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Apple Crumble Cake

| Healthy Lunchbox, After School Snacks, Baked Sweets

This wholesome Apple Crumble Cake combines the warmth of cinnamon, the sweetness of apples, and the nutty crunch of almonds in the crumble topping.

We’re right on the cusp of shifting from winter to new season summer produce. Every year, I find it’s about now that the once crisp, bursting with flavour apples I’ve been buying are just not tasting so great. Some just don’t have the flavour, others are floury and not enjoyable to eat. But I never throw them, I just re-invent them like I’ve done here with this Apple Crumble Cake.

Truth is, once cooked and combined with other flavours they are quite delicious. If the apples are particularly floury, I’ll often mix them with a stronger flavoured fruit like rhubarb or berries of some kind and they are transformed. So like so many of my recipes, this soft buttery cake is a great base for experimenting with fruits and flavours.

For more apple recipes, take a look at this Apple Pie recipe or pears, check out this Pear, Yoghurt, Ginger Cake.

Health Benefits

This Apple Crumble Cake recipe is not only a delicious treat but is also healthier than many apple cakes. Made with wholemeal spelt flour, it provides more fibre, vitamins, and minerals compared to refined flours, supporting digestive health and helping to stabilise blood sugar levels. The apples add natural sweetness and are rich in antioxidants and dietary fibre. Coconut sugar or rapadura, used as a sweetener, is less processed and has a lower glycemic index than refined sugars, making it a better choice for sustained energy. Additionally, the flaked almonds offer healthy fats, protein, and vitamin E, contributing to health and overall vitality.

Ingredients in this Apple Crumble Cake

The ingredients in this Apple Crumb Cake are thoughtfully chosen to create a balance of taste, texture and nutrition.

  • Wholemeal spelt flour – Higher in fibre and nutrients compared to refined wheat flour.
  • Melted Butter – Adds richness and moisture to the crumble and cake.
  • Coconut sugar or rapadura – Natural, unrefined sweeteners with a lower glycemic index.
  • Natural yoghurt (or plain greek yogurt) – Provides a tangy flavour, creamy texture, and beneficial probiotics.
  • Rice malt syrup or honey – Natural sweeteners, offering a healthier alternative to refined sugars.
  • Fresh Granny Smith apples – Tart, fibre-rich, and full of antioxidants (you can also use other apples like gala apples or  pink lady apples but I think Granny Smith taste best).
  • Ground cinnamon – Adds warmth and spice to the cake.
  • Flaked almonds – Introduce a satisfying crunch and healthy fats.

How to make this easy Apple Cake

To make this Apple Crumble Cake, start by preheating your oven and lining a slice tin with baking paper. Begin with the crumble by mixing the butter, sweetener, spelt flour, and cinnamon in a food processor or by hand until a heavy crumb forms. Fold in the flaked almonds and set the mixture aside. For the cake, mix the melted butter with yoghurt, sweetener, and egg until creamy and well combined. Add the cinnamon, baking powder, bicarbonate of soda, and sea salt, mixing thoroughly. Gently fold in the flour until just combined. Pour the cake batter into the prepared baking dish, spread the diced apple evenly over the top, and finish by sprinkling the streusel topping, pressing it down slightly. Bake for 35-40 minutes, or until a skewer inserted into the middle comes out clean.

This Apple Crumble Cake recipe also includes a Thermomix method.

Vary this Apple Cake to suit your dietary needs

Check out the variations below the main recipe for tips on how to adapt this Apple Cake to your specific dietary needs. Includes dairy-free, gluten-free, egg-free and nut-free. You could also make this cake into muffins. Simply divide the batter into muffin cases and top with the apple and crumb topping. Also reduce the cook time to 20-25 minutes.

Serving suggestions and how to store it

For a delicious treat, serve this Apple Crumble Cake warm with a dollop of cream, crème fraîche (sour cream), natural yoghurt or plain Greek yoghurt. Or for dessert, you could top it with a scoop of vanilla ice cream.

To store, allow the cake to cool to room temperature and then to chill fully in the fridge, which helps achieve clean, crumb-free slices. Once chilled, slice the cake and snap freeze the pieces on a tray before transferring them to an airtight container for longer storage. Alternatively, separate slices with baking paper and freeze airtight. This method ensures the cake stays fresh and easy to enjoy whenever you like.

Print Recipe
4.66 from 32 votes

Apple Crumble Cake

This healthy, wheat-free Apple Crumble Cake is easy to make and delicious with variations for gluten-free, nut-free, egg-free (vegan) and frutose friendly.
Prep Time20 minutes
Cook Time35 minutes
Total Time55 minutes
Course: Dessert, Snack
Servings: 8 serves
Author: Georgia Harding

Ingredients

Crumble

  • 70 g butter - diced and room temp
  • 3 tbsp coconut sugar or rapadura
  • 115 g wholemeal spelt flour (1 cup)
  • ½ tsp ground cinnamon
  • 20 g flaked almonds (¼ cup)

Cake

  • 70 g butter - melted
  • 165 g natural, Greek or coconut yoghurt
  • 115 g rice malt syrup or honey (⅓ cup)
  • 1 egg/s
  • 1 tsp ground cinnamon
  • 1½ tsp baking powder
  • ¼ tsp bicarbonate of soda
  • ¼ tsp sea salt
  • 200 g wholemeal spelt flour (approx. 1¾ cups)
  • 3 apple/s (Granny Smiths if you are buying especially) peeled and 1cm dice

Instructions

  • Preheat your oven to 170°C/340°F (fan forced). Line a slice tin with baking paper. My slice tin is approx. 17cm x 27cm.

Start with the crumble.

  • In a food processor or by hand, combine the butter, sweetener, spelt and cinnamon until a heavy crumb forms.
  • Then fold in the flaked almonds and set aside.

Now make the cake.

  • In a food processor or with an electric mixer, mix the butter with the yoghurt, sweetener and egg until creamy and well combined.
  • Add the cinnamon, baking powder, bicarb and sea salt. Mix together.
  • Fold in the flour until just combined.
  • Place the cake batter into the tin. Spread the apple over it and top with the crumble. Press down a little.
  • Cook for 35-40 minutes or until a skewer inserted into he middle comes out clean.

Thermomix

  • Mix the crumble 1 minute, speed 5. Then fold in the flaked almonds, 5 seconds, reverse speed 4. Set aside.
  • Without washing the bowl, melt the butter, 1 min, temp 90, speed 3.
  • Add the yoghurt, sweetener and egg and mix 30 seocnds, speed 4 until creamy and well combined.
  • Add the cinnamon, baking powder, bicarb and sea salt. Mix 5 seconds, speed 3.
  • Fold in the flour until just combined. Use the flour symbol for 3-4 turns.
  • Place the cake batter into the tin. Spread the apple over it and top with the crumble. Press down a little.
  • Cook for 35-40 minutes or until a skewer inserted into the middle comes out clean.

Serve

  • Warm with cream, creme fraiche or yoghurt.

