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Chicken and Mushroom Brown Rice Risotto

| Make-ahead Meals, Chicken, Freezable Meals

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

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

Health benefits

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

Ingredients

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

How to make this Chicken and Mushroom Brown Rice Risotto

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

Serving suggestions and how to store

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

Vary this brown rice risotto to suit your needs

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

Print Recipe
4.75 from 8 votes

Chicken and Mushroom Brown Rice Risotto

A delicious, nutty Chicken and Mushroom Brown Rice risotto that's easier to make than traditional risotto and more nutritious. 
Prep Time20 minutes
Cook Time25 minutes
Total Time35 minutes
Course: Main Course
Servings: 4

Ingredients

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

Serve

  • Salad (to serve)

Instructions

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

Thermomix method

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

Make-ahead

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

Store

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

Notes

Dairy-free

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

Vegetarian

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

Vegan

Use dairy-free and vegetarian options.

Onion-free

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

Garlic-free

Replace the garlic with a pinch of chilli powder.
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I prefer this brown rice version more than regular risotto - do you agree? ย Post your thoughts in the comments below.

Asian Mango Salad

| Vegetarian, Salads

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

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

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

Why is it so healthy?

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

Ingredients

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

How to make this Thai Mango Salad recipe

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

Serving suggestions and how to store

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

Vary this Asian mango salad recipe to suit your needs

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

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

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

Asian Mango Salad
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5 from 4 votes

Asian Mango Salad

This delicious, zesty Asian Mango Salad is one of my favourites. It's bursting with flavour and so very nourishing. 
Prep Time15 minutes
Total Time15 minutes
Course: Salad
Cuisine: Asian
Servings: 4

Ingredients

Salad

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

Dressing

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

Instructions

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

Notes

Nut-free

Replace the cashews with toasted sunflower seeds.

Make a meal of it

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

Vegan and seafood-free

Replace the fish sauce with sea salt to taste.ย 

Onion-free

Simply omit the onion/spring onion/fried shallots.

Can't source mango

This is also lovely with julienne apple.
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I love this salad - do you? ย I'd love to receive your feedback in the comments below.

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Rustic Tarragon Chicken

| Make-ahead Meals, Chicken, Freezable Meals, Slow Cooked

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

Health benefits

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

Ingredients

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

How to make this tarragon chicken recipe

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

Serving suggestions and how to store

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

Vary this to suit your dietary needs

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

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

This Rustic tarragon chicken recipe is a nourishing one pan, complete meal, fast and simple to make! Plus it can be pre-prepared and reheated as needed.
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4.80 from 5 votes

Rustic Tarragon Chicken, a nourishing one pan bake

This Rustic Tarragon Chicken is a nourishing, easy to prepare one pan bake and is delicious. 
Prep Time15 minutes
Cook Time1 hour
Total Time1 hour 15 minutes
Course: Main Course
Servings: 4

Ingredients

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

Serve

  • ยผ bunch/s fresh parsley leaves -to serve

Instructions

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

Slow Cooker

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

Time-saving tip

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

Grab Bag Formula Method

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

Serve

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

Make-ahead

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

Store

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

Notes

Vegetarian and vegan

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

Legume-free

Simply omit the beans.

Onion-free

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

Garlic-free

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

Different vegetables

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

Don't like Tarragon?

Simple, thyme is a delicious alternative.
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Love you to try this tasty dish and let me know how you like it? Did you make any changes, love you to share?

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

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

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

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

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

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

Health benefits

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

Ingredients in this healthy burger recipe

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

How to make this healthy hamburger recipe

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

Serving suggestions and how to store

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

Vary this healthy hamburger recipe to suit your dietary needs

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

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

Healthy Hamburger recipes including gluten and grain free options. Also why you really need to avoid anything but home made.
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4.74 from 15 votes

Homemade Hamburger

Looking for a healthier alternative to store-bought hamburgers? This Healthy Homemade Hamburger recipe is packed with fresh veggies, herbs, and quality beef, making it a nutritious and delicious choice. Say goodbye to unnecessary additives and preservatives, and hello to a burger that's as wholesome as it is tasty. These are perfect for picky eaters who love burgers!
Prep Time15 minutes
Cook Time15 minutes
Total Time30 minutes
Course: Main Course
Servings: 6

Ingredients

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

Instructions

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

Serve

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

Tip

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

Store

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

Notes

Gluten-free

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

Grain-free

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

Egg-free

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

Double-up

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

Leftovers?

Great for tomorrow's lunch box. Sometimes I make four patties and roll the rest of the hamburger mince into meatballs.ย 
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Hope it has inspired you to get in the kitchen or find another fast food alternative. Any comments or question, please leave them below.ย 

Herbalicious

| Dips

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

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

Health Benefits

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

Ingredients

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

How to make this Salsa Verde recipe (green salsa)

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

Serving suggestions and how to store

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

Vary this Salsa Verde recipe to suit your needs

If you want to make it spicy, just add a red chilli or ย jalapeรฑo. To bulk it up into a pesto, mix in some nuts and grated Parmesan. Get the kids involved too โ€“ let them help pick the herbs, and theyโ€™ll be more likely to give this โ€œgreen power ranger sauceโ€ a try!

Healthy salsa verde
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Herbalicious

Herbalicious is a delicious salsa verde that is a great accompaniment to any meat, chicken or fish. It takes a simple meal to the next level (taste and nutrition wise).
Prep Time10 minutes
Total Time10 minutes
Servings: 1 cup

Ingredients

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

Instructions

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

Use it...

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

Store

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

Notes

Make it spicy

By adding a red chilli or ย jalapeรฑo.

Make it go further

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

Kids in the Kitchen

Get the kids to pick the leaves off the stems into the salad spinner and let them wash and spin the leaves. ย They are more likely to try it if they've been involved in making it and once they do try it, I'm sure most will love it. ย You can also cut a deal with fussy small people to try it and then name it. ย Kids often respond to fun names. ย My son calls this his green power ranger sauce (for super fast legs and super-strong muscles).
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I'd love to hear what your kids come up with (even the not so complimentary ones)! Post a comment below.

Warming Minestrone Soup

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

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

Health benefits

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

Ingredients

This vegetable soup comes together with everyday ingredients like onion, garlic, carrots, celery, and zucchini, along with pantry staples like canned diced tomatoes (or crushed tomatoes) and cannellini beans. Add in some fresh basil for flavour, and donโ€™t forget the broken spaghetti (or small pasta) to make it more filling. If youโ€™re using bacon, it adds a lovely smoky taste, but the recipe is easy to adapt.

How to make this Warming Minestrone Soup recipe

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

Serving suggestions and how to store

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

Vary this to suit your dietary needs

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

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

Winter minestrone soup with vegetables, beans, and herbsโ€”a hearty, nourishing, and warming meal.
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4.92 from 12 votes

Warming Minestrone Soup

This Warming Minestrone Soup is packed with hearty veggies, beans, and pasta, making it a cozy and filling meal. Perfect for chilly days or when you need something nourishing, it's a family-friendly soup that can be easily adapted to suit everyoneโ€™s taste and dietary needs.
Prep Time15 minutes
Cook Time30 minutes
Total Time45 minutes
Course: Soup
Cuisine: Italian
Servings: 6

Ingredients

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

Instructions

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

Serve

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

Make-ahead

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

Store

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

Notes

Vegetarian and vegan

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

Gluten and grain-free

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

Dairy-free

Just don't add the cheese.

Legume-free

Simply omit the beans.

Onion-free

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

Garlic-free

Replace the garlic with a pinch of chilli flakes.ย 

Your kids don't like vegetables?

Blend it all up in a food processor. ย It will still be delicious and what they don't know won't hurt them! ย I have even served this to my kids and when they have baulked at (usually the zucchini), I take it away and quickly blend it and they are then happy to eat it because it tastes so good. ย You can alway omit any of the offenders too.
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This is a favourite winter warmer in our household - more a meal than a starter. ย Love to receive your thoughts and comments too (if you could also rate this recipe I'd be extra appreciative).ย 

Fish Tortillas, buffet style.

| Fish & Seafood

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

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

Health benefits

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

Ingredients

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

How to make healthy fish tortillas

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

Serving suggestions and how to store

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

Vary this to suit your dietary needs

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

Fish tortilla
Print Recipe
5 from 1 vote

Fish Tortillas, buffet style.

These Healthy Fish Tortillas are a quick and easy dinner. With spiced fish, creamy guacamole, and a variety of toppings, theyโ€™re not only delicious but also packed with nutritious ingredients to keep everyone happy and satisfied.
Prep Time10 minutes
Cook Time10 minutes
Total Time20 minutes
Course: Main Course
Servings: 4

Ingredients

For the fish

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

Guacamole

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

Serve

  • 1 lime - quartered
  • Salad (to serve)

Instructions

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

Guacamole

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

Fish

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

Options for sides to serve:

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

Notes

Dairy-free

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

Nut-free

Choose olive oil to cook the fish in.

