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Recipes to inspire

The recipes at Well Nourished have been designed to inspire you to create healthy, nourishing and delicious meals simply and quickly. The basic whole food ingredients heal and nourish your body in a way only ‘real’ food can. If you feel you ‘don’t have time to prepare healthy meals,’ I would ask if you to consider if you have the time to be unwell? I know I don’t.

Cooking whole food meals does not mean endless hours in the kitchen, although it will involve some forethought and organisation. I personally have a routine to keep my pantry well stocked to minimise the time I spend shopping. Click here for tips about shopping well. I prepare many meals in bulk (to freeze for those days that escape me) and I often double up for lunches. For example, if I’m cooking a roast for dinner, I’ll cook two chickens – one for dinner and another for the weeks lunches (meat and salad, fresh spring rolls, sushi, sandwiches). If I’m steaming vegetables, I’ll often have eggs for the following days lunch boiling in the pot below the steamer.

There are so many things you can do to prepare extra food that doesn’t require a whole lot of extra time in the kitchen. I share shortcuts and time saving tips often on social media so connect with me there.

Recipe Format

The recipes are formatted with many ‘options’ and ‘variations’ for either omitting or interchanging  ingredients. The reason I have structured the recipes this way is:

1. To demonstrate the flexibility within a recipe. With the exception of baking, cooking is not an exact science. Well Nourished recipes allow you to be creative and once you have gained confidence in the kitchen, you should be able to combine a group of flavours without following a recipe.
2. To allow for dietary restrictions and food aversions. I try to give options for vegetarian, vegan, dairy, wheat, gluten, grain, nut, egg, onion, garlic, soy, yeast, coconut, legume-free and fructose friendly dishes where possible. If you have dietary restrictions or really dislike certain foods, then choose the variation or combination of variations that suits you best. Also, if you don’t have a certain ingredient in your pantry, chances are you can still create the dish by either omitting or replacing the missing ingredient.
3. So you can choose to make a very simple meal with only a few ingredients, or build flavour and most importantly nourishment with a few more ingredients and a little extra effort.
4. I also do my best to include a standard and thermomix method (if suitable for the recipe).

Also, look out for time saving, storage or nutritional tips in each recipe.

Remember, the recipe is just a guideline, a source of inspiration. Experiment! Enjoy creating your own deliciousness and nourishing your family with delicious SLOW (seasonal, local, organic, whole) foods.

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This healthy ingredients glossary is in alphabetical order and is a list of commonly referred to ingredients. We aim to provide information regarding what is it, how to prepare it, why you should eat it and where to source it. For inspiration to streamline your shopping routine and save money and time, click here.

‘Real food doesn’t have ingredients. Real food IS ingredients’ Jamie Oliver

Almonds

Almonds are so incredibly nourishing and a very worthwhile inclusion in any diet. They are a rich source of ‘good’ monounsaturated fats, many fat soluble vitamins and a plethora of minerals. They are a very concentrated source of many health giving Phyto (plant) chemicals and are also a great protein source. Soaking them overnight (4-12 hours) further improves their nutrient availability. Almonds are available in the nut isle of your supermarket, health stores or online.

Almond meal or flour

Is simply ground up almonds. Almond meal is a gluten-free, grain-free high protein substitution for regular grain flours.  It produces a moist, delicious crumb and great results in baking. It is my first choice when baking a treat that doesn’t need to be nut free. It is available in the nut isle of your supermarket, health stores or online.

Apple cider vinegar (raw and unfiltered)

Apple cider vinegar is a naturally fermented vinegar made from apple juice. It is a great source of potassium and is great for making chutneys. Many people take half a teaspoonful before a meal to promote digestion. It is available in the health isle of your supermarket, health stores or online.

Arrowroot powder (also called true arrowroot starch)

Arrowroot is a rhizome or root which yields a fine, easily digestible starch. It is gluten-free, very nutritious and a great starch for use in gluten-free baking or to thicken sauces. It is available from health food stores or online.

Avocado oil

Is an oil pressed from the avocado fruit.  It is a nutritious oil, rich in unsaturated fatty acids and vitamin E (which makes it very good for your heart and blood vessels). Unlike olive oil, it is stable when exposed to heat so it can be used in cooking. It also makes a lovely salad dressing.  Like olive oil choose one that is cold pressed.It is available from the oil isle of your supermarket or in health food stores.

Brown rice

Brown rice is the least processed rice, with only the hull removed. The nutritious bran and husk are not removed (as in white rice). It is, therefore, a rich source of many vitamins, minerals, dietary fibre and essential fatty acids. It has a slightly nutty taste and has more texture than white rice. It does take slightly longer to cook. If soaked in water with a tsp of lemon juice or natural yoghurt, boil in water for approximately 30 minutes, or if un-soaked boil for 40-45 minutes. Add 10 minutes on top of the time it takes to cook white rice in a rice cooker. In the Thermomix cook for 20-30 minutes as you would white rice. The size of the grain (long or short) can vary the cooking time, so taste it and see. Brown rice is still slightly firm when cooked. I absolutely love the flavour of brown basmati rice so try it if you get the opportunity. Brown rice is available in the health or rice isle of or online.

Brown rice syrup (also called rice malt syrup)

Is a versatile sweetener made by culturing brown rice with enzymes. It is gluten-free and fructose-free and is an excellent substitute for honey, maple syrup and golden syrup. It is sometimes called rice malt syrup. Just check, its ingredients list should be brown rice and nothing else. It is available in the health or sugar  isle of some supermarkets (Coles and Woolworth’s in Australia) or in health food stores.

To address a concern a few have mentioned – what about arsenic in rice malt syrup?

The Arsenic concern was based on an American inquiry of US rice products (whole rice, rice cereal, rice milk etc), not just rice malt (Arsenic is commonly found in many grains).

