dairyfree

Almonds – The Ultimate Snack (and three recipes)

December 5, 2013 | After School Snacks, Savoury Snacks

Roasted almonds are a quick, healthy, and delicious snack, but with these three flavour options—Tamari, Indian Spiced, and Sweet Spiced—you can easily switch things up. Whether you’re in the mood for something savoury, spicy, or a little sweet, this recipe has you covered.

Coming into the festive season, I thought I’d share some simple and delicious ways to prepare almonds for a healthy snack. These are just so easy to make and you can store them for long periods of time in airtight containers or jars (in the fridge or freezer is best). Double or triple the recipe to make in bulk. These are so much more delicious than anything you can buy.

They are also lovely tossed through salads (or the sweet almonds can be added to desserts).

Health benefits

Almonds are a delicious and highly nutritious food and you’ll see them feature in many of my recipes. The health benefits of protein and fibre rich almonds are many. Several studies have concluded that including almonds in your diet is protective against heart disease and diabetes. Recent research has found that including a handful of almonds in the diet of the participants, reduced hunger and did not contribute to weight gain. In fact, quite the opposite. Many studies suggest that those who include nuts in their diet regularly are less likely to gain weight.

But not all almonds are created equal, so when buying them, try to buy only raw and unsalted varieties (then flavour/ roast them yourself). The almonds in many of the ‘snack’ mixes are often roasted in vegetable oil or at very high temperatures (which is damaging to the fats in the nut) – that is they are quite processed.

Ingredients

For this recipe, you’ll need raw almonds and a few simple pantry staples like tamari, coconut oil, spices, and a sweetener of your choice. Each variation—Tamari, Indian Spiced, and Sweet Spiced—brings its own unique flavour twist to toasted almonds. And they all taste incredible!

How to make these toasted almonds (three ways)

Preheat your oven to 150°C and spread the almonds in a single layer on a baking tray. For the Tamari Almonds, toast the almonds for 5 minutes, drizzle with tamari, and roast for another 15-20 minutes. For Indian Spiced Almonds, mix coconut oil with spices, coat the almonds, and roast for 20 minutes. For Sweet Spiced Almonds, coat with coconut oil, sweetener, and spices, and roast for 20-30 minutes until crunchy.

Serving suggestions and how to store

Enjoy these roasted almonds as a snack on their own, or toss them into salads, grain bowls, or trail mix. Store them in an airtight container (a glass jar works well) in the pantry, fridge, or freezer to keep them fresh and crunchy.

Vary this to suit your dietary needs

For a soy-free option, replace tamari with coconut aminos and sea salt. If you’re avoiding coconut, swap the coconut oil for macadamia nut oil or olive oil. To keep it fructose-friendly, use rice malt syrup as the sweetener. And remember, you can apply these flavour mixes to any nut or seed you like – walnuts, hazelnuts, pecans and more! Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit your specific dietary requirements.

Print Recipe

5 from 2 votes

Roasted Almonds - three ways

Almonds are a great go-to snack for anyone looking for a nutrient-dense option. Roasting them with different spices and flavours not only adds variety but makes them even more enjoyable as a satisfying snack. Here are three moorish flavour combinations, feel free to increase the quantities as needed.

Prep Time5

Cook Time20

Total Time25

Course: Snack

Servings: cup

Ingredients

150 g raw almonds (1 cup)

Tamari Almonds

2 tbsp tamari (enough to just cover the nuts, not soak them)

Indian Spiced Almonds

1 tbsp coconut oil (melted if solid)
½ tsp garam masala
½ tsp ground cumin
1 pinch sea salt
1 pinch cayenne pepper -optional for a bit of heat

Sweet Spiced Almonds

1 tbsp coconut oil (melted if solid) or macadamia nut oil
2 tbsp rice malt syrup, honey or maple syrup
½ tsp ground cinnamon
½ tsp mixed spice

Instructions

Tamari Roasted Almonds

Place raw almonds on a tray lined with baking paper (in a single layer).
Roast in a preheated oven (150℃ fan-forced)) for about 5 minutes.
Remove from the oven and drizzle with the tamari (enough to just cover the nuts, not soak them).
Return to the oven for another 15-20 minutes or until the almonds are crunchy and the tamari has formed a crunchy, salty coating.

Indian Spiced Almonds

Place almonds on a tray lined with baking paper. (in a single layer).
Mix together coconut oil (melted if solid), garam masala, cumin powder and a good pinch of sea salt and mix through the almonds until well coated.
For a bit of spice, add a pinch of cayenne pepper or chilli flakes too.
Roast in a preheated oven (150℃) for about 20 minutes or until the almonds are crunchy.

Sweet Spiced Almonds

Place raw almonds on a tray lined with baking paper (in a single layer).
Mix together coconut oil (melted if solid) or macadamia nut oil, rice malt syrup (fructose free), honey or maple syrup, cinnamon and mixed spice.
Stir through the almonds until they are well coated.
Roast in a preheated oven (150℃) for about 20-30 minutes or until the almonds are crunchy.
As they cool the coating will harden to form a crunchy coating. Warning - these are very moreish!

Store

In an airtight container or jar in a cool pantry or the fridge or freezer.

Notes

Soy-free

Choose coconut aminos and sea salt to replace the tamari.

Coconut-free

Choose macadamia nut or olive oil instead of coconut oil.

Fructose-friendly

Choose rice malt syrup as your sweetener.

Any nut or seed will do

These mixes can be applied to any nut or seed.

Love to hear what you think of these flavour combinations? Post a comment below.

Pine Lime Splice

December 3, 2013 | Drinks & Smoothies

This Pineapple Lime Smoothie is the perfect blend of tropical flavours to refresh and hydrate you on a warm day. With the tangy sweetness of pineapple, a splash of lime, and the hydrating goodness of coconut water, it’s an easy, delicious way to give yourself a little taste of summer any time of year.

Following on from my ‘Coconut Water‘ post, I thought I’d share one of my favourite summer smoothie combos – my Pine Lime Spice is simply delicious and a whole lot more medicinal than you’d think. I love the taste of coconut water though I know a few people who just don’t. So if you want to benefit from the impressive mineral profile and hydration from coconut water – without the taste, then try it in this delicious rehydration drink (or mixer).

Health benefits

The pineapple is very anti-inflammatory (thanks to the bromelain in it), supports digestion and reduces mucous production (this is a great drink if you have a cold, especially with the mint and ginger added). It is also a very rich source of Vitamin C along with the lime. The coconut water, I’ve written about here. Most of all, it is refreshing and delicious!

How to make Pine Lime Slice

It’s as simple as blending! Toss your coconut water, pineapple chunks, fresh lime juice, vanilla, ice, and any optional ingredients like mint or ginger into a high-speed blender, and blend until smooth. Pour it into your favourite glass and enjoy right away.

Serving suggestions and how to store

Serve this vegan, dairy-free and gluten-free smoothie immediately for the best flavour, or freeze any leftovers into ice-block moulds for a refreshing snack later on. It’s also perfect as a quick and nutritious frozen popsicle treat on a hot day.

Vary Pine Lime Splice to suit your needs

If you want a minty twist, throw in a few sprigs of fresh mint. For more anti-inflammatory goodness, add some ginger or turmeric. If you’re not a fan of coconut water, swap it for nut milk (or greek yogurt), or for an adult version, add a shot of vodka for a tropical cocktail.

Print Recipe

4.80 from 5 votes

Pine Lime Splice

This Pine Lime Splice is one delicious, healing drink. It's so versatile so check out my variations to discover lots of ways to enjoy it.

Prep Time5

Total Time5

Course: Drinks

Servings:

Ingredients

350 ml coconut water (approx.)
½ cup/s ice
4-5 cm pineapple -diced and cored
½ lime/s -juice
1 tsp vanilla -powder, extract or essence
3 sprigs fresh mint leaves - optional but delicious
1 tbsp ginger root - optional but reccomended

Instructions

Throw it all into powerful blender or food processor and process at the highest speed until smooth and creamy.
Serve immediately.

Store

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

Notes

Make it minty

Add a few sprigs of fresh mint it's super delicious.

More anti-inflammatory

Add a little ginger and/or turmeric (about ½ tsp ground ginger and /or turmeric)/

Coconut-free

Replace the coconut water with a nut milk.

Ice blocks

Freeze it into ice block moulds for a refreshing, healthy, frozen treat. Even add cubes of pineapple into the mould for a bit of texture.

A tropical cocktail

Add a shot of vodka for a tropical inspired cocktail.

Add Protein

Mix in your favourite vanilla protein powder or this Power Booster.

How do you like this tropical delight? Love to hear what you think?

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Cacao Rough (Raw Vegan Chocolate Slice)

November 27, 2013 | After School Snacks, No-bake Sweets

This Cacao Rough (raw vegan chocolate slice) is the ultimate treat for anyone looking for a quick and easy chocolate fix that’s also nourishing! Made with wholesome ingredients, it’s perfect for satisfying your sweet tooth while still keeping things healthy. Plus, it’s raw, vegan and gluten-free making it suitable for a variety of diets and a bit of a change from many dried fruit, high sugar energy ball or bar recipes about.

I think they are so delicious – a bit of a cross between a coconut rough and chocolate crackle. There’s something distinctly nostalgic about these beauties.

Health benefits

This delicious chocolate slice features almond meal for a protein boost (about 2 grams protein per serve), good fats and mood elevating amino acids and minerals. While cacao powder offers antioxidants that many chocolate lovers appreciate. The coconut oil adds healthy fats, and chia seeds are a great source of omega-3 fatty acids, making this treat both tasty and nourishing. Plus it’s refined sugar-free for the win! Many people find dried fruit, particularly medjool dates, really set off sugar cravings and energy/concentration slumps. That’s why you largely won’t find date loaded sweet recipes here at Well Nourished.

Ingredients

To whip up this scrumptious dairy-free treat, you’ll need almond meal, cacao powder, your choice of sweetener (like rice malt syrup, honey, or maple syrup), shredded coconut, coconut oil, optional chia seeds, and vanilla. Feel free to add extras like cacao nibs or a pinch of sea salt for that perfect sweet and salty combo.

How to make this raw vegan chocolate slice

Simply blend the almond meal, sweetener, coconut, coconut oil, chia seeds, raw cacao powder, and vanilla in a food processor, high speed blender or a mixing bowl until well combined. Press the mixture firmly into a lined tray with a spatula, sprinkle with cacao nibs and salt (optional), then pop it in the freezer for 10-15 minutes to set. The prep time is just so quick! Once firm, slice it into squares, and it’s ready to enjoy!

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

Serving suggestions and how to store

These little squares of goodness are perfect for a quick snack or dessert – or anytime you have a chocolate craving! Store them in an airtight container in the fridge for up to a week or freeze them for longer-lasting treats. Just remember, they need to stay chilled or they might melt on warmer days.

Timesaving tip

I often double this recipe to make a bigger batch (trust me, you’ll be wanting more)!

Vary this raw vegan chocolate slice to suit your needs

For a refreshing twist, add peppermint essence for a minty flavour. If you want to go nut-free, substitute the almond meal with ground sunflower seeds. You can also make it low-fructose by using rice malt syrup, or swap cacao for carob powder if you prefer. And don’t forget, doubling the recipe is always a good idea—trust me, you’ll want more!

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

AND if you love this but want more gut healing support, try these Peppermint Belly Bliss Bites.

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

This raw vegan chocolate slice recipe is also dairy, gluten and fructose free and so simple to make. It's a delicious sweet treat.

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4.80 from 44 votes

Cacao Rough

This delicious Cacao Rough is the most satisfying chocolate treat. It is easy to make and the most delicious raw chocolate slice I have ever tried.

Prep Time5

Chill30

Total Time35

Course: Snack

Servings: squares

Ingredients

100 g almond meal (1 heaped cup)
30 g cacao powder (¼ cup) unsweetened Dutch process or raw
85 g rice malt syrup, honey or maple syrup (¼ cup)
50 g shredded coconut (1 cup)
100 g coconut oil (½ cup)
20 g chia seeds (¼ cup) optional
1 tbsp vanilla -powder, extract or essence

Optional extras

1 tbsp cacao nibs - add a nice crunch
Pinch sea salt -optional but I quite like a sweet and salty taste

Instructions

In a food processor combine on low speed the almond meal, sweetener, coconut, coconut oil, chia seeds, cocoa and vanilla until just combined (if using a Thermomix speed 4, for 5 seconds).
You can also mix by hand, just make sure the coconut oil is in its liquid form.
Press the mixture firmly into a small lined tray (approx. 17 x 27cm). Sprinkle with the optional cacao nibs and sea salt if you like and press into the mixture with the back of a spoon.
Place in the freezer to set for 10-15 minutes.
Once set, remove from the tin and chop into little squares.

Store

Store in an airtight container in the fridge or freezer.

Notes

Peppermint slice

Add a few drops of peppermint essence for a delicious mint chocolate flavour.

Hazelnut

Use hazelnut meal for a chocolate hazelnut slice.

Add crunch

Mix in 1/4 cup of Buckinis (activated buckwheat groats).

Low-fructose

Choose rice malt syrup as your sweetener.

Nut-free

Replace the almond meal with toasted and ground sunflower seeds.

Vegan

Choose rice malt or maple syrup as your sweetener.

Cacao-free

Replace the cacao with carob powder.

I LOVE these - how about you? Post a comment or rate this recipe below. For 10 more Guilt-free Chocolate recipes, subscribe to my FREE newsletter.

Quinoa Patties

November 20, 2013 | Budget Friendly, Make-ahead Meals, Freezable Meals, Vegetarian, Healthy Lunchbox, Savoury Snacks

These Quinoa Patties are a fantastic way to enjoy a nutritious and delicious meal that’s packed with flavour and goodness. Perfect as a snack, lunchbox treat, or a light dinner, these patties are versatile and easy to whip up, making them a hit with both kids and adults. Plus, they’re a great way to sneak in some veggies!

Health benefits

Quinoa is a superfood I just love. It is a complete protein, providing all nine essential amino acids, while leafy greens contribute vitamins and minerals that support overall health. The addition of garlic and parmesan cheese not only enhances flavour but also adds beneficial nutrients. The eggs combined with the quinoa make this a wonderful, protein-rich vegetarian meal with approximately 18 grams of protein per serve.

Ingredients

For these yummy quinoa patties, you’ll need quinoa, parmesan cheese, garlic, spring onions, leafy greens (like kale or spinach or even fresh chives), fresh breadcrumbs, eggs, and seasoning with sea salt and black pepper.

