Duke Street Kitchen

Duke Street Kitchen I’m Clare and I’m a Clinical Nutritionist, health & wellness coach, foodie and busy mum

🫛🫛Pea and ham soup Another very unglamorous but super easy, very tasty soup.  Takes five minutes to get ingredients into...
17/06/2026

🫛🫛Pea and ham soup

Another very unglamorous but super easy, very tasty soup.  Takes five minutes to get ingredients into a slow cooker then let it work its magic as it cook for 8 hours. 
 
500g Split green peas
c.1kg Ham hock (the funny knobbly looking ‘end of a ham bone’)
2 onions – finely chopped
2 carrots – finely chopped
2 celery sticks – finely chopped
2 garlic cloves – grated
2 bay leaves
2 litres water
Salt and pepper
 
Rinse the peas (see note below) and add to slow cooker.  Add all other ingredients (only add the salt at the end as the ham is salty already).  I added a teaspoon of bone broth too for an extra boost.  At the end of the cooking time remove the ham hock from the liquid.  Remove the skin (and discard), shred the meat and return to the soup. Stir, taste, season and enjoy!
 
You don’t have to soak the peas before using but do rinse them and if you react to legumes you can soak them overnight to reduce the indigestible complex sugars (that are normally great for the gut) but can cause bloating in some.
 
The peas are a great plant-based protein (and combined with the protein in the pork), high in fibre and a good source of plant-based iron. Split peas also contain potassium, folate and thiamine (B1).

16/06/2026

🌶️Slow cooked chilli🌶️

2 celery stalks
2 carrots
2 onions
4 garlic cloves
Half bunch coriander stalks (leaves kept for later)
2 tsp each paprika, cinnamon, cumin & coriander
1 kg beef – gravy or chuck steak
2 x bay leaves
2 tbs plain flour
Salt & Pepper
Olive oil
1 tbs tomato paste
1/2 jar passata
2 cups stock (I used chicken)
2 x cans of Cannellini/mixed/kidney or black beans
 
Chop meat into large chunks and dust with flour.  Season with salt and pepper.
Heat oil in fry pan (or pan of slow cooker) - brown meat in batches - remove from pan.
Whilst meat is browning blitz veg in food processor (or chop by hand).
Add chopped veg, garlic and cook on low heat for 10 minutes or until softened. Add spices and tomato paste and stir in.
Add passata and stock to pan to heat.  Return meat and juices to pan.
Cook in slow cooker for 8 hours on low.
Mix in the drained beans, stir and cook for a further 30mins.  Season to taste.
 
Serve with rice and your choice of sides – I have something green (beans for us!) and an avo/tomato/coriander salsa (with lots of lime juice).  I also drizzled with my own chilli honey. 🌶️🌶️

03/06/2026

It’s a coffee in the garden between meetings kind of day ☀️☀️

I hadn’t made them for a while but mid morning snack today is black bean brownies.
One square is 5g protein (natural protein - no powder added – although you could to boost further if required) and 5g fibre – and tastes like a treat.

Black beans contain both soluble and insoluble fibre and your gut bugs love them. Not everyone can enjoy beans but canned beans can be more tolerated (as the complex sugars our body can struggle to digest have leeched out into the surrounding liquid).  Rinse well before using.
 
You will need
 
One can black beans, drained well
½ cup whole oats
¼ olive oil
2 tablespoons cacao powder
1/3 cup maple syrup
1 tsp vanilla essence
¼ teaspoon salt
½ teaspoon baking powder
½ cup 70% cocoa dark choc chips
 
Blitz everything in a blender except the choc chips.  Stir half of chips into the mix and transfer to lined tin – spinkle with remaining chips. Cook for about 12 mins at 170.

Soup isn’t super glamorous but it is like a hug in a mug and can be a great way of increasing your plant diversity and y...
20/05/2026

Soup isn’t super glamorous but it is like a hug in a mug and can be a great way of increasing your plant diversity and your fibre which both help your gut.  You’re keeping all the vitamins and nutrients in the bowl too.  Soups are also fab for making the most out of any leftover veggies in your fridge. Choose high protein and high fibre veggies (below) to boost your nutritionals and combine with anti-oxidant herbs and spices for flavour.
 
🫛🫛Highest fibre veggies are – artichokes, green peas, squash, broccoli and carrots.
Good for gut health, balancing blood sugar and lowering cholesterol.
 
🫛🫛Highest protein veggies are – edamame, lentils/chickpeas, green peas, spinach and broccoli.  (I used a rinsed can of cannellini beans and lentils in this version).
 
Onion and garlic are also pre-biotics that fed the good bugs in your gut.
 
I added leftover parmesan rinds to this soup which added to the flavour (and gave some chewy cheesy bits!) and we ate it with old school cheese on toast with leftover homemade focaccia.

A speedy, cheat throw together lunch can still be super yummy and healthy – if you’ve got some good things to throw in! ...
15/05/2026

A speedy, cheat throw together lunch can still be super yummy and healthy – if you’ve got some good things to throw in!
 
