cornfree

Coconut Berry Ice

May 23, 2013 | Drinks & Smoothies

This Coconut Berry Smoothie is one of my favourite icy treats during the warmer months. It combines the creamy richness of coconut with the sweet, tart flavour of berries, creating a deliciously refreshing smoothie or dessert that’s both healthy and satisfying.

Health Benefits of Coconut Berry Ice

This Coconut Berry Ice is more than just a tasty drink, it’s packed with health benefits. Coconut milk provides a rich source of healthy fats and essential nutrients, including potassium and magnesium. Berries are loaded with antioxidants, vitamins, and fibre, which support overall health and aid in digestion. The combination of these ingredients makes this treat a guilt-free way to satisfy your sweet tooth while boosting your nutrition.

Choosing the best ingredients

For the best results, use full-fat coconut milk for a creamy texture and richer flavour. Fresh or frozen berries (like raspberry, blueberry, strawberries or mixed berries) work well in this recipe, just make sure they’re ripe for the best taste. If you prefer a sweeter treat, you can add the sweetener of your choice like honey or maple syrup, but I often find that the natural sweetness of the berries is sufficient.

How to make Coconut Berry Ice

Making Coconut Berry Ice is simple and quick. Start by blending coconut milk and berries in a high speed blender until smooth. For added texture and goodness, you can mix in some chopped nuts or shredded coconut. Any leftovers can be placed into ice cube trays or silicone molds and freeze until solid. If you’re using ice cube trays, simply pop out the cubes and blend them again for a soft-serve texture.

Customising your coconut berry smoothie

Feel free to get creative with your coconut berry smoothie by experimenting with different fruit combinations or adding extras like chia seeds or a splash of vanilla extract. You can also layer the berry mixture with a coconut layer for a visually appealing and delicious twist.

Serving Suggestions

This Coconut Berry Ice is perfect on its own or top it with muesli or granola to make a delicious smoothie bowl. You can also serve it as a refreshing snack or dessert for kids and adults alike. Pour leftovers into popsicle moulds and store in the freezer.

Personal Experience with Coconut Berry Ice

This recipe holds a special place in my heart. Making it with my kids has become a cherished summer tradition. We love experimenting with different berries and flavours, and it’s always a hit at family gatherings. Not only is it a healthier alternative to store-bought ice creams, but it also brings a touch of homemade goodness to our summer days.

Vary this to suit your dietary needs

Check out the variations below the main recipe for tips on how to adapt it to your specific dietary needs. For a dairy-free or vegan option, swap the yoghurt for coconut yoghurt. If you’re nut-free, use ground linseed or chia seeds instead of almond meal. For a coconut-free version, replace the coconut water with your favourite nut milk. And if you’re looking to up the protein, add a scoop of your preferred whole foods protein powder.

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

Coco Berry Ice - This antioxidant loaded, rehydrating coconut berry smoothie makes a delicious breakfast or snack. Great to set you up for a really active day or for sporty kids.

Print Recipe

5 from 1 vote

Coconut Berry Ice

This refreshing Coconut Berry Ice is the perfect, healthy treat for hot days! With just a few simple ingredients like coconut water, berries, and a touch of vanilla, you can whip up this icy snack in no time. It’s a great way to satisfy sweet cravings while staying nourished.

Prep Time5

Total Time5

Course: Drinks

Servings:

Ingredients

350 ml coconut water
100 g berries (1 cup) fresh or frozen
1-2 tbsp LSA -or almond meal
1 tsp vanilla -powder, extract or essence

Optional extras

2 tbsp natural, Greek or coconut yoghurt
1 banana/s

Make a meal of it

2 tbsp homemade toasted muesli

Instructions

Throw it all into a blender or food processor and process at the highest speed until smooth.
If your berries are not frozen, add a little ice also.

Store

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

Notes

Dairy-free and vegan

Replace the yoghurt with coconut yoghurt.

Nut-free

Use ground linseed or chia seeds instead.

Coconut-free

Replace the coconut water with nut milk.

Gluten-free

Omit the muesli or use a gluten-free muesli.

Add Protein

I often add a scoop of wholefoods protein powder. GoodnessMe have a fabulous selection of clean protein powders, you can take a look HERE.

I'd love to hear how you enjoy this refreshing smoothie. Post a comment or question below.

Asian Immune Broth

May 22, 2013 | Soups

This Asian Immune-Boosting Soup is one of my go-to remedies whenever I feel a cold or flu coming on. It’s packed with nutrient-rich ingredients that not only taste amazing but also have powerful healing properties. The flavours are inspired by my love of Asian cuisine, which is known for its balance of taste and health benefits. I especially love that it’s so quick and easy to prepare—ideal for when you’re feeling under the weather.

Health Benefits of Immune-Boosting Broth

This immune boosting soup is a powerhouse of immune-boosting ingredients. Garlic, ginger, and turmeric are known for their anti-inflammatory and antioxidant properties, helping to fight off infections and reduce inflammation. The shiitake mushrooms add an earthy flavour while providing beta-glucans, which support the immune system. If you can find fresh shiitake mushrooms, they are preferable, but dried ones work well too—just rehydrate them in warm water before adding them to the broth. The addition of a home made bone broth enhances the nutrient content, offering collagen and amino acids that aid in gut health and overall wellness. One cup of homemade bone broth has about 10 grams protein.

Ingredients

To make this immune-boosting broth, you’ll need homemade chicken broth or stock shiitake mushrooms, fresh ginger, garlic, and a splash of fish sauce for depth. Optional extras like lemongrass, chilli, and fresh herbs will add even more flavour and benefits.

Instructions to make this immune-boosting broth

Simply simmer your broth or stock, shiitake mushrooms, ginger, garlic cloves, lemongrass, and turmeric in a small pot for 10-15 minutes. Once done, stir in fish sauce and lime juice to taste. Serve it as is or strain off the solids—totally up to you! Fresh herbs and chilli are great for an added kick.

