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Lemon Coconut Slice

| After School Snacks, Baked Sweets, Healthy Lunchbox

This zesty Lemon Coconut Slice is a delicious, very easy to make, low sugar lunchbox treat or snack. With simple steps, this is a good one to get the children involved in. Young children can mix and press the base down, then hold a mixer for the Lemon Buttercream. If you are using a Thermomix … well, let them lick the spoon!

Confidence in the kitchen often starts with being allowed to cook for themselves, so older children and teens could do the whole recipe themselves, provided you supervise with the hot oven! This is sure to become a favourite so get baking today!

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit your specific dietary requirements.

This zest Lemon Coconut Slice is a delicious, very easy to make, low sugar lunchbox treat or snack. Sure to become a favourite.
Print Recipe
4.74 from 30 votes

Lemon Coconut Slice

This zesty Lemon Coconut Slice is a delicious, low sugar lunchbox treat or snack. Sure to become a favourite with every member of the family!
Prep Time10 mins
Cook Time15 mins
Chilling time40 mins
Course: Snack
Servings: 12
Author: Georgia Harding

Ingredients

  • 150 g butter or coconut oil
  • 85 g rice malt syrup, honey or maple syrup – (¼ cup approx.)
  • 1 lemon/s – zest (juice reserved for icing)
  • 120 g wholemeal spelt flour (1 cup)
  • 90 g rolled oats (1 cup)
  • 100 g desiccated coconut (1 cup)

Lemon Buttercream (see below note)

  • 70 g butter – at room temperature (important it's not over softened or too cold)
  • 20 ml lemon juice – no more or it may split
  • 3 tbsp rice malt syrup or honey
  • 3 tbsp tapioca flour – or arrowroot
  • 2 tbsp desiccated coconut – for decorating, optional
Metric – US Customary

Instructions

  • Preheat your oven to 180°C/350°F (fan forced).
  • Melt your butter (or coconut oil). Thermomix 90, 1 minute, speed 3.
  • Add the sweetener and mix to combine. Thermomix 30 seconds, temp 90, speed 4.
  • Add all of the other ingredients and process or mix well until combined. Thermomix reverse speed 4, 30 seconds.
  • Press firmly into a lined tin and bake for 10-12 minutes. Take care not to overcook this as it can dry out. If your oven runs hot, reduce the temperature to 160°C.
  • Once cooled, pop it into the fridge to chill for 30 minutes or more.

Lemon Buttercream

  • Beat the icing by mixing all of the ingredients together in a small bowl until smooth and creamy. Thermomix butterfly, 20 seconds, speed 3.
  • Spread over the chilled slice.
  • Sprinkle over a little extra desiccated (or shredded) coconut.
  • Chill for 10 more minutes in the freezer, remove from the tin and carefully slice into squares by pressing straight down with a large sharp knife.
  • Refrigerating before slicing makes it much easier to cut without crumbling.

Troubleshooting the icing…

  • – if it's grainy or curdled – means the mixture is too cold. It usually needs warming up (either with a hair dryer or a warm towel wrapped around the bowl). Once it is a slightly warmer temperature, whip it up again with an electric beater / Thermomix.
  • – if it it is very thin – usually means that the butter/ mixture is too warm and needs cooling down. Putting the bowl in the fridge for 15 minutes or so and then beating it afterwards should fix it perfectly. You can also add a bit more tapioca to thicken it. 

Store

  • Store in the fridge or freeze in an airtight container. The butter icing will soften when left at room temperature.
  • I enjoy these straight from the fridge or freezer. When packing into school lunches, pack against an ice brick.

Notes

Gluten-free

Substitute the spelt with your favourite gluten-free flour and the oats can be replaced by quinoa flakes.

Dairy-free or vegan

Replace the butter in the base with coconut oil (this will produce a tougher/ crisper slice). For the icing a cashew cream would be the best choice.

Low-fructose

Use brown rice syrup as your sweetener.
 
 

Let me know how you love this zesty and delicious treat.

Banana Rhubarb and Raspberry Slice

| After School Snacks, Baked Sweets, Healthy Lunchbox

This Banana Rhubarb and Raspberry Slice not only looks amazing, it tastes sensational.  The sweetness of the ripe bananas paired with the tartness of the rhubarb really is is a match made in heaven.

My kids are both back at school as of today and seeing as this Banana Rhubarb and Raspberry Slice is their current favourite snack, it’s only fitting that I share it here in the membership. I can’t wait to hear how you love this, I hope it will be added to your planner and become your families new favourite too. Feel free to experiment with other fruits for the topping or if you prefer, you could just make the banana cake part.

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit your specific dietary requirements.

