cornfree

Pear and Ginger Yoghurt Cake

May 9, 2018 | Healthy Lunchbox, After School Snacks, Baked Sweets, Desserts

This healthy yoghurt cake has long been a go-to cake of mine. It’s a deliciously light and moist treat, made with wholesome ingredients like wholemeal spelt flour, yoghurt and ripe pear. It’s a super versatile recipe that can be easily adapted with other fruits and for various dietary needs, making it perfect for anyone looking for a healthier, homemade cake option.

Seeing as the weather has cooled off a bit, I thought I’d make it with winter fruit and warming ginger. When I made this one to photograph, my daughter said it tastes like a ‘real tea cake’ – ha ha! Compliments are hard to come by from teenagers so I’ll take it as a win.

If you’re not a fan of pear and ginger, don’t despair, it is very easily adapted to other flavours.

Health benefits

The use of full-fat yoghurt provides a good source of calcium and probiotics, supporting gut health. Wholemeal spelt flour adds fibre, aiding digestion, while the ginger and lemon zest provide anti-inflammatory benefits. The pear adds natural sweetness and fibre, making this cake a nutritious choice for a dessert or snack.

Ingredients

This cake is made with melted butter or macadamia nut oil, full-fat yoghurt (or greek yogurt), rice malt syrup or honey as a natural sweetener, and wholemeal spelt flour. Ginger root and lemon zest enhance the flavour, while ripe pear adds a fruity touch. The cake is finished with a sprinkle of coconut sugar or rapadura for a delightful crunch.

How to make this healthy yoghurt cake recipe

Start by preheating your oven and preparing a round cake pan. In a large mixing bowl, whisk or beat together the butter (or macadamia oil), yoghurt, sweetener, eggs, lemon zest, and ginger. Then, gently mix in the dry ingredients: baking powder, bicarbonate of soda, sea salt, and spelt flour. Pour the batter into the tin, arrange the pear slices on top, sprinkle with coconut sugar, and bake for around 40 minutes. The cake is ready when a skewer or toothpick inserted into the centre comes out clean. Remove the cake from the pan once you can handle it and let the cake cool on a wire rack.

You can also make this into muffins, just reduce the cook time to 25-30 minutes. If you don’t have a round cake pan you could use a loaf pan or square pan too. If you own a Thermomix, we’ve also included Thermomix instructions for this recipe.

Serving suggestions and how to store

Serve this yoghurt cake with a dollop of double cream or crème fraîche for added richness. Store any leftovers in an airtight container for a few days at room temperature or freeze the cake for later enjoyment.

Vary this healthy yoghurt cake to suit your dietary needs

For a dairy-free version, substitute the butter with macadamia nut oil and the yoghurt with coconut yoghurt. If you’re avoiding nuts, use olive oil instead. To make it fructose-friendly, use rice malt syrup and swap the pear for berries, skipping the sugar topping. Gluten-free variations haven’t been tested with this recipe, but try experimenting with your favourite gluten-free flour blend (almond flour with a tablespoon of arrowroot or tapioca starch would be my go-to). You can also make this cake egg-free by using chia egg or aquafaba as substitutes.

Other flavour options

This cake recipe is highly adaptable:

Lemon Yogurt Cake: Double the lemon zest and add thin slices of lemon on top before baking. You could also add a lemon glaze.
Orange Yoghurt Cake: Use orange zest and top with sliced orange, optionally sprinkling poppy seeds on top.
Raspberry Yoghurt Cake: Top with fresh or frozen raspberries (or any fresh berries will work too).
Apple Tea Cake: Add cinnamon to the batter and top with sliced apple and cinnamon sugar.
Spiced Nectarine Cake: Reduce the ginger and add cinnamon, topping with sliced nectarine for a summery twist.

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.

For more delicious, easy to make and healthy cake recipes and sweet treats, click HERE.

Healthy yoghurt cake - This yoghurt cake has long been a go-to cake of mine, I've always loved the nice moist crumb it produces. It can be varied to so many flavours too. This is a Pear and Ginger Cake.

Print Recipe

4.84 from 30 votes

Pear and Ginger Healthy Yoghurt Cake

This simple, healthy yoghurt cake is an adaptable basic cake that I know you'll keep coming back to.

Prep Time10

Cook Time40

Total Time50

Course: Snack

Servings:

Author: Georgia Harding

Ingredients

100 g butter or macadamia nut oil -melted
250 g natural, Greek or coconut yoghurt (1½ cups)
170 g rice malt syrup or honey (½ cup)
3 egg/s
1 lemon/s -zest
3 tbsp ginger root -finely grated or 2 tsp ground
2 tsp baking powder
1 tsp bicarbonate of soda
½ tsp sea salt
300 g wholemeal spelt flour (2½ cups)
1 ripe pear -cored and thinly sliced
2 tbsp coconut sugar or rapadura

Instructions

Pre-heat your oven to 170℃/340℉ (fan-forced). Grease and line a spring form pan/ tin with baking paper. I used a 22cm cake tin.
In a mixing bowl or food processor, beat the butter, yoghurt, sweetener of your choice, eggs, zest and ginger until well combined.
Add the baking powder, bicarbonate of soda and sea salt and blend again for a few seconds to just combine.
Now gently fold in the spelt flour and mix until the flour is just combined. The more you mix this, the heavier the cake will become, so less is certainly best.
Pour the batter into the prepared cake tin, top with the pear, sprinkle over the sugar and bake for 40 minutes or until the cake is firm in the middle (a skewer inserted into the middle will come out clean).
Release the springform tin and allow to cool on a wire rack.

Thermomix

Melt your butter 90, 1 min, speed 3. Add the yoghurt, sweetener of your choice, eggs, zest and ginger and blend 1 minute, speed 4.
Add the baking powder, bicarbonate of soda and sea salt mix 5 seconds speed 4.
Add the spelt flour and mix 5 seconds, lock the lid, on the flour symbol. Scrape down the sides and fold any uncombined flour as much as you can by hand. You really don't want to over process it, less is best.
Pour the batter into the prepared cake tin, top with the pear, sprinkle over the sugar and bake for 40 minutes or until the cake is firm in the middle (a skewer inserted into the middle will come out clean).
Release the springform tin and allow to cool on a wire rack.

Serve

This is so yum served with double cream, or creme fraiche.

Store

In an airtight container for a few days.
It can also be frozen (also in an airtight container).

Notes

Dairy-free

Replace the butter with macadamia nut oil and the yoghurt with coconut yoghurt. If you need it to be nut-free you can use coconut oil, but it will effect the taste and texture (the cake will toughen as it cools). Another option is olive oil.

Fructose friendly

Choose rice malt syrup as your sweetener and replace the pear with berries and omit the sugar on top. Take a look at the flavour combo's below.

Gluten-free

I haven't tested this with a gluten-free flour as yet. But this Basic Easy Healthy Cake recipe is my all time favourite gluten-free cake (but not nut-free). Another great gluten and nut-free cake is my Vanilla Bean Cupcakes (this recipe also makes one large cake).

White spelt

You can certainly replace the wholemeal spelt with white spelt flour - this will produce a lighter, less dense cake batter.

Egg-free

I also haven't tested this but suspect it will work well with chia egg or aquafaba.

Another flavour

So for all of these - omit the ginger and pear.

Lemon Yoghurt Cake - double the lemon zest and place very thinly sliced pieces of lemon on top (before baking). This is lovely with the ginger too (your call).
Orange Yoghurt Cake - add the zest of one orange and place very thinly sliced pieces of orange on top (before baking). This is lovely with poppy seeds sprinkled on top too.
Raspberry Yoghurt cake - top with fresh or defrosted raspberries.
Apple Tea Cake - add a tablespoon of cinnamon to the cake batter. Thinly slice one apple and arrange on top. Mix a teaspoon of cinnamon in with the sugar and sprinkle on top.
Spiced Nectarine Cake - I reduced the ginger to 1 tbsp and added 1 tsp of cinnamon to the batter. Top with a sliced nectarine (I used one large nectarine).

I'd love to hear how you enjoy this cake - please post any questions or feedback in the comments below or rate this recipe.

Creamy Potato Apple Soup

April 26, 2018 | Budget Friendly, Make-ahead Meals, Freezable Meals, Vegetarian, Soups

Well, there’s a distinct change in the weather, even here in sunny Queensland, with a little bit of a chill in the air in the evenings and mornings. It’s the perfect time to bring out comforting recipes like this Creamy Potato Apple Soup. Autumn and winter are my favourite seasons here on the Gold Coast – the skies are blue, the days are dry and sunny, and the crisp air is far more comfortable for me than the sticky humidity of summer (now I’m sounding like my mother, ha ha).

Which brings me to this budget friendly, quick and easy to make, nourishing soup. It’s a little winter warmer to mark the change in season as I LOVE me a bowl of soup.

I actually developed this recipe recently to support a great community program by The Fruit Box called The One Box – where fresh produce is purchased directly from local markets and suppliers and distributed to families doing it tough. I worked with a list of the ingredients available in the box and I came up with four recipes (using at least four ingredients available in the box – depending on seasonal availability). The Fruit Box then print my recipes onto beautiful designed recipe cards and distribute with the box. So the families receiving the food boxes not only get a box full of nourishment, but some recipe inspiration to turn the goodies into a delicious, nourishing meal.

So for this recipe, the ingredients I chose from what was available were onion, celery, potato and milk…and this simple soup was born!

Health benefits

Potatoes and sweet potatoes provide a healthy dose of fiber, potassium, and vitamin C, supporting immune function. Apples add natural sweetness along with antioxidants, and the broth or stock contributes protien and essential minerals.

Ingredients

This soup includes basic ingredients like potatoes, sweet potatoes, Granny Smith apples, and celery, simmered in a broth or stock of your choice and finished with a touch of milk for creaminess.

How to make this creamy potato apple soup

In a pan, begin by sautéing onion, cloves garlic, and celery in butter or olive oil until soft and fragrant. Add diced potatoes, sweet potatoes, apples, and chicken broth or stock, then season with salt and pepper. Simmer until the vegetables are tender and falling apart. Let the soup cool slightly before blending with milk to achieve a smooth and creamy texture.

Serving suggestions and how to store

Serve this apple and potato soup warm with a slice of sourdough bread or a sprinkle of fresh herbs for garnish. It pairs wonderfully with a side salad for a complete meal. Store leftovers in an airtight container in the fridge for up to three days or freeze for up to a month. Reheat gently on the stove before serving.

Vary this creamy potato apple soup to suit your needs

For a dairy-free version, use olive oil and a nut-based milk. To make it vegetarian or vegan, choose vegetable stock and follow the dairy-free adjustments. If you’re avoiding onion, substitute it with finely chopped fennel. For a garlic-free variation, replace garlic with a pinch of cumin and cayenne pepper for a subtle, warming spice.

This Creamy Potato Apple Soup, is a delicious blend of vegetables & apple, coupled with broth & milk, perfect for a winter warmer.

Print Recipe

4.67 from 15 votes

Creamy Potato Apple Soup

This is a delicious blend of carbohydrate by way of the vegetables and apple, coupled with protein from the broth and milk.

Prep Time10

Cook Time15

Total Time25

Course: Soup

Servings:

Author: Georgia Harding

Ingredients

30 g butter or olive oil
1 large onion/s -peeled and roughly diced
2 clove/s garlic -peeled and sliced
2 stick/s celery -cut into pieces
2 potato/s (medium) (approx. 300g) peeled and diced
1 sweet potato/s (small) (approx. 100g) peeled and diced
2 Granny Smith apple/s (small) (approx.100g) peeled and diced
370 ml chicken broth or stock (1½ cups) or vegetable stock
Sea salt and freshly ground black pepper -to taste
60 ml milk (of choice) (¼ cup)

Instructions

In a large pot add the butter or oil with the onion, garlic and celery. Sauté over a low to medium heat for 5 minutes or so until the onion starts to soften.
Add the potatoes, sweet potato, apples and broth or stock. Season with salt and pepper and bring to a high simmer. Cook until the potato is soft and falls apart (when skewered with a knife or fork).
Allow to cool a little, add the milk and blend with a stick blender or in blender or food processor until smooth and creamy.

Thermomix

Chop the onion, garlic and celery 5 seconds speed 5.
Add the butter or olive oil and cook 5 mins, 100, speed 1.
Add the potatoes, sweet potatoes, apple and broth or stock.
Cook 15 mins, speed spoon, 100.
Remove the lid and allow to cool for 15 minutes. Add the milk and blend 30 seconds, speed 5-6 (take care to gradually increase the speed).

Store

Store in an airtight container in the fridge or freezer.

Make-ahead

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

Notes

Dairy-free

Choose olive oil and a nut milk.

Vegetarian and vegan

Use vegetable stock and for vegan the dairy-free variations.

Onion-free

Replace the onion with fennel, finely chopped and sautéed as above.

Garlic-free

Replace the garlic with a pinch of cumin and cayenne pepper.

I'd love to hear how you enjoyed this soup. You can post a comment below and let me know.

cream cheese boil

Chocolate Macadamia Anzac Biscuits

April 19, 2018 | After School Snacks, Baked Sweets, Holidays & Entertaining

This year to mark Anzac day, I thought I’d share this ‘Next-level Anzac’ (thanks Nikki Fisher for the name suggestion). They are still packed full of goodness (with variations to suit those with food intolerance). But there’s something about adding macadamias and a chocolate drizzle that feels very indulgent! I present to you my Chocolate Macadamia Anzac Biscuits – three of my favourite flavours jammed into one delicious bikkie.

I’m obliged to post a warning – stopping at one may be tough!

Health benefits

By using wholemeal spelt flour and rolled oats, these biscuits offer more fibre and nutrients than standard versions. The addition of macadamia nuts provides healthy fats, while using rice malt syrup or honey cuts back on processed sugars. Plus, the homemade chocolate drizzle is free from artificial ingredients found in many store-bought toppings.

Ingredients

This recipe uses a combination of wholesome ingredients including oats, spelt flour, macadamias, and dark chocolate. You can swap in almond meal for a gluten-free version or adjust the sweeteners depending on your preferences, making it as versatile as it is delicious.

How to make chocolate macadamia Anzac biscuits

Start by melting the butter and sweetener of choice in a large pot, then add bicarb and mix well. Stir in the dry ingredients, and roll the mixture into balls and flatten slightly. Bake until golden, and while they cool, melt the chocolate and coconut oil to drizzle on top. For a shortcut, you can place a square of chocolate directly on the biscuits before baking. If you own a Thermomix, we’ve also included Thermomix instructions for this recipe.

Serving suggestions and how to store

Serve these biscuits as an afternoon treat or pack them in lunchboxes for a homemade snack. Store in an airtight container, and they freeze well for up to a month, making them perfect for batch baking.

Vary these chocolate macadamia Anzac biscuits to suit your needs

For gluten-free, swap oats for quinoa flakes and spelt for almond meal. To make them dairy-free, use coconut oil instead of butter, and opt for a dairy-free chocolate drizzle. Vegans can stick with rice malt syrup and choose dairy-free chocolate to enjoy this indulgent biscuit.

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

Chocolate Macadamia Anzacs - These are the ultimate Anzac Biscuit - a nourishing, low-sugar treat that tastes incredible. The recipe includes a regular and Thermomix method and there are lots of allergy/ intolerance friendly options too. The whole family are going to just love these delicious bikkies.

Print Recipe

4.79 from 23 votes

Chocolate Macadamia Anzac Biscuits

These chocolate macadamia Anzac biscuits are a twist on the classic Aussie favourite, combining the buttery, chewy goodness of traditional Anzacs with crunchy macadamias and a rich dark chocolate drizzle. Perfect with a cuppa or as a sweet treat, these bikkies will be a hit with the whole family.

