Well Nourished HomepageWell Nourished

Simple recipes, whole foods, inspired health

garlicfree

Healthy Chocolate, Almond and Coconut Bars

| After School Snacks, No-bake Sweets

These healthy Chocolate, Almond and Coconut Bars are the best heathy raw chocolate slice recipe – perfect when you’re craving something sweet but still want a wholesome snack. They’re packed with nourishing ingredients and so simple to make, making them an ideal option for busy days when you need a quick energy boost. Plus, with a rich layer of dark chocolate on top, they feel indulgent whilst they are packed full of nutrition.

Health benefits

This gluten-free recipe uses whole foods like almond meal and coconut to provide healthy fats and fibre, while dark chocolate adds a touch of antioxidants. The almonds provide mood and energy elevating proteins, minerals and fats. The coconut oil is are amazing for the brain, immune and metabolic health. You can also adjust the sweetness to suit your taste preferences, making it a flexible and satisfying snack. This is a whole food treat that is very satisfying and tastes amazing!

Ingredients

The star ingredients in this heathy raw chocolate slice recipe include almond meal, desiccated coconut and nut butter, which come together to create a rich and delicious base. You’ll also need a natural sweetener like honey, maple syrup, or rice malt syrup, along with coconut oil, vanilla extract, and a hint of coconut flour for structure. To finish it off, melt dark chocolate (or chocolate chips) to top the bars to form the chocolate layer.

How to make this heathy raw chocolate slice recipe

Making healthy raw treat is super easy! Just blend all the ingredients, except for the chocolate, in a food processor until everything comes together in a sticky paste. Press the mixture into a lined tin that’s approximately and refrigerate until firm. After that, melt the dark chocolate and spread it over the top. Pop the tray back into the fridge until the chocolate is just set, then slice and enjoy! The best part is no oven is required and they take just 15 minutes to prepare! If you own a Thermomix, we’ve also included Thermomix instructions for this recipe.

Serving suggestions and how to store

This heathy raw chocolate slice recipe are great as a healthy, low sugar bar or dessert and pair perfectly with a hot cup of tea or coffee. Keep them stored in an airtight container in the fridge to maintain their firmness, or pop them in the freezer if you want to keep them longer.

Vary this heathy raw chocolate slice recipe to suit

For a low-fructose option, use rice malt syrup and make my raw chocolate for the topping. If you love Nutella, try swapping the almond meal for hazelnut meal and using hazelnut butter for a rich, nutty twist. Looking for a nut-free snack? Check out my no-bake muesli bar recipe or my healthy chocolate coconut slice for delicious alternatives.

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, clickย 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.
Print Recipe
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 (ยผ cup) unsweetened Dutch process or raw
  • 85 g rice malt syrup, honey or maple syrup (ยผ cup)
  • 50 g shredded coconut (1 cup)
  • 100 g coconut oil (ยฝ cup)
  • 20 g chia seeds (ยผ 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).ย 

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.
ย 
ย 

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

This healthy raw chocolate slice recipe is vegan, gluten, dairy & fructose free. It' an easy to make, delicious and nutritious snack.
Print Recipe
4.77 from 30 votes

Healthy Chocolate, Almond and Coconut bars

One of my all time favourite chocolate-y treats these Healthy Chocolate, Almond and Coconut bars are easy to make, nutritious and delicious. 
Prep Time15 minutes
Total Time1 hour 15 minutes
Course: Snack
Servings: 12 bars

Ingredients

  • 300 g almond meal (2ยฝ firmly packed cups)
  • 80 g desiccated coconut (1 cup approx.) or shredded
  • 130 g nut butter (ยฝ cup) I like the ABC nut spread
  • 4 tbsp rice malt syrup, honey or maple syrup -adjust the amount to make these more, or less sweet to suit your taste
  • 100 g coconut oil (ยฝ cup)
  • 1 tbsp vanilla
  • 1 tbsp coconut flour
  • 100 g dark chocolate -melted

Instructions

  • Mix all ingredients (except the chocolate) together in a food processor/mixer until well combined and forming a rough paste.
  • If you have a Thermomix, mix 30 seconds, speed 4.
  • Pour into a slice tin (approx. 17 x 27cm) lined with baking paper (parchment paper).
  • Refrigerate until set (about an hour).
  • Once set, melt the chocolate in a bowl placed over a pot of simmering water, stirring continually. Spread evenly with a spatula over the almond mix and refrigerate again until the chocolate is just set (10 minutes). You an also melt chocolate in the thermomix (see basic cookbook for directions).
  • Remove from the tin and slice into small bars.
  • Remember to keep these in the fridge or freezer. As with any raw coconut oil based product, they'll melt if not kept cold!

Store

  • Store in an airtight container in the fridge.

Tip

  • To get a good cut on the slice without cracking the chocolate, take out of the fridge or freezer for about 30 mins (approx) before slicing and you can also use a hot knife.

Notes

Low-fructose and dairy-free or vegan

Choose rice malt syrup for your sweetener for low fructose. Even though the 85% chocolate is very low in fructose, you may like to make some dairy-free raw chocolate for the top.ย Here is the recipe.

Nutella like

Swap the almonds for ground hazelnuts and use hazelnut butter for a match made in heaven.
Want something grainy and nut free? Check out my No Bake Muesli Bar here, or my biscuity Healthy Chocolate Coconut Slice, here.

Nut-free

This is not the recipe for you.ย 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.
ย 
ย 

These are so divine. I'd love you to try them then tell me what you think by posting a comment.

Puy Lentil Salad

| Budget Friendly, Vegetarian, Salads

This Puy Lentil Salad is a simple yet satisfying dish thatโ€™s perfect for a light lunch or a hearty side. Made with protein-packed lentils, fresh herbs, and a tangy lemon dressing, itโ€™s a delicious way to enjoy healthy, whole foods. Plus, it comes together in no time, making it an ideal choice for busy days.

Why is it so good?

The puy lentils (also called french green lentils) are a great pantry staple as they have a long shelf life, don’t need to be soaked (though I still do, even if just for a few hours) and cook quickly in a pot of water. They are a great source of fibre and vegetarian source of protein. They have an impressive mineral content including iron. Combined with the seeds, they form a ‘complete’ protein source. The parsley and tomatoes contain antioxidants and health giving plant chemicals. The lemon and lemon zest enhance immune health and the olive oil assists in the absorption of fat-soluble vitamins.

Ingredients

This salad features earthy Puy lentils, juicy cherry tomatoes, fresh parsley, and crunchy toasted sunflower seeds, all brought together with a crumbled feta topping. The zesty dressing made from lemon juice, olive oil, and a splash of red wine vinegar adds the perfect tangy kick.

How to make Puy Lentil Salad

Making this Lentil Salad recipe is quick and easy! Cook the lentils in a saucepan until they are tender, then simply toss them with the sliced red onion, halved cherry tomatoes, parsley leaves, and toasted sunflower seeds. Crumble the feta on top, then mix up the lemon vinaigrette and drizzle it over the salad. Give everything a good toss, and youโ€™re ready to serve.

Serving suggestions and how to store

Serve this French lentil salad as a side dish with grilled meats or as a vegetarian main course. It also makes a great packed lunchโ€”just store it in an airtight container in the fridge, and it will stay fresh for a few days. For the best flavour, wait to add the dressing until just before serving if youโ€™re making it ahead.

Vary this to suit your dietary needs

This salad is easy to adapt to different dietary needs. For a dairy-free or vegan version, skip the feta and try adding some toasted cashews or a vegan cheese instead. If youโ€™re not a fan of onions, thinly sliced radishes make a great alternative. And to make it more substantial, mix in a can of tuna for a quick, protein-rich meal. You can also add in extra veggies like cucumber, celery, kale, spinach, basil or grated carrot.

Puy Lentil salad
Print Recipe
5 from 2 votes

Puy Lentil Salad

This simple Puy Lentil salad is fibre rich, delicious and a substantial side or meal.
Prep Time10 minutes
Total Time10 minutes
Course: Salad
Servings: 4

Ingredients

  • 200 g puy (French) lentils (cooked**to yield approx. 2 cups)
  • 1 red onion/s -halved and sliced
  • 10 cherry tomatoes -halved
  • 1 bunch/s flat-leaf parsley -leaves picked
  • 30 g sunflower seeds (ยผ cup) toasted
  • 100 g feta cheese -crumbled

Dressing

  • 1 lemon/s -zest and juice
  • 60 ml extra virgin olive oil -extra virgin (ยผ cup)
  • 1 tbsp red wine vinegar (or chardonnay vinegar)
  • Sea salt and freshly ground black pepper -to taste

Instructions

  • Combine all ingredients in a salad bowl. Mix the dressing together in a jar or small bowl.  Pour over the lentil mix and toss well to coat. 
  • Leftovers will keep in an airtight container, refrigerated for a few days.
  • Cook your lentils (link to cooking instructions below)**

Store

  • Store in an airtight container in the fridge.

Notes

Dairy-free and vegan

Leave out the feta. You might like to substitute with raw or toasted cashew nuts or a vegan cheese.

Onion-free

Replace the onion with 5 thinly sliced radish.

More substantial

I love a can of tuna mixed through leftovers for a fast, healthy lunch.
**Cooking instructions for the lentils HERE.
ย 
For lots more sides and salad inspo, take a look at my hugely popular ebook หœWell Nourished Sides and Saladsโ€™- where vegetables become the hero of the dish! Itโ€™s great value at just $9.95, click HERE to take a look.
ย 

You can post a comment or question below!

Middle Eastern Potato Salad

| Salads

ย 

This Middle Eastern Potato Salad is a hearty twist on a classic, packed with smoky chorizo, creamy cannellini beans, and fragrant spices. It’s the perfect side dish for your next barbecue or a light, delicious meal on its own. The dressing is rich and creamy with a hint of spice, bringing everything together in a delicious bowl of goodness. You can pre-make it even a day before, so it is perfect for a picnic or entertaining. In fact, I think the flavour improves with time!

Health benefits

This Middle Eastern Potato Salad isnโ€™t just packed with flavour; it’s also a source of resistant starch, thanks to the cooled potatoes. When potatoes are cooked and then cooled, their starch changes into a type of fibre known as resistant starch. This can support gut health by feeding beneficial bacteria and may also help with blood sugar control. The fresh herbs, like parsley, are rich in antioxidants and nutrients that support overall health, adding both flavour and a nutritious boost to this dish. So, you’re not just enjoying a delicious salad but giving your body some great benefits too!

Ingredients

To make this gluten-free potato salad, youโ€™ll need a mix of waxy potatoes, chorizo, cannellini beans, red onion, fresh parsley, a good quality whole egg mayonnaise, and a few spices for the dressing. Donโ€™t forget to toast some pumpkin seeds for a crunchy topping!

How to make this homemade potato salad recipe

Start by cooking the potatoes in a large pot until just fork tender and allow to cool fully. Then mix with crispy chorizo, beans, and fresh herbs. Whip up the dressing with mayo, spices, and a splash of sherry vinegar, then gently toss everything together for a well-balanced, delicious dish.

Serving suggestions and how to store

Serve this salad at room temperature as a side or main dish. Itโ€™s great with grilled meats of any kind. We even love it as a side on Christmas day! Store leftovers in an airtight container in the fridge for up to 3 days. Itโ€™s can be eaten fresh, but the flavours actually get better after a day.

Vary this to suit your dietary needs

To make it vegetarian, swap the chorizo for smoked paprika, sun-dried tomatoes and extra beans. Roasted sweet potato makes a great alternative to regular potatoes, and if youโ€™re not a fan of onion, sliced radish works well too. Check out the variations below the main recipe for tips on how to adapt it to your specific dietary needs.

ย 

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

Middle Eastern potato salad with herbs, spices, and a tangy dressingโ€”a delicious, healthy twist on classic potato salad.
Print Recipe
4.84 from 12 votes

Middle Eastern Potato Salad

This is my absolute favourite Potato Salad, it is so much more flavoursome than its standard version. Once you try it, you'll never make another.
Prep Time20 minutes
Cook Time20 minutes
Total Time40 minutes
Servings: 4

Ingredients

  • 1 kg potato/s -Kipfler, Desiree or dutch creams hold together well for a salad, diced into roughly 2cm pieces (peeled or unpeeled is a matter of personal preference)
  • 1 chorizo sausage -sliced
  • 425 g can cannellini beans -drained and rinsed (or cook your own)
  • 1 red onion/s -halved and thinly sliced
  • 1 bunch/s fresh parsley leaves -leaves roughly picked
  • 30 g pumpkin seeds (ยผ cup) toasted to serve, optional

Dressing

  • 200 g whole egg mayonnaise -homemade is my preference (or a good quality creamy whole-egg mayonnaise, just not low-fat which contains shocking amounts of sugar)
  • 1 tbsp reserved chorizo fat (optional)
  • ยฝ tsp sweet paprika
  • 1 tsp ground coriander
  • 1 tsp ground cumin
  • ยผ - ยฝ tsp chilli flakes -depending on how much spice you like
  • 1 tsp sherry vinegar -this can be hard to find, but adds an amazing depth of flavour
  • Sea salt and freshly ground black pepper -to taste

Instructions

  • Firstly boil or steam your potatoes until they are just cooked through but not overcooked. The only way to get this right is to keep checking. When a knife or fork can pass through the potato without resistance, take them from the heat, drain in a colander and rinse with cold water.
  • Sit in the colander until they have drained well. Once drained, place the potato in a large salad bowl and allow to cool fully.
  • In a small fry pan, cook the chorizo on both sides until crispy.
  • Set aside and reserve about a tablespoon of the fat from the pan. Cool, then cut the chorizo rounds in half.
  • Add to the potato along with the cannellini beans, red onion, and parsley.

For the dressing

  • Make your own mayonnaise, or take a good quality whole egg mayonnaise and add all of the dressing ingredients in and mix until combined well.
  • Finally, add the mayonnaise dressing to the potato mixture and gently fold through taking care not to break up the potatoes and cannellini beans too much.
  • Place in a large salad bowl or on a platter. Scatter with extra parsley leaves and pumpkin seeds (if desired), cover (refrigerate if necessary).
  • Serve at room temperature when desired.

Store

  • Store in an airtight container in the fridge.

Notes

Vegetarian

Omit the chorizo and add ยฝ teaspoon smoked paprika and sun-dried tomatoes. Add extra beans if you like.

Onion-free

Replace the onion with 5 sliced radish.