Gluten-free

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

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

ย 

Quick and Easy Dhal Recipe

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

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

Health benefits

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

Ingredients in this easy dhal recipe

Youโ€™ll need red split lentils, broth, coconut milk, a mix of spices like cumin, coriander, turmeric, mustard seeds and garam masala, and some fresh veggies like carrot and zucchini. Donโ€™t forget the garlic, ginger, and a squeeze of fresh lime (or lemon juice) to brighten everything up!

How to make a quick and easy dhal

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

Serving suggestions and how to store

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

Vary this easy dhal recipe to suit your dietary needs

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

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Healthy, quick and easy dhal- This one pot easy dhal recipe is a traditional, very nutritious meal that the whole family will love. Its fast to make and a balanced vegetarian meal.
Print Recipe
5 from 40 votes

Quick and Easy Dhal Recipe

This quick and easy dhal is my go-to when I want a comforting, nourishing meal without too much fuss. It's packed with flavour, creamy coconut milk, and hearty lentils that come together in about 20 minutes. Perfect for busy nights or meal prep! It's one of my most popular recipes for good reason.
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Course: Main Course
Cuisine: Indian
Servings: 6

Ingredients

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

Optional-

  • 6 fresh curry leaves - optional but yummy

Serve

  • Rice, quinoa or cauliflower rice (to serve)

Instructions

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

Thermomix method

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

Serve

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

Make-ahead

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

Store

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

Grab Bag Formula Method

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

Notes

Vegan

Choose coconut oil and coconut milk.

Coconut-free

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

Grain-free

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

Nut-free

Just leave the almond meal out.

Turn it into a soup

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

Make it meaty

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

Make it go further

Add in a can of drained and rinsed chickpeas

More vegetables

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

Breakfast

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

Tip

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

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ย 
ย 

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

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Chicken and Almond Curry

| Make-ahead Meals, Chicken, Freezable Meals

My family and I love this delicious, easy to prepare Indian healthy Chicken and Almond Curry recipe. This healthy chicken curry recipe is almond based and free of tomatoes, which is a nice change from the common tomato heavy curries. It is very aromatic, mild and so delicious – I’d encourage you to try it for the whole familyย  (the cinnamon flavour often really appeals to kids).

After spending almost a year in India (about 11 years ago), I came to adore the aromatic flavours of Indian cuisine. This is a very traditional curry, something you would definitely find in a market in India (ok, of course, I’ve added a few extra nutritious bits)! Before I went to India, I was frightened by the prospect of Indian cuisine for breakfast, lunch and dinner. But now, I just can’t get enough. Leftover chicken curry for breakfast is delicious.

Health benefits of this healthy chicken curry recipe

This chicken curry recipe is filled with nourishing ingredients, from protein-packed chicken to nutrient-rich ground almonds and spices. The calcium rich, probiotic yoghurt adds a lovely creaminess, while the immune supportive, antioxidant rich spices bring warmth and depth of flavour. The coriander is very detoxifying and nourishing.

Ingredients

Youโ€™ll need tender chicken thighs, garlic, ginger, and a selection of fragrant spices like cumin, coriander, and turmeric. Almond meal and flaked almonds give the dish its signature nuttiness, while yoghurt (or coconut milk for dairy-free) adds that perfect creamy texture. Peas and fresh coriander round things out for a bright, fresh finish.

How to make chicken and almond curry

Start by marinating the chicken with ginger, garlic, and lemon for a flavor boost. Toast the almonds, then sautรฉ the onions and spices until aromatic. Stir in the chicken and almond meal, followed by the yogurt and optional currants. Let it all simmer gently, and toss in peas just before serving. Top with fresh coriander and toasted almonds for that perfect final touch!

Serving suggestions and how to store

Serve this curry with rice, quinoa, or cauliflower rice alongside a simple green salad or steamed veggies. Or add a side of Naan Bread. It keeps well in the fridge in an airtight container, and the flavours only get better over time. You can even double the recipe and freeze some for a quick dinner later on!

Vary this healthy chicken curry recipe to suit your dietary needs

This healthy chicken curry recipe is super flexible! Swap yogurt for coconut cream if youโ€™re dairy-free, or replace chicken with chickpeas or tofu for a vegetarian version. If you’re avoiding nuts, sunflower seeds can take the place of almond meal. Grain-free? Pair it with baked sweet potato or cauliflower rice instead of rice!

Chicken and almond curry with a creamy, spiced sauceโ€”rich, flavorful, and comforting.
Print Recipe
4.81 from 36 votes

Chicken and Almond Curry

This Chicken and Almond Curry is a hearty, comforting dish thatโ€™s packed with flavor. With its creamy almond base and a mix of fragrant spices, itโ€™s a crowd-pleaser thatโ€™s surprisingly simple to make. Whether youโ€™re feeding the family or meal-prepping for the week, this curry is a must-try!
Prep Time15 minutes
Cook Time30 minutes
Total Time45 minutes
Course: Main Course
Cuisine: Indian
Servings: 4

Ingredients

  • 500 g boneless and skinless chicken thighs -diced
  • 4 clove/s garlic -peeled and finely chopped
  • 2 tsp ginger root -peeled and finely grated, a lemon zester works well
  • 1 red chilli/s (small) finely chopped to taste (or serve as a side at the table)
  • ยฝย  lemon/s -juice
  • 50 g flaked or slivered almonds (ยฝ cup) toasted
  • 2 onion/s -peeled and sliced
  • 1 cinnamon quill
  • 4 cardamom pods -crush slightly with the top of a knife handle
  • 3 clove/s
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1 tsp ground turmeric
  • 50 g almond meal
  • 20 g currants or sultanas -optional
  • 300 g natural, Greek or coconut yoghurt
  • Sea salt and freshly ground black pepper - to taste
  • 75 g peas (ยฝ cup) fresh or frozen
  • ยฝ bunch/s fresh coriander leaves -to serve

Serve

  • Rice, quinoa or cauliflower rice (to serve)
  • Steamed vegetables (to serve)

Instructions

  • In a large bowl mix the chicken, ginger, garlic, optional chill and lemon juice. Marinade for an hour or so (not essential, but best).
  • In a large fry pan, toast the slivered or flaked almonds over a low heat and set aside.
  • Now heat a tablespoon or so of coconut oil or ghee over a low to medium heat and cook the onion until it starts to soften. 
  • Add the cinnamon stick, cardamom pods, and cloves and cook for a few minutes until you can smell them. Then add cumin, coriander, turmeric powders and almond meal.
  • Mix together, add the chicken to the pan and stir gently until the chicken starts to turn opaque (only a few minutes).
  • Next add the yoghurt and currants or sultanas, season with salt and pepper and mix well.
  • Cover and simmer slowly for 20-30 minutes stirring occasionally, making sure it doesn't stick to the bottom of the pan.
  • Just before serving stir in the peas and top with coriander and the toasted almonds.

Serve

  • I like to serve this with brown or basmati rice (or  quinoa), and a green salad or simply some steamed vegetables, dressed with lime juice and olive oil. If I'm feeling lazy I'll just add some broccoli, cauliflower and or carrots to the curry just before it's served to lightly cook in the sauceโ€ฆ.a complete meal is served.

Make-ahead

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

Store

  • Store in an airtight container in the fridge.
  • Can also be frozen (I think the flavour improves with freezing so consider doubling the recipe and freezing it for another dinner next week).

Thermomix

  • I personally find more depth of flavour from stove top cooking with curries and just use my TMX to chop. But if you wan to cook the entire dish in the TMX, here's how...
  • Chop the ginger, garlic and chilli 5 seconds, speed 7. In a large bowl mix the chicken, ginger, garlic, optional chill and lemon juice. Marinade for an hour or so (not essential, but best).
  • Toast the almonds.
  • Chop the onion, 5 seconds, speed 4 (scrape the sides). Add the ghee or oil and cook 100, 4 minutes, speed 1.
  • Add the spices and cook another 3 mins, 100, speed 1.
  • Add the chicken, almond meal, currants/sultanas, yoghurt, salt and pepper (mix to combine with a spatula) and cook 30 mins, 100, reverse speed 1 with the basket over the lid so it doesn't spit.
  • Add the peas for the last few minutes of cooking.
  • Serve as above.

Notes

Dairy-free

Use coconut oil to sautรฉ the onion and coconut milk or cream instead of yoghurt.