In response to this controversy, Pure Harvest, an Australian company, released this statement:

“The FSANZ standard 1.4.1 permits a level for cereals of 1 mg/kg (ppm) of total arsenic. As can be seen from the test report provided, our rice syrup has a level of <0.040 mg/kg (ppm) of total arsenic (note the less than, this is the detection limit for the specific test used to detect the arsenic in this case, so the actual levels are less than this), so is well below the maximum permitted levels stated in the code. The American FDA do not have any standards set for arsenic in food or beverages, and are in general many years behind Australia and New Zealand in the development and implementation of Food Safety systems.”

Buckwheat

Is a gluten-free seed that is high in protein, fibre and very nutrient dense. Buckwheat whole or flour is a very nourishing, versatile and pleasant tasting seed. The flour can substitute regular flour (usually mixed with rice flour) in some dishes though you may need to increase the liquid content. Try it whole and lightly roasted in muesli, on breakfast cereals or porridge. It is also great to sprout.  It is available from the health section of some supermarkets, health food stores or online.

Cacao 

Raw cacao is the pulverised un-roasted seed of the Cacao tree with all of its enzymes in tact. It’s a rich source of minerals, antioxidants and many beneficial Phyto (plant) chemicals. Unsweetened cocoa or cocoa powder is made using the roasted seed. Source either raw cacao or pure, un-sweetened cocoa powder which are both available in health food stores, many supermarkets or online.

Cacao nibs

Cacao nibs are natures chocolate chips. That is cacao beans that have been roasted, husks removed and broken into small pieces.  They are a rich source of minerals (especially magnesium), mood elevating amino acids and antioxidants. They have a crunchy texture and rich bitter flavour. They can be added to smoothies, snacks, blended with nut mixes or just eaten alone. They are available from the health section of some supermarkets, in health food stores or online.

Cannellini beans

Cannellini beans are large white beans with a mellow flavour and are often used in Italian dishes. Like many beans, they are a low fat, high protein and fibre, vitamin and mineral dense food. Also like other beans, they need to be soaked overnight and cooked well (simmered for 1-2 hours), so as to not cause tummy upsets. Cooking times may vary depending on the age of the bean.  Always cook ample amounts and freeze in portions (topped with water). Alternatively, use canned beans, always strained and rinsed well. I love to mix cannellini beans into salads and casseroles. They even feature in some of my sweet baked items like this cup cake. They are available from the canned vegetable section of supermarkets and in health food stores.

Capers or caper berries

Capers are the unripened fruit of a prickly perennial plant found in Europe and Asia. The buds are sun-dried and preserved in vinegar (much like olives) and salt.  They are a nice edition to fish dishes and in salads. They are in the olive section of supermarkets.

Chia seeds 

These gluten-free seeds are a balanced blend of fibre, essential fatty acids, carbohydrates and protein (and many other phytonutrients). As such they are very nourishing and can be very simply incorporated into ones diet. They have a mild flavour and crunchy texture that becomes gelatinous when soaked in liquid. The different textures make them a versatile inclusion in many recipes. Try to source an organic seed.  They are available in health food stores, the health section of some supermarkets or online.

Chickpeas

Chickpeas are large white pea with a nutty flavour and are often used in middle eastern dishes. Like many peas, they are a low fat, high protein and fibre, vitamin and mineral dense food. They need to be soaked overnight and cooked well (simmered for 2½ -4 hours), so as to not cause tummy upsets. Cooking times may vary depending on the age of the bean. Always cook ample amounts and freeze in portions (topped with water). Alternatively, use canned chickpeas, always strained and rinsed well. Chickpeas are the hero of the delicious dip hummus. I also love to mix chickpeas into salads and baked in casseroles. They are available from the canned vegetable section of supermarkets and in health food stores.

Cinnamon – ground or quills

Apart from its amazing flavour, cinnamon has demonstrated in many studies to regulate blood sugar levels (therefore stabilising energy levels and mood). It is also anti-inflammatory, anti-bacterial and boasts a multitude of healing properties. Add to tea to give a Chai flavour, sprinkle it on fruit salad or mix it into natural yoghurt for a delicious flavour boost. I always have it in its ground and whole form (quills or bark). It is available from the spice section of supermarkets, in health food stores or online.

Coconut – desiccated, shredded and flaked

Desiccated, shredded and flaked coconut are all types of dried coconut (just different shapes), although I do find desiccated coconut slightly drier than shredded and flaked. It is useful in baking or simply toasted on top of breakfasts, yoghurt or even in Asian inspired salads and meals. See coconut milk below for information about its nutritional value. It is available from the baking section of supermarkets, in health food stores or online.

Coconut flour

Coconut flour is made from the meat of mature, brown coconuts and is a gluten-free, high protein and high fibre flour. It is a grain-free alternative to other flours though it does take a bit of getting used to in baking. It is only used in small quantities mainly due to its ability to absorb moisture. It is available from the health section of some supermarkets, in health food stores or online

Coconut milk and cream

Coconut milk and cream is the liquid that comes from blending the meat of a coconut with water (just less water for the cream). The principal medium-chain fatty acids in coconut  are lauric and capric acid. Lauric acid is also found in breast milk. Both are very nourishing, antimicrobial (so great for your immune system), anti-inflammatory and healing to the digestive system. They are best used as a base for curries, as a dairy substitute, or just to drink. Having a slightly sweet flavour, they are also wonderful for desserts. They are available from the Asian section of supermarkets, in health food stores and online.

Coconut oil

Unlike many ‘vegetable oils,’ coconut oil is not extracted using dangerous chemicals and extreme heat (which yields damaging trans-fats). This in itself makes it a safer choice in oils. The most beneficial grade of coconut oil is raw, unrefined or virgin oil which I like to use for raw baking and heating to moderate temperatures (up to 175℃).  If taste is a problem or you’d like to use it to deep fry or bake at higher temperatures, then choose refined coconut oil. Refined expeller-pressed oils have their scent and flavour removed through a deodorising process. Always check that any refined oils are not hydrogenated (the hydrogenation process creates trans-fats) and hexane free. They are available from health food stores, many major supermarkets in the health food isle or online. For more about coconut oil you can read  this post here.

