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cornfree

Egg-free Spanish Omelette

January 11, 2021 | Vegetarian, Breakfast, Members only

This Egg-free Spanish Omelette recipe is a tasty vegan breakfast or light meal that’s perfect for those of you who can’t eat eggs. Omelettes are such a staple so by using besan flour (also called chickpea flour), you can have this delicious, nourishing meal any time. You can use this recipe as a base, altering…

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Peppermint Lime Iced Tea

January 11, 2021 | Drinks & Smoothies, Members only

This refreshing Peppermint Lime Iced Tea was created by my 12 year old son. It’s quick and easy to make and the perfect drink for a hot day. If you want to make it ahead, assemble it and add the ice at the last minute. This is a great standard recipe for any iced tea,…

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Turmeric Coconut Chicken

January 11, 2021 | Make-ahead Meals, Chicken, Freezable Meals, Slow Cooked, Members only

This Turmeric Coconut Chicken is a really quick and easy to make meal, packed with lots of warming, aromatic spices to support a healthy digestive and immune system. It has a good amount of the anti-oxidant turmeric which is also anti-inflammatory and a great addition to the modern diet. It’s a punchy curry, better for seasoned…

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Prawn Dumpling Noodle Soup

January 4, 2021 | Fish & Seafood, Members only

This Prawn Dumpling Noodle Soup is a light and easy to make soup that’s perfect for the warmer months. If you’re not a fan of prawns, you can substitute them for fresh white fish which is just as delicious. The combination of umami and sour with the blanched bok choy, soba noodles and prawn dumplings…

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Pineapple Star Anise Granita

January 4, 2021 | Ice-blocks, Desserts, Members only

This simple but delicious Pineapple Star Anise Granita is a flavour combination that was inspired by a palate cleanser I had at one of my favourite ‘special occasion’ restaurants. It’s a simple and refreshing dessert. I adore this flavour combination and I hope you do too. Health benefits Pineapple is rich in vitamin C and…

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Mediterranean Vegetable Stir fry

January 4, 2021 | 30 Minute Meals, Vegetarian, Members only

This Mediterranean Vegetable Stir fry reminds me of my Aunty Lin and the time I lived with her in the UK in my early 20s. She was definitely one of the people who influenced my ability to be able to cook and combine flavours. This was the dish I remember her cooking me often and…

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Buttermilk

January 1, 2021 | Staples, Members only

You might find yourself in the position where a recipe calls for buttermilk. Instead of adding it to your shopping list only to use a fraction of it, you probably have just what you need at home to make your own homemade buttermilk in the quantity you require (use the servings adjuster to alter the…

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Hokey Bowl

December 28, 2020 | 30 Minute Meals, Fish & Seafood

One of my favourite ways to include fermented veggies in my diet is in this delicious Hokey Bowl. It’s a nutritionally balanced meal in a bowl and a great way to use up leftover rice too. Pronounced ‘ho-kay’, it is the cooked fish variation of the Poke (‘po-kay’) bowl. It features fish cooked with a honey tamari dressing, rice, kim chi, vegetables, cashews, herbs and nori. These all combine to become a beautiful bowl of deliciousness!

Health benefits

This bowl is full of nutrients! Salmon provides omega-3 fatty acids that support heart and brain health, while brown rice or quinoa adds fibre for digestion. Kimchi brings probiotics for gut health, and the variety of fresh veggies adds vitamins and antioxidants for overall wellness.

Ingredients

For this salmon salad recipe you’ll need salmon or ocean trout, leftover brown rice or quinoa, kimchi, carrots, red capsicum, avocado, toasted cashews, coriander, and nori strips. The simple dressing combines honey, tamari, rice wine vinegar, and ginger, giving the dish a sweet and savoury punch.

How to make this Hokey bowl

To make this salmon salad bowl, first whip up the dressing by mixing honey, tamari, rice vinegar, and ginger, season with salt and pepper to taste. Dice the salmon, coat it in a little of the dressing, and cook quickly in a hot pan until done to your liking. Toss the rice, veggies, and remaining dressing together, then divide into bowls. Top with the salmon, avocado, cashews, coriander, and nori strips. Serve immediately.

Serving suggestions and how to store

Enjoy this bowl fresh for the best flavour and texture with wedges of lemon or lime (squeeze over the fresh lemon juice or lime juice). If you have leftovers, store the components separately in airtight containers in the fridge for up to two days. 

