eggfree

Mint Yoghurt

June 5, 2019 | After School Snacks, Dips, Sauces and Dressings, Members only

This Mint Yoghurt is a really versatile dip or sauce that pairs well with lamb (grilled, BBQ’d or roasted) and also Indian dishes. 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 cool…

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Buckwheat Broccolini Bowl

June 5, 2019 | Vegetarian, Members only

This Buckwheat Broccolini Bowl is easy to make and super delicious. Plus, it’s easy to modify for various dietary preferences, making it a great addition to your meal rotation. If you haven’t tried cooking with buckwheat this is a great place to start. It’s inexpensive, very versatile, and super nourishing. I recently sent my mum…

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Chorizo Baked Sweet Potato

June 5, 2019 | Pork recipes, Red Meat, Members only

This Chorizo Baked Sweet Potato is a tasty tray-bake meal that’s super simple to make. Sometimes, we’ll go out for lunch (or have lunch at friends), and come dinner time, we aren’t overly hungry. I find this dish perfect for those nights when you feel like a light meal, but can’t be bothered with loads…

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Roast Potatoes with Garlic Miso

June 4, 2019 | Members only, Side dishes

These Roast Potatoes with Garlic Miso are a really simple yet delicious way to enjoy potatoes. It’s also lovely made with sweet potatoes (or a combination). I think flavour wise, the garlic miso sauce is the perfect accompaniment to the crispy roasted potatoes. I love to make this dish as a mid-week side and it’s…

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Raspberry Chocolate Mousse Cups

June 4, 2019 | After School Snacks, No-bake Sweets, Desserts, Members only

These Raspberry Chocolate Mousse Cups have long been one of my party go-to’s. One because my kids feel like they’ve hit the jackpot with them and two, because even kids used to processed treats think these are the bomb. It’s also good for intolerance aware parties being egg, nut, gluten, dairy, and grain-free. Don’t be…

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Brekkie Burger

May 30, 2019 | 30 Minute Meals, Make-ahead Meals, Breakfast, Members only

This Brekkie Burger is an easy, nourishing breakfast that’s quick to assemble on busy mornings and full of flavour. With crispy bacon, fried eggs, and a mix of fresh ingredients like kimchi, avocado, and spinach, this burger is a satisfying start to your day. You can easily customise it to suit dietary needs, making it…

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Superfood Quinoa Pilau

May 20, 2019 | Budget Friendly, Make-ahead Meals, Vegetarian, Side dishes

This Superfood Quinoa Pilau is a wholesome, nourishing dish packed with nutrient-dense ingredients. With a perfect balance of flavors from quinoa, sweet potato, kale, and goji berries, this pilau can be enjoyed on its own or as a delicious side dish. It’s versatile and customisable, making it ideal for any meal.

By now you all know I love to put a healthy spin on classic recipes and make them as nourishing as possible (without any compromise on taste). This delicious Superfood Quinoa Pilau recipe is my twist on the classic, which is traditionally made with rice.

The ‘superfood’ tag is generally used to describe foods that are particularly high in essential nutrients, phytonutrients and antioxidants. They are especially immune supportive and provide a wide range of essential vitamins and minerals to your body.

This recipe is super given that it’s a combination of particularly nutrient dense superfood ingredients. I hope you love it.

Superfood health benefits

Quinoa (pronounced ‘kin-wah’) is a complete plant based protein which has an extraordinary nutrient profile.

Kale is a fibre rich, nutritional powerhouse. It’s a great source of antioxidant vitamins A and C, as well as protective isothiocyanates and indoles (phytonutrients).

Goji Berries are an immune supportive, anti-oxidant rich, very nutrient dense food. They are my number one choice when it comes to dried fruit.

Turmeric is a powerful anti-inflammatory herb. In a word where inflammation underpins so many disease, turmeric is an important part of a healthy diet.

For more practical info on ‘superfoods’ and how to include them in your diet, click HERE.

Ingredients

This pilau uses quinoa, sweet potato, kale, and pumpkin seeds, with cinnamon, cardamom, turmeric, black pepper, and topped with goji berries.

How to make this superfood pilau

Start by rinsing or soaking quinoa to remove bitterness, then cook it with onion, sea salt, cinnamon, and cardamom. While the quinoa cooks, roast diced sweet potato with cinnamon and olive oil, then add kale and pumpkin seeds for the last few minutes to crisp them. After the quinoa has cooked, fluff it and mix in the turmeric and black pepper. Combine it with the roasted veggies, and top with goji berries just before serving.

Serving suggestions and how to store

This dish can be served on its own or with grilled, baked, or BBQ’d protein like fish, chicken, or tofu. Store leftovers in an airtight container in the fridge. For make-ahead prep, keep the roasted kale and pumpkin seeds separate until serving to preserve their crunch.

Vary this to suit your dietary needs

To make this recipe vegan or vegetarian, use vegetable stock or water to cook the quinoa. For a quicker version, use leftover cooked quinoa and skip some of the preparation steps. You can also add more vegetables or swap them out based on what you have on hand—this dish is easily customisable to suit your preferences.

This Superfood Quinoa Pilau is a nutrient-dense meal or side dish. It contains a variety of superfoods to support & nourish your body.

Print Recipe

5 from 2 votes

Superfood Quinoa Pilau

This Superfood Quinoa Pilau is a nutrient dense meal or side dish. It contains a fabulous variety of superfoods to support and truely nourish your body.

Prep Time15

Cook Time25

Total Time40

Course: Main Course, Side Dish

Servings:

Author: Georgia Harding

Ingredients

170 g quinoa (1 cup)
1 red onion/s -finely diced
500 ml water (2 cups) or bone broth
1½ tsp sea salt - or to taste
1 cinnamon quill
4 cardamom pods -bruised
1 sweet potato/s -diced
2 tbsp extra virgin olive oil -extra virgin
½ tsp ground cinnamon
1 bunch/s kale -leaves torn off stems
30 g pumpkin seeds (¼ cup)
30 g goji berries
½ tsp ground turmeric
ground black pepper

