Brown Paper Nutrition Recipes by Jacqueline Alwill
Alongside Jacq’s wardrobe edit, Nadia has selected a small collection of favourite recipes from Brown Paper Nutrition. These are the meals she comes back to regularly. Simple ingredients, balanced nutrition and flavours that feel generous without being complicated.
From breakfast to lunch and something sweet in between, these are recipes designed for real schedules and steady energy.
Oats are one of the simplest and most powerful foods for gut health. They’re packed with soluble fibre, especially beta glucan, which feeds beneficial gut bacteria and supports the production of short chain fatty acids like butyrate, known to reduce inflammation and strengthen the gut lining.
Oats also help regulate blood sugar, keep you fuller for longer and support regular digestion. Whether warm, overnight or blended into smoothies, oats are an easy, affordable way to nourish your microbiome daily.
Serves 2–3
1 cup rolled oats
1½ tbsp chia seeds
1 cup whole dairy milk or light coconut milk
1 tbsp maple syrup
1 tsp vanilla extract
1⅔ cup Greek yoghurt or plant based
½ cup strong brewed matcha tea
1 cup fresh or frozen blueberries
2 tbsp chopped pistachios
Combine oats, chia seeds, milk, maple syrup, vanilla extract, 1 cup yoghurt and matcha in a container and mix well.
Dollop remaining yoghurt over the top with blueberries and pistachios. Refrigerate overnight.
Epic Delicious Grainy Chicken Salad
This salad looks simple but has incredible flavour. It works beautifully with whatever grains you already have in the pantry. Buckwheat and quinoa are a great gluten free combination, but rice or other grains work equally well.
Serves 4–5
2 cups cooked shredded chicken breast
100g quinoa grain
100g buckwheat grain
2 brown onions
2 tbsp extra virgin olive oil
60g fresh coriander
50g fresh mint leaves
Dressing
60ml lemon juice
2 tbsp sesame oil
3 tbsp fish sauce
100ml extra virgin olive oil
1 tsp soy sauce
1½ tbsp honey
Chilli flakes (optional)
Cook quinoa and buckwheat separately according to instructions and allow to cool. Whisk dressing ingredients together.
Add all salad ingredients to a large bowl with cooled grains. Toss with dressing and season to taste.
Chocolate Peanut Butter Hemp Bars
These peanut butter hemp bars are rich, chocolatey and incredibly satisfying. Hemp seeds are a wonderful pantry staple, providing omega 3 fats and plant protein while blending beautifully into this caramel layer.
Serves 18
Base
½ cup almond meal
¼ cup cacao powder
⅓ cup maple syrup
⅓ cup melted coconut oil
¼ cup peanut butter
Caramel
½ cup peanut butter
1 cup hemp seeds
⅓ cup maple syrup
¼ cup coconut oil
Top
150g dark chocolate chips
¼ cup peanut butter
Sea salt
Bake base at 180C for 15 minutes. Cool completely. Blend caramel ingredients then spread over base and chill.
Melt chocolate with peanut butter and pour over caramel layer. Refrigerate until firm then slice.
Greek Inspired Meatballs with Whipped Feta & Herb Orzo
Serves 4–6
2 packs organic beef meatballs
1 red capsicum
1 green capsicum
2 punnets cherry tomatoes
3 tbsp olive oil
1 tbsp oregano
1 red onion
1 cup orzo
1 bunch parsley
1 tbsp red wine vinegar
1 lemon
1 cup kalamata olives
Whipped Feta
320g Greek feta
200g Greek yoghurt
Juice of 1 lemon
3 tbsp olive oil
½ clove garlic
Black pepper
Roast vegetables at 200C for 20 minutes. Add meatballs and roast a further 12 minutes. Cook orzo separately.
Blend whipped feta ingredients until smooth. Toss orzo with herbs, olive oil and lemon. Serve meatballs and vegetables over whipped feta with herb orzo.
Discover more of Jacq’s recipes, nutrition insights and wellbeing advice at brownpapernutrition.com, and follow along on @brownpapernutrition.