Serving suggestions and how to store

Enjoy this broth on its own or transform it into a hearty meal by adding chicken, noodles, or veggies. Store leftovers in an airtight container in the fridge for up to a week, or freeze for later.

Customising your immune boosting soup

One of the great things about this recipe is how easy it is to customise. You can add other vegetables like bok choy, spinach, or kale to increase the nutrient density. For added protein, throw in some tofu or a poached egg. You can also adjust the seasoning with tamari or soy sauce, and a squeeze of fresh lime juice adds a refreshing tang.

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

Personal experience with this broth

Whenever I make this broth, I feel an almost immediate sense of relief—it’s like a warm, comforting hug from the inside out. It’s my go-to when my family is feeling run down or need a boost, and I truly believe in its ability to support the body’s natural healing processes. My kids have also grown to love it, especially when I add some noodles to make it more like a soup.

Why this broth works

The combination of these powerful, healing ingredients makes this broth a true immune booster. It’s a simple, natural way to support your health, especially during the colder months or when you’re feeling a bit under the weather.

Asian immune-boosting broth with ginger, garlic, and vegetables—packed with nourishing flavors.

Print Recipe

5 from 5 votes

Asian Immune Broth

This Asian Immune Broth is a nourishing, warming soup that’s packed with immune-boosting ingredients like shiitake mushrooms, ginger, and garlic. Whether you’re fighting off a cold or just want a cozy, nutrient-rich meal, this broth has got you covered.

Prep Time5

Cook Time15

Total Time20

Course: Soup

Cuisine: Asian

Servings: small cups

Ingredients

750 ml chicken broth or stock (3 cups) - preferably homemade
10 shiitake mushrooms -sliced (use fresh if available to you, otherwise use dried which are available in the Asian section of most supermarkets)
1 tsp ginger root -finely grated
2 clove/s garlic -peeled and sliced
1 tbsp fish sauce (or sea salt to taste)
½ lime/s -juice

Optional extras

2 stick/s lemongrass -no need to extract the heart, just chop it up roughly
1 red chilli/s (optional)
¼ bunch/s fresh Asian herbs -coriander, Thai basil, mint or Vietnamese mint leaves (added at the end to serve)
1 tsp ground turmeric (or 3-4 slices of fresh root added with the ginger)
4 stem/s kale -chopped (added at the very end)
Any veggies you like really can be included in the mix

Instructions

In a small saucepan place your stock (if it's frozen gently heat it gently to defrost), shitake mushrooms, ginger root, garlic and lemon grass and turmeric (if using) and simmer for 10-15 minutes.
Remove from the heat and add the fish sauce and lime juice and taste, (you can add more of either or both if you feel it needs more salt or acidity).
You can strain off the solids, or I personally just pour them into the bowl or cup to serve as they sink to the bottom anyway. We actually enjoy eating them, hunks of ginger and all.
Add the fresh herbs and chili if you like. Enjoy and feel the benefit!

Store

Store in an airtight container in the fridge or freezer.

Notes

Make it into a meal

Add chicken, more vegetables, noodles or rice to make this into a hearty meal. We love it with red rice noodles and poached eggs for breakfast.

Vegan

Use sea salt instead of fish sauce. Choose a vegetable broth. You can add shredded tofu and vegetables to make a meal of it.

Seafood-free

Use sea salt instead of fish sauce.

Garlic-free

Simply omit the garlic (there is enough flavour to replace it already).

This is delicious, don't you think? Post a comment below with your thoughts.

Download your FREE Immune Health Plan ebook – A practical guide filled with simple tips to help support your immune system so you and your family stay fighting fit this winter.

Bone Broth for the Soul

May 20, 2013 | Digestion & Intolerance, Food as medicine, Soups, Staples

Bone broth is more than just a comforting tonic—it’s a nourishing tradition that has been cherished for generations. I grew up with my nan’s amazing bone broth recipe, and to this day, it remains a staple in my kitchen, particularly during the cooler months. There’s something incredibly soothing about a warm bowl of bone broth that not only satisfies the soul but also offers a wealth of health benefits (especially for the immune system and for gut health).

I believe it is the king of nourishment, nutrition, healing and repair and, it takes only a couple of minutes to prepare!

A powerful remedy

The use of bone broths to heal and nourish is steeped in history – chicken broth or ‘Jewish penicillin’ was considered a powerful remedy to fight a respiratory infection. This is due to many factors including the presence of the powerful immune boosting fat palmitoleic acid, found in the fat of the chicken. In Chinese medicine, bone broth is considered a potent digestive and blood tonic. I could write pages on the health benefits of bone broth, it is really THAT good. Here, I’m going to focus on chicken broth though the many healing benefits are common to all meat-based stocks.

Sadly, with the advent of processed ‘stocks’ and stock cubes, bone broths have all but disappeared off the menu in most family homes. Unfortunately, these processed varieties yield none of the nourishment or healing qualities of the real thing. It’s time to pull out your biggest pot and start simmering!

The Health Benefits of this homemade Bone Broth recipe

Well getting back to digestion, bone broth is not only a very rich source of many bio-available minerals (especially calcium and trace minerals), but it also contains other nutrients which repair the gut, further assisting digestion and all of the other important roles the gut plays.

Bone Broth is a concentrated source of gelatin which is essential for repairing the gut wall. If you suffer from any digestive complaints, food sensitivities, allergies, mood disorder or suffer from an autoimmune condition – then you need to consume bone broths regularly. Gelatin is what makes the broth wobbly or congealed. The gelatinous consistency of your broth (when cold), lets you know you have succeeded in extracting as much of the good stuff as possible!

