Fuel — Recipes

Recipes.

Thirteen to start with, every one of them gluten and dairy-free.

BreakfastVeganVegetarianChickenBeefFishSnacks

This collection will keep growing, for now, a spread across breakfast, mains and snacks, chosen to be genuinely quick to make on a rehearsal or show day, not just healthy on paper.

Breakfast Vegan Vegetarian Chicken Beef Fish Snacks
01

Breakfast

GFDFVegetarian

Scramble on Toast

Serves 2 · 15 min

An easy way to use up leftovers, and a good one on a morning when the fridge needs clearing.

Ingredients
  • GF bread
  • 1 tbsp ghee, to cook with
  • 1 tbsp smoked paprika
  • 2 garlic cloves
  • Half an onion
  • Chopped tofu
  • Any leftovers: chicken, beef, cooked vegetables, potato, pumpkin
Method
  1. Melt the ghee, then sauté the garlic and onion.
  2. Add the chopped tofu and paprika.
  3. Add the leftovers and fry until hot through.
  4. Pour onto toast and top with salt and pepper.
GFDFVegan

Granola Bowl

Serves 1 · 5 min

Homemade granola works well here if you have it.

Ingredients
  • Granola (GF granola works well)
  • Banana
  • Coconut yoghurt
  • Almond milk, or your preferred milk
  • Sprinkle of blueberries
  • Sprinkle of raspberries
Method
  1. Add granola, yoghurt and fruit to a bowl.
  2. Top with a dash of milk.
  3. Optional: finish with honey, or whatever fruit you prefer.
02

Vegan

GFDFVegan

Chickpea & Sweet Potato Curry

Serves 4 · 35 min

A one-pot curry that reheats well, good for a batch that covers a couple of show days.

Ingredients
  • 2 tbsp olive oil, 1 onion diced, 3 garlic cloves
  • 1 tbsp curry powder, 1 tsp cumin, 1 tsp turmeric
  • 2 cans chickpeas, drained
  • 2 medium sweet potatoes, cubed
  • 1 can coconut milk, 1 can crushed tomatoes
  • Handful spinach, coriander to serve
Method
  1. Sauté onion and garlic in oil until soft.
  2. Add spices, cook 1 minute until fragrant.
  3. Add sweet potato, chickpeas, coconut milk and tomatoes. Simmer 25 minutes until sweet potato is tender.
  4. Stir through spinach until wilted. Serve with coriander and rice.
GFDFVegan

Buddha Bowl with Tahini Dressing

Serves 2 · 25 min

Flexible by design, swap in whatever vegetables are on hand.

Ingredients
  • 1 cup quinoa, cooked
  • 1 can black beans, drained
  • 1 cup roasted pumpkin or sweet potato
  • Handful kale, shredded
  • Avocado, sliced
  • 2 tbsp tahini, 1 tbsp lemon juice, 1 tbsp water, pinch salt
Method
  1. Roast pumpkin or sweet potato at 200°C for 20 minutes.
  2. Whisk tahini, lemon juice, water and salt into a dressing.
  3. Assemble quinoa, beans, roasted vegetables, kale and avocado in a bowl.
  4. Drizzle with tahini dressing.
03

Vegetarian

GFDFVegetarian

Baked Eggs with Spinach & Sweet Potato Hash

Serves 2 · 30 min

A protein-forward option that works for breakfast or a light dinner before a show.

Ingredients
  • 1 large sweet potato, diced small
  • 1 tbsp olive oil, 1 tsp paprika
  • Handful spinach
  • 4 eggs
  • Salt, pepper, chilli flakes optional
Method
  1. Roast diced sweet potato with oil and paprika at 200°C for 20 minutes until tender.
  2. Wilt spinach through the hot sweet potato in a pan.
  3. Make four wells, crack in eggs, cover and cook 4-5 minutes until whites are set.
  4. Season and serve straight from the pan.
GFDFVegetarian

Quinoa-Stuffed Capsicum

Serves 4 · 45 min

Freezes well individually, good for a night when cooking from scratch isn't happening.

Ingredients
  • 4 capsicums, tops cut off, deseeded
  • 1 cup quinoa, cooked
  • 1 can black beans, drained
  • 1 cup corn kernels
  • 1 tsp cumin, 1 tsp smoked paprika
  • Fresh coriander, lime to serve
Method
  1. Mix cooked quinoa, black beans, corn and spices in a bowl.
  2. Stuff the mixture firmly into each capsicum.
  3. Bake at 190°C for 30 minutes until capsicum is tender.
  4. Top with coriander and a squeeze of lime.
04

Chicken

GFDFChicken

Lemon Herb Grilled Chicken with Roasted Vegetables

Serves 2 · 35 min

A reliable, no-fuss meal that reheats well for a next-day matinee lunch.