Coconut palm sugar

Coconut sugar is made by drying the nectar of the coconut flower. It has a low glycaemic index and has a good nutrition profile due to minimal processing.  It is very high however in fructose. It has a taste similar to brown sugar. As with any sweetener, use in moderation only. It is available from the health section of some supermarkets, in health food stores or online.

Coconut water

Coconut water is the liquid found inside young, green coconuts. It has an impressive electrolyte (mineral) profile to rival any sports rehydration formula. It is delicious chilled, over ice or blended into a smoothie. Always avoid flavoured varieties and try different brands as I find they differ in taste between brands. It is available from the drinks section of some supermarkets and in health food stores. It’s also making an appearance in soft drink and juice fridges in shops and cafes. For more on the health benefits of coconut water, click here.

Dijon mustard

Dijon is a mild mustard and useful condiment in your pantry. It is a lovely accompaniment to steak, chicken and also works well in salad dressings and some sauces. It is available from the condiment section of supermarkets.

Dulse flakes 

Dulse is dried red sea vegetable ground into small flakes. It is a protein rich powerhouse of nutrition, especially the minerals iodine and iron. I put a small amount (½ to 1 tsp) into casseroles, soups and  baked items whenever I think of it. Many of my recipes include dulse as an optional ingredient, mostly to further enhance the nutrition derived from the recipe. Try it, a little goes a long way and its taste is disguised. It is available from the health section of some supermarkets, in health food stores or online.

Fish sauce

An important ingredient in Asian inspired curries, sauces and dressings, fish sauce is the liquid extracted from the fermentation process of fish with sea salt. It donates the salt balance in many Asian dishes. It is available from the Asian section of supermarkets or at Asian grocers.

Flax seed (also called linseed)

Flax seed is a rich plant source of essential fatty acids, fibre, vitamins, minerals and antioxidants. It is most digestible when ground and forms part of the well-known blend ‘LSA’ (linseed, sunflower seed and almonds). It can be used in baked goods, thrown in a smoothie or added to your breakfast. It is best kept airtight, in the fridge to preserve its freshness. It is available from the health section of some supermarkets, in health food stores or online.

Ghee

Ghee is clarified butter and a great choice of fat to heat or cook with at high temperatures. It has many medicinal qualities and is a source of many essential fats and fat soluble vitamins. It is available from health food stores.

Goji berries

Goji berries, like most berries, contain powerful antioxidants and phytonutrients. They can be added to breakfast or snack mixes. They are available from the health section of some supermarkets, in health food stores or online.

Horseradish cream

Is a slightly spicy condiment that goes well with steak and fish dishes. It is available from the condiment section of supermarkets.

Kamut (flour)

Is an ancient relative of the modern wheat grain. It is a low gluten, high protein grain and is much more nutritious and easier to digest than regular wheat flour.  In fact, many people who are wheat intolerant can tolerate Kamut. It produces baked goods (bread), with a very similar taste and texture to the regular wheat bread. Kamut bread is available from the health section of some supermarkets and in health food stores. I love the ‘Ancient Grains’ brand for kids sandwiches. Sol breads here in Queensland also bake beautiful rustic sourdough loaves. Your local artesian baker may do the same.

Lentils, brown

Lentils are a great source of fibre, vitamins, minerals and a vegetarian source of protein (though they need to be completed with a grain, nut or seed). Brown lentils are best rinsed and soaked prior to cooking. Soak in water and a tablespoon of natural yoghurt to produce easily digestible legumes.  Soaked lentils can then be cooked by simmering for 15 minutes or until tender but not sloppy. Un-soaked lentils should be rinsed and cooked for 30-45 minutes. Otherwise, they are available canned (drain and rinse well before use). Brown lentils are best in casseroles or soups. They are available from the canned vegetable and dried beans section of supermarkets and in health food stores.

Lentils, puy (also called french)

Puy or French lentils are my first choice for use in salads as they hold their form better than other lentils. Puy lentils do not have to be soaked, though as with any legume, it is always preferable to do so, even for a few hours (with a teaspoon of yoghurt). At the very least, rinse them well.  Cover with water and bring them to the boil and simmer for 20-30 minutes. I cook them in the basket of my Thermomix like you would rice (water in the bowl, 20 minutes, speed 4, Varoma temperature). They are available from health food stores or online.

Lentils, red

Red lentils do not have to be soaked and are my favourite lentil for soups and making dhal. They are available from the dried legume section of supermarkets, in health food stores or online.

Linseeds

See flax seeds

LSA

LSA is a mix of ground linseed, sunflower seeds and almonds. It’s a great source of fibre, good fats and protein. It can be used in baking, blend into smoothies or simply sprinkled on top of just about anything. Keep airtight and refrigerated. It is available from the health section of some supermarkets, in health food stores or online.

Macadamia oil

Macadamia oil is a mild, buttery, slightly sweet oil that I love to bake (at moderate temperatures with) or use in dressings. It is available from the oil section of some supermarkets and in health food stores.

Nori

Nori is a dried seaweed rolled into sheets (raw) and roasted (aka sushi paper). Like dulse, it is a powerhouse of essential nutrients and a wonderful dietary inclusion. Use it to make sushi or simply shred it in a salad or soup. It is available from the Asian foods section of some supermarkets, in health food stores or Asian grocers.

Nut milk

Nut milk is a nutritious, lactose-free alternative to cows milk. They have a pleasant, slightly sweet flavour. Almond, Brazil and Hazelnut are some commonly available nut milk. You can make fresh nut-based milk very easily. Just take about one cup of your favourite nuts and four cups of fresh water and blend them in a high powered blender. Strain this through a nut milk bag or muslin sieve. You can use the left over pulp to bake with (instead of nut meals or flours). Nut milk is also commercially available in most supermarkets (soya milk section) or health food shops.

Oats rolled

Oats are a tasty, versatile whole cereal grain. They have become well renowned for their cardio-protective effects. They are a nourishing source of many vitamins and minerals and phytonutrients. In herbal medicine, they are restorative and calming to the nervous system. I include them in breakfast creations and many baked treats. Un-stabilised (raw) oats are the best choice if they are available to you. They are available from the cereal or health section of the supermarket, in health food stores or online.