Metric - US Customary

Instructions

Preheat your oven to 180°C/350°F (fan-forced).
Rinse the quinoa really well in a fine sieve or ideally soak it for 1-12 hours to remove the bitter tasting saponins.
Finely dice the red onion and put into a pot with the quinoa and 2 cups of water or broth. Add ½ teaspoon of sea salt, cinnamon quill and cardamon pods. Bring to the boil then reduce to a simmer for 20 minutes or until the water is all absorbed.
Whilst that is simmering, line a large oven tray with baking paper.
Dice the sweet potato into 2 cm pieces and place at one end of the tray leaving room for the kale and pumpkin seeds which you'll add later.
Drizzle with half tablespoon of the olive oil, toss and sprinkle with ½ teaspoon of the sea salt and the cinnamon. Bake for 20 minutes.
Now wash the kale leaves well and tear the soft leaves from the woody stem. Place them into your serving/ salad bowl and add the remaining one and half tablespoons of olive oil and ½ teaspoon of the sea salt. Massage the oil into the leaves.
After the sweet potato has cooked for 12 minutes, add half of the kale leaves, in a single layer. I choose the thicker outer leaves to roast and reserve the younger, more tender leaves for the salad.
Also add the pumpkin seeds to the tray. Cook along side the sweet potato for the remaining 8 minutes to crisp the kale leaves and toast the pumpkin seeds.
By now your quinoa will be close to being cooked. Stir it and make sure it has absorbed the water or broth. Remove the pot from heat, cover, and let the quinoa steam for 5 minutes. This step gives the quinoa time to pop open and the little white spiral to appear. Fluff with a fork and allow to cool a little. Add the turmeric and black pepper and mix well.
You can serve this dish either warm or cold. If serving cold allow the quinoa to cool completely.
Remove the cinnamon quill and add the quinoa to the salad or serving bowl.
Mix in the roasted sweet potato, pumpkin seeds and top with the crisp kale (add the pumpkin seeds and crispy kale right before serving or they lose their crunch).
Sprinkle over the goji berries and enjoy.

Serve

As is or with a simple piece of grilled, baked or BBQ'd protein like fish, chicken, red meat or a vegetarian protein.

Make-ahead

Just keep the kale chips and pumpkin seeds aside until serving.

Store

Store in an airtight container in the fridge.

Notes

Vegetarian and vegan

Choose water or vegetable stock to cook the quinoa.

Onion-free

Replace the onion with finely diced fennel.

Cheats version

Use leftover cooked quinoa. Fry the red onion in a little olive oil to soften it. Then add the pre-cooked quinoa, half teaspoon ground cardamon, half teaspoon ground cinnamon (these replace the quill and pods) and one teaspoon sea salt. Toss together and continue from step 5 in the method.

Add more/different vegetables

Yes, you can absolutely add in extra or different vegetables. It's a very versatile dish.

grains lemon chicken broth mushroom

Fish and Chorizo Stew

May 3, 2019 | 30 Minute Meals, Make-ahead Meals, Fish & Seafood, Freezable Meals, Vegetarian, Members only

This delicious Fish and Chorizo Stew is ridiculously easy to make and one of my fish fussy daughters favourite ways to eat white fish. One of the ways I’ve managed to raise two food loving kids is by continuing to find ways around foods they don’t enjoy so much. So in this case, my daughter…

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Simple Guacamole

May 2, 2019 | Healthy Lunchbox, After School Snacks, Savoury Snacks, Dips, Members only

This simple and healthy guacamole recipe is creamy and full of fresh flavour. Made with ripe avocado, a splash of lime, and a pinch of sea salt, it’s perfect as a dip, spread, or to add a delicious twist to any dish. Plus, it’s versatile enough to suit a variety of dietary preferences. It’s funny,…

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Anzac Brownie Slice

April 23, 2019 | Healthy Lunchbox, After School Snacks, Baked Sweets

This Anzac Brownie Slice is next level good! With lots of Anzac inspired recipes to suit those with dietary intolerance already on the Well Nourished website… there is some seriously tough competition when it comes to designing Anzac inspired recipes.

This Anzac Brownie Slice is a delicious fusion of two classic treats—the hearty, oat-packed texture of Anzac biscuits and the rich, fudgy goodness of brownies. With layers of nutty, sweet, and chocolatey flavours, this slice is sure to be a crowd-pleaser. It’s also highly versatile, with options for gluten-free, dairy-free, and nut-free variations.

My very first recipe from six years ago, my epically popular Healthy Anzac biscuits has been a long time crowd pleaser and is a great nut-free treat. A personal favourite, my Chocolate Macadamia Anzacs are a mouthwatering flavour combo. Then there’s Anzac Creams and ice-blocks...something for everyone.

I have a sneaking suspicion this Anzac Brownie Slice will be another popular recipe to celebrate this important day. Have a great Anzac day. Lest we forget!

Health benefits

Packed with oats and nut meal, this anzac slice recipe offers a good source of fibre, healthy fats, and plant-based protein. The cacao powder provides antioxidants, while natural sweeteners like honey or maple syrup offer a lower-glycemic alternative to refined sugars and the traditional golden syrup used in Anzac biscuits.

Ingredients

The base layer includes oats, desiccated coconut, and nut meal or spelt flour, combined with melted butter or coconut oil, bicarb soda and sweetened with rice malt syrup, honey, or maple syrup. The brownie layer is made from nut butter, cacao powder, and a touch of sweetness, making this a nutrient-dense indulgence.

How to make Anzac Brownie Slice

To create this layered slice, first melt the butter or coconut oil with your sweetener, then mix in the dry ingredients to form the Anzac mixture. For the brownie, mix nut butter, cacao powder, and the remaining ingredients into a sticky dough. Press half of the Anzac mixture into a lined slice tin, then add the brownie layer, followed by the remaining Anzac mixture. Bake for 20-30 minutes until golden. Allow to cool, then drizzle with melted chocolate if desired.

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

Serving suggestions and how to store

This slice is perfect as an afternoon snack, dessert, or even as a treat in lunchboxes. Store it in an airtight container in the fridge, especially during warm weather, or freeze for longer-term storage. Cutting the slice while chilled ensures clean, neat portions.

Vary this Anzac Brownie Slice to suit your needs

For a gluten-free version, use nut meal or gluten-free flour and replace oats with rolled quinoa. To make it dairy-free and vegan, substitute butter with coconut oil. If you’re avoiding nuts, use spelt flour and sunflower seed butter instead of nut butter. For a coconut-free variation, omit the desiccated coconut and replace it with more nut meal or flour.

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

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

This Anzac Brownie Slice is a delicious, healthy, chocolatey twist on the Anzac classic. Includes variations for dairy, gluten-free and vegan (and a thermomix method too).

Print Recipe

4.86 from 28 votes

Anzac Brownie Slice

This Anzac Brownie Slice is a delicious fusion of two classic treats—the hearty, oat-packed texture of Anzac biscuits and the rich, fudgy goodness of brownies. It's also highly versatile, with options for gluten-free, dairy-free, and nut-free variations.

