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Gluten-free Porridge

| Breakfast, Members only

On a recent trip interstate I went shopping for a quick, easy and healthy hot breakfast to start the day (particularly for my 15yo son who just can’t be filled up). So as well as eggs, I was on the look out for a porridge for him (as he eyeballed the sweet sachets of oatmeal)….

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Easy Red Onion Pickle

| Sauces and Dressings, Staples, Side dishes

I love to have a jar of Easy Red Onion Pickle in the fridge to add extra colour and flavour to meals. They are delicious alongside veggies, grilled or roasted meat, as an addition to wraps, burgers, sandwiches, salads or just a milder way to enjoy onion in salads.

Health benefits

This Easy Red Onion Pickle recipe offers several health benefits. Red onions are packed with antioxidants, particularly quercetin, which helps combat inflammation and supports heart health. Apple cider vinegar is known to improve digestion, which can enhance nutrient absorption. It has also been shown to improve insulin sensitivity supporting stable blood sugar levels. While this recipe doesn’t ferment long enough to create probiotics, apple cider vinegar itself can support a healthy gut by balancing pH levels.

These quick pickled red onions make for a tasty and healthful addition to various dishes, enhancing flavour while offering nutritional benefits.

Ingredients

All you need for these quick pickled onions are a few basic ingredients, including finely sliced red onion, apple cider vinegar, coconut sugar or rapadura, and sea salt.

How to make easy red onion pickle

Warm the vinegar, sugar and salt in a small saucepan until everything dissolves. Pop your sliced onions into a jar or mason jar, then pour the hot pickling liquid over the top and press them down so they’re mostly submerged. They soften quite quickly, so just give them a stir over the first hour to help them settle under the liquid.

Serving suggestions and how to store

They’re ready after about fifteen minutes, but the flavour develops beautifully if you chill them. Keep them in a sealed container or jar in the refrigerator for up to a week. Use them anywhere you want a bright pop of flavour: piled onto salads, with grilled meat or fish, slices added into wraps, stirred through bowls or added to burgers. I love this a lot on Smashed Avocado Toast. My whole family adore the taste of these pickled onions and request them weekly.

Vary this easy red onion pickle to suit your dietary needs

You can use any natural sweetener you like (honey, maple syrup, rice malt syrup). Add chilli flakes for heat, mustard seeds or peppercorns for a more traditional vibe, or swap the vinegar for red wine vinegar or white vinegar or white wine vinegar if that’s what you have on hand.

I love to have a jar of quick pickled red onions in the fridge to add extra colour and flavour to meals. They are delicious alongside grilled or roasted meat, as an addition to wraps or a milder way to enjoy onion in salads.
Print Recipe
5 from 4 votes

Easy Red Onion Pickle

I love to have a jar of Easy Red Onion Pickle in the fridge to add extra colour and flavour to meals. They are delicious alongside grilled or roasted meat, as an addition to wraps or a milder way to enjoy onion in salads.
Prep Time10 minutes
Cook Time2 minutes
Rest15 minutes
Total Time27 minutes
Course: Side Dish
Servings: 10 serves
Author: Well Nourished Team

Ingredients

  • 1 red onion/s (large) halved and finely sliced
  • 120 ml apple cider vinegar (½ cup)
  • 2 tbsp coconut sugar or rapadura – or sweetener of your choice
  • 1 tsp sea salt
Metric – US Customary

Instructions

  • Place the apple cider vinegar, sweetener and salt in a small saucepan and bring to the boil, stirring to dissolve all ingredients.
  • Place the onions into a mason jar or airtight jar.
  • As the pickling liquid comes to the boil, pour it over the onions, making sure you press the onions down to be mostly covered by the liquid. They do collapse as they pickle so for the first hour or so give them a stir until they are below the vinegar.
  • Set the onions aside for 15 minutes, stirring occasionally, then they are ready to used or store in the fridge for up to a week.

Serve

  • Delicious alongside grilled or roasted meat, as an addition to wraps or a milder way to enjoy onion in salads.
  • Serve with one of our fabulous Dhal recipes or any of the curries.

Store

  • In an airtight container for up to a week.

Notes

Add to….