Store

  • Chill fully in the fridge (this will help you to get nice crumb free slices), slice and snap freeze on a tray before storing in an airtight container.

Notes

Gluten-free

Sub with a good quality gluten-free flour. Or approx. 2/3 almond meal with 1/3 buckwheat flour. 

Dairy-free

Substitute the butter with macadamia nut oil and the yoghurt with coconut yoghurt. 

Egg-free

Substitute the egg with a chia egg. 

Nut-free

Omit the flaked almonds, it will still be lovely. Or swap for sunflower seeds. 

Vegan

Chose the dairy-free and egg-free versions and rice malt as your sweetener. 

Fructose friendly

Choose rice malt as your sweetener (in the crumble and cake). Top with a low-fructose berries instead of apple.

Add a twist

Add berries or rhubarb to the apple or swap apples for pears. 
 

I really can't wait to hear how you love this cake. Post a comment below and feel free to rate the recipe too. It helps it to reach and be enjoyed by others. 

Healthy Salted Caramel Popcorn

| Healthy Lunchbox, After School Snacks, No-bake Sweets, Members only

One of the quickest and easiest snacks to make your kids, this Healthy Salted Caramel Popcorn is a little bit dangerous! I literally struggle to stop eating it, it’s so moorish. Store bought or microwave popcorn is generally loaded with dangerous vegetable oils and franken-ingredients, let alone truck loads of sugar. My Salted Caramel Popcorn…

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Lamb Kefta

| Budget Friendly, Make-ahead Meals, Red Meat, Freezable Meals

Lamb kefta is a Middle Eastern-inspired dish made with spiced minced lamb, fresh herbs, and simple pantry staples. It’s quick to prepare, so delicious, and perfect for a family dinner, barbecue, or easy meal prep. Pair it with a fresh tomato salad and creamy tahini sauce for a complete, satisfying meal.

My hubby loves lamb so I thought it fitting to share this Lamb Kefta recipe ahead of Father’s Day.

One of my family’s greatest pleasures is trying different cuisines. Middle Eastern is a firm favourite and this Lamb Kefta is based on one we like to order at a lovely restaurant nearby.

I’ve made this to feed a crowd, or, it does us for two meals (and the kids lunchbox too). One night I serve it with the salad below, and then a couple of nights later I’ll serve it with hummus and roasted vegetables.

My Hummus and Roast Vegetable recipe is in my fabulous little ebook Well Nourished Sides and Salads. If you’re after more inspiration for interesting ways to make veggies shine in all their deliciousness. Then take a look – it’s just $9.95 and full of goodness that the whole family will love. Click HERE to find out more.

Health benefits

This lamb kefta (or lamb kofta) recipe is packed with protein to keep you full. The fresh herbs and spices provide antioxidants and anti-inflammatory benefits, while the tahini sauce adds calcium and heart-healthy fats. The delicious tomato salad offers a boost of vitamins and fibre too.

Ingredients

The ingredients for lamb kefta include fresh herbs like coriander (cilantro), parsley, and mint combined with lamb mince (ground lamb) and spices like cumin, cinnamon, and paprika. The tomato salad is made with tomatoes, capsicum, fresh parsley, and mint, and finished with a lemon and olive oil dressing. Don’t forget the creamy tahini yoghurt sauce for dipping!

How to make this Lamb Kefta

Making lamb kefta is super easy! Finely chop the herbs and onion, mix them with spices and lamb mince, and shape them into patties. Cook the kefta on a BBQ or griddle pan until browned on all sides. While they cook, toss together the tomato salad ingredients and whisk up the tahini sauce. Serve everything hot and enjoy!

Serving suggestions and how to store

Serve lamb kefta with the tomato salad and tahini sauce as a main dish, alongside pita bread, rice, or roasted vegetables. Leftovers store well in the fridge for up to 3 days, and both the raw mixture and cooked kefta can be frozen for an easy meal later. Simply reheat in a low oven until warmed through.

Vary this to suit your dietary needs

This recipe is easy to adapt to different diets. Use coconut yoghurt or cashew cream for a dairy-free option, and for garlic-free swap garlic cloves for ground cumin if needed. Onion can be replaced with finely chopped fennel, and pine nuts can be substituted with sunflower seeds for a nut-free version. For sesame-free, almond butter works as a tahini alternative. You can also make this with beef mince instead of lamb for a delicious variation.

This Lamb Kefta is an easy, nourishing meal my whole family loves. Serving it with the Tomato Salad & Tahini Sauce is a match made in heaven.
Print Recipe
5 from 5 votes

Lamb Kefta

This Lamb Kefta is an easy to make, nourishing meal that my whole family loves. Serving it with the Tomato Salad and Tahini Sauce is a match made in heaven.
Prep Time30 minutes
Cook Time10 minutes
Total Time40 minutes
Course: Main Course
Servings: 8
Author: Georgia Harding

Ingredients

  • 1 red onion/s
  • ¼ bunch/s fresh coriander leaves
  • ¼ bunch/s fresh parsley leaves
  • ¼ bunch/s fresh mint leaves
  • 1 tsp dried oregano
  • 1 tsp sweet paprika
  • 1 tsp ground cumin
  • ½ tsp ground cinnamon
  • ground black pepper
  • 1 tsp sea salt - or to taste
  • 1 kg lamb mince

Tomato salad

  • 8 vine ripened tomatoe/s -seeds removed and diced
  • 1 red capsicum/s -diced
  • 1 red onion/s (small) finely diced
  • ¼ bunch/s fresh parsley leaves
  • ¼ bunch/s fresh mint leaves
  • ½   lemon/s -juice
  • 60 ml extra virgin olive oil (4 tbsp)
  • 35 g pine nuts -toasted (¼ cup )

Tahini Sauce

  • 250 g natural, Greek or coconut yoghurt (1 cup)
  • 40 g hulled tahini  (2 tbsp approx.)
  • 1 clove/s garlic -minced
  • ½ tsp sea salt - or to taste
  • ground black pepper

Instructions

  • In a food processor mince the onion and fresh herbs until very finely chopped. Thermomix 10 seconds, speed 5 (you may need to scrape the sides).
  • You can make this without a food processor, but you will need to make sure the onion and herbs are all very finely chopped (important for the texture and flavour).
  • Add the oregano, paprika, cumin, cinnamon and seasoning and mix to combine. Thermomix 3 seconds, speed 4.
  • Add the lamb mince and mix until the herbs and spices are evenly distributed throughout the mince. This can be done in your processor or by squeezing through with your hands. Thermomix 30 seconds, reverse, speed 4 or until well combined.
  • Form patties and place on a plate.
  • Heat your BBQ or griddle pan and cook to brown on all sides. This is a good job for hubby or the kids whilst you throw the salad together.

Salad

  • Combine all of the ingredients into a bowl and toss well. I sometimes bulk this out by adding extra greens like baby spinach or lettuce leaves.

Tahini sauce

  • Combine all ingredients into a small bowl and mix well.