Bone broth also provides your body with a group of protein rich collagens known to reduce inflammation and maintain and promote joint function and repair. You would have heard of glucosamine and chondroitin perhaps, which are two of the many collagens found in bone broth. These collagens are not only plentiful in bone broth, but they are delivered in a form that your body is able to absorb and benefit from directly. It’s much more beneficial and allot cheaper than supplementation. One cup of homemade bone broth has about 10 grams of protein.

In a last ditch attempt to get you consuming bone broths, I am going to appeal to your sense of vanity! It is not only the joints that love and need collagen but the hair, skin and nails. Seeking everlasting youth? Then this may just be your answer.

As well as collagen and gelatin, bone broth contains the amino acid glycine. Your liver is reliant on the availability of glycine to break down toxins. Drinking bone broth is not only incredibly nourishing, healing and repairing but also detoxifying to your body.

Forget super foods from some far away place, bone broths tick all the boxes and at a fraction of the price. For a real immune boost, see my recipe for my Asian Immune Boosting Broth.

Choosing the Right Ingredients

You’ll need organic chicken carcasses, wings, feet, or necks, along with vegetables like carrots, celery, onion, and garlic. Apple cider vinegar is the key to extracting the gelatin and minerals like magnesium and calcium from the bones, while optional extras like dulse flakes, black peppercorns and herb stems add even more goodness.

The best part about making a batch of bone broth is that it’s all the cheap cuts of the chicken, that give the best result. But just one word of warning. Use only the very best quality produce. You don’t want to extract a heap of toxins from the bone, its counter productive. You may pay extra for organic varieties, but the cheap bits (feet, wings, necks) really aren’t expensive at all. Investigate sourcing organic offcuts at your local butcher, I think you’ll be surprised how affordable they are.

Cooking Tips for a Rich, Delicious Broth

Pop all your ingredients into a large pot, fill with water, and bring to a boil. Once boiling, reduce the heat and let it simmer with a lid on very gently for 12 to 24 hours to extract all the nutrients. If the liquid is reducing (the water level goes down more than an inch) it is probably simmering too high. It should only just be bubbling ever so slightly so make sure it’s on a very low heat. After simmering, strain out the solids, season to taste, and store for future use.

To make a truly rich and nourishing bone broth, it’s important to simmer the bones slowly over a long period—typically 12-24 hours for chicken, turkey or fish bones (the longer the better). If you are making broth with lamb or beef bones, simmer for 24-48 hours to make a delicious beef broth or lamb broth. This slow cooking process extracts the maximum amount of nutrients from the bones. Adding a splash of apple cider vinegar helps to draw out the minerals from the bones, enhancing the broth’s nutritional value.

It is also possible to cook bone broth in a slow cooker, pressure cooker or instant pot, you’ll just need a large enough pot to accomodate all the bones.

If your broth is not wobbly once chilled, it’s still very beneficial. But perhaps next time increase the bone to water ratio (so add more bone) and ensure lots of gristly bits are included (I find feet and necks and wings are the best bones to make really wobbly, gelatinous broth).

Once chilled a layer of fat will form on top of the broth. It’s usually minimal for chicken broth so I just mix it through on using it. The lamb and beef bone broth has much more fat so I usually skim it off into another jar and use the fat to roast veggies.

Bone Broth Variations

Feel free to customise your bone broth by adding different herbs and vegetables. I often throw in a couple of carrots, celery sticks, and a bay leaf or two, but you can experiment with garlic, onions, parsley, and even a bit of ginger for added flavour and health benefits. I personally don’t add lots of strong flavours to my broth like ginger in case I want to use it in say an Italian flavoured meal.

Storing and Using Bone Broth

Bone broth can be stored in the fridge for up to a week or frozen for longer periods. I love having a stash of bone broth on hand for soups, stews, or just sipping on its own. It’s also a wonderful base for cooking grains or making sauces. I freeze it in recycled glass jars and also ice cube trays for recipes where only a small amount is required.

Personal Experience with Bone Broth

I’ve found that drinking bone broth regularly (or including it in my recipes) has made a noticeable difference in my overall well-being. Not only do I feel more energised, but my skin, hair, and nails have also benefited from the collagen-rich broth. It’s my go-to when anyone in the family feels run down or needs an extra boost of nourishment.

My simple routine to make chicken bone broth

There are many ways to make chicken bone broth but this is the way I find easiest and one I can incorporate into my routine:

Firstly, I buy a big organic chicken to roast for dinner. I bake up a storm and when I remove it from the oven, I collect any juices from the cavity (into a large bowl).
Then once the flesh has been served up in a delicious meal, I take the stripped carcass and even all the bones left over on the plates (it doesn’t matter if they are chewed up, they are going to be boiled) and throw them into the bowl with the reserved juices.
I put it in the fridge overnight and the next morning, place them in a big pot with a couple of kilograms of other cheap cuts – think all the gross bits like necks, legs, chicken feet, wings or more carcasses, vegetables, vinegar and simmer all day and night (I personally aim for 24 hours of cooking).
If I don’t have time to make broth within a day or so, I freeze the cooked bones until I do have the time. I also often freeze the offcuts of vegetables like kale, broccoli and cauliflower stems, or any vegetable that has almost seen better days to throw into my next broth -waste not want not. FYI I throw it all in from frozen (it just takes longer to reach a boil).
Then simply strain the liquid through a fine-mesh strainer and place in recycled mason jars or ice cube trays and store in the fridge or freezer.

Making broth is not a pretty process, but it couldn’t be simpler (it literally takes me two minutes to get the vegetables chopped up and on the stove with the carcasses). I usually get this going as soon as I wake up so I can keep an eye on it until it starts to boil. Once I’m happy it’s simmering gently, I can forget it until dinner time. Like many of my other recipes, there are no rules and you can’t possibly stuff this one up.

