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Cauliflower Hummus

| After School Snacks, Dips, Sauces and Dressings, Healthy Lunchbox, Members only

This Cauliflower Hummus is a lovely take on the legume based hummus. It’s a beautiful, creamy dip that’s loaded with goodness. I really think that cauliflower is the Swiss Army Knife of vegetables- so versatile, so tasty, stores well and readily available. Impress your friends and family with another use of this fabulous vegetable. Take a…

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Healthy Tartare Sauce

| Dips, Sauces and Dressings, Members only

This Healthy Tartare Sauce is a recipe I have to credit my mum  for.  It’s something she’s made to drizzle over fish, chicken, vegetables and even salads for many years. In fact my kids protest if I even try to cook fish without serving it with this. This easy to make sauce can totally transform…

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Mint Yoghurt

| After School Snacks, Dips, Sauces and Dressings, Members only

This Mint Yoghurt is a really versatile dip or sauce that pairs really well with lamb (grilled, BBQ’d or roasted) and also Indian fare. When my kids were little and I was teaching them to enjoy curries and spicy foods, I’d always had this Mint Yoghurt on the table, so they could add it to…

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Simple Guacamole

| After School Snacks, Dips, Sauces and Dressings, Healthy Lunchbox, Members only, Savoury Snacks

It’s funny, avocado is one of my least favourite foods (my kids feel the same way). But give us a bowl Guacamole and it will disappear rather quickly! It’s amazing what adding a few extra flavours and changing the texture can do! I often add a little nutrient and flavour booster to my Guacamole (see…

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Creamy Lemon Thyme Dip

| After School Snacks, Dips, Sauces and Dressings, Healthy Lunchbox

So we’re coming into winter here in Australia and it’s a time to optimise immune function and avoid seasonal bugs. Food is always the best medicine and prevention is way better than cure – so it’s certainly a good time for me to share this immune boosting Creamy Lemon Thyme Dip. It’s delicious, creamy texture often appeals to kids, so it’s sure to be popular with the whole family.

Health benefits

This dip is especially good because it has a boost from one of natures most protective and nourishing vegetables – cauliflower. Move over oranges, cauliflower is a rich source of Vitamin C and contains many detoxifying, anti inflammatory, antioxidants to protect the body against disease. The garlic, thyme and rosemary are all immune boosting herbs and the cannellini beans are a fabulous source of fibre, antioxidants and protein (which is so essential for a healthy immune system).

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

Creamy lemon thyme dip - This easy to make, healthy gluten & dairy-free Creamy Lemon Thyme Dip is as nourishing as it gets - perfect immune boosting food as medicine & kid approved.
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5 from 1 vote

Creamy Lemon Thyme Dip

This Creamy Lemon Thyme Dip is especially good because it has a boost from one of natures most protective and nourishing vegetables – cauliflower. This is one delicious, nutritious dip!
Prep Time10 mins
Total Time10 mins
Course: Appetizer
Servings: 4

Ingredients

  • 250 g cauliflower (approx. 2 cups) broken into florets
  • 425 g can cannellini beans -drained and rinsed
  • 1 clove/s garlic -minced
  • 1 tsp fresh thyme leaves -picked off stems
  • ½ tsp fresh rosemary leaves -finely chopped
  • 1 lemon/s -zest
  • 2 tbsp lemon juice
  • 1 tbsp olive oil -extra virgin
  • Sea salt and freshly ground black pepper -to taste

Instructions

  • Preheat the oven to 180℃/350℉.
  • Bake the cauliflower until just tender (approx 15 minutes) and allow to cool. You could also steam it if you prefer (I think baking gives it a better flavour though).
  • Place all of the ingredients into a food processor and blend until creamy.
  • It can be made ahead and the lovely flavours develop with time.

Thermomix Method:

  • Bake your cauliflower as above.
  • Mince the garlic, 2 seconds, speed 7 (you may need to scrape the sides and repeat).
  • Add the thyme and rosemary and chop, 5 seconds, speed 7 (until finely chopped).
  • Add the rest of the ingredients and blend 30 seconds, speed 5.

Serve

  • with a drizzle of olive oil
  • with raw or lightly steamed vegetables
  • with crackers or crusty sourdough (I have an awesome selection of easy to make home made savoury crackers in my ebook ‘The Well Nourished Lunch Box’ – one of them is pictured here)
  • with crispy baked pita or mountain bread

Store

  • Drizzle with olive oil to seal it. Store in in airtight container in the fridge.
  • Can also be frozen.

