by Feeling Great | Lunch Recipes
Mason Jar Chicken Salad: A Fresh & Easy Meal Prep Solution
Tired of soggy salads and always short on time when prepping meals? You’re not alone! Luckily, Mason Jar Salads are a game-changer. They’re quick to prepare, stay fresh for days, and are packed with flavor—all while making meal prep a breeze.
With the right layering technique, you can prepare up to four days’ worth of salads in advance without worrying about soggy greens or wilted veggies.
How to Build the Perfect Mason Jar Chicken Salad
All you need is a wide-mouthed glass jar with a lid, some fresh ingredients, and a simple layering system to keep everything crisp and delicious.
The Layering Formula:
Layer 1: The Liquid Zone
- Add 1-4 tablespoons of your favorite salad dressing.
Layer 2: Hard, Non-Absorbent Veggies
This layer acts as a barrier to prevent sogginess. Use firm vegetables like:
- Cherry tomatoes
- Carrots
- Green beans
Layer 3: Protein Power
- Add cooled cooked chicken, fish, quinoa, chickpeas, or beans to boost satiety.
Layer 4: Absorbent Veggies & Toppings
Include softer vegetables that might absorb moisture, such as:
- Cucumbers
- Mushrooms
- Beets
- Sprouts
You can also add nuts, seeds, or cheese for extra texture and flavor.
Layer 5: Leafy Greens
- Finish with spinach, rocket, baby kale, or mixed lettuce to keep them fresh.
Storage & Serving
- Store in the fridge for up to 4 days.
- To serve, simply pour into a bowl or enjoy it straight from the jar.
I love prepping a variety of salads to switch things up throughout the week. Here’s one of my favorites—fresh, flavorful, and full of good-for-you ingredients!
Mason Jar Chicken Salad with Honey Mustard Dressing
Ingredients
Honey Mustard Dressing:
- ½ cup Dijon mustard
- ¼ cup honey
- 2 tbsp extra virgin olive oil
Salad:
- 8 free-range chicken tenderloins
- ½ tsp salt (Himalayan, Celtic, or sea)
- ¼ tsp ground pepper
- 1 clove garlic, crushed
- ½ lemon, juiced
- 1 tbsp rice bran oil
- 500g cherry or grape tomatoes, whole
- 4 Lebanese cucumbers, diced
- ⅓ cup pine nuts
- 1 beetroot, grated
- 4 handfuls mung bean or radish sprouts
- 1 cup crumbled goat’s cheese
- 400g mixed baby greens
Method
Prepare the Chicken:
- Heat rice bran oil in a frypan.
- Season chicken with salt and pepper.
- Add garlic to the pan, then place the chicken in.
- Drizzle lemon juice over the top and cook until browned on both sides.
- Remove from heat, cool, and dice into bite-sized pieces.
Make the Dressing:
- In a small bowl, whisk together Dijon mustard, honey, and olive oil until smooth.
Assemble the Mason Jars:
- Follow the layering formula above, starting with the dressing and ending with greens.
Store & Enjoy:
- Refrigerate for up to 4-5 days.
- When ready to eat, shake into a bowl and enjoy a fresh, delicious meal!
Ready to Make Meal Prep Easier?
This Mason Jar Chicken Salad is perfect for grab-and-go lunches or quick dinners.
Tip: Try making different variations each week by swapping the protein, dressing, or veggies for a new flavor twist!
You can also read another recipe Vietnamese Chicken Salad or read the Meal Prep Melbourne -The Key to Success and If you loved this, share it with others—because healthy eating should be easy and delicious!
CLICK HERE to book a session with me to a healthy future!
by Feeling Great | Dinner Recipes
Nourishing Mixed Seafood Miso Broth: A Light & Flavorful Meal
A Comforting Miso Broth Dish Packed with Flavor
This miso broth is the perfect balance of light yet satisfying. Packed with fresh seafood, tender greens, and delicate mung bean vermicelli, it’s an easy and wholesome meal. The rich umami flavors from miso and tamari blend beautifully with aromatic ginger, creating a deliciously comforting broth.
This Nourishing Mixed Seafood Miso Broth is the perfect dish! It’s light yet satisfying, packed with fresh seafood, delicate miso flavors, and vibrant greens.
Quick to prepare and full of nutrients, this dish is ideal for a cozy dinner or a refreshing lunch. Plus, it’s gluten-free and packed with protein, making it a great option for a nourishing meal.
