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Cinnamon Roasted Sweet Potato Muffins

| Breakfast, Healthy Lunchbox, After School Snacks, Savoury Snacks

I’ve had quite a few requests for a new savoury muffin recipe and this one is delish! My Cinnamon Roasted Sweet Potato Muffins are both tasty and easy to make. They are great for a healthy breakfast on the go and are perfect for the lunchboxes of kids who love a one handed lunch!

My kids also love them for afternoon tea. They re-heat them in the sandwich press and lather with butter. I think it’s nice to have options other than sweet snacks. No matter how healthy they are, sweet treats still contain sugar of some kind, so I like to have savoury options on hand as well.

Health benefits

These sweet potato muffins offer a boost of fibre, vitamins, and minerals from the wholesome ingredients. Sweet potatoes are a great source of fibre and provide vitamin A, essential for eye and skin health. Sunflower seeds add a touch of protein, healthy fats, and vitamin E, while leafy spinach contributes iron and antioxidants. The blend of spelt flour, rich in whole grains, and the high-quality fats from extra virgin olive oil create a satisfying, nutrient-dense snack. Theyโ€™re a good source of calcium and protein, thanks to the feta and parmesan cheese, along with protein from eggs to help make these muffins both filling and nutritious. Perfect for those looking for a nourishing bite to keep them fuelled throughout the day!

Ingredients

These nutrition packed savory muffins feature roasted sweet potatoes tossed with cinnamon, thyme, red onion, and sunflower seeds for a perfect balance of sweet and savoury. Parmesan and feta cheese add a creamy richness, while wholemeal spelt flour and a bit of maple syrup bring depth to the flavour and texture.

How to make these Sweet Potato Muffins

To make these sweet potato muffins, start by roasting the diced sweet potato, red onion, and sunflower seeds with a dash of maple syrup, olive oil, and cinnamon. While theyโ€™re baking, whisk together the wet ingredients – parmesan, thyme, eggs, and milk in a medium bowl, then mix in the dry ingredients. Gently fold in the spinach, feta, and roasted sweet potatoes, and spoon the mixture into muffin liners in a muffin tin. Bake until golden and a skewer comes out clean. If you own a Thermomix, we’ve also included Thermomix instructions for this recipe.

Serving suggestions and how to store

These muffins are best enjoyed warm with a spread of butter, but theyโ€™re also tasty at room temperature. Store leftovers in an airtight container in the fridge, or freeze for later. To reheat, pop them in a sandwich press or a warm oven for a quick refresh.

Vary this Sweet Potato Muffins to suitย 

For a gluten-free option, use a high-quality gluten-free flour. For dairy-free, swap out the parmesan with nutritional yeast and the feta with a vegan cheese, and use a full-fat dairy-free milk. Feel free to swap the thyme for other herbs (rosemary, oregano or sage would be nice too). You can also omit the onion for an onion-free version, or replace the maple syrup with rice malt syrup for a fructose-friendly option.

A lifetime of savoury lunchbox inspo

If you’re struggling to find the inspiration to pack your kids a delicious, healthy lunchbox (that they look forward to eating) each day, then โ€™The Well Nourished Lunchboxโ€™ ebook is just what you need. It’s SO much more than just another recipe book, plus there’s heaps of savoury recipe inspiration.

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

“I use this ebook weekly not only for school lunches but dinners as well. The dahl and nachos are two of our favourites. The recipes have transformed our freezer into a well stocked supply of healthy and nourishing items that make preparing school lunches each day a pleasure. I really love this book!” Amity

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

My Cinnamon Roasted Sweet Potato, Thyme, Feta Muffins are both tasty and easy to make. They are great for a healthy breakfast and are perfect for the lunchboxes of kids who love a one handed lunch!
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4.82 from 27 votes

Cinnamon roasted sweet potato, thyme, feta muffins

A wholesome one-handed snack, these delicious savoury muffins are perfect for a picnic, the school lunchbox or a fast breakfast. You can either make them ahead or bake them fresh, they are both nourishing and filling.
Prep Time20 minutes
Cook Time15 minutes
Total Time35 minutes
Course: Snack
Servings: 8 muffins
Author: Georgia Harding

Ingredients

  • 250 g sweet potato/s peeled and diced (1-2 cm dice to fill approx. 2 cups)
  • 35 g sunflower seeds (ยผ cup)
  • 1 red onion/s -finely sliced
  • 1 tsp maple syrup
  • 1 tbsp extra virgin olive oil -extra virgin
  • ยฝ tsp ground cinnamon
  • 1 tsp sea salt
  • 70 g parmesan cheese (ยฝ cup) grated
  • 1 tsp fresh thyme leaves -picked off stems (or ยฝ tsp dried thyme)
  • 2 egg/s
  • 180 ml milk (of choice) (ยพ cup)
  • 4 tsp baking powder
  • 1 tsp sea salt
  • ground black pepper -to taste
  • 230 g wholemealย speltย flour (2 cups)
  • 30 g baby spinach -chopped (approx. handful)
  • 100 g feta cheese -goat or regular feta, broken into chunks

Instructions

  • Preheat your oven to 200โ„ƒ/395โ„‰ (fan forced).
  • On a small baking tray (lined with baking paper) place your sweet potato, red onion and sunflower seeds. Add the maple syrup, olive oil, cinnamon and sea salt and toss together. Arrange in a single layer and bake for 15 mins.
  • In a food processor or large bowl, place your parmesan and thyme leaves and mix to combine. Add the eggs and milk and beat for 10 secs until well combined and frothy. Add the baking powder, sea salt and pepper and mix until just combined.
  • Fold in the flour gently until almost combined (itโ€™s important not to over mix them or they will be heavy).
  • Add the spinach, feta and the baked sweet potato and sunflower seeds. Gently fold into the batter.
  • Divide between 8 non-stick muffin cases and bake for 15 minutes or until a skewer inserted into the middle come out clean.
  • Enjoy warm or at room temperature and lathered with butter!

Thermomix method

  • Preheat your oven to 200โ„ƒ (fan forced).
  • On a small baking tray (lined with baking paper) place your sweet potato, red onion and sunflower seeds. Add the maple syrup, olive oil, cinnamon and sea salt and toss together. Arrange in a single layer and bake for 15 minutes.
  • In the TMX bowl, place your parmesan and thyme leaves and grate 10 seconds, speed 7. 
  • Add the eggs and milk and beat for 10 seconds speed 6 until well combined and frothy. 
  • Add the baking powder, sea salt and pepper and mix 5 seconds, speed 4. 
  • Fold in the flour until almost combined, 10 seconds, flour symbol/ dough setting (itโ€™s important not to over mix them or they will be heavy). If there is some flour not incorporated on the sides of the bowl, fold it in with a spatula very gently.
  • Add the spinach, feta and the baked sweet potato and sunflower seeds. Gently fold into the batter gently using a spatula.
  • Divide between 8 non-stick muffin cases and bake for 15 minutes or until a skewer inserted into the middle come out clean.
  • Enjoy warm or at room temperature and lathered with butter!

Store

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

Notes

Gluten-free

For gluten-free, substitute the spelt with a good quality gluten-free flour.

Dairy-free

Replace the parmesan with nutritional yeast and a pinch of sea salt and the feta with a vegan cheese. ย Also choose a dairy-free full-fat milk, coconut is nice.

Onion-free

Simply omit the onion, it's still delicious. You could also substitute it with baby fennel.

Fructose friendly

Replace the maple with rice malt syrup.

Reheating tip

These are delicious reheated in a sandwich press or gently warmed in the oven.ย 

Freezing

They can be frozen in an airtight container.ย 
ย 

I'd love to hear how you enjoy these savoury muffins.If you have any recipe requests, let me know also.ย Post a comment below.ย 

Peanut Butter Dessert Hummus

| After School Snacks, No-bake Sweets

This Peanut Butter Dessert ‘Hummus’ is a quick, delicious and nutritious snack – my kids think it tastes like a peanut butter cookie dough! Plus, itโ€™s easy to prepare and versatile for different dietary needs.

We’re just back from holiday and the kids are back into the swing of having friends over and intensive early morning nippers training for my son. So they need snacks, regular snacks and it’s way too humid for me to put the oven on. Enter this Peanut Butter Dessert ‘Hummus’…

It’s one of over a 1,000 awesome recipes in this years brilliantย Healthy Meal Planning Bundle – thanks so much toย Cheapskate Cooks for the recipe inspo! To be honest, I wasn’t so sure they’d like it. But surprise me as they do, they absolutely love it (they say it tastes like a cookie dough) and I’m thrilled because it is one of the easiest things I’ve ever made.

Health benefits

Cannellini beans or chickpeas provide a rich source of plant-based protein and fibre, making this dessert filling and satisfying. Peanut butter offers healthy fats and protein, while the optional chocolate chips or cacao nibs add a little indulgence without too much added sugar. With the choice of milk or coconut water, you can control the creaminess, keeping it light and refreshing.

Ingredients

This recipe combines pantry staples like canned beans, peanut butter, rice malt syrup (or honey/maple syrup), and vanilla for a naturally sweet treat. A pinch of sea salt enhances the flavours, and optional chocolate chips or cacao nibs bring a chocolaty richness to the mix. You can dip it with fruit, crackers, or even veggies like carrot sticks.

How to make this peanut butter dip

To prepare, simply place the drained and rinsed beans, sweetener, vanilla, sea salt, and peanut butter into a food processor and blend until smooth. Add milk or coconut water in small amounts to reach your desired consistency. For extra flavour, fold in the chocolate chips or cacao nibs at the end. If youโ€™re using a Thermomix, process the beans first, then add the rest of the ingredients, blending until smooth and adjusting the consistency.

Serving suggestions and how to store

Serve the hummus with dippers like strawberries, apple slices, or stone fruits. For something savory, try it with crackers, or for a kid-friendly option, serve with carrot sticks. This dessert hummus can be stored in an airtight container in the fridge, where it will keep fresh for several days.

Vary this to suit your dietary needs

If you’re allergic to peanuts, you can easily substitute the peanut butter with another nut butter, like cashew or almond butter. For a nut-free version, use sun butter or your preferred seed butter. If you’re vegan or dairy-free, be sure to use dairy-free chocolate or cacao nibs, and opt for maple syrup or rice malt syrup as your sweetener. For those following a fructose-friendly diet, rice malt syrup and cacao nibs are excellent choices. If you love chocolate, add a tablespoon or two of cocoa powder to the mix for an extra chocolatey twist. You can also adjust the sweetness by adding more sweetener to taste.

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

This Peanut Butter Dessert 'Hummus' A quick, delicious and nutritious snack - my kids think it tastes like a peanut butter cookie dough! Themomix method inc
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Peanut Butter Dessert Hummus

A quick, delicious and nutritious snack - my kids think it tastes like a peanut butter cookie dough!
Prep Time5 minutes
Total Time5 minutes
Course: Snack
Servings: 8
Author: Georgia Harding

Ingredients

  • 400 g can cannellini beans -or chick peas, drained and rinsed
  • 85 g rice malt syrup, honey or maple syrup (ยผ cup)ย 
  • 1 tsp vanilla powder, extract or essence
  • Pinch seaย salt
  • 190 g peanut butter (ยพ cup)
  • 2-4 tbsp milk (of choice) - or coconut water
  • 30 g chocolate chips (ยผ cup) or cacao nibs, to taste (optional)

Dippers

  • Fruit - strawberries, slice apple or stone fruit
  • Crackers (plain sweet or savoury)
  • My kids even love this with carrot sticks and I'm not arguing!

Instructions

  • Combine all ingredients except milk and chocolate chips in a food processor and puree until very smooth (2ยญ-3 minutes, depending on how powerful your machine is). Thin with milk or coconut water if necessary to reach desired consistency.
  • Stir in chocolate chips and eat with a spoon (mmmmm...), or serve with a 'dipper'.

Thermomix

  • Add the white beans/ chick peas to the bowl and process for 5 seconds, speed 5.
  • Add the sweetener, vanilla, sea salt, peanut butter and blend 30 seconds, speed 5 (scraping down the sides every 10 seconds).
  • Add the milk or coconut water and blend 5 seconds at a time until you have the consistency you're after. 
  • Mix through the choc chips or cacao nibs, reverse 10 seconds speed 5. Serve as above.

Store

  • Store in an airtight container in the fridge.

Notes

Peanut-freeยญ

Substitute peanut butter for another nut butter, like cashew or almond.

Nut-free

Use sun butterย or desired substitute.

Vegan and dairy-free

If youโ€™re dairyยญ-free, choose a dairy-free chocolate or cacao nibs. For vegan choose rice malt or maple syrup as your sweetener.

Fructose friendly

Choose rice malt syrup as your sweetener and cacao nibs.

Chocoholic

Add a few tablespoons of cocoa powder to the mix, then blend in thoroughly.

Make it sweeter

The original recipe (via Cheapskate Cooks)ย has โ…“ cup of sweetener, but I find the ยผ enough. For sweet tooth, it would be best to add more though.

One Pan Chicken Fajitas

| Make-ahead Meals, Chicken

These One Pan Chicken Fajitas are a quick, healthy, and flavour-packed meal thatโ€™s perfect for busy weeknights. With minimal prep, one baking tray, and customisable toppings, theyโ€™re sure to become a family favourite.

This week’s recipe, One Pan Chicken Fajitas, is one of many fabulous recipes in this years incredible Healthy Meal Planning bundle (along with 28 of my own recipes). I made it for my family during the holidays and they just loved it so I thought I’d better share it. Thanks to Heather from Passion For Savings for agreeing to let me feature it. It’s super quick and easy to make, with just one pan to wash (always a bonus) and it’s really, really tasty. It can also be easily customised to suit your tastes and food goals.

Health benefits

Chicken is a great source of lean protein, while the capsicums and onions provide a boost of vitamins and antioxidants. The homemade fajita seasoning adds a smoky flavour without the additives found in store-bought mixes.

Ingredients

This healthy Mexican recipe uses boneless chicken breasts or thighs, capsicums, and red onion. To make the fajita seasoning, mix Mexican chilli powder, smoked paprika, onion and garlic powder, cayenne powder and ground cumin. Extra virgin olive oil brings everything together for a simple, satisfying bake thatโ€™s loaded with flavour.

How to make sheet pan chicken fajitas

Preheat your oven and start preparing the fajita seasoning by mixing all the spices together. Slice the chicken, capsicums, and onion into thin strips, then arrange them on a baking tray. Drizzle with olive oil and sprinkle over the seasoning blend. Toss everything well to coat evenly, then bake in the oven for 25 to 30 minutes, stirring halfway through to ensure even cooking.

Serving suggestions and how to store

Serve the One Pan Chicken Fajitas in lettuce wraps topped with cheddar, coriander, radish, and lime wedges. For added creaminess, pair them with guacamole, diced avocado or even sour cream. Leftovers can be stored in an airtight container in the refrigerator and reheated gently in a low oven until warmed through.

Vary this One Pan Chicken Fajitas to suit your needs

If you need an onion and garlic-free version, simply omit these ingredients as the other spices will still provide plenty of flavour. To make this dish vegetarian or vegan, replace the chicken with mushrooms and reduce the cooking time to 20 minutes. For extra protein, toss black beans in the reserved spice mix and add them to the tray during the final five minutes of cooking. For a low-carb option, serve the fajitas with cauliflower rice or in lettuce wraps. Add Mexican Salsa for a special twist or even Guacamole.

These One Pan Chicken Fajitas are a delicious, quick, easy and healthy dish to add to your meal plan. It's fast family food at it's best.
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4.93 from 14 votes

One Pan Chicken Fajitas

These One Pan Chicken Fajitas are a delicious, quick, easy and healthy dish to add to your meal plan. It's fast family food at it's best. 
Prep Time10 minutes
Cook Time25 minutes
Total Time35 minutes
Course: Main Course
Servings: 4
Author: Georgia Harding

Ingredients

  • 500 g boneless, skinless chicken breasts (I've also used thigh meat)
  • 2 red capsicum/s
  • 1 red onion/s -peeled
  • 2 tbsp extra virgin olive oil -extra virgin

Fajita seasoning

  • 2 tsp Mexican spice mix (my spice blend recipe here)
  • 1 tsp sea salt
  • 1 tsp smokedย paprika
  • ยฝย  tsp onion powder
  • ยฝย  tsp garlic powder
  • ยผ tsp cayenne pepper
  • ยฝ tsp ground cumin

Instructions

  • Pre-heat your oven to 350ยฐF/180ยฐC (fan-forced).
  • Prepare fajita seasoning by mixing all of the spices together. Set aside
  • Cut the chicken, onion and bell peppers into thin strips and place on a sheet pan or baking dish.
  • Drizzle with olive oil.
  • Sprinkle with homemade fajita seasoning.
  • Toss with tongs or spatula to get everything evenly coated.
  • Bake for about 25-30 minutes (stir halfway through).

Serve

  • Serve in lettuce wraps with cheese and your favourite toppings! 
  • I've served it here with cheddar, coriander (cilantro) leaves, radish and fresh lime juice. But you can tailor this to suit your families needs and tastes.
  • I love it with Guacomole or diced avocado too.

Make-ahead

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

Store

  • Store in an airtight container in the fridge.

Notes

Onion and garlic-free

You can omit them all, the other spices add loads of flavour.ย 

Vegetarian and vegan

Replace the chicken with 300g of brown or field mushrooms and reduce the cooking time to 20 minutes. Reserve 1 tsp of spice mix and toss through 1 drained and rinsed can of black beans. Add these to the baking tray 5 minutes before the vegetables are ready to warm them.ย 
ย 

I'd love to hear how you enjoy this simple, delicious meal. Let me know by posting a comment below.ย 

Carrot Cake Baked Oatmeal

| Recipes, Breakfast

I’m sure many of you are thinking about forming (or re-forming) healthy habits about now, so, I thought this the best time to share this little gem of a recipe – myย Carrot Cake Baked Oatmeal (with Cinnamon Yoghurt).