Prep Time10

Cook Time15

Total Time25

Course: Snack

Servings: biscuits

Author: Georgia Harding

Ingredients

100 g butter
85 g rice malt syrup or honey (¼ cup)
½ tsp bicarbonate of soda
2 tbsp coconut sugar or rapadura (this is optional if you need extra sweetness)
120 g wholemeal spelt flour (1 cup approx.) or almond meal
50 g desiccated coconut (½ cup approx.)
115 g rolled oats (1¼ cup approx.) see gluten-free below
60 g macadamia nuts (½ cup) chopped

Chocolate drizzle

50 g dark chocolate -broken into pieces
1 tbsp coconut oil

Instructions

Preheat the oven to 180℃/350℉ (fan-forced)and line a large biscuit tray with baking paper.
In a large pot, gently heat the butter and honey or rice syrup until melted. Remove from the heat. Add the bicarbonate of soda and mix very well.
Add the rest of the ingredients to the pot, and mix until well combined. The mixture should feel wet and sticky but presses together.
With wet hands roll the mixture into approximately golf sized balls and place well apart (they do spread) on a large biscuit tray. If the mixture feels a little dry, add a tablespoon of water to bring it together.
Flatten very slightly with the back of a wet fork and bake until golden (approximately 10-20 minutes).
The longer they are baked the crispier they become. So if you like a slightly chewy biscuit remove just as they start to brown. For a crunchy biscuit, leave a little longer. I also find the gluten-free version cooks quicker still.
Whilst they are baking, melt the chocolate by bringing a small pot of water to the boil. Place the chocolate and coconut oil in a bowl and sit over the hot water, mixing until the chocolate is melted.
If you're feeling lazy, you can break the chocolate on top of the biscuit before cooking (not as pretty, but yum none the less).
When they are cooked, cool the bikkies on the tray (they will harden as they cool) and then drizzle over the melted chocolate.

Thermomix Method

Melt the butter and syrup/honey, 1 minute, temp. 90, speed 3.
Add the bicarb and mix 10 seconds, speed 3.
Add the remaining ingredients and mix approx. 20 seconds, reverse, interval speed until combined.
For the chocolate drizzle, you can grate the chocolate (20 sec, speed 5), add the oil and melt 1 min, temp 50, speed 3.
Roll and bake as per above method.

Store

These should be stored in an airtight container and they can also be frozen.

Notes

Gluten and grain-free

Replace the oats with quinoa flakes and spelt flour with almond meal. You may have to adjust the amounts so that the mixture is sticky and moist but able to be rolled into balls.

Dairy-free

Replace the butter with coconut oil (but they do loose the classic buttery ANZAC flavour). They will also toughen as they cool (which is nice for a crunchy biscuit). Choose a dairy free chocolate or raw chocolate for the drizzle.

Coconut-free

Replace the coconut with a heaped tablespoon of almond meal or more spelt.

Fructose friendly

Choose rice malt syrup as your sweetener and omit the rapadura/ coconut sugar. Use 90% dark chocolate for the drizzle (or make your own raw chocolate).

Vegan

Chose rice malt syrup as your sweetener and the dairy-free variation.

Nut-free

This Anzac Biscuit recipe is divine, nourishing and nut-free. Perfect for the school lunchbox too. My ebook The Well Nourished Lunchbox is 100% nut-free and is full of inspo, click HERE to find out more.

I'd love to hear what you think of these - they are my families new favourite treat. Post a comment below and better still 'rate' this recipe so more people decide to make it too.

Spiced Carrot Cake Chocolate Truffles

March 21, 2018 | After School Snacks, No-bake Sweets

These Spiced Carrot Cake Truffles are the perfect bite-sized treats. Combining the flavours of spiced carrot cake with a chocolate coating, they’re a healthy treat for any occasion. With no baking required, these truffles are super easy to make and so delicious.

This healthy chocolate truffle recipe is one for the Easter Bunny! All of my taste testers (including my two little blondies) are in love with these little balls of deliciousness, so I reckon the big bunny will be impressed too.

My hubby said I should call them healthy Jaffas (kids couldn’t confer as they’ve not tried them, but Jaffas are now on their radar since stories of him getting up to mischief with them at the movies – hhhmm).

They look a bit fancy but they really couldn’t be easier to make (even I found them simple to put together and I hate too much fuss). Like most of my recipes, they are date and dried fruit-free (as well as gluten-free, grain-free and with options for nut and dairy-free). I’ve also included a Thermomix method.

Health benefits

These healthy carrot cake truffles are packed with nourishing ingredients. Carrots provide a natural sweetness along with beta-carotene for healthy skin and eyes. Almond meal and walnuts contribute protein and heart-healthy fats, while dark chocolate offers antioxidants and a hint of sweetness.

Ingredients

This recipe features simple and wholesome ingredients like grated carrots, almond meal, walnuts, vanilla extract and orange zest for the filling. The chocolate coating is made with dark chocolate and coconut oil for a smooth, rich finish.

How to make these carrot cake truffles

Start by grating the carrots finely and combining them with almond meal, sweetener, spices, orange zest, and coconut oil. Fold in the chopped walnuts, roll the mixture into balls, and freeze until firm. Coat the chilled carrot cake balls in melted dark chocolate and let them set in the fridge. Enjoy the truffles as they are, or drizzle extra chocolate on top.

Serving suggestions and how to store

Serve these truffles as a dessert or snack alongside a cup of tea or coffee. They also make a great addition to a Easter or festive dessert platter. You could even insert a pop stick into the carrot cake balls and make them into cake pops too. Store them in the fridge for up to three days or freeze them for a couple of weeks to enjoy later.

Vary these carrot cake truffles to suit your dietary needs

For a dairy-free option, use dairy-free chocolate or make raw chocolate for the coating. To make them nut-free, substitute almond meal with ground sunflower seeds and replace walnuts with whole sunflower seeds. If you’re avoiding coconut, use ghee or butter instead of coconut oil. For a fructose-friendly version, opt for rice malt syrup as the sweetener and for a vegan version ensure your chocolate is vegan (and use rice malt or maple for the sweetener).

These Spiced Carrot Cake Chocolate Truffles are easy to make and seriously delicious. The blend of spices, orange and chocolate is divine.

Print Recipe

4.79 from 14 votes

Spiced Carrot Cake Chocolate Truffle

These delicious truffles have a beautiful flavour - I think the carrot, cinnamon, orange and chocolate is a divine combination.

Prep Time15

Cook Time45

Total Time1

Course: Dessert, Snack

Servings: truffles

Author: Georgia Harding

Ingredients

Raw carrot cake filling

150 g carrot/s -peeled and chopped into pieces
165 g almond meal (1½ cups)
85 g rice malt syrup, honey or maple syrup (¼ cup)
1½ tbsp ground cinnamon
1 tsp vanilla -powder, extract or essence
1 orange/s -zest (just the orange part, no bitter white pith). You can alternatively use one drop of wild orange essential oil (this adds a gorgeous flavour)
2 tbsp coconut oil -melted
75 g walnuts (¼ cup) chopped

Chocolate coating

200 g dark chocolate -70-85% cacao, broken into pieces
1 tbsp coconut oil

Instructions

Raw carrot cake filling

Place the carrot in a food processor and finely grate (if grating by hand you need to use the absolute finest side of the grater). If using a Thermomix 10 seconds, speed 5.
Add the almond meal, sweetener, cinnamon, vanilla, orange zest (or oil) and coconut oil and mix until well combined. If using a Thermomix 10 seconds, reverse speed 3.
Fold in the walnuts. If using a Thermomix 5 seconds, reverse speed 2.
Roll into balls and place on a tray lined with a baking sheet. If the mixture is too wet to roll into balls, either add a little more almond meal or chill in the fridge to firm. It is a moist mixture (not sticky), but should be able to be formed into small balls (approx. 20).
Place in the freezer for 30 minutes or until firm.

Chocolate coating

To make the chocolate coating, bring a small amount of water to boil in a small pot, then turn off the heat. Place a bowl over it and add half the chocolate. Stir to melt then add the coconut oil.
Add the remaining chocolate and stir until completely melted.

Assemble

Remove the carrot balls from the freezer.
To assemble the truffles, use two forks to toss the carrot balls in the melted chocolate until coated and place back on the lined tray.
Once they are all coated, pop the tray into the fridge for 5 minutes to set. If you'd like, you can drizzle any remaining chocolate across the truffles (as pictured).

Store

In the fridge for up to 3 days or freeze for a couple of weeks.

Notes

Dairy-free

Make raw chocolate to coat or use a dairy-free chocolate.

Nut-free

Sub the almond meal with sunflower seeds, toasted and ground to a meal. Sub the walnuts with whole sunflower seeds.

Coconut-free

Replace the coconut oil with ghee or butter.

Fructose-friendly and vegan

Choose rice malt as your sweetener. Make sure the chocolate is vegan friendly too.

I really hope you LOVE these delicious truffles. To help my recipes to reach more people and support me on my mission to inspire a healthier world, please star rate this (or any other recipe) or leave a comment. It will be very much appreciated. G x

instructions nuts tablespoons dip white chocolate flavors

Smashed Potato Vegetable Bake

March 7, 2018 | Budget Friendly, Make-ahead Meals, Vegetarian, Side dishes

This smashed potato vegetable bake is a deliciously simple recipe perfect for any occasion. With crispy potatoes, roasted carrots, and prosciutto, this dish is is perfect to serve as a side or main.

I originally developed this Smashed Potato Vegetable Bake recipe for WellBeing’s EatWell Magazine – a simple, flavoursome take on meat and three veg (with more of an emphasis on veggies). Trust me, there’s nothing bland about these carrots, peas and crunchy potatoes.

For some reason when I think of meat and three veg I think back to my days living in Ireland and visiting one of my hubby’s distant aunts who would always serve up meat and three veggies for lunch or dinner when we visited. The veg part was always mashed swede (turnip), mashed potato and carrots or peas. I was a pescatarian back then which used to throw her into such a spin (but I was happy and grateful for the veggies which were always well seasoned and slathered in butter, just the way I like them).

I love to make this one tray side dish when I’m entertaining a crowd, it’s a bit more interesting than simple roast spuds.

Health benefits

Packed with potassium-rich potatoes and vitamin A-loaded carrots, this bake supports healthy digestion and immunity. Peas add a boost of plant-based protein, while olive oil provides healthy fats. With variations for different diets, it’s a nutritious and adaptable choice for any table.

Ingredients

This dish features simple, wholesome ingredients like Kipfler potatoes, carrots, rosemary, garlic, prosciutto, and peas. Optional sour cream or crème fraîche adds a creamy finishing touch, but there are easy substitutions for dietary preferences, like cashew cream for a dairy-free option.

How to make this Smashed Potato Vegetable Bake

Start by boiling the potatoes in a pot until just tender, then drain and crush them slightly on a baking tray with olive oil. Add the carrots, garlic, and rosemary, then season and bake until golden. Add the prosciutto and bake until crispy. Finish by scattering defrosted peas over the top and serving with optional sour cream or crème fraîche.

Serving suggestions and how to store

Serve this dish immediately as a side or main course. It pairs wonderfully with a fresh salad or roasted chicken. To make ahead, reheat in a low oven until warmed through. Leftovers can be stored in an airtight container in the fridge for up to three days.

Vary this Smashed Potato Vegetable Bake suit your dietary needs

For a dairy-free option, replace the cream with coconut yogurt or cashew cream. Make it vegetarian by taking out the prosciutto, or go fully vegan by skipping both the prosciutto and dairy, using cashew cream instead. For a garlic-free version, swap garlic for smoked paprika and a pinch of chilli for a flavourful twist.

For more delicious, easy to make healthy side recipes, click HERE.

This Smashed Potato and Vegetable Bake is a simple one dish side that's perfect for a family meal or entertaining a crowd.

Print Recipe

5 from 9 votes

Smashed Potato Vegetable Bake

This bake is such delicious side dish with lots of lovely flavours and textures. It's great to serve at a BBQ or when entertaining a crowd. Check out the variations below for vegetarian and vegan.

Prep Time10

Cook Time50

Total Time1

Course: Side Dish

Servings:

Author: Georgia Harding

Ingredients

12 Kipfler potatoes - scrubbed clean (or any small potato that roasts well)
4 tbsp extra virgin olive oil - extra virgin (or melted ghee)
12 dutch carrots - peeled and trimmed
1 tbsp fresh rosemary leaves - chopped
4 clove/s garlic - crushed
1½ tsp sea salt - or to taste
ground black pepper -to taste
8 slice/s prosciutto
150 g peas (1 cup) frozen
60 g sour cream (¼ cup) or creme fraiche (optional)

Metric - US Customary

Instructions

Pre-heat your oven to 200°C/395°F (fan-forced).
Boil the potatoes until starting to soften (almost cooked through). Depending upon the size of your potatoes, this will take about 10-20 mins.
Drain the potatoes well.
Place 2 tbsp of the olive oil into a large baking tray. Add the potatoes and with the back of a fork, partially crush them.
Scatter over the carrots, rosemary and garlic.
Drizzle with the remaining olive oil and season with salt and black pepper.
Bake for 20 minutes then add the prosciutto and cook for a further 15 mins.
Defrost the peas by sitting them in boiling water. Drain well.
Once the potatoes and prosciutto are crispy, remove from the oven and scatter over the peas.

Serve

Serve immediately with the optional creme fraiche or sour cream.

Make-ahead

Re-heat in a low oven until just hot.

Store

Store in an airtight container in the fridge.

Notes

Dairy-free

Replace the cream with coconut yoghurt or Cashew Cream.

Vegetarian

Simply omit the prosciutto

Vegan

Omit the prosciutto and replace the cream with Cashew Cream.

Garlic-free

Replace the garlic with ½ teaspoon smoked paprika and a pinch of chilli.

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.

I'd love to hear how you enjoy this delicious bake - once again please post your feedback or any questions below G x

Mushroom Lentil Lasagne (to die for)

March 1, 2018 | Budget Friendly, Make-ahead Meals, Pasta and Noodles, Freezable Meals, Vegetarian

I have SO much thyme in my garden at the moment and even though it is just one of many ingredients in this totally divine Mushroom Lentil Lasagne, it was what ultimately inspired this dish. I’m constantly experimenting on delicious ways to win over my meat loving family and this is our latest vegetarian favourite so I thought I’d better share it.

For about 20 years of my life I was a vegetarian, many of those years I was a student also so legumes, being a cheap, healthy source of protein, were my go to. Various types of vegetarian bolognese type dishes were staples for me back than- the base ingredients were similar, always a legume of some kind + vegetables + tomatoes + various herbs and spices depending upon what I felt like.

So in creating my latest vegetarian lasagne, I returned to my tried and tested formula, balancing the flavours of thyme and vegetables until it was perfect – and now it is, so I hope you love it as much as my family does (even the legume fussy one in our household loves this).

For a legume-free vegetarian lasagne, my Pumpkin Lasagne has been a huge hit with the Well Nourished audience too. They are both the best veggie lasagna recipes.

Health benefits

Lentils are a fantastic source of plant-based protein, fibre, and essential nutrients like iron and folate. Mushrooms add depth of flavour and are rich in antioxidants, while the variety of vegetables provide a wide range of vitamins and minerals. This dish supports a balanced, gut-friendly diet.

Ingredients

Key ingredients include Puy lentils, mushrooms, an array of vegetables (onion, garlic cloves, carrots, celery, zucchini, and spinach), and a rich cheese sauce. For a gluten-free or vegan version, variations are provided below.

How to make this mushroom lentil lasagne

To make this vegetarian lasagne is super simple. To make the lentil sauce, begin by sautéing the onions and garlic in olive oil. Add the finely chopped celery, carrots, and zucchini, followed by mushrooms, lentils, tomato paste, stock, and tomatoes. Simmer for about 30 minutes until the lentils are cooked and the sauce thickens. Stir in the spinach to wilt before setting aside.

For the cheese sauce, melt butter in a pot, then whisk in flour to form a paste. Gradually add milk while stirring, allowing the sauce to thicken. Add grated cheese and season with salt and pepper.

If you own a Thermomix, we’ve also included Thermomix instructions for this recipe.

To assemble, layer the lentil sauce and lasagna noodles (sheets) in a baking dish, topping it all off with cheese sauce and extra grated cheese. Bake for 30–45 minutes at 180℃ until the lasagne is cooked through and golden on top.

Serving suggestions and how to store

Serve with a green salad or steamed vegetables for a complete meal. Leftovers can be portioned and stored in an airtight container in the fridge or freezer. Reheat in the oven until just hot.

Vary this mushroom lentil lasagne to suit

For a gluten and grain-free option, use gluten-free lasagne sheets or layer with thinly sliced eggplant or zucchini. For a vegan cheese sauce, steam and puree cauliflower with nutritional yeast, almond milk, and seasoning to create a dairy-free Béchamel. Top with grated vegan cheese. For an onion and garlic-free variation, replace with sautéed fennel, cumin, and chilli powder for a delicious alternative.