Ingredients of Miso Broth (Serves: 2)
- 1 L cold water
- 1 Tbsp yellow miso paste
- 2 Tbsp fresh ginger, peeled and grated
- 100g mung bean vermicelli noodles
- 2 handfuls baby pak choy, washed and leaves separated
- 150g fresh tiger prawns, shelled, deveined, cleaned, tail on
- 100g calamari, sliced
- 100g mussels, cleaned and de-bearded (discard broken or open shells that do not close when tapped)
- 2 Tbsp rice wine, dry sherry, or concentrated vegetable stock
- 2 tsp tamari
- 2 pinches ground white pepper
- 2 handfuls coriander, chopped (for garnish)
How to Make Miso Broth
Step 1: Prepare the Broth
Pour cold water into a wok and bring it to a gentle boil. Stir in the miso paste and freshly grated ginger. Let it simmer on medium heat for 5 minutes to allow the flavors to infuse.
Step 2: Add the Noodles and Vegetables
Once the broth is aromatic, add the mung bean vermicelli and baby pak choy. Let them soften while the broth continues to simmer.
Step 3: Cook the Seafood
Gently add the tiger prawns, calamari, and mussels to the simmering broth. Cook for 2-3 minutes until the prawns turn pink, the calamari becomes tender, and the mussels open. Discard any mussels that remain closed.
Step 4: Season the Broth
Enhance the flavors by adding rice wine (or an alternative), tamari, and a sprinkle of white pepper. Give it a gentle stir to blend everything together.
Step 5: Serve & Enjoy
Ladle the steaming broth into deep, warmed bowls. Garnish generously with chopped coriander for a fresh, vibrant touch. Serve miso broth immediately and enjoy this nourishing meal!
A Dish to Savor & Share
This seafood miso broth is perfect for a quick yet elegant meal. If you love the recipe, don’t forget to share it with family and friends! Perfect for a cozy dinner, this broth is not only easy to prepare but also a great way to enjoy a healthy, protein-rich meal. Plus, the umami-rich miso and fresh aromatics make every spoonful a delight.
Here’s another fish recipe you can try Salmon with Spice Crust and you can try this Peanut Satay Sauce too tell us what you think about it!
CLICK HERE to book consultation with me for a personalized health plan.
by Feeling Great | Lunch Recipes
Fennel and Grapefruit Salad: A Refreshing & Nutritious Dish
Looking for a crisp, vibrant salad that’s both refreshing and packed with health benefits? This Fennel & Grapefruit Salad is a perfect choice! The combination of tangy grapefruit, crunchy fennel, and creamy feta creates a balance of flavors that’s both satisfying and nourishing.
This salad isn’t just delicious—it’s also fantastic for digestion and liver function. Plus, it’s easy to customize! Keep it vegetarian, or add your favorite protein like seafood, grilled chicken, or lamb for extra flavor. For a stronger, slightly bitter contrast, try adding torn radicchio.
With every bite, you’ll feel the fresh, zesty notes of spring!
Why You’ll Love This Fennel and Grapefruit Salad
- Refreshing & Light: A perfect balance of crunch and creaminess.
- Great for Digestion: Fennel and grapefruit aid gut health.
- Easy to Customize: Enjoy it as a vegetarian dish or add protein.
- Quick to Make: Simple ingredients, ready in minutes!
Ingredients (Serves 2-3)
- 2 big handfuls of baby cos, spinach, iceberg, or watercress (choose one or mix two)
- 1 small fennel bulb, finely sliced
- 1 small red onion, thinly sliced
- 200g Persian feta, crumbled
- 1 handful sugar snap peas, washed & trimmed
- 1 small avocado, peeled & sliced
- 3 ruby-red grapefruits (2 for slicing, 1 for juice)
- ¼ tsp whole fennel seeds
- 1 tsp honey
- ½ tsp Dijon mustard
- Salt & freshly ground black pepper, to taste
- 1 tbsp extra-virgin olive oil
Step-by-Step Method of Making Fennel and Grapefruit Salad
1. Prepare the Greens
Wash and drain your choice of greens along with the sugar snap peas. Arrange them on a serving platter.
2. Slice the Vegetables & Fruit
Thinly slice the fennel and red onion, then layer them over the greens. Next, peel and slice 2 grapefruits and avocado, placing them on top.
3. Make the Dressing
Squeeze the juice from the remaining grapefruit and set it aside. Toast fennel seeds in a dry pan over medium heat for about 3 minutes, until golden and fragrant. Grind them finely.
In a small bowl, whisk together the ground fennel seeds, grapefruit juice, honey, mustard, salt, and pepper. Slowly drizzle in olive oil, whisking continuously to blend.
4. Assemble & Serve
Sprinkle crumbled feta over the salad. Drizzle the dressing evenly and gently toss everything together.
5. Customize with Protein (Optional)
For a heartier meal, top the Fennel and Grapefruit Salad with grilled seafood, poached chicken, or lamb backstrap.
Serving Suggestions & Extra Tips
- Want more crunch? Add toasted nuts or seeds.
- Love bold flavors? Try adding torn radicchio for extra tang.
- Pair it with: A glass of chilled white wine or sparkling water with citrus.