Serve

  • Serve the hot Kefta on a plate with the salad and sauce.

Make-ahead

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

Store

  • Store in an airtight container in the fridge.
  • They can also be frozen (either the raw mixture to cook another night or the cooked meatballs).

Notes

Dairy-free

Replace the yoghurt with coconut yoghurt or Cashew Cream.

Garlic-free

Replace the garlic in the sauce with a teaspoon of ground cumin.

Onion-free

Replace the onion in both the Kefta and salad with a small bulb of fennel.

Nut-free

Replace the pine nuts with sunflower seeds.

Sesame-free

Replace the tahini with almond butter.

Beef Kefta

This is also delicious so feel free to sub the lamb mince with beef mince.

I'd love to hear how dad enjoys this recipe.Post a comment or rate this recipe below.

Raw Vegetable Salad

| Vegetarian, Members only, Salads

This seriously versatile Raw Vegetable Salad is one of my kids favourite ways to eat their vegetables. If using a food processor it takes just minutes to make and it’s sure to become a firm favourite. Feel free to play with different combinations of veggies and nuts or seeds. I often make this when I…

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Healthy Pea and Ham Soup

| Budget Friendly, Vegetarian, Slow Cooked, Soups

This is my take on a Dutch style Healthy Pea and Ham soup. I can’t always source good quality ham hocks (or have leftover ham bones outside of Christmas ham season) so I’ve improvised to replicate the flavour combo of smoked meat and legumes that I grew up with, but using a pork chop and bacon instead of the hock.

The result is this tasty, hearty soup that’s more a complete meal than a starter. Whilst it has a long cooking time, it really is a no-fuss, set and forget type meal that my whole family loves. It’s also a very budget friendly meal which is always a bonus.

Health benefits

Split peas are a fantastic source of plant-based protein and dietary fibre, helping to support digestion and keep you full for longer. The addition of lean pork and bacon provides extra protein, while veggies like garlic cloves, sweet potato, carrot, and spinach or kale bring essential vitamins and antioxidants to the dish.

Ingredients

This recipe is built around split peas and a combination of pork chops and bacon for a rich, smoky flavour. The soup is bulked up with celery, carrot, potatoes, and leafy greens for added texture and nutrients.

How to make this Healthy Pea and Ham soup

To make this split pea soup, start by soaking the split peas overnight to soften them. Once ready, simmer the peas with pork, bacon and aromatic veggies like garlic, onion, and celery for 30 minutes. Add the diced carrots, potato, and sweet potato and continue cooking until the peas break down into a creamy base. Break apart the pork from the bone (it should fall away simply). Finally, stir in some spinach or kale and let it wilt before serving. If you want to make a very smooth soup you can also blend with an immersion blender. 

Serving suggestions and how to store

Ladle the soup into a bowl and serve with a crusty slice of sourdough bread for dipping. Leftovers can be stored in an airtight container in the refrigerator for up to 5 days or frozen for longer. Reheat on the stove over low heat until warm.

Vary this Healthy Pea and Ham soup to suit 

This delicious soup is already gluten-free and dairy-free. For a vegan version, omit the pork and bacon and replace them with smoked paprika for flavour. You can also swap the water for vegetable stock or chicken broth to enrich the taste. To make it onion and garlic-free, use diced fennel and add a pinch of cayenne pepper for a bit of heat. Feel free to add extra veggies like cauliflower and broccoli for more variety.

Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit your specific dietary requirements (including vegan, vegetarian, onion and garlic-free options).

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

This budget friendly Healthy Pea and Ham Soup is a no-fuss, set and forget type meal that my whole family loves. It's like a warm hug in a bowl.
Print Recipe
4.84 from 30 votes

Healthy Pea and Ham Soup

This Healthy Pea and Ham Soup is a nourishing and hearty dish, perfect for chilly days. Made with split peas, pork, and an array of veggies, it’s packed with protein, fibre, and essential nutrients. The simplicity of ingredients combined with the depth of flavour makes it a comforting and satisfying meal.
Prep Time1 day 10 minutes
Cook Time1 hour 30 minutes
Total Time40 minutes
Course: Soup
Servings: 4
Author: Georgia Harding

Ingredients

  • 200 g dried green split peas (1 cup)
  • 1 pork chop -fat trimmed
  • 3 rasher/s bacon
  • 1 red onion/s (large) diced
  • 2 clove/s garlic -diced
  • 2 stick/s celery -finely diced
  • 1.5 ltr water
  • Sea salt and freshly ground black pepper - to taste
  • 1 carrot/s (large) finely diced
  • 1 potato/s (large) peeled and finely diced
  • 1 sweet potato/s (medium) peeled and finely diced
  • 30 g baby spinach -or kale (optional) (aapprox. 1 handful)
Metric - US Customary

Instructions

  • Soak the split peas overnight in enough water to allow for them to expand. Strain and rinse them very well (in a sieve under running water).
  • Place the split peas, pork chops, bacon, onion, garlic, celery and water into a pot and bring to the boil. Reduce the heat to a simmer, cover and cook for 30 mins. Any scum that appears just skim it from the top.
  • Then add carrot, potato and sweet potato and simmer slowly with the lid on for another hour or until the split peas are mushy and the soup has thickened.
  • Remove the pork from the bone (it should just fall away). Break any solid bits up and mix through the soup.
  • Sir through the leafy greens (if including) and allow them to wilt.

Serve

  • Serve with crusty sourdough bread.

Make-ahead

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

Store

  • In an airtight container in the fridge or freezer

Slow Cooker

  • This can certainly cooked in a slow cooker. However, as the time and amount of liquid varies between brands of slow cookers, base both on thick soup like recipes in the guide book for your specific slow cooker.

Grab Bag Formula Method

  • If you've done the **Grab Bag Formula Short Course, this is the method to convert this recipe...
  • Rinse the green split peas really well in a sieve.
  • Place the split peas, pork chop, bacon, onion, garlic, celery, water, carrot, potato and sweet potato into the Grab Bag.
  • Carefully seal your Grab Bag. I close most of the seal then press out as much air as I can then complete the seal. Place the Grab Bag in the freezer.
  • To cook, remove the Grab Bag from the freezer, place on a baking tray and thaw in the fridge overnight.
  • Tip the contents of the Grab Bag into a large oven proof dish (with a tight fitting lid) or Dutch oven. It may still be a bit frozen; that’s okay.
  • Place the lid on the pot, set your oven to 150°C/300°F (fan-forced) and cook for 3 hours.
  • Remove the pork from the bone (it should just fall away). Break any solid bits up and mix through the soup. I mash with a potato masher to break it all apart, but if you want a smooth soup, feel free to puree it.
  • Sir through the leafy greens (if including) and allow them to wilt. Season to taste.
  • ** The Grab Bag Formula Short Course is available to purchase for just AU$46 HERE.
    OR
    If you are a full-access Well Nourished Family member, the course is included in your membership and you can access in the members portal - HERE.

