5 Easy, Healthy Nourishing Supper Ideas from a Private Dietician

As we move into Spring, it’s time to embrace seasonal fresh fruits, vegetables, and herbs.

Seasonal produce is typically harvested at its peak ripeness, which means it contains higher levels of vitamins, minerals, and antioxidants compared to its out-of-season counterparts.

By eating with the seasons, you can nourish your body with a natural rotation of nutrients throughout the year.

As a private dietician, I’m always on the lookout for delicious and nutritious supper ideas that are easy to prepare.

See below for five of my favourite simple, seasonal recipes which are nutritionally balanced and ultimately delicious and satisfying.

I love them, and I hope you do, too!

SATAY TEMPEH WITH SATAY SAUCE

Tempeh is a fermented soy product that is rich in protein, fibre, and probiotics, making it an excellent choice for a healthy, plant-based meal. The satay sauce, made with peanut butter, provides a good source of healthy fats and protein. I love the texture and nutty flavour of tempeh – it’s such a delicious and satisfying ingredient.

INGREDIENTS

For the Satay Tempeh

100 grams tempeh, sliced into thin strips

1 tablespoon soy sauce

1 tablespoon lime juice

1 teaspoon grated ginger

1 teaspoon grated garlic

1/2 teaspoon ground turmeric

1/2 teaspoon ground coriander

1/4 teaspoon ground cumin

Pinch of cayenne pepper (optional)

Bamboo skewers, soaked in water for 30 minutes

For the Satay Sauce

2 tablespoons peanut butter

1 tablespoon soy sauce

1 tablespoon lime juice

1 teaspoon grated ginger

1 teaspoon grated garlic

1 teaspoon brown sugar or honey

2-3 tablespoons water, to thin the sauce

Crushed peanuts and chopped coriander for garnish (optional)

METHOD

Marinate the Tempeh

In a shallow dish, combine the soy sauce, lime juice, grated

ginger, grated garlic, ground turmeric, ground coriander, ground cumin, and cayenne pepper (if using).

Add the sliced tempeh to the marinade, ensuring each piece is well coated. Let it marinate for at least 15-20 minutes.

Prepare the Satay Sauce

In a small saucepan over low heat, combine the peanut butter, soy sauce, lime juice, grated ginger, grated garlic, and brown sugar or honey.

Stir continuously until the peanut butter has melted and the ingredients are well combined.

Gradually add water, a tablespoon at a time, until you reach your desired consistency. Continue stirring until the sauce is smooth and heated through. Remove from heat.

Skewer the Tempeh

Thread the marinated tempeh strips onto the soaked bamboo skewers, dividing them evenly.

Cook the Satay Tempeh

Heat a grill pan or skillet over medium-high heat. Once hot, add the skewered tempeh and cook for 2-3 minutes on each side, or until lightly browned and cooked through.

Serve.

Arrange the cooked satay tempeh on a plate.

Drizzle the prepared satay sauce over the tempeh skewers.

Garnish with crushed peanuts and chopped coriander, if desired.

PULLED BRISKET OF BEEF, BLACK OLIVES, CAPERS AND OREGANO

Brisket of beef is a great source of iron, zinc, and B vitamins, which are essential for overall health and well-being. The addition of black olives, capers, and oregano adds a flavourful Mediterranean twist to this nourishing dish. The rich, tender brisket is simply irresistible.

INGREDIENTS

150-200 grams (5-7 ounces) brisket of beef

1 tablespoon olive oil

1 small onion, finely chopped

1 clove garlic, minced

2 tablespoons black olives, pitted and sliced

1 tablespoon capers

1/2 teaspoon dried oregano (or 1 teaspoon

fresh oregano, chopped)

Salt and pepper to taste

1/2 cup beef broth or water

METHOD

Preheat your oven to 180°C.

Season the brisket of beef with salt and pepper on both sides.

In an oven-safe skillet or Dutch oven, heat the olive oil over medium-high heat. Add the seasoned brisket and sear it on all sides until browned, about 2-3 minutes per side. Remove the brisket from the skillet and set it aside.