Ways to enjoy bone broth

There are so many ways to include bone broth in your meals besides making soups. Add to any casseroles, sauces, bolognese, curries and braises. You can also replace water with bone broth when cooking grains like rice, quinoa, or farro. This infuses them with additional flavour and nutrients. Check out THIS POST for more ideas and recipe links to incorporate broth into your life.

Print Recipe

4.41 from 10 votes

Bone Broth

A delicious, versatile and necessary part of any healthy household. This Healthy Bone Broth recipe is a simple and nourishing way to make the most of leftover chicken bones and vegetable scraps. It's packed with nutrients and can be used as a base for soups, casseroles, or enjoyed on its own as a warm, healing tonic.

Prep Time10

Cook Time12

Total Time12 10

Course: Soup

Servings: litres

Ingredients

2 organic chicken carcass -leftover from a roast or you can buy them raw
700 g organic wings, feet, necks or legs -approx. (any gristly, boney bits)
2 carrot/s (large) roughly chopped (no need to be delicate, just big hunks will do)
2 stick/s celery -roughly chopped (I often use the tops with the leaves stripped to reduce waste)
1 stem from the base of the broccoli and/or cauliflower, -roughly chopped (again to reduce waste, plus there is lots of goodness in the stem)
1 onion/s -peeled and quartered (omit if you are onion-free)
3 clove/s garlic -unpeeled and halved (omit if you are garlic-free)
1 tbsp apple cider vinegar -helps to extract the gelatin and minerals from the bone

Optional extras

1 tbsp dulse flakes -for extra minerals
Any herbs extra vegetables -things like the stems of herbs or vegetables or any scraps can be thrown in. I keep the leaves of herbs for salads and garnishes and use the stems I would otherwise throw away in stocks. I also pick the leaves from my vegetable patch that are half eaten by caterpillars to add to the stock.

Instructions

Put all of the above into a big pot and add enough water to fill the pot. Bring to the boil, then cover and reduce the heat to a very low temperature so that the water is very, very gently simmering.
Simmer for 12-24 hours, with the lid on. The longer the better as more of the good stuff is extracted with time (I personally aim for 24 hours). If a bit of scum develops, just skim it off. I find with organic chicken this is minimal.
You may also need to add a little extra water to top the pot up once it's been cooking for a while.
Let it cool at room temperature, then strain off the solids. If there are any meaty bits you can pick them off and use them for lunch or dinner.
Season according to taste. I find a good amount of sea salt really transforms the flavour of broth.

Store

I fill different sized jars, glass pyrex containers and even ice cube trays with the broth and use for soups, casseroles, risotto or any other dishes needing stock. You can also freeze into silicon muffin trays for ¼ or ½ cup measures. The stock will keep in the fridge for up to a week, or can be frozen for up to 3 months.

Notes

Let food be thy medicine

Suffering from a digestive disorder, feeling run down or just plain down? Need nourishing? Then warm up a small cup of this wonderful tonic daily and attest to its amazing healing power. Healthy gut...healthy body and mind!

Do you love bone broth or do you have a question about this post? Then post me a comment below, I'd love to hear from you.

Breakfast Parfait

May 15, 2013 | Breakfast, After School Snacks

Kickstart your morning with this delicious healthy Breakfast Parfait recipe, a perfect blend of taste and nutrition that fuels your day with energy and vitality. It is said we eat first with our eyes – well if this is the case then this nutritious pretty Breakfast Parfait satisfies from the get go. Think layers of colour and flavour with nourishing whole grains and nutty protein.

Its all in the presentation

My kids sometimes complain about muesli and plain yoghurt for breakfast, but just love it when I serve this easy breakfast parfait. Go figure – the same thing just presented a little differently! They also love this as a healthy after school snack, waiting in the cup holder in the car.

Health Benefits of Breakfast Parfait

This Healthy Breakfast Parfait recipe is more than just a treat for your taste buds—it’s a powerhouse of health benefits. Layered with creamy yogurt, this parfait is packed with probiotics that support a healthy digestive system. Probiotic foods are essential for maintaining gut health, supporting your immune system, and improving overall well-being.

Fresh, seasonal fruits add a burst of natural sweetness and are loaded with antioxidants. These vital nutrients help protect your body against oxidative stress, strengthen your immune system, and promote healthy skin.

The crunchy granola (or muesli) not only adds texture but is also rich in protein and dietary fibre, aiding digestion and keeping you feeling full longer. This makes it an ideal choice for those busy mornings when you need sustained energy throughout the day. Make sure you use one of my home made muesli or granola because so many store-bought muesli and granola are often loaded with unhealthy vegetable oils and excessive sugar, used to enhance flavour and shelf life but reducing nutritional value. Vegetable oils can be inflammatory, while high sugar content leads to energy crashes and cravings. Making homemade versions lets you control the ingredients and avoid these hidden culprits.

Ingredients in this Breakfast Parfait

You’ll need homemade toasted muesli, full-fat natural yoghurt (or Greek yogurt), mixed berries (strawberries, raspberries or blueberries), and flaked almonds. Sweeten things up with a drizzle of honey or maple syrup if you like, and feel free to add extras like passionfruit or cinnamon for extra flavour. A dollop of peanut butter or nut butter is always delicious too.

How to make this Breakfast Parfait

Layer yoghurt, muesli, and fruit in tumbler glasses or mason jars (or a glass bowl), starting with yoghurt and alternating between the ingredients. Finish with a dollop of yoghurt on top and a sprinkle of toasted almonds and fresh fruit or stewed fruit for that perfect final touch.

Serving suggestions and how to store

Serve your parfait straight away for the best texture. If you want to prep ahead, store the components separately and assemble when ready to enjoy. The muesli will retain its crunch, and the yoghurt will keep its freshness.

