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Simple recipes, whole foods, inspired health

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Balsamic Vinaigrette

| Sauces and Dressings, Members only

Looking at the ingredients list on many store bought Balsamic Vinaigrette, even the ‘natural’ dressings are often a nutritional disaster and need to be avoided. Most are a combination of highly processed vegetable oils, sugar (many of the dressings on the market list it as the third ingredient), sulphites and other damaging and allergenic additives….

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Italian Baked Eggplant

| Vegetarian, Members only, Side dishes

This Italian Baked Eggplant is deliciously nourishing side dish.  The eggplant is baked in the oven and then covered with tomato and cheese (a match made in heaven). The roasting of eggplant gives the flesh a soft, sweeter taste resulting in perfect bites of eggplant, herby tomatoes and melted cheese. Health benefits Eggplant provides a…

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Tamari Nuts and Seeds

| Healthy Lunchbox, After School Snacks, Savoury Snacks, Members only

These Tamari Nuts and Seeds are incredibly moorish and probably should come with a warning. They are so quick and easy to make and are great to snack on or sprinkle over a salad or veggies to extend the nutrition of your meal. I make in batches and keep in a jar in the fridge…

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Carrot Zucchini Falafel

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

Introducing our irresistible Carrot Zucchini Falafel – a wholesome delight that doubles as a scrumptious snack or a satisfying meal. The delicious flavours of these falafel are perfectly complemented by the garlic yogurt dipping sauce. By incorporating a medley of vegetables, we’ve not only enhanced their moisture but also boosted their nutritional value. Get ready…

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Fajita Chicken Breast

| 30 Minute Meals, Chicken, Members only

This Fajita Chicken Breast is the easiest dinner ever and best of all you’ll have only one pan to wash up. The flavours are bursting and the colours are so vibrant in this dish – remember that we eat with our eyes too! Health benefits Chicken breast offers lean protein to support muscle repair, blood…

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Creamy Vegetable Soup (with crunchy chickpeas)

| Vegetarian, Soups

This divine, nourishing Creamy Vegetable Soup (with crunchy chickpeas) is a protein rich meal or starter. It’s loaded with fibre, good fats, liver and gut loving veggies and it tastes so creamy and delicious. The chickpeas add in lovely flavour and texture and also form a complete vegetarian protein with the cashews.

The curry flavour is very mild, almost unnoticeable but it adds a real depth of flavour (and lots of goodness) that just works beautifully with the cheesiness of the nutritional yeast. There’s so much to love in this wholesome soup.

Health benefits

Cauliflower and sweet potato bring fibre, vitamin C and slow-burning carbohydrates to support steady energy. Cashews add healthy fats and a lovely creaminess while also offering minerals such as magnesium. The mild curry spices gently support digestion, and roasted chickpeas add plant protein and extra fibre to keep you fuller for longer.

Ingredients

For this creamy vegetable soup recipe, you will need cauliflower, sweet potato, celery, onion, garlic cloves, cashews, chicken broth, mild curry powder, nutritional yeast and a topping of roasted chickpeas seasoned with tamari, cumin, smoked paprika and maple.

How to make this Creamy Vegetable Soup

Roast the seasoned chickpeas until crisp. While they cook, sauté the onion and celery, then add garlic, curry spices, cauliflower, sweet potato, cashews and broth. Simmer until tender, blend until smooth and stir in the nutritional yeast. Taste and adjust the seasoning so the flavours really shine.

Serving suggestions and how to store

Serve warm with the crunchy chickpeas and fresh coriander scattered over the top. A drizzle of chilli oil works beautifully if you enjoy a little heat. Store leftovers in the fridge or freezer and reheat gently to maintain that velvety texture.

Vary this Creamy Vegetable Soup to suit your dietary needs

Omit the chickpeas for a legume-free version and add toasted pepitas on top. Swap the nutritional yeast for grated parmesan if dairy is tolerated.

For more healthy soup recipes, click HERE.

