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Green Bean and Almond Salad

| Salads, Side dishes

This Green Bean and Almond Salad is a simple, delicious combination of flavours. It is a great salad to make when entertaining as you can prepare it and quickly assemble it just prior to serving. So many ‘green’ fussy kids I’ve had to dinner have loved this salad; it’s sure to become a family favourite.

Why is it healthy?

Green beans are a fantastic source of fibre and protective antioxidants (carotenoids and flavonoids especially). Almonds are a rich source of protein, monounsaturated fats, many fat soluble vitamins and a plethora of minerals. The lemon juice and zest are full of immune supportive vitamin C and phytonutrients.

Ingredients

To whip up this refreshing salad, you’ll need 500 g of green beans, flaked almonds, and crumbled feta cheese. For the dressing, mix together red wine vinegar, the lemon zest and juice of a lemon, extra virgin olive oil and sea salt and freshly ground black pepper to taste.

How to make this green bean salad

This salad has a really short prep time. Simply boil a pot of water. Start by topping and tailing the green beans, then steam them over the boiling water for just two minutes to maintain their crunch. Drain and rinse them under cold water to stop the cooking process. Toast the nuts under a slow grill, being careful not to burn them. In a small jar, combine the dressing ingredients. Then in a salad bowl or serving plate toss the green beans, toasted almonds and crumbled feta together, drizzling the dressing just before serving.

Serving suggestions and how to store

This salad pairs beautifully with grilled meats like lamb, chicken, or fish. For an extra pop of flavor, consider adding pomegranate seeds or cherry tomatoes. Or my Red Onion Pickle is so good with this salad. Leftovers can be stored in an airtight container in the fridge, making them great for lunch boxes the next day.

Vary this to suit your dietary needs

For a dairy-free and vegan option, simply replace the feta with cashew nut cheese. If you’re nut-free, swap the almonds for toasted sunflower seeds. You can replace the almonds with pecans, hazelnuts or walnuts. You can also add baby spinach for extra greens or substitute green beans with lightly steamed snow peas or sugar snap peas if they’re out of season. 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 ËœWell 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.

Green Bean and Almond Salad
Print Recipe
4.75 from 4 votes

Green Bean and Almond Salad

This vibrant Green Bean and Almond Salad is a delightful combination of fresh flavours and textures that makes for a perfect side dish or light meal. Packed with nutrients and simple to prepare, it's a go-to option for busy weeknights or gatherings.
Prep Time10 minutes
Cook Time5 minutes
Total Time15 minutes
Course: Salad
Servings: 4

Ingredients

  • 500 g green beans -top and tailed
  • 20 g flaked almonds (¼ cup)
  • 100 g feta cheese -crumbled

Dressing

  • 1 tsp red wine vinegar
  • 1 lemon/s -zest finely grated plus 1 tbs juice
  • 2 tbsp extra virgin olive oil -extra virgin
  • Sea salt and freshly ground black pepper -to taste
Metric - US Customary

Instructions

  • Top and tail your beans (my daughter does this for me) and steam for two minutes. Remove and rinse well under cold water to stop the beans from cooking. This is the only tricky part of this recipe…you really don't want to overcook the beans!
  • Under a slow grill, toast the almonds watching them carefully (I hate it when I burn the buggers).
  • Mix your dressing by combining well (shake together in a small jar).
  • Assemble and dress just prior to serving.

Notes

Dairy-free and vegan

Replace the feta with a cashew nut cheese.

Nut-free

Replace the almonds with toasted sunflower seeds.

Different nuts

You can replace the almonds with pecans, hazelnuts or walnuts. 

Add Pomegranate

This salad is lovely with pomegranate seeds added.

Make it go further

Add 2 cups of baby spinach leaves and cherry tomatoes.

Make a meal of it

This is delicious with grilled lamb, chicken or fish. If green beans are out of season? Replace with lightly steamed snow peas or sugar snap peas.

Leftovers

Leftovers are great for lunch boxes.

Love to receive feedback on this recipe. Please post a comment below...

Healthy Hot Cross Buffins

| Breakfast, Healthy Lunchbox, Baked Sweets, Holidays & Entertaining

With Easter approaching, this is my recipe for a Healthy Hot Cross Buns – or Buffins (a cross between a bun and a muffin according to my creative recipe tester). I have purposely chosen to move away from traditional instant yeast leaven buns and create a buffin for two reasons.

Firstly, I have found that single strains of yeast burdens the gut of lots of people. It can contribute to an overgrowth of Candida or other yeast-related issues in the gut. Additionally, excessive intake of yeast-containing products may disrupt the balance of the gut microbiome, potentially leading to inflammation and impairing gut function.

Secondly, I personally just don’t have the time or motivation to knead dough and then wait for it to prove. I like a throw it all in approach and that’s what I’ve done here.

A note…whilst I think these taste on the mark, these aren’t and never will be the doughy, shelf life of many weeks style of hot cross bun gracing our supermarket and bakery shelves in the months leading up to Easter. They are best eaten out of the oven or toasted.

Why store bought Hot Cross Buns are NOT healthy

It really is a struggle not only to find a ‘healthy,’ whole food only hot cross bun but one that isn’t actually damaging to you and especially your kids health. Even ‘fresh’ bakery buns have a long list of ingredients (I counted 29 in a ‘traditional’ supermarket baked bun). Common ingredients include dangerous vegetable oils, excessive amounts of sugar (almost 4 teaspoons per bun), and a cocktail of additives and preservatives. To make matters worse, ALL supermarket brands contain Palm Oil (why you need to avoid Palm Oil here).

If you value your families health, please don’t buy these buns. I have made it as easy as possible for you to make your own with ‘real’ ingredients that your body can identify and thrive with.

Health benefits

Packed with whole grains, this hot cross bun recipe offers fibre and essential nutrients that support digestion and overall health. The use of natural sweeteners and spices like cinnamon not only enhances the flavour but also provides additional health benefits, such as stabilising blood sugar levels and reducing inflammation.

Ingredients

This simple recipe includes wholesome ingredients like wholemeal spelt flour, rice malt syrup (or honey), and butter or ghee. With added spices (I’ve used allspice and cinnamon, but you can use any combination you like), dried fruit, and optional apple crosses, these buns are not only delicious but also versatile enough to suit various dietary preferences. I personally don’t like mixed peel but if you do, feel free to add some (or mix in orange zest). 

How to make Healthy Hot Cross Buffins

Start by mixing the dry ingredients in a bowl while combining the wet ingredients in a blender. Fold the wet mixture into the flour with a wooden spoon until just combined, then spoon into muffin cases. You can add crosses made of dough or julienned apple on top before baking. Once they’re golden and firm, brush with a sweet glaze for that perfect finish! Now you have a quick and easy Good Friday treat ready in the time it takes to drive to the bakery.

Serving suggestions and how to store

Enjoy these hot cross buns fresh from the oven or toasted for a warm treat. They store well in an airtight container or can be frozen for later enjoyment. Pair them with butter or your favourite spread for an extra delicious touch!

Vary these healthy hot cross buns to suit 

To make these buns gluten and grain-free, substitute with buckwheat flour and almond meal. For a dairy-free version, use nut milk and ghee or macadamia oil. If you’re looking for a lower-fructose option, try rice malt syrup and omit the dried fruit, or get creative with chocolate hot cross buns by adding cacao powder and nibs instead! Feel free to mix up the spices with you own favourites (like ginger, cardamom, nutmeg, cloves).

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

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

Healthy Hot cross buns
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4.94 from 32 votes

Hot Cross Buffins

Because I'm too lazy to wait for buns to prove (plus yeast makes me feel awful) I made these 'buffins' - a cross between a bun and a muffin for Easter. They are SO much nicer than any bun I think and a whole lot healthier too. 
Prep Time15 minutes
Cook Time15 minutes
Total Time30 minutes
Servings: 6 buffins

Ingredients

  • 200 g wholemeal spelt flour (1½ cups) or if you'd prefer, white spelt will give a more commercial result
  • 125 ml milk (of choice) (½ cup)
  • 85 g rice malt syrup, honey or maple syrup (¼ cup)
  • 60 g butter, ghee or macadamia oil (¼ cup) melted
  • 1 egg/s
  • 1 tsp baking powder
  • ¼ tsp bicarbonate of soda
  • 1 tsp lemon juice or vinegar
  • 1 tsp ground cinnamon
  • 1 tsp mixed spice -or allspice
  • ½ tsp vanilla -powder, extract or essence
  • 80 g currants (½ cup) or sultanas or raisins (or a mixture) preferably preservative and vegetable oil free

For the glaze (optional)

  • ½ tsp ground cinnamon
  • 1 tbsp rice malt syrup, honey or maple syrup
  • 1 tsp water

Pastry crosses (also optional)

  • 2 tbsp wholemeal spelt flour
  • water

Apple crosses (recommended)

  • 1 apple/s -julienne (personally, I’m too lazy for crosses as they don’t improve the flavour at all). My recipe testers mum suggested cutting strips of apple for the crosses which I absolutely love and it tastes better too. Your call!

Instructions

  • Preheat your oven to 160℃/320℉ (fan-forced).
  • Place your flour in a big bowl and make a well in the middle.
  • In a blender, food processor or by hand, beat your milk, sweetener, butter, egg, baking powder, bicarbonate of soda, acid, cinnamon, mixed spice and vanilla for about a minute until well combined and a little frothy (Thermomix melt your butter, 1 minute, temp 80, speed 4, then add the milk, sweetener, egg, rising agents, spices and mix 1 min, speed 5). 
  • Gently mix in your dried fruit (Thermomix reverse blade, 10 seconds, speed 2).
  • Add this to the flour and fold through gently until just combined. Don’t over mix it.
  • For the crosses, mix 2 tablespoons of flour with enough water to form a dough. Roll it into little sausages to lay over the buns in a cross. This is a great job for the kids.
  • Alternatively, julienne apple to make quick, easy, delicious crosses. 
  • Spoon into the muffin cases and place your cross.
  • For the glaze, mix all ingredients together. 
  • Bake for 15 minutes or until cooked through (firm to touch in the middle). Brush over the glaze whilst hot.
  • Enjoy hot out of the oven or to reheat, toasted in a sandwich press.

