avocado

Smashed Avocado Toast

May 18, 2020 | 30 Minute Meals, Vegetarian, Breakfast, After School Snacks, Savoury Snacks, Members only

Smashed avocado toast is a simple yet delicious breakfast or snack that’s perfect for any time of the day. This dish is quick to prepare and can be customised with a variety of toppings, from the classic poached egg to smoked salmon or fresh herbs, making it as versatile as it is tasty. My hubby…

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Breakfast Salsa

January 8, 2020 | 30 Minute Meals, Make-ahead Meals, Breakfast, Members only

This Breakfast Salsa is a simple, healthy start to the day. It can also be prepared the night before for a super fast, easy brekkie. My perfect breakfast always includes protein, good fats and carbohydrates in the form of vegetables and nuts. I find this kind of meal sets me up for a productive and…

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Prawns with Mango Avocado Salsa

December 11, 2019 | 30 Minute Meals, Fish & Seafood, Holidays & Entertaining

These Prawns with Mango Avocado Salsa are an easy to to make, entree or starter that’s sure to impress! It’s a light, fresh meal that’s perfect for warmer days. Sweet mango, creamy avocado, and zesty lime come together with juicy prawns, all served in crisp lettuce cups. It’s a super easy, no-fuss dish that’s bursting with delicious flavours and ideal for a quick lunch or a casual dinner. Perfect for our Christmas in Australia.

I come from Western Australia and a long line of cray-fisherman…including my grandfather, uncle and cousin. But I have always, absolutely hated crustaceans of any kind which made me the black sheep of the family most family gatherings, when everyone else was enjoying lobster for lunch.

So this recipe is courtesy of my mum and enjoyed by my boys when I photographed it. The vegetarian variation I’ve included is all mine and I’d argue, the haloumi with the salsa is just as delicious 😉

Health benefits

Prawns are a great source of lean protein and omega-3 fatty acids, which are essential for good health. Avocado adds more healthy fats, and mango provides a dose of vitamin C. The lime juice and fresh coriander boost the dish with antioxidants, making this meal both refreshing and nourishing.

Ingredients

You’ll need cooked prawns, fresh Cos lettuce, and a handful of simple ingredients like mango, avocado, spring onions, and coriander to create the salsa. The lime yoghurt sauce, made with natural yoghurt, lime, and garlic, adds a creamy, tangy touch to this vibrant dish.

How to make Prawns with Mango Avocado Salsa

Start by peeling and cleaning the prawns, then wash the Cos lettuce leaves and set them aside. For the mango salsa, mix diced mango, avocado, spring onions, coriander (cilantro) leaves, and lime juice. In a separate bowl, whisk together the yoghurt, garlic, lime juice, salt, and pepper for the lime yoghurt sauce. Serve the salsa in lettuce cups, top with prawns, and drizzle with the lime yoghurt for a fresh, delicious meal.

Serving suggestions and how to store

This gluten-free dish is best enjoyed fresh, served immediately once assembled. If you’re looking to switch things up, serve with a side of quinoa or rice for a heartier meal. If you have leftovers, store the prawns and salsa separately in airtight containers in the fridge for up to a day. The salsa may brown slightly due to the avocado, but it will still taste great!

Vary this to suit your dietary needs

For a vegetarian twist, swap out the prawns for grilled haloumi or firm tofu. If you’re seafood-free, cooked chicken works wonderfully in this dish. For those avoiding dairy, replace the yoghurt with whole-egg mayonnaise or a cashew cream for a dairy-free option.

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

These Prawns with Mango Avocado Salsa are an easy to to make, entree or starter that's sure to impress!

Print Recipe

4.67 from 6 votes

Prawns with Mango Avocado Salsa

These Prawns with Mango Avocado Salsa are an easy to to make, entree or starter that’s sure to impress! Perfect for our Christmas in Australia.

Prep Time15

Total Time14

Course: Appetizer, Main Course, Salad

Servings:

Author: Georgia Harding

Ingredients

600 g prawns - cooked
1 Cos lettuce

Salsa

1 avocado/s - diced
1 mango/s - diced
4 spring onion/s - white part only, finely sliced
½ bunch/s fresh coriander leaves - torn from stems
1 lime/s - juice
1 pinch sea salt

Lime Yoghurt

60 g natural, Greek or coconut yoghurt (¼ cup)
½ clove/s garlic
1 pinch sea salt
ground black pepper - to taste

Instructions

Peel and clean the prawns and wash the cos lettuce leaves.

Salsa

Combine the mango, avocado, spring onions, coriander leaves and the lime juice (reserving 1 tbsp for the lime yoghurt) in a bowl.

Lime Yoghurt

Mix the yoghurt, garlic, reserved 1 tbsp lime juice, salt and pepper.

To Serve

Serve the salsa in lettuce cups topped with the prawns and a drizzle of lime yoghurt. Enjoy immediately.

Notes

Vegetarian

Replace the prawns with grilled haloumi, or if you are vegan, grilled firm tofu.

Seafood-free

You can also replace the prawns with cooked chicken. This as a delicious way to use up leftover chicken too.

Garlic-free

Replace the garlic with a pinch of cayenne pepper.

Dairy-free

Replace the yoghurt with whole-egg mayonnaise or cashew cream.

I'd love to hear how you enjoy this fresh and tasty dish. Post a comment and rate this recipe below.