This divine, nourishing Creamy Vegetable Soup (with crunchy chickpeas) is a protein rich meal or starter. It's loaded with fibre, good fats, liver and gut loving veggies and it tastes so creamy and delicious.
Print Recipe
4.80 from 10 votes

Creamy Vegetable Soup (with crunchy chickpeas)

This divine, nourishing Creamy Vegetable Soup (with crunchy chickpeas) is a protein rich meal or starter. It’s loaded with fibre, good fats, liver and gut loving veggies and it tastes so creamy and delicious.
Prep Time15 minutes
Cook Time30 minutes
Total Time45 minutes
Course: Soup, Main Course
Servings: 4
Author: Georgia Harding

Ingredients

  • 2 tbsp extra virgin olive oil – or ghee
  • 1 onion/s – diced
  • 2 stick/s celery – diced
  • 4 clove/s garlic – minced
  • 2 tsp mild curry powder
  • 1 small cauliflower – approx. 400g broken into florets, stem chopped
  • 1 sweet potato/s – peeled and diced
  • 140 g raw cashew nuts – 1 cup
  • Sea salt and freshly ground black pepper – to taste
  • 750 ml stock or broth – 3 cups chicken or vegetable
  • ¼ cup/s nutritional yeast – see variation below

Crunchy Chickpeas

  • 400 g can chickpeas – drained and rinsed
  • 1 tbsp tamari
  • ½ tsp ground cumin
  • ½ tsp smoked paprika
  • 1 tbsp maple syrup

To Serve

  • ½ bunch/s fresh coriander leaves – finely chopped
Metric – US Customary

Instructions

  • Preheat the oven to 200°C / 390°F (fan-forced).
  • Drain the chickpeas really well and dry in a clean tea towel.
  • Toss in the tamari, cumin, paprika and maple syrup.
  • Place on a baking tray (in a single layer) and roast for 20-30 minutes, stirring a few times.
  • While they are roasting make the soup.
  • Place the onion and celery in a large pot with the olive oil or ghee.
  • Saute for 2-3 minutes. Add the garlic and curry powder and saute for a couple of minutes, stirring.
  • Then add the cauliflower, sweet potato, cashews, broth or stock and season to taste. Bring to a simmer and cook until the vegetables have softened, 20-30 minutes.
  • Allow to cool before pureeing with a stick blender or blender. Add the nutritional yeast and blend again. Taste and adjust the seasoning (salt really brings out the flavour).

Thermomix

  • Follow steps 1-5 to make the crunchy chickpeas.
  • Place the onion (quartered), celery (roughly chopped) and garlic in the Thermomix bowl. Chop 5 seconds, speed 5.
  • Add the olive oil and curry powder; saute 3 minutes, 100deg, speed 1, MC off.
  • Add the cauliflower (roughly chopped), sweet potato (roughly chopped) and cashews and chop 5 seconds, speed 5. Add the broth or stock and seasoning.
  • Cook 25 minutes, 100deg, speed 2, steaming basket on top to prevent splatter.
  • Add the nutritional yeast.
  • Blend 30 seconds, speed 6-7 or until smooth. Turn the dial up slowly to prevent splatter and make sure the steaming basket is still on top.
  • Taste and adjust the seasoning (salt really brings out the flavour).

Serve

  • Once the chickpeas are crunchy (or almost crunchy) remove from the oven and serve over the soup with the coriander. I also added a drizzle of chilli oil (because I love a bit of spice) but this is entirely optional.

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.

Grab Bag Formula Method

  • If you've done the **Grab Bag Formula Short Course, this is the method to convert this recipe…
  • Place all the ingredients for the soup into the Grab Bag.
  • Carefully seal your Grab Bag. I close most of the seal then press out as much air as I can then complete the seal. Place the Grab Bag in the freezer.
  • To cook, remove the Grab Bag from the freezer, place on a baking tray and thaw in the fridge overnight.
  • Tip the contents of the Grab Bag into a large oven proof dish (with a tight fitting lid) or Dutch oven. It may still be a bit frozen; that’s okay.
  • Place the lid on the pot, set your oven to 150°C/300°F (fan-forced) and cook for 2 hours.
  • Allow to cool before pureeing with a stick blender or blender. Add the nutritional yeast and blend again. Taste and adjust the seasoning (salt really brings out the flavour).
  • ** 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

Legume free

Omit the chickpeas. Perhaps top with toasted pepitas.