How to make Quinoa Patties

Start by washing the quinoa well to remove any bitterness, then cook it in a saucepan according to these instructions and let it cool. In a food processor, blend the cheese, cloves garlic, and spring onions, then process the bread to make bread crumbs (if making them). Next, mix in the eggs and chopped greens, combining everything together in a medium bowl. Shape the mixture into patties and cook them in a fry pan or skillet in either coconut oil, olive oil or butter until golden brown on both sides.

Serving suggestions and how to store

These quinoa cakes are delicious served with avocado salsa, guacamole, or your favourite dips like pesto or hummus. They can be enjoyed warm or cold, making them perfect for lunchboxes or meal prep. Store any leftovers in an airtight container in the fridge for up to a week, or freeze them (with baking or parchment paper separating them) for a quick meal option later.

Vary this to suit your dietary needs

To make these patties gluten-free, simply use gluten-free bread or rolled quinoa. For a dairy-free version, omit the cheese and consider adding nutritional yeast and a good pinch of sea salt for flavour. If you’re not a fan of leafy greens, feel free to substitute them with grated carrot or sweet potato for a different twist.

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

Print Recipe

4.75 from 8 votes

Quinoa Patties

These quinoa patties are delicious hot or cold, as a side dish or as the main event. They are just so versatile, nourishing and delicious.

Prep Time20

Cook Time15

Total Time35

Course: Main Course

Servings:

Ingredients

180 g quinoa (1 cup) washed very well
45 g parmesan cheese (½ cup) grated
2 clove/s garlic -peeled and crushed
1 bunch/s spring onion/s -white part finely diced
30 g leafy greens -like kale, spinach, basil or another herb (1 cup approx.)
60 g fresh breadcrumbs (1 cup) or gluten-free breadcrumbs
4 egg/s
Sea salt and freshly ground black pepper - to taste

Instructions

After washing your quinoa very well in a fine sieve to remove the bitter saponins, cook your quinoa in a saucepan (instructions here). If you have time to soak the quinoa in water with a splash of apple cider vinegar (for up to 12 hours) this will improve its digestibility.
Once cooked set aside to cool.
In a food processor or powerful blender, grate your cheese and chop your garlic and spring onion. Set aside in a large mixing bowl.
Now process your bread (works well from frozen) to a crumb. Add to the cheese mix.
Without rinsing your bowl, process you eggs and greens until the greens are a chopped up as necessary. I like them a little in tact, but for veggie phobic kids, you may like to process them to a liquid.
Now mix all the ingredients together until well combined and season well.
In a large frypan, add a good couple of tablespoons of coconut oil or butter (or a mix of both).
Heat over a moderate heat and drop a good heaped tablespoon of the quinoa mixture into the oil. This recipe should make approx. 15-16 patties.
Press down a little with the back of a spatula.
Cook until the edges start to brown. Carefully turn and brown the other side.
Eat immediately or allow to cool and store in the fridge.

Thermomix method

Soak the quinoa overnight, drain and rinse. If no time to soak, rinse several times, rubbing it so the bitter saponins are washed away. Cook in the basket with 700ml of water, Varoma temp, speed 4, 12minutes if soaked, 15minutes if just rinsed or until the little white tail on the seed appears.
Set aside to cool and dry your TMX bowl.
Process you cheese, garlic, and onion, 10 seconds, speed 4. Set aside.
Make your breadcrumbs by processing frozen bread (broken into pieces), 10 seconds, speed 6. Set aside.
Chop the leafy greens, 5 sec, speed 4. Add the eggs and process 5 seconds speed 4.
Add back the cooked quinoa, breadcrumbs and cheese/onion mix. Season and mix on reverse, 10 seconds, speed 3 (you may need to scrape the sides).
In a large frypan, add a couple of tablespoons of coconut oil or butter (or a mix of both).
Heat over a moderate heat and drop a good heaped tablespoon of the quinoa mixture into the oil.
Press down a little with the back of a spatula.
Cook until the edges start to brown. Carefully turn and brown the other side.
Eat immediately or allow to cool and store in the fridge.

Serve

With a squeeze of lemon juice
With avocado tomato salsa (pictured) or guacamole
With pesto or hummus
With salad
With grilled meat or fish and salad for a larger meal

Make-ahead

They can be eaten cold or re-heated in the oven or a sandwich press.

Store

Store in an airtight container in the fridge.
Can also be frozen.
My kids love these in their school lunchbox.

Notes

Gluten-free

Use gluten free bread or rolled quinoa.

Dairy-free

Just omit the cheese (you can add in ¼ cup nutritional yeast for more flavour).

No greens

You can substitute the greens with grated carrot or sweet potato.

Love to hear your thoughts on these delicious patties. You can comment or rate this recipe below.

Chia Berry Ripe

November 14, 2013 | Breakfast, After School Snacks, No-bake Sweets

This Chia Berry Ripe is a delicious and nutritious treat that combines the goodness of chia seeds with chocolate berry flavour. Perfect for breakfast or a snack, this easy-to-make dish is packed with fibre, antioxidants, and healthy fats, making it a fantastic option to fuel your day. It’s deliciously sweet enough for a dessert too (my husband thinks it tastes like a cherry ripe, hence the name).

Health benefits

Chia seeds are a powerhouse of nutrition, offering a rich source of omega-3 fatty acids, protein, and dietary fibre, which can help keep you full and satisfied. The addition of berries and cacao powder adds antioxidants and vitamins, supporting overall health and wellness, while coconut milk and coconut water provide hydration and creaminess.

Ingredients

You’ll need fresh berries (raspberries and blueberries work well), chia seeds, cacao powder, rice malt syrup, maple syrup or honey, vanilla paste or powder, ground cinnamon, canned coconut milk, coconut water, and optional lemon zest for extra zing.

How to make this berry chia seed pudding recipe

To prepare this gluten-free, vegan chia pudding recipe, simply combine all the ingredients in a large jar or bowl, stirring or shaking until well mixed. Let it chill in the fridge for at least a few hours or overnight, allowing the chia seeds to absorb the liquid and thicken. If desired, you can give it a stir after an hour to enhance flavour distribution.

Texture Tip

I find people generally either love or struggle with the gelatinous, slightly grainy texture of chia. If you don’t like the texture, try to blend it smooth or use ground chia seeds to make it.

Serving suggestions and how to store

Enjoy your Chia Berry Ripe as is or topped with extra berries and a drizzle of cashew nut cream for added richness. It’s also delicious with toasted flaked coconut sprinkled on top. Store any leftovers in an airtight container in the fridge for up to three days, adjusting the consistency with a splash of milk if it thickens too much.

Vary this chia seed pudding recipe to suit your dietary needs

For a coconut-free version, simply substitute the coconut milk with your favourite nut milk or dairy milk. If you’re looking for a low-fructose option, sweeten it with rice malt syrup. For those who prefer a smoother texture, consider blending the mixture or using ground chia seeds to create a creamier consistency. Feel free to replace the cacao with chocolate protein powder or add in some hemp seeds to increase the protein in this chia pudding.

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

More Chia Pudding recipes HERE.

Print Recipe

4.84 from 6 votes

Chia Berry Ripe

This is the most delicious flavour combination for a healthy chia pudding - named after the infamous 'cherry ripe' chocolate bar.

Prep Time10

Soak2

Total Time2 10

Course: Breakfast, Dessert, Snack

Servings:

Ingredients

50 g berries (½ cup) I use frozen or fresh raspberries and blueberries but any will do, smashed up a bit to release their juice
45 g chia seeds (¼ cup)
1 tbsp cacao powder (unsweetened Dutch process or raw)
2 tbsp rice malt syrup or maple syrup (or to taste)
2 tsp vanilla -paste or powder
½ tsp ground cinnamon
270 ml canned coconut milk (1 cup approx.)
125 ml coconut water (½ cup)
1 lemon/s -zest finely grated (optional)

Instructions

In a large jar place all of the ingredients and stir or shake to combine well.
Place it in the fridge for at least a few hours (I leave it overnight).
You can shake or stir it after an hour or so, just to make sure the flavours are well distributed.
The longer it is left , the thicker it becomes. Adjust the consistency with more milk if it become too thick.

Serve

Enjoy as it is or topped with more berries and cashew nut cream (recipe here). A little toasted flaked coconut is also delicious.

Store

Store in an airtight container in the fridge.

Notes

Coconut-free

Replace the coconut milk with a nut milk or dairy milk.

Low-fructose

Sweeten with rice malt syrup.

Boost the protein

Stir through your favourite protein powder. I love using this collagen protein—it’s flavourless, so it works beautifully across all kinds of recipes without altering the taste. You can also add hemp seeds or the Power Booster recipe.

"The best Chia Pudding flavour combination ever!"
Sally

Love to hear if you like this delicious chia pudding. Post a comment or rate this recipe below!

Chicken and Mushroom Brown Rice Risotto

November 5, 2013 | Make-ahead Meals, Chicken, Freezable Meals

This gluten-free Chicken and Mushroom Brown Rice Risotto is a comforting and nutritious twist on a classic favorite. Unlike traditional risotto that relies on arborio rice, this version uses wholesome brown rice for added fibre and flavour, making it a delicious and satisfying meal. It’s easy to prepare, allowing you to precook the rice and whip up this risotto in just 10 minutes.

I first made this many years ago. A restaurateur friend of mine teased me about messing with a ‘classic.’ Once he tasted it he was grateful I dared to mess!

Health benefits

This chicken risotto is packed with nutritious ingredients like chicken, mushrooms, chicken broth and fresh vegetables, providing a great source of protein and vitamins. The use of brown rice adds more fibre, promoting digestive health, while the addition of fresh herbs and greens boosts its nutrient profile.

Ingredients

You’ll need dried porcini mushrooms, butter, garlic, a large onion, celery sticks, boneless chicken thighs, assorted mushrooms, fresh thyme, zucchini, dry white wine, leftover cooked brown rice, chicken stock or bone broth, grated parmesan cheese, and baby spinach, topped off with flat-leaf parsley for garnish.

How to make this Chicken and Mushroom Brown Rice Risotto

To create this risotto, start by soaking the porcini mushrooms in boiling water. Sauté the garlic, onion, and celery in butter, then add diced chicken until it turns opaque. Incorporate chopped porcini and assorted mushrooms, zucchini, and thyme, and cook until soft. Next, add the pre-cooked brown rice, a splash of white wine, reserved porcini liquid, and chicken stock, simmering until the stock is absorbed. Stir in spinach and cheese until melted and wilted, season with sea salt and black pepper then serve topped with fresh parsley.

Serving suggestions and how to store

Pair this hearty risotto with a crisp salad for a complete meal. Store any leftovers in an airtight container in the fridge for up to three days or freeze for later enjoyment. Reheat gently on the stovetop, adding a splash of broth if needed to restore creaminess.

Vary this brown rice risotto to suit your needs

For a dairy-free version, substitute the butter with ghee or olive oil and replace cheese with cashew cream and nutritional yeast. To make it vegetarian, increase the mushroom content and add walnuts, swapping chicken broth for vegetable stock. Vegan options can also be achieved with the same substitutions, and for those with onion or garlic sensitivities, fennel or chili powder can be excellent alternatives.

Print Recipe

4.75 from 8 votes

Chicken and Mushroom Brown Rice Risotto

A delicious, nutty Chicken and Mushroom Brown Rice risotto that's easier to make than traditional risotto and more nutritious.

Prep Time20

Cook Time25

Total Time35

Course: Main Course

Servings:

Ingredients

10 g dried porcini mushrooms
1 tbsp butter
1 clove/s garlic -diced
1 onion/s (large) diced
2 stick/s celery -finely diced
500 g boneless and skinless chicken thighs -diced
200 g mushrooms -sliced (an assortment is nice, Swiss brown, shiitake, oyster)
1 tbsp fresh thyme leaves
1 zucchini/s -julienned or ribboned
60 ml white wine (¼ cup)
2 cup/s leftover cooked brown rice (1 cup or 185 g when uncooked)
250 ml chicken broth or stock (1 cup)
100 g parmesan cheese -grated (1 cup)
30 g baby spinach (optional)
½ bunch/s flat leaf parsley -chopped
Sea salt and freshly ground black pepper -to taste

Serve

Salad (to serve)

Instructions

Place the porcini mushrooms in a small bowl and just cover with a little boiling water. Set aside.
In a large non-stick pan, melt the butter over a low heat. Add the garlic, onion and celery and cook with the lid on for a few minutes just to sweat and soften (not too brown).
Add the chicken and continue to cook for a few more minutes until the chicken just starts to turn opaque.
Remove the porcini mushrooms from the water, reserving the soaking water.
Chop the porcini mushrooms then add to the pan with the rest of the mushrooms, zucchini, and thyme leaves and cook for a few minutes until the mushroom starts to soften.
Add the rice and a splash of white wine, the reserved porcini liquid, followed by the stock and simmer for 5 minutes, stirring often until the stock is almost all absorbed.
Turn off the heat and stir in the spinach and cheese. Once the spinach has wilted and the cheese melted through the dish, top with parsley and serve immediately.

Thermomix method

If cooking the brown rice in the Thermomix, add enough water to cover the blades. Place the rice in the basket and cook 20 minutes (if un-soaked) or 18 minutes if soaked, Varoma temp, speed 4.
Place the porcini mushrooms in a small bowl and just cover with a little boiling water. Set aside.
In a dry thermomix bowl, grate the parmesan, 10 seconds, speed 7-8. Set aside.
Now chop the garlic, 3 seconds, speed 7. Add the onion and celery and chop 10 seconds, speed 4.
At this point I personally transfer it to the stove top as the volume of chicken and mushrooms makes it very hard to cook evenly in the the thermomix. Also it's not like a regular risotto that requires lots of stirring. Once the chicken and mushrooms are cooked, it is only 5 minutes away from serving.

Make-ahead

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

Store

Store in an airtight container in the fridge or freezer.

Notes

Dairy-free

Replace the butter with ghee or macadamia or olive oil and the cheese with cashew nut cream (savoury version) and nutritional yeast.

Vegetarian

Replace the chicken with an extra cup of mushrooms and a handful or two of walnuts. Replace the chicken broth with vegetable stock.

Vegan

Use dairy-free and vegetarian options.

Onion-free

Replace the onion with a small bulb of finely diced fennel.

Garlic-free

Replace the garlic with a pinch of chilli powder.

I prefer this brown rice version more than regular risotto - do you agree? Post your thoughts in the comments below.

Asian Mango Salad

October 30, 2013 | Vegetarian, Salads

I love this time of year when the beautiful Queensland mangoes appear at my local farmers market. So, today I thought I’d share a family favourite – a very healthy Asian Mango Salad recipe.

This fresh and vibrant Asian Mango Salad is the perfect combination of sweet, salty, and tangy flavours. With a mix of crunchy cabbage, juicy ripe mangos, and fresh herbs, it’s a deliciously light and refreshing dish that’s ideal for warm days or as a side dish to your favourite grilled protein.