Simple Guacamole

May 2, 2019 | Healthy Lunchbox, After School Snacks, Savoury Snacks, Dips, Members only

This simple and healthy guacamole recipe is creamy and full of fresh flavour. Made with ripe avocado, a splash of lime, and a pinch of sea salt, it’s perfect as a dip, spread, or to add a delicious twist to any dish. Plus, it’s versatile enough to suit a variety of dietary preferences. It’s funny,…

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Peppermint Choc-chip Iceblocks

February 21, 2019 | After School Snacks, Ice-blocks

These Peppermint Choc-chip Iceblocks are currently my sons favourite snack and I’m not complaining. They take literally minutes to make and don’t require the oven which in QLD summer, is a godsend. Plus, all that goodness disguised in this tasty iceblock, what more could you want from an icy treat?

I freeze these in my Onyx stainless steel iceblock moulds. I also freeze them in little containers so the kids can pack them in their lunchbox. By morning tea they are soft enough to scoop out and eat easily.

Health benefits

These iceblocks are packed with nourishing ingredients like avocado, which provides healthy fats, and spinach, which adds a boost of vitamins and minerals. Coconut milk contributes a creamy texture while offering healthy fats. The optional cacao nibs provide antioxidants, and the peppermint adds a refreshing flavour that can aid digestion. It’s a guilt-free treat that’s both delicious and nourishing.

Ingredients

To make these healthy iceblocks, you’ll need canned coconut milk, baby spinach, avocado, and a sweetener of your choice such as rice malt syrup, honey, or maple syrup. You will also need peppermint oil or peppermint essence, and cacao nibs or dark chocolate chips.

How to make these peppermint choc-chip iceblocks

Start by placing the coconut milk, spinach, avocado, sweetener, and peppermint oil into a high-speed blender or food processor. Blend until smooth and creamy. Taste the mixture to check that the mint flavour and sweetness are to your liking. The flavour intensifies once frozen, so don’t worry if it tastes a little milder before freezing. Once you’re happy with the taste, fold in the cacao nibs or chocolate chips. Pour the mixture into iceblock moulds, insert the pop stick and freeze until firm. To release the iceblocks, run the mould under warm water, then enjoy!

Serving suggestions and how to store

These gluten-free ice blocks are perfect for a cooling snack on a hot day, or packed in lunchboxes for a refreshing treat. You can freeze them in reusable pouches or small cups for an easy, grab-and-go option. Store in the freezer until ready to serve.

Vary this peppermint choc-chip iceblocks to suit your needs

For a fructose-friendly version, use rice malt syrup as your sweetener. If you’re looking for a coconut-free option, substitute the coconut milk with cow’s milk or a nut milk of your choice. These iceblocks are versatile, and you can adjust the ingredients to suit your family’s preferences.

For more delicious, healthy and easy to make wholefood treats, click HERE

These Peppermint Choc-chip Iceblocks are quick, super easy to make and are crammed with so much nourishment. And super delicious too!

Print Recipe

4.91 from 11 votes

Peppermint Choc-chip Iceblocks

These Peppermint Choc-chip Ice-blocks are quick and oh so easy to make and crammed with so much nourishment. And super delicious to boot!

Prep Time10

Freeze2

Total Time2 10

Course: Dessert, Snack

Servings:

Author: Georgia Harding

Ingredients

400 ml canned coconut milk (I used Ayam brand)
1 handful/s baby spinach
1 avocado/s -medium sized
115-170 g rice malt syrup, honey or maple syrup (⅓-½ cup)
15-20 drop/s food grade peppermint oil or peppermint essence - to taste
40 g cacao nibs (⅓ cup) or dark chocolate chips if you'd prefer

Instructions

Place the coconut milk, baby spinach, avocado, sweetener and peppermint oil in a high speed blender or food processor and blend until creamy.
Taste the mixture to check the mint flavour and sweetness is right for you. I do find the flavour intensifies and is much more delicious when the mixture is frozen.
Fold in the cacao nibs or choc-chips and then pour into mould and freeze until firm.
Remove from the moulds and enjoy. I find running the mould under water helps to release the ice-blocks.

Notes

Fructose Friendly

Choose rice malt as your sweetener.

Coconut-free

Replace the coconut milk with cows milk or a nut milk.

School lunchbox

You can always freeze this into re-usable pouches or little cups and pack from frozen for a icy morning tea. For heaps more lunchbox inspo (150 pages to be exact), take a look at my best selling ebook The Well Nourished Lunchbox.

I hope you and your kids love this recipe as much as we do. Post a comment below and let me know.

Avocado Blueberry Pancakes

August 10, 2017 | Breakfast, After School Snacks

These Avocado Blueberry Pancakes are my latest recipe to feature on JamieOliver.com. I was asked to put a twist on Jamie’s simple One Cup Blueberry Pancakes – something simple to whip up for a fast, healthy breakfast or snack.

These have become my families favourite pancake which I’m glad about because they are super nutritious and really quick and easy to make. Even though they are not overly keen on avocado, they agree it adds a lovely texture to these pancakes.

These Avocado Blueberry Pancakes are low in sugar, sweetened only with the maple syrup to serve. If you feel this will be a problem for kids used to sweetener in pancakes, feel free to add a couple for tablespoons of coconut sugar or rapadura to the pancake batter (with the wet ingredients).

Health benefits

These pancakes are packed with nutrients. Avocado provides healthy fats, fibre, and vitamins, while blueberries are rich in antioxidants and vitamin C. Using spelt flour adds whole grain goodness, and the option for coconut milk makes it a great choice for dairy-free diets. Together, these ingredients create a meal that’s both nourishing and satisfying.

Ingredients

The pancakes come together with a blend of cinnamon, avocado, milk (dairy or coconut), a natural fat like butter or macadamia oil, an egg, vanilla extract, spelt flour, baking soda, sea salt, and blueberries. Maple syrup is the perfect topping for a touch of sweetness.