No nutritional yeast

Sub with grated parmesan cheese.
 
 
 
 

What did you think of this deliciously creamy plan-based vegetable soup…let me know in the comments below…

Cassava Pancakes (gluten-free)

| Breakfast, Healthy Lunchbox, After School Snacks, Desserts, Members only

I’ve been testing recipes with cassava flour since my gorgeous assistant Melina told me how versatile it is and how much she loves it for gluten-free baking. I was intrigued so I started to play around with it. So first up I’m sharing this recipe for Cassava Pancakes. My family have declared these even better…

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Chocolate Hazelnut Strawberry Pizza

| Desserts, Members only

Member Nicole requested this dessert pizza a while ago…. this Chocolate Hazelnut Strawberry Pizza was voted the best flavour combo. It’s a chocolately base, topped with nutella and fresh strawberries. Ice cream is optional but recommended! Health benefits Although it feels like pure fun, this recipe still leans into wholefood ingredients. The spelt flour offers…

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Immune Bombs

| Drinks & Smoothies, Staples

These Immune Bombs are a fabulous remedy to make ahead of the cooler weather. They are quick and easy to make and store well in the freezer. If you’re feeling under the weather or just want to get ahead with immune support during the flu season, you can use these to make a fast, no fuss immune supportive, anti-inflammatory tea.

Add the ice block to boiling water, mix in Manuka honey (I love the Barnes Natural’s range if you are in Australia, it’s Aussie made so you’re supporting local beekeepers and has the most beautiful flavour) or another raw medicinal honey and take a moment to relax and enjoy instant immune support!

Warning – the turmeric can stain (hands, benches, plastics). Wash in warm soapy water. Also sunlight helps remove the stains if utensils do become yellowed.

Health benefits

Turmeric & Ginger – The turmeric is anti-inflammatory, antibacterial and antiviral. This, combined with the anti-inflammatory and warming effects of ginger, means that both are wonderful for treating the congestion associated with respiratory infections.

Lemon – 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. This is why where ever a recipe calls for lemon juice, I always try to incorporate the zest too.

Sea Salt – supports hydration

Black pepper – Black pepper is replete with antibacterial and anti-inflammatory properties.

Coconut oil – The principle medium chain fatty acids in coconut, lauric and capric acid, are anti-inflammatory and support immune and digestive health. The fat also helps the absorption of fat soluble vitamins and active compounds in the turmeric.

Cinnamon – Cinnamon is showing some promising results as an antiviral. It is an anti-inflammatory, warming herb with many antioxidants.

Honey – 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. Only 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. Look for a MGO of 400+ -550+ for high grade immune support. I use Barnes Natural’s brand if you are in Australia (you can buy it in store or online at Chemist Warehouse).

The final ingredient to help your body heal is REST. Stop and take the time to sip slowly at this hot cup of tea and allow your body the opportunity to heal. Get enough sleep and give your immune system the chance to fight infection.

Make these Immune Bombs ASAP so they are ready to grab from the freezer at the first hint of a sore throat, cold or feeling run down!

Health benefits

Turmeric and ginger are renowned for their anti-inflammatory and antioxidant properties. Combined with the vitamin C from lemon, black pepper for better turmeric absorption, and honey for its soothing, antimicrobial benefits, this recipe delivers an immunity-enhancing drink to help your body thrive.

Ingredients

This recipe brings together immune-supportive ingredients such as fresh turmeric, ginger, lemon, and black pepper, which aid in combating inflammation and improving digestion. Coconut oil adds healthy fats that help the body absorb the turmeric’s curcumin, while cinnamon adds warming spice and balances blood sugar levels.

How to make Immune Bombs

Blend the turmeric and ginger together until finely minced. Add the rest of the ingredients (except the honey) and blend until smooth. Freeze the mixture in ice cube trays for easy, grab-and-go portions. When ready to enjoy, place a cube in a mug, add boiling water, stir to dissolve, and mix in honey to taste.