The festive season is one time in the year I stray from my usual clean eating. I’m eating out more often, the change in routine with my kids being on school holidays also throws me, plus, loads of celebrations and gatherings. So I loosen the reigns, relax and enjoy the festivities. These periods of overindulgence are a great reminder why I’m committed to eating well. I get to the point where my energy starts to wane and I just don’t feel right, so I accept that the parties over and re-establish the habits that keep me happy, healthy and energised.

Breakfast is the one meal that ensures I have loads of energy to cook up a storm and eat well throughout the day (and exercise too). With a wholesome brekkie, I go into the day with the mental clarity and energy to make better food choices – it just sets me up for success, not only in the food department, but my work productivity is way better too.

Health benefits

The oats are a fibre packed, mineral rich wholegrain. In herbal medicine oats are a nerve restorative so great for supporting the nervous system function and digestion also. The eggs and milk provide protein for a sustained release of energy. The apple, carrot and spices provides more plant based nutrition and fibre. The yoghurt also supports gut health.ย  What more could you want from brekkie?ย 

More breakfast inspo

Find an awesomeย range of brekkie inspo in my ebook โ€˜Rise and Shine a Well Nourished Breakfastโ€˜ โ€“ designed with mad morningโ€™s in mind, it will ensure your brekkie is as good as it gets.

Ingredients

The base of this baked oatmeal recipe includes rolled oats, grated apple and carrot, currants, cinnamon and vanilla extract. A choice of sweeteners, milk, and optional nuts or seeds make this dish adaptable for various tastes and dietary needs.

How to make this carrot cake baked oatmeal

To make this carrot cake baked oats, mix the oats, grated apple, carrot, and currants in a baking dish. Blend or whisk milk, eggs, sweetener, melted butter, cinnamon, and vanilla, then pour over the oat mixture. Top with sugar and optional nuts or seeds, then bake until set. Serve with cinnamon yoghurt, Greek yogurt or enjoy cold as leftovers.

Serving suggestions and how to store

Serve warm with spiced yoghurt for breakfast or enjoy chilled as a snack. Or serve with maple syrup for dessert if you like. Leftovers can be stored in an airtight container in the fridge for up to a week or frozen for longer storage. Reheat as needed.

Vary this carrot cake baked oatmeal to suit your needs

For a dairy-free option, use coconut milk (or almond milk or any non-dairy milk) and coconut yoghurt. Replace oats with quinoa flakes for a gluten-free version or omit the dried fruit and use rice malt syrup for a fructose-friendly dish. Nut-free and vegan adaptations are also included, ensuring this recipe fits your lifestyle. You can also adjust the sweetness to your taste.

This Carrot Cake Baked Oatmeal (with cinnamon yoghurt) is a easy, super nourishing to make breakfast that includes both fruit and vegetables.
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4.83 from 34 votes

Carrot Cake Baked Oatmeal with Cinnamon yoghurt

This Carrot Cake Baked Oatmeal with Cinnamon yoghurt is a delicious, super nourishing and easy to make breakfast that the whole family will love. Best of all it includes a serve of fruit and vegetables and it will set you up for an energised and productive day.
Prep Time10 minutes
Cook Time30 minutes
Total Time40 minutes
Course: Breakfast
Servings: 6
Author: Georgia Harding

Ingredients

  • 180 g rolled oats (2 cups)
  • 1 apple/s -grated
  • 2 carrot/s -grated
  • 35 g currants (ยผ cup)
  • 500 ml milk (of choice) (2 cups)
  • 2 egg/s (these need to be large approx. 80g eggs otherwise use 3 eggs or it won't set quickly)
  • 85 g rice malt syrup, honey or maple syrup (ยผ cup) optional
  • 40 g butter, ghee or coconut oil (3 tablespoons) melted
  • 1 tbsp ground cinnamon
  • 1 tsp vanilla -powder, extract or essence
  • 5 g coconut sugar or rapadura (1 tsp)
  • 35 g pumpkin seeds, walnuts or pecan nuts (ยผ cup) optional

Cinnamon Yoghurt

  • 250 g natural, Greek or coconut yoghurt (1 cup)
  • 1 tsp ground cinnamon
  • 1 tsp vanilla -essence

Instructions

  • Preheat your oven to 180ยบC /350ยบF (fan-forced). Grease or line a 20 x 20 (approx.) casserole or baking dish.ย 
  • Place the oats, grated apple, grated carrot and currants/raisins into your baking dish and mix to roughly combine.
  • In a blender, food processor or jug/bowl, mix/whisk the milk, eggs, sweetener, melted butter, cinnamon and vanilla until well combined.
  • Pour over the oats/ carrot mix and top with the sugar (and optional pumpkin seeds, walnuts or pecan nuts).
  • Place in the oven for around 25-30 minutes or until it is set (just firm in the middle).
  • Whilst itโ€™s cooking, make the spiced yoghurt by combining all of the ingredients together in a small mixing bowl.
  • When the oatmeal is cooked, enjoy immediately (with the spiced yoghurt) or cool and slice into portions to store.

Thermomix instructions

  • Preheat your oven to 180ยบC /350ยบF. Grease or line a 20 x 20 (approx.) casserole or baking dish.
  • Grate the carrots, 5 seconds, speed 4. Add to the dish. Now grate the apple, 3 seconds, speed 4.
  • Add the oats, currants/raisins into your baking dish and mix to roughly combine.
  • Without rinsing the Thermomix bowl, melt the butter, 1 min, 90, speed 4. Add  the milk, eggs, sweetener, cinnamon and vanilla. Mix 30 seconds, speed 5 until well combined.
  • Pour over the oats/ carrot mix and top with the sugar (and optional pumpkin seeds, walnuts or pecan nuts).
  • Place in the oven for around 25-30 minutes or until it is set (just firm in the middle).
  • Rinse the Thermo bowl. Add the spiced yoghurt ingredients and blend, 20 seconds, speed 3.
  • When the oatmeal is cooked, enjoy immediately (with the spiced yoghurt) or cool and slice into portions to store.

Store

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

Notes

Recipe notes

You can certainly vary the kinds of fruit you use, for example substituting the apple with pear. You can also slice seasonal fruit and place on top to bake.

Dairy-free

Choose coconut milk as your sweetener and replace the butter with coconut oil. Replace the yoghurt with coconut yoghurt.

Gluten-free

Replace the oats with rolled quinoa flakes.

Fructose friendly

Omit the dried fruit and choose rice malt syrup as your sweetener.

Nut-free

Omit the nuts or choose the pumpkin seeds.

Vegan and egg-free

Use the dairy-free options and replace the eggs with chia or flax eggs.

Make ahead

You can make this ahead and simply bake in the morning. Left-overs can be enjoyed cold or re-heated.ย 
ย 

I'd love to hear how you love this recipe. Does a good breakfast set you up for a productive, focussed, healthy day?

meal prep microwave large mixing bowl calories total time flavor stir frost

Smoked Salmon Roulade

| Make-ahead Meals, Fish & Seafood, Holidays & Entertaining

There are many wonderful things about the festive season. The creation of family traditions, especially those involving delicious food are one of my favourites.ย My brother in-law made this Smoked Salmon Roulade many years ago for our ‘Melbourne family’ Christmas Day. Since then, I have given it a bit of a Well Nourished make-over, as I do! It’s been a starter for of our Christmas Day feasts ever since.

It makes for a great entertainer, especially as you can make it a day or two ahead and simply slice to serve. It’s quite rich so one or two slices is very satisfying!

It looks quite fussy, but making it to photograph and share with you, I was reminded how very simple it is. It suits gluten-free and grain-free peeps and I’ve included an equally delicious dairy-free variation.

Health benefits

Zucchini is rich in antioxidants and fibre, while salmon provides protein and essential omega-3 fatty acids. The eggs add more quality protein. The combination of fresh herbs boosts the dish’s anti-inflammatory properties, and the crรจme fraรฎche or quark offers a source of probiotics and calcium.

Ingredients

This roulade features a zucchini base, lightened with whipped egg whites for an airy texture, and a rich, savoury filling made from hot smoked salmon, crรจme fraiche, capers, and lemon juice. Fresh herbs, parmesan, and capers add vibrant flavour to balance the creaminess of the filling.

What is โ€˜Hotโ€™ smoked salmon?

Hot smoked salmon is smoked at a higher temperature, cooking the fillets of fish fully, resulting in a firm, flaky texture and a rich, smoky flavour. Itโ€™s ready to eat and great in salads or cooked dishes. Cold smoked salmon, on the other hand, is smoked at a lower temperature, which doesnโ€™t cook the fish but cures it instead. This gives it a softer, silky texture and a more delicate, mild smoky flavour. It comes in thin slices where as the hot smoked salmon is sold in fillets. Both are available in major supermarkets.

How to make this Salmon Roulade recipe

Begin by grating and salting the zucchini, allowing the moisture to drain for about 30 minutes. After squeezing out the excess water, mix it with egg yolks, herbs, and parmesan. Fold in whipped egg whites and bake in a thin layer (in a tin lined with parchment paper). While the roulade is baking, prepare the salmon filling by combining hot smoked salmon with crรจme fraรฎche, lemon zest and juice, and capers. Once the roulade has cooled, spread the filling evenly and roll it up like a Swiss roll. The video below demonstrates how simple it is to make. If you own a Thermomix, we’ve also included Thermomix instructions for this recipe.

Serving suggestions and how to store

Serve this roulade sliced into 2cm rounds and topped with toasted flaked almonds and micro-herbs for extra texture and flavour. It can be made ahead and stored in an airtight container in the fridge for up to two days, making it a convenient dish for entertaining.

Vary this Smoked Salmon Roulade to suit your needs

To make this dairy-free, substitute the parmesan with nutritional yeast and use a thick cashew cream instead of crรจme fraรฎche. For a nut-free version, simply omit the almonds. If you’re avoiding onions, leave out the spring onions and enjoy the fresh herb flavours on their own.

    Remember to take a look at the variations (below the main recipe). Here, youโ€™ll find suggestions to alter the recipe to suit your dietary goals (dairy-free, nut-free, onion-free).

    This healthy Smoked Salmon Roulade is a divine starter or entree. It's perfect for a celebration or special occasion & is quite simple to make. Gluten-free.
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    4.70 from 23 votes

    Smoked Salmon Roulade

    This Smoked Salmon Roulade is an elegant and nutritious dish perfect for entertaining or serving as a light lunch. The zucchini-based roulade is filled with a delicious mixture of hot smoked salmon, crรจme fraรฎche, and herbs, making it both light and satisfying. The toasted almonds and micro-herbs on top add a lovely crunch and freshness.
    Prep Time30 minutes
    Cook Time15 minutes
    Total Time45 minutes
    Course: Appetizer
    Servings: 10
    Author: Georgia Harding

    Ingredients

    • 400 g zucchini/s - grated
    • 1 tbsp sea salt
    • 4 egg/s - separated
    • 3 tbsp herbs - I love a combination thyme, parsley, chives, dill
    • 3 tbsp parmesan cheese - freshly grated
    • Sea salt and freshly ground black pepper - to taste
    • Pinch cream of tartar
    • 200 g hot smoked salmon fillet/s (approx.) **
    • 1 lemon/s (small) zest and 2 tbsp juice
    • 3 tbsp capers
    • 4 spring onion/s -white part finely chopped
    • 50 g crรจme fraรฎche
    • 150 g quark - or mascarpone
    • Sea salt and freshly ground black pepper - to taste
    • 40 g flaked almonds (ยผ cup) toasted to serve
    • ยผ cup/s micro-herbs - to serve

    ** Hot smoked salmon is a whole salmon fillet smoked with heat (cold smoked salmon is the thinly slice/ cured slices of salmon). Hot smoked salmon is available in major supermarkets.

    Instructions

    • Preheat your oven to 200โ„ƒ/395โ„‰ (fan-forced).
    • Line a 24 x 33cmย slice tin with non-stick baking paper. It's important the tin is this size otherwise the roulade will be too thick and won't roll without ย splitting.
    • Grate the zucchini. Toss with the sea salt in a colander and leave 30 minutes. Rinse and squeeze dry in the sieve and then in a clean cloth or tea-towel.
    • In a mixing bowl, beat in the egg yolks, herbs and Parmesan and season with sea salt and pepper. Once the zucchini is ready, add this and mix well.
    • In a separate clean bowl, whisk the egg whites with the cream of tartare until peaks just form. If using a Thermomix, beat butterfly inserted, 1 min 30 sec, speed 4.
    • Gently fold the egg white into the courgette/ egg yolk mixture using a large spoon. You are aiming to just combine the ingredients without over working the mixture.
    • Pour into prepared tin and quickly level the mixture, spreading it out into the corners. Bake for 13-15 minutes until set and light golden brown.
    • Whilst that's baking, crumble the salmon into a bowl with the finely grated lemon zest, 2 tbsp lemon juice, capers, spring onion and crรจme fraรฎche, and quark / mascarpone. Season with sea salt and pepper. Mix until almost smooth. If using a Thermomix mix 20 seconds, speed 3.
    • Taste the mixture and season with salt, pepper and more lemon juice if you feel it's needed.
    • Store the salmon mixture in the fridge until required.
    • When the roulade is cooked, invert it onto a clean tea towel. To do this easily, I wrap the tea-towel around the baking tin then tip it over.
    • Peel away the baking paper carefully and loosely roll it up from the short side (so it's like a Swiss roll). Allow it to cool fully.
    • When its cooled completely, carefully un-roll the roulade and spread it with the salmon cream filling. Roll-up again from the short side, then carefully transfer to a serving plate with the seam-side down.
    • Chill and store in an air-tight container until ready to serve.

    Serve

    • Carefully toast the almond flakes, watching carefully so they don't burn.
    • Cut into 2cm slices and top with toasted almonds and micro-herbs to serve.

    Make-ahead

    • Either store the filling and the zucchini roll separately (up to 2 days) and assemble the day you plan to serve it. Or you can make one day ahead.
    • Store in an airtight container in the fridge and serve at room temperature.

    Notes

    Dairy-free

    Replace the parmesan cheese with the same amount of nutritional yeast. Replace theย crรจme fraรฎche and quark with approx. one and half cups of cashew nut cream (thickish blend).

    Nut-free

    Simply omit the almonds.

    Onion-free

    Just leave the spring onions out.
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    I'd love to hear how you love this recipe. Post a comment below if you make it or if you have any questions!

    Gluten Dairy and Egg-free Pastry

    | Staples

    This gluten-free, dairy-free and egg-free pastry is a versatile recipe perfect for anyone with dietary restrictions or looking for a healthier pastry alternative. With a combination of almond meal and arrowroot flour, itโ€™s naturally gluten-free and can be used for both sweet and savoury dishes.

    A word about store bought pastry

    I largely avoid all wheat but my one exception is a very occasional splurge on puff pastry (because I’m nowhere near patient enough to make my own). The only brand I buy though is Careme All Butter Puff Pastry – it contains just butter and flour (they also have a wholemeal spelt puff available now). You see, the majority of store-bought pastry is a dumping ground for dangerous additives, vegetable oils, sugar and trans-fats.

    Before you think every now and again won’t hurt – did you now that trans-fatsย accumulate in your cells and that their effect on your body is cumulative.ย Because there is no immediate visible effect of consuming trans fats the warning signs are missed until the damage is done years later. Don’t let you (and especially your children’s) body become bogged down with this toxic oil. Make your own pastry (or buy an all butter brand)!

    For other pastry options check out:

    Health benefits

    This pastry is nutrient-dense thanks to almond meal, which is rich in healthy fats, protein, and vitamin E. Chia seeds add fibre and omega-3 fatty acids, supporting gut health and reducing inflammation. Using coconut sugar or rapadura for sweet versions offers a lower glycaemic index alternative to refined sugar.

    Ingredients

    The key ingredients in this pastry recipe include almond meal (almond flour), arrowroot flour (or tapioca starch), and chia seeds. Xanthan gum is optional but helps improve the binding. Coconut sugar or rapadura adds natural sweetness (if you’re making a sweet pastry), while bicarbonate of soda and pinch of salt ensures lightness.

    How to make this gluten, egg and dairy-free pastry dough

    Start by mixing chia seeds, xanthan gum (if using), and hot water until a gel forms. Combine the dry ingredients in a food processor or bowl, then fold in the chia gel and mix until the dough comes together. Adjust the cold water gradually to achieve the right consistency. Wrap the dough in parchment paper, chill it in the fridge, and roll it out when ready to use. Bake at the bottom of the oven for approximately 10 minutes.

    Serving suggestions and how to store

    This pastry is ideal for gluten-free pie crust, tarts, or quiches, offering a delicious and sturdy base for your favourite fillings. Store it wrapped in parchment paper in an airtight container in the fridge for up to a week or freeze for longer storage. Thaw before rolling (see tips below for this) and baking.

    Vary this to suit your dietary needs

    For a nut-free version, experiment with sunflower seed flour or cassava flour as a substitute for almond meal. For a sweeter taste, increase the coconut sugar slightly. Adjust the consistency with water to suit the flour’s absorbency, ensuring the dough is workable without being sticky.

