Ausclin · Free Recipes
Dietitian-approved recipes for real life
73 free recipes from our Accredited Practising Dietitians, each one reviewed and tagged by the nutrient it supports — iron, calcium, choline, gut health and more. Every recipe includes the method, servings and a nutrition breakdown.
Browse recipes →Filter by nutrient or diet →Pregnancy & fertility
Choline and folate — the two nutrients that matter most before and during pregnancy.
Spinach & feta frittata
Eggs for choline and feta for calcium in one baked, make-ahead dish.
View recipe →Shakshuka (eggs in spiced tomato)
Poached eggs in a rich tomato base, easy choline, iron and folate in one pan.
View recipe →Egg & spinach frittata muffins
Baked egg muffins are a make-ahead source of choline and protein — perfect for busy mornings or a snack.
View recipe →Boiled egg & avocado snack plate
A simple protein and choline snack for a mid-morning or afternoon gap.
View recipe →Iron-rich
For menstruating women, plant-based eaters, and anyone running low on energy.
Lentil & spinach dahl
A cosy, iron-rich dahl with a big hit of leafy greens and folate.
View recipe →Beef & lentil bolognese
Half beef, half lentils for a big hit of well-absorbed and plant iron with plenty of protein.
View recipe →Lentil & beetroot salad
An earthy, folate- and iron-rich salad that holds up for lunches.
View recipe →Tomato & red lentil soup
A cheap, filling soup with lentils for iron and folate, and a hit of fibre from the vegetables.
View recipe →Turkey mince lettuce cups
Light, high-protein lettuce cups with iron-rich turkey mince and a choline boost from the egg-free sauce swap — easy for lunch or dinner.
View recipe →Quinoa tabbouleh with chickpeas
A herb-packed quinoa salad with chickpeas — iron, folate and fibre in one lunchbox-friendly bowl.
View recipe →Beef & vegetable skewers
Marinated beef skewers with capsicum and onion — an iron-rich dinner off the barbecue or grill.
View recipe →Chickpea, spinach & coconut curry
A creamy coconut curry with chickpeas and spinach — iron, folate and fibre in a comforting vegan dinner.
View recipe →Calcium & bone health
Bone-building meals, especially important around and after menopause.
Sardines on grainy toast with tomato
Ten minutes for a hit of calcium (from the bones), iron and omega-3.
View recipe →Calcium tofu & bok choy stir-fry
A plant-based hit of calcium (from calcium-set tofu) and iron.
View recipe →Fortified porridge with milk, fruit & seeds
A warming breakfast built for calcium, iron and folate.
View recipe →Calcium tofu scramble
A savoury plant-based breakfast built on calcium-set tofu, with iron and protein.
View recipe →Fortified almond & chia pudding
An overnight, no-cook calcium hit from fortified plant milk and chia.
View recipe →Canned salmon pasta
A pantry dinner with calcium from the salmon bones and plenty of protein.
View recipe →Berry & yoghurt smoothie
A fast calcium and protein drink for breakfast or after training.
View recipe →Chickpea & greens bowl with tahini
A plant bowl where the tahini dressing quietly adds calcium alongside iron and folate.
View recipe →Frozen yoghurt bark with berries & seeds
A cool snack of gut-friendly yoghurt studded with berries and seeds, frozen and broken into shards.
View recipe →Haloumi & vegetable skewers
Grilled haloumi and vegetable skewers, an easy vegetarian dinner rich in calcium and protein.
View recipe →Greek yoghurt, granola & berry cups
Layered yoghurt cups with granola and berries — a calcium- and gut-friendly breakfast or snack.
View recipe →Roast vegetable & tofu buddha bowl
A colourful roast vegetable and tofu bowl with tahini dressing — calcium, iron and fibre in one dish.
View recipe →Omega-3 & heart health
Oily fish and plant sources for heart, brain and mood.
Sardine & avocado toast
Canned sardines are a budget powerhouse — omega-3 fats and calcium from the soft edible bones, on wholegrain toast.
View recipe →Walnut & seed wholegrain porridge
Creamy oats topped with walnuts and seeds for plant omega-3 (ALA) and a big fibre hit — a steady start to the day.
View recipe →Salmon & sweet potato patties
Canned salmon patties — an easy way to get omega-3 and protein, with choline from the egg that binds them.
View recipe →Mackerel & white bean salad
Oily mackerel is one of the richest omega-3 sources — tossed through white beans and greens for a protein- and fibre-packed lunch.
View recipe →Sesame-crusted salmon with steamed greens
A quick pan-fried salmon dinner with a sesame crust, rich in omega-3 and choline.
View recipe →Nut, seed & dried fruit trail mix
A grab-and-go mix of nuts, seeds and dried fruit for a fibre and plant omega-3 top-up between meals.
View recipe →Miso salmon rice bowl
Miso-glazed salmon over rice — an easy weeknight dinner combining omega-3 with gut-friendly fermented miso.