  • Eggs cooked anyway
  • Salads
  • Steak (or any fish or meat)
  • In sandwiches (my son loves it with nitrate free ham in his roll at school)
  • With a curry or dhal
  • On a hamburger
 
 
 
 

Did you love this easy red onion pickle?  Let me know how you used them in recipes in the comments below…

Recipe by Kristin Cosgrove

Hi, I’m Kristin Cosgrove. I’m a mum, student of psychology and passionate whole foods cook. I love to share my love for simple, seasonal recipes and my modern approach to cooking for my family. I live on the Surf Coast with my husband and three children.

You can find me on Instagram at @kristinjcosgrove

Noodle Jar

| Budget Friendly, 30 Minute Meals, Make-ahead Meals, Pasta and Noodles, Vegetarian, Members only

This is one of many upcoming prep-ahead lunch options I’ve developed for you. The Noodle Jar recipe is a fantastic option for those times when you want a warm and satisfying meal and aren’t in the mood for a salad. This recipe allows you to prepare your meal ahead of time, making it convenient and…

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Gingernut Biscuit

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

This gingernut biscuit recipe came from a need to fulfil my love of ginger biscuits, but without breaking the bank. I purchased a pack of gluten-free and vegan gingernuts as a rare treat but based on the biscuit’s popularity with my children I knew I’d have to have a go at replicating these for the…

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Lamb Tagine

| Budget Friendly, Make-ahead Meals, Red Meat, Freezable Meals, Slow Cooked, Members only

This Lamb Tagine is another flavour packed one pot wonder. It’s as simple as throwing all of your ingredients into a Dutch Oven or slow cooker, then enjoying come dinner time. I first encountered a tagine meal when I saw an amazing stew come from under a strange conical shaped pot- the spices were so…

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Chicken Piccata Meatballs

| 30 Minute Meals, Make-ahead Meals, Chicken, Freezable Meals, Members only

These Chicken Piccata Meatballs are a bit of a twist on the classic, well loved Chicken Piccata. Meatballs are always a great opportunity to add in a bit of plant power in the way of vegetables, herbs and nut meal. I just love the flavours in this healthy meal or snack. The lemon sauce with capers…

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Vegetarian Nourish Bowl

| Budget Friendly, Vegetarian, Members only, Salads

Introducing the perfect meal for anyone looking for a quick, easy, and healthy option…the Vegetarian Nourish Bowl. Packed with nutritious ingredients and bursting with flavour, this meal is simple to make and can be prepared in advance, making it a convenient choice for busy individuals. Whether you’re looking for a wholesome make ahead lunch or…

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Balsamic Vinaigrette

| Sauces and Dressings, Members only

Looking at the ingredients list on many store bought Balsamic Vinaigrette, even the ‘natural’ dressings are often a nutritional disaster and need to be avoided. Most are a combination of highly processed vegetable oils, sugar (many of the dressings on the market list it as the third ingredient), sulphites and other damaging and allergenic additives….

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Sourdough Croutons

| Sourdough Baking, Staples, Members only

Sourdough Croutons are such a fabulous, budget friendly way to use up old or leftover bread (even crusts). They are super simple to make and are delicious tossed through a salad. Health benefits Sourdough is naturally easier to digest because the fermentation process helps break down gluten and reduce compounds that can irritate the gut….

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Peanut Butter Oat Slice

| Breakfast, After School Snacks, Baked Sweets, Members only

This quick and easy to make Peanut Butter Oat Slice is a sustaining, filling brekkie or afternoon tea. It’s simple, nourishing and delicious. Bonus points is that it freezes well too. Simply pop in the oven or on the sandwich press to reheat it. Health benefits Oats are a really nourishing, mineral rich grain that…

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Italian Baked Eggplant

| Vegetarian, Members only, Side dishes

This Italian Baked Eggplant is deliciously nourishing side dish.  The eggplant is baked in the oven and then covered with tomato and cheese (a match made in heaven). The roasting of eggplant gives the flesh a soft, sweeter taste resulting in perfect bites of eggplant, herby tomatoes and melted cheese. Health benefits Eggplant provides a…

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Sore Throat Remedy

| Staples, Members only

This Simple Sore Throat Remedy is a favourite home remedy of ours. The minute anyone feels a niggle of a sore throat in our house, they mix together a teaspoon of extra virgin coconut oil with a good teaspoon of Manuka Honey. Time is of the essence, I find the earlier you can start it, the…