    This Gluten Dairy Egg-free Pastry is easy to make and perfect when you're needing a pastry to suit your dietary restrictions.
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    Gluten, grain, dairy and egg free pastry (also vegan)

    Prep Time10 minutes
    Cook Time10 minutes
    Total Time20 minutes
    Servings: 1 large pie base
    Author: Georgia Harding

    Ingredients

    • 2 tsp chia seeds - ground is best, but can be unground
    • ยผ tsp xanthanย gum (optional but does help to bind it more strongly)
    • 70 ml hot water
    • 200 g almond meal
    • 70 g trueย arrowroot flourย  (starch)
    • 45 g coconut sugar or rapadura - only for sweet pastry (3 tbsp)
    • ยฝ tsp bicarbonate of soda
    • ยผ tsp sea salt

    Instructions

    • In a small bowl, place the chia, xanthan and hot water and mix until well combined.ย  Rest until a gel is formed (approx. 10 minutes).
    • In a food processor or bowl mix the almond meal, arrowroot, sugar, bicarb and salt until very well combined.ย If using a Thermomix 5 seconds, speed 4.
    • Add the chia gel and process until the dough comes together.ย ย ย If using a Thermomix 10 seconds, speed 6.
    • Add extra water if necessary, teaspoon by teaspoon until it is the proper consistencyย (see the note about consistency below).
    • Roll into a ball (or portion into balls) and wrap in parchment (baking) paper. This pastry can be used immediately or rest in the fridge until needed.ย See the note below for tips on rolling.
    • This pastry may not brown the same way wheat pastry will - avoid overcooking it as it will toughen with prolonged cooking. Brushing it with a sugar glaze before or after cooking will help colour the pastry. Cook time is approx. 10 minutes.

    Store

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

    Notes

    A note about pastry consistency

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

    A note about rolling pastry

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

    Baking note

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

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    Raspberry Honey Pistachio Semifreddo

    | Holidays & Entertaining, Ice-blocks, Desserts

    I love creating special desserts for the festive season… something that’s delicious and visually beautiful. It also has to be able to be made in advance. Because I certainly don’t want to be stuck in the kitchen once the fun starts! This Raspberry Honey Pistachio Semifreddo ticks all these boxes and it’s actually very easy to make. I’ve included both regular and Thermomix methods too.

    I don’t own an ice-cream maker. It’s not something we eat a lot so I can’t justify the purchase of another piece of kitchen equipment. So, for a while now I’ve been working on ways to make ice-cream that doesn’t require churning, but also doesn’t end up very hard and icy. I’ve come up with a few strategies to get the texture right and using gelatin is the one I thought I’d share.

    I’ve also realised that egg-free families don’t have many options in the ice-cream / dessert department. So this ones for you and I hope you really love it!

    I only use Changing Habits Organic Gelatin. ย Because gelatin is derived from animals, I like to know I am consuming the best quality product with the least chemical loading.

    Health benefits

    Packed with healthy fats from coconut milk and pistachios, this semifreddo offers a boost of protein and antioxidants. Raspberries are full of vitamins and fibre, supporting good digestion and skin health. Honey, is a natural sweetener, making this dessert both delicious and nutritious.

    Ingredients

    The main ingredients for this gluten-free, dairy-free recipe include coconut milk, raw honey, vanilla extract, tapioca flour or arrowroot powder, and gelatin. Youโ€™ll also need pistachios for a crunchy topping, frozen raspberries, and fresh raspberries to serve. Because there are only a handful of ingredients in this dessert, it’s important to use a creamy, delicious coconut milk (I like Ayam brand), quality honey and flavoursome raspberries as these are the stars of this dish!

    How to make this Raspberry Honey Pistachio Semifreddo

    To make this healthy semifreddo start by chilling one 400 g can of coconut milk in the fridge. Blend the remaining 400 g can of coconut milk with honey, vanilla, and tapioca flour, then heat until thickened. Combine this mixture with the other ingredients and blend in gelatin. Pour into a loaf tin and freeze until set. Toast the pistachios and blend the semifreddo mixture until smooth, folding in raspberries and pistachios. Freeze overnight, then serve topped with fresh raspberries and a drizzle of honey.

    Serving suggestions and how to store

    Serve by inverting the semifreddo onto a platter and garnishing with fresh raspberries and pistachios. Drizzle with honey for extra sweetness. Store leftovers in the freezer, covered tightly, for up to a week. To serve, allow it to thaw slightly before slicing with a warm knife.

    Vary this Raspberry Honey Pistachio Semifreddo to suit your needs

    For a nut-free version, simply omit the pistachios. To make it fructose-friendly, swap the honey for rice malt syrup and adjust the sweetness to your liking. If you want to avoid coconut, replace the coconut milk with a combination of cream and full-fat milk for a rich and creamy texture.

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

    This Raspberry, Honey, Pistachio Semifreddo is an easy to make dessert that's so great to end a feast. It's dairy-free, gluten-free, egg-free, low sugar.
    Print Recipe
    4.31 from 13 votes

    Raspberry, Honey, Pistachio Semifreddo

    Prep Time15 minutes
    Freezing4 hours
    Total Time4 hours 15 minutes
    Course: Dessert
    Servings: 12 people
    Author: Georgia Harding

    Ingredients

    • 800 ml canned coconut milk -preferably full-fat (2 large cans) - I love the taste of Ayam brand
    • 115 g honey (โ…“ cup) good quality, tasty raw
    • 2 tsp vanilla -powder, extract or essence
    • 2 tsp tapioca flour -or arrowroot powder
    • 1ยฝ tbsp grass-fed or organic gelatin
    • 1 tsp sea salt -I use Maldon sea salt
    • 75 g pistachio nuts (ยพ cup) raw and shelled
    • 125 g frozen raspberries (1 cup)
    • 1 punnet fresh raspberries
    • 1-2 tbsp honey -good quality, tasty raw

    Instructions

    • Place one can of coconut milk into the fridge to chill.
    • Add half of the other can of coconut milk, the honey, vanilla and tapioca or arrowroot to a blender or food processor and mix on high to combine. Pour into a small pan and bring to a slow boil for about 2-3 minutes so the mixture thickens and coats the back of a spoon.
    • Place the remaining half can of coconut milk in the blender with the sea salt and add the mixture from the pot. Blend to combine.
    • Add the gelatin and blend for 2 minutes or so to dissolve the gelatin.
    • Pour the mixture into a loaf tin (lined with baking paper) and place in the freezer for approx. 1-2 hours to set the mix to a jelly.
    • Meanwhile, toast the pistachios nuts under a low grill watching them carefully so they don't burn. Set aside in the fridge to cool.
    • Once the mixture in the freezer is set and wobbly. Place it back into the blender or food processor with the chilled can of coconut milk. Blend until a smooth, thick mixture forms.
    • Fold in the frozen raspberries and ยฝ cup of chilled pistachio nuts (reserving ยผ cup of the nuts for garnish).ย Fold the mixture until the raspberries release a little of their colour.
    • Re-line your loaf tin with baking paper and pour in the mixture. Cover and freeze over night or until ready to serve. 
    • Serve by inverting the tin onto a plate or platter. Top with the fresh raspberries and the remaining pistachio nuts. 
    • Drizzle over the honey and serve immediately.
    • Use a large, sharp knife to cut the slices and run it under warm water between each slice. 

    Thermomix

    • Place one can of coconut milk into the fridge to chill.
    • Add half of the other can of coconut milk, the honey, vanilla and tapioca or arrowroot to the thermomix bowl and heat 5 minutes, 100, speed 3.
    • Now addย the remaining half can of coconut milk and sea salt. Blend, 30 seconds, speed 4.
    • Add the gelatin to the bowl and blend, 2 minutes, speed 4.
    • Pour the mixture into a loaf tin (lined with baking paper) and place in the freezer for approx. 1-2 hours to set to a jelly.
    • Meanwhile, toast the pistachios nuts under a low grill watching them carefully so they don't burn. Set aside in the fridge to cool.
    • Once the mixture in the freezer is set and wobbly. Place it back into the Thermomix with the chilled can of coconut milk. Blend 30 seconds, speed 4.
    • Using your spatula, gently fold in the frozen raspberries and ยฝ cup of chilled pistachio nuts (reserving ยผ cup of the nuts for garnish). Fold the mixture until the raspberries release a little of their colour.
    • Re-line your loaf tin with baking paper and pour in the mixture. Cover and freeze over night or until ready to serve.
    • Serve by inverting the tin onto a plate or platter and top with the fresh raspberries and the remaining pistachio nuts. 
    • Drizzle over the honey and serve immediately.
    • Use a large, sharp knife to cut the slices and run it under warm water between each slice. 

    Notes

    Nut-free

    Simply omit the pistachios. It will still be delicious.

    Fructose friendly

    Replace the honey with rice malt syrup.ย I've also made this to appeal to sweet lovers, so you can reduce the amount of sweetener to suit your taste.

    Coconut-free

    I haven't tested it, but I would replace the coconut milk with 400ml of cream (used for the first gelatin stage) and 400ml of full-fat milk.ย 
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    I'd love to hear how you enjoy this recipe. Write a comment or better still, rate the recipe so more people can discover how delicious a whole foods way of life is.ย 

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    Beetroot Maple Pecan Salad

    | Vegetarian, Salads

    This beetroot maple pecan salad is a nutrient-packed dish thatโ€™s perfect for any occasion. With steamed beetroot, crunchy maple-roasted pecans, feta, and fresh greens, topped with a tangy, sweet vinaigrette, it’s sure to impress!

    I always make this beetroot maple pecan salad when I see beautiful beets with the tops attached. The stems and leaves are all part of this delicious and super nourishing salad. It truely is, food-as-medicine.

    The flavours in this delicious dish are perfect to accompany Christmas meats this festive season. Enjoy!

    Health benefits

    Beetroot is a rich source of fibre and many valuable and protective nutrients. Itย is a unique source of betaine, a nutrient that isย known to help protect against inflammation. It also supports liver detoxification, improves vascular risk factors, enhances energy and is likely to help prevent numerous chronic diseases. The watercress is another very nutrient dense food. With a high antioxidant content it is protective across a wide range of health conditions.

    For lots more sides and salad inspo, take a look at my hugely popular ebook หœWell Nourished Sides and Saladsโ€™โ€“ where vegetables become the hero of the dish! Itโ€™s great value at just $9.95, click HERE to take a look.

    Ingredients

    This salad includes beetroot, maple roasted pecans and feta. The watercress and beet leaves provide a peppery flavour to the salad.

    How to make this beetroot maple pecan salad

    To make this roast beet salad, first prepare the dressing by combining all the ingredients and letting it infuse for at least an hour. Steam the beetroot until tender and roast the pecans with maple syrup. Once everything has cooled, toss the beet leaves, watercress, cooked beetroot, pecans, and feta together with the dressing, and serve immediately.

    Serving suggestions and how to store

    This salad is best served fresh but can be prepped ahead by steaming the beetroot, roasting the pecans, and making the dressing in advance. Store each element separately in airtight containers, then assemble just before serving for maximum crunch and freshness.

    Vary this beetroot maple pecan salad to suit your needs

    For a dairy-free or vegan option, swap the feta for vegan cheese or dollops of cashew cream. To make it nut-free, replace the pecans with maple-roasted pumpkin seeds. For a fructose-friendly version, use rice malt syrup instead of maple syrup and skip the currants. If you don’t have sherry vinegar, you can sub red wine vinegar and a teaspoon of maple syrup or balsamic vinegar. The feta can also be subbed with goat cheese if you prefer.ย 

    This beetroot maple pecan salad is both delicious and nutritious! I always make this when I see beautiful beets with the tops attached.
    Print Recipe
    4.75 from 4 votes

    Beetroot, Maple Pecan Salad

    Beetroot is my favourite vegetable to use root to stem. The whole plant is bursting with so much nourishment and itโ€™s super delicious when combined with a tasty dressing and the sweet, protein-rich pecans.
    Prep Time10 minutes
    Cook Time20 minutes
    Total Time30 minutes
    Course: Salad
    Servings: 4
    Author: Georgia Harding

    Ingredients

    Dressing

    • 2 tbsp sherry vinegar (can sub red wine vinegar and a teaspoon of maple syrup)
    • 90 ml extra virgin olive oil -extra virgin (โ…“ cup)
    • 40 g currants (ยผ cup)

    Salad

    • 4 raw beetroot (medium) washed & leaves trimmed
    • 50 g beetroot leaves & stems (the inner, younger leaves are best) **
    • 125 g pecan nuts (1 cup)
    • 2 tbsp maple syrup
    • 100 g watercress See note below **
    • 100 g feta cheese

    Instructions

    • Begin by making the dressing. Combine all of the ingredients together in a jar and set aside for at least 1 hour (you could also make this a day ahead).
    • Preheat your oven to 150โ„ƒ/380ยฐF (fan-forced).
    • For the salad, cut the beetroot into quarters and steam for 15-20 mins or until tender enough for a knife or fork to slide in easily. Once cooked, remove from the basket and allow them to cool before removing the skin by rubbing with a cloth or peeling.
    • Set aside the young leaves (with the watercress) and finely dice the stems. Add them to the steamer basket to cook for 3-5 mins (or until just tender). Allow to cool fully.
    • Whilst the beetroot is cooking, toss the pecans with the maple syrup and put into the pre-heated oven to roast for 10 mins.
    • Just before serving, assemble the salad by placing all the ingredients in a serving bowl and tossing through the dressing.
    • Enjoy immediately.
    • ** feel free to substitute the watercress or beet leaves with any other leafy green (like rocket, baby spinach or cos).

    Notes

    Dairy-free and vegan

    Replace the feta with a good quality vegan cheese or blobs of cashew cream.

    Fructose friendly

    Replace the maple syrup with rice malt syrup. Omit the currants.

    Nut-free

    Replace the pecans with pumpkin seeds. They are also very delicious roasted with the maple syrup.

    Time-saving Tip

    You can always make the dressing and steam the beetroot and stems the day before. Also roast the pecans and store each part separately in airtight containers. Then simply allow to return to room temperature and assemble the salad before serving.

    ย 

    I hope you love this root to tip salad. Let me know if you try it by posting a comment below!

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    Choc-Orange Biscuits

    | Healthy Lunchbox, Baked Sweets

    There are certain flavour combinations that just work. Dark chocolate paired with orange is certainly one of them! So I present to you, in time for the festive season, my Choc-orange Biscuits.

    Baking gifts is good for your health

    Christmas is a great time to get your bake on and give the gift of deliciousness by baking something lovely for friends and family! I recently read a news article where psychologists explained the benefits of baking for others. They said that baking for others is an ‘altruistic act and a proactive form of creative expression’ (both of which are psychologically advantageous). Baking’s also a great way to practice mindfulness (due to the attention it requires).

    For me, baking is absolutely therapeutic and definitely forces me into mindfulness (more so than meal cooking which doesn’t require the same degree of concentration). It triggers memories of the love my nan had for me as a child, the deliciousness we shared when she baked for me. I hope I can trigger those same memories in my own children one day.

    As much as cooking is something I’m obviously passionate about, baking is something I have largely struggled to do well. I think I’m perhaps a little too creative and my free-flowing approach to cooking (combined with a deficit in the patience department) means quite a few fails. Though with each fail I learn a lot about the science behind the bake and I have come a long way as a baker in the past five years or so.

    I think it’s why my recipes are well received by many, because they are created by a non-natural baker so they are simple and perfect for those of us challenged in this department. Also, because I have to do my own washing up, I make the instructions simple and the amount of bowls required minimal ha ha!

    Health benefits

    Made with wholemeal spelt flour, these biscuits provide more fibre and nutrients than those made with refined flours. The orange zest offers a vitamin C boost, while dark chocolate adds antioxidants. By making your own biscuits, you avoid the unnecessary additives and excess sugars often found in store-bought options.

    What you need to make these choc-orange biscuits

    This healthy cookie recipe uses simple ingredients like butter or coconut oil, orange zest, vanilla extract, spelt flour, and dark chocolate for the coating. You can adjust the sweeteners to your liking and easily swap out ingredients to accommodate dietary preferences, making it versatile for everyone.

    How to makeย 

    These chocolate orange cookies are as simple as mixing the wet ingredients with the dry ingredients. Begin by mixing the melted fat, sweetener, orange zest, juice, vanilla, and sea salt in a bowl. Add the bicarb and spelt flour to form a cookie dough, then chill it before slicing into biscuits. Bake until golden and, once cooled, dip each biscuit into a melted chocolate mixture for an extra indulgent finish. If you own a Thermomix, we’ve also included Thermomix instructions for this recipe.

    Serving suggestions and how to store

    These biscuits (or cookies if you are American) are perfect as a snack with a cuppa, or as a sweet treat after a meal. Store them in an airtight container in the fridge or freeze them for later, so you always have a tasty treat on hand.

    Vary the choc-orange biscuits to suit your needs

    These are perfect for those of you who have egg allergies. For gluten-free, replace the spelt flour with a mix of almond meal, buckwheat, and arrowroot. To make them dairy-free or vegan, simply use dairy-free chocolate. For nut-free, choose coconut oil or butter, and if you’re avoiding fructose, opt for rice malt syrup as your sweetener.

    Remember to take a look at the variations (below the main recipe). Here, you’ll find suggestions to alter the recipe to suit your dietary goals.

    For more delicious, easy to make, healthy sweet recipe, click HERE.