How to make avocado blueberry pancakes

In a high speed blender, mix cinnamon, avocado, milk, fat, egg, and vanilla until completely smooth. Add spelt flour, baking soda, and salt, folding in gently until just combined. Fold in the blueberries. Heat a pan with butter or oil, add batter, and cook until bubbles form and the edges brown. Do not try to move of flip any sooner as they will fall apart. Flip carefully and serve hot with a drizzle of maple syrup.

Serving suggestions and how to store

Serve these pancakes fresh with maple syrup or a dollop of yogurt for added creaminess. To store, place leftovers in an airtight container in the fridge for up to 2 days. Reheat in a pan before serving.

Vary these avocado blueberry pancakes to suit your needs

For a gluten-free version, substitute spelt flour with a high-quality gluten-free flour. For a dairy-free option, use coconut milk and macadamia oil. Replace the egg with chia egg or aquafaba for an egg-free variation. To make it vegan, combine the dairy-free and egg-free options.

For more healthy pancake recipes, click HERE.

Avocado Blueberry Pancakes are a healthy and delicious twist on classic pancakes, perfect for breakfast or a snack.

Print Recipe

4.67 from 15 votes

Avocado Blueberry Pancakes

A delicious, highly nutritious breakfast or snack that the whole family will enjoy.

Prep Time10

Cook Time10

Total Time20

Course: Breakfast, Snack

Servings:

Ingredients

½ tsp ground cinnamon
1 avocado/s -medium sized
180 ml milk (of choice) (¾ cup)
1 tbsp butter, ghee or macadamia oil
1 egg/s (see egg-free below)
½ tsp vanilla -powder, essence or paste
115 g wholemeal spelt flour (1 cup) see GF below
1 tsp bicarbonate of soda
½ tsp sea salt
50 g blueberries (½ cup) fresh or frozen
2 tbsp butter, ghee or macadamia oil

Serve

80 ml maple syrup

Instructions

In a blender or food processor, mix the cinnamon, avocado, milk and fat of your choice, egg and vanilla until well combined and smooth. If using a Thermomix 30 second, speed 6.
Add the spelt flour, baking soda and sea salt and mix until just combined. If using a Thermomix 10 seconds, flour symbol.
Lastly fold in the blueberries.
Heat the fat in a cast iron or non-stick pan over a moderate heat.
Add the pancake batter to the pan and cook until the batter starts to bubble and the edges brown. Don't try to move or flip them before the edges are brown as they can fall apart more easily if not cooked well on one side.
Carefully flip and serve hot with maple syrup.

Store

Store in an airtight container in the fridge.

Notes

Gluten-free

Substitute the spelt for a good quality gluten-free flour.

Dairy-free

Choose coconut milk and macadamia oil for your fat.

Egg-free

Replace the egg with chia egg or aquafaba. I've had lots of feedback that this works a treat.

Fructose friendly

Don't add any extra sugar to the batter and serve with rice malt syrup instead of maple syrup.

Vegan

Combine the dairy and egg-free variations.

I'd love to hear how you like this recipe. Post your comments and questions in the comments below.

Healthy Loaded Fries

May 24, 2017 | Budget Friendly, Vegetarian, After School Snacks, Side dishes

The cooler weather definitely lends itself to craving comfort food. A few weeks ago my kids were requesting ‘hot chips’ for lunch and as it happened, they weren’t the only ones feeling like crunchy spuds! As chips in our house is a side (not a meal) and because I didn’t want to go to too much effort, I thought I’d build on their craving for chips and create a one pan meal of these healthy loaded fries.

One of the ways that I have taught my kids to love a variety of foods is to take their favourites (in this case chips) and add in other healthy stuff (avo, nuts, tomato, coriander). Avocado on its own doesn’t overly appeal to my kids, but mashed into a dip and blobbed on these fries, they argue over it being divided equally – go figure!

These Healthy Loaded Fries are the perfect combination of crispy, seasoned potatoes and fresh, delicious toppings. Baked until golden and topped with cheeses, avocado, spring onion and fresh herbs, they’re a nourishing take on comfort food. Serve them as a satisfying side dish or a light meal with your favourite protein.

Health benefits

These fries are not only delicious but nutrient-packed. Potatoes provide fibre and antioxidants, while the addition of avocado offers healthy fats. Flaked almonds add a dose of plant-based protein and magnesium, supporting overall health. The cheeses are a great source of protein and calcium. And the spring onion (green onion) tomatoes, coriander (cilantro) and lime contribute more vitamins, antioxidants and fibre.

Ingredients

These gluten free fries feature potato seasoned with smoked paprika and oregano. They’re topped with a blend of parmesan and feta cheeses, along with flaked almonds, diced tomatoes, and mashed avocado, adding layers of texture, flavour and nutrition.

How to make Healthy Loaded Fries

Start by tossing the fries in olive oil or ghee with seasonings, then bake them until crispy. Add the toppings—almonds, spring onions, parmesan (or cheddar cheese) and feta—and return to the oven for a few minutes. Once done, garnish with tomatoes, avocado, coriander, and lime juice for a burst of freshness. Also remember to season with sea salt and pepper!

Serving suggestions and how to store

Serve these loaded fries immediately alongside your choice of protein, like grilled chicken or fish. To store, keep any leftovers in an airtight container in the fridge for up to 2 days, but note that the fries may lose some crispness.

Vary healthy loaded fries to suit your needs

For a dairy-free or vegan version, bake the fries in coconut oil and replace the cheese with a homemade cashew-based alternative. You can also swap the almonds with seeds for a nut-free option, or omit the spring onions if needed for an onion-free dish. For healthy loaded sweet potato fries, sub the potato for sweet potato!

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

For lots more sides and salad inspo, take a look at my hugely popular ebook ˜Well Nourished Sides and Salads’– where vegetables become the hero of the dish! The ebook also includes ways to get your kids involved and loving their veggies. It’s great value at just $9.95, click HERE to take a look.