Sweet potato

Replace all or some of the potato with diced sweet potato that has been oven roasted in coconut oil, salt, and pepper.

Chorizo options

Many local butchers make great additive free chorizo sausage. You could also sub with salami or another spicy sausage.ย 

Gluten-free

Just make sure the chorizo you buy is gluten-free.
ย 
ย 

I'd love to know how you like this potato salad. ย Post a comment below.ย 

ย 

Carrot Cake Slice

| Healthy Lunchbox, Baked Sweets

This healthy Carrot Cake Slice recipe is a wholesome, nut-free treat thatโ€™s perfect for lunchboxes or an afternoon snack. Packed with grated carrot, mixed seeds, and just the right amount of sweetness, itโ€™s a delicious way to sneak in some extra nutrition while still satisfying your sweet tooth. Guaranteed to delight even fussy little (and big) people.

Health benefits

This healthy carrot cake recipe is so nourishing and tastes so good. Carrots are full of beta-carotene, which is great for immune health, while the mixed seeds add a boost of fibre, healthy fats, and important minerals like zinc. Plus, using wholemeal spelt flour provides extra fibre and nutrients, making this slice a nutritious alternative to traditional carrot cake. ย The orange zest is a great immune booster too.

Ingredients

The star of the show is, of course, the carrot, paired with currants or sultanas for natural sweetness. Wholemeal spelt flour and mixed seeds add texture and a healthy twist, while spices like cinnamon, nutmeg or ground ginger give it a warm, comforting flavour. This recipe keeps it simple with pantry staples, but it makes the best carrot cake.

How to make this Carrot Cake Slice

Itโ€™s as easy as mixing your grated carrot, dried fruit, and dry ingredients in one bowl, while beating your eggs, butter, and orange zest in another. Combine everything, pour the batter into a slice tin (lined with parchment paper), and bake until firm and golden. Youโ€™ll have a deliciously moist slice in no time. We’ve also included a Thermomix method if you use one.

Time saving tip

I use a lot of ground seeds in my baking. One, because my lunchbox treats need to be nut free and secondly because seeds are very nutritious. For example, pepitas are a rich source of zinc, a mineral that often assists fussy eaters. So instead of supplementing to improve their desire and palate for food, include pepitas where you can. My kids aren’t a fan of their flavour so I grind them. If you plan to use them this way, you can grind a small batch of one or a mixture of seeds to keep in the fridge in an airtight glass container ( a jar is good).

Carrot Cake Slice has gone ‘green’ (or flecked green)

You may have noticed that your seed containing cakes or cookies turn or fleck ‘green’. I can explain…Sunflower seeds contain chlorogenic acid which reacts with the baking powder and bicarb when it’s heated and turns various shades of green when cooled.

To reduce the โ€˜shrek-lookโ€™ you can reduce the baking powder or bicarb (by about a third) or add 2 tsp lemon juice or vinegar to the wet ingredients. But remember – even if they do turn green, they are completely safe to eat. You might even like to use this as a way to turn cakes green on purpose?

Serving suggestions and how to store

Enjoy this refined sugar free carrot cake slice plain or top it with a simple buttercream icing (or cream cheese frosting) and top with shredded coconut for an extra treat. It’s also lovely served with a dollop of Greek yogurt for dessert. Store any leftovers in an airtight container in the fridge for a few days, or freeze them for later. Itโ€™s a great make-ahead option for busy mornings or lunchbox fillers. I generally pack from frozen and let it thaw in the lunchbox (but I live in a very warm climate).ย 

Vary this Carrot Cake Slice to suit your needs

For a dairy-free version, swap the butter for macadamia oil or coconut oil. If you need a gluten-free carrot cake, replace the spelt with a mix of rice and buckwheat flour, or go grain-free with almond meal (or almond flour).ย  For carrot cake cupcakes, pour the batter into a lined muffin tin.

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, clickย HERE.

Healthy carrot cake slice with shredded carrots, nuts, and warm spicesโ€”a moist, wholesome treat.
Print Recipe
4.88 from 31 votes

Carrot Cake Slice

This delicious Carrot Cake Slice is easy to make and with a serve of vegetables, is a great edition to the kids lunchbox. 
Prep Time10 minutes
Cook Time25 minutes
Total Time35 minutes
Course: Snack
Servings: 8

Ingredients

  • 1 carrot/s -large (about 140g) grated
  • 70 g currants (ยฝ cup) or sultanas or raisins
  • 115 g wholemealย speltย flour (1 cup)
  • 70 g mixed seeds (ยฝ cup) ground. I grind sunflower, sesame, linseeds and pumpkin seeds but any combo will work. Can also use a nut meal, but no longer nut-free.
  • 60 g coconut sugar or rapadura (ยผ cup)
  • 1 tsp bicarbonate of soda (please measure carefully)
  • 1 tsp baking powder
  • 1-2 tsp ground spices (whatever you like eg; cinnamon, nutmeg, cardamom, ginger, mixed spice)
  • 120 g butter (ยฝ cup) melted (or macadamia oil)
  • 3 egg/s
  • 1 orange/s - zest (take care not to include the white pith which can be bitter)

Instructions

  • Preheat your oven to 150โ„ƒ/300ยฐF (fan forced). Line a small 20 x 30cm tin with greaseproof paper.
  • Grate the carrots.
  • In a mixing bowl mix the carrot, dried fruit, and all dry ingredients.
  • In a small bowl or jug beat the eggs, butter or oil and zest together.
  • Add to the dry ingredients and mix until just combined.
  • Pour into the tin and bake for 20 - 25 minutes or until firm to touch in the middle.

Thermomix method

  • Grind your seeds, 30 sec, speed 8. Set aside. If you are grinding your own gluten or grain-free flour do this now also.
  • Weigh and grate your chopped carrot, 5 seconds, speed 5. Set aside.
  • Melt the butter, 1 minute, 80 degrees, speed 4.
  • Add the eggs and zest and mix 30 seconds, speed 5.
  • Add the carrot and dried fruit and mix, 30 seconds, reverse speed 3.
  • Add the flour, seeds, sugar, spices, bicarb and baking soda. Mix 5-10 seconds until just combined (scraping the sides), speed 4. Don't over-mix as it will become tough.

Ice it

  • You can add any icing - I love a simple buttercream with 70ย gย butterย (at room temperature, 20ย mlย lemon juiceย (no more or it may split) 3ย tbspย rice malt syrup or honey plus 3ย tbspย tapioca flourย (or arrowroot).

Store

  • In an airtight container or it can be frozen in an airtight container or bag.

Notes

Make it nutty

If you want to add half a cup of walnut halves or pecans to this cake, feel free though obviously it wouldn't be nut-free or suitable for school lunches.

Dairy-free

Replace the butter with macadamia oil, though now not nut free.

Gluten-free

Replace the spelt with half rice, half buckwheat flour (or another GF flour).

Grain-free

Replace the spelt flour with 100 gram (1 cup) almond meal (now not nut-free).

Don't want to grind the seeds

Replace with almond or hazelnut meal or LSA, though now not nut free.

Low-fructose

Replace the rapadura with 80 -100gram brown rice syrup. Replace the dried fruit with coconut.

Chocolate version

Omit the dried fruit and zest and add 30 gram of cacao powder at stage 6 of the method.

After more healthy lunchbox inspiration?

My best selling ebook The Well Nourished Lunchboxย has you covered and is choc-a-block full of healthy lunchbox inspiration - and not just sweet but heaps of savoury crackers, sandwich-free lunch recipes and so much more. In fact, it's 150 pages of goodness!
Click HERE to find out more about this fabulous ebook (and read the many, many reviews).

ย 

Do you like this recipe? Let me know, or post a question in the comments below or rate the recipe.

Warming Minestrone Soup

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

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

Health benefits

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

Ingredients

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

How to make this Warming Minestrone Soup recipe

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

Serving suggestions and how to store

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

Vary this to suit your dietary needs

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

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

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

Warming Minestrone Soup

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

Ingredients

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

Instructions

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

Serve

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

Make-ahead

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

Store

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

Notes

Vegetarian and vegan

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

Gluten and grain-free

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

Dairy-free

Just don't add the cheese.

Legume-free

Simply omit the beans.

Onion-free

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

Garlic-free

Replace the garlic with a pinch of chilli flakes.ย 

Your kids don't like vegetables?

Blend it all up in a food processor. ย It will still be delicious and what they don't know won't hurt them! ย I have even served this to my kids and when they have baulked at (usually the zucchini), I take it away and quickly blend it and they are then happy to eat it because it tastes so good. ย You can alway omit any of the offenders too.
ย 

This is a favourite winter warmer in our household - more a meal than a starter. ย Love to receive your thoughts and comments too (if you could also rate this recipe I'd be extra appreciative).ย 

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

| Breakfast, After School Snacks, Drinks & Smoothies

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

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

Health benefits

This gluten-free smoothie is not just a treat but also super nourishing. Avocado is a fibre rich source of potassium and healthy monounsaturated fat (amongst many other things). It’s anti-inflammatory and supports heart, brain, and eye health. The nuts and seeds contribute more fibre, protein, and good fats. The raw cacao powder (or unsweetened cocoa powder) is a source of health-giving antioxidants. The natural yogurt is important for digestive health and a good quality cow’s milk contributes calcium, protein and many important fat-soluble vitamins and minerals. For more about the health benefits and best choices in yoghurt click here.

Ingredients in this healthy chocolate smoothie recipe

This chocolate breakfast shake is made with simple, wholesome ingredients like avocado (which gives it a creamy texture), cacao, milk of your choice (dairy or a plant based milk like almond milk), natural yogurt (or Greek yogurt), LSA, and a natural sweetener such as maple syrup or rice malt syrup. You can easily tweak it to suit your taste or dietary needs, making it incredibly versatile.

How to make this healthy Chocolate Smoothie

Just throw all the ingredients into a high speed blender and blitz until smooth and creamy! If you prefer it extra cold, toss in a handful of ice cubes or serve it over ice. Itโ€™s a no-fuss recipe that you can have ready in minutes.

Serving suggestions and how to store

Serve this smoothie chilled, either over ice or blended with ice for an extra refreshing touch. It’s thick enough to turn into a smoothie bowl too (simply top with home made granola or nuts and seeds). Leftovers can be poured into ice-block moulds or little cups and frozen for a healthy ice cream.

Vary this to suit your dietary needs

This healthy breakfast smoothie is easily adaptable! For a dairy-free or vegan version, swap the milk for your favourite plant-based milk, and use coconut yogurt. Want to add more fibre? Blend in some oats, quinoa, or chia seeds. You can also switch up the flavours by adding fruit like frozen bananas or berries instead of or with the cacao. Or add in some extra nutrition in the form of vegetables – cauliflower or a handful of spinach or kale would hide well. Check out the variations below the main recipe for tips on how to adapt it to your specific dietary needs.

Healthy chocolate breakfast smoothie with avocado, cacao, yogurt, and maple syrupโ€”high in protein and fiber for a nourishing start.
Print Recipe
4.60 from 15 votes

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

This Chocolate Breakfast Smoothie is a quick and delicious way to kick-start your day. Loaded with healthy fats from avocado, natural sweetness from maple syrup or rice malt syrup, and a rich chocolatey hit from cacao, it's the perfect balance of indulgence and nourishment. Plus, it's so simple to whip upโ€”just blend and go!
Prep Time5 minutes
Total Time5 minutes
Course: Drinks
Servings: 2

Ingredients

  • 30 g cacao powder unsweetened Dutch process or raw (2 tbsp)
  • ยฝ avocado/s -flesh scooped out
  • 250 ml milk (of choice) (1 cup)
  • 60 g natural, Greek or coconut yoghurt (ยผ cup)
  • 2 tbsp LSA (or almond or hazelnut meal)
  • 60 g rice malt syrup or maple syrup -more or less to taste (3 tbsp)

Instructions

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

Store

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

Notes

Low-fructose

Sweeten with rice malt syrup.

Nut -free

Replace the ground nuts with ground flax (linseed).

Dairy-free and vegan

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

Boost the protein

Stir through your favourite protein powder. I love usingย this collagen proteinโ€”itโ€™s flavourless, so it works beautifully across all kinds of recipes without altering the taste.

Increase the fibre

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

Different flavour

Replace the cacao with the flavour you want. Add frozen banana, strawberry, blueberries...the limit is your imagination.

Add veggies

Raw cauliflower or baby spinach would work well in this smoothie.
ย 
ย 

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

Fruit Whip – with a little hidden goodness

| Breakfast, Healthy Lunchbox, After School Snacks

A healthy breakfast, after school or weekend snack or dessert for kids and adults alike…this filling, delicious Fruit Whip is just the thing. Just don’t tell them about the secret creamy ingredient – avocado!

The first time my daughter saw me put the avocado in the Thermomix, ย she went into protest mode. She had no where to go though when I told her that it was the way I had made it for many years! She had to get over it because she just loves the taste and creamy texture! But for very fussy kids, you may want to distract your kids when the avocado goes in to begin with!

Health benefits

This Fruit Whip is so much more nourishing than a banana smoothie. Avocado is a fibre rich source of potassium, healthy fats and many essential vitamins and minerals. It’s anti-inflammatory and supports heart, brain and eye health. There’s more potassium and plant given goodness from the banana and anti-oxidant rich berries. The natural yoghurt is important for digestive health. For more on the health benefits of yoghurt and my favourite brands, click here. This Fruit Whip is a nutrient-dense, energy-boosting snack that kids (and adults) will love.

Ingredients

Youโ€™ll need an avocado, banana, frozen berries, plain yoghurt (or Greek yogurt) , a touch of honey or rice malt syrup for sweetness (if needed), and a dash of vanilla. Super simple and wholesome!

How to make this fruity, avocado smoothie

Toss everything into a blender and blend until smooth and creamy. If itโ€™s too thick, just add a splash of milk or coconut milk to reach your desired consistency. Serve it in a cup, and youโ€™re good to go! If you have a Thermomix we have also included instructions.

Serving suggestions and how to store

Serve it as is or freeze it into popsicle moulds or ice blocks for a fun, healthy treat. You can store leftovers in the fridge or freezer, and itโ€™s perfect for lunchboxes as a frozen yogurt cup that softens by morning tea time.

Vary this carrot cake slice to suit

For a dairy-free version, swap out the yogurt for coconut yogurt or cream. Add a handful of spinach or kale for extra greens. Or give it a protein boost it with a scoop of vanilla protein powder. It’s super versatile!