Quicker version

If you’re short on time, the lentil sauce can be simply served as a pasta sauce or made into a pasta bake.

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

For more delicious, easy to make healthy lasagne recipes, click HERE.

Mushroom Lentil Lasagne - This Mushroom and Lentil Lasagne is so delicious and is sure to win over meat lovers and fussy little ones. This is one nutrient and protein rich vegetarian meal (with an option for vegans too). It's perfect family food.

Print Recipe

4.74 from 142 votes

Mushroom and Lentil Lasagne (to die for)

This wholesome Mushroom and Lentil Lasagne is a delicious, vegetarian twist on the classic dish. Packed with vegetables and hearty Puy lentils, it’s a great comfort meal that’s both nutritious and satisfying.

Prep Time20

Cook Time1

Total Time1 20

Course: Main Course

Servings:

Author: Georgia Harding

Ingredients

100 g Puy (French) lentils (½ cup approx.)
15 ml extra virgin olive oil -extra virgin (1 tbsp)
1 onion/s -peeled and halved
3 clove/s garlic -peeled and chopped
1 stick/s celery -roughly chopped
2 carrot/s -roughly chopped
1 zucchini/s (medium) roughly chopped
2 bay leaf/s -dried
1 bunch/s fresh thyme leaves - leaves picked off the stems
250 g mushrooms -Swiss brown or portobello
3 tbsp tomato paste
400 ml vegetable stock (or bone broth if not worried about it no longer being vegetarian)
400 g diced tinned tomatoes (or 6 vine ripened roma tomatoes) diced
Sea salt and freshly ground black pepper -to taste
60 g baby spinach -chopped (2 cups)
200 g dried lasagne sheets (see below for GF and GrF)

Cheese sauce (see below for a vegan version)

115 g cheddar cheese (1 cup) grated
30 g butter
55 g wholemeal spelt flour (½ cup)
500 ml milk (of choice) (2 cups) -see below variations
Sea salt and freshly ground black pepper -to taste

Metric - US Customary

Instructions

Pre-heat your oven to 180℃ / 350℉ fan-forced (about 10 minutes before you are ready to bake the lasagne).
I personally like to soak all legumes overnight in water with a splash of vinegar, so do this with the puy lentils if you like (you don't have to, but I'd recommend it).
I used my Thermomix to do all the chopping, but you can easily use a regular food processor or grate/ finely dice all the veggies by hand. No need to wash or rinse the food processor in between each step too.
In a food processor or Thermomix chop your garlic. If using a Thermomix, 5 secs, speed 5 and then add onion 5 secs, speed 4.
Heat a large pan over a low heat and add the olive oil (or you can use ghee or butter if not vegan). Add the chopped garlic/onion and gently sauté whilst processing the other veggies.
Now pop the celery, carrots and zucchini into your food processor and pulse to chop - you are looking for a course consistency so be careful not to over process. If using a Thermomix use the turbo button, quick pulses until the right consistency, about 2-3 should do it look through the lid after each pulse. Alternatively grate the carrot and zucchini and finely dice the celery. Add this to the pan with the onion.
Sauté for a few minutes with the bay leaves and thyme leaves.
Pulse the mushrooms in the food processor until just chopped. If using a Thermomix pulse 1-2 times.
Add them to the pan with the Puy lentils, tomato paste, stock and diced tomatoes. Season, stir to combine and allow to simmer with the lid ajar, stirring occasionally, until the sauce thickens and the lentils are cooked. This will take about 30 minutes.
Once cooked, add the chopped spinach and stir though to wilt it. Taste, adjust the seasoning if you need to (salt brings out the flavour so don't be shy). Remove from the heat and set aside.

Cheese sauce

Grate the cheese (in the processor and set aside).
For the Thermomix method, follow the recipe for Béchamel in your basic cookbook.
In a medium sized pot, melt the butter over a low heat. Remove from the heat and add the flour mixing to combine.
Return to a medium to high heat and gradually add the milk, approx. half a cup at a time mixing constantly. As it heats it will thicken, this is when you should add another half a cup of milk. Do this until all the milk is added and the sauce is thick.
Add about a quarter of the cheese, season with sea salt and pepper to taste, and stir well (reserve the rest of the cheese for the top of the lasagne).

Assemble

To assemble the lasagne, use a medium size baking dish (mine is 25 x 25cm), placing half of the lentil sauce in the base, top with lasagne sheets, then the remaining lentil sauce, another layer of pasta and finish with the cheese sauce and the remaining grated cheese.
Bake for 30 - 45 minute or until the lasagne is cooked through.

Serve

With a big green salad or steamed veggies.

Make-ahead

Re-heat in a low oven until just hot.

Store

Store in an airtight container in the fridge. I store it in a rectangle shaped oven proof glass pyrex or glass lock container so I can simply remove the lid and reheat in the storage container (saves washing up).
Can also be frozen.

Notes

Gluten and grain-free

Choose gluten-free lasagne sheets and for grain free layer with thinly sliced eggplant (aubergine) or zucchini (courgette).

Vegan (dairy-free) cheese sauce

Steam half a large head of cauliflower, then puree with a tablespoon of nutritional yeast, a generous pinch of sea salt and pepper and a splash of almond milk to achieve a Béchamel consistency (thick sauce). Top with grated vegan cheese.

Onion and Garlic-free

Replace both with finely diced fennel sautéed with a pinch of cumin and chilli powder.

All in the Thermomix

I personally used my TMX for all the preparation (chopping) and making the cheese sauce but cooked the lentil sauce in the pan as I prefer the consistency the pan produces (plus the volume of the sauce is pushing the bowl limits). But if you did want to cook it all in the TMX, I'd cook on reverse, speed 1, temp 100, 30 minutes (or until the lentils are cooked through) with the lid ajar.

Enjoy! I'd love to hear how you and your family enjoyed this tasty dish. Please leave a comment and let me know what you think (star rating extra appreciated as that way this recipe will entice even more people).

Savoury Veggie Crackers

February 7, 2018 | Healthy Lunchbox, Savoury Snacks

My kids are big veggie lovers now, but this hasn’t always been the case. One of the tricks that really helped along the way was creating fun, nourishing snacks like these Savoury Veggie Crackers. I’ve written extensively about 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 dedicated to delicious ways to include vegetables in your child’s 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.

Health benefits

Spinach adds a wealth of vitamins and minerals, including iron, calcium, and vitamins A and C. Wholemeal spelt flour provides fibre and complex carbohydrates, while optional sesame seeds and nutritional yeast add extra protein, healthy fats, and B vitamins. These crackers are a wholesome alternative to store-bought varieties, which often contain refined ingredients, vegetable oils and additives.

Ingredients

These vegan crackers feature a base of wholemeal spelt flour combined with pureed spinach, olive oil, and sea salt for a nutritious and delicious dough. Optional ingredients like garlic granules or garlic powder, sesame seeds and nutritional yeast enhance both flavour and nutritional value.

How to make these Savoury Veggie Crackers

To make these crispy crackers, start by blending the spinach and water in a food processor until smooth. Mix in olive oil, salt, sugar, baking powder, and any optional ingredients like sesame seeds or garlic powder. Gradually add the flour, adjusting as necessary until the dough reaches a play-dough-like consistency. Roll the dough out thinly with a rolling pin between sheets of parchment paper, cut into squares with a sharp knife (or a pizza cutter), and bake until crispy.

Serving suggestions and how to store

These dairy-free crackers are a great addition to a snack platter or paired with your favourite dip. Store them in an airtight container for up to a week, or freeze them and pop them into lunchboxes straight from the freezer for an easy snack.

Vary Savoury Veggie Crackers to suit your dietary needs

For a gluten-free or grain-free version, substitute the spelt flour with a gluten-free or paleo flour. These variations may need additional baking time to crisp up properly. If you’re in the mood for something fun and colourful, try replacing the spinach with beetroot for pink crackers. To make this recipe garlic and sesame-free, simply omit those ingredients.

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

For more delicious, easy to make healthy savoury snack recipes, click HERE.

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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4.91 from 10 votes

Veggie Crackers

These Savoury Veggie Crackers are a healthy and tasty snack option, perfect for lunchboxes or as a crispy, savoury bite with dips or spreads. Made with spinach (or beetroot) for a vibrant colour and a boost of nutrients, these crackers are packed with flavour and can easily be adapted to suit different dietary needs.

Prep Time10

Cook Time25

Total Time35

Course: Snack

Servings: crackers

Author: Georgia Harding

Ingredients

60 ml water (¼ cup)
50 g baby spinach (2 large handfuls)
1 tbsp extra virgin 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). 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.

Healthy Chocolate Caramel Muesli Bar

January 24, 2018 | Healthy Lunchbox, After School Snacks, Baked Sweets

I have a sneaking suspicion that this weeks Chocolate Caramel Muesli Bar is going to be popular. I’ve had a few requests for a healthy caramel slice recipe and though it looks nothing like the sugar laden three layer slice, it is a super delicious, nourishing caramel choc treat.

As a kid I spent every weekend at my nan’s house and we cooked and baked together- a lot! Most of my childhood memories are centred around tending to our chickens and ducks, digging for potatoes (my favourite job as the kids in my favourite Enid Blighton book ‘The Faraway Tree’ used to dig for new potatoes) and long sessions of cooking in her old wood-fired stove, always experimenting, always creating ‘new’ recipes and searching for delicious flavour combo’s.

However as an adult, whilst I’ve always loved cooking meals, it wasn’t until I had kids (and they started school) that I baked again. Once my youngest noticed all the biscuits and crackers her friends had in their lunchbox (and wanted the same) I realised the only thing I could do was to get my bake on again. The rest they say, is history!

A healthy-ish treat

I always try to inject as much nutrition as I can into all of my recipes, including sweet treats. I’ve made this Chocolate Caramel Muesli Bar wheat-free and nut-free so it’s good for a school lunchbox snack. The seeds and wholegrains really help to add protein, fibre, good fats and a bit of sustenance to this sweet treat. The cacao adds antioxidants, and using rice malt syrup or honey as a sweetener helps avoid the refined sugars typically found in store-bought bars. My kids feel like they’ve hit the jackpot with this slice – it’s a new favourite.

Ingredients

The base of this sticky muesli bar recipe is made with pantry staples including butter, oats, spelt flour, mixed seeds, and cacao powder. The caramel layer is a simple mix of rice malt syrup (or your preferred sweetener), coconut milk, and a pinch of sea salt for balance. It’s all-natural, with no preservatives or artificial ingredients.

How to make Healthy Chocolate Caramel Muesli Bar

To make these bars, you’ll start by cooking a simple sweet caramel sauce in a small saucepan while mixing the base ingredients. Press most of the oat mixture into a baking pan lined with baking paper (parchment paper), layer with the gooey caramel, then crumble the remaining oat mix on top. Bake until golden, let it cool, and refrigerate to firm up before slicing into bars.

Serving suggestions and how to store

These bars are perfect as a snack and in the school lunchbox. Store them in an airtight container in the fridge, or freeze for longer storage—they’re great to pack in a lunchbox straight from the freezer.

Vary this healthy chocolate caramel muesli bar to suit your needs

For a gluten-free version, simply swap the spelt flour for gluten-free flour and the oats for quinoa flakes. To make it dairy-free, replace the butter with coconut oil. You can even add nuts like hazelnuts or pecans for a nuttier twist, or use regular cream if you’re not avoiding coconut.

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

For more delicious, easy to make healthy bars, slices and sweet treats, click HERE.

Chocolate caramel muesli slice - This Chocolate Caramel Muesli Bar is a delicious, nut-free, whole foods lunchbox treat. It's easy to make and has variations for gluten and dairy free too.

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4.80 from 68 votes

Chocolate Caramel Muesli Bar

This healthy Chocolate Caramel Muesli Bar is a delicious, wholesome treat that satisfies your sweet tooth. Packed with oats, seeds, and a thin layer of caramel, it’s the perfect snack for school lunches or a snack. Plus, it's super easy to make!

Prep Time15

Cook Time20

Total Time35

Course: Snack

Servings: slices

Author: Georgia Harding

Ingredients

Base / crumble

125 g butter -cubed
170 g rice malt syrup, honey or maple syrup (½ cup)
½ tsp bicarbonate of soda
120 g mixed seeds (1 cup approx.) I used sunflower seeds and pepitas
120 g wholemeal spelt flour (1 cup)
200 g rolled oats (2 cups) or quinoa flakes (or a mixture)
30 g cacao powder (4 tbs approx.) unsweetened Dutch process or raw

Caramel

115 g rice malt syrup, honey or maple syrup (⅓ cup)
120 ml canned coconut milk (½ cup) preferably full-fat, I use Ayam brand
1/8 tsp sea salt

Instructions

Pre-heat the oven to 180℃ / 350℉ (fan-forced).
Begin with the caramel.
In a small saucepan mix the sweetener, coconut milk and sea salt and bring to a bubbling simmer. Simmer rapidly (it looks a bit foamy on top) for about 10 + minutes or until the caramel starts to thicken. Remove from the heat and allow to cool (it will further thicken as it cools).
Whilst the caramel cooks/cools, make the slice.
In a small pot melt the butter and sweetener, mixing to combine. Add the bicarb and stir well.
Place the seeds in a food processor and grind into a meal. Add the flour, oats (or quinoa flakes) and cacao and mix until well combined.
Add the butter/ sweetener mix and process to combine. The mixture should come together into a coarse dough.
Line a small tin (27cm x 18cm) with baking paper. Press ⅔ of the mixture into the base of the tin and press down very firmly with wet hands. I like to make sure the outer edges sit a little higher than the middle so I get an even coverage without the caramel making its way down the sides.
Top with the caramel. It is not a thick layer as a traditional slice would be, rather a randomly gooey, thin layer. More caramel means a lot of sugar which is why I've kept it minimal.
Crumble the remaining dough over the caramel pressing lightly.
Bake for approximately 20 minutes or until just golden brown.
Allow to cool in the pan, refrigerate until firm and then cut into slices (chilling it allows for it to be sliced without crumbling).

Thermomix Method

Caramel

Heat the sweetener, coconut milk and sea salt, 10-15 minutes, temp varoma, speed 3 (cap ajar or off so the steam can escape) or until it thickens (this can vary a bit). You can set this aside to cool and use the bowls without washing it.

Base

Grind your seeds and set aside. No need to rinse the bowl.
Melt the butter and sweetener 1 minute, temp 90, speed 3 or until melted and combined. Add the bicarb and mix 5 seconds speed 3.
Add the rest of the base ingredients and the butter/sweetener and mix 15 seconds, speed 4. You may need to scrape the sides a few times to fully combine.
Assemble as above.

Store

Airtight in the fridge or freezer. You can pack in school lunch boxes from frozen.

Notes

Gluten-free

Substitute the spelt for gluten-free flour and the oats with quinoa flakes (rolled quinoa). Many fans have reported this is great made with buckwheat flour.

Dairy-free

Substitute the butter with coconut oil.

Vegan

Chose rice malt or maple syrup as your sweetener. Substitute the butter with coconut oil.

Nutty

The seeds can be substituted with any nuts. I love this with chopped hazelnuts or pecans or walnuts.

Coconut-free

Replace the coconut milk in the caramel with regular cream.

After more healthy lunchbox inspiration?

My best selling ebook The Well Nourished Lunchbox has you covered and is choc-a-block full of healthy lunchbox inspiration - and not just sweet but heaps of savoury crackers, sandwich-free lunch recipes and so much more. In fact, it's 150 pages of goodness!

Click HERE to find out more about this fabulous ebook (and read the many, many reviews).

I'd love to hear how your kids like this slice? I have a feeling it is going to be very popular. Comment and/or rate this recipe below (it really helps my recipes to reach more people so thanks in advance).

Detox Ice Blocks

January 10, 2018 | After School Snacks, Ice-blocks

At this time of year, I’m trying my hardest to wean myself and my kids off the sweet stuff (it’s been a very indulgent festive season) while really refocusing on including as many veggies in our diet as possible. One of my favourite ways to do this is with these detox ice blocks – a simple, refreshing treat that feels indulgent but is actually packed with goodness. Right now my main aim is to load as much nourishment into our meals and snacks as possible, leaving little room (or desire) for anything else. The plan is to have us all back on track in time for school to start again in a couple of weeks (read more here about why kids fall into the trap of craving processed foods).