Vegetarian

Replace the chicken with chickpeas or 500g of firm tofu, diced (or a mix).

Vegan

Use the dairy free and vegetarian substitutions.

Nut-free

Replace the almond meal with ground sunflower seeds.

Garlic-free

Simply omit the garlic and increase the ginger to a 5cm piece.ย 

Grain-free

Serve with a baked sweet potato or cauliflower rice.
ย 
ย 

How has this curry been received in your household? Let me know, post a comment below.

Rice Paper Rolls (fresh spring rolls)

| Healthy Lunchbox

I often make Rice Paper Rolls, also known as fresh spring rolls. Mainly because my kids absolutely love them and they are a quick, easy and healthy gluten-free lunch box filler or snack. I alsoย  find them a great way to use up leftovers. They often replace the humble sandwich which is great for moderating the amount of wheat consumed and they also offer a little lunch box variety. The best thing is that they wrap up salads and other bits and pieces into very convenient little packages that kids just love.

The rice paper ‘sheets’ are available to buy in the Asian section of most supermarkets and are very simple to roll. I normally set up a bit of a production line with the meat cut into smallish pieces in one bowl and the salad mix in another, dressed and ready to place on the rice paper as it softens.

Health benefits

Rice paper rolls are a fantastic gluten-free, easy to make option for those looking to incorporate more fresh ingredients into their meals. The combination of colourful veggies and protein options means you can enjoy a wholesome meal that feels light yet satisfying.

How to easily make Rice Paper Rolls (fresh spring rolls)

To create a really nourishing meal or snack, you need to build a rice paper roll with a little protein and some sort of vegetable or salad. It’s best to grate, shred or thinly slice (julienne) the salad and vegetables. I suggest things like cucumber, carrots, cabbage, capsicum (peppers), bean sprouts, coriander (cilantro) or any soft fresh herbs.ย  I also always mix in a little juice ofย  a lemon or lime to keep the salad fresh and also this adds a lovely flavour so they don’t need a dipping sauce.

  1. Start by running cold water or slightly warm water over both sides of the rice paper wrappers. You can also soak in a large bowl of water. As you feel it start to soften, place it on a wet cutting board or bench top, add the filling and roll.
  2. The paper goes sticky as it sits so get rolling quickly. There are rolling instructions on the packet, but I generally place the filling towards the top of the paper (2 good heaped tablespoons), fold down the top edge, followed by the sides and then roll it downwards towards me. You may have some funny shaped ones to start with but you’ll soon get the knack.

So many rice paper roll filling ideas here…

So I thought I’d share some of the ways I fill them, especially for a lunch box where dipping sauces aren’t practical. As much as I absolutely LOVE traditional combinations with lots of Vietnamese mint and Thai basil in the mix, you don’t necessarily need to follow tradition. You can fill them with…

  • Leftover Asian lettuce cup mince with extra sprouts, shredded cabbage or lettuce and the juice of a lime.
  • Tuna, diced chicken or chopped up boiled eggs or tofu mixed with pesto and grated carrot (or any other vegetable or salad). Try it with my Coriander, lime pesto.
  • Diced chicken or tuna, shredded nori (sushi) paper and salad or sprouts tossed in a little mayonnaise and lemon juice.
  • Diced leftover sausage or meat patties and shredded or grated salad dressed in a little lemon juice.
  • Leftover potato salad or coleslaw with diced chicken or tuna.
  • Any leftover quinoa, rice or noodle dish, salad and lemon juice.
  • Leftover omelette or frittata with salad and lemon juice (obviously no good for egg-free peeps).
  • Haloumi and salad dressed with lemon juice (a good vegetarian option).
  • Chickpeas or cannellini beans marinated in lime juice and a little cumin and cinnamon powder, with salad, sprouts or coleslaw (obviously no good for legume-free).
  • Vermicelli noodles or rice noodles in the mix are always a great filler.

Serving suggestions and how to store

These rolls are perfect for dipping, so whip up a tasty peanut sauce or a zesty vinaigrette to serve alongside. Or something simple like tamari, soy sauce, sweet chili sauce or sriracha works too. Theyโ€™re best enjoyed fresh, but if you need to store them, wrap them in damp paper towel and keep them in an airtight container in the fridge for a day or two.

When placed side by side in a lunchbox, they can stick together a little.ย  My kids don’t have too much problem prying them apart.ย  But if your kids do, you can wedge a slice of apple or a piece of baking paper between them to stop them sticking together.

Vary this to suit your dietary needs

Donโ€™t be shy about mixing things up! Whether youโ€™re gluten-free, vegan, or just looking to switch things up, these rolls can accommodate any dietary preference. Swap in gluten-free rice paper, load up on your favorite veggies, or add in some grains for extra textureโ€”make them your own!

For more delicious, nourishing recipes to pack a healthy school lunchbox, check out my ebook ‘The Well Nourished Lunchbox’ – 150 pages of lunchbox inspiration.

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Rice Paper Rolls (fresh spring rolls)

Prep Time5 minutes
Course: Appetizer
Servings: 1
Author: Georgia Harding

Ingredients

  • 1 sheet/s rice paper
  • 2 tbsp filling of your choice

Serve

  • 1 tbsp tamari

Instructions

  • Start by running slightly warm water over both sides of the rice paper. As you feel it start to soften, place it on aย wetย chopping board or bench top, add the filling and roll.
  • The paper goes sticky as it sits so get rolling quickly. There are rolling instructions on the packet, but I generally place the filling towards the top of the paper (2 good heaped tablespoons).
  • Fold down the top edge, followed by the sides and then roll it downwards towards me. You may have some funny shaped ones to start with but youโ€™ll soon get the knack and they'll be picture perfect with practice.

Notes

Fillings

The limit really is your imagination. See above for lots of ideas.ย 
ย 
ย 
Have you made rice paper rolls before? ย What flavour combinations do you like?

Asian Lettuce Cups (San Choy Bow)

| Budget Friendly, 30 Minute Meals, Make-ahead Meals, Chicken, Freezable Meals

This Asian Lettuce Cups (San Choy Bow) are such an easy to make, healthy dish with lots of fresh Asian flavours. Children also love putting it together so serve it all on a platter buffet style and let them choose a lettuce cup, fill and roll it themselves (to suit their taste). I’ve even had children over who generally refuse to eat salad, happily eat this, lettuce and all!

Best of all it has a super short prep time and the total time it takes to make this is less than 30 minutes. Try it for lunch or dinner, it’s a firm favourite in our household.

Health benefits

This gluten-free recipe is loaded with lean protein, fresh vegetables, and herbs, offering a fibre rich, nutritious and satisfying meal. Lettuce cups are also a great way to keep things light while still feeling full and nourished. The garlic, ginger and shiitake are great for immune support. I also use tamari and fish sauce for flavour instead of the additive and high sugar sauces like hoisin sauce or oyster sauce.

Ingredients

Key ingredients include turkey mince or chicken mince (also called ground turkey or ground chicken), fresh ginger, garlic, tamari, lime juice, and a bunch of fragrant herbs like mint and coriander (cilantro). You can also toss in some mushrooms for extra texture (I love shiitake mushrooms), and donโ€™t forget the crunchy cashews (or peanuts or even toasted sesame seeds) to top it all off.

How to make Asian Lettuce Cups (San Choy Bow)

Start by dry roasting the cashews and setting them aside. Then sautรฉ the onion, ginger, and cloves garlic in coconut oil (or sesame oil) before stir-frying the mince on a high heat until cooked. Add your sauces and seasonings, stir through the fresh herbs, and you’re ready to serve. Just pile the mince and veggies into a crisp lettuce leaf (iceberg lettuce is great for these), top with cashews, wrap, and enjoy.

Serving suggestions and how to store

Serve with lettuce cups and an array of colourful veggies like julienned carrots and capsicum. If you’re short on lettuce or have picky eaters, this mince mixture also works great over rice or quinoa. Leftovers can be stored in the fridge for a couple of days or frozen for later use. Simply reheat the mince in a pan before serving.

