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Beetroot Feta Croquettes

| 30 Minute Meals, After School Snacks, Budget Friendly, Members only, Savoury Snacks, Vegetarian

These simple Beetroot Feta Croquettes are really easy to make and a delicious, colourful appetiser, light meal or snack. Beetroot is a rich source of fibre and a unique source of betaine, a nutrient that is known to protect against inflammation.  Combined with feta and encased in a crunchy crumb, it’s one of my favourite…

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Savoury Veggie Crackers

| Healthy Lunchbox, Savoury Snacks

My kids are big veggie lovers, but this hasn’t always been the case. I’ve written extensively on the topic of raising real food loving kids here – it’s a topic I’m super passionate about. I also have a whole chapter in my ebook ‘The Well Nourished Lunchbox’ about delicious ways to include vegetables in your kids diet (as well as over 50 sensational recipes including loads of savoury cracker options). Click HERE to find out more.

One thing I know for sure, is the more vegetables your kids eat, the more they will enjoy and be open to eating them. So when my kids were little and reluctant to eat a wide variety of veggies, I used to hide them in everything I cooked, including sweet and savoury baking (as well as presenting them in their whole form throughout the day and with every meal). You can read my thoughts on the benefits and pitfalls of ‘hiding’ veggies for picky eaters here.

I first made this cracker when my kids were teething (as a rusk of sorts). So I thought I’d re-invent it as a cracker my kids will enjoy now – and it’s safe to say they do! I love adding extra veggies anywhere I can and this  cracker is really quick and easy to make. I hope you and yours enjoy it too.

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

If you’re looking to save money across pantry items such as nuts, seeds, flours and meals, I personally shop at The Wholefood Collective – great whole foods at heavily discounted prices (and home delivered), click HERE to take a look.

Savoury veggie crackers - These Savoury Veggie Crackers are a delicious, very easy to make and a great way to include a little veggies. They are wheat, dairy, nut and egg-free and have a gluten-free option too.
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4.84 from 6 votes

Veggie Crackers

This is an easy to make, crunchy savoury cracker that the whole family will love.
Prep Time10 mins
Cook Time25 mins
Total Time35 mins
Course: Snack
Servings: 50 crackers
Author: Georgia Harding

Ingredients

  • 60 ml water (¼ cup)
  • 50 g baby spinach (2 large handfuls)
  • 1 tbsp olive oil -extra virgin
  • 2 tsp sea salt
  • 1 tsp coconut sugar or rapadura
  • 1 tsp baking powder
  • 2 tbsp sesame seeds -optional
  • 1 tbsp nutritional yeast -optional
  • 1 tsp garlic granules -or powder, optional (I've also used a clove of garlic processed with the spinach too)
  • 200 g wholemeal spelt flour (1¾ cups approx.) see below for GF

Instructions

  • Pre heat the oven to 180℃/350℉.
  • In a high speed blender mix the water and spinach, scraping the sides until pureed. Thermomix 1 minute, speed 5 (you will need to scrape the sides quite a few times).
  • Add the olive oil, sea salt, sugar, baking powder (and any optional ingredients) and mix together until combined. Thermomix 20 seconds, speed 4.
  • Add the flour and mix until a dough the consistency of play-doh forms (so it holds together but doesn't stick to your hands).
  • IMPORTANT - All whole flours are slightly different in the rate they absorb water. This is the reason white (highly refined flours) are used in processed foods because they bring consistent results. So you may need to adjust the amount of flour (or water) slightly to achieve the right consistency as described above (especially with the GF variation below). 
  • Form into a rough disc, place between two sheets of baking paper (or silicone sheets). I use 'If you Care' brand of baking paper, it's very non stick and can even be reused (it's that good).
  • Roll until VERY thin (1-2mm). If they aren't thin enough they won't crisp up so keep rolling until the dough stops expanding. Remove the top piece of parchment and cut the dough with a pizza cutter or plastic ruler (my new way to get the squares nice and even). 
  • Lift this carefully onto a baking tray. 
  • Bake for 20-25 minutes. I find the outside rows cook quicker than the inside squares so I often take it from the oven at 20-25 minutes, remove the outer rows and return the middle crackers which are still not crisp enough to the oven for 5 minutes or until they are dry and crunchy.

Store

  • In an airtight container. They can also be frozen and packed into the lunchbox (from frozen). 

Notes

Gluten or grain-free

I've recipe tested these crackers with both gluten-free and paleo flours (both are also nut-free) that I bought from The Whole Food Collective (here). I found these needed extra time in the oven to crisp up. 

Beetroot (pink crackers)

Replace the spinach with 50g of raw beetroot (about half a small beetroot), peeled and diced. This makes for little pink crackers. 

