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

| After School Snacks, Breakfast, Drinks & Smoothies

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

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

Health benefits

Avocado is a fibre rich source of potassium and healthy monounsaturated fat (amongst many other things). It’s anti-inflammatory and supports heart, brain, and eye health. The nuts and seeds contribute more fibre, protein, and good fats. The cacao is a source of health-giving antioxidants. The natural yogurt is important for digestive health and a good quality cow’s milk contributes protein and many important fat-soluble vitamins and minerals. For more about the health benefits and best choices in yoghurt click here.

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

Heathy Chocolate breakfast smoothie - Chocolate Breakfast Smoothie (that will really get you up & on the go) - you won't find a more nutritious smoothie recipe. High protein, sugar free.
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4.59 from 12 votes

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

A quick, easy to make and super nutritious Chocolate breakfast (or anytime) drink.
Prep Time5 mins
Total Time5 mins
Servings: 2

Ingredients

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

Instructions

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

Store

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

Notes

Low-fructose

Sweeten with rice malt syrup.

Nut -free

Replace the ground nuts with ground flax (linseed).

Dairy-free and vegan

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

Add Protein

I often add a scoop of 180 Nutrition Superfood Protein powder (coconut flavour). They have both a whey protein and vegan (dairy-free) options.

Increase the fibre

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

Different flavour

Replace the cacao with the flavour you want. Banana, strawberry...the limit is your imagination.
 

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

Fruit Whip – with a little hidden goodness

| After School Snacks, Breakfast, Healthy Lunchbox

A healthy after school or weekend snack for kids and adults alike…this filling, delicious Fruit Whip is just the thing. Just don’t tell them about the secret creamy ingredient – avocado! The first time my daughter saw me put the avocado in the Thermomix,  she went into protest mode. She had no where to go though when I told her that it was the way I had made it for many years now! She had to get over it because she loves it! But to begin with, you may want to distract your kids when the avocado goes in!

Health benefits

Avocado is a fibre rich source of potassium and healthy monounsaturated fat (amongst many other things). It’s anti-inflammatory and supports heart, brain and eye health. There’s more potassium and plant given goodness from the banana and anti-oxidant rich berries. The natural yogurt is important for digestive health. For more on the health benefits of yogurt and my favourite brands, click here.

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

Fruit whip
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4.88 from 16 votes

Fruit whip - with a little hidden goodness

A quick breakfast, snack or treat, these Fruit Whips are a delicious and super nourishing way to include avocado in your diet.
Prep Time5 mins
Total Time5 mins
Course: Breakfast, Dessert, Snack
Servings: 2

Ingredients

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

Instructions

  • Throw it all in a blender or processor and blend until smooth and creamy (thermomix 30 seconds, speed 6)
  • Serve it in a cup with a spoon. You can add a little milk, coconut or almond milk if it is too thick or to turn this into a smoothie.
  • Trust me, they will NEVER know!

Store

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

Notes

Protein boost

I often add 180 Nutrition Superfoods to this, especially when my kids have sport. 

Add some green

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

Dairy-free and vegan

Replace the yogurt with coconut yogurt or coconut cream.

Popsicles

Freeze it into popsicle moulds for a super healthy frozen treat. Frozen yogurt cups This is great for the the lunch box.  Freeze in little cups and by morning tea time it will be soft enough to eat.  Remember to pack a spoon.

Fill a re-usable food pouch

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

Breakfast

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

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

Hummus – much more than a dip!

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

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

Health benefits

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

WARNING!  Most shop bought hummus, contain dangerous vegetable oils, so please make your own. For more about why you must avoid vegetable oils, click here.

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

Hummus
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5 from 5 votes

Hummus - much more than a dip!

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

Ingredients

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

Instructions

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

Thermomix

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

Store

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

Notes

Sesame-free

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

Garlic-free

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

Roast beetroot hummus

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

Carrot or pumpkin hummus

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

Green supreme

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

Make a sauce or dressing

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

On toast

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

 

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

Quick and Easy Dhal Recipe

| 30 Minute Meals, Budget Friendly, Freezable Meals, Make-ahead 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 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 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 boosting. The coconut milk is wonderful for your immune system, read more about it here.

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

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Healthy, quick and easy dhal- This one pot easy dhal recipe is a traditional, very nutritious meal that the whole family will love. Its fast to make and a balanced vegetarian meal.
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5 from 36 votes

Quick and Easy Dhal Recipe

My Quick and Easy Dhal is a fast, nutritious meal that the whole family will love. It's one of the most popular recipes here at Well Nourished.
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
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 carrot/s (large) grated
  • 1 zucchini/s - grated
  • 1 tsp cumin seeds
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 2 tsp mustard seeds
  • 2 tsp garam masala
  • 1 tsp ground turmeric
  • 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 stock or bone broth - or vegetable stock or water
  • 3 tbsp almond meal
  • Chilli flakes -to taste
  • Sea salt and freshly ground black pepper - to taste (the salt really brings out the flavour a lot here)
  • 1 lime/s - juice and zest to finish
  • 1 bunch/s fresh coriander leaves - roughly chopped

Optional-

  • 6 fresh curry leaves - optional but yummy

Serve

  • Rice, quinoa or cauliflower rice (to serve)

Instructions

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

Thermomix method

  • Chop the garlic and ginger, 2 seconds, speed 5. Add the onion, carrot, and zucchini and chop 5-10 seconds speed 5.
  • Add the spices and a tablespoon of ghee or coconut oil and sauté 5 minutes, speed 2, temp 100.
  • Now add the tomatoes, lentils, coconut milk, 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.

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.

 

 
 

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

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

| Drinks & Smoothies

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

I also use this remedy to treat a respiratory infection. It really helps relieve symptoms and shorten the duration and severity of the infection. This immune tea is my take on the infamous hot lemon and honey drink my mum used to make me as a child, only packing much more of a medicinal punch.

Health benefits

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

So now for my immune tea…

Immune supportive tea
Print Recipe
4.74 from 26 votes

Immune Tea

My Immune Tea is a wonderful remedy for supporting the immune system when it is run down. Sip this tea to help you on the mend. 
Prep Time5 mins
Total Time5 mins
Course: Drinks
Servings: 2

Ingredients

  • 500 ml boiling hot water (2 cups)
  • 1 organic ginger tea bag (or a 1 cm slice of fresh ginger root, diced or grated)
  • ¼ tsp ground turmeric (or a 1 cm fresh piece of root, diced or grated)
  • 1 tbsp manuka or raw honey -more or less to taste
  • 1 lemon/s -juice and zest

Instructions

  • Pour the boiling water over the ginger, turmeric, and optional coconut oil.
  • Let it sit for a few minutes before adding the zest and juice.
  • Add the honey then simply sip yourself well.