    Print Recipe
    4.88 from 24 votes

    Choc-orange Biscuits

    These choc-orange biscuits are a delicious blend of zesty orange and rich dark chocolate, perfect for anyone craving a classic flavor combination. With a crunchy texture and a luxurious chocolate coating, they make an ideal snack or sweet treat.
    Prep Time10 minutes
    Cook Time10 minutes
    Total Time20 minutes
    Course: Snack
    Servings: 20
    Author: Georgia Harding

    Ingredients

    • 50 g butter or coconut oil (ยผ cup) melted
    • 85 g rice malt syrup, honey or maple syrup (ยผ cup)
    • 1 orange/s -zest finely grated plus 3 tbsp juice
    • 1 tsp vanilla -powder, extract or essence
    • Pinch sea salt
    • ยผ tsp bicarbonate of soda
    • 215 g wholemealย speltย flour (1ยพ cups)

    Chocolate coating

    • 100 g dark chocolate -broken into squares
    • 1 tbsp coconut oil

    Instructions

    • Place the fat, sweetener, zest, orange juice, vanilla and sea salt into a large bowl and beat until well combined. Thermomix melt the butter or coconut oil 1 min, 90, speed 3 then add the sweetener, zest, juice, vanilla and salt and mix 1 min, speed 4. 
    • Add the bicarbonate of soda and mix well. Thermomix 5 seconds, speed 4.
    • Add the spelt flour and mix until combined. Thermomix, lock lid, 30 seconds knead (flour symbol). Scrape the sides of the bowl to incorporate the flour. 
    • The dough should be firm and hold together without sticking to your hands (like play dough). If it is too wet (sticky) add a little more flour. If too dry, add a tablespoon of juice or water. 
    • Place the dough onto a piece of baking paper and roll it into a log (approx. 5cm in diameter).
    • Place in the fridge for 1-2 hours then slice into 5mm biscuits (in winter you will only need 30 mins in the fridge). 
    • Preheat the oven to 180โ„ƒ/350โ„‰ (fan forced) before slicing the dough.
    • Place slightly apart on a lined baking tray (they spread ever so slightly) and bake for 10 minutes.
    • Allow to cool fully on the tray (they firm as they cool). 

    Chocolate coating

    • Bring a small pot of water to the boil and then turn off the heat. Place a small ceramic, glass or metal bowl over the hot water. Add the chocolate and coconut oil and stir until it is melted. 
    • I use a small bowl so that the melted chocolate is deep (which makes it easier to get a good half of the biscuit coated). 
    • Work with your tray of biscuits right next to the melted chocolate. Dunk half the biscuit into the melted chocolate and place back on the tray. Pop in the fridge to set the chocolate. 

    Time saving tip

    • If you can't be bothered with the chocolate coating, press a chocolate button into each biscuit before baking. 

    Store

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

    Notes

    Gluten-free

    Swap the spelt flour with 130g (1ยผ cup) of almond meal plus 95g (ยพ cup) buckwheat flour plus 2 tablespoons arrowroot. This dough is firm but sticky so wet your hands to shape it into the log.

    Dairy-free and vegan

    Use a dairy-free chocolate.ย 

    Fructose-friendly

    Choose rice malt syrup as your sweetener and 98% dark chocolate.

    Nut-free

    Choose the coconut oil (or even melted butter) for your fat.ย 

    Coconut-free

    Replace the coconut oil with macadamia oil or melted butter and omit from the chocolate coating.ย 
    ย 
    ย 
    ย 

    I hope you love this recipe as much as my family does. Remember to post any feedback or questions below, enjoy!

    Mango Coconut Lime Ice Blocks (with a sneaky side of cauliflower)

    | After School Snacks, Ice-blocks

    These mango coconut lime ice blocks are a refreshing and healthy treat, perfect for hot days. With a tropical twist of mango, creamy coconut, and lime, theyโ€™re easy to make, naturally sweetened, and full of nutritious goodness.

    It’s definitely that time of year to break out myย stainless steel Onyx popsicle moulds and whip up a batch of ice-blocks. Theseย Mango, Coconut and Lime Ice Blocks are not only a healthy snack or treat, they are so very convenient. They take just minutes to make and they are a nutritious grab and go snack. My son often helps himself to an ice-block on his way to nippers training, either at 5am (which I encourage because otherwise he has a smoothie which wakes the entire house up) or before his arvo sessions.

    Health benefits

    Mangoes are a fabulous source of fibre, protective micro-nutrients and anti-oxidants. A pilot study found that eating mango was effective in improving constipation and good gut bacteria.ย Like its other cruciferous cousins, cauliflower isย a rich source of many micronutrients (vitamins and minerals, especially folate and Vitamin C) and bursting with fibre. It also contains glucosinolates (sulphur containing plant chemicals) many of whichย have been researched for their promising anti-cancer properties and ability to support liver detoxification. Turmeric is a powerful anti-inflammatory and immune supportive herb.

    Ingredients

    Made with ripe mangoes, lime zest and juice, creamy coconut milk, turmeric, raw cauliflower and a touch of vanilla, these ice blocks are naturally sweet. Using your choice of sweetener, you can also adjust the sweetness to your preference.ย 

    How to make mango coconut lime ice blocks

    To make these mango ice blocks, blend all the ingredients until smooth and creamy, adjusting the sweetness to your preference depending on how ripe the mangoes are. Pour the mixture into ice block molds and freeze for several hours until solid.ย 

    Serving suggestions and how to store

    These ice blocks are best enjoyed straight from the freezer on a hot day. Store them in the molds or wrap them individually in parchment paper for easy grab-and-go snacks.

    Vary this these mango coconut lime ice blocks to suit your needs

    For a coconut-free version, replace the coconut milk with your favorite nut milk or full-fat cowโ€™s milk. To keep it vegan, choose rice malt or maple syrup as the sweetener. If mangoes arenโ€™t in season, swap them for fresh strawberries. For an added protein boost, blend in a scoop of clean wholefood protein powder to make these ice blocks even more nourishing.

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

    These healthy Mango Coconut Lime Ice Blocks are as nourishing as they are delicious- perfect for a summer treat!
    Print Recipe
    4.86 from 7 votes

    Mango, Lime and Coconut Ice Blocks

    Complete with a small serve of cauliflower, these creamy Mango, Lime and Coconut ice-blocks are as nourishing as they are delicious. 
    Prep Time5 minutes
    Freeze5 hours
    Total Time5 hours 5 minutes
    Course: Snack
    Servings: 6 ice blocks
    Author: Georgia Harding

    Ingredients

    • 2 mango/s -flesh
    • 1 lime/s -juice and zest
    • 125 ml canned coconut milk (ยฝ cup) preferably full-fat (I used Ayam brand)
    • ยฝ cup/s cauliflower -raw florets, roughly chopped
    • ยผ tsp ground turmeric
    • 1 tsp vanilla -powder, extract or essence
    • 1-2 tbsp rice malt syrup, honey or maple syrup -optional

    Instructions

    • Place all of your ingredients into a high speed blender and process until smooth and creamy.
    • Taste and adjust the sweetener to suit (keep in mind it will taste better frozen). The amount of sweetener you need will depends upon how ripe the mangos are (mangos become sweeter the riper they are). I like a slight tang from the lime.
    • Pour into ice block moulds and freeze until solid (several hours). 

    Notes

    Coconut-free

    Replace the coconut milk with a nut milk or full-fat cows milk.

    Vegan

    Chose rice malt or maple syrup as your sweetener.ย 

    It's not mango season

    Replace the mango with 2 cups of fresh strawberries.ย 

    Add Protein

    I often add a scoop of a wholefood Protein powder. GoodnessMeย have a fabulous selection of clean protein powders, you can take a lookย HERE.
    ย 

    I'd love to hear how you and your family enjoy these ice blocks. Write me a comment below.ย 

    lime juice

    Vegan Rice Paper Rollsย 

    | Vegetarian, Savoury Snacks

    These Vegan Rice Paper Rolls are light, refreshing, and packed with colourful veggies and herbs. They are paired with a creamy peanut dipping sauce for an irresistible combination. Perfect for a light lunch, snack, or party appetiser, these rolls are also a fun way to add variety to your meals.

    With the warmer weather ahead of us, I thought it time to spring into summer with a fresh, delicious meal or snack. My family LOVES fresh rice paper rolls. We fill them with all kinds of things (including leftovers), but this is our go-to often. I think fresh herbs are really what makes rice paper rolls delicious – they add so much flavour so I never make them without some kind of herb inside.

    I am so grateful for my little herb wall garden ย it helps to ensure I always have fresh, organic, in-season herbs and greens to flavour my meals and pack a healing, health supporting punch. I especially love that it’s not costing me a small fortune for a puny little bunch of nutritionally sub-standard, generally hydroponically grown herbs.

    Health benefits

    Rice paper rolls are naturally gluten-free, and this vegan version is packed with fibre from the fresh vegetables, healthy fats from avocado, and probiotics from the sauerkraut or kimchi. The dipping sauce contains peanut butter for plant-based protein and healthy fats, making these rolls both satisfying and nourishing.

    Ingredients

    These vegan summer rolls are filled with vermicelli rice noodles, crunchy capsicum, creamy avocado, fresh herbs like mint and coriander (cilantro), and fermented sauerkraut or kimchi for a tangy twist. The peanut sauce is a simple mix of peanut butter, tamari, rice wine vinegar, and rice malt syrup, which gives it a delicious balance of salty, sweet, and tangy flavours.

    How to make Vegan Rice Paper Rolls

    To make these fresh spring rolls, start by soaking the vermicelli noodles and preparing your vegetables. Lay softened rice paper wrap on a damp surface, place the filling ingredients in the centre, and roll tightly. Mix the dipping sauce ingredients in a bowl, adjusting the consistency with water as needed. Serve immediately for the freshest taste.

    Serving suggestions and how to store

    Serve these rice paper rolls with the peanut dipping sauce on the side. To store, keep the rolls in an airtight container lined with baking paper and covered with a damp cloth, but they are best enjoyed fresh. Store the dipping sauce in the fridge in a sealed container for up to a week.

    Vary these Vegan Rice Paper Rolls to suit your needs

    For a nut-free version, replace peanut butter with tahini. If you’re soy-free, swap tamari with coconut aminos. You can also leave out the sesame seeds if needed. For more filling options, you can explore different vegetables (like cucumber, carrot, red cabbage, bean sprouts), tofu, or even leftover meats if not following a vegan diet.

    Remember to take a look at the variations (below the main recipe). Here, you’ll find suggestions to alter the recipe to suit your dietary goals.

    These healthy, delicious Vegan Rice Paper Rolls (with a very tasty, easy to make dipping sauce) are a quick, easy & nourishing meal or snack.
    Print Recipe
    5 from 4 votes

    Vegan Rice Paper Rolls

    I always add fermented vegetables to fresh rice paper rolls. They add a lovely tang to the filling and a whole lot of gut supporting goodness too. The dipping sauce in this recipe is so delicious and so much healthier than anything store bought.
    Prep Time22 minutes
    Total Time25 minutes
    Course: Main Course, Snack
    Cuisine: Asian
    Servings: 2
    Author: Georgia Harding

    Ingredients

    • 6 pieces rice paper (spring roll paper) I love the Spiral Organics Rice paper
    • 100 g vermicelli rice noodles (approx.)
    • 6 tsp sauerkraut or kim chi
    • ยฝ red capsicum/s -sliced into 6 strips
    • ยฝ avocado/s -sliced into 6 strips
    • 6 lettuce leaves -small ones rolled up (or halve large ones)
    • 6 sprigs fresh mint leaves (or Vietnamese mint)
    • 6 sprigs fresh coriander or basil (regular or Thai basil)
    • 1 tbsp black sesame seeds to garnish (optional)

    Dipping sauce

    • 3 tbsp peanut butter
    • 1 tbsp tamari
    • 1 tbsp rice malt syrup
    • 1 tbsp rice wine vinegar
    • 1 tbsp water
    • Pinch chill flakes -to taste

    Instructions

    • Start by putting the noodles into a bowl and covering with boiling water whilst you prepare the other ingredients.
    • To make the dipping sauce, combine all of the ingredients together in a small bowl. If the sauce is too thick, you can always add a little more water, teaspoon by teaspoon.
    • Prepare your vegetables on one plate so you can work quickly to assemble each roll. Drain the noodles once they have softened into a bowl.
    • Wet a chopping board so it is damp. Take a sheet of rice paper and run it under luke warm water so both sides are wet. Lay it flat on the chopping board (it will continue to soften as it sits).
    • Place the ingredients horizontally, across the middle of the rice paper. 1 tsp of the sauerkraut or kim chi, a slice of capsicum and avocado. A piece of rolled lettuce, a sprig of mint and coriander in each, followed by about ยผ cup noodles.
    • Fold the top half of the rice paper down, then fold the sides in and roll towards you tucking the ingredients in to form a neat roll.
    • You can also sprinkle with black sesame seeds to serve. Enjoy immediately with the dipping sauce.

    Store

    • Store the sauce in an airtight container in the fridge.
    • The rice paper rolls can be stored in an airtight container lined with baking paper and covered with a wet cloth. The paper does go a bit sticky with storage so they are best enjoyed fresh.

    Notes

    Add meat

    If youโ€™re not vegan, feel free to add in seafood or chicken or any leftover meat really.

    Nut-free

    Replace the peanut butter with tahini.

    Soy-free

    Replace the tamari with coconut or liquid aminos.

    Sesame-free

    Leave the black sesame seeds off.

    More rice paper roll filling ideas

    Click here for lots more filling inspo.
    ย 
    ย 

    I'd love to hear how you enjoy this fresh, light meal or snack. Post a comment below or rate this recipe.

    Strawberry Shortcake Protein Smoothie

    | After School Snacks, Drinks & Smoothies

    This strawberry shortcake protein smoothie has been an absolute lifesaver lately. You see my 10 year old son is growing at a rate of knots. He has size 10 adult mens feet (we call him ‘the hobbit’ lol) and he’s a big, athletic kid. He’s mad for sport and at the moment, he is training sometimes twice a day (athletics and nippers season is in full swing for him). So feeding him nutritionally balanced meals and snacks is especially important for his day to day wellness and his ability to train often and hard.

    When I’m creating a meal, I primarily focus on the macronutrients ย – the balance I’m after is a complete source of protein, plant based carbohydrate (vegetables, fruit, whole grains) and good fats. I believe if they are coming from a variety of whole foods sources, the micronutrients take care of themselves.

    Dietary variety really is key to good nutrition as it increases the range of micro-nutrients derived from food, therefore protecting against deficiencies developing. Carbohydrate I find pretty easy to include in meals and snacks, but ensuring a good variety of quality protein and fats, I find a little trickier.

    Why is protein SO important?

    We all need protein to build new cells and repair tissue. It is especially critical for kids, pregnant women, athletes, those suffering chronic illness or injury, those with dietary restrictions and the elderly. Protein is used extensively by everybody, everyday. Protein is used to make digestive enzymes, to repair the digestive tract, to make antibodies to fight infection, to grow skin, hair, nails, to make blood cells, for strong bones, to build muscle, to make hormones, to stabilise our blood sugarโ€ฆ.I could go on forever really.

    We cannot store protein, so itโ€™s safe to say, that in order to replace, rebuild and repair, we need to consume protein very regularly.

    Protein deficiency is common

    In my experience, insufficient dietary protein is surprisingly common, especially amongst fussy kids, pregnant women, athletes, those with food intolerance and the elderly. The one thing that a swing towards processed foods has done, is dramatically reduced the amount of protein many people consume.ย You see most processed, convenience foods are generally a combination of fat and carbohydrate (breads, breakfast cereals, crackers, muesli bars, pasta and noodles). Anything with a shelf life is generally protein deficient.

    Itโ€™s a bit of a vicious circle because people who are lacking protein also often reject eating it, craving high energy foods like refined, simple carbohydrate. They may also have also have a poor appetite for โ€˜mealsโ€™ and often just want to snack throughout the day. Poor variety is also another issue, where they may eat protein, but only from one source e.g.; dairy is common. To make matters worse, Iโ€™ve also found those deficient in protein are often also deficient in a number of key micronutrients (vitamins and mineral) found in good amounts in, you guessed it, protein rich foods. These micronutrients not only support their health, but help to build a robust appetite for other good foods (like veggies).

    Protein supplementation

    As you know, Iโ€™m a huge advocate of persisting to teach kids to love eating a good variety of whole foods โ€“ first and foremost. If you have a picky eater The Raising Well Nourished Kids Podcast is worth a listen to support you to support your young people in developing healthy eating habits and positive relationships with and through food. You can listen on Apple Podcasts, Spotify, YouTube or your favourite podcast App!ย 

    However, just as medicine is required occasionally for illness, supplementation is often critical in restoring the appetite and desire for whole foods, especially in picky eaters. Protein supplementation is also often required for people who suffer chronic illness, are athletes or suffering with food intolerance which restricts their protein intake (egg, nut, dairy allergies for example).

    It is also very helpful for those mornings that go pear-shaped and a sustaining brekkie is required quickly. As much as Iโ€™d like to serve a nutritionally balanced, high protein brekkie each and every morning, some days time is just stretched (like when my kids have a 5am swim squad and we are up at 4.30am) and a protein powder supplement is invaluable.

    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 GMOโ€™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 โ€“ provide a sustaining, nutritious supplement, and hereโ€™s the clincher, that actually tastes good. Itโ€™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 youโ€™re getting a good-quality and effective product:

    Ingredients: Look for a protein powder that is derived from wholefood sources, such as 100% grass-fed collagen, pea protein, brown rice protein (preferably non GMO, sprouted and fermented), hemp protein, or a blend of these. If youโ€™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.

    I personally love using this collagen proteinโ€”itโ€™s flavourless, so it works beautifully across all kinds of recipes without altering the taste.

    Health benefits of this strawberry shortcake protein smoothie

    Packed with antioxidants from strawberries, protein from yoghurt and almonds, and added fibre from raw cauliflower, this strawberry shortcake protein smoothie is a nutritious powerhouse. It provides a boost of energy, supports muscle recovery, and helps maintain a healthy gut.