Prep Time15

Cook Time30

Total Time45

Course: Snack

Servings:

Author: Georgia Harding

Ingredients

Anzac

150 g butter or coconut oil -melted
115 g rice malt syrup, honey or maple syrup (⅓ cup)
¾ tsp bicarbonate of soda
180 g nut meal -or wholemeal spelt flour (1½ cups)
75 g desiccated coconut (¾ cup)
180 g rolled oats (2 cups)

Brownie

30 g cacao powder -unsweetened Dutch process or raw (¼ cup)
250 g nut butter (1 cup)
170 g rice malt syrup, honey or maple syrup (½ cup)
40 g nut meal -or wholemeal spelt flour (⅓ cup)
1 tsp bicarbonate of soda
Pinch sea salt

Drizzle

100 g dark chocolate -broken into pieces (optional)

Instructions

Pre-heat your oven to 180°C/350°F (fan-forced). Line a small (approx. 17 x 20cm) slice tin with baking or parchment paper.
In a medium sized pot, heat the butter or coconut oil over a low heat to melt. Add the sweetener of your choice and mix until combined.
Mix in the bicarbonate of soda.
Add the rest of the ingredients and mix well to combine.

Brownie

In a food processor mix all the ingredients together. You could do it by hand too. Just soften the nut butter enough so it can be mixed with the other ingredients.
It forms a sticky dough (not a pourable cake batter).

Drizzle (optional)

Start this once the slice is cooled completely.
Place the chocolate in a bowl. Sit it over a pot of boiling hot water and stir until the chocolate melts.

Assemble

Press half the Anzac mixture firmly into the base of the tin (with wet hands or a wet large spoon). Set the other half aside.
Top with the brownie mixture and press this across to cover the biscuit base (wet hands work well again).
Finish by pressing the rest of the Anzac mixture on top.
Place into the oven for 20-30 minutes or until golden brown on top. The longer you cook it, the crisper the slice becomes.
Allow to cool, refrigerate and then drizzle over the melted chocolate.
Cut into portions right out of the fridge (you'll get nice neat slices if cut when chilled).

Thermomix

Pre-heat your oven to 180℃. Line a small (approx. 20 x 30cm) slice tin with baking or parchment paper.
Melt the butter, temp 90, 1 minute, speed 4 or until melted.
Add the sweetener and bicarb and mix temp 90, 30 seconds, speed 3.
Add the rest of the ingredients. Mix 30 seconds, flour symbol until it forms a sticky dough. You may need to scrape the sides to incorporate all the flour.
Set the Anzac dough aside.
Without rinsing the bowl, add the brownie ingredients and mix speed 4, 30 seconds or until combined into a sticky dough.
Assemble as above.

Store

Store in an airtight container (if it was warm weather, I'd keep it in the fridge)and it can definitely be frozen too.

Notes

Adjust the sweetness

I personally make this with rice malt syrup and I think it's perfectly sweet enough. If using honey or maple syrup, you may choose to slightly reduce the amount (unless you have a sweet tooth).

Gluten-free

Choose nut meal or a gluten-free flour. Replace the oats with rolled (flaked) quinoa.

Dairy-free and vegan

Choose coconut oil instead of butter. This will make a tougher/ crisper slice (as the coconut oil shrinks and firms up a lot when cooled).

Fructose friendly

Choose rice malt as your sweetener.

Nut-free

Choose the spelt or a nut-free gluten-free flour and replace the nut butter in the brownie with sunflower seed butter.

Coconut-free

Choose butter as your fat and replace the desiccated coconut with more nut meal or flour.

Leftover Easter Eggs

If there is such a thing as leftover Easter eggs in your house, you could melt them for the drizzle (if you dare).

I hope you love this Anzac inspired brownie slice. Let me know if you have any questions or if you try the recipe, post a comment and rate the recipe!

Tomato Salsa

April 16, 2019 | Dips, Members only

This delicious Tomato Salsa recipe is a fabulous, easy to make staple that is a great addition to any table. With vine-ripened tomatoes, red onion, and basil, it’s a simple yet flavorful recipe perfect for dipping, topping, or serving as a side dish. With its Italian flavours, is lovely served on a crostini or even…

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Maple Macadamia Chocolate Bark

April 10, 2019 | After School Snacks, No-bake Sweets

This maple macadamia chocolate bark is a decadent treat that combines roasted macadamia nuts with homemade chocolate. Sweetened with maple syrup and finished with a sprinkle of sea salt, this bark is perfect for a little self-care treat.

I don’t have a great memory, especially for dates and numbers in general. But for food, I’m always on point. I remember flavour combinations, textures and food with friends. One memory I carry is of maple roast macadamia nuts dipped in dark chocolate from a winery on the Mornington Peninsula, many moons ago. Because I don’t have the patience or time to individually coat each nut, this Maple Macadamia Chocolate Bark was born in my effort to recreate this delicious treat. For those of you that know me well, you know I love a shortcut!

This will be on my table this Easter. My kids adore it and it at least satisfies them enough so they don’t overdo the eggs left by the Easter bunny.

Wishing you all a wonderful upcoming Easter break creating lots of your own food memories! Georgia x

Health benefits

Macadamia nuts are a fantastic source of healthy fats, vitamin E and a range of B vitamins and essential minerals. Cacao is packed with antioxidants, which help fight inflammation and support health. It’s also rich in magnesium, promoting relaxation and muscle function, and contains mood-boosting compounds like serotonin and endorphins.

Ingredients

The star of this gluten-free recipe is roasted macadamia nuts, caramelised in maple syrup, vanilla extract, and macadamia nut oil. The homemade, dairy-free chocolate is made from cacao butter, cacao powder, maple syrup and a sprinkle of sea salt.

How to make this maple macadamia dark chocolate bark

Start by roasting macadamia nuts until golden, then toss them in a mixture of maple syrup, macadamia nut oil, and vanilla, baking again until caramelised. To make the chocolate, melt cacao butter in a double boiler, then stir in cacao powder, maple syrup, and a pinch of sea salt. Layer the nuts evenly, pour the chocolate over them, and freeze until set. Once hardened, break into pieces.

Serving suggestions and how to store

Enjoy this bark as an afternoon pick-me-up or a dessert. It pairs beautifully with a cup of coffee or herbal tea. Store in an airtight container in the fridge or freezer to keep it fresh and prevent melting.

Vary this maple macadamia chocolate bark to suit your needs

For a nut-free option, replace macadamia nuts with roasted sunflower or pumpkin seeds, and swap macadamia nut oil for coconut oil. To make it fructose-friendly, use rice malt syrup instead of maple syrup. For a quick version, melt your favourite dark or milk chocolate and pour it over the roasted macadamias instead of making the chocolate from scratch.