This Banana Rhubarb and Raspberry Slice tastes amazing.  The sweetness of the ripe bananas paired with the tartness of the rhubarb is a perfect match.
Print Recipe
4.77 from 17 votes

Banana Rhubarb and Raspberry Slice

This Banana Rhubarb and Raspberry Slice not only looks amazing, it tastes amazing.  The sweetness of the ripe bananas paired with the tartness of the rhubarb is a match made in heaven.  Wow your family with this easy to bake recipe.
Prep Time10 mins
Cook Time20 mins
Servings: 8
Author: Georgia Harding

Ingredients

  • 125 g butter - at room temperature
  • 25 g coconut sugar or rapadura - 2 tbsp (optional)
  • 2 free-range or organic egg/s
  • 250 g banana/s - they need to be very ripe (1 cup approximately)
  • 1 tsp vanilla - powder, extract or essence
  • 100 ml milk - of choice
  • 1 tsp ground cinnamon
  • 1 tsp bicarbonate of soda
  • ¼ tsp sea salt
  • 200 g wholemeal spelt flour - (1¾ cups approximately)
  • 2 stem/s rhubarb
  • 140 g fresh raspberries (can use frozen if you like)

Instructions

  • Pre-heat the oven to 180°C/ 350°F (fan-forced). Line a slice tin with baking paper.
  • Mix the butter, sugar, eggs, bananas, vanilla, milk and cinnamon in a high speed blender for a minute. Thermomix, 1 minute, speed 5.
  • Add the bicarb and salt and blend for a couple of seconds. Add the flour and fold through the mixture. Thermomix, flour symbol, a couple of turns until the flour is mostly incorporated into the wet. Finish with a spatula if necessary.
  • Place in a lined slice tin and top with finely sliced rhubarb and raspberries. Bake for 20 minutes or until the centre is cooked.

Store

  • Airtight in the fridge or freezer.

Notes

Dairy-free

Replace the butter with coconut oil or macadamia nut oil (the coconut oil does toughen it when it cools, but it's still delicious).

Gluten-free

Replace the flour with your favourite GF flour.

Egg-free

Rach tested egg-free for me and I'm happy to announce chia eggs were a success. 

Different fruit

You can absolutely switch up the fruit to suit your tastes and what's in season.

Boost the protein

Add any nuts or seeds to the batter or top.

Tip

The bananas need to be very ripe or it won't be sweet enough as there's very little added sugar.

I really can't wait to hear how you love this slice. Post a comment below and feel free to rate the recipe too. 

Maple Chai Chia Pudding

| After School Snacks, Breakfast, Healthy Lunchbox, Members only, No-bake Sweets

This Maple Chai Chia Pudding with Rhubarb and Apple Compote is a delicious and really nourishing start to the day. I love this flavour combination so much. The creamy, earthy chai flavours combined with the acidity of the rhubarb is perfect for the cooler months. If you don’t feel like stewing fruit, grated apple and…

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Banana Chocolate Swirl Cake

| After School Snacks, Baked Sweets, Healthy Lunchbox, Members only

This Banana Chocolate Swirl Cake uses the natural sweetness of ripe bananas and paired with chocolate and peanut butter, it’s a flavour match made in heaven (there’s a delicious nut-free version too).  This cake not only tastes amazing but looks fabulous with the added marbled effect throughout. Plus, it is super simple and fuss-free to…

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Peach Ginger Coconut Smoothie

| Drinks & Smoothies, Members only

Late last year my niece got married in Brisbane and we had the most wonderful weekend with family celebrating. My hubby loves food as much as I do so if we’re eating out, he always researches the best places to eat. We figure if we’re spending money on eating out, it needs to be well…

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Mango Lime Coconut Chia Pudding

| After School Snacks, Breakfast, Desserts, Healthy Lunchbox, Members only, No-bake Sweets

This vegan Mango, Lime, Coconut Chia Pudding is easy to make as a nourishing and delicious breakfast, snack or dessert. It’s a great recipe to create for your family during the summer months and I love to make this when I need to use up over ripe mango. The turmeric adds a lovely golden colour…

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Curried Egg (with a healthy twist)

| After School Snacks, Breakfast, Healthy Lunchbox, Members only

I grew up with curried egg…my nan used to scoop out the yolk, add a little mayo, curry it and then refill the whites. For special occasions she’d pipe them so they looked gorgeous. My kids also love curried egg. They love it in a sandwich with lettuce for lunch or on toast for breakfast….

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Leek, Capsicum and Feta Omelette

| 30 Minute Meals, Breakfast, Members only, Vegetarian

I love a tasty omelette and this Leek, Capsicum and Feta Omelette is just that. It’s something I make regularly for breakfast (if you chop your vegges the evening before whilst making dinner it is even quicker to whip up in the morning). Or if I need a quick, healthy lunch or lazy dinner, then…

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Pizza Subs

| 30 Minute Meals, After School Snacks, Budget Friendly, Freezable Meals, Healthy Lunchbox, Make-ahead Meals, Members only, Vegetarian

These Pizza Subs are a really quick and easy to make snack or lunchbox main that my kids absolutely love. I find by adding the toppings to a good quality sourdough, it’s more filling than thin pizza bases for my two big kids. However, you can always use these toppings on pita or flat bread…

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Superfruit Bowl

| After School Snacks, Breakfast, Members only, No-bake Sweets

This Superfruit Bowl is one of my son’s creations (based on the bowls he sees on cafes menus in town).  He is in the thick of nippers training at the moment (for anyone unfamiliar with nippers, it is a beach-based water skills sport including life-saving training – think yellow and red caps and swimming between…

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Mango Macadamia Muesli

| After School Snacks, Breakfast, Members only

This Mango Macadamia Muesli is sweetened with pureed fruit which makes for a crispy crunchy granola that my whole family adores.  I love having a muesli or granola ready made in my pantry…in fact I’m lost without it. But I also like to mix it up flavour wise and I’ve realised my kids get over…

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Healthy Chocolate Coconut Slice

| Baked Sweets, Healthy Lunchbox

This is such a yummy old fashioned style Chocolate Slice – it reminds me a lot of the one my nan always made me, only a little healthier. It’s a lovely chocolatey treat to stock your freezer with, so if you have hungry kids at home looking for a snack or need an easy lunchbox filler you’ll have this on hand ready to go!