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

Fruit whip made with fresh fruit and hidden nutritious ingredientsโ€”light, creamy, and healthy.
Print Recipe
4.84 from 18 votes

Fruit whip - with a little hidden goodness

Fruit Whip is the ultimate quick and easy treat thatโ€™s perfect for breakfast, a snack, or even a healthy dessert. This creamy blend of avocado, banana, and berries comes together in no time, and I promise, no one will ever guess thereโ€™s avocado in there!
Prep Time5 minutes
Total Time5 minutes
Course: Breakfast, Dessert, Snack
Servings: 2

Ingredients

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

Instructions

  • Throw all of the ingredients into a high speed blender or food processor and blend until smooth and creamy (If using a Thermomix, blend for 30 seconds, speed 6-7).
  • Serve it in a cup with a spoon. You can add a little milk, coconut or almond milk if it is too thick or to turn this into a smoothie.
  • Trust me, they will NEVER know this has avocado in it!

Store

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

Notes

Protein boost

I often add a wholefoods protein powder, especially when my kids have sport. GoodnessMeย have a fabulous selection of clean protein powders, you can take a lookย HERE. Or add a tablespoon of chia seeds or hemp seeds or my Power Booster recipe.

Add some green

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

Dairy-free and vegan

Replace the yogurt with coconut yogurt or coconut cream.

Popsicles

Freeze it into popsicle moulds for a super healthy frozen treat.

Frozen yogurt cups

This is great for the the lunch box. ย Freeze in little cups and by morning tea time it will be soft enough to eat. ย Remember to pack a spoon.

Fill a re-usable food pouch

Also a great food pouchย filler (no spoon required). ย 

Breakfast

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

ย 

ย 

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

Hummus – much more than a dip!

| Healthy Lunchbox, After School Snacks, Savoury Snacks, Dips

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

Health benefits

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

WARNING! ย Most shop bought hummus, contain dangerous vegetable oils, so please make your own, it’s so very simple to do so. For more about why you must avoid vegetable oils, click here.

Ingredients

To make this gluten-free hummus youโ€™ll need a can of chickpeas, garlic clove, tahini, lemon juice, extra virgin olive oil, and spices like cumin and cinnamon to bring it all together. Aquafaba (the liquid from the can) makes it extra creamy!

How to make this healthy homemade Hummus

Simply throw all the ingredients into a food processor and blend until smooth and creamy. You might need to scrape the sides a couple of times to get the perfect consistency. Sea salt and pepper really brings out the flavour so don’t forget to season it well. Drizzle with olive oil and top with dukkah or sesame seeds before serving. Or a sprinkle of paprika adds lovely colour prior to serving too. If you use a Thermomix, we’ve also included the Thermomix method.

Serving suggestions and how to store

Serve this healthy hummus recipe with veggies (like carrot, red peppers, cucumber, cherry tomatoes, radish etc) , pita bread, corn chips or use it as a spread on sandwiches, wraps or rolls. It’s a perfect accompaniment to falafel (To store, cover with a layer of olive oil and refrigerate in an airtight container for up to a week. It can also be frozen for later!

Vary this healthy hummus recipe to suit your needs

For a sesame-free version, swap the tahini for natural yogurt. You can also get creative with flavours by adding roasted vegetables like beetroot, carrots, or pumpkin for a colourful twist! Or mix hummus with yogurt for a tasty sauce over meats or salads. Take a look at the variations below the recipe to suit your tastes and supplies best.

Homemade hummus made with chickpeas, tahini, and lemonโ€”versatile and perfect for dips, spreads, and more.
Print Recipe
5 from 5 votes

Hummus - much more than a dip!

Hummus is so much more than just a dip! This creamy, delicious spread made with chickpeas, tahini, and a hint of garlic and cumin is super versatile. Whether you're scooping it with veggies, spreading it on toast, or using it as a sauce, hummus is a must-have in any kitchen.
Prep Time15 minutes
Total Time15 minutes
Course: Snack
Servings: 1 cup

Ingredients

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

Instructions

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

Thermomix

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

Store

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

Notes

Sesame-free

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

Garlic-free

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

Roast beetroot hummus

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

Carrot or pumpkin hummus

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

Green supreme

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

Make a sauce or dressing

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

On toast

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

ย 

ย 

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

Quick and Easy Dhal Recipe

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

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

Health benefits

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

Ingredients in this easy dhal recipe

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

How to make a quick and easy dhal

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

Serving suggestions and how to store

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

Vary this easy dhal recipe to suit your dietary needs

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

Get a glimpse of the more of the amazing recipes we offer? DOWNLOAD YOUR FREE EBOOK

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

Quick and Easy Dhal Recipe

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

Ingredients

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

Optional-

  • 6 fresh curry leaves - optional but yummy

Serve

  • Rice, quinoa or cauliflower rice (to serve)

Instructions

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

Thermomix method

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

Serve

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

Make-ahead

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

Store

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

Grab Bag Formula Method

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

Notes

Vegan

Choose coconut oil and coconut milk.

Coconut-free

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

Grain-free

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

Nut-free

Just leave the almond meal out.

Turn it into a soup

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

Make it meaty

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

Make it go further

Add in a can of drained and rinsed chickpeas

More vegetables

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

Breakfast

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

Tip

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

ย 

ย 
ย 

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

LOVED THIS RECIPE? ENTER YOUR DETAILS TO GET YOUR FREE RECIPE BOOK WITH 5 SIMPLE DINNERS

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

| Drinks & Smoothies

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

I also personally use this remedy to treat symptoms of upper respiratory infection. I’ve found in my family it really helps relieve symptoms and shorten the duration of cold symptoms (and severity of the infection). This immune tea is my take on the infamous hot lemon and honey drink my mum used to make me as a child, only packing much more of a medicinal punch.

Health benefits of this immune boosting tea recipe

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

Ingredients

Youโ€™ll need boiling water, ginger (either tea bags or fresh), turmeric (ground or fresh), raw or manuka honey, and a lemon for both zest and juice. If you want to take it up a notch, you can even add a splash of coconut oil for extra richness.

How to make Immune Tea

Simply pour boiling water over the ginger and turmeric, let it steep for a few minutes, then stir in the lemon juice and zest. Finish it off with honey to taste, and your immune tea is ready to enjoy! Itโ€™s perfect for a cozy night in or to fill up a thermos for sipping throughout the day if your fighting infection.

Serving suggestions and how to store

This tea is best enjoyed warm, either fresh out of the pot or in a thermos to keep it hot. If you have leftovers, you can store it in the fridge and reheat when needed. It also doubles nicely as can be used as a base for iced tea in warmer weather!

Vary this to suit your dietary needs

To make it vegan, swap the honey for maple syrup or rice malt syrup. For a more potent brew, simmer the ginger and turmeric root for a few extra minutes, or add a tablespoon of coconut oil for an extra immune boost.

Immune-boosting tea with ginger, turmeric, and lemonโ€”nourishing and soothing for your immune system.
Print Recipe
4.77 from 30 votes

Immune Tea

This immune-supportive tea is my go-to when Iโ€™m feeling run down or just want to stay ahead of the cold and flu season. It's easy to whip up, full of warming spices, and can be sipped throughout the day. Plus, you can customize it to suit your taste and boost its benefits!
Prep Time5 minutes
Total Time5 minutes
Course: Drinks
Servings: 2

Ingredients

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

Instructions

  • Pour the boiling water over the ginger, turmeric, and optional coconut oil.
  • Let it sit for a few minutes before adding the zest and juice.
  • Add the honey then simply sip yourself well.
  • This makes 2 cups or one thermos of immune tea.

Notes

Supercharge it

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

Boost it

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

Vegan

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

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

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.

Chicken and Almond Curry

| Make-ahead Meals, Chicken, Freezable Meals

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

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

Health benefits of this healthy chicken curry recipe

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

Ingredients

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

How to make chicken and almond curry

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

Serving suggestions and how to store

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

Vary this healthy chicken curry recipe to suit your dietary needs

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

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

Chicken and Almond Curry

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

Ingredients

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

Serve

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

Instructions

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

Serve

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

Make-ahead

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

Store

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

Thermomix

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

Notes

Dairy-free

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

Vegetarian

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

Vegan

Use the dairy free and vegetarian substitutions.

Nut-free

Replace the almond meal with ground sunflower seeds.

Garlic-free

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

Grain-free

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

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

The Easiest, Most Nourishing Choc Chip Cookie Ever

| After School Snacks, Baked Sweets

These Healthy Chocolate Chip Cookies are my idea of the perfect treat. They suits most dietary leanings and take minutes to make, which is always a bonus. I think itโ€™s the ultimate and easiest healthy chocolate-chip cookie recipe ever!

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

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

The best thing about this grain-free, healthy cookie recipe is that if you do manage to stop at one or two and wait a while, you will find yourself satisfyingly full. These nourishing choc chip cookies are one of my personal favourites to make for my kids lunchboxes. They are a perfect blend of chewy goodness and the texture is just like a store bought one (only better!). The flavours melt together in your mouth and the little bursts of chocolate really give you that feel good, treat feeling.

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

Health benefits

Are the cookies healthy? Well, firstly almonds are a rich source of protein, essential fats, and fibre. They also contain antioxidants and mood elevating amino acids. The coconut oil, by now, you will know how I love this. You can find out more about its amazing health benefits here. If you add cacao nibs or dark chocolate, prepare for a magnesium boost and an antioxidant hit that rivals green tea. These cookies really do bring together nutritious ingredients like almond meal and cacao nibs, making them a great option for a more mindful treat.ย 

Ingredients

For these chocolate chip cookies youโ€™ll need almond meal as the base, along with coconut oil, rice malt syrup or honey (or even maple syrup) and a touch of vanilla extract. For that classic choc chip flavour, cacao nibs or dark chocolate chips are the stars of the show. Donโ€™t forget a splash of water to help hold it all together!

How to make Healthy Choc Chip Cookies

The method for these Healthy Chocolate Chip Cookies is so simple where you just fold your dry ingredients into the wet ingredients until fully combined. There is both a traditional method using a large mixing bowl or if you have a Thermomix (or food processor) you can save time and utensils by following along with those instructions. Using baking paper ensures your cookies donโ€™t stick to the sheet pan when cooking and the bake time is so quick, only 15 minutes!

Vary the Healthy Choc Chip Cookies to suit your dietary needs

There are so many variations to suit dietary needs with these healthy chocolate chip cookies. The recipe is already gluten-free as is, but you can also make it dairy-free with the use of cacao nibs and removing the choc chips. As mentioned before, the low fructose option is made by the use of rice malt syrup and cacao nibs. You can replace the coconut oil with macadamia oil for the coconut-free version. It can even be made completely vegan by using rice malt syrup to sweeten and just the cacao nibs! For the almond free version, you simply replace the almond meal with hazelnut meal which will make it into a delicious nutella choc-chip cookie.

Serving suggestions and how to store

These Healthy Choc Chip Cookies are perfect with a cup of tea or as a snack anytime. Store them in an airtight container in the fridge or freezer to keep them freshโ€”theyโ€™ll stay crisp and delicious for days or freeze for up to 3 months.

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

ย 
Nourishing chic chip cookies made with wholesome ingredientsโ€”easy, healthy, and delicious.
Print Recipe
4.76 from 53 votes

The easiest, most nourishing choc chip cookie ever

These choc chip cookies are the ultimate combination of easy and nourishing! With just a few simple ingredients, you can whip up a batch of cookies that are not only delicious but packed with wholesome goodness. Perfect for a sweet treat any time of day.
Prep Time10 minutes
Cook Time15 minutes
Total Time25 minutes
Course: Snack
Servings: 10 cookies

Ingredients

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

Instructions

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

Store

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

Notes

Dairy-free

Just use cacao nibs and leave out the choc chips.

Low-fructose

Use the brown rice syrup and cacao nibs.

Coconut-free

Replace the coconut oil with macadamia nut oil.

Vegan

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

Almond-free (aka Nutella choc-chip cookie)

Replace the almond meal with hazelnut meal.

Nut-free

This is not the recipe for you. This Spelt Chocolate Chip Cookie is incredible and nut-free.ย 
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.
ย 