Notes

Onion and garlic-free

Substitute with a small bulb of fennel, diced finely and a pinch of cayenne.

Vegan

Omit the bacon and pork and add a tablespoon of smoked paprika and increase the salt to 1 tablespoon. You could also replace the water with vegetable stock if you like.

Add more veggies

Feel free to add in extra vegetables if you like. I sometimes add cauliflower and broccoli for the last 5 minutes of cooking.
 

I'd love to hear how you and your family enjoy this recipe. Leave a comment below or rate this recipe.  

Garlic Butter

| Sauces and Dressings, Staples

Garlic Butter is one of the most versatile and flavour-enhancing ingredients to have in your fridge. I use garlic butter on bread, to cook in, or over veggies, meat or fish.

I love it!  I think it really lifts a meal or snack to the next level in the simplest possible way. It’s super easy to make and so great to keep in the fridge (or freezer).

How I use Garlic Butter….

  • on sourdough toast…garlic bread for breakfast, it’s soooo yum!
  • I fry eggs in it
  • I use it as my cooking fat for an omelette or scrambled eggs
  • melted over steamed or baked vegetables
  • melted over bbq’d or grilled meat or fish
  • in a jacket potato
  • mixed through rice, pasta, cous cous or quinoa to make a herby, garlicky side dish
  • Mix through cooked legumes (like lentils or chickpeas)

Really the limit is your imagination so get creative. For more sauces and dressing to enhance the flavour of a simple meal, click here.

Health benefits

While garlic butter is rich and indulgent, garlic itself is known for its health benefits, including boosting immune health and supporting heart function. When made with high-quality butter, it also provides healthy fats that are essential for overall well-being.

Ingredients

You’ll need salted butter at room temperature, garlic cloves, fresh parsley leaves, fresh chives, and sea salt to taste.

How to make this super easy garlic herb butter

To make the garlic butter, simply mix all of the ingredients together in a bowl. For Thermomix, crush the garlic for 5 seconds on speed 8, then chop the herbs for 5 seconds on speed 8. Add the butter and salt, and mix for 10 seconds on speed 4. Once combined, transfer the mixture to an airtight container or roll it into a log with baking paper and refrigerate until solid.

Serving suggestions and how to store

Garlic butter can be used to enhance everything from grilled meats to roasted vegetables. Once set, store it in an airtight container in the fridge for up to a week, or freeze it for up to 3 months. For easy use, roll it into a log and slice off a piece whenever you need it.

Garlic Butter is one of the most versatile & flavour enhancing ingredients to have in your fridge. It's also super easy to make.
Print Recipe
4 from 1 vote

Garlic Butter

Garlic Butter is one of the most versatile and flavour enhancing ingredients to have in your fridge. Use it on bread, to cook in, or over veggies, meat or fish.
Prep Time5 minutes
Total Time5 minutes
Course: Side Dish
Servings: 1 cup
Author: Georgia Harding

Ingredients

  • 125 g butter - salted and at room temperature
  • 2 clove/s garlic - minced
  • 2 tbs fresh parsley leaves - finely chopped
  • 1 tbsp fresh chives - finely chopped
  • ¼ tsp sea salt - to taste

Instructions

  • In a bowl or for processor mix all of the ingredients together until combined.
    Thermomix crush the garlic, 5 seconds, speed 8. Then chop the herbs, 5 seconds speed 8. Add in the butter and salt and mix 10 seconds, speed 4.
  • Pop it into an airtight container or roll it into a log wrapped with baking paper and refrigerate until solid. Once solid, cut it into discs to use as required.

Store

  • In an airtight container for a week in the fridge, or freeze for up to 3 months.
  • You can also roll it in baking paper (into a log) and store it in the freezer so you can simply slice a piece off each time you need it.

Notes

 

Any questions or ways you like to use Garlic Butter? Love you to post a comment below...

steaks flavor unsalted butter melt chicken oven 

Breakfast Fruit Pizza

| Breakfast, After School Snacks, Baked Sweets

I’m always being asked to come up with breakfast recipes to help convince kids to move away from the processed cereal aisle, to a more nourishing start to the day. This Breakfast Fruit Pizza may be your answer. It jams a lot of protein, good fats and fibre into each slice and is easy to make ahead for a breakfast on-the-go.

Protein deficiency

In my experience, insufficient dietary protein is surprisingly common. The one thing that a swing towards processed foods has done, is dramatically reduce the amount of protein many kids (and adults) consume. You see most processed, convenience foods are generally a combination of fat and carbohydrate (breads, breakfast cereals, crackers, muesli bars, pasta and noodles). Anything with a shelf life is generally protein deficient.

Although it’s rare to see frank protein deficiency, subclinical signs are increasingly common. These include:

  • poor immune responses (getting sick frequently or difficulty recovering from illness)
  • poor appetite or very picky (or more of a snacker, craving simple carbohydrates)
  • poor concentration and trouble learning
  • moodiness and mood swings
  • poor sleep patterns
  • muscular weakness, aches and pains
  • poor growth and development (failure to thrive)
  • skin problems
  • delayed wound healing

The importance of protein

Protein is essential to form antibodies to protect your body from foreign invaders, such as disease causing bacteria and viruses. So ensuring you and your family are eating adequate amounts of protein is really important, especially at this time of the year when our immune systems need to be at their best.

In addition to supporting immune function, protein is used to make digestive enzymes, to repair the digestive tract, to grow skin, hair, and nails, make blood cells, form strong bones, to build muscle, to make hormones, to stabilise our blood sugar (so we have lots of energy and good focus)….as well as many more critical functions.

We cannot store protein, so it’s safe to say, that in order to replace, rebuild and repair, we need to consume protein very regularly.

Breakfast is a meal where protein is most critical, but is often lacking the most. No matter the claims, it’s a stretch to find anything in the supermarket isles that’s nutritionally adequate for breakfast. Not only that, but most exceed the World Health Organisations recommended daily intake of sugar in one foul swoop.

Personally, we eat a cooked breakfast a few days a week, but I also love to mix it up with other nourishing brekkies as I don’t always have time for cooking. The best thing about this Breakfast Fruit Pizza is you can make it ahead and keep it in the fridge or freezer until you are ready to enjoy it. My family also loves it as a snack for arvo tea.

The vast world of protein powders

I really wanted this breakfast pizza to have a protein rich base, so you’ll see I’ve boosted it with my favourite, wholefoods protein powder.

Navigating the many types of protein powders available is tricky business. Many brands are derived from feed-lot, grain-fed cows (also often fed GMO’s), highly processed soy proteins and contain franken-sugars, fructose, maltodextrin starches (aggravate blood sugars and the GIT), additives and more yuk ingredients.

Most also contain absolutely no plant fibre, good fats or micronutrients (vitamins and mineral) so nutritionally they are incomplete and not at all reflective of a well rounded, whole food meal. Thankfully, there are a select few which offer balanced nutrition and do what we need them to do – provide a sustaining, nutritious supplement, and here’s the clincher, that actually tastes good. It’s just got to taste good right?