    Ingredients

    The combination of strawberries, almonds, creamy yoghurt, and a hint of vanilla creates a naturally sweet smoothie thatโ€™s satisfying and nourishing. The shortcake-inspired almonds add a delicious crunch, making every sip a treat.

    How to make this strawberry shortcake protein smoothie

    Start by toasting almonds coated in maple syrup and protein powder for a crunchy shortcake topping. For the syrup, blend strawberries and maple or rice malt syrup. Then, blend the smoothie ingredientsโ€”frozen strawberries, cauliflower, coconut water, yoghurt, vanilla extract and plain or vanilla protein powderโ€”until creamy. Assemble by swirling the strawberry syrup in the glass, pouring in the smoothie, and garnishing with the crunchy shortcake topping.

    Serving suggestions and how to store

    Serve this smoothie immediately with the crunchy almonds piled on top for the best texture. Leftovers can be frozen into popsicle moulds or small containers for a quick, nutritious snack later.

    Vary this strawberry shortcake protein smoothie to suit

    For a vegan option, use coconut yoghurt and a plant-based protein powder. If youโ€™re short on time, blend all the ingredients together without worrying about the syrup and layering. Want a nut-free option? Swap almonds for sunflower or pumpkin seeds.

    For more delicious, easy to make healthy smoothies, click HERE

    Print Recipe
    5 from 3 votes

    Strawberry Shortcake Protein Smoothie

    This is a delicious, super simple recipe that we often have for breakfast or for an after school, pre-sport snack (I pop it in a thermos to keep it nice and cold)โ€ฆ
    Prep Time10 minutes
    Total Time10 minutes
    Course: Breakfast, Snack
    Servings: 2
    Author: Georgia Harding

    Ingredients

    Shortcake

    • 35 g raw almonds (ยผ cup)
    • 1 tbsp maple syrup
    • 1 serve/s wholefood protein powder -vanilla or plain flavour

    Syrup

    • 4-5 fresh strawberries
    • 1-2 tbsp rice malt syrup or maple syrup

    Smoothie

    • 1ยฝ cup/s frozen strawberries
    • 2 floret/s cauliflower -raw and roughly chopped
    • 60 ml coconut water (ยผ cup)
    • 250 g natural, Greek or coconut yoghurt (1 cup)
    • 2 serve/s wholefood protein powder -vanilla or plain flavour
    • 1 tsp vanilla -powder, extract or essence
    • 2 fresh strawberries -sliced into flat edged quarters (for garnish)

    Instructions

    Shortcake

    • On a tray line with baking paper place the almonds and drizzle with the syrup. Toss to coat. Sprinkle over the protein powder and toss to coat the nuts.
    • Place under a low grill to toast for 5 minutes (watching carefully so they don't burn).
    • You can always do a big batch of the nuts for a fabulous, protein rich snack (store in an airtight jar in the fridge but be careful - they are soooo moorish).

    Syrup

    • In a high powered blender place the strawberries and the syrup. Blend for 10 seconds to make a syrup and pour into the serving glasses. If using a Thermomix speed 8, 10 seconds.

    Smoothie

    • Without washing the blender, add the frozen strawberries, cauliflower, coconut water, yoghurt, vanilla and protein powder. Blend well until smooth and creamy. If using a Thermomix speed 9, 30 secs.
    • Tilt the serving glass so the syrup coats the sides. Place the cut strawberries on the sides of the glass and carefully pour in the creamy smoothie touching the sides three times to create the streaky finish.

    Serve

    • With the roughly chopped nuts piled on top.

    Store

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

    Notes

    Shortcut

    If you aren't bothered about how it looks, just add all of the ingredients for both the syrup and smoothie into the blender at once.

    Vegan

    Choose the vegan protein blend and coconut yoghurt.

    Make ice-blocks

    My kids love this blend frozen into ice-blocks. These are super convenient for a nutritious snack on the go.
    ย 

    Enjoy (I know you will :)). Post your comments and any questions in the comments below.

    Kimchi Fried Brown Rice

    | Budget Friendly, 30 Minute Meals, Pork recipes, Vegetarian

    This Kimchi Fried Brown Rice is such a versatile meal that my family loves for dinner, breakfast or as leftovers (cold) in their school lunches…aka fried rice salad. ย It’s so quick and easy to make and the addition of the kim chi balances out the flavours beautifully.

    Sometimes, if I’m cooking brown rice, say for a curry for dinner, I’ll cook extra so I can make this for breakfast the next morning.

    Health benefits

    Did you know that half of the daily calories for half of the worldโ€™s population come from rice? For many of the oldest living people in the world, brown rice is a dietary staple being a low allergenic, high fibre and nutrient rich food. Combined with protein from the eggs and more plant based goodness from the veggies and kim chi, this is one nourishing meal.

    Ingredients

    The base includes cooked brown rice, kimchi, and a mix of vegetables such as carrots, broccoli, and snow peas, with a delicious sauce made from tamari (soy sauce), sesame oil, and a touch of natural sweetness from coconut sugar or rapadura. Bacon and eggs add protein, but the recipe offers vegetarian and vegan alternatives.

    How to make this kimchi fried rice

    Start by scrambling the eggs in a wok or pan with a little oil and set them aside. Sautรฉ diced bacon and red onion until the onion softens, then add garlic, ginger, carrots, and broccoli. Stir-fry the mixture briefly before incorporating the cooked rice, sauce, scrambled egg, and snow peas. Continue to stir-fry until the vegetables are tender and everything is well combined. Serve with a generous dollop of kimchi and a sprinkle of spring onions for garnish.

    Serving suggestions and how to store

    Serve immediately as a main meal or side dish. Leftovers can be stored in an airtight container in the fridge for up to three days or frozen for later. Reheat in a pan or microwave until heated through.

    Vary this kimchi fried brown rice to suit your dietary needs

    For a vegetarian option, omit the bacon and substitute with tempeh or firm tofu. Egg-free? Use soft tofu as a scramble substitute. To make it vegan, combine both the vegetarian and egg-free variations. If you need to avoid onion and garlic, replace them with fennel and chilli for a different flavour profile. Adjust oils and sweeteners for nut, sesame, or fructose-free preferences. Tailor the recipe with your favourite proteins or vegetables to suit your taste and dietary goals.

    For more delicious, easy to make healthy meals, click HERE.

    Print Recipe
    4.87 from 15 votes

    Kimchi Fried Brown Rice

    Fried Rice is such a quick and easy meal that my whole family loves. The kimchi adds a really nice acidity and is great for supporting digestive health.
    Prep Time15 minutes
    Cook Time15 minutes
    Total Time30 minutes
    Course: Main Course
    Cuisine: Asian
    Servings: 4
    Author: Georgia Harding

    Ingredients

    • 1 tbsp peanut oil or olive oil
    • 3 egg/s -beaten
    • 2 rasher/s bacon -diced (see vegetarian variation below)
    • 1 red onion/s -peeled and finely diced
    • 2 clove/s garlic -crushed
    • 3 cm ginger root -finely grated
    • 2 carrot/s -peeled and diced
    • ยฝ broccoli -cut into small pieces
    • 3 cup/s leftover cooked brown rice -which works out approx. 1 cup raw
    • 12 snow peas -trimmed and sliced
    • 4 tbsp kim chi
    • 2 spring onion/s -white part sliced thinly

    Sauce (mix these 3 ingredients together)

    • 2 tbsp tamari -or coconut aminos
    • 1 tbsp sesame oil
    • 1 tbsp coconut sugar or rapadura

    Instructions

    • In a non-stick or cast iron pan or wok, add a splash of oil. Heat over a low to moderate heat and add your eggs, stirring to scramble them. Set aside once firm.
    • Add your bacon and red onion to the pan and stir until the onion just starts to soften. Add the garlic, ginger, carrots and broccoli and stir-fry for another 2 mins.
    • Next add the rice, sauce, egg and snow peas. Stir-fry for another 5 minutes until the vegetables start to soften.
    • Divide between four bowls and top each with a tablespoon of kim chi. 
    • Garnish with spring onions and enjoy.

    Store

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

    Notes

    Vegetarian

    Omit the bacon. You might like to add in slices of tempeh or firm tofu.ย 

    Egg-free

    Replace the eggs with ยฝ cup soft tofu and scramble this as you do the eggs.

    Vegan

    Combine the vegetarian and egg-free variations.ย 

    Onion and garlic-free

    Replace the onion, garlic and sprinkle onion with a small bulb of fennel, finely diced and a small red chilli.ย 

    Nut and sesame-free

    Replace the peanut oil and sesame oil with macadamia nut oil or ghee.

    Fructose friendly

    Replace the coconut sugar with rice malt or stevia.

    Tailor made

    Change up the protein and/or vegetables to suit your taste or dietary goals.
    ย 

    I'd love to hear how you enjoy this delicious, family friendly meal. Let me know, post a comment and rate the recipe below!

    gluten-free sodium flavor

    Sticky Pecan and Hazelnut Tart

    | Baked Sweets, Desserts

    This Sticky Pecan and Hazelnut Tart is a rich and delicious dessert that balances the nutty flavors of roasted pecans and hazelnuts with a warmly spiced filling. Perfect for special occasions or as a treat, itโ€™s a crowd-pleaser that pairs wonderfully with cream or coconut cream.

    This amazingly delicious dessert is thanks to Alexx Stuart from Low Tox Lifes ebook ‘Celebrate – Your Comprehensive Guide to Low Tox Entertaining.’ It’s a standout recipe and I’m so thrilled that Alexx has been generous enough to allow me to share it with you today. My hubby and kids are even more thankful to Alexx, they devoured it, loved it and have requested more!

    Health Benefits

    This tart incorporates nutrient-dense nuts like pecans and hazelnuts, which are high in heart-healthy fats, antioxidants, and essential minerals such as magnesium and zinc. Using alternative flours like tapioca, almond, and buckwheat makes it suitable for those avoiding gluten, while the coconut oil offers a plant-based option for dairy-free diets.

    Ingredients

    The tart has a nutty filling made with coconut cream, rice malt syrup (or other natural sweeteners), and warm spices like cinnamon, nutmeg, and cloves. The gluten-free pastry combines tapioca, almond, coconut, and buckwheat flours for a light, delicious base.

    How to make this sticky pecan and hazelnut tart

    Begin by preparing the pastry. Combine the flours in a food processor, then pulse with chilled butter until crumbly. Gradually mix in a whisked egg, vanilla, cinnamon, and sweetener until the dough forms clumps. Chill the dough for 30 minutes before pressing it into a greased and floured tart tin. Blind bake the pastry, weighted with beans or rice, to achieve a crisp base.

    Roast the nuts while the pastry rests, ensuring a rich depth of flavour. For the filling, gently warm the syrup, butter, coconut cream, and spices until combined. Slowly whisk the mixture into beaten egg yolks to create a smooth custard. Arrange the hazelnuts and pecans in the pre-baked pastry shell, layering the custard filling to coat the nuts evenly. Bake the tart until golden and caramelised.

    Serving suggestions and how to store

    Serve the tart warm or at room temperature with a dollop of double cream or coconut cream. Store leftovers in an airtight container in the fridge to maintain freshness.

    Vary this sticky pecan and hazelnut tart to suit your needs

    To make this tart dairy-free, opt for coconut oil or ghee instead of butter and pair with coconut cream for serving. For a fructose-friendly version, use rice malt syrup as the sweetener and skip the optional coconut sugar topping. The versatile pastry dough can also double as a shortbread biscuit base, baked and enjoyed with a cup of tea.

    For more delicious, healthy dessert recipes, click HERE.

    Try this Sticky Pecan and Hazelnut Tart, featuring a spiced nut filling in a gluten-free pastry. Perfect for celebrations or a special treat!
    Print Recipe
    4.67 from 3 votes

    Sticky Pecan and Hazelnut Tart

    This gluten free, fructose free, casein and lactose free beauty is an adaptation of that classic, uber sweet sticky pecan tart that weโ€™ve all surely enjoyed in the past? Being gluten free isnโ€™t an affliction and thereโ€™s no way weโ€™re missing out on the smell of pastry in an oven or the caramelisation of nuts bubbling away in a tart like this. No siree!
    Prep Time45 minutes
    Cook Time45 minutes
    Total Time1 hour 30 minutes
    Course: Dessert
    Author: Georgia Harding

    Ingredients

    • 170 g pecan nuts (1 cup)
    • 120 g hazelnuts (1ยฝ cups)
    • 6 whole egg yolks
    • 120 g coconut oil -or ghee or butter if not intolerant
    • 100 g coconut cream
    • 170 g rice malt syrup (1 cup) or honey or maple syrup
    • Pinch ground cloves
    • Pinch ground nutmeg
    • 1 tsp ground cinnamon

    For the Pastry

    • 120 g tapioca flour (1ยผ cup)
    • 30 g almond meal (โ…“ cup)
    • 20 g coconut flour (2 heaped tsp)
    • 45g g buckwheat flour (ยฝ cup) plus a little more for dusting your hands when pressing out the pastry into the tart shell
    • 140g butter (chilled), sliced into cubes (ghee is the best dairy-free)
    • 1 egg/s whole egg whisked with the vanilla in it
    • 1 tsp ground cinnamon
    • 1 vanilla -or 2 tsp vanilla extract
    • 2 tbsp rice malt syrup - fructose free OR maple syrup OR honey

    Instructions

    For the Pastry

    • Pop all your flours in your food processor or thermomix and pulse to combine and aerate.
    • Add your super chilled butter and blitz until crumble and combined.
    • Whisk your egg, vanilla, cinnamon and syrup together.
    • Add about โ…” of this mixture slowly over 3-4 seconds into the processor. Has it gone to clumps? Youโ€™re done. Has it not? Add a tiny bit more.
    • Save the leftovers of this mixture for a batch of French toast!
    • Spatula out onto unbleached parchment paper and shape into a ball and pop in fridge for 30 minutes to make it more workable.
    • Preheat oven to 180โ„ƒ / 350โ„‰ fan forced OR 200โ„ƒ / 400โ„‰ non fan forced oven.
    • While the pastry is resting, pop all the nuts onto a baking tray and roast for 8 minutes in the oven (watch they donโ€™t burn!). If youโ€™re using activated nuts, no need to do this step, but if theyโ€™re plain, raw nuts, this is crucial. Take out and let cool as you work on other things.
    • Now, line your quiche / tart tin with coconut oil or butter and then dust with buckwheat flour and shake o excess. This will help you when it comes to dislodging the tart later on!
    • Plop your pastry blob into the tin and dust your hands with buckwheat to avoid sticking and start working the pastry to all the corners evenly to about ยฝ cm thick all round. Any excess โ€“ make a couple of short bread cookies out of it while youโ€™re blind baking the base!
    • Now, place parchment on top and weigh it down with raw beans, rice grains or pastry weights and blind bake in the oven for 10 minutes with the weights in, and a further 5 minutes without โ€“ this will mean your base isnโ€™t soggy for the finished product later.
    • Now, take the pastry shell out when youโ€™ve just noticed a little bit of light golden action around the edges โ€“ This will mean you wonโ€™t have burnt ones later.

    For the Filling

    • Warm the syrup / honey, butter / ghee / coconut oil, cream and spices until all well combined.
    • Whisk egg yolks and pour very slowly your liquid mix (step 1) into the yolks, while continuing to whisk to avoid the yolk cooking. 
    • Place the hazelnuts into the pastry shell, naked (pop them in a tea towel and shake until most of the skins fall away).
    • Then pour your liquid over the top, leaving back 100ml liquid to go over the pecans afterwards.
    • Now, layer your pecans over the top in whatever pretty pattern you fancy.
    • Now drizzle the rest of the mixture over the pecans (keep a little back if itโ€™s going to overflow. We donโ€™t want that, and everyoneโ€™s quiche / tart tins are going to vary a little here)
    • OPTIONAL: Sprinkle a little coconut sugar over the top of your tart. Not necessary, but will create a nice crust over the top. So.. why wouldnโ€™t you?
    • Now bake everything together in the oven for 30 minutes until well caramelised and pastry is a deep golden brown.
    • Remove from the oven and cool.
    • Then, to dislodge safely without ruining the corner bits of the tart slide the knife to the corners of the underside of the base (if you have a removable base) and apply a little pressure up, and do that to all 4 corners before pressing from the centre.
    • Serve with double cream or coconut cream. Heaven.

    Store

    • In an airtight container or covered in the fridge.

    Notes

    Make biscuits

    This pastry doubles as a delicious shortbread biscuit โ€“ just roll little balls once chilled and press down onto parchment paper with a fork to flatten and bake for 15-20 minutes on 200C / 400F or until golden. Delicious with a cup of tea!

    Dairy-free

    Choose the dairy-free options.

    Fructose friendly

    Choose rice malt as your sweetener and omit the coconut sugar.ย 
    ย 

    I'd love to hear how you enjoy this decadent dessert. Post a comment below or even better rate this recipe!

    Lamb Coconut Curry

    | Make-ahead Meals, Red Meat, Freezable Meals, Vegetarian, Slow Cooked

    This weeks cracking Lamb Coconut Curry recipe is thanks to the lovely Irena Macri from Irena Macri | Food Fit For Life. I don’t often share other peoples recipes, butย Irena is a friend and I really love her cooking style.

    This Lamb Coconut Curry is a rich, delicious dish with tender lamb, warming spices, and a creamy coconut milk base. Itโ€™s perfect for a hearty, comforting meal, with a balanced combination of protein, healthy fats, and vibrant flavours from the herbs and spices.

    Health benefits

    Lamb is a great source of high-quality protein, rich in vitamins like B12, which supports red blood cell production. The spices used, like turmeric and fennel seeds, offer anti-inflammatory benefits, while coconut milk provides healthy fats to nourish and satisfy.