Customise Your Parfait for Optimal Nutrition

One of the best things about this Breakfast Parfait is its versatility. You can easily customise it with your favourite fruits, nuts, and seeds to suit your taste and nutritional needs.

Start your day on a nutritious and delicious note with this easy-to-make, health-boosting Breakfast Parfait.

Tip

I don’t defrost the berries – I just throw them in which gives an icy consistency that my kids love. They often play ‘whip it up’ where they stir it like crazy to make their own version of ice-cream.

Vary this to suit your dietary needs

Check out the variations below the main recipe for tips on how to adapt it to your specific dietary needs. For a dairy-free or vegan option, swap the yoghurt for coconut or cashew cream. Make it nut-free by using a seed-based muesli and toasted seeds or coconut on top. Stick to low-fructose ingredients by sweetening with rice malt syrup and using berries. You can also go gluten-free with a GF muesli mix or grain-free with buckwheat groats, nuts, and seeds.

Breakfast parfait with layers of yogurt, granola, and fresh fruit—healthy and delicious.

Print Recipe

5 from 1 vote

Breakfast parfait

This Breakfast Parfait is a delicious, quick, and nutritious way to kickstart your morning. With layers of creamy yoghurt, crunchy homemade muesli, and a burst of fresh berries, it's the perfect balance of texture and flavour.

Prep Time5

Total Time5

Course: Breakfast

Servings:

Ingredients

2 cup/s homemade toasted muesli
250 g natural, Greek or coconut yoghurt
1 cup/s mixed berries (frozen is fine or stewed fruit like rhubarb and apple)
¼ cup/s flaked almonds -toasted

Optional extras

2 tbsp rice malt syrup, honey or maple syrup
1 tsp ground cinnamon
2 passionfruit/s -flesh

Instructions

Layer each ingredient into four tumbler glasses or glass jars, starting with a few spoonfuls of yoghurt, and alternating layers of muesli and fruit and finishing with the yoghurt.
Top with toasted almonds, berries or optional extras.
Serve immediately.

Notes

Dairy-free and vegan

Replace the yoghurt with coconut cream or cashew nut cream.

Nut-free

Use a seed based muesli and top with toasted seeds or toasted coconut.

Low-fructose

Use mixed berries and muesli sweetened with rice malt syrup.

Gluten-free

Use a gluten free muesli mix.

Grain-free

Replace the muesli with buckwheat groats, mixed nuts, seeds and coconut flakes.

I love to receive your comments. Post one below.

Nourishing Toasted Muesli

May 13, 2013 | Breakfast

I am yet to find a nutritious, healthy muesli (or breakfast cereal) that doesn’t cost the earth, and meets my approval…though I admit, I’m fairly hard to please here! So I make a batch of my own healthy homemade muesli every month or so. It’s so very quick and simple to make and you can play around to suit your taste and pantry stores.

Why you need to avoid store bought muesli or granola

Many store-bought muesli and granola options are packed with unhealthy vegetable oils and excessive amounts of sugar. These ingredients are often used to enhance flavour and shelf life but can significantly detract from the nutritional value of these supposedly healthy breakfast choices. Vegetable oils, commonly used in processing, can be inflammatory and are linked to various health issues. Meanwhile, the high sugar content not only adds empty calories but can also lead to energy crashes and cravings later in the day. This homemade muesli recipe allows you to control the quality of ingredients and avoid these hidden culprits.

Health benefits

A healthy homemade muesli is a very sustaining, truly nourishing start to the day…and we all know how important breakfast is, especially for children! Oats are a high fibre, very nutritious grain, boasting an impressive mineral profile. In herbal medicine, oats are restorative to the nervous system. I don’t know about you, but I’m up for any extra nervous system support! The addition of nuts and seeds adds protein, essential fats, and more nutrition. The coconut contributes immune boosting fatty acids and the cinnamon stabilises blood sugar levels. All in all – you’ll feel great and survive until lunch time without the need to reach for that mid-morning snack.

What you need to make nourishing toasted muesli

To make this healthy muesli, you’ll need rolled oats, shredded coconut (or coconut flakes), sesame seeds, pumpkin seeds (pepitas), raw almonds, ground cinnamon, macadamia nut oil (or coconut oil), and your choice of sweetener like rice malt syrup or honey. Optional extras include buckwheat groats, dried fruit (like dried apricots, cranberry or sultanas), and additional nuts like walnuts or macadamias (or even chia seeds).

How to make this healthy homemade muesli

To make this nourishing toasted muesli, mix all the dry ingredients together in a large baking tray, heat the oil and sweetener in a pot, and drizzle the liquid over the dry mix. Stir well to combine, spread it in a thin layer evenly, and bake in the oven, stirring every 10 minutes until golden brown and toasted to your liking.

This healthy homemade muesli recipe is very versatile

I don’t think I’ve ever made two batches of Muesli (or granola) the same as I tend to improvise with this recipe. I personally just throw in a selection of grains (oats, buckwheat groats, rolled millet or rice flakes), nuts (pecans, almonds, hazelnuts, pistachios etc) seeds (pumpkin, sunflower, sesame, chia, hemp seeds etc), coconut (flaked or shredded) spices (like cinnamon, cardamom, nutmeg, ginger etc) for the dry portion. I think it’s best to just use up whatever I have in the pantry because who has time to head to the shops for a missing ingredient? You can’t go wrong and each batch will be different – keeping it interesting each time you make it.

Serving suggestions and how to store

Serve this toasted muesli in a bowl with natural yoghurt, a splash of milk, and some fresh fruit like bananas, berries or passionfruit. Store in an airtight container in a cool pantry or fridge once cooled, and it will keep fresh for weeks.