As soon as my kids see mangoes in store this is what they request. I make it with both green (as photographed) and regular, sweet mangos. Just make sure that if you are using regular mango, that the flesh is firm and they are not overripe. Overripe fruits are best kept for smoothies.

Why is it so healthy?

As well as containing a rainbow of plant-based (Phyto) nutrients, the mango supports healthy digestion. Lots more antioxidant and phytonutrients are in the vegetables. The cashew nuts add a little protein and good fats. The mint and coriander are very detoxifying and cleansing. And the lime juice is rich in vitamin C.

Ingredients

For this salad, you’ll need a small wombok or white cabbage, red onion (or green onion), red capsicum (bell pepper), fresh mint and coriander (cilantro), a mango, toasted cashew nuts (or peanuts) and optional red chili and fried shallots. For the dressing, combine fresh lime juice and zest, fish sauce, rice wine vinegar and rice malt syrup (or honey or maple syrup).

How to make this Thai Mango Salad recipe

Simply toss together all the salad ingredients in a bowl. For the dressing, shake all ingredients together in a jar until well combined, and adjust the flavour to your liking. Dress the salad just before serving to keep it fresh and crisp, and finish with fried shallots and chilli for added crunch and spice.

Serving suggestions and how to store

Serve this Asian Mango Salad alongside grilled chicken, fish, or pork, or enjoy it as a light vegetarian meal. It’s best eaten fresh, but you can store leftovers in the fridge for up to a day. Just keep the dressing separate until ready to serve.

Vary this Asian mango salad recipe to suit your needs

For a nut-free option, swap the cashews for toasted sunflower seeds. Make it vegan by replacing the fish sauce with a pinch of sea salt. If you can’t find mango, julienned apple makes a great substitute for a similar sweet-tangy flavor.

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

For lots more sides and salad inspo, take a look at my hugely popular ebook ˜Well Nourished Sides and Salads’– where vegetables become the hero of the dish! It’s great value at just $9.95, click HERE to take a look.

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5 from 4 votes

Asian Mango Salad

This delicious, zesty Asian Mango Salad is one of my favourites. It's bursting with flavour and so very nourishing.

Prep Time15

Total Time15

Course: Salad

Cuisine: Asian

Servings:

Ingredients

Salad

1 wombok cabbage (small or half a large) or white cabbage, finely shredded
1 red onion/s -small or a bunch of spring onions, finely sliced
1 red capsicum/s -thinly sliced
1 bunch/s fresh mint leaves -or Vietnamese mint, leaves picked
1 bunch/s fresh coriander leaves -leaves picked
1 mango/s (green or regular), julienned
75 g raw cashew nuts (1 cup) lightly toasted, or can sub peanuts
1 red chilli/s -sliced (optional)
2 tbsp fried shallots -to finish (optional)

Dressing

1 lime/s -juice and zest
2 tbsp fish sauce
2 tbsp rice wine vinegar
1-2 tbsp rice malt syrup (or the sweetener of your choice)

Instructions

Simply combine all of the salad ingredients in a salad bowl.
Combine all of the dressing ingredients well (shaking together in a little jar is easiest)- taste it and make sure you are happy with the balance between the sweet / salty / sour flavours. If it is too sour you may like to add a little more fish sauce (saltiness) or sweetener.
Dress and toss the salad just prior to serving.
Garnish with the shallots/ optional chilli.

Notes

Nut-free

Replace the cashews with toasted sunflower seeds.

Make a meal of it

Add grilled fish, chicken or pork, or a can of tuna. Boiled egg, grilled tofu or tempeh are good choices for vegetarians.

Vegan and seafood-free

Replace the fish sauce with sea salt to taste.

Onion-free

Simply omit the onion/spring onion/fried shallots.

Can't source mango

This is also lovely with julienne apple.

I love this salad - do you? I'd love to receive your feedback in the comments below.

Cashew Nut Cream

October 17, 2013 | Dips, Sauces and Dressings

Cashew nut cream is a deliciously creamy and versatile alternative to dairy cream, perfect for adding richness to both sweet and savoury dishes. With just a few simple ingredients, it’s easy to whip up and can be customised to suit your taste or dietary needs.

Health benefits

This basic cashew cream is a great gluten-free, plant-based option that’s packed with healthy fats, making it a nourishing addition to many recipes. Cashews are a source of healthy monounsaturated fats, magnesium and a great source of protein. Plus this is really delicious. It’s a good choice for those looking to reduce dairy or incorporate more plant-based foods into their diet.

Ingredients

All you need is 60g of raw cashew nuts and some filtered water to make a basic cashew nut cream. You can also adjust the flavour with vanilla and sweeteners, or add lemon juice and herbs or nutritional yeast for a savoury twist or cheesy flavour.

How to make this cashew nut cream recipe

To make this vegan cashew cream, first, grind the raw cashews into a fine meal using a high-speed blender or food processor. Soak them in water for 2-6 hours, then drain and blend until a smooth texture. Add water a tablespoon at a time until you reach your desired consistency. Customise with sweeteners, vanilla extract, herbs, or salt depending on how you plan to use it (if you are after a sweet or savoury cream). If you own a Thermomix, we’ve also included Thermomix instructions for this recipe.

Serving suggestions and how to store

Cashew nut cream is perfect as a dairy-free topping or sauce for desserts, soups, or savoury dishes (like a pasta sauce or white sauce). It keeps well in an airtight container in the fridge for up to 3 days or can be frozen for longer storage.

Vary this cashew nut cream recipe to suit your needs

Make it sweet with vanilla and maple syrup for desserts, or turn it into a savoury cashew cream with miso paste or herbs. If you need a faster version, you can simmer the cashews for 5 minutes instead of soaking them, though it won’t be raw.

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No ratings yet

Cashew Nut Cream

A delicious, dairy-free alternative to regular cream, this Cashew Nut Cream is a must for all dairy-free and vegan cooks.

Prep Time5

Total Time2 5

Course: Side Dish

Servings: cup

Ingredients

60 g raw cashew nuts (½ cup)
Filtered water -see below

Instructions

Grind the cashews to a fine meal in a high-speed blender (thermomix 5 seconds, speed 8). Place the cashew nuts into a small bowl and pour over enough water to cover them well. Allow to soak for 2-6 hours (but no longer than 8).
Strain the water from the nuts and place in a high-speed blender.
Blend at the highest speed until smooth and creamy (if using a Thermomix, blend 30 seconds, speed 8). You really need a good blender like a Vitamix or Thermomix to achieve a really creamy consistency and you may need to scrape down the sides a few times too.
Add extra water, tablespoon by tablespoon to reach the desired consistency. The more water you add the thinner the cream or the less you add the thicker the cream.
Eat it as is, or choose your flavour...

Make it sweet

Add ½ teaspoon of vanilla and 1-2 tablespoons of rice malt syrup (fructose free) or maple syrup. Mix through until well combined.

Make it sour

To make sour cream, add sea salt and a little lemon juice to taste.

Make it savoury

Mix through a little miso paste or nutritional brewers yeast or onion powder or fresh herbs and seasoning. I make this quite thick like a cream cheese for a delicious butter spread replacement.

Fast track it

If you've cut yourself short or don't have the time or patience to wait for the nut meal to soak, you can gently simmer it for 5 minutes (though it is no longer raw).

Store

Airtight in the fridge for up to 3 days.
Can also be frozen.

Notes

Have you tried cashew nut cream before? How do you use it or anything else to add?

Smoked Salmon, Walnut and Avocado salad

October 15, 2013 | Salads

This smoked salmon, walnut, and avocado salad is a fresh and flavorful dish that’s perfect for a light lunch or a quick dinner. The combination of creamy avocado, tender hot-smoked salmon, and crunchy walnuts on a bed of leafy greens creates a satisfying and nutrient-packed salad that’s ready in minutes.

Why is it so good?

Each and every ingredient contributes vitamins, minerals, proteins and good oils that support optimal brain and neurological functioning. All in a flavour combination, that tastes delicious!

This salad is loaded with wholesome ingredients like omega-3-rich smoked salmon, heart-healthy walnuts, and fibre-filled avocado, making it a nourishing option for any meal. The leafy greens add an extra dose of vitamins and minerals, and the tangy lemon dressing brings it all together.

Ingredients

To make this salad, you’ll need a base of leafy greens like rocket or baby spinach, a large avocado, hot-smoked salmon, cherry tomatoes, walnuts, red onion, and capers. The simple lemon and olive oil dressing with a touch of horseradish cream adds just the right amount of zing.

What is ‘Hot’ 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. It’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 doesn’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 Smoked Salmon Salad

Start by placing the leafy greens into a bowl or onto a serving platter. Arrange the avocado, smoked salmon, cherry tomatoes, toasted walnuts, red onion, and capers on top. For the dressing, mix the lemon juice, zest, olive oil, horseradish cream, and seasoning in a jar or small bowl, then drizzle over the salad just before serving.

Serving suggestions and how to store

This salad is best served fresh, but if you have leftovers, store them in an airtight container in the fridge for up to a day. You can pair it with crusty bread or add some roasted sweet potato or boiled potatoes to make it a more substantial meal.

Vary this to suit your dietary needs

To make it dairy-free, swap the horseradish cream for Dijon mustard or fresh horseradish. If you’re nut-free, use toasted seeds like pumpkin or sunflower seeds instead of walnuts. For a vegan option, replace the smoked salmon with grilled mushrooms or tempeh. You can also bulk it up with some roasted veggies or a slice of sourdough bread.

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

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5 from 3 votes

Smoked Salmon, Walnut and Avocado salad

This Smoked Salmon, Walnut and Avocado salad really is 'mood food'. Delicious, easy to prepare and food as medicine.

Prep Time10

Total Time10

Course: Salad

Servings:

Ingredients

200 g leafy greens -I like rocket and baby spinach, but any kind will do
1 avocado/s (large) halved, peeled and cubed
200 g hot smoked salmon fillet/s
8 cherry tomatoes -halved
60 g walnuts (½ cup) lightly toasted
1 red onion/s -halved and sliced thinly
4 tbsp capers -drained

Dressing

1 lemon/s -zest and juice
60 ml extra virgin olive oil (¼ cup) extra virgin
1 tsp horseradish cream
Pinch sea salt
ground black pepper -to taste

Instructions

Place the leaves into a bowl or onto a platter. Arrange all of the other ingredients on top.
For the dressing place, all of the ingredients into a jar and shake until combined or mix together well in a small bowl.
Drizzle over the salad, just before serving.

Notes

Dairy-free

Replace the horseradish cream with fresh horseradish or dijon mustard.

Nut-free

Replace the walnuts with toasted pumpkin or sunflower seeds.

Onion-free

Replace the onion with 5 thinly sliced radish.

Vegan or vegetarian

Replace the salmon with diced and grilled tempeh or grilled mushrooms.

Make it more substantial

Add boiled and diced potato or roasted sweet potato. A slice of rye or sprouted sourdough is also delicious.

For lots more sides and salad inspo, take a look at my hugely popular ebook ˜Well Nourished Sides and Salads’- where vegetables become the hero of the dish! It’s great value at just $9.95, click HERE to take a look.

Have you tried this? Let me know if you like it by writing a comment below.

Strawberry Chia Pudding

October 9, 2013 | Breakfast, After School Snacks, No-bake Sweets

This Strawberry Chia Pudding recipe is a super simple, healthy, and delicious treat that’s perfect for breakfast, dessert or even an afternoon snack. Made with fresh strawberries, creamy coconut milk, and chia seeds, this recipe comes together in minutes and thickens beautifully in the fridge for a satisfying, naturally sweet pudding. It’s also the perfect no-prep, make ahead brekkie for those days where you need to get going quickly.

Health benefits

The strawberries are a delicious berry with a great antioxidant profile. The coconut milk contains fats which support the immune system, brain, and digestion. Read more about the health benefits of coconut here. The chia seeds are a fibre rich, high protein source of omega-3s and are responsible for the gelatinous consistency. This gluten-free, vegan pudding will keep you full and energised!

Ingredients

For this recipe, you’ll need fresh strawberries, canned coconut milk, chia seeds, and your choice of natural sweetener like honey, maple syrup, or rice malt syrup. A touch of vanilla extract and lime zest adds extra flavour, making this pudding both refreshing and satisfying.

How to make strawberry chia seed pudding

Making strawberry chia pudding is as easy as tossing everything into a blender and giving it a good blitz until smooth. Then, pop it in the fridge for at least 4 hours (or overnight) to let the chia seeds work their magic. If it gets too thick, just stir in a bit of coconut milk or water to loosen it up. With such a short prep time and easy method, anyone can make and enjoy this!

Serving suggestions and how to store

Serve this pudding in a glass, jar or bowl, topped with extra fresh strawberries (or banana), Greek yogurt or a sprinkle of your favourite granola for a bit of crunch. It stores well in an airtight container in the fridge for up to 4-5 days, making it a great make-ahead option for busy mornings or meal prepping. It can also be frozen.

Vary this to suit your dietary needs

If you’re avoiding coconut, swap the coconut milk for almond milk, oat milk, or any dairy alternative. You can also adjust the sweetness to your liking by using more or less syrup or even adding a touch of stevia for a sugar-free option. Feel free to add in vanilla protein powder or some hemp seeds to increase the protein in this chia pudding.

More Chia Pudding recipes HERE.

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4.77 from 13 votes

Strawberry Chia Pudding

This zesty, delicious strawberry chia pudding has such lovely balance of flavours and it's so simple to make.

Prep Time5

Total Time4 5

Servings:

Ingredients

400 g fresh strawberries (approx.) hulled
400 ml canned coconut milk
85 g rice malt syrup, honey or maple syrup (¼ cup) or more or less to taste
1 tsp vanilla -powder, essence or paste
100 g chia seeds (½ cup)
1 lime/s -zest

Instructions

Throw it all in a blender and blend on a very high speed until well mixed. Thermomix 30 seconds, speed 6.
Refrigerate for 4-24 hours. The longer it is refrigerated, the thicker it becomes.
If you find it has become too thick, mix through a little more coconut milk or water to thin it out.
Serve in a glass garnished with fresh strawberries.

Tip

Some kids (or even adults), don't like the 'tapioca-like' texture of the chia seed. If this is the case just process it for longer or until it smoothes out.

Store

Store in an airtight container in the fridge.

Notes

Coconut-free

Replace the coconut milk with a nut milk or dairy milk.

Boost the protein

I'd love to hear how you enjoyed this delicious chia pudding - post a comment or rate this recipe below.