Garlic and sesame-free

Simply omit from the recipe.

I'd love to hear how you enjoyed these - post your feedback in the comments below. 

Detox Ice Blocks

| After School Snacks, Ice-blocks

At this time of the year, I’m trying my hardest to wean myself and my kids off the sweet stuff (it’s been a very indulgent festive season) whilst really re-focussing on including as many veggies in our diet as possible. My main aim for feeding my family well right now is fixed on packing as much nourishment into our diets as possible (leaving no room or desire for much else). The plan is to have them back on track in time for school restarting in a couple of weeks (read more here about why kids fall in the trap of craving processed foods).

Which brings me to my Detox Ice Blocks. The weather these past few weeks in QLD has been really hot and the kids have been asking for ice blocks after big mornings in the sun nipper/swim training. So I thought I’d whip something up that’s not only delicious, but helps them refuel and rehydrate.

The nutrient dense veggies are well hidden behind the sweetness of the fruit. I personally don’t add in the extra sweetener, but taste the mixture prior to freezing and decide if you think you need to add it.

Health benefits

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

PS – I’ve written before about using smoothies to include extra vegetables in your diet (and therefore more nourishment), read more HERE if you’d like more inspiration for ‘hiding veggies’.

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

Delicious Detox Ice Blocks (includes 2 serves of veggies). The nutrient dense veggies are well hidden behind the sweetness of the fruit.
Print Recipe
5 from 7 votes

Detox Ice Blocks

These simple ice blocks include two veggies in this delicious, nourishing treat.
Prep Time5 mins
Cook Time1 hr
Total Time1 hr 5 mins
Course: Snack
Servings: 6
Author: Georgia Harding

Ingredients

  • 1 small beetroot -raw, peeled & quartered
  • 250 g strawberries or raspberries (2 cups) fresh or frozen
  • 1 banana/s
  • ½ small zucchini/s -quartered
  • 250 ml coconut water (1 cup)
  • 85 g rice malt syrup, honey or maple syrup (¼ cup) optional

Instructions

  • In a high powered blender, blend all of the ingredients until smooth. 
  • Divide between ice block moulds and freeze until set firm. 

Notes

Coconut-free

Replace the coconut water with a nut milk.

Make it creamy

Replace the coconut water with full-fat natural yoghurt or coconut yoghurt. 

No banana

Replace the banana with mango.

Add Protein

I often add a scoop of 180 Nutrition Superfood Protein powder (coconut flavour). They have both a whey protein and vegan (dairy-free) options. Shop for it HERE.
 

TIPS

  • I've set these ice blocks in brilliant (and low-tox) stainless steel ice block moulds by Onyx which you can shop for HERE. 
  • This recipe also makes a delicious smoothie (just add a cup of ice prior to blending it). 
 

I hope your family loves this recipe. Post any questions or comments below. 

 

6 Vegetables to Hide in a Smoothie (including recipes)

| Drinks & Smoothies

No matter what I’m cooking, I’m always thinking in terms of how I can inject more nourishment, especially when feeding my kids. Because children are growing so rapidly, they have a much greater nutritional requirements, yet a smaller capacity to be nourished (smaller stomachs). So my motto when working to improve the health of kids is to make ‘every mouthful count’ nutritionally.

One tip I always offer parents of finicky eaters is to work with what they like – so if they like say noodle soup, think of adding some vegetables to it next time you make it. Now I know a lot of kids like smoothies and adding fruit is great, but I’d encourage you to also consider the addition of some vegetables for a real nutrient boost. So today I’m sharing my 6 favourite veggies that disappear in a smoothie.

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).

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!!

So here we are – 6 vegetables that disappear 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 add to a smoothie. What are your favourites and are there any I missed? Post your comments and questions below.

Coco-Beet Berry Smoothie

| Drinks & Smoothies

Most mornings, my 7yr old son (the most laid back individual in the world and not particularly partial to anything to domesticated), makes the family a smoothie. Usually, he sticks to favourite combinations like berry, spinach, banana or pineapple, spinach, lime and mint; but occasionally, with a little guidance he likes to get creative.

My only stipulation with the morning smoothie is that it has a little veg in it (and he usually picks spinach or avocado). But one day recently he decided that we should try beetroot in the smoothie. A few weeks on, we’ve been fine-tuning this recipe and I think we’ve got to the really delicious stage, worthy of officially sharing.

Health benefits

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). The coconut water is rehydrating and the nut butter a great source of protein.