Vary this Hokey bowl to suit your dietary needs

For a soy-free version, swap tamari for coconut aminos. Vegetarians can replace the fish with tempeh, and vegans can sub honey with rice malt syrup or maple syrup. For nut-free, try toasted seeds like sesame seeds, sunflower or pumpkin instead of cashews. Feel free to mix up the vegetables to suit your supplies (you could also add in any extras like cucumber, cabbage, red onion, tomato, kale or any fresh herbs).

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

This Hokey Bowl is a great way to include fermented veggies into your diet. Nutritionally balanced meal in a bowl!
Print Recipe
4.86 from 7 votes

Hokey Bowl

The Hokey Bowl is a vibrant, healthy meal packed with fresh veggies, protein-rich salmon (or ocean trout), and a tangy dressing. It's a perfect mix of textures and flavours, combining the crunch of cashews and nori with the creamy avocado, all served over a base of brown rice or quinoa.
Prep Time15 minutes mins
Cook Time5 minutes mins
Total Time20 minutes mins
Course: Main Course
Servings: 2
Author: Georgia Harding

Ingredients

  • 250 g salmon fillet/s – or ocean trout (skinless fillet)
  • 1 ½ cup/s leftover cooked brown rice – or cooked quinoa
  • ¼ cup/s kim chi
  • 1 carrot/s – peeled & julienne
  • 1 red capsicum/s – julienne
  • 1 avocado/s – sliced
  • 30 g raw cashew nuts – toasted (¼ cup)
  • ¼ bunch/s fresh coriander leaves
  • 1 sheet/s toasted nori (sushi paper) – thinly sliced

Dressing

  • 2 tbsp honey
  • 2 tbsp tamari
  • 2 tbsp rice wine vinegar
  • 1 tbsp ginger root – finely grated
  • Sea salt and freshly ground black pepper – to taste

Serve

  • 1 lime/s – wedges
Metric – US Customary

Instructions

  • Begin with making the dressing by mixing all of the ingredients together in a small bowl until well combined.
  • Dice your salmon or trout and toss through 2 tablespoons of the dressing. Cook quickly over a moderate to high heat (2-4 minutes) until cooked to your liking. Remove from the heat and set aside.
  • Place the brown rice (or quinoa), kim chi, carrot, capsicum and the remaining dressing into a large bowl and gently toss until combined.
  • Divide between two bowls and top with the fish, avocado, sprinkle over the cashew nuts, coriander and lastly the nori strips.

Serve

  • With lemon or lime wedges.
  • Enjoy right away.

Notes

Soy-free

Replace the tamari with coconut aminos.

Vegetarian

Replace the fish with diced tempeh.

Vegan

Use the vegetarian version and replace the honey with rice malt or maple syrup.

Nut-free

Replace the cashews with any other nut or seed.
 
 
 
 

Do you love Hokey Bowls as much as I do? Let me know in the comments below.

Raw Mojito Cheesecake

December 28, 2020 | Holidays & Entertaining, No-bake Sweets, Desserts, Members only

This Raw Mojito Cheesecake is a great NYE (or anytime) adult dessert. It can be made into one large bowl or lots of little glasses… your choice. The Bacardi is optional, or if I’m making it for my family I will dish out half into individual serves for the kids, then add the Baccardi for…

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Roast Eggplant Salad

December 28, 2020 | Members only, Salads, Side dishes

This fresh and tasty Roast Eggplant Salad is a delicious plant based side dish to compliment any meal or even for a light lunch or dinner on its own. Eggplants (or aubergines) are a severely underrated vegetable and so I’m happy to share this salad to highlight how delicious they really can be! Eggplants can…

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Ultimate Ham and Cheese Toastie

December 21, 2020 | 30 Minute Meals, Breakfast, Healthy Lunchbox, After School Snacks, Savoury Snacks, Members only

This ultimate ham and cheese toastie takes a classic to the next level with caramelised onions, honey, mustard, and melted aged cheddar, all toasted to golden perfection. Whether you’re after a quick lunch or an easy dinner, this toastie is comfort food at its best. I make this scrumptious Ultimate Ham and Cheese Toastie every…

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Basic Potato Salad

December 21, 2020 | Members only, Salads, Side dishes

This is such a quick and easy Basic Potato Salad and a recipe I make very often. The simple flavours in this recipe mean that your main protein that you serve it with can really shine. Health benefits Potatoes are a great source of fibre, potassium, and vitamin C, especially when consumed with their skins….