In the same skillet, add the chopped onion and minced garlic. Sauté for 2-3 minutes, or until the onion is softened and translucent.

Return the seared brisket to the skillet. Add the sliced black olives, capers, dried oregano, and beef broth (or water). The liquid should come about halfway up the sides of the brisket.

Cover the skillet or Dutch oven with a lid or aluminium foil and transfer it to the preheated oven.

Let the brisket cook in the oven for 2-3 hours, or until it’s tender and easily pulls apart with a fork. Check it occasionally and add more liquid if needed to prevent it from drying out.

Once the brisket is cooked, remove it from the oven and use two forks to shred the meat into bite-sized pieces.

Serve the pulled brisket hot, garnished with additional fresh oregano if desired. You can pair it with your choice of side dishes, such as mashed potatoes, rice, or roasted vegetables.

MT FUJI CHICKEN RAMEN

This chicken ramen is an excellent source of essential amino acids, which are the building blocks of protein. The bone-in, skin-on chicken thigh adds depth of flavour and nutrient-rich collagen to the broth. As a private dietician, I’m a huge fan of the umami-packed broth and the satisfying heartiness of this ramen dish.

INGREDIENTS

1 bone-in, skin-on chicken thigh

1 portion of organic soba noodles (about 2 ounces)

4 cups chicken broth

1 small onion, halved

2 cloves garlic, smashed

2 tablespoons soy sauce

1 teaspoon sesame oil

1 teaspoon grated ginger (optional)

1/2 cup sliced shiitake mushrooms

1/4 cup sliced green onions (scallions)

1 soft-boiled egg

Nori seaweed sheets, for garnish

Sesame seeds, for garnish (optional)

METHOD

In a large pot, combine the chicken broth, halved onion, smashed garlic cloves,

soy sauce, sesame oil, and grated ginger (if using). Bring the mixture to a boil over medium-high heat.

Once the broth is boiling, carefully add the bone-in, skin-on chicken thigh to the pot. Reduce the heat to low to maintain a gentle simmer.

Let the chicken simmer in the broth for about 20-25 minutes, or until the chicken is cooked through and tender. Skim off any foam or impurities that rise to the surface of the broth.

While the chicken is simmering, prepare the soft-boiled egg. Bring a pot of water to a boil and carefully add the egg. Cook for about 6-7 minutes for a

soft-boiled egg. Once done, immediately transfer the egg to a bowl of ice water to stop the cooking process. Once cooled, peel the egg and set it aside.

Once the chicken is cooked, remove it from the broth and let it cool slightly.

Once cool enough to handle, shred the chicken meat and discard the skin and bones. Set the shredded chicken aside.

Strain the broth through a fine-mesh sieve or cheesecloth to remove the

onion, garlic, and any other solids. Return the strained broth to the pot and bring it back to a simmer.

In another pot, bring water to a boil and cook the ramen noodles according to the package instructions. Drain and set aside.

To assemble the ramen bowls, divide the cooked ramen noodles among serving bowls. Pour the hot broth over the noodles.

Top the ramen with the shredded chicken, sliced shiitake mushrooms, sliced

green onions, and soft-boiled egg (cut in half). Garnish with nori seaweed sheets and sesame seeds if desired.

Serve hot and enjoy your delicious chicken ramen!

CHICKEN ALLA CACCIATORA BRAISED CHICKEN WITH PEPPERS, TOMATOES AND OLIVES – a private dietician favourite!

Chicken is a lean protein that provides a range of nutrients, including B vitamins and minerals. The addition of peppers, tomatoes, and olives adds a boost of antioxidants and healthy fats to this comforting dish. The flavours in this Chicken alla Cacciatora just sing – it’s such a cosy and delicious meal.