Olive oil

This flavoursome oil is a must in any pantry.  Choosing only an extra virgin olive oil is imperative, not only for its nutrition but also its flavour.The anti-inflammatory, cardio-protective, cognitive and anti-cancer benefits pertain to the extra virgin, cold pressed olive oils. ‘Pure, light or just olive oils’ have undergone chemical refinement. Extra virgin olive oil is available from the oil section of the supermarket (along with the impostors so choose carefully) and in health food stores.

Pumpkin seeds (also called pepitas)

Pumpkin seeds or pepitas are a very rich source of the mineral zinc. As many adults and children are zinc deficient, I try to include these little zinc bombs in as many recipes as I can. Zinc is an essential mineral with a long list of health benefits. In a nutshell, zinc is vital for fertility, healing, growth, development and immune function.  Pepitas are currently being researched in the prevention and treatment of prostate disease in men. They are delicious toasted for a fast, simple snack. Soaking them for 1-4 hours further improves their nutrient availability. They are available from the nut or health section of supermarkets, in health food stores or online.. I have written about the amazing health benefits of pumpkin seeds, here.

Quinoa (pronounced keen–wah)

Quinoa is a gluten-free, high quality complete protein seed. Whilst used very much like a grain, it’s not a grain as many may think. It is a great source of iron and contains many other life-sustaining nutrients (I have seen it’s nutrient composition described as ‘unusually striking!’). It is very easy to prepare and its uses extremely versatile.Aways rinse it very well in a fine sieve prior to cooking to remove the bitter saponins. Use one part Quinoa to two parts water and simmer, covered until the liquid is absorbed and it looks opaque with a little white tail (this is the germ splitting from the seed). It can replace rice in any dish, add to soups, have it for breakfast… your imagination is the limit. Quinoa flour can also replace wheat flour (usually mixed with rice flour). Quinoa flakes can replace rolled oats for gluten-free porridge and baking. It is available from the health section of some supermarkets in health food stores or online. I have written about the amazing health benefits of quinoa, here.

Rapadura

Rapadura is made from drying raw sugar cane juice into a brown crystalline form. It is much more nourishing than regular sugar containing the full spectrum of vitamins and minerals found in the raw juice (these have been stripped from processed sugar). It is still, however, a sugar, high in fructose and should be used only in moderation. It is available in health food stores, some supermarkets or online.

Red kidney beans

High in fibre, protein and containing many vitamins and minerals, red kidney beans are another nourishing legume. They need to be soaked overnight and cooked well (simmered for 2 – 3 hours), so as to not cause tummy upsets. Cooking times may vary depending on the age of the bean. Always cook ample amounts and freeze in portions (topped with water). Alternatively, use canned red kidney beans, always strained and rinsed well. They are available from the canned vegetable section of supermarkets and in health food stores.

Red wine vinegar

Made by fermenting red wine, this vinegar is a valuable acid when making salad dressings and casseroles. It is an important pantry staple. It is available from the vinegar section of supermarkets and in health food stores.

Rice flour

Rice flour is made by finely milling rice (either brown or white). It is a good substitution for wheat flour in recipes that are gluten-free. Try to choose a brown rice flour. It is available from the health or gluten free section of some supermarkets, in health food stores or online.

Rice wine vinegar

Rice wine vinegar is the acid of choice in Asian-inspired cooking. It is made by fermenting rice or rice wine. It is available from the vinegar or Asian section of supermarkets, in health food stores or Asian grocers.

Sesame seeds 

These tiny delicious seeds are packed with essential fatty acids, protein, phytonutrients and many essential vitamins and minerals. They are very versatile and add flavour and nourishment to many sweet and savoury dishes. Ground into a paste they form tahini. Soaking them for 2-8 hours further improves their nutrient availability. They are available from the nut section of supermarkets, in health food stores or online.

Spelt (flour)

Like Kamut, spelt is and ancient relative of the wheat grain. but has significantly higher B vitamins than wheat flour.It does contain gluten, however, it is generally more tolerated than wheat. It also produces baked goods (bread), with a very similar taste and texture to the regular wheat bread. White spelt is obviously more refined and less nutritious than wholemeal, and either can be used as a direct replacement for white or wholemeal flour respectively. It is available from the flour section of some supermarkets, in health food stores or online.

Stevia

Stevia is derived from the super sweet leaves of a small leafy shrub. I have one growing at home though it has barely changed in size since I bought it as my kids chomp on the leaves at any given opportunity. The liquid and granules derived from processing stevia form a zero calorie, fructose free sweetener. The liquid is many times sweeter than sugar and the granules (stevia mixed with erythritol) has a similar sweetness to regular sugar. If substituting cane sugar in recipes substitute 1 cup of sugar for 1 cup of granulated stevia or 1 teaspoon of liquid, 1 tablespoon of sugar or granules equals 6-9 drops of liquid and for 1 teaspoon of sugar just a couple of drops of stevia liquid will do the trick. It is available in its granulated form from the sugar section of supermarkets and in both liquid and granules from health food stores.

Sunflower seeds

Growing from the centre of the beautiful sunflower, sunflower seeds are a wonderful source of vitamin E, many minerals, essential fats and protein. Raw or toasted, they have a mild nutty flavour and can be eaten as a snack, baked into bread and treats or sprinkled on top of a casserole, bake or salad. Soaking them for 1 hour further improves their nutrient availability. They are available from the nut section of supermarkets, in health food stores or online.

Tahini

Ground sesame seed paste, available from the health section of the supermarket, in health food stores or online. It is a great source of protein, essentially fatty acids and very high in calcium.

Tamari

Like Soy sauce, tamari is a sauce made from fermented soy beans. Tamari, however, has no wheat added and is, therefore, gluten-free. It also tends to be less salty than soy sauce. Use where you would use soy sauce. It is available from the health section of some supermarkets, in health food stores, or online. For a soy-free alternative try coconut aminos.