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

This Maple Macadamia Chocolate Bark is an easy to make, decadent chocolate treat, minus the guilt. Dairy, gluten, grain-free and vegan.

Print Recipe

5 from 2 votes

Maple Macadamia Chocolate

This Maple Macadamia Chocolate Bark is an easy to make, decadent chocolate treat, minus the guilt. Dairy, gluten, grain-free and vegan.

Prep Time5

Cook Time20

Total Time25

Course: Dessert

Servings:

Author: Georgia Harding

Ingredients

300 g macadamia nuts (2 cups)
2 tbsp maple syrup
1 tsp macadamia nut oil
½ tsp vanilla -powder, extract or essence

Chocolate

200 g cacao butter -chopped or grated
30 g cacao powder (¼ cup) unsweetened Dutch process or raw
2-4 tbsp maple syrup -to suit your taste
Good pinch sea salt

Instructions

Pre-heat your oven to 150℃/ 300℉.
Place the macadamia nuts on a tray lined with baking paper so they are in a single layer.
Roast for 10-15 minutes or until they are golden brown.
In a small bowl combine the maple syrup, oil and vanilla. Toss it through the macadamia nuts and return them to the oven for another 10 minutes until the syrup caramelises.
Remove from the oven and allow to cool completely while you make the chocolate.

Chocolate

Place a bowl over boiling water (or use a double broiler).
Melt the cacao butter by mixing it over the steam (take care not to let any water into the cacao).
Mix in the syrup and cacao.
Loosen the macadamia nuts from the baking paper and arrange in an even layer.
Sprinkle over the sea salt then mix the chocolate well and pour it over the macadamia nuts.
Place in the freezer immediately to set.
Once set, cut into rough pieces. I like this rustic rather than in perfect squares.
Keep refrigerated as it's not very heat stable.

Thermomix

As above but you can make the chocolate in the Thermomix.
Add the roughly chopped cacao butter.
Grate speed 8, 5 seconds.
Heat 37 degrees, speed 2 until it is melted.
Add the syrup and cacao and mix 15 seconds, speed 4.
Pour over the maple roasted macadamia immediately.

Store

Store in an airtight container in the fridge or freezer.

Notes

Nut-free

Substitute the macadamia nuts with pumpkin or sunflower seeds and the macadamia oil with coconut oil.

Fructose friendly

Replace the maple syrup with rice malt syrup.

Short-cut

You can melt your favourite dark or milk chocolate and simply pour over the maple macadamia nuts if you'd prefer.

WARNING - this is dangerously addictive! I hope you love it, post a comment in below if you have any questions or let me know if you try it.

Smoky Grilled Corn

March 22, 2019 | Members only, Side dishes

This Smoky Grilled Corn with Manchego, Lime and Chilli is such a delicious combination of flavours. I think it’s a real step up on basic buttered corn and it’s quick, easy to make, and sure to impress your family and friends. Corn is a staple in many cultures and it’s certainly one food that definitely…

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Peppermint Choc-chip Iceblocks

February 21, 2019 | After School Snacks, Ice-blocks

These Peppermint Choc-chip Iceblocks are currently my sons favourite snack and I’m not complaining. They take literally minutes to make and don’t require the oven which in QLD summer, is a godsend. Plus, all that goodness disguised in this tasty iceblock, what more could you want from an icy treat?

I freeze these in my Onyx stainless steel iceblock moulds. I also freeze them in little containers so the kids can pack them in their lunchbox. By morning tea they are soft enough to scoop out and eat easily.

Health benefits

These iceblocks are packed with nourishing ingredients like avocado, which provides healthy fats, and spinach, which adds a boost of vitamins and minerals. Coconut milk contributes a creamy texture while offering healthy fats. The optional cacao nibs provide antioxidants, and the peppermint adds a refreshing flavour that can aid digestion. It’s a guilt-free treat that’s both delicious and nourishing.

Ingredients

To make these healthy iceblocks, you’ll need canned coconut milk, baby spinach, avocado, and a sweetener of your choice such as rice malt syrup, honey, or maple syrup. You will also need peppermint oil or peppermint essence, and cacao nibs or dark chocolate chips.

How to make these peppermint choc-chip iceblocks

Start by placing the coconut milk, spinach, avocado, sweetener, and peppermint oil into a high-speed blender or food processor. Blend until smooth and creamy. Taste the mixture to check that the mint flavour and sweetness are to your liking. The flavour intensifies once frozen, so don’t worry if it tastes a little milder before freezing. Once you’re happy with the taste, fold in the cacao nibs or chocolate chips. Pour the mixture into iceblock moulds, insert the pop stick and freeze until firm. To release the iceblocks, run the mould under warm water, then enjoy!

Serving suggestions and how to store

These gluten-free ice blocks are perfect for a cooling snack on a hot day, or packed in lunchboxes for a refreshing treat. You can freeze them in reusable pouches or small cups for an easy, grab-and-go option. Store in the freezer until ready to serve.

Vary this peppermint choc-chip iceblocks to suit your needs

For a fructose-friendly version, use rice malt syrup as your sweetener. If you’re looking for a coconut-free option, substitute the coconut milk with cow’s milk or a nut milk of your choice. These iceblocks are versatile, and you can adjust the ingredients to suit your family’s preferences.

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

These Peppermint Choc-chip Iceblocks are quick, super easy to make and are crammed with so much nourishment. And super delicious too!

Print Recipe

4.91 from 11 votes

Peppermint Choc-chip Iceblocks

These Peppermint Choc-chip Ice-blocks are quick and oh so easy to make and crammed with so much nourishment. And super delicious to boot!

Prep Time10

Freeze2

Total Time2 10

Course: Dessert, Snack

Servings:

Author: Georgia Harding

Ingredients

400 ml canned coconut milk (I used Ayam brand)
1 handful/s baby spinach
1 avocado/s -medium sized
115-170 g rice malt syrup, honey or maple syrup (⅓-½ cup)
15-20 drop/s food grade peppermint oil or peppermint essence - to taste
40 g cacao nibs (⅓ cup) or dark chocolate chips if you'd prefer

Instructions

Place the coconut milk, baby spinach, avocado, sweetener and peppermint oil in a high speed blender or food processor and blend until creamy.
Taste the mixture to check the mint flavour and sweetness is right for you. I do find the flavour intensifies and is much more delicious when the mixture is frozen.
Fold in the cacao nibs or choc-chips and then pour into mould and freeze until firm.
Remove from the moulds and enjoy. I find running the mould under water helps to release the ice-blocks.

Notes

Fructose Friendly

Choose rice malt as your sweetener.