Food memories are the best. As a kid I used to bake with my nan every weekend, we even occasionally ‘invented’ recipes. The ones that worked out, she carefully wrote on a note pad and sticky taped it into her recipe notebook. I still have that notebook, though the tape is browned and dried and the binding has seen better days.

Anyway, enough nostalgia…though I do hope that one of my recipes will perhaps form memories and be carried down in your family.

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit your specific dietary requirements.

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This Healthy Chocolate Coconut Slice is a delicious, very easy to make, low sugar lunchbox treat or snack. Sure to become a favourite.
Print Recipe
4.68 from 77 votes

Chocolate Coconut Slice

This Chocolate Coconut Slice is a delicious, very easy to make, low sugar lunchbox treat or snack. Sure to become a favourite with young and old alike!
Prep Time10 mins
Cook Time10 mins
Chill30 mins
Course: Snack
Servings: 12
Author: Georgia Harding

Ingredients

  • 150 g butter or coconut oil
  • 85 g rice malt syrup, honey or maple syrup (¼ cup approx.)
  • 30 g cacao - unsweetened Dutch process or raw
  • 120 g wholemeal spelt flour (1 cup)
  • 90 g rolled oats (1 cup)
  • 100 g desiccated coconut (1 cup)

Bittersweet Chocolate Icing (see note below)

  • 30 g cacao - unsweetened Dutch process or raw (¼ cup)
  • 2 tbsp coconut oil
  • 2 tbsp rice malt syrup or honey
  • 1 tbsp milk - of choice
  • 10 g desiccated coconut (2 tbsp)
Metric - US Customary

Instructions

  • Preheat your oven to 180°C/350°F (fan forced).
  • In a large pot over medium heat, melt your butter (or coconut oil). Thermomix 90, 1 minute, speed 3.
  • Turn off the heat and add the sweetener, mixing to combine. Thermomix 30 seconds, temp 90, speed 4.
  • Add all of the other ingredients and mix well until combined. Thermomix reverse speed, 30 seconds.
  • Press firmly into a lined tin and bake for 10-12 minutes. Take care not to overcook this as it can dry out. If your oven runs hot, reduce the temperature to 160°C.
  • Once cooled, pop it into the fridge to chill for 30 minutes or more.

Bittersweet Chocolate Icing

  • Make the icing by beating all of the ingredients together in a small bowl until smooth and creamy. Thermomix butterfly, 1 minute, speed 3.
  • Spread over the chilled slice and sprinkle over a little extra desiccated (or shredded) coconut.
  • Chill for 10 more minutes in the freezer, remove from the tin and carefully slice into squares by pressing straight down with a large sharp knife.

Store

  • Store in the fridge or freeze in an airtight container.

Note

  • The icing above is very rich (for dark chocolate lovers only). You can leave it off, top it with melted chocolate or a chocolate butter cream. This recipe works really well as a super healthy ganache too.
  • Refrigerating before slicing makes it much easier to cut without crumbling.

Notes

Gluten-free

Substitute the spelt with your favourite gluten-free flour and the oats can be replaced by quinoa flakes.

Dairy-free or vegan

Replace the butter with coconut oil (this will produce a tougher/ crisper slice).

Low-fructose

Use brown rice syrup as your sweetener.

 

 

I'd love to hear how you like this slice. Post a comment below or rate this recipe. 

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Carrot Cake Chia Pudding

| Breakfast, Desserts, Members only, No-bake Sweets

This Carrot Cake Chia Pudding is an easy and healthy recipe that tastes just like a carrot cake!  Have it for breakfast, dessert or a snack. My kids love this before they go to sports training (either first up in the morning or after school). It’s great to have in the fridge to grab and…

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Mexican Tomato Salsa

| Dips, Sauces and Dressings, Members only

This delicious Mexican Tomato Salsa recipe is a fabulous, easy to make staple. With its Mexican flavours, it’s lovely served on tortilla chips or as a side to any Mexican fare. When friends drop in Often when friends drop by or I have to get something prepped quickly, I’ll make this Mexican Salsa and Guacamole for a…

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Lemony Smoked Salmon, Spinach and Caper Quiche

| After School Snacks, Fish & Seafood, Freezable Meals, Healthy Lunchbox, Make-ahead Meals, Members only

This Lemony Smoked Salmon, Spinach and Caper Quiche is a perfect summer meal because it can be pre-made and is just as delicious cold, as it is it hot. It’s a great recipe to take on a picnic or to a bring a plate event. I think this is a flavour match made in heaven…