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. I freeze these in my low tox stainless steel iceblock moulds.

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’.

Ingredients

The key ingredients in this refreshing treat include beetroot, strawberries or raspberries, banana, zucchini, and coconut water. You can customise it by adding a protein powder for an extra boost, swapping the coconut water with nut milk, or using full-fat natural yoghurt for a creamier texture. This versatile recipe can also be made without banana by using mango instead.

How to make Detox Ice Blocks

To make these healthy treats, simply blend the beetroot, berries, banana, zucchini, and coconut water in a high-speed blender until smooth. Pour the mixture into ice block molds and freeze until set. If you’re using a Thermomix, blend on speed 9 for about 60 seconds, scraping the sides as needed.

Serving suggestions and how to store

Once set, these ice blocks make a delicious and hydrating snack or treat. Store any leftovers in the freezer, and enjoy them whenever you need a refreshing detox boost. You can also make a batch ahead of time for a week’s worth of healthy snacks.

Vary Detox Ice Blocks to suit your dietary needs

This detox ice block recipe is easy to adjust for various dietary needs. For a coconut-free version, simply swap the coconut water for nut milk. If you’re looking for a creamy version, replace the coconut water with full-fat natural yogurt or coconut yogurt. You can also replace the banana with mango for a different twist, or add a scoop of clean protein powder for an extra protein boost.black pepper, lemon juice digestion immunity vitamin c flavor ice cube tray ice cubes compounds favourite way fresh

These Detox Ice Blocks include 2 serves of veggies and are perfect for a refreshing, nutrient-packed treat.

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5 from 9 votes

Detox Ice Blocks

These simple ice blocks include two veggies in this delicious, nourishing treat.

Prep Time5

Cook Time1

Total Time1 5

Course: Snack

Servings:

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. If using a Thermomix, 60 seconds, increasing slowly to speed 9 (scrape the sides).
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 a wholefoods protein powder. GoodnessMe have a fabulous selection of clean protein powders, you can take a look HERE.

TIPS

I've set these ice blocks in brilliant (and low-tox) stainless steel ice block moulds 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.

Chocolate Fudge Wreath

December 20, 2017 | Holidays & Entertaining, Desserts

I try to make all of my recipes as simple and fuss-free as possible and this decadent chocolate fudge cake is no exception. It has a moist, dense texture and is very, very chocolatey so a little goes a very long way.

I’ve made it festive by creating Chocolate Fudge Christmas Wreath and whilst it looks a bit fussy to make, it couldn’t be easier. It’s certainly not an everyday treat, rather a special occasion dessert.

As I’ve mentioned many times, my nan instilled a love of cooking in me from a very early age. My earliest memories of my childhood are of cooking with her in her big old kitchen (which was complete with a wood fired oven). I also remember cooking with chocolate, always Plaistowe’s dark chocolate as she had worked for many years in the Plaistowe’s Chocolate Factory in West Perth (so I’ll attribute my love of dark chocolate to my nan also). This recipe is based on one of her go-to cakes, she called it the ‘fours’ cake as it has four ingredients, 4 blocks of chocolate, 4 eggs and a cup each of cream and caster sugar. Cooking it in a ring tin I find helps this dense cake set best.

This recipe is right up there with my Raspberry Coconut Slice for taking me back to my nans kitchen and the endless hours we spent tinkering there. I don’t make this very often as the sweet stuff doesn’t sit too well with me these days, but if I have a big crowd to impress with an indulgent but easy to make dessert, then this is an absolute fave. I hope you love it too.

Health benefits

Using dark chocolate with a high cocoa content provides antioxidants and is lower in sugar than milk chocolate. Coconut milk adds creaminess while offering healthy fats, and eggs contribute to the cake’s structure, providing protein.

Ingredients

There’s just four ingredients in this chocolate fudge cake recipe include dark chocolate, coconut milk, and a choice of sweetener (rice malt syrup, honey, or maple syrup). The cake is topped with whipped cream, fresh berries, and a berry sauce, making it an indulgent yet balanced dessert. Optional ingredients like roasted hazelnuts or liqueurs like Frangelico can elevate the flavour even more.

How to make this chocolate fudge wreath

Start by melting the chocolate, coconut milk, and sweetener together, then blend in the eggs to create a smooth batter. The cake is baked in a steam bath, which helps it stay moist and fudgy. Once cooled, invert the cake onto a serving platter and decorate with whipped cream, berries, and mint leaves. Serve with a side of fresh berry sauce.

Serving suggestions and how to store

This chocolate cake is best served at room temperature to allow the rich chocolate flavours to shine. Pair it with the berry sauce to balance the richness. Store any leftovers in an airtight container in the fridge for up to a week, or freeze for longer storage.

Vary this chocolate fudge to suit your dietary needs

For a dairy-free option, use dairy-free chocolate and serve with coconut cream or coconut yogurt. If you’re coconut-free, simply replace the coconut milk with regular cream. You can also make an adult version by adding a splash of Frangelico or Kahlua for a boozy twist. This really is the best chocolate cake recipe.

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

For more delicious, festive healthy dessert recipes, click HERE.

Healthy Chocolate Fudge - four ingredients for a great Christmas dessert

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4.77 from 47 votes

Chocolate Fudge Wreath (four ingredient dessert)

This Chocolate Fudge Wreath is a decadent and rich dessert that's perfect for festive celebrations or any special occasion. The combination of dark chocolate, coconut milk, and eggs creates a dense, fudgy cake that pairs beautifully with a fresh berry sauce and whipped cream. With its festive wreath shape, this dessert is sure to be a showstopper at your table.

Prep Time10

Cook Time45

Total Time55

Course: Dessert

Servings:

Author: Georgia Harding

Ingredients

400 g dark chocolate – broken into pieces
270 ml canned coconut milk – full-fat
85 g rice malt syrup, honey or maple syrup (¼ cup)
4 egg/s – large

Topping

300 ml cream -whipped
185 g strawberries or raspberries (1½ cups) for berry sauce
Fresh berries and mint leaves -to decorate

Metric – US Customary

Instructions

Preheat your oven to 180°C/350℉ (fan forced).
Grease a ring cake tin really well (with butter or coconut oil). In this pic I used a 25cm bundt tin. If your tin is old or not non-stick, you may want to add in baking paper tags to help to leaver it out of the tin.
Bring a small pot of water to boil, turning it down to a low simmer. Place the chocolate, coconut milk and sweetener into a large stainless steel bowl and sit over the pot. Stir until the chocolate has melted and the ingredients are well combined. Remove from the heat and set aside, allow to cool to luke warm.
Once it's cooled (enough so you can hold your finger in the mix (I know you want to lol), beat the eggs into the chocolate mixture and mix until well combined.
Pour the mixture into your prepared, well greased ring tin. Place the tin in a deep roasting dish and pour hot water into the roasting dish until the water level is about half to two thirds the way up the sides of the ring tin. You are making a basic steam bath here and the moist air helps this cook through, whilst keeping it lovely and moist.
If you happen to have a ‘steam’ oven, you can simply cook it in this (without the steam bath).
Bake for about 35-45 minutes or until the batter is set firm.
Leave to cool at room temperature then store in the fridge overnight or until ready to serve.
Once ready to serve, bring back to room temperature and remove from the tin by inverting onto a serving plate. If you have trouble removing, shake the tin and sit the tin in hot water for a minute to loosen it. I just jiggle/ tap it on the bench and sit in hot water until it releases (be patient, it can take a few tries).
Make a berry sauce by blending the fresh strawberries and/ or raspberries until smooth. You can strain the seeds from the coulis if you prefer a very smooth sauce (I personally don't bother). Put aside in a small serving jug (this can also be made ahead if you like). This sauce really helps cut through the richness of the cake.
Now get creative and decorate the wreath with whipped cream, berries and mint.
Serve with the berry sauce in a side jug immediately (or return to the fridge again until ready to serve).

Thermomix Method

Preheat your oven to 180°C/350℉.
Grease a ring cake tin really well (with butter or coconut oil).
Grate the chocolate 30 seconds speed 8. Add the coconut milk and sweetener and heat 50℃, 2 minutes, speed 5.
Once the mixture has cooled a little (to 37), add the eggs and mix 30 secs, speed 4 or until well combined.
Follow the rest of the method above.

Store

Store in an airtight container in the fridge or freezer.

Notes

Dairy-free

Use a dairy-free chocolate and serve with coconut cream or coconut yoghurt.

Coconut-free

Replace the coconut milk with cream.

Hazelnut

I sometimes add roasted hazelnuts. Roast the nuts and then rub the skins off before roughly chopping and stirring into the batter. You can use any nut, but I think chocolate and hazelnut are a match made in heaven.

Adult version

I have also made this over the years with Frangelico and Kahlua – 30-60ml mixed in with the eggs.

I’d love your feedback on this beautiful recipe. Wishing you a very Merry Christmas – I hope you have found loads of deliciousness here at Well Nourished to inspire a wonderful Christmas Day feast!

Self Saucing Ginger Puddings

December 13, 2017 | Holidays & Entertaining, Desserts

I love food traditions! However try as I will, I really struggle with eating Christmas pudding. I love a good dessert on special occasions, but the pud leaves me zapped of energy, unable to focus and mentally flat. Not the nicest way to end Christmas festivities! So this week I thought I’d share how I offset a spike in blood sugar with this protein rich dessert whilst still enjoying these decadent Self Saucing Ginger Puddings.

What causes ‘that’ feeling after dessert

So why does Christmas Pudding (and many other high sugar desserts) leave most people feeling rotten? When you eat a really sweet dessert (highly refined carbohydrate), your body responds by producing a large amount of insulin to remove the glucose from your bloodstream, directing it into muscle, fat, liver and various cells to be metabolised (so your body can use it for fuel).

Once this sudden influx of insulin has done it’s job, your blood sugar drops suddenly and at this point you will be left feeling flat and lacking energy. Soon after, you’ll possibly feel hungry again or crave more sweet stuff so the cycle is repeated leaving you physically and emotionally labile. One minute you’re up, next you’ll come crashing down.

Note- I’m not talking in terms of diabetes here, rather an otherwise healthy persons response to high sugar foods.

How to have your dessert, minus the mood and energy swings

So if you enjoy a little sweet treat every now and again (it’s Christmas after all), your best bet is to design it so that the amount of insulin released is more gradual. A lower-sugar dessert made with high-fibre whole foods (as opposed to highly refined carbohydrate), a complete protein and good fats is a great place to start. This combination of food groups helps to temper the breakdown of carbohydrate and conversion to glucose so you don’t feel the highs and lows previously described.

I add a wholefoods protein powder to my desserts as it provides fibre, a complete source of protein and good fats to both nourish and help my blood sugars remain stable, whilst I, enjoy a delicious dessert (without an energy crash, mood swings and brain fog).

The vast world of protein powders

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

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

What to look for when choosing protein powders

When choosing a wholefood-based protein powder, there are several key factors to consider to ensure you’re getting a good-quality and effective product:

Ingredients: Look for a protein powder that is derived from wholefood sources, such as pea protein, brown rice protein (preferably non GMO, sprouted and fermented), hemp protein, or a blend of these. If you’re okay with dairy, choose a Whey based protein powder, ensure it is grass-fed and/or organic. Avoid products with additives, artificial flavours, excess sugar or artificial sweeteners.

Nutritional Profile: Assess the nutritional content beyond just protein. Look at the levels of essential amino acids, vitamins, and minerals present in the powder. A good wholefood-based protein powder will offer a range of nutrients beyond just protein.

Allergen Information: Consider any allergies or dietary restrictions. Wholefood-based protein powders are often suitable for those with common allergies (e.g., dairy, soy, gluten), but always check the label for potential allergens.

Taste and Texture: Personal preference matters too. Choose a protein powder that tastes good to you and mixes well with your favourite fruits and fluid (I love making smoothies with coconut water and yoghurt) or add protein powder to recipes like pancakes, overnight oats or chia puddings. Some wholefood-based powders can have a grainier texture, which may be a consideration.

By considering these factors, you can select a wholefood-based protein powder that aligns with your dietary preferences, nutritional needs, and taste preferences, ensuring you get the most out of your protein supplement.

GoodnessMe have a fabulous selection of clean protein powders, you can take a look HERE.

Ingredients

This recipe uses butter or macadamia nut oil, milk (regular or plant-based), an egg, coconut sugar, fresh ginger, cinnamon, wholefood protein powder, wholemeal spelt flour, baking powder, and sea salt. For the self-saucing syrup, you’ll need rice malt syrup, honey, or maple syrup combined with hot water.

How to make these self saucing ginger pudding

To prepare these ginger self saucing puddings, start by blending the butter, milk, egg, coconut sugar, ground ginger, and cinnamon until frothy. Add in the rest of the dry ingredients including the protein powder, flour, baking powder, and salt, mixing until just combined. Pour the batter into greased ramekins and place them on a baking tray or sit them in a baking dish. Prepare the syrup by mixing your choice of sweetener with boiling water and pour it over the batter mixture. Bake at 180℃ (fan-forced) for 20-25 minutes, until the tops are golden and crisp, with a sticky sauce at the base. If you own a Thermomix, we’ve also included Thermomix instructions for this recipe.

Serving suggestions and how to store

Serve these self saucing ginger puddings hot out of the oven, ideally with a dollop of double cream or coconut cream and fresh berries for added flavour and colour. Leftovers (if any!) can be stored in the fridge and gently reheated, though they’re best enjoyed fresh when the sauce is still warm and gooey.

Vary these self saucing ginger puddings to suit

For gluten-free self saucing puddings, swap the spelt flour with a gluten-free flour blend. To make it dairy-free, replace the butter with macadamia nut oil, use a plant-based milk, and opt for a vegan protein powder. If you’d like to skip the protein powder, try ground nuts or seeds as a tasty alternative.

For more delicious, easy to make healthy dessert recipes, click HERE.

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5 from 5 votes

Self Saucing Ginger Puddings

Whilst this Self Saucing Ginger Pudding is satisfyingly sweet, because it contains a nice balance of complex carbohydrate, plenty of protein and healthy fats, it won't leave you feeling low like many desserts - Christmas Pudding I'm looking at you!!

Prep Time10

Cook Time25

Total Time35

Course: Dessert

Servings:

Author: Georgia Harding

Ingredients

80 g butter or macadamia nut oil -melted
120 ml milk (of choice) (½ cup)
1 egg/s -beaten
50 g coconut sugar or rapadura (⅓ cup approx.)
2 tbsp ginger root -finely grated fresh
1 tsp ground cinnamon
60 g wholefood protein powder - vanilla or a neutral flavour
65 g wholemeal spelt flour (see gluten and grain-free below)
Pinch sea salt
2 tsp baking powder

Syrup

85 g rice malt syrup, honey or maple syrup
180 ml hot water (¾ cup)

Instructions

Preheat your oven to 180℃/350℉ (fan forced). Grease 4 ramekins.
In a blender or food processor, mix together the butter, milk, egg, coconut sugar, ginger and cinnamon until well combined and frothy.
Add the wholefood protein powder, flour, sea salt and baking powder.
Mix until just combined (don't over mix or the pudding will become heavy).
Divide the batter between the four ramekins (approx. 1½ cup capacity) and place on a small baking tray (makes it easier to pop in the oven and catches any overflow).
In a small jug make the syrup by combining the sweetener and hot water. Mix to combine and carefully pour over the batter (over a spoon).
Place in the oven and bake for 20-25 minutes or until the puddings are golden and crisp on top. The sauce will be absorbed into the middle and base of the ramekin (forming a lovely sticky syrup).

Thermomix method

Preheat your oven to 180℃/ 360°F (fan-forced). Grease 4 ramekins.
Melt the butter, temp 90, 1 min, speed 4. Add the butter, milk, egg, coconut sugar and cinnamon. Blend speed 1 min, speed 4.
Add the wholefood protein powder, flour, sea salt and baking powder. Mix 3 seconds, speed 2 (you may need to scrape the sides with the spatula to fold the last of the lour through the batter). Don't over mix of the pudding will become heavy.
Divide the batter between the four ramekins and place on a small baking tray (makes it easier to pop in the oven).
In a small jug make the syrup by combining the sweetener and hot water. Mix to combine and carefully pour over the batter.
Place in the oven and bake for 20-25 minutes or until the puddings are golden and crisp on top. The sauce will be absorbed into the middle and base of the ramekin (forming a lovely sticky syrup).

