bowls and top with shredded buffalo mozzarella. Scatter the remaining basil leaves for added color.

service Four

tips

Depending on your preference, you can use chicken, lamb, or beef sausage in this dish instead of pork.

Syrian chicken with lemon, currants and ginger

This is a variation on a Karen Martini recipe that I’ve been making for years, and it’s very appealing. A refreshing take on the traditional chicken casserole.

material

• 2 teaspoons salt flakes
• 2 teaspoons powdered cumin
• 2 teaspoons cinnamon powder
• 1 teaspoon turmeric powder
• 1 teaspoon freshly ground black pepper
• Cut 1kg of chicken thighs (boneless, skinless) into 4cm pieces.
• Extra virgin olive oil 100ml
• 2 onions (thickly sliced)
• Cut ginger into 3cm wide matchsticks
• 4 cloves garlic (crushed and peeled)
• 1 long red chili pepper (split and seeds removed)
• 2 tomatoes (coarsely chopped)
• 1/2 teaspoon cumin seeds
• 5 thyme sprigs, leaves removed
• Finely grated zest and juice of 1 lemon
• 2 tablespoons honey
• Currant 100g
• 2 teaspoons chicken stock powder
• A large handful of finely chopped coriander leaves

quick couscous

• 280g (1 1/2 cups) instant couscous
• 375ml (1 1/2 cups) boiling water
• pinch of salt flakes
• 1 teaspoon unsalted butter
• 1 handful of finely chopped coriander leaves and/or mint leaves
• 80g (1/2 cup) toasted pistachios
• half lemon juice

Method

1. Mix salt, ground spices, and pepper in a large zipper.–lock bag. Add the chicken, seal the bag, and shake to coat the chicken with the spices.
2. Place a large, heavy pot over high heat. Add the olive oil and once hot, add the chicken in batches (do not overcrowd the bread), browning on all sides. Remove from the pan and set aside.
3. Next, build some flavors. Reduce the heat to medium and add the onion, ginger, garlic, and chili pepper to the pot. Cook, stirring occasionally and adding a little more oil if needed, for 3 minutes, until the onions begin to soften. Add tomatoes, cumin seeds and thyme and sauté for 2 minutes until fragrant.
4. Return chicken to pot. Add the lemon zest and juice, honey, currants, stock, and enough water to just cover the chicken. Cover and bring to a boil, then simmer for about 20 minutes. Remove the lid and simmer for another 15 minutes, until the sauce has reduced and the chicken is cooked through.
5. Meanwhile, quickly make the couscous. Place the couscous in a large bowl, cover with boiling water, add salt and butter. Cover and let stand for 5 minutes. Remove the lid from the couscous and fluff it with a fork. Stir in herbs, pistachios, and lemon juice.
6. please eat. Stir the coriander leaves over the chicken and serve with couscous.

service Four

This is an edited excerpt wholesome by sarah Written by Sarah Pound, Published by Plum, RRP $44.99, Photography by Mark Roper.buy now. Follow Sarah Pound’s Good Food column. Each month she explores a different theme, such as gut health or fiber, and posts three recipes.