    Ingredients

    This recipe combines diced lamb shoulder, onions, cloves garlic, and celery with fragrant spices such as garam masala and turmeric. Coconut milk forms the rich base, while vegetables like carrots and fresh coriander add texture and freshness. Optional variations make it adaptable to different dietary preferences.

    How to make this lamb coconut curry

    Start by browning the lamb in your choice of fat, then soften the onions, celery, and garlic with spices. Add coconut milk, tomato paste, water, and sea salt, then slow-simmer for an hour. Add the diced carrots and continue cooking until tender. A final touch of lime juice and fresh coriander brings everything together.

    Serving suggestions and how to store

    Serve this curry with cauliflower rice, basmati rice or your favourite vegetables for a nourishing meal. It can be stored in the fridge for up to 3 days or frozen for longer-term storage. Reheat gently on the stovetop before serving.

    Vary this lamb coconut curry to suit your needs

    To make it dairy-free, use coconut oil instead of ghee. For a no-heat version, simply omit the red chili. For a vegetarian option, swap the lamb for chickpeas and serve with rice or quinoa for a complete protein.

    I’ve made this several times for my family and they always devour it. So here we have it, I know you are going to love this delicious Lamb Curry…

    For more healthy curry recipes, click HERE.

    Coconut Lamb Curry - a delicious, easy to make recipe that the whole family will just love.
    Print Recipe
    4.80 from 25 votes

    Lamb Coconut Curry

    This Lamb Coconut Curry is an easy to make, nourishing curry that the whole family will love. 
    Prep Time15 minutes
    Cook Time1 hour 50 minutes
    Total Time2 hours 5 minutes
    Course: Main Course
    Cuisine: Indian
    Servings: 4
    Author: Georgia Harding

    Ingredients

    • 1 tbsp butter, ghee or coconut oil
    • 700 g lamb shoulder - diced
    • 1 onion/s (large) sliced
    • 1 red chilli/s - finely diced
    • 2 stick/s celery - diced
    • 3 clove/s garlic - diced
    • 2 ยฝ tsp garam masala
    • 1ยผ tsp ground turmeric
    • 1 tsp fennel seeds
    • 1ยฝ tsp ghee (or extra coconut oil)
    • 400 ml canned coconut milk (1ยฝ cups)
    • 1ยฝ tbsp tomato paste (omit for AIP)
    • 250 ml water (1 cup)
    • 1 tsp sea salt - or to taste
    • 2 carrot/s - diced

    Serve

    • ยฝ lime/s - juice (to serve)
    • Fresh coriander or parsley - to garnish
    • Rice, quinoa or cauliflower rice (to serve)
    Metric - US Customary

    Instructions

    • Heat a tablespoon of butter, ghee or coconut oil in a casserole dish or a large saucepan.
    • Add the lamb and stir on a high heat until slightly browned, about 3-4 minutes. 
    • Add the onion, chilli and celery and cook for about a minute or two, until slightly softened. Bring the heat down to medium.
    • Add the garlic, garam masala, turmeric, fennel seeds and ghee (or extra coconut oil if avoiding dairy). Stir through and cook for a minute to let the spices release their aromas.  
    • Add the coconut milk, tomato paste, water and sea salt. Stir and bring to boil.
    • Turn the heat down to slow simmer and cook for 1 hour, covered with a lid. Stir a couple of times.
    • After an hour, add the diced carrot and cook for a further 30-40 minutes, covered with a lid. Stir a few times.
    • Sprinkle with some fresh coriander or parsley and a little drizzle of lemon or lime juice before serving.ย 

    Serve

    • Serve with your favourite vegetables or rice, cauliflower rice or quinoa.

    Slow cooker

    • This can certainly cooked in a slow cooker. However, as the speed and temperature varies between the many brands of slow cookers, base the amount of liquid you add and the cook time on a similar style of recipe in the guide book for your specific slow cooker. The general rule of thumb is to halve the liquid and double the cook time, but understanding your own slow cooker is the best guide.

    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.

    Grab Bag Formula Method

    • If you've done the **Grab Bag Formulaย Short Course, this is the method to convert this recipe...
    • Place all your prepared ingredients into the Grab Bag.
    • Carefully seal your Grab Bag. I close most of the seal then press out as much air as I can then complete the seal. Place the Grab Bag in the freezer.
    • To cook, remove the Grab Bag from the freezer, place on a baking tray and thaw in the fridge overnight.
    • Tip the contents of the Grab Bag into a large oven proof dish (with a tight fitting lid) or Dutch oven. It may still be a bit frozen; thatโ€™s okay. Place the lid on the pot, set your oven to 150ยฐC/300ยฐF (fan-forced) and cook for 4ยฝ hours.
    • Taste and adjust the seasoning and spiciness. Sprinkle with some fresh coriander or parsley and a little drizzle of lemon or lime juice before serving.ย 
    • **ย Theย Grab Bag Formulaย Short Course is available to purchase for just AU$46ย HERE.
      OR
      If you are a full-accessย Well Nourished Familyย member, the course is included in your membership and you can access in the members portal -ย HERE.

    Notes

    No-heat

    Remove the red chilli to make it less spicy if cooking for the kids - although itโ€™s not very spicy anyway.

    Dairy-free

    Choose coconut oil as the fat.ย 

    Onion and garlic-free

    Replace them with a small bulb of fennel (diced) and a teaspoon of ground cumin.ย 

    Vegetarianย 

    Replace the lamb with 2 cans of drained and rinsed chickpeas. Serve with rice or quinoa to ensure you have a complete protein.ย 
    ย 

    Let me know if this is a winner in your household. Post a comment and rate the recipe below.

    Vietnamese Meatball Soup

    | Budget Friendly, 30 Minute Meals, Make-ahead Meals, Pork recipes, Chicken, Freezable Meals, Vegetarian, Soups

    This Vietnamese Meatball Soupย recipe has become a bit of a staple this winter. Mainly because it’s delicious, easy and quick to make (and it can be customised to include what ever vegetables you have in your fridge).ย It’s also jam packed with immune supportive ingredients which is so handy at this time of the year.

    My 14 year old daughter is a budding singer/ songwriter (you can hear her sing on Instagram). I was talking to her the other day about her inspirations for the lyrics in her songs (which for her age are often very deep). She said she wrote lyrics based on stories or experiences she’s heard about or perhaps a feeling or emotion she’s felt. It got me thinking about how I come up with recipes and I discovered how similar our origins for creativity are. For me a recipe comes to pass based on flavours I’ve enjoyed (generally eating out or when travelling far away places) or based on what I feel like eating (often something my body craves).

    In the case of this recipe it was a bit of both – I’ve traveled a lot of Asia (hubby and I backpacked South East Asia, India and Nepal for a year before kids) and I have memories of eating a soup like this in Vietnam. Also, through these colder months, my body has been craving the warming, immune supportive spices in this dish. Creativity comes in so many shapes and forms, for me cooking is one of my favourite creative releases.

    Health benefits

    This soup is a nourishing powerhouse. The ginger and garlic help support your immune system, while chicken bone broth adds gut-healing properties. The coconut milk brings in healthy fats, and all those veggies pack in antioxidants and essential nutrients to keep you feeling your best. Plus, there’s lots of protein in the meatballs.

    Ingredients

    You’ll need chicken mince, coconut oil, ginger, garlic, chicken broth, coconut milk, turmeric, kaffir lime leaves, and fresh coriander, along with your choice of veggies. These ingredients not only add layers of flavour but also bring a variety of health benefits like anti-inflammatory properties from turmeric and a boost of protein from the meatballs.

    How to make Vietnamese Meatball Soup

    Start by making the delicious broth with coconut oil, fresh ginger, garlic cloves, chicken broth, and coconut milk. While it simmers over a medium heat, prepare the meatballs by mixing chicken mince (ground chicken) with grated carrot, ginger, coriander, and a hint of lime zest. Once the broth is ready, add the meatballs and let them cook through. Blanch your veggies at the end, add lime juice, and serve it all up with a sprinkle of coriander (cilantro) and chilli flakes.

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

    Serving suggestions and how to store

    Serve this soup hot with added rice noodles or rice vermicelli if youโ€™re feeling extra hungry. Store any leftovers in an airtight container in the fridge for up to 3 days, or in the freezer for up to 3 monthsโ€”just reheat gently on the stovetop to keep everything tender and flavourful.

    Vary this Vietnamese Meatball Soup to suit your dietary needs

    For a vegetarian option, swap the chicken broth for veggie broth and use tofu instead of meatballs. You can also substitute chicken mince with pork or turkey, or add noodles if you need a heartier meal. Need it to be garlic-free? Skip it and add a pinch of chilli flakes for extra heat.

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

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

    This Vietnamese Meatball Soup is delicious, nourishing and so quick and easy to make. It really is 'food as medicine' and a supurb family meal.
    Print Recipe
    4.95 from 35 votes

    Vietnamese Meatball Soup

    This Vietnamese Meatball Soup is one of my winter go-to's. Itโ€™s easy to whip up, packed with flavour, and you can add whatever veggies are in your fridge. Plus, it's loaded with immune-boosting ingredientsโ€”perfect for staying healthy through the colder months.
    Prep Time15 minutes
    Cook Time15 minutes
    Total Time30 minutes
    Course: Soup, Main Course
    Cuisine: Asian
    Servings: 4
    Author: Georgia Harding

    Ingredients

    • 1 tbsp coconut oil
    • 1 tbsp ginger root - finely grated
    • 3 clove/s garlic - finely grated or crushed
    • 750 ml chicken broth or stock (3 cups)
    • 400 ml canned coconut milk
    • 1 tbsp ground turmeric
    • 2 tbsp fish sauce
    • 1 tbsp coconut sugar or rapadura
    • 4 kaffir lime leaves - vein removed and thinly sliced
    • 6-8 spring onion/s - white part sliced
    • Vegetables (of choice to add to soup) (optional) sliced very small is best so they cook quickly. I generally add whatever I have at the time, often broccoli, carrot, snow peas, shiitake mushrooms, and a handful of kale or baby spinach added right at the end.
    • Sea salt and freshly ground black pepper - to taste
    • ยผ bunch/s fresh coriander leaves - to serve
    • chilli flakes - to serve

    Meatballs

    • 1 cm ginger root - finely grated
    • 2 tbsp fresh coriander leaves - finely chopped
    • 1 carrot/s - finely grated
    • 500 g chicken mince
    • 1 tbsp coconut flour
    • 1 tsp sea salt
    • ground black pepper - to taste
    • 1 lime/s (large) zest only (add juice to soup to finish)

    Instructions

    • In a large pot, heat the coconut oil. Add the ginger and garlic and sautรฉ for a minute until the garlic just starts softening.
    • Now add the chicken broth, coconut milk, turmeric, fish sauce, coconut sugar, kaffir lime leaves and spring onion and bring to a rolling simmer.
    • Whilst that's heating, make your meatballs by putting the ginger, coriander, grated carrot, chicken mince, coconut flour, sea salt, black pepper, lime zest, into a large bowl. Mix together until well combined and form into golf sized balls.
    • When the soup comes to a rolling simmer, add the meatballs and allow to cook for 5 minutes or so until cooked through (the larger the meatballs the longer they will need).
    • If you are adding vegetables, carefully remove the meatballs and divide between the serving bowls and add the vegetables to the soup to blanch them for a couple of minutes (take care not to over cook them). Divide the vegetables between the bowls.
    • Lastly, add the lime juice to the soup, taste and add more seasoning if needed (salt and black pepper). 
    • Divide the soup between the bowls, garnish with the coriander and serve with chilli flakes.

    Thermomix

    • Start with the meatballs. If you are going to make your own chicken mince, do this first and set aside.
    • Chop the ginger and coriander, 5 seconds, speed 8. Add the carrot 10 seconds, speed 8.
    • Add theย chicken mince, coconut flour, sea salt, black pepper, lime zest, mix 30 seconds, reverse speed 2 (you may need to scrape the sides during the mixing) - make sure it is well combined and form into golf sized balls. Set aside.
    • Now start the soup. Mince the ginger and garlic, 5 seconds, speed 8.
    • At this point I transfer it to a pot as the blades will break up the meatballs when cooking them. Continue from step 4 in the method above.

    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

    Garlic-free

    Omit and replace with a pinch of chilli flakes.

    Onion-free

    Omit the spring onions.

    Seafood-free

    Replace the fish sauce with a teaspoon of sea salt.

    Home made Chicken Bone Broth

    Recipe HERE

    Different meatball

    You can also sub the chicken for pork or turkey.

    Vegetarian

    Sub the chicken broth for vegetable broth and the meatballs for cubes of firm organic tofu.

    Add noodles

    If my tribe are extra hungry, I cook up brown rice noodles, strain and divide between bowls. Then just add the above to it when ready (it heats the noodles).ย 
    .

    I'd love to hear how you enjoy this delicious, nourishing meal - post a comment or help it to reach more people by rating the recipe.

    Asian Mushroom Stir-fry

    | 30 Minute Meals, Make-ahead Meals, Vegetarian

    One thing I’ve learned in my 40 something years is that life is fluid and sometimes you have to surrender to those times that go a little pear shaped. I like to be organised and efficient in my day to day life but the curve balls (which are just part of life and being a parent) leave me floundering occasionally. This is one of those weeks where I’m on the back foot – and this Asian Mushroom Stir-fry recipe was born.

    Last week my hubby was away all week, my daughter had a heap of singing competitions/ auditions. Then on the weekend (where I’d usually regroup) we had our nephew stay which was so lovely. But it left me behind the eight ball ahead of another working week which began with two days watching my son’s district athletic carnival.

    Busy times like this really highlight how much organisation is the key to eating well. They also make me really glad I have quick, healthy meals like thisย Asian Mushroom Stir-fry to turn to.

    Without a well stocked fridge / pantry and recipes like this, I’m not sure how I’d have got by this last week. For heaps more 30 minute meal inspo, click HERE. I also often turn to slow cooked meals (with minimal prep time) when I’m pushed for time, click HERE for recipes.

    Health benefits

    Asian mushrooms are such a wonderful immune supportive food and a great source of Vitamin D too. This simple stir-fry not only tastes delicious, but truly is food as medicine.

    Ingredients

    This stir-fry features a mix of enoki, oyster, and shiitake mushrooms combined with fresh garlic, carrots, spring onions, and snow peas. The simple sauce, made with tamari (soy sauce), mirin, and sesame oil, ties the dish together and adds extra flavour.

    How to make this Asian mushroom stir-fry

    Start by whisking together the sauce ingredients in a small bowl. Beat the eggs with a tablespoon of the sauce and cook into an omelette, then set it aside and slice into strips. Heat your pan or wok and stir-fry the mushrooms, garlic, carrots, and spring onions in your choice of cooking fat. If the vegetables start to stick, add a splash of water or stock. Once the mushrooms begin to wilt, stir in the remaining sauce, snow peas, and sliced omelette, cooking until everything is tender-crisp.

    Serving suggestions and how to store

    Serve the stir-fry as a side dish, or pair it with steamed rice or noodles for a complete meal. Add a sprinkle of chili flakes if you like spice. Store leftovers in an airtight container in the fridge and reheat in a pan or wok with a splash of broth or water.

    Vary this Asian mushroom stir-fry to suit your needs

    For an egg-free and vegan option, substitute the eggs with tofu or tempeh slices and include cashews for additional protein. Replace tamari with coconut aminos for a soy-free version. If garlic isnโ€™t suitable, use grated ginger instead. To make it onion-free, omit the spring onions and replace them with a small, finely diced chili for extra flavor. For a sesame-free dish, omit the sesame seeds and swap the sesame oil with macadamia nut oil. Lastly, if youโ€™re avoiding coconut, cook the vegetables in butter or ghee instead.

    This healthy Asian Mushroom Stir-fry is prep to table in less than 30 minutes so it makes for delicious, nourishing fast family food.
    Print Recipe
    4.84 from 6 votes

    Asian Mushroom Stir-fry

    This healthy Asian Mushroom Stir-fry is prep to table in less than 30 minutes so it makes for delicious, nourishing fast family food.
    Prep Time10 minutes
    Cook Time15 minutes
    Total Time25 minutes
    Course: Main Course, Side Dish
    Cuisine: Asian
    Servings: 4
    Author: Georgia Harding

    Ingredients

    • 3 egg/s -beaten
    • 3 tbsp butter, ghee or coconut oil
    • 350 g mushrooms -shiitake, oyster, enoki are my favourites
    • 2 clove/s garlic -sliced
    • 2 carrot/s -peeled & sliced
    • 6-8 spring onion/s -white part, trimmed and cut into 3cm lengths
    • 10-12 snow peas -halved
    • 1 tbsp black sesame seeds -optional

    Sauce

    • 60 ml tamari (ยผ cup) -or coconut aminos
    • 1 tbsp mirin
    • 1 tsp sesame oil

    Instructions

    • Start with making your sauce by combining all of the ingredients together in a small bowl.
    • Beat the eggs in a small jug with one tablespoon of the sauce.
    • Heat a non-stick or cast iron pan or wok over a moderate heat and add the egg. Cook into a rough omelette and once firm, set aside and slice into strips.
    • Now heat the coconut oil or butter in the pan (moderate to high heat) and add the mushrooms, garlic, carrots and spring onions stirring well. If the veggies start to stick, add a little splash of water or stock. 
    • After a couple of mins, just as the mushrooms start to wilt, add the remaining sauce, snow peas and sliced omelette.
    • Cook for a few more minutes stirring often.

    Serve

    • Sprinkle with the optional sesame seeds and serve as a side dish or with rice or noodles as a main meal.
    • You can also serve with chilli flakes if you enjoy a little heat.ย 

    Make ahead

    • Re-heat by stir-frying in a wok or pan with a splash of broth or water.

