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ForknFit Recipes

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ForknFit Recipes

💚 High-protein & gut-friendly recipes made simple.
🍽️ Real food. Real life. Start here 👇
https://linktr.ee/forknfit

No overwhelm.
📚 Cookbooks, meal plans & kitchen favourites to help you eat well every day.

02/11/2026

🥒 Who said salads have to be boring?

I’m choosing flavour over restriction, and this crunchy miso ginger cucumber salad is proof! 😍

Fresh, crunchy, a little sweet, a little savoury and packed with flavour. It’s so easy to throw together and makes the perfect lunch or side dish.

Definitely one to add to your recipe rotation!

🥒 CRUNCHY MISO GINGER CUCUMBER SALAD

Ingredients:

* 2 large Lebanese cucumbers, thinly sliced
* 2 tbsp crushed peanuts
* 1 tbsp sesame seeds
* 2 spring onions, sliced
* 2 tbsp fresh coriander
* Chilli flakes (optional)

Miso Ginger Dressing:

* 1 tbsp white miso paste
* 1 tbsp soy sauce
* 1 tbsp rice vinegar
* 1 tbsp sesame oil
* 1 tbsp honey
* 1 tsp fresh grated ginger
* 1 garlic clove, minced
* 1–2 tbsp water to thin

Method:

1. Thinly slice your cucumbers.
2. Whisk all dressing ingredients together until smooth.
3. Pour over the cucumbers and toss.
4. Add peanuts, sesame seeds, spring onions and coriander.
5. Give it a good mix and refrigerate for 15 minutes.

Enjoy that crunch! ❤️

What’s your favourite way to jazz up a cucumber salad?

31/10/2026

🍕 Pizza night just got a little makeover! 😍

This looks like your usual pizza, but there’s a little twist to the base!

It’s cheesy, loaded with delicious toppings and packed with protein. Perfect when you’re craving pizza but want to switch things up.

And the best part? It’s made in the air fryer!

🍕 HIGH-PROTEIN PIZZA (AIR FRYER)

Ingredients – Base

* 250g chicken breast
* 1 egg
* ½ cup pizza blend cheese
* 1 tsp garlic powder
* 1 tsp Italian herbs
* Salt and pepper

Toppings

* 2 tbsp marinara or pizza sauce
* Baby spinach
* Cherry tomatoes, halved
* Sliced black olives
* ¼ cup extra pizza blend cheese

Method

1. Blend chicken, egg, ½ cup cheese and seasonings until smooth.
2. Spread into a thin pizza shape on baking paper.
3. Air fry at 190°C for 18–20 minutes, until cooked through (74°C internally).
4. Spread with marinara sauce.
5. Add spinach, tomatoes, olives and extra cheese.
6. Air fry for another 4–6 minutes until the cheese is melted and bubbling.
7. Slice and enjoy!

Honestly, who says healthy eating has to be boring? 😂

Tell me… are you a pizza lover? What’s your favourite topping? 🍕👇

28/10/2026

🥥🔥 Only had ¼ jar of green curry paste left… so I made THIS!

Creamy coconut milk, tender chicken, crunchy bok choy and crispy fried eschallots. Full-on flavour without needing a whole jar of curry paste! 🤤💚

🍛 Creamy Thai Green Chicken Curry

Ingredients:

* ¼ jar Valcom green curry paste
* 1 tbsp oil
* 1 onion, sliced
* 2 garlic cloves, crushed
* 1 tsp grated ginger
* 1 carrot, sliced
* 250–300 g chicken breast, thinly sliced
* 250 ml coconut milk
* 150–200 ml chicken stock
* 2 small bok choy, chopped
* Fried eschallots to finish

Method:

1. Heat oil in a pan and fry the curry paste for 1–2 minutes.
2. Add onion, garlic and ginger. Cook until fragrant.
3. Add the carrot, chicken stock and coconut milk. Stir well.
4. Add the sliced chicken and simmer gently until cooked through.
5. Stir in the bok choy and cook for another 2–3 minutes.
6. Top with crispy fried eschallots and serve with steamed rice if you like.

Easy, creamy and absolutely delicious! 😍

💚 Save this recipe for your next curry night!