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Gingerbread Loaf with Caramel Drizzle

| Baked Sweets, Desserts, Members only

This healthy Gingerbread Loaf with Caramel Drizzle is a low sugar, wholegrain version of the classic catering to various dietary goals. If you love ginger, you’ll love this loaf and whilst it’s sweet, it’s not sickly sweet.   Take a look at the variations (below the main recipe) for suggestions to alter the recipe to…

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Mango Whip with Salted Macadamia Caramel

| Desserts, Members only, No-bake Sweets

My sons most favourite fruit is mango…just as well we live in Queensland, and we have inherited an old mango tree in our small backyard too. My daughter is not so much a fan, unless it’s made into something like this Mango Whip with Salted Macadamia Caramel. Then she’s happy to eat it. One of…

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Coconut Caramel Slice

| After School Snacks, Baked Sweets, Healthy Lunchbox, Members only

This new healthy Coconut Caramel Slice recipe is sure to become a firm favourite. It makes a decent sized batch so my kids are always happy to have well stocked in the freezer. The nut-free version is perfect for school lunches packed from frozen. I’ve designed it to suit many dietary intolerances and it’s sweet,…

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Healthy Okonomiyaki (Savoury Pancake)

| Breakfast, Budget Friendly, Savoury Snacks, Vegetarian

I remember the first time I tried Okonomiyaki in a Japanese restaurant, I thought it was totally delicious. So of course, I set about making a Healthy Okonomiyaki  and it very quickly became a firm family favourite.

I love that it’s so versatile based on the addition of extra ingredients so that each time we eat it, it’s a little different. I often add all of the toppings to the table and my kids create their own adventure. I personally go for the works because I think it’s the best flavour combo!

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit your specific dietary requirements including gluten-free, vegetarian and more.

Print Recipe
4.97 from 30 votes

Healthy Okonomiyaki (Savoury Pancake)

This delicious Healthy Okonomiyaki is a divine, easy to makle savoury pancake that can be easily adapted to suit your tastesand dietary goals.
Prep Time15 mins
Cook Time10 mins
Course: Breakfast, Snack
Cuisine: Japanese
Servings: 2
Author: Georgia Harding

Ingredients

  • 125 ml chicken or vegetable broth - or stock (½ cup)
  • 3 free-range or organic egg/s
  • 1 tbsp Worcestershire sauce
  • 75 g wholemeal spelt flour (⅔ cup)
  • ¼ tsp sea salt - or to taste
  • ½ small white cabbage - finely shredded (about 2 cups)
  • 4 spring onion/s - white part thinly sliced
  • 15 ml olive oil - extra virgin (1 tbsp)

Sauce

  • 1 tbsp rice malt syrup
  • 1 tsp tamari

To serve

  • 2 rasher/s bacon - thinly sliced
  • 1 sheet/s toasted nori (sushi paper) - shredded
  • 4 tbsp pickled ginger - this is my most favourite add on (can sub with kim chi too)
  • 4 tbsp whole egg mayonnaise - cashew cream
  • ½ bunch/s fresh coriander leaves - torn

Instructions

  • Make the sauce by mixing the rice malt and tamari together.
  • If including the bacon, then cook this in a crêpe or small fry-pan until it's crispy and set aside.
  • In a mixing bowl, whisk together the broth, eggs and worcestershire.
  • Then whisk in the flour and sea salt to form a batter.
  • Mix through the cabbage and spring onion which should be coated by the batter. If not, add more cabbage, it shouldn't have to much residual batter in the bowl.
  • Add a little olive oil to cover the base of the crêpe or small fry-pan (used to cook the bacon) and heat over a medium heat. Add half the cabbage batter and spread out to form a thick pancake.
  • Cook for a few minutes until the edges have browned, flip and cook the other side.
  • Repeat with the other half of the batter.
  • Serve topped with some, or all of the extras and a drizzle of the sauce.

Notes

Gluten-free

Replace the spelt with a mix of rice and buckwheat flour or your favourite gluten-free blend. Replace the Worcestershire sauce with the tamari.

Vegetarian

Obviously leave the bacon out and choose vegetable broth.

Onion-free

Replace the Spring onion with half a fennel bulb.

Soy-free

Replace the tamari with coconut aminos.

Add fermented veggies

If you don't add the ginger, consider adding sauerkraut or kim chi. The pickled flavour I think really lifts this dish. 

Bigger meal

Stir-fry vegetables (with or without the bacon) and serve on top of the pancake. I often do this to fill up my always hungry boys.

Egg-free

Replace the eggs/ flour with the besan batter in this recipe. 
 
 
 
 

I hope you love this simple, yet delicious combination of flavours. Please leave a comment and rate this recipe to help me to reach and support more families to become Well Nourished!

Apple Crumble Cake

| After School Snacks, Baked Sweets, Healthy Lunchbox

We’re right on the cusp of shifting from winter to new season summer produce. Every year, I find it’s about now that the once crisp, bursting with flavour apples I’ve been buying are just not doing it for me. Some just don’t have the flavour, others are floury and a bit gross. But I never throw them, I just re-invent them like I’ve done here with this Apple Crumble Cake.

Truth is, once cooked and combined with other flavours they are quite delicious. If they are particularly floury, I’ll often mix them with a stronger flavoured fruit like rhubarb or berries of some kind and they are transformed. So like all my recipes, this is a great base for experimenting with fruits and flavours.