Vary this to suit your dietary needs

Check out the variations below the main recipe for tips on how to adapt it to your specific dietary needs. For a low-fructose version, stick with rice malt syrup and skip the dried fruit. If you’re nut-free or allergic to certain nuts, swap the almonds for another nut (like cashews, pecans or walnuts) or any seeds and extra grains. Gluten-free? Use quinoa flakes, millet, and buckwheat. For a dairy-free or vegan option, serve with plant-based milk and use rice malt syrup or maple syrup as the sweetener.

Time saving tip

I always have my muesli baking in the oven whilst I’m preparing dinner. You can even get it started whilst the oven is heating and by the time you’re ready to cook your dinner, the muesli should be done.

It’s a nourishing, fast snack too…

For a fast afternoon tea, put half a cup of natural yoghurt into a cup or jar, top with a few tablespoons of muesli and berries. My kids love this ready for them in the cup holders of the car when I pick them up.

Or make a Bircher Muesli…

To make a fast bircher muesli, simply soak your toasted muesli in water or milk (of your choice) and a tablespoon of natural yogurt overnight. The next morning add more yoghurt and grated apple (or fruit of choice) for a super digestible breakfast.

More breakfast inspiration…

For more beautiful breakfast inspiration, you can browse my ebook “Rise and Shine – A Well Nourished Breakfast”

Toasted muesli with oats, nuts, seeds, and coconut—a healthy, homemade breakfast option.

Print Recipe

4.77 from 13 votes

Nourishing toasted muesli

An easy to make, versatile breakfast, this Toasted Muesli can be customised to suit your taste and dietary requirements. It's a must in any healthy, whole foods pantry.

Prep Time10

Cook Time30

Total Time40

Course: Breakfast

Servings: cups

Ingredients

1 kg rolled oats (10 cups)
100 g shredded coconut (1 cup)
70 g sesame seeds (½ cup)
140 g pumpkin seeds (1 cup) or sunflower seeds (or a mix)
150 g raw almonds (1 cup) slivered, flaked or chopped raw
1 tbsp ground cinnamon - or cardamon or ginger
120 ml macadamia nut oil (½ cup) - or coconut oil
340 g rice malt syrup or honey 1 cup) add more or less depending on how sweet you like your muesli. Honey is much sweeter than the rice malt too.

Optional extras

100 g buckwheat groats (1 cup approx.) or rolled quinoa, millet flakes or any other grain
150 g favourite nuts (1 cup) I like walnuts, macadamia nuts, hazelnuts
70 g dried fruit (½ cup)

Instructions

Preheat the oven to 150℃/ 300℉ (fan-forced).
In a large baking tray mix all of the dried ingredients together. You will need at least two oven trays as it's important that it forms a layer no more than 1-2cm deep so it can crisp up.
In a small pot place the oil and honey or brown rice syrup, heat gently for a minute or two (do not boil). Drizzle over the dried ingredients.
Toss through the mixture to coat as evenly as possible.
Place in a preheated oven, stirring every 10 minutes or so until evenly browned or toasted as much as you want it to be (approx. 30-40 minutes).
Remove from the oven, cool and if you like you can add:
½ to 1 cup of wheat germ (optional)
Sultanas, raisins, currants, craisins, goji berries or any other dried fruit desired (optional)

Serve

Muesli in our house is always served with a good dollop of natural yoghurt, a splash of milk and fresh fruit (preferably passionfruit - yum!) or berries.

Store

Once completely cooled store in an airtight container in a cool pantry or the fridge.

Notes

Low-fructose

Sweeten with rice malt syrup and do not add any dried fruit.

Nut-free

Replace the nuts with seeds and extra grains (I really like buckwheat kernels and quinoa flakes). Replace the macadamia oil with coconut oil.

Gluten -free

Use quinoa flakes, millet flakes, and buckwheat kernels and add extra nuts and seeds.

Grain-free

Remove grains and use quinoa flakes and buckwheat kernels and add extra nuts and seeds.

Dairy-free

Serve with coconut or nut milk.

Sesame-free

Replace the sesame seeds with another nut or seed.

Coconut-free

Replace the coconut with another nut or seed.

Vegan

Choose the dairy free option and rice malt or maple syrup as your sweetener.

I'd love to hear if you like this recipe. Let me know by posting a comment below.

Questions also welcome!

Eggs, Feta, Lemon Oil

May 10, 2013 | Budget Friendly, 30 Minute Meals, Breakfast

I was planning to start posting next week, but with Mother’s Day approaching I can’t help but share my favourite breakfast with all you wonderful, inspirational mums out there. I am in awe of you all, and I hope you are celebrated as you so deserve this Mother’s Day.

This nourishing Eggs, Lemon, Feta is a simple, healthy, sensational way to serve eggs. I’m sure the kids and your other half will have no trouble whipping it up, it is SO quick and easy to make. If you are over poached, boiled or fried eggs, then this is for you. Also, if you are not confident poaching eggs then give this a try, it’s fail proof.

Personally, I think it doesn’t get any better than these Eggs, Feta, Lemon Oil. My kids love dunking soldiers into the runny yolks (actually, so do I)! I hope you love this eggy delight.

Health benefits

This simple recipe provides a range of health benefits. The free-range or organic eggs offer high-quality protein and essential nutrients such as vitamins D and choline, which support brain health and metabolism. Feta cheese adds a source of calcium and protein while enhancing flavour. Lemon-infused olive oil, like Cobram Estate’s, combines the heart-healthy benefits of extra virgin olive oil with the antioxidant-rich properties of lemon, which can help improve digestion and add a refreshing twist. Serving with toast (optional) can provide additional protein and fibre if you choose whole-grain options. Together, these ingredients create a nutrient-rich and delicious meal that supports overall health.

If served with wholegrain toast, this is about 21-22g protein per serve.