Top tips
👍Cook extra for your dinners (and put aside before serving up) so you have options – roast veg, meats, grains like quinoa, brown rice for example
👍Make a vinaigrette (or dressing) ready that will make any ‘thrown’ together combo feel like it’s meant to be
👍Remember your protein source – eg left over meats, falafel, tuna etc – and add to it with chickpeas, beans, edamame or cheese.
👍Include some healthy fats – eg avocado, nuts, seeds.
👍If you’re preparing in advance keep your dressing separate so it doesn’t all go soggy.
👍Always have salad ingredients in the fridge for adding or snacking – carrots, cucumbers, tomatoes, peppers, lettuce.

13/05/2026

🎃Butternut squash mixer muffins

The butternut squash adds a sweetness without too much flavour - plus many vitamins and minerals - a great source of vitamins A and C and also contains folate (needed for energy and red blood cell formation).

300g butternut squash
2 eggs
1 1/2 cups wholemeal spelt flour
1 cup coconut sugar
1/3 cup olive oil
1 tsp cinnamon
1 tsp baking powder

*Set oven to 180C
*Wash the skin of the pumpkin then roughly chop it (no need to remove skin). Blitz in a food processor until finely chopped.
*Add all remaining ingredients to the food processor and process until evenly combined (do not over mix).

Place in 12 muffin tin lined with paper.

Cook for 20 mins or until skewer comes out clean.

Mix 250g of cream cheese with 4 tablespoons of icing sugar and a splash of lemon juice for icing. Sprinkle with lemon zest.

Add a quick side salad to your meals and your liver will love you! This one was yum and thrown together in about 2 minu...
08/05/2026

Add a quick side salad to your meals and your liver will love you! This one was yum and thrown together in about 2 minutes using ingredients you’d probably have in the fridge already. It contained rocket, pear, parmesan and toasted walnuts - with an simple vinaigrette (including olive oil and apple cider vinegar).

💚your liver loves bitter things - so the rocket here is great for your liver and your digestion
💚walnuts contain omega 3 fats, fibre and antioxidants - great for brain and heart health
💚plant diversity to improve gut health
💚vitamin c to help absorb iron (from lemon juice in dressing)
💚healthy fats and polyphenols from the olive oil
💚still adds to your daily fibre and protein goals

01/05/2026

🫛🫛Creamy edamame hummus - delicious, naturally high in protein and a snack that really delivers - protein, healthy fats, fibre - and 7 of your 30 plants a week for boost your gut diversity.

240g chickpeas (this is one can drained)
1 cup peas
1 cup edamame beans (shelled)
2 garlic cloves – peeled
2 tbs tahini
1 lemon juiced
2 tbs water
6 tablespoons olive oil
2 tbs mint
Salt/pepper

Pop frozen peas and edamame in boiling water for a 1-2 minutes, then drain and add to blender.

Add everything else except olive oil and mint. Blitz until smooth.

Add olive oil and mint and blend until your desired consistency, taste and season.

A quarter cup of this gives you 4g protein and 3g fibre. Eating with one chopped carrot gives more fibre and vit C, and 50% of your daily Vit A needs (you need this for eye and skin health and immunity).

Edamame are a good veggie protein and also contain zinc, folate, iron, calcium and Vits K and C. They also contain phytoestrogens so help balance estrogen levels in your body.

🌈

28/04/2026

❤️❤️Crispy choc cup bites

No refined sugar, dairy free, gluten free.
Cacao is a great source of anti-oxidants, magnesium and iron.
Almonds are high in heart healthy fats, fibre, magnesium and vitamin E.

1 cup almond flour
½ cup almond butter
¼ cup cacao
2 tbs maple syrup
4 buckwheat cakes
1 tbs coconut oil – melted
Pinch of salt

Dark chocolate for the top (dairy free if desired)

Break up the buckwheat cakes and add all other ingredients (except the chocolate).

Mix until combined.

Divide into cups of a small muffin tin (or size of your liking)

Push down into dips. Mixture above made 20 small cups.

Allow to firm up in fridge or freezer for 10 mins.

Melt dark chocolate and drizzle over the cups.

Enjoy!!

24/04/2026

Healthier Anzac bickies for Anzac Day

Try this twist on the traditional loved biscuit - reduced sugar, higher protein and healthy fats and still delish. Apparently created during World War 1 as a biscuit that could withstand the months at sea when sent over to the troops and used to be called Soldier’s biscuits.

❤️Easy baking swaps that boost your nutritionals ❤️
*Swap normal plain flour for spelt flour as it has 40% for protein
*Add h**p seeds – great source of plant based protein and high in omega 3 and 6 fats
*Coconut sugar instead of brown sugar (and reduced quantity) – it’s still sweet but higher in nutrients and lower GI (so won’t impact your blood sugar as much)

1 cup whole spelt flour
1 cup rolled oats
1/2 cup coconut sugar
¾ cup shredded coconut
140g unsalted butter
2 tablespoons brown rice syrup
½ teaspoon bi carb soda
2 tablespoon water
4 tablespoons h**p seeds

Mix the flour, sugar, coconut, oats and h**p together in a large mixing bowl.

Melt the butter in a saucepan over a low heat with the syrup and water. Once melted take off the heat and stir in the bi carb soda.

Pour the butter mix into the dry mix and combine.

Shape into balls and flatten slightly on baking trays - I did half larger, half thinner.

Cook for between 8-14 minutes depending on how you like them (less for chewier, more for crispier).

Enjoy as they are or sandwich two together with your favourite ice-cream. Obvs ice cream doesn’t make it healthier but it is delicious ❤️❤️

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