By Rosie

By Rosie Clinical Nutritionist creating nourishing recipes for all. Inspiring you to get back into the kitche Studying nutritional medicine.

Hi there I am Rosie,
Sharing simple and nutritionally balanced recipes without the pricetage for one or many to enjoy. A big advocate for health and wellness, as well as sharing tips. If you want to get in touch flick me an email at hello@by-rosie.com or head to the website for some great recipe inspiration (www.by-rosie.com)
Rosie x

02/02/2026

Sound on for context 📣

In 2015, I was in a small bookshop called Books for Cooks in Notting Hill, London. “Food Rules” by Michael Pollan, I was hooked, his writing encapsulates deeply grounded, human-centred approach to food, culture, health and the environment.

Nutrition clients that I have worked with who do not cook at all, but would like to do so. I always suggest to start off simple and get really good at it.

It could be just scrambled eggs on toast with a side of avo
It could be a roasted veggie frittata or a veggie loaded bolognese
Just one meal - try

I really believe cooking at home can be the most powerful tool that you can do for your health.

Michael Pollan said it best, “The decline of cooking has coincided with the rise of diet-related disease.” the research can back this up.

But cooking isn’t just about nourishment. It’s about connection. It’s about knowing what’s actually in your food. It can be basic. It can be complex. And it’s a skill that’s sadly being lost in a world of social media, ready-made meals, and fast food.

I’d love to know if you enjoy cooking, what challenges you find. If you were brought up in a household where your mum or dad cooked? Talk to me. I would love to know your story.

14/01/2026

Tuna Veggie Bake

Few notes on this to make it more versatile:

* You can make just veggies - just add another tin of beans
* Make dairy free or gluten free white sauce is an option
* Add some frozen spinach in for extra veggies
* Use an onion instead of a leek

500g milk
50g plain flour
30g butter
Olive Oil
1/2 leek, finely sliced
1.5 cups Broc, cut into small florets
1 tin cannellini beans, drained and rinsed well
3 tins tuna (95g each)
1.5 heaped tbsp wholegrain mustard
2 limes, juiced
200g stale bread, chopped into cubes
160g strong cheddar (about 1.5 cups), grated
1 tsp dried oregano (optional)
Salt and pepper
-
Prepare all ingredients first
In a large frying pan add a good splash olive oil, medium heat, once hot add leeks and sautee, stirring occasionally for 4-5 mins until soft and fragrant and slightly caramelised.
Add Broc florets and cook with leek for a further 2-3 mins
Add Broc and leek into large oven dish, top with cannellini beans
Make the white sauce in thermi (add all ingredients into therm, 7min/90c/speed 4) - make it traditional way if you don’t use them. Take of heat once made
Add tuna, wholegrain mustard, lime juice and good pinch of salt and pepper mix well together until all combined.
Add to oven dish with veg and mix well together.
Top with bread, drizzle over olive oil, sprinkle over cheese and optional sprinkling of dried oregano, pinch of salt and pepper
Cover with foil. Place in 180c oven for 20 until bubbling and then finish off under grill for 5 mins.

05/12/2025

✨ Mango, Avo & Haloumi Salad with Coriander Chimmi-Churri
The salad you bring when you’re asked to bring a salad — fresh, vibrant and SO easy. From my festive eBook Eat Drink Be Merry.
⏱ Time: 10 minutes
🍽 Serves: 4
Ingredients
• 1 block haloumi, sliced into 1cm slithers
• 1 avocado, sliced
• 1 mango, sliced
• 1 bunch coriander, roughly chopped
• 2 tbsp apple cider vinegar
• 4 tbsp olive oil
• 1 tsp honey or brown sugar
• 1 tsp garlic powder
• 2 tbsp pumpkin seeds
Method
1. Prep all ingredients just before serving to keep everything fresh.
2. Heat a frying pan on medium–high with a splash of olive oil. Add haloumi and fry 2–3 mins each side until browned. Set aside.
3. Wipe out the pan, return to medium–high heat, add pumpkin seeds and toast 2–3 mins until slightly browned. Set aside.
4. In a food processor, add coriander, apple cider vinegar, olive oil, honey and garlic powder. Blitz until combined. Season with salt + pepper. Add extra olive oil if too vinegary.
5. Assemble: layer haloumi, mango and avocado on a plate, drizzle over chimmi-churri and scatter toasted pumpkin seeds.
Perfect for festive BBQs — bright, nourishing and always the first to disappear. ✨

04/12/2025

✨Festive, fresh, and full of flavour!✨

This Christmas Potato, Chicken & Green Bean Salad from my eBook Eat, Drink, Be Merry is perfect for summer Christmas lunches — protein-packed, colourful, and easy to make ahead. 🥗🎄

Serves 4-6
Time: 40 minutes

Ingredients:
1kg baby potatoes, washed and cut in half
2 x 300g (600g) chicken breasts
300g green beans, trimmed
200g Greek yoghurt
1 tsp minced garlic (can be pre-bought minced)
1 tbsp olive oil
1 tsp apple cider vinegar
2 tbsp pre-chopped chives
1 handful dill, roughly chopped
Sea salt and pepper
25g shaved parmesan
50g pomegranate seeds (can be store bought)

Prep all your ingredients
In a large pan, fill with potato and water to cover, bring to the boil then time for 10-12 minutes for hard boiled potatoes. Keep checking as it will vary with size of potatoes you have used. Once hard boiled drain water and set aside.
1. Whilst potatoes are boiling. In a medium pan, add chicken breasts, cover with 4 cups of water, add a good pinch of salt and pepper and bring to the boil, then time for 12-14 minutes. Leave to sit for 5 minutes in pan, then place on plate to cool. Shred with 2 forks. Tip* ensure that breasts are fully covered water before poaching commences.
2. In a small saucepan add water and green beans and bring to the boil for 4-5 minutes until al dente, drain hot water and place into a cold-water bath to stop them cooking further.
3. Re-use small bean pan and add 1 tbsp olive oil over medium-high heat, once hot, add garlic and let it cook in oil for 1-2 minutes (Tip* do not cook too long as it will burn). Take garlic off heat and add cooked garlic and olive oil to yoghurt, add apple cider vinegar and herbs and stir well. Season to taste with salt and pepper.
5. 5. Carefully stir half of garlic herb yoghurt through hard boiled potatoes and poached chicken.

04/12/2025

✨Festive, fresh, and full of flavour!✨
This Christmas Potato, Chicken & Green Bean Salad from my eBook Eat, Drink, Be Merry is perfect for summer Christmas lunches — protein-packed, colourful, and easy to make ahead. 🥗🎄
When someone asks you to bring a salad… bring THIS. 😋
Comment ‘xmas salad’ below for the full recipe! 💌

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