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

Coco Beet Berry Smoothie
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5 from 3 votes

Coco-beet Berry Smoothie

This Coco-beet Berry Smoothie is a delicious way to include the super nourishing vegetable beetroot into your day. Try it, you won't be disappointed. 
Prep Time5 mins
Total Time5 mins
Course: Drinks
Servings: 2

Ingredients

  • 100 g frozen raspberries (1 cup) or strawberries or a mix
  • 2 tbsp cacao (unsweetened Dutch process or raw)
  • 2 tbsp peanut butter (or any other nut butter)
  • 1-2 tbsp rice malt syrup, honey or maple syrup
  • ½ small raw beetroot -peeled and diced
  • 250 ml coconut water (1 cup) or Coco Quench is nice too

Instructions

  • Blend together in a high powered blender until smooth. Thermomix 30 seconds, speed 9.
  • Enjoy as part of a very healthy breakfast or snack.

Store

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

Notes

Coconut-free

Replace the coconut water with a nut-milk.

Nut-free

Replace the nut butter with tahini (or just leave it out).

Low-fructose

Choose rice malt syrup as your sweetener.

Add Protein

I often add a scoop of 180 Nutrition Superfood Protein powder (coconut flavour). They have both a whey protein and vegan (dairy-free) options. Shop for it HERE.
 
 

I'd love to hear how you like this veggie boosted smoothie. Post a comment to let me know.

Beetroot, Coconut and Ginger soup

| Freezable Meals, Make-ahead Meals, Soups, Vegetarian

I find the human palate an amazing thing – some people just eat anything that’s put in front of them and others are a little more discerning (sounds so much more classy than ‘fussy’). You might be surprised that I actually fit into the second category here. With age, I’ve certainly broadened my culinary horizons – largely due to my ‘eat anything at all’ husband, no matter how unusual. Also, as we have travelled a fair bit, sometimes I’ve had to venture outside of my comfort zone and try new and sometimes unrecognisable things (and mostly I’ve been pleasantly surprised).

My son is just like his father – if he eats a prawn, he crunches the head and all. Recently, he couldn’t understand why he couldn’t eat the head off a sardine (yuk)! My daughter, on the other hand, is like me, a little more cautious.Which brings me to this soup, because she can really be quite picky with cooked beetroot (raw and fermented is fine though). However, this Beetroot, Coconut and Ginger soup has such a beautiful, velvety flavour that has been enough for her to accept it in its cooked form.

So before you flick away from this recipe thinking the kids or hubby will never eat this, I’d really encourage you to consider giving it a go.

Health Benefits

Beetroot is a rich source of fibre and many valuable and protective nutrients. It is a unique source of betaine, a nutrient that is known to help protect against inflammation, support liver detoxification, improve vascular risk factors, enhance (sports) performance and is likely to help prevent numerous chronic diseases. Coupled with the anti-inflammatory herbs ginger and turmeric and immune supporting coconut, this is one very nourishing soup.

Beetroot Ginger coconut soup
Print Recipe
4.46 from 11 votes

Beetroot, Coconut and Ginger soup

This Beetroot, Coconut and Ginger soup is a delicious, grounding, immune supportive soup. It's flavour is silky smooth, slightly sweet, slightly earthy. 
Prep Time15 mins
Cook Time25 mins
Total Time40 mins
Course: Soup
Servings: 4

Ingredients

  • 2 tbsp butter, ghee or olive oil
  • 2 onion/s -peeled and roughly diced
  • 3 clove/s garlic -peeled and chopped
  • 2 tbsp ginger root -peeled and finely chopped
  • 1 tsp fresh turmeric -grated (½ teaspoon if using dry)
  • 3 beetroot (medium) (mine were about the size of a tennis ball), peeled and cut into roughly the same sized pieces
  • 2 carrot/s (large) diced
  • 1 green apple (large) peeled and diced
  • 720 ml chicken stock or bone broth (3 cups) or vegetable stock
  • Sea salt and freshly ground black pepper -to taste
  • 270 ml canned coconut milk
  • ¼ bunch/s flat leaf parsley -chopped, to serve
  • 1 lemon/s -wedges, to serve

Instructions

  • In a medium sized pot, heat your butter, ghee or olive oil over a low heat and add the onion, garlic and ginger. Sauté gently for 10 minutes (do not brown).
  • Add the turmeric, beetroot, carrot, apple, stock and season well. Bring to the boil and then reduce to a slow simmer for about 15 minutes or until the beetroot is tender (when a fork can poke it easily).
  • Allow to cool a little and place in a high-speed blender or food processor with the coconut milk (reserving ¼ can to serve). Blend until smooth and creamy. Taste and adjust the seasoning if necessary. If you have particularly earthy beets, you can add a teaspoon or two of sweetener (coconut syrup or rice malt syrup) to counterbalance it.
  • Garnish with parsley and the reserved coconut milk and serve with a wedge of lemon (this really compliments this flavour of the soup).