Print Recipe

4.91 from 21 votes

Healthy Loaded Fries

So here we have it – my take on ‘heathy loaded fries’. A quick, easy, oh-so delicious snack or meal that the whole family will love.

Prep Time20

Cook Time45

Total Time1 5

Course: Main Course, Side Dish

Cuisine: American

Servings: small serves

Ingredients

4 tbsp butter, ghee or olive oil
1.5 kg potato/s (and/or sweet potatoes)
1 tsp sea salt - or to taste
½ tsp dried oregano
1 tsp smoked paprika
30 g flaked almonds (¼ cup)
4 spring onion/s -white part sliced
40 g parmesan cheese (¼ cup) grated
40 g feta cheese (¼ cup) crumbled
2 roma tomatoe/s -seeds removed and diced
1 avocado/s (large) mashed
½ bunch/s fresh coriander leaves -picked from stems
1 lime/s cut into wedges, to serve

Instructions

Pre-heat your oven to 220℃/430℉ (fan-forced).
In a large baking dish heat the ghee or oil for 5 minutes or until the fat is hot.
Make sure to potatoes are scrubbed clean and cut into 'fries'.
Add the potatoes to the baking tray and toss to coat in the hot fat. Add the salt, oregano and smoked paprika and toss well again.
Try to make sure they are in a single layer so they crisp up nicely. If your baking tray is too small you can divide them across two baking trays.
Bake for 30 minutes or until they are starting to crisp up.
Meanwhile, slice the spring onions and chop the tomatoes. Grate the parmesan.
Roughly mash the avocado in a small bowl with a good pinch of sea salt.
Once the potatoes are ready, top with the almonds, spring onion, parmesan and feta and pop back in the oven for another 5-10minutes.
Remove from the oven, scatter over the tomatoes, blobs of the mashed avocado, coriander and lime wedges
Enjoy immediately.

Serve

with your choice of simply prepared protein.

Notes

Dairy-free and vegan

Bake the fries in coconut oil and replace the cheese with ¼ cup toasted cashews (processed to a meal), then mixed with 1 tablespoon nutritional yeast, a good pinch of sea salt and a pinch of garlic powder. You can also replace the feta with a vegan (cashew) cream cheese.

Nut-free

Replace the almonds with pumpkin or sunflower seeds (or omit).

Onion-free

Omit the spring onion.

I'd love to hear how you like my loaded fries? Post a comment below, I love receiving your feedback.

6 Vegetables to Hide in a Smoothie (including recipes)

May 3, 2017 | Drinks & Smoothies

No matter what I’m cooking, I’m always thinking about how I can inject more nourishment, especially when it comes to feeding my kids. Because children are growing so rapidly, they have higher nutritional needs but much smaller stomachs, which means every mouthful has to count. One of my favourite ways to make this happen is by finding vegetables to hide in a smoothie – it’s a simple way to sneak in extra nutrients without a fuss.

One tip I always share with parents of finicky eaters is to work with what their kids already enjoy. If they love noodle soup, add a few extra vegetables next time. And if smoothies are their thing, fruit is a great start, but vegetables can give them a real nutrient boost. That’s why today I’m sharing my six favourite veggies that disappear beautifully in a smoothie.

Start small

When adding vegetables, start with a small amount and increase the quantity over time. If you happen to overdo it and the kids don’t like the taste of the smoothie, you can always add more fruit, re-blend (and freeze any leftover smoothie into ice blocks/ popsicle moulds).

Don’t rely on only ‘hiding’ vegetables

Whilst I am a huge fan of ‘boosting’ nutrition, I’m not a fan of always having to ‘hide’ vegetables for fussy eaters (in the long term at least) and you can read my views on hiding food and tips for veggie fussy kids here. Having said that, I do generally choose to ‘boost’ my kids smoothies with veggies they generally don’t enjoy eating in their whole form, just to increase their nutritional variety. I figure if they can’t taste it, why not add it?

My kids now know that vegetables belong in smoothies, so when they make their own, they generally add at least one. My 8yr old son who loves to experiment in the kitchen recently added rocket leaves to a blueberry smoothie he made for the family for breakfast – lets just say rocket is not on the following list of veggies to add to a smoothie!!

Which vegetables to hide in a smoothie…

1. Avocado

Okay, technically a fruit, but seeing as it doesn’t add any sweetness, I’m adding it to my list of nutrient boosters.

Why? Avocado is a rich source of mono-unsaturated fatty acids and one extremely nutrient dense fruit containing a wide variety of vitamins, minerals and antioxidants. It really helps a smoothie to be more sustaining and its potassium content makes is great to add to a smoothie before kids sport.

How? Avocado adds a lovely creamy, mousse like texture to smoothies so add it to your favourite combo. It is a secret ingredient in my Fruit Whip and Chocolate Breakfast Smoothie recipes.

2. Cauliflower

Raw cauliflower is pretty much undetectable in a smoothie. You will just need a good, high powered blender to process it smooth though.

Why? Cauliflower contains a rich supply of health-promoting phytochemicals, especially protective antioxidants and anti-inflammatory compounds. It supports digestion and liver detoxification and is a rich source of vitamin C.

How? Break it up into florets, wash and keep in a container to add to your morning smoothie. Because it is white it won’t effect the colour of the smoothie which is a real bonus. Start with one floret and build up to more if you like. Here’s a recipe for my Strawberry Shortcake Smoothie.

3. Zucchini (courgette)

Zucchini is one of my kids least favourite vegetables, especially cooked. But adding it raw into their smoothie, they are none the wiser.

Why? Zucchini (also know as courgette), is extremely low in calories and loaded with fibre. It is also a great source of potassium and vitamin C.