26/10/2026

🚨 STOP BUYING SUPPLEMENTS FOR A MOMENT… HAVE YOU CHECKED YOUR PLATE FIRST? 👀

Before spending another dollar on vitamins and powders, make sure you’re not overlooking the nutritional basics in your everyday meals.

Especially after 40, it’s worth paying attention to what you’re eating — not just what you’re adding to your supplement cupboard. 🥑🥚🥦

I’ve put together 7 nutritional essentials worth checking, why they matter and simple foods you can add to your daily routine.

No complicated meal plans. No fancy ingredients. Just practical ways to make more informed choices about your nutrition. ❤️

👇 I’ve broken all 7 down in the comments.

Be honest… do you know if your everyday meals are covering the basics? 👇

23/10/2026

🍝 Speck & Tomato Pasta

Ingredients (serves 2–3)

* 250–300 g pasta
* 150 g speck, sliced
* 3 garlic cloves, chopped
* 200 g cherry tomatoes, halved
* 250 ml tomato passata
* 100 ml white w**e
* 1 tbsp olive oil, if needed
* Salt and black pepper, to taste
* Freshly grated Parmesan cheese
* Fresh basil (optional)

Method

1. Cook the pasta in salted boiling water until al dente. Reserve a mug of pasta water before draining.
2. Fry the speck in a large pan until golden. Add the garlic and cook for 30 seconds.
3. Pour in the white w**e and simmer for 2–3 minutes.
4. Add the cherry tomatoes and cook until they start to soften.
5. Stir in the passata and simmer for 10–15 minutes.
6. Toss through the cooked pasta, adding a splash of pasta water if needed.
7. Finish with freshly grated Parmesan, fresh basil and cracked black pepper.

My tip: Let that white w**e reduce before adding the passata for a beautiful depth of flavour. 🤌

Save this recipe for your next pasta night! ❤️

21/10/2026

🍅🧀 CHEESY STUFFED RED CAPSICUMS! 🤤❤️

If you love comfort food, you NEED to try these! Beef mince, pork sausage mince, rice and a rich tomato sauce, topped with melted pizza cheese. Simple, hearty and full of flavour!

Ingredients

* 4 large red capsicums
* 300g beef mince
* 300g pork sausage mince
* 1 onion, diced
* 2–3 garlic cloves, crushed
* 1 tin cherry tomatoes (400g)
* ½–1 cup passata
* 1 tsp smoked paprika
* 1 tsp Italian herbs
* 1–2 cups cooked rice
* Pizza cheese
* Olive oil, salt and pepper

Method

1. Preheat oven to 180°C fan-forced.
2. Fry the onion in a little olive oil until softened.
3. Add the beef mince and pork sausage mince. Brown the meat, then add the garlic.
4. Stir in the cherry tomatoes, passata, smoked paprika, Italian herbs, salt and pepper. Simmer for 5–10 minutes.
5. Mix through the cooked rice.
6. Cut the tops off the capsicums and remove the seeds and centre.
7. Fill with the mince mixture, top with pizza cheese and put the capsicum tops back on.
8. Place in a baking dish, cover with foil and bake for 35–45 minutes, until tender.
9. Remove the foil and capsicum tops, then bake for another 10 minutes until the cheese is golden and bubbling. Make sure the filling is piping hot throughout.

Honestly, this is my kind of comfort food! 😍

Would you add extra cheese on top? Tell me below! 👇

18/10/2026

🍝 LAZY GIRL CHICKEN LASAGNA — ONE PAN, ZERO LAYERING! 🤤

Who else loves lasagna but can’t be bothered with all the layering and extra dishes? 😂🙋‍♀️

This creamy chicken version is my kind of cooking! Tender chicken, mushrooms, veggies, pasta and a cheesy, creamy sauce — all made in ONE pan. 🙌

Perfect for busy nights when you want a comforting dinner without the kitchen chaos!