Vary this to suit your dietary needs

For a vegetarian option, swap the mince for quinoa or firm tofu and skip the fish sauce. Nut-free? Use toasted sesame or sunflower seeds instead of cashews. You can also adapt for soy-free, seafood-free, and coconut-free diets, and for those who prefer their meal without lettuce, serve it over rice or quinoa. Or for pork lettuce cups, replace the mince with pork mince. Its a super versatile recipe.ย 

Asian lettuce cups filled with savory chicken, vegetables, and a flavorful sauceโ€”light and healthy.
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4.93 from 14 votes

Asian Lettuce Cups

These Asian Lettuce Cups (San Choy Bow) are the perfect light and flavorful meal thatโ€™s fun to eat and easy to make. Loaded with tender mince, fresh veggies, and crunchy cashews, this dish is great for busy weeknights or entertaining. Plus, the whole family can customise their own cups, making it a fun, hands-on meal!
Prep Time15 minutes
Cook Time10 minutes
Total Time25 minutes
Course: Main Course
Servings: 4

Ingredients

  • 1 tbsp coconut oil - or sesame oil
  • 1 red onion/s -peeled, halved and thinly sliced
  • 1 tsp ginger root -peeled and finely grated
  • 1 clove/s garlic -peeled and finely chopped
  • 500 g turkey or chicken mince
  • 1 tbsp fish sauce
  • 1 tbsp sweet chilli sauce
  • 1 tbsp tamari -or coconut aminos
  • 1 lime/s -juiced
  • ยผ bunch/s Vietnamese or regular mint -leaves picked (or finely chopped for fussy kids) or Thai basil is lovely too
  • ยผ bunch/s fresh coriander leaves -leaves picked (or finely chopped for fussy kids)

Optional

  • 100 g mushrooms -shiitake or regular, sliced

To serve

  • 40 g raw cashew nuts (ยผ cup) or peanuts
  • 1 Cos lettuce -washed and leaves separated
  • 1 carrot/s -peeled and grated or julienned
  • 1 red capsicum/s -julienned
  • 1 red chilli/s -seeded and diced (optional)
Metric - US Customary

Instructions

  • In a wok or large pan, dry roast the cashew nuts over medium heat and set aside.
  • Heat a tablespoon of coconut oil over a low heat.
  • Add the onion and ginger and saute for a couple of minutes. Add the garlic and mince and stir fry.
  • Add optional mushrooms, increase the heat and cook, stirring constantly until the mince is cooked (about 5 minutes).
  • Add the fish sauce, sweet chilli and tamari.
  • Stir through to coat the mince well, then turn off the heat.
  • Stir in the lime juice and fresh herbs.
  • Place the wok or pan on the table to self-serve.
  • Break the leaves away from your lettuce and arrange on a plate.
  • Place the grated/ julienne vegetables / chilli/ cashews on the table to self serve.

Serve

  • To serve simply place the mince / veggies. cashews into the lettuce cup, fold it in and enjoy.

Make ahead

  • You can make the mince part ahead and re-heat by stir-frying in a wok or pan with a splash of broth or stock. Keep the cashews aside until ready to serve.

Store

  • Store in an airtight container in the fridge.
  • The mince mixture can be frozen in an airtight container.

Notes

Vegetarian

Substitute the mince with quinoa or firm tofu (crumbled) and the fish sauce with a teaspoon of sea salt.ย 

Pork Lettuce Cups

Replace the turkey or chicken mince for pork mince.

Nut-free

Swap the cashews for toasted sesame or sunflower seeds.

Seafood-free

Swap the fish sauce for a good pinch of sea salt.

Soy-free

Swap the tamari for liquid or coconut aminos.

Onion and garlic-free

Swap them for a 3-4cm pieces of ginger, finely grated.

Coconut-free

Replace the coconut oil with olive oil or butter.

For kids (or adults) who just wonโ€™t eat lettuce

Serve the mince mix on rice or quinoa.

Make it go further

I often have a little left over mince from this meal. So I use it to make another meal the next day. These are ways I stretch it:
  • Mix through some shredded cabbage or lettuce, add more lime juice and use it as a filling for fresh spring rolls (my kids favourite lunch).
  • Stir through cooked quinoa and make more lettuce cups.
  • Mix it through salad leaves, more fresh herbs, cabbage and the juice of a lime to make an Asian inspired salad.

Time saving tip

I always prepare all of my ingredients in advance and just throw this together at the last minute as the cooking time is very minimal. I also have a julienne peeler (from a kitchen appliance shop), which I love as it juliennes perfectly and quickly.
If you are after a safe, non-stick wok to cook this in, I can't recommend highly enough this wok from Solidteknics. It is my most used pan and cooks this beautifully.ย 
ย 
ย 

Love this? Why not post a comment below or rate this recipe.

Roast Vegetables, Three Ways (that even the kids will like)

| Vegetarian

This Roast Vegetables, Three Ways recipe is a versatile and easy way to transform simple veggies into delicious meals the whole family will enjoy – even the kids! Whether you want a hearty side dish, a rich pasta sauce, or a nourishing soup, these roasted veggies have you covered. With just a few simple ingredients, you can create multiple dishes with minimal effort. It’s a wonderful and delicious way for hiding vegetables in meals.

Health benefits of hiding vegetables in meals

This recipe is perfect for parents to help with hiding vegetables in meals (for picky eaters). Packed with a variety of colourful vegetables, this recipe provides a wholesome way to enjoy seasonal produce. Roasting brings out their natural sweetness, and it’s an easy way to incorporate more fibre rich, plant-based foods into your meals.

What you need to make Roast Vegetables, Three Ways

This recipe uses a variety of everyday vegetables like sweet potatoes, carrots, zucchini, and capsicum (bell peppers), combined with herbs, garlic, and a sprinkle of pumpkin seeds for crunch. For a richer flavour, add tomatoes to the mix if you’re making pasta sauce or soup. Optional extras like fennel or eggplant can switch things up.

How to make the base for these three recipes

Simply toss your chopped vegetables in olive oil, ghee, or butter, season with oregano, salt, and pepper, then spread them in a single layer onto a baking tray or baking sheet. Roast at 180โ„ƒ/350โ„‰ for 40-60 minutes, until tender. For the pasta sauce or soup versions, blend the roasted veggies, and you’re ready to go!

Serving suggestions and how to store

These roasted vegetables can be served as a side with any protein, or turned into a creamy soup or pasta sauce by blending them. Leftovers can be turned into a hearty salad with leafy greens, feta, or grains like quinoa. Store leftovers in an airtight container in the fridge, or freeze the soup and sauce versions for later.

Vary this to suit your dietary needs

For a vegan version, use olive oil and skip the cheese or meat additions. If you’re legume-free, simply avoid the beans in the soup or pasta sauce variations. Feel free to adapt the veggies based on what you have on hand!

Roast vegetables three waysโ€”delicious and kid-friendly, with a variety of flavors and textures.
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4 from 1 vote

Baked vegetables, three ways (that even the kids will like)

One simple tray of roasted vegetables can become three different meals. Here's how...
Prep Time10 minutes
Cook Time1 hour
Total Time1 hour 10 minutes
Course: Soup, Main Course, Salad

Ingredients

  • 1 large sweet potato/s -skin on and cubed (can sub pumpkin)
  • 3 carrot/s -unpeeled and sliced
  • 100 g mushrooms -Swiss brown or button, whole or quarter field
  • 1 zucchini/s -sliced or cubed
  • 1 red capsicum/s -roughly sliced
  • 2 red onion/s -peeled and quartered
  • 4 clove/s garlic -whole and unpeeled
  • 3 tbsp butter, ghee or olive oil -melted
  • 60 g pumpkin seeds (ยฝ cup)
  • 2 tbsp dried oregano
  • Sea salt and freshly ground black pepper -to taste

If making this into a pasta sauce or soup also include:

  • 6 vine ripened tomatoe/s -halved and placed cut side up on the roasting tray ( depending on the size of your tray, they may need to sit on top of the vegetables) or 2 punets of cherry tomatoes, whole. ย The vegetables sit very well behind the tomato flavour. ย However if your kids can still detect vegetables, then next time, remember to increase the amount of tomatoes and reduce the quantity of vegetables.ย  ย For very vegetable fussy kids, do this to begin with.

Optional extras:

  • 1 bulb fennel -quartered
  • 1 eggplant/s -small

Instructions

  • Preheat your oven to 180โ„ƒ/350ยฐF (fan-forced).
  • Take a large baking or roasting tray. Throw in all of your cut up vegetables, oregano, salt and pepper and ghee (or butter or olive oil) and toss to coat them all well.
  • Place you tomatoes, cut side up on top (sprinkle with a little extra oregano, salt and pepper). Scatter over the pepitas.
  • Place in the oven for about 40 - 60 minutes or until the vegetables are cooked through.
  • Drizzle with a little extra virgin olive oil, adjust the seasoning and serve as a side with any type of protein.

Soup

  • Squeeze the flesh from the garlic skin.
  • Throw all of the contents of the baking dish into a blender or food processor (or Thermomix), with a glug of EV olive oil, season well and blend on a high speed until pureed.
  • Add in some fresh basil or parsley to for extra goodness and flavour.
  • To add protein, include a can of brown lentils or canellini beans (drained and rinsed). These can be either stirred through or pureed too.
  • Add a little water or stock to achieve the desired consistency. I love a thick soup, so I would use only a little stock.