Notes

Supercharge it

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

Boost it

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

Vegan

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

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

 

Chicken and Almond Curry

| Chicken, Freezable Meals, Make-ahead Meals

My family and I love this delicious, easy to prepare Indian healthy chicken curry recipe. This curry 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 family  (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

Well, the chicken forms a complete protein and the almonds contribute mood elevating fats and proteins. The ginger, garlic, and spices offer immune-boosting, antioxidant plant nutrients. The coriander is of course very detoxifying and nourishing.

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

healthy chicken curry recipe
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4.82 from 32 votes

Chicken and Almond Curry

This delicious Chicken and Almond Curry is a change from the usual tomato or gravy heavy curries about. It is such a tasty meal, I hope you enjoy it. 
Prep Time15 mins
Cook Time30 mins
Total Time45 mins
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)
  • ½  lemon/s -juice
  • 50 g flaked or slivered almonds (½ 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 full-fat natural yoghurt
  • Sea salt and freshly ground black pepper - to taste
  • 75 g peas (½ cup) fresh or frozen
  • ½ 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). Season with sea salt and pepper to taste.
  • 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 sauce….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 sauté the onion and coconut 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. 

Grain-free

Serve with a baked sweet potato or cauliflower rice.

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

The Easiest, Most Nourishing Choc Chip Cookie Ever

| After School Snacks, Baked Sweets

This is my idea of the perfect treat. It suits most dietary leanings and takes minutes to make, which is always a bonus. I think it’s the ultimate healthy chocolate-chip cookie recipe.

Truth be known, baking is not my forte. Mind you neither was photography until I put my mind to it and found I really enjoyed it…and there lies the issue. I LOVE cooking, but because I prefer to freestyle in the kitchen rather than follow a formula, baking and I sometimes don’t see eye to eye. I baked a lot as a child (with my nan), but not much as a young adult so I was a bit out of practice by the time I had kids. Luckily my kids are very forgiving…I think they are just happy for something with a little sweetness, even if it looks like a dogs dinner!

Anyway, one rainy Queensland summer, I find myself out of eggs and craving a little deliciousness. With a cakey treat ruled out, I fluked these delights. These beauties (which took a few attempts to perfect) are the best and my kids love them for an after school snack or weekend treat.

The best thing about these cookies is that if you do manage to stop at one or two and wait a while, you will find yourself satisfyingly full. That is of course if you do manage to stop at all!

PS- they can be frozen (which will save you eating them all in one hit).

Health benefits

Well, firstly almonds are a rich source of protein, essential fats, and fibre. They also contain antioxidants and mood elevating amino acids. The coconut oil, by now, you will know how I love thee. You can find out more about its amazing health benefits here. If you add cacao nibs or dark chocolate, prepare for a magnesium boost and an antioxidant hit that rivals green tea.

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

The Easiest, Most Nourishing Choc Chip Cookie Ever - This healthy chocolate chip cookie recipe takes minutes to make, is gluten, grain, dairy and sugar free & tastes divine. Try it, you'll be hooked!
Print Recipe
4.76 from 37 votes

The easiest, most nourishing choc chip cookie ever

These really are the easiest, most nourishing choc chip cookie ever. They are also the most delicious!
Prep Time10 mins
Cook Time15 mins
Total Time25 mins
Course: Snack
Servings: 10 cookies

Ingredients

  • 150 g almond meal (1¼ firmly packed cups)
  • 55 g coconut oil (¼ cup) melted if solid
  • 50-85 g rice malt syrup or honey (¼ cup approx.) taste the batter and alter the sweetness to taste
  • 1 tsp vanilla -powder, extract or essence
  • 2 tbsp cacao nibs -or dark chocolate chips, or both
  • 1 tbsp water (must be added or they go flat)

Instructions

  • Preheat your oven to 150 ℃/300°F (fan-forced). It's preferable to use weight measurements, the recipe will need less adjusting if you do so.
  • In a mixing bowl or food processor, combine all of the ingredients above until just combined (Thermomix 5 seconds, speed 4). Scrape the sides to incorporate the bits around the edge. 
  • **The mixture should be thick and sticky (like in the video below so if it feels very wet, it's important to add more almond meal).
  • Roll tablespoons of the mix in your (wet) hands and place them onto a tray lined with baking paper.
  • Flatten slightly with the back of the fork. The cookies above have cacao nibs through them (I put a little piece of Green and Blacks 85% chocolate on top in this pic too).
  • Bake for 15 minutes or until starting to brown on top. The longer they cook, the crisper they become.
  • Allow to cool fully. They will firm up as they cool.

Store

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

Notes

Dairy-free

Just use cacao nibs and leave out the choc chips.

Low-fructose

Use the brown rice syrup and cacao nibs.

Coconut-free

Replace the coconut oil with macadamia nut oil.

Vegan

Choose rice malt syrup to sweeten and cacao nibs as choc-chips. 

Almond-free (aka Nutella choc-chip cookie)

Replace the almond meal with hazelnut meal.

Nut-free

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

What do you think of this recipe? Please let me know if you've tried it by leaving a comment and rating below.

Get your kids in the kitchen cooking and with these video instructions, even little ones can follow along.

Rice Paper Rolls – think outside the box with lots of ideas for delicious fillings

| 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 lunch box filler or snack. I also  find them a great way to use up leftovers. They  replace the humble sandwich which is great for moderating the amount of wheat consumed and 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.

How to make them:

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 also always mix in a little juice of  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 slightly warm water over both sides of the rice paper. As you feel it start to soften, place it on a wet 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 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 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).

Tip

When placed side by side in a lunchbox, they can stick together a little.  My kids don’t have too much problem prying them apart.  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.

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

 Have you made rice paper rolls before?  What flavour combinations do you like?

No bake, Nut-free Muesli Bar

| Healthy Lunchbox, No-bake Sweets

These fast treats came about one morning when I opened the freezer and alas, no lunch box fillers. No time to bake, what could I do but invent a nut-free, healthy no bake muesli bars? QUICKLY!

Health benefits

Well, the oats are a nourishing, high fibre, nerve supporting food. The seeds and coconut provide good fats, protein, and energy (of the slow release kind). The cinnamon further stabilises blood sugars. If you use brown rice syrup, they are also fructose friendly. These simple treats will sustain, satisfy and nourish your body – they are the perfect healthy snack.