How to make Eggs, Feta, Lemon Oil

Simply grease a small bowl or ramekin with a bit of lemon oil, crack the large eggs into it, and top with a sprinkle of crumbled feta. Steam the eggs in a water bath or steam oven until cooked to your liking, drizzle with more lemon oil, and serve with your favourite sides, toast or even pita bread.

Serving suggestions and how to store

Serve your eggs with crusty sourdough, or pair them with a side of sautéed greens (like baby spinach or kale), mushrooms, avocado, or tomatoes for extra nourishment. Or simply top with fresh herbs (like dill or parsley) or micro greens. Leftovers can be stored in an airtight container in the fridge for up to two days, though fresh is best for this dish.

Vary this Eggs, Feta, Lemon Oil to suit your dietary needs

For a dairy-free version, skip the feta or use vegan cheese, and if you’re gluten-free, simply serve with gluten-free toast. If you don’t have lemon oil, just mix some lemon zest into extra virgin olive oil, and you’re good to go! Add 10g extra protein by adding 2 rashers of bacon or 50g smoked salmon.

Need more brekkie inspiration?

If you’re after more breakfast inspiration you can’t go past my ebook ‘Rise and Shine – A Well Nourished Breakfast’ – 25 delicious, easy and versatile recipes that each take 5-10 minutes to make – yes, in the real world! Find out more HERE.

Eggs with feta and lemon oil, served with fresh herbs—a flavorful, protein-packed dish.

Print Recipe

4.67 from 3 votes

Eggs, lemon, feta

A delicious and easy to make breakfast - these Eggs, feta, lemon oil are really tasty alternative to poached eggs.

Prep Time5

Cook Time5

Total Time10

Course: Breakfast

Servings:

Ingredients

Ingredients per serve-

2 egg/s
30 g feta cheese
1 tsp lemon-infused olive oil -I like Cobram Estate lemon infused EVO at supermarkets everywhere
Sea salt and freshly ground black pepper -to taste

Serve

1 slice/s wholegrain sourdough toast (to serve) optional

Instructions

Grease a small ceramic or glass bowl (I use a ramekin) with a drizzle of lemon oil, then carefully crack the eggs side by side into it. Top with the crumbled feta and a little seasoning.
Put a few centimetres of water in a large deep fry pan (or pot). Place the bowls or ramekins into the water bath. You want the water level about half way up the ramekin (no higher).
Put the lid on the pan and place over a high heat to bring the water to the boil. Once the water starts to boil, steam for around 4-5 minutes, or until the eggs are cooked to your liking. They will rattle around a little as they boil. Please keep checking the eggs, especially if you like them a little runny. The cooking time can vary by a minute or two depending upon the size of the eggs and whether they are at room temperature or not.
If you have a steam oven, you can simply place them on a tray and steam them in the oven.
Remove from the water bath (with a tea towel – you may need to spell this out to your fella if he’s new to the kitchen). Drizzle with the lemon olive oil.

Serve

Serve immediately with a piece of crusty sourdough.

Ideas for sides

Try one or more of these healthy sides for extra nourishment:
Add 10g extra protein by adding 2 rashers of bacon or 50g smoked salmon
Leaves, simply dressed with lemon olive oil and seasoned. I love a little salad with breakfast.
Mushrooms, sliced and cooked in a pot over a moderate heat with a clove of crushed garlic, salt and pepper, a few sprigs of fresh thyme leaves (or a tablespoon of dried) and about 20gram of butter or ghee.
Sautéed kale or spinach leaves over a low heat, with a clove of crushed garlic and a tablespoon of coconut oil or butter. Season and serve.
Sliced avocado with a squeeze of lemon juice and well seasoned.
Tomatoes and basil, all chopped up and mixed with a good splash of olive oil, a little drizzle of red wine vinegar and seasoned well.
Tomatoes, halved, seasoned and sprinkled with dried oregano then grilled in the frying pan or baked under the grill until brown on top. A slice of cheese on top is also lovely.

Notes

Dairy-free

Forget the feta or use a vegan cheese. You can top with toasted seeds instead if you like too.

Gluten-free

Serve with gluten free bread or toast.

Grain-free

Forget the toast and add a side or two. Or serve with corn tortilla.

Don’t have lemon oil

Mix a little lemon zest into extra virgin olive oil and drizzle away.

Don’t have feta

Don’t worry, just leave it off. It’s still good.

More protein

Add 10g extra protein by adding 2 rashers of bacon or 50g smoked salmon. So if this is served with one of these sides and a piece of wholegrain toast, it has close to 30g protein.

This is also great for brunch, lunch or a super fast dinner! I'd love to receive your feedback! Post a comment and let me know what you think of this recipe.

Nourishing Anzac Biscuit

April 19, 2013 | Healthy Lunchbox, After School Snacks, Baked Sweets

This healthy Anzac Biscuit recipe is a wholesome twist on the Aussie classic, packed with nutrient-dense ingredients that still offer the familiar, comforting taste. They’re easy to make, perfect for snacks or lunchboxes, and a great way to sneak in extra nutrition without compromising on flavour.

Health benefits

This Nourishing Anzac Biscuit recipe combines wholesome ingredients that offer numerous health benefits. The butter provides healthy fats essential for energy and nutrient absorption. Wholemeal spelt flour adds fibre and essential nutrients, supporting digestive health. Desiccated coconut and mixed seeds, such as sunflower, flax, and pumpkin seeds, offer a rich source of healthy fats, protein, and antioxidants. Rolled oats support the nervous system and provide soluble fibre for sustained energy. Ground cinnamon helps regulate blood sugar levels by improving insulin sensitivity and enhancing glucose metabolism. Together, these ingredients create a balanced, nutrient-dense biscuit that satisfies cravings while supporting overall well-being.