Pasta sauce

  • Squeeze the flesh from the garlic skin.
  • Throw all of the contents of the baking dish in a blender or food processor (or Thermomix), with a glug of EV olive oil, season well and blend on a high speed until pureed.
  • Add in some fresh basil or parsley too for extra goodness and flavour.
  • You could even add a spoon or two of your favourite pesto to the mix (or on top as I have pictured below).
  • To add protein, include a can of brown lentils or canellini beans (drained and rinsed). These can be either stirred through for texture or pureed to. You could also add a can of tuna, some diced bacon or chorizo sausage if you like.
  • Serve over pasta with grated cheese. I often mix this sauce through macaroni or tube pasta to coat it, add a little feta or goats cheese to if you like and top it with grated cheese. Bake in the oven for 10 minutes.
  • My favourite type of pasta is a gluten-free rice and quinoa pasta.

Salad

  • Let the vegetables cool down.
  • Toss salad leaves in a dressing of one part red wine vinegar to two parts extra virgin olive oil, seasoned well.
  • Add the cooledย  vegetables, gently toss and serve.
  • This is lovely with crumbled feta or goats cheese mixed through.
  • Add some legumes, tuna, cooked meat, brown rice or quinoa to make a real meal of it.

Store

  • Store in an airtight container in the fridge.
  • The soup and sauce versions can be frozen.

Notes

Vegan and vegetarian

Obviously avoid any of the meat/ cheese additions (stick with legumes for protein). For vegan choose olive oil.

Legume-free

Avoid the suggestions for beans/ pulses.ย 

ย 

There you have it. One dish, loads of healthy meals. Cook without boundaries. Enjoy and I'd love to receive your comments!

Lamb, Bacon and Lentil Pot

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

This Lamb, Bacon, and Lentil Stew is a hearty, delicious dish perfect for cozy family dinners. With tender lamb shanks, smoky bacon, and a mix of veggies, it’s a delicious, no-fuss, one pot meal that practically cooks itself – ideal for busy nights when you want something comforting and nutritious.

This gluten free, healthy lamb shank recipe is so simple to make, it’s sure to become a family favourite. You don’t really need a whole shank per person here, especially if they are large. I’m all for spending extra money on quality meat, buying less of it (so it’s still affordable) and bulking it out with other good stuff. You know I’m all for variety too, so including the lentils for extra protein is a winner.

You can either throw it in the slow cooker or cook in the oven at a low temperature (like below). The meat just melts in your mouth and the flavour of the lamb with bacon and rosemary is a match made in heaven.

Health benefits

This Lamb Bacon Lentil stew combines protein-rich lamb and lentils with a variety of vegetables, making it a well-rounded meal. The slow-cooked ingredients provide a rich flavour and satisfying texture, perfect for nourishing the whole family. The gut healing chicken broth I’ve raved about here, and by slow cooking the shanks this way, even more, immune boosting, nutritious goodies are added. The onion, garlic, vegetables and rosemary give further immune support too. This lamb shank recipe is a great option for those who don’t tolerate tomatoes but are after a hearty stew.

This recipe has about 38-42 grams of protein per serve.

Ingredients

To make this dish, youโ€™ll need lamb shanks, bacon, brown lentils, carrots, celery, mushrooms, onions, garlic, rosemary, red wine, and chicken stock. Optional extras include zucchini, eggplant, or parsnips for added variety.

How to make Lamb, Bacon and Lentil Stew

Start by browning the lamb shanks in a large ovenproof dish, then add all the remaining ingredients. Season everything well, ensuring the lamb shanks are submerged in liquid. Cover with a lid and cook in a 160โ„ƒ/320โ„‰ oven for about 3 hours. The slow cooking ensures tender lamb that falls off the bone.

Serving suggestions and how to store

Serve this lamb bacon lentil stew with mashed potatoes to soak up the rich juices plus steamed veggies or a fresh salad. Store any leftovers in an airtight container in the fridge for up to 3 days, or freeze for up to 3 months. Reheat in a low oven until warm.

Vary this to suit your dietary needs

For a vegetarian version, swap the lamb and bacon for extra lentils, mushrooms, and smoked paprika for a smoky flavour. If youโ€™re avoiding legumes, leave out the lentils and add more vegetables like parsnips or sweet potatoes.

Enjoy this hearty lamb, bacon, lentil stew. A delicious, nourishing protein-packed one pot meal, perfect for a comforting family dinner.
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4.80 from 30 votes

Lamb, Bacon and Lentil Stew

This Lamb, Bacon, and Lentil Pot is the ultimate comfort dish, packed with tender lamb shanks, smoky bacon, and hearty lentils. It's a one-pot wonder that's easy to prepare and perfect for those days when you want a wholesome, nourishing meal with minimal effort.
Prep Time10 minutes
Cook Time3 hours
Total Time3 hours 10 minutes
Course: Main Course
Servings: 4

Ingredients

  • 2 onion/s -peeled and sliced
  • 2 clove/s garlic -sliced
  • 400 g can brown lentils -drained and rinsed or 1 cup cooked brown lentils
  • 3 carrot/s -sliced roughly
  • 4 rasher/s bacon -diced roughly
  • 100 g mushrooms -Swiss brown or button, sliced (1 cup)
  • 3 stick/s celery -sliced roughly
  • 2 tbsp fresh rosemary leaves -chopped (or 1 tablespoon of dried)
  • Sea salt and freshly ground black pepper
  • 60 ml red wine (ยผ cup)
  • 250 ml chicken broth or stock (1 cup)
  • 4 lamb shanks -small, or two large ones (depending upon your appetite)

Optional extras

  • 1 zucchini/s - or eggplant or parsnip, diced

Instructions

  • Preheat your oven to 160โ„ƒ/320โ„‰ (fan-forced).
  • In a large oven proof dish (I like my cast iron pot), place the lamb shanks and brown quickly on the stove top (in a little olive oil or ghee) over a medium high heat. This is not essential and I have to confess, I'm a bit lazy and tend to take the just throw it all in approach.
  • Next, add all of the ingredients, season and stir to combine. Make sure the lamb shanks are toward the bottom of the dish and covered with the liquid and other ingredients.
  • Place the lid on the pot and cook for 3 hours. I aim for 3 hours, as the longer it cooks the more tender the lamb. I tend to put it in the oven before school pick up and it's ready in time for dinner. It's very forgiving so can easily cook for longer. *
  • Sprinkle with finely chopped parsley (good way to hide this very nutritious green) and serve alone or with one of the following...

Slow Cooker

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

Serving suggestions

  • Steamed and buttered vegetables.
  • Mashed potato, sweet potato or pumpkin (soaks up the delicious juices).
  • Pureed or mashed cauliflower.
  • Cauliflower, broccoli and lemon salad.
  • Green beans, steamed and dressed with lemon juice, zest and EV olive oil.
  • A simple bowl of greens or a salad.

Make-ahead

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

Store

  • Airtight in the fridge and can also be frozen (remove the bone to freeze).

Grab Bag Formula Method

  • If you've done the **Grab Bag Formulaย Short Course, this is the method to convert this recipe...
  • Place all of the ingredients (other than those for serving) into the Grab Bag.
  • Carefully seal your Grab Bag. I close most of the seal then press out as much air as I can then complete the seal. Place the Grab Bag in the freezer.
  • To cook, remove the Grab Bag from the freezer, place on a baking tray and thaw in the fridge overnight.
  • Tip the contents of the Grab Bag into a large oven proof dish (with a tight fitting lid) or Dutch oven. It may still be a bit frozen; thatโ€™s okay. Place the lid on the pot, set your oven to 160ยฐC/320ยฐF (fan-forced) and cook for 3ยฝ-4 hours. The thicker the lamb shanks the longer it will need to cook.
  • **ย Theย Grab Bag Formulaย Short Course is available to purchase for just AU$46ย HERE.
    OR
    If you are a full-accessย Well Nourished Familyย member, the course is included in your membership and you can access in the members portal -ย HERE.

Notes

Vegetarian is Possible

Double the lentils, use vegetable stock, add 300g mushrooms and add a tablespoon of smoked paprika (to add a smoky flavour like bacon). You could also add tempeh if you'd like and cook for only 1 hour.

Legume-free

Leave out the lentils and add in extra veggies. I love adding parsnip and sweet potatoes but you can add whatever you like really.

Onion-free

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

Garlic-free

Replace the garlic with a good pinch of chilli flakes.

Green boost

Stir in a bunch of kale (leaves trimmed and diced) at the very end of cooking (last 5 mins).

Wine-free

Replace the red wine with more stock or broth and a tsp of balsamic vinegar.ย 
ย 
ย 

Let me know what your think. ย I loveย receiving your comments.