Store

  • Can be frozen in an airtight bag or container.

Notes

Gluten and grain-free

Substitute the flour with 130 grams of buckwheat (or sprouted buckwheat) flour and 70 grams of almond meal. They may need an additional 5-10 minutes in the oven too.

Dairy-free

Substitute the butter with melted ghee or macadamia nut oil. Replace the milk with an unsweetened nut milk or coconut milk (I have only recipe tested the coconut milk and macadamia nut oil at this stage).

Low-fructose

Choose rice malt syrup as your sweetener and omit the dried fruit or replace with cacao nibs.

Chocolate hot cross buns

Add 1 tablespoon of cacao powder to the wet mix and replace the dried fruit with approximately 50g of cacao nibs. If you tolerate fructose, you might like to replace the fruit with chocolate chips.

Jam glaze

You can always replace the glaze with apricot jam.
 

Would love your feedback so please post a comment below (or even better rate this recipe).

"They are just wonderful. The apple cross worked fabulously! I was only reading the ingredients of the supermarket ones the other day and was overwhelmed by all the nasty stuff in them!" Sally

Moroccan Carrot Salad

| Vegetarian, Salads

This vegan, gluten, grain and dairy-free Moroccan Carrot Salad is a real hit with adults and kids alike. It is easy to make, sweet, fresh and super nutritious. I think it is perfect with grilled or BBQ’d meat for a mid-week meal or a gathering.

Why is it healthy?

The carrots provide an antioxidant and beta-carotene hit. Capsicum and lime are a wonderful source of vitamin C and the coriander and parsley are nutritious detoxifiers. The cinnamon is also wonderful for stabilising blood sugar cravings. A lot of nutrition from one simple little salad.

Ingredients

The base of this salad is made with fresh carrots, red onion, capsicum, coriander (cilantro) or fresh mint and your choice of nuts or seeds, with optional dried fruit for sweetness. The spiced dressing, featuring cinnamon, cumin, and lime juice (or lemon juice) adds a Moroccan-inspired twist that’s both sweet and tangy.

How to make this Moroccan Carrot Salad recipe

Make this carrot salad recipe by roasting the nuts and seeds lightly, then combine all the salad ingredients in a large bowl. Shake up the dressing in a small jar, toss it through the salad, and you’re ready to go. It’s an easy, quick dish that bursts with flavour.

Serving suggestions and how to store

This carrot salad is best served fresh but stores well in an airtight container in the fridge. It’s perfect alongside grilled meats, roasted vegetables, or as a light lunch on its own. For added protein, throw in some grilled chicken, eggs, or tempeh.

Vary this Moroccan Carrot Salad to suit your needs

To make it low-fructose, swap the sugar for rice malt syrup and leave out the dried fruit. For nut-free, stick to seeds. If you’re onion-free, radish is a great crunchy substitute. You can even add beetroot for extra color and nutrition, or sneak in a grated apple for the kids!

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

This vegan, gluten, grain and dairy free Moroccan Carrot Salad is a real hit with adults and kids alike. It is sweet, fresh and super nutritious.
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4.82 from 11 votes

Moroccan Carrot Salad

This Moroccan carrot salad is a vibrant and delicious dish that pairs perfectly with a variety of meals. With its blend of sweet, savoury and spiced flavours, it's a refreshing side or light meal that’s quick to prepare and full of nutritious ingredients.
Prep Time15 minutes
Total Time15 minutes
Course: Salad
Servings: 4

Ingredients

  • 4 carrot/s (large) peeled and grated
  • 40 g flaked almonds (½ cup) or sunflower seeds or pepitas (or a mixture)
  • 20 g currants -sultanas or raisins (optional) (2 tbsp)
  • 1 red onion/s (small) halved and sliced or 4 spring onions, white part finely sliced
  • 1 red capsicum/s -thinly sliced
  • ½ bunch/s fresh coriander leaves -or parsley or mint leaves (or a mixture), leaves picked

Dressing

  • 30 ml extra virgin olive oil -extra virgin (2 tbsp)
  • 1 lime/s -juice (zest optional) or lemon juice
  • 5 g coconut sugar or rapadura (1 tsp)
  • 1 tsp ground cinnamon
  • ½ tsp ground cumin
  • Sea salt and freshly ground black pepper -to taste
  • ¼ tsp ground ginger (optional)
  • chilli flakes -to taste (optional)

Instructions

  • Lightly toast the nuts and/or seeds under a slow grill (watch carefully so as not to burn). Mix all salad ingredients together in a serving bowl.
  • Add all of the dressing ingredients to a small jar, make sure the lid is on tightly and shake well to combine. Toss the dressing through the salad just prior to serving.

Store

  • Store in an airtight container in the fridge.

Notes

Low-fructose

Use stevia or rice malt syrup as a sweetener in the dressing (to replace the rapadura or coconut sugar) and omit the dried fruit.

Nut-free

Omit the nuts and just use seeds.

Onion-free

Replace the onion with 5 thinly sliced radish. 

Fructose friendly

Omit the dried fruit and replace the sugar with rice malt syrup. 

Add beetroot

Add a small peeled and grated beetroot to this salad for more nutrition and extra deliciousness.

Fussy kids

Finely chop the coriander, parsley or mint leaves (or omit). A grated apple may help fussy eaters enjoy this salad even more.

Make a meal of it

Add some grilled meat, boiled or poached eggs or tempeh. Feta or goat cheese works well too!
 
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.
 

I'd love to receive your feedback and comments. Please post your comments below!

 

Lemon Macadamia Cookie

| After School Snacks, Baked Sweets

This Lemon Macadamia Cookie recipe is a delicious, healthier alternative to any store-bought cookie, perfect for a quick snack or treat. The combination of zesty lemon and rich macadamia nut oil gives these cookies a burst of flavour and a light, chewy texture. They’re easy to make and naturally gluten-free, dairy-free, grain-free, egg-free and low fructose making them a great option for everyone.

This recipe is a personal favourite – they are so quick to make and taste just divine. However a warning is appropriate…you will not stop at one (at least I can’t)!

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 macadamia nut oil is a very stable, primarily monounsaturated fat with an impressive fatty acid and mineral profile.  It adds a delicious, buttery flavour to the mix too. Lemon zest is a concentrated source of vitamins, minerals, antimicrobial and antioxidant compounds.

Ingredients

The blend of almond flour (meal), macadamia nut oil, vanilla extract and a touch of lemon juice and zest creates a delightful balance of nutty and zesty flavours. You can choose between rice malt syrup, honey, or maple syrup as your sweetener, adjusting it to suit your preferred level of sweetness.

How to make Lemon Macadamia Cookie

Line a baking sheet (tray) with baking paper (parchment paper). Then simply combine all ingredients in a large bowl or food processor, form the cookie dough into balls, flatten and cook until golden brown. These cookies have a super short prep time (just 10 minutes) and are perfect for when you’re craving something homemade but don’t want to spend hours in the kitchen. If you own a Thermomix, we’ve also included Thermomix instructions for this recipe.

Serving suggestions and how to store

These refined sugar free cookies are best enjoyed fresh out of the oven (once cooled a little as they firm up as they cool down) but store beautifully in the fridge or freezer, making them a great make-ahead option. Enjoy them with a cuppa or as a sweet treat in lunchboxes or after school.

Vary Lemon Macadamia Cookies to suit

This Lemon Macadamia Cookie recipe is already gluten-free and dairy-free. For a low-fructose option, use brown rice syrup as your sweetener. Vegans can easily substitute with rice malt or maple syrup to keep the recipe plant-based. Adjust the sweetness to your taste for a cookie everyone can enjoy.

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

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

This lemon macadamia cookie recipe is so quick to make and taste divine. They are gluten-free, dairy-free, grain-free and fructose free. Try stop at one!
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5 from 3 votes

Lemon Macadamia Cookie

This Lemon Macadamia cookie recipe is gluten-free and dairy free and are just so delicious. They are easy to make and also freeze really well too. 
Prep Time10 minutes
Cook Time15 minutes
Total Time25 minutes
Course: Snack
Servings: 12 cookies

Ingredients

  • 150 g almond meal (1¼ firmly packed cups) 
  • 55 g macadamia or coconut oil (¼ cups) - melted
  • 85 g rice malt syrup, honey or maple syrup (¼ cup approx.)
  • 1 tsp vanilla -powder, extract or essence
  • 1 lemon/s -finely grated zest of whole lemon plus 1 tbsp juice (very important or they will spread)
  • 12 macadamia nuts (optional) to finish

Instructions

  • Preheat your oven to 150℃/300°F (fan-forced).
  • In a mixing bowl or food processor, combine all of the ingredients above until well combined (if using a Thermomix, mix 5-10 seconds, speed 5).
  • If the dough feels too moist or oily, add more almond meal until it is thick and comes together easily.
  • Roll tablespoons of the mix with wet hands or just drop blobs onto a tray lined with baking paper.
  • Flatten with and top with a macadamia nut.
  • Bake for 15 minutes or until just starting to brown lightly on top. 
  • Allow to cool on the tray (they will firm up as they cool). Enjoy!

Store

  • Airtight in the fridge or freezer.

Notes

Low-fructose

Choose brown rice syrup as your sweetener.

Vegan

Choose rice malt or maple syrup as your sweetener.

Nut-free

Sorry, this is not the recipe for you (but there are plenty of nut-free options on the website). 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 these beauties? I'd love your feedback in the comments below! 

Asian Noodle Soup (supercharged gluten and grain free version)

| Make-ahead Meals, Chicken, Freezable Meals, Soups

This Asian Noodle Soup is dairy-free, gluten-free and grain-free and one of the most nutritious and nourishing meals about. When the weather is hot and humid as it is at this time of year, I often crave a simple soup. Not a heavy chunky or blended soup but an Asian style spicy broth.

As I like to make everything I feed my family as nourishing and tasty as possible, I’m always looking for new and interesting ways to do so. So here it is and as always, with lots of versions to suit your taste and dietary requirements.