Coconut-free

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

School lunchbox

You can always freeze this into re-usable pouches or little cups and pack from frozen for a icy morning tea. For heaps more lunchbox inspo (150 pages to be exact), take a look at my best selling ebook The Well Nourished Lunchbox.

I hope you and your kids love this recipe as much as we do. Post a comment below and let me know.

Mediterranean Chicken Bake

February 13, 2019 | 30 Minute Meals, Make-ahead Meals, Chicken, Healthy Lunchbox

This is one of my ultimate time saving meals that also doubles as a great lunchbox main. My Mediterranean Chicken Bake is prep to plate in 30 minutes and I strongly recommend you make a double batch for a few days of quick and simple lunches.

Last week we added to our family an adorable puppy – Bonnie. My teen also started at a new school so I now have two kids at two different schools. So between chasing after this tiny creature who feels like a cross between a new born (minus a nappy) and a toddler, and spending more time each day driving my kids about, meals like this one that require minimal effort have been my saviour. Plus, the kids are loving it in their lunchbox in my grain-free wraps (recipe in the Well Nourished Lunchbox ebook).

Health benefits

Chicken thighs are packed with protein and essential nutrients, while the sweet potato adds a healthy dose of fibre and antioxidants like beta-carotene. The red capsicum offers a boost of vitamin C, and the olive oil provides healthy fats.

Ingredients

You’ll need boneless skinless chicken thighs, red capsicums (bell peppers), sweet potato, red onion, olive oil, dried oregano, smoked paprika, and lemon zest. For the lemony mayo, mix whole egg mayonnaise, garlic, lemon juice, honey, and seasoning. These simple ingredients come together for a flavour-packed bake.

How to make Mediterranean Chicken Bake

Preheat your oven to 180℃/350℉ and prepare a baking dish or sheet pan. Slice the chicken, sweet potato, capsicum, and onion, then toss them with a couple tablespoon of olive oil, oregano, smoked paprika, lemon zest, and seasoning. Spread everything in a single layer on the tray and bake for 20-25 minutes until the chicken is cooked through. Mix the mayo ingredients together and serve with the chicken bake.

Serving suggestions and how to store

Serve this Mediterranean Chicken Bake in lettuce cups, tortillas, or wraps for a lighter meal, or over rice, quinoa, or couscous for something more filling. Leftovers are great in a salad or wrap for school lunches (or mum or dad lunches). Store in an airtight container in the fridge and enjoy cold or reheat in a low oven.

Vary this Mediterranean Chicken Bake to suit your needs

For an onion-free version, swap out the red onion for baby fennel. If you’re avoiding garlic, try using cumin and cayenne instead. For a fructose-friendly option, use rice malt syrup in place of honey. Vegetarians can substitute the chicken with mushrooms and nuts, while vegans can also use cashew cream instead of mayo. Also feel free to add in other vegetables (zucchini or cauliflower would be nice) or ingredients (kalamata olives or feta cheese would work well too). You can sub the thigh with chicken breast, just watch it closely as it is a lot less forgiving and can over cook (unlike thigh meat).

Save time and sanity packing school lunches

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As Natasha wrote on facebook…

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Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit any specific dietary requirements (including making this dish vegetarian or vegan).

Mediterranean Chicken Bake (with lemony mayonnaise) - A super fast and easy to make, delicious and nutritious tray bake meal. Mid-week meals don't get a whole lot better.

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4.91 from 30 votes

Mediterranean Chicken Bake (with lemony mayonnaise)

This Mediterranean Chicken Bake is a one-tray wonder, full of vibrant colours and bold flavours. With chicken thighs, sweet potato, capsicum and a hint of smoky paprika, it's a delicious, wholesome meal perfect for weeknights. Serve it with a refreshing lemony mayo for an extra zing.

Prep Time10

Cook Time20

Total Time30

Course: Main Course

Cuisine: Mediterranean

Servings:

Author: Georgia Harding

Ingredients

500 g chicken thighs
2 red capsicum/s (large)
1 sweet potato/s (kumara)
1 red onion/s
2 tbsp extra virgin olive oil -extra virgin
1 tsp dried oregano
1 tsp smoked paprika
1 lemon/s -zest
Sea salt and freshly ground black pepper -to taste

Lemony mayo

115 g whole egg mayonnaise (½ cup)
1 clove/s garlic -minced
½ lemon/s – juice
1 tsp honey
Sea salt and freshly ground black pepper -to taste

Instructions

Pre-heat the oven to 180℃/350℉ (fan-forced).
Finely slice the chicken, capsicums, sweet potato and red onion. Place on a large baking tray and drizzle over the olive oil. Add the oregano, smoked paprika, lemon zest, sea salt and pepper.
Toss together until the chicken and vegetables are evenly coated and arrange in a single layer on the tray.
Place the tray into the oven and bake for 20-25 mins until browned and the chicken is cooked through.
Now make the lemony mayo by mixing all of the ingredients together in a small bowl.

Serve

For a light meal, serve in a lettuce cup, tortilla or wrap with the lemony mayo and leafy greens
Or tossed through mixed greens (dressed with olive oil and lemon juice) for a delicious salad. I also like to add in olives and cherry tomatoes.
For a bulked up meal, it’s lovely over rice, quinoa or cous cous.
Leftovers are fabulous in a wrap or as a salad for lunch.

Make-ahead

Re-heat in a low oven until just hot.

Store

Store in an airtight container in the fridge.

Notes

Onion-free

Replace the red onion with baby fennel.

Garlic-free

Replace the garlic with a pinch of cumin and cayenne.

Fructose friendly

Replace the honey with rice malt syrup.

Egg-free

Replace the mayo with natural yoghurt or Cashew Nut Cream.

Vegetarian

Replace the chicken with 300g of brown or field mushrooms. Plus 1 cup of cashew nuts or almonds (throw on the tray for the last 10 minutes of baking).

Vegan

See vegetarian variation. Replace the honey with rice malt syrup and and the mayo with cashew cream.

I hope you and your family love this recipe. Help me to reach more people with simple, nourishing whole foods. Leave a comment, rate this recipe or share it on socials.

Popcorn Caramel Chews

February 6, 2019 | Healthy Lunchbox, After School Snacks, No-bake Sweets

I’m seriously becoming more time poor as each year passes. My kids are busy with both before and after school activities pretty much every day of the week. So the amount of time I have to spend in the kitchen is way less than when they were little and we were home a lot more. So it’s recipes like these Popcorn Caramel Chews that take literally 5 minutes to make, which are a saviour when life gets crazy.

