Four Awesome Healthy Recipes From The Wholefoods Queen

By Anna May
14th Dec 2015


I don’t know about you, but when this #cleaneating trend began, I was a big old sceptic. Would I ever actually enjoy eating leaves all day? Does blending avocado with parsley even taste good? And now that I’ve been to Henley’s Wholefoods, I know the answer is a firm and resounding YAAASSS. 

Sophie Henley combined her passion for non-boring health food with her years of hospitality management experience to create Henley’s Wholefoods, the soon-to-be powerhouse that is changing the healthy café in Sydney movement, one delicious dish at a time.

When we spoke to Sophie, she told us, “Eating healthy doesn’t need to mean a bland salad with no dressing, it’s all about keeping it colourful, interesting, nourishing, and full of nutrients.” Hallelujiah, I can put my celery down now. 

The Henley’s team has mastered the art of the ‘you won’t believe it’s healthy’ meal. From fudgy sweet potato brownies to hearty fish curry and a quick and easy smoothie, Henley’s have you covered.

Sophie shared four of her favourite recipes with us to show just how easy it is to keep your body fuelled with mouth-watering, totally ‘grammable food. 

You can find all of these delicious dishes in Henley’s cafes. They’re currently in Bondi Junction, Alexandria and Double Bay, and soon to be opening in Paddington and Surry Hills. 

Coconut Fish Curry

“Hearty winter meals are a godsend, and this one makes one of my favourite cold-weather meals summer-appropriate. The salsa gives it an incredible zing.”


  • 320g Coconut cream
  • Zest and juice of 1 lime
  • 2 Kaffir lime leaves
  • 300g White fish, cut into chunky slices (Barramundi is a great option)
  • 20g Red curry paste
  • 2 tbsp Fish sauce
  • 1 tbsp Palm sugar
  • 100g Long green beans (cut into batons)
  • 1/2 tsp Turmeric powder
  • 200g Brown rice (cooked, using the absorption method)

Pineapple Sambal


  • 60 g Flesh cut into 1cm dice
  • 1/4 Long red chilli finely diced, seeds removed
  • 10 g Finely chopped red onion
  • 1/2 Bunch coriander leaves
  • 1 Lime wedge


  1. Sautee the red curry paste with a little sesame oil until fragrant, add the coconut cream, turmeric, kaffir leaf, lime, sugar and fish sauce and simmer until the flavours have developed, around 15 minutes.
  2. Place fish and beans in the simmering coconut milk mix and lightly poach the fish. 
  3. Toss all the pineapple ingredients together. Serve the fish curry, poured generously over the rice, and garnish with the pineapple sambal, lime wedge and cracked black pepper.

On The Block Salad

“This is one I love to throw together when I’m running around all day, it’s super crunchy and fresh. Simply chop everything up, mix together and chow down!”


  • Lebanese cucumber
  • Roma tomato 
  • Sicilian green olives
  • Peppers 
  • Mint
  • Parsley
  • Spring onion

Oregano dressing


  • 10g Apple cider vinegar
  • 20g Olive oil
  • 5g Dijon mustard
  • 5g Honey
  • 20g Lemon (juiced)
  • 1 Sprig oregano, leaves picked and finely chopped
  • Salt and pepper to taste


  1. In a small bowl, whisk all ingredients together, adjusting the seasoning with salt and pepper.
  2. Pour over salad, toss, and enjoy!

Breakfast Tacos

“Who doesn’t love a bit of Mexican food? Do it the healthy way for brekkie and get ready to be blown away!”

Mexican black beans


  • 30g red onion (finely chopped)
  • 1 garlic clove (finely chopped) 
  • 5 g chipotle peppers, finely chopped
  • 150g plum tomatoes   
  • 60g black beans (soaked in filtered water overnight) 
  • 1 tsp oregano    
  • 10g cumin (toasted and ground)


  1. Sautee the onion and garlic until translucent.  
  2. Add the plum tomatoes and a little water and simmer along with the cumin, oregano and chipotle peppers.
  3. Add the beans, salt and pepper and simmer for around an hour until the beans are cooked through and the tomato sauce has reduced.

Avocado, red pepper and cilantro salsa mix:


  • 1 tbsp Avocado 
  • 1 tbsp Red pepper 
  • 1 tbsp Cilantro
  • 1 tbsp Lemon juice

Everything else:

  • 2 Eggs (scrambled with a little almond milk), seasoned with salt and pepper
  • 1 tbsp Coconut yogurt
  • 2 Corn tortillas


  1. Top tortillas with beans, eggs, coconut yoghurt, and then salsa. Enjoy!

Popeye Smoothie

“The easiest way to get your greens in, and it tastes fab! Just throw these guys in a blender, pulse and run. Pre-chop if you’re time poor in the mornings.”


  • Handful kale
  • Handful spinach
  • 1 Wedge lemon
  • 1 Knob ginger
  • Half an avocado
  • 1 Apple, chopped
  • 1 Cup water


  • Blend and enjoy!

Image credit: Jackielyn Powell

TUL note: This article is proudly sponsored by Henley’s Wholefoods and endorsed by The Urban List. Thank you supporting the sponsors that make The Urban List possible. Click here for more information on our editorial policy. 

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