For more apple recipes, take a look at this Apple Pie recipe or pears, check out this Pear, Yoghurt, Ginger Cake.

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit your specific dietary requirements.

Print Recipe
4.86 from 21 votes

Apple Crumble Cake

This healthy, wheat-free Apple Crumble Cake is easy to make and delicious with variations for gluten-free, nut-free, egg-free (vegan) and frutose friendly.
Prep Time20 mins
Cook Time35 mins
Course: Dessert, Snack
Servings: 8 serves
Author: Georgia Harding

Ingredients

Crumble

  • 70 g butter - diced and room temp
  • 2 tbsp coconut sugar or rapadura
  • 115 g wholemeal spelt flour (1 cup)
  • ½ tsp ground cinnamon
  • 20 g flaked almonds (¼ cup)

Cake

  • 70 g butter - melted
  • 165 g full-fat natural yoghurt
  • 115 g rice malt syrup or honey (⅓ cup)
  • 1 free-range or organic egg/s
  • 1 tsp ground cinnamon
  • 1½ tsp baking powder
  • ¼ tsp bicarbonate of soda
  • ¼ tsp sea salt
  • 200 g wholemeal spelt flour (approx. 1¾ cups)
  • 3 apple/s (Granny Smiths if you are buying especially) peeled and 1cm dice

Instructions

  • Preheat your oven to 170°C/340°F (fan forced). Line a slice tin with baking paper.

Start with the crumble.

  • In a food processor or by hand mix the butter, sweetener, spelt and cinnamon until a heavy crumb forms.
  • Then fold in the flaked almonds and set aside.

Now make the cake.

  • In a food processor or by hand mix the butter with the yoghurt, sweetener and egg until creamy and well combined.
  • Add the cinnamon, baking powder, bicarb and sea salt. Mix together.
  • Fold in the flour until just combined.
  • Place the cake batter into the tin. Spread the apple over it and top with the crumble. Press down a little.
  • Cook for 35-40 minutes or until a skewer inserted into he middle comes out clean.

Thermomix

  • Mix the crumble 1 minute, speed 5. Then fold in the flaked almonds, 5 seconds, reverse speed 4. Set aside.
  • Without washing the bowl, melt the butter, 1 min, temp 90, speed 3.
  • Add the yoghurt, sweetener and egg and mix 30 seocnds, speed 4 until creamy and well combined.
  • Add the cinnamon, baking powder, bicarb and sea salt. Mix 5 seconds, speed 3.
  • Fold in the flour until just combined. Use the flour symbol for 3-4 turns.
  • Place the cake batter into the tin. Spread the apple over it and top with the crumble. Press down a little.
  • Cook for 35-40 minutes or until a skewer inserted into the middle comes out clean.

Serve

  • Warm with cream, creme fraiche or yoghurt.

Store

  • Chill fully in the fridge (this will help you to get nice crumb free slices), slice and snap freeze on a tray before storing in an airtight container.

Notes

Gluten-free

Sub with a good quality gluten-free flour. Or approx. 2/3 almond meal with 1/3 buckwheat flour. 

Dairy-free

Substitute the butter with macadamia nut oil and the yoghurt with coconut yoghurt. 

Egg-free

Substitute the egg with a chia egg. 

Nut-free

Omit the flaked almonds, it will still be lovely. Or swap for sunflower seeds. 

Vegan

Chose the dairy-free and egg-free versions and rice malt as your sweetener. 

Fructose friendly

Choose rice malt as your sweetener (in the crumble and cake). Top with a low-fructose berries instead of apple.

Add a twist

Add berries or rhubarb to the apple or swap apples for pears. 
 

I really can't wait to hear how you love this cake. Post a comment below and feel free to rate the recipe too. It helps it to reach and be enjoyed by others. 

Healthy Salted Caramel Popcorn

| After School Snacks, Healthy Lunchbox, Members only, No-bake Sweets

One of the quickest and easiest snacks to make your kids, this Healthy Salted Caramel Popcorn is a little bit dangerous! I literally struggle to stop eating it, it’s so moorish. Store bought popcorn is generally loaded with dangerous vegetable oils and franken-ingredients, let alone truck loads of sugar. My Salted Caramel Popcorn certainly doesn’t…

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Breakfast Fruit Pizza

| After School Snacks, Baked Sweets, Breakfast

I’m always being asked to come up with breakfast recipes to help convince kids to move away from the processed cereal isle, to a more nourishing start to the day. This Breakfast Fruit Pizza maybe your answer. It jams a lot of protein, good fats and fibre into each slice and is easy to make ahead for a breakfast on-the-go.

Protein deficiency

In my experience, insufficient dietary protein is surprisingly common. The one thing that a swing towards processed foods has done, is dramatically reduced the amount of protein many kids (and adults) consume. You see most processed, convenience foods are generally a combination of fat and carbohydrate (breads, breakfast cereals, crackers, muesli bars, pasta and noodles). Anything with a shelf life is generally protein deficient.