Cheese & Seed Crackers

| Healthy Lunchbox, Savoury Snacks

This healthy cheese cracker recipe is ย a really delicious, savoury addition to any nourishing lunch box or just to snack on. Itโ€™s impossible to buy a savoury cracker with this much nourishment and protein โ€“ add a few carrot sticks or other raw veggies and you have a perfectly delicious and nutritious morning or afternoon tea.

Health benefits

So what’s so good about this seed cracker recipe (apart from the taste, they really do have the best cheesy flavour)? The ground seeds pack in protein, loads of zinc, minerals, and healthy fats. ย These are so much more nutritious than any packet cracker. Instead of just filling a void with crackers that have little more than empty calories, why not make every mouthful count with these beauties. Children love the cheesy, buttery biscuit, and being nut-free, it makes them a perfect inclusion in the school lunch box. They are also so simple to make. Each cracker has approximately 3.5 grams of protein.

Warning – these are dangerously moreish! I dare you to stop at one.

Ingredients

To make these crackers, you’ll need cheddar cheese, parmesan, butter, mixed seeds (like sunflower seeds, sesame seeds, pumpkin seeds, and flax seeds), wholemeal spelt flour, lemon juice, and garlic. Optional extras include cayenne pepper, rosemary or any other herbs or spices you enjoy.

How to make this healthy cheese cracker recipe

Start by grinding your seeds in a food processor, then grate the cheeses and crush the garlic. Combine all ingredients into a processor or bowl to form a sticky dough. Roll the mixture into a sausage shape with baking paper (parchment paper), chill it for 30 minutes, then slice into discs. Bake at 170โ„ƒ/340ยฐF on a sheet pan or baking sheet (tray) for 15 minutes or until golden brown, and let them cool completely to crisp up.

Serving suggestions and storage

These homemade cheese crackers are perfect with your favourite dips, cheese platters, or just as they are for a quick snack. Store them in an airtight container for up to a week. You can also freeze them before or after baking to extend their shelf life. You can eat them straight from the freezer which is very dangerous because they are so moorish! Or enjoy at room temperature.

Vary this healthy cheese cracker recipe to suit your dietary needs

For a gluten-free version, swap the spelt flour for buckwheat flour. If you need to omit garlic or sesame seeds, you can easily adjust the recipe by leaving them out or substituting with other seeds (I love with chia seeds).

Tip

I grind up a seed mixture and store them in an airtight container in the fridge. I use them in lots of baking and even just over breakfast so I like to pre-prepare them to save time.

This recipe is one of many savoury cracker recipes in myย best selling ebook ‘The Well Nourished Lunchbox‘. Click HERE to read the rave reviews and find out more.

This healthy cheese cracker recipe is the most delicious, nourishing savoury snack. Packed with seeds & nourishing ingredients. Easy to make!
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4.70 from 23 votes

Cheese and Seed Crackers

These Cheese & Seed Crackers are a delicious, savoury snack thatโ€™s perfect for pairing with dips or enjoying on their own. Theyโ€™re super easy to make and packed with the goodness of seeds and cheese, making them a wholesome alternative to store-bought crackers.
Prep Time10 minutes
Cook Time15 minutes
Total Time25 minutes
Course: Snack
Servings: 20 crackers

Ingredients

  • 100 g cheddar cheese
  • 30 g parmesan cheese
  • 70 g butter -chilled and cubed
  • 120 g mixed seeds (1 cup) ground (I use 30g each โ€“ sunflower, sesame, pumpkin and flax seeds).ย  See tip below.
  • 60 g wholemealย speltย flour (ยฝ cup)
  • ยฝ lemon/s -juice
  • 1 clove/s garlic

Optional extras

  • ยฝ tsp cayenne pepper -this doesnโ€™t contribute any heat in this cracker though is great for the circulation and digestion, so give itย  a try.
  • ยผ tsp dried rosemary - or any other herb you enjoy

Instructions

  • Preheat the oven to 170โ„ƒ/340ยฐF (fan-forced) and line a large biscuit tray with baking paper.
  • Grind the seeds in a food processor. Thermomix 10-15 seconds, speed 8 (make sure you don't over grind them or they will release oils).
  • Grate the cheeses either by hand or in your food processor and crush the garlic. Thermomix 10 seconds, speed 5.
  • Add all of the ingredients into the processor and mix at a high speed until well combined forming a sticky but firm batter. Thermomix 30 seconds, speed 6.
  • Place the mixture onto a sheet of baking paper and roll into a sausage shape approximately 5cm in diameter (about as wide as a regular rice cracker). Place in the fridge for 30 minutes or more, unwrap and then cut into 5mm discs.  Place on the lined baking tray.
  • Bake for 15 minutes or until they begin to brown. Take care not to overcook as they can become a bit bitter.
  • Cool on the tray (they will harden as they cool) then put in an airtight container for up to a week (if they last that long!)

Store

  • You can freeze these either uncooked and cut and bake as needed or once baked in snap lock bags or airtight containers.

Notes

Gluten and grain-free

Substitute the spelt flour with buckwheat flour.

Garlic-free

Omit the garlic.

Sesame-free

Omit the sesame seeds (just replace with a tolerated seed)

No grinder

Substitute for LSA (but now not nut free)
ย 

Tip

I grind up quantities of seeds and store them in an airtight container in the fridge. I use them in lots of baking and even just over breakfast so I like to pre-prepare them.
ย 

So you may have guessed that these are a personal favourite. Let me know what you think? Post a comment or rate this recipe below.

ย 

One Pan Moroccan Dinner

| Make-ahead Meals, Chicken, Freezable Meals, Slow Cooked

This One Pan Moroccan Dinner is a delicious and hearty dish that brings together tender meat, veggies, and warming spices all in one pot. Itโ€™s a fuss-free, set-and-forget recipe thatโ€™s perfect for busy nights or when you want a nourishing, comforting meal without much effort.

Health benefits

This healthy Moroccan-inspired meal has everything you need to nourish the family. Protein, especially if on the bone will introduce those bone derived nutrients I posted on here. The spices improve digestion and offer immune support. The vegetables are of course full of fibre, vitamins, minerals and protective Phyto (plant) chemicals.

Ingredients in the One Pan Moroccan Dinner

Youโ€™ll need a mix of your favourite meat (or plant-based alternatives), chickpeas, veggies like carrots, celery, and zucchini, plus spices such as cumin, cinnamon, and coriander. The addition of fresh parsley and a squeeze of lemon at the end brightens the dish.

Instructions to make One Pan Moroccan Dinner

Start by sautรฉing onions and garlic, then brown your chosen meat. Add in the veggies, chickpeas, spices, and tomato passata, and let it slow cook in the oven for 1-3 hours, depending on the meat. Finish with fresh herbs and lemon juice for that zesty hit of flavour.

Serving suggestions and how to store

Serve this Moroccan dish with couscous, rice, or mashed potatoes. It stores well in the fridge for up to three days, and any leftovers can be frozen in an airtight container for easy future meals.

Vary this to suit your dietary needs

For a gluten-free option, pair it with rice or mashed potatoes. Make it vegetarian or vegan by swapping the meat for chickpeas and tofu. You can also omit legumes or garlic as needed, or switch up the veggies based on what you have on hand.

One-pan Moroccan dinner with spiced vegetables, chicken, and a blend of aromatic flavorsโ€”easy and delicious.
Print Recipe
4.80 from 5 votes

One pan Moroccan dinner

This delicious, one pan meal is super simple to make and so, so tasty. 
Prep Time15 minutes
Cook Time2 hours
Total Time2 hours 15 minutes
Course: Main Course
Servings: 4

Ingredients

  • 500 g meat of choice -approx. such a whole chicken thighs, chicken legs or diced lamb, lamb shanks or casserole chops (see below for vegetarian)
  • 1 onion/s -roughly chopped
  • 2 clove/s garlic -chopped
  • 425 g canย chickpeas -drained and rinsed (or cannellini beans)
  • 2 carrot/s -peeled and roughly diced
  • 2 stick/s celery -chopped
  • 1 zucchini/s -diced (or grated for fussy people)
  • 1 red capsicum/s -diced
  • 75 g peas (ยฝ cup) fresh or frozen
  • 2 tsp ground cumin
  • 1 cinnamon quill
  • 1 tsp ground coriander
  • 1 lemon/s -zest (peel off a few strips with your peeler)
  • chilli flakes -to taste
  • Sea salt and freshly ground black pepper -to taste
  • 680 g tomato passata (puree)

Serve...