Themomix method

  • Place your ginger and garlic in the TMX and chop 5 seconds, speed 5.
  • Add the onions and chop 5 seconds, speed 5.
  • Add the turmeric, beetroot and carrot, apple and chop further, 5 seconds, speed 4.
  • Add the stock, seasoning and cook 15 minutes, temp 100, speed 2.
  • Remove the lid and allow to cool for a few minutes. Add the coconut milk (reserving ¼ can to serve) and puree 20 seconds, speed 7.
  • Taste and adjust the seasoning if necessary. If you have particularly earthy beets, you can add a teaspoon or two of sweetener (coconut syrup or rice malt syrup) to counterbalance it
  • Garnish with parsley and the reserved coconut milk and serve with a wedge of lemon (this really compliments this flavour of the soup).

Make-ahead

  • Re-heat in a pot over a low heat until just hot.

Store

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

Notes

Dairy-free

Use ghee or olive oil to sauté.

Vegetarian and vegan

Choose ghee or olive oil to sauté and vegetable stock.

Onion and garlic free

Replace the onion with a bulb of fennel, diced, and a pinch of chilli flakes.
 

Love to hear your feedback on this slightly unusual soup. Post a comment below.

Hummus – much more than a dip!

| After School Snacks, Dips, Sauces and Dressings, Healthy Lunchbox, Savoury Snacks

This is my recipe for a deliciously healthy hummus, of course with some interesting variations and colours too. There’s more to hummus than just a dip, so check out the variations below. I like my hummus to have a creamy consistency, but if you prefer it a little course, then just process it less.

Health benefits

The chickpeas are a high fibre, protein rich legume with a decent mineral profile (including good amounts of iron). The tahini is also a good source of protein and very rich in calcium. The lemon, garlic, and spices will strengthen your immune responses and the olive oil is a rich source of monounsaturated fat. Why wouldn’t you eat it?

WARNING!  Most shop bought hummus, contain dangerous vegetable oils, so please make your own. For more about why you must avoid vegetable oils, click here.

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

If you’re looking to save money across pantry items such as nuts, seeds, flours and more, I personally shop at The Wholefood Collective – great whole foods at heavily discounted prices (all home delivered), click HERE to check them out.

Hummus
Print Recipe
5 from 4 votes

Hummus - much more than a dip!

This Hummus is delicious and I share loads of variations and ways to enjoy it beyond a dip. 
Prep Time15 mins
Total Time15 mins
Course: Snack
Servings: 1 cup

Ingredients

  • 425 g can chickpeas - drained and rinsed
  • 1 clove/s garlic - finely diced or crushed
  • 4 tbsp hulled tahini  - halve if using unhulled
  • 1 lemon/s - juice (zest optional)
  • 2 tbsp water - or the liquid from the can (aquafaba) makes it extra creamy
  • 2 tbsp olive oil - extra virgin
  • ½ tsp ground cumin
  • ½ tsp ground cinnamon
  • ½ tsp sea salt - to taste
  • Ground black pepper - to taste

Instructions

  • Add all of the ingredients into your food processor and process until smooth and creamy. You may have to scrape down the sides a few times to get an even consistency.
  • Serve drizzled with more olive oil and sprinkle with sesame seeds or dukkah.
  • Alternatively, try one of my variations below.

Thermomix

  • Add the garlic and chop, 5 sec, speed 6.
  • Add the chickpeas and process 5 sec, speed 5. 
  • Add the rest of the ingredients and process, 10 seconds, speed 4 scraping down the sides a few times.

Store

  • Drizzle a layer of olive oil over the hummus to seal it. Store in an airtight container in the fridge.
  • Can also be frozen.

Notes

Sesame-free

Replace the tahini with natural yoghurt. This also makes it a lot more creamy (and more like a store bought hummus according to my recipe testers).

Garlic-free

Simply omit (the cumin and chilli will do for flavour).

Roast beetroot hummus

Add a small roasted beetroot and a tablespoon of yogurt to your processor for a pretty pink, very nourishing dip.  This is lovely with coriander leaves too.

Carrot or pumpkin hummus

Add steamed or roasted carrot or pumpkin and process through with the other ingredients.

Green supreme

Blend through some greens, either herbs like coriander or basil, or even kale or spinach.

Make a sauce or dressing

Mix equal parts hummus to yogurt and use as a sauce over lamb, chicken, fish, vegetables or salad.  You may also like to add a little extra lemon or some lime.  Add a teaspoon of cumin for a lovely Moroccan or Indian accent.

On toast

Spread on toast with slices of tomato and /or a mound of leafy greens, is delicious and a very healthy breakfast, lunch or snack.  You can even add a poached egg for extra protein.

 

How do you eat your hummus?  Add your suggestions below, I'd love to hear from you.