Health benefits

Starting with bone broth, the most nourishing  ‘super food’ and digestive tonic of all. For all you need to know about bone broth and how to make it click here. Next is one of my favourite ingredients – rehydrating and mineral rich coconut water! For why it is so very nutritious, click here. A good dose of protein (about 35-40 grams per serve) and stacks of vegetables…what more could you ask for from a meal?

Ingredients

The mix of fresh ginger, garlic, fish sauce, and kaffir lime leaves adds incredible depth to the broth. Whether you use zucchini noodles or opt for rice noodles, this recipe is super versatile. You can adjust the noodles and vegetables to suit your preferences or dietary requirements. I love this made with bok choy or baby spinach, shiitake mushrooms, broccoli and snow peas or beans)

How to make this

Start by simmering your chicken in a delicious broth of chicken stock, ginger, garlic, red onion, and kaffir lime leaf. Once cooked, shred the chicken and set it aside. Add your vegetables, noodles, and coconut water to the broth, bringing everything to a simmer before seasoning with lime juice, fish sauce, and chilli to taste. Divide the broth, chicken, and veggies between bowls and garnish with fresh herbs for a refreshing finish.

Serving suggestions and how to store

Serve this soup steaming hot with fresh chilli and a generous handful of Vietnamese mint, Thai basil or coriander (cilantro). If you have any leftovers, store them in an airtight container in the fridge or freezer for a quick and easy meal later. It’s perfect for meal prep!

Vary this to suit your dietary needs

For a gluten-free version, opt for gluten-free noodles, or go grain-free with zoodles or konjac noodles. Vegetarians can swap the chicken for tofu or egg, and vegans can add extra mushrooms and tempeh, using a vegetable broth and sea salt in place of fish sauce.

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

Asian Noodle Soup
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4.84 from 6 votes

Asian Noodle Soup - (supercharged gluten and grain free version)

This Asian noodle soup is the perfect comfort dish when you're craving something nourishing and delicious. Loaded with fresh veggies, tender chicken, and the unique balance of coconut water and lime, it’s a simple and wholesome meal that’s perfect for any time of year. Plus, you can easily tweak the ingredients to suit your dietary needs.
Prep Time15 minutes
Cook Time15 minutes
Total Time30 minutes
Course: Soup, Main Course
Servings: 4

Ingredients

  • 400 ml chicken broth or stock -or chicken stock
  • 330 ml coconut water
  • 1 tbsp ginger root -peeled and finely grated
  • 2 clove/s garlic -peeled and finely sliced
  • 1 red onion/s -peeled, halved and finely sliced
  • 1 tbsp fish sauce
  • 1 kaffir lime leaf (optional but recommended)
  • 500 g chicken thigh or breast
  • 2-3 cup/s vegetables (I've used sliced carrot, broccoli florets, shitake mushrooms, snow peas)
  • 200 g noodles (of your choice) (I used a mix of zucchini noodles and a small pack of konjac noodles which are grain free and very much like a rice noodle, available in the health section of the supermarket or health food shops).  You could also use rice noodles which are available in the Asian section of the supermarket.
  • 1 lime/s -juice
  • 1 red chilli/s -or chilli flakes, to taste
  • ¼ bunch/s fresh Vietnamese mint leaves -or regular mint, coriander leaves and Thai basil are delicious (but optional)

Instructions

  • In a medium size pot, add the broth, ginger, garlic, red onion, kaffir lime leaf and fish sauce and bring to a slow simmer.
  • Drop in your chicken and simmer until the chicken is cooked through. Remove the chicken to a plate and shred or slice. Set aside.
  • Now add your vegetables and simmer for a few minutes until they are just starting to soften. If you are using zucchini noodles, add these now too.  
  • Add the coconut water and lime juice and bring back up to a simmer and take off the heat immediately.
  • Taste it and make sure it has a nice balance of sweetness (from the coconut water), saltiness from the fish sauce and sour from the lime juice. Adjust any of the flavours if needed.
  • In a deep bowl place your rinsed and drained konjac noodles (or softened rice noodles). Pour over the broth and divide your vegetables and chicken (returning any juices from cutting) between the bowls.  
  • Garnish with chilli and fresh Asian herbs.

Tip

  • You can also make this using left over cooked chicken. If you do this you can skip the second stage of the method.

Make ahead

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

Store

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

Notes

Gluten-free

Choose a gluten-free noodle.

Grain-free

Choose a grain-free noodle like zoodles.

Coconut-free

Replace the coconut water with more broth.

Vegetarian

You can substitute the chicken with egg (I'd make a thin omelette and add that sliced) and replace the fish sauce with a good pinch of sea salt. Use a vegetable broth to replace the chicken broth.

Vegan

Add extra mushrooms and tempeh and replace the fish sauce with a good pinch of sea salt. Use a vegetable broth to replace the chicken broth.

Onion and garlic-free

Replace the onion and garlic with an extra 2 cm piece of ginger.
 

Like this recipe or have a question? Post in the comments below.

Healthy Mayonnaise Recipe (and loads of ways to use it)

| Dips, Sauces and Dressings, Staples

Mayonnaise is a fabulous and versatile condiment to have in the fridge. In this post I’m going to discuss why this homemade healthy mayonnaise recipe is good for you, give you a recipe and of course several variations and ways for using it.

Once I learned just how damaging vegetable oils are, mayonnaise was the one food I just couldn’t find that was made with an oil I was happy to ingest (or expose my kids to). I had periodically made mayonnaise in the past, but like any busy mum, sometimes the little things have got to give, and that was often mayo.

At the end of the day, it does only take 5 minutes to make and should last 7-14 days (the fresher your egg yolks, the longer it will last so perhaps go by their expiry date). According to Sally Fallon, from “Nourishing Traditions”… if you stir a tablespoon of whey into your homemade mayonnaise, and leave it out of the fridge for about 7 hours, then refrigerate it, it will last for a couple of months (and provide a dose of probiotics too).

*Since writing this post there are a few store bought brands that are free of vegetable oils – Gevity Good Guts Mayo and also Undivided Food Co make a great mayo and aioli. 

So why you should avoid shop bought varieties and make your own ‘healthy’ mayo?

Let’s start with the cheap and nasty vegetable oils (technically seed oils) most mayo’s are made with. I’ve spoken already extensively about why vegetable oils are dangerous to our health (catch up on why here).

I am yet to find a mayonnaise made with any of the oils I feel happy ingesting – that is extra virgin olive oil, macadamia nut oil or avocado oil (if you have please let me know). Also, commercial mayonnaise has become a dumping ground for sugar with many ‘lite’ or ‘low fat’ varieties containing as much sugar as a can of Coke. Once more, to  allow for storage, commercial mayo’s are pasteurised to destroy bacteria (good and bad).

Home made mayo on the other hand provides a good dose of healthy fat, a little protein and if you choose to ferment it (by adding whey), some probiotic digestive support too. More on how to source whey HERE.

Ingredients

You’ll need one egg yolk, dijon mustard, lemon juice (or apple cider vinegar), your preferred oil (like olive or macadamia oil), sea salt, and black pepper. Optional ingredients include whey for added probiotics or garlic to turn it into aioli. Remember you oil will take on the flavour of the oil you use, so choose and oil you enjoy the flavour of.

How to make this healthy mayonnaise recipe

In a food processor, mix the egg yolk, mustard, lemon juice, and seasoning. Slowly drizzle the oil in while the processor runs, ensuring it emulsifies properly. If your mayo separates, don’t worry—just start over with a new egg yolk and reintroduce the mixture slowly.

To make mayonnaise with an immersion blender, start by placing the egg yolk, mustard, lemon juice (or vinegar), salt, and pepper into a tall, narrow container. Pour the oil on top but don’t stir. Insert the immersion blender all the way to the bottom of the container, then turn it on and hold it still for about 10-15 seconds until the mayonnaise starts to form. Once it begins to emulsify, slowly lift the blender upwards, blending the remaining oil until smooth and creamy. Adjust seasoning to taste and your homemade mayo is ready!

Ways to use your homemade mayonnaise

  • I often use it to bind boiled egg or tuna in my kids sandwich, sushi or fresh spring rolls.
  • As a salad dressing.  Nothing like a good old coleslaw or potato salad made with real mayo (my Middle Eastern Potato salad is the bomb if you’d like the recipe, click here).  I also mix a tablespoon of mayo with the zest and juice of one lemon to dress salads.  This is especial nice over roast or steamed vege salads.
  • Mix it with pesto to make a creamy dipping or pasta sauce.
  • Make a tartare sauce – mix in lemon zest and diced caper berries for a delicious fish sauce.
  • Serve with a baked potato.

How to store this healthy mayonnaise recipe

Keep it in an airtight container in the fridge, and it should last up to 14 days, depending on the freshness of the eggs. For an even longer shelf life, ferment it by adding whey.

Vary this to suit your dietary needs

For a vegan version, try this Cashew Cream recipe (savoury version). You can also add roasted garlic for a delicious aioli, or blend in pesto for a creamy dip. If you’re out of mayo, Greek yogurt or labne can be a fantastic substitute!

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.

Mayonnaise
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3.40 from 5 votes

Healthy Mayonnaise Recipe (and loads of ways to use it)

Homemade mayonnaise is a quick and easy condiment that not only tastes better than store-bought but also gives you control over the ingredients. With just a few pantry staples, you can whip up a healthier version that’s free of questionable oils and excess sugar. Once you make your own mayo, you'll never look back!
Prep Time10 minutes
Total Time10 minutes
Course: Side Dish
Servings: 1 cup

Ingredients

  • 1 egg/s -room temperature, yolk separated from the white
  • 1 tsp dijon mustard
  • 1 tbsp lemon juice -or apple cider vinegar
  • 250 ml oil of choice (1 cup) extra virgin olive oil or macadamia nut oil (remember the mayo will take on the flavour of the oil you choose to use)
  • Sea salt and freshly ground black pepper -to taste
  • 1 tbsp whey (optional), link to whey above.
Metric - US Customary

Instructions

Make with a food processor

  • In a food processor mix the egg yolk, mustard, lemon juice or vinegar, seasoning and whey (if you choose to).
  • Whilst the blade is moving, begin to add your oil in a very slow trickle over the next 4-5 minutes.
  • If you add it too fast the mayonnaise will separate. If this happens, remove the split mix into another jug.  Put another egg yolk into your processor and very gradually add the split mixture, drop by drop.  This should salvage it.
  • You can also beat by hand, though it's best to have someone else pouring the oil as you beat.