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

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

Rice Paper Rolls (fresh spring rolls)
 | Healthy Lunchbox
I often make Rice Paper Rolls, also known as fresh spring rolls. Mainly because my kids absolutely love them and they are a quick, easy and healthy gluten-free lunch box filler or snack. I alsoย  find them a great way to use up leftovers. They often replace the humble sandwich which is great for moderating the amount of wheat consumed and they also offer a little lunch box variety. The best thing is that they wrap up salads and other bits and pieces into very convenient little packages that kids just love.
The rice paper ‘sheets’ are available to buy in the Asian section of most supermarkets and are very simple to roll. I normally set up a bit of a production line with the meat cut into smallish pieces in one bowl and the salad mix in another, dressed and ready to place on the rice paper as it softens.
Health benefits
Rice paper rolls are a fantastic gluten-free, easy to make option for those looking to incorporate more fresh ingredients into their meals. The combination of colourful veggies and protein options means you can enjoy a wholesome meal that feels light yet satisfying.
How to easily make Rice Paper Rolls (fresh spring rolls)
To create a really nourishing meal or snack, you need to build a rice paper roll with a little protein and some sort of vegetable or salad. It’s best to grate, shred or thinly slice (julienne) the salad and vegetables. I suggest things like cucumber, carrots, cabbage, capsicum (peppers), bean sprouts, coriander (cilantro) or any soft fresh herbs.ย  I also always mix in a little juice ofย  a lemon or lime to keep the salad fresh and also this adds a lovely flavour so they don’t need a dipping sauce.
  1. Start by running cold water or slightly warm water over both sides of the rice paper wrappers. You can also soak in a large bowl of water. As you feel it start to soften, place it on a wet cutting board or bench top, add the filling and roll.
  2. The paper goes sticky as it sits so get rolling quickly. There are rolling instructions on the packet, but I generally place the filling towards the top of the paper (2 good heaped tablespoons), fold down the top edge, followed by the sides and then roll it downwards towards me. You may have some funny shaped ones to start with but you’ll soon get the knack.
So many rice paper roll filling ideas here…
So I thought I’d share some of the ways I fill them, especially for a lunch box where dipping sauces aren’t practical. As much as I absolutely LOVE traditional combinations with lots of Vietnamese mint and Thai basil in the mix, you don’t necessarily need to follow tradition. You can fill them with…
  • Leftover Asian lettuce cup mince with extra sprouts, shredded cabbage or lettuce and the juice of a lime.
  • Tuna, diced chicken or chopped up boiled eggs or tofu mixed with pesto and grated carrot (or any other vegetable or salad). Try it with my Coriander, lime pesto.
  • Diced chicken or tuna, shredded nori (sushi) paper and salad or sprouts tossed in a little mayonnaise and lemon juice.
  • Diced leftover sausage or meat patties and shredded or grated salad dressed in a little lemon juice.
  • Leftover potato salad or coleslaw with diced chicken or tuna.
  • Any leftover quinoa, rice or noodle dish, salad and lemon juice.
  • Leftover omelette or frittata with salad and lemon juice (obviously no good for egg-free peeps).
  • Haloumi and salad dressed with lemon juice (a good vegetarian option).
  • Chickpeas or cannellini beans marinated in lime juice and a little cumin and cinnamon powder, with salad, sprouts or coleslaw (obviously no good for legume-free).
  • Vermicelli noodles or rice noodles in the mix are always a great filler.
Serving suggestions and how to store
These rolls are perfect for dipping, so whip up a tasty peanut sauce or a zesty vinaigrette to serve alongside. Or something simple like tamari, soy sauce, sweet chili sauce or sriracha works too. Theyโ€™re best enjoyed fresh, but if you need to store them, wrap them in damp paper towel and keep them in an airtight container in the fridge for a day or two.
When placed side by side in a lunchbox, they can stick together a little.ย  My kids don’t have too much problem prying them apart.ย  But if your kids do, you can wedge a slice of apple or a piece of baking paper between them to stop them sticking together.
Vary this to suit your dietary needs
Donโ€™t be shy about mixing things up! Whether youโ€™re gluten-free, vegan, or just looking to switch things up, these rolls can accommodate any dietary preference. Swap in gluten-free rice paper, load up on your favorite veggies, or add in some grains for extra textureโ€”make them your own!
For more delicious, nourishing recipes to pack a healthy school lunchbox, check out my ebook ‘The Well Nourished Lunchbox’ – 150 pages of lunchbox inspiration.
  Print Recipe 
No ratings yet
Rice Paper Rolls (fresh spring rolls)
Prep Time5 minutes 
Course: Appetizer
Servings: 1
Author: Georgia Harding
Ingredients
  • 1 sheet/s rice paper
  • 2 tbsp filling of your choice
Serve
  • 1 tbsp tamari
Instructions
  • Start by running slightly warm water over both sides of the rice paper. As you feel it start to soften, place it on aย wetย chopping board or bench top, add the filling and roll.
  • The paper goes sticky as it sits so get rolling quickly. There are rolling instructions on the packet, but I generally place the filling towards the top of the paper (2 good heaped tablespoons).
  • Fold down the top edge, followed by the sides and then roll it downwards towards me. You may have some funny shaped ones to start with but youโ€™ll soon get the knack and they'll be picture perfect with practice.
Notes
Fillings 
 The limit really is your imagination. See above for lots of ideas.ย 
 ย 
 ย 
 Have you made rice paper rolls before? ย What flavour combinations do you like?
No bake, Nut-free Muesli Bar
 | Healthy Lunchbox, No-bake Sweets
This healthy no bake muesli bars is nut-free and a quick and easy snack that’s perfect for lunchboxes or as an on-the-go treat. Packed with wholesome ingredients like oats, seeds, and coconut, itโ€™s a great option when you want something nutritious that doesn’t require turning on the oven.
These fast treats came about one morning when I opened the freezer and alas, no lunch box fillers. No time to bake, what could I do but invent a nut-free,ย healthy no bake muesli bars? QUICKLY!
Health benefits
Well, the oats are a nourishing, high fibre, nerve supporting food. The seeds and coconut provide good fats, protein, and energy (of the slow release kind). The cinnamon further stabilises blood sugars. If you use brown rice syrup, they are also fructose friendly. These simple treats are full of nutrition and will sustain, satisfy and nourish your body – they are the perfect healthy snack. They are also great for kids with nut allergies.
Why these homemade granola bars are SO much better than any supermarket breakfast or muesli bar…
Here I go, getting on my high horse again. But the health claims on these bars just make me shudder. A warning would be more appropriate in many cases. Many commercial bars have almost as much sugar as a chocolate bar, alarming amounts of highly processed vegetable or seed oils (find out why you need to avoid these here) and ‘fruit’ that is more a product of chemistry than nature. These homemade muesli bars are whole and nourishing in ways that any supermarket or even health food brands could never be. For my detailed analysis of why there’s nothing good or healthy about processed muesli bars, click here.
These nut free granola bars are just too easy to make, so no excuses for processed bars anymore;)
Ingredients
Youโ€™ll need rolled oats, a variety of seeds (sesame, pumpkin, sunflower, and chia), desiccated coconut, ground cinnamon, butter, and your choice of sweetenerโ€”rice malt syrup or raw honey. For a bit of extra flavour or texture, add dried fruit (like sultanas or cranberries) or cacao nibs.
How to make these healthy no bake muesli bars
Start by combining the butter, sweetener, and cinnamon in a small pot over low heat until melted. You can either toast the oats, seeds, and coconut for a richer flavour or use them raw for a quicker option. Mix the dry ingredients with the melted butter mixture in a bowl and press it all firmly into a lined slice tin. Pop it into the freezer for 10 minutes to set, then slice into bars. We’ve also included a Thermomix method too!
Serving suggestions and how to store
These muesli bars are perfect for lunchboxes or a quick snack at home. Store them in the fridge or freezer to keep them firm. For lunchboxes, freeze the bars and pack them from frozen to keep them fresh until snack time. In warmers climates, pack against an ice brick to keep them well chilled.
Vary this healthy no bake muesli bars recipe
For a dairy-free version, use coconut oil or ghee. To make it gluten-free, swap the oats for quinoa flakes. If youโ€™re avoiding fructose, use rice malt syrup instead of honey, and for a vegan option, use rice malt syrup and coconut oil. You can also adjust the seeds based on preference or leave out the ones your kids donโ€™t like! Or add chocolate chips (or a chocolate drizzle) for a special treat.ย 
For a crispy baked Choc Chip Muesli Bar click HERE.
Or browse our whole range of Muesli Bars HERE.
Or, for more delicious, healthy and easy to make wholefood treats, click HERE.
No-bake nut-free muesli bar with oats, seeds, and dried fruitโ€”healthy and easy to make.
  Print Recipe 
4.54 from 30 votes
No bake, nut free muesli bar
An easy to make, nutritious snack these  No bake, nut free muesli bars are really delicious and so much better than anything store bought. Keep them in the freezer for a snack on the go. 
Prep Time10 minutes 
Freeze10 minutes 
Total Time20 minutes 
Course: Snack
Servings: 12
Ingredients
  • 100 g rolled oats (1 cup) see gluten-free below
  • 60 g sesame seeds (ยฝ cup) 
  • 60 g pumpkin seeds (ยฝ cup) 
  • 60 g sunflower seeds (ยฝ cup) 
  • 1 tbsp chia seeds ground is best, or flax seeds
  • 60 g desiccated coconut (1 cup) or shredded
  • 1 tsp ground cinnamon
  • 125 g butter
  • 170 g rice malt syrup or honey (ยฝ cup) you can play around with the amount of sweetener - as my families palate has become less sweet over time, I generally only add ยผ cup of RMS and even less if using honey these days
Optional
  • 80 g dried fruit (ยฝ cup) organic or additive-free preferably
  • 30 g cacao nibs (ยผ cup)
Instructions
  • In a small pot, combine the butter, sweetener and cinnamon over a low heat, stirring until combined. If using a Thermomix, heat 2mins, temp 90, speed 3.
  • You have a couple of options here. For a tastier slice, throw the oats, seeds, and coconutย into a large pan and toast over a low heat for 5-10 minutes, stirring often (the coconut will colour and the pepitas will start to pop).
OR
  • Combine the dried ingredients raw.
  • Add the dried mix to the butter / sweetener mix, (plus dried fruit or cacao nibs if using) and mix until combined. If using a Thermomix, blend 30sec, reverse, speed 3 (you may need to scrape the sides). See my lunch box tip below.
  • Press into a small slice tin lined with baking paper (I use a wet stainless steel serving spoon). Put it in the freezer for 10 minutes or until set.
  • Remove from the tin and cut into squares.
Store
  • It is best to keep refrigerated or frozen.
Notes
Dairy-free
 Use coconut oilย or ghee instead of butter. If using coconut oil, you will just need to make sure it is kept cold or it will fall apart more quickly than the butter version.
Gluten and grain-free
 Useย quinoa flakes (may just need to increase the quantity slightly).
Low-fructose
 Use brown rice syrup instead of honey.
Vegan
 Choose rice malt as your sweetener. Use coconut oil instead of butter (it will need to be kept chilled).
Sesame-free
 Replace them with another seed or nut.
Coconut-free
 Replace the coconut with ground seeds or nuts.ย 
Do kids fuss over the seeds orย consistency?
 Either leave the ones they dislike out and increase those they do like, or grind them up. You can even process the whole mix of dried ingredients to make a finer, less chunky slice.
Lunchbox Tip
 For a slice that holds together better, use butter or ghee (coconut oil melts more rapidly) and process the mixture so it is fine and sticks together better (TMX 10sec, speed 5). Use the back of a big wet spoon to really compact it into the tray.ย My kids prefer this to a chunky consistency and it is definitely better for holding together in the lunch box. Also, store it in the freezer and pack from frozen in an insulated lunch box (with a cold pack). It will be defrosted and ready to eat come morning tea.
 There are over 50ย delicious, easy to make nut-free recipes in my best selling ebookย โ€œThe Well Nourished Lunchboxโ€ โ€“ more details and a video of whatโ€™s insideย HERE. Whilst your there, check out the amazing reviews for the ebook.ย 
 ย 
 ย 
Have a play with this recipe. Please let me know if you discover any interesting variations and I'd love to receive your comments below.
 ย 
 