Why these are SO much better than any supermarket breakfast or muesli bar…

Here I go, getting on my high horse again. But the health claims on these bars just make me shudder. A warning would be more appropriate in many cases. Many commercial bars have almost as much sugar as a chocolate bar, alarming amounts of polyunsaturated fats (find out why you need to avoid these here) and ‘fruit’ that is more a product of chemistry than nature. My simple invention is whole and nourishing in ways that any supermarket or even health food brands could never be. For my detailed analysis of why there’s nothing good or healthy about processed muesli bars, click here.

They are just too easy to make, so no excuses for processed bars anymore!

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

No bake muesli bar - These healthy no bake muesli bars are nut free and take minutes to make. Perfect for school lunch boxes. Vegan, gluten, dairy, fructose free versions too.
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4.58 from 26 votes

No bake, nut free muesli bar

An easy to make, nutritious snack these  No bake, nut free muesli bars are really delicious and so much better than anything store bought. Keep them in the freezer for a snack on the go. 
Prep Time10 mins
Total Time1 hr
Course: Snack
Servings: 12

Ingredients

  • 100 g rolled oats (1 cup) see gluten-free below
  • 60 g sesame seeds (½ cup)
  • 60 g pumpkin seeds (½ cup)
  • 60 g sunflower seeds (½ cup)
  • 1 tbsp chia seeds ground is best, or flax seeds
  • 60 g desiccated coconut (1 cup) or shredded
  • 1 tsp ground cinnamon
  • 125 g butter
  • 170 g rice malt syrup or honey (½ cup) you can play around with the amount of sweetener - as my families palate has become less sweet over time, I generally only add ¼ cup of RMS and even less if using honey these days

Optional

  • 80 g dried fruit (½ cup) organic or additive-free preferably
  • 30 g cacao nibs (¼ cup)

Instructions

  • In a small pot, combine the butter, sweetener and cinnamon over a low heat, stirring until combined (TMX 2mins, temp 90, speed 3).
  • You have a couple of options here. For a tastier slice, throw the oats, seeds, and coconut into a large pan and toast over a low heat for 5-10 minutes, stirring often (the coconut will colour and the pepitas will start to pop).

OR

  • Combine the dried ingredients raw.
  • Add the dried mix to the butter / sweetener mix, (plus dried fruit or cacao nibs if using) and mix until combined (TMX 30sec, reverse, speed 3 - you may need to scrape the sides). See my lunch box tip below.
  • Press into a small slice tin lined with baking paper (I use a wet stainless steel serving spoon). Put it in the freezer for 10 minutes or until set.
  • Remove from the tin and cut into squares.

Store

  • It is best to keep refrigerated or frozen.

Notes

Dairy-free

Use coconut oil or ghee instead of butter. If using coconut oil, you will just need to make sure it is kept cold or it will fall apart more quickly than the butter version.

Gluten and grain-free

Use quinoa flakes (may just need to increase the quantity slightly).

Low-fructose

Use brown rice syrup instead of honey.

Vegan

Choose rice malt as your sweetener. Use coconut oil instead of butter (it will need to be kept chilled).

Sesame-free

Replace them with another seed or nut.

Coconut-free

Replace the coconut with ground seeds or nuts. 

Do kids fuss over the seeds or consistency?

Either leave the ones they dislike out and increase those they do like, or grind them up. You can even process the whole mix of dried ingredients to make a finer, less chunky slice.

Lunchbox Tip

For a slice that holds together better, use butter or ghee (coconut oil melts more rapidly) and process the mixture so it is fine and sticks together better (TMX 10sec, speed 5). Use the back of a big wet spoon to really compact it into the tray. My kids prefer this to a chunky consistency and it is definitely better for holding together in the lunch box. Also, store it in the freezer and pack from frozen in an insulated lunch box (with a cold pack). It will be defrosted and ready to eat come morning tea.
There are over 50 delicious, easy to make nut-free recipes in my best selling ebook “The Well Nourished Lunchbox” – more details and a video of what’s inside HERE. Whilst your there, check out the amazing reviews for the ebook. 

Have a play with this recipe. Please let me know if you discover any interesting variations and I'd love to receive your comments below.

 

Coriander & Lime Pesto

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

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

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

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

Health benefits

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

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

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

Coriander lime pesto
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4.71 from 24 votes

Coriander and lime pesto

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

Ingredients

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

Optional

  • 1 red chilli/s

Instructions

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

Store

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

Notes

Dairy-free and vegan

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

Nut-free

Replace the cashews with the same amount of sunflower seeds.

Different nut

I love this with macadamia nuts too. 

Variations (for the kids)

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

Tip

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

 

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

Sweet Haloumi, Lemon & Hazelnuts

| After School Snacks, Savoury Snacks

This haloumi recipe is a super fast, easy to make, nutritious snack or light lunch. I always have a packet of haloumi in the fridge for a last minute lunch or a quick snack.  I sometimes make this for my kids for an after school snack too. It’s so delicious and pretty, you can even make this as a starter when entertaining. Talk about versatile!

Health benefits

Because the haloumi and nuts are a source of protein and the apple is a rich source of vitamins, phytonutrients and fibre.

 

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

Haloumi fig lemon
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Sweet haloumi, lemon and hazelnuts

A delicious easy to make snack or light meal, my Sweet haloumi, lemon and hazelnuts is a flavour combo made in heaven.
Prep Time5 mins
Cook Time5 mins
Total Time10 mins
Servings: 2

Ingredients

  • 180 g haloumi
  • 1 red or green apple -julienned into thin strips
  • 10-20 hazelnuts - raw
  • 1 lemon/s -juice and zest
  • 1 tbsp olive oil -extra virgin

Optional extras

  • 1 tbsp fresh mint leaves -scattered over the dish are really delicious.
  • 4 Fresh figs -when in season are a delicious addition to this.

Instructions

  • Cut the haloumi in half to make it thinner and also  lengthways, so you have four pieces.
  • You can cook haloumi in a pan or on the BBQ. However, I find the quickest and easiest way is in a sandwich press.
  • Heat the press, then place the haloumi and hazelnuts in it for a few minutes or until they have browned.
  • Divide the haloumi and hazelnuts between the plates, scatter over the apple and mint and drizzle with the lemon juice and olive oil.
  • The acidity of the lemon, sweetness of the apple and saltiness of the haloumi is a heavenly flavour combination. It's important however to eat the haloumi straight off the press whilst it is hot and crunchy on the outside and soft inside. As it cools, haloumi has a tendency to go rubbery - so eat it quickly!
  • This takes little longer than cutting up an apple. Give it a go, it's delicious and sure to become a favourite.

Notes

Nut-free

Replace the hazelnuts with pepitas. 
 

I'd love to know how you like it? Post a comment below.