Serve

Enjoy hot out of the oven with double cream and berries.

Notes

Gluten-free

Substitute the spelt with your favourite gluten-free flour mix.

Dairy-free

Replace the butter with macadamia nut oil, choose a dairy-free milk and a vegan wholefood protein powder.

No protein powder

Replace with ground nuts (nut meal) or ground seeds.

I'd love to hear how you like this delicious pudding? It's my families new favourite dessert! Post a comment or a question below.

Lemon Mustard Lentils Cauliflower Carrots & Kale

December 6, 2017 | Budget Friendly, Make-ahead Meals, Vegetarian, Side dishes

This Lemon Mustard Lentils Cauliflower Carrots & Kale dish is a delicious, nutrient-packed meal that’s perfect for any time of year. Whether you’re looking for a quick weeknight dinner or a satisfying side, this dish is both tasty and easy to prepare.

A satisfying meal for me is always about serving a variety of flavours and textures. Whilst I enjoy a good serving of protein, I love to load my plate with loads of plant derived goodness. This Lemon Mustard Lentils, Cauliflower, Carrots, Kale is a super tasty side or a nourishing vegan meal.

Health benefits

If you look closely at the diets of long living cultures around the world, the one thing they have in common is that they all include lots of vegetables in their diets as well as beans, pulses and legumes. Puy lentils are a brilliant source of protein, fibre and many phytochemicals that help to prevent disease. Combined with three veg, spices and olive oil, this really is a very nourishing dish.

If you’d like more inspiration for interesting ways to make veggies shine in all their deliciousness, take a look at my ebook Well Nourished Sides and Salads. It’s just $9.95 and full of goodness that the whole family will love. Click HERE to find out more.

Ingredients

This recipe includes wholesome ingredients like roasted cauliflower, carrots, Puy lentils, and kale, complemented by a mustard marinade made from mustard seeds, extra virgin olive oil, honey, and lemon zest. The dressing is made with fresh lemon juice and garlic, creating a zesty and delicious finish.

How to make this healthy salad

To make this dish, start by preparing the mustard marinade and tossing the cauliflower and carrots in it before roasting until tender and golden. While the vegetables are cooking, prepare the lemon dressing by combining all ingredients in a jar. Toss the cooked lentils and kale with the dressing, then add the roasted vegetables once they’re ready. Serve immediately or store in the fridge for later use.

Serving suggestions and how to store

Serve this Lemon Mustard Lentils, Cauliflower, Carrots & Kale dish as a standalone meal or as a vibrant side to complement any protein. It’s perfect for meal prep, and you can store any leftovers in an airtight container in the fridge for up to a few days. Allow the dish to come to room temperature before serving if you’ve made it ahead.

Vary this to suit your dietary needs

This recipe is easily adaptable to suit various dietary preferences. For a legume-free option, simply swap the lentils for quinoa, rice, or buckwheat. If you need a garlic-free version, replace the garlic in the dressing with a pinch of chilli powder and ground cumin for a warming, spiced twist.

For more easy, delicious and healthy salad recipes, click HERE.

This Lemon Mustard Lentils, Cauliflower, Carrots Kale is a delicious side or vegan meal. A nourishing addition to any healthy dinner table.

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4.84 from 6 votes

Lemon Mustard Lentils, Cauliflower, Carrots and Kale

This delicious vegetarian meal or side is a super nourishing addition to any dinner table.

Prep Time15

Cook Time40

Total Time55

Course: Main Course, Side Dish

Servings:

Author: Georgia Harding

Ingredients

400 g cauliflower (approx. half head)
400 g Dutch carrots - peeled & trimmed to leave 2cm stem
1½ cups cooked Puy lentils (see legume-free below)
1 bunch/s kale - leaves stripped off the stems & torn

Mustard marinade

1 tbsp mustard seeds
2 tbsp extra virgin olive oil - extra virgin
1 tbsp honey (or maple syrup for vegan)
1 lemon/s - zest

Dressing

4 tbsp extra virgin olive oil - extra virgin
1 lemon/s (large) juice and zest
1 tsp sea salt - or to taste
ground black pepper - to taste
1 clove/s garlic - crushed

Instructions

Preheat the oven to 180°C/350°F (fan-forced).
Make the marinade by grinding the mustard seeds using a mortar and pestle (or high speed blender) until the seeds are almost ground. Add the remaining marinade ingredients and mix until combined.
Break the cauliflower into florets and add to a bowl with the carrots. Add the mustard marinade and combine thoroughly so that all the vegetables are coated.
Spread the vegetables out on a baking tray in a single layer and roast for 40 mins, or until the vegetables are tender and just beginning to brown.
Meanwhile, make the dressing. Place all of the ingredients into a jar and shake to combine.
Place the cooked lentils and kale in a serving dish. Pour the dressing over the lentils and kale and toss well. Sit at room temperature whilst the vegetables continue to cook.
When the vegetables are ready, toss them through the lentils/ kale and serve immediately.
You can also make this ahead. Store in the fridge and allow to come down to room temperature prior to serving.

Store

Store in an airtight container in the fridge.

Notes

Legume-free

Replace the lentils with quinoa, rice or buckwheat.

Garlic-free

Replace the garlic with a pinch chilli powder and ground cumin.

I'd love to hear how you enjoy this recipe. Post a comment below and let me know (or even just give it a star rating).

Healthy Gingerbread (and a lovely spice mix to gift)

November 29, 2017 | Healthy Lunchbox, Baked Sweets, Holidays & Entertaining

This healthy gingerbread recipe is a delicious way to bring festive flavours into your home, without the excess sugar and refined ingredients often found in store-bought gingerbread. As well as healthy gingerbread cookies, it makes fabulous gingerbread men and gingerbread houses too. And even though it’s perfect for Christmas, with its nourishing spice blend, you can also enjoy it all year long.

Whilst I was developing the perfect spice blend, I ended up with quite a lot of it. Because there’s only so many gingerbread biscuits a family can eat, I started experimenting with other ways to enjoy this nourishing, healing blend and came up with quite a few yummy drinks and eats.

As usual, I just don’t know where to stop when it comes to sharing yumminess, so, I thought I’d share it all! I think the spice mix would make a lovely gift – especially as it is very hardy and has a very long shelf life.

How would you use it I hear you ask? Here are a few ideas:

Add it to hot chocolate (or even your latte)
Add it to my delicious basic cake mix (think spiced tea cake)
Sprinkle it over baked sweet potato (with a dollop of butter)
Add it to your favourite pancake batter (it could replace the spices in this Carrot Cake Pancake recipe)
Mix it with maple syrup and drizzle it over yoghurt
Add it to my No-bake Muesli Bar (replace the cinnamon)
Or add it to your favourite chocolate bliss ball recipe
Add it to your banana smoothie – a flavour match made in heaven!

Really, the possibilities are endless!

Health benefits

Gingerbread spices like cinnamon, ginger, and turmeric aren’t just tasty, they also offer a range of health benefits. Cinnamon helps stabilise blood sugar, ginger supports digestion, and turmeric provides anti-inflammatory properties. By making your gingerbread at home, you’re avoiding the vegetable oils and high sugar content typically found in commercial versions, giving your body a healthier treat.

Ingredients

The spice mix includes cinnamon, ginger, nutmeg, and clove – ingredients that not only add flavour but also provide nourishment. Combined with wholemeal spelt flour and a natural sweetener like maple syrup, these biscuits are wholesome and delicious without the need for processed ingredients. You can adjust the spice blend to suit your taste, making the gingerbread flavour as ginger-y or mild as you prefer.

How to make healthy gingerbread

Making these spelt gingerbread biscuits is simple. Start by combining your dry ingredients, including the spice mix, flour, and bicarbonate of soda. Then mix the melted butter, milk, and maple syrup before adding the wet ingredients to the dry ingredients to form a dough. Once the cookie dough has chilled, roll it out and use cookie cutters for festive shapes. After baking, allow the biscuits to cool completely before enjoying – they firm up as they cool, making them the perfect texture.

If you own a Thermomix, we’ve also included Thermomix instructions for this recipe.

Serving suggestions and how to store

Enjoy these gingerbread biscuits with a hot cup of tea or even use them as edible gifts during the festive season. Feel free to frost them to make them extra celebratory. Store them in an airtight container in the fridge, or freeze them to enjoy later. They also make great treats for lunchboxes if you’re looking for a healthy snack option.

Vary this healthy gingerbread to suit your dietary needs

To make these gingerbread biscuits gluten-free, swap the spelt flour for almond meal and arrowroot, or use your preferred gluten-free flour. For a vegan option, use coconut oil instead of butter and choose a non-dairy milk. If you’re looking to reduce fructose, replace the maple syrup with rice malt syrup for a low-fructose version that’s just as tasty. They are egg-free so perfect for those with egg allergies.

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

For a healthy Gingerbread Loaf recipe, click HERE.

Or for Gingerbread granola, click HERE.

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4.77 from 67 votes

Healthy Gingerbread (and a lovely spice mix to gift)

This Gingerbread recipe is versatile and delicious. Make it into biscuits, gingerbread boys or girls, or any shape you like really.

Prep Time20

Cook Time10

Total Time30

Course: Snack

Servings: biscuits

Author: Georgia Harding

Ingredients

Spice mix

2 tbsp ground cinnamon
2 tbsp ground ginger
1 tbsp mixed spice
1 tsp ground nutmeg
1 tsp ground clove
¼ tsp ground turmeric
ground black pepper -to taste

Gingerbread biscuit

180 g wholemeal spelt flour (1½ cup) gluten-free variation below
1-2 tbsp spice mix -how much you add depends on how ginger-y you like your biscuits
¼ tsp bicarbonate of soda
Pinch sea salt
50 g butter - melted (¼ cup)
30 ml milk (of choice) (2 tablespoons)
85 g maple syrup (¼ cup)

Instructions

Preheat your oven to 150°C/300°F (fan forced).
In a mixing bowl, combine the flour, spice mix, bicarbonate of soda and salt.
In a blender or food processor, mix melted butter, milk and maple syrup until well combined.
Add the wet to the dry ingredients and mix together until dough forms. If the mixture seems a little wet, add a little more flour, or dry add more milk (it should be like playdough and not stick to your fingers).
Roll into a ball, wrap in baking paper and refrigerate for 30-60 minutes.
If you aren't bothered with shapes, roll the dough into a log, chill and then cut the log into slices (to form round biscuits).
Or to cut shapes, place the dough between two pieces of baking paper and roll to approximately 2-3 millimetres thick. If your kitchen is warm, work quickly as soft dough is hard to shape.
Cut shapes with a cookie cutter, place on a lined or greased baking tray and bake for 10 minutes or until golden (gluten-free may need a bit longer).
Leave on the tray until completely cooled. They firm as they cool.

Thermomix method

Melt butter 1 minute, temp 90 speed 3.
Add the milk and maple syrup and mix 30 sec, speed 4.
Add the dry ingredients and mix 30 sec, speed 4 until a thick dough forms.
Continue as above.

Store

Store in an airtight container in the fridge or freezer.

Notes

Gluten and grain-free

Substitute spelt flour with 180g almond meal plus 2 tablespoons arrowroot powder. Or, for a firmer gluten-free cookie use half buckwheat/almond meal. Alternatively replace the spelt with your favourite gluten-free or paleo flour.

Dairy-free and vegan

Choose a non-dairy milk and replace the butter with coconut oil (it will produce a tougher biscuit once cooled).

Low-fructose

Replace the maple syrup with rice malt syrup as your sweetener.

I'd love to hear how you like this versatile recipe? Also if you can add to my list of ways to use the spice mix, that would be wonderful. Post a comment below or rate this recipe.

Rich Chocolate Tarts

November 15, 2017 | Holidays & Entertaining, Desserts

I can’t quite believe I’m writing this but it’s that time of year – Christmas is fast approaching so I thought it time to roll out a few festive delights, starting with these delicious, easy to whip-up Rich Chocolate Tarts. Who doesn’t love a rich chocolate tart?!

This is a great make-ahead dessert for Christmas day as you can prepare all the components in advance and then assemble just prior to serving. The buckwheat flour makes for a really simple, biscuity pastry crust. I love to use it in gluten-free baking because it is such a cost effective flour. I hope you love it!

Health benefits

This dessert is packed with wholesome ingredients, including buckwheat flour, a gluten-free alternative rich in fibre and nutrients. The cashew cream provides healthy fats, while cacao is a great source of antioxidants. Sweetened naturally with rice malt syrup or maple syrup, these tarts offer a refined sugar-free option.

Ingredients

This recipe includes ingredients such as raw cashews, coconut water, maple syrup or rice malt syrup, and cacao powder, which come together to create a creamy, smooth filling. The chocolate pastry is made with buckwheat flour, butter, coconut sugar, and cacao powder, resulting in a rich, gluten-free base. Fresh fruit like berries or cherries adds a fresh flavour to balance the richness of the chocolate.

How to make these healthy chocolate tarts

To make these tarts, start by preparing the chocolate cashew cream. Blend the soaked cashews with cacao powder, coconut water, and a natural sweetener until smooth and creamy, then set the mixture aside in a bowl. For the pastry, combine buckwheat flour, butter, coconut sugar, and cacao powder to form a dough. After chilling the dough, roll it out and bake it in tart tins. Once the pastry has cooled, assemble the tarts by filling the shells with the chocolate cashew cream. Finish by garnishing with fruit and shaved dark chocolate (optional).

Serving suggestions and how to store

Serve these tarts chilled, garnished with fresh fruit (my favourites are fresh raspberries, blueberries, strawberries and cherries) and shaved dark chocolate (optional). Store them in an airtight container in the fridge for up to two days. Any leftover pastry dough can be refrigerated or frozen for future use.

Vary rich chocolate tarts to suit your dietary needs

This recipe can be adapted to suit different dietary preferences. For a nut-free version of the chocolate filling, replace the cashew cream with whipped cream, crème fraîche, or coconut yoghurt. For a vegan option, use maple syrup as the sweetener, replace the egg with a chia egg, and substitute the butter in the pastry with coconut oil. If you’re short on time, you can use pre-made chocolate shortcrust pastry and fill it with the chocolate cashew cream, crème fraîche or coconut yoghurt for a quick and easy version.

This adaptable dessert is perfect for a variety of dietary needs, ensuring everyone can enjoy this decadent treat!\

For more easy to make, delicious healthy dessert recipes, click HERE.

These Rich Chocolate Tarts are a great make-ahead healthy dessert, perfect for any special occasion or treat!

Print Recipe

4.75 from 8 votes

Rich Chocolate Tarts

A delicious, yet nourishing dessert that is sure to impress the crowds. Remember to allow soaking time for the cashews.

Prep Time20

Cook Time7

Total Time27

Course: Dessert

Servings:

Author: Georgia Harding

Ingredients

Chocolate Cashew Cream

125 g raw cashew nuts (approx. 1 cup) soaked 3-4 hours, or overnight
60 ml coconut water (¼ cup)
85 g rice malt syrup or maple syrup (¼ cup)
2-3 tbsp cacao powder (unsweetened Dutch process or raw)

Chocolate Pastry

280 g buckwheat flour
125 g butter room temperature
80-100 g coconut sugar or rapadura (approx. ½ cup)
2 tbsp cacao powder (unsweetened Dutch process or raw)
1 egg/s

Fruit

1 cup/s fruit -of your choice. I love fresh berries or cherries (think Black-forest flavours)

Metric - US Customary

Instructions

Chocolate Cashew cream

Start with the cashew cream. It can be made a day or so ahead, up to you. Soak the cashews for 3-4 hours or overnight. Drain and rinse.
To make the chocolate cream, blend the soaked cashews in a powerful food processor or high speed blender until a coarse texture. If using a Thermomix 20 seconds speed 4.
Add the rest of the ingredients and blend again until a silky smooth cream is formed. If using a Thermomix 30 seconds, speed 4-5 (you may need to scrape the sides once or twice).
Set it aside until you're ready to serve.