Serving suggestions and how to store

Simply drop a frozen Immune Bomb cube into a large mug or thermos, add hot water, and stir to create a nourishing drink. These cubes can be stored in the freezer in an airtight container, making them easy to prepare whenever needed.

Vary this to suit your dietary needs

For a coconut-free version, substitute the coconut oil with ghee, which provides similar health benefits and a rich, buttery flavour. You can also adjust the amount of honey or opt for a different natural sweetener, depending on your preference.

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

Important

This information is solely for informational purposes and is not intended to take the place of medical advice. Always seek the advice of your health care professional if unwell. Please consider, whilst I would love to help each and every one of you, I am not able to offer individual health or medical advice.

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.

These Immune Bombs are a fabulous remedy to make ahead of the cooler weather. They are just so simple to make and store in the freezer. Then if you feeling under the weather or just wanting to get ahead with immune support you can quickly and simply make an immune supportive, anti-inflammatory tea.
Print Recipe
4.60 from 5 votes

Immune Bombs

These Immune Bombs are a fabulous remedy to make ahead of the cooler weather. They are just so simple to make and store in the freezer. Then if you feeling under the weather or just wanting to get ahead with immune support you can quickly and simply make an immune supportive, anti-inflammatory tea.
Prep Time10 minutes
Freeze2 hours
Total Time2 hours 10 minutes
Course: Drinks
Servings: 12 (approx)
Author: Georgia Harding

Ingredients

  • 1 tbsp fresh turmeric root – can sub with 1 tsp ground if you can't source fresh
  • 2 tbsp ginger root – fresh (scrubbed or peeled)
  • 2 lemon/s – zest and flesh (no pith or seeds)
  • ½ tsp sea salt
  • ¼ tsp ground black pepper
  • 60 ml coconut oil (¼ cup)
  • 1 tsp ground cinnamon
  • manuka or raw honey – to taste
Metric – US Customary

Instructions

  • In a high speed blender or food processor, add the turmeric and ginger and finely mince. If using a Thermomix 10 seconds, speed 8. Scrape sides and repeat if neccesary.
  • Add the rest of the ingredients (except the honey) and puree on high for a good minute. If using a Thermomix, blend 20 seconds, speed 9. Scrape the sides and repeat a few more times until smooth.
  • Freeze in cubes.

Serve

  • Place a cube from the freezer into a large mug or thermos. Add boiling water and stir to dissolve the cube.
  • Then mix in the manuka honey to taste.

Store

  • Airtight in the freezer.

Notes

Coconut-free

Replace the coconut oil with ghee.
 
 
 
 
 

Let me know what you thought of these potent Immune Bombs in the comments below…

Lamb Pilaf (Lamb Shoulder Three Ways)

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

We’ve got quite a few two- and three-in-one recipes here now including this Lamb Pilaf. These recipes allow you to cook three family meals (for 4) in the most budget and time efficient way. For example, the lamb shoulder I used for this meal cost just $36 and it’s been stretched between 3 substantial, nutritionally…

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Moroccan Lamb Vegetable Pie (Lamb Shoulder Three Ways)

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

We’ve got quite a few two- and three-in-one recipes here now, including this Moroccan Lamb Vegetable Pie. These recipes allow you to cook three family meals (for 4) in the most budget and time efficient way. For example, the lamb shoulder I used for this meal cost just $36 and it’s been stretched between 3…

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Greek Nachos (Lamb Shoulder Three Ways)

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

We’ve got quite a few two- and three-in-one recipes here now, including this delicious Greek Nachos recipe. These recipes allow you to cook three family meals (for 4) in the most budget and time efficient way. For example, the lamb shoulder I used for this meal cost just $36 and it’s been stretched between 3…

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Basil Dressing

| Sauces and Dressings, Members only

This simple Basil Dressing adds a lot of flavour to anything you add it to. This pairs beautifully with any Italian or Mediterranean flavours. Pour it over salad, steamed or roasted vegetables, potatoes, fish or chicken. It’s super versatile. Health benefits Let’s start with the hero of the dish, basil. Basil is a rich source…