  • ยผ bunch/s fresh parsley leaves
  • 1 lemon/s -juice

Optional extras

  • 1 tsp dulse flakes
Metric - US Customary

Instructions

  • Preheat your oven to 150โ„ƒ/300โ„‰ (fan-forced).
  • Use either an oven proof deep pan (with a lid) or a casserole dish.
  • On a stove top, begin with softening the onion and garlic in a little-refined coconut (tasteless), butter or ghee over a low heat. Push aside and slightly brown the meat of your choice. Take off the heat. Now add the rest of the ingredients. 
  • Mix together roughly, place on the lid and throw in the oven for 1-3 hours (depending upon the cut and size of the meat) or until the meat is tender. Chicken will cook in an hour, lamb will do better with a longer cook time.
  • Finish with the fresh herbs and lime or lemon juice which adds a real freshness to the dish.

Slow Cooker

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

Serve

  • Serve with cous cous or one of the variations below.

Make-ahead

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

Store

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

Grab Bag Formula Method

  • If you've done the **Grab Bag Formulaย Short Course, this is the method to convert this recipe...
  • Place all your prepared ingredients (except the parsley and lemon juice) into the Grab Bag.
  • Carefully seal your Grab Bag. I close most of the seal then press out as much air as I can then complete the seal. Place the Grab Bag in the freezer.
  • To cook, remove the Grab Bag from the freezer, place on a baking tray and thaw in the fridge overnight.
  • Tip the contents of the Grab Bag into a large oven proof dish (with a tight fitting lid) or Dutch oven. It may still be a bit frozen; thatโ€™s okay.
  • Place the lid on the pot, set your oven to 150ยฐC/300ยฐF (fan-forced) and cook for 1ยฝ-3ยฝ hours (depending upon the cut and size of the meat) or until the meat is tender. Chicken will cook quicker than the lamb.
  • Taste and adjust the seasoning and spiciness. Lastly finish with the fresh herbs and lemon juice which adds a real freshness to the dish.
  • **ย Theย Grab Bag Formulaย Short Course is available to purchase for just AU$46ย HERE. OR If you are a full-accessย Well Nourished Familyย member, the course is included in your membership and you can access in the members portal -ย HERE.

Notes

Gluten free

Serve with brown rice or mashed potato.

Vegetarian and vegan

Double the chickpeas or and add in 2-300g of diced organic firm tofu. Cook for 1 hour.

Grain-free

Serve on mashed potato or sweet potato.

Legume-free

Leave out the chickpeas.

Garlic-free

Replace the garlic with a teaspoon (extra) of ground cumin and a pinch of chilli flakes.ย 

Onion-free

replace the onion with a small bulb fennel, diced

Different vegetables

Substitute any of the vegetables. Root vegetables work well. If using broccoli or cauliflower mix through about 10-15 minutes before the end of the cooking time (I really dislike soggy cruciferous).

ย 

Time saving tip

If you are pushed for time or want to pre-prepare this meal in the morning so you can throw it in the oven later that evening, don't worry about sautรฉing the onion, garlic, and meat. Just throw all together, cover and refrigerate until you're ready to bake. You will just need to bake it for an extra 10-20 minutes if it's straight out of the fridge, to ensure the meat is cooked.ย I have even pre-cooked this the day before and just reheated it prior to eating.

Money saving

I find organic chicken drumsticks or drumettes cost the same as conventional free-range thighs. I stock up on these for casseroles as the bone-derived nutrients add so much goodness to a slow cooked casserole.

I welcome your feedback! ย Please comment, ask questions or make suggestions of your own below.ย 

Healthy Bolognese (with a few twists)

| Budget Friendly, Make-ahead Meals, Pasta and Noodles, Red Meat, Freezable Meals

While it may seem like reinventing the wheel, Iโ€™m excited to share this classic family favourite with a healthy twist. This Healthy Bolognese recipe is incredibly versatile and can be adapted to be vegetarian, gluten-free, or grain-free. Itโ€™s perfect for dinner or even breakfast, making it a multi-meal marvel. This simple recipe allows you to make every mouthful count nutritionally and ensures your efforts are rewarded with happy, healthy children.

Why homemade bolognese is a better choice

If you’ve fallen into the habit of using store-bought sauces for your mince, this recipe is for YOU! Making your own bolognese sauce takes only a few minutes and offers a superior taste and nutritional value. Unlike sterile supermarket sauces, which are often loaded with sugar and additives, this homemade version is fresh, delicious and packed with nutrients.

Boosting nutritional value with hidden vegetables

This Bolognese is a fantastic opportunity to add in a variety of healthy vegetables. By grating, finely chopping, or using a food processor, you can incorporate veggies that “disappear” into the sauce, making it perfect for fussy eaters who are averse to vegetables. This ensures that even the pickiest eaters get a nutrition boost without compromising on flavour.

Experimenting with different proteins

To keep things interesting and add variety, try using different types of protein in your Bolognese. Chicken or turkey mince are excellent alternatives to traditional beef or pork and offer their own unique flavours. This variation not only keeps meals exciting but also contributes to a balanced diet. Made with beef mince, this meal has about 35 grams of protein per serve.

The health benefits of herbs and tomatoes

The herbs used in this recipe support a healthy digestive system, adding both flavour and health benefits. Tomatoes are rich in lycopene, a powerful antioxidant that provides protection against various health issues. Incorporating these ingredients into your Bolognese not only enhances taste but also boosts its nutritional profile.

Personal experience with healthy bolognese

This Healthy Bolognese has become a staple in our family meal plan. Itโ€™s a hit with the kids, and I love knowing that Iโ€™m adding a nutritious, homemade sauce to their pasta. I often experiment with different vegetables and proteins to keep things fresh and exciting. Itโ€™s a versatile recipe that adapts well to various dietary needs and preferences. We love it topped with grated cheddar or parmesan cheese.

Why this recipe works

This Healthy Bolognese recipe offers a balance of taste and nutrition. Its versatility allows it to cater to different dietary requirements, while the homemade sauce ensures a healthier alternative to store-bought options. By adding vegetables and varying proteins, you create a meal that is both satisfying and beneficial for your family’s health.

Serving suggestions and how to store

Serve your Healthy Bolognese with pasta and a simple green salad for a complete meal. Bolognese is a great dish to pre-prepare and it also freezes really well. I often freeze leftovers in little glass pyrex containers. If time is an issue, double this recipe and freeze in ready to go batches. Just reheat over low heat and enjoy again!

Vary this to suit your dietary needs

Check out the variations below the main recipe for tips on how to adapt it to your specific dietary needs. For a gluten-free meal, opt for rice or quinoa pasta. If you’re following a grain-free or paleo diet, zucchini ribbons or baked potatoes make a great base. Vegetarians can swap the mince for lentils and mushrooms, and if youโ€™re looking to stretch the dish, adding lentils is a great way to do so! Or take a look at this Mushroom Walnut Bolognese and this incredible, not at all fishy Fish Bolognese.

Healthy bolognese made with lean meat, vegetables, and flavorful herbsโ€”packed with nutrition and flavor.
Print Recipe
4.92 from 12 votes

Healthy Bolognese (with a few twists)

My healthy Spaghetti Bolognese is such a versatile meal - check out my many variations for loads of inspiration for this family favourite.ย 
Prep Time15 minutes
Cook Time30 minutes
Total Time45 minutes
Course: Main Course
Cuisine: Italian
Servings: 4

Ingredients

  • 1 tbsp extra virgin olive oil - extra virgin
  • 2 onion/s - diced
  • 2 clove/s garlic - finely chopped or crushed
  • 500 g beef mince - or turkey or chicken mince (see below for vegetarian)
  • 2 bay leaf/s
  • 1 tsp dried rosemary - or 2 tablespoons of fresh
  • 1 tbsp dried oregano
  • 1 carrot/s - grated
  • 1 zucchini/s - grated
  • 1 stick/s celery - finely chopped
  • 75 g mushrooms -sliced (or processed if mushroom fussy) (1 cup)
  • 700 g tomato passata (puree) - or you can use 5-6 vine ripened tomatoes, diced on a plate to keep the juice
  • Sea salt and freshly ground black pepper - to taste
  • 1 bunch/s fresh basil leaves - roughly chopped (to serve)
  • 300 g pasta - of your choice (I love rice, quinoa spaghetti)

Optional extras

  • 1 tbsp tomato paste - for a richer tomato flavour if using fresh tomatoes

Serve

  • Salad (to serve)

Instructions

  • In a large pan or a pot with a lid, sautรฉ onions and garlic in a tablespoon of olive oil over a low to medium heat, for a couple of minutes until they start to soften, but not brown.
  • Add the mince (or lentils) and bay leaves, dried rosemary and oregano and cook until it just starts to brown (about 5 minutes) then add the vegetables, tomatoes (and tomato paste if using). Season to taste.
  • Place the lid ajar the pan. Simmer until the sauce starts to thicken, minimum 30 minutes. The longer you can let it simmer, the richer the sauce will become.
  • Turn off the heat and stir in the basil. Serve with al dente spaghetti (or one of the variations below).