 

Asian Lettuce Cups

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

This is such an easy to make, healthy dish with lots of fresh Asian flavours. Children also love putting it together so let them choose a lettuce cup, fill and roll it themselves. I’ve even had children over who generally refuse to eat salad, happily eat this, lettuce and all!

Try it for lunch or dinner, it’s a firm favourite in our household.

Health benefits

Well, the mince or quinoa is a great source of protein. The garlic, ginger and shiitake are great for immune support. The lettuce and vegetables add valuable nutrients and fibre.

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

Asian lettuce cups
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4.84 from 12 votes

Asian Lettuce Cups

These delicious Asian Lettuce Cups are a fast, healthy meal that the whole family will love.
Prep Time10 mins
Cook Time10 mins
Total Time20 mins
Servings: 4

Ingredients

  • 40 g raw cashew nuts (¼ cup)
  • 1 tbsp coconut oil
  • 500 g turkey or chicken mince
  • 1 red onion/s -peeled, halved and thinly sliced
  • 1 clove/s garlic -peeled and finely chopped
  • 1 tsp ginger root -peeled and finely grated
  • 1 tbsp fish sauce
  • 1 tbsp sweet chilli sauce
  • 1 tbsp tamari -or coconut aminos
  • 1 lime/s -juiced
  • 1 Cos lettuce -washed and leaves separated

Optional extras

  • 1 cup mushrooms -shiitake or regular, sliced
  • 2 carrot/s -peeled and diced or julienned
  • 1 red capsicum/s -julienned
  • 1 red chilli/s -seeded and diced
  • ½ bunch/s Thai basil -leaves picked (or finely chopped for fussy kids)
  • ½ bunch/s Vietnamese or regular mint -leaves picked (or finely chopped for fussy kids)
  • ½ bunch/s fresh coriander leaves -leaves picked (or finely chopped for fussy kids)
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 mince, onion, garlic and ginger. Increase the heat and cook, stirring constantly until the mince is cooked (about 5 minutes).
  • Add the mushrooms, carrot, capsicum and chilli (if including). Continue to stir for a few more minutes until the veggies soften. 
  • Add the fish sauce, sweet chilli and tamari.
  • Stir through to coat the mince well, then turn off the heat.
  • Stir in the cashews, 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.

Serve

  • To serve simply place the mince 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 and the fish sauce with a teaspoon of sea salt. 

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 won’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. 
 

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

Raw Chocolate Recipe

| Desserts, No-bake Sweets

I make my own sugar (fructose) free chocolate. This real raw chocolate recipe uses only nourishing, whole ingredients. It takes minutes to make, my kids LOVE it, I can consume it without guilt (happens often) and I find it simply satisfying! It’s quite funny, my kids think my chocolate is a really indulgent, special treat! Well, it is, but unbeknown to them, it’s also very healthy.

There are a couple of versions I make (and then a couple of versions within those versions)! By now, you know how I love my versions? Anyway, today I’m just going to keep it simple and show you a couple of basic combinations.

Raw cacao butter is the fat pressed at low temperatures from the cacao bean. It has an amazing aroma and makes a chocolate that doesn’t melt quite as quickly as chocolate made with coconut oil. It is however, quite expensive and the blocks need to be chopped up or shaved to melt, whereas the coconut oil melts easily (in summer it will be a liquid anyway). You can find out more about the health benefits of coconut oil here.

You can make this chocolate with either one, or, a combination of the two. Either version forms an antioxidant rich, very nutritious and delicious chocolate.

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

Raw chocolate
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5 from 5 votes

Raw chocolate recipe

This is a simple way to make healthy raw chocolate. It's as good as the processed kind.
Prep Time5 mins
Cook Time10 mins
Total Time15 mins
Course: Dessert, Snack
Servings: 200 grams

Ingredients

  • 200 g cacao butter (1 cup) or raw, extra virgin coconut oil (or a combination of 100gram of each), melted
  • 30 g cacao (¼ cup) unsweetened Dutch process or raw
  • 2-4 tbsp rice malt syrup, honey or maple syrup -you can adjust the sweetness to your taste

Instructions

  • Simply melt the cacao butter or coconut oil over a very low heat (I find placing in a bowl over hot water is best), or Thermomix (temp 50, speed 1) until just melted. If making with just coconut oil, it only needs to be softened, not melted to make it.
  • Add the cacao powder and sweetener, mix until well combined. Pour into chocolate moulds or mini cupcake baking cups. You can also spread out over a baking sheet to make a bark. 
  • Place in the freezer immediately to set (don't delay with this). 
  • Once set, keep in an airtight container in either the fridge or freezer.

Tips

  • A few people have had issues with the sweetener and base fat not combining completely. Make sure you don't over heat the mixture, it should be barely luke warm (not hot). 
  • If you happen to overheat it, add a tbsp of coconut cream and try mixing with a stick blender or whipping it up in a blender just before pouring into a mould and get it into the freezer to set asap!

Store

  • Because both coconut oil and cacao butter melt when exposed to even a little heat, these chocolates always need to be kept cold (especially important if you use coconut oil for the fat). So, unfortunately, they are no good for picnics or lunch boxes (unless packed against an ice pack).

Notes

Coconut-free

Choose cacao butter rather than coconut oil. 

Fructose friendly

Choose rice malt syrup as your sweetener. You can also sub the sweetener for stevia if you enjoy the taste.

Vegan

Choose rice malt or maple syrup as your sweetener.

Add nuts

Roasted nuts are delicious set into this raw chocolate. 
 

Enjoy and please let me know what you think by posting a comment below. Who'd have thought chocolate could be so very healthy?

Lamb, Bacon and Lentil Pot

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

Another one pot wonder. There’s nothing like a tasty stew to warm you up on these cold winter nights (yes even in QLD it’s cold)! This 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. 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. Not only is this approach kinder to your hip pocket, but it’s also a healthier way to eat. You know I’m all for variety too, so including the lentils for extra protein is a winner.

The bone stock 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.

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.

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

Lamb shank, bacon, lentil pot
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4.82 from 27 votes

Lamb, Bacon and Lentil Stew

This delicious slow cooked meal is so nourishing and easy to prepare. It's sure to become a firm favourite. 
Prep Time10 mins
Cook Time3 hrs
Total Time3 hrs 10 mins
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 (¼ cup)
  • 250 ml chicken stock or bone broth (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 160℃/320℉ (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 (recipe on the website).
  • 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).

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. 

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. 
 
 

Let me know what your think.  I love receiving your comments.