How? Zucchini is very tasteless and also doesn’t effect the colour of a smoothie much so is perfect to add a fibre and nutrient boost to your favourite smoothie. I add about the size of a quarter cup of zucchini to most smoothies.

4. Baby Spinach

Baby spinach is also rather tasteless but it does turn smoothies green. So for kids that aren’t keen on ‘green’ – it’s best to blend it with a chocolate smoothie so the colour is disguised.

Why? Spinach is host to a huge variety of vitamins, minerals, fibre and protective plant compounds. It’s just good!

How? As long as the colour isn’t a problem, add a handful to any smoothie. It is lovely in this Tropical Smoothie (which also contains avocado) and I love to add it to my Pine-Lime Splice (often with a handful of mint, it’s so good).

5. Sweet potato

Sweet potato can be added to smoothies either raw or cooked. For raw sweet potato you’ll need a powerful blender to ensure it is able to be processed smooth

Why? Sweet potato is a fibre and beta carotene rich veggie. It is host to good amounts of vitamin C, B vitamins and essential minerals.

How? Add a small piece of raw sweet potato or left over cooked sweet potato to any smoothie. I love raw sweet potato combined with orange and ginger.

6. Beetroot

Raw beetroot in a smoothie needs to be peeled and you also need a powerful blender to ensure it is able to be processed smooth.

Why? Beetroot is an anti-inflammatory, antioxidant, detoxifying and extremely nutrient rich vegetable. Research suggests it improves stamina and sports performance (this fact alone appeals to my sport loving kids).

How? Depending on the size of your beet, you will only need to include a small amount of beetroot. I love it with berries and chocolate so this Coco-beet Berry Smoothie is a delish combo that my whole family loves.

Well that’s it for my favourite vegetables to hide in a smoothie. What are your favourites and are there any I missed? Post your comments and questions below.

Lime Coconut Popsicles

January 13, 2017 | Ice-blocks

The summer swelter is in full swing here in Australia. With many days this week too hot to even contemplate turning the oven on, I’ve been experimenting with icy treats so I thought I’d share my favourite so far – Lime Coconut Popsicles.

These Lime Coconut Popsicles are a refreshing and creamy treat perfect for warm days! With a blend of coconut milk, lime, and avocado, they deliver a tropical flavour with a delightful hint of tartness. And you don’t need an ice cream maker to make them.

I’ve frozen half of this batch into little cups for the kids to take to school when they are back. I pack them from frozen and by morning tea time they are soft ice cups that they just love (they eat them with a small spoon).

Health benefits

Limes are high in vitamin C for immune support, while avocado provides healthy fats, creating a satisfying creaminess. Coconut milk adds a dose of fibre and the coconut water essential electrolytes, making these popsicles as nourishing as they are refreshing.

Ingredients

Combine canned full-fat coconut milk, fresh lime juice and lime zest, rice malt syrup or honey, coconut water, and avocado. Toasted shredded coconut adds extra texture at the base of each popsicle.

How to make coconut lime ice cream

In a blender, blend the coconut milk, lime juice, sweetener, coconut water, and avocado until smooth. Adjust sweetness if needed. Sprinkle toasted coconut at the bottom of popsicle moulds, pour in the blended mixture, insert sticks, and freeze until solid.

Serving suggestions and how to store

Enjoy these popsicles straight from the freezer. Store any extras in the freezer for up to a month in an airtight container for easy access to a refreshing snack.

Vary these lime coconut popsicles to suit your needs

These popsicles are dairy-free, gluten-free, egg-free and nut-free. For a fructose-friendly option, use rice malt syrup or stevia. For a coconut-free version, replace coconut milk with a nut or cow’s milk. To keep it vegan, opt for rice malt syrup or maple syrup as your sweetener.

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

If you are after more lunchbox inspiration, my ‘Well Nourished Lunchbox’ ebook has a 150 pages of inspiration and information. Find out more or shop HERE.

For more easy to make, healthy sweet recipes, click HERE.

Lime coconut ice blocks - These Lime Coconut Popsicles are a creamy-tangy treat that the whole family will love. Easy to make, nourishing and really delicious. Dairy & gluten-free.

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Lime Coconut Popsicles

Slightly sweet. slightly sour - these Lime Coconut Popsicles are a refreshing, yet nourishing treat for a hot day.

Prep Time5

Total Time1

Course: Dessert, Snack

Servings: popsicles

Ingredients

270 ml canned coconut milk (I used the Ayam brand)
4 lime/s (½ cup or 120ml) plus zest one lime
60 ml rice malt syrup, honey or maple syrup (¼ cup)
60 ml coconut water (¼ cup) or plain water
1 avocado/s -peeled and stone removed
25 g shredded coconut -toasted

Instructions

In a powerful blender or food processor, blend all of the ingredients (except the shredded coconut) together until smooth and creamy. TMX 30 sec, speed 9.
Taste and adjust the sweetest to suit your taste (I like a lot of tang, but you can add more sweetener if you find them too tart).
Sprinkle a little toasted coconut into the base of your popsicle moulds, followed by the blended mixture. Add a popsicle stick and freeze until solid.
Remove from the moulds to enjoy.

Notes

Fructose friendly

Choose rice malt syrup as your sweetener or sweeten with stevia.

Coconut-free

Replace the coconut milk with full-fat cow or nut milk.

Vegan

Choose rice malt or maple syrup as your sweetener.

Love to hear how you like these zesty ice blocks. Post a comment below.

Tropical Smoothie

October 23, 2014 | Drinks & Smoothies

With the weather warming up, and my kids up with the birds for swim squads, a quick 5am pre-training session go-to is often this tropical smoothie (or a big cup of bone broth). Yes, this little mix happens to be ‘green,’ however rather than jump on the ‘green smoothies are the bees-knees’ bandwagon, I’m going to buck the current trend and put it out there that you don’t have to drink green smoothies to be healthy.