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Spiced Rice Salad

December 14, 2020 | Vegetarian, Members only, Salads, Side dishes

This is a really tasty, lightly Spiced Rice Salad that would make a beautiful addition to your Christmas table. It’s also fabulous to prepare ahead and then simply assemble and serve. The colours and the combination of sweet, sour and spices will impress everyone’s taste buds! Health benefits Black and red rice are packed with…

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Jamaican Chocolate Semifreddo

December 14, 2020 | Ice-blocks, Desserts, Members only

This Jamaican Chocolate Semifreddo was born from my love of a well-made ice cream! There is a flavour called Jamaican Chocolate I enjoyed many years ago that is now etched in my memory because it was absolutely divine. So it was only fair that I replicate the flavours of that delectable treat in this nourishing…

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Beetroot Carpaccio Maple Roasted Pepitas Feta

December 14, 2020 | Members only, Salads

This Beetroot Carpaccio gets its name from the thinly sliced beets used in this dish, instead of the traditional sliced beef. Topped with Maple Roasted Pepitas and a crumbling of feta, this can be served as a side dish or salad. Did you know that there are many different varieties of beetroot and many different…

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Roast Pork with Raspberry Sauce

December 7, 2020 | Pork recipes, Holidays & Entertaining, Members only

If you’re looking for a meal that’s both impressive and simple to prepare, this roast pork with macadamia stuffing and raspberry sauce ticks all the boxes. The pork stays beautifully juicy with a golden, crispy crackling, while the stuffing adds layers of texture and flavour. The raspberry sauce brings a perfect balance of sweet and…

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Orange Kale Quinoa Salad

December 7, 2020 | Vegetarian, Members only, Salads

This Orange Kale Quinoa Salad is a substantial side and so tasty and super nourishing. My kids declared this hands-down the most delicious way to eat kale! Having a quick and easy salad to whip up in less than 30 minutes is going to be a sanity saver and with multiple fruit options, it is…

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Healthy Fruit Mince Pie Filling

December 7, 2020 | Baked Sweets, Holidays & Entertaining, Desserts, Members only

I’ve never really been a fan of mince pies, mainly because I really don’t enjoy the big chunks of candied peel. But this, my Healthy Fruit Mince Pie Filling, is somewhere between an apple pie and a mince pie. It’s based on my Nan’s recipe, sans the peel and with some of the dried fruit…

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Thai Green Chicken Curry

November 30, 2020 | Make-ahead Meals, Chicken, Freezable Meals, Vegetarian, Members only

This Thai green chicken curry is a delicious dish that’s packed with flavour and nourishing ingredients. Made with a homemade green curry paste, chicken, and fresh vegetables, it’s a simple yet delicious meal that’s perfect for busy weeknights or a comforting weekend dinner. Serve it with rice, quinoa, or cauliflower rice for a meal the…

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Pine Raspberry Ice Blocks

November 30, 2020 | After School Snacks, Ice-blocks, Members only

These Pine Raspberry Ice Blocks are my version of the ‘Calippo’ flavour that my kids love. Their deliciousness really depends on a good, ripe and sweet pineapple. These are perfect on a hot summer’s afternoon: the juicy fruit and the coconut water help hydrate in a fun and flavoursome way. I freeze these in my…

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Aussie Meat Pie

November 23, 2020 | Budget Friendly, Make-ahead Meals, Red Meat, Freezable Meals, Vegetarian, After School Snacks, Holidays & Entertaining

This Aussie Meat Pie is based on one my dear nan and I used to make when I was a kid. The iconic meat pie of Australia is a flavoursome mix of beef mince and gravy in a beautiful crisp pastry. Placed in a paper bag with a squirt of tomato sauce, it is a quick take-away lunch common to petrol stations and corner stores. Truth be told, the commercial meat pies are probably more mystery meat and fillers, so this is a recipe that you can sink your teeth into and enjoy every single bite.