Chocolate Pastry

Pre-heat your oven to 180℃ (fan forced) and grease one large or four small springform tart tins.
In a food processor, combine the butter and buckwheat flour until a crumb like texture forms. If using a Thermomix 20 seconds, speed 4.
Add in the remaining ingredients and mix until the dough forms a disc. If using a Thermomix 30-40 seconds, speed 4. As you mix it it should come together.
Wrap the dough in baking paper and pop in the fridge for 1 hour.
Cut the dough in half (you have enough for two large tarts or 8 small tarts - see tip below). Any leftover dough can be refrigerated or frozen until needed.
Roll the dough to about 5mm thickness. It's important to work quickly, especially in a hot kitchen - as the dough softens, it's harder to work with. Cut the pastry to suit the tin you are using. You may need to bring the pastry back together and re-roll to use it all up. You can mend any tears or thin areas by pushing the dough into the tin with your fingers.
Any leftover you can cut into shapes to decorate or just enjoy as biscuits.
Cover the tarts with a sheet of baking paper and weight it to blind bake the shells.
Cook for just 7 minutes for a small tart, 10 for a larger one. Remove from the oven and cool in the tins for a few minutes, then, when cool enough to handle, carefully push out of the base and cool completely on a wire wrack.
Keep in an airtight container in the fridge or freezer until ready to serve.

To serve

Top the shells with the cashew cream and garnish with fruit and shaved dark chocolate (optional, as pictured).

Tip

Individual tarts are most fool proof as the larger tarts can crack when cutting (unless the pastry is cooked perfectly).

Store

Store in an airtight container in the fridge.

Notes

Cheats version

Use the Careme Chocolate Shortcrust for the quickest dessert ever! You can even fill the cases with creme fraiche and fresh fruit for an even quicker dessert (if dairy-free is not a concern).

Nut-free

Fill the cases with whipped cream or creme fraiche or coconut yoghurt (if dairy and nut-free)

Vegan, dairy-free and egg-free options

Choose maple syrup as your sweetener for vegan and replace the egg with chia-egg. Replace the butter in the pastry with coconut oil (this will produce a tougher shell once it cools).

I hope you love this dessert. I'd love to hear what you think, feel free to post a comment below.

Pork and Vegetable ‘Menudo’ Stir-fry

November 1, 2017 | Budget Friendly, 30 Minute Meals, Make-ahead Meals, Pork recipes, Freezable Meals

This Pork Vegetable ‘Menudo’ Stir Fry is a simplified take on the classic Filipino stew, transforming it into a quick, nutritious meal. Packed with vegetables and seasoned with a delicious, savoury sauce, it’s a comforting dish that’s easy to alter to your preferences.

My recipes are generally a reflection of the things my family enjoys eating. One meat we don’t eat a whole lot is pork, mostly because I can’t always source meat I feel is up to standard.

Anyhow, recently my butcher had some locally farmed organic pork mince so I thought I’d take the opportunity to create a pork based recipe for the pork fans out there. My Pork and Vegetable ‘Menudo’ Stir-fry is a easy to make, really tasty stir-fry that has become a new family favourite in the Harding household. Hope you enjoy it too.

Health benefits

This vegetable and pork stir fry recipe is rich in protein from the pork mince and loaded with fibre, vitamins, and minerals from the variety of vegetables. Sweet potatoes provide a good source of beta-carotene, while peas and capsicum add antioxidants. The fish sauce and chicken broth add a delicious flavour while adding a nutritional boost.

Ingredients

The base of this dish is free-range pork mince sautéed with garlic, onions, and a mix of vegetables like sweet potatoes, carrots, capsicum, and peas. A flavourful sauce made with fish sauce, chicken broth, tomato paste, and smoked paprika ties it all together.

How to make this Pork Vegetable Menudo Stir Fry

To make this pork stir fry, start by sautéing garlic and onion in your choice of butter, ghee, or olive oil until softened. Add the pork mince and cook until browned, seasoning with black pepper and fish sauce. Stir in the chicken broth, tomato paste, and smoked paprika, then add chopped tomatoes, sweet potatoes, and carrots. Simmer until the root vegetables are tender, then add capsicum and peas, cooking until the veggies are done but still vibrant. Adjust seasoning to taste and serve immediately in a bowl over rice or cauliflower rice.

Serving suggestions and how to store

Serve this stir-fry hot with brown rice, quinoa, or cauliflower rice for a lighter option. It’s also delicious as a filling for rice paper rolls. Store leftovers in an airtight container in the fridge for up to 3 days or freeze for longer storage. Reheat gently on the stovetop with a splash of water or broth.

Vary this Pork Vegetable ‘Menudo’ Stir Fry to suit

Feel free to experiment with vegetables or substitute the pork mince with chicken, turkey, or diced tempeh for a vegetarian version. Use vegetable stock and replace fish sauce with sea salt for a vegan-friendly dish. For a garlic- and onion-free option, swap the onion with fennel and the garlic with grated ginger.

For more delicious, quick, easy healthy meal recipes, click HERE.

This Pork and Vegetable ‘Menudo’ Stir-fry is a delicious and healthy, easy to make meal that my family absolutely loves.

Print Recipe

4.75 from 8 votes

Pork Vegetable ‘Menudo’ Stir-fry

This pork stir-fry really honours the Spanish and Malaysian influences of Phillipino cuisine. It’s a delicious, easy to make mid-week meal that my family really loves.

Prep Time15

Cook Time15

Total Time30

Course: Main Course

Cuisine: Asian

Servings:

Author: Georgia Harding

Ingredients

2 tbsp butter, ghee or olive oil
3 clove/s garlic -chopped
1 red onion/s -chopped
500 g free-range pork mince (other meat and vego options below)
ground black pepper -to taste
2 tbsp fish sauce
250 ml chicken broth or stock (1 cup)
1 tbsp tomato paste
½ tsp smoked paprika
2 roma tomatoe/s -chopped
2 sweet potato/s (small) peeled and diced
1 carrot/s -peeled and diced
1 red capsicum/s -diced
75 g peas (½ cup) fresh or frozen

Serve

Rice, quinoa or cauliflower rice (to serve)

Instructions

Heat the butter, ghee or oil in a deep pan or wok. Sauté garlic and onion until it starts to soften.
Add the pork mince and cook until brown. Season with ground black pepper and add the fish sauce.
Once the pork has browned, add the chicken broth and bring to a simmer. Sir in the tomato paste and smoked paprika.
Add the tomatoes, potatoes and carrots and simmer until the root vegetables are slightly tender. Add the capsicum and peas. Continue to cook for a few more minutes until all the veggies are tender but not mushy.
Adjust the seasoning to taste.

Serve

Serve immediately with brown rice or cauliflower rice.

Make-ahead

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

Store

Store in an airtight container in the fridge.
Can also be frozen.

Notes

Different vegetables

These are the vegetables that I think work best in this dish. But feel free to mix them up or add in more than the recipe states.

Another meat

This would also be yummy with chicken or turkey mince.

Vegetarian and vegan

Substitute the pork with 1 cup of diced tempeh and ½ cup quinoa and the chicken stock with vegetable stock. For vegan replace the fish sauce with a good pinch of sea salt. My Thai Vegetable Stir-fry is another option too.

Onion and garlic-free

Replace the onion with a small fennel bulb and the garlic with a 1 cm piece of ginger, finely grated.

Seafood-free

Replace the fish sauce with a generous pinch of sea salt.

Tip

Leftovers are a great filling for rice paper rolls for lunch the next day.

I'd love to hear how you like this recipe. Post a comment below and rate this recipe, thanks so much.

Polynesian Coleslaw

October 18, 2017 | Vegetarian, Salads

Polynesian Coleslaw is a delicious take on mayonnaise heavy traditional coleslaws, featuring shredded sugarloaf cabbage, red capsicum, and a rich, nutty dressing. With its mix of fresh ingredients and flavours, it’s a simple and easy side dish for any meal or gathering.

One of my long held nick-names is the ‘Salad Queen’ – I’ve always just loved experimenting with salads. I know a lot of people when planning a meal think in terms of how to turn meat into a meal and the salad or vegetables are secondary. This is why I wrote my ebook ‘Sides and Salads’ – to reverse peoples mindset and make the most important part of any meal (veggies) the hero. Click HERE to shop or find out more.

This Polynesian inspired coleslaw is stand alone tasty. It’s a perfect side for grilled or BBQ’d meats or just add boiled eggs to make it into super quick, tasty meal. Leftovers are also great the next day (we enjoy it wrapped up in rice paper rolls with chicken or tuna).

Health benefits

This coleslaw is packed with nutrients. Cabbage is a powerhouse of micronutrients (vitamins and minerals) and protective antioxidants such as anthocyanins and indoles (studies indicate they are important to protect against various cancers). Capsicum is a fabulous source of vitamin C and the essential fats in the dressing assist the absorption of fat soluble vitamins.

Ingredients

The star of this dish is the sugarloaf cabbage, paired with red capsicum, spring onions, fresh coriander, and toasted sesame seeds. The peanut butter-based dressing adds a creamy, tangy kick, making it irresistibly good.

How to make this easy Polynesian coleslaw

To make this easy coleslaw, start by shredding the cabbage finely and placing it in a large bowl. In a small bowl, whisk together the dressing ingredients, ensuring a smooth and well-combined mixture. Pour the coleslaw dressing over the cabbage and toss to coat evenly. Add the capsicum, spring onions, coriander leaves (cilantro), and optional chilli for extra heat. Finish with a sprinkle of toasted sesame seeds.

Serving suggestions and how to store

Serve this coleslaw fresh as a side dish with your choice of protein (grilled meats, seafood, or tofu). It pairs beautifully with tropical or Asian-inspired meals. Store leftovers in an airtight container in the fridge and consume within 2-3 days for the best texture and flavour.

Vary this Polynesian coleslaw to suit your dietary needs

For a peanut-free version, try using tahini and sunflower seed butter. Replace sesame seeds with chia seeds for a sesame-free option. Swap tamari (soy sauce) for coconut aminos to make it soy-free. If you’re avoiding onion and garlic, use finely diced fennel and grated ginger for a fragrant alternative. Sugarloaf cabbage can be substituted with white cabbage or wombok for a similar texture and taste.

For more easy to make, delicious and healthy salad recipes, click HERE.

This delicious, healthy Polynesian Coleslaw is easy to make and so much better than a traditional coleslaw. Sure to become a favourite.

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4.89 from 18 votes

Polynesian Coleslaw

This Polynesian inspired coleslaw is my families favourite way to enjoy cabbage. The dressing is simply delicious and it’s so quick and easy to prepare.

Prep Time15

Total Time15

Course: Salad

Servings: sides

Author: Georgia Harding

Ingredients

½ sugar loaf cabbage (large) finely shredded (see variations for alternative cabbage below)
1 red capsicum/s (large) sliced
3 spring onion/s -white part sliced
¼ bunch/s fresh coriander leaves -leaves picked
2 tbsp sesame seeds -toasted

Dressing

3 tbsp peanut butter
1 clove/s garlic -crushed
2 tbsp rice wine vinegar (or ACV)
2 tbsp tamari
60 ml water (¼ cup)
chilli flakes -to taste (optional)

Instructions

Place the cabbage in a large salad bowl.
Mix all the ingredients for the dressing together until well combined and then toss through the cabbage.
Add the capsicum, spring onions, coriander leaves and optional chilli. Toss again and top with the sesame seeds to serve.

Store

Store in an airtight container in the fridge.

Notes

Peanut-free

I haven't recipe tested it but you could substitute the peanut butter for another nut butter or for nut-free, substitute with half tahini, half sunflower seed butter.

Sesame-free

Replace the sesame seeds with chia seeds.

Soy-free

Replace the tamari with coconut aminos.

Onion and garlic-free

Replace the spring onion with a small fennel bulb (finely diced). Replace the garlic with 1cm piece off ginger, finely grated.

A note about sugarloaf cabbage

Sugarloaf cabbage is a sweet white cabbage (it's oval shaped like the leaf in the photo). If you can't source sugarloaf cabbage, you can substitute with white cabbage or Wombok (Chinese) cabbage.

I'd love to hear how you like this coleslaw. Post a comment and also remember to 'rate this recipe' (the star rating is a new feature that helps other readers decide what recipes to try).

Potato Pea Spinach Curry

October 3, 2017 | Budget Friendly, Make-ahead Meals, Vegetarian, Side dishes

Potato Pea Spinach Curry is a comforting and versatile dish that’s packed with flavour and is a wonderful addition to your meal rotation. Serve it as a standalone dish or pair it with rice or flatbread for a complete meal.

It’s no secret I’m a huge fan of Indian cuisine. This mild curry brings back memories of breakfast on the beach in Goa, India. This was our staple as we finished-up our backpacking adventure pretty much broke, but milking our last days of travel in a make-shift hut on a gorgeous secluded beach in the south of India. Every morning we ate a potato curry of sorts for brekkie firstly because it was delicious and what the locals were eating, but also it was a dirt cheap, filling start to the day.

These days, far removed from that blissful beach, I make this often as a side dish in the hope there will be left overs for the next days breakfast along with with food memories to deliver me back to India, with sand between my toes.

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.

Health benefits

This curry is rich in fibre, vitamins, and minerals. Potatoes provide energy and potassium, peas are a great source of plant-based protein, and spinach adds a boost of iron and antioxidants. Cooking with spices like turmeric and cumin enhances its anti-inflammatory and digestive properties.

Ingredients

This dish features aromatic spices like mustard seeds, cumin, and turmeric, combined with creamy potatoes, peas, and fresh spinach. A hint of lime and coriander brightens up the dish, making it both hearty and refreshing.

How to make potato pea spinach curry

Begin by sautéing onions in ghee, butter, or olive oil until softened. Add the spices to bloom their flavours, then stir in the diced potatoes, seasoning them generously. Cook until the potatoes are tender, then mix in the spinach and peas until just wilted. Garnish with fresh coriander and serve with lime wedges.

Serving suggestions and how to store

Serve hot, paired with steamed rice, quinoa, or flatbreads for a satisfying meal. Store leftovers in an airtight container in the fridge and reheat gently with a splash of water or broth.

Vary this potato pea spinach curry to suit your needs

For a vegan version, replace ghee or butter with coconut oil. Add protein by including diced paneer, chickpeas, or both. To make it onion-free, sauté fennel instead of onion for a similar sweetness and texture.

For more delicious, healthy vegetarian recipes, click HERE

Potato, Pea and Spinach Curry - This Potato, Pea and Spinach Curry is a really easy to make, delicious curry side dish or main meal. It's gluten, dairy, grain free and vegan.

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4.72 from 7 votes

Potato Pea Spinach Curry

This Potato Pea Spinach Curry is a really easy to make, delicious curry side dish or main meal. It suits gluten, dairy, grain free and vegan.

Prep Time10

Cook Time20

Total Time30

Course: Side Dish

Cuisine: Indian

Servings:

Ingredients

2 tbsp butter, ghee or olive oil
2 red onion/s -sliced
1 tbsp mustard seeds
1 tbsp cumin seeds
1 tsp ground cumin
¼ tsp ground turmeric
4 potato/s (large) peeled and cut to a 1.5cm dice
1 tsp sea salt - or to taste
ground black pepper -to taste
60 ml water (¼ cup) or bone broth if you'd like to make it a bit more nourishing
1 cup/s baby spinach
75 g frozen peas (½ cup)
¼ bunch/s fresh coriander leaves -to serve
1 lime/s -cut into 4 wedges, to serve

Instructions

In a large cast iron or non-stick pan, heat the ghee, butter or oil over a moderate to low heat.
Add the onions and cook until softened (about 3-4 mins).
Add the spices and cook for 1 min.
Turn the heat up a little and add the potatoes to the pan, stirring well to coat in the ghee, onions and spices. Season well with the sea salt and pepper. Cook, stirring, until the potatoes start to caramelise on the outside.
Reduce the heat to low. Add the water, cover and cook, stirring occasionally until the potatoes are cooked through. The potatoes are cooked when a knife passes through them easily.
Once the potatoes are cooked add the peas and spinach and cook for one more minute until the spinach has just wilted.
Top with the coriander leaves and serve with the lime wedges.

Make ahead

Re-heat in a pot over a low heat until just hot. You may need to add a little water or stock to stop it sticking.