Thermomix

  • Chop the carrot, zucchini and celery 10 sec, speed 4. Set aside.
  • Now place the garlic in the bowl. Chop 5 sec, speed 6.
  • Add the onion and chop 5 seconds, speed 4.
  • Add the olive oil and saute 2 mins, 100, speed 1.
  • Add the mince, bay leaves, dried rosemary and oregano and cook 5 mins, 100, reverse speed 1.
  • Add the vegetables, mushrooms and tomato passata and cook 20-30 mins, 100, reverse speed 1 (with the cap in place so it doesn't spit over your bench). Season to taste.
  • Once cooked stir in the basil. Serve with al dente spaghetti (or one of the variations below).

Serve

  • I like to serve this with a simple green salad.

Make-ahead

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

Store

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

Notes

Gluten-free

Use gluten free pasta (I love rice and quinoa spaghetti), or zucchini ribbons.

Grain-free or Paleo

Serve with zucchini ribbons or stuffed in a baked potato.

Vegetarian and vegan

Substitute mince with a can of brown lentils (rinsed and drained) and 200g finely diced mushrooms.

Half vegetarian (plant boost)

Substitute half the mince for brown lentils (rinsed and drained). Adding lentils to leftover sauce is a simple way to make it go further.

Breakfast

Leftover Bolognese is a delicious breakfast. Serve it on whole grain toast or as a side with eggs.

Baked Bolognese

Place any leftovers into a greased dish or bowl. Make an indent in the top and crack an egg or two into the hollow. Top with cheese andย pepitas and bake until cooked the way you like it.
ย 

How do you eat your Bolognese? Can you add any interesting variations? Please comment or ask questions below.

Coconut Berry Ice

| Drinks & Smoothies

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

Health Benefits of Coconut Berry Ice

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

Choosing the best ingredients

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

How to make Coconut Berry Ice

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

Customising your coconut berry smoothie

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

Serving Suggestions

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

Personal Experience with Coconut Berry Ice

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

Vary this to suit your dietary needs

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

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

Coco Berry Ice - This antioxidant loaded, rehydrating coconut berry smoothie makes a delicious breakfast or snack. Great to set you up for a really active day or for sporty kids.
Print Recipe
5 from 1 vote

Coconut Berry Ice

This refreshing Coconut Berry Ice is the perfect, healthy treat for hot days! With just a few simple ingredients like coconut water, berries, and a touch of vanilla, you can whip up this icy snack in no time. Itโ€™s a great way to satisfy sweet cravings while staying nourished.
Prep Time5 minutes
Total Time5 minutes
Course: Drinks
Servings: 2

Ingredients

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

Optional extras

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

Make a meal of it

Instructions

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

Store

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

Notes

Dairy-free and vegan

Replace the yoghurt with coconut yoghurt.

Nut-free

Use ground linseed or chia seeds instead.

Coconut-free

Replace the coconut water with nut milk.

Gluten-free

Omit the muesli or use a gluten-free muesli.

Add Protein

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

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

Asian Immune Broth

| Soups

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

Health Benefits of Immune-Boosting Broth

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

Ingredients

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

Instructions to make this immune-boosting broth

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

Serving suggestions and how to store

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

Customising your immune boosting soup

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

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

Personal experience with this broth

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

Why this broth works

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

Asian immune-boosting broth with ginger, garlic, and vegetablesโ€”packed with nourishing flavors.
Print Recipe
5 from 5 votes

Asian Immune Broth

This Asian Immune Broth is a nourishing, warming soup thatโ€™s packed with immune-boosting ingredients like shiitake mushrooms, ginger, and garlic. Whether youโ€™re fighting off a cold or just want a cozy, nutrient-rich meal, this broth has got you covered.
Prep Time5 minutes
Cook Time15 minutes
Total Time20 minutes
Course: Soup
Cuisine: Asian
Servings: 4 small cups

Ingredients

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

Optional extras

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

Instructions

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

Store

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

Notes

Make it into a meal

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

Vegan

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

Seafood-free

Use sea salt instead of fish sauce.

Garlic-free

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

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

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

Bone Broth for the Soul

| Digestion & Intolerance, Food as medicine, Soups, Staples

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

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

A powerful remedy

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

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

The Health Benefits of this homemade Bone Broth recipe

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

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

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

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

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

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

Choosing the Right Ingredients

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

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

Cooking Tips for a Rich, Delicious Broth

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

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

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

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

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

Bone Broth Variations

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

Storing and Using Bone Broth

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

Personal Experience with Bone Broth

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

My simple routine to make chicken bone broth

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

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

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

Ways to enjoy bone broth

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

Bone broth
Print Recipe
4.41 from 10 votes

Bone Broth

A delicious, versatile and necessary part of any healthy household. This Healthy Bone Broth recipe is a simple and nourishing way to make the most of leftover chicken bones and vegetable scraps. It's packed with nutrients and can be used as a base for soups, casseroles, or enjoyed on its own as a warm, healing tonic.
Prep Time10 minutes
Cook Time12 hours
Total Time12 hours 10 minutes
Course: Soup
Servings: 4 litres

Ingredients

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

Optional extras

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

Instructions

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

Store

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

Notes

Let food be thy medicine

Suffering from a digestive disorder, feeling run down or just plain down? Need nourishing? Then warm up a small cup of this wonderful tonic daily and attest to its amazing healing power. Healthy gut...healthy body and mind!
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Do you love bone broth or do you have a question about this post? Then post me a comment below, I'd love to hear from you.

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Nourishing Toasted Muesli

| Breakfast

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

Why you need to avoid store bought muesli or granola

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

Health benefits

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

What you need to make nourishing toasted muesli

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

How to make this healthy homemade muesli

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

This healthy homemade muesli recipe is very versatile

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

Serving suggestions and how to store

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

Vary this to suit your dietary needs

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

Time saving tip

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

It’s a nourishing, fast snack too…

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

Or make a Bircher Muesli…

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

More breakfast inspiration…

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

Toasted muesli with oats, nuts, seeds, and coconutโ€”a healthy, homemade breakfast option.
Print Recipe
4.77 from 13 votes

Nourishing toasted muesli

An easy to make, versatile breakfast, this Toasted Muesli can be customised to suit your taste and dietary requirements. It's a must in any healthy, whole foods pantry.  
Prep Time10 minutes
Cook Time30 minutes
Total Time40 minutes
Course: Breakfast
Servings: 13 cups

Ingredients

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

Optional extras

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

Instructions

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

Serve

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

Store

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

Notes

Low-fructose

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

Nut-free

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

Gluten -free

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

Grain-free

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

Dairy-free

Serve with coconut or nut milk.

Sesame-free

Replace the sesame seeds with another nut or seed.

Coconut-free

Replace the coconut with another nut or seed.

Vegan

Choose the dairy free option and rice malt or maple syrup as your sweetener.
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I'd love to hear if ย you like this recipe. ย Let me know by posting a comment below.
Questions also welcome!

Eggs, Feta, Lemon Oil

| Budget Friendly, 30 Minute Meals, Breakfast

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

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

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

Health benefits

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

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

How to make Eggs, Feta, Lemon Oil

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

Serving suggestions and how to store

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

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

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

Need more brekkie inspiration?

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

Eggs with feta and lemon oil, served with fresh herbsโ€”a flavorful, protein-packed dish.
Print Recipe
4.67 from 3 votes

Eggs, lemon, feta

A delicious and easy to make breakfast - these Eggs, feta, lemon oil are really tasty alternative to poached eggs.
Prep Time5 minutes
Cook Time5 minutes
Total Time10 minutes
Course: Breakfast
Servings: 1

Ingredients

Ingredients per serve-

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

Serve

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

Instructions

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

Serve

  • Serve immediately with a piece of crusty sourdough.

Ideas for sides

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

Notes

Dairy-free

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

Gluten-free

Serve with gluten free bread or toast.

Grain-free

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

Donโ€™t have lemon oil

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

Donโ€™t have feta

Donโ€™t worry, just leave it off. Itโ€™s still good.

More protein

Add 10g extra protein by adding 2 rashers of bacon or 50g smoked salmon. So if this is served with one of these sides and a piece of wholegrain toast, it has close to 30g protein.ย 
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This is also great for brunch, lunch or a super fast dinner!ย I'd love to receive your feedback! ย Post a comment and let me know what you think of this recipe.ย 

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