Love this Fennel and Grapefruit Salad? Share it with others and spread the goodness! Here’s another salad you can try! Summer Salad and this Tasty Lettuce Wraps share with us your experience about it! Book your session now and let me help you with a personalized health plan!
by Feeling Great | Drinks Recipes
Coconut Water Benefits Weight Loss – 8 Reasons To Add Coconut Milk To Your Diet
Having just returned from the “land of coconuts,” as one local Vietnamese called it, it feels fitting to dive into a conversation about this amazing fruit especially coconut water.
Coconut water is a flavor that you either love or hate. Personally, I’m a fan! It’s an excellent alternative for those with dairy, lactose, soy, nut, or grain allergies. Plus, it’s vegan-friendly.
While coconuts are known for their fat content, it’s the good kind—medium-chain fatty acids (MCFAs). Consumed in moderation, roughly ½ cup per day, coconut juice can be diluted with water to stretch it further.
Coconut Milk Benefits for Weight Loss
A cup of coconut milk contains 50 to 80 calories and about 5 grams of fat, depending on the brand. This is significantly lower than cow’s milk, which has 146 calories and 7.7 grams of fat per cup of whole milk, or 90 calories for skim milk.
But coconut milk offers more than just a low-calorie alternative. Its antiviral and antibacterial properties, thanks to lauric acid, help protect the gut and prevent infections. Coconut milk also supports cholesterol health, increasing good cholesterol (HDL) while lowering bad cholesterol (LDL). Plus, it contains minerals that enhance blood flow, circulation, and elasticity, which can lower blood pressure and reduce the risk of cardiovascular disease.
Despite its saturated fat content, nature has this sorted. So, there’s no need to worry.
More Benefits of Coconut Milk
- Aids in Weight Loss: Reduces hunger and overeating by promoting satiety.
- Supports Detoxification: Helps with hydration and detoxifying the body.
- Boosts Muscle Building: MCFAs in coconut milk provide quick energy, reducing fat storage.
- Promotes Gut Health: Nourishing electrolytes and healthy fats improve digestion.
- Regulates Blood Sugar: Slows the sugar release into the bloodstream, avoiding insulin spikes.
- Reduces Inflammation: Helps prevent inflammation and arthritis by reducing blood sugar fluctuations.
It’s essential to avoid “light” or “reduced-fat” versions, as these often contain added sweeteners or stabilizers. Instead, opt for coconut milk with the simplest ingredients for maximum health benefits.
How to Select and Store Coconut Milk
Fresh coconut milk spoils quickly, so be sure to use it the same day. Canned coconut milk can be stored longer. Once opened, transfer it to a resealable container and refrigerate. Be mindful of the high oil content, as improper storage can lead to rancidity.
DIY Coconut Milk (from Desiccated Coconut)
If you prefer homemade coconut milk, try blending unsweetened coconut flakes with warm water. Strain through cheesecloth to remove the pulp. However, this method results in a more watery consistency.
DIY Coconut Milk (from Fresh Coconut)
If you’re able to access fresh coconut, remove the flesh, chop it, and blend it with water. After straining through cheesecloth, you’ll have rich, creamy coconut milk. The leftover coconut meat can be used for coconut flour or added to smoothies.
Canned Coconut Milk: What to Avoid
When choosing canned coconut milk, avoid varieties with artificial stabilizers or thickeners like E466 (Carboxymethyl Cellulose), E412 (Guar Gum), or E435 (Polysorbate 60), which are often used to improve texture but may pose health risks. Look for BPA-free cans to reduce exposure to harmful chemicals.
Thankfully, brands like Bulk Wholefoods offer coconut milk with no added nasties.
Ways to Enjoy Coconut Milk
Coconut milk is versatile! I love using it in recipes like quinoa porridge, satay sauce, dairy-free ice cream, soups, and curries. You can also try CocoQuench for warm drinks like turmeric tea or golden milk. What’s your favorite coconut milk recipe? Comment below and share it!
Here’s another coconut recipe you can try! Coconut Bars or a drink recipe Guava Refresher and If you enjoyed this recipe, share it with friends. To book a consultation with me, CLICK HERE to a healthy plan.
by Feeling Great | Dinner Recipes
Authentic Vietnamese Beef Pho: A Soul-Warming Noodle Soup
A Taste of Vietnamese Beef Pho at Home
After returning from my unforgettable trip to Vietnam, I couldn’t resist stopping by Springvale—the heart of Vietnamese culture in Australia. Walking through the bustling markets, surrounded by fragrant herbs and authentic ingredients, instantly transported me back. The rich broths, vibrant flavors, and aromatic spices deepened my appreciation for Vietnamese cuisine.
Love Pho but feel intimidated by making it at home? Here’s a simple trick: Prepare the stock in advance and freeze it. That way, you can enjoy this comforting dish anytime without spending hours in the kitchen!
