In the Kitchen with Teresa Cutter
A Fresh Start, Beautifully Nourished
A new year invites a softer, more considered way of living where feeling good is as important as looking good. These recipes are designed to be effortless yet nourishing, celebrating simple ingredients, beautiful flavour and balance.
From a lightened-up Chicken Caesar Salad that’s crisp and satisfying, to my signature healthy gluten-free Banana Bread, and an elegant Zucchini & Goat’s Cheese Frittata perfect for long lunches or quiet mornings, these are dishes made for everyday ease and modern living.
Timeless, fresh and beautifully simple food that nourishes from the inside out.
Enjoy,
Teresa Cutter
@teresacutterchef 
Teresa is wearing the Cashwool Crew Jumper in Blue.
Lightened Up Chicken Caesar Salad
This is not just any chicken Caesar salad — it’s the ultimate lightened-up version that delivers big flavour with real nourishment. Made with leftover roast chicken, crisp greens, sweet peas and tender asparagus, this Caesar is fresh, satisfying and designed to leave you feeling energised, not heavy.
The classic creamy dressing gets a smarter update using natural yoghurt, lemon and extra virgin olive oil, keeping all the tang and richness, you expect from a Caesar while reducing saturated fat. Golden homemade croutons, tossed in chicken roasting juices, add irresistible crunch and depth, while parmesan finishes it perfectly.
This is the kind of everyday Caesar salad you can enjoy any time — high in protein, full of vegetables, and ideal for lunch, dinner or entertaining. Simple ingredients, zero waste, and maximum flavour… this is Caesar, done better.
INGREDIENTS
2 cups leftover roast chicken meat
2 slices of leftover bread (GF) if desired toasted with olive oil in the oven
1 cup green peas
2 bunches asparagus chopped, you can also use broccoli
2 baby cos lettuce or gem washed
Handful fresh basil
30 g grated parmesan to serve
LIGHTEND UP DRESSING
2 tablespoons lemon juice
1 tablespoon extra virgin olive oil
120 ml natural yoghurt
a few tablespoons of water to thin
METHOD
BLANCH asparagus and peas for 2 minutes until just tender.
WHISK together all the dressing ingredients and thin down with a little water if needed for consistency.
PILE the lettuce to a large plate, add the asparagus and peas, chicken, yoghurt dressing, fresh basil and parmesan and lastly the croutons.
TOSS well and enjoy.
SECRET TIP
Make some croutons by tossing leftover sourdough in the chicken juices or some olive oil to toast in the oven or in a pan for 10 minutes until golden. Remove meat from the roasted chicken to use for the salad and reserve the bones for a chicken stock.
Natural yoghurt adds beneficial probiotics, and lightly blanched vegetables are gentle on digestion. Cos lettuce, peas and asparagus provide fibre, folate and antioxidants to support gut and overall health.
Healthy Gluten Free Banana Bread
My healthy gluten-free banana bread is moist, nourishing and naturally sweet — made with real ingredients that support gut health, balanced blood sugar and a lean, toned physique. Sweetened gently with ripe bananas and a touch of maple syrup, it’s not overly sweet, making it perfect for everyday enjoyment without the sugar crash.
Mixed with almond meal for protein and healthy fats, olive oil instead of butter, and eggs for structure and satiety, this banana bread helps keep you fuller for longer while supporting muscle tone and energy. Cinnamon aids digestion, while the fibre from bananas and almonds supports a happy, healthy tummy.
Simple to make in one bowl or blender, naturally gluten-free and endlessly versatile, this is banana bread you can feel good about — ideal for breakfast, lunch boxes, or an afternoon snack.
INGREDIENTS
500 g large ripe bananas, smashed about 4
3 large eggs organic or free range
60 ml extra virgin olive oil or cold pressed avocado oil
2 teaspoons vanilla extract
½ teaspoon ground cinnamon
2 teaspoons baking powder
½ teaspoon sea salt
280 g almond meal
60 ml maple syrup or raw honey
1 banana extra for garnish, optional
METHOD
PREHEAT your oven to 170°C fan forced.
COMBINE all the ingredients into a food processor or blender until combined. You can also just mix it all up in a bowl by hand and smash the bananas with a fork.
POUR the batter into your prepared baking tin lined with baking paper.
GARNISH with sliced banana if you desire.
BAKE for 50 - 60 minutes until cooked through.
COVER with foil when needed to prevent over-browning.
This banana bread keeps fresh in the fridge for up to 1 week when stored in an airtight container. The mixture works beautifully as banana muffins — simply divide into a lined muffin tin and bake until just set and golden. Perfect for lunch boxes, grab-and-go breakfasts or post-training snacks. Freezes well for up to 3 months — slice first for easy thawing. Not overly sweet, making it ideal to enjoy with Greek yoghurt, nut butter or a cup of filter coffee. Add walnuts for crunch, dark chocolate chips for a treat, or keep it plain and simple.
Zucchini & Goats Cheese Frittata
This is one of my favourite recipes because it’s simple, fresh, and packed full of goodness. I love using zucchini for its lightness and natural sweetness and pairing it with fresh basil really lifts the flavour. The eggs make it beautifully satisfying with a good dose of protein, while a little parmesan orc reamy goat’s feta adds that extra indulgence without being heavy. Best enjoyed warm straight from the pan or cold the next day with a crisp salad for an easy, nourishing lunch.
INGREDIENTS
2 zucchinis medium, sliced into rounds
2 tablespoons extra virgin olive oil
8 baby zucchinis with flowers removed and zucchini sliced
Pinch sea salt
1 basil generous handful
6 eggs large, organic or free range
30 g parmesan grated, optional
60 g goats’ feta see notes
1 lemon
METHOD
PREHEAT your oven to 200°C fan forced.
LIGHTLY SAUTE the zucchini, including the baby ones for 6 minutes over a gentle heat with a splash of olive oil and a pinch of salt until just tender. Fold in the basil leaves, then set aside.
LIGHTLY BEAT the eggs with a pinch of salt and the parmesan, then pour over the zucchini and basil in the pan.
DECORATE the top with zucchini flowers and dollops of goat’s cheese.
BAKE for 10 - 15 minutes or until the frittata is just set. You don’t want to overcook your eggs.
REMOVE from the oven and squeeze over a little lemon juice before serving.
ENJOY WARM or cold.
Serve with generous dollops of thick Greek yoghurt and extra lemon plus good quality sourdough or flatbread. Feta can be replaced with ricotta, buffalo mozzarella or silken tofu if dairy free.