Ingredients
  • 2 chicken breasts
  • Juice of 1 lemon, 2 tbsp olive oil, 1 tsp dried oregano
  • 2 garlic cloves, minced
  • Mixed vegetables, zucchini, capsicum, red onion
Method
  1. Marinate chicken in lemon, oil, oregano and garlic for at least 15 minutes.
  2. Toss vegetables in a little oil, roast at 200°C for 20 minutes.
  3. Grill or pan-sear chicken 6-7 minutes per side until cooked through.
  4. Rest 5 minutes, slice, serve with the roasted vegetables.
GFDFChicken

Chicken & Vegetable Stir-Fry

Serves 2 · 20 min

Fast enough for a proper meal between a matinee and an evening show.

Ingredients
  • 2 chicken breasts, sliced thin
  • Mixed stir-fry vegetables, broccoli, capsicum, carrot, snow peas
  • 2 tbsp gluten-free tamari
  • 1 tbsp sesame oil, 1 tsp grated ginger, 1 garlic clove
  • Rice, to serve
Method
  1. Sear chicken in a hot pan until golden, set aside.
  2. Stir-fry vegetables with ginger and garlic until just tender.
  3. Return chicken to the pan, add tamari and sesame oil, toss to combine.
  4. Serve over rice.
05

Beef

GFDFBeef

Beef & Sweet Potato Skillet

Serves 4 · 30 min

One pan, minimal cleanup, good for a night with limited kitchen time.

Ingredients
  • 500g beef mince
  • 1 onion, diced, 2 garlic cloves
  • 2 medium sweet potatoes, diced small
  • 1 tsp smoked paprika, 1 tsp cumin
  • 1 can diced tomatoes
  • Fresh parsley to serve
Method
  1. Brown beef mince in a large pan, breaking it up as it cooks.
  2. Add onion and garlic, cook until soft.
  3. Add sweet potato, spices and tomatoes. Cover and simmer 18-20 minutes until sweet potato is tender.
  4. Finish with parsley.
GFDFBeef

Beef Stir-Fry with Rice Noodles

Serves 2 · 25 min

Rice noodles keep this genuinely gluten-free without losing the noodle-dish satisfaction.

Ingredients
  • 300g beef strips (rump or sirloin)
  • 150g rice noodles
  • Mixed vegetables, bok choy, carrot, capsicum
  • 2 tbsp gluten-free tamari, 1 tbsp sesame oil
  • 1 tsp grated ginger, 1 garlic clove
Method
  1. Soak rice noodles according to packet instructions.
  2. Sear beef strips in a hot pan, 2-3 minutes, set aside.
  3. Stir-fry vegetables with ginger and garlic until tender-crisp.
  4. Return beef to the pan with noodles, tamari and sesame oil. Toss until combined and heated through.
06

Fish

GFDFFish

Baked Salmon with Roasted Vegetables

Serves 2 · 30 min

One tray, minimal effort, a reliable option on a heavy rehearsal day.

Ingredients
  • 2 salmon fillets
  • 1 tbsp olive oil, juice of half a lemon
  • Mixed vegetables, asparagus, cherry tomatoes, zucchini
  • 1 garlic clove, minced
  • Salt, pepper, fresh dill
Method
  1. Toss vegetables in oil and garlic on a baking tray.
  2. Nestle salmon fillets among the vegetables, drizzle with lemon juice and oil.
  3. Bake at 200°C for 15-18 minutes until salmon flakes easily.
  4. Finish with fresh dill.
GFDFFish

Grilled Fish Tacos with Cabbage Slaw

Serves 2 · 25 min

Corn tortillas keep it gluten-free, a lighter option before a physically demanding show.

Ingredients
  • 2 white fish fillets (firm, like snapper or barramundi)
  • 1 tsp smoked paprika, 1 tsp cumin, olive oil
  • Corn tortillas
  • 2 cups shredded cabbage, juice of 1 lime, 2 tbsp coriander
  • Avocado, sliced
Method
  1. Season fish with paprika, cumin and oil. Grill or pan-sear 3-4 minutes per side.
  2. Toss cabbage with lime juice and coriander for a quick slaw.
  3. Warm tortillas, flake in the fish, top with slaw and avocado.
07

Snacks

GFDFVegan

Shannen's Icy Choc Bananas

Makes 1 tray · 2 days

Needs two days and a silicone ice tray, but almost no active work. Worth making a big batch.

Ingredients
  • Bananas
  • Dark chocolate, melted, or your preferred melting chocolate
  • Peanut butter, or any nut-free butter
Method
  1. Mash the bananas, then spread evenly into ice trays, filling each only half full.
  2. Fill the other half of each with peanut butter, then freeze overnight.
  3. Next day, push the banana and peanut butter out of the trays, dip into melted chocolate, and leave on a tray for an hour.
  4. Transfer to a container and return to the freezer.
  5. Sit them out of the freezer for five minutes before serving.

More recipes are coming.

This collection grows over time. If cooking still feels like the hard part, the Cooking page covers the core techniques these recipes lean on.

Explore Cooking Back To Fuel