Rustic Tarragon Chicken

September 24, 2013 | Make-ahead Meals, Chicken, Freezable Meals, Slow Cooked

This Rustic Tarragon Chicken is the perfect comfort meal, packed with hearty veggies, tender chicken, and a deliciously fragrant herb sauce. It’s an easy, one-pot dish that’s simple to throw together, making it great for busy weeknights or lazy weekends. With just a few basic ingredients, you’ll have a nourishing and delicious dinner on the table in no time! Remember it’s supposed to be rustic so don’t get hung-up on chopping everything up perfectly.

Health benefits

This dish is loaded with a nutritious rainbow of veggies and lean protein from chicken thighs, making it a wholesome, balanced meal. The combination of antioxidant rich tarragon, garlic, and fresh parsley brings plenty of flavour and nourishment. The chicken broth adds more protein, minerals and gelatinous, gut healing goodness.

Ingredients

The key ingredients for this dish are chicken thighs or drumsticks, fresh or dried tarragon, cannellini beans, and a mix of vegetables like onions, garlic cloves, carrots, capsicum, celery, and sweet potatoes. You’ll also need some chicken stock, dry white wine, and seasonings like sea salt and black pepper to tie everything together.

How to make this tarragon chicken recipe

Start by sautéing the onion and garlic in a deep pan or casserole dish, then brown the chicken on all sides. Add the veggies, beans, tarragon, wine, and stock, season to taste, and pop it in the oven with the lid on for about an hour. When it’s done, finish it off with fresh parsley for a burst of flavour and serve it up!

Serving suggestions and how to store

Serve this rustic tarragon chicken over mashed potatoes, cauliflower puree, or steamed greens like broccoli or kale for a complete meal. Leftovers can be stored in an airtight container in the fridge and will keep for up to three days. You can also freeze it for longer storage and just reheat it when needed.

Vary this to suit your dietary needs

For a vegetarian or vegan version, swap out the chicken for tofu, chickpeas, or mushrooms and use vegetable stock instead. If you’re avoiding legumes, simply omit the beans. You can also easily substitute any of the veggies or herbs to suit your tastes, and thyme makes a lovely alternative to tarragon if preferred.

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

This Rustic tarragon chicken recipe is a nourishing one pan, complete meal, fast and simple to make! Plus it can be pre-prepared and reheated as needed.

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4.80 from 5 votes

Rustic Tarragon Chicken, a nourishing one pan bake

This Rustic Tarragon Chicken is a nourishing, easy to prepare one pan bake and is delicious.

Prep Time15

Cook Time1

Total Time1 15

Course: Main Course

Servings:

Ingredients

1 onion/s -roughly chopped
2 clove/s garlic -chopped
700 g chicken thighs -or drumsticks
400 g can cannellini beans -drained and rinsed
2 carrot/s -peeled and roughly diced
2 stick/s celery -diced
1 red capsicum/s -diced
2 sweet potato/s (small) washed and diced
3 tbsp fresh tarragon leaves -picked and chopped or 1 tbsp dried
60 ml dry white wine (¼ cup)
120 ml chicken broth or stock (½ cup) - or vegetable stock
Sea salt and freshly ground black pepper -to taste

Serve

¼ bunch/s fresh parsley leaves -to serve

Instructions

Preheat your oven to 180℃/350℉ (fan-forced).
Use an oven proof deep pan (with a lid) or a casserole dish. On a stove top, begin with softening the onion and garlic in a little coconut oil or butter over a moderate heat.
Push aside and brown the chicken. Take off the heat.
Now add the cannellini beans, vegetables, tarragon, wine, stock, and seasoning. Mix together roughly to make sure the herbs are evenly distributed.
Place on the lid and throw in the oven for 50 - 60 minutes or until the meat is cooked.
Finish with parsley leaves (which adds a real freshness to the dish and more nourishment).

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.

Time-saving tip

If you are pushed for time and want to pre-prepare this meal, don't worry about sautéing the onion, garlic, and meat. Just throw all together, cover and refrigerate until you're ready to bake. You will just need to bake it for an extra 10-20 minutes to ensure the meat is cooked. I also often take the lid off for the last 10 -15 minutes to brown the chicken.

Grab Bag Formula Method

If you've done the **Grab Bag Formula Short Course, this is the method to convert this recipe...
Place all the tarragon chicken ingredients (except the lime and fresh coriander) into the Grab Bag.
Carefully seal your Grab Bag. I close most of the seal then press out as much air as I can then complete the seal. Place the Grab Bag in the freezer.
To cook, remove the Grab Bag from the freezer, place on a baking tray and thaw in the fridge overnight.
Tip the contents of the Grab Bag into a large oven proof dish (with a tight fitting lid) or Dutch oven. It may still be a bit frozen; that’s okay.
Place the lid on the pot, set your oven to 150°C/300°F (fan-forced) and cook for 2 hours.
If there is a lot of liquid, remove the lid, increase the oven to 200°C/380°F and cook for a further 15-20 minutes to reduce and thicken the sauce (the sauce flavour really develops too).
Finish with parsley leaves. Season again if necessary (sea salt lifts the flavours in this so make sure you add it).
** The Grab Bag Formula Short Course is available to purchase for just AU$46 HERE.
OR
If you are a full-access Well Nourished Family member, the course is included in your membership and you can access in the members portal - HERE.

Serve

Over chopped salad greens, chopped kale, steamed broccoli and mashed (pureed) cauliflower or potato.

Make-ahead

Re-heat (covered) in a low oven until just hot.

Store

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

Notes

Vegetarian and vegan

Replace the chicken with 300g of firm tofu or chickpeas and 300g of mushrooms. Choose vegetable stock. Cook for 1 hour.

Legume-free

Simply omit the beans.

Onion-free

Replace the onion with a small bulb of diced fennel.

Garlic-free

Simply omit the garlic or replace with a pinch of chilli.

Different vegetables

If you dislike or don't have a particular vegetable, just substitute it or leave it out. This is a very versatile dish - anything goes!

Don't like Tarragon?

Simple, thyme is a delicious alternative.

Love you to try this tasty dish and let me know how you like it? Did you make any changes, love you to share?

Healthy Chocolate, Almond and Coconut Bars

September 17, 2013 | After School Snacks, No-bake Sweets

These healthy Chocolate, Almond and Coconut Bars are the best heathy raw chocolate slice recipe – perfect when you’re craving something sweet but still want a wholesome snack. They’re packed with nourishing ingredients and so simple to make, making them an ideal option for busy days when you need a quick energy boost. Plus, with a rich layer of dark chocolate on top, they feel indulgent whilst they are packed full of nutrition.

Health benefits

This gluten-free recipe uses whole foods like almond meal and coconut to provide healthy fats and fibre, while dark chocolate adds a touch of antioxidants. The almonds provide mood and energy elevating proteins, minerals and fats. The coconut oil is are amazing for the brain, immune and metabolic health. You can also adjust the sweetness to suit your taste preferences, making it a flexible and satisfying snack. This is a whole food treat that is very satisfying and tastes amazing!

Ingredients

The star ingredients in this heathy raw chocolate slice recipe include almond meal, desiccated coconut and nut butter, which come together to create a rich and delicious base. You’ll also need a natural sweetener like honey, maple syrup, or rice malt syrup, along with coconut oil, vanilla extract, and a hint of coconut flour for structure. To finish it off, melt dark chocolate (or chocolate chips) to top the bars to form the chocolate layer.

How to make this heathy raw chocolate slice recipe

Making healthy raw treat is super easy! Just blend all the ingredients, except for the chocolate, in a food processor until everything comes together in a sticky paste. Press the mixture into a lined tin that’s approximately and refrigerate until firm. After that, melt the dark chocolate and spread it over the top. Pop the tray back into the fridge until the chocolate is just set, then slice and enjoy! The best part is no oven is required and they take just 15 minutes to prepare! If you own a Thermomix, we’ve also included Thermomix instructions for this recipe.

Serving suggestions and how to store

This heathy raw chocolate slice recipe are great as a healthy, low sugar bar or dessert and pair perfectly with a hot cup of tea or coffee. Keep them stored in an airtight container in the fridge to maintain their firmness, or pop them in the freezer if you want to keep them longer.

Vary this heathy raw chocolate slice recipe to suit

For a low-fructose option, use rice malt syrup and make my raw chocolate for the topping. If you love Nutella, try swapping the almond meal for hazelnut meal and using hazelnut butter for a rich, nutty twist. Looking for a nut-free snack? Check out my no-bake muesli bar recipe or my healthy chocolate coconut slice for delicious alternatives.

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

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

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4.80 from 44 votes

Cacao Rough

This delicious Cacao Rough is the most satisfying chocolate treat. It is easy to make and the most delicious raw chocolate slice I have ever tried.

Prep Time5

Chill30

Total Time35

Course: Snack

Servings: squares

Ingredients

100 g almond meal (1 heaped cup)
30 g cacao powder (¼ cup) unsweetened Dutch process or raw
85 g rice malt syrup, honey or maple syrup (¼ cup)
50 g shredded coconut (1 cup)
100 g coconut oil (½ cup)
20 g chia seeds (¼ cup) optional
1 tbsp vanilla -powder, extract or essence

Optional extras

1 tbsp cacao nibs - add a nice crunch
Pinch sea salt -optional but I quite like a sweet and salty taste

Instructions

In a food processor combine on low speed the almond meal, sweetener, coconut, coconut oil, chia seeds, cocoa and vanilla until just combined (if using a Thermomix speed 4, for 5 seconds).
You can also mix by hand, just make sure the coconut oil is in its liquid form.
Press the mixture firmly into a small lined tray (approx. 17 x 27cm). Sprinkle with the optional cacao nibs and sea salt if you like and press into the mixture with the back of a spoon.
Place in the freezer to set for 10-15 minutes.
Once set, remove from the tin and chop into little squares.

Store

Store in an airtight container in the fridge or freezer.

Notes

Peppermint slice

Add a few drops of peppermint essence for a delicious mint chocolate flavour.

Hazelnut

Use hazelnut meal for a chocolate hazelnut slice.

Add crunch

Mix in 1/4 cup of Buckinis (activated buckwheat groats).

Low-fructose

Choose rice malt syrup as your sweetener.

Nut-free

Replace the almond meal with toasted and ground sunflower seeds.

Vegan

Choose rice malt or maple syrup as your sweetener.

Cacao-free

Replace the cacao with carob powder.

I LOVE these - how about you? Post a comment or rate this recipe below. For 10 more Guilt-free Chocolate recipes, subscribe to my FREE newsletter.

This healthy raw chocolate slice recipe is vegan, gluten, dairy & fructose free. It' an easy to make, delicious and nutritious snack.

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4.77 from 30 votes

Healthy Chocolate, Almond and Coconut bars

One of my all time favourite chocolate-y treats these Healthy Chocolate, Almond and Coconut bars are easy to make, nutritious and delicious.

Prep Time15

Total Time1 15

Course: Snack

Servings: bars

Ingredients

300 g almond meal (2½ firmly packed cups)
80 g desiccated coconut (1 cup approx.) or shredded
130 g nut butter (½ cup) I like the ABC nut spread
4 tbsp rice malt syrup, honey or maple syrup -adjust the amount to make these more, or less sweet to suit your taste
100 g coconut oil (½ cup)
1 tbsp vanilla
1 tbsp coconut flour
100 g dark chocolate -melted

Instructions

Mix all ingredients (except the chocolate) together in a food processor/mixer until well combined and forming a rough paste.
If you have a Thermomix, mix 30 seconds, speed 4.
Pour into a slice tin (approx. 17 x 27cm) lined with baking paper (parchment paper).
Refrigerate until set (about an hour).
Once set, melt the chocolate in a bowl placed over a pot of simmering water, stirring continually. Spread evenly with a spatula over the almond mix and refrigerate again until the chocolate is just set (10 minutes). You an also melt chocolate in the thermomix (see basic cookbook for directions).
Remove from the tin and slice into small bars.
Remember to keep these in the fridge or freezer. As with any raw coconut oil based product, they'll melt if not kept cold!

Store

Store in an airtight container in the fridge.

Tip

To get a good cut on the slice without cracking the chocolate, take out of the fridge or freezer for about 30 mins (approx) before slicing and you can also use a hot knife.

Notes

Low-fructose and dairy-free or vegan

Choose rice malt syrup for your sweetener for low fructose. Even though the 85% chocolate is very low in fructose, you may like to make some dairy-free raw chocolate for the top. Here is the recipe.

Nutella like

Swap the almonds for ground hazelnuts and use hazelnut butter for a match made in heaven.

Want something grainy and nut free? Check out my No Bake Muesli Bar here, or my biscuity Healthy Chocolate Coconut Slice, here.

Nut-free

This is not the recipe for you. For 150 pages of nut-free recipes, take a look at my super popular ebook 'The Well Nourished Lunchbox'. Click HERE to find out more and read the rave reviews.

These are so divine. I'd love you to try them then tell me what you think by posting a comment.

Puy Lentil Salad

September 10, 2013 | Budget Friendly, Vegetarian, Salads

This Puy Lentil Salad is a simple yet satisfying dish that’s perfect for a light lunch or a hearty side. Made with protein-packed lentils, fresh herbs, and a tangy lemon dressing, it’s a delicious way to enjoy healthy, whole foods. Plus, it comes together in no time, making it an ideal choice for busy days.

Why is it so good?

The puy lentils (also called french green lentils) are a great pantry staple as they have a long shelf life, don’t need to be soaked (though I still do, even if just for a few hours) and cook quickly in a pot of water. They are a great source of fibre and vegetarian source of protein. They have an impressive mineral content including iron. Combined with the seeds, they form a ‘complete’ protein source. The parsley and tomatoes contain antioxidants and health giving plant chemicals. The lemon and lemon zest enhance immune health and the olive oil assists in the absorption of fat-soluble vitamins.

Ingredients

This salad features earthy Puy lentils, juicy cherry tomatoes, fresh parsley, and crunchy toasted sunflower seeds, all brought together with a crumbled feta topping. The zesty dressing made from lemon juice, olive oil, and a splash of red wine vinegar adds the perfect tangy kick.

How to make Puy Lentil Salad

Making this Lentil Salad recipe is quick and easy! Cook the lentils in a saucepan until they are tender, then simply toss them with the sliced red onion, halved cherry tomatoes, parsley leaves, and toasted sunflower seeds. Crumble the feta on top, then mix up the lemon vinaigrette and drizzle it over the salad. Give everything a good toss, and you’re ready to serve.

Serving suggestions and how to store

Serve this French lentil salad as a side dish with grilled meats or as a vegetarian main course. It also makes a great packed lunch—just store it in an airtight container in the fridge, and it will stay fresh for a few days. For the best flavour, wait to add the dressing until just before serving if you’re making it ahead.