Coriander & Lime Pesto
 | After School Snacks, Savoury Snacks, Dips
This coriander lime pesto is the best Iโ€™ve ever made, so I just had to share the recipe. I found myself with a lot of coriander in the garden and my lime tree heavy with fruit. So hereโ€™s what I madeโ€ฆ a very seasonal, extremely healthy coriander and lime pesto.
Whilstย coriander pestoย is a delicious, nutritiousย dipย orย salad dressing, you can also think about it as an accompaniment to grilled or BBQโ€™d fish orย chicken. I also make Asian inspired omelettes and serve them with a dollop of this pesto. Even a fried rice or a stir fry would tasteย better and offer moreย nutritionย with this pesto on top.
But a word of warning. This makes the shop bought stuffย tasteย like baby food!
Health benefits
Well, letโ€™s start with the amazing healingย herbย coriander (also called cilantro in some cultures and clinical research). Coriander is a classic example of food as medicine. It is extremely anti-inflammatory, anti-bacterial and also an amazing detoxifier and heavy metal chelator. Medicinally, it is used frequently for arthritis, inflammatory digestive disorders and to bind and excrete heavy metals in the blood. Needless to say, it is a very beneficial addition to any diet.
Theย cashew nutsย and cheese add good fats andย protein. Theย lime juice, zest and also theย garlicย further support immune function. So really, this pesto is just what the doctor ordered this winter.
The most deliciousย flavourย combination, my Coriander and lime pesto is a lovely change from the traditional basil variety.
Ingredients
Theย ingredientsย in thisย coriander pesto are only a short list. Choose a good bunch of fresh coriander (fresh cilantro) and a clove of garlicย that suits the amount ofย garlicย flavourย you like – I always opt for a large clove! Toastedย Cashew nutsย give the texture for the pesto andย parmesan cheeseย adds aย tasteย of cheese andย saltย to the mix.ย Lime juiceย lifts the freshness of the pesto and the macadamia nut oil makes sure the coriander is nice and smooth to theย taste. A red chilli is optional- depending on who will be eating this or what sort ofย dishย you will use it with, include the chilli with or without seeds according to the heat you like.
How to make coriander lime pesto
This coriander lime pesto can be made a variety of ways according to what equipment you have in your kitchen. The simplest and quickest way is to use a food processor (or Thermomix) – grate the parmesan cheese together with the garlic and set this mixture aside in a medium sized mixing bowl. Then the fresh coriander and toasted cashews go into the food processor and are chopped small – not too small as you want the cashews to give texture. Tip this mixture in with the parmesan cheese and garlic, add the lime juice and zest and macadamia nut oil. Give this all a food stir with a spatula until combined! I always give mine a little taste to check the balance of flavours. Add more lime juice or a pinch of salt (or more parmesan) to adjust as needed.
If you donโ€™t have aย food processor or blender, then the next best way is the traditional way with a mortar and pestle (where the name โ€˜pestoโ€™ comes from!). Use the mortar and pestle to crush theย cashews, coriander andย garlicย then add to a mixing bowl with the grated parmesan,ย lime juice and zest and macadamia nut oil (or extra virgin olive oil), stirring well to combine.
Vary this coriander lime pesto to suit your dietary needs
Coriander orย cilantro pestoย lends itself to MANY variations. You can of course make this aย basil pestoย by substituting the fresh coriander for fresh basil. To make thisย dairy-free, theย parmesan cheeseย can be omitted and a few goodย tablespoonsย of nutritional yeast flakes used with aย pinchย ofย saltย instead. Using ground macadamia nuts can also be a way to mimic the texture of theย parmesan cheeseย if desired.
If you need to avoid nuts, you can choose toasted sunflower seeds instead- they have a very similar texture toย cashew nuts. If youโ€™d like to just use a different nut, thenย pine nutsย are a popular choice, as well as macadamia nuts or almonds.
If youโ€™re out of limes, thenย lemon juiceย and zest can work too for the zesty finish!
Serving suggestions and how to store
This pesto is fantastic over pasta, stirred into quinoa, or used as a dressing for roasted veggies. I love it over eggs or with chicken or fish fro dinner. You can even use it as a spread for sandwiches or wraps.
Because this pesto is made from fresh ingredientsย without any additives, it will only last a few days in the fridge. I flatten out the surface of the pesto and drizzle over a little bit ofย olive oilย to seal the top and slow down the discolouration. Make sure it is in anย airtight container as well.ย Pesto can also be frozen and used through warmย dishesย such asย pastaย when thawed- either freeze in anย airtight containerย or freeze inย ice cube traysย then transfer to a container when solid.
If you don’t like coriander – try this Basil Pesto.
Coriander and lime pesto with fresh herbs, nuts, and a zesty citrus twistโ€”perfect for adding flavor to any dish.
  Print Recipe 
4.63 from 29 votes
Coriander and lime pesto
This Coriander & Lime Pesto is a zesty twist on the classic pesto, packed with fresh herbs, citrus, and crunchy toasted cashews. Itโ€™s a quick and versatile sauce that can brighten up just about any dish, from salads to sandwiches, and everything in between.
Prep Time10 minutes 
Total Time10 minutes 
Course: Appetizer
Servings: 1 cup
Ingredients
  • 1 bunch/s fresh coriander leaves
  • 1 clove/s garlic -crushed (if not using a processor)
  • 60 g raw cashew nuts (ยผ cup) toasted
  • 30 g parmesan cheese (2 tablespoons) finely grated
  • 1 lime/s juice and zest 
  • 20 ml macadamia nut oil (1 tablespoon) or olive oil
Optional
  • 1 red chilli/s
Instructions
  • In a food processor grate the parmesan and garlic and set aside. Thermomix 10 seconds, speed 6.
  • Place the coriander and cashews in the processor and pulse until just chopped. Thermomix pulse 2-3 times or until chopped when you look through the lid.
  • Mix in the parmesan, lime juice and zest and macadamia oil (and optional chill) until combined and serve. Thermomix 10 seconds reverse speed 3.
Store
  • Drizzle with a little olive oil to seal it and prevent it discolouring.
  • Store in an airtight container in the fridge.
  • Can also be frozen in a airtight container or even in ice-cube trays (and then cubes put into an airtight container once frozen).
Notes
Dairy-free and vegan
 Omit the parmesan. I'd suggest adding a couple of tablespoons of nutritional yeast for cheese flavour and even a handful of ground macadamia nuts to replace the parmesan, but that's optional too.
Nut-free
 Replace the cashews with the same amount of sunflower seeds.
Different nut
 I love this with macadamia nuts too.ย 
Variations (for the kids)
 One of my blog readers recently shared how she got her children to eat leafy greens. She makes pesto and not just the basil variety. She also adds in kale, spinach or whatever else the market has on offer. Spinach is very mild tasting, so you could easily add this to any type of pesto, without the kids noticing.
Tip
 Seek out a really good, flavoursome coriander and fresh lime. I've made coriander pesto in the past and it's been good, but not this good. Your farmers market will have the freshest, most seasonal produce for the most delicious and nutritious pesto.
ย 
Do you have any pesto combinations that you just love? Please share them by commenting below.
Sweet Haloumi, Lemon & Hazelnuts
 | After School Snacks, Savoury Snacks
This Sweet Haloumi, Lemon & Hazelnuts recipe is a super fast, easy to make, nutritious snack or light lunch. I always have a packet of haloumi in the fridge for a last minute lunch or a quick snack. ย I sometimes make this for my kids for an after school snack too. It’s so delicious and pretty, you can even make this as a starter when entertaining. Talk about versatile!
Health benefits
Packed with a balance of protein, healthy fats, and fresh produce, this dish offers a variety of textures and flavours, making it a satisfying and wholesome choice.
Ingredients
All you need is haloumi cheese, an apple (red or green for that extra crunch), raw hazelnuts, a lemon for juice and zest, and some extra virgin olive oil. You can elevate it with fresh mint or figs when they’re in season for added freshness and sweetness. A drizzle of honey is also delicious!
How to make this Sweet Haloumi, Lemon & Hazelnuts
Slice the haloumi and cook it in a frying pan, BBQ, or a sandwich press (whichever is easiest) over a medium heat until golden brown. Toss the haloumi and hazelnuts on the press until golden, then plate it up with julienned apple, lemon juice and a drizzle of olive oil, and serve immediately while the haloumi is still warm and crispy.
Serving suggestions and how to store Sweet Haloumi, Lemon & Hazelnuts
Enjoy this dish right away for the best textureโ€”haloumi is at its peak when hot and crispy. For extra deliciousness, scatter fresh mint leaves on top or add figs for a seasonal twist. If you have leftovers, store in an airtight container in the fridge, but remember that reheating haloumi wonโ€™t quite recapture its original texture.
Vary to suit your dietary needs
To make this Sweet Haloumi, Lemon & Hazelnuts recipe nut-free, simply swap out the hazelnuts for pepitas. You can also experiment with different fruits like pears or even stone fruits for a sweet variation.
Sweet haloumi with lemon and hazelnutsโ€”flavorful and unique, with a perfect balance of sweet and savory.
  Print Recipe 
No ratings yet
Sweet haloumi, lemon and hazelnuts
This Sweet Haloumi with Lemon and Hazelnuts dish is a quick and easy recipe that delivers big on flavour! It combines the salty crunch of haloumi with the sweetness of apple and the zesty brightness of lemon, making it perfect for a light meal or snack thatโ€™s ready in minutes.
Prep Time5 minutes 
Cook Time5 minutes 
Total Time10 minutes 
Course: Appetizer, Snack
Servings: 2
Ingredients
  • 180 g haloumi
  • 1 red or green apple -julienned into thin strips
  • 10-20 hazelnuts - raw
  • 1 lemon/s -juice and zest
  • 1 tbsp extra virgin olive oil -extra virgin 
Optional extras
  • 1 tbsp fresh mint leaves -scattered over the dish are really delicious.
  • 4 Fresh figs -when in season are a delicious addition to this.
  • 1 tbsp honey
Instructions
  • Cut the haloumi in half to make it thinner and also  lengthways, so you have four pieces.
  • You can cook haloumi in a pan or on the BBQ. However, I find the quickest and easiest way is in a sandwich press. 
  • Heat the press, then place the haloumi and hazelnuts in it for a few minutes or until they have browned.
  • Divide the haloumi and hazelnuts between the plates, scatter over the apple and mint and drizzle with the lemon juice and olive oil.
  • The acidity of the lemon, sweetness of the apple and saltiness of the haloumi is a heavenly flavour combination. It's important however to eat the haloumi straight off the press whilst it is hot and crunchy on the outside and soft inside. As it cools, haloumi has a tendency to go rubbery - so eat it quickly!
  • This takes little longer than cutting up an apple. Give it a go, it's delicious and sure to become a favourite.
Notes
Nut-free
 Replace the hazelnuts with pepitas.ย 
 ย 
I'd love to know how you like it? Post a comment below.
 ย 
Asian Lettuce Cups (San Choy Bow)
 | Budget Friendly, 30 Minute Meals, Make-ahead Meals, Chicken, Freezable Meals
This Asian Lettuce Cups (San Choy Bow) are such an easy to make, healthy dish with lots of fresh Asian flavours. Children also love putting it together so serve it all on a platter buffet style and let them choose a lettuce cup, fill and roll it themselves (to suit their taste). I’ve even had children over who generally refuse to eat salad, happily eat this, lettuce and all!
Best of all it has a super short prep time and the total time it takes to make this is less than 30 minutes. Try it for lunch or dinner, it’s a firm favourite in our household.
Health benefits
This gluten-free recipe is loaded with lean protein, fresh vegetables, and herbs, offering a fibre rich, nutritious and satisfying meal. Lettuce cups are also a great way to keep things light while still feeling full and nourished. The garlic, ginger and shiitake are great for immune support. I also use tamari and fish sauce for flavour instead of the additive and high sugar sauces like hoisin sauce or oyster sauce.
Ingredients
Key ingredients include turkey mince or chicken mince (also called ground turkey or ground chicken), fresh ginger, garlic, tamari, lime juice, and a bunch of fragrant herbs like mint and coriander (cilantro). You can also toss in some mushrooms for extra texture (I love shiitake mushrooms), and donโ€™t forget the crunchy cashews (or peanuts or even toasted sesame seeds) to top it all off.
How to make Asian Lettuce Cups (San Choy Bow)
Start by dry roasting the cashews and setting them aside. Then sautรฉ the onion, ginger, and cloves garlic in coconut oil (or sesame oil) before stir-frying the mince on a high heat until cooked. Add your sauces and seasonings, stir through the fresh herbs, and you’re ready to serve. Just pile the mince and veggies into a crisp lettuce leaf (iceberg lettuce is great for these), top with cashews, wrap, and enjoy.
Serving suggestions and how to store
Serve with lettuce cups and an array of colourful veggies like julienned carrots and capsicum. If you’re short on lettuce or have picky eaters, this mince mixture also works great over rice or quinoa. Leftovers can be stored in the fridge for a couple of days or frozen for later use. Simply reheat the mince in a pan before serving.
Vary this to suit your dietary needs
For a vegetarian option, swap the mince for quinoa or firm tofu and skip the fish sauce. Nut-free? Use toasted sesame or sunflower seeds instead of cashews. You can also adapt for soy-free, seafood-free, and coconut-free diets, and for those who prefer their meal without lettuce, serve it over rice or quinoa. Or for pork lettuce cups, replace the mince with pork mince. Its a super versatile recipe.ย 
Asian lettuce cups filled with savory chicken, vegetables, and a flavorful sauceโ€”light and healthy.
  Print Recipe 
4.93 from 14 votes
Asian Lettuce Cups
These Asian Lettuce Cups (San Choy Bow) are the perfect light and flavorful meal thatโ€™s fun to eat and easy to make. Loaded with tender mince, fresh veggies, and crunchy cashews, this dish is great for busy weeknights or entertaining. Plus, the whole family can customise their own cups, making it a fun, hands-on meal!
Prep Time15 minutes 
Cook Time10 minutes 
Total Time25 minutes 
Course: Main Course
Servings: 4
Ingredients
  • 1 tbsp coconut oil - or sesame oil
  • 1 red onion/s -peeled, halved and thinly sliced
  • 1 tsp ginger root -peeled and finely grated
  • 1 clove/s garlic -peeled and finely chopped
  • 500 g turkey or chicken mince
  • 1 tbsp fish sauce
  • 1 tbsp sweet chilli sauce
  • 1 tbsp tamari -or coconut aminos
  • 1 lime/s -juiced
  • ยผ bunch/s Vietnamese or regular mint -leaves picked (or finely chopped for fussy kids) or Thai basil is lovely too
  • ยผ bunch/s fresh coriander leaves -leaves picked (or finely chopped for fussy kids)
Optional
  • 100 g mushrooms -shiitake or regular, sliced
To serve
  • 40 g raw cashew nuts (ยผ cup) or peanuts
  • 1 Cos lettuce -washed and leaves separated
  • 1 carrot/s -peeled and grated or julienned
  • 1 red capsicum/s -julienned
  • 1 red chilli/s -seeded and diced (optional)
Metric - US Customary
Instructions
  • In a wok or large pan, dry roast the cashew nuts over medium heat and set aside.
  • Heat a tablespoon of coconut oil over a low heat.
  • Add the onion and ginger and saute for a couple of minutes. Add the garlic and mince and stir fry. 
  • Add optional mushrooms, increase the heat and cook, stirring constantly until the mince is cooked (about 5 minutes).
  • Add the fish sauce, sweet chilli and tamari.
  • Stir through to coat the mince well, then turn off the heat.
  • Stir in the lime juice and fresh herbs.
  • Place the wok or pan on the table to self-serve.
  • Break the leaves away from your lettuce and arrange on a plate.
  • Place the grated/ julienne vegetables / chilli/ cashews on the table to self serve.
Serve
  • To serve simply place the mince / veggies. cashews into the lettuce cup, fold it in and enjoy.
Make ahead
  • You can make the mince part ahead and re-heat by stir-frying in a wok or pan with a splash of broth or stock. Keep the cashews aside until ready to serve.
Store
  • Store in an airtight container in the fridge.
  • The mince mixture can be frozen in an airtight container.
Notes
Vegetarian
 Substitute the mince with quinoa or firm tofu (crumbled) and the fish sauce with a teaspoon of sea salt.ย 
Pork Lettuce Cups
 Replace the turkey or chicken mince for pork mince.
Nut-free
 Swap the cashews for toasted sesame or sunflower seeds.
Seafood-free
 Swap the fish sauce for a good pinch of sea salt.
Soy-free
 Swap the tamari for liquid or coconut aminos.
Onion and garlic-free
 Swap them for a 3-4cm pieces of ginger, finely grated.
Coconut-free
 Replace the coconut oil with olive oil or butter.
For kids (or adults) who just wonโ€™t eat lettuce
 Serve the mince mix on rice or quinoa.
Make it go further
 I often have a little left over mince from this meal. So I use it to make another meal the next day. These are ways I stretch it:
  • Mix through some shredded cabbage or lettuce, add more lime juice and use it as a filling for fresh spring rolls (my kids favourite lunch).
  • Stir through cooked quinoa and make more lettuce cups.
  • Mix it through salad leaves, more fresh herbs, cabbage and the juice of a lime to make an Asian inspired salad.
Time saving tip
 I always prepare all of my ingredients in advance and just throw this together at the last minute as the cooking time is very minimal. I also have a julienne peeler (from a kitchen appliance shop), which I love as it juliennes perfectly and quickly.
 If you are after a safe, non-stick wok to cook this in, I can't recommend highly enough this wok from Solidteknics. It is my most used pan and cooks this beautifully.ย 
 ย 
 ย 
Love this? Why not post a comment below or rate this recipe.
 