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Tamari Nuts and Seeds

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

These Tamari Nuts and Seeds are incredibly moorish and probably should come with a warning. They are so quick and easy to make and are great to snack on or sprinkle over a salad or veggies to extend the nutrition of your meal. I make in batches and keep in a jar in the fridge…

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Carrot Zucchini Falafel

| Make-ahead Meals, Freezable Meals, Vegetarian, Members only

Introducing our irresistible Carrot Zucchini Falafel – a wholesome delight that doubles as a scrumptious snack or a satisfying meal. The delicious flavours of these falafel are perfectly complemented by the garlic yogurt dipping sauce. By incorporating a medley of vegetables, we’ve not only enhanced their moisture but also boosted their nutritional value. Get ready…

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Meat Samosa

| Budget Friendly, Make-ahead Meals, Red Meat, Freezable Meals, Healthy Lunchbox, After School Snacks, Members only

These delicious oven baked Meat Samosa are a healthier option to deep fried samosa. They are crispy, buttery parcels of aromatic Indian goodness- all wrapped in the amazing crunch of filo pastry. The mint yoghurt is the ultimate accompaniment – dip these samosa in and enjoy! For a Vegetable Samosa recipe, click HERE. Health benefits…

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Fajita Chicken Breast

| 30 Minute Meals, Chicken, Members only

This Fajita Chicken Breast is the easiest dinner ever and best of all you’ll have only one pan to wash up. The flavours are bursting and the colours are so vibrant in this dish – remember that we eat with our eyes too! Health benefits Chicken breast offers lean protein to support muscle repair, blood…

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Crispy Lamb Mince Noodles

| Pasta and Noodles, Red Meat, Members only

A quick, tasty meal, these Crispy Lamb Mince Noodles can be made in less than 30 minutes. I love the simplicity of this recipe: it is a great all-in-one meal, with a great serve of protein, carbs and veggies all with the taste of spice and a touch of sweet, salty and umami. Health benefits…

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Creamy Vegetable Soup (with crunchy chickpeas)

| Vegetarian, Soups

This divine, nourishing Creamy Vegetable Soup (with crunchy chickpeas) is a protein rich meal or starter. It’s loaded with fibre, good fats, liver and gut loving veggies and it tastes so creamy and delicious. The chickpeas add in lovely flavour and texture and also form a complete vegetarian protein with the cashews.

The curry flavour is very mild, almost unnoticeable but it adds a real depth of flavour (and lots of goodness) that just works beautifully with the cheesiness of the nutritional yeast. There’s so much to love in this wholesome soup.

Health benefits

Cauliflower and sweet potato bring fibre, vitamin C and slow-burning carbohydrates to support steady energy. Cashews add healthy fats and a lovely creaminess while also offering minerals such as magnesium. The mild curry spices gently support digestion, and roasted chickpeas add plant protein and extra fibre to keep you fuller for longer.

Ingredients

For this creamy vegetable soup recipe, you will need cauliflower, sweet potato, celery, onion, garlic cloves, cashews, chicken broth, mild curry powder, nutritional yeast and a topping of roasted chickpeas seasoned with tamari, cumin, smoked paprika and maple.

How to make this Creamy Vegetable Soup

Roast the seasoned chickpeas until crisp. While they cook, sauté the onion and celery, then add garlic, curry spices, cauliflower, sweet potato, cashews and broth. Simmer until tender, blend until smooth and stir in the nutritional yeast. Taste and adjust the seasoning so the flavours really shine.

Serving suggestions and how to store

Serve warm with the crunchy chickpeas and fresh coriander scattered over the top. A drizzle of chilli oil works beautifully if you enjoy a little heat. Store leftovers in the fridge or freezer and reheat gently to maintain that velvety texture.

Vary this Creamy Vegetable Soup to suit your dietary needs

Omit the chickpeas for a legume-free version and add toasted pepitas on top. Swap the nutritional yeast for grated parmesan if dairy is tolerated.

For more healthy soup recipes, click HERE.