Personally, I don’t fancy the taste of many ‘green smoothies’ and I also don’t always like the way they make me feel. My gut is pretty cast-iron, but some ‘green smoothies’ leave me nauseous and upset in the tummy. I also find them often just too sweet with lots of fruit and flavours to ‘mask’ the bitter greens. Leafy greens are so good for you, but I really just prefer to eat my greens!

Interestingly enough, from an Ayurvedic and Traditional Chinese Medicine perspective, green smoothies are not always a good idea. There are a few reasons, one is that lots of raw vegetables can be harsh on digestion and difficult to digest (especially when you drink them, you’re not priming your gut to receive them by chewing first). Also if you drink smoothies icy cold this also significantly weakens digestion (cold food and drink is really not good on digestion which needs heat to do it’s job). Also the oxalate content of green smoothies is often very irritating too. Also ‘drinking’ food dilutes gastric acids again slowing digestion down further.

Which leads me back to this tropical smoothie, which just happens to be a little green, but also delicious. Simple smoothies like this can be a good way to sneak in some extra greens for leaf-hating kids (if they can get their head around the fact that it’s green of course)! But I’d urge you to keep trying with the real deal too.

As always, I have a couple of variations for you, including changing the colour!

Health benefits

The fat from the avocado is very soothing and helps to enhance the absorption of fat-soluble vitamins. The pineapple is a fabulous source of vitamin C and bromelain which is a potent anti-inflammatory and supportive to digestion. The coconut water is hydrating and along with the banana, is a great source of minerals.

This tropical smoothie is a delicious and refreshing blend of pineapple, banana, and avocado, perfect for a quick snack or light breakfast. The coconut water adds natural hydration, making it an energizing pick-me-up for any time of day.

Ingredients

This simple smoothie uses a handful of ingredients: fresh pineapple or orange, banana, avocado, and coconut water. It’s naturally sweet and creamy, with no need for added sugars.

How to make this Tropical Smoothie

Blend the diced pineapple or orange, banana, avocado, and coconut water in a high-speed blender until smooth and creamy. Add ice if needed to reach your preferred consistency.

Serving suggestions and how to store

This smoothie is best enjoyed fresh, but any leftovers can be frozen into little cups or ice-block molds for a quick, healthy snack on another day.

Vary this to suit your dietary needs

For a green boost, throw in a handful of baby spinach, kale or fresh mint. Want to switch up the flavour? Add raspberries to turn it pink. You can also boost the protein by adding a scoop of wholefood protein powder or replace the coconut water with nut milk if you’re avoiding coconut.

Take a look at the variations below for all the details as well as suggestions to alter the recipe to suit your specific dietary requirements.

Print Recipe

5 from 5 votes

Tropical Smoothie

A simple, delicious, nourishing smoothie. The avocado adds a beautiful silky texture as well as filling good fats and loads of nutrition.

Prep Time5

Total Time5

Servings:

Ingredients

1 cup/s pineapple (approx) or orange, diced
1 banana/s
½ avocado/s
250 ml coconut water (1 cup)
Ice (if required)

Instructions

Blend together in a high speed blender until smooth and creamy.

Store

Leftovers can be frozen into little cups or ice-block moulds for a fast, healthy snack another day.

Notes

Green boost

If you want a green boost, add in a handful of baby spinach (the smoothie in the photo has this). Spinach is pretty flavourless so it hides very well behind most flavours in a smoothie. Fresh mint is also lovely with this flavour combo.

Change the colour

Add raspberries to turn it pink.

Boost the protein

Stir through your favourite protein powder. I love using this collagen protein—it’s flavourless, so it works beautifully across all kinds of recipes without altering the taste.

Coconut-free

Replace the coconut water with a nut milk.

Smoked Salmon, Walnut and Avocado salad

October 15, 2013 | Salads

This smoked salmon, walnut, and avocado salad is a fresh and flavorful dish that’s perfect for a light lunch or a quick dinner. The combination of creamy avocado, tender hot-smoked salmon, and crunchy walnuts on a bed of leafy greens creates a satisfying and nutrient-packed salad that’s ready in minutes.

Why is it so good?

Each and every ingredient contributes vitamins, minerals, proteins and good oils that support optimal brain and neurological functioning. All in a flavour combination, that tastes delicious!

This salad is loaded with wholesome ingredients like omega-3-rich smoked salmon, heart-healthy walnuts, and fibre-filled avocado, making it a nourishing option for any meal. The leafy greens add an extra dose of vitamins and minerals, and the tangy lemon dressing brings it all together.

Ingredients

To make this salad, you’ll need a base of leafy greens like rocket or baby spinach, a large avocado, hot-smoked salmon, cherry tomatoes, walnuts, red onion, and capers. The simple lemon and olive oil dressing with a touch of horseradish cream adds just the right amount of zing.

What is ‘Hot’ smoked salmon?

Hot smoked salmon is smoked at a higher temperature, cooking the fillets of fish fully, resulting in a firm, flaky texture and a rich, smoky flavour. It’s ready to eat and great in salads or cooked dishes. Cold smoked salmon, on the other hand, is smoked at a lower temperature, which doesn’t cook the fish but cures it instead. This gives it a softer, silky texture and a more delicate, mild smoky flavour. It comes in thin slices where as the hot smoked salmon is sold in fillets. Both are available in major supermarkets.

How to make this Smoked Salmon Salad

Start by placing the leafy greens into a bowl or onto a serving platter. Arrange the avocado, smoked salmon, cherry tomatoes, toasted walnuts, red onion, and capers on top. For the dressing, mix the lemon juice, zest, olive oil, horseradish cream, and seasoning in a jar or small bowl, then drizzle over the salad just before serving.