What to look for when choosing protein powders

When choosing a wholefood-based protein powder, there are several key factors to consider to ensure you’re getting a good-quality and effective product:

Ingredients: Look for a protein powder that is derived from wholefood sources, such as pea protein, brown rice protein (preferably non GMO, sprouted and fermented), hemp protein, or a blend of these. If you’re okay with dairy, choose a Whey based protein powder, ensure it is grass-fed and/or organic. Avoid products with additives, artificial flavours, excess sugar or artificial sweeteners.

Nutritional Profile: Assess the nutritional content beyond just protein. Look at the levels of essential amino acids, vitamins, and minerals present in the powder. A good wholefood-based protein powder will offer a range of nutrients beyond just protein.

Allergen Information: Consider any allergies or dietary restrictions. Wholefood-based protein powders are often suitable for those with common allergies (e.g., dairy, soy, gluten), but always check the label for potential allergens.

Taste and Texture: Personal preference matters too. Choose a protein powder that tastes good to you and mixes well with your favourite fruits and fluid (I love making smoothies with coconut water and yoghurt) or add protein powder to recipes like pancakes, overnight oats or chia puddings. Some wholefood-based powders can have a grainier texture, which may be a consideration.

By considering these factors, you can select a wholefood-based protein powder that aligns with your dietary preferences, nutritional needs, and taste preferences, ensuring you get the most out of your protein supplement.

GoodnessMe have a fabulous selection of clean protein powders, you can take a look HERE.

Health benefits

The almond meal and nuts provide healthy fats and protein, which help keep you full longer. Protein powder adds an extra boost of muscle-supporting nutrients, while the fruit adds natural sweetness and antioxidants. The cinnamon yoghurt topping provides a delicious way to add gut-friendly probiotics to your morning meal.

Ingredients

For the base, you’ll need pecans or walnuts, almond meal, wholefood protein powder, arrowroot flour, coconut flour, an egg, and your choice of sweetener (rice malt syrup, honey, or maple syrup). For the cinnamon yoghurt topping, use full-fat natural yoghurt (or coconut yoghurt) and ground cinnamon, with sweetener to taste. Top with your favourite fruit.

How to make this brekkie pizza

Preheat your oven. Mix the dry ingredients in a large bowl, then whisk the egg, sweetener, and vanilla extract in a jug. Combine both and form a dough, adding coconut flour if needed. Roll the dough into a thin base between two sheets of baking paper, then bake for 15 minutes. Let the base cool, then spread the cinnamon yoghurt over it and top with fresh fruit (I love raspberries, blueberries, strawberries and blackberries).

Serving suggestions and how to store

Serve your breakfast fruit pizza immediately after assembling, or store the base in the fridge or freezer. To serve later, just top with yoghurt and fruit when ready to eat. This makes for a perfect grab-and-go breakfast!

Vary this to suit your dietary needs

For a chocolate version, use chocolate-flavored protein powder and add cacao to the base. For a fructose-friendly option, choose rice malt syrup and top with berries and kiwi fruit. You can also make this egg-free by using a flax or chia egg, and to make it vegan, use a plant-based protein powder and coconut yoghurt.

This Breakfast Fruit Pizza jams a lot of nourishment into each slice and is easy to make ahead for a breakfast on-the-go.
Print Recipe
5 from 3 votes

Breakfast Fruit Pizza

This Breakfast Fruit Pizza jams a lot of nourishment into each slice and is easy to make ahead for a breakfast on-the-go.
Prep Time10 minutes
Cook Time15 minutes
Total Time25 minutes
Course: Breakfast, Snack
Servings: 4
Author: Georgia Harding

Ingredients

  • 50 g pecan or walnuts (½ cup) roughly chopped
  • 125 g almond meal (1¼ cup)
  • 40 g wholefood protein powder - or extra nut meal or ground seeds
  • 2 tbsp true arrowroot flour 
  • 1 tbsp coconut flour
  • 1 egg/s
  • 2 tbsp rice malt syrup, honey or maple syrup
  • 1 tsp vanilla

Cinnamon yoghurt

  • 250 g natural, Greek or coconut yoghurt (1 cup)
  • ½ tsp ground cinnamon
  • 1 tbsp rice malt syrup, honey or maple syrup (optional)

Fruit

  • 1 cup/s fruit of choice

Instructions

  • Pre-heat the oven to 180°C/350°F (fan-forced).
  • In a large bowl, mix together the nuts, almond meal, protein powder, arrowroot and coconut flour.
  • In a jug whisk the egg, sweetener and vanilla. Add to the dry and mix until a dough forms.
  • If it's too wet, add coconut flour teaspoon at a time to form a slightly sticky dough.
  • Place onto a piece of baking paper and flatten into a oval/ rough rectangle. Place another piece of baking paper on top and roll until a thin, flat base is formed.
  • Peel off the top layer and place onto a baking tray. Bake for 15 minutes.
  • Allow to cool completley and keep in the fridge until ready to serve.
  • Make the cinnamon yoghurt by mixing the cinnamon, sweetener and yoghurt together.
  • Assemble by smearing the cinnamon yoghurt over the base and topping with the fruit. To get a nice crumb-free slice, cut chilled, on a chopping board with a large sharp knife.

Thermomix

  • Start by chopping yor pecans or walnuts. Pulse (turbo button) 1-2 times to roughly chop.
  • Add the almond meal, protein powder, arrowroot and coconut flour. Mix 30 seconds, speed 5.
  • Add the egg, sweetener and vanilla and mix 10 seconds, reverse speed 5.
  • If it's too wet, add coconut flour teaspoon at a time to form a slightly sticky dough. Mix 5 seconds, reverse speed 5.
  • Place onto a piece of baking paper and flatten into a oval/ rectangle. Place another piece of baking paper on top and roll until a thin, flat base is formed.
  • Peel off the top layer and place onto a baking tray. Bake for 15 minutes.
  • Allow to cool completely and keep in the fridge until ready to serve.
  • Make the cinnamon yoghurt by mixing the cinnamon, sweetener and yoghurt together.
  • Assemble by smearing the cinnamon yoghurt over the base and topping with the fruit. To get a nice even slice, cut once chilled, on a chopping board with a large sharp knife.

Store

  • You can store the base either whole or sliced in the fridge or freezer. Then simply top with yoghurt and fruit and enjoy for breakfast.

Notes

Chocolate Pizza

Use the chocolate flavoured protein powder plus a tablespoon of cacao in the base.

Fructose friendly

Choose rice malt syrup as your sweetener and top with berries and kiwi fruit (or any tolerated fruit).

Egg-free

Sub the egg with a flax of chia egg.

Vegan

Use a flax or chia egg, a vegan protein powder, rice malt or maple syrup and top with coconut yoghurt.
 

I hope you and your family love this simple, delicious and sustaining breakfast.