Tomato puree

Also called sugo or passata,  tomato puree is as the name suggests – pureed tomatoes. I often prefer to use these varieties as they are packaged in glass rather than a BPA lined can. It is available from the pasta / sauce isle of your supermarket.

Tomato Sugo

See tomato puree.

Tomato passata

See tomato puree.

Vanilla

Vanilla beans or pods are the most natural and raw form of delicious vanilla. To use, cut the pod open length ways and scrape out the fleshy seeds. Don’t discard the woody outer pod.  Instead use it to flavour stewed fruit or custards. Vanilla powder (pure) is ground raw vanilla beans. It is expensive and sometimes difficult to source (try a health food shop or gourmet or organic grocer).  Though expensive, a little goes a very long way. I use Loving Earth brand or in bulk from Santos (see whole foods delivered in your state).

Vanilla bean paste is vanilla extracted in sugar and a thickener. Vanilla bean extract is an alcohol extraction of vanilla. Always buy pure vanilla extracts (not vanilla flavoured extract). These are both available in the baking isle of supermarkets.

Xanthan Gum

A gluten free binding agent, useful in gluten-free baking. Available in health food stores.

Pantry, fridge and freezer

Having a well-stocked pantry, fridge and freezer really helps in preparing healthy meals quickly and easily. You can read more about the importance of developing a shopping routine HERE.

Try not to be overwhelmed by this list, it is exhaustive. I have compiled it just an indicator of the types of ingredients that will feature occasionally in my recipes. You don’t necessarily need to rush out and buy every last thing I have listed.

So when preparing a meal, once you have decided upon your core ingredients, pantry items really help to build flavour. Most of these ingredients are available at growers markets, the supermarket, your local health food shop or you can shop online (my personal preference as I save lots of money and time shopping this way).

If you are unsure what something is, click on it to find out more about it, where to find it, how to use it and why it’s so good. My preference is always for S.L.O.W – Seasonal, Local, Organic (or sustainable/ pesticide-free) and Whole foods where viable. My ‘Find Whole Food’ guide in the resources tab will help you to find a market, delivery service or stockist of whole foods near you.

If you have children, try to keep the food in the fridge and pantry that you want kids to choose at their eye height eg; fruits, vegetables, nuts, seeds. You can also cut it up, or have it packed to grab and go for busy young ones. Better still, train your kids to wash and prepare it in advance themselves. If you only buy real, unprocessed food, that is all you and your kids will have to eat.

I also make great use of my freezer and always prepare more food than I need for that meal so I always have leftovers (either in the fridge or freezer). Whenever I bake, I tend to make large or double batches and freeze to pack for school lunches. It also means that a healthy snack or treat is always available to my kids and that they have plenty of variety.

So these are examples of the staples I try to have on hand. Click on the food (if linked) if you need more information about what the ingredient is and where to shop for it:

Condiments and sauces

These ingredients are used in small amounts but are condiments I cook with often.

Fish sauce
Horseradish (cream)
Tahini hulled
Tamari or coconut aminos (for soy-free)
Mustard (what type will depend on your taste buds, we have a bit of a selection). At least, have a Dijon as this mild mustard can really spice up a salad dressing, meatballs or cheese sauce.

Dairy

Butter
Only the real thing and NEVER the spreadable varieties or margarine. I place pieces of butter in a butter server and leave it in the pantry so it softens enough to spread. I’ve written about the health benefits of margarine vs butter here. I hope you’ll not look sideways at anything but butter after reading this.

Cheese
Make sure it is the real thing with nothing but dairy, rennet and cultures. I love to stock different varieties, feta, goat, sheep, parmesan, quark, soft, hard…just no ‘plastic’ cheeses, please. For more on cheese, click here.

Milk
It’s your choice of what type. My personal preferences are nut milk, coconut milk, coconut water and organic cows milk. If you choose to drink regular cows milk make sure it is full-fat and un-homogenised. Do NOT consume low-fat dairy produce (a highly processed food).

Natural yogurt
Choose only full-fat natural or Greek yoghurt. Never eat low-fat, flavoured or vanilla yoghurt. Why? For all you need to know about yoghurt and clever ideas for changing from flavoured to natural varieties, please click here.

Dried fruits

Always choose either organic or sulphur / vegetable oil free varieties and consume in absolute moderation or avoid altogether if you do not want to eat fructose.

Apricots
Craisins
Currants (or sultanas or raisins)
Dates (good to replace sweeteners or sugar)
Gogi berries

Eggs

Always free range and organic. I urge you, for the sake of a few dollars, do not support the ‘cage egg’ industry. It is barbaric, the lowest form of cruelty and you will be ingesting a cocktail of toxins when you eat these eggs.

Freezer

Raspberries
Blueberries
Bone broth, the most super food of all the closest thing to a cure-all  (home made, of course, click here for the recipe and details of its health benefits)
Home made baked and raw snacks and treats – I batch bake and pack these into large tupperware containers lined with safe baking paper (so the food has no contact with the plastic). Click HERE for more tips on freezing foods.
A selection of frozen meats.
Bread – instead of buying breads with preservatives to extend their shelf life, buy a good quality, additive-free sourdough bread, slice and freeze it.

Fruit and vegetables

Lots and lots and lots of seasonal, local fresh fruit and vegetables (20% fruit, 80% vegetables). I use re-usable produce bags when shopping for fresh fruit and vegetables – I think it is super important that we all do our bit to minimise the use of those pesky small, plastic produce bags. Most people are doing great bringing their own big shopping bags to pack there weekly shopping in, but they still use the small plastic bags for packing fruit and veg. These re-usable bags are brilliant for packing fresh produce, click here.

To store my fresh produce in my fridge, I use Swags, they are just brilliant and really extend the freshness of your produce. You can check them out here.

Grains, flours and meals

It is worth reading more about the best choices and processing of grains here. These are the grains (or seeds) mostly referred to in my recipes and I personally, shop online for them.