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Sticky Asian Fish with Spiced Rice

| Fish & Seafood, Members only

This Sticky Asian Fish with Spiced Rice is such an easy to make meal. Even if you aren’t confident with cooking whole fish, give it a go, you’ll be pleasantly surprised just how easy and delicious it is. I’ve made this with Snapper and Red Emperor and it’s become one of my family’s favourites. Plus…

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Vegan Snickers Cheesecake

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

This decadent Vegan Snickers Cheesecake is a real crowd pleaser and perfect for a special occasion. It’s pretty simple to make each of the layers, there’s just a bit of waiting for each part to set. This is very rich and really quite filling so a little slice goes a long way! Health benefits Even…

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Mum’s Prawn Cocktail

| Fish & Seafood, Members only

If you’ve been here for a red hot minute, you know I don’t eat crustaceans (even though three generations on my mum’s side are crayfishermen). Mum loves all things seafood, so this Prawn Cocktail recipe once again comes to you from her kitchen. When her brother visits he always brings my very appreciative mum the…

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Morning Glory

| Members only, Side dishes

Morning Glory (also called Kangkong or Water Spinach) is a beautiful leafy green that is used in many Asian cuisines. As such, it grows abundantly in tropical climates. It’s a powerhouse of goodness…rich in fibre, vitamin C, iron and many other essential phytonutrients. Like most greens it wilts down a lot once cooked so that…

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Smashed Garlic Roast Sweet Potato

| After School Snacks, Savoury Snacks, Members only, Side dishes

These Smashed Garlic Roast Sweet Potato recipe is a quick and easy to make delicious side or savoury snack. The prep is minimal but the result is just so moorish. I often make these for afternoon snacks for the kids…it makes their day! Or, they make a great side dish to go with protein and…

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Healthy Homemade Nutella

| Dips, No-bake Sweets, Members only

Hotly requested, this Healthy Homemade Nutella is a simple way to enjoy this popular spread. The first two ingredients in store bought Nutella is sugar and vegetable oil…two ingredients that certainly don’t serve your health. Home made Nutella is so simple, the only thing essential to a nice creamy spread is a really powerful high…

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BBQ Picanha Steaks

| 30 Minute Meals, Red Meat, Members only

My family loves these BBQ Picanha Steaks. Picanha is the most popular cut of beef in Brazil. It’s an inexpensive cut of beef taken from the top of the rump. It’s also sometimes called a rump cap or sirloin cap. It is generally triangular in shape and surrounded by a thick layer of fat called a…

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Vietnamese Pork Salad

| Budget Friendly, 30 Minute Meals, Pork recipes, Members only, Salads

This delicious Vietnamese Pork Salad is based on a green papaya salad we made at a cooking school in Vietnam recently. I’ve adapted it so it only includes easy to find ingredients, but the flavour is still very authentic and the dish is super easy to make too. Health benefits With lean pork for protein,…

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Vietnamese Sweet and Sour Sauce

| Sauces and Dressings, Members only

This super simple Vietnamese Sweet and Sour Sauce (or Nuoc cham) is a staple in Vietnamese cuisine. I’ve added it as a separate recipe as I think it pairs so beautifully with some old recipes or even simple fresh rice paper rolls. I even love this tossed through a salad of shredded cabbage and Asian…

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Greek Lamb Souvlaki

| Red Meat, Members only

This Greek Lamb Souvlaki is such a beautiful feast and best of all, it’s super easy to create. I prepare everything then hand it over to my hubby to cook on the BBQ (while I whip up the hummus) making it the perfect summer family meal. Time saving tip: I get my butcher to dice…

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Tray Bake Cauliflower Cheese

| Members only, Side dishes

This Tray Bake Cauliflower Cheese makes having your favourite side every week very possible. It’s super quick and easy to make and you’ll have only one tray to wash up after. Plus, who doesn’t love the crispy, cheesy baked bits? Tip – leave it to rest for a few minutes before removing the cauliflower from…

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