Crispy Roast Potatoes

| Members only, Side dishes

Once you’ve eaten perfectly Crispy Roast Potatoes you’ll accept nothing less….and this simple recipe will guarantee the perfect spud every-single-time. I’ve found little things like heating the fat makes a real difference to the outcome, so this is a recipe that whilst simple, will only yield a crunch if you follow the recipe closely. Crispy…

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Healthy Tartare Sauce

| Sauces and Dressings, Members only

This Healthy Tartare Sauce is a recipe I have to credit my mum for.  It’s something she’s made to drizzle over fish, chicken, vegetables, and even salads for many years. In fact my kids protest if I even try to cook fish without serving it with this. This easy to make sauce can totally transform…

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Strawberry Cream Gummies

| No-bake Sweets

These easy to make Strawberry Cream Gummies are a delicious, gut healing treat that my whole family loves (including Bonnie Blue my 6 month old puppy). She knows what’s good for her!

I regularly make gummies treats for my family to support their gut health and immune system. The limit is your imagination when making different flavoured gummies. If you’re after more ideas, check out my Lemon Turmeric, and Top Deck (chocolate) gummy recipes too.

Health benefits

Gelatin is made from the bone and connective tissue of animals that has been dried and turned into a powder.

The biggest benefit of eating Gelatin, in my opinion, is that it is a gut healer, which means better nutrient absorption (so greater nourishment) all round.  Also, if your gut is functioning well, then your nervous system is better supported too. Gelatin also reduces inflammation, improves joint integrity, and for the vain amongst you – it improves the condition of your skin, hair and nails.  In fact, it’s said to be better then botox (and erase wrinkles, stretch marks and cellulite) – now I’ve got your attention!

Ingredients

To make these gummies, you’ll need coconut milk as the base, along with maple syrup for a hint of sweetness (optional). Frozen strawberries, once defrosted, provide the flavour. Gelatin, a key ingredient, helps the gummies set and gives them that satisfying, chewy texture.

How to make these strawberry cream gummies

Start by warming the coconut milk and maple syrup in a small pot. Bloom the gelatin in the mixture, stirring until fully dissolved. Blend the strawberries into a smooth pulp, then mix with boiling water, vanilla, and the remaining gelatin. Layer the coconut cream and strawberry mixtures in a tray, swirling them together for a pretty effect. Refrigerate for about 30 minutes to set, then slice and enjoy!

Serving suggestions and how to store

These gummies make a great snack, and they’re perfect for lunchboxes. Keep them in an airtight container in the fridge or freezer for easy access. If you freeze them, they stay firm and can be packed into lunchboxes with an ice brick to keep them cool.

Vary this to suit your dietary needs

For a different twist, swap the strawberries for raspberries for a “raspberries and cream” variation. If you’re looking for a fructose-friendly option, use rice malt syrup instead of maple syrup and choose raspberries instead of strawberries. Adjust the sweetness to your preference by adding more sweetener if desired.

These easy to make Strawberry Cream Gummies are a delicious, gut healing treat that my whole family loves.
Print Recipe
4.77 from 17 votes

Strawberry Cream Gummies

These easy to make Strawberry Cream Gummies are a delicious, gut healing treat that my whole family loves. Check out the Raspberry Cream Gummy variation too.
Prep Time10 minutes
Refrigerate30 minutes
Total Time40 minutes
Course: Snack
Servings: 20 pieces
Author: Georgia Harding

Ingredients

  • 400 ml canned coconut milk
  • 2 tbsp maple syrup - optional
  • 125 g strawberries (1 cup -heaped) frozen then defrosted berries provide the best flavour
  • 250 ml boiling water (1 cup)
  • 1 tsp vanilla - essence or paste
  • 4 tbsp grass-fed or organic gelatin

Instructions

  • In a small pot, heat the coconut milk and maple syrup over a low heat until luke warm (don't over heat it).
  • Add 2 tablespoons of the gelatin and allow to bloom, mixing it well to combine. Continue to mix over the very low heat until it dissolves.
  • In a food processor or blender, blend the strawberries until it forms a pulp. You can strain off the seeds if you wish, for a really smooth gummy (I personally don't bother).
  • Add the boiling water and vanilla, blend again then add the remaining 2 tablespoons of gelatin and process for a minute or so until the gelatin has dissolved.
  • Line a slice tray with baking paper. Pour in the coconut cream layer. Then gently pour over the strawberry layer (swirling as you pour creates the pattern on the top).
  • Pop into the fridge for about 30 minutes to set.
  • Slice and enjoy.

Thermomix

  • Heat the coconut milk and maple syrup 3 mins, 60, speed 3. Add 2 tablespoons of the gelatin and mix 1 min, speed 5. Pour into a lined slice tray.
  • Rinse the bowl and process the strawberries 1 min speed 8. Add the boiling water, mix 10 seconds speed 4. Add the remaining gelatin and blend 1 minute, speed 5.
  • Then gently pour over the strawberry layer (as above). Pop into the fridge for about 30 minutes to set.

Store

  • In an airtight container in the fridge or freezer. Can be packed from frozen into the lucnhbox (against an ice brick to keep it chilled).

Tip

  • If using silicon moulds to set your gummies, freeze them to make removing them from the mould clean and simple.

Notes

Raspberries and Cream

Replace the strawberries with raspberries. 

Fructose friendly

Choose raspberries and replace the maple syrup with rice malt syrup.

Sweeter

My kids are fine with little or no sweetener. But feel free to adjust the sweetness to suit your taste and add more maple syrup (or rice malt) if you prefer a sweeter gummy.
 

Let me know how your family enjoys this delicious and healing treat. Leave a comment below or rate the recipe. 

Orange Almond Coconut Granola

| Breakfast, After School Snacks

I’ve always had batches of my Nourishing Toasted Muesli in the pantry for days when we don’t have time to cook eggs or prepare another breakfast. But lately my kids have been fussing over it and that’s always a sign that it’s time for me to change things up a bit…and this sensational Orange Almond Coconut Granola was born!

With oranges in season, I thought I’d inject some seasonal flavours into breakfast. It’s funny, because when I first made this a few months back, my kids were actually hesitant to try it. But when they did, they admitted that they really loved it and it’s become a firm favourite.

My son has it dry or with coconut yoghurt and orange segments (he’s just not a fan of dairy). The rest of us love it with milk, natural yoghurt and orange. It’s also great as part of a smoothie bowl as a snack!

Click for other Granola recipes or Muesli recipes. 

Health benefits

This low sugar granola is packed with more nutrition than anything in the supermarket and has a super quick prep time. The rolled oats are a fibre packed, mineral rich wholegrain. In herbal medicine oats are a nerve restorative so great for supporting the nervous system function and digestion also. Almonds add in more fibre, protein and good fats as well as a range of essential micronutrients including antioxidants.

Ingredients

This granola is made with oats, almonds, shredded coconut, macadamia nut oil, fresh orange zest and juice, rice malt syrup or maple syrup (or even honey), and a hint of vanilla extract, giving it a rich and nutty flavour with a citrusy zing.