Nan always used shortcrust for her pies (no fancy puff pastry in those days) so I’ve done the same here. Her recipe didn’t contain any veggies, but of course I have taken the liberty of adding them here. Feel free to add more, less, or change the veggies about if you like. You can make these pies as individual ones or one large family pie. The possibilities are endless!

I know you’ll love the flavours in my take of the classic Aussie meat pie.

Health benefits

This homemade Aussie Meat Pie offers superior health benefits compared to supermarket or take away options. It’s made with real, fresh ingredients and uses wholemeal spelt flour, which is rich in fibre vitamins, and minerals. The pie is packed with fresh beef, providing high-quality protein, while carrots and spinach add essential nutrients and fibre. Unlike supermarket pies, which often contain processed ingredients, preservatives, and unhealthy fats like vegetable or seed oils, this homemade version uses healthier fats like olive oil or butter. Store-bought pies typically rely on refined flours, excess salt, and low-quality meats, which can negatively affect your health. So making your own pie ensures you’re eating a more nutrient-dense, wholesome meal.

Ingredients

The filling combines beef mince (ground beef), onions, garlic, mustard and a variety of delicious condiments like Worcestershire sauce, tomato paste, and balsamic vinegar. The homemade wholemeal spelt pastry adds a deliciously flaky and wholesome touch. The addition of baby spinach and carrot boosts the nutritional content of this comforting dish.

How to make Aussie Meat Pies

Start by sautéing the onions and garlic before adding the beef mince and thyme. Stir in the condiments and stock, then let the meat pie filling simmer until thickened. Meanwhile, prepare the pastry by processing flour and butter, then kneading until smooth. Roll out the pastry, line your pie dish, fill with the meat mixture, and top with the pastry lid. Bake until golden and crispy.

Serving suggestions and how to store

Serve these Aussie Meat Pies with a side of salad, steamed vegetables or mashed potatoes for a complete meal. To store, place leftovers in an airtight container in the fridge or freezer. Reheat in the oven until just warmed through to retain the crispness of the pastry.

Vary this Aussie meat pie to suit your dietary needs

For a vegetarian version, swap the mince for brown lentils and mushrooms. If you prefer a puff pastry top, you can halve the homemade pastry recipe and use puff pastry for the lid. Garlic-free and gluten-free variations are also included, ensuring this recipe can suit a wide range of dietary needs.

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

A delicious, nourishing Aussie Meat Pie... doesn't get more delicious than this!
Print Recipe
5 from 5 votes

Aussie Meat Pie

This Aussie Meat Pie is based on one my dear Nan and I used to make when I was a kid. She always used shortcrust for her pies (no fancy puff pastry in those days) so I've done the same here.
Prep Time20 minutes mins
Cook Time40 minutes mins
Total Time1 hour hr
Course: Main Course
Servings: 4
Author: Georgia Harding

Ingredients

  • 2 tbsp extra virgin olive oil
  • 2 red onion/s – diced
  • 4 clove/s garlic – minced
  • 500 g beef mince
  • 1 tsp dried thyme
  • 1 tbsp dijon mustard
  • 2 tbsp Worcestershire sauce
  • 2 tbsp tomato paste
  • 1 tsp balsamic vinegar
  • 1 tbsp white miso paste – optional or Vegemite
  • 200 ml stock or broth – beef or chicken is fine
  • 1 tbsp true arrowroot flour  – or cornflour – mixed to dissolve with 1 – 2 tbsp more broth or water
  • 1 carrot/s – grated
  • 30 g baby spinach – finely chopped, approx (1 cup)

Pastry

  • 450 g wholemeal spelt flour
  • 180 g butter
  • 3 tbsp water
Metric – US Customary

Instructions

Meat filling

  • In a medium sized fry pan, soften the onion in the olive oil over a medium high heat for 2-3 minutes.
  • Add the garlic, beef mince and thyme and fry, stirring until the beef has browned and any liquid has mostly reduced.
  • Add the mustard, Worcestershire sauce, tomato paste, balsamic vinegar and optional miso. Then add the stock (or broth), arrowroot slurry and carrot.
  • Simmer for 10 minutes or until the pie filling has a nice ‘pie’ consistency.
  • Turn off the heat and mix in the spinach. It doesn’t matter if it wilts completely as it will when you cook the pie.
  • While the sauce is simmering, make the pastry.

