Recipes from Real Delicious

Real Delicious

by Chrissy Freer

Nutritious, delicious whole food recipes and food know-how from Chrissy Freer, qualified nutritionist, food writer and author of Supergrains and Superlegumes.

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Filled with shredded vegetables, minced lean chicken and protein-packed eggs, this version of a Japanese pancake makes a nutritious and filling lunch or light dinner. In Japan it’s traditionally served with mayonnaise, but I prefer to skip this in favour of a little sweet soy sauce and some salad leaves.

Preparation time: 20 minutes
Cooking time: 35 minutes
Makes 8

75 g (23/4 oz/1/2 cup) wholemeal spelt flour or plain (all-purpose) flour
3 eggs
11/2 tablespoons peanut or  macadamia oil
200 g (7 oz) minced (ground) chicken  or pork
150 g (51/2 oz) mushrooms,  finely chopped
2 teaspoons finely grated ginger
1 garlic clove, crushed
130 g (41/2 oz/13/4 cups) shredded  savoy cabbage
1 large carrot, coarsely grated
Sweet soy sauce, for drizzling
2 teaspoons sesame seeds,  lightly toasted
Sliced spring onions (scallions),  to serve
Baby kale leaves, to serve

Whisk together the flour, eggs and 80 ml (21/2 fl oz/1/3 cup) cold water until smooth. Season with sea salt and freshly ground black pepper.

Heat 2 teaspoons of the oil in a large non-stick frying pan. Add the chicken and cook, breaking it up with a wooden spoon, for 5 minutes or until browned. Add the mushrooms, ginger and garlic and cook, stirring, for 3 minutes or until golden. Leave to cool completely.

Stir the chicken mixture, cabbage and carrot into the egg batter.

Heat half the remaining oil in a large non-stick frying pan over medium–high heat. Ladle 1/2 cup of batter per pancake into the pan  and spread out to 1 cm (1/2 inch) thick. Cook for 3 minutes each side  or until golden. Transfer to a plate and keep warm while you cook  the rest, adding a little more oil when necessary.

Serve the pancakes drizzled with a little sweet soy sauce and scattered with the sesame seeds, spring onions and kale leaves.


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Unlike traditional pastry, a quinoa crust is super-healthy - it provides a good dose of protein,  fibre, manganese and phosphorous. Roasted pumpkin is naturally sweet, perfect in this tangy blue-cheese filling.

Preparation time: 30 minutes
Cooking time: 1 hour
Makes 4

150 g (51/2 oz/3/4 cup) quinoa, rinsed
375 ml (13 fl oz/11/2 cups) home-made or low-salt vegetable stock
500 g (1 lb 2 oz) peeled and seeded pumpkin (winter squash), diced  (see tips)
1 tablespoon chopped sage,  plus small sage leaves to garnish
2 teaspoons honey
1 tablespoon olive oil
35 g (11/4 oz/1/3 cup) finely grated parmesan cheese (see tips)
1 egg, plus 1 egg white
Olive oil spray
1/4 cup chopped herbs, such as  chives and parsley
130 g (41/2 oz) fresh ricotta cheese
75 g (23/4 oz) blue cheese, crumbled (see tips)

Place the quinoa and stock in a small saucepan and bring to the boil. Reduce the heat to low, cover and simmer for 12 minutes or until the stock has been absorbed. Set aside to cool.

Meanwhile, preheat the oven to 180°C (350°F) and line a large tray with baking paper. Combine the pumpkin with the chopped sage, honey and 2 teaspoons of the oil and spread over the tray. Season with sea salt and freshly ground pepper and roast for 25–30 minutes until tender.

Mix together the quinoa, parmesan, egg and white and season well.

Lightly spray four 12 cm (41/2 inch) round non-stick fluted tart tins with oil (see tips). Press the quinoa mixture firmly into the tins to form a thick crust. Place on a large baking tray and bake for 15 minutes or until light golden.

Mix together the ricotta and blue cheese and spread a little into each tart crust. Top with the roasted pumpkin and bake for 3–4 minutes to warm through.

Meanwhile, heat the remaining oil in a small saucepan over medium–high heat. Add the sage leaves and stir for 1–2 minutes until crisp. Drain on paper towel. Serve the tarts topped with crisp sage leaves.

This recipe is vegetarian if you use parmesan and blue cheeses made with non-animal rennet.
You will need about 750 g (1 lb 10 oz) pumpkin with the rind on to  yield 500 g (1 lb 2 oz) flesh.
Be sure to use well-greased non-stick tart tins or the crusts will stick.


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Turkey breast is protein-rich and extremely lean: it contains less saturated fat than beef, pork or chicken. Serve this dish with a simple side salad, such as sliced cucumber and vine-ripened tomato.

Preparation time: 20 minutes
Cooking time: 15 minutes
Serves 4

2 teaspoons macadamia or peanut oil
1 tablespoon brown rice
400 g (14 oz) minced (ground) turkey breast (see tip)
1 stem lemongrass, white part only, finely chopped
1 long red chilli, seeded and  finely chopped
2 garlic cloves, crushed
1 tablespoon chopped coriander (cilantro) root
2 teaspoons finely grated ginger
200 g (7 oz) green beans, thinly sliced
1 tablespoon lime juice
1 tablespoon fish sauce
2 teaspoons brown or palm sugar
1/2 cup mint leaves
1/2 cup coriander (cilantro) leaves
1/2 small red onion, thinly sliced
175 g (6 oz/11/2 cups) bean sprouts, trimmed
8 cos (romaine) lettuce leaves

Heat 1 teaspoon of the oil in a large wok or non-stick frying pan over medium heat and stir-fry the rice for 1 minute or until golden brown and aromatic. Cool, then finely crush with a mortar and pestle.

Add the remaining oil to the wok over high heat. Add the turkey and stir-fry, breaking up the meat, for 7 minutes or until browned. Add  the lemongrass, chilli, garlic, coriander root and ginger and stir-fry  for 1 minute or until aromatic. Add the green beans and stir-fry for  2 minutes or until almost tender.

Stir in the lime juice, fish sauce and sugar. Remove from the heat and cool slightly then stir in the ground rice, herbs, onion and bean sprouts.

Spoon into lettuce cups to serve.

Minced (ground) pork or chicken work well in place of turkey.


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