Thermomix

  • Measure out your oil into a clean jar that you will use for storing the mayonnaise. Insert butterfly into your thermomix bowl.
  • Add egg yolk, mustard, lemon juice, seasoning and whey (if using) into thermomix bowl. Blend 10 seconds, speed 4, MC on.
  • Turn the MC upside down in the lid. Put the thermomix onto speed 4, and over the next 3 minutes, slowly drizzle the oil over the MC so that the oil drips into the bowl.

Make with an immersion blender

  • Start by placing the egg yolk, mustard, lemon juice (or vinegar), salt, pepper and whey if using into a tall, narrow container.
  • Pour the oil on top but don't stir. Insert the immersion blender all the way to the bottom of the container, then turn it on and hold it still for about 10-15 seconds until the mayonnaise starts to form.
  • Once it begins to emulsify, slowly lift the blender upwards, blending the remaining oil until smooth and creamy. Adjust seasoning to taste and your homemade mayo is ready!

Store

  • Store in an airtight container in the fridge. The shelf life of this mayonnaise will depend on the freshness of the egg you have used so check the use-by date on the carton. If a freshly collected backyard chook egg, you can probably allow 4 weeks.

Notes

Egg-free and vegan

Jo from Quirky Cooking has that covered, find the fabulous recipe here.

Garlic Aioli

Mix in crushed garlic or I prefer roasting a clove and squeezing the delicious mushy centre into my mayo.

If you don't have any ready-made, you might like to substitute with...

Natural or Greek yoghurt or labne is my favourite mayo substitute when I need to make one of the above but haven't any mayo ready to go.

 

Any questions or ways you use mayonnaise? Love you to post a comment below...

Sweet Labne – a healthy and fast dessert recipe

| No-bake Sweets, Desserts

This Sweet Labne recipe (labneh) is a delicious and refreshing Middle Eastern-inspired dish that’s perfect for dessert or a light snack. The combination of creamy labne, fragrant rose water, and the crunch of pistachios creates a beautiful mix of flavours and textures. It’s a super simple dish that feels indulgent without being overly sweet. It is also a lovely way to finish off a meal with a little digestive boost.

I see this as somewhere between a dessert and a cheese board…and something I often serve at a dinner party. Don’t underestimate the simple things in life. This delicious dessert is a real crowd pleaser.

Labne is basically strained yogurt (or greek yogurt). You can buy labne from some supermarkets or specialty stores or you can make it by simply straining yogurt through a cheesecloth (or muslin cloth). For more on why labne (yoghurt cream cheese), how it is beneficial to your health and a recipe for how to make it, click HERE. It is fabulous as either a sweet dish like this, or a savoury dish.

Health benefits

This dish offers a lovely balance of probiotics for gut health and protein from the labne, healthy fats from the pistachios, and natural sweetness from the syrup and fruit. It’s a light and nourishing treat that can easily fit into various dietary preferences.

Ingredients

You’ll need labne, your choice of syrup (rice malt, honey, or maple), rose water, ground cardamom (optional), pistachio nuts, and fresh fruit like figs, apples, or strawberries for garnish. For added texture, serve with bread or biscotti.

How to make this sweet labne recipe

In a small bowl, combine your syrup, rose water, and cardamom. Drizzle this over the labne, then garnish with fresh fruit slices and a sprinkle of pistachios. Serve as is or pair it with bread or biscotti for an extra crunch.

Serving suggestions and how to store

Serve this sweet labne chilled, either on its own or alongside some sourdough or gluten-free bread. It also pairs wonderfully with biscotti. Store any leftovers in the fridge for up to 2 days.

Vary this sweet labne recipe to suit your needs

For a low-fructose option, use rice malt syrup and low-fructose fruits like berries. If you need a gluten-free option, skip the bread or serve it with gluten-free shortbread. For a nut-free version, simply omit the pistachios or replace them with toasted pepitas. You can also keep it super simple by drizzling your favorite syrup over the labne—cinnamon or vanilla are great flavour boosters!

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

Sweet labne
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Sweet Labne - a healthy and fast dessert recipe

A delicious dessert, this sweet labne is really quick and easy to make. Perfect for a no fuss end to a big meal. 
Prep Time10 minutes
Total Time10 minutes
Course: Dessert
Servings: 2

Ingredients

  • 250 g labne (either one large piece or individual balls)
  • 2 tbsp rice malt syrup, honey or maple syrup
  • 1 tbsp rose water *
  • ½ tsp ground cardamom (optional)
  • 1-2 tbsp pistachio nuts -shelled, raw and unsalted
  • fresh fruit -to garnish (figs, sliced apple, pear, nashi pear, strawberries)

Instructions

  • In a small bowl mix, the syrup rose water and optional cardamon. Drizzle over the labne and garnish with slices of fruit and pistachios.
  • Serve as is, or with thin slices of french sourdough, sprouted bread, crust in or even almond biscotti.

Notes

Low-fructose

Use rice malt syrup as your sweetener and serve with a low-fructose fruit (berries).

Gluten-free

Serve as is or with a gluten free shortbread.

Nut-free

Serve without nuts or replace with toasted pepitas.

Even more simple

You can simply drizzle the labne with your preferred syrup. Cinnamon and vanilla are lovely additions too. Any nut will do too so get creative!
 
*You will find rose water at gourmet delis, some health food shops or Middle Eastern supermarkets.
 

Love your thoughts and feedback on this simple dessert or snack? Post them below.

 
 

Raw Strawberry Cheesecake (vegan)

| No-bake Sweets, Desserts

Valentines Day is upon us, so I thought I’d share this easy to prepare low-fructose, gluten free raw vegan strawberry cheesecake.  Nothing says I love you like chocolate and strawberries…or this delicious, healthy dessert.

This vegan Raw Strawberry Cheesecake is a no-bake dessert that’s not only delicious but also super easy to whip up. With a nutty, chocolatey base and a creamy strawberry filling, it’s the perfect summer treat. Whether you’re hosting guests or treating yourself, this cheesecake is sure to impress. It’s also dairy-free, gluten-free and grain-free and suitable for vegan and paleo diets.

A treat that is also nourishing!

Yep, this is so healthy, you serve it up to your loved one for breakfast! The base is a combination of nuts and flaxseed for healthy oils, minerals and fibre. The cacao contributes antioxidant rich chocolate flavour and the coconut products are antimicrobial, anti-inflammatory and healing to the digestive system. The filling is a dairy free combination of cashew nuts (more essential minerals, protein, fats and fibre), highly nutritious coconut water and antioxidant-rich strawberries.

Ingredients

Hazelnut meal, flaxseed, cacao powder, desiccated coconut, coconut oil, rice malt syrup (or honey or maple syrup) for the crust. Raw cashews, fresh strawberries, chia seeds, vanilla extract, and coconut water form the cheesecake filling ingredients. This all comes together to create a luscious, refined-sugar-free raw dessert that tastes amazing.

How to make this vegan cheesecake

Start by preparing the base, mixing together your hazelnut meal, flaxseed, cacao, and coconut with coconut oil and sweetener until it forms a sticky dough. For the filling, blend soaked cashews, strawberries, chia seeds and coconut water in a blender or food processor  until it has a smooth, creamy texture. Layer the chocolate base in glasses, top with the creamy strawberry mixture, and chill until set! If you own a Thermomix, we’ve also included Thermomix instructions for this recipe.

Serving suggestions and how to store

Serve this raw cheesecake chilled, garnished with fresh strawberries or even some shaved dark chocolate for an extra indulgence. To make it extra decadent you could whip up some coconut cream to serve too. Store any leftovers in an airtight container in the fridge for up to 3 days.

Vary this raw strawberry cheesecake to suit

Substitute hazelnut meal with almond meal or swap cashews for macadamias for a different twist. If you’re vegan, stick to using maple syrup or rice malt syrup as your sweetener for a completely plant-based dessert. Check out the variations below the main recipe for tips on how to adapt it to your specific dietary needs.

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

Vegan Strawberry cheesecake
Print Recipe
5 from 2 votes

Raw Strawberry Cheesecake

This Raw, vegan Strawberry Cheesecake is a simple, healthy dessert that is sure to become a crowd pleaser. 
Prep Time15 minutes
Chill1 hour
Total Time1 hour 15 minutes
Course: Dessert
Servings: 4 small serves

Ingredients

Base

  • 80 g hazelnut meal (½ cup)
  • 15 g flaxseed (2 tablespoons) ground
  • 15 g cacao powder (2 tablespoons)
  • 15 g desiccated coconut (2 tablespoons)
  • 30 g coconut oil (2 tablespoons)
  • 65 g rice malt syrup, honey or maple syrup (3 tablespoons)

Strawberry cream filling

  • 150 g raw cashew nuts (1 cup) raw and soaked for 2-3 hours in water and drained
  • 150 g fresh hulled strawberries (the more flavoursome the strawberries, the better this will be)
  • 1 tbsp chia seeds -preferably white
  • 1 tbsp rice malt syrup, honey or maple syrup
  • 1 tsp vanilla -powder, extract or essence
  • 3 tbsp coconut water

Instructions

For the base

  • In a bowl or food processor, combine your hazelnut meal, flaxseed meal, raw cacao and coconut. If using a Thermomix, 30 seconds speed 6.
  • Add the coconut oil and rice malt syrup and mix until well combined and the mixture holds together when pressed. If using a Thermomix, 20 seconds, speed 4.