How to make Orange Almond Granola

Start by pulsing half of the oats and all of the almonds until coarsely chopped. Mix with the remaining oats and coconut on a baking tray (baking sheet) and spread in a thin, even layer. In a large bowl or blender combine the macadamia oil (or coconut oil), orange juice and zest, syrup, and vanilla. Then pour over the oat mixture and mix well. Bake in the preheated oven stirring occasionally, until golden and crisp. Let the granola cool fully (it firms up as it cools). 

Serving suggestions and how to store

Serve with fresh fruit – I love orange segments and strawberries, plus your favourite milk, and unsweetened yogurt. It’s great for breakfast or as a snack. Store in an airtight container in a cool pantry for up to a month.

Vary this to suit your dietary needs

For a nut-free version, replace the almonds with sunflower seeds and swap macadamia nut oil for coconut oil. If you need it to be gluten or grain-free, use rolled quinoa or millet in place of oats. For a coconut-free option, substitute shredded coconut with slivered or flaked almonds. To make it fructose-friendly, choose rice malt syrup as your sweetener and reduce the orange juice if necessary. For added flavour, mix in a tablespoon of ground cardamom or cinnamon if you enjoy its warmth. You can also add dried cranberries or goji berries (or any other dried fruit) for a sweet-tart twist.

More breakfast inspo

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

Remember to take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit your specific dietary requirements (gluten-free, nut-free, fructose friendly).

Orange, almond, and coconut granola in a bowl with oats and citrus zest.
Print Recipe
5 from 6 votes

Orange, Almond, Coconut Granola

This orange almond coconut granola brings a refreshing citrus twist to your breakfast routine. With the natural sweetness of orange and the crunch of almonds, this homemade granola is a nutritious way to start your day, packed with fibre and healthy fats.
Prep Time5 minutes
Cook Time30 minutes
Total Time35 minutes
Course: Breakfast
Servings: 28 serves
Author: Georgia Harding

Ingredients

  • 800 g rolled oats (8 cups)
  • 280 g raw almonds (2 cups)
  • 200 g shredded coconut (2 cups)
  • 120 ml macadamia nut oil (½ cup)
  • 2 orange/s - zest and juice
  • 170 g rice malt syrup or maple syrup (½ cup)
  • 2 tsp vanilla - essence or paste
Metric - US Customary

Instructions

  • Pre-heat your oven to 160°C / 320°F (fan-forced).
  • In a food processor add 360g (4 cups) of the rolled oats and all of the almonds. Pulse until the almonds are chopped up (but not milled to a meal, you want chunks). If using a Thermomix, turbo (pulse) function and check through the lid (about 5 quick pulses).
  • Place this and the rest of the oats and coconut into a large baking tray. It should form a thin layer (approx. 1-2cm deep) so use two baking trays if necessary.
  • Mix the macadamia oil, orange juice and orange zest, rice malt or maple syrup and vanilla together in a jug (or your food processor). If using a Thermomix 30 seconds, speed 4.
  • Pour over the dry mix and give it a good stir so that all the dry ingredients are coated.
  • Bake for 15 minutes. Stir well and bake another 15 mins. Repeat if necessary until the mixture is crisp and dry.
  • Stir again and allow to cool completely.

Store

  • In an airtight container in a cool pantry for up to a month.

Serve

  • With orange segments (and fresh strawberries), your favourite milk and unsweetened yoghurt.

Notes

Nut-free

Replace the almonds with sunflower seeds and the macadamia nut oil with coconut oil.

Gluten/grain-free

Replace the rolled oats with a gluten and grain-free rolled seed like rolled (flaked) quinoa or millet.

Coconut-free

Replace the coconut with slivered or flaked almonds.

Fructose friendly

Choose rice malt as your sweetener (you can also reduce the orange juice if you need to).

Cardamon infused

Add a tablespoon of ground cardamon if it's flavour you enjoy (I personally love it).

Add cranberries or goji

This is lovely with dried cranberries or goji berries too. 
 

I'm fairly certain this is going to become a very popular brekkie and I'd love to hear how you like it. Post a comment below and let me know. I'd love to hear from  you. 

Crispy Haloumi Chips with Lemon, Rosemary Honey

| 30 Minute Meals, Vegetarian, Savoury Snacks, Members only, Side dishes

These sensational Crispy Haloumi Chips with Lemon, Rosemary Honey are such a delicious starter, side dish, or even a light lunch (served with a salad).  They are really quick and easy to make… but really hard to stop eating once you start. I have read that Cypriot farmers made haloumi with techniques and ingredients unique to…

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Sweet and Sour Chicken Adobo

| Make-ahead Meals, Chicken, Freezable Meals, Members only

This Sweet and Sour Chicken Adobo is my take on a traditional Filipino dish, ‘Chicken Adobo.’ But with a bit of a Chinese twist. The balance between sweet and sour is a delicate one, but if achieved it makes for an unforgettable meal.  This is a meal I often make when my kids are snotty….

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Creamy Mussels with Garlic Bread

| 30 Minute Meals, Fish & Seafood, Members only

Creamy Mussels with Garlic Bread is a quick and healthy dish perfect for entertaining or a delicous family meal. With fresh mussels and a delicious creamy sauce, the garlic bread is perfect to soak it all up! I’m not a huge fan of seafood, but these Creamy Mussels with Garlic Bread are a definite exception….

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Bacon Corn Rosemary Muffins

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

These bacon corn rosemary muffins are a savoury delight perfect for breakfast, lunchboxes, or as a quick snack. Packed with vegetables, herbs, and the delicious combination of bacon and cheese, they are a wholesome and flavourful option that can easily be made gluten-free or dairy-free.

They are perfect for a breakfast on the go, with soup for lunch or for morning or afternoon tea. My kids also love them in their lunchbox. They can also be frozen which makes them great for batch baking. I always warm my Bacon, Corn, Rosemary Muffins by placing them in my sandwich press (and then slathering with butter because it’s my weakness ha ha)!

Health benefits

These muffins provide a balanced mix of protein, fibre, and essential vitamins. The zucchini and corn offer a boost of vegetables, while the eggs and bacon deliver a good source of protein. Rosemary adds an extra touch of antioxidants, and the gluten-free flour option caters to those with sensitivities.

Ingredients

This recipe uses a simple list of ingredients, including cheddar cheese, red onion, zucchini, corn, and bacon, all combined with flour, eggs, and milk to create a fluffy muffin. With the option to substitute gluten-free or dairy-free alternatives, it can easily be adapted to suit a variety of dietary needs.

How to make bacon corn rosemary muffins

To make these muffins, simply combine most of the cheese, bacon, vegetables, and dry ingredients in a large bowl. Whisk the eggs and milk, fold them into the dry mixture, and divide the batter between patty cases in your muffin tin. Top with the remaining cheese and bacon, and bake until golden and risen. Cool on a wire rack. If you own a Thermomix, we’ve also included Thermomix instructions for this recipe.