Vary this to suit your dietary needs

This salad is easy to adapt to different dietary needs. For a dairy-free or vegan version, skip the feta and try adding some toasted cashews or a vegan cheese instead. If you’re not a fan of onions, thinly sliced radishes make a great alternative. And to make it more substantial, mix in a can of tuna for a quick, protein-rich meal. You can also add in extra veggies like cucumber, celery, kale, spinach, basil or grated carrot.

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5 from 2 votes

Puy Lentil Salad

This simple Puy Lentil salad is fibre rich, delicious and a substantial side or meal.

Prep Time10

Total Time10

Course: Salad

Servings:

Ingredients

200 g puy (French) lentils (cooked**to yield approx. 2 cups)
1 red onion/s -halved and sliced
10 cherry tomatoes -halved
1 bunch/s flat-leaf parsley -leaves picked
30 g sunflower seeds (¼ cup) toasted
100 g feta cheese -crumbled

Dressing

1 lemon/s -zest and juice
60 ml extra virgin olive oil -extra virgin (¼ cup)
1 tbsp red wine vinegar (or chardonnay vinegar)
Sea salt and freshly ground black pepper -to taste

Instructions

Combine all ingredients in a salad bowl. Mix the dressing together in a jar or small bowl. Pour over the lentil mix and toss well to coat.
Leftovers will keep in an airtight container, refrigerated for a few days.
Cook your lentils (link to cooking instructions below)**

Store

Store in an airtight container in the fridge.

Notes

Dairy-free and vegan

Leave out the feta. You might like to substitute with raw or toasted cashew nuts or a vegan cheese.

Onion-free

Replace the onion with 5 thinly sliced radish.

More substantial

I love a can of tuna mixed through leftovers for a fast, healthy lunch.

**Cooking instructions for the lentils HERE.

For lots more sides and salad inspo, take a look at my hugely popular ebook ˜Well Nourished Sides and Salads’- where vegetables become the hero of the dish! It’s great value at just $9.95, click HERE to take a look.

You can post a comment or question below!

Homemade Hamburger (and why you need to avoid the rest)

August 28, 2013 | Foods to Avoid, Budget Friendly, Make-ahead Meals, Red Meat, Freezable Meals, Healthy Lunchbox

This healthy hamburger recipe is quick, easy, and a family favourite. I usually make my own patties because homemade burgers are a genuinely healthy meal, but only when you skip the takeout. The best part? These come together faster than ordering and picking up takeaway!

After seeing an intact McDonalds hamburger that was five years old and completely free of mould or any kind of decay, I can confirm the longevity of the McDonalds burger is no urban myth. I would never touch a fast food or frozen burger of any kind!

Even Jamie Oliver has been on the fast food giants back recently. In a graphic youtube video, he describes that when producing hamburger mince, “basically, we’re taking a product that would be sold in the cheapest ways for dogs” and after being washed with ammonium hydroxide (which is what forms the bulk of your household disinfectants) ‘is being given to human beings.’ Jamie goes on to ask “why would any sensible human being put meat filled with ammonia in the mouths of their children?”

So I regularly make up healthy homemade hamburgers in batches and freeze them to throw on the BBQ when the need arises. They are truly delicious, healthy and very simple to make.

Health benefits

Homemade hamburgers give you complete control over what goes into your meal, allowing you to use fresh, nutrient-rich ingredients. The inclusion of vegetables like carrots and zucchini not only boosts the flavour but also adds fibre and essential vitamins, making these burgers a more balanced option compared to typical fast food versions. There is nothing that you can buy that compares to these burger patties nutritionally!

Ingredients in this healthy burger recipe

This burger recipe calls for a blend of beef mince, fresh breadcrumbs, herbs like basil or parsley, and a mix of veggies, including red onion, carrots and zucchini, to create a juicy and delicious patty. Simple seasonings like garlic, mustard, oregano, sea salt and black pepper bring everything together, giving you a burger that’s both satisfying and nutritious.

How to make this healthy hamburger recipe

To make healthy burgers, start by preparing your fresh breadcrumbs, grating the vegetables and finely chopping the herbs. Place them into a mixing bowl. Mix everything together with the beef mince, egg, and seasonings until you can form firm patties. Cook them over a medium-high heat on the BBQ grill or in a skillet or pan until they’re perfectly done. Customise your burger with your favourite toppings, sauce and enjoy the homemade goodness!

Serving suggestions and how to store

Serve these homemade burger patties with your favourite accompaniments like your favourite salad, grated carrot, slices of cheddar cheese, avocado, tomato, fresh greens, and grilled onions. Go the extra mile by adding crispy bacon, fried egg, pickles or grilled pineapple. I also recommend to toast the buns on the BBQ for added flavour and texture. Leftover burgers can be stored in an airtight container in the fridge. You can also freeze the burgers either before or after cooking, making them perfect to prep ahead.

Vary this healthy hamburger recipe to suit your dietary needs

Make these burgers gluten-free by using gluten-free breadcrumbs or quinoa flakes. For a grain-free option, try binding the patties with nut meal and wrap in a lettuce cup. If you need an egg-free version, simply omit the egg; the patties might be a bit softer but will still taste great. You can even sub the ground beef for another ground meat like minced / ground turkey or chicken. For a fabulous Veggie burger take a look at THIS RECIPE.

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

Healthy Hamburger recipes including gluten and grain free options. Also why you really need to avoid anything but home made.

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4.74 from 15 votes

Homemade Hamburger

Looking for a healthier alternative to store-bought hamburgers? This Healthy Homemade Hamburger recipe is packed with fresh veggies, herbs, and quality beef, making it a nutritious and delicious choice. Say goodbye to unnecessary additives and preservatives, and hello to a burger that's as wholesome as it is tasty. These are perfect for picky eaters who love burgers!

Prep Time15

Cook Time15

Total Time30

Course: Main Course

Servings:

Ingredients

500 g beef mince (approx.)
25 g fresh bread crumbs (½ cup)
1 red onion/s -quartered & grated
1 clove/s garlic -crushed
2 tbsp fresh basil or parsley -leaves picked
1 carrot/s (small) quartered & grated
1 zucchini/s (small) quartered & grated
1 tbsp dried oregano
1 tbsp dijon mustard
1 egg/s
Sea salt and freshly ground black pepper
6 burger buns (to serve)
Salad (to serve)

Instructions

If you want to make these burgers the good old fashioned way, then just throw all the ingredients into a bowl and mix with your hands, squeezing the mixture until it comes together.
I personally find it easier and quicker to make them in a food processor or Thermomix.
Start with processing your bread to make fresh crumbs and set aside. If using a Thermomix 30 seconds, speed 8.
Now process the onion, garlic, fresh herbs and vegetables and process until finely chopped. If using a Thermomix 10 seconds, speed 5.
Add back the breadcrumbs plus the mince, egg, oregano, dijon and seasoning and combine on reverse. If using a Thermomix 30 seconds reverse speed 4 (you may need to scrape the sides a few times).
If the mixture feels very wet, add more breadcrumbs until you are able to form firm patties. This is important for them to hold together.
Form you patties into the sizes you want (I do some big for adults, some small for the kids), throw on a preheated BBQ or in a pan over a high heat.
It's important to make sure the bottom is well cooked before flipping them so they hold together. Also don't try to move them about until the bottom half is very well cooked.

Serve

I always put all of my accompaniments in little bowls on the table and my kids build their own. Personally, I love grated carrot, grated cheese, lettuce or some type of greens, sprouts, grilled onions, grated fresh beetroot, pieces of fresh pineapple for a Hawaiian touch.

Tip

I also love to chargrill the cut side of my burger buns to crisp them up and add some char flavour.
I also melt the cheese on the burger patty too (by closing the BBQ hood for the last few minutes).

Store

Store in an airtight container in the fridge.
Can also be frozen either the raw patties or cooked. Fully de-frost before cooking/ re-heating.

Notes

Gluten-free

Use gluten-free breadcrumbs or quinoa flakes or chickpea flour to bind.

Grain-free

Use quinoa flakes or nut meal to bind them and serve in a lettuce cup with salad, San Choy Bow style.

Egg-free

You can certainly leave the egg out, the patty just won't be as firm (but it will still taste great).

Double-up

Double the batch to load the freezer with your own fast food.

Leftovers?

Great for tomorrow's lunch box. Sometimes I make four patties and roll the rest of the hamburger mince into meatballs.

Hope it has inspired you to get in the kitchen or find another fast food alternative. Any comments or question, please leave them below.

Middle Eastern Potato Salad

August 27, 2013 | Salads

This Middle Eastern Potato Salad is a hearty twist on a classic, packed with smoky chorizo, creamy cannellini beans, and fragrant spices. It’s the perfect side dish for your next barbecue or a light, delicious meal on its own. The dressing is rich and creamy with a hint of spice, bringing everything together in a delicious bowl of goodness. You can pre-make it even a day before, so it is perfect for a picnic or entertaining. In fact, I think the flavour improves with time!

Health benefits

This Middle Eastern Potato Salad isn’t just packed with flavour; it’s also a source of resistant starch, thanks to the cooled potatoes. When potatoes are cooked and then cooled, their starch changes into a type of fibre known as resistant starch. This can support gut health by feeding beneficial bacteria and may also help with blood sugar control. The fresh herbs, like parsley, are rich in antioxidants and nutrients that support overall health, adding both flavour and a nutritious boost to this dish. So, you’re not just enjoying a delicious salad but giving your body some great benefits too!

Ingredients

To make this gluten-free potato salad, you’ll need a mix of waxy potatoes, chorizo, cannellini beans, red onion, fresh parsley, a good quality whole egg mayonnaise, and a few spices for the dressing. Don’t forget to toast some pumpkin seeds for a crunchy topping!

How to make this homemade potato salad recipe

Start by cooking the potatoes in a large pot until just fork tender and allow to cool fully. Then mix with crispy chorizo, beans, and fresh herbs. Whip up the dressing with mayo, spices, and a splash of sherry vinegar, then gently toss everything together for a well-balanced, delicious dish.

Serving suggestions and how to store

Serve this salad at room temperature as a side or main dish. It’s great with grilled meats of any kind. We even love it as a side on Christmas day! Store leftovers in an airtight container in the fridge for up to 3 days. It’s can be eaten fresh, but the flavours actually get better after a day.

Vary this to suit your dietary needs

To make it vegetarian, swap the chorizo for smoked paprika, sun-dried tomatoes and extra beans. Roasted sweet potato makes a great alternative to regular potatoes, and if you’re not a fan of onion, sliced radish works well too. Check out the variations below the main recipe for tips on how to adapt it to your specific dietary needs.

For lots more sides and salad inspo, take a look at my hugely popular ebook ˜Well Nourished Sides and Salads’– where vegetables become the hero of the dish! It’s great value at just $9.95, click HERE to take a look.

Middle Eastern potato salad with herbs, spices, and a tangy dressing—a delicious, healthy twist on classic potato salad.

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4.84 from 12 votes

Middle Eastern Potato Salad

This is my absolute favourite Potato Salad, it is so much more flavoursome than its standard version. Once you try it, you'll never make another.

Prep Time20

Cook Time20

Total Time40

Servings:

Ingredients

1 kg potato/s -Kipfler, Desiree or dutch creams hold together well for a salad, diced into roughly 2cm pieces (peeled or unpeeled is a matter of personal preference)
1 chorizo sausage -sliced
425 g can cannellini beans -drained and rinsed (or cook your own)
1 red onion/s -halved and thinly sliced
1 bunch/s fresh parsley leaves -leaves roughly picked
30 g pumpkin seeds (¼ cup) toasted to serve, optional

Dressing

200 g whole egg mayonnaise -homemade is my preference (or a good quality creamy whole-egg mayonnaise, just not low-fat which contains shocking amounts of sugar)
1 tbsp reserved chorizo fat (optional)
½ tsp sweet paprika
1 tsp ground coriander
1 tsp ground cumin
¼ - ½ tsp chilli flakes -depending on how much spice you like
1 tsp sherry vinegar -this can be hard to find, but adds an amazing depth of flavour
Sea salt and freshly ground black pepper -to taste

Instructions

Firstly boil or steam your potatoes until they are just cooked through but not overcooked. The only way to get this right is to keep checking. When a knife or fork can pass through the potato without resistance, take them from the heat, drain in a colander and rinse with cold water.
Sit in the colander until they have drained well. Once drained, place the potato in a large salad bowl and allow to cool fully.
In a small fry pan, cook the chorizo on both sides until crispy.
Set aside and reserve about a tablespoon of the fat from the pan. Cool, then cut the chorizo rounds in half.
Add to the potato along with the cannellini beans, red onion, and parsley.

For the dressing

Make your own mayonnaise, or take a good quality whole egg mayonnaise and add all of the dressing ingredients in and mix until combined well.
Finally, add the mayonnaise dressing to the potato mixture and gently fold through taking care not to break up the potatoes and cannellini beans too much.
Place in a large salad bowl or on a platter. Scatter with extra parsley leaves and pumpkin seeds (if desired), cover (refrigerate if necessary).
Serve at room temperature when desired.

Store

Store in an airtight container in the fridge.

Notes

Vegetarian

Omit the chorizo and add ½ teaspoon smoked paprika and sun-dried tomatoes. Add extra beans if you like.

Onion-free

Replace the onion with 5 sliced radish.

Sweet potato

Replace all or some of the potato with diced sweet potato that has been oven roasted in coconut oil, salt, and pepper.

Chorizo options

Many local butchers make great additive free chorizo sausage. You could also sub with salami or another spicy sausage.

Gluten-free

Just make sure the chorizo you buy is gluten-free.

I'd love to know how you like this potato salad. Post a comment below.

Herbalicious

August 22, 2013 | Dips

Herbalicious is a versatile, herb-packed sauce that can elevate just about any dish with fresh, vibrant flavours. It’s easy to whip up, combining a medley of fresh herbs with garlic, capers, lemon, and olive oil for a zesty boost to meat, pasta, or veggies. Perfect for when you want to bring a garden-fresh punch to your meal!

This is my go-to sauce when I need to turn a bland meal into something really special. Having a herb garden helps. It’s also great when you have bought herbs for another dish and have some left over but don’t quite know what to do with them. Anything goes here, you really can’t go wrong.

Health Benefits

This salsa verde recipe is brimming with nutrient-rich herbs and leafy greens, offering a simple way to add variety and flavour to your meals. It’s a delicious way to sneak in some extra greens and herbs. All of the herbs all have their own medicinal qualities and are extremely nutritious. They are green and possess all of the nutritional benefits of green leafy vegetables. I’ve touted the benefits of leafy greens here. All of these herbs are also very immune supportive. The olive oil is essential for the absorption of fat-soluble vitamins from the mix and the garlic, lemon juice and zest gives it even more of an immune kick.