Beef Pho Recipe (Serves 6)
Beef Stock (Homemade Preferred)
- 1kg beef bones
- 3L cold water
Pho Broth
- 2L beef stock (homemade or store-bought)
- 2 brown onions, finely sliced
- 5cm piece ginger, peeled & sliced
- 5 whole star anise
- 1 tsp whole peppercorns
- 5 whole cloves
- 1 tbsp coriander seeds
- 4 tbsp fish sauce (Tip: If it’s black and opaque, it’s oxidized—throw it out and get a fresh bottle!)
- 2 tbsp lime juice
Soup
- 100g thick rice noodles (fresh preferred)
- 200g beef fillet steak, thinly sliced
- 2 cups (110g) bean sprouts
- 1 bunch Asian greens, sliced (Remove thick stems if needed)
- 2 red bird’s eye chilies, thinly sliced (For milder heat, leave them in briefly, then remove)
Fresh Garnishes
- 1 bunch mint
- 1 bunch coriander
- 1 bunch basil
- Lime wedges (to serve)
How to Make Vietnamese Beef Pho
Prepare the Beef Stock (If Homemade)
- Place beef bones, cold water, onion, ginger, star anise, cinnamon, peppercorns, cloves, and coriander seeds into a large pot.
- Bring to a boil, then reduce heat and let it simmer for 3 hours.
- Allow to cool, then strain the broth into a clean pot.
Make the Pho Broth
- Bring the strained beef stock to a gentle simmer.
- Stir in fish sauce and lime juice. Taste and adjust seasoning if needed.
Cook the Noodles
- If using dried noodles, cook according to package instructions.
- For fresh noodles, soak in boiling water for 5 minutes, then drain.
Assemble the Pho
- Divide noodles and raw beef slices into bowls.
- Pour the hot broth directly over the beef—it will cook instantly.
- Add bean sprouts, Asian greens, sliced chili, and fresh herbs.
- Serve with lime wedges on the side.
Why You’ll Love This Pho Recipe
- Authentic and rich – Just like the best Vietnamese Pho!
- Great for meal prep – Make and freeze the stock for easy meals.
- Customizable – Adjust spice, add veggies, or swap proteins to your liking.
Pro Tip: Serve with hoisin sauce, sriracha, or extra lime juice for added depth of flavor!
What’s Your Favorite Vietnamese Dish?
If you enjoyed this recipe, share it with friends and family! Have a favorite Vietnamese dish? Drop it in the comments—I’d love to hear your recommendations!
by Feeling Great | Dinner Recipes
Fish Curry in a Hurry: A Quick and Flavorful Recipe
Looking for a fast, delicious, and healthy meal? This fragrant fish curry is packed with flavor, protein, and healthy fats. With a rich, creamy coconut sauce and bold tandoori spices, it’s the perfect quick dinner for busy nights.
Pair it with a fresh green salad, steamed vegetables, or stir-fried greens for a balanced meal.
Why You’ll Love This Fish Curry
- Quick and easy – Ready in just 15 minutes!
- Healthy & nourishing – Packed with protein and healthy fats.
- Full of flavor – Bold tandoori spices meet creamy coconut goodness.
- Customizable – Works with any firm white fish or even prawns.
Ingredients (Serves 4)
- 2 tablespoons tandoori paste
- ⅔ cup coconut milk
- 2 cloves garlic, crushed
- 600g firm white fish (e.g., cod, barramundi, or snapper), cut into strips
- 1 tablespoon coconut oil
- Fresh parsley, to serve
- Lemon wedges, to serve
How to Make Quick Fish Curry
Step 1: Prepare the Sauce
In a medium bowl, whisk together tandoori paste, coconut milk, and crushed garlic. This creates a rich, flavorful base for the curry.
Step 2: Marinate the Fish
Add the fish pieces to the bowl, ensuring they are well coated in the sauce. Let them soak up the flavors for a few minutes.
Step 3: Cook the Curry
Heat coconut oil in a frying pan over medium-high heat. Add the marinated fish and sauce, then cook for about 5 minutes, stirring gently until the fish is tender and cooked through.
Step 4: Serve and Enjoy
Transfer to a serving dish and garnish with fresh parsley. Serve with lemon wedges, a crisp green salad, or your favorite steamed vegetables.
Serving Suggestions
This curry pairs beautifully with:
- Fresh green salad – Light and refreshing.
- Steamed or stir-fried veggies – Add extra nutrients.
- Cauliflower rice or basmati rice – For a heartier meal.
Final Thoughts
This simple and flavorful fish curry is perfect for busy weeknights. It’s healthy, quick to prepare, and bursting with delicious spices.
💬 Have you tried this recipe? Drop a comment below! And if you love it, share it with friends!