For the filling

  • Process the soaked (drained) cashews until smooth and creamy. If using a Thermomix, 1 minute speed 6 (scraping the sides).
  • Add the strawberries and process again. If using a Thermomix, 10 seconds speed 6.
  • Add the chia, vanilla, and  coconut water and process until smooth. If using a Thermomix, 10 seconds speed 6.
  • Assemble in a small glass by pressing the chocolate base into the glass and top with the strawberry cream.
  • Chill until set, garnish with heart shaped strawberry halves and serve immediately.

Store

  • Store in an airtight container in the fridge.

Notes

Another nut combo

You can sub the hazelnut meal for almond meal and macadamia nuts can sub the cashew nuts

Vegan

Choose rice malt or maple syrup as your sweetener.
 

I love to receive feedback on all of my recipes and posts.  You can leave your comment below...

Berry Nice Brownies (sweet potato brownie)

| Healthy Lunchbox, Baked Sweets, Desserts

These gluten and grain free brownies aka ‘Berry Nice Brownies’, are made with sweet potatoes, and are a deliciously fudgy treat with a secret healthy twist. Packed with natural sweetness from sweet potatoes and optional bursts of berries, they’re the perfect delicious indulgence that your family will love—especially when served warm with cream and fresh berries. They are SO easy to make and being nut-free they are perfect for school lunchbox treats too. They just taste so good, check out the comments below, I’m not the only one who loves this recipe.

Most sweet potato brownies require cooked sweet potato puree – but this recipe uses grated raw sweet potato which eliminates the more time consuming step of cooking the sweet potato and pureeing it, making these a whole lot quicker to make than many sweet potato brownie recipes!

Health benefits

Using sweet potato as the base, these brownies provide a wholesome protein and fibre rich alternative to traditional recipes. Sweet potatoes are nutrient-dense and naturally sweet, making them a great way to reduce refined sugars while still enjoying a moist, chocolatey treat. This easy to make brownie is full of nutrition including about 2.5 grams protein per serve.

Ingredients in these gluten and grain-free brownies

You’ll need raw grated sweet potato, butter or coconut oil, rice malt syrup or honey, eggs, vanilla, cocoa powder, coconut flour, and a handful of fresh or frozen raspberries (or cherries) to top it off. These ingredients come together to create a brownie that’s rich, moist, and full of flavour. 

How to make this healthy brownie recipe

In a large mixing bowl mix the grated sweet potato with melted butter, sweetener, eggs, and pure vanilla extract until smooth. Then, fold in the cacao, baking powder, and coconut flour. Pour the batter into a baking pan (tin) lined with baking paper (parchment paper), top with berries, and bake at 180℃ for 25 minutes. Let the brownies cool before slicing—they firm up and have a beautiful moist texture once chilled. If you own a Thermomix, we’ve also included Thermomix instructions for this recipe.

Serving suggestions and how to store

These paleo gluten and grain-free brownies are best enjoyed at room temperature or slightly warmed with a dollop of cream or coconut cream and fresh berries. Store them in the fridge for up to a week, or freeze them for later when you need a quick, satisfying snack or school lunchbox treat.

Vary these gluten and grain-free brownies to suit your dietary needs

For a low-fructose option, swap the sweetener for rice malt syrup. To make it dairy-free, use coconut or macadamia nut oil instead of butter. If you prefer a coconut-free version, replace the coconut flour with spelt flour. You can also experiment with other grated veggies like beetroot, carrot, or zucchini for a fun twist! Or add in half a cup of dark chocolate chips for a double choc chip brownie! For a sweet salty twist, add a pinch of sea salt.

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

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

 
Berry Nice Sweet Potato Brownies - These gluten and grain free brownies are a delicious, decadent treat with fructose, nut and dairy free versions too. Includes Thermomix method too.
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4.84 from 31 votes

Berry Nice Brownies

These Berry Nice Brownies are one of the most popular recipes on this website. They just tick every box, delicious, easy to make plus they contain a serve of veggies!
Prep Time10 minutes
Cook Time25 minutes
Total Time35 minutes
Course: Dessert, Snack
Servings: 12 slices

Ingredients

  • 200 g sweet potato/s (approx 2 cups) raw, peeled, grated & extra moisture squeezed from it
  • 125 g butter or coconut oil (½ cup) melted
  • 170 g rice malt syrup, honey or maple syrup (½ cup)
  • 2 egg/s (large sized)
  • 2 tsp vanilla -powder, extract or essence
  • 30-60 g cacao powder (¼-½ cup) unsweetened Dutch process or raw (the more you use, the richer the brownie)
  • 2 tsp baking powder
  • 1 tsp bicarbonate of soda
  • 2 tbsp coconut flour
  • 50 g raspberries (½ cup approx.) fresh or frozen or pitted cherries are lovely too (estimate about one berry per slice)

Instructions

  • Preheat your oven to 180℃/350°C (fan forced).
  • In a large bowl, blender or processor, mix together the sweet potato, butter or oil, sweetener, eggs and vanilla until combined.
  • Add the cacao, bicarbonate of soda and baking powder and combine.
  • Finally, stir in the coconut flour. Coconut flour absorbs a lot of liquid so you should only need the two tablespoons. Your batter should be the consistency of a very thick, airy (cake like) batter. Let it sit for a minute and if it still seems a little wet, add more coconut flour teaspoon by teaspoon.
  • Line a small slice tin (approx. 17 x 27cm in size) with baking paper.
  • Pour the batter into the tin and top with the raspberries or cherries (optional).
  • Bake for 25 minutes or until the centre is firm to touch or a skewer inserted comes out clean.  Cool completely before slicing. It will firm up once chilled.
  • Enjoy at room temperature or warm with double cream or coconut cream and fresh berries.

Thermomix Method

  • Preheat your oven to 180℃.
  • Grate your sweet potato, 5 seconds, speed 5. Place in a lined or fine sieve and press to remove the moisture (roughly)
  • Melt your butter or oil (if required) 1 minute, temp 90, speed 3.
  • Add back the sweet potato, sweetener, eggs, vanilla, and mix to combine 10 seconds, speed 4.
  • Add the cacao, bicarb and baking powder and mix 5 seconds, speed 3.
  • Add the coconut flour and mix 5 seconds, speed 3. Coconut flour absorbs a lot of liquid so you should only need the two tablespoons. Your batter should be the consistency of a thick, airy (cake like) batter. Let it sit for a minute and if it still seems a little wet, add more coconut flour teaspoon by teaspoon.
  • Continue from point 6 above.

Store

  • Store in the fridge in an airtight container or you can also freeze them.

Notes

Low-fructose

Sweeten with rice malt syrup.

Dairy-free

Use macadamia nut oil or coconut oil rather than butter.

Coconut-free

Replace the coconut flour with double the amount of spelt flour.

Another vegetable

I've also substituted the sweet potato with grated beetroot, carrot, zucchini or pumpkin - all equally delicious.

No berries

My son has recently decided he doesn't like fruit cooked into anything (kids!!) so these are now no longer 'berry nice' and simply 'very' nice brownies! Feel free to leave the berries off if you'd rather. 
 
 "OMG OMG OMG....just stumbled across your recipe in Haven magazine last night for "Berry Nice Brownies"....made them tonight and they were a HUGE hit for my hubby's birthday - kids and husband LOVED it ! Yum !!! So pleased I found your site !!"
Mish's Thermie Gold Coast
 
 

These are a favourite in our household, how about yours? Love to hear your feedback in the comments below (if you could rate this recipe that would be fabulous too).

Hazelnut Chai Spice Cookies

| After School Snacks, Baked Sweets

These Hazelnut Chai Spice Cookies are the perfect blend of warm, cozy spices and nutty goodness. They’re a simple, wholesome treat you can whip up in no time, making them a great snack or treat option. With flavours of cinnamon, cardamom, and ginger, these cookies are ideal for the colder months or whenever you crave something warming.

They are also gluten-free, dairy-free, grain-free, egg-free and low fructose. They only take minutes to make and are the perfect after school snack or weekend treat for the kids.

Health benefits

Made with hazelnut meal and natural sweeteners, these cookies offer a nutrient-dense alternative to traditional treats. The hazelnuts are a rich source of protein, essential fats, and fibre. They also contain antioxidants and many minerals. The coconut oil is so very nourishing. The cinnamon stabilises blood sugar levels for a sustained release of energy. The ginger and cardamon are warming spices that support digestion.

Ingredients

You’ll need hazelnut meal, coconut oil, rice malt syrup or honey, vanilla extract, cinnamon, cardamom, ground ginger, and a bit of tea or water to bring it all together. This mix creates a rich, spiced flavour profile with a chewy texture.

How to make Hazelnut Chai Spice Cookies

In a medium bowl or food processor, combine all the ingredients until well mixed. Roll tablespoons of the mixture into balls and place them on a baking sheet (tray) lined with baking paper (parchment paper). Flatten each one with a fork and sprinkle a little extra cinnamon on top if you like. Bake at 150℃ for around 15 minutes until golden. They firm up as they cool.

Serving suggestions and how to store

These cookies are best enjoyed fresh out of the oven (once cooled) but can be stored in an airtight container in the fridge or freezer. They make a great addition to your afternoon tea or as a sweet treat any time of day.

Vary these Hazelnut Chai Spice Cookies to suit your needs

To make these Hazelnut Chai Spice Cookies low-fructose, opt for brown rice syrup instead of honey. For a vegan option, choose rice malt or maple syrup as your sweetener. You can even throw in some cacao nibs or dark chocolate for a chai-spiced chocolate twist! No hazelnut meal? Almond flour or meal works just as well.