    Store

    • Store in an airtight container in the fridge.

    Notes

    Egg-free and vegan

    Replace the egg with slices of tofu and tempeh and serve with rice or add in cashew nuts to form a complete protein. Choose coconut oil as your frying oil.

    Soy-free

    Choose the coconut or liquid aminos instead of the tamari.

    Garlic-free

    Replace the garlic with a tablespoon grated ginger.

    Onion-free

    Omit the spring onion. Replace with a finely diced small chilli if you like.ย 

    Sesame-free

    Omit the sesame seeds and replace the sesame oil with macadamia nut oil.

    Coconut-free

    Cook the veggies in butter or ghee.

    Gluten-free

    True mirin should be gluten-free (as it's made form fermented rice wine) but please clarify this with the miring you buy.
    ย 

    I hope you love this fabulous mid-week meal. Post your comments and questions below.ย 

    teaspoon

    Red Cabbage Dukkah Slaw (or braise)

    | Vegetarian, Salads, Side dishes

    This Red Cabbage Dukkah Slaw (or braise) is a recipe I often turn to in the cooler months.ย I think it is the perfect accompaniment to the heavy stews, slow cooked casseroles and roasts that we often enjoy at this time of the year.

    For those of you who have been following me for a while now, you’ll know that I believe that dietary variety is really important for maintaining good health. Eating lots of different foods not only keeps cooking and eating interesting, but it’s also essential to ensure that our nutritional requirements are met and also that our gut microbiome thrives (more on why variety is so important for gut healthย here).

    Red cabbage is in season right now (so nutritionally at it’s peak) and it’s one vegetable that many people struggle knowing how to prepare it into a delicious dish.ย So in the name of expanding upon the variety of foods you eat in your household, here is a delicious, easy to make recipe that you can enjoy as a fresh slaw (I generally have a raw plant based component to every meal I eat) or you can braise the cabbage and enjoy it as a warm side.

    Health benefits

    Red cabbage is a powerhouse of micronutrients (vitamins and minerals) and protective antioxidants such asย anthocyanins and indoles (studies indicate they are important to protect against various cancers).

    The dukkahย spices are wonderful warming antioxidants and also have anti inflammatory properties. The nuts and seeds add a little protein and good fats.

    For lots more sides and salad inspo, take a look at my hugely popular ebook หœWell Nourished Sides and Saladsโ€™โ€“ where vegetables become the hero of the dish! Itโ€™s great value at just $9.95, click HERE to take a look.

    Ingredients

    This dish features finely shredded red cabbage tossed with a zesty dressing made from lime juice, olive oil, and currants. Itโ€™s topped with crumbled feta, fresh parsley, and a sprinkle of dukkah to add a flavorful crunch.

    How to make this Red Cabbage Dukkah Slaw (or braise)

    To prepare this red cabbage slaw, combine currants, lime juice, olive oil, salt, and pepper in a small bowl and let the mixture rest for at least 10 minutes. Toss the shredded red cabbage with the dressing, then finish with crumbled feta, chopped parsley, and dukkah. For the braised version, sautรฉ the shredded cabbage in olive oil over low to medium heat until softened, then mix with the dressing and garnish with the same toppings.

    Serving suggestions and how to store

    This slaw pairs well with grilled meats, fish, or falafel and can also be enjoyed on its own as a light, flavorful meal. Store any leftovers in an airtight container in the fridge for up to two days. The slaw version is best enjoyed fresh, while the braised version can be reheated and served warm.

    Vary this Red Cabbage Dukkah Slaw (or braise) to suit

    To make this Red Cabbage Dukkah Slaw (or braise) nut-free, use a nut-free dukkah or toasted sunflower seeds instead. For a fructose-friendly option, simply omit the currants. If you need it to be dairy-free or vegan, skip the feta or replace it with vegan cheese or savory cashew cream. To make it sesame-free, ensure your dukkah mix doesnโ€™t contain sesame seeds by using a suitable store-bought version or preparing your own.

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

    This Red Cabbage Dukkah Slaw (or braise) is a delicious recipe that you can enjoy as a fresh slaw or as a warm side.
    Print Recipe
    4.75 from 4 votes

    Red Cabbage Dukkah Slaw (or braise)

    This Red Cabbage Dukkah Slaw (or braise) is a delicious recipe that you can enjoy as a fresh slaw or you can braise the cabbage & enjoy this as a warm side. It's two recipes in one!
    Prep Time10 minutes
    Cook Time10 minutes
    Total Time20 minutes
    Course: Side Dish, Salad
    Servings: 4
    Author: Georgia Harding

    Ingredients

    • 40 g currants - (ยผ cup)
    • 1 lime/s - juice and zest
    • 60 ml extra virgin olive oil - extra virgin (ยผ cup)
    • ยผ tsp sea salt
    • ground black pepper - to taste
    • ยฝ red cabbage - finely shredded
    • 40 g feta cheese - goat or cow feta, crumbled (ยผ cup)
    • ยผ bunch/s fresh parsley leaves - roughly chopped
    • 2 tbsp dukkah - (recipe linked below or a good store bought dukkah)

    Instructions

    Slaw

    • Combine the currants, lime, olive oil and seasoning in a small bowl and allow to rest for 10 minutes (or longer).
    • Shred the red cabbage and then toss through the dressing.
    • Top with the feta, parsley and dukkah.

    Braise

    • Combine the currants, lime and olive oil in a small bowl with a good pinch of sea salt and allow to rest for 10 minutes (or longer).
    • Shred the red cabbage.
    • Heat a drizzle of olive oil in a pan over a low to moderate heat. Add the cabbage and wilt it whilst stirring often. Try not to brown it, just heat it gently until it has softened (approx. 10 minutes).
    • Toss through the dressing.
    • Top with the feta, parsley and dukkah.
    • Enjoy warm.

    Store

    • Store in an airtight container in the fridge.

    Notes

    My home made dukkah recipe HERE.

    Nut-free

    Make a nut-free dukkahย or replace with toasted sunflower seeds.

    Fructose friendly

    Omit the currants.

    Dairy-free and vegan

    Omit the cheese (you can replace with a vegan cheese or the savoury version of myย cashew cream).

    Sesame-free

    Ensure there are no sesame seeds in the dukkah mix (you may need to make your own, recipe here).

    I hope you add this recipe to your repertoire. If you try it, I'd love for you to post a comment.

    Chocolate Maple Macadamia Slice

    | After School Snacks, No-bake Sweets

    This healthy Chocolate Maple Macadamia Slice is a delicious and easy treat that perfectly balances crunchy, sweet macadamias with a fudgy chocolate base. Easy to make and packed with wholesome ingredients, it’s perfect for satisfying your sweet tooth naturally.

    One of my most favourite spices is cardamon. I love it’s flavour in curries, but also and especially in desserts. I think cardamon and chocolate is a flavour match made in heaven. Combined with the maple roasted macadamia nuts, thisย Chocolate Slice has become one of my favourite treats. If you’re not a fan of the flavour of cardamon, this is also delicious without…your call!

    Health benefits

    Cardamon has been used empirically in Ayurvedic medicine for treating mouth ulcers, digestive problems such as nausea, heartburn, bloating and constipation and also to support mood. It’s also a great antioxidant, anti-inflammatory and antibacterial. The almond meal, macadamia nuts and coconut oil are fabulous sources of protein and fat that makes this a supremely satisfying treat.

    Ingredients

    This slice has a base of almond meal, desiccated or shredded coconut, and cacao, with coconut oil and sweetened with maple syrup. Maple-roasted macadamias add crunch and a caramelised flavour.

    How to make this chocolate maple macadamia sliceย 

    Begin by toasting the macadamias in the oven with a coating of maple syrup until golden. Allow them to cool while mixing the coconut oil, sweetener, and cardamom in a food processor. Add the almond meal, coconut, and cacao powder to form a glossy mixture. Fold in the cooled, maple-coated macadamias, then press the mixture firmly into a lined slice tin. Freeze for 30 minutes until set, then cut into squares.

    Serving suggestions and how to store

    Serve chilled straight from the freezer for a firm texture or let it soften slightly for a fudgier bite. Store the slice in an airtight container in the freezer to maintain its texture and freshness.

    Vary this Chocolate Maple Macadamia Slice to suitย 

    For a fructose-friendly version, replace the pure maple syrup with rice malt syrup. To make it nut-free, substitute macadamias with pumpkin seeds and almond meal with ground, toasted sunflower seeds. For a vegan option, ensure your sweetener is either rice malt or maple syrup.

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

    This Chocolate, Maple Macadamia Slice is a delicious, easy to make sweet treat - it's an intolerance friendly guilt-free way to satisfy a chocolate craving.
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    4.82 from 16 votes

    Chocolate, Maple Macadamia Slice

    This healthy Chocolate, Maple Macadamia Slice is a delicious and easy sweet treat and is perfect for freezer storage!
    Prep Time15 minutes
    Chilling30 minutes
    Total Time45 minutes
    Course: Snack
    Servings: 18 slices
    Author: Georgia Harding

    Ingredients

    • 130 g macadamia nuts (1 cup)
    • 1 tbsp maple syrup
    • 100 g coconut oil (ยฝ cup) melted
    • 85 g rice malt syrup, honey or maple syrup (ยผ cup)
    • 1 tsp ground cardamom (optional but recommended)
    • 150 g almond meal (1ยฝ cups)
    • 25 g desiccated coconut (ยฝ cup) or shredded
    • 30 g cacao powder (ยผ cup) unsweetened Dutch process or raw

    Instructions

    • Preheat the oven to 180โ„ƒ/350โ„‰.
    • Place the macadamia nuts on a tray lined with baking paper and toss in the maple syrup.
    • Pop into the oven for 6-10 minutes to toast them. They should be golden brown but please take care not to over brown them as they can go a bit bitter. 
    • Once toasted removed from the oven and allow to cool fully (the maple sets into a nice crust once cooled).
    • In a food processor or Thermomix combine the coconut oil, sweetener and cardamon. Mix to combine, Thermomix 5 seconds speed 4.
    • Add the almond meal, coconut and cacao and mix to combine. If using a Thermomix 10 seconds, speed 4.
    • The mixture should be glossy (slightly oily) and hold together when pinched. If it seems very wet /oily you may need to add a tablespoon more almond meal.
    • Fold in the maple roasted macadamia nuts and use the baking paper they were toasted on to line a small slice tin (I used one approx. 18 x 26cm).
    • Press the mixture into a slice tin very firmly with wet hands and pop into the freezer for 30 minutes to set.

    Store

    • Cut into squares and store in an airtight container in the freezer.

    Notes

    Fructose friendly

    Replace the maple syrup with rice malt syrup.

    Nut-free

    Replace the macadamia nuts with pumpkin seeds and the almond meal with ground, toasted sunflower seeds.

    Vegan

    Chose rice malt or maple syrup as your sweetener.ย 
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    I'd love to hear how you like this combination of flavours. Let me know, leave a comment and rate the recipe too.ย 

    fridge dark chocolate sprinkle gluten-free blender blend flour stir sea saltย 

    Easy Lamb Harira

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

    Lamb Harira is a hearty, flavour-packed soup-stew thatโ€™s especially nourishing during the colder months. With warming herbs and spices, itโ€™s comfort in a bowl, and the best part is how simple it is to prepare. Just 15 minutes of hands-on time in one casserole dish, then let the oven do the work while it slowly braises into something rich and super satisfying. If you prefer, this recipe is also easily adapted for the slow cooker, making it as fuss-free as it is delicious.

    Health benefits

    This is one nutritionally balanced meal – lots of plant based fibre and available, gut healing protein thanks to the lamb (on the bone) and broth. The addition of the spices further supports the digestive and immune systems, with a boost of liver supporting greens (kale and parsley or coriander) to finish it off.

    Ingredients

    Key ingredients include lamb shanks, a blend of lentils, kale, and an aromatic mix of cumin, turmeric, cinnamon, and ginger. Tomato passata and chicken stock or bone broth create a rich base for the dish.

    How to make this easy lamb harira

    Start by pre-heating your oven and combining all the ingredients (except the kale and lemon) in a large ovenproof dish. Add the lamb shanks and cook in a low oven for several hours until the lamb is tender and falling off the bone. Stir in the kale at the end, and let it wilt before serving with a squeeze of lemon and fresh coriander (cilantro) or parsley.

    Serving suggestions and how to store

    Serve this hearty stew in a big bowl with a wedge of lemon and a sprinkle of fresh herbs. Leftovers can be stored in an airtight container in the fridge or freezer. You may need to add more liquid when reheating, as the lentils will continue to absorb moisture.

    Vary this lamb harira to suit your dietary needs

    For a vegetarian/vegan version, replace the lamb with mushrooms or chickpeas and use vegetable stock instead of bone broth. To make this onion and garlic-free, substitute with fennel and add extra cumin and chilli powder for flavour. Make it spicy by serving with chilli flakes for an extra kick.

    Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit your specific dietary requirements. There are also instructions to make it vegetarian too!

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

    Easy Lamb Harira - This tasty, hearty Lamb Harira soup is a nourishing meal that's great to make ahead as the flavours just get better and better with time. You can make it a couple of days ahead of eating and it can also be frozen.
    Print Recipe
    4.85 from 38 votes

    Lamb Harira

    This Easy Lamb Harira is a rich and delicious Moroccan-inspired stew. It's a one-pot wonder made with tender lamb shanks, lentils, and a warming blend of spices. This dish is slow-cooked to perfection, making it a hearty and nourishing option for the whole family.
    Prep Time15 minutes
    Cook Time3 hours
    Total Time3 hours 15 minutes
    Course: Soup, Main Course
    Servings: 6
    Author: Georgia Harding

    Ingredients

    • 1 onion/s (large) diced
    • 4 clove/s garlic -chopped
    • 2 carrot/s (large) diced
    • 2 stick/s celery -diced
    • 1 sweet potato/s -peeled and diced
    • 680 g tomato passata (puree)
    • 1 tsp ground cumin
    • 1 tsp ground turmeric
    • 1 tsp ground cinnamon
    • ยฝ tsp ground nutmeg
    • ยฝ tsp ground ginger
    • 200 g puy (French) lentils (1 cup)
    • 100 g split red lentils (ยฝ cup)
    • 1 tsp sea salt - or to taste
    • ground black pepper
    • 1 ltr chicken broth or stock
    • 2 lamb shanks
    • 1 bunch/s kale -leaves torn off the stems (stems diced)
    • ยฝ bunch/s fresh coriander leaves -or flat leaf parsley leaves, to serve
    • 1 lemon/s -cut into quarters, to serve
    Metric - US Customary

    Instructions

    • Pre-heat the oven to 250โ„ƒ/480โ„‰ (fan-forced).
    • In a large oven proof casserole dish with lid, add all of the ingredients except the shanks and kale (add the stems though).
    • Mix well to combine. Add the shanks and submerge them in the liquid.
    • Cover the dish (with a lid or foil) and put in the oven, turning the temperature down to 150โ„ƒ/300โ„‰ immediately.
    • Cook for 3-4 hours or until the lamb falls off the bone.
    • Remove the dish from the oven, stir in the kale, replace the lid and allow to sit for 5-10 minutes so the kale wilts.

    Slow Cooker

    • This can certainly cooked in a slow cooker. However, as the speed and temperature varies between the many brands of slow cookers, base the amount of liquid you add and the cook time on a similar style of recipe in the guide book for your specific slow cooker. The general rule of thumb is to halve the liquid and double the cook time, but understanding your own slow cooker is the best guide.

    Serve

    • With a wedge of lemon and garnished with coriander or parsley.

    Make-ahead

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

    Store

    • If you are storing or freezing it, strip the meat from the bones of the shanks and discard the bones (or freeze them to re-use to make a bone broth - there will still be some goodness remaining).
    • Store in an airtight container in the fridge or freezer.
    • You may need to add more liquid (water or stock) when reheating.ย 

    Grab Bag Formula Method

    • If you've done the **Grab Bag Formulaย Short Course, this is the method to convert this recipe...
    • Place all your prepared ingredients (except the kale, coriander and lemon) into the Grab Bag.
    • Carefully seal your Grab Bag. I close most of the seal then press out as much air as I can then complete the seal. Place the Grab Bag in the freezer.
    • To cook, remove the Grab Bag from the freezer, place on a baking tray and thaw in the fridge overnight.
    • Tip the contents of the Grab Bag into a large oven proof dish (with a tight fitting lid) or Dutch oven. It may still be a bit frozen; thatโ€™s okay.
    • Place the lid on the pot, set your oven to 150ยฐC/300ยฐF (fan-forced) and cook for 4-5 hours.
    • If there is a lot of liquid, remove the lid and cook for a further 20-30 minutes to reduce and thicken the sauce.
    • Remove the dish from the oven, stir in the kale, replace the lid and allow to sit for 5-10 minutes so the kale wilts. Taste and adjust the seasoning and spiciness.
    • **ย Theย Grab Bag Formulaย Short Course is available to purchase for just AU$46ย HERE.
      OR
      If you are a full-accessย Well Nourished Familyย member, the course is included in your membership and you can access in the members portal -ย HERE.

    Notes

    Vegetarian and Vegan Harira

    Replace the lamb with 250grams (approx. 2 cups) diced mushrooms (or chickpeas) and the bone broth with vegetable stock. Cook for 2-3 hours.

