Duke Street Kitchen

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.

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 ❤️❤️

23/04/2026

23/04/2026

Love your leftovers!! 💚💚
Here I’ve turned left over mash and broccoli into easy peasy yummy waffles - with a bubble and squeak vibe!

I mixed yesterday’s mash potatoes and broccoli and added a little salt and pepper. Sprinkle some grated cheese on the waffle maker (I didn’t show this) and then add your spud mix. Wait until cooked - it’s that easy! Be a little bit patient (I didn’t think mine would work as it seems a bit stuck) but it all worked out!

I ate with some poached eggs and mini salad - and of course some chilli oil - yummo! Would be great with avo too (mine was too hard to eat 😬😬).

17/04/2026

Beautiful Easter run last week!
Had a new running group with some 4 legged friends🤣🤣🐐🐐

14/04/2026

❤️❤️School holiday recipe testing!

I thought the teenage gym bunnies were going to descend today so whipped up some healthy snacks for them (to save the contents of my fridge!)

❤️Buckwheat choc sandwiches
An easy swap from rice cakes to buckwheat cakes makes these snacks much higher fibre, higher protein (60% more then rice cakes) and more nutrient dense (buckwheat has a good amount of magnesium and potassium) - and still gluten free.

First option is to smoosh a teaspoon of peanut butter onto the cakes, then top with chopped bananas.

Second option I squished a teaspoon of homemade pistachio butter and topped with homemade strawberry chia jam.

Freeze for 15mins then cover with dark melted chocolate, sprinkle with a pinch of salt and they’re done! (Depending on your climate you might need to keep in the fridge until you eat)

The freezing part is optional - just makes it easier to put the chocolate on.

Dig in and enjoy!