Download our free recipes 

Click the buttons below to download our free and easy-to-follow recipes developed by Executive Chef, John Casey.


John’s Soda Bread

Tandoori Lamb with Bombay Tomatoes

Easy to follow cooking demonstrations

Click the videos below to watch our easy-to-follow cooking demonstrations hosted by Executive Chef, John Casey.

Bircher Muesli

Salade Niçoise

Get the most out of your vegetables

How you prepare your vegetables influences how many nutrients your body will receive.

Here are the top 3 recommended cooking methods to get the best taste and nutritional benefits with every bite:


Roasting is great for root and starchy vegetables such as potatoes, caramelising the sugars to make them taste delicious. Although the heat reduces some vitamins, the lack of water maintains others.


Steam for a maximum three minutes. Rapid cooking and very low water contact leaves vegetables brightly coloured, crunchy and tasting great, and minimises loss of water-soluble antioxidants like vitamin C.


Stir-fry for a maximum three minutes. Just like steaming, the fast cooking process and very low water contact allows vegetables to retain their hue, crunch and taste. The addition of oil makes fat-soluble vitamins and phytonutrients more available to your body.

Our top 3 vegetables

Here is a selection of our favourite vegetables this month that are packed full of nutrients to support a healthy lifestyle.
It is recommended you eat a rainbow of different coloured fruits and vegetables daily.

Red cabbage

Preparation and cooking

Slice, shred or chop red cabbage and rest for a few minutes before cooking. When cooked, the purple colour changes. Add a dash of lemon juice or vinegar to bring some of the rich colour back.

What can I make with it?

Red cabbage makes a great change from white or green cabbage in coleslaw and stir-fry. Add grated apple, carrot, finely sliced spring onions and some sultanas to thinly sliced red cabbage.


Sweet potato

Preparation and cooking

It is not always necessary to peel sweet potatoes, just give them a good wash in the sink.

What can I make with it?

Slice sweet potatoes, tumble in a little olive oil and some herbs and bake in the oven to add flavour to salads and quinoa dishes.


Preparation and cooking

Mushrooms are versatile and can be eaten raw or cooked. There are many varieties available in Australia. Mushrooms are a good source of vitamins and minerals including B vitamins. When exposed to light they can also form vitamin D.

What can I make with them?

Grill a whole portobello mushroom and top with burger condiments like cheese lettuce, fresh tomato and avocado for a healthy and wholesome vegetarian burger.

Download your free nutrition handbook

Aveo, together with Nutrition Professionals Australia, have developed the Better food and nutrition handbook to provide older Australians with the vital ingredients necessary to enjoy a healthy lifestyle for many years to come.

Click below to download a copy or get one posted to you.