Ingredients

To make this, you’ll need a mix of fresh herbs like parsley, basil, coriander (fresh cilantro), oregano, and more. Cloves garlic, capers, lemon zest and juice (or lime juice and zest), and olive oil bring everything together. The best part? You can customise the herb blend based on what you have on hand!

How to make this Salsa Verde recipe (green salsa)

Simply toss your garlic, herbs, leaves, and capers into a food processor, Thermomix or high speed blender and pulse until finely chopped. Then, mix in the olive oil, lemon zest, and juice until you’ve got the perfect consistency. Season with salt and pepper, and it’s ready to use!

Serving suggestions and how to store

Herbalicious is incredibly versatile – drizzle it over protein (grilled meats, fish or eggs), toss it through pasta or rice, use it as a salad dressing or serve as a dip with tortilla chips. It also works wonders as a spread for sandwiches or in a burger. Store it in an airtight container in the fridge, or freezer for later use.

Vary this Salsa Verde recipe to suit your needs

If you want to make it spicy, just add a red chilli or jalapeño. To bulk it up into a pesto, mix in some nuts and grated Parmesan. Get the kids involved too – let them help pick the herbs, and they’ll be more likely to give this “green power ranger sauce” a try!

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Herbalicious

Herbalicious is a delicious salsa verde that is a great accompaniment to any meat, chicken or fish. It takes a simple meal to the next level (taste and nutrition wise).

Prep Time10

Total Time10

Servings: cup

Ingredients

1 sprig rosemary -leaves pulled off the stem (if you have it, not essential)
1 clove/s garlic -crushed
1 tbsp capers -drained
2 cup/s mixed fresh herbs and leaves (approx. of mixed leaves like parsley, basil, coriander, oregano, chives, thyme, sage, tarragon, lemon sorrel, kale and or spinach. I like to use mostly a selection of as many different herbs so that no one flavour dominates. Though if you love a particular flavour, then let it shine! The kale or spinach should add a bit of bulk but no real flavour)
1 lemon/s -zest and juice
60 ml extra virgin olive oil (¼ cup) extra virgin
Sea salt and freshly ground black pepper

Instructions

In a processor or Thermomix, place the garlic, herbs (picked off the woody stems), leaves and capers and pulse until finely chopped.
Add the lemon juice, zest and olive oil and mix through the chopped greens until combined. Thermomix 30 seconds, speed 2.
Taste, season and add more olive oil or lemon juice if necessary until the flavour is just right.

Use it...

Over any meat, chicken or fish, grilled, barbequed or roasted.
Mixed through, pasta, rice or quinoa.
As a salad dressing or over steamed vegetables.
Stirred through tuna in a sandwich or salad.
Drizzle over eggs at breakfast, it's seriously versatile.
I just wouldn't use it with any Asian-inspired dish or a dish that already has very strong flavours.

Store

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

Notes

Make it spicy

By adding a red chilli or jalapeño.

Make it go further

Add nuts and parmesan to make a pesto or a thicker accompaniment.

Kids in the Kitchen

Get the kids to pick the leaves off the stems into the salad spinner and let them wash and spin the leaves. They are more likely to try it if they've been involved in making it and once they do try it, I'm sure most will love it. You can also cut a deal with fussy small people to try it and then name it. Kids often respond to fun names. My son calls this his green power ranger sauce (for super fast legs and super-strong muscles).

I'd love to hear what your kids come up with (even the not so complimentary ones)! Post a comment below.

Carrot Cake Slice

August 20, 2013 | Healthy Lunchbox, Baked Sweets

This healthy Carrot Cake Slice recipe is a wholesome, nut-free treat that’s perfect for lunchboxes or an afternoon snack. Packed with grated carrot, mixed seeds, and just the right amount of sweetness, it’s a delicious way to sneak in some extra nutrition while still satisfying your sweet tooth. Guaranteed to delight even fussy little (and big) people.

Health benefits

This healthy carrot cake recipe is so nourishing and tastes so good. Carrots are full of beta-carotene, which is great for immune health, while the mixed seeds add a boost of fibre, healthy fats, and important minerals like zinc. Plus, using wholemeal spelt flour provides extra fibre and nutrients, making this slice a nutritious alternative to traditional carrot cake. The orange zest is a great immune booster too.

Ingredients

The star of the show is, of course, the carrot, paired with currants or sultanas for natural sweetness. Wholemeal spelt flour and mixed seeds add texture and a healthy twist, while spices like cinnamon, nutmeg or ground ginger give it a warm, comforting flavour. This recipe keeps it simple with pantry staples, but it makes the best carrot cake.

How to make this Carrot Cake Slice

It’s as easy as mixing your grated carrot, dried fruit, and dry ingredients in one bowl, while beating your eggs, butter, and orange zest in another. Combine everything, pour the batter into a slice tin (lined with parchment paper), and bake until firm and golden. You’ll have a deliciously moist slice in no time. We’ve also included a Thermomix method if you use one.

Time saving tip

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

Carrot Cake Slice has gone ‘green’ (or flecked green)

You may have noticed that your seed containing cakes or cookies turn or fleck ‘green’. I can explain…Sunflower seeds contain chlorogenic acid which reacts with the baking powder and bicarb when it’s heated and turns various shades of green when cooled.

To reduce the ‘shrek-look’ you can reduce the baking powder or bicarb (by about a third) or add 2 tsp lemon juice or vinegar to the wet ingredients. But remember – even if they do turn green, they are completely safe to eat. You might even like to use this as a way to turn cakes green on purpose?

Serving suggestions and how to store

Enjoy this refined sugar free carrot cake slice plain or top it with a simple buttercream icing (or cream cheese frosting) and top with shredded coconut for an extra treat. It’s also lovely served with a dollop of Greek yogurt for dessert. Store any leftovers in an airtight container in the fridge for a few days, or freeze them for later. It’s a great make-ahead option for busy mornings or lunchbox fillers. I generally pack from frozen and let it thaw in the lunchbox (but I live in a very warm climate).

Vary this Carrot Cake Slice to suit your needs

For a dairy-free version, swap the butter for macadamia oil or coconut oil. If you need a gluten-free carrot cake, replace the spelt with a mix of rice and buckwheat flour, or go grain-free with almond meal (or almond flour). For carrot cake cupcakes, pour the batter into a lined muffin tin.

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

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

Healthy carrot cake slice with shredded carrots, nuts, and warm spices—a moist, wholesome treat.

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4.88 from 31 votes

Carrot Cake Slice

This delicious Carrot Cake Slice is easy to make and with a serve of vegetables, is a great edition to the kids lunchbox.

Prep Time10

Cook Time25

Total Time35

Course: Snack

Servings:

Ingredients

1 carrot/s -large (about 140g) grated
70 g currants (½ cup) or sultanas or raisins
115 g wholemeal spelt flour (1 cup)
70 g mixed seeds (½ cup) ground. I grind sunflower, sesame, linseeds and pumpkin seeds but any combo will work. Can also use a nut meal, but no longer nut-free.
60 g coconut sugar or rapadura (¼ cup)
1 tsp bicarbonate of soda (please measure carefully)
1 tsp baking powder
1-2 tsp ground spices (whatever you like eg; cinnamon, nutmeg, cardamom, ginger, mixed spice)
120 g butter (½ cup) melted (or macadamia oil)
3 egg/s
1 orange/s - zest (take care not to include the white pith which can be bitter)

Instructions

Preheat your oven to 150℃/300°F (fan forced). Line a small 20 x 30cm tin with greaseproof paper.
Grate the carrots.
In a mixing bowl mix the carrot, dried fruit, and all dry ingredients.
In a small bowl or jug beat the eggs, butter or oil and zest together.
Add to the dry ingredients and mix until just combined.
Pour into the tin and bake for 20 - 25 minutes or until firm to touch in the middle.

Thermomix method

Grind your seeds, 30 sec, speed 8. Set aside. If you are grinding your own gluten or grain-free flour do this now also.
Weigh and grate your chopped carrot, 5 seconds, speed 5. Set aside.
Melt the butter, 1 minute, 80 degrees, speed 4.
Add the eggs and zest and mix 30 seconds, speed 5.
Add the carrot and dried fruit and mix, 30 seconds, reverse speed 3.
Add the flour, seeds, sugar, spices, bicarb and baking soda. Mix 5-10 seconds until just combined (scraping the sides), speed 4. Don't over-mix as it will become tough.

Ice it

You can add any icing - I love a simple buttercream with 70 g butter (at room temperature, 20 ml lemon juice (no more or it may split) 3 tbsp rice malt syrup or honey plus 3 tbsp tapioca flour (or arrowroot).

Store

In an airtight container or it can be frozen in an airtight container or bag.

Notes

Make it nutty

If you want to add half a cup of walnut halves or pecans to this cake, feel free though obviously it wouldn't be nut-free or suitable for school lunches.

Dairy-free

Replace the butter with macadamia oil, though now not nut free.

Gluten-free

Replace the spelt with half rice, half buckwheat flour (or another GF flour).

Grain-free

Replace the spelt flour with 100 gram (1 cup) almond meal (now not nut-free).

Don't want to grind the seeds

Replace with almond or hazelnut meal or LSA, though now not nut free.

Low-fructose

Replace the rapadura with 80 -100gram brown rice syrup. Replace the dried fruit with coconut.

Chocolate version

Omit the dried fruit and zest and add 30 gram of cacao powder at stage 6 of the method.

After more healthy lunchbox inspiration?

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

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

Do you like this recipe? Let me know, or post a question in the comments below or rate the recipe.

Warming Minestrone Soup

August 15, 2013 | Budget Friendly, Make-ahead Meals, Pasta and Noodles, Pork recipes, Freezable Meals, Vegetarian, Soups

Celebrate the end of winter with one last bowl of nourishing warming Minestrone Soup to farewell this season’s best. This is actually more a meal than a soup. I love to make this when I have a glut of vegetables in the fridge or if I’m after a hearty, but simple warming meal. It’s another delicious and nutritious one pot wonder.

Health benefits

The sheer variety of seasonal vegetables combined with cannellini beans is enough to make this a very healthy, fibre loaded meal. If you use a homemade bone broth for the stock, then you are going to derive a dose of collagen and gut-healing nutrients from this minestrone. For more about the healing powers of bone broth, see here.

Ingredients

This vegetable soup comes together with everyday ingredients like onion, garlic, carrots, celery, and zucchini, along with pantry staples like canned diced tomatoes (or crushed tomatoes) and cannellini beans. Add in some fresh basil for flavour, and don’t forget the broken spaghetti (or small pasta) to make it more filling. If you’re using bacon, it adds a lovely smoky taste, but the recipe is easy to adapt.

How to make this Warming Minestrone Soup recipe

Start by softening the onion, cloves garlic, bacon, carrot and celery stalks in a pot, then add in the tomatoes and wine for extra depth of flavour. Toss in your canned beans, zucchini, stock, and pasta, stir and let it all simmer at a medium heat until the pasta is al dente. Finish with some leafy greens, sea salt and black pepper and you’re done! Simple, nourishing, and delicious.

Serving suggestions and how to store

Garnish your minestrone with fresh basil (or fresh parsley would work too), a drizzle of olive oil, and serve with a sprinkle of parmesan cheese. This soup stores well in the refrigerator for up to three days or can be frozen for later—perfect for meal prep! Just reheat gently on the stove when you’re ready to enjoy.

Vary this to suit your dietary needs

Make this vegetarian or vegan by swapping out the bacon for extra beans and using vegetable broth or stock. For a gluten-free option, use gluten-free pasta or quinoa, or skip the pasta entirely. Dairy-free? Just leave off the cheese. You can even blend the soup for picky eaters or omit any veggies that might cause complaints!

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

Winter minestrone soup with vegetables, beans, and herbs—a hearty, nourishing, and warming meal.

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4.92 from 12 votes

Warming Minestrone Soup

This Warming Minestrone Soup is packed with hearty veggies, beans, and pasta, making it a cozy and filling meal. Perfect for chilly days or when you need something nourishing, it's a family-friendly soup that can be easily adapted to suit everyone’s taste and dietary needs.

Prep Time15

Cook Time30

Total Time45

Course: Soup

Cuisine: Italian

Servings:

Ingredients

1 onion/s (large) peeled and finely diced
2 clove/s garlic -peeled and chopped
4 rasher/s bacon -diced
2 carrot/s -peeled and diced
2 stick/s celery -sliced
1 bunch/s fresh basil leaves -leaves picked and stems finely chopped
800 g diced tinned tomatoes (2 x 400g tins)
100 ml red wine
1 zucchini/s (large) diced
425 g can cannellini beans -drained and well rinsed
600 ml chicken broth or stock
50 g spaghetti -broken into pieces (put it in a plastic bag and break it up by hand or by bashing with a rolling pin)
100 g silver beet or spinach leaves -well washed and chopped (or kale even)

Instructions

Start by cutting up all of your vegetables.
In a large pot or saucepan, heat a little butter or olive oil and over a low heat cook the onion, garlic, bacon, carrots, celery and basil stems. You are not frying, rather sweating the vegetables and bacon with the lid ajar for around 15-20 minutes until they are starting to soften (but not brown).
Now add the tomatoes and red wine and simmer for about a further 5 minutes.
Next, add the cannellini beans, zucchini, spaghetti and stock.
Turn up the heat to a moderate temperature and simmer until the spaghetti is cooked.
Add the silver beet or spinach or kale leaves and mix to wilt.
Season with sea salt and black pepper to taste.

Serve

Serve with basil leaves, a drizzle of extra virgin olive oil and parmesan cheese.

Make-ahead

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

Store

Store in an airtight container in the fridge or freezer.

Notes

Vegetarian and vegan

Use vegetable stock, and don't add the bacon. You may like to increase the amount of beans. For vegan don't serve with parmesan.

Gluten and grain-free

Use gluten free pasta or quinoa or just omit the pasta all together.

Dairy-free

Just don't add the cheese.

Legume-free

Simply omit the beans.

Onion-free

Replace them with a bulb of fennel, finely diced. It's so delicious this way too.

Garlic-free

Replace the garlic with a pinch of chilli flakes.

Your kids don't like vegetables?

Blend it all up in a food processor. It will still be delicious and what they don't know won't hurt them! I have even served this to my kids and when they have baulked at (usually the zucchini), I take it away and quickly blend it and they are then happy to eat it because it tastes so good. You can alway omit any of the offenders too.

This is a favourite winter warmer in our household - more a meal than a starter. Love to receive your thoughts and comments too (if you could also rate this recipe I'd be extra appreciative).

Chocolate Breakfast Smoothie (that will really get you up and on the go)

August 13, 2013 | Breakfast, After School Snacks, Drinks & Smoothies

This Chocolate Breakfast Smoothie is a high fibre, protein rich, sustaining start to the day. It takes minutes to make so there is no reason at all to buy the heavily processed, nutritionally void varieties of breakfast drinks I have written about here.