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

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

Hazelnut Chai Cookie
Print Recipe
5 from 5 votes

Hazelnut Chai Spice Cookies

The chai and hazelnut flavours in this Hazelnut Chai Spice Cookies are a match made in heaven. They are easy to make and really delicious!
Prep Time10 minutes
Cook Time15 minutes
Total Time25 minutes
Course: Snack
Servings: 12 cookies

Ingredients

  • 150 g hazelnut meal (1¼ firmly packed cups)
  • 55 g coconut oil (¼ cups) melted if solid
  • 85 g rice malt syrup or honey (¼ cup approx.)
  • 1 tsp vanilla -powder, extract or essence
  • 1 tsp ground cinnamon
  • 1 tsp ground cardamom
  • ½ tsp ground ginger
  • 1 tbsp tea -or water (this is important or they will spread)

Instructions

  • Preheat your oven to 150℃/300°F (fan-forced).
  • In a mixing bowl or food processor, combine all of the ingredients above until well combined (if you have a Thermomix mix 5-10 seconds, speed 5).
  • Roll tablespoons of the mix in your hands and place them onto a tray lined with baking paper (parchment paper).
  • Flatten with the back of the fork. Sprinkle a little extra cinnamon on top (optional).
  • Bake for 15 minutes or until starting to brown on top.

Store

  • In an airtight container in the fridge or freezer.

Notes

Low-fructose

Use the brown rice syrup, not honey.

Vegan

Choose rice malt or maple syrup as your sweetener.

Choc-Chip Chai

Add cacao nibs or a piece of dark chocolate. SO yum!

No hazelnut meal?

You can use almond meal instead.

Coconut-free

Replace with macadamia nut oil.
 

I love these cookies, I hope you do to? As always I'd love your feedback. Please post a comment or rate this recipe below.

Turkey Lemon Feta Mini Meatballs, Baby Burgers or Sausage Rolls

| Budget Friendly, Make-ahead Meals, Chicken, Freezable Meals, Healthy Lunchbox, After School Snacks, Savoury Snacks

These Turkey Lemon Feta Mini Meatballs, Baby Burgers or Sausage Rolls are the ultimate versatile dish for any occasion. Whether you’re packing a healthy lunchbox, hosting a party, or simply looking for a quick family dinner, this recipe has you covered with three tasty options in one. I often make these for my kids parties – they go down really well with kids and adults alike.

These are a high-protein meal or snack and a really tasty way to ‘hide’ extra nourishment in the form of vegetables. They can be pre-prepared, frozen and leftovers are fabulous for school lunch boxes too.

Health benefits

Packed with protein rich turkey, fibre packed veggies, and the tangy flavour of lemon and feta, this recipe is a nutritious alternative to traditional meatballs or sausage rolls. By using quality ingredients, you’re ensuring a meal that’s not only delicious but also full of natural goodness.

Ingredients

The recipe features turkey mince, fresh garlic, red onion, and a mix of finely grated carrot and zucchini for added moisture and nutrition. Mint or parsley, lemon zest, and crumbled feta add a burst of fresh flavour, while fresh breadcrumbs help bind everything together. Simple seasonings like salt and pepper tie it all together.

How to make these turkey meatballs, hamburgers or sausage rolls

Start by mixing all the ingredients in a large bowl or food processor until well combined. Choose your preferred option—whether mini meatballs, baby burgers, or sausage rolls—and follow the specific cooking instructions for each. Bake, grill, or roll as needed, and you’ve got a versatile dish ready to serve.

Serving suggestions and how to store

Serve the mini meatballs with pasta, in wraps, or with vegetable sticks for a kid-friendly lunchbox option. The baby burgers are perfect for parties or a casual weekend lunch, while the sausage rolls make an excellent snack or picnic food. Store leftovers in an airtight container in the fridge or freezer, and simply reheat when needed.

Vary turkey lemon feta sausage rolls, meatballs or burgers to suit your needs

For a gluten-free version, use gluten-free breadcrumbs and pastry. Dairy-free? Omit the feta or replace it with cashew nuts or nutritional yeast. If you’re avoiding eggs, leave them out, though the patties may be a bit softer. You can also swap turkey mince for chicken mince or pork mince, depending on your preference.

If you’re tired of searching the internet for lunchbox inspo, look no further than my best selling ebook ‘The Well Nourished Lunchbox.’ It’s all the inspiration you’ll ever need to pack a delicious, whole foods lunchbox, quickly and easily!

For more healthy sausage roll recipes, click HERE.

Turkey meatballs, burgers, sausage rolls
Print Recipe
4.80 from 20 votes

Turkey, lemon and feta mini meatballs, baby burgers or sausage rolls

This delicious Turkey, lemon and feta combination can be made into meatballs, sausage rolls or hamburgers. Both adults and kids love this recipe - its my go to for parties and celebrations. 
Prep Time15 minutes
Cook Time30 minutes
Total Time45 minutes
Course: Main Course
Servings: 4

Ingredients

  • 500 g turkey mince (you can substitute chicken mince)
  • 1 clove/s garlic -finely chopped or crushed
  • 1 red onion/s (small) peeled and finely diced
  • 2 tbsp fresh mint leaves (finely diced) or parsley leaves
  • 1 carrot/s -finely grated
  • 1 zucchini/s -finely grated
  • 1 egg/s -lightly beaten
  • 1 lemon/s -zest
  • 30 g fresh breadcrumbs (¼ cup) see below for gluten-free
  • 100 g feta cheese -crumbled or cubed (see below for dairy free)
  • Sea salt and freshly ground black pepper

Instructions

  • In a large mixing bowl or food processor, simply mix all of the ingredients together until they are combined well.
  • Then choose your preferred dish  from the options below.
  • Sometimes, I'll use half of the mix for sausage rolls and the other half, is made into meatballs for the next day's lunch boxes.

Thermomix Method

  • If you need to, make your breadcrumbs from a frozen slice of bread, 10 seconds, speed 6. Set aside.
  • Add your garlic, onion (halved), mint or parsley, carrot and zucchini (chunks) and chop, 10 seconds, speed 5.
  • Add the mince, breadcrumbs, egg, lemon zest, feta and seasoning and combine on reverse, 20-30 seconds, speed 3 (you may need to scrape the sides to help it along).

Mini-meatballs

  • Preheat your oven to 180℃/350°F (fan-forced).
  • With damp hands, roll small balls and place on a baking tray lined with baking paper.
  • Bake for 20-30 minutes or until cooked through and browning on top. Serve warm or cold.
  • I love these for the kids lunch box; either with a salad or vegetable sticks or as a wrap or fresh spring roll filler.
  • Alternatively, you could add a lovely tomato puree and serve over pasta - spaghetti and meatballs!

Baby Burgers

  • With damp hands, roll small balls and place on a baking tray lined with baking paper, then flatten with the back of a fork.
  • Place on a preheated BBQ or grill pan to cook.
  • Serve in little dinner rolls with the salad and sauce of your choice. They can be held together by running a toothpick through the centre if need be.
  • For a grain-free option, serve in lettuce cups, san chou bow style.
  • These make a delicious, healthy party food or a fast weekend lunch.

Sausage rolls

  • Preheat your oven to 180℃/350°F (fan-forced).
  • Beat one egg in a cup with a tablespoon of milk.
  • Take a sheet of all-butter puff or short crust pastry and cut it in half (or better still make your own pastry). Careme brand have a fabulous wholemeal spelt puff pastry that is my personal favourite. 
  • Place the mince mixture along the centre of each half. Brush one edge of the pastry with the egg wash and fold the pastry over the mince.
  • Place on a baking tray (seam side down). Top with a little more egg wash and sprinkle over sesame seeds.
  • Cut into approximately 5cm long rolls and bake for 20 minutes or until the pastry is golden brown. Serve warm.
  • Perfect party food or for a picnic or weekend lunch.

Tip

  • For green phobic kids, peel the zucchini and omit the parsley/mint (or just process it very finely so it can't be detected).

Make-ahead

  • Allow to defrost fully before re-heating/ cooking. Re-heat in a low oven until just hot.

Store

  • Store in an airtight container in the fridge or freezer. All options can be frozen either raw or cooked.

Notes

Gluten-free

Use gluten-free breadcrumbs, rice crumbs or quinoa flakes to bind. Use a gluten-free pastry for the sausage rolls and gluten free buns or lettuce cups for the baby burgers.

Dairy-free

Omit the feta or replace with chopped cashew nuts and/or a tablespoon of nutritional yeast.

Egg-free

Omit the egg altogether (they just aren't as firm).

Sesame-free

Omit the sesame seeds in the sausage rolls (you can sprinkle with poppy seeds instead)

Onion and garlic-free

Replace the onion and garlic with finely diced fennel (from half a small bulb) and a pinch of chilli flakes.

Chicken or pork

Also delicious with chicken or pork mince.
 

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

 

Turkey lemon feta meatballs

Summer Berry Spritz

| Drinks & Smoothies

This Summer Berry Spritz is a refreshing, hydrating drink perfect for hot days. Packed with the natural sweetness of berries and the subtle citrusy kick from lemongrass, it’s a light and delicious way to stay cool. Whether you’re enjoying a picnic or just need a quick refreshment, this spritz is your summer go-to.

Health benefits

The coconut water is nature’s power-ade, naturally hydrating and rich in electrolytes and I’ve written about its wonderful benefits here.  The berries are fabulous antioxidants and the lemongrass is antimicrobial.

Ingredients

You’ll need chilled coconut water, frozen mixed berries, fresh mint leaves, and some lemongrass stalks. These simple ingredients come together to create a delicious, hydrating beverage with minimal effort.

How to make Summer Berry Spritz

Divide the coconut water, fresh berries or frozen, mint, and lemongrass stalks between glasses. Once the berries start to soften, use the bruised end of the lemongrass to prod and release their flavours. Add more ice if needed and serve immediately for a cooling summer drink.

Serving suggestions and how to store

This spritz is best served fresh to enjoy the full flavour of the berries and herbs. If you have leftovers, you can store the mixture in the fridge for a few hours, but give it a good stir before serving. This spritz is perfect for outdoor gatherings or as a quick pick-me-up on a hot day.

Vary this to suit your dietary needs

If you don’t have lemongrass, lime wedges work just as well for a zesty twist. You can also recycle the lemongrass by steeping it in hot water to make a fragrant tea. Looking for a cocktail? Just add a shot of vodka for an instant summer-ready beverage!