Although it’s rare to see frank protein deficiency, subclinical signs are increasingly common. These include:

  • poor immune responses (getting sick frequently or difficulty recovering from illness)
  • poor appetite or very picky (or more of a snacker, craving simple carbohydrates)
  • poor concentration and trouble learning
  • moodiness and mood swings
  • poor sleep patterns
  • muscular weakness, aches and pains
  • poor growth and development (failure to thrive)
  • skin problems
  • delayed wound healing

The importance of protein

Protein is essential to form antibodies to protect your body from foreign invaders, such as disease causing bacteria and viruses. So ensuring you and your family are eating adequate amounts of protein is really important, especially at this time of the year when our immune systems need to be at their best.

In addition to supporting immune function, protein is used to make digestive enzymes, to repair the digestive tract, to grow skin, hair, nails, to make blood cells, for strong bones, to build muscle, to make hormones, to stabilise our blood sugar (so we have lots of energy and good focus)….as well as many more critical functions.

We cannot store protein, so it’s safe to say, that in order to replace, rebuild and repair, we need to consume protein very regularly.

Breakfast is a meal where protein is most critical, but is often lacking the most. No matter the claims, it’s a stretch to find anything in the supermarket isles that’s nutritionally adequate for breakfast. Not only that, but most exceed the World Health Organisations recommended daily intake for sugar in one foul swoop.

Personally, we eat a cooked breakfast a few days a week, but I also love to mix it up with other nourishing brekkies as I don’t always have time for cooking. The best thing about this Breakfast Fruit Pizza is you can make it ahead and keep it in the fridge or freezer until you are ready to enjoy it. My family also loves it as a snack for arvo tea.

The vast world of protein powders

I really wanted this breakfast pizza to have a protein rich base, so you’ll see I’ve boosted it with my favourite, wholefoods protein powder by 180 Nutrition.

Navigating the many types of protein powders available is tricky business. Many brands are derived from feed-lot, grain-fed cows (also often fed GMO’s), highly processed soy proteins and contain franken-sugars, fructose, maltodextrin starches (aggravate blood sugars and the GIT), additives and more yuk ingredients.

Most also contain absolutely no plant fibre, good fats or micronutrients (vitamins and mineral) so nutritionally they are incomplete and not at all reflective of a well rounded, whole food meal. Thankfully, there are a select few which offer balanced nutrition and do what we need them to do – provide a sustaining, nutritious supplement, and here’s the clincher, that actually tastes good. It’s just got to taste good right?

My preferred choice –180 Nutrition protein powder (and a special offer to try before you buy)

I have once again partnered with 180 Nutrition as a product that ticks all of my tough to tick boxes. I love that they have vegan AND grass fed whey protein options (to suit everybody) and that they couple their proteins with nourishing whole food to make it nutritionally complete (so much more than just protein). I’m a fan of their ethos in general and they’re an Aussie company that I know and trust.

Their 180 Superfoods Protein is a simple, balanced blend of clean, Grass-Fed Whey Protein Isolate (or Pea Protein Isolate in their vegan range), Flaxseed, Almonds, Sunflower Kernels, Shredded Coconut, Coconut Flour, Cocoa (chocolate flavour only), Chia Seeds, Sesame Seeds, Psyllium Husks, Stevia. So this protein powder contains loads of essential minerals and B vitamins from plant sources for stable energy and mood, healthy fats and plant based fibre.

They are also super low in sugar (and fructose-friendly) so they will keep you full for longer, without a mid morning blood sugar crisis.

Now for a special offer – you get to try 180 Nutrition Protein Powders for FREE

Click HERE to get:

  • 4 x Free Serves of the 180 Superfood Protein Blend (2 serves of each flavour – Coconut & Chocolate). So that’s 2 x 80g packs.
  • All we ask is you cover a small shipping and handling fee.
  • This is a limited offer until we run out of samples! So be sure to get your free samples today!
  • Offer is for Australian residents only.

Click HERE to try them out for yourselves. 180 Nutrition is such a great thing to have in your pantry for those days you need a fast, good quality breakfast or a sustaining snack.

This Breakfast Fruit Pizza jams a lot of nourishment into each slice and is easy to make ahead for a breakfast on-the-go.
Print Recipe
5 from 3 votes

Breakfast Fruit Pizza

This Breakfast Fruit Pizza jams a lot of nourishment into each slice and is easy to make ahead for a breakfast on-the-go.
Prep Time10 mins
Cook Time15 mins
Servings: 4
Author: Georgia Harding

Ingredients

  • 50 g pecan or walnuts (½ cup) roughly chopped
  • 125 g almond meal (1¼ cup)
  • 40 g 180 Nutrition Superfood Protein Blend
  • 2 tbsp true arrowroot flour 
  • 1 tbsp coconut flour
  • 1 free-range or organic egg/s
  • 2 tbsp rice malt syrup, honey or maple syrup
  • 1 tsp vanilla

Cinnamon yoghurt

  • 250 g full-fat natural yoghurt (1 cup) or coconut yoghurt
  • ½ tsp ground cinnamon
  • 1 tbsp rice malt syrup, honey or maple syrup (optional)