Almond meal
Arrowroot powder (or starch)
Brown rice
Buckwheat, kernels and flour
Coconut flour
Corn flour
Oats rolled
Quinoa, grain, flour, rolled. For more about the amazing health benefits of this superfood, click here.
Rice flour
Spelt flour, white and whole meal

Herbs and spices

These are a list of my most used herbs and spices:
Bay leaves
Cardamom, ground
Cardamom pods
Cayenne powder
Cinnamon, ground
Cinnamon quills
Chilli flakes
Coriander seed, ground
Cumin, ground
Cumin seeds
Curry powder (mix)
Fennel seeds
Garam masala (mix)
Ginger, ground
Mexican spice (mix)
Mustard powder
Mustard seeds
Oregano
Paprika, smoked
Paprika, sweet
Peppercorns to put in your mill
Rosemary
Salt, always Himalayan or Celtic sea salt
Tarragon
Turmeric
Vanilla beans, vanilla powder, vanilla bean paste or real vanilla essence (not vanilla flavour)

Legumes and Pulses

In an ideal world, preparing beans and legumes fresh is best. I always soak and cook large quantities of legumes like chickpeas and freeze them in portions (in salted water). Click on the legume for soak and cook times. I personally, shop online.

However, I often reach for a can when I’m not organised or strapped for time. This is a list of what I stock in my pantry.

Cannellini beans, dried and/ or canned
Chickpeas, dried and/or canned
Lentils, brown canned and/ or dried
Lentils, puy (also called French lentils)
Lentils, red
Red kidney beans, dried and/or canned

Milk Alternatives

As well as your primary milk, these milk (and milk alternatives) come in handy for lots of recipes.

Coconut water. For more about the many health benefits of coconut water, click here
Coconut milk
Coconut cream
Nut milk (always sugar and vegetable oil free varieties, making your own is best)

Nuts and seeds

Always raw, unsalted (and organic if possible). It’s best to keep nuts and seeds in a cool place to keep them from going rancid (bad). They can be kept and eaten direct from the freezer, no need to defrost. If you can soak and activate them, all the better.

Almonds, whole (more on the benefits of almonds and recipes, click here)
Almonds, slivered or flaked
Brazil Nuts
Cashew nuts
Chia seeds
Hazelnuts
Macadamia nuts
Pepitas also called pumpkin seeds (for more on the benefits of pepitas, click here)
Pine nuts
Sesame seeds
Sunflower seeds
Walnuts

Oils and Vinegars

Oils ain’t oils. Be cautious what type of oils you choose, especially to cook with, as heat can change a healthy oil into one that is dangerous to your  health. For more fantastic information on dietary fat and the best choices for you health, click here.

Oils for cooking / heating
Avocado oil (low to moderate temperatures only)
Butter should be used at low temperatures only
Coconut oil, unlike many ‘vegetable oils,’ coconut oil is not extracted using dangerous chemicals and extreme heat (which yields damaging trans-fats). This in itself makes it a safer oil to consume. The most beneficial grade of coconut oil is raw, unrefined or virgin oil which I like to use for raw baking and heating to moderate temperatures (up to 175℃). If the taste is a problem or you’d like to use it to deep fry or bake at higher temperatures, then choose refined coconut oil. Refined expeller-pressed oils have their scent and flavour removed through a deodorising process. Always check that any refined oils are not hydrogenated (the hydrogenation process creates trans-fats) and hexane free.
Ghee is great to use at high temperatures. I love the flavour in roasts and Indian dishes.
Macadamia oil, (low to moderate temperatures only)
Animal fats such as lard, tallow and poultry fat. Here’s an idea; keep your bacon fat and cook in it
Olive oil, cold pressed extra virgin only (please avoid light oils) can be heated to low to moderate temperatures.

Palm oil is a heat stable oil but its popularity is responsible for the destruction of large areas of rainforest which results in habitat loss for many vulnerable species including the orangutans of Indonesia. I would urge you to become educated and make an informed decision when purchasing products containing it (food, cleaning and skin care products). Support companies using only Certified Sustainable Palm Oil in their products.

Oils for pouring / dressing
Avocado oil, cold pressed
Flax seed oil, cold pressed
Olive oil, good quality, cold pressed extra virgin only (please avoid light oils). Olive oil is also good for finishing off hot meals. Add in at the end of sauces and casseroles to make the most of its delicious flavour.
Olive oil, lemon and chilli infused (I love the Cobram Estate Olive oils).

Oils to always AVOID (heated or not)
Vegetable oils
Sunflower oil
Rice bran oil
Soya bean oil
Canola oil
Safflower oil
Corn oil
Grapeseed oil

Vinegars
I mostly use vinegar for dressings or in baking when an acid is required (lemons and limes also provide good acidity).
Apple Cider Vinegar
Balsamic vinegar (in moderation due to the sugar content)
Red wine vinegar
Rice wine vinegar
White wine vinegar (there are some interesting variations here with subtle taste differences such as chardonnay vinegar)
Raspberry vinegar (sugar-free ones are best)
Sherry vinegar
I actually have a bit of a vinegar addiction and collect all sorts of wonderful varieties. I love the subtle flavours they lend to a meal or salad. For a few healthy salad dressing ideas, check out these recipes.

Other

Cocoa or cacao powder (always unsweetened)
Cacao nibs
Coconut, desiccated, shredded, flaked
Nori (sushi paper)
Tomatoes, canned whole or diced organic
Tomato purée or sugo or pasata (all more or less the same)
Tuna, good info on the best brands to buy here

Protein

Meats and fish. I have a selection of cuts and types of meat in the freezer at all times.

Try to eat organic or one hundred percent grass fed or pasture raised meats, organic poultry, line caught or sustainable seafood, organic eggs and unprocessed, full-fat dairy. It is worth seeking out economical sources and stocking up your freezer when you come across specials. The resources list will hopefully give you some options to shop around and find the best, most sustainable produce in your area. I will also be giving lots of tips for making the most of the organic protein to get your money worth. Remember to ask questions of your supplier to ensure you are getting exactly what you are after. As morbid as it sounds (and as much as the animal lover in me would sometimes rather ignore this), I like to honour the animals I eat by knowing they were happy in life and were slaughtered with respect. As such I endeavour to only support ethical farming and butchering practices.

