+ the healthy chef +


  • By
  • Teresa Cutter

The way I eat has been pretty consistent throughout the years and focuses mainly on foods that support my digestive health as well as general wellbeing. Portion sizes have had to alter slightly based on my activity level as well as having to deal with hormones, but it’s important to me that I’m in tune with my body and how it feels on a day to day basis.

When I talk about losing weight, around 80% of your success will come from the foods you eat. I’m not fanatical about counting every calorie, however for me it’s important that I cook the food myself and try and keep it balanced with a combination of protein, healthy fats and plant based fruits and vegetables. I also listen to my body and let my hunger cues tell me how much food I need to eat for that day.

When I created my #1 bestselling book The 80/20 Diet, it was important to me that all the recipes were perfect for time-poor individuals and simple to create. I’ve always believed in “keeping your food simple” as one of the keys to not only successful weight loss, but your overall wellbeing.

I’ve always believed in “keeping your food simple” as one of the keys to not only successful weight loss, but your overall wellbeing.


Avocados are also good sources of antioxidants, fibre, vitamins, and minerals, in addition to their heart-healthy mono-unsaturated fats. Studies show that eating avocados also help fight metabolic syndrome which can lead to type II diabetes.

Avocados are high in antioxidants lutein, vitamin E and beta-carotene and can promote blood sugar reduction and support cardiovascular, digestive and skin health.

I love avocado smashed over buckwheat toast or folded through hot steamed brown rice with a drizzle of sesame oil and tamari. It’s also magnificent in any salad and makes the best breakfast smoothie or healthy chocolate mousse.


I make scrambled organic eggs at least twice a week for husband as well as myself. They’re a quick 1 minute meal with the perfect ratio of protein and B-group vitamins, which supports cellular energy production and a healthy nervous system. The protein found in eggs also helps to sustain lean muscle, keep you fuller for longer and keep blood sugars stable. Try my super-charged scrambled eggs or my Egg White + Greens Frittata.


I love the versatility of almonds. When made into a nut milk or nut butter, they are naturally sweet and creamy. They are also rich in monounsaturated fats, similar to olive oil, and are rich in fibre, protein, magnesium, B vitamins and vitamin E.

They also perform like a natural prebiotic in the digestive system that feeds the good bacteria in the gut so it’s great for Perfect Digestive Health.


Never underestimate this humble vegetable. Like cabbage and other members of the cruciferous family, cauliflower is a good source of vitamin B6, C, K, fibre, folate and potassium. It’s also rich in sulphur that works as an anti-inflammatory, supports digestion and boosts your immune system. While cauliflower is often used in salads and soups, I love them in my Cauliflower Cheese or Cauliflower Fried Rice With Turmeric, Ginger + Tamari Roasted Almonds.


Pumpkin seeds are high in minerals and plant-based proteinwhich is why I love to throw them into salads and meals such as green burgers, or I use them for making my antioxidant rich detox pumpkin seed milk.

You can blend fresh pumpkin seed milk with a touch of organic matcha, 1/4 avocado and protein for the ultimate shake that nourishes a healthy metabolism and boosts weight loss.



If I eat leafy greens then my whole body is happy. This is probably the main reason why I developed Healthy Chef Green Smoothie. Leafy greens such as lettuce, kale and spinach are nutrient dense and are a great source of restorative minerals and fibre that work as a prebiotic for your digestive system, helping the good gut bacteria flourish.


In my cookbook Purely Delicious, I make sure to include loads of leafy green recipes such as my Kale, Spinach + Feta Pie and my Raw Superfood With Roasted Almonds and Turmeric Dressing. 


I designed Healthy Chef Organic Pea Protein and Healthy Chef Pure Native WPI to be specifically low-carb and high in essential amino acids for the body to grow and thrive. When I’m on the go I simply blend Healthy Chef protein with some homemade nut milk, ice, frozen banana and berries which works as a meal replacement and curbs my cravings.


If you’re new to protein powders and are not sure how to use them, I’ve written a Complete Guide To Using Healthy Chef Protein to help you get started.


Green tea and matcha are known for the metabolism-boosting properties as they are rich in powerful antioxidants. I like to drink Healthy Chef Matcha as an alternative to coffee as it makes me feel energised and ready to take on the day. It’s also a great alternative to coffee.


Fish is one of the best omega-3 sources of food which is needed for heart and brain health as well as helping your immune system stay in good shape. I particularly love salmon and sardines as they taste delicious and can be used in a variety of dishes. Try my Smashed Green Peas + Pan Roasted Salmon or Salmon Burgers.


Walnuts are a delicious source of omega 3 EFA’s (essential fatty acids) which are critical for good health. However, the body cannot make them on its own. For this reason, omega-3 fatty acids must be obtained from food, thus making outside sources of these fats “essential.” Health benefits of omega-3s include helping to lower cholesterol levels, reduce high blood pressure and improve symptoms of arthritis.

Add walnuts or walnut oil into salads or make my purely delicious Chocolate Truffles!




  1. Anna says:

    I have read that cruciferous family vegetables, along with soy may be involved in blocking the proper function of the thyroid particularly for those with a lazy, low functioning thyroid. Do you know this to be true or false?

    • Hi Anna, the benefits of cruciferous vegetables are reducing Inflammation, regulating blood sugar, supporting heart health, liver detoxification and wellbeing.

      Studies show lightly cooking the foods reduces goitrogenic effects of the food if you are sensitive.
      The goitrogenic potential of a plant or food depends upon the amount of active goitrogen present in it. Various procedures like soaking, washing, boiling and cooking can help in reducing the goitrogenic potency of these foods. These, along with the intake of iodide supplements are generally practiced in areas where goitrogenic foods are routinely consumed. How far these measures are effective in reducing anti-thyroidal activity is still unclear. Patients suffering from hypothyroidism can avoid consumption of raw cruciferous vegetables such as cabbage, Brussels sprouts, broccoli, cauliflower, mustard greens, kale, and turnip. In addition, daily diet should include thyroid boosting foods like those rich in iodine, amino acid tyrosine, minerals like selenium, zinc, copper, iron, various vitamins including, B2, B3, B6, C and E.
      You can have a read here…..

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