The caramel base is the easiest caramel you’ll ever make (no heating required). The best part is they hold up much better than most no-bake treats when out of the fridge.

These are also a great treat for kids resistant to whole foods. You can serve them as is, but I’d encourage you to take the opportunity to add in some extra nourishment (suggestions to tailor the recipe to your needs and taste below). My kids think this is the best thing I’ve ever made, so I can’t wait to hear how your kids like them.

These are also super popular at parties… I reckon they’d give Honey Joys a run for their money.

All the lunchbox inspo you’ll ever need

If you’re also a busy mum or dad lacking inspiration to pack a healthy, yet delicious lunch box that your kids actually enjoy eating, then the ‘Well Nourished Lunchbox’ ebook is here to help…and it’s so much more than just another recipe book!

“This book has been the answer to the weekday dilemma of what to put in the lunchbox that is not only healthy but taste good and gets eaten !!! We all LOVE it.” Suzanne

Find out more or SHOP HERE.

Health benefits

Coconut butter is a great source of healthy fats, while the popcorn adds fibre and lightness to the treat. The optional chia seeds provide omega-3 fatty acids, and goji berries are rich in antioxidants. Sunflower or pumpkin seeds add protein and crunch, and the flaked almonds bring additional healthy fats and vitamins.

Ingredients

To make these caramel corn chews, you’ll need coconut butter, rice malt syrup (or your preferred sweetener), vanilla, and a pinch of sea salt. For the popcorn, you can use plain or salted varieties of popped popcorn. Optional extra ingredients include chia seeds, goji berries, sunflower or pumpkin seeds, and flaked almonds. If you want a fun and festive touch, top them with freeze-dried raspberry fruit sprinkles.

How to make these caramel popcorn caramel chews

To make the caramel sauce, start by softening the coconut butter by standing the jar in hot water until it becomes easy to mix. Then, combine it with your choice of sweetener and vanilla in a bowl. Mix until smooth and creamy. Add the popcorn and any optional extras, folding them through the caramel mixture. If the caramel is too thick, warm the bowl in hot water for a few minutes to soften it. Once mixed, divide the mixture between mini patty cases, adding extra toppings if desired. Freeze for 30 minutes or so to set.

Serving suggestions and how to store

These caramel chews are perfect for an on-the-go snack, packed in lunchboxes with an ice-brick to keep them cool. You can also serve them at parties or gatherings, with freeze-dried raspberry sprinkles for a festive touch. Store the chews in an airtight container in the freezer. They can be eaten directly from the freezer, or thawed slightly for a softer texture.

Vary this popcorn caramel chews to suit your needs

If you prefer a slice rather than individual chews, simply double the recipe and press the mixture into a lined baking tray. For a corn-free version, use flaked almonds in place of popcorn. If you’re looking for a nut-free option, you can use other seeds, or stick with the base recipe. For a fructose-friendly version, choose rice malt syrup as your sweetener. To make it vegan, use rice malt or maple syrup instead of honey.

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

These Popcorn Caramel Chews take just minutes to make and are a delicious, no-bake treat. They are great for the lunch box or for kids parties and celebrations.

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5 from 3 votes

Popcorn Caramel Chews

These Popcorn Caramel Chews take just minutes to make and are a delicious, no-bake treat. They are great for the lunch box or for kids parties and celebrations.

Prep Time5

Chill30

Total Time35

Course: Snack

Servings: small serves

Author: Georgia Harding

Ingredients

½ cup/s coconut butter
170 g rice malt syrup, honey or maple syrup (½ cup)
½ tsp vanilla -powder, extract or essence
Pinch sea salt (optional)
3 cup/s popcorn - plain or salted (or pop your own, approx.⅛ cup uncooked)

Your choice of extra nourishment (all optional)

1 tbsp chia seeds
30 g goji berries (¼ cup)
30 g sunflower seeds (¼ cup) or pumpkin or sesame seeds (raw, toasted or dehydrated)
30 g flaked almonds (¼ cup) or slivered or chopped nuts (raw, toasted or dehydrated)
Top with freeze dried raspberry fruit sprinkles for a party

* the nuts and seeds you can add in whole or grind them.

Metric - US Customary

Instructions

Start by softening the coconut butter by standing the jar in hot water.
Once it's soft enough to be mixed with a spoon easily, add it to a bowl with your choice of sweetener and the vanilla.
Mix with a metal spoon until combined and creamy.
Add the popcorn (and any extras) and fold it thorough the caramel. If it's cold and the caramel is too thick to work through the popcorn, stand the mixing bowl in hot water for a few minutes.
Divide between 18 mini patty cases. You can top with extras if you like also.
Put in the freezer for 30 minutes or so to set.

Store

Airtight in the freezer. They can be eaten from frozen or packed into a lunchbox with an ice-brick. The caramel will soften a little but it holds up a lot better than coconut oil based raw treats.

Notes

Make a slice

To make a slice, double this recipe and press the mixture into a lined baking tray. You'll need to really push down the mix so it's firmly packed. Pop in the freezer to set and then cut into squares.

Corn-free

Make them with flaked almonds instead.

Nut-free

Choose one of the nut-free options above or use the base recipe.

Fructose friendly

Choose rice malt syrup as your sweetener.

Vegan

Choose rice malt or maple syrup as your sweetener.

*Coconut butter is NOT the same as coconut oil or cacao butter and it's NOT the cream off the canned coconut milk/cream. Though it is sometimes also called 'coconut cream' or 'creamed coconut'. Many health food stores and some supermarkets stock it also.

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Peanut Butter Dessert Hummus

January 7, 2019 | After School Snacks, No-bake Sweets

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

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

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

Health benefits

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

Ingredients

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

How to make this peanut butter dip

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

Serving suggestions and how to store

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

Vary this to suit your dietary needs

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

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

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

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Peanut Butter Dessert Hummus

A quick, delicious and nutritious snack - my kids think it tastes like a peanut butter cookie dough!

Prep Time5

Total Time5

Course: Snack

Servings:

Author: Georgia Harding

Ingredients

400 g can cannellini beans -or chick peas, drained and rinsed
85 g rice malt syrup, honey or maple syrup (¼ cup)
1 tsp vanilla powder, extract or essence
Pinch sea salt
190 g peanut butter (¾ cup)
2-4 tbsp milk (of choice) - or coconut water
30 g chocolate chips (¼ cup) or cacao nibs, to taste (optional)

Dippers

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

Instructions

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

Thermomix

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

Store

Store in an airtight container in the fridge.

Notes

Peanut-free

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

Nut-free

Use sun butter or desired substitute.