If the convenience of a boxed drink is necessary, why not serve it in a sipper cup with a stainless steel straw. Same same but actually good for you!

Health benefits

This gluten-free smoothie is not just a treat but also super nourishing. Avocado is a fibre rich source of potassium and healthy monounsaturated fat (amongst many other things). It’s anti-inflammatory and supports heart, brain, and eye health. The nuts and seeds contribute more fibre, protein, and good fats. The raw cacao powder (or unsweetened cocoa powder) is a source of health-giving antioxidants. The natural yogurt is important for digestive health and a good quality cow’s milk contributes calcium, protein and many important fat-soluble vitamins and minerals. For more about the health benefits and best choices in yoghurt click here.

Ingredients in this healthy chocolate smoothie recipe

This chocolate breakfast shake is made with simple, wholesome ingredients like avocado (which gives it a creamy texture), cacao, milk of your choice (dairy or a plant based milk like almond milk), natural yogurt (or Greek yogurt), LSA, and a natural sweetener such as maple syrup or rice malt syrup. You can easily tweak it to suit your taste or dietary needs, making it incredibly versatile.

How to make this healthy Chocolate Smoothie

Just throw all the ingredients into a high speed blender and blitz until smooth and creamy! If you prefer it extra cold, toss in a handful of ice cubes or serve it over ice. It’s a no-fuss recipe that you can have ready in minutes.

Serving suggestions and how to store

Serve this smoothie chilled, either over ice or blended with ice for an extra refreshing touch. It’s thick enough to turn into a smoothie bowl too (simply top with home made granola or nuts and seeds). Leftovers can be poured into ice-block moulds or little cups and frozen for a healthy ice cream.

Vary this to suit your dietary needs

This healthy breakfast smoothie is easily adaptable! For a dairy-free or vegan version, swap the milk for your favourite plant-based milk, and use coconut yogurt. Want to add more fibre? Blend in some oats, quinoa, or chia seeds. You can also switch up the flavours by adding fruit like frozen bananas or berries instead of or with the cacao. Or add in some extra nutrition in the form of vegetables – cauliflower or a handful of spinach or kale would hide well. Check out the variations below the main recipe for tips on how to adapt it to your specific dietary needs.

Healthy chocolate breakfast smoothie with avocado, cacao, yogurt, and maple syrup—high in protein and fiber for a nourishing start.

Print Recipe

4.60 from 15 votes

Chocolate Breakfast Smoothie (that will really get you up and on the go)

This Chocolate Breakfast Smoothie is a quick and delicious way to kick-start your day. Loaded with healthy fats from avocado, natural sweetness from maple syrup or rice malt syrup, and a rich chocolatey hit from cacao, it's the perfect balance of indulgence and nourishment. Plus, it's so simple to whip up—just blend and go!

Prep Time5

Total Time5

Course: Drinks

Servings:

Ingredients

30 g cacao powder unsweetened Dutch process or raw (2 tbsp)
½ avocado/s -flesh scooped out
250 ml milk (of choice) (1 cup)
60 g natural, Greek or coconut yoghurt (¼ cup)
2 tbsp LSA (or almond or hazelnut meal)
60 g rice malt syrup or maple syrup -more or less to taste (3 tbsp)

Instructions

Simply place all of the ingredients in a powerful blender and blend until smooth and creamy.
Serve over ice (or blend trhough with ice if you prefer). Can't be more simple than that!

Store

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

Notes

Low-fructose

Sweeten with rice malt syrup.

Nut -free

Replace the ground nuts with ground flax (linseed).

Dairy-free and vegan

Replace the milk with a sugar-free nut milk, rice milk, coconut milk or coconut water. Replace the yoghurt with coconut yoghurt.

Boost the protein

Stir through your favourite protein powder. I love using this collagen protein—it’s flavourless, so it works beautifully across all kinds of recipes without altering the taste.

Increase the fibre

Add 2 tablespoons of oatmeal, rolled quinoa or soaked chia seeds (for gluten free).

Different flavour

Replace the cacao with the flavour you want. Add frozen banana, strawberry, blueberries...the limit is your imagination.

Add veggies

Raw cauliflower or baby spinach would work well in this smoothie.

Is this a winner in your home? Let me know by posting a comment.

Fish Tortillas, buffet style.

August 8, 2013 | Fish & Seafood

These Healthy Fish Tortillas are a fresh, light, and easy dinner option that’s perfect for busy weeknights. Packed with seasoned white fish, guacamole, and plenty of fresh veggies, it’s a fun, build-your-own meal that the whole family can enjoy!

Buffet style of eating is also a great way to get kids involved and interested in food. For more about this way of eating, click here.

Health benefits

The fish speaks for itself – a quality protein and omega 3 fatty acid source. The avocados also add more good fats, fibre, and minerals. The lime juice and zest are a vitamin C rich immune booster. Lots of salads on the side for fibre, antioxidants, and a host of health giving nutrients.

Ingredients

For this fish tortillas recipe you’ll need firm white fish like snapper, mahi mahi or cod, spices like smoked paprika and thyme, fresh coriander (cilantro), and basic ingredients for guacamole, including avocado, lime, and plain yogurt (or Greek yogurt). For sides, use fresh veggies like cabbage, tomato, cucumber and lettuce—perfect for making each tortilla your own!

How to make healthy fish tortillas

Start by prepping your guacamole and sides. Then, toss the fish in olive oil and spices, and cook it in a hot pan with onions until it’s done. Serve the fish with guacamole and a variety of fresh veggies, all laid out for a fun, DIY tortilla meal.

Serving suggestions and how to store

Let everyone build their own fish tortillas using lettuce cups or additive-free corn tortillas or flour tortillas. Serve with fresh lime wedges. Store any leftovers in airtight containers in the fridge and reheat the fish in a pan or oven. The guacamole is best eaten fresh but can be stored for a day in the fridge with a bit of lime juice to prevent browning.

Vary this to suit your dietary needs

For dairy-free, skip the yogurt in the guacamole or use coconut yoghurt instead. Use gluten-free tortillas if needed, and feel free to adjust the veggies and toppings to suit your family’s preferences!

Print Recipe

5 from 1 vote

Fish Tortillas, buffet style.

These Healthy Fish Tortillas are a quick and easy dinner. With spiced fish, creamy guacamole, and a variety of toppings, they’re not only delicious but also packed with nutritious ingredients to keep everyone happy and satisfied.

Prep Time10

Cook Time10

Total Time20

Course: Main Course

Servings:

Ingredients

For the fish

500 g firm white fish -I like snapper, mahi mahi or cod, 2cm dice
1 tbsp extra virgin olive oil -extra virgin
1 tbsp smoked paprika (or you can use pure Mexican spice mix, my spice blend recipe here))
1 tsp dried thyme
Sea salt and freshly ground black pepper -to taste
1 red onion/s (large) sliced
½ bunch/s fresh coriander leaves -finely chopped (serve on the side if this is a deal breaker for fussy kids)

Guacamole

1 avocado/s (large)
1 lime/s -juice (zest optional)
1 clove/s garlic -crushed
3 tbsp natural, Greek or coconut yoghurt
Sea salt and freshly ground black pepper -to taste

Serve

1 lime - quartered
Salad (to serve)

Instructions

Firstly prepare your sides (below) so they are ready to serve.

Guacamole

Process or mash the avocados with a fork. Add the remaining ingredients and mix well to combine. Place in a serving bowl.

Fish

Toss the fish in a small splash of oil followed by the spices, thyme, sea salt and pepper.
Over a moderate heat, add a little more oil to a large fry pan and cook the red onion for 2 minutes or until it starts to soften. Add the fish and turn each piece or stir gently until it is cooked through. It should only take 4-5 minutes max.
Turn off the heat, stir through the coriander and place in a serving bowl.
Serve with guacamole and your choice of sides.

Options for sides to serve:

Choose at least three of the following sides. I always serve them all in separate bowls so everyone can build their own tortilla (kids love this):
Serve in a lettuce cup tortilla (cos and iceberg lettuce works well)
If using store bought tortillas, make sure they are additive-free and without vegetable oil (the only ingredient should be corn and perhaps sea salt)
2 tomatoes, diced (you can add a little diced red onion to make a salsa if you like)
1 small cucumber, diced
Lettuce leaves, shredded (dress with lime juice)
Shredded cabbage slaw
Sprouts, of your choice (dress with lime juice)
1 capsicum, diced
2 large carrots, grated (dress with lime juice)
This is also really lovely with diced fresh mango if in season
1 fresh chilli, finely chopped or dried chilli flakes

Notes

Dairy-free

Omit the yogurt from the guacamole or replace with coconut yoghurt.

Nut-free

Choose olive oil to cook the fish in.

Gluten-free

If using store bought tortillas, ensure they are gluten-free.

What's your favourite Mexican meal? Let me know by commenting below.

Fruit Whip – with a little hidden goodness

August 6, 2013 | Breakfast, Healthy Lunchbox, After School Snacks

A healthy breakfast, after school or weekend snack or dessert for kids and adults alike…this filling, delicious Fruit Whip is just the thing. Just don’t tell them about the secret creamy ingredient – avocado!

The first time my daughter saw me put the avocado in the Thermomix, she went into protest mode. She had no where to go though when I told her that it was the way I had made it for many years! She had to get over it because she just loves the taste and creamy texture! But for very fussy kids, you may want to distract your kids when the avocado goes in to begin with!

Health benefits

This Fruit Whip is so much more nourishing than a banana smoothie. Avocado is a fibre rich source of potassium, healthy fats and many essential vitamins and minerals. It’s anti-inflammatory and supports heart, brain and eye health. There’s more potassium and plant given goodness from the banana and anti-oxidant rich berries. The natural yoghurt is important for digestive health. For more on the health benefits of yoghurt and my favourite brands, click here. This Fruit Whip is a nutrient-dense, energy-boosting snack that kids (and adults) will love.

Ingredients

You’ll need an avocado, banana, frozen berries, plain yoghurt (or Greek yogurt) , a touch of honey or rice malt syrup for sweetness (if needed), and a dash of vanilla. Super simple and wholesome!

How to make this fruity, avocado smoothie

Toss everything into a blender and blend until smooth and creamy. If it’s too thick, just add a splash of milk or coconut milk to reach your desired consistency. Serve it in a cup, and you’re good to go! If you have a Thermomix we have also included instructions.

Serving suggestions and how to store

Serve it as is or freeze it into popsicle moulds or ice blocks for a fun, healthy treat. You can store leftovers in the fridge or freezer, and it’s perfect for lunchboxes as a frozen yogurt cup that softens by morning tea time.

Vary this carrot cake slice to suit

For a dairy-free version, swap out the yogurt for coconut yogurt or cream. Add a handful of spinach or kale for extra greens. Or give it a protein boost it with a scoop of vanilla protein powder. It’s super versatile!

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

Fruit whip made with fresh fruit and hidden nutritious ingredients—light, creamy, and healthy.

Print Recipe

4.84 from 18 votes

Fruit whip - with a little hidden goodness

Fruit Whip is the ultimate quick and easy treat that’s perfect for breakfast, a snack, or even a healthy dessert. This creamy blend of avocado, banana, and berries comes together in no time, and I promise, no one will ever guess there’s avocado in there!

Prep Time5

Total Time5

Course: Breakfast, Dessert, Snack

Servings:

Ingredients

1 avocado/s (medium-large) flesh
1 banana/s
100 g frozen raspberries (1 cup) or blueberries or mixed berries
7 tbsp natural, Greek or coconut yoghurt
1 tbsp rice malt syrup, honey or maple syrup -optional
1 tsp vanilla -extract, paste or powder

Metric - US Customary

Instructions

Throw all of the ingredients into a high speed blender or food processor and blend until smooth and creamy (If using a Thermomix, blend for 30 seconds, speed 6-7).
Serve it in a cup with a spoon. You can add a little milk, coconut or almond milk if it is too thick or to turn this into a smoothie.
Trust me, they will NEVER know this has avocado in it!

Store

Store in an airtight container in the fridge or freezer.

Notes

Protein boost

I often add a wholefoods protein powder, especially when my kids have sport. GoodnessMe have a fabulous selection of clean protein powders, you can take a look HERE. Or add a tablespoon of chia seeds or hemp seeds or my Power Booster recipe.

Add some green

A few baby spinach leaves or kale leaves will increase the nutrition (but may make the colour a little unappealing). Your call.

Dairy-free and vegan

Replace the yogurt with coconut yogurt or coconut cream.

Popsicles

Freeze it into popsicle moulds for a super healthy frozen treat.

Frozen yogurt cups

This is great for the the lunch box. Freeze in little cups and by morning tea time it will be soft enough to eat. Remember to pack a spoon.

Fill a re-usable food pouch

Also a great food pouch filler (no spoon required).

Breakfast

I generally serve this with something like cheese and tomato on toast or boiled eggs as my kids enjoy a big breakfast.

My kids love this fruit whip. Try it and let me know the verdict by commenting below.

Hummus – much more than a dip!

August 1, 2013 | Healthy Lunchbox, After School Snacks, Savoury Snacks, Dips

This is my deliciously healthy Hummus recipe, of course with some interesting variations and colours too. There’s more to hummus than just a dip or a snack, so check out the variations below. I like my hummus to have a creamy consistency, but if you prefer it a little course, then just process it less.

Health benefits

The chickpeas are a high fibre, protein rich legume with a decent mineral profile (including good amounts of iron). The tahini is also a good source of protein and very rich in calcium. The lemon, garlic, and spices will strengthen your immune responses and the olive oil is a rich source of monounsaturated fat. Why wouldn’t you eat it?

WARNING! Most shop bought hummus, contain dangerous vegetable oils, so please make your own, it’s so very simple to do so. For more about why you must avoid vegetable oils, click here.

Ingredients

To make this gluten-free hummus you’ll need a can of chickpeas, garlic clove, tahini, lemon juice, extra virgin olive oil, and spices like cumin and cinnamon to bring it all together. Aquafaba (the liquid from the can) makes it extra creamy!

How to make this healthy homemade Hummus

Simply throw all the ingredients into a food processor and blend until smooth and creamy. You might need to scrape the sides a couple of times to get the perfect consistency. Sea salt and pepper really brings out the flavour so don’t forget to season it well. Drizzle with olive oil and top with dukkah or sesame seeds before serving. Or a sprinkle of paprika adds lovely colour prior to serving too. If you use a Thermomix, we’ve also included the Thermomix method.