Notes

Garlic-free

Substitute the garlic with a pinch each of cumin powder and chilli powder.
 

I'd love to hear how you like this recipe. Post a comment and/or rate his recipe below. 

Balsamic Spiced Hummus with Dukkah

| Dips, Sauces and Dressings

This is my next twist on Jamie Olivers ‘recipes to save your life’ – an easy but delicious hummus recipe. This is my families favourite way to eat hummus. The balsamic lends a lovely texture and delicious flavour that really compliments the hummus and we generally pair it with delicious dukkah too.

What’s so good about it?

The chickpeas are a high fibre, protein rich legume with a decent mineral profile (including good amounts of iron). The tahini is also a great source of protein and very rich in calcium. The 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. For more about why you must avoid vegetable oils, click here.

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

Balsamic hummus - This Balsamic Spiced Hummus with Dukkah recipe is a health twist on the classic. It's a high protein, mineral rich dip and a great source of EFA's.
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5 from 3 votes

Balsamic Spiced Hummus with Dukkah

A delicious twist on the classic, my Balsamic Spiced Hummus with Dukkah is easy to make and sure to please a crowd. 
Prep Time10 mins
Total Time10 mins
Servings: 4

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 tbsp aged balsamic vinegar
  • 1 tbsp lemon juice
  • 2 tbsp water -or the liquid from the can (aquafaba) makes it extra creamy
  • 2 tbsp olive oil -extra virgin
  • ½ tsp ground cumin
  • ½ tsp ground cinnamon
  • 1 tsp sea salt - or 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 a delicious dukkah.
  • I also love it topped with pomegranates and coriander.

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

Garlic-free

Simply omit the garlic (there are enough spices for it to still be delicious). 
 

Let me know how this hummus stacks up - post a comment below.

 

 

Smoked Salmon Dip (in 5 minutes)

| Dips, Sauces and Dressings, Holidays & Entertaining

I’ve always loved a good smoked salmon dip but up until recently had never actually made it myself. Now that I have, it is definitely going to become my go-to dip when entertaining. Not only is it delicious, but it is really healthy and super easy to make.

Health benefits

Most store bought dips contain dangerous vegetable oils so I always avoid them. This dip not only combines the lovely essential fats and protein in the salmon but a little gut support via the yoghurt.

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

Smoked salmon dip
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4.41 from 5 votes

Smoked Salmon Dip (in 5 minutes)

A super quick, delicious dip that's sure to wow a crowd. 
Prep Time5 mins
Total Time5 mins
Course: Appetizer
Servings: 1 cup

Ingredients

  • 100 g hot smoked salmon or trout (approx. one fillet) flaked
  • 3 tbsp full-fat natural yoghurt
  • 1 tbsp Chives -or dill or parsley, finely diced (whatever you taste preference)
  • ½ lemon/s -zest finely grated + 1 tbsp juice
  • 1 tbsp capers
  • Sea salt and freshly ground black pepper -to taste

Instructions

  • Pop the fish into a bowl and gently flake apart with a fork.
  • Add the rest of the ingredients and fold through until combined.

Serve

  • Serve with your favourite healthy crackers or even on toast for breakfast or lunch.

Store

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

Notes

Dairy-free

Sub the yoghurt with cashew nut cream.
I have an awesome selection of simple dips and savoury cracker recipes in my best selling ebook 'The Well Nourished Lunchbox'. Click HERE to find out more and read the amazing reviews.

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

Best Basil Pesto (and the healthiest)

| After School Snacks, Dips, Sauces and Dressings, Savoury Snacks

The best basil pesto recipe going, and the most nourishing! A bold statement I know but it is rather delicious and definitely has a more extensive nutritional profile than its (also healthy) traditional version. It is gluten and grain free and I have also included dairy and nut-free variations too.

So what makes this pesto so healthy?

Let’s start with the hero of the dish, basil. Basil is a rich source of many essential vitamins and minerals and antioxidant flavonoids, two of which have been shown to protect cells and DNA from radiation. Seeing as we are surrounded by radiation from the various forms of (mostly wireless) technology to which we have grown accustomed, this is surely a good thing.