INGREDIENTS

1 bone-in, skin-on chicken thigh

Salt and pepper to taste

1 tablespoon olive oil

1/4 onion, thinly sliced

1 clove garlic, minced

1/2 bell pepper (red or yellow), thinly sliced

1/2 cup canned diced tomatoes (with juices)

1/4 cup chicken broth

2 tablespoons pitted green olives, sliced

1/2 teaspoon dried oregano

1/2 teaspoon dried basil

Pinch of red pepper flakes (optional)

Chopped fresh parsley, for garnish

METHOD

Preheat your oven to 375°F (190°C).

Season the chicken thigh with salt and pepper on both sides.

Heat the olive oil in an oven-safe skillet over medium-high heat. Once hot, add the chicken thigh, skin side down, and cook until golden

brown, about 3-4 minutes per side. Remove the chicken from the skillet and set it aside.

In the same skillet, add the sliced onion and bell pepper. Cook for 3-4 minutes, or until softened.

Add the minced garlic to the skillet and cook for an additional 1 minute, or until fragrant.

Stir in the diced tomatoes (with juices), chicken broth, sliced green olives, dried oregano, dried basil, and red pepper flakes (if using).

Season with salt and pepper to taste.

Return the chicken thigh to the skillet, placing it on top of the tomato mixture.

Transfer the skillet to the preheated oven and roast for 25-30 minutes,

or until the chicken is cooked through and the sauce has thickened slightly.

Once done, remove the skillet from the oven and let it rest for a few minutes.

Garnish the Chicken alla Cacciatora with chopped fresh parsley before serving.

FREEKEH, BUTTERNUT SQUASH, SPINACH AND PUMPKIN SEEDS

Freekeh is a whole grain that is high in fibre and protein, while butternut squash is rich in vitamins A and C. The spinach provides a nutritional punch of iron and folate, and the pumpkin seeds are a great source of omega-3 fatty acids. I love the nutty, chewy texture of the freekeh and the way it pairs so perfectly with the sweet roasted squash and crunchy pumpkin seeds.

INGREDIENTS

1/4 cup freekeh

1/2 cup water or vegetable broth

1 cup butternut squash, diced

1 cup fresh spinach leaves

2 tablespoons pumpkin seeds

1 tablespoon olive oil

1 garlic clove, minced

Salt and pepper to taste

Optional: Lemon wedges for serving

METHOD

Prepare the Freekeh

Rinse the freekeh under cold water.

In a small saucepan, combine the freekeh and water or vegetable broth. Bring to a boil over

medium-high heat.

Once boiling, reduce the heat to low, cover, and simmer for about 20-25 minutes, or until the

freekeh is tender and the liquid is absorbed. Remove from heat and let it sit, covered, for 5

minutes. Fluff the freekeh with a fork.

Roast the Butternut Squash

Preheat your oven to 400°F (200°C).

Place the diced butternut squash on a baking sheet lined with parchment paper.

Drizzle with olive oil and sprinkle with minced garlic, salt, and pepper. Toss to coat the squash

evenly.

Roast in the preheated oven for 20-25 minutes, or until the squash is tender and lightly browned,

stirring halfway through.

Toast the Pumpkin Seeds

While the squash is roasting, heat a small skillet over medium heat.

Add the pumpkin seeds to the skillet and toast for 3-4 minutes, stirring frequently, until they are

golden and fragrant. Be careful not to burn them. Remove from heat and set aside.

Assemble the Salad

In a serving bowl, combine the cooked freekeh, roasted butternut squash, fresh spinach leaves,

and toasted pumpkin seeds.

Toss everything together gently until well combined.

Serve

Divide the Freekeh, Butternut Squash, Spinach, and Pumpkin Seeds salad into a serving bowl or

plate.

Optionally, squeeze some fresh lemon juice over the salad before serving for extra flavour.

As a private dietician, my mission is to make healthy, nourishing meals accessible and enjoyable for all.

These five seasonal supper ideas exemplify the ease and delight of incorporating wholesome ingredients into your weekly meal rotation.

If you enjoyed these recipes, be sure to download the whole e-book below to get more delicious recipe inspiration.

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