Summer berry spritzer
Print Recipe
5 from 1 vote

Summer Berry Spritz

A refreshing, rehydrating summer mocktail or even cocktail, this Summer Berry Spritz is really delicious. 
Prep Time5 minutes
Total Time5 minutes
Course: Drinks
Servings: 4

Ingredients

  • 700 ml coconut water -chilled
  • 50 g frozen mixed berries (½ cup)
  • 4 sprigs fresh mint leaves
  • 4 stick/s lemongrass -washed and the fat end crushed and bruised (I just bash it with the rolling pin)

Instructions

  • Divide your ingredients between the glasses.
  • As the berries start to soften, prod them with the bruised end of the  lemongrass stalk. This realises the lovely flavours of both the berries and the lemongrass.
  • Add more ice if required and serve immediately.

Notes

No lemon grass?

You could substitute with quarters of lime.

Recycle

Waste not! Recycle the lemon grass by folding it up and placing in a plunger and cover with boiling water to make lemongrass tea.

Make a Cocktail

Add a shot of vodka for a refreshing, sugar-free summer cocktail.
 

Love your feedback on this refreshing little number! Post a comment. 

Healthy Chocolate Crackles Christmas Trees

| Holidays & Entertaining

This Healthy Chocolate Crackles Christmas Tree recipe are a fun and nourishing twist on the classic holiday treat! Inspired by a creative mum at my son’s prep party, I decided to make my own version using wholesome ingredients and a DIY cone-shaped mould. They’re perfect for festive gatherings (or even a birthday party) and guaranteed to be a hit with both kids and adults!

Health benefits

Made with puffed whole grains as opposed to the sugar ladened commercial rice bubbles, these make a great gluten-free and dairy-free treat. The coconut is super healthy for reasons I’ve written about HERE. Plus, the coconut oil and cocoa powder add a dose of healthy fats and antioxidants. If you opt for the grain-free version, you’ll be getting extra protein and fats from nuts, making this treat even more nourishing.

Ingredients

This healthy chocolate crackle recipe requires melted coconut oil, rice malt syrup or maple syrup, raw cacao powder, desiccated coconut (or shredded coconut), and puffed grains like brown rice or millet. You can easily switch things up with the variations below, including a grain-free option for those who prefer nuts or seeds.

How to make Healthy Chocolate Crackles

Start by warming the coconut oil and syrup in a saucepan over low heat, then stir in the cacao powder. Mix in your choice of puffed grain and coconut, then pack the mixture into a cone-shaped mould made from cardboard and baking paper. Freeze for about 15 minutes until firm, and once set, remove the mould and decorate your tree with festive decorations (I used fresh cherries)! Alternatively these can be packed into cupcake cases or into a muffin tray for a healthier twist on the party classic ‘chocolate crackles’.

Serving suggestions and how to store

Serve your Chocolate Crackle Christmas Trees right away or store them in the fridge until you’re ready to enjoy. They make a fun centrepiece, and the kids will love breaking them apart to enjoy the messy, delicious pieces (like you would a Ginger bread house). These also store well in an airtight container in the fridge for a few days, if they last that long!

Vary this to suit your dietary needs

To make this recipe grain-free, simply replace the puffed grain with toasted almond flakes. For a low-fructose option, use rice malt syrup as your sweetener. If you’re avoiding coconut, swap the coconut oil for raw cacao butter, and skip the desiccated coconut. You can also add a dash of peppermint essence for a minty twist on this classic treat!

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

Healthy Chocolate Crackle Christmas trees
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5 from 1 vote

Healthy Chocolate Crackle Christmas Trees

This Chocolate Crackle Christmas Trees looks tricky to make, though it's anything but.There's no special mould needed (it's quick and easy to make your own) and it's an impressive Christmas inspired treat.
Prep Time15 minutes
Cook Time5 minutes
Chill15 minutes
Total Time35 minutes
Course: Dessert
Servings: 1 high tree

Ingredients

  • 100 ml coconut oil
  • 3 tbsp rice malt syrup or maple syrup (more or less to taste, I used rice syrup)
  • ¼ cup/s desiccated coconut (optional)
  • 2-3 tbsp cacao powder (more cacao will make it more chocolatey)
  • 2 cup/s puffed grain I used puffed brown rice but it would work with millet, quinoa or activated buckwheat (or a mix).  See variations below for grain-free.
Metric - US Customary

Instructions

  • Over a gentle heat, warm the coconut oil and syrup until combined. Mix in the cacao powder. Now combine this in a large bowl with the puffed grain and coconut (or nut variation below).
  • To make your mould, roll a piece of thin card into a cone shape and stick together. Line this with baking paper and wrap a piece of foil around the tip of the cone (to stop any oil leaking out).
  • Now spoon the mixture into the cone. Every couple of tablespoons, I packed the mixture down into the mould using the end of a wet rolling pin.
  • Once done, lay on its side in the freezer until set (15 minutes or so).
  • Remove the card and baking paper, decorate with berries and cherries and serve immediately (or store in the fridge until ready to eat).

Notes

Grain-free

Replace the puffed grain with the same amount of toasted almond flakes or another chopped nut or seed.

Low-fructose

Use rice malt syrup to sweeten.

Coconut-free

Replace the coconut oil with raw cacao butter and omit the desiccated coconut.

Make it minty

Add peppermint essence or essential oil for a peppermint chocolate treat.
 

I'd love for you to spread the Christmas cheer and share this with a friend!

Pomegranate Maple Spiced Walnut Salad

| Vegetarian, Salads

This Pomegranate Maple Spiced Walnut salad recipe makes a simple yet fabulous edition to the Christmas table. Nothing screams Christmas to me like pomegranate. It lends such a beautiful colour, texture and flavour to a salad and really compliments traditional Christmas meats. Once more it is so very healthy and nourishing.

I am especially fond of this flavoursome fruit as I grew up with a pomegranate tree in my Nans backyard – in fact, not only did it provide much childhood nourishment, but also shade from the hot Perth sun. We had many Christmas celebrations under its canopy, so lots of nostalgia for me from these beautiful red pearls of sweet juice.

This salad is especially good for feeding a group because it can  be largely pre-prepared and simply assembled just prior to serving.

Health benefits

This Pomegranate Maple Spiced Walnut salad packs a punch with its mix of nutrient-rich greens, healthy fats from walnuts and olive oil, and a variety of vitamins and antioxidants from the pomegranate seeds. Plus, it’s light, fresh, and super satisfying.

Ingredients in this Pomegranate Maple Spiced Walnut Salad

You’ll need baby spinach, pomegranate seeds, soft goat’s cheese, and homemade candied walnuts for this salad. The candied walnuts are tossed in a mix of coconut oil, maple syrup, and spices, adding a delicious crunch. The dressing is a simple yet delicious blend of extra virgin olive oil and raspberry vinegar.

How to make this healthy, delicious pomegranate salad recipe

Start by making the candied walnuts—toss them in coconut oil, syrup, and spice, then bake on baking paper (parchment paper) for 15 minutes at 150°C. For the dressing, shake olive oil, raspberry vinegar, and seasoning in a jar. When you’re ready to serve, place the spinach in a large salad bowl, drizzle over the dressing and toss, then top with candied walnuts, pomegranate seeds and goat’s cheese.

Serving suggestions and how to store

This Pomegranate Maple Spiced Walnut salad recipe is best served fresh, but you can prep the walnuts and dressing in advance to save time. Store the walnuts in an airtight container and the dressing in the fridge. If you have leftovers, keep them chilled and enjoy them within a day or two.

Vary Pomegranate Maple Spiced Walnut Salad recipe to suit

For a dairy-free or vegan option, replace the goat’s cheese with a plant-based alternative. If you’re looking for a fructose-friendly version, opt for rice malt syrup instead of maple syrup. No pomegranate? Swap it out for seasonal fruits like plums or pears. This salad even works great as a Boxing Day meal by adding leftover turkey or ham! I’ve also made it with rocket (arugula) instead of spinach and it’s delicious.

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

This Pomegranate Maple Spiced Walnut Salad recipe is simple, healthy & very delicious. Its perfect for a Christmas feast.
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5 from 1 vote

Pomegranate Maple Spiced Walnut Salad

This Pomegranate Maple Spiced Walnut Salad is a simple yet vibrant dish that's perfect for any occasion. With fresh spinach, juicy pomegranate seeds, creamy goat’s cheese, and crunchy candied walnuts, it’s a balance of sweet, savoury, and tart flavours that’s sure to impress.
Prep Time15 minutes
Cook Time15 minutes
Total Time20 minutes
Course: Salad
Servings: 4

Ingredients

  • 50 g baby spinach (approx.) washed and dried
  • 1 pomegranate -seeds
  • 100 g soft goats cheese (or you could use feta cheese)

Candied Walnuts (make in advance)

  • 60 g walnuts (1 cup)
  • 1 tbsp coconut oil -or macadamia nut oil
  • 2 tbsp rice malt syrup or maple syrup
  • 1 tsp mixed spice

Dressing (make in advance)

  • 6 tbsp extra virgin olive oil -extra virgin
  • 3 tbsp raspberry vinegar (you can sub red wine vinegar)
  • Sea salt and freshly ground black pepper -to taste

Instructions

Prepare the candied walnuts

  • Preheat your oven to 150 ℃/ 290℉.  Line a small baking sheet (tray) with baking paper (parchment paper).
  • Mix the oil and sweetener of your choice with the mixed spice and toss through the walnuts to coat them evenly.
  • Lay them in a single layer on the baking tray and bake for 15 minutes.
  • Allow to cool completely and store in an airtight container until the salad is ready to assemble.

Prepare your dressing

  • Shake the oil, vinegar, and seasoning in a jar until combined.
  • Taste and adjust the seasoning and / or vinegar to taste.  Set aside.

Then assemble the salad just prior to serving

  • Place the spinach leaves in the serving bowl and toss with the dressing to coat the leaves.
  • Top with the candied walnuts, pomegranate and goat's cheese.
  • Serve immediately. Enjoy!

Notes

Dairy-free and vegan

Replace the cheese with a vegan cheese.

Fructose friendly 

Choose rice malt syrup as your sweetener.

No Pomegranate 

Replace with sweet plums or pear (depending on your seasonal availability).

Boxing day salad

Make this salad on boxing day and add leftover turkey, ham or both to make a post-Christmas, refreshing salad meal.
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.
 

