Step into the Studio 10 kitchen and discover the recipes that brought my food-as-medicine philosophy to homes across Australia.

Over the years, I had the privilege of appearing regularly on Network 10’s Studio 10, sharing practical, nourishing recipes that proved healthy food can be every bit as delicious as it is nutritious. From vibrant breakfasts and family favourites to comforting soups, wholesome baking and celebration dishes, these recipes were created to inspire Australians to cook with confidence and eat with purpose.

Each television segment was designed to make wellness achievable using fresh, seasonal ingredients and evidence-based nutrition, without sacrificing flavour. Whether you watched me live on national television or are discovering these recipes for the first time, you’ll find dishes that are simple to prepare, beautifully balanced and suitable for everyday living.

These are more than just TV recipes—they represent years of culinary expertise, clinical nutrition knowledge and a passion for helping people embrace food as medicine through approachable, delicious cooking. Today, they continue to inspire thousands of home cooks looking for healthier ways to nourish themselves and their families.

Enjoy this collection of my favourite Studio 10 recipes, recreate the dishes you saw on television, and discover why good food remains one of the most powerful tools for better health.

 As seen on Studio 10

Healthy recipes featured on national television by Chef Sam Gowing, Le Cordon Bleu Master of Gastronomic Tourism and Clinical Nutritionist. Discover delicious food-as-medicine recipes that inspired viewers across Australia.

Summer beetroot and fig ‘carpaccio’                  

Recipe by Samantha Gowing

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Ingredients

Units USM Scale 1/2x1x2x3x

1 large beetroot, peeled and very finely sliced 2 ripe figs, finely sliced (peeled if preferred) 1/4 Spanish onion, peeled finely sliced 1/4 pomegranate, seeds only 1 tablespoon pepitas 1/2 cup assorted fresh sprouts 1/2 cup mint, lightly torn 1/2 lemon, zest only Dressing 1 lime, juice only 3–4 drops rosewater 150 ml extra virgin olive oil Freshly ground black pepper Pinch salt

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Instructions

1. Carefully slice beetroot using a mandolin.
2. Carefully place onto a platter.
3. Layer figs with Spanish onion, pomegranate seeds and sprouts.
4. Scatter with mint and lemon zest.
5. Whisk juice with rosewater, oil, pepper and salt together and drizzle over salad.

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Watermelon ‘Pizza’ with Black Betty Bam

Recipe by Samantha Gowing

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Ingredients

Units USM Scale 1/2x1x2x3x

1 slice watermelon, skin on, cut into 4–6 quarters pending on size 1/4 cup feta cheese, crumbled 4 slices prosciutto 1/4 cup basil, leaves torn 1 tablespoon Black Betty Bam crumbled 1/4 cup macadamia nuts, chopped 1/2 lime, juice only

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Instructions

1. Place watermelon on a serving plate.
2. Arrange feta cheese, prosciuttoand basil on watermelon slices.
3. Add Black Betty Bam and scatter with macadamia nuts.
4. Add a squeeze of lime and enjoy.

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