    Onion and Garlic-free

    Replace both with finely diced fennel, a extra teaspoon of cumin and chilli powder to taste.ย 

    Make it spicy

    You can serve this with chilli flakes - we always do.ย 

    Leftovers

    Leftovers are fabulous the next day and this is a great dish to make ahead or freeze (in an airtight container). My kids love it in a thermos for their school lunch.ย 
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    I'd love to hear how you and your family enjoy this delicious, super nourishing meal. Let me know what you think- post a comment below and rate this recipe!ย 

    Kale Pesto Penne

    | 30 Minute Meals, Pasta and Noodles, Vegetarian

    Each week I try to rotate the veggies I buy because I really do believe that variety is such a great way to ensure our nutritional needs are met. I also make sure a good part of what I buy is green and leafy. Leafy green vegetables have more nutrients per calorie than any other food, and this Kale Pesto Penne is one of my favourite ways to pack them in. Forget fancy and expensive โ€˜superโ€™ foods – leafy greens like kale are as nourishing as it gets.

    Kale isnโ€™t one of my familyโ€™s favourite greens, but that just makes me more determined to find a delicious way for them to enjoy it, and this pasta hits the mark. As itโ€™s in season right now in the southern hemisphere, itโ€™s a great time to try this nourishing meal.

    Health benefits

    Kale’s high level of nutrients (both vitamins and minerals) coupled with many potent, immune enhancing and anti-inflammatory phyto (plant) chemicals, results in much-needed virus protection at this time of year. I believe consuming greens daily during winter (when they are in season), is a key factor in preventing colds and flu. Nature, as always, provides.

    The combination of the quinoa and rice in the pasta along with the almonds forms a complete vegetarian protein too making this a nutritionally balanced, vegetarian meal.

    Ingredients

    This kale pesto pasta features fresh kale, cloves garlic, parmesan cheese, almonds, basil, lemon, olive oil, and rice quinoa penne pasta, creating a dish thatโ€™s both delicious and nutritious.

    How to make this kale pesto penne

    Start by separating the kale leaves from the stems and chopping the stems finely. Boil the stems until tender and set aside. Cook the penne pasta in a pot of boiling water until al dente. Prepare the pesto by blending garlic, parmesan, toasted almonds, basil, cooked kale stems, lemon zest and juice, and olive oil in a food processor until it forms a coarse paste. Sautรฉ the kale leaves in olive oil and water until just wilted, then toss with the cooked pasta, pesto, and remaining toasted almonds.

    Serving suggestions and how to store

    Serve this dish warm, garnished with freshly grated parmesan or a sprinkle of crushed almonds for added texture. It pairs beautifully with a side of mixed greens or a tomato salad. Store leftovers in an airtight container in the fridge for up to three days and reheat gently on the stove.

    Vary this kale pesto penne to suit your dietary needs

    For a nut-free option, substitute the almonds with toasted sunflower seeds. You can also sub the almonds with walnuts or pine nuts if you prefer. To make the dish gluten-free, use your favourite gluten-free penne pasta. For a dairy-free or vegan variation, replace the parmesan with nutritional yeast and sea salt. Enhance the dish with additional vegetables like cherry tomatoes, broccoli, or sautรฉed mushrooms. If desired, add cooked chicken or tuna for extra protein, though this will make the dish non-vegetarian.

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

    Try this Kale Pesto Penne! A healthy & tasty dish that is easy, versatile, & perfect for the whole family!
    Print Recipe
    5 from 8 votes

    Kale Pesto Penne

    This dish I developed out of wanting to include the nourishing stems of the kale in a meal. I often save them to add to bone broth but I wanted another option... and so this delicious, nutritious pasta was born. 
    Prep Time15 minutes
    Cook Time15 minutes
    Total Time30 minutes
    Course: Main Course
    Servings: 4
    Author: Georgia Harding

    Ingredients

    • 5 stem/s kale -washed well
    • 2 clove/s garlic -peeled
    • 50 g parmesan cheese (approx.)
    • 140 g raw almonds (1 cup) toasted
    • ยผ bunch/s fresh basil leaves
    • 1 lemon/s (small) juice and zest
    • 60 ml extra virgin olive oil (ยผ cup) -extra virgin
    • Sea salt and freshly ground black pepper -to taste
    • 250 g rice quinoa penne pasta
    • 30 ml extra virgin olive oil -(2 tbsp) plus 1 tbsp water (extra)

    Instructions

    • Start with stripping the leaves off the kale stems, tearing them into small pieces and finely chopping the remaining kale stems.
    • Bring 2 cups of water to the boil in a large pot and boil the chopped stems (not the leaves) for 5 minutes (or until they have softened). Strain and set aside.
    • Refill the pot with water and bring to the boil. Once boiling, cook your penne until al dente.
    • Meanwhile make the pesto.
    • In a food processor, chop the garlic. If using a Thermomix 5 sec, speed 7.
    • Add the parmesan and process until finely grated.ย If using a Thermomix 10 sec, speed 7.
    • Add half of the almonds and pulse until finely chopped.ย If using a Thermomix pulse approx. 3 times.
    • Add the basil, cooked kale stems, lemon juice and zest, olive oil and pepper and pulse until it forms a course pesto.ย If using a Thermomix pulse approx. 3-4 times.
    • Once the pasta is cooked, strain it and return the pan to a moderate heat. Add the extra 2 tablespoons olive oil and water and then add the kale leaves. Sautรฉ stirring constantly until it is just wilted (but not browned).
    • Once they are wilted, return the pasta, pesto, remaining toasted almonds to the pot and stir to combine over a low heat.
    • Serve immediately.

    Store

    • Store in an airtight container in the fridge.

    Notes

    Nut-free

    Substitute the almonds with toasted sunflower seeds.

    Gluten-free

    Choose a gluten-free penne (I love rice and quinoa pasta).

    Dairy-free and vegan

    Replace the parmesan with nutritional yeast and a good teaspoon of sea salt.

    Add in more veggies

    I love to add in other vegetables sometimes too. A handful of cherry tomatoes, broccoli and sautรฉed mushrooms work really well, as does roasted sweet potato.

    Add chicken or tuna

    To up the protein content of the meal (though no longer vegetarian) add in cooked chicken or a can of tuna.

    If your looking to convince your kids in the greens department...

    Click HERE for loads of tips and recipe ideas.
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    I'd love to hear how you like this simple pasta dish. It's super tasty and so nourishing - you can leave a comment or rate the recipe below.

    Ramadan and Fatteh (pita with chickpeas and yoghurt)ย 

    | Budget Friendly, 30 Minute Meals, Red Meat

    This week I’m sharing a recipe for a delicious Middle Eastern Fatteh. Food and food culture really fascinates me. I believe the very best thing about traveling or meeting people from different cultures is becoming more informed about their way of life and of course, exploring their traditional food.

    Every country or communityโ€™s unique cuisine reflects its distinct history, lifestyle, values, and beliefs.ย I just love how traditional cuisine is passed down from one generation to the next and how it operates as an expression of cultural identity.

    So with Ramadan beginning today, I’ve asked my friend Souad to share what Ramadan is, as well as a recipe for Fatteh (pita with chickpeas and yoghurt) – a divine meal that features on her table regularly. Trust me, Fatteh is so delicious and will absolutely become a regular on my own table ย – my whole family loved it, it’s SO easy to make and definitely proves that the simple things in life, are often he best.

    What is Ramadan?

    Fasting during the month of ‘Ramadan’ is one of the five pillars of the Islamic faith. Ramadan is in the ninth and most sacred month of the Islamic Lunar Calendar. The fasting of Ramadan is obligatory for every healthy person and takes place from sunrise until sunset. However young children, the elderly, travellers, pregnant women and people in poor health are amongst those that are exempted from fasting.

    The foods of fasting and Ramadan

    During Ramadan, Muslims fast by waking up very early (known as the ‘Suhoor’) and eating a pre-dawn meal to help sustain their mind and body throughout the day. Suhoor should be nutrient dense, yet not too heavy and contain a combination of high quality protein, fibre-rich food, hydrating vegetables and good sources of fat; in addition they also consume water and or tea (preferably herbal). Food choices do vary from culture to culture. Foods eaten can include dates, eggs, traditional soups with choice of protein, oatmeal, a variety of homemade dairy products (labne, shanglish) with bread, olives, cucumber and tomatoes. Once the sun rises, the fasting Muslim is not allowed to consume any food or water until sunset.ย 

    ‘Iftar’ time (breaking of the fast) occurs at sunset, where it is customary to break the fast with dates and water as this helps to restore sugar and salt levels and rehydrates the body. Then Muslims pray the ‘Megreb prayer’ and then return to the dinner table to have their meal.

    The types of food served vary by region. However mostly, families start with a simple soup, then move onto grazing the table with a variety of dishes ranging from casseroles, rice and legumes, salads and vegetables and of course meat/chicken/seafood. The fasting Muslim can continue to eat and drink until sun rise.ย It is highly encouraged to be more conscious and wary of what and how much you eat, focusing more on eating small amounts of healthy, wholesome, hearty foods and abstaining from processed and sugary foods, maintaining control and not over indulging. And to importantly, stay hydrated!

    More than just fasting…

    Throughout this month, a Muslim must do his utmost to refrain from negative behaviour, like swearing, lying etc and increase good behaviours.ย This is to help the Muslim build spiritual character and personal awareness by increasing charitable deeds, attending congregational prayers and maintaining ties with family, friends and neighbours.

    End of fasting…

    Ramadan comes to an end at the sighting of the crescent moon which indicates a new month. It is then, Muslims celebrate with a feast called ‘Eid-al-Fitr.’ This lasts for three days and is filled with family and community activities, gifts for the children and plenty of eating. ย  ย 

    I really enjoyed putting this post together, thanks so much to Souad for sharing this valuable insight into Ramadan and her recipe for Fatteh, such a fabulous, delicious meal.

    Health benefits

    This dish combines protein-rich chickpeas and lamb with gut-friendly yoghurt, offering a nutritious balance of macronutrients. The pine nuts and tahini provide healthy fats, while garlic, parsley, and lemon juice contribute immune-boosting properties and antioxidants.

    Ingredients

    Crispy Lebanese pita bread forms the base, layered with chickpeas, a garlicky yoghurt-tahini sauce, spiced lamb mince, and a garnish of toasted pine nuts and fresh parsley.

    How to make this delicious fatteh

    Begin by crisping Lebanese bread in the oven to make crispy pita chips. Cook chickpeas until tender, then prepare the garlicky yogurt sauce by whisking together garlic, yoghurt, tahini, lemon juice, and salt. Sautรฉ lamb mince with butter or ghee and optional spices until browned and seasoned. Assemble the dish by layering bread, warm chickpeas, yoghurt sauce, and lamb in a serving dish. Finish with a sprinkle of pine nuts and parsley.

    Serving suggestions and how to store fatteh

    Serve Fatteh immediately, accompanied by traditional sides like olives, pickled vegetables, sauerkraut, or fresh spring onions. Leftover mince and chickpeas can be stored separately in the fridge or frozen, though the bread will lose its crispness if stored after assembly.

    Vary this fatteh to suit your dietary needs

    For a dairy-free option, use coconut yoghurt and replace ghee with olive oil. Substitute the Lebanese bread with gluten-free wraps for a gluten-free version. Vegetarians and vegans can swap lamb for finely chopped mushrooms and follow the dairy-free variation. Toasted sunflower seeds are a great alternative to pine nuts for a nut-free option. For a garlic-free version, replace garlic with cumin and smoked paprika in the yoghurt sauce. Add ground cumin or coriander to the lamb mince for a spiced twist.

    This delicious Fatteh recipe (Pita with Chickpeas & Yoghurt) is a Middle Eastern meal which is often enjoyed during the month of Ramadan.
    Print Recipe
    4.89 from 9 votes

    Fatteh (pita with chickpeas and yoghurt)

    This is a traditional Middle Eastern dish with many variations depending on each cultural preference. It's always served in one big serving plate amongst family and friends.
    Prep Time15 minutes
    Cook Time15 minutes
    Total Time30 minutes
    Course: Main Course
    Servings: 4
    Author: Georgia Harding

    Ingredients

    • 2 Lebanese wrap breads
    • 2 cup/s cooked chickpeas -fresh soaked overnight and then boiled until soft or you can use 2 cans

    Yoghurt Sauce

    • 375 g natural, Greek or coconut yoghurt (1ยฝ cups)
    • 3 clove/s garlic -crushed (raw)
    • 1 tsp sea salt
    • 1 tbsp hulled tahiniย 
    • ยฝ lemon/s -juice
    • 2 tbsp water (optional if the yoghurt is very thick)

    Mince

    • 250 g lamb mince
    • 1 tbsp butter, ghee or coconut oil
    • Sea salt and freshly ground black pepper -to taste
    • ยฝ tsp ground cumin (optional)

    Garnish

    • 70 g pine nuts (ยฝ cup) toasted (to serve)
    • ยผ bunch/s fresh parsley leaves -chopped for garnish

    Instructions

    • Preheat the oven to 160โ„ƒ/320โ„‰.
    • Place the Lebanese bread on a tray and bake for 10 mins, turning half way, until browned and crispy. Remove from the oven and set aside. Alternatively, cut the bread into small wedges and fry them on the stove in 1 teaspoon ghee.
    • Cook the soaked chickpeas by boiling until soft and cooked through (approx 10 minutes if they are well soaked). Drain them prior to serving, season and set aside. If using a can, drain and rinse them and then heat in a pot with a little water and sea salt until warm.

    Yoghurt Sauce

    • This sauce is super important to the tastiness of this dish, it adds SO much flavour. Don't scrimp on the garlic.
    • Meanwhile, place the yoghurt, raw garlic, salt, tahini, lemon juice in a bowl and whisk together until well combined. If using a Thermomix - chop the garlic, 3 seconds, speed 8. Add the rest of the sauce ingredients and blend, 30 second, speed 5. ย 
    • If necessary, add more water (plain or from the chickpea water) slowly to the yoghurt until desired consistency is obtained. You want the yogurt to sit on the chickpeas (unlike in the pic - I over thinned it, Souad tells me it should sit on top of the chickpeas instead of sinking through doh!)

    Mince

    • In a small fry pan, melt the butter, ghee or coconut oil and cook the minced lamb (plus optional cumin)over a high heat for about cook 3-5mins or until it's cooked through. Season with sea salt and pepper to taste.

    Assemble

    • Break up the Lebanese bread into small bite size and arrange them in an even layer on the bottom of a deep serving platter bowl (or casserole).
    • Top with the warm, drained chickpeas.
    • Top the chickpeas with the yogurt sauce and then spread the lamb and ghee evenly over the yogurt.
    • Sprinkle with pine nuts and parsley and enjoy immediately.

    Serve

    • Traditionally, Souad tells me she would serve the Fatteh with various sides including olives, pickled vegetables, sauerkraut and spring onion (though this can vary depending on personal preferences)

    Store

    • The mince and chickpeas can be stored in an airtight container in the fridge. Obviously the pita will go soggy if stored.
    • The mince and chickpeas can be frozen.

    Notes

    Dairy-free

    Replace the yoghurt with coconut yogurt. Can also replace the ghee with olive oil.

    Gluten-free

    Replace the Lebanese bread with a gluten-free wrap.

    Vegetarian and Vegan

    Replace the lamb with finely chopped mushrooms (Thermomix 5 seconds, speed 4). Plus the dairy-free option for vegan.

    Nut-free

    Replace the pine nuts with toasted sunflower seeds.

    Garlic-Free

    I would replace the garlic with a half teaspoon of cumin and smoked paprika (in the yoghurt sauce).

    Spice it up

    I love this with a teaspoon of ground cumin and coriander (ground or fresh) cooked into the mince.ย 
    I'd like to thank Souad so much for this fabulous insight into Ramadan and the food that features on her table during this sacred month. Souad has three beautiful boys and is passionate about whole foods and raising happy healthy kids. She has contributed so much to the Well Nourished community over the years and I can't wait to meet her in person one day.
    I'd love to learn more about cultural food experiences so if food is part of a religious or sacred celebration in your culture, I'd love to explore it in future posts. Feel free to email me (via the contact form in the footer of this page) if you'd like to share an insight and/or a recipe. Cheers Georgia x
    ย 

    I'd love to hear how you enjoyed this post and recipe - post a comment below and rate the recipe if you love it too.ย 

    yogurt sauce flavors layers bowl toast taste pita chips baking toasted pita middle eastern eggplant almonds crumbsย 

    Pear and Ginger Yoghurt Cake

    | 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. Itโ€™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 crรจme fraรฎche 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 asย 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 minutes
    Cook Time40 minutes
    Total Time50 minutes
    Course: Snack
    Servings: 12
    Author: Georgia Harding

    Ingredients

    • 100 g butter or macadamia nut oil -melted
    • 250 g natural, Greek or coconut yoghurt (1ยฝ cups)
    • 170 g rice malt syrup or honey (ยฝ 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
    • ยฝ tsp sea salt
    • 300 g wholemealย speltย flour (2ยฝ cups)
    • 1 ripe pear -cored and thinly sliced
    • 2 tbsp coconut sugar or rapadura

    Instructions

    • Pre-heat your oven to 170โ„ƒ/340โ„‰ (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 theย 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 Cakeย 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).
    ย 

    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

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

    Well, thereโ€™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. Itโ€™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 Iโ€™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 – whereย 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).ย 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 sautรฉing 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 youโ€™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 minutes
    Cook Time15 minutes
    Total Time25 minutes
    Course: Soup
    Servings: 4
    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 (1ยฝ cups) or vegetable stock
    • Sea salt and freshly ground black pepper -to taste
    • 60 ml milk (of choice) (ยผ cup)

    Instructions

    • In a large pot add the butter or oil with the onion, garlic and celery. Sautรฉ 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.ย 

    Vegetarianย and vegan

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

    Onion-free

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

    Garlic-free

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

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

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