Fruit

  • 1 cup fruit of choice

Instructions

  • Pre-heat the oven to 180°C/350°F (fan-forced).
  • In a large bowl, mix together the nuts, almond meal, 180 Nutrition Superfood Protein blend, arrowroot and coconut flour.
  • In a jug whisk the egg, sweetener and vanilla. Add to the dry and mix until a dough forms.
  • If it's too wet, add coconut flour teaspoon at a time to form a slightly sticky dough.
  • Place onto a piece of baking paper and flatten into a oval/ rough rectangle. Place another piece of baking paper on top and roll until a thin, flat base is formed.
  • Peel off the top layer and place onto a baking tray. Bake for 15 minutes.
  • Allow to cool completley and keep in the fridge until ready to serve.
  • Make the cinnamon yoghurt by mixing the cinnamon, sweetener and yoghurt together.
  • Assemble by smearing the cinnamon yoghurt over the base and topping with the fruit. To get a nice crumb-free slice, cut chilled, on a chopping board with a large sharp knife.

Thermomix

  • Start by chopping yor pecans or walnuts. Pulse (turbo button) 1-2 times to roughly chop.
  • Add the almond meal, 180 Nutrition Superfood Protein powder, arrowroot and coconut flour. Mix 30 seconds, speed 5.
  • Add the egg, sweetener and vanilla and mix 10 seconds, reverse speed 5.
  • If it's too wet, add coconut flour teaspoon at a time to form a slightly sticky dough. Mix 5 seconds, reverse speed 5.
  • Place onto a piece of baking paper and flatten into a oval/ rectangle. Place another piece of baking paper on top and roll until a thin, flat base is formed.
  • Peel off the top layer and place onto a baking tray. Bake for 15 minutes.
  • Allow to cool completely and keep in the fridge until ready to serve.
  • Make the cinnamon yoghurt by mixing the cinnamon, sweetener and yoghurt together.
  • Assemble by smearing the cinnamon yoghurt over the base and topping with the fruit. To get a nice even slice, cut once chilled, on a chopping board with a large sharp knife.

Store

  • You can store the base either whole or sliced in the fridge or freezer. Then simply top with yoghurt and fruit and enjoy for breakfast.

Notes

Chocolate Pizza

Use the chocolate flavoured protein powder plus a tablespoon of cacao in the base.

Fructose friendly

Choose rice malt syrup as your sweetener and top with berries and kiwi fruit (or any tolerated fruit).

Egg-free

Sub the egg with a flax of chia egg.

Vegan

Use a flax or chia egg, the 180 Nutrition Vegan protein powder, rice malt or maple syrup and top with coconut yoghurt.
 

I hope you and your family love this simple, delicious and sustaining breakfast.

Strawberry Cream Gummies

| No-bake Sweets

These easy to make Strawberry Cream Gummies are a delicious, gut healing treat that my whole family loves (including Bonnie Blue my 6 month old puppy). She knows what’s good for her 😉

I regularly make gummies treats for my family to support their gut health and immune system. The limit is your imagination when making different flavoured gummies. If you’re after more ideas, check out my Lemon Turmeric, and Top Deck (chocolate) gummy recipes too.

Health benefits

Gelatin is made from the bone and connective tissue of animals that has been dried and turned into a powder.

The biggest benefit of eating Gelatin, in my opinion, is that it is a gut healer, which means better nutrient absorption (so greater nourishment) all round.  Also, if your gut is functioning well, then your nervous system is better supported too. Gelatin also reduces inflammation, improves joint integrity and for the vain amongst you – it improves the condition of your skin, hair and nails.  In fact, it’s said to be better then botox (and erase wrinkles, stretch marks and cellulite) – now I’ve got your attention!

I only buy the Changing Habits Organic Gelatin. Because Gelatin is derived from animals, I like to know I am consuming the best quality product with the least chemical loading. You can find out more or shop for it HERE.

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit your specific dietary requirements.

These easy to make Strawberry Cream Gummies are a delicious, gut healing treat that my whole family loves. Check out the Raspberry Cream Gummy variation too
Print Recipe
4.91 from 11 votes

Strawberry Cream Gummies

These easy to make Strawberry Cream Gummies are a delicious, gut healing treat that my whole family loves. Check out the Raspberry Cream Gummy variation too.
Prep Time10 mins
Refrigerate30 mins
Course: Snack
Servings: 20 pieces
Author: Georgia Harding

Ingredients

  • 400 ml canned coconut milk
  • 2 tbsp maple syrup - optional
  • 125 g strawberries (1 cup -heaped) frozen then defrosted berries provide the best flavour
  • 250 ml boiling water (1 cup)
  • 1 tsp vanilla - essence or paste
  • 4 tbsp grass-fed or organic gelatin

Instructions

  • In a small pot, heat the coconut milk and maple syrup over a low heat until luke warm (don't over heat it).
  • Add 2 tablespoons of the gelatin and allow to bloom, mixing it well to combine. Continue to mix over the very low heat until it dissolves.
  • In a food processor or blender, blend the strawberries until it forms a pulp. You can strain off the seeds if you wish, for a really smooth gummy (I personally don't bother).
  • Add the boiling water and vanilla, blend again then add the remaining 2 tablespoons of gelatin and process for a minute or so until the gelatin has dissolved.
  • Line a slice tray with baking paper. Pour in the coconut cream layer. Then gently pour over the strawberry layer (swirling as you pour creates the pattern on the top).
  • Pop into the fridge for about 30 minutes to set.
  • Slice and enjoy.

