Eating Healthy—Australia Day!

What’s on your healthy Australia Day table? We’re going with roast rack of lamb, mangoes and delish Australian avocados!

Fresh organic fruit and veggies from Choku Bai Jo Canberra (Lyneham and Curtin)

Fresh organic fruit and veggies from Choku Bai Jo Canberra (Lyneham and Curtin)

In our year of eating healthy we’re not just looking at looking good and getting fit. We’re also focussed on what we’re actually eating, and to that end will be seeking out fresh, organic and Australian grown produce. Is there anything better?

Prawn, mango and avocado salad (serves 4)



What you need

1kg large prawns, peeled and deveined

2 mangoes

2 avocados

1 small chilli (optional)

Coriander leaves

Juice of 1 lime

Lettuce (butter or cos)

What you do

Place prawns in large bowl, remove mango cheeks and dice flesh, peel and slice avocado and add to prawns. Combine chilli (deseeded and finely chopped) coriander (shredded) and lime juice, and add to salad and gently toss. Serve on a bed of lettuce.

Crumbed rack of lamb with garlic potato mash and smashed avocado (serves 4)

roast lamb

What you need

1 rack of lamb (at least 8 cutlets—ask the butcher for French cut)

3 tablespoons Dijon mustard

3 tablespoons extra virgin olive oil

¼ cup breadcrumbs (substitute GF if you’re GF/WF)

¼ cup grated Parmesan

Fresh herbs such as parsley, thyme, rosemary (finely chopped)

4 large potatoes

2 cloves garlic

Knob of butter

1 avocado


Salt/pepper for seasoning

GF balsamic dressing

What you do

Heat the oven to 220 degrees C. Season the meat with salt and pepper. Mix together the oil and mustard, and rub all over the rack to coat well. Mix together the breadcrumbs, parmesan and herbs and pack the mixture onto the lamb rack. Place the lamb on a rack, bones up, in a roasting pan and place in oven. Roast until the meat is done to your liking. Let the meat stand for 10 minutes before carving.

While the meat is cooking peel and cut the potatoes into chunks and boil until tender; drain. Peel and crush the garlic and add to the potato with a knob of butter. Mash well.

Peel and chop the avocado and mash with a fork—it should be lumpy not smooth.

Place the garlic mash on a plate and top with two or three cutlets. Pile the avocado on top of a couple of lettuce leaves and drizzle over balsamic dressing.

Get the super easy-peasy home-made ice-cream/sorbet recipe from LFW Eating Healthy Easy-Peasy Ice-Cream.

Home-made mango ice-cream with black cherries

Home-made mango ice-cream with black cherries


For the freshest all Australian produce check out Choku Bai Jo in Lyneham and Curtin, and Capital Region Farmers Market at EPIC.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s