Raw Chocolate Recipe
 | No-bake Sweets, Desserts
I make my own sugar (fructose) free chocolate. This dairy-free Raw Chocolate recipe uses only nourishing, whole ingredients. It takes minutes to make, my kids LOVE it, I can consume it without overdoing it and I find it simply satisfying! Itโ€™s quite funny, my kids think my chocolate is a really indulgent, special treat! Well, it is, but unbeknown to them, itโ€™s also very healthy.
There are a couple of versions I make (and then a couple of versions within those versions), by now you know how I love my versions right? Anyway, today Iโ€™m just going to keep it simple and show you a couple of basic combinations.
Raw cacao butter is the fat pressed at low temperatures from the cacao bean. It has an amazing aroma and makes a chocolate that doesnโ€™t melt quite as quickly as chocolate made with coconut oil. It is, however, quite expensive and the blocks need to be chopped up or shaved to melt, whereas the coconut oil melts easily (in summer it will be a liquid anyway). You can find out more about the health benefits of coconut oil here.
You can make this chocolate with either one, or, a combination of the two. Either version forms an antioxidant rich, very nutritious and delicious chocolate.
Health benefits
Raw cacao powder is rich in antioxidants and has many trace minerals such as magnesium, potassium and iron. There is a lot of literature about the benefits of chocolate, but many of these benefits are undone by the amount of sugar and other additives that chocolate can contain. Making your own chocolate gives you control over the ingredients and allows you to adjust the sweetness to YOUR tastes.ย 
Ingredients
This raw vegan chocolate recipe features just three ingredients!ย 
Cacao butter or cocoa butter can be a little tricky to source but any health/ wholefoods store or online shop should stock it. It lasts for years in the pantry so if you buy in bulk it can end up being cheaper per kilo. Cacao butter smells amazing and truly gives the best texture and mouthfeel of this chocolate.
Cacao powder is the powder from the cacao bean and is processed at low temperatures. Cocoa powder is similar but has been roasted and thus is a little less bitter than the raw. I use cacao powder as my ingredient of choice but if you only have cocoa powder in the pantry, then you can use that too.
You can choose the sweetener that suits your needs – if you like the most natural, local sweetener, choose local raw honey. If youโ€™d like to be low fructose, choose the rice malt syrup. If you love maple syrup then you can use that one for its delicious flavours. You can adjust the amount to have the chocolate a little sweeter if you like too.ย 
How to make this raw chocolate recipe
This is truly as simple a method as possible!ย 
In a medium sized saucepan over low heat, melt the cacao butter until just warm (not hot). Make sure you don’t over heat the mixture, it should be barely lukewarm (not hot).
The smell of this melting cacao butter is just divine! Donโ€™t be fooled though, it doesnโ€™t really have much of a taste at this stage! If you are using coconut oil, you only need to soften it in your saucepan.
I then use a whisk to stir through the cacao powder and sweetener. Your main goal is to ensure there are no lumps of cacao and that everything is thoroughly combined- the whisk enables this to happen easily. If you donโ€™t have a whisk, even some electric beaters (use carefully!) or a stick blender would work to combine the cacao butter, cocoa and sweetener.
If you have a Thermomix, it is incredibly easy to pop it all in, set the melting temperature of 50ยฐC and mix together on Speed 1 until smooth, then pour into your mould.
For cute bite-sized servings, I pour into baking cases. Otherwise I line a dish or tray with baking paper and make a block or โ€˜barkโ€™ with extra ingredients like roasted nuts and dried fruit.
How to vary this raw chocolate recipe
To make this chocolate vegan, use rice malt syrup or maple syrup. To have low-fructose chocolate, choose the rice malt syrup as your liquid sweetener. You can add nuts such as roasted almonds or cashews, seeds such as pepitas, shredded coconut, vanilla extract, dried fruit and much much more to make as many variations as you like with this chocolate.ย 
Store
This raw chocolate recipe melts at quite a low temperature so I keep this in my fridge in an airtight container. If I want to take it somewhere, it will stay solid for a few hours next to an ice pack.
For more delicious, healthy and easy to make wholefood treats, clickย HERE.
Raw chocolate made with cacao, coconut oil, and natural sweetenersโ€”a healthy, indulgent treat.
  Print Recipe 
5 from 9 votes
Raw chocolate recipe
This is a simple way to make healthy raw chocolate. It's as good as the processed kind.
Prep Time5 minutes 
Cook Time10 minutes 
Chill10 minutes 
Total Time25 minutes 
Course: Dessert, Snack
Servings: 200 grams
Ingredients
  • 200 g cacao butter (1 cup) or raw, extra virginย coconut oil (or a combination of 100gram of each), melted
  • 30 g cacao powder (ยผ cup) unsweetened Dutch process or raw
  • 2-4 tbsp rice malt syrup, honey or maple syrup -you can adjust the sweetness to your taste
Instructions
  • Simply melt the cacao butter or coconut oil over a very low heat (I find placing in a bowl over hot water is best), or Thermomix (temp 50, speed 1) until just melted. If making with just coconut oil, it only needs to be softened, not melted to make it. 
  • Add the cacao powder and sweetener, mix until well combined. Pour into chocolate moulds or mini cupcake baking cups. You can also spread out over a baking sheet to make a bark. 
  • Place in the freezer immediately to set (don't delay with this). 
  • Once set, keep in an airtight container in either the fridge or freezer.
Tips
  • A few people have had issues with the sweetener and base fat not combining completely. Make sure you don't over heat the mixture, it should be barely luke warm (not hot).ย 
  • If you happen to overheat it, add a tbsp of coconut cream and try mixing with a stick blender or whipping it up in a blender just before pouring into a mould and get it into the freezer to set asap!
Store
  • Because both coconut oil and cacao butter melt when exposed to even a little heat, these chocolates always need to be kept cold (especially important if you use coconut oil for the fat). So, unfortunately, they are no good for picnics or lunch boxes (unless packed against an ice pack).
Notes
Coconut-free
 Choose cacao butter rather than coconut oil.ย 
Fructose friendly
 Choose rice malt syrup as your sweetener. You can also sub the sweetener for stevia if you enjoy the taste.
Vegan
 Choose rice malt or maple syrup as your sweetener.
Add nuts
 Roasted nuts are delicious set into this raw chocolate.ย 
Peppermint chocolate
 Add as few drops of peppermint oil or essence.ย 
Make Peanut Butter Cups
 Recipe HERE.ย 
 ย 
 ย 
Enjoy and please let me know what you think by posting a comment below. Who'd have thought chocolate could be so very healthy?
Lamb, Bacon and Lentil Pot
 | Budget Friendly, Make-ahead Meals, Red Meat, Freezable Meals, Vegetarian, Slow Cooked
This Lamb, Bacon, and Lentil Stew is a hearty, delicious dish perfect for cozy family dinners. With tender lamb shanks, smoky bacon, and a mix of veggies, it’s a delicious, no-fuss, one pot meal that practically cooks itself – ideal for busy nights when you want something comforting and nutritious.
This gluten free, healthy lamb shank recipe is so simple to make, it’s sure to become a family favourite. You don’t really need a whole shank per person here, especially if they are large. I’m all for spending extra money on quality meat, buying less of it (so it’s still affordable) and bulking it out with other good stuff. You know I’m all for variety too, so including the lentils for extra protein is a winner.
You can either throw it in the slow cooker or cook in the oven at a low temperature (like below). The meat just melts in your mouth and the flavour of the lamb with bacon and rosemary is a match made in heaven.
Health benefits
This Lamb Bacon Lentil stew combines protein-rich lamb and lentils with a variety of vegetables, making it a well-rounded meal. The slow-cooked ingredients provide a rich flavour and satisfying texture, perfect for nourishing the whole family. The gut healing chicken broth I’ve raved about here, and by slow cooking the shanks this way, even more, immune boosting, nutritious goodies are added. The onion, garlic, vegetables and rosemary give further immune support too. This lamb shank recipe is a great option for those who don’t tolerate tomatoes but are after a hearty stew.
This recipe has about 38-42 grams of protein per serve.
Ingredients
To make this dish, youโ€™ll need lamb shanks, bacon, brown lentils, carrots, celery, mushrooms, onions, garlic, rosemary, red wine, and chicken stock. Optional extras include zucchini, eggplant, or parsnips for added variety.
How to make Lamb, Bacon and Lentil Stew
Start by browning the lamb shanks in a large ovenproof dish, then add all the remaining ingredients. Season everything well, ensuring the lamb shanks are submerged in liquid. Cover with a lid and cook in a 160โ„ƒ/320โ„‰ oven for about 3 hours. The slow cooking ensures tender lamb that falls off the bone.
Serving suggestions and how to store
Serve this lamb bacon lentil stew with mashed potatoes to soak up the rich juices plus steamed veggies or a fresh salad. Store any leftovers in an airtight container in the fridge for up to 3 days, or freeze for up to 3 months. Reheat in a low oven until warm.
Vary this to suit your dietary needs
For a vegetarian version, swap the lamb and bacon for extra lentils, mushrooms, and smoked paprika for a smoky flavour. If youโ€™re avoiding legumes, leave out the lentils and add more vegetables like parsnips or sweet potatoes.
Enjoy this hearty lamb, bacon, lentil stew. A delicious, nourishing protein-packed one pot meal, perfect for a comforting family dinner.
  Print Recipe 
4.80 from 30 votes
Lamb, Bacon and Lentil Stew
This Lamb, Bacon, and Lentil Pot is the ultimate comfort dish, packed with tender lamb shanks, smoky bacon, and hearty lentils. It's a one-pot wonder that's easy to prepare and perfect for those days when you want a wholesome, nourishing meal with minimal effort. 
Prep Time10 minutes 
Cook Time3 hours 
Total Time3 hours  10 minutes 
Course: Main Course
Servings: 4
Ingredients
  • 2 onion/s -peeled and sliced
  • 2 clove/s garlic -sliced
  • 400 g can brown lentils -drained and rinsed or 1 cup cooked brown lentils
  • 3 carrot/s -sliced roughly
  • 4 rasher/s bacon -diced roughly
  • 100 g mushrooms -Swiss brown or button, sliced (1 cup) 
  • 3 stick/s  celery -sliced roughly
  • 2 tbsp fresh rosemary leaves -chopped (or 1 tablespoon of dried)
  • Sea salt and freshly ground black pepper
  • 60 ml red wine (ยผ cup)
  • 250 ml chicken broth or stock (1 cup)
  • 4 lamb shanks -small, or two large ones (depending upon your appetite)
Optional extras
  • 1 zucchini/s - or eggplant or parsnip, diced
Instructions
  • Preheat your oven to 160โ„ƒ/320โ„‰ (fan-forced).
  • In a large oven proof dish (I like my cast iron pot), place the lamb shanks and brown quickly on the stove top (in a little olive oil or ghee) over a medium high heat. This is not essential and I have to confess, I'm a bit lazy and tend to take the just throw it all in approach.
  • Next, add all of the ingredients, season and stir to combine. Make sure the lamb shanks are toward the bottom of the dish and covered with the liquid and other ingredients.
  • Place the lid on the pot and cook for 3 hours. I aim for 3 hours, as the longer it cooks the more tender the lamb. I tend to put it in the oven before school pick up and it's ready in time for dinner. It's very forgiving so can easily cook for longer. *
  • Sprinkle with finely chopped parsley (good way to hide this very nutritious green) and serve alone or with one of the following...
Slow Cooker
  • This can certainly cooked in a slow cooker. However, as the speed and temperature varies between the many brands of slow cookers, base the amount of liquid you add and the cook time on a similar style of recipe in the guide book for your specific slow cooker. The general rule of thumb is to halve the liquid and double the cook time, but understanding your own slow cooker is the best guide.
Serving suggestions
  • Steamed and buttered vegetables.
  • Mashed potato, sweet potato or pumpkin (soaks up the delicious juices).
  • Pureed or mashed cauliflower.
  • Cauliflower, broccoli and lemon salad.
  • Green beans, steamed and dressed with lemon juice, zest and EV olive oil.
  • A simple bowl of greens or a salad.
Make-ahead
  • Re-heat in a low oven until just hot.
Store
  • Airtight in the fridge and can also be frozen (remove the bone to freeze).
Grab Bag Formula Method
  • If you've done the **Grab Bag Formulaย Short Course, this is the method to convert this recipe...
  • Place all of the ingredients (other than those for serving) into the Grab Bag.
  • Carefully seal your Grab Bag. I close most of the seal then press out as much air as I can then complete the seal. Place the Grab Bag in the freezer.
  • To cook, remove the Grab Bag from the freezer, place on a baking tray and thaw in the fridge overnight.
  • Tip the contents of the Grab Bag into a large oven proof dish (with a tight fitting lid) or Dutch oven. It may still be a bit frozen; thatโ€™s okay. Place the lid on the pot, set your oven to 160ยฐC/320ยฐF (fan-forced) and cook for 3ยฝ-4 hours. The thicker the lamb shanks the longer it will need to cook.
  • **ย Theย Grab Bag Formulaย Short Course is available to purchase for just AU$46ย HERE.
    OR
    If you are a full-accessย Well Nourished Familyย member, the course is included in your membership and you can access in the members portal -ย HERE.
Notes
Vegetarian is Possible
 Double the lentils, use vegetable stock, add 300g mushrooms and add a tablespoon of smoked paprika (to add a smoky flavour like bacon). You could also add tempeh if you'd like and cook for only 1 hour.
Legume-free
 Leave out the lentils and add in extra veggies. I love adding parsnip and sweet potatoes but you can add whatever you like really.
Onion-free
 Replace the onion with a small bulb of diced fennel.ย 
Garlic-free
 Replace the garlic with a good pinch of chilli flakes.
Green boost
 Stir in a bunch of kale (leaves trimmed and diced) at the very end of cooking (last 5 mins).
Wine-free
 Replace the red wine with more stock or broth and a tsp of balsamic vinegar.ย 
 ย 
 ย 
Let me know what your think. ย I loveย receiving your comments.
 