Vegan and dairy-free

If you’re dairy-free, choose a dairy-free chocolate or cacao nibs. For vegan choose rice malt or maple syrup as your sweetener.

Fructose friendly

Choose rice malt syrup as your sweetener and cacao nibs.

Chocoholic

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

Make it sweeter

The original recipe (via Cheapskate Cooks) has ⅓ cup of sweetener, but I find the ¼ enough. For sweet tooth, it would be best to add more though.

One Pan Chicken Fajitas

January 3, 2019 | Make-ahead Meals, Chicken

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

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

Health benefits

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

Ingredients

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

How to make sheet pan chicken fajitas

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

Serving suggestions and how to store

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

Vary this One Pan Chicken Fajitas to suit your needs

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

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

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4.93 from 14 votes

One Pan Chicken Fajitas

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

Prep Time10

Cook Time25

Total Time35

Course: Main Course

Servings:

Author: Georgia Harding

Ingredients

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

Fajita seasoning

2 tsp Mexican spice mix (my spice blend recipe here)
1 tsp sea salt
1 tsp smoked paprika
½ tsp onion powder
½ tsp garlic powder
¼ tsp cayenne pepper
½ tsp ground cumin

Instructions

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

Serve

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

Make-ahead

Re-heat in a low oven until just hot.

Store

Store in an airtight container in the fridge.

Notes

Onion and garlic-free

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

Vegetarian and vegan

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

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

Carrot Cake Baked Oatmeal

December 26, 2018 | Recipes, Breakfast

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

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

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

Health benefits

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

More breakfast inspo

Find an awesome range of brekkie inspo in my ebook ‘Rise and Shine a Well Nourished Breakfast‘ – designed with mad morning’s in mind, it will ensure your brekkie is as good as it gets.

Ingredients

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

How to make this carrot cake baked oatmeal

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

Serving suggestions and how to store

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

Vary this carrot cake baked oatmeal to suit your needs

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

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

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4.83 from 34 votes

Carrot Cake Baked Oatmeal with Cinnamon yoghurt

This Carrot Cake Baked Oatmeal with Cinnamon yoghurt is a delicious, super nourishing and easy to make breakfast that the whole family will love. Best of all it includes a serve of fruit and vegetables and it will set you up for an energised and productive day.

Prep Time10

Cook Time30

Total Time40

Course: Breakfast

Servings:

Author: Georgia Harding

Ingredients

180 g rolled oats (2 cups)
1 apple/s -grated
2 carrot/s -grated
35 g currants (¼ cup)
500 ml milk (of choice) (2 cups)
2 egg/s (these need to be large approx. 80g eggs otherwise use 3 eggs or it won't set quickly)
85 g rice malt syrup, honey or maple syrup (¼ cup) optional
40 g butter, ghee or coconut oil (3 tablespoons) melted
1 tbsp ground cinnamon
1 tsp vanilla -powder, extract or essence
5 g coconut sugar or rapadura (1 tsp)
35 g pumpkin seeds, walnuts or pecan nuts (¼ cup) optional

Cinnamon Yoghurt

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

Instructions

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

Thermomix instructions

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

Store

Store in an airtight container in the fridge or freezer.

Notes

Recipe notes

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

Dairy-free

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

Gluten-free

Replace the oats with rolled quinoa flakes.

Fructose friendly

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

Nut-free

Omit the nuts or choose the pumpkin seeds.

Vegan and egg-free

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

Make ahead

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

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

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

Gluten Dairy and Egg-free Pastry

December 8, 2018 | Staples

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

A word about store bought pastry

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

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

For other pastry options check out:

Health benefits

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

Ingredients

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

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

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

Serving suggestions and how to store

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

Vary this to suit your dietary needs

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

This Gluten Dairy Egg-free Pastry is easy to make and perfect when you're needing a pastry to suit your dietary restrictions.

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Gluten, grain, dairy and egg free pastry (also vegan)

Prep Time10

Cook Time10

Total Time20

Servings: large pie base

Author: Georgia Harding

Ingredients

2 tsp chia seeds - ground is best, but can be unground
¼ tsp xanthan gum (optional but does help to bind it more strongly)
70 ml hot water
200 g almond meal
70 g true arrowroot flour (starch)
45 g coconut sugar or rapadura - only for sweet pastry (3 tbsp)
½ tsp bicarbonate of soda
¼ tsp sea salt

Instructions

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

Store

Store in an airtight container in the fridge or freezer.

Notes

A note about pastry consistency

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

A note about rolling pastry

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

Baking note

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

instruction apple pie pumpkin pie flour mixture vegan butter plastic wrap rolling pin

Raspberry Honey Pistachio Semifreddo

December 5, 2018 | Holidays & Entertaining, Ice-blocks, Desserts

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

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

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

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

Health benefits

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

Ingredients

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

How to make this Raspberry Honey Pistachio Semifreddo

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

Serving suggestions and how to store

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

Vary this Raspberry Honey Pistachio Semifreddo to suit your needs

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

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

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

Print Recipe

4.31 from 13 votes

Raspberry, Honey, Pistachio Semifreddo

Prep Time15

Freezing4

Total Time4 15

Course: Dessert

Servings: people

Author: Georgia Harding

Ingredients

800 ml canned coconut milk -preferably full-fat (2 large cans) - I love the taste of Ayam brand
115 g honey (⅓ cup) good quality, tasty raw
2 tsp vanilla -powder, extract or essence
2 tsp tapioca flour -or arrowroot powder
1½ tbsp grass-fed or organic gelatin
1 tsp sea salt -I use Maldon sea salt
75 g pistachio nuts (¾ cup) raw and shelled
125 g frozen raspberries (1 cup)
1 punnet fresh raspberries
1-2 tbsp honey -good quality, tasty raw

Instructions

Place one can of coconut milk into the fridge to chill.
Add half of the other can of coconut milk, the honey, vanilla and tapioca or arrowroot to a blender or food processor and mix on high to combine. Pour into a small pan and bring to a slow boil for about 2-3 minutes so the mixture thickens and coats the back of a spoon.
Place the remaining half can of coconut milk in the blender with the sea salt and add the mixture from the pot. Blend to combine.
Add the gelatin and blend for 2 minutes or so to dissolve the gelatin.
Pour the mixture into a loaf tin (lined with baking paper) and place in the freezer for approx. 1-2 hours to set the mix to a jelly.
Meanwhile, toast the pistachios nuts under a low grill watching them carefully so they don't burn. Set aside in the fridge to cool.
Once the mixture in the freezer is set and wobbly. Place it back into the blender or food processor with the chilled can of coconut milk. Blend until a smooth, thick mixture forms.
Fold in the frozen raspberries and ½ cup of chilled pistachio nuts (reserving ¼ cup of the nuts for garnish). Fold the mixture until the raspberries release a little of their colour.
Re-line your loaf tin with baking paper and pour in the mixture. Cover and freeze over night or until ready to serve.
Serve by inverting the tin onto a plate or platter. Top with the fresh raspberries and the remaining pistachio nuts.
Drizzle over the honey and serve immediately.
Use a large, sharp knife to cut the slices and run it under warm water between each slice.

