Beat the weeknight stress with these fast, wholesome dinners that’ll warm the belly and calm the chaos. These three recipes are my go-to when I want something comforting, macro-friendly, and on the table - fast.
🍵 Chai-Roasted Pumpkin Soup
This one feels so right for this time of year. It’s warm, nourishing, and full of flavour, and fits into your macros too.
If your week’s been anything like mine, this is the kind of comfort food that feels like a hug in a bowl.
Ingredients:
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1kg pumpkin, chopped coarsely
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½ tsp ground cardamom
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¼ tsp ground cinnamon
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½ tsp cracked black pepper
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Olive oil spray
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¼ cup (25g) walnuts
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1 tsp honey
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2 tsp rice bran oil
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1 small onion (80g), chopped coarsely
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2 garlic cloves, sliced
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¾ cup (180ml) vegetable stock
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1¾ cups (430ml) water
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⅓ cup (95g) low-fat Greek-style yoghurt
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2 tbsp coarsely chopped fresh coriander
Method:
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Preheat oven to 200°C. Line a large oven tray with baking paper.
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Spread pumpkin in a single layer. Sprinkle with cardamom, cinnamon, and pepper. Spray with oil and roast for 25 minutes or until tender.
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Line a small tray with baking paper. Add walnuts, drizzle with honey, and roast for 5 minutes. Cool.
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In a large saucepan, heat rice bran oil. Cook onion and garlic for 5 minutes. Add roasted pumpkin, stock, and water. Bring to a boil, then cool slightly.
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Blend until smooth. Return to heat and warm through.
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Serve with a drizzle of yoghurt, honey nuts, and fresh coriander.
🍝 Chicken Meatballs
From My Kids Eat Volume 2, these meatballs are quick, fresh, and versatile. Serve them hot with spaghetti and sauce or cold in tomorrow’s lunchbox.
Ingredients:
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⅔ cup (80g) frozen peas
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1 tsp finely grated lemon rind
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¼ cup chopped fresh mint
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350g chicken mince
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2 garlic cloves, crushed
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½ cup (50g) dried multigrain breadcrumbs
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1 egg, lightly beaten
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⅓ cup (80g) ricotta
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2 tbsp olive oil
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2 x 400g cans diced tomatoes
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3 tsp balsamic vinegar
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250g spaghetti
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Extra mint and ⅓ cup (25g) grated parmesan, to serve
Method:
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Preheat oven to 240°C. Line a roasting pan with baking paper.
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Soak peas in boiling water for 1 minute. Drain and reserve 2 tbsp of the water.
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Blend peas, water, lemon rind, and mint until just combined.
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Mix chicken, garlic, breadcrumbs, and egg. Stir in pea mix and ricotta.
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Roll into meatballs. Place on tray, drizzle with oil.
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Roast for 15 mins, turning once. Add tomatoes and vinegar; roast 5 mins more.
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Meanwhile, cook pasta and drain.
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Serve pasta with meatballs and sauce, topped with mint and parmesan.
🥒 Zoodles with Salmon & Walnut Pesto
Light, zesty, and incredibly quick. This family fave from Everyday Thermo is perfect for warmer nights, or when you just want something fresh and nourishing. If you’re not a fan of salmon, swap it out with another protein.
Ingredients:
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60g baby spinach & rocket mix
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1 cup flat-leaf parsley
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2 garlic cloves
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¼ cup (25g) roasted walnuts
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2 tbsp pitted green Sicilian olives
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1 tbsp extra virgin olive oil
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2 tbsp lemon juice
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300g skinless boneless salmon fillets (cut into 4 pieces)
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3 large zucchini (450g), spiralised
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1 lemon, cut into wedges
Method:
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Blend salad mix, parsley, garlic, walnuts, olives, oil, and lemon juice. Scrape and blend again. Season and set aside.
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Add 2 cups water to mixing bowl. Steam salmon in the lower steaming dish; place zoodles in the upper tray. Cover and steam 10 mins.
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Divide zoodles into bowls. Top with flaked salmon, walnut pesto, and lemon wedges. Add extra parsley if you like.
Meal Prep Tip:
Double the pesto! Freeze with a thin film of olive oil to keep it fresh.
Enjoy and let me know if you try one 😍 I love hearing your favourites.
Sophie x