I will generally offer a vegetarian option for many of my meat based recipes. For more information on eating, protein see here. For more on why I recommend pasture raised, 100% grass-fed beef, click here.

Sweeteners

ALL ‘unrefined’, ‘natural’, ‘nutritional’ or ‘fructose-free’ sugar is still sugar and needs to be consumed mindfully. ALL forms of sugar have to be metabolised by the body and we simply have not evolved to consume any where near the amount of sugar many people consume these days. I believe most people would be surprised by the amount of sugar they ate in a day if they took the time to honestly assess their or their kids intake. For more about choosing the best sweetener for you, click here.

These are the sweeteners you’ll see in my recipes:

Honey, always raw and unprocessed (locally produced honey is also best if available to you)
Maple syrup, only the real thing and never maple ‘flavoured’ syrup
Rapadura or coconut sugar
Brown rice syrup (fructose-free), sometimes called rice malt syrup. I use the Pure Harvest brand.

Please avoid sugar (raw, white, brown etc) high fructose corn syrup, agave and artificial sweeteners.

Utensils and appliances

These are the utensils and appliances I use to make life easier in the kitchen. My favourites beyond the standard stainless steel pots, pans, mixing bowls, cast iron baking trays, a good wooden chopping board etc…

• Invest in a high powered food processor or blender (capable of grinding nuts or seeds). I love Thermomix, I wish everyone had one in their kitchen as it is an amazing time-saving device. Remember to always look for shortcuts in any recipe. You may need to rearrange the method slightly to make the most of your appliance. This will make life in the kitchen faster, simpler and more joyful.

• I love my julienne peeler for quick julienning vegetables.

• A hand held lemon juicer or press.

• A sharp zester or parmesan grater.

• A big, sharp knife will make preparing food SO much easier. Ceramic knives are definitely worth investigating. They are light, very sharp and a joy to use in the kitchen. Food also doesn’t oxidise the way it does under a stainless steel knife (apples, herbs and lettuce don’t go brown). Mine is a Kyocera brand, you can find a stockist here.

• My favourite toxin-free, cookware that you’ll see pictured in many of my recipes is by a wonderful company called Solidteknics.

Other kitchen favourites
This is a list of other sustainable kitchen supplies I stock…

• Unbleached totally chlorine-free baking paper and cupcake / baking cups made by ‘If you care’. Why spoil your food by exposing it to the chemicals in normal baking paper and cupcake holders? You can buy them here at my favourite eco store Biome.

• I love my Onyx Stainless Steel popsicle moulds.

• The safe, stainless steel lunch boxes you’ll see in many photos on my website are Planet boxes. If you are Australia, you can shop for them and other safe, containers and drink bottles here.

Welcome to Well Nourished, your simple commonsense guide to the basics of how to eat well to be well. This is a fad-free zone, just real food and delicious, easy recipes for real life and optimal health.

In a world with so much information about the ‘best’ things to eat, we aim to simplify nutrition so you can nourish yourself and your family with confidence. You’ll find tasty, easy to make whole food recipes and practical tips to motivate and inspire you to source and prepare delicious, healthy meals and live a happy, balanced life.

My team and I hope you enjoy the evolving journey of becoming well nourished and we are here to support you in any way possible.

About the creator, Naturopath Georgia Harding

In a (coco)nutshell…

Hello, I’m Georgia Harding, the heart and soul behind this blog which has evolved from a lifelong love of creating delicious meals from whole foods, along with my many years in clinical practice, lecturing students and presenting on talk back radio.

My passion is guiding you to develop sustainable wholefood habits that make cooking and eating well easy and enjoyable (and hopefully pass those habits onto your kids, too).

I’m unashamedly a foodie and spend a LOT of time thinking about food! My recipes have been featured on JamieOliver.com, FoodMatters.com and I also contribute recipes to Wellbeing EatWell magazine. Every week, I share fresh food and health inspiration on my blog – SUBSCRIBE to have new recipes and healthy inspiration delivered to your inbox (plus a gorgeous Guilt-free Chocolate ebook) – it’s FREE!

Here’s a little bit about me…

I’d like to start with an acknowledgment of country…

I would like to acknowledge the Kombumerri Clan of the Yugambeh People as the custodians of Jellurgal. The place where my family and my business are based. I honour the Kombumerri Clan as well as the other nine clans of the Yugambeh People. I honour your culture, your custodianship, and your sovereignty of this place. I acknowledge the deep and never-ending spiritual connection you have to Jellurgal. I admire your love, care and nourishment of the land and its natural cycle of nourishing you in a sustainably balanced and harmonious way. I share with you, my respects to the Elders of the Yugambeh People and to all the Yagambeh People.  I also wish to give thanks and deep appreciation to Jabreen, the creation spirit, for creating such a divine and magical place.

-Georgia Harding, Well Nourished

(thank you to Louise O’Reilly from Ascension Personal Development for writing this for me)

I’m a Naturopath, freestyle cook, and mother of two divine children (my daughter who is 18 years old and my son who is 14 years old). Also wife to a fine food loving husband.

I have 20+ years of Naturopathic experience, treating and mentoring patients on matters of health and wellness. This blog is my commitment to further share my passion and knowledge of health, food and healing.

I love to grow, source and prepare food to feed my family and friends well. I’m not a chef, so when I create recipes I aim to make them as nourishing, delicious and fool-proof as possible to prepare and cook…and with as few dishes as possible as I’m the one doing the washing up!

I also love to travel and enjoy cultural food experiences. Holidays are always centred around adventure, relaxation and fabulous food.

I live in a beautiful patch of paradise in Queensland, Australia. When I look out the windows of my home, I see nature in all its glory and I feel truly blessed.