Store

Store in an airtight container in the fridge.

Notes

Make a meal of it

Add in diced paneer (Indian cottage cheese available from supermarkets) or add a cup of chickpeas. Add both once the potato is nearly cooked.

Vegan

Replace the ghee/butter with coconut oil.

Onion-free

Replace the onion with one bulb of fennel, diced and sautéed (as with onion).

What are your fondest food memories. Perhaps it's of a dish I could re-create with a healthy spin. Let me know by posting a comment below.

Quinoa Porridge

August 27, 2017 | Breakfast

Quinoa porridge is a creamy, satisfying breakfast that’s naturally gluten-free and packed with essential nutrients. Perfect for a healthy breakfast, it’s a great alternative to traditional porridge and can be customised to suit your taste preferences.

This gluten and grain-free Quinoa Porridge recipe can be as simple as the quinoa and your choice of milk. But it’s much more nutritious and delicious with the optional extras. It’s also a great way to use up left over quinoa. So next time you are planning a quinoa based meal, make sure you cook a bit extra for breakfast the next day. I have included instructions for cooking the quinoa in case you need it.

Quinoa Porridge is a fabulous, protein rich alternative to an oat based porridge. It’s also my next recipe to feature on JamieOliver.com – my twist on Jamie’s Banana and Cinnamon Porridge recipe. Enjoy!

Health benefits of quinoa porridge

Quinoa is a complete protein, making this porridge an excellent choice for starting your day with a nutrient-dense meal. It’s rich in fibre and minerals like magnesium and iron. Pairing it with fruits or nuts boosts its antioxidant and healthy fat content, offering long-lasting energy.

Ingredients

This porridge combines cooked quinoa, milk of your choice (like creamy coconut milk), and a touch of natural sweetness from honey, rice malt syrup, or maple syrup. Optional extras like cinnamon or nuts add depth of flavour and texture.

How to make this quinoa breakfast porridge

Simply heat cooked quinoa, milk, and sweetener on the stove in a small saucepan until warmed through. Add optional spices for an aromatic twist. Top with your favourite fruits or nuts for added crunch and flavour.

Serving suggestions and how to store

Top with nuts or seeds and serve immediately. I also like this served with slightly acidic fruits like citrus, pineapple, kiwifruit, passion fruit or fresh berries (to cut through the creaminess of the porridge). Banana is lovely too. Store any leftovers in an airtight container in the fridge and reheat with a splash of milk before serving.

Vary this quinoa porridge to suit your dietary needs

Opt for dairy-free milk to make it vegan-friendly, and substitute nuts with seeds for a nut-free option. For a low-fructose version, use rice malt syrup and pair with low-fructose fruits like berries. For a protein boost add in a scoop of your favourite protein powder (flavourless or vanilla), or a few tablespoons of the Protein Power Booster. Alternatively add in two whisked egg yolks at the end of cooking. Cooking extra quinoa ahead of time is a great time-saving tip.

This delicious Quinoa Porridge is an easy to make and sustaining start to the day. It suits gluten, dairy & egg-free diets.

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5 from 7 votes

Quinoa Porridge

This delicious Quinoa Porridge is an easy to make and sustaining start to the day. It suits gluten, dairy & egg-free diets.

Prep Time10

Cook Time5

Total Time15

Course: Breakfast

Servings:

Ingredients

2 cup/s cooked quinoa - or ¾ cup uncooked
250 ml milk (of choice) (1 cup)
30 g rice malt syrup, honey or maple syrup (2 tbsp or adjust to taste)

Optional extras

1 tsp ground cinnamon
1 tsp ground cardamom
35 g nuts (¼ cup) of your choice

Metric - US Customary

Instructions

In a small saucepan, place the quinoa, sweetener, optional extras and milk of your choice and heat until just hot (but not boiling).

Serve

Top with the nuts or seeds and serve immediately. I like this also served with slightly acidic fruits like citrus, pineapple, kiwifruit, passion fruit or berries (to cut through the creaminess of the porridge). Banana is lovely too.

Store

Store in an airtight container in the fridge.

To Cook Quinoa (if not suing leftovers)

Firstly rinse the quinoa in a fine sieve really well for at least 1 minute (this removes the bitter saponins from the quinoa). Cook the quinoa by placing it into a pot with 1½ cups of water.
Bring the mixture to a boil over medium-high heat, then decrease the heat a bit to maintain a gentle simmer. Cook uncovered until the quinoa has absorbed all of the water, about 10 to 12 minutes.
Remove the pot from heat, cover, and let the quinoa steam for 5 minutes. This step gives the quinoa time to pop open and the little white spiral to appear. After 5 minutes, remove the lid and fluff the quinoa with a fork. Allow to cool.

Notes

Dairy-free

Make with your favourite dairy free milk.

Up the Protein

To boost the protein, stir through 2–3 tablespoons of the Protein Power Booster, a scoop of your favourite protein powder, or some hemp seeds. You can also whisk in two egg yolks during the final minutes of cooking. I often add a good scoop of this collagen protein—it’s completely flavourless, so it blends seamlessly into any recipe without impacting the taste.

Nut-free

Leave out the nuts and top with a mix of seeds.

Low-fructose

Use rice syrup as a sweetener. Serve with low-fructose fruits such as berries.

Vegan

Choose rice malt or maple syrup as your sweetener.

Time Saving Tip

If cooking quinoa for a meal, always cook up extra to have for breakfast.

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

Rainbow Cheese Crisps

July 26, 2017 | Savoury Snacks

I’m a sucker for good quality cheese, so it’s no surprise these rainbow cheese crisps are one of my favourite snacks to make. Like so many whole foods, I believe cheese has been let down by the food processing industry, which has traded the natural ageing process (so important for digestion and health) for speed and convenience – and that’s when problems arise.

One of my favourite things about cheese is the crispy bits that appear when it oozes out of a toastie or forms that golden layer on top of lasagne or my Vegetarian Shepherd’s Pie. My kids love them too, which usually leads to arguments over who gets the crunchy bits. That’s what inspired me to create these rainbow cheese crisps – a simple savoury snack that captures everything we love about crispy cheese, with the added goodness of colourful vegetables for a nutritious twist.

Health benefits

Not only are these cheese crisps high in protein from the parmesan, but they also pack a nutrient punch from the grated carrot and zucchini. The chia or sesame seeds add a little boost of omega-3s and fibre, making this snack both delicious and nutritious.

I’ve made these with Parmigiano-Reggiano – real parmesan cheese which I’ve discovered over the years that many lactose sensitive people find much to digest than other cheeses. As a general rule, the longer a cheese is aged, the more time bacteria have to break down sugars, resulting in lower overall lactose content. For those with sensitive stomachs, heavily aged cheeses like Manchego and Parmigiano-Reggiano, which are generally aged for at least 18 months, are often well tolerated. Plus, I find a little really satisfies and my whole family just loves the flavour.

As much as I like Parmesan, I also like to inject a little more goodness into the mix, so these crunchy, crispy, cheese bites were born.

This rainbow cheese crisp is a fun and colourful snack, perfect for when you want something crunchy but wholesome. They’re super easy to make with just a few simple ingredients like parmesan cheese and grated veggies. Plus, they’re great for sneaking in extra veggies for the kids while still delivering that cheesy flavour everyone loves.

Ingredients

You’ll need grated parmesan, some carrot and zucchini, and a sprinkle of chia or sesame seeds. That’s it! These simple ingredients come together to create a crispy, cheesy snack that’s loaded with flavour and texture.

How to make rainbow cheese crisps

Start by grating your cheese and vegetables, then squeeze out the extra moisture from the veggies. Mix everything together, shape into thin layers on a baking tray (baking sheet) lined with baking paper (parchment paper), and sprinkle with seeds. Grill for 5-7 minutes until golden and bubbly. Let them cool completely—they’ll crisp up as they cool, and you can even pop them in the freezer to speed up the process.

Serving suggestions and how to store

Serve these gluten-free cheese crisps as a snack on their own, or pair them with dips like guacamole or hummus for a tasty treat. Store in an airtight container in the fridge or freezer for up to a couple of days—just give them a quick freeze if they soften to restore the crunch.

Vary rainbow cheese crisp to suit your dietary needs

If you want to mix it up, try using different vegetables like grated beetroot. You can also switch up the seeds—flax seeds or poppy seeds work just as well. Just make sure the mixture is thin enough so the crisps turn out perfectly crunchy.

For more delicious, easy to make healthy savoury snack recipes, click HERE.

Rainbow cheese crisps - With just 3 ingredients, these Rainbow Cheese Crisps are super quick and really simple to make. They are a delicious snack for veggie reluctant kids too.

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5 from 4 votes

Rainbow Cheese Crisps

With just 3 ingredients, these Rainbow Cheese Crisps are super quick and really simple to make. They are a delicious snack for veggie reluctant kids too.

Prep Time5

Cook Time6

Total Time11

Course: Snack

Servings: crisps

Ingredients

150 g parmesan cheese (1 cup) grated
½ cup/s grated carrot and zucchini (in total not each)
1 tbsp chia or sesame seeds

Instructions

Preheat your oven grill to 150℃/300°F. Line a baking tray with non-stick, baking paper*.
Grate your cheese and vegetables.
In a muslin cloth or paper towel squeeze the grated vegetables to remove a bit of moisture.
Mix the cheese and veggies together and arrange very thin layers on your baking paper (I used an egg ring to shape them).
Sprinkle over the seeds and grill for 5-7 minutes keeping an eye on them so they don't burn (I find grills can vary in temperature so keep an eye on them the first time you make them).
They need to brown and bubble for a minute or two and you'll smell the parmesan cooking when they are ready.
Remove from the oven and allow to cool completely. They will crisp as they cool (pop them in the freezer to fast track them).

Store

In an airtight container in the fridge or freezer for a couple of days.

Notes

Tip

Make sure the mix is very thin and cooked for long enough or they won't be crisp (though still yummy). If they soften, pop them in the freezer for a few minutes to restore a crunch.

*I love the 'If you care' range of toxin free baking paper.

I'd love for you to rate this recipe, or post a comment.

Cumin Scrambled Eggs with Yoghurt, Green Olives and Flatbread

July 13, 2017 | 30 Minute Meals, Vegetarian, Breakfast

These Cumin Scrambled Eggs with Yoghurt, Green Olives and Flatbread is a breakfast that my hubby often makes on the weekend, at least the scrambled egg part. It’s become our new family favourite breakfast and is the next of my recipes to feature on JamieOliver.com – it’s my spin on Jamie’s Silky Masala Eggs.

I think the flavours of the cumin scrambled egg with the yoghurt (or labne), green olives and olive oil are a match made in heaven.

Health benefits

Eggs are packed with high-quality protein and essential vitamins. The addition of yoghurt provides gut-friendly probiotics, while green olives offer healthy fats and antioxidants. Cumin adds digestive benefits and anti-inflammatory properties, making this meal both nourishing and delicious.

Ingredients

To make this dish, you’ll need eggs, cumin, sea salt, black pepper, olive oil or butter, a dollop of thick yoghurt, green olives (sliced), and flatbread (store-bought or homemade). You can add extra herbs or spices to your eggs for an even more flavourful experience.

How to make Cumin Scrambled Eggs

Start by whisking the eggs with cumin powder, salt, and pepper in a small bowl. Heat olive oil or butter in a pan over low-medium heat, then pour in the egg mixture. Stir gently until the eggs are soft and creamy. While the eggs are cooking, warm the flatbread in the oven or on a skillet. Once the eggs are ready, serve them on a plate, topping with a generous spoonful of yoghurt, sliced green olives, and a side of warm flatbread.

Serving suggestions and how to store

Serve the cumin scrambled eggs with yoghurt, olives, and flatbread immediately, garnished with fresh herbs or a drizzle of olive oil if desired. For leftovers, store the scrambled eggs and yoghurt separately in airtight containers in the fridge for up to 2 days. Flatbread can be kept in a sealed bag or airtight container for a day or two and reheated when needed.

Vary this cumin scrambled eggs to suit your dietary needs

For a dairy-free option, replace the yoghurt with a plant-based alternative such as coconut yoghurt or cashew cream. You can also use gluten-free flatbread or substitute with rice cakes or other gluten-free bread if preferred. Adjust the spices according to your taste by adding paprika, coriander (cilantro) or a pinch of chilli flakes for heat.

My Cumin Scrambled Eggs, with Yoghurt, Green Olives and Flatbread is a delicious and nourishing breakfast or anytime meal.

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4.67 from 6 votes

Cumin Scrambled Eggs with Yoghurt, Green Olives and Flatbread

My Cumin Scrambled Eggs, with Yoghurt, Green Olives and Flatbread is a delicious and nourishing breakfast or anytime meal. My whole family adore this recipe

Prep Time20

Cook Time15

Total Time35

Course: Breakfast

Servings:

Ingredients

Spelt flatbread:

180 g wholemeal spelt flour (1½ cups)
1 tsp sea salt
1 tbsp extra virgin olive oil -or melted butter/ghee
60 ml water (¼ cup)
1 tbsp extra virgin olive oil -or melted butter or ghee to cook with

For the eggs:

8-10 egg/s (large)
60 ml milk (of choice) (¼ cup) of your choice
1 tsp ground cumin
¼ tsp ground turmeric
½ tsp sea salt - or to taste
ground black pepper -to taste
120 g labne (or natural yoghurt) (½ cup) or thickset full-fat natural or Greek yoghurt
8 Sicilian green olives
1 tbsp extra virgin olive oil -extra virgin, to serve
1 lemon/s -cut into quarters, to serve (optional)

Instructions

Start with the flatbread. Combine spelt flour and salt in a large bowl. Add the olive oil and mix with your fingers until it’s crumbly (you can also do this in a food processor or Thermomix, 10 sec speed 5). Slowly add water and mix until the dough just comes together (If using a Thermomix, 10 seconds, speed 3). If the dough doesn't come together easily, mix in a little more water, teaspoon by teaspoon.
Turn out the dough onto a lightly floured surface and knead until the dough is smooth and no longer sticks to your fingers, about 2 minutes. (If using a Thermomix, flour symbol, 2 minutes). Cover with a damp cloth and let it rest for 15 and up to 30 minutes.
Whilst your flat breads are resting - in a large bowl or jug whisk the eggs, milk, cumin, turmeric, sea salt and black pepper until the eggs are frothy. Set aside.
Plate up your labne or yoghurt, making a little well in the middle of it to hold a little olive oil. Add the Sicilian green olives and some leafy greens (dressed with olive oil, sea salt and pepper).
Divide the dough into 8 balls. Lightly flour a rolling pin and a clean work surface. Flatten and roll it out, picking it up and rotating it to make sure it isn't sticking, until quite thin and about 15cm in diameter. Repeat with the remaining dough, placing them on baking sheets so they don't touch.
Heat a large cast-iron skillet over medium-high heat and rub with a little butter or oil to coat the cooking surface. Add the flat bread and cook for about 30 seconds to 1 minute each side until slightly puffed. Wrap them in a clean tea-towel to keep warm. Repeat with the remaining breads, stacking and covering them as you go to keep them warm and pliable.
Once the flat bread is cooked, heat a little more oil or butter in the pan and pour in your eggs, folding the mixture over with a wooden spoon. Remove as soon a the egg is just set, taking care not to over cook.
Add the scrambled eggs and flat bread to the plates and serve immediately.
I love to serve with wedges of lemon.

Notes

Dairy-free

Sub the yogurt for coconut yoghurt,omit the milk in the scramble and choose olive oil to cook in/ for the flat bread.

Gluten-free

Sub the spelt for a good quality gluten-free ‘bread’ flour.

Mid-week 'fast' version

We often have this for breakfast mid week and obviously don't have the time to make the flat bread. So we just do the scramble with a dollop of yoghurt on top, drizzle of oil, handful of salad greens and toast. Not as pretty, but tastes as good and it's really quick to make too. We also love kim chi with this.

I can't wait to hear what you think. Post a comment below or rate this recipe.

Salmon and Vegetable Curry

July 5, 2017 | 30 Minute Meals, Make-ahead Meals, Fish & Seafood, Freezable Meals

This Salmon Vegetable Curry is a quick, easy to make delicious meal that even my fish-fussy kids adore. My daughter has become progressively fish fussy as she’s got older. Where she would happily eat all seafood, including slurping back a slimy oyster as a toddler, she now balks at a plain piece of grilled fish. It’s funny because I remember disliking anything fishy as a teenager too, so I can kind of sympathise.