Kale, well other than being the most fashionable vegetable on the planet right now, it is very nourishing (especially in the calcium and iron department) and adds another dimension of health giving nutrients. For this reason, I add it to my pesto as it’s flavour sits well behind the very pungent basil. For kids, this means they don’t know they are eating a vegetable they might ordinarily, never touch.

One more ‘Well Nourished’ touch is that I add sunflower seeds, again, more nutrition than using just one nut! Though I have added a nut-free version below for school lunch box inclusion.

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

Healthy basil pesto
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4.5 from 10 votes

Best Basil Pesto (and the healthiest)

This basil pesto recipe is certainly the best tasting and the most nourishing recipe about! It's a great way to include healthy greens in your families diet. 
Prep Time15 mins
Total Time15 mins
Course: Appetizer, Snack
Servings: 1 cup

Ingredients

  • 1 clove/s garlic -peeled and crushed
  • 50 g parmesan cheese -finely grated (dairy free version below)
  • 1 bunch/s fresh basil leaves
  • 2 stem/s kale (leaves torn from the stems)
  • 30 g sunflower seeds (¼ cup) lightly toasted
  • 30 g raw cashew nuts (¼ cup) lightly toasted
  • Sea salt and freshly ground black pepper -to taste
  • 3 tbsp olive oil -extra virgin
  • ½ lemon/s juice, zest optional

Optional Extras

  • 1 red chilli/s (or even half a red capsicum for a vitamin C boost)

Instructions

  • You can make this in a mortar and pestle but I prefer to use my Thermomix (or any good food processor will do the job) as I like a textured pesto.  I tend to use the pulse (turbo) function so I can control the texture I'm after.  If you like a course pesto like me, process less, for a smooth pesto, process more.
  • You can grate and crush your parmesan and garlic by hand or in your food processor. Thermomix 10 seconds, speed 6.
  • Add the basil and kale. Pulse until almost chopped. Thermomix 2-3 pulses.
  • Then add the cashews and sunflower seeds. A couple more pulses should see it combined nicely. Thermomix 2-3 pulses.
  • Lastly, season well and mix with your lemon juice and EV olive oil. Thermomix 10 seconds, reverse speed 3.

Store

  • Drizzle with a little olive oil to seal it and prevent it discolouring.
  • Store in an airtight container in the fridge.
  • Can also be frozen in a airtight container or even in ice-cube trays (and then cubes put into an airtight container once frozen).

Notes

Dairy-free and vegan

Omit the parmesan. I'd suggest adding a couple of tablespoons of nutritional yeast for cheese flavour and even a handful of ground macadamia nuts to replace the parmesan, but that's optional too.

Replace the kale with spinach

Which is also very nutritious and I think has a much milder flavour than kale.

Nut-free

Replace the cashews with the same amount of sunflower seeds.

Ways to eat it...

  • As a delicious, nourishing dip. It often features in my kids lunch boxes (the nut free version) with raw veggie sticks.
  • Mixed through pasta or zucchini noodles (for a grain and gluten free option). Add a little extra olive oil to the pesto to coat the pasta evenly and I also often toss through some chopped tomato to create a special meal. A pesto noodle salad is great for school lunch boxes.
  • With Quinoa or brown rice for added flavour and nutrition.
  • Use as a dressing to liven up steamed veggies or create a special salad. Mix one tablespoon of pesto with one tablespoon of olive oil and a little extra lemon juice (if you like) and mix through the vegies or salad leaves.
  • In a sandwich or on toast (with avocado - yum). Add a poached egg for a protein hit!
  • Spread over grilled haloumi.
  • In a tuna vegetable bake or a casserole.
  • Over grilled or BBQ'd meat or fish.
  • On top of a slice of tomato and slice of buffalo mozzarella i.e. Caprese style.
  • On pizza.
  • In a jacket potato or mixed through diced potatoes for an exciting potato salad
  • I could go on and on here…you are only limited by your imagination. Any Mediterranean flavoured meal will suit a blob of this nourishing Basil pesto.

 

Share how you eat pesto. Post a comment below, it's simple.

Cashew Nut Cream

| Dips, Sauces and Dressings

This is a series of posts where I plan to share the little bits and pieces or accompaniments mentioned in some of my recipes. You may have seen in the serving suggestions or dairy-free variations to substitute regular cream with cashew nut cream. So now, I backtrack and give you this delicious and versatile raw, vegan cashew nut cream recipe.