When it comes to food, there’s not much I haven’t explored. The 80’s, like many teenagers, was my drunk and junk phase. The 90’s vegan, vegetarian, food combining to name a few. The next decade became a real challenge when I not only had to feed myself but two hungry children and a husband. At this point I re-examined the fundamentals of eating, nutrition and health. Consuming a variety of fresh, whole food and delicious moments shared with family and friends is now my food focus.

Through my own health challenges, I have lived and learned. In my lifetime I’ve successfully overcome a childhood cardiac disorder and recovered from an autoimmune thyroid disease (Graves) as an adult. These experiences have shaped my commitment to wellness. I currently live a very well balanced life, blessed with good health and abundance. I never to take this for granted.

My inspirations include my darling Nan, who patiently spent many hours teaching me to cook, encouraging me to create my very own chocolate coconut cake and write it down in her recipe notebook (which I still have to this day). My mum developed my appreciation of health and healing with whole foods. My husband has taught me balance in life.

Finally, my children who’ve taught me to navigate the world of lunch boxes and who eagerly devour my every creation in the kitchen (even the not so good ones). They are both exceptionally healthy and I like to keep it that way. My family motivates me to keep striving to nourish the world in every way I know how.

Change begins with you as an individual but ultimately shapes your family and your world. I believe that without good health, there’s not much else. The effects of improving our health are far reaching – I look forward to sharing the journey with you.

Georgia x

P.S. If you’re interested to know how I came to be a Naturopath (over 20 years ago) and why I decided to leave my clinical practice to develop Well Nourished, you can read about it here.

Meet the Team

Well Nourished wouldn’t be what it is today without my incredible and talented team…

Mel B is my awesome Online Business Manager and co-ordinates the many systems and processes to help make Well Nourished the well oiled machine it is. This business savvy, super organised lady is also mum of two gorgeous kids (5 and 4yrs).

Melina, is my fabulous Virtual Assistant. She takes all of your customer service enquiries and helps me with a multitude of tasks to enable us to service you best. When she’s not working as a VA, Melina is also a yoga teacher on the Sunshine Coast.

Rach and Elle manage our fabulous Facebook community. Rach is a wealth of information and knows the Well Nourished recipes and food philosophy as well as I do! She’s a mum of 5 kids (10yo twins, 7, 6 and 4yo) all home-schooled, and as she says ‘constantly around and constantly hungry’. Elle is also an absolute wealth of Well Nourished info, a yoga teacher, permaculture designer (in training) and mum to 9yo twin boys. So that means we have two sets of twins in the Well Nourished Team family!

Well Nourished Recipes

The recipes at Well Nourished have been designed to inspire you to create healthy, nourishing and delicious meals simply and quickly. The basic whole food ingredients heal and nourish your body in a way only ‘real’ food can. If you feel you ‘don’t have time to prepare healthy meals,’ I would ask if you to consider if you have the time to be unwell? I know I don’t.

Cooking whole food meals does not mean endless hours in the kitchen, although it will involve some forethought and organisation. I personally have a routine to keep my pantry well stocked to minimise the time I spend shopping. Click here for tips about shopping well. I prepare many meals in bulk (to freeze for those days that escape me) and I often double up for lunches. For example, if I’m cooking a roast for dinner, I’ll cook two chickens – one for dinner and another for the weeks lunches (meat and salad, fresh spring rolls, sushi, sandwiches). If I’m steaming vegetables, I’ll often have eggs for the following days lunch boiling in the pot below the steamer.

There are so many things you can do to prepare extra food that doesn’t require a whole lot of extra time in the kitchen. I share shortcuts and time saving tips often on social media so connect with me there.

My Recipe Format

The recipes are formatted with many ‘options’ and ‘variations’ for either omitting or interchanging  ingredients. The reason I have structured the recipes this way is:

1. To demonstrate the flexibility within a recipe. With the exception of baking, cooking is not an exact science. Well Nourished recipes allow you to be creative and once you have gained confidence in the kitchen, you should be able to combine a group of flavours without following a recipe.
2. To allow for dietary restrictions and food aversions. I try to give options for vegetarian, vegan, dairy, wheat, gluten, grain, nut, egg, onion, garlic, soy, yeast, coconut, legume-free and fructose friendly dishes where possible. If you have dietary restrictions or really dislike certain foods, then choose the variation or combination of variations that suits you best. Also, if you don’t have a certain ingredient in your pantry, chances are you can still create the dish by either omitting or replacing the missing ingredient.
3. So you can choose to make a very simple meal with only a few ingredients, or build flavour and most importantly nourishment with a few more ingredients and a little extra effort.
4. I also do my best to include a standard and Thermomix method (if suitable for the recipe).
5. Recipes are tested with tablespoon measures at 15ml, teaspoon 5 ml. One cup is 250ml.

Also, look out for time saving, storage or nutritional tips in each recipe.

Remember, the recipe is just a guideline, a source of inspiration. Experiment! Enjoy creating your own deliciousness and nourishing your family with delicious SLOW (seasonal, local, organic, whole) foods.

My photographs

I am very much a novice photographer and I only really discovered I could take photos of food when I started my blog in 2013. I really enjoy getting creative with my camera (though I only manage to capture lovely images of things that don’t move). Try as I will, photos of kids and pets are just not my forté!

I hope I do my food recipes justice and all recipe photos, unless stipulated, are my own.

Work with me

I’m a passionate and very loyal person and love to work with brands that I truely believe in. If you feel your brand aligns with mine, please contact us to discuss further.

My recipes (and photographs) have featured on JamieOliver.com, FoodMatters.com and I currently write for several magazines including WellBeing Magazine and Wellbeing EatWell Magazine. I love creating recipes using whole food ingredients so if you’d like to collaborate, I’d be happy to discuss my ideas with you.

I genuinely hope you enjoy following my blog and find my recipes inspiring and delicious. I welcome your feed back and hope you can help me to shape this site into a valuable resource.

Also remember to sign-up to my free weekly newsletter where I currently share beautiful recipes and healthy inspiration with over 40,000 subscribers. Click HERE to receive my free Guilt-free Chocolate ebook and monthly emails from me containing recipes, practical health tips, special offers and more.

Georgia xx