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nourish plate feature

How to make a nourish plate

Kate Freeman

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


  • Cook the quinoa per packet instructions, set aside.
  • Meanwhile, serve all ingredients onto a plate. You can mix the ingredients together or keep them separate depending on your preference.
  • Cook salmon as appropriate, serve crumbled over the plate.
  • 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

For a downloadable copy of this recipe, or for more recipe ideas, visit The Healthy Eating Hub website.


Kate Freeman

Kate Freeman is a Registered Nutritionist and the founder and managing director of The Healthy Eating Hub. Kate’s healthy eating philosophy is all about whole, fresh foods, being realistic about life and creating long term healthy eating habits. She doesn’t believe in detoxes, fad diets or quick fixes. Once you’ve finished working with Kate, you’ll be empowered to feed yourself well for the rest of you life! More about the Author

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