This divine, nourishing Creamy Vegetable Soup (with crunchy chickpeas) is a protein rich meal or starter. It's loaded with fibre, good fats, liver and gut loving veggies and it tastes so creamy and delicious.
Print Recipe
4.80 from 10 votes

Creamy Vegetable Soup (with crunchy chickpeas)

This divine, nourishing Creamy Vegetable Soup (with crunchy chickpeas) is a protein rich meal or starter. It’s loaded with fibre, good fats, liver and gut loving veggies and it tastes so creamy and delicious.
Prep Time15 minutes
Cook Time30 minutes
Total Time45 minutes
Course: Soup, Main Course
Servings: 4
Author: Georgia Harding

Ingredients

  • 2 tbsp extra virgin olive oil – or ghee
  • 1 onion/s – diced
  • 2 stick/s celery – diced
  • 4 clove/s garlic – minced
  • 2 tsp mild curry powder
  • 1 small cauliflower – approx. 400g broken into florets, stem chopped
  • 1 sweet potato/s – peeled and diced
  • 140 g raw cashew nuts – 1 cup
  • Sea salt and freshly ground black pepper – to taste
  • 750 ml stock or broth – 3 cups chicken or vegetable
  • ¼ cup/s nutritional yeast – see variation below

Crunchy Chickpeas

  • 400 g can chickpeas – drained and rinsed
  • 1 tbsp tamari
  • ½ tsp ground cumin
  • ½ tsp smoked paprika
  • 1 tbsp maple syrup

To Serve

  • ½ bunch/s fresh coriander leaves – finely chopped
Metric – US Customary

Instructions

  • Preheat the oven to 200°C / 390°F (fan-forced).
  • Drain the chickpeas really well and dry in a clean tea towel.
  • Toss in the tamari, cumin, paprika and maple syrup.
  • Place on a baking tray (in a single layer) and roast for 20-30 minutes, stirring a few times.
  • While they are roasting make the soup.
  • Place the onion and celery in a large pot with the olive oil or ghee.
  • Saute for 2-3 minutes. Add the garlic and curry powder and saute for a couple of minutes, stirring.
  • Then add the cauliflower, sweet potato, cashews, broth or stock and season to taste. Bring to a simmer and cook until the vegetables have softened, 20-30 minutes.
  • Allow to cool before pureeing with a stick blender or blender. Add the nutritional yeast and blend again. Taste and adjust the seasoning (salt really brings out the flavour).

Thermomix

  • Follow steps 1-5 to make the crunchy chickpeas.
  • Place the onion (quartered), celery (roughly chopped) and garlic in the Thermomix bowl. Chop 5 seconds, speed 5.
  • Add the olive oil and curry powder; saute 3 minutes, 100deg, speed 1, MC off.
  • Add the cauliflower (roughly chopped), sweet potato (roughly chopped) and cashews and chop 5 seconds, speed 5. Add the broth or stock and seasoning.
  • Cook 25 minutes, 100deg, speed 2, steaming basket on top to prevent splatter.
  • Add the nutritional yeast.
  • Blend 30 seconds, speed 6-7 or until smooth. Turn the dial up slowly to prevent splatter and make sure the steaming basket is still on top.
  • Taste and adjust the seasoning (salt really brings out the flavour).

Serve

  • Once the chickpeas are crunchy (or almost crunchy) remove from the oven and serve over the soup with the coriander. I also added a drizzle of chilli oil (because I love a bit of spice) but this is entirely optional.

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.

Grab Bag Formula Method

  • If you've done the **Grab Bag Formula Short Course, this is the method to convert this recipe…
  • Place all the ingredients for the soup into the Grab Bag.
  • Carefully seal your Grab Bag. I close most of the seal then press out as much air as I can then complete the seal. Place the Grab Bag in the freezer.
  • To cook, remove the Grab Bag from the freezer, place on a baking tray and thaw in the fridge overnight.
  • Tip the contents of the Grab Bag into a large oven proof dish (with a tight fitting lid) or Dutch oven. It may still be a bit frozen; that’s okay.
  • Place the lid on the pot, set your oven to 150°C/300°F (fan-forced) and cook for 2 hours.
  • Allow to cool before pureeing with a stick blender or blender. Add the nutritional yeast and blend again. Taste and adjust the seasoning (salt really brings out the flavour).
  • ** The Grab Bag Formula Short Course is available to purchase for just AU$46 HERE.
    OR
    If you are a full-access Well Nourished Family member, the course is included in your membership and you can access in the members portal – HERE.