But instead of no longer serving fish to cater to her fussiness, we’ve worked together to find ways of serving it that she enjoys, and this light Salmon Curry is now my whole families favourite way to eat fish. You can certainly make it with any firm white fish, however there’s something about the oiliness of the salmon that sits particularly well with the spices in this mild curry sauce.

It literally takes 15 minutes to prepare and cook so it’s a win win all round.

Health benefits

Salmon is an excellent source of high-quality protein and omega-3 fatty acids, which support heart health and brain function. The vegetables add fiber and antioxidants, while the spices (like turmeric and ginger) provide anti-inflammatory benefits. The coconut milk adds a dose of healthy fats, making this a balanced and nourishing dish. This is one very nourishing meal.

Ingredients

This salmon vegetable curry features diced onions, cloves garlic, and ginger as the aromatic base. Spices like cumin, coriander, turmeric, and black pepper enhance the flavour, while chilli flakes add optional heat. Full-fat coconut milk creates a creamy sauce for the salmon fillet and veggies, with red capsicum (red bell pepper) and green beans adding colour and nutrition. Fresh coriander leaves are used for garnish.

How to make this salmon vegetable curry

To make this salmon curry, begin by heating your chosen fat (butter, ghee, or coconut oil) in a pan, then sauté the onions, garlic, and ginger until they soften. Add tomatoes and spices, cooking briefly to release their aroma. Stir in the coconut milk and simmer for a few minutes. Add the cubed salmon, capsicum, broccoli and green beans, cooking until the fish is done. Garnish with fresh coriander (fresh cilantro) leaves and serve with rice, quinoa, or cauliflower rice.

Serving suggestions and how to store

This gluten-free curry pairs beautifully with steamed brown or white rice, quinoa, or cauliflower rice for a low-carb option. Store any leftovers in an airtight container in the fridge for up to 3 days, or freeze for longer storage. Reheat gently on the stove over low heat until just hot.

Vary this salmon vegetable curry to suit your dietary needs

For a coconut-free version, replace the coconut milk with pouring cream or cashew nut cream. If you’re vegetarian or vegan, swap the salmon for tempeh, firm tofu, chickpeas, or extra vegetables. For an onion and garlic-free version, use finely diced fennel instead of onion and additional grated ginger in place of garlic.

Other variations

You can easily turn this into a chicken curry by substituting salmon with diced chicken, though you’ll need to extend the cooking time to ensure the chicken is fully cooked. You can also switch to a firm white fish like kingfish if you prefer a different seafood option.

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

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Salmon vegetable curry - This healthy Salmon Vegetable Curry takes 15 minutes to prepare & cook and is the most delicious way to eat salmon. It's a fast, nourishing family meal that caters to loads of dietary requirements.

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4.91 from 55 votes

Salmon Vegetable Curry

This healthy Salmon Vegetable Curry takes 15 minutes to prepare & cook and is the most delicious way to eat salmon. It's a fast, nourishing family meal.

Prep Time10

Cook Time8

Total Time18

Course: Main Course

Servings:

Ingredients

1 tbsp butter, ghee or coconut oil
1 onion/s (small) peeled and diced
2 clove/s garlic - crushed
1 tbsp ginger root - minced (on a microplane)
2 roma tomatoe/s - diced
1 tsp ground cumin
½ tsp ground coriander
½ tsp ground turmeric
½ tsp ground black pepper
chilli flakes - to taste
½ tsp sea salt - or to taste
400 ml canned coconut milk
500 g salmon filllet -skinless and cut into 2cm cubes (approx.)
1 red capsicum/s - sliced
100 g green beans - trimmed and halved
1 head/s broccoli - broken into small florets
½ bunch/s fresh coriander leaves - chopped, to serve

Serve

Rice, quinoa or cauliflower rice (to serve)
1 lime (juice to serve)

Instructions

In a pan over medium heat, heat the butter, ghee or olive oil. Add onions, garlic, ginger and cook until starting to soften but not brown.
Add tomatoes, cumin, coriander, turmeric, black pepper, chill flakes and sea salt and cook for about 1 to 2 mins until fragrant.
Add the coconut milk and bring to a simmer for 2-3 mins.
Add fish, capsicum, beans and broccoli and cook for about 5 mins or until cooked through.
Garnish with coriander leaves.

Tip

You can substitute the salmon for a firm white fish too (I love it with king fish).

Serve

Serve with steamed rice or cauliflower rice.
Squeeze over the lime juice.

Make-ahead

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

Store

Store in an airtight container in the fridge.
Can also be frozen.

Notes

Coconut-free

Substitute the coconut milk with regular pouring cream or cashew nut cream.

Vegetarian and vegan

Substitute the fish with tempeh, firm tofu, chickpeas or just extra vegetables.

Onion and garlic-free

Replace the onion with finely diced fennel and the garlic with a 2cm spices of finely grated ginger.

Chicken curry

I've had a few people say they love this as a chicken curry. Swap the fish for chicken (you'll need to cook for longer until the chicken is cooked through).

How do you like this recipe? Post a comment or rate it below to help me to reach more people with my recipes.

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Healthy Hot Chocolate

June 28, 2017 | Drinks & Smoothies

My approach to raising my kids to have a healthy, balanced relationship with food is firmly centred around education, enjoyment and finding the middle ground. Whether it’s encouraging them to experiment with vegetables in smoothies or letting them whip up their own version of a healthy hot chocolate on a chilly day, I’ve always looked for ways to make nourishing choices part of everyday life. When they were little I was very strict, controlling everything that passed their little lips. I just wanted what was best for them (in those early formative years) and to be honest I wouldn’t change a thing.

However, as they grew older and more autonomous, I realised I needed to loosened my control a little. I found they sought to try all kinds of foods including those I wouldn’t ordinarily buy (at playdates and parties mostly). I noticed, the more resistance I showed to them trying ‘junk’, the more they wanted it. After all I’d raised them to be adventurous eaters who just love food – and love food they do.

So once I could no longer control everything they ate, I took a big step back, focussing on feeding them as much good, wholesome food when I was in charge (99% of the time) and let them make their own decisions when they were socialising. They have often made not so great decisions and felt worse for wear after doing so, but I believe that’s how they learn to distinguish what feels good and what doesn’t. As they grow older, I can see they are very in-tune with their bodies and how food makes them feel because I’ve encouraged them over the years to recognise and name those feelings. This is an important skill that even adults sometimes struggle with.

Anyhow, back to the purpose of this post – making a healthy hot chocolate. On one of their first school camps, my kids got to try Milo for the first time. They were impressed, though they also admitted to finding it very ‘rich’ (the word they use for anything that doesn’t sit right other tummy – generally very sweet stuff).

We live in a hot climate so cold drinks are much more appealing most of the year round (my version of an iced chocolate is a favourite and a great way to include avocado). However this winter, we’ve had a few cold days and my kids have taken it upon themselves to invent their own healthy hot chocolate. They love spices and really crave them in the cooler months – it’s like they instinctively know what their body needs to stay well over winter. You can alter the spices to suit your own taste (so if you don’t like ginger, don’t add it), but this is the a nice blend if I do say so myself.

Health benefits

A really great way to move towards a healthier diet is to take foods you or your kids enjoy and add things to make them healthier. So whilst a simple hot chocolate could be just cacao, sweetener and milk, adding spices results in a more medicinal treat.

These spices are all wonderfully supportive to both digestion and the respiratory tract, so are perfect for winter sickness:
Cinnamon – antioxidant, anti-inflammatory, anti-microbial, improves circulation, balances blood-sugar levels
Cardamon – antioxidant, anti-inflammatory, anti-microbial, improves circulation, calming and soothing to the gut
Ginger – improves circulation, anti-inflammatory especially to the gut, respiratory and muscular-skeletal systems
Turmeric – contains powerful antioxidants, anti-inflammatory, anti-microbial and supports liver function (and therefore, digestion)
Vanilla – antioxidant and anti-inflammatory

Ingredients

This healthy hot chocolate recipe combines raw cacao powder or unsweetened cocoa powder with warming spices like cinnamon, ginger, turmeric, and cardamom. The sweetness comes from a natural sweetener like honey, pure maple syrup, or coconut sugar, while the milk can be tailored to your preference, whether it’s cow’s milk, coconut milk, or any nut-based milk.

Instructions to make this healthy hot chocolate

To make this healthy hot cocoa, start by mixing the cacao powder and spices in a mug. Add the sweetener of choice and vanilla extract. Heat milk in a small saucepan over a medium heat. Or use a frother. Pour in a little heated milk, whisk to dissolve the any lumps. Top it off with the remaining milk and serve immediately.

Tip

If you’re looking to reduce sweetness, gradually decrease the sweetener over time, or omit it entirely if you prefer a more intense cacao flavour.

Serving suggestions and how to store

Enjoy this hot chocolate as a cozy drink. You can add a sprinkle of cinnamon to serve or serve with honey sweetened marshmallows. It’s best consumed right away, but if you need to store it, keep it in the fridge and reheat gently before serving.

Vary this healthy hot chocolate to suit your dietary needs

This recipe is already gluten-free. For a dairy-free version, choose a dairy-free milk like unsweetened almond milk, coconut milk, oat milk or your preferred plant based milk. To make it vegan chose a plant based milk and maple syrup or rice malt syrup as your sweetener. To add a little heat, include a pinch of cayenne powder.

Check out the variations below the main recipe for tips on how to adapt it to your specific dietary needs.

Healthy Hot chocolate - This immune supportive, healthy hot chocolate is easy to make and a really delicious hot drink, that the whole family will love.

Print Recipe

4.91 from 20 votes

Healthy Hot Chocolate

This immune supportive, healthy hot chocolate is easy to make and a really delicious hot drink, that the whole family will love.

Prep Time5

Cook Time5

Total Time10

Course: Drinks

Servings:

Ingredients

2 tbsp cacao powder (unsweetened Dutch process or raw)
1 tsp ground cinnamon
¼ tsp ground ginger
¼ tsp ground turmeric
¼ tsp ground cardamom
¼ tsp vanilla -powder, extract or essence
1 tsp rice malt syrup, honey or maple syrup *to taste (or coconut sugar or rapadura)
4-500 ml milk (of choice) (2 cups)

Instructions

Mix the cacao and spices together into a mug or cup.
Mix to combined then divide between the two cups.
Add the sweetener to each cup (if required).
Heat the milk of your choice (I generally use the frother on my coffee machine).
Add a little hot milk to each cup and mix to dissolve the cacao, spices and sweetener. Top with the rest of the milk and enjoy immediately.

Notes

Vegan

To make it vegan chose a plant based milk and maple syrup or rice malt syrup as your sweetener.

Spiced cacao

Add a pinch of cayenne pepper.

Add protein

Add unflavoured collagen protein powder.

Mexican Tortilla Cups

June 7, 2017 | Make-ahead Meals, Freezable Meals, Vegetarian, Breakfast

Mexican Tortilla Cups are a fun, all-in-one delicious meal. Perfect for breakfast, lunch, or dinner, these cups combine black beans, eggs, and a melty cheese topping, all nestled in a crispy tortilla base.

This is one of my favourite recipes to feature on JamieOliver.com. This recipe is my twist on Jamie’s Mexican Omelette wrap and it’s a dish that certainly transcends meals – have it for breakfast, lunch or a fast, healthy dinner.

Do your best to find an additive-free tortilla, as many tend to be a haven for nasty additives, preservatives and vegetable oil. Look for tortillas made from just corn and sea salt.

Health benefits

Packed with protein from eggs and black beans, these tortilla cups provide essential nutrients like iron, fibre, and healthy fats. Adding fresh salsa boosts the dish with vitamin C and antioxidants, supporting a balanced, nourishing meal.

Ingredients

The recipe includes tortillas, black beans, fresh coriander (cilantro), cumin, smoked paprika, eggs, Manchego or cheddar cheese, and a vibrant salsa made from tomatoes, red onion, lime juice, and seasoning.

How to make Mexican tortilla cups

Start by warming the corn tortillas (if they are flour tortilla you don’t need to warm) in the oven or microwave to make them pliable. Then, mash the black beans with coriander and spices and layer them into greased pie dishes (or a muffin tin) lined with the tortillas. Crack two eggs into each cup, sprinkle with cheese, and bake until puffed and golden. While the cups are baking, prepare the salsa by combining diced tomatoes, red onion, coriander, lime juice, and seasoning. Once baked, serve the tortilla cups hot with a generous spoonful of fresh salsa on top.

Serving suggestions and how to store

Serve immediately with salsa, sour cream, guacamole, a side salad or any of your favourite toppings. Store leftovers in an airtight container in the fridge for up to three days. Reheat in a low oven to restore crispness or freeze for longer storage.

Vary Mexican tortilla cups to suit your dietary needs

For a dairy-free option, simply skip the cheese or replace it with nutritional yeast or crushed cashews. If you prefer to avoid legumes, swap the black beans for cooked quinoa or red rice. If you want to make the salsa onion-free, replace the onion with extra cumin and chilli powder. For added flavour and nutrition, top the cups with guacamole. If you want more spice, serve with jalapeños or a smoky chipotle sauce. If you don’t have corn tortillas or need them to be corn-free, any other type of wrap will work as a substitute.

Mexican egg cups - These Mexican Tortilla Cups are my next recipe to feature on JamieOliver.com. They are a healthy simple and delicious breakfast, lunch or dinner.

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4.67 from 3 votes

Mexican Tortilla Cups

These Mexican Tortilla cups are a really tasty, nutritious start to the day and super simple to make. Have them for brekkie, lunch or dinner!

Prep Time10

Cook Time25

Total Time35

Course: Breakfast, Main Course

Servings:

Ingredients

4 corn tortillas (additive-free)
400 g can black beans - drained and rinsed
¼ bunch/s fresh coriander leaves - finely chopped
1 tsp ground cumin
1 tsp smoked paprika
chilli flakes (optional) to taste
Sea salt and freshly ground black pepper - to taste
8 egg/s
25 g Manchego cheese (¼ cup) grated (or cheddar cheese)

Salsa

3 roma tomatoe/s - seeds removed and finely diced
½ red onion/s - finely diced
2 tbsp fresh coriander leaves - finely chopped
1 tbsp lime juice
Sea salt and freshly ground black pepper

Instructions

Pre-heat your oven to 180℃/ 350℉ (fan-forced).
Grease 4 small pie dishes (or large ramekins).
Wrap the tortillas in foil and pop in the oven for 3-5 minutes (you just want to warm them to make them more pliable). Alternatively you could microwave them uncovered for 20 seconds.
In a bowl, roughly mash the black beans with the coriander, cumin, smoked paprika, optional chilli flakes, sea salt and black pepper.
Once the tortillas are warm and pliable, carefully push them into the pie tins.
Divide the bean mix between the tortillas and then crack two eggs into each.
Top with a little grated cheese and bake for 25 minutes or until they puff up in the middle.
Whilst they are baking make your salsa by combining all of the salsa ingredients together in a small bowl.

Serve

Serve hot out of the oven with the delicious salsa on top.
Add optional sour cream or guacamole.

Make-ahead

Re-heat in a low oven until just hot.

Store

Store in an airtight container in the fridge.
Can also be frozen (the tortilla will crisp up only if re-heated)

Notes

Dairy-free

Omit the cheese or replace with nutritional yeast and crushed cashew nuts.

Onion-free

Replace the onion with a pinch of cumin and chilli powder.

Legume-free

Replace the black beans with quinoa or red rice.

Add guacamole

This is delicious with a blob of guacamole which packs even more of a nutritional punch (good fats, fibre, phytonutrients).

Spice it up

Serve with Jalepenos or Chipotle Tabasco sauce.

Don't have tortillas or need it to be corn-free?

You can use any kind of wrap to replace them.

For lunch or dinner

I serve it with a salad of baby spinach leaves, shredded red cabbage, sliced red capsicum and spring onion. Dress with extra virgin olive oil, lime juice (ratio of 2:1), sea salt and pepper.

I'd love to hear how you liked this Mexican inspired recipe, post your comment 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.

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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.