Cheese & Seed Crackers

| Healthy Lunchbox, Savoury Snacks

This healthy cheese cracker recipe is  a really delicious, savoury addition to any nourishing lunch box. It’s impossible to buy a savoury cracker with this much nourishment and protein – 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 them (apart from the taste)? The ground seeds pack in protein, loads of zinc, minerals, and good fats.  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 crunch, and being nut free, it makes them a perfect inclusion in the school lunch box. They are also so simple to make.

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

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

Take a look at the variations below for all the details as well as suggestions to alter the recipe to suit your specific dietary requirements.

Cheese and seed crackers
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4.66 from 20 votes

Cheese and Seed Crackers

These delicious, nourishing savoury cheese crackers are sure to become a firm favourite. 
Prep Time10 mins
Cook Time15 mins
Total Time25 mins
Course: Snack
Servings: 20

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 – sunflower, sesame, pumpkin and flax seeds).  See tip below.
  • 60 g wholemeal spelt flour (½ cup)
  • ½ lemon/s -juice
  • 1 clove/s garlic

Optional extras

  • ½ tsp cayenne pepper -this doesn’t contribute any heat in this cracker though is great for the circulation and digestion, so give it  a try.

Instructions

  • Preheat the oven to 170℃/340°F (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)
 

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.
 

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.

 

Anything Goes Super Salad

| Salads

The idea of this ‘too easy’ healthy salad is that it can be as simple, or as complicated as you like, depending on what supplies you have and the foods you like. The majority of the bowl should be green and leafy, but any thing goes really.  Try different leaf combinations and the rest of the ingredients are optional. I love the colour in a salad so if possible add a red or orange vegetable (or both!).

I know this is a bit of a no-brainer recipe, but I just want to get you thinking about the endless possibilities when making a salad. Or if you have cooked a meal and can’t be bothered putting together a fancy salad, then just to consider throwing the leaves in a bowl and pouring over a little olive oil and vinegar. Minimal effort, for a lot of health benefits.

So what so good about it?

Leafy greens contain one of the most concentrated sources of nutrition of any food. See this post for more detail. Our ancestors most likely grazed all day on a variety of leafy greens… You just can get enough. Remember a good quality oil based dressing (recipe below) is essential for the absorption of fat-soluble vitamins. Please always make your own dressing, they are just too quick and easy not too.

Anything goes super salad
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Anything goes super salad

This recipe is designed to inspire creativity in you next salad!
Prep Time10 mins
Total Time15 mins
Course: Salad

Ingredients

  • Mixed green leaves -of any kind! Torn or roughly chopped.  
  • Sometimes, especially when I've done another dish with lots of vegetables, this is it for the salad.  I love fresh greens with a great dressing -see below.  Plus the extra nourishment you derive from your meal is well worth the minimal effort.

Optional extras

  • Optional sprouts (buckwheat, snow pea or any large variety)
  • Optional fresh basil or parsley (shredded, torn or finely chopped)
  • Optional vine ripened tomatoe/s (cherry, grape or small truss) quartered
  • Optional red capsicum/s -finely sliced
  • Optional radish -finely sliced
  • Optional avocado/s -diced
  • Optional red or white cabbage -shredded
  • Optional roasted diced sweet potato or pumpkin
  • Optional carrot/s -grated or julienne
  • Optional zucchini/s -raw grated, julienne or roasted
  • Optional fennel -finely sliced
  • Optional cucumber -diced or sliced
  • Optional broccoli or cauliflower -small florets (cooked or raw)
  • Optional peas (snow peas, sugar snaps)
  • Optional red or spring onion -thinly sliced
  • Optional toasted or raw nuts or seeds (almonds, cashews, walnuts, pecans, sunflower, sesame or pumpkin seeds)
  • Optional toasted buckwheat -gives a nice crunch
  • Optional olives
  • Optional Semi sun-dried tomatoes
  • Optional feta cheese crumbled or Parmesan cheese (shaved with a peeler) or goat cheese
  • Optional adding any type of protein to this can turn this side salad into a very healthy meal
  • Optional add drained and rinsed chickpeas, canellini beans or any other bean or legume
  • Optional add leftover brown rice or quinoa
  • Optional edible flower petals are a must for me, but I do grow them - they are just too pretty!

Dressing

  • 1 part acids such as red wine vinegar or aged balsamic vinegar or lemon juice or lime juice eg; 2 Tbs
  • 2 parts extra virgin cold pressed olive oil or macadamia nut, avocado or flaxseed oil (eg; 4 Tbs)
  • Sea salt and freshly ground black pepper
  • If using lemon or lime juice you can include the finely grated zest too for added flavour, nutrition and a big immune boost.

Instructions

  • To make the dressing just mix the oil and acid, salt and pepper (and optional zest) and drizzle enough to just cover (but not drown) the ingredients in your salad bowl. This dressing is lovely over steamed vegetables too.

Notes

Make it creamy

Add a teaspoon of dijon mustard (it won't add spice, just a creaminess much like a french dressing)

Try another acid

Why not try another vinegar. I love to experiment with different kinds of vinegar. I love Chardonnay vinegar (in fact I love anything Chardonnay!), raspberry vinegar, apple cider vinegar or any others...limited only by your imagination so experiment.

Time-saving tip

You can always make a few days worth of dressing and keep in the fridge.

For children

Well, salads can be a deal breaker for many children. Before my two accepted salads (a combined 6 years) I continued to make them (because I really love salads) but I just made sure I always included the things they liked in the mix. The salad bowl went on the table most nights. I dished up lots of the bits they liked and a little of bits they didn’t. When they inevitably pushed aside the leaves (mostly), I would firstly ask if they were sure they didn’t want them. Then I’d say great, I need to get stronger or faster or smarter or whatever else they wanted from their little worlds…and then I (or my husband) ate what was left. No nagging, no threatening!

I’d also say that a great dressing can make all the difference. I’ve had children who generally fuss over salads, eat my salads to the shock of their parents. It’s got me a bit of a reputation as the salad guru – but that’s fine with me.

Also make sure they get involved in some small way, even if it means asking them to add something to the salad (that you have maybe already chopped) or perhaps ask them to ‘toss’ the salad. Then remember to thanks and praise them for helping ‘make’ the salad. It is a known fact that kids who contribute to making a meal, will be much more likely to eat it.

Lastly, as I’ve said before, just keep plugging away. Try different combinations and dressings. I also have plenty more great salad recipes to come, so stay tuned.

PS – if you are feeling frustrated about now because your child/children will flatly refuse any form of salad or vegetable, I still have lots of suggestions for the really ‘tough nuts’ to come. I will get there, just take on board any part of this that resonates and work on that.  I love a challenge, I’ve had my fair share of very tricky patients, and I will do whatever I can to help you turn around your fuss pot.