Notes

Legume free

Omit the chickpeas. Perhaps top with toasted pepitas.

No nutritional yeast

Sub with grated parmesan cheese.
 
 
 
 

What did you think of this deliciously creamy plan-based vegetable soup…let me know in the comments below…

Honey Lemon Ginger Granola

| Breakfast, Members only

I adore this new Honey Lemon Ginger Granola flavour combination. It might be my new favourite (do I say that every time- ha ha). The flavours are lovely and subtle, the granola is crunchy and golden. It’s a fibre packed, mineral rich start to the day that includes a nice assortment of nuts and seeds…

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Easy Apple Caramel Tart

| Baked Sweets, Desserts, Members only

I wanted to put a dessert together for mums this Mother’s Day that’s easy for kids to make and super delicious. This Easy Apple Caramel Tart recipe is a really simple, no fail dessert, morning or afternoon tea. My family adores this, I hope yours do too. If Mother’s Day is not around the corner,…

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Korean Vegetable Pancakes

| 30 Minute Meals, Vegetarian, Savoury Snacks, Members only

These gut loving Korean Vegetable Pancakes contain a rainbow of vegetables and probiotic fermented vegetables, all bundled up in delicious, easy to make pancake. These are great for a breakfast (if you have enough time, or reheat), snack or light meal. Health benefits This is a simple way to work a generous amount of veggies…

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Cassava Pancakes (gluten-free)

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

I’ve been testing recipes with cassava flour since my gorgeous assistant Melina told me how versatile it is and how much she loves it for gluten-free baking. I was intrigued so I started to play around with it. So first up I’m sharing this recipe for Cassava Pancakes. My family have declared these even better…

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Chocolate Hazelnut Strawberry Pizza

| Desserts, Members only

Member Nicole requested this dessert pizza a while ago…. this Chocolate Hazelnut Strawberry Pizza was voted the best flavour combo. It’s a chocolately base, topped with nutella and fresh strawberries. Ice cream is optional but recommended! Health benefits Although it feels like pure fun, this recipe still leans into wholefood ingredients. The spelt flour offers…

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Immune Bombs

| Drinks & Smoothies, Staples

These Immune Bombs are a fabulous remedy to make ahead of the cooler weather. They are quick and easy to make and store well in the freezer. If you’re feeling under the weather or just want to get ahead with immune support during the flu season, you can use these to make a fast, no fuss immune supportive, anti-inflammatory tea.

Add the ice block to boiling water, mix in Manuka honey (I love the Barnes Natural’s range if you are in Australia, it’s Aussie made so you’re supporting local beekeepers and has the most beautiful flavour) or another raw medicinal honey and take a moment to relax and enjoy instant immune support!

Warning – the turmeric can stain (hands, benches, plastics). Wash in warm soapy water. Also sunlight helps remove the stains if utensils do become yellowed.

Health benefits

Turmeric & Ginger – The turmeric is anti-inflammatory, antibacterial and antiviral. This, combined with the anti-inflammatory and warming effects of ginger, means that both are wonderful for treating the congestion associated with respiratory infections.

Lemon – Lemon obviously donates a little hit of vitamin C. But it is the zest that impresses the most. Lemon zest is very nutrient dense, an amazing antioxidant and is very anti-bacterial too. It is also very good for stimulating digestion and breaking down mucous. This is why where ever a recipe calls for lemon juice, I always try to incorporate the zest too.

Sea Salt – supports hydration

Black pepper – Black pepper is replete with antibacterial and anti-inflammatory properties.

Coconut oil – The principle medium chain fatty acids in coconut, lauric and capric acid, are anti-inflammatory and support immune and digestive health. The fat also helps the absorption of fat soluble vitamins and active compounds in the turmeric.

Cinnamon – Cinnamon is showing some promising results as an antiviral. It is an anti-inflammatory, warming herb with many antioxidants.