Health benefits

Well it’s dairy free and even for those of us that do tolerate dairy, it’s nice to have a bit of variety, don’t you think? Cashews are a source of healthy monounsaturated fats, magnesium and a great source of protein. Plus this is really delicious.

Cashew Nut Cream
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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 mins
Total Time2 hrs 5 mins
Servings: 1 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 (thermomix 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.

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?

 

Hummus – much more than a dip!

| After School Snacks, Dips, Sauces and Dressings, Healthy Lunchbox, Savoury Snacks

This is my recipe for a deliciously healthy hummus, of course with some interesting variations and colours too. There’s more to hummus than just a dip, 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. For more about why you must avoid vegetable oils, click here.

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

Hummus
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5 from 5 votes

Hummus - much more than a dip!

This Hummus is delicious and I share loads of variations and ways to enjoy it beyond a dip. 
Prep Time15 mins
Total Time15 mins
Course: Snack
Servings: 1 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 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.

Coriander & Lime Pesto

| After School Snacks, Dips, Sauces and Dressings, Savoury Snacks

This pesto is the best I’ve ever made, so I just had to share the recipe. I found myself with a lot of coriander (also called cilantro) in the garden and my lime tree heavy with fruit. So here’s what I made… a very seasonal, extremely healthy coriander and lime pesto.

Whilst coriander pesto is a delicious, nutritious dip, also, think about it as an accompaniment to grilled or BBQ’d fish or chicken. I also make Asian inspired omelettes and serve them with a dollop of this pesto. Even a fried rice or a stir fry would taste better and offer more nutrition with this pesto on top.

But a word of warning. This makes the shop bought stuff taste like baby food!

Health benefits

Well, let’s start with the amazing healing herb coriander (also called cilantro in some cultures and clinical research). Coriander is a classic example of food as medicine. It is extremely anti-inflammatory, anti-bacterial and also an amazing detoxifier and heavy metal chelator. Medicinally, it is used frequently for arthritis, inflammatory digestive disorders and to bind and excrete heavy metals in the blood. Needless to say, it is a very beneficial addition to any diet.

The cashew nuts and cheese add good fats and protein. The lime juice, zest and also the garlic further support immune function. So really, this pesto is just what the doctor ordered this winter.

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

Coriander lime pesto
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4.68 from 25 votes

Coriander and lime pesto

The most delicious flavour combination, my Coriander and lime pesto is a lovely change from the traditional basil variety. 
Prep Time10 mins
Total Time10 mins
Course: Appetizer
Servings: 1 cup

Ingredients

  • 1 bunch/s fresh coriander leaves
  • 1 clove/s garlic -crushed (if not using a processor)
  • 60 g raw cashew nuts (¼ cup) toasted
  • 30 g parmesan cheese (2 tablespoons) finely grated
  • 1 lime/s juice and zest
  • 20 ml macadamia nut oil (1 tablespoon)

Optional

  • 1 red chilli/s

Instructions

  • In a food processor grate the parmesan and garlic and set aside. Thermomix 10 seconds, speed 6.
  • Place the coriander and cashews in the processor and pulse until just chopped. Thermomix pulse 2-3 times or until chopped when you look through the lid.
  • Mix in the parmesan, lime juice and zest and macadamia oil (and optional chill) until combined and serve. Thermomix 10 seconds reverse speed 3.

Store

  • Drizzle with a little olive oil to seal it and prevent it discolouring.
  • Store in an airtight container in the fridge.
  • Can also be frozen in a airtight container or even in ice-cube trays (and then cubes put into an airtight container once frozen).

Notes

Dairy-free and vegan

Omit the parmesan. I'd suggest adding a couple of tablespoons of nutritional yeast for cheese flavour and even a handful of ground macadamia nuts to replace the parmesan, but that's optional too.

Nut-free

Replace the cashews with the same amount of sunflower seeds.

Different nut

I love this with macadamia nuts too. 

Variations (for the kids)

One of my blog readers recently shared how she got her children to eat leafy greens. She makes pesto and not just the basil variety. She also adds in kale, spinach or whatever else the market has on offer. Spinach is very mild tasting, so you could easily add this to any type of pesto, without the kids noticing.

Tip

Seek out a really good, flavoursome coriander and fresh lime. I've made coriander pesto in the past and it's been good, but not this good. Your farmers market will have the freshest, most seasonal produce for the most delicious and nutritious pesto.

 

Do you have any pesto combinations that you just love? Please share them by commenting below.