Serving suggestions and how to store

This salad is best served fresh, but if you have leftovers, store them in an airtight container in the fridge for up to a day. You can pair it with crusty bread or add some roasted sweet potato or boiled potatoes to make it a more substantial meal.

Vary this to suit your dietary needs

To make it dairy-free, swap the horseradish cream for Dijon mustard or fresh horseradish. If you’re nut-free, use toasted seeds like pumpkin or sunflower seeds instead of walnuts. For a vegan option, replace the smoked salmon with grilled mushrooms or tempeh. You can also bulk it up with some roasted veggies or a slice of sourdough bread.

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

Print Recipe

5 from 3 votes

Smoked Salmon, Walnut and Avocado salad

This Smoked Salmon, Walnut and Avocado salad really is 'mood food'. Delicious, easy to prepare and food as medicine.

Prep Time10

Total Time10

Course: Salad

Servings:

Ingredients

200 g leafy greens -I like rocket and baby spinach, but any kind will do
1 avocado/s (large) halved, peeled and cubed
200 g hot smoked salmon fillet/s
8 cherry tomatoes -halved
60 g walnuts (½ cup) lightly toasted
1 red onion/s -halved and sliced thinly
4 tbsp capers -drained

Dressing

1 lemon/s -zest and juice
60 ml extra virgin olive oil (¼ cup) extra virgin
1 tsp horseradish cream
Pinch sea salt
ground black pepper -to taste

Instructions

Place the leaves into a bowl or onto a platter. Arrange all of the other ingredients on top.
For the dressing place, all of the ingredients into a jar and shake until combined or mix together well in a small bowl.
Drizzle over the salad, just before serving.

Notes

Dairy-free

Replace the horseradish cream with fresh horseradish or dijon mustard.

Nut-free

Replace the walnuts with toasted pumpkin or sunflower seeds.

Onion-free

Replace the onion with 5 thinly sliced radish.

Vegan or vegetarian

Replace the salmon with diced and grilled tempeh or grilled mushrooms.

Make it more substantial

Add boiled and diced potato or roasted sweet potato. A slice of rye or sprouted sourdough is also delicious.

For lots more sides and salad inspo, take a look at my hugely popular ebook ˜Well Nourished Sides and Salads’- where vegetables become the hero of the dish! It’s great value at just $9.95, click HERE to take a look.

Have you tried this? Let me know if you like it by writing a comment below.

Chocolate Breakfast Smoothie (that will really get you up and on the go)

August 13, 2013 | Breakfast, After School Snacks, Drinks & Smoothies

This Chocolate Breakfast Smoothie is a high fibre, protein rich, sustaining start to the day. It takes minutes to make so there is no reason at all to buy the heavily processed, nutritionally void varieties of breakfast drinks I have written about here.

If the convenience of a boxed drink is necessary, why not serve it in a sipper cup with a stainless steel straw. Same same but actually good for you!

Health benefits

This gluten-free smoothie is not just a treat but also super nourishing. Avocado is a fibre rich source of potassium and healthy monounsaturated fat (amongst many other things). It’s anti-inflammatory and supports heart, brain, and eye health. The nuts and seeds contribute more fibre, protein, and good fats. The raw cacao powder (or unsweetened cocoa powder) is a source of health-giving antioxidants. The natural yogurt is important for digestive health and a good quality cow’s milk contributes calcium, protein and many important fat-soluble vitamins and minerals. For more about the health benefits and best choices in yoghurt click here.

Ingredients in this healthy chocolate smoothie recipe

This chocolate breakfast shake is made with simple, wholesome ingredients like avocado (which gives it a creamy texture), cacao, milk of your choice (dairy or a plant based milk like almond milk), natural yogurt (or Greek yogurt), LSA, and a natural sweetener such as maple syrup or rice malt syrup. You can easily tweak it to suit your taste or dietary needs, making it incredibly versatile.

How to make this healthy Chocolate Smoothie

Just throw all the ingredients into a high speed blender and blitz until smooth and creamy! If you prefer it extra cold, toss in a handful of ice cubes or serve it over ice. It’s a no-fuss recipe that you can have ready in minutes.

Serving suggestions and how to store

Serve this smoothie chilled, either over ice or blended with ice for an extra refreshing touch. It’s thick enough to turn into a smoothie bowl too (simply top with home made granola or nuts and seeds). Leftovers can be poured into ice-block moulds or little cups and frozen for a healthy ice cream.

Vary this to suit your dietary needs

This healthy breakfast smoothie is easily adaptable! For a dairy-free or vegan version, swap the milk for your favourite plant-based milk, and use coconut yogurt. Want to add more fibre? Blend in some oats, quinoa, or chia seeds. You can also switch up the flavours by adding fruit like frozen bananas or berries instead of or with the cacao. Or add in some extra nutrition in the form of vegetables – cauliflower or a handful of spinach or kale would hide well. Check out the variations below the main recipe for tips on how to adapt it to your specific dietary needs.

Healthy chocolate breakfast smoothie with avocado, cacao, yogurt, and maple syrup—high in protein and fiber for a nourishing start.

Print Recipe

4.60 from 15 votes

Chocolate Breakfast Smoothie (that will really get you up and on the go)

This Chocolate Breakfast Smoothie is a quick and delicious way to kick-start your day. Loaded with healthy fats from avocado, natural sweetness from maple syrup or rice malt syrup, and a rich chocolatey hit from cacao, it's the perfect balance of indulgence and nourishment. Plus, it's so simple to whip up—just blend and go!