Honey – Honey has been used for centuries to reduce inflammation, promote healing and reduce infection. But not all honey is created equal! Processed honey has NO medicinal qualities. Only real, raw honey possesses these properties, with some types of honey more potent than others. Manuka honey is a type of honey which is potently antibiotic and is receiving much attention in the medical community for its medicinal qualities. Look for a MGO of 400+ -550+ for high grade immune support. I use Barnes Natural’s brand if you are in Australia (you can buy it in store or online at Chemist Warehouse).

The final ingredient to help your body heal is REST. Stop and take the time to sip slowly at this hot cup of tea and allow your body the opportunity to heal. Get enough sleep and give your immune system the chance to fight infection.

Make these Immune Bombs ASAP so they are ready to grab from the freezer at the first hint of a sore throat, cold or feeling run down!

Health benefits

Turmeric and ginger are renowned for their anti-inflammatory and antioxidant properties. Combined with the vitamin C from lemon, black pepper for better turmeric absorption, and honey for its soothing, antimicrobial benefits, this recipe delivers an immunity-enhancing drink to help your body thrive.

Ingredients

This recipe brings together immune-supportive ingredients such as fresh turmeric, ginger, lemon, and black pepper, which aid in combating inflammation and improving digestion. Coconut oil adds healthy fats that help the body absorb the turmeric’s curcumin, while cinnamon adds warming spice and balances blood sugar levels.

How to make Immune Bombs

Blend the turmeric and ginger together until finely minced. Add the rest of the ingredients (except the honey) and blend until smooth. Freeze the mixture in ice cube trays for easy, grab-and-go portions. When ready to enjoy, place a cube in a mug, add boiling water, stir to dissolve, and mix in honey to taste.

Serving suggestions and how to store

Simply drop a frozen Immune Bomb cube into a large mug or thermos, add hot water, and stir to create a nourishing drink. These cubes can be stored in the freezer in an airtight container, making them easy to prepare whenever needed.

Vary this to suit your dietary needs

For a coconut-free version, substitute the coconut oil with ghee, which provides similar health benefits and a rich, buttery flavour. You can also adjust the amount of honey or opt for a different natural sweetener, depending on your preference.

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

Important

This information is solely for informational purposes and is not intended to take the place of medical advice. Always seek the advice of your health care professional if unwell. Please consider, whilst I would love to help each and every one of you, I am not able to offer individual health or medical advice.

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These Immune Bombs are a fabulous remedy to make ahead of the cooler weather. They are just so simple to make and store in the freezer. Then if you feeling under the weather or just wanting to get ahead with immune support you can quickly and simply make an immune supportive, anti-inflammatory tea.
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4.60 from 5 votes

Immune Bombs

These Immune Bombs are a fabulous remedy to make ahead of the cooler weather. They are just so simple to make and store in the freezer. Then if you feeling under the weather or just wanting to get ahead with immune support you can quickly and simply make an immune supportive, anti-inflammatory tea.
Prep Time10 minutes
Freeze2 hours
Total Time2 hours 10 minutes
Course: Drinks
Servings: 12 (approx)
Author: Georgia Harding

Ingredients

  • 1 tbsp fresh turmeric root – can sub with 1 tsp ground if you can't source fresh
  • 2 tbsp ginger root – fresh (scrubbed or peeled)
  • 2 lemon/s – zest and flesh (no pith or seeds)
  • ½ tsp sea salt
  • ¼ tsp ground black pepper
  • 60 ml coconut oil (¼ cup)
  • 1 tsp ground cinnamon
  • manuka or raw honey – to taste
Metric – US Customary

Instructions

  • In a high speed blender or food processor, add the turmeric and ginger and finely mince. If using a Thermomix 10 seconds, speed 8. Scrape sides and repeat if neccesary.
  • Add the rest of the ingredients (except the honey) and puree on high for a good minute. If using a Thermomix, blend 20 seconds, speed 9. Scrape the sides and repeat a few more times until smooth.
  • Freeze in cubes.

Serve

  • Place a cube from the freezer into a large mug or thermos. Add boiling water and stir to dissolve the cube.
  • Then mix in the manuka honey to taste.

Store

  • Airtight in the freezer.

Notes

Coconut-free

Replace the coconut oil with ghee.
 
 
 
 
 

Let me know what you thought of these potent Immune Bombs in the comments below…