View recipe →Sardine pasta with tomato & basil
A quick pantry pasta with sardines for a big omega-3 and calcium hit, and a fresh tomato sauce.
View recipe →Gut health
Fermented and fibre-rich foods that feed the good bacteria in your gut.
Kimchi & brown rice bowl with egg
A quick gut-friendly bowl — fermented kimchi over wholegrain rice, topped with an egg for choline and protein.
View recipe →Miso & tofu noodle soup
A warming bowl built on fermented miso, with tofu for protein and plenty of greens.
View recipe →Kefir berry smoothie
A gut-friendly smoothie built on kefir — a fermented milk drink rich in live cultures and calcium.
View recipe →Sauerkraut & cheese toastie
A gut-friendly twist on a toastie — tangy sauerkraut and melted cheese on wholegrain bread.
View recipe →Tempeh & broccoli stir-fry
Fermented tempeh and fibre-rich broccoli in a quick soy-ginger stir-fry.
View recipe →Overnight oats with prunes & flaxseed
A make-ahead breakfast built on oats, prunes and flaxseed for a serious fibre boost.
View recipe →Roast garlic & white bean dip with veg sticks
A creamy, prebiotic-rich dip built on roasted garlic and fibre-packed white beans.
View recipe →Sourdough, avocado & sauerkraut toast
Fermented sourdough topped with creamy avocado and a tangy scoop of sauerkraut.
View recipe →Banana, peanut butter & oat smoothie
A filling gut-friendly smoothie built on kefir, oats and a just-ripe banana for resistant starch.
View recipe →Miso-glazed roast vegetables
Pumpkin and leek roasted in a savoury miso glaze — a fermented twist on a Sunday tray-bake.
View recipe →Chickpea & leek soup
A creamy, prebiotic-rich soup built on leeks and fibre-packed chickpeas.
View recipe →Yoghurt & oat bowl with stewed apple
Live-culture yoghurt and fibre-rich oats topped with cinnamon-stewed apple.
View recipe →Asparagus & pea barley risotto
A creamy barley risotto with prebiotic asparagus and peas, using barley's fibre instead of arborio rice.
View recipe →Protein & everyday
Fibre and protein staples for meal prep and everyday eating.
Baked salmon, broccoli & quinoa bowl
Omega-3s and iodine for the brain, with protein and calcium from the greens.
View recipe →Overnight bircher oats with berries
A make-ahead breakfast: wholegrain oats soaked in yoghurt for fibre and gut-friendly goodness, topped with berries.
View recipe →Barley & roast pumpkin salad
Nutty pearl barley is one of the highest-fibre grains — tossed with sweet roast pumpkin and greens.
View recipe →Lentil & vegetable minestrone
A hearty soup loaded with legumes and vegetables — high in fibre, iron and folate, and gentle on the gut.
View recipe →Banana, oat & walnut muffins
Lower-sugar muffins sweetened with banana, with oats for fibre and walnuts for plant omega-3.
View recipe →Butter bean dip with seed crackers
A creamy legume dip for a high-fibre, gut-friendly snack — great with veg sticks or seed crackers.
View recipe →Chia & oat seed pudding with kiwi
An overnight pudding where chia seeds deliver plant omega-3 and a big dose of fibre — topped with vitamin-C-rich kiwi.
View recipe →Overnight oats with mixed berries
A no-cook oat breakfast built the night before, with chia for extra fibre and plant omega-3.
View recipe →Lemon & herb roast chicken traybake
A simple one-tray roast dinner with chicken thighs and vegetables, easy to scale up for leftovers.
View recipe →Baked beans on wholegrain toast
A budget-friendly, high-fibre breakfast or lunch — canned beans are an easy source of iron and gut-friendly fibre.
View recipe →Edamame & brown rice salad
A make-ahead grain salad with edamame for plant protein and folate — good as a lunch or a light snack.
View recipe →Sweet potato & black bean tacos
Roasted sweet potato and black beans in soft corn tortillas — a colourful, fibre-rich vegan dinner.
View recipe →Prawn & avocado rice paper rolls
Fresh rice paper rolls with prawns and avocado — light enough for lunch or an afternoon snack.
View recipe →Hummus with vegetable sticks
A simple chickpea hummus with fresh vegetables — an easy fibre- and folate-rich snack.
View recipe →Pea & mint soup
A bright, quick soup from frozen peas — a good source of plant protein and folate for lunch.
View recipe →Tuna & white bean wrap
A quick pantry-staple wrap combining canned tuna and beans for protein, iron and omega-3.
View recipe →Peanut butter & banana oat bites
No-bake oat bites for a fibre-rich, filling snack that's easy to make ahead.
View recipe →Apple & cinnamon oat breakfast muffins
Lightly sweetened oat muffins with grated apple, good warm for breakfast or packed as a snack.
View recipe →Mixed berry cottage cheese bowl
A high-protein, calcium-rich bowl that works equally well as a light breakfast or a snack.
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