Ingredients

The combination of oats, shredded coconut, butter and your choice of honey, rice malt maple syrup forms the base of these biscuits (instead of refined golden syrup). While additional ingredients like seeds and nuts are included for extra crunch and nourishment. Each ingredient plays a part in making this treat not only tasty but also more nutritious compared to the traditional version.

How to make this healthy Anzac biscuit recipe

Simply mix the dry ingredients in one bowl and the wet ingredients in another. Combine them, roll the dough into small balls, and bake until golden. The biscuits will have a lovely chewy texture with a hint of crunch on the outside, making them the perfect healthy indulgence.

Make sure they’re sweet enough

I recommend that you taste the uncooked batter to see if you think it is sweet enough before baking. If not, add the extra rapadura or brown sugar, dried fruit or even cacao nibs. You want to keep the sugar content as low as possible, but you also want your kids to like them enough to enjoy eating these delicious, nourishing treats.

Time-saving Tip

I use a lot of ground seeds in my baking. One, because my lunchbox treats need to be nut free and secondly because seeds are so amazingly nutritious. For example, pepitas are a rich source of zinc, a mineral that often assists fussy eaters. So instead of supplementing to improve their desire and palate for food, include pepitas where you can. My kids aren’t a fan of their flavour so I grind them. If you plan to use them this way, you can grind a small batch of one or a mixture of seeds to keep in the fridge in an airtight glass container (a jar is good).

Serving suggestions and how to store

Serve these biscuits with a cup of tea or as an on-the-go snack. They’re great in lunchboxes or stored in an airtight container for up to a week. You can also freeze them cooked or freeze the dough and bake fresh batches whenever the craving hits!

This healthy Anzac biscuit recipe is a great postpartum snack

This nourishing Anzac biscuit recipe is especially beneficial for postpartum mums, offering a mix of nutrients that support recovery, energy, and overall well-being. The rolled oats are rich in fibre and slow-releasing carbohydrates, providing sustained energy to help combat postpartum fatigue. Oats are also known to support milk production in breastfeeding mothers. The healthy fats from butter, seeds, and coconut contribute to hormone balance and brain health, which are crucial during the postpartum period. The inclusion of mixed seeds and wholemeal spelt flour adds protein, essential fatty acids, and important minerals like magnesium and zinc, which support tissue repair and immune function. Cinnamon helps regulate blood sugar levels, offering a steady energy supply without sharp spikes. Altogether, these biscuits provide a comforting, nutrient-dense snack that supports the unique needs of new mums.

Vary this healthy Anzac biscuit recipe to suit

Check out the variations below the main recipe for tips on how to adapt this oatmeal cookie to your specific dietary needs. To make these gluten-free, simply swap the oats for certified gluten-free oats. For a nut-free version, omit the nuts and replace them with extra seeds. You can also replace butter with coconut oil to make these dairy-free, keeping them suitable for various dietary preferences.

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

Healthy Anzac biscuits made with oats, coconut, and maple syrup—crunchy and nourishing treat.

Print Recipe

4.69 from 48 votes

Nourishing Anzac biscuit

A delicious, quick and super nourishing take on the classic. This is one of the most popular sweet treats here at Well Nourished!

Prep Time15

Cook Time20

Total Time35

Course: Snack

Servings: biscuits

Ingredients

100 g butter
85 g rice malt syrup or honey (¼ cup)
1 tsp bicarbonate of soda
30 g coconut sugar or rapadura (¼ cup) this is optional if you need extra sweetness
60 g wholemeal spelt flour (½ cup)
50 g desiccated coconut (½ cup)
115 g rolled oats (1¼ cup) see gluten-free below
70 g mixed seeds (½ cup) ground (such as sunflower seeds, flax seeds and pepitas) or use LSA (using LSA means it is no longer nut free) or almond meal
30 g sesame seeds (¼ cup)
1 tsp ground cinnamon

Optional extras

1 tbsp dried fruit
1 tsp dulse flakes
1-2 tsp ground ginger
1 tbsp cacao nibs

Instructions

Pre-heat the oven to 180℃/350°F (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 (over a low heat). 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. If it feels a bit dry, add a tiny bit of water to bring them together.
With wet hands squeeze the mixture into approximately golf sized balls, press between your palms to flatten slightly and place well apart on the baking tray (they spread).
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.
Cool, undisturbed on the tray (they will harden as they cool).

Thermomix Method

First, grind your seeds, 10 seconds, speed 8. Set aside.
Now melt your 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.
Roll and bake as per above method.

Store

Store in an airtight container in the fridge or freezer.

Notes

Gluten and grain-free

Replace the oats with quinoa flakes (or millet flakes or rice flakes) and spelt flour with buckwheat or a gluten-free flour. You may have to adjust the amounts so that the mixture is sticky and moist but able to be squeezed into balls (with wet hands). Just keep adding more rolled grain and gluten-free flour until it feels right.

Dairy-free

Replace the butter with coconut oil (but they do loose the classic buttery ANZAC flavour). You may need to adjust the oil quantities slightly so the dough holds together.

Vegan

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

Coconut-free

Replace the coconut with more ground seeds.

Sesame-free

Replace the sesame seeds with sunflower seeds.

Fructose friendly

Choose rice malt syrup as your sweetener and omit the rapadura.

Make an Anzac slice

Press this mixture firmly into a small slice tin lined with baking paper. Allow to cool fully and chill in the fridge before slicing (to get a crumb free slice).

Chocolate chip Anzacs

If I know I have fussy guests for morning tea, I often press a piece of dark chocolate onto the top of the flattened biscuit dough. This usually gets fuss pots over the line!

I love to receive feedback - post yours in the comments below. Do you have an ANZAC day family tradition?

"I have made your nourishing Anzacs several times now and my grandmother wants me to write out the recipe for her...she's 87 and has been baking for over seven decades, so I think that's a huge compliment!" Rachael, QLD