Cheese & Seed Crackers
 | Healthy Lunchbox, Savoury Snacks
This healthy cheese cracker recipe is ย a really delicious, savoury addition to any nourishing lunch box or just to snack on. Itโ€™s impossible to buy a savoury cracker with this much nourishment and protein โ€“ add a few carrot sticks or other raw veggies and you have a perfectly delicious and nutritious morning or afternoon tea.
Health benefits
So what’s so good about this seed cracker recipe (apart from the taste, they really do have the best cheesy flavour)? The ground seeds pack in protein, loads of zinc, minerals, and healthy fats. ย These are so much more nutritious than any packet cracker. Instead of just filling a void with crackers that have little more than empty calories, why not make every mouthful count with these beauties. Children love the cheesy, buttery biscuit, and being nut-free, it makes them a perfect inclusion in the school lunch box. They are also so simple to make. Each cracker has approximately 3.5 grams of protein.
Warning – these are dangerously moreish! I dare you to stop at one.
Ingredients
To make these crackers, you’ll need cheddar cheese, parmesan, butter, mixed seeds (like sunflower seeds, sesame seeds, pumpkin seeds, and flax seeds), wholemeal spelt flour, lemon juice, and garlic. Optional extras include cayenne pepper, rosemary or any other herbs or spices you enjoy.
How to make this healthy cheese cracker recipe
Start by grinding your seeds in a food processor, then grate the cheeses and crush the garlic. Combine all ingredients into a processor or bowl to form a sticky dough. Roll the mixture into a sausage shape with baking paper (parchment paper), chill it for 30 minutes, then slice into discs. Bake at 170โ„ƒ/340ยฐF on a sheet pan or baking sheet (tray) for 15 minutes or until golden brown, and let them cool completely to crisp up.
Serving suggestions and storage
These homemade cheese crackers are perfect with your favourite dips, cheese platters, or just as they are for a quick snack. Store them in an airtight container for up to a week. You can also freeze them before or after baking to extend their shelf life. You can eat them straight from the freezer which is very dangerous because they are so moorish! Or enjoy at room temperature.
Vary this healthy cheese cracker recipe to suit your dietary needs
For a gluten-free version, swap the spelt flour for buckwheat flour. If you need to omit garlic or sesame seeds, you can easily adjust the recipe by leaving them out or substituting with other seeds (I love with chia seeds).
Tip
I grind up a seed mixture and store them in an airtight container in the fridge. I use them in lots of baking and even just over breakfast so I like to pre-prepare them to save time.
This recipe is one of many savoury cracker recipes in myย best selling ebook ‘The Well Nourished Lunchbox‘. Click HERE to read the rave reviews and find out more.
This healthy cheese cracker recipe is the most delicious, nourishing savoury snack. Packed with seeds & nourishing ingredients. Easy to make!
  Print Recipe 
4.70 from 23 votes
Cheese and Seed Crackers
These Cheese & Seed Crackers are a delicious, savoury snack thatโ€™s perfect for pairing with dips or enjoying on their own. Theyโ€™re super easy to make and packed with the goodness of seeds and cheese, making them a wholesome alternative to store-bought crackers.
Prep Time10 minutes 
Cook Time15 minutes 
Total Time25 minutes 
Course: Snack
Servings: 20 crackers
Ingredients
  • 100 g cheddar cheese
  • 30 g parmesan cheese
  • 70 g butter -chilled and cubed
  • 120 g mixed seeds (1 cup) ground (I use 30g each โ€“ sunflower, sesame, pumpkin and flax seeds).ย  See tip below.
  • 60 g wholemealย speltย flour (ยฝ cup) 
  • ยฝ lemon/s -juice
  • 1 clove/s garlic
Optional extras
  • ยฝ tsp cayenne pepper -this doesnโ€™t contribute any heat in this cracker though is great for the circulation and digestion, so give itย  a try.
  • ยผ tsp dried rosemary - or any other herb you enjoy
Instructions
  • Preheat the oven to 170โ„ƒ/340ยฐF (fan-forced) and line a large biscuit tray with baking paper.
  • Grind the seeds in a food processor. Thermomix 10-15 seconds, speed 8 (make sure you don't over grind them or they will release oils).
  • Grate the cheeses either by hand or in your food processor and crush the garlic. Thermomix 10 seconds, speed 5.
  • Add all of the ingredients into the processor and mix at a high speed until well combined forming a sticky but firm batter. Thermomix 30 seconds, speed 6.
  • Place the mixture onto a sheet of baking paper and roll into a sausage shape approximately 5cm in diameter (about as wide as a regular rice cracker). Place in the fridge for 30 minutes or more, unwrap and then cut into 5mm discs.  Place on the lined baking tray.
  • Bake for 15 minutes or until they begin to brown. Take care not to overcook as they can become a bit bitter.
  • Cool on the tray (they will harden as they cool) then put in an airtight container for up to a week (if they last that long!)
Store
  • You can freeze these either uncooked and cut and bake as needed or once baked in snap lock bags or airtight containers.
Notes
Gluten and grain-free
 Substitute the spelt flour with buckwheat flour.
Garlic-free
 Omit the garlic.
Sesame-free
 Omit the sesame seeds (just replace with a tolerated seed)
No grinder
 Substitute for LSA (but now not nut free)
 ย 
Tip
 I grind up quantities of seeds and store them in an airtight container in the fridge. I use them in lots of baking and even just over breakfast so I like to pre-prepare them.
 ย 
So you may have guessed that these are a personal favourite. Let me know what you think? Post a comment or rate this recipe below.
 ย 
 
Anything Goes Super Salad
 | Salads
This Anything Goes Super Salad is all about flexibility and ease.The idea of this ‘too easy’ healthy salad is that it can be as simple, or as complicated as you like, depending on what supplies you have and the foods you like. The majority of the bowl should be green and leafy, but any thing goes really.ย  Try different leaf combinations and the rest of the ingredients are optional. I love the colour in a salad so if possible add a red or orange vegetable (or both!).
I know this is a bit of a no-brainer recipe, but I just want to get you thinking about the endless possibilities when making a salad. Or if you have cooked a meal and can’t be bothered putting together a fancy salad, then just to consider throwing the leaves in a bowl and pouring over a little olive oil and vinegar. Minimal effort, for a lot of health benefits.
So what so good about it?
Packed with a variety of vegetables, leafy greens, and healthy fats, this salad is a great way to boost your daily intake of nutrients. The more colours you add, the better it gets in terms of nutrition. Plus, making your own dressing with good quality oils helps support the absorption of fat-soluble vitamins.
Ingredients
Start with any mixed greens you likeโ€”spinach, rocket, kale, or lettuce are great options. From there, get creative with lots of flavours and textures like tomatoes, cucumber, avocado, radishes, or even roasted veggies like sweet potato. Add nuts, seeds, cheese, and protein (chicken, salmon, tuna etc) for a heartier meal, and top with a simple homemade salad dressing made from olive oil and vinegar or lemon juice.
How to make this healthy super salad
Toss your leafy greens into a large bowl, then mix in any of your chosen extras. Whip up the dressing by combining 1 part acid (like vinegar or lemon juice) with 2 parts olive oil, plus a pinch of salt and pepper. Drizzle the dressing over your salad just before serving to keep everything fresh and crisp.
Serving suggestions and how to store
Serve this salad as a side or bulk it up with added protein like grilled chicken, beans, or tofu for a complete meal. Leftovers can be stored in an airtight container in the fridge for up to 2 days. Just keep the dressing separate to avoid sogginess.
Vary this to suit your dietary needs
For a dairy-free option, skip the cheese or swap it for a dairy-free alternative. Go nut-free by omitting the nuts and seeds, or add cooked grains like quinoa or rice for a gluten-free option. You can easily tailor this salad to suit any dietary preference by swapping ingredients based on what works best for you.
Anything goes super salad with a variety of fresh vegetables, greens, and a delicious dressingโ€”healthy and customizable.
  Print Recipe 
No ratings yet
Anything Goes Super Salad
This Anything Goes Super Salad is all about flexibility and ease. You can make it as simple or as colourful as you like, depending on what you have on hand. With greens as the base, feel free to throw in any veggies, proteins, or toppings to suit your taste. Itโ€™s a fantastic way to eat more vegetables and experiment with endless combinations.
Prep Time10 minutes 
Total Time15 minutes 
Course: Salad
Cuisine: American
Servings: 4
Ingredients
  • mixed green leaves -of any kind! Torn or roughly chopped. ย 
  • Sometimes, especially when I've done another dish with lots of vegetables, this is it for the salad.ย  I love fresh greens with a great dressing -see below.ย  Plus the extra nourishment you derive from your meal is well worth the minimal effort.
Optional extras
  • Optional sprouts (buckwheat, snow pea or any large variety)
  • Optional fresh basil or parsley (shredded, torn or finely chopped)
  • Optional vine ripened tomatoe/s (cherry, grape or small truss) quartered
  • Optional red capsicum/s -finely sliced
  • Optional radish/s -finely sliced
  • Optional avocado/s -diced
  • Optional red or white cabbage -shredded
  • Optional roasted diced sweet potato or pumpkin
  • Optional carrot/s -grated or julienne
  • Optional zucchini/s -raw grated, julienne or roasted
  • Optional fennel -finely sliced
  • Optional cucumber -diced or sliced
  • Optional broccoli or cauliflower -small florets (cooked or raw)
  • Optional peas (snow peas, sugar snaps)
  • Optional red or spring onion -thinly sliced
  • Optional toasted or raw nuts or seeds (almonds, cashews, walnuts, pecans, sunflower, sesame or pumpkin seeds)
  • Optional toasted buckwheat -gives a nice crunch
  • Optional olives
  • Optional semi sun-dried tomatoes
  • Optional feta cheese crumbled or Parmesan cheese (shaved with a peeler) or goat cheese
  • Optional adding any type of protein to this can turn this side salad into a very healthy meal
  • Optional add drained and rinsed chickpeas, canellini beans or any other bean or legume
  • Optional add leftover brown rice or quinoa
  • Optional edible flower petals are a must for me, but I do grow them - they are just too pretty!
Dressing
  • 1 part acids such as red wine vinegarย or aged balsamic vinegar or lemon juice or lime juice eg; 2 Tbs
  • 2 parts extra virgin cold pressed olive oil or macadamia nut, avocado or flaxseed oil (eg; 4 Tbs)
  • Sea salt and freshly ground black pepper
  • If using lemon or lime juice you can include the finely grated zest too for added flavour, nutrition and a big immune boost.
Instructions
  • To make the dressing just mix the oil and acid, salt and pepper (and optional zest) and drizzle enough to just cover (but not drown) the ingredients in your salad bowl. This dressing is lovely over steamed vegetables too.
Notes
Make it creamy
 Add a teaspoon of dijon mustard (it won't add spice, just a creaminess much like a french dressing)
Try another acid
 Why not try another vinegar. I love to experiment with different kinds of vinegar. I love Chardonnay vinegar (in fact I love anything Chardonnay!), raspberry vinegar, apple cider vinegar or any others...limited only by your imagination so experiment.
Time-saving tip
 You can always make a few days worth of dressing and keep in the fridge.
For children
Well, salads can be a deal breaker for many children. Before my two accepted salads (a combined 6 years) I continued to make them (because I really love salads) but I just made sure I always included the things they liked in the mix. The salad bowl went on the table most nights. I dished up lots of the bits they liked and a little of bits they didn’t. When they inevitably pushed aside the leaves (mostly), I would firstly ask if they were sure they didn’t want them. Then I’d say great, I need to get stronger or faster or smarter or whatever else they wanted from their little worlds…and then I (or my husband) ate what was left. No nagging, no threatening!
I’d also say that a great dressing can make all the difference. I’ve had children who generally fuss over salads, eat my salads to the shock of their parents. It’s got me a bit of a reputation as the salad guru – but that’s fine with me.
Also make sure they get involved in some small way, even if it means asking them to add something to the salad (that you have maybe already chopped) or perhaps ask them to ‘toss’ the salad. Then remember to thanks and praise them for helping ‘make’ the salad. It is a known fact that kids who contribute to making a meal, will be much more likely to eat it.
Lastly, as I’ve said before, just keep plugging away. Try different combinations and dressings. I also have plenty more great salad recipes to come, so stay tuned.
PS – if you are feeling frustrated about now because your child/children will flatly refuse any form of salad or vegetable, I still have lots of suggestions for the really ‘tough nuts’ to come. I will get there, just take on board any part of this that resonates and work on that. ย I love a challenge, I’ve had my fair share of very tricky patients, and I will do whatever I can to help you turn around your fuss pot.
What do you just love in a salad? Share your favourite ingredient or tips for encouraging children to cross over to the “green side!”
One Pan Moroccan Dinner
 | Make-ahead Meals, Chicken, Freezable Meals, Slow Cooked
This One Pan Moroccan Dinner is a delicious and hearty dish that brings together tender meat, veggies, and warming spices all in one pot. Itโ€™s a fuss-free, set-and-forget recipe thatโ€™s perfect for busy nights or when you want a nourishing, comforting meal without much effort.
Health benefits
This healthy Moroccan-inspired meal has everything you need to nourish the family. Protein, especially if on the bone will introduce those bone derived nutrients I posted on here. The spices improve digestion and offer immune support. The vegetables are of course full of fibre, vitamins, minerals and protective Phyto (plant) chemicals.
Ingredients in the One Pan Moroccan Dinner
Youโ€™ll need a mix of your favourite meat (or plant-based alternatives), chickpeas, veggies like carrots, celery, and zucchini, plus spices such as cumin, cinnamon, and coriander. The addition of fresh parsley and a squeeze of lemon at the end brightens the dish.
Instructions to make One Pan Moroccan Dinner
Start by sautรฉing onions and garlic, then brown your chosen meat. Add in the veggies, chickpeas, spices, and tomato passata, and let it slow cook in the oven for 1-3 hours, depending on the meat. Finish with fresh herbs and lemon juice for that zesty hit of flavour.
Serving suggestions and how to store
Serve this Moroccan dish with couscous, rice, or mashed potatoes. It stores well in the fridge for up to three days, and any leftovers can be frozen in an airtight container for easy future meals.
Vary this to suit your dietary needs
For a gluten-free option, pair it with rice or mashed potatoes. Make it vegetarian or vegan by swapping the meat for chickpeas and tofu. You can also omit legumes or garlic as needed, or switch up the veggies based on what you have on hand.
One-pan Moroccan dinner with spiced vegetables, chicken, and a blend of aromatic flavorsโ€”easy and delicious.
  Print Recipe 
4.80 from 5 votes
One pan Moroccan dinner
This delicious, one pan meal is super simple to make and so, so tasty. 
Prep Time15 minutes 
Cook Time2 hours 
Total Time2 hours  15 minutes 
Course: Main Course
Servings: 4
Ingredients
  • 500 g meat of choice -approx. such a whole chicken thighs, chicken legs or diced lamb, lamb shanks or casserole chops (see below for vegetarian)
  • 1 onion/s -roughly chopped
  • 2 clove/s garlic -chopped
  • 425 g canย chickpeas -drained and rinsed (or cannellini beans)
  • 2 carrot/s -peeled and roughly diced
  • 2 stick/s  celery -chopped
  • 1 zucchini/s -diced (or grated for fussy people)
  • 1 red capsicum/s -diced
  • 75 g peas (ยฝ cup) fresh or frozen
  • 2 tsp ground cumin
  • 1 cinnamon quill
  • 1 tsp ground coriander
  • 1 lemon/s -zest (peel off a few strips with your peeler)
  • chilli flakes -to taste
  • Sea salt and freshly ground black pepper -to taste
  • 680 g tomato passata (puree)
Serve...
  • ยผ bunch/s fresh parsley leaves
  • 1 lemon/s -juice
Optional extras
  • 1 tsp dulse flakes
Metric - US Customary
Instructions
  • Preheat your oven to 150โ„ƒ/300โ„‰ (fan-forced).
  • Use either an oven proof deep pan (with a lid) or a casserole dish.
  • On a stove top, begin with softening the onion and garlic in a little-refined coconut (tasteless), butter or ghee over a low heat. Push aside and slightly brown the meat of your choice. Take off the heat. Now add the rest of the ingredients. 
  • Mix together roughly, place on the lid and throw in the oven for 1-3 hours (depending upon the cut and size of the meat) or until the meat is tender. Chicken will cook in an hour, lamb will do better with a longer cook time.
  • Finish with the fresh herbs and lime or lemon juice which adds a real freshness to the dish.
Slow Cooker
  • This can certainly cooked in a slow cooker. However, as the speed and temperature varies between the many brands of slow cookers, base the amount of liquid you add and the cook time on a similar style of recipe in the guide book for your specific slow cooker. The general rule of thumb is to halve the liquid and double the cook time, but understanding your own slow cooker is the best guide.
Serve
  • Serve with cous cous or one of the variations below.
Make-ahead
  • Re-heat (covered) in a low oven until just hot.
Store
  • Store in an airtight container in the fridge.
  • Can also be frozen.
Grab Bag Formula Method
  • If you've done the **Grab Bag Formulaย Short Course, this is the method to convert this recipe...
  • Place all your prepared ingredients (except the parsley and lemon juice) into the Grab Bag.
  • Carefully seal your Grab Bag. I close most of the seal then press out as much air as I can then complete the seal. Place the Grab Bag in the freezer.
  • To cook, remove the Grab Bag from the freezer, place on a baking tray and thaw in the fridge overnight.
  • Tip the contents of the Grab Bag into a large oven proof dish (with a tight fitting lid) or Dutch oven. It may still be a bit frozen; thatโ€™s okay.
  • Place the lid on the pot, set your oven to 150ยฐC/300ยฐF (fan-forced) and cook for 1ยฝ-3ยฝ hours (depending upon the cut and size of the meat) or until the meat is tender. Chicken will cook quicker than the lamb. 
  • Taste and adjust the seasoning and spiciness. Lastly finish with the fresh herbs and lemon juice which adds a real freshness to the dish.
  • **ย Theย Grab Bag Formulaย Short Course is available to purchase for just AU$46ย HERE. OR If you are a full-accessย Well Nourished Familyย member, the course is included in your membership and you can access in the members portal -ย HERE.
Notes
Gluten free
 Serve with brown rice or mashed potato.
Vegetarian and vegan
 Double the chickpeas or and add in 2-300g of diced organic firm tofu. Cook for 1 hour.
Grain-free
 Serve on mashed potato or sweet potato.
Legume-free
 Leave out the chickpeas.
Garlic-free
 Replace the garlic with a teaspoon (extra) of ground cumin and a pinch of chilli flakes.ย 
Onion-free
 replace the onion with a small bulb fennel, diced
Different vegetables
 Substitute any of the vegetables. Root vegetables work well. If using broccoli or cauliflower mix through about 10-15 minutes before the end of the cooking time (I really dislike soggy cruciferous).
ย 
Time saving tip
 If you are pushed for time or want to pre-prepare this meal in the morning so you can throw it in the oven later that evening, don't worry about sautรฉing the onion, garlic, and meat. Just throw all together, cover and refrigerate until you're ready to bake. You will just need to bake it for an extra 10-20 minutes if it's straight out of the fridge, to ensure the meat is cooked.ย I have even pre-cooked this the day before and just reheated it prior to eating.
Money saving
 I find organic chicken drumsticks or drumettes cost the same as conventional free-range thighs. I stock up on these for casseroles as the bone-derived nutrients add so much goodness to a slow cooked casserole.
I welcome your feedback! ย Please comment, ask questions or make suggestions of your own below.ย 
 