Serving suggestions and how to store

These muffins are best enjoyed fresh from the oven, but they also store well. Keep them in an airtight container in the fridge for a few days, or freeze them for longer storage. They are easy to reheat (in the oven or a sandwich press), making them a convenient snack or meal on the go.

Vary bacon corn rosemary muffins to suit your dietary needs

This recipe can easily be adjusted for various dietary preferences. For a corn-free version, substitute the corn with grated carrot. If you’re vegetarian, replace the bacon with smoked paprika for a smoky flavour. A dairy-free option is also available by swapping the cheese with nutritional yeast and using a dairy-free milk.

Check out the variations (below the main recipe) for suggestions to alter the recipe to suit your specific dietary requirements. There are lots of options to suit.

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

These Bacon Corn Rosemary Muffins are a delicious, gluten-free savoury snack or even breakfast. They are quick and easy to make & my kids favourite snack.
Print Recipe
4.80 from 10 votes

Bacon Corn Rosemary Muffins

These Bacon Corn Rosemary Muffins are a delicious, gluten-free savoury snack or even breakfast. They are quick and easy to make & my kids favourite snack.
Prep Time15 minutes
Cook Time15 minutes
Total Time30 minutes
Course: Snack
Servings: 10
Author: Georgia Harding

Ingredients

  • 100 g cheddar cheese -grated
  • 1 red onion/s (small) peeled and very finely diced
  • 120 g zucchini/s (small) grated
  • 1 corn cob/s -kernels removed
  • 2 rasher/s bacon -diced
  • 1 tbsp fresh rosemary leaves -finely chopped
  • 230 g gluten-free flour (2 cups) or cassava flour*
  • 1 tsp sea salt
  • ground black pepper -to taste
  • 3 tsp baking powder
  • 2 egg/s
  • 180 ml milk (of choice) (¾ cup)

Instructions

  • Preheat your oven to 200℃/395℉ (fan forced).
  • In a large mixing bowl, combine three quarters of the cheese, the onion, zucchini, corn kernels, half the bacon, rosemary, flour, salt, pepper and baking powder. Mix well.
  • In a jug whisk the eggs and milk. Add to the dried mix and fold in until just incorporated.
  • Divide between ten patty cases, top with the remaining cheese and bacon and bake for 15 minutes or until risen and golden brown.
  • Allow to cool on a wire rack.

Thermomix

  • If using a Thermomix to make these, preheat your oven to 200℃/395℉ (fan forced).
  • Grate the cheese, 5 seconds, speed 6. Set aside three quarters of it in a large mixing bowl. The other quarter in a small bowl.
  • Grate the red onion, 2 seconds, speed 6. Add to the mixing bowl.
  • Grate the zucchini, 5 seconds, speed 4. Add to the mixing bowl.
  • Add the corn, half the bacon (the other half can be set aside with the cheese) and rosemary.
  • Place the bowl on the Thermomix and zero out the scales.
  • Add the flour, salt, pepper, baking powder and fold it all together.
  • Add the eggs and milk to the Thermomix and beat, 5 seconds, speed 4.
  • Fold this through the other ingredients until just combined.
  • Divide between ten patty cases, top with the remaining cheese and bacon and bake for 15 minutes or until risen and golden brown.
  • Allow to cool on a wire rack.

Store

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

Notes

Corn-free

Omit the corn and replace with one small grated carrot.

Vegetarian

Replace the bacon with a teaspoon of smoked paprika.

Dairy-free

Choose a dairy-free milk and replace the cheddar with half a cup of nutritional yeast and an extra teaspoon sea salt.

Another flour

You can replace the gluten-free flour with wholemeal spelt flour if you'd prefer. 

*Important Note

If using cassava flour we have tested with AKN Organics, Cassava flour from Source Bulk Foods, Otto’s Cassava flour or Honest to Goodness Cassava flour. Do NOT use The Lotus organic cassava flour (we suspect this brand adds extra starch to the flour). Also do NOT or sub cassava flour with tapioca flour (they are not the same).

Onion-free

Omit the onion or replace with half a small bulb fennel, very finely diced.
 
 

I hope you and your family love these savoury muffins as much as we do. Let me know and leave a comment below. 

Beef Massaman

| Make-ahead Meals, Red Meat, Freezable Meals, Slow Cooked, Members only

Beef Massaman is a rich and delicious Thai-inspired curry that’s perfect for lazy dinners or special occasions. With tender, slow-cooked beef, spices, and a creamy coconut sauce, this dish is hearty, comforting, and satisfying. Pair it with rice, quinoa, or cauliflower rice for a complete meal. This Beef Massaman curry is one of my family’s…

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Watermelon Pizza

| After School Snacks, Holidays & Entertaining, No-bake Sweets, Desserts, Members only

Party food does not get a whole lot easier than this Watermelon Pizza! I probably don’t need to even write up a recipe for this as the image says it all, but I will in case you need a few extra ideas. This Watermelon Pizza is such a versatile recipe. In this photo, I’ve just…

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Mint Yoghurt

| After School Snacks, Dips, Sauces and Dressings, Members only

This Mint Yoghurt is a really versatile dip or sauce that pairs well with lamb (grilled, BBQ’d or roasted) and also Indian dishes. When my kids were little and I was teaching them to enjoy curries and spicy foods, I’d always had this Mint Yoghurt on the table, so they could add it to cool…

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Buckwheat Broccolini Bowl

| Vegetarian, Members only

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

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Chorizo Baked Sweet Potato

| Pork recipes, Red Meat, Members only

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

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Roast Potatoes with Garlic Miso

| Members only, Side dishes

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

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Raspberry Chocolate Mousse Cups

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

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

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Brekkie Burger

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

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

This content is for members only – but right now, you can unlock it all with 80% off your first 3 months! Get instant access to 1,200+ healthy, delicious recipes, customisable meal plans, shopping lists, ad-free browsing, live chat with a naturopath, and our easy-to-use app. No contracts. Cancel anytime.

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Superfood Quinoa Pilau

| Budget Friendly, Make-ahead Meals, Vegetarian, Side dishes

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

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

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

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

Superfood health benefits

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

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

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

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

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

Ingredients

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

How to make this superfood pilau

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

Serving suggestions and how to store

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

Vary this to suit your dietary needs

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

This Superfood Quinoa Pilau is a nutrient-dense meal or side dish. It contains a variety of superfoods to support & nourish your body.
Print Recipe
5 from 2 votes

Superfood Quinoa Pilau

This Superfood Quinoa Pilau is a nutrient dense meal or side dish. It contains a fabulous variety of superfoods to support and truely nourish your body.
Prep Time15 minutes
Cook Time25 minutes
Total Time40 minutes
Course: Main Course, Side Dish
Servings: 4
Author: Georgia Harding

Ingredients

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

Instructions

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

Serve

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

Make-ahead

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

Store

  • Store in an airtight container in the fridge.

Notes

Vegetarian and vegan

Choose water or vegetable stock to cook the quinoa.

Onion-free

Replace the onion with finely diced fennel.

Cheats version

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

Add more/different vegetables

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

 

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