 

What do you just love in a salad? Share your favourite ingredient or tips for encouraging children to cross over to the “green side!”

 

One Pan Moroccan Dinner

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

I love this super quick, delicious and nutritious one pan meal. It takes just minutes to prepare and it is supposed to be quite rustic, so don’t get hung-up on chopping everything up perfectly.

Health benefits

This healthy 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.

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

One pan Morrocan pot
Print Recipe
5 from 3 votes

One pan Moroccan dinner

This delicious, one pan meal is super simple to make and so, so tasty. 
Prep Time15 mins
Cook Time2 hrs
Total Time2 hrs 15 mins
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 can 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 (½ 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...

  • ¼ bunch/s fresh parsley leaves
  • 1 lemon/s -juice

Optional extras

  • 1 tsp dulse flakes

Instructions

  • Preheat your oven to 150℃/300℉ (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.

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. 

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).

 

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 sautéing the onion, garlic, and meat. Just throw all together, cover and refrigerate until you're ready to bake. You will just need to bake it for an extra 10-20 minutes if it's straight out of the fridge, to ensure the meat is cooked. 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 you feedback!  Please comment, ask questions or make suggestions of your own below. 

Cauliflower, Broccoli and Lemon Salad

| Salads, Vegetarian

This nutritious, cauliflower, broccoli and lemon salad is the perfect accompaniment to meat, especially lamb or fish. The lemon dressing helps to cut through and freshen up the fat in the lamb. It also compliments fish. I love this because it is very simple to make, can be pre-prepared for dinner and it’s great for entertaining a large group too.

What’s so healthy about this easy to prepare salad?

Well, the phytochemicals in cruciferous vegetables are potent antioxidants and are known to prevent various types of cancer, as well as playing a role in the prevention of heart disease. They are also very nutritious, containing a multitude of vitamins and minerals. Almonds contribute health promoting minerals, protein, and good fats. The zest and lemon juice will support a healthy immune system. Another simple ‘super’ food recipe to compliment your meal.

The dressing, almonds, and feta are often enough to convert fussy children too. It takes boring old vegetables to another level!

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

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

Broccoli Cauliflower salad
Print Recipe
4.84 from 6 votes

Cauliflower, broccoli and lemon salad

This is a delicious way to eat these supremely healthy vegetables - a great salad to preprepared when entertaining.
Prep Time15 mins
Cook Time15 mins
Total Time30 mins
Course: Salad
Servings: 4

Ingredients

  • ½ cauliflower -washed and cut into small florets
  • ½ broccoli -washed and cut into small florets
  • 1 red onion/s -peeled, halved and sliced
  • 40 g flaked almonds (½ cup) toasted
  • 100 g feta cheese (Persian or danish is best)

Dressing

  • 1 lemon/s -zest and juice
  • 60 ml olive oil (¼ cup) extra virgin
  • 1 tsp dijon mustard -this makes it creamy, not spicy
  • Sea salt and freshly ground black pepper - to taste

Optional extras

  • ½ bunch/s fresh mint leaves ( lovely with lamb especially)
  • ½ bunch/s fresh parsley leaves -for a green iron boost

Instructions

  • Steam the cauliflower and broccoli until they just start to cook, about 2 minutes over boiling water (they should still be a little crunchy).
  • Remove from the heat and refresh by running under cold water (this stops them from continuing to cook).
  • Drain well and place in a salad bowl.
  • Mix all the ingredients for the dressing together and set aside.
  • Add the almonds, onion and feta and dress just prior to serving.

Store

  • Store in an airtight container in the fridge.
  • If there is any extra dressing, pop it in a jar in the fridge for another salad.

Notes

Dairy-free and vegan

Omit the feta.

Nut-free

Replace the almonds with pumpkin or sunflower seeds.

Onion-free

Replace with spring onion or 5 radish, thinly sliced.
 

Do you want more recipes like this one? Please comment so I know what information or recipes you need to become Well Nourished!

 

Healthy Grain Salad

| Salads, Vegetarian

This substantial, healthy grain salad recipe is a great side dish or nutritious main meal. When entertaining a large group it can be prepared ahead of time, and just assembled at the last minute. Leftovers are also great for filling lunch boxes the next day.

So what’s so good about it?

The brown rice combined with the lentils forms a completely vegetarian source of protein. The nuts and seeds also contribute protein and essential fats. The coriander leaves and parsley leaves are a rich source of many vitamins and minerals including iron, as well as being great liver detoxifiers. The lemon zest and juice is wonderful for your immune system and the yogurt and tahini dressing is a fantastic source of calcium. For more information on the most nourishing grains to include in your diet, see here.

Best of all it tastes absolutely delicious! I love making salads, especially those that are substantial and filling like this one. I also really like that one batch, does us for at least two meals or more.

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

Print Recipe
5 from 4 votes

Healthy Grain Salad

This Healthy Grain Salad is a delicious, filing salad that's great for entertaining and so delicious. 
Prep Time15 mins
Cook Time30 mins
Total Time45 mins
Course: Salad

Ingredients

  • 180 g brown rice (1 cup)
  • 150 g puy (French) lentils (¾ cup)
  • 1 red onion/s -peeled, halved and sliced
  • 30 g  pumpkin seeds (¼ cup) toasted
  • 25 g flaked almonds (¼ cup) toasted
  • 35 g pine nuts (¼ cup) toasted
  • 45 g currants (½ cup)
  • 3 tbsp capers -drained
  • 1 bunch/s fresh coriander leaves -washed and picked off the stems
  • ½ bunch/s fresh parsley leaves -finely chopped

Dressing

  • 1 lemon/s -juice and zest one
  • 3-4 tbsp olive oil -extra virgin
  • Sea salt and freshly ground black pepper -to taste

Yoghurt and tahini sauce

  • 250 g full-fat natural yoghurt (1 cup)
  • 1 tbsp hulled tahini 
  • 1 tsp sea salt - or to taste

Instructions

  • Cook the rice and lentils (* links to cooking instructions for each below). 
  • Allow to cool and place in a salad bowl. Add the onion, nuts, seeds, currants, capers, coriander and parsley. Toss together until well combined.
  • For the dressing, mix the oil, lemon juice, and zest together well. 
  • For the yoghurt sauce, mix the ingredients together in a small serving bowl or jug.
  • Prior to serving, dress the salad and toss well to coat the grains. 
  • Serve with the yoghurt in a small side dish or jug.

Store

  • Store in an airtight container in the fridge.

Notes

More vegetables

Feel free to add extra vegetables such as grated carrot, slices of radish or cherry tomatoes would work well.

