Cooking Resources

How to build an original recipe 

  • 1. Choose Your Recipe Type

    Decide whether you want to make an appetizer, main, or dessert. This will guide your portion sizes, ingredients, and cooking method.  

  • 2. Pick a Star Ingredient

    • Choose one main ingredient to build your recipe around (e.g., chicken, lentils, salmon, or apples).
    • Make it the hero of the dish, then plan supporting ingredients that complement it.

  • 3. Build a Balanced Recipe

    Include a mix of:

    • Protein: Meat, poultry, fish, tofu, legumes, or eggs 
    • Carbohydrates: Whole grains, starchy vegetables, or fibre-rich options 
    • Vegetables & Fruits: Add colour, texture, and nutrients 
    • Healthy Fats: Olive oil, avocado, nuts, seeds 

  • 4. Add Flavour

    • Use herbs, spices, citrus, vinegar, or low-sodium sauces to create layers of flavour. 
    • Experiment with textures—crunchy, creamy, or chewy elements can make your dish exciting. 

  • 5. Decide on Cooking Methods

    • Consider baking, roasting, grilling, stir-frying, steaming, or sautéing. 
    • Think about which method brings out the best flavour and texture for your main ingredient.

  • 6. Portion and Nutrition

    • Keep serving sizes in mind for a balanced dish. 
    • Consider fibre, protein, and healthy fats to make the dish satisfying. 
    • Limit added sugars, salt, and overly processed ingredients.

  • 7. Test and Tweak

    • Cook a trial version if possible. Taste and adjust seasoning, texture, or presentation.
    • Make sure all ingredients work well together.

  • 8. Presentation

    • Plate your dish neatly—think about colour, arrangement, and garnish. 
    • Remember: we eat with our eyes first!

  • 9. Write Your Original Recipe

    Include:

    • Recipe name
    • Ingredients list (with exact amounts)
    • Step-by-step instructions
    • Cooking time, temperature, and servings
    • Optional tips for substitutions or plating

  • 10. Originality

    • Submissions should be original recipes. 
    • If your recipe is adapted or inspired by another source, provide the source/website/book along with your submission. 

Core Nutrition Principles

  • Balanced Meals: Include protein, fibre, healthy fats, and low-glycemic carbohydrates.
  • Portion Awareness: Follow guidance on serving sizes and carbohydrate counting.
  • Whole Foods Focus: Emphasize vegetables, fruits, whole grains, lean proteins, legumes, nuts, and seeds.
  • Limit Added Sugars and Sodium: Reduce sugar, salt, and overly processed ingredients.
  • Healthy Fats: Use unsaturated fats, and limit saturated fats.

Ingredient Guidance

  • Vegetables & Fruits

    Encourage variety and colour in all recipe types.

  • Proteins

    Lean meats, poultry, fish, legumes, pulses (lentils, chickpeas, peas, beans), tofu, and plant-based options.

  • Grains & Carbohydrates

    Aim to include whole-grain, fibre-rich options like brown rice, quinoa, barley, or whole-grain pasta.


    For higher-glycemic options (such as white rice or pasta), reduce their impact by:

    • Cooking and cooling them 
    • Adding fibre-rich vegetables 
    • Mixing in legumes like lentils or chickpeas

  • Dairy & Alternatives

    Pick low-fat or fortified plant-based options.

  • Fats & Oils

    Use healthy cooking oils, nuts, seeds, nut butters, and avocado.

  • Herbs & Spices

    Boost flavour without added sodium or sugar.

Tip: Be creative! This is your chance to experiment, have fun, and make a recipe that represents your style.

How to take a GREAT photo of your dish

A strong photo helps your dish shine and makes your submission stand out. Follow these simple tips to showcase your food in the most mouthwatering way possible!

  • 1. Light is Everything

    • Use natural light whenever possible. Near a window is ideal. 
    • Avoid direct sunlight or harsh shadows—soft, diffused light works best. 
    • If indoors at night, try turning on all lights and adding a soft lamp, but avoid flash, which can wash out colours. 

  • 2. Keep it Simple

    • Use a clean, uncluttered background. A plain table, cutting board, or simple countertop works well. 
    • Avoid distractions in the frame—let the dish be the star.
    • Shoot in landscape (horizontal) format for best results on social media.

  • 3. Composition Counts

     Angles:  

    • Top-down (lay flat) works great for plates, bowls, and flat dishes. 
    • 45-degree angle works well for stacked or layered foods.

     Rule of thirds:   

    • Imagine a tic-tac-toe grid; place the main part of your dish along these lines for a balanced shot.

  • 4. Styling Your Dish

    • Add a small garnish (fresh herbs, a sprinkle of seeds, or a drizzle of sauce). 
    • Wipe any spills or smudges from the plate edges. 
    • Serve in a dish that contrasts with your food colour for maximum impact.

  • 5. Focus & Clarity

    • Make sure your camera focuses on the food, not the background.
    • Avoid blurry photos—hold your camera steady or use a tripod/phone stand.

  • 6. Keep it Colourful

    • Include a variety of colours from vegetables, fruits, and garnishes. Vibrant dishes photograph better.

  • 7. Take Multiple Shots

    • Snap several photos from different angles and distances. You can choose the best one later.

  • 8. Optional Props

    • Minimal props like a fork, napkin, or cutting board can enhance the photo but don’t distract from the dish.

  • 9. Editing (Light Touch Only)

    • Adjust brightness, contrast, or cropping if needed.
    • Avoid heavy filters—your dish should look natural and true to life.

Tip: Take your photo right after cooking when the food is fresh, vibrant, and steaming (if appropriate).