Thermomix

Place one can of coconut milk into the fridge to chill.
Add half of the other can of coconut milk, the honey, vanilla and tapioca or arrowroot to the thermomix bowl and heat 5 minutes, 100, speed 3.
Now add the remaining half can of coconut milk and sea salt. Blend, 30 seconds, speed 4.
Add the gelatin to the bowl and blend, 2 minutes, speed 4.
Pour the mixture into a loaf tin (lined with baking paper) and place in the freezer for approx. 1-2 hours to set to a jelly.
Meanwhile, toast the pistachios nuts under a low grill watching them carefully so they don't burn. Set aside in the fridge to cool.
Once the mixture in the freezer is set and wobbly. Place it back into the Thermomix with the chilled can of coconut milk. Blend 30 seconds, speed 4.
Using your spatula, gently fold in the frozen raspberries and ½ cup of chilled pistachio nuts (reserving ¼ cup of the nuts for garnish). Fold the mixture until the raspberries release a little of their colour.
Re-line your loaf tin with baking paper and pour in the mixture. Cover and freeze over night or until ready to serve.
Serve by inverting the tin onto a plate or platter and top with the fresh raspberries and the remaining pistachio nuts.
Drizzle over the honey and serve immediately.
Use a large, sharp knife to cut the slices and run it under warm water between each slice.

Notes

Nut-free

Simply omit the pistachios. It will still be delicious.

Fructose friendly

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

Coconut-free

I haven't tested it, but I would replace the coconut milk with 400ml of cream (used for the first gelatin stage) and 400ml of full-fat milk.

I'd love to hear how you enjoy this recipe. Write a comment or better still, rate the recipe so more people can discover how delicious a whole foods way of life is.

peak blueberries almons mint leaves stir

Beetroot Maple Pecan Salad

November 28, 2018 | Vegetarian, Salads

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

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

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

Health benefits

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

For lots more sides and salad inspo, take a look at my hugely popular ebook ˜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.

Ingredients

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

How to make this beetroot maple pecan salad

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

Serving suggestions and how to store

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

Vary this beetroot maple pecan salad to suit your needs

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

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

Print Recipe

4.75 from 4 votes

Beetroot, Maple Pecan Salad

Beetroot is my favourite vegetable to use root to stem. The whole plant is bursting with so much nourishment and it’s super delicious when combined with a tasty dressing and the sweet, protein-rich pecans.

Prep Time10

Cook Time20

Total Time30

Course: Salad

Servings:

Author: Georgia Harding

Ingredients

Dressing

2 tbsp sherry vinegar (can sub red wine vinegar and a teaspoon of maple syrup)
90 ml extra virgin olive oil -extra virgin (⅓ cup)
40 g currants (¼ cup)

Salad

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

Instructions

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

Notes

Dairy-free and vegan

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

Fructose friendly

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

Nut-free

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

Time-saving Tip

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

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

instructions pepper salt taste mustard toast drizzle

Choc-Orange Biscuits

November 21, 2018 | Healthy Lunchbox, Baked Sweets

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

Baking gifts is good for your health

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

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

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

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

Health benefits

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

What you need to make these choc-orange biscuits

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

How to make

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

Serving suggestions and how to store

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

Vary the choc-orange biscuits to suit your needs

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

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

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

Print Recipe

4.88 from 24 votes

Choc-orange Biscuits

These choc-orange biscuits are a delicious blend of zesty orange and rich dark chocolate, perfect for anyone craving a classic flavor combination. With a crunchy texture and a luxurious chocolate coating, they make an ideal snack or sweet treat.

Prep Time10

Cook Time10

Total Time20

Course: Snack

Servings:

Author: Georgia Harding

Ingredients

50 g butter or coconut oil (¼ cup) melted
85 g rice malt syrup, honey or maple syrup (¼ cup)
1 orange/s -zest finely grated plus 3 tbsp juice
1 tsp vanilla -powder, extract or essence
Pinch sea salt
¼ tsp bicarbonate of soda
215 g wholemeal spelt flour (1¾ cups)

Chocolate coating

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

Instructions

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

Chocolate coating

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

Time saving tip

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

Store

Store in an airtight container in the fridge or freezer.

Notes

Gluten-free

Swap the spelt flour with 130g (1¼ cup) of almond meal plus 95g (¾ cup) buckwheat flour plus 2 tablespoons arrowroot. This dough is firm but sticky so wet your hands to shape it into the log.

Dairy-free and vegan

Use a dairy-free chocolate.

Fructose-friendly

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

Nut-free

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

Coconut-free

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

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

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

November 7, 2018 | After School Snacks, Ice-blocks

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

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

Health benefits

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

Ingredients

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

How to make mango coconut lime ice blocks

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

Serving suggestions and how to store

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

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

For a coconut-free version, replace the coconut milk with your favorite nut milk or full-fat cow’s milk. To keep it vegan, choose rice malt or maple syrup as the sweetener. If mangoes aren’t in season, swap them for fresh strawberries. For an added protein boost, blend in a scoop of clean wholefood protein powder to make these ice blocks even more nourishing.

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

These healthy Mango Coconut Lime Ice Blocks are as nourishing as they are delicious- perfect for a summer treat!

Print Recipe

4.86 from 7 votes

Mango, Lime and Coconut Ice Blocks

Complete with a small serve of cauliflower, these creamy Mango, Lime and Coconut ice-blocks are as nourishing as they are delicious.

Prep Time5

Freeze5

Total Time5 5

Course: Snack

Servings: ice blocks

Author: Georgia Harding

Ingredients

2 mango/s -flesh
1 lime/s -juice and zest
125 ml canned coconut milk (½ cup) preferably full-fat (I used Ayam brand)
½ cup/s cauliflower -raw florets, roughly chopped
¼ tsp ground turmeric
1 tsp vanilla -powder, extract or essence
1-2 tbsp rice malt syrup, honey or maple syrup -optional

Instructions

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

Notes

Coconut-free

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

Vegan

Chose rice malt or maple syrup as your sweetener.

It's not mango season

Replace the mango with 2 cups of fresh strawberries.

Add Protein

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