How to make a nourish plate


There are regularly times during the course of my week, when I get home from a long day of work and find myself with the conundrum of having to find something to eat. What I’ve found works a treat on these days is creating a nourish plate. This is simply a plate of whole foods, as many as I can muster up from my fridge and pantry, presented as a smorgasbord of variety. The vegetables are often raw, because I don’t feel like or have time to cook them, there’s usually some kind of leftover meat, fish or chicken and then I grab my favourite flavours and textures and put together an exciting and delicious plate of ‘yum’!

The key components of your nourish plate are a healthy carbohydrate source (like quinoa, brown rice, potato or corn kernels) a protein source (tofu, chicken, salmon, tuna, roast meats) and lots of healthy whole food fat sources (avocado, nuts and seeds). Yum! The key is ensuring you add delicious flavours like feta, olive, sun-dried tomatoes, vinegar, aioli, fresh herbs, spices and aromatics like onion or garlic! Let your imagination run wild!

Nourish Plate

Ingredients (serves 2)

1/3 cup white quinoa, raw
100g smoked or fresh salmon fillet
1 x carrot, grated
1 x punnet cherry tomatoes, halved
1/4 red cabbage, shredded
2 cups rocket, rinsed
1 x apple, thinly sliced
1/2 avocado, thinly sliced
1 tbsp fresh dill, finely chopped
1/4 cup walnuts
1/4 cup feta
1 tbsp pumpkin or pepita seeds
1 tbsp red wine vinegar


  1. Cook the quinoa per packet instructions, set aside.
  2. Meanwhile, serve all ingredients onto a plate. You can mix the ingredients together or keep them separate depending on your preference.
  3. Cook salmon as appropriate, serve crumbled over the plate.
  4. Drizzle the plate with red wine vinegar and serve. Enjoy!

Nutrition Info per serve

Energy: 2460kJ (588 calories)
Protein: 28g
Carbohydrate: 34g (18g sugar)
Fat: 35g (7g saturated fat)
Fibre: 13g
Sodium: 930mg
Calcium: 287mg

Recipe supplied by Kate Freeman
Kate Freeman
Kate Freeman is HRI's resident nutritionist. She is a Registered Nutritionist from Canberra, Australia and the creator and managing director of Canberra's largest private nutrition practice in Canberra, The Healthy Eating Hub. Kate Freeman consults, writes, presents and mentors in the field of nutrition and has over 10 years of experience in the industry. 

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