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Green Sauce

An easy, versatile and nutritious sauce that can be whipped up in minutes!

10 mins
5 ingredients
$2.50 / person
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Green Sauce


Serves = 2

  • 1 bunch Tuscan/Australian kale
  • 1 tsp crushed garlic
  • Zest of lemon/lime
  • 5 tbsp extra virgin olive oil
  • 1-2 slices of mature cheddar cheese (optional)

It’s this easy

  1. Remove stalks from kale.
  2. Microwave leaves in 1-1.5 cups water until they are wilted, then drain water off.
  3. In a blender, combine wilted kale leaves, garlic, extra virgin olive oil, lemon and cheese (optional).
  4. Blend until smooth. May need to add 2-3 tbsp hot water until the desired consistency is achieved.


Add in 1-2 slices of mature cheddar cheese slices before blending for a cheesy taste.


Great served as a pasta sauce with rocket and cherry tomatoes, as an alternative to salsa verde, or as a dip!


Contains: Dairy, FODMAPs.
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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

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Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

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