Rukie Chef

Rukie Chef Accredited Practising Dietitian, dishing up nutrition facts to make nourishing choices

05/09/2026

A little weeding, a little letting go, and suddenly there’s room to thrive. 🌿🥦

29/05/2026

Last year I made a Basque cheesecake for my husband’s birthday… this year I elevated it with this matcha version from the Coles magazine 🍵🤍

Food always finds a way to bring people together.

P.S. The matcha is delicious 🤌🏾

03/04/2026

If your pesto tastes flat, this is your sign to fix it 🌿
It’s all about balance, fresh ingredients, good quality olive oil, and letting parmesan bring that salty, savoury depth.

I also added tomatoes + peppers for a lighter, slightly sweet twist that works perfectly as a pasta sauce 🍝 blended in my

Nutrient-dense, versatile, and honestly so much better than store-bought. This is packed with flavour.

Ways to use it: pasta, sandwiches, croissants, pizza, sauce for grilled meats/fish or as a quick dip.

Our first time hosting Iftar for our family 🌙✨Feeling incredibly grateful to break the fast surrounded by loved ones and...
13/03/2026

Our first time hosting Iftar for our family 🌙✨

Feeling incredibly grateful to break the fast surrounded by loved ones and a table full of nourishing, home-cooked food. Food always tastes better when it’s shared ❤️

Here's a balanced Iftar with protein, fibre and nourishing carbs to replenish after fasting.

To break the fast we had Medjool dates three ways:
• Peanut butter filled
• Chocolate coated with pistachio
• Chocolate coated with shredded coconut

Entrée
• Chicken & corn soup (unexpected crowd favourite 😅)
• Sri Lankan short-eats fish pastries
• Warm pita with labneh & homemade hummus

Mains
• Turmeric rice
• Chicken curry (my husband has perfected this 🤤)
• Yellow dhal curry
• South Indian style fish fry
• Eggs
• Homegrown heirloom tomato & cucumber salad
• Air-fried homegrown zucchini

Dessert
• Mango sago pudding topped with pistachios 🥭

Cooking for Iftar reminds me how powerful food can be in bringing people together.

What’s your favourite dish to break fast with? 🌙

̇ftar

05/03/2026

Food isn’t just nutrients on a plate — it’s culture, history and connection 🤍

One of my favourite ways to explore that is country-themed dinner nights with friends. Everyone brings a dish and you end up discovering new flavours, traditions and stories behind the food.

If you’re feeling stuck cooking the same meals every week, try picking a country and cooking one dish from it.

Stay nourished 🌿

Recipe from: 🤍

18/02/2026

You don’t need meat at every meal to meet your protein needs.

Lentils are a great source of plant-based protein and fibre, supporting gut health, fullness, and steady energy — all in one comforting bowl of dhal.

As a dietitian, I love showing how culturally familiar foods can absolutely align with balanced eating. Meat Free Mondays are a simple way to increase fibre intake and include more plant-based meals without compromising on nutrition 🤍

Recipe inspiration: with a few tweaks to add my backyard tomatoes 🍅

Lentils and nutrition panel used: red split lentils

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