Serving suggestions and how to store

Serve this healthy hummus recipe with veggies (like carrot, red peppers, cucumber, cherry tomatoes, radish etc) , pita bread, corn chips or use it as a spread on sandwiches, wraps or rolls. It’s a perfect accompaniment to falafel (To store, cover with a layer of olive oil and refrigerate in an airtight container for up to a week. It can also be frozen for later!

Vary this healthy hummus recipe to suit your needs

For a sesame-free version, swap the tahini for natural yogurt. You can also get creative with flavours by adding roasted vegetables like beetroot, carrots, or pumpkin for a colourful twist! Or mix hummus with yogurt for a tasty sauce over meats or salads. Take a look at the variations below the recipe to suit your tastes and supplies best.

Homemade hummus made with chickpeas, tahini, and lemon—versatile and perfect for dips, spreads, and more.

Print Recipe

5 from 5 votes

Hummus - much more than a dip!

Hummus is so much more than just a dip! This creamy, delicious spread made with chickpeas, tahini, and a hint of garlic and cumin is super versatile. Whether you're scooping it with veggies, spreading it on toast, or using it as a sauce, hummus is a must-have in any kitchen.

Prep Time15

Total Time15

Course: Snack

Servings: cup

Ingredients

425 g can chickpeas - drained and rinsed
1 clove/s garlic - finely diced or crushed
4 tbsp hulled tahini - halve if using unhulled
1 lemon/s - juice (zest optional)
2 tbsp water - or the liquid from the can (aquafaba) makes it extra creamy
2 tbsp extra virgin olive oil - extra virgin
½ tsp ground cumin
½ tsp ground cinnamon
½ tsp sea salt - to taste
ground black pepper - to taste

Instructions

Add all of the ingredients into your food processor and process until smooth and creamy. You may have to scrape down the sides a few times to get an even consistency.
Serve drizzled with more olive oil and sprinkle with sesame seeds or dukkah.
Alternatively, try one of my variations below.

Thermomix

Add the garlic and chop, 5 sec, speed 6.
Add the chickpeas and process 5 sec, speed 5.
Add the rest of the ingredients and process, 10 seconds, speed 4 scraping down the sides a few times.

Store

Drizzle a layer of olive oil over the hummus to seal it. Store in an airtight container in the fridge.
Can also be frozen.

Notes

Sesame-free

Replace the tahini with natural yoghurt. This also makes it a lot more creamy (and more like a store bought hummus according to my recipe testers).

Garlic-free

Simply omit (the cumin and chilli will do for flavour).

Roast beetroot hummus

Add a small roasted beetroot and a tablespoon of yogurt to your processor for a pretty pink, very nourishing dip. This is lovely with coriander leaves too.

Carrot or pumpkin hummus

Add steamed or roasted carrot or pumpkin and process through with the other ingredients.

Green supreme

Blend through some greens, either herbs like coriander or basil, or even kale or spinach.

Make a sauce or dressing

Mix equal parts hummus to yogurt and use as a sauce over lamb, chicken, fish, vegetables or salad. You may also like to add a little extra lemon or some lime. Add a teaspoon of cumin for a lovely Moroccan or Indian accent.

On toast

Spread on toast with slices of tomato and /or a mound of leafy greens, is delicious and a very healthy breakfast, lunch or snack. You can even add a poached egg for extra protein.

How do you eat your hummus? Add your suggestions below, I'd love to hear from you.

Quick and Easy Dhal Recipe

July 30, 2013 | Budget Friendly, 30 Minute Meals, Make-ahead Meals, Freezable Meals, Vegetarian

This Quick and Easy Dhal recipe is a nourishing meat free meal. I personally try to have regular meat free meals and this gluten-free dhal is nutritious and filling. It’s also great for a last minute meal as I always have the ingredients in the pantry. It’s often my backstop when I forget to take meat from the freezer or if the day escapes me. Serve it with rice or quinoa and a big leafy salad, or some steamed vegetables and you have a perfectly balanced, protein rich vegetarian meal.

Health benefits

The red lentils are full of fibre, many beneficial plant nutrients and offer a vegetarian form of protein, the almond meal completes it (as does serving it with rice or quinoa). The garlic, ginger and various spices are great digestives, anti-inflammatory, anti-oxidant and immune supportive. The coconut milk is also wonderful for your immune system, read more about it here.

Ingredients in this easy dhal recipe

You’ll need red split lentils, broth, coconut milk, a mix of spices like cumin, coriander, turmeric, mustard seeds and garam masala, and some fresh veggies like carrot and zucchini. Don’t forget the garlic, ginger, and a squeeze of fresh lime (or lemon juice) to brighten everything up!

How to make a quick and easy dhal

Sauté your onion, garlic, ginger, and spices in a large pan on the stovetop until fragrant, then toss in the grated veggies, lentils, broth and coconut milk. Let it simmer at a medium heat for about 20 minutes until the lentils are tender and the flavours come together. Finish with fresh coriander (cilantro), lime juice and a good pinch of sea salt (salt really brings out the flavour) and you’ve got yourself a delicious, hearty meal. If you have a Thermomix, we’ve also included the thermomix method too.

Serving suggestions and how to store

This dhal is perfect served over brown rice, basmati rice, quinoa, or cauliflower rice. Or with a side of naan bread is delicious too. You can also enjoy leftovers on toast for a quick breakfast. Store it in an airtight container in the fridge for up to 3 days or freeze for up to 3 months. I often double this recipe to make a big batch to freeze so I can have a night off cooking in the future.

Vary this easy dhal recipe to suit your dietary needs

To keep it vegan, use coconut oil, coconut milk and choose vegetable broth. If you’re avoiding nuts, just leave out the almond meal. For dairy-free choose coconut oil rather than ghee. Want to add more veggies? Go ahead—pumpkin, spinach, or cauliflower would be great here!

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Healthy, quick and easy dhal- This one pot easy dhal recipe is a traditional, very nutritious meal that the whole family will love. Its fast to make and a balanced vegetarian meal.

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5 from 40 votes

Quick and Easy Dhal Recipe

This quick and easy dhal is my go-to when I want a comforting, nourishing meal without too much fuss. It's packed with flavour, creamy coconut milk, and hearty lentils that come together in about 20 minutes. Perfect for busy nights or meal prep! It's one of my most popular recipes for good reason.

Prep Time10

Cook Time20

Total Time30

Course: Main Course

Cuisine: Indian

Servings:

Ingredients

2 tbsp butter, ghee or coconut oil
1 onion/s (large) peeled and diced
3 clove/s garlic - peeled and sliced or crushed
1 tbsp ginger root - peeled and finely grated
1 tsp cumin seeds
1 tsp ground cumin
1 tsp ground coriander
2 tsp garam masala
2 tsp mustard seeds
1 tsp ground turmeric
1 carrot/s (large) grated
1 zucchini/s - grated
350 g roma tomatoe/s - roughly chopped or 1 can of tinned tomatoes
200 g split red lentils - dried (1 cup)
400 ml canned coconut milk - or cream (the cream gives a richer, creamier consistency)
350 ml chicken broth or stock - or vegetable stock or water
3 tbsp almond meal
chilli flakes -to taste
Sea salt and freshly ground black pepper - to taste (the salt really brings out the flavour a lot here)
1 lime/s - juice and zest to finish
1 bunch/s fresh coriander leaves - roughly chopped

Optional-

6 fresh curry leaves - optional but yummy

Serve

Rice, quinoa or cauliflower rice (to serve)

Instructions

In a medium sized pot, over a low to moderate heat, add the butter, ghee or coconut oil. Sauté the onion, garlic, ginger and spices for two minutes.
Now add the grated carrot, zucchini, tomatoes, lentils, coconut milk, stock or water and almond meal. Season well, stir and leave to simmer for 15 to 20 minutes until the lentils are cooked and most of the moisture is absorbed.
Finish with coriander leaves and lime. Season again if necessary (sea salt lift the flavours in this so make sure you add it) .
I always serve this with brown rice or quinoa and either fresh or dried chilli so the heat can be adjusted by each individual.

Thermomix method

Chop the garlic and ginger, 2 seconds, speed 5. Add the onion, carrot, and zucchini and chop 5-10 seconds speed 5.
Add the spices and a tablespoon of ghee or coconut oil and sauté 5 minutes, speed 2, temp 100.
Now add the tomatoes, lentils, coconut milk, stock or water and almond meal, a good pinch of sea salt and pepper, and cook 20 minutes, reverse speed 1, temp 100.

Serve

Serve with fresh lime and coriander leaves over rice, cauliflower rice or quinoa.
Its lovely on toast for breakfast (with or without an egg).

Make-ahead

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

Store

Airtight in the fridge or freezer. The flavour actually improves with time.
* a little extra cooking time might be needed if your lentils are not split.

Grab Bag Formula Method

If you've done the **Grab Bag Formula Short Course, this is the method to convert this recipe...
Place all the dhal ingredients (except the lime and fresh coriander) into the Grab Bag.
Carefully seal your Grab Bag. I close most of the seal then press out as much air as I can then complete the seal. Place the Grab Bag in the freezer.
To cook, remove the Grab Bag from the freezer, place on a baking tray and thaw in the fridge overnight.
Tip the contents of the Grab Bag into a large oven proof dish (with a tight fitting lid) or Dutch oven. It may still be a bit frozen; that’s okay.
Place the lid on the pot, set your oven to 150°C/300°F (fan-forced) and cook for 2 hours.
Finish with coriander leaves and lime. Season again if necessary (sea salt lifts the flavours in this so make sure you add it).
** The Grab Bag Formula Short Course is available to purchase for just AU$46 HERE.
OR
If you are a full-access Well Nourished Family member, the course is included in your membership and you can access in the members portal - HERE.

Notes

Vegan

Choose coconut oil and coconut milk.

Coconut-free

Replace the coconut milk with full-fat natural yoghurt and choose ghee or butter.

Grain-free

Serve over a baked potato or sweet potato, cauliflower rice or quinoa.

Nut-free

Just leave the almond meal out.

Turn it into a soup

Add a little extra stock and blend to make a delicious Indian red lentil soup.

Make it meaty

You can use this as a curry base (sauce) and add any meat you like to this.

Make it go further

Add in a can of drained and rinsed chickpeas

More vegetables

You can also add extra vegetables. Pumpkin, sweet potato, peas, chopped celery, beans, cauliflower, and broccoli would work well. I also love a couple of handfuls of baby spinach added at the very end.

Breakfast

Leftovers are totally delicious on wholegrain toast for a protein rich breakfast.

Tip

A little natural yogurt or coconut cream on top of the dhal also often helps little ones adjust to the spiciness.
If you're serving it with rice, cook-up extra (2 cups) and make my Baked Brown Rice Pudding for a quick, healthy breakfast tomorrow.

Do you like a good dhal? This is based on a traditional dhal I learned to make in India. I'd love to hear how you like it!

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Immune Tea – a Simple Remedy to Prevent and Treat Colds and Flu

July 25, 2013 | Drinks & Smoothies

There’s something soothing about a warm cup of tea when you’re feeling run down. But not any old tea will do. With people dropping left right and centre at the moment with cold symptoms, sore throat, flu symptoms, and all manner of dreaded bugs, I thought I’d share this immune boosting tea recipe – a remedy I rely on to keep myself and my family well.

I also personally use this remedy to treat symptoms of upper respiratory infection. I’ve found in my family it really helps relieve symptoms and shorten the duration of cold symptoms (and severity of the infection). This immune tea is my take on the infamous hot lemon and honey drink my mum used to make me as a child, only packing much more of a medicinal punch.

Health benefits of this immune boosting tea recipe

The turmeric is a powerful antioxidant, anti-inflammatory, antibacterial and antiviral. This, combined with the anti-inflammatory effects of ginger, means that both are wonderful for treating the congestion associated with respiratory infections.
Honey has been used for centuries to reduce inflammation, promote healing and reduce infection. But not all honey is created equal. Processed honey has no medicinal qualities. Real, raw honey possesses these properties, with some types of honey more potent than others. Manuka honey is a type of honey which is potently antibiotic and is receiving much attention in the medical community for its medicinal qualities. It or another raw medicinal honey would be your best choice here.
Lemon obviously donates a little hit of vitamin C. But it is the zest that impresses the most. Lemon zest is very nutrient dense, an amazing antioxidant and is very anti-bacterial too. It is also very good for stimulating digestion and breaking down mucous. Where ever a recipe calls for lemon juice, always incorporate the zest too.

Ingredients

You’ll need boiling water, ginger (either tea bags or fresh), turmeric (ground or fresh), raw or manuka honey, and a lemon for both zest and juice. If you want to take it up a notch, you can even add a splash of coconut oil for extra richness.

How to make Immune Tea

Simply pour boiling water over the ginger and turmeric, let it steep for a few minutes, then stir in the lemon juice and zest. Finish it off with honey to taste, and your immune tea is ready to enjoy! It’s perfect for a cozy night in or to fill up a thermos for sipping throughout the day if your fighting infection.

Serving suggestions and how to store

This tea is best enjoyed warm, either fresh out of the pot or in a thermos to keep it hot. If you have leftovers, you can store it in the fridge and reheat when needed. It also doubles nicely as can be used as a base for iced tea in warmer weather!

Vary this to suit your dietary needs

To make it vegan, swap the honey for maple syrup or rice malt syrup. For a more potent brew, simmer the ginger and turmeric root for a few extra minutes, or add a tablespoon of coconut oil for an extra immune boost.

Immune-boosting tea with ginger, turmeric, and lemon—nourishing and soothing for your immune system.

Print Recipe

4.77 from 30 votes

Immune Tea

This immune-supportive tea is my go-to when I’m feeling run down or just want to stay ahead of the cold and flu season. It's easy to whip up, full of warming spices, and can be sipped throughout the day. Plus, you can customize it to suit your taste and boost its benefits!

Prep Time5

Total Time5

Course: Drinks

Servings:

Ingredients

500 ml boiling hot water (2 cups)
2 organic ginger tea bags (or a 2 cm slice of fresh ginger root, diced or grated)
½ tsp ground turmeric (or a 2 cm fresh piece of root, diced or grated)
2 tsp manuka or raw honey -more or less to taste
1 lemon/s -juice and zest

Instructions

Pour the boiling water over the ginger, turmeric, and optional coconut oil.
Let it sit for a few minutes before adding the zest and juice.
Add the honey then simply sip yourself well.
This makes 2 cups or one thermos of immune tea.

Notes

Supercharge it

Simmering the ginger and turmeric root in the water for 5-10 minutes will make a more potent brew.

Boost it

Add a tablespoon of extra virgin coconut oil to the tea.

Vegan

To make it vegan, replace the honey with maple syrup or rice malt syrup.

Do you have any homemade remedies you swear by to prevent or treat colds and flu? I'd love you to share by commenting below.

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