Cauliflower, Broccoli and Lemon Salad
 | Vegetarian, Salads
This Cauliflower and Broccoli Salad is a fresh, crunchy, and delicious side dish that’s perfect for any occasion. Packed with nutrient-rich veggies and topped with feta and toasted almonds, it’s easy to throw together and adds a whole lot of flavour and nutrition to any meal. I love this because it is very simple to make, can be pre-prepared for dinner and it’s great for entertaining a large group too.
Health benefits ofย this easy to prepare salad?
With its combination of antioxidant rich cruciferous vegetables, healthy fats from olive oil, and the option to add fresh herbs, this easy broccoli and cauliflower salad recipe is a great way to include a variety of nourishing ingredients into your day. Almonds contribute health promoting minerals, protein and good fats. The vitamin C rich lemon zest and lemon juice will support a healthy immune system. Another simple ‘super’ food side to compliment your meal.
The dressing, almonds, and feta are often enough to convert fussy children too. It takes boring old vegetables to another level!
Ingredients
You’ll need cauliflower, broccoli, red onion, flaked almonds, and feta cheese. For the dressing, grab a lemon, some extra virgin olive oil, Dijon mustard, sea salt, and freshly ground black pepper. Pour it over just prior to serving. Optional fresh herbs like mint or parsley can add a nice touch. It’s such a great combination of tastes and textures.
Instructions to make Cauliflower, Broccoli and Lemon Salad
Steam the cauliflower and broccoli florets for just a couple of minutes, making sure they stay crunchy. After refreshing them under cold water, toss with red onion, almonds, and crumbled feta in a large bowl or salad platter. Drizzle with a tangy lemon-Dijon dressing just before serving to bring all the flavours together. It has such a short prep time for such a delicious side.
Serving suggestions and how to store
This easy broccoli cauliflower salad recipe pairs wonderfully with grilled meats (like fish, chicken, salmon or lamb) or as a fresh side for any meal. Store leftovers in an airtight container in the fridge, and if you have extra dressing, keep it in a jar to use for another salad.
Vary this to suit your dietary needs
For a dairy-free or vegan option, simply omit the feta. If you’re nut-free, swap the almonds for pumpkin or sunflower seeds, and for an onion-free version, use spring onions or sliced radish instead.
Want more sides and salad inspo?
For lots more sides and salad inspo, take a look at my hugely popular ebook ‘Well Nourished Sides and Saladsโ€™โ€“ where vegetables become the hero of the dish! Itโ€™s great value at just $9.95, click HERE to take a look.
Cauliflower and broccoli salad with a zesty lemon dressingโ€”fresh, nutritious, and vibrant.
  Print Recipe 
4.78 from 9 votes
Cauliflower, broccoli and lemon salad
Looking for a quick and easy side dish? This Cauliflower and Broccoli Salad is light, fresh, and full of flavour. With crunchy veggies, toasted almonds, and creamy feta, itโ€™s the perfect addition to any meal and can be ready in minutes!
Prep Time15 minutes 
Cook Time15 minutes 
Total Time30 minutes 
Course: Salad
Servings: 4
Ingredients
  • ยฝ cauliflower -washed and cut into small florets
  • ยฝ broccoli -washed and cut into small florets
  • 1 red onion/s -peeled, halved and sliced
  • 40 g flaked almonds (ยฝ cup) toasted
  • 100 g feta cheese (Persian or danish is best)
Dressing
  • 1 lemon/s -zest and juice
  • 60 ml extra virgin olive oil (ยผ cup) extra virgin 
  • 1 tsp dijon mustard -this makes it creamy, not spicy
  • Sea salt and freshly ground black pepper - to taste
Optional extras
  • ยฝ bunch/s fresh mint leaves ( lovely with lamb especially)
  • ยฝ bunch/s fresh parsley leaves -for a green iron boost
Instructions
  • Steam the cauliflower and broccoli until they just start to cook, about 2 minutes over boiling water (they should still be a little crunchy).
  • Remove from the heat and refresh by running under cold water (this stops them from continuing to cook).
  • Drain well and place in a salad bowl.
  • Mix all the ingredients for the dressing together and set aside.
  • Add the almonds, onion and feta and dress just prior to serving.
Store
  • Store in an airtight container in the fridge.
  • If there is any extra dressing, pop it in a jar in the fridge for another salad.
Notes
Dairy-free and vegan
 Omit the feta.
Nut-free
 Replace the almonds with pumpkin or sunflower seeds.
Onion-free
 Replace with spring onion or 5 radish, thinly sliced.
 ย 
Do you want more recipes like this one? Please comment so I know what information or recipes you need to become Well Nourished!
 ย 
Healthy Grain Salad
 | Vegetarian, Salads
This Healthy Grain Salad is one of my favourite go-to recipes. It’s packed with a variety of grains, fresh vegetables, and a zesty dressing, making it both satisfying and nutritious. I often prepare this salad for lunch or as a side dish for dinner, and itโ€™s always a hit with the family.
When entertaining a large group it can be prepared ahead of time, and just assembled at the last minute. Itโ€™s the perfect blend of nutty flavours and textures, and I love how versatile it isโ€”great for using up whatever veggies I have on hand.
Health Benefits
This Healthy Grain Salad is packed with nutritious ingredients that offer a range of health benefits. Brown rice and puy lentils provide a solid base of whole grains and legumes, rich in fibre and protein which support digestive health and help keep you feeling full. The addition of pumpkin seeds, flaked almonds, and pine nuts adds healthy fats, which help maintain energy levels. Currants contribute natural sweetness and antioxidants, while capers and fresh herbs like coriander and parsley provide additional vitamins and minerals. The dressing, made with extra virgin olive oil and lemon juice, offers healthy fats and vitamin C, enhancing the saladโ€™s overall nutritional profile. The yoghurt and tahini sauce adds a creamy element with a dose of protein and calcium, making this salad a well-rounded, nourishing meal. This recipe has about 21 grams of protein per serve.
Easy preparation steps
Making this Healthy Grain Salad is simple and straightforward. Start by cooking the grains and let them cool. While the grains are cooking, chop the vegetables and prepare the dressing by whisking together olive oil, lemon juice, Dijon mustard, salt and pepper. Combine the cooled grains, vegetables, and dressing in a large bowl and toss to coat. Let the salad sit for a few minutes to allow the flavours to meld together.
Customising your salad
This recipe is highly customisable, so feel free to mix and match ingredients based on what you have available. You can add protein such as grilled chicken, tofu, chickpeas or goat cheese to make it a complete meal. If you prefer a different dressing, try balsamic vinegar or apple cider vinegar for a tangy twist.
Personal experience with Healthy Grain Salad
Iโ€™ve found this salad to be incredibly versatile and satisfying, plus it does us as a side over two meals. My family loves it too, and I often prepare it for gatherings where it always receives compliments. Itโ€™s a great way to get a variety of nutrients while enjoying a tasty and satisfying meal.
Tip
If you plan on splitting it between meals, then leave some of the salad undressed and dress prior to serving. Though it’s not the end of the world to store it if it has been dressed – just the nuts and seeds loose a little of their crunch. It still tastes as good though.
Vary this to suit your dietary needs
Check out the variations below the main recipe for tips on how to adapt it to your specific dietary needs. For a dairy-free option, skip the yoghurt tahini sauce or use a dairy-free yoghurt. To make it nut-free, leave out the almonds and pine nuts, and use extra seeds instead. You can also swap out the grains for quinoa or rice if you prefer!
Do you need more side and salad recipes?
For lots more sides and salad inspiration, take a look at my hugely popular ebook ‘Well Nourished Sides and Saladsโ€™– where vegetables become the hero of the dish! Itโ€™s great value at just $9.95, click HERE to take a look.
Healthy grain salad with quinoa, vegetables, and a tangy dressingโ€”nutritious and filling.
  Print Recipe 
5 from 4 votes
Healthy Grain Salad
This Healthy Grain Salad is a delicious, filing salad that's great for entertaining and so delicious. 
Prep Time15 minutes 
Cook Time30 minutes 
Total Time45 minutes 
Course: Salad
Servings: 4
Ingredients
  • 180 g brown rice (1 cup)
  • 150 g puy (French) lentils (ยพ cup)
  • 1 red onion/s -peeled, halved and sliced
  • 30 gย  pumpkin seeds (ยผ cup)  toasted
  • 25 g flaked almonds (ยผ cup) toasted
  • 35 g pine nuts (ยผ cup) toasted
  • 45 g currants (ยฝ cup)
  • 3 tbsp capers -drained
  • 1 bunch/s fresh coriander leaves -washed and picked off the stems
  • ยฝ bunch/s fresh parsley leaves -finely chopped
Dressing
  • 1 lemon/s -juice and zest one 
  • 3-4 tbsp extra virgin olive oil -extra virgin 
  • Sea salt and freshly ground black pepper -to taste
Yoghurt and tahini sauce
  • 250 g natural, Greek or coconut yoghurt (1 cup)
  • 1 tbsp hulled tahiniย 
  • 1 tsp sea salt - or to taste
Instructions
  • Cook the rice and lentils (* cooking instructions ย here and here or follow the instructions on the packet).
  • Allow to cool and place in a salad bowl. Add the onion, nuts, seeds, currants, capers, coriander and parsley. Toss together until well combined.
  • For the dressing, mix the oil, lemon juice, and zest together well. 
  • For the yoghurt sauce, mix the ingredients together in a small serving bowl or jug.
  • Prior to serving, dress the salad and toss well to coat the grains. 
  • Serve with the yoghurt in a small side dish or jug.
Store
  • Store in an airtight container in the fridge.
Notes
More vegetables
 Feel free to add extra vegetables such as grated carrot, slices of radish or cherry tomatoes would work well.
Dairy-free and vegan
 Serve with hummus or sub the yoghurt for coconut yoghurt.
Grain-free
 Substitute the rice with quinoa. I do this version often though I think the brown rice adds a nice crunchy texture.
Onion-free
 Replace the onion with 5 sliced radish.
Legume-free
 Substitute the lentils with quinoa.
Nut-free
 Replace the pine nuts and almonds with sunflower and sesame seeds.
Make a meal of it
  • Add slices of lamb (I often make this when I have a little lamb left over from a roast, but not quite enough for a whole meal).
  • Also, add crumbled feta and mint leaves for a delicious Greek-inspired meal.
  • Add a fillet of grilled or barbecued salmon smeared with horseradish cream.ย  The capers in the salad work really well with fish. Throw in a few dill leaves.
  • Add grilled chicken and slices of apple for a fresh, uplifting salad.
Make it go further
 Add mixed leaves to the salad (spinach, rocket or lettuce) and a little more dressing.
 *Rice and lentil cooking instructions ย here and here
 ย 
 ย 
Give it a go, you won't be disappointed. Did you put your own spin on it? Share how you served it by adding a comment below.