I'd love to hear what you think of this salad? I just love its simplicity and flavours. Post a comment or rate this recipe below. 

Almonds – The Ultimate Snack (and three recipes)

| After School Snacks, Savoury Snacks

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

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

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

Health benefits

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

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

Ingredients

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

How to make these toasted almonds (three ways)

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

Serving suggestions and how to store

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

Vary this to suit your dietary needs

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

Roasted almonds
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5 from 2 votes

Roasted Almonds - three ways

Almonds are a great go-to snack for anyone looking for a nutrient-dense option. Roasting them with different spices and flavours not only adds variety but makes them even more enjoyable as a satisfying snack. Here are three moorish flavour combinations, feel free to increase the quantities as needed. 
Prep Time5 minutes
Cook Time20 minutes
Total Time25 minutes
Course: Snack
Servings: 1 cup

Ingredients

  • 150 g raw almonds (1 cup)

Tamari Almonds

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

Indian Spiced Almonds

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

Sweet Spiced Almonds

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

Instructions

Tamari Roasted Almonds

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

Indian Spiced Almonds

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

Sweet Spiced Almonds

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

Store

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

Notes

Soy-free

Choose coconut aminos and sea salt to replace the tamari.

Coconut-free

Choose macadamia nut or olive oil instead of coconut oil.

Fructose-friendly

Choose rice malt syrup as your sweetener.

Any nut or seed will do

These mixes can be applied to any nut or seed.
 
 

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

 

Pine Lime Splice

| Drinks & Smoothies

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

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

Health benefits

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

How to make Pine Lime Slice

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

Serving suggestions and how to store

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

Vary Pine Lime Splice to suit your needs

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

Pine lime splice
Print Recipe
4.80 from 5 votes

Pine Lime Splice

This Pine Lime Splice is one delicious, healing drink. It's so versatile so check out my variations to discover lots of ways to enjoy it. 
Prep Time5 minutes
Total Time5 minutes
Course: Drinks
Servings: 4

Ingredients

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

Instructions

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

Store

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

Notes

Make it minty

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

More anti-inflammatory

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

Coconut-free

Replace the coconut water with a nut milk.

Ice blocks

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

A tropical cocktail

Add a shot of vodka for a tropical inspired cocktail.

Add Protein

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

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

 

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

Cacao Rough (Raw Vegan Chocolate Slice)

| After School Snacks, No-bake Sweets

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

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

Health benefits

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

Ingredients

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

How to make this raw vegan chocolate slice

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

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

Serving suggestions and how to store

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

Timesaving tip

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

Vary this raw vegan chocolate slice to suit your needs

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

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

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

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

This raw vegan chocolate slice recipe is also dairy, gluten and fructose free and so simple to make. It's a delicious sweet treat.
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4.80 from 44 votes

Cacao Rough

This delicious Cacao Rough is the most satisfying chocolate treat. It is easy to make and the most delicious raw chocolate slice I have ever tried. 
Prep Time5 minutes
Chill30 minutes
Total Time35 minutes
Course: Snack
Servings: 20 squares

Ingredients

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

Optional extras

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

Instructions

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

Store

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

Notes

Peppermint slice

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

Hazelnut

Use hazelnut meal for a chocolate hazelnut slice.

Add crunch

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

Low-fructose

Choose rice malt syrup as your sweetener.

Nut-free

Replace the almond meal with toasted and ground sunflower seeds.

Vegan

Choose rice malt or maple syrup as your sweetener.

Cacao-free

Replace the cacao with carob powder.
 
 

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

Chia Berry Ripe

| Breakfast, After School Snacks, No-bake Sweets

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

Health benefits

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

Ingredients

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

How to make this berry chia seed pudding recipe

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

Texture Tip

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

Serving suggestions and how to store

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

Vary this chia seed pudding recipe to suit your dietary needs

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

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

More Chia Pudding recipes HERE. 

Healthy choc berry chia pudding
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4.84 from 6 votes

Chia Berry Ripe

This is the most delicious flavour combination for a healthy chia pudding - named after the infamous 'cherry ripe' chocolate bar. 
Prep Time10 minutes
Soak2 hours
Total Time2 hours 10 minutes
Course: Breakfast, Dessert, Snack
Servings: 2

Ingredients

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

Instructions

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

Serve

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

Store

  • Store in an airtight container in the fridge.

Notes

Coconut-free

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

Low-fructose

Sweeten with rice malt syrup.

Boost the protein

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

 

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

Chicken and Mushroom Brown Rice Risotto

| Make-ahead Meals, Chicken, Freezable Meals

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

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

Health benefits

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

Ingredients

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

How to make this Chicken and Mushroom Brown Rice Risotto

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

Serving suggestions and how to store

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

Vary this brown rice risotto to suit your needs

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

Print Recipe
4.75 from 8 votes

Chicken and Mushroom Brown Rice Risotto

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

Ingredients

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

Serve

  • Salad (to serve)

Instructions

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

Thermomix method

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

Make-ahead

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

Store

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

Notes

Dairy-free

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

Vegetarian

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

Vegan

Use dairy-free and vegetarian options.

Onion-free

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

Garlic-free

Replace the garlic with a pinch of chilli powder.
 

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

Asian Mango Salad

| Vegetarian, Salads

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

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

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

Why is it so healthy?

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

Ingredients

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

How to make this Thai Mango Salad recipe

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

Serving suggestions and how to store

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

Vary this Asian mango salad recipe to suit your needs

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

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

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

Asian Mango Salad
Print Recipe
5 from 4 votes

Asian Mango Salad

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

Ingredients

Salad

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

Dressing

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

Instructions

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

Notes

Nut-free

Replace the cashews with toasted sunflower seeds.

Make a meal of it

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

Vegan and seafood-free

Replace the fish sauce with sea salt to taste. 

Onion-free

Simply omit the onion/spring onion/fried shallots.

Can't source mango

This is also lovely with julienne apple.
 
 

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

 

Cashew Nut Cream

| Dips, Sauces and Dressings

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

Health benefits

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

Ingredients

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

How to make this cashew nut cream recipe

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

Serving suggestions and how to store

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

Vary this cashew nut cream recipe to suit your needs

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

Cashew Nut Cream
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Cashew Nut Cream

A delicious, dairy-free alternative to regular cream, this Cashew Nut Cream is a must for all dairy-free and vegan cooks. 
Prep Time5 minutes
Total Time2 hours 5 minutes
Course: Side Dish
Servings: 1 cup

Ingredients

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

Instructions

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

Make it sweet

  • Add  Â½ teaspoon of vanilla and 1-2 tablespoons of rice malt syrup (fructose free) or maple syrup. Mix through until well combined.

Make it sour

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

Make it savoury

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

Fast track it

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

Store

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

Notes

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

 

Smoked Salmon, Walnut and Avocado salad

| Salads

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

Why is it so good?

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

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

Ingredients

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

What is ‘Hot’ smoked salmon?

Hot smoked salmon is smoked at a higher temperature, cooking the fillets of fish fully, resulting in a firm, flaky texture and a rich, smoky flavour. It’s ready to eat and great in salads or cooked dishes. Cold smoked salmon, on the other hand, is smoked at a lower temperature, which doesn’t cook the fish but cures it instead. This gives it a softer, silky texture and a more delicate, mild smoky flavour. It comes in thin slices where as the hot smoked salmon is sold in fillets. Both are available in major supermarkets.

How to make this Smoked Salmon Salad

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

Serving suggestions and how to store

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

Vary this to suit your dietary needs

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

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

Smoked Salmon, Avocado and walnut Salad
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5 from 3 votes

Smoked Salmon, Walnut and Avocado salad

This Smoked Salmon, Walnut and Avocado salad really is 'mood food'. Delicious, easy to prepare and food as medicine. 
Prep Time10 minutes
Total Time10 minutes
Course: Salad
Servings: 4

Ingredients

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

Dressing

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

Instructions

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

Notes

Dairy-free

Replace the horseradish cream with fresh horseradish or dijon mustard.

Nut-free

Replace the walnuts with toasted pumpkin or sunflower seeds.

Onion-free

Replace the onion with 5 thinly sliced radish.

Vegan or vegetarian

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

Make it more substantial

Add boiled and diced potato or  roasted sweet potato. A slice of rye or sprouted sourdough is also delicious.
 
For lots more sides and salad inspo, take a look at my hugely popular ebook ˜Well Nourished Sides and Salads’- where vegetables become the hero of the dish! It’s great value at just $9.95, click HERE to take a look.
 

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

 

Strawberry Chia Pudding

| Breakfast, After School Snacks, No-bake Sweets

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

Health benefits

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

Ingredients

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

How to make strawberry chia seed pudding

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

Serving suggestions and how to store

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

Vary this to suit your dietary needs

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

More Chia Pudding recipes HERE. 

Strawberry Chia pudding
Print Recipe
4.77 from 13 votes

Strawberry Chia Pudding

This zesty, delicious strawberry chia pudding has such lovely balance of flavours and it's so simple to make. 
Prep Time5 minutes
Total Time4 hours 5 minutes
Servings: 4

Ingredients

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

Instructions

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

Tip

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

Store

  • Store in an airtight container in the fridge.

Notes

Coconut-free

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

Boost the protein

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

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

Rustic Tarragon Chicken

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

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

Health benefits

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

Ingredients

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

How to make this tarragon chicken recipe

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

Serving suggestions and how to store

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

Vary this to suit your dietary needs

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

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

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

Rustic Tarragon Chicken, a nourishing one pan bake

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

Ingredients

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

Serve

  • ¼ bunch/s fresh parsley leaves -to serve

Instructions

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

Slow Cooker

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

Time-saving tip

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

Grab Bag Formula Method

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

Serve

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

Make-ahead

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

Store

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

Notes

Vegetarian and vegan

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

Legume-free

Simply omit the beans.

Onion-free

Replace the onion with a small bulb of diced fennel. 

Garlic-free

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

Different vegetables

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

Don't like Tarragon?

Simple, thyme is a delicious alternative.
 
 

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