Dairy-free and vegan

Serve with hummus or sub the yoghurt for coconut yoghurt.

Grain-free

Substitute the rice with quinoa. I do this version often though I think the brown rice adds a nice crunchy texture.

Onion-free

Replace the onion with 5 sliced radish.

Legume-free

Substitute the lentils with quinoa.

Nut-free

Replace the pine nuts and almonds with sunflower and sesame seeds.

Make a meal of it

  • Add slices of lamb (I often make this when I have a little lamb left over from a roast, but not quite enough for a whole meal).
  • Also, add crumbled feta and mint leaves for a delicious Greek-inspired meal.
  • Add a fillet of grilled or barbecued salmon smeared with horseradish cream.  The capers in the salad work really well with fish. Throw in a few dill leaves.
  • Add grilled chicken and slices of apple for a fresh, uplifting salad.

Make it go further

Add mixed leaves to the salad (spinach, rocket or lettuce) and a little more dressing.
*Rice and lentil cooking instructions  here and here

Tip

If you plan on splitting it between meals, then leave some of the salad undressed and dress prior to serving. It's not the end of the world to store it if it has been dressed - just the nuts and seeds loose a little of their crunch. It still tastes as good, though.
For lots more sides and salad inspo, take a look at my hugely popular ebook ˜Well Nourished Sides and Salads’- where vegetables become the hero of the dish! It’s great value at just $9.95, click HERE to take a look.

Give it a go, you won't be disappointed. Did you put your own spin on it? Share how you served it by adding a comment below.

Vanilla Bean Cupcakes

| Baked Sweets, Healthy Lunchbox

These healthy and nutritious grain, gluten, nut and sugar-free vanilla bean cupcakes are light and moist and will fool gluten lovers any day. Packed with fibre and protein, you simply can’t go past these beauties for a nourishing guilt free treat. Better still, they are so quick and simple to make and being nut-free, they are perfect for kids parties and school lunch boxes too.

This recipe also makes a fabulous ‘big’ cake too. Perfect for birthday parties (it’s been my kids cake every year since they were little). One batch makes one cake. I generally make a double batch and bake two cakes with cream or ganache in between.

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

Vanilla bean cupcakes - These vanilla bean cupcakes are gluten free, grain free, nut free and fructose free. They are the perfect lunch box or kids party food treat too.
Print Recipe
4.94 from 16 votes

Vanilla bean cupcakes

One of my most popular recipes, these Vanilla bean cupcakes are just delicious and you'd never guess they are made with beans. 
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Snack
Servings: 8 cupcakes

Ingredients

  • 425 g can cannellini beans -drained and rinsed well
  • 5 free-range or organic egg/s -large (or 6 small eggs, see note below)
  • 1 tbsp vanilla -powder, extract or essence
  • 50 g butter -softened at room temperature
  • 85 g rice malt syrup, honey or maple syrup (¼ cup)
  • 40 g coconut flour please weigh this, as it really needs to be exact
  • ¼  tsp sea salt
  • ½ tsp bicarbonate of soda
  • 1 tsp baking powder (gluten free)

Instructions

  • Preheat the oven to 180℃/350°F(fan forced).
  • In a powerful blender or food processor, puree the rinsed beans, eggs, and vanilla until very smooth and set aside.
  • Without rinsing your food processor, mix together the butter and honey or brown rice syrup until very well combined.
  • Add back the pureed bean/egg mix and mix until well combined.
  • Now add the coconut flour, sea salt, bicarbonate of soda and baking powder.  Mix until combined and spoon into paper-lined cupcake moulds immediately. The batter does have a slightly thick but airy consistency that is unusual if you've never worked with coconut flour before.
  • Bake for 20 minutes for large and 15 minutes for mini cupcakes, or until lightly brown on top and springy to touch (like a regular cake).
  • Cool and top with your preferred icing (recommendations below).

Thermomix Method

  • Preheat the oven to 180℃.
  • Mix the beans, eggs, vanilla, butter and sweetener for 1 minute, speed 7.
  • Add the coconut flour, sea salt, bicarbonate of soda and baking powder and mix 10 seconds, speed 4.
  • As per above method.

Note

  • Don't scrimp on the eggs or let the batter sit for too long. Not enough eggs and delaying getting it in the oven will result in a much heavier batter and cake.
  • I usually like baked goodies straight out of the oven, but these are actually best eaten the next day, especially if you think you can taste the beans or egg. 

Store

  • They are best stored in the fridge and can also be frozen in an airtight container or snap-lock bag.

Notes

Low-fructose

Choose rice malt syrup as your sweetener (optional pinch of stevia if you like also).

Coconut-free

Substitute the coconut flour for 100 grams of almond meal (though now obviously not nut free). I have also substituted for 40 grams of wholemeal spelt flour with success (no longer gluten-free if you substitute with spelt).

Dairy-free

Substitute the butter with ghee or coconut oil.

Lemon or lime cupcakes

Add the zest of one large lemon or lime to the egg/bean mix.

Orange cupcakes

Add the zest of one large orange to the egg/bean mix.

Blueberry cupcakes

Add ¼ cup of fresh or defrosted blueberries, mixed through the batter very gently at the very end.

Chocolate chip

Add a ¼ cup of dark chocolate chips (I love the Green and Blacks 85% cacao chocolate). As I'm a bit of a stooge when it comes to my kids eating chocolate, I often just push a square of chocolate into the middle or place on top of the cupcake (this also saves me the effort of icing)!

Icing suggestions

Remember to make sure the cupcakes are completely cold before icing.

Fructose-free vanilla icing (gluten free too)

50grams of butter, softened at room temperature
A pinch of pure stevia powder
1 tablespoon brown rice syrup
1 tablespoon vanilla bean powder
Beat together until light and fluffy.

Cream cheese icing

50 grams cream cheese or quark
20 grams butter, softened at room temperature
1 tablespoon brown rice syrup
1 teaspoon vanilla
Beat together until light and fluffy.

Cashew nut cream (dairy and gluten free)

½ cup raw cashew nuts
¼ cup water
1 teaspoon vanilla
1 tablespoon brown rice syrup or maple syrup (optional)
Soak the cashews in water for 3-4 hours. Strain and then process with the rest of the ingredients until smooth. You can add more or less water to the nuts to achieve the desired consistency. If you aren't organised enough to soak the cashews, then boil them gently for 5 minutes, then process.

Vanilla cream

Carton cream whipped until light and fluffy
1 teaspoon vanilla
Beat ingredients together and place on top of the cupcake. You can also slice the top of the cake off, top with cream and replace the cake top with a slice of strawberry (like a butterfly cake).
 