❤️ ONE-PAN CREAMY CHICKEN LAZY LASAGNA

Ingredients (serves 4)

* 500g chicken breast, diced
* 30g butter
* 1 leek, thinly sliced
* 1 brown onion, diced
* 3 garlic cloves, minced
* 250g mushrooms, sliced
* 1 medium zucchini, diced
* 500ml chicken stock
* 250g dried pasta spirals
* 250ml light cooking cream
* 1 cup grated tasty cheese
* 1 tsp Italian herbs
* ½ tsp garlic powder
* Salt and cracked black pepper, to taste
* Fresh parsley, optional

Method

1. Season chicken with Italian herbs, garlic powder, salt and pepper. Pan-fry until cooked through, then remove, chop and set aside.
2. Melt butter in the same pan. Cook leek for 2–3 minutes, add onion and cook for another 3–4 minutes. Add garlic and stir for 30 seconds.
3. Add mushrooms and zucchini. Cook for 4–5 minutes until softened.
4. Pour in chicken stock and add pasta. Cover and simmer for 10–12 minutes, stirring occasionally, until pasta is al dente. Add extra stock if needed.
5. Reduce heat to low. Stir through cream, chicken and grated cheese until creamy and delicious.
6. Season to taste, sprinkle with parsley and serve!

💡 My kind of dinner: less washing up, no complicated steps and plenty of cheesy goodness!

👇 Be honest — are you team one-pan dinners or do you love making everything from scratch?

18/10/2026

🥗 6 HEALTHY SAUCES THAT MAKE EVERY MEAL TASTE BETTER! 😍

Eating healthy doesn’t have to mean eating boring food!

Sometimes, all you need is a delicious sauce to turn a simple meal into something you’ll actually look forward to eating. 🙌

Here are 6 easy homemade sauces to add flavour to your meals:

🌿 Mint Yoghurt Sauce — fresh, creamy and refreshing
🌶️ Roasted Red Pepper Sauce — smoky, sweet and delicious
🔥 Spicy Harissa Sauce — for a little kick
🌱 Basil Pesto Sauce — fresh, herby and full of flavour
🍋 Tahini Lemon Sauce — creamy, zesty and perfect for bowls
🍯 Honey Mustard Sauce — sweet, tangy and versatile

✨ Drizzle them over salads, grilled chicken, roasted vegetables, wraps or Buddha bowls.

The best part? You can make them at home with simple ingredients and have them ready to go for meal prep!

Less boring meals. More flavour. And a little less temptation to reach for the takeaway menu. 😂

📌 SAVE this post so you have all 6 ideas ready for your next meal prep day.

👇 Which sauce would you try first? Comment MINT, PESTO, HARISSA, TAHINI, PEPPER or HONEY MUSTARD!

17/10/2026

❤️ Happy weekend from Fork n Fit!

A big thank you to all my new followers for being here! 🥰 It’s lovely to have you as part of this little community.

Wishing you all a weekend filled with good food, a little rest and plenty of happiness! 🥑☕️

Thanks for being here! ❤️

16/10/2026

🍳 WHO SAYS EATING MORE PROTEIN HAS TO BE BORING?

Ladies, especially those of us over 40, sometimes the simplest meals are the best! ❤️

This morning I made a delicious veggie-loaded omelette with eggs, leek, mushrooms, capsicum, tomato and melted cheese. A little garlic and onion powder, and it was full of flavour! 😍

No fancy ingredients. No complicated recipes. Just real food that’s easy to make and enjoyable to eat.

I’m learning more and more about the importance of getting enough protein as we get older, especially to help maintain muscle and keep us feeling satisfied.

And the best part? It took hardly any effort!

👇 Here’s how I made it. Save this recipe for your next breakfast!

🍳 HIGH-PROTEIN VEGGIE OMELETTE

Ingredients (1 serving)

* 3 eggs
* 1 tbsp milk
* 1 tsp butter
* ¼ cup sliced leek
* ½ cup sliced mushrooms
* ¼ cup diced capsicum
* ½ medium tomato, diced
* ¼ tsp garlic powder
* ¼ tsp onion powder
* 25–30 g grated cheese
* 1 tbsp sliced shallots
* Salt and pepper to taste

Method

1. Melt the butter in a frying pan over medium heat.
2. Add the leek, mushrooms and capsicum. Cook for 3–5 minutes until softened.
3. Add the tomato and cook for another minute.
4. Whisk the eggs with the milk, garlic powder, onion powder, salt and pepper.
5. Pour the egg mixture over the vegetables.
6. Sprinkle with grated cheese and cook gently until the eggs are set.
7. Finish with fresh shallots and enjoy!

💪 Protein: Approximately 22–25 g per serving, depending on your ingredients.

Now tell me… 👇

Are you team savoury breakfast or team sweet breakfast? 🍳🥞

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