Prep Time5

Total Time5

Course: Drinks

Servings:

Ingredients

30 g cacao powder unsweetened Dutch process or raw (2 tbsp)
½ avocado/s -flesh scooped out
250 ml milk (of choice) (1 cup)
60 g natural, Greek or coconut yoghurt (¼ cup)
2 tbsp LSA (or almond or hazelnut meal)
60 g rice malt syrup or maple syrup -more or less to taste (3 tbsp)

Instructions

Simply place all of the ingredients in a powerful blender and blend until smooth and creamy.
Serve over ice (or blend trhough with ice if you prefer). Can't be more simple than that!

Store

Leftovers can be frozen into little cups or ice-block moulds for a snack another day.

Notes

Low-fructose

Sweeten with rice malt syrup.

Nut -free

Replace the ground nuts with ground flax (linseed).

Dairy-free and vegan

Replace the milk with a sugar-free nut milk, rice milk, coconut milk or coconut water. Replace the yoghurt with coconut yoghurt.

Boost the protein

Stir through your favourite protein powder. I love using this collagen protein—it’s flavourless, so it works beautifully across all kinds of recipes without altering the taste.

Increase the fibre

Add 2 tablespoons of oatmeal, rolled quinoa or soaked chia seeds (for gluten free).

Different flavour

Replace the cacao with the flavour you want. Add frozen banana, strawberry, blueberries...the limit is your imagination.

Add veggies

Raw cauliflower or baby spinach would work well in this smoothie.

Is this a winner in your home? Let me know by posting a comment.

Fruit Whip – with a little hidden goodness

August 6, 2013 | Breakfast, Healthy Lunchbox, After School Snacks

A healthy breakfast, after school or weekend snack or dessert for kids and adults alike…this filling, delicious Fruit Whip is just the thing. Just don’t tell them about the secret creamy ingredient – avocado!

The first time my daughter saw me put the avocado in the Thermomix, she went into protest mode. She had no where to go though when I told her that it was the way I had made it for many years! She had to get over it because she just loves the taste and creamy texture! But for very fussy kids, you may want to distract your kids when the avocado goes in to begin with!

Health benefits

This Fruit Whip is so much more nourishing than a banana smoothie. Avocado is a fibre rich source of potassium, healthy fats and many essential vitamins and minerals. It’s anti-inflammatory and supports heart, brain and eye health. There’s more potassium and plant given goodness from the banana and anti-oxidant rich berries. The natural yoghurt is important for digestive health. For more on the health benefits of yoghurt and my favourite brands, click here. This Fruit Whip is a nutrient-dense, energy-boosting snack that kids (and adults) will love.

Ingredients

You’ll need an avocado, banana, frozen berries, plain yoghurt (or Greek yogurt) , a touch of honey or rice malt syrup for sweetness (if needed), and a dash of vanilla. Super simple and wholesome!

How to make this fruity, avocado smoothie

Toss everything into a blender and blend until smooth and creamy. If it’s too thick, just add a splash of milk or coconut milk to reach your desired consistency. Serve it in a cup, and you’re good to go! If you have a Thermomix we have also included instructions.

Serving suggestions and how to store

Serve it as is or freeze it into popsicle moulds or ice blocks for a fun, healthy treat. You can store leftovers in the fridge or freezer, and it’s perfect for lunchboxes as a frozen yogurt cup that softens by morning tea time.

Vary this carrot cake slice to suit

For a dairy-free version, swap out the yogurt for coconut yogurt or cream. Add a handful of spinach or kale for extra greens. Or give it a protein boost it with a scoop of vanilla protein powder. It’s super versatile!

For more delicious, healthy and easy to make wholefood treats, click HERE.

Fruit whip made with fresh fruit and hidden nutritious ingredients—light, creamy, and healthy.

Print Recipe

4.84 from 18 votes

Fruit whip - with a little hidden goodness

Fruit Whip is the ultimate quick and easy treat that’s perfect for breakfast, a snack, or even a healthy dessert. This creamy blend of avocado, banana, and berries comes together in no time, and I promise, no one will ever guess there’s avocado in there!

Prep Time5

Total Time5

Course: Breakfast, Dessert, Snack

Servings:

Ingredients

1 avocado/s (medium-large) flesh
1 banana/s
100 g frozen raspberries (1 cup) or blueberries or mixed berries
7 tbsp natural, Greek or coconut yoghurt
1 tbsp rice malt syrup, honey or maple syrup -optional
1 tsp vanilla -extract, paste or powder

Metric - US Customary

Instructions

Throw all of the ingredients into a high speed blender or food processor and blend until smooth and creamy (If using a Thermomix, blend for 30 seconds, speed 6-7).
Serve it in a cup with a spoon. You can add a little milk, coconut or almond milk if it is too thick or to turn this into a smoothie.
Trust me, they will NEVER know this has avocado in it!

Store

Store in an airtight container in the fridge or freezer.

Notes

Protein boost

I often add a wholefoods protein powder, especially when my kids have sport. GoodnessMe have a fabulous selection of clean protein powders, you can take a look HERE. Or add a tablespoon of chia seeds or hemp seeds or my Power Booster recipe.

Add some green

A few baby spinach leaves or kale leaves will increase the nutrition (but may make the colour a little unappealing). Your call.

Dairy-free and vegan

Replace the yogurt with coconut yogurt or coconut cream.

Popsicles

Freeze it into popsicle moulds for a super healthy frozen treat.

Frozen yogurt cups

This is great for the the lunch box. Freeze in little cups and by morning tea time it will be soft enough to eat. Remember to pack a spoon.

Fill a re-usable food pouch

Also a great food pouch filler (no spoon required).

Breakfast

I generally serve this with something like cheese and tomato on toast or boiled eggs as my kids enjoy a big breakfast.