Pastry

  • Note – If using your Thermomix, start with the pastry (wrap and rest in the fridge) then use it to chop the onion, garlic, carrots and spinach.
  • In a food processor add the flour and butter and process until it comes together in a coarse crumb (you can also do this by hand by rubbing the butter into the flour mix). Thermomix 10 seconds, speed 6.
  • Add the water and process until the dough starts to come together, then gently knead it for a minute (to just bring it together, don’t overwork it). Thermomix 10 seconds, speed 6, then 30 seconds, wheat symbol (to knead).
  • Add extra water if necessary teaspoon by teaspoon until it is the proper consistency (see the note about consistency below).

Pie Construction

  • If you are baking your pies in the oven, preheat oven to 180°C/350°F (fan forced). Grease and / or line your pie dishes (single serve or large) with parchment paper. I make long strips and place in the base like a cross. I like to sit my individual pie dishes on a tray so that they are easy to get in and out of the oven.
  • Roll out the pastry – see note below.
  • Use the pie dish of choice to cut circles on the pastry for the bases and lids. Place the base pastry in the dish, fill with the meat and place lid on top, pressing down edges with a fork or spoon to seal the edges. Prick the centre of the pie.
  • Bake in the oven for approximately 20 minutes or until golden.
  • If you have a pie maker, preheat it while using the cutter to cut the bases and lids for your pies. Working quickly, place the pastry bases in the pie maker. Fill with the pie filling just over the top, then place lids on. Close the pie maker lid and cook until pastry is golden.

Serve

  • With salad, vegetables and mash.

Make-ahead

  • Re-heat in a low oven until just hot.

Store

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

Notes

Vegetarian

Replace the mince with 1 can brown lentils (drained and rinsed), 200 g mushrooms (finely chopped or pulsed in a food processor) and vegetable stock. 

Garlic-free

Omit or replace with garlic oil if tolerated.

For Dairy and Gluten-free

Click HERE to use this pastry casing instead.

Flaky top

If you’d prefer a puff pastry top, have the pastry amount and top with an all-butter puff pastry instead.

A note about pastry consistency

As all whole flours are slightly different in their consistency/texture, you will need to judge how much water is needed yourself for all types of pastry. The consistency you are after is that the dough should easily come together in a firm, slightly sticky ball (but not stick to your hands or the bowl). If it cracks as you roll it, it needs more water. If your kitchen is hot (during summer) you will need to work quickly to assemble.

A note about rolling pastry

Personally, I find the cleanest and most foolproof way to roll pastry is to roll it between two pieces of parchment or baking paper. Remove the top piece of paper and invert the pastry into the pan before peeling off the bottom layer.

Baking note

Always bake pastry items like pies and quiche on the bottom shelf of the oven (makes for a crisper pastry).
 
 
 
 

Enjoy this delicious Aussie Meat Pie inspired by my Nan.

Shake and Go Pancakes

November 23, 2020 | Breakfast, After School Snacks, Holidays & Entertaining, Desserts, Members only

These homemade Shake and Go Pancakes are my nourishing version of the very unhealthy ‘shake and mix’ type of pancake mix available in supermarkets. This is great for pancake loving kids, because they can make up their own very easily. It is also far more cost effective than the supermarket version and made completely from…

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Mojo Chicken Quinoa Bowl

November 23, 2020 | Chicken, Members only, Salads

This Mojo Chicken Quinoa Bowl is an incredibly tasty bowl of wholefood goodness. The beautiful spices in the chicken and the smokey char flavours make this Cuban inspired meal sing. While the multiple components may seem complicated, it is actually deceptively easy! This is also a perfect meal to serve to guests – it will…

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Rainbow Noodle Salad

November 16, 2020 | Budget Friendly, 30 Minute Meals, Pasta and Noodles, Vegetarian, Members only, Salads

This Rainbow Noodle Salad is one of the fastest meals you could make. It’s extremely versatile too so you can easily change the veggies to suit your tastes and veggie supplies. While the noodles soften, prep the vegetables and dressing, and dinner is done. For bigger appetites or a larger meal add in some protein…

This content is for members only – but right now, you can unlock it all with 80% off your first 3 months! Get instant access to 1,200+ healthy, delicious recipes, customisable meal plans, shopping lists, ad-free browsing, live chat with a naturopath, and our easy-to-use app. No contracts. Cancel anytime.

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