Thermomix

  • Heat the coconut milk and maple syrup 3 mins, 60, speed 3. Add 2 tablespoons of the gelatin and mix 1 min, speed 5. Pour into a lined slice tray.
  • Rinse the bowl and process the strawberries 1 min speed 8. Add the boiling water, mix 10 seconds speed 4. Add the remaining gelatin and blend 1 minute, speed 5.
  • Then gently pour over the strawberry layer (as above). Pop into the fridge for about 30 minutes to set.

Store

  • In an airtight container in the fridge or freezer. Can be packed from frozen into the lucnhbox (against an ice brick to keep it chilled).

Tip

  • If using silicon moulds to set your gummies, freeze them to make removing them from the mould clean and simple.

Notes

Raspberries and Cream

Replace the strawberries with raspberries. 

Fructose friendly

Choose raspberries and replace the maple syrup with rice malt syrup.

Sweeter

My kids are fine with little or no sweetener. But feel free to adjust the sweetness to suit your taste and add more maple syrup (or rice malt) if you prefer a sweeter gummy.
 

Let me know how your family enjoys this delicious and healing treat. Leave a comment below or rate the recipe. 

Orange Almond Coconut Granola

| After School Snacks, Breakfast

I’ve always had batches of my Nourishing Toasted Muesli in the pantry for days when we don’t have time to cook eggs or prepare another breakfast. But lately my kids have been fussing over it and that’s always a sign that it’s time for me to change things up a bit…and this sensational Orange Almond Coconut Granola was born!

With oranges in season, I thought I’d inject some seasonal flavours into breakfast. It’s funny, because when I first made this a few months back, my kids were actually hesitant to try it. But when they did, they admitted that they really loved it and it’s become a firm favourite.

My son has it dry or with coconut yoghurt and orange segments (he’s just not a fan of dairy). The rest of us love it with milk, natural yoghurt and orange.

Health benefits

The oats are a fibre packed, mineral rich wholegrain. In herbal medicine oats are a nerve restorative so great for supporting the nervous system function and digestion also. Almonds add in more fibre, protein and good fats as well as a range of essential micronutrients including antioxidants.

More breakfast inspo

Find an awesome range of brekkie inspo in my ebook ‘Rise and Shine a Well Nourished Breakfast‘ – designed with mad mornings in mind, it will ensure your brekkie is as good as it gets. Click HERE to shop.

Remember to take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit your specific dietary requirements (gluten-free, nut-free, fructose friendly).

A delicious and nourishing start to the day this Orange Almond Coconut Granola is one of my families favourite breakfasts. It's super easy to make too!
Print Recipe
5 from 4 votes

Orange, Almond, Coconut Granola

A delicious and nourishing start to the day this Orange, Almond, Coconut Granola is one of my family's favourite breakfasts.
Prep Time5 mins
Cook Time30 mins
Course: Breakfast
Servings: 28 serves
Author: Georgia Harding

Ingredients

  • 800 g rolled oats (8 cups)
  • 280 g raw almonds (2 cups)
  • 200 g shredded coconut (2 cups)
  • 120 ml macadamia nut oil (½ cup)
  • 2 orange/s - zest and juice
  • 170 g rice malt syrup or maple syrup (½ cup)
  • 2 tsp vanilla - essence or paste
Metric - US Customary

Instructions

  • Pre-heat your oven to 160°C / 320°F (fan-forced).
  • In a food processor add 360g (4 cups) of the rolled oats and all of the almonds. Pulse until the almonds are chopped up (but not milled to a meal, you want chunks). Thermomix turbo function and check through the lid (about 5 quick pulses).
  • Place this and the rest of the oats and coconut into a large baking tray. It should form a thin layer (approx. 2cm deep) so use two baking trays if necessary.
  • Mix the macadamia oil, orange juice and orange zest, rice malt or maple syrup and vanilla together in a jug (or your food processor). Thermomix 30 seconds, speed 4.
  • Pour over the dry mix and give it a good stir so that all the dry ingredients are coated.
  • Bake for 15 minutes. Stir well and bake another 15 mins. Repeat if necessary until the mixture is crisp and dry.
  • Stir again and allow to cool completely.

Store

  • In an airtight container in a cool pantry for up to a month.

Serve

  • With orange segments (and fresh strawberries), your favourite milk and unsweetened yoghurt.

Notes

Nut-free

Replace the almonds with sunflower seeds and the macadamia nut oil with coconut oil.

Gluten/grain-free

Replace the rolled oats with a gluten and grain-free rolled seed like rolled (flaked) quinoa or millet.

Coconut-free

Replace the coconut with slivered or flaked almonds.

Fructose friendly

Choose rice malt as your sweetener (you can also reduce the orange juice if you need to).

Cardamon infused

Add a tablespoon of ground cardamon if it's flavour you enjoy (I personally love it).

Add cranberries or goji

This is lovely with dried cranberries or goji berries too. 
 

I'm fairly certain this is going to become a very popular brekkie and I'd love to hear how you like it. Post a comment below and let me know. I'd love to hear from  you.