Coconut Berry Ice

| Drinks & Smoothies

Following on from my ‘Water‘ post yesterday, I thought I’d share the anti-oxidant loaded, coconut water smoothie I made myself for a nutritious, healthy, fast breakfast this morning. Between getting my kids fed and to running club by 7am, as well as organising a hundred other things in preparation for the day ahead- let’s just say I didn’t have the luxury of sitting down to breakfast. This is also a nourishing, healthy snack and I always make this for my kids prior to sports events or if they’ve had a very active day.

I love the taste of coconut water though I know a few people who just don’t. So if you want to benefit from the impressive mineral profile and hydration of coconut water – without the taste, then try it in a coconut berry smoothie. The berries give you an antioxidant boost of note and the LSA (or almond meal) adds protein and good fats to keep you full for longer.

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

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

A quick easy super delicious hydrating start to the day.
Prep Time5 mins
Total Time5 mins
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 full-fat natural 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 180 Nutrition Superfood Protein powder (coconut flavour). They have both a whey protein and vegan (dairy-free) options.

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

Asian Immune Broth

| Soups

With a chill in the air and the bug season underway, I thought I’d follow up on my basic broth post with a simple yet totally nutritious and delicious immune boosting soup. This is a classic example of using food as medicine. It is something I always whip up if I think anyone in my family is run down (or we are in contact with sick people).

Even if this isn’t the case, I still make it, normally as a snack to boost our digestion and immune system. But I mostly make it because the whole family just loves it.

Health benefits

The chicken bone stock, well I’ve raved about it here. The shitake mushrooms and garlic are extremely immune boosting. The ginger root is calming, very anti-inflammatory, aids digestion and stimulates circulation. Lemongrass is very nutritious, healing and anti-microbial. The fish sauce adds a salty taste and the lime balances the acidity and gives a wonderful tang, along with its immune boosting vitamin C content. The fresh herbs just add another dimension of nutrition and flavour.

Asian Immune broth - This immune boosting soup is a wonderful way to boost your immune system and support healing. Simple to make and really delicious too.
Print Recipe
5 from 4 votes

Asian Immune Broth

A delicious combination of immune supportive ingredients, this broth is a nourishing, healing brew. 
Prep Time5 mins
Cook Time15 mins
Total Time20 mins
Course: Soup
Cuisine: Asian
Servings: 4 small cups

Ingredients

  • 750 ml  chicken stock or bone broth (3 cups)
  • 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)
  • ½ 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)
  • ¼ bunch 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. 

Seafood-free

Use sea salt instead of fish sauce.

Garlic-free

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

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

Bone Broth for the Soul

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

Would you love one reliable immune building, stress combatting, deliciously digestible tonic to nourish the whole family and keep them well through winter? Well, grandma’s old recipe book is where you will find it – good old fashioned chicken bone broth. The king of nourishment, nutrition, healing and repair and, it takes only a couple of minutes to prepare!

The use of  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. Today 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!

So why is real bone broth SO nourishing?

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.

It 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 the good stuff!

Bone broth also provides your body with a group of collagens known to 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.

In a last ditch attempt to get you consuming bone broths, I am going to appeal to your sense of vanity!  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.

The best part about making bone broths 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 really aren’t expensive at all. Investigate sourcing organic offcuts, I think you’ll be surprised how affordable they are.

How to make it?

There are many ways to make 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 roast up a storm and when I remove it from the oven, I collect any juices from the cavity (into a 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 pack or two of other cheap cuts – think all the gross bits like necks, legs, feet, wings or more carcasses, vegetables, vinegar and simmer all day.
  • 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).

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.

Bone broth
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4.43 from 7 votes

Bone Broth

A delicious, versatile and necessary part of any healthy household.
Prep Time10 mins
Cook Time12 hrs
Total Time12 hrs 10 mins
Course: Soup

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. I keep the leaves of herbs for salads and garnishes and use the stems I would otherwise throw away in stocks. I also pick the leaves from my 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 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 ¼ or ½ 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!

Tips

  • To develop a richer, fuller flavoured broth, cook off your bones for a few minutes before adding vegetables and water. This can be done on the stove top or throw them in the oven for 10 minutes.
  • I personably 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. 
  • For a real immune boost, see my recipe for my Asian Immune Boosting Broth.
  • I've dedicated a whole post to ways to use bone broth (besides soups and casseroles), lots of great ideas you'll find here.
  • If making broth with beef or lamb bone you will need to simmer it for much longer (24-48 hours) as the bigger the bones, the longer they need to extract the goodness. 
 

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.

 

Breakfast Parfait

| After School Snacks, Breakfast

It is said we eat first with our eyes – well if this is the case then this nutritious pretty Breakfast Parfait satisfies from the get go. Think layers of colour and flavour with nourishing whole grains and nutty protein.

My kids sometimes complain about muesli and yoghurt for breakfast, but just love it when I serve this healthy Breakfast Parfait. Go figure – the same thing just presented a little differently! They also love this as a healthy after school snack, waiting in the cup holder in the car.

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

Breakfast parfait - This healthy breakfast parfait is so simple to make in minutes and the whole family will love it. A delicious, nourishing and a sustainable way to start the day.
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Breakfast parfait

A simple, delicious breakfast option, this Breakfast Parfait is a real favourite with my kids.
Prep Time5 mins
Total Time5 mins
Course: Breakfast
Servings: 4

Ingredients

  • 2 cups  homemade toasted muesli
  • 250 g full-fat natural yoghurt
  • 1 cup mixed berries (frozen is fine or stewed fruit like rhubarb and apple)
  • ¼ cup flaked almonds -toasted

Optional extras

  • 2 tbsp rice malt syrup, honey or maple syrup
  • 1 tsp ground cinnamon
  • 2 passionfruit -flesh

Instructions

  • Layer each ingredient into four tumbler glasses or glass jars, starting with a few spoonfuls of yoghurt, and alternating layers of muesli and fruit and finishing with the yoghurt.    
  • Top with toasted almonds, berries or optional extras.
  • Serve immediately.

Notes

Dairy-free and vegan

Replace the yoghurt with coconut cream or cashew nut cream.

Nut-free

Use a seed based muesli and top with toasted seeds or toasted coconut.

Low-fructose

Use mixed berries and muesli sweetened with rice malt syrup.

Gluten-free

Use a gluten free muesli mix.

Grain-free

Replace the muesli with toasted quinoa flakes, mixed nuts, seeds and coconut flakes.
 

Tip

I don't defrost the berries - I just throw them in which gives an icy consistency that my kids love.  They often